Category Archives: Eating right when eating out

How to Stay True When You Want the Forbidden…SO BAD

I love to chat with people who are fresh on a new diet or workout goal; they are energized and ramped with motivation. Then we get a week in the new program and our forbidden foods start to call to us.

What do you do when the foods you designated as “off limits today” is taunting you?

I decided to come up with a few ideas for evading those beckoning pantries.

  • Make a list of reasons about WHY you want your goal and read the list. Making a list of the reasons why you want your goal is great because in the heat of the moment we want that brownie way enough to justify it.
  • Tape pictures of fitness role models to the lids or sides of the treats. The visual is almost a sure fire way to keep my hands out of the cookie jar.
  • Time yourself. When you feel the urge to snack (and its not a designated meal/snack time), drink a glass of water (add lemon juice to it or calorie free flavoring) and time yourself for 20 minutes.  Tell yourself you will reassess in 20 minutes. Don’t you remember, as a kid, asking your parents for something and they would say “let me think about it”…eventually you learned they were deferring you to a later time, but hey…it bought them a little extra time.
  • Recall. Recall the last time you cheated and how much you regretted it.
  • Phone a friend. Ask a friend to be your accountability partner (you don’t have to share the same goals or “rules of engagement”) – agree to call each other when you need a pep talk out of something (a good friend can say, “don’t buy those cookies ‘for the kids’, cuz you know its for you to take a nibble”) or a pep talk INto something (“get to the gym”; “eat your spinach”).
  • *my favorite* Punishment by the calorie. For a fun twist, let’s say you let yourself have that treat, BUT, in advance, establish a point system where for every X number of treat calories you consume you must perform X activity. Example: ‘For every 5 calories I will do 500 revolutions of jump rope or 50 push ups’.  That way when you are staring down the fresh baked chocolate chip cookies or bag of chips, you can use your punishment plan as a deterrent. And, hey, if you do cheat, you know you’ll be punished good for it.  🙂
  • Keep a Food Journal. This is a great way to watch what you put in your mouth. Document every bite, all the time. Cheat or no cheat. At the end of the week, post it up on the fridge for all to see.
  • Sudoku. Play a game of sudoku. (the key here is distraction!)

Would any of these work for you? Do you have any personal tricks of the trade to keep you true?


Sweet Cravings

Chocolate chip cookies - Faith KeithI never crave sweets, but golly…the past couple weeks I have been haunted by the sneaky urge.  Once every now and then I think its good to “indulge” a little – gotta stay sane – but as a lifestyle I do try to avoid sweets.

Lately, my method to combat the cravings is to do one of the following:

  • Drink more water and reassess in 15 minutes
  • Eat handful of berries and almonds
  • Eat 1/2 C oatmeal with cinnamon and truvia
  • Gave a small non-fat, sugar free green tea latte
  • Eat 1/2 cup cottage cheese

Sometimes it just doesn’t cut it, so I finally buckled and baked myself a treat.  Check out my clean and SWEET (and chocolate!) recipe: Chocolate-Chip Cakies, Cleaned up!

Issue# 5,798 resolved…now on to Issue #5,799: heartburn haha

Faith Keith - 23 weeks preggers

23 weeks preggers


Say No to Guilt

Say no to - Guilt TripWhen I eat bad, I don’t feel guilty.  This is partly why I got myself overweight freshman year. HOWEVER, I think it is important NOT to feel guilty if you eat a slice of cake or dig into the bread basket.

WHAT?!

Yes, I really believe it is important to give action and purpose to the way we view our diet.  I think it is important to have planned cheats.  (deciding before you go to the party if you will or will not graze and how much you will eat).  But you know…life sometimes catches us off guard.  How we deal with the after-math is key.  If you ate too much, don’t beat yourself up with thoughts of “I shouldn’t have”, instead, realize that you wish you hadn’t and formulate a game plan to help you think first next time.  Sometimes reminding myself of how I felt after eating X helps me avoid it the next time.

I enjoy food. I enjoy life. If I let my guilt control how I feel then I am at risk of falling from “disciplined” into “obsessed”.

How do you handle cheats? Do you plan them in advance or perhaps have a handy rule like “only what I can fit in my hand…once!”


