The Easiest Way to Learn Portion Control

Who here loves food!?

Good news- me too! I'm not someone who is going to tell you to completely cutout what you love because I believe that "great results" encompass both the physical AND the mental- and lets be honest: we get pissy when our favorites get taken away. That's why learning proper portion control can be so helpful.

Have you ever just stopped having carbs. Just stopped - cold turkey. Or what about just giving up sweets? It was difficult, was it not? How about (and this is my favorite) ordering a chicken salad thinking it is a healthy choice, having it come out in a bowl made for a giant, and eating the entire thing! Eek! Truth be told, we can overeat even on "healthy choices" - I have below the EASIEST way I have found to learn portion control.

Keep in mind, I have had ups and downs in my dieting since I was 15 years old. Sometimes I wouldn't eat at all (horrible, by the way), sometimes I'd eat high protein, sometimes I'd drink nasty cleansers to lose 5 pounds. I have been there, done that, taken every pill, and nothing has helped me or STUCK like what I am about to tell you about.

Portion Control Containers

It is as easy as color-coded, properly sized per portion control containers.  Each color represents a different food group -- if that food can fit in that container - you get to eat it! If it doesn't fit, save it for another time.

To make it even easier - you are given a select number of each kind of container that you can eat per day. You can choose to eat them all at once during a certain  meal (for example, maybe you want a larger serving of those sweet potatoes - just save your yellow containers to use during your dinner rather than during breakfast),  or you can space them out throughout the day and virtually NEVER be hungry. The portion control containers help you to stay on track easily, without deprivation, and keep you satisfied not just with the types of foods you are eating, but with the diversity of the foods you are allowed.

With this method, you are giving your body a variety of different foods, properly proportioned, which will keep you feeling full and energized. Portion control has never been easier. I just scoop with my container, dump it on my plate, and I'm golden for that meal. It's that easy, it works, it helps, it sticks.

With nutrition being 80% of your results with any fitness it is SO important to master the art of portion control. I struggled so much with this for years - until now.

To add to the benefits, what I am using also provides me with 30 minute-per-day workouts that keep my body guessing, and get me toned and lean. Pair the fitness+nutrition, add in my accountability - and you have your results.

Do this for 3 weeks and watch the change happen.

So how can you score this program for yourself? First, head on over to my site and make me your FREE coach (yes - it is free). Then, I will send you information on how we can get you started. I will be running a 21 Day Accountability group offering everything you need to succeed to those of you who are READY and COMMITTED to getting results. You give me your time, I'll give you the best of mine and you will not fail. The cost of the group is only what you pay for the challenge pack and not a dime more. Interested in being considered? Fill out the form below and I will be in contact - Remember: This is only for those of you who are SICK AND TIRED of feeling sick and tired and are READY to move forward.

New Year New You Accountability Group

Whether you are someone who makes one big scary goal a year, or many scary goals in a year - reaching those goals can be TOUGH. Every year I make myself my a goal board, usually on New Years Eve (because I'm boring and don't go out) about some of the goals I want to achieve in the following year in my business, at my job, financially, etc. That board is posted on my wall in my office and even though its a visual reminder of what I need to be doing day in and day out to reach those goals. Accountability can be tough when it's just you who is let in on your secret.

This year try something different. My New Year New You Accountability Group is sure to not only get those gears working' to dream bigger and better than you ever had before, but will help hold you accountable to those dreams while getting you healthy and fit. Here is what you can expect out of the group:

1) Fitness: Be set up with an in-home workout program that matches your needs, budget, and leaves you no excuses with your hectic schedule. Say "Goodbye" to paying gym fees for a year (and possibly stop going in February) and say "Hello" to in-home fitness where you don't need to bundle up, worry about other people watching you or what the weather is doing outside.

2) Nutrition: Learn more about meal prep and planning, make a healthy eating recipe book, learn about clean eating, etc. Recipes for every preference including low carb and Gluten free. Design your own Healthy Eating Cook Book that can carry you through the year and I provide recipes for breakfast, lunch, dinner, and snack time.

3) Results: Having your health and fitness together is great, but what's better is the whole package. Finances? Check. Time Management? Check. Re-Organization? Check. Feeling better about yourself? Check. Have it all INCLUDING a positive mindset.

