How to Avoid a Food Craving

How to Avoid a Food Craving

6 Tips To Do To When a Food Craving Comes On

Cravings suck! They can rob us our energy (hello blood sugar spike & crash), and ruin our waistlines.

If you find you get cravings I want you to try these 6  tried & true tips to avoid a craving.

Drink water. Quite often we dehydrated and need water, not hungry and need a package of Twizzlers’.

Quit sugar for 2 days. Go cold turkey to help rewire your brain.

Have healthy snacks available to ya. Think low fat Greek yogurt with some mashed up berries, an apple and almond butter, red pepper, broccoli and hummus, hard boiled egg and some cheese. Have them prepped and ready to go & you’ll eat ‘em.

Plan & prep for the week ahead.

Set your oven timer on for 20 minutes after you’ve eaten, before you grab that cookie or Twizzler. Gove the food sometime to digest and I can pretty much guarantee you won’t want it after the 20 mins are up.

Stay busy. Bored and idle hands snack. Keep yourself busy, go for a walk after your dinner, have a bath, go workout, or do a yoga class… or one of my workouts. Stay busy and you won’t crave a thing.

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

A Trainer’s Weekly Menu – Week 11

A Trainer’s Weekly Menu – Week 11

A Trainer’s Weekly Menu – Week 11

A full week’s account, including recipes and tips to help you eat healthier, of what a trainer eats as well as how I prep for someone who loves vegetables (me), and someone who does not (loving husband).

Happy New Year! I hope you had a great Christmas. Loving husband and I had a fantastic 2 weeks, but like a majority of people we ate too much and I drank too much. Even us trainer’s fall off the wagon.

It’s a new year, though, and it’s back to regular routines and meal planning and prepping.

Healthy Meal Plan

If you need to get yourself back-on-track I urge you to join me in my meal plans. All the recipes I choose are low in sh*it and high in nutrients.

I also plan my healthy meals so that fit in into my busy life. My prep is basic and there are no long-winded recipes that only Martha Stewart would love.

Just basic meals, using whole-foods.

Sugar Detox

Unbeknown to loving husband he is on a sugar detox now, or as much as I can control a sugar detox for him. You see he hides candy all over the house and eats it after I go to bed.

He does not hide this candy because he is hiding the fact that he is eating it from me. No, instead, he is hiding the candy because I asked him to.

You see when it hits a certain time of the month I get big-time cravings and another PJ emerges, I call her bad-PJ.

Bad-PJ is a bad influence and she always wants chocolate.

Bad-PJ, however, does not know when to stop after a few chocolates, or peices of candy. She goes hard until the bag is finished and we feel like sh*t afterwards.

So, loving husband hides his candy from bad-PJ.

Catch Up On Previous Week’s Menus

Annual New Year's Day Hike - Fitness with PJ Fave Pics from our Annual New Year’s Day Hike

Week 11 Healthy Meal Plan

BREAKFAST
  • Overnight Oats. I love overnight oats (and you can even nuke them in the microwave in the morning if you prefer your oats warm). Click here for my Pomegranate and Blueberry Overnight Oats recipe.
  • My daily detox drink. I swear by this drink. Click here for the recipe (it’s under Breakfast).
LUNCH
  • Salad with tuna and 2 Wasa breads with melted cheese. Had this on Monday.
  • Slow Cooker Mexican Chicken Soup (which I made on Monday night), with cut veggies as a side dish. The soup and the cut veggies I prepped on Sunday.

PREP TIP: make at least 4 breakfasts and 4 lunches for the week. You will actually get more done, in less time, by prepping in bulk and at the same time.

DINNER

Monday

  • Slow Cooker Mexican Chicken Soup. Click here for the recipe. I love this soup, loving husband is on the fence. However, this is a man who will only eat Campbell’s Chicken Noodle Soup and Tomato Soup. So it’s safe to say that he is not really a connoisseur of soup.

