Veggie of the week Part 2: Butternut Squash

It’s Time for Part two of Veggie of the week!!!! This week, I am featuring the beautiful:

butternutsquash

I’ve used butternut squash to make Chili, Curry Soup,  Cream Sauce, and “Fries”… but all of these recipes seemed to obvious… too uncreative.

I present to you…

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butternutsquash

These were so delicious. I enjoyed them on one slice of gluten-free bread, with lettuce, tomato, avocado, a pickle (not optional in my world) and some homemade catsup!!! They are a little bit sweet, and just the right amount of savory.

The best part is they are really easy to make! It is so common to look at a recipe, get overwhelmed, doubt ourselves and then opt for our “usual”.

I dare you to try to go outside of your comfort zone and try these!!

SO without further ado:

Butternut Squash Burgers

  • 1/2 butternut squash
  • 1/2 onion chopped
  • 1 garlic clove minced
  • 1 TBS rosemary chopped
  • 1/2 TBS thyme chopped
  • 1 tsp dried basil
  • 1 TBS sun-dried tomato chopped
  • 1 tsp chia seeds
  • 3 TBS green onion
  • 1 egg white
  • 2 TBS flour of choice (I used quinoa flakes)
  • optional 1/2 tsp liquid smoke (try substituting 1/4 tsp paprika!)
  • pinch of salt
  • 1/2 TBS coconut oil (or olive)

Pre-heat oven to 450 degrees. Spray a baking sheet with non stick cooking spray. Place butternut squash flat side down and roast for about 30 minutes (check by sticking a fork or knife in the squash, if it goes in easily it’s done!)

Meanwhile, In a pan, heat the coconut oil, and cook onion and garlic until translucent. Add rosemary, thyme, dried basil, salt, pepper, and sun-dried tomatoes. Stir completely.

Once squash is done, (leave heat on), discard the seeds and scoop out the flesh. Mash squash in a separate large bowl. The mash should fill about 2 cups. Add the contents of the pan, plus chia seeds, green onion, egg white, flour and optional liquid smoke. Mix completely.

On a sprayed baking sheet, portion out 6 patties. Bake in the oven for about 35-40 minutes (flipping half way through). Once the patties have turned slightly browned, take out of the oven. Top with your favorite burger toppings, and Enjoy!

If you are staying away from bread, try them on lettuce wraps!!!DSC_0267I hope you enjoy these as much as I do 🙂

Also, here is a little sneak peek at what’s to come in our Fit For Broadway/Cookies to Kale E-Book!!!! Each meal is perfectly portioned and specifically chosen to create a balanced day of eating. We’ve done all of the work for you.. all you have to do is EAT!!!! (I know that personally I’m really good at that part).

Ebook-Sneak-Peak-fit-for-broadway

xoxoSYN

 

 

Exciting News

So we have survived the “snowpocalypse” here in NYC. I will say that it was a nice day in. Since none of the public transportation was running here, I was kind of stuck in our apartment. That meant that I had no excuse to create some awesome things!!!awesomeMy friend Jane over at Fit for Broadway and I are collaborating to create our very first e-book!!! We are so excited to share our outlook on healthy living and provide people with nutritious and easy to make meals. My favorite thing about the book is that it is:

notWe like to think of it as a “RE-Introduction”. We all know HOW we should be eating, sometimes lose sight of how we should be doing it. Jane and I have created a 7 day meal plan that will eliminate common excuses:

  • I don’t know how to cook
  • I don’t know what to cook
  • I don’t have time to cook
  • I don’t want to eat diet food, its gross

All of our recipes are quick, easy,  and delicious. The best part is literally ANYONE can cook this stuff.  After 7 days, you will have reintroduced your body to the healthy foods it needs to feel best! You will feel amazing, look great, and be on your way to continuing with your healthy life! Can you tell I’m excited?!?!?!

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My obsession with sriracha is no secret. I’ve seen some recipes for sriracha cauliflower on the internet and decided to develop my own recipe. I think they came out pretty darn good!