EASY Nutrition Tracking

I always write down everything I eat and, typically, I do it on my computer.  Right now I am using Calorie Count to track my nutrition. I love it because it gives me an analysis of my nutrition where I can EASILY see what I am lacking and what it will take to get there.  This site also already has SO many pre-entered items—random ones too!  So I can easily select “Fage Total 0%” and it is already in the database (I don’t have to enter all the nutritional info)! http://caloriecount.about.com

I love it – Helps me track my food, my activity, my weight so I can get excited or re-motivated when I see my chart. For the competing athlete you may have your own nutritional percentage goals you want to meet, but this is an easy way to at least break it out for you.  If you are not competing but are jump starting a new diet, jotting what you eat is key to helping you measure and track progress. Check it out! Maybe you will find it helpful 😀


How to get fat in just 3 weeks!

Why wait? Get your winter-ready body now! Follow these easy steps and gain the belly and thigh fat that you’ve always wanted! Ready, set, go!

  1. Add calories to your beverages any chance you get (try sugar and/or creamer in your coffee, or get a fruit smoothie from a local vendor to help pack on the calories when its not even meal time!)
  2. Drink as little water as possible (so that all the sodium you are eating will retain tons of water weight)
  3. Eat nibbles of small snacks or treats. Small snacks are great cuz you think you’re being diet-friendly, but you’re actually packing it on! (subconsciously snacking is best, like when watching a movie, because then you dont know how much you’re eating, yeah!)
  4. Write down on a notepad if and when you do workout, that way you can look back at the end of the week and say “I worked out so I can eat whatever I want!”
  • BONUS: Skip meals if you can that way you will be SUPER hungry at dinner time and probably eat your face off
  • BONUS: Make frequent trips to your pantry so you can make a constant mental inventory of what is available to you

Road Trip Food

We just took a road trip from Dallas, Texas to Kansas City, Missouri (about a 9 hour drive) for a family wedding.  We LOVE road trips! Part of the fun was prepping the cooler 😛

The hubs and I start every road trip by loading up our cooler.  This is great because we can avoid some stops for food, save some money, and keep our foods clean.

In our stash:

  • fresh deli turkey meat
  • 15 grain bread
  • mustard
  • skim swiss cheese
  • individual Greek yogurt tubs
  • individual cottage cheese tubs
  • Tuna packets
  • almonds
  • 1 cup packets of baby carrots
  • Raspberries
  • Strawberries
  • All natural banana chips, no added sugar
  • Roasted peanuts, Rice cakes and Kashi Granola bars in case we got bad munchies 😛

Departure Drive

Meal 1:  Eggs and chicken with peppers before hitting the road 🙂 yum!
Meal 2:  Cottage cheese and small handful of berries
Meal 3: 1 slice 15 grain bread with turkey, swiss and mustard + 1 cup packet of baby carrots
Meal 4: Greek Yogurt with 12 almonds
Meal 5: (Catered event) extra lean brisket with raw broccoli salad

Return Drive

Meal 1:  (All Natural/organic/farm-stand bistro) Fresh eggs + veggie omelet
Meal 2:  Cottage cheese and 4 strawberries
Meal 3: tuna packet + 1 cup packet of baby carrots
Meal 4: Rice cake and 1/4 c peanuts
How do you do road trips?

September Makeover: Day 5

Sunday – ah blessed rest day!

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Workout: rest

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Nutrition

Aiming for 120oz H20 – 98oz! getting better – keeping water close at hand at all times

Meal 1: (07:00am) slice of whole wheat toast with PB

Meal 2: (10:00am) in church…missed my shake, but had 10 almonds

Meal 3: (01:00pm) salad with 2 cherry tomatoes, broccoli, carrots, snap peas, couscous, —at church monthly “cover-dish lunch”. all the protein was gone by the time I went through the line. Usually I set some aside before the lunch, but got caught up in conversation.

Meal 4: (04:00pm) 1 scoop protein Coconut Berry shake –  recipe below

Meal 5: (08:30pm) Take-out: chicken with a bit of sweet & sour sauce (dipped at will, not covered in sauce) and white rice

Multi-vitamin before bed

I am quite embarrassed at my nutrition this weekend!! But I HAD to be honest with myself and post everything – how else can I make my makeover happen if I am in denial to myself thinking I am doing ok. Let’s kick it up a notch, Faith. How bad do you want this? Lean. Mean. Disciplined. That is the strong woman I want to emulate. Let’s do this. 

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Coconut Berry Protein shake

1 scoop vanilla protein
4 frozen strawberries or 1/4 cup frozen berries
1 C fat free coconut milk
1 Tbsp shredded unsweetened coconut

I don’t like to blend it all the way – I like to keep the bits of fruit 🙂
I’ts a simple recipe that I’m sure you all have a twist of your own – please share! I love making these on the weekend. All week I’m stuck with the simple shake that can be done in a shaker cup, so the weekend I love to experiment!


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