Slow-Cooker-Mexican-Chicken-Soup-Fitness-with-PJ-blog

Slow Cooker Mexican Chicken Soup – Skinny Ms

Tuesday

Wednesday

  • Loving Husband’s Famous Tuna Salad. Okay, it’s not really famous, but it is one of the things I let him prep. He uses 5 cans of tuna, mixes in some mayo, relish and 5 chopped hard-boiled eggs.
  • Yes, it is a bit high in sugar (due to the relish), and the mayo is not the healthiest option (I would prefer he used a smashed up avocado – but if I suggested that I already know the look I would get). So, I eat it as is on my Wasa crisps.

WORKOUT TIP: DON’T FORGET TO WARM-UP AT LEAST 5 MINUTES BEFORE YOUR WORKOUT. THIS WILL HELP PREPARE YOU AND YOUR MUSCLES FOR THE WORK TO BE DONE AND IMPROVE YOUR PERFORMANCE ONCE YOU GET GOING.

Thursday

Turkey-Enchilada-Skillet-Fitness-with-PJ

Turkey Enchilada Skillet – Skinny Ms

HAVE YOU TRIED THIS WORKOUT YET? IT’S PERFECT IF YOU ARE FEELING A LITTLE TIGHT & INFLEXIBLE.

Friday

Saturday

  • We are headed to see my fave director Quentin Tarantino’s new movie, “The Hateful 8”.
  • It looks so good! However, it is 3 hours long (thank God we are going to a VIP theatre for this), and it starts at 5:20pm.
  • This is a weird time, not really enough time for dinner beforehand, so we may order at the theatre (VIP has a full menu you can order in the theatre – as well as alcohol), or we may bring our own snacks. All I know is I ain’t cooking.

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

A Trainer’s Weekly Menu – Week 2

A Trainer’s Weekly Menu – Week 2

Well, this new blog, A Trainer’s Weekly Menu, that I have added seems to be a bit of a hit! Thanks or being so supportive. I appreciate it and want to give back and make sure that you set yourself up for success.

Click the link below and download my weekly meal planner. That, as well as valuable food prepping tips, will be emailed right to you. How cool is that???

Download your free Weekly Meal Planner here.

Notes about last week’s meals

  • I loved the Southwest Kale Power Salad  from Cookie + Kate and it will definitely be a regular thing on my weekly lunch rotation (lunch only though, cause loving husband WOULD never eat any of that)
  • My sister from another mister does have my favourite twice-baked sweet potatoe/yam recipe up on her blog. Check out Risse’s blog and awesome recipe here.
  • Wednesday night leftover night never happened because loving husband pulled a 12 hour day and didn’t get home until 9pm. So, I had the tuna salad from the night before and the leftovers were pushed to Thursday and Thursday’s salmon dinner was pushed to Friday. So, we never had a chance to try Two Peas and their Pod Grilled Steak Fajitas, but I will definitely try it in the future. We only eat red meat, at max, once a week and loving husband MUST eat salmon once a week. That’s our deal, much to his chagrin.
  • And, after 6 days of my Slow Cooker Pumpkin Spice Steel Cut Oats (recipe coming) you would think that I would be pumkin-ed out. But, I ain’t. In fact I really wanted to make it again for this week’s breakfasts, but alas common sense kicked in.

A Trainer’s Weekly Menu – Oct 18- 24, 2015

BREAKFAST

Herby Frittata with Vegetable & Goat's Cheese - Cooking Light
Herby Frittata with Vegetable & Goat’s Cheese – Cooking Light

  • 1/4 C mixed nuts and herb frittata with vegetables and goat’s cheese.
  • I am a huge fan of mixed nuts as a breakfast side dish and as a snack. I find by adding more healthy fats to my diet it helps me feel fuller, for longer, and therefore keeps my waistline in check.
  • I will be changing the frittata recipe somewhat. First, I will use 6 eggs and a cup of egg whites. Second, I will put it all it in a casserole dish and bake it for 40-45 minutes at 350 degrees. And, third, I will probably use dried dill. I love fresh herbs, but I find I throw away more than I use. (Yes, I know about the ice cube tray trick – freeze your fresh herbs in an ice cube tray – but I never seem to get to that.)
  • With these changes to the frittata recipe I will have 6 servings. So, one prep day and I am golden until next weekend for breakfast :).