Sriracha Cauliflower Bites with Caesar dipping sauce

  • 1/2 head small caulflower broken into pieces (about 2 cups cauliflower)
  • 1/4 cup gluten free rolled oats
  • 2 egg whites
  • 3 TBS sriracha sauce *you may want to use more or less depending on your spice tolerance!

for the sauce

  • 1/3 cup yogurt (I used SoDelicious Coconut milk yogurt)
  • 1 clove garlic, minced
  • 2 Tablespoons lemon juice
  • 2 teaspoons Worcestershire sauce
  • 2 teaspoons Dijon mustard
  • 2 1/2 Tablespoons nutritional yeast (Parm. cheese works great too!)
  • pinch of pepper

Instructions:Preheat oven to 450 degrees. Line a baking sheet and spray with non stick cooking spray. Using a blender or food processor, pulse oats until a flour is formed. Transfer flour to a small bowl. Pour egg whites into a separate small bowl. Add sriracha sauce to the egg whites, mixing completely. Dip each individual cauliflowerette into the egg white/sriracha mixture, (coating completely) and then roll in the flour. Repeat until all of the pieces are coated. Place all pieces onto making sheet and bake for about 20 minutes. Flip, and cook for another 10 (this all depends on your oven so keep an eye on them). Enjoy!!!

For the sauce: combine all ingredients and mix completely!

For someone as sriracha obsessed as I am, these were a real treat… and yes.. I ate every last bite. By myself… and I am not ashamed.

TILL NEXT TIME!!!!!

xoxoSYN

Veggie of the week

So, I have exciting news. I got a camera!!! I am so excited to share quality photos of my recipes!! I mean they do say that we eat with our eyes! (who is “they”?)

For my first new and improved post, I wanted to go back to the:Veggieoftheweek

I wanted to highlight one of my favorite veggies:

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Butternut squash!!!

In actuality, squash are fruits (their seeds classify them as such). That’s ok, I still think that these bad boys qualify for veggie of the week!

Why do I love butternut squash so much?? Well, most importantly because they are delicious. They are also high in:

Potassium (helps regulate blood pressure)

This veggie is fantastic, and if you are unfamiliar with it, now is the time to introduce yourself!!!! Try this recipe (it’s easier than it seems)

 

DSC_0113Don’t they look good?DSC_0118They’re really yummy…DSC_0109They’re great for dipping…

DSC_0118Oh common… just make them!

Butternut squash Fritters

  • 1 cup grated butternut squash (about half a medium-sized squash)
  • 1 cup grated zucchini (equals one medium zucchini)
  • 1/4 cup flour of choice (I used quinoa flour)
  • 3 egg whites
  • 1 tsp dried basil
  • 1 clove minced garlic
  • salt and pepper (just a pinch)

Instructions:

  • Cut your butternut squash starting at the top and ending at the bottom. With a spoon, scoop out the seeds. Using a vegetable peeler, peel the outer skin off the squash.
  • Using a cheese grater, shred butternut squash, filling one cup (about half a medium-sized squash).
  • Layer paper towels (at least 3), transfer shreds to the center of the paper towel. Wrap paper towels around shreds and squeeze as much excess water as you can from the grated squash. Transfer to a large bowl.
  • Next, grate zucchini, also filling one cup (or one medium zucchini) and repeat paper towel trick. Transfer to the large bowl
  • Add egg white, garlic, basil, flour, salt and pepper. Stir, mixing completely.
  • Spray a large pan with non stick spray. Scoop mixture into pan (I would say about 1/8 cup per fritter). Cook until browned on both sides.
  • ENJOY!

I ate one with dairy free greek yogurt, one with catsup and one with apple sauce. The apple sauce won in my book, but be creative!!!

xoxoSYN

The Grocery Store Dilemma

So you’ve decided you want to clean up your diet. CONGRATS!! That is the first step to changing your body and your life.  You are feeling excited, inspired, and determined. You plan a trip to the grocery store, feeling like you can take over the world.. and then…grocery-store-isle

You walk into a world of overwhelming proportions. There are so many choices. So many brands flaunting the terms “low-fat”,”sugar-free”, “gluten-free”, “reduced calorie”…this list goes on and on. How are you supposed to make a smart choice,  informed choice, when there are so many products to choose from.

Tip 1: Go Strait to the Produce section:

Pretty much everything here is free game! There are millions of ways to prepare and enjoy fruits and vegetables. Buy an assortment of colors and types. If you can afford to, treat yourself to organic produce (free of pesticides and chemicals). If not, no prob! This is the safest place to shop. GO WILD!

Tip 2: Low fat doesn’t give you a free pass!!!

Just because a product says it is “Low in fat” doesn’t mean that it is necessarily a good option. Buying the “Low-fat hot pocket” as opposed to the regular version may be the lesser of two evils, but it is still evil. HowUnknown do you think they made that low-fat version taste good? THEY ADDED A TON OF SUGAR! This form of sugar, processed sugar, is not easily broken down in the body. When you throw a ton of it in there at one time, the body can’t use it quick enough. Blood sugars spike, blood sugars drop, and BAM! It is stored as fat. Sorry guys.. but stay away from that processed junk if you can.