I haven't always been who I am today. It took a lot of falling on my face and getting back up again, and a TON of people not believing in me. Join a group of positive people looking to make a change together in a judgement free zone. For once, have people celebrating your success and pushing you to bigger and better things.

Group begins January 1st and continues on until ...  Contact me to begin the start up process to the best possible you for 2015 nik4213@gmail.com

High Protein Breakfast Wrap

High-Protein Breakfast Wrap

Ingredients:

2 oz. of cooked chicken or turkey breast, diced

3 Egg Whites, whisked

1 cup of spinach leaves

1 slice of reduced-fat swiss cheese

1 6-in whole wheat tortilla

Nonstick Cooking Spray

Directions:

Heat a nonstick skillet coated with nonstick cooking spray over medium heat. Add the chicken or turkey, eggs and spinach and scramble. Cook until eggs are cooked through - about 5 minutes. Add the cheese and remove from the heat. Pile mixture onto tortilla wrap, and wrap it up!

Calories: 246

Protein: 32g

Carbs: 21g

Fiber: 2g

Fat Total: 5.5g

Cinnamon Ricotta Crunch

Another favorite of mine from the ChaLEAN Extreme Nutrition Guide. Wait until you taste this!!

Ingredients:

1 Cup Skim Ricotta Cheese
1 Tsp. Ground Cinnamon
2 TBS Slivered Almonds
1/2 Cup Berries

Directions:

Scoop the ricotta cheese into a cereal bowl. Mix in the cinnamon and berries. Top with slivered almonds.

Calories: 201
Protein: 12g
Carbs: 25g
Fiber: 2.5g
Fat Total: 6g

Goat Cheese and Tomato Omelet

I'm working through the ChaLEAN Extreme program again and besides the Insanity Nutrition Guide, this guide is by FAR my favorite. I feel like Chalene is speaking to women here with meal prep being quick, simply, tasty, and not something that will make us blow up!

Here's a favorite of mine for breakfast:

Goat Cheese and Tomato Omelet

Ingredients

2 whole eggs whisked with 1 TBS skim milk

1 Plum tomato, chopped

1 oz. crumbled goat cheese

Photo Credit: NY Times

Nonstick Cooking Spray

Directions

Heat a nonstick skillet coated with nonstick cooking spray over medium heat. Add the whisked eggs and allow to cook for about 2-3 minutes. Then add in goat cheese and tomatoes and fold over into an omelet. Allow to cook for 1-2 additional minutes.

Here's to starting your day - the right way!!

Calories: 247

Protein: 18g

Carbs: 5g

Fiber: 1g

Fat Total: 16g (of good fat)

How to Not Eat Out of Boredom

Have you ever been bored, or just stressed so you start reaching for food? It can happen almost without thinking about it, right? Before you know it you are surrounded by wrappers, an open bag of pretzels, a tub of dip and filled with nothing but fat and remorse. It sucks eating out of boredom.

Now I know there are some blogs out there that tell you that instead of eating you should really focus on the feeling, and think of things you enjoy doing, and then go do them. This makes perfectly good sense and it is something that I often do! But sometimes this happens while you are at work with limited freedom. Here is something else that I make sure I do so my ass doesn't get as big as my computer chair:

Pack a lunchbox of healthy eats: Apples and almonds, some hard boiled eggs, a granola bar, raw veggies and hummus - pack that lunch box UP! I'm not saying eat the entire thing, but a lunch box on your desk full of food goes a much longer way than digging for change in the purse, doing the walk of shame to the vending machine, and then the walk of shame back with some empty calories. Those are only make your thighs huge and entertain you for a short period of time. Instead - grab a food high in fiber that will fill you up and curb your cravings. Or hell, make a Shakeology shake (my go to to fight cravings!)

Make a cup of Green Tea: Antioxidants and the ability to speed up your metabolism? I'll take it. And if you are like me, Green Tea has calming powers for you. Sheldon Cooper hits the nail on the head when always asks someone who is upset in his apartment: "Can I offer you a hot beverage
?" It just does the trick

Make a cup of warm lemon water: Again - super simple and it has the calming affect, and the lemon will give your taste buds a little extra zing! The warm water also reduces the tension of your abdominal muscles, helping them to relax aka: no hunger pains.

Those are just a few tips I use to get through my 11 hours at the office! Do you have any tips that you can add to this list? Please share in the comments below!