LUNCH

  • I found this recipe on a new food blog that I am following, Slow Cooker Sweet Potatoe Chicken & Quinoa Soup.
  • How brilliant is that? A slow cooker meal (so nice and easy to prepare), with all my favourite foods.
  • I am on the fence, though, about whether or not I will add the chicken. I usually don’t eat meat during the day. I just never really have the appetite for it. So, if I decide to go sans chicken I will add some more black beans, or quinoa to the recipe to amp up the protein.
  • For dessert, cause lately I have been craving something sweet after lunch, I will buy a big ass bag of grapes. I love grapes when my sweet tooth (teeth!) kick in. They always squash the craving and fill me up. Now, I have been seeing (on my Instagram account) cotton candy grapes and they are apparently awesome. I haven’t seen them make an appearance locally, though. How about you? Have you heard/tried them? Let me know below in the comment section. I’m curious about them.

Sweet Potatoe Chicken Quinoa Soup - Chelsea's Messy Apron
Sweet Potatoe Chicken Quinoa Soup – Chelsea’s Messy Apron

Download your free Weekly Meal Planner here.

DINNER

Sunday

  • We are hoping to hike on Sunday (if the weather cooperates), so if we do I will use a Slow Cooker Beef Roast and Veggies meal that I have in the freezer, ready to go (the recipe in the link uses only carrots, I also added a parsnip, potatoe and a sweet potaote).
  • If we don’t hike, then I will make a double batch of Skillet Enchilada Bake (loving husband requested this), and freeze one batch for future use.

Monday

  • Meatless Monday is a hard one in my house. Loving husband, in case you didn’t know, has the tastebuds of a 10-year old boy. He will not eat:
    • Quinoa
    • Tomatoes, eggplant, cauliflower, brussel sprouts, zucchini, mushrooms, broccoli, most squashes, sweet potatoes (he will eat the odd chunk in a stew, but not a whole one), avocado
    • Black beans, white beans, etc (he will only eat canned beans in tomatoe sauce. However, I do make him eat the others when I add them to a dish. There’s only so much patience I have.)
    • Yogurt & sour cream
    • Salsa – he puts ketchup on his tacos
    • Healthy peanut butter (he will only eat Skippy)
    • Any nut butter
    • Almond milk
    • Berries, pineapple, any citrus fruit
    • Cheese (I can get away with cheese in some dishes, but I always use half of what any recipe calls for)
    • Seafood (he will only eat fish & chips, haha…go figure, and the mandatory salmon I bake every week)
    • Now you know the pain I go through, each and every week, when it comes to meal planning 🙂
  • This meatless Monday we will have the twice-baked potaote again (me sweet potatoe, get the recipe here) and I will bake them with my prep later today so we just have to re-heat the day of.
  • Kale salad, this is my fave and loving husband will eat it to.

Tuesday

Crockpot Split Pea Soup - Family Fresh Meals
Crockpot Split Pea Soup – Family Fresh Meals

Wednesday

  • Leftovers from last night for Larry, a protein bar for me 🙂 I am teaching until 7:10pm and then I am off for a presentation right after. There will be no time for me to eat and I do not want a meal at 9pm at night. So, I will munch on a bar while travelling to the event I am presenting at and then have a mug of Natural Calm when I get home.
  • Natural Calm is awesome. It restores a healthy magnesium level and balances out your calcium intake—the result of which is a natural stress relief. After a speaking event I always find that I am really wound up, so this will help calm me down, fill my belly a little (I won’t lie, I will be going to bed hungry though) and help me fall asleep.

Thursday

  • White Chicken Chili – Once Upon a Chef
  • Recipe adaptations: I will NOT be using a jalapeño or the poblano peppers. Both loving husband and I do not like spicy. We find we are spicy enough.
  • Spinach Salad prepped from Tuesday night

White Chicken Chili - Once Upon a Chef
White Chicken Chili – Once Upon a Chef

Friday

  • Salmon Casear Salad
  • Instead of croutons I use pumpkin seeds – surprisingly loving husband does not complain about this and eats them.
  • I do not make my own dressing, though. I have tried in the past only to have loving husband not like it and barely eat any our supper (he never complains, he just doesn’t eat it). This, in turn, leaves me wanting to stab his eyeballs out with a dull spoon. So, to save our marriage (and keep me out of jail for attempted manslaughter) I use this store bought dressing that we both approve of.