Better Option: Make it yourself! Take a Gluten free wrap, with low-fat cheese, 1 slice turkey bacon, and low sugar tomato sauce! Roll up wrap (keep it together with a tooth pick or turn it upside down. Throw it in the microwave until the insides are melted, or heat in your oven until warm!

Tip 3: If it sounds healthy…it is?

Lots of things sound healthy. The words “Brown rice” “Bran” “Fiber” sounds great, but are they good options?

So you love cereal. That’s FINE! Lot’s of people love it. The real challenge is finding the right one. Sorry folks, those fruity pebbles you loved as a youth are a no go. Well, you knew that. Any brainiac can tell that something died bright blue is not exactly healthy. So what are your options?

1) If a cereal boasts low-fat…they’re not lying. The majority of cereals are naturally low in fat! There isn’t anything all that special about that guy… stay away.

2) You see a “healthy key word”.  Bran sounds healthy… I’ll go with Raisin bran! Ok great..flip over the box and look at the side. Calories: Look pretty good.

(image taken from the internet)

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Fat: LOW…AWESOME!

Fiber: HIGH YAY!

Sugar: WOAH..16g?!

AND THAT IS IN ONE SERVING!!! That is if you took out a measuring cup, filled it with cereal, and leveled it off. ONE CUP. ONE SERVING…

What does 16g even mean. 16g of sugar=4 teaspoons of sugar. (divide grams by 4 to get teaspoons)

 

So What exactly does 4 teaspoons of sugar look like?

 

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WOULD YOU DUMP THAT ON YOUR CEREAL? Doubt it. 

Better option:  Look for something lower in sugar. I would say AT LEAST 6 grams and under (preferably on the under side). Look for High fiber and natural ingredients. Try Kashi Brand, or Natures Path.

Tip 4: Just because it’s healthy, doesn’t meant you can eat as much as you want.

moderation

“Everything in moderation”. You’ve heard that before, right? With the exception of fruits and vegetables (excluding potatoes, and avocado), all other foods need to be eaten with limitations.

You bought the gluten-free, low sugar, low fat, high fiber cookies! HORRAY! VICTORY! Opted for the whole wheat, or gluten-free pasta? FABULOUS!! I’m here to tell you that you can only have ONE SERVING. Just because a food product boasts these key “healthy” words, doesn’t mean that it is calorie free.

Another option: Feeling snacky? If you need to eat without any limitations, reach for a bag of baby carrots, lots of celery stalks, an entire bell pepper, and half of a cucumber! Dip them in salsa and eat until you feel like you’re done!!

I understand that this sounds like a lot of information…it is! When you go to the grocery store, try not to get overwhelmed and use your best judgment. You know more than you give yourself credit for.

 

If you ever have any questions, feel free to email me at Cookiestokale@gmail.com

 

xoxoSYN

 

Spotlight on an Under active Thyroid

It is easy to judge people. Most times, we aren’t aware that we do it, but we judge people.  We judge them on their looks, where they live, where they work, what their habits are…We judge people.

Most people think that an overweight person eats too much and never exercises. That is the “typical” judgment. It is so crucial to remind ourselves that sometimes, weight gain is out of our control.

One day, while wasting some time on Facebook, I came across a post from a childhood friend of mine that really inspired me. I always knew Kristen as being super outgoing, friendly, popular and FUNNY.  She is tall, gorgeous, and really kind. The sort of girl that anyone would want to be friends with. Social media showed me pictures of a vibrant girl who was healthy and happy…then something changed.

One day, she posted about a serious weight gain, and now weight loss that she was going through. She publicly and BRAVELY announced that she had gained over 50 lbs, was suffering from a severely under active thyroid, and was in the process of doing EVERYTHING she could to lose the weight. I was not only in awe, I was inspired by her strength and courage. Here is her story:

 

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(above Kristen in 2012)

Name: Kristen Lyman

Age: 28

Work: For the last 8 years I have worked in retail. I have been an assistant store manager, a store manager, a buyer and a global licensing brand ambassador. For the last 3 years a typical work week was anywhere between 45 to 70 hours a week. Even when I would be on ‘vacation’ I would still spend nothing less than 10 hours working on schedules, analyzing sales data, product levels, sales operations etc. My job took over my life!

What are you suffering from?: In August of 2014 I was diagnosed with a severely under active thyroid.

What were your eating/drinking habits before your diagnosis?:My entire life I was never super skinny, but I certainly was not heavy. I played sports and was active. I would run 2 to 3 miles a day, simply because I wanted to, and had incredible amounts of energy. I ate fairly healthy but never really had to think too much about it.

When I went to college in 2004 a lot of that changed. The unlimited amounts of food in the dining hall, exorbitant amounts of take out, and of course, alcohol, really got to me. When I went away to school I was 5’6 and weighed  around 150lbs. I came home that winter weighing close to 180. I vowed that year to make a complete lifestyle change.

When I went back to school I worked out, I would go to the gym and do a lot of cardio. I used to swim in high school so I took advantage of access to swimming at the college I went to. I got down to aboutI  140 lbs, and I was really happy.

(below: after a 45lb weight loss, feeling really confident)

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When did you notice yourself gaining weight again?: 

Through out high school and college I smoked a lot. Finally, after quitting (I’m 5 years smoke free and proud of it!) I noticed I started quickly gaining weight. Towards the beginning of 2014 the size 4/6 jeans I usually wore were tight. I bought a size 8, then a 10 and then late in the year I had to start buying a 12. Suddenly NOTHING fit. I had “love handles”, my thighs had never been so big, my flat stomach was gone and in the shower it was hard to shave. I started having trouble breathing and sleeping.

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When did you know it was time to seek medical attention?:

I knew something was wrong because my period had become irregular. That had NEVER happened before. Of course the thought of being pregnant did cross my mind but a test cleared that up right away!

My boyfriend and I had just bought a home. I had 2 very active dogs. We had 6 wonderful acres of land to let them run and enjoy the upstate country air. Instead of enjoying those things, I was inside. I was tired, depressed and forcing myself to go to work because of obligation.

At my high schools 10 year reunion I looked at pictures of myself and
wanted to die. I could not believe how big I was. That was when I finally stepped on a scale. I literally had an anxiety attack, I weighed over 200lbs. Never in my life did I ever think I would see that number. I sobbed. I was angry. I had every emotion possible. I could not believe that in the course of 16 weeks I had gained over 40lbs.

When I was home for that reunion weekend I couldn’t  even keep up with my 6 year old niece. The sadness of not being able to play with Lily, the anger and frustration of that number on the scale all made me want to really change my life. I knew it was time to see a doctor.

What happened when you did?:

I had to push for specific blood work because diagnosing an under active thyroid is not always very clear. I had done my own extensive research. I read a TON, and learned as much as I could about thyroid issues. I knew without any doctor telling me. I had all the symptoms. It was my thyroid. Finally I was diagnosed.  I then began the difficult process of losing the weight.

(Below, with my amazingly supportive boyfriend.)

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What was this weight loss journey like?: 

I tried lots of “quick fixes”,quiote but I finally realized that a fad diet was not going to work. I was 28 years old and I was on the verge of becoming diabetic, I had to do something. If I wanted any serious change, I had to seriously change my lifestyle.

I started with just going to the local High school and walking the track, everyday. Usually I would bring one of my dogs. At first it was hard, but then I started to love it!

Next I took a look at my diet. Gone were the days of the Big Breakfast from my beloved Mcdonalds (contains over 1180 calories, that enough for someone my height to eat for the day!) I swapped that for eggs or oatmeal with fresh fruit. Now don’t get me wrong the eggs were not egg whites, they were regular eggs, there was some cheese involved and the Long Island girl in me always loves her ketchup! But it was still a far cry from what I normally ate. I gave up Diet Coke (which I used to really love). I replaced it with TONS of water (Often, I added lemon to it). For lunch, I would eat a salad which chicken or tuna and then dinner I was chicken, or steak and a fresh vegetable. I also swapped regular pasta for whole grain but in moderation.

unnamed-7(ABOVE: This picture is really special to me. My  “I won’t give up” attitude allowed me to post this. My first selfie on Instagram. I had lost about 20 pounds there)

What are the hardest parts about managing your new lifestyle?:

One of the hardest parts for me is moderating sweets. I LOVE sweets. Cookies, cake, anything with sugar I’m a sucker for. So, if I did have a treat it meant an extra miunnamed-9le. Yes mile, not a lap, a mile.  Although my lungs have made great strides in healing from the not smoking, running was hard for me. I also noticed that I had to put in a lot more effort than the old days. What would have been an extra lap was now 4 laps or a mile around that track. I don’t LOVE the gym, but when my jeans started fitting bigger it fueled me.