Renee's Half the Fat Caesar Dressing
Renee’s Half the Fat Caesar Dressing

Saturday

  • Eat out or take out 🙂
  • Chocolate Chip Cookies. I am a cookie fiend! I love cookies and will either bake some, or pick one up at our local coffee shop in Beach Grove where they sell Fieldstone Cookies.
  • Fieldstone’s is a bakery in South Surrey (near Crescent Beach) that makes the BEST baked goods, including cookies, in the world. If you are local go check them out. They are awesome.

Don’t forget to click on the link below to download your free Weekly Menu Planner, and share below what you will be prepping for the week ahead.

Download your free Weekly Meal Planner here.

 Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

For more healthy living tips, recipes and workouts please subscribe above to this blog

You can also find me on Twitter, Facebook, YouTube and Instagram.

If you are really interested in getting started on your own weight loss and fitness journey, shoot me an email!

Don’t forget to sign up for my weekly blog by clicking on the box above. I’ve got lots of awesome workouts, exclusive content, and exciting offers available to subscribers only!

Over 40 Fat Burning Course Ad for Blog
Click if you want to start looking and feeling better.

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

Healthy Lunches for You and Your Loved Ones

Healthy Lunches for You and Your Loved Ones

Healthy Lunch Ideas

Whether you have kids that have just headed back to school or you are tired of eating out at the office, brown bagging it is not only cost-effective, it is also a way to control your calories (if you’re trying to lose weight), eat healthier and take charge of what your kids eat during the day.

Healthy Lunches for the whole family

4 Tips to Healthier Lunches for the Whole Family

1) Include more whole foods and less processed foods. Choose lunch items that are high in fibre and nutrients, and low in sodium and sugar.

Take, for example, deli meats. Most deli meats are pumped full of sodium and nitrates. While sodium nitrite does help prevent the growth of Clostridium botulinum, which can cause botulism in humans, it is also used alone or in conjunction as a colour fixative in cured meat and poultry products (bologna, hot dogs, bacon).

During the cooking process, nitrites combine with amines naturally present in meat to form carcinogenic compounds.

It is also suspected that nitrites can combine with amines in the human stomach to form N-nitroso compounds. These compounds are known carcinogens and have been associated with cancer of the oral cavity, urinary bladder, esophagus, stomach and brain.

Research in Sweden found that Swedes who ate on average three ounces of processed meat each day had a 15 percent greater chance of developing stomach cancer than those who consumed two ounces or less.

Opt instead for nitrate-free deli meats (ask your deli counter person to point out which brands are nitrate-free AND low in sodium), or better yet, roast a whole chicken or roast beef on Sunday and use that meat throughout the week for sandwiches, wraps and to toss into salads.

2) Be creative.  Your kids will appreciate it if you think outside the brown-bag for their lunches, and if you’re packing for yourself, so will you.

I mean, do you really want another boring old sandwich to look forward to at lunch?

Instead, why don’t you try a fruit and cheese plate, or a pita pocket stuffed with falafel balls and some hummus? Or, how about using last night’s pasta and pack a cold pasta salad with chopped chicken.

Then there’s always bean and cheese tortillas, sushi, homemade soup (or try a low-sodium brand such as “Amy’s”, “Imagine” or “Wolfgang Puck”), or my favourite quick lunch meal of almond butter, topped with no-sugar added jam on Squirrelly bread with some raisins sprinkled on top.

3) Plan ahead. Use Sunday to plan your meals for the week and shop and buy all the groceries that you need so that you have everything on hand when you need them.

I plan all our lunches and dinners on the weekend and prepare as much as I can to give me a head start for the week. For instance, plan to make a stir-fry on Monday night and then use the leftovers in a wrap the next day.

Or, make a large salad that will carry you for the week and just add different toppings and dressings throughout the week to give you a variety of different tastes.

4) Don’t actually use a brown bag.  I know I keep referencing a brown bag, but they rip easily and won’t keep your hot foods warm and your cold foods cool.

Invest in a lunch box with insulation and with different compartments so that foods and beverages can be kept separately.

Also, purchase some small plastic containers (avoiding containers with the numbers 3 or 7 on the bottom – these have been proven to leach chemicals into our foods – yuck!), or glass containers to store each item and a freezer pack to keep the cold foods cold. This will keep your foods both fresh AND safe for lunchtime consumption.

5-Day Sample Menu of Lunches for the Whole Family

*All meals are less than 500 calories

Monday 3oz thinly sliced low-sodium nitrate-free turkey breast on 3 Wasa High-Fibre breads, a lg carrot stick & a ½ red bell pepper sliced & dipped in a ¼ c of hummus. ¾ c of 0% Vanilla Greek yogurt for dessert.
Tuesday Tuna salad sandwich: 3oz of tuna mixed with ½ c 0% fat Greek yogurt, (1) chopped hard boiled egg, 1 tbsp green relish, spread on a whole-wheat tortilla shell (such as “Weight Watcher’s” Whole Grain Wrap) and whatever veggies you want to add. 1 c blueberries for dessert. (if you prefer lower calories & 0 carbs wrap the tuna in butter lettuce instead of a wrap.
Wednesday 2c lentil soup (such as “Imagine” or “Amy’s” brand) & carrot & celery sticks & an apple dipped in 1tbsp of almond butter for dessert
Thursday Baked sweet potatoe with 0% Greek yogurt & a sprinkle of cinnamon & a side spinach salad. Chocolate Coconut “Lara” bar for dessert
Friday Pizza roll-ups: take 1-8” whole wheat tortilla shell, spread with 2 tbsp low sodium pizza sauce, 12 spinach leaves & 3 tbsp partly skin mozza cheese (note: you can also add veggies too). Roll & cut tortilla into 6 pieces. Caesar salad tossed in a home made dressing (I use 0% Greek yogurt for my Caesar dressing) & instead of croutons (which are filled with fat & preservatives) try roasted chickpeas, hemp hearts, or salad crunchies (a mixed nut blend you can buy at most grocery stores).

 

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

How Bad Is Movie Popcorn?

How Bad Is Movie Popcorn?

How Bad is Movie Popcorn

Headed to go see one of the latest summer blockbusters? If so, stay away from the concession stand.

Not only are the “snacks” sold at the movie theatre unhealthy, some of them are the equal in calories of what a family of four should be eating for one meal and in fat for a whole day! And all at an 85% mark-up (mooneyland.time.com). Ouch.

how-bad-is-movie-popcorn

Here’s what you are getting yourself into if you order a movie’s most popular snack, popcorn:

Small Popcorn (9 cups)
480 calories
2 g of artery-clogging saturated fat
230 mg of sodium
134 minutes of walking to burn it off

Order the above with extra butter:

670 calories
15 g of saturated fat (3 grams over your recommended daily intake)
186 minutes of walking to burn it off

Regular Popcorn (14 cups)
780 calories
3 g of artery-clogging saturated fat
370 mg of sodium
217 minutes of walking to burn it off

Order the above with extra butter:

1,030 calories
20 g of saturated fat (almost a 100% over your recommended daily intake)
287 minutes of walking to burn it off

Large Popcorn (20 cups)
1,120 calories
5 g of artery-clogging saturated fat
530 mg of sodium (one-quarter of your recommended daily intake of sodium)
312 minutes of walking to burn it off

Order the above with extra butter:
1,440  calories (recommended daily caloric intake for a healthy female)
27 g of saturated fat (2.5 days of your recommended daily intake – in one sitting)
401 minutes of walking to burn it off

My suggestions:

  • Smuggle in your own snacks such as: Lara Bars, homemade trail mix, popcorn you made at home, fruit, water bottles. Preferably foods that you made, so not subbing in crap with more crap – you know what I mean?
  • Don’t buy the snacks. Just don’t buy the shit to begin with.
  • Drink herbal tea. Most of the time it’s boredom (and habit) that makes us snack when we watch a movie. So, replace that with a herbal tea. Sip away and walk out of the theatre less bloated than ever 🙂
  • Eat a balanced meal beforehand. Simple enough. Eliminate the need to snack by having a healthy meal before the movie. Go out for dinner, or have a nice meal at home beforehand.
  • If you crave something sweet, bring a dark chocolate bar with you. I get it, you like to munch while you watch.

 

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