(<–(It’s a good angle), but I’m getting somewhere! Finally seeing some definition!)

Where did you find support?:

It goes without saying, when people tell you how good you look or notice you lost weight, it feels great. It’s motivation. Most importantly I was very vocal about my entire journey through Instagram and Facebook. My father, who has just lost over 50lbs on weight watchers, was one of my biggest supporters. My family, is super supportive and my sister is a huge motivation. My wonderful circle of best girlfriends have been there through all of this. Most importantly my boyfriend, no matter what size he loved me. He always tells me I am beautiful, and even at my worst he inspired me to be better. I will never be able to thank him enough for that.

What do you want people to know?

I want people to know this can happen to you at any time in your life. I was really young when it happened to me; It doesn’t have to be in your 40’s like a lot of books will tell you.

I really noticed that it’s a lot easier in life to get what you want when your “cute” and in shape. I saw people treat me differently when I was heavier. UntitledThat upset me the most.

What I want people to get from this is to not judge, do not mock and most certainly do not ever put someone down. When your weight is out of your control, and is a medical condition, its the hardest battle. When someone is already down, help them up. Inspire them. Most importantly, love the person that you are.

I want people to know its okay to go through this! Gaining a little weight isn’t what is alarming, but when it starts to affect your health should you be concerned. Be alert. Watch the changes your body is going through and keep a journal of how you feel or whats going on.  When something is wrong you will know and your body will tell you.

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Any advice?:

Surround yourself with good people, cut out the negative, and love yourself. Think of your body as your temple, you only get one and no matter what size, the best size to be is healthy!

UntitledFor every person going though this, you should never ever give up ! No matter what your size, you’re beautiful !

Ive learned  I trust My Doctors, My instinct & my heart .

(Below with the best friends a girl could ask for)unnamed-11

 

 

 

Veggie of the Week Part II

Well, As promised… IT’S TIME FOR:Veggieoftheweek

part 2

I have been so obsessed with cauliflower lately. There are so many fun ways to prepare this veggie! I really wanted to do something unique for this post, and I finally came up with these bad boys!photo 4

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May I introduce to you:

cauliflowercakes

 

These are crispy on the outside, and smooth on the inside. I was really happy with the result of my kitchen experiment… HOPE YOU LIKE THEM!

  • 1 head cauliflower broken into small flowerets
  • 1 clove crushed garlic
  • 1/2 cup rolled oats
  • 2 egg whites
  • 1/8 cup chopped basil
  • 1 cup tomato sauce (low sugar/low salt)
  • 1 cup spinach
  • 1/3 cup chopped mushrooms
  • 2 TBS nutritional yeast (part cheese is great too)
  • Salt/ pepper to taste
  • Optional: Dried basil, red pepper flakes (I love this stuff)

Step One: Pre-heat oven to 425 degrees.

Step Two: In your blender (or food processor), blend oats on high to create a flour.

Step Three: Mean while, steam cauliflower flowerets until soft.

Step Four: Transfer blended oats to a large mixing bowl. In the same blender, combine steamed cauliflower, spinach, basil, mushroom and garlic. Blend on high until you get a creamy mixture.

Step Five. Transfer mixture to mixing bowl, and stir in the remaining ingredients (Egg whites, tomato sauce, salt, pepper, and nutritional yeast/parm cheese). Make sure that everything is mixed together really well.

Step Six: Spray a cupcake tin with non-stick cooking spray. Transfer mixture into each cup (Filling almost all the way to the top).

Step Seven: Bake for about 35-40 minutes (check if they’re done by sticking a toothpick or a knife in the middle of them. If your utensil is clean, they’re ready!)

Step Eight: Remove from the oven, and let them cool for at least 1/2 hour. ENJOY!!!!

I’m INFATUATED with hot sauce, so I always add a little for dipping 🙂

I hope you enjoy these guys as much as I do! I think they’re a really quick and unique way to enjoy an otherwise boring veggie!!!

xoxoSYN

 

 

 

 

 

 

 

 

 

 

“What do I bring for Lunch?”

I’m often asked “What should I eat for lunch”.

I could give you fancy recipes to make for yourself, but realistically, they won’t happen. We barley have time to eat, let alone prepare something elaborate to bring to the office. Here are some FAST and virtually thoughtless options to bring with you to the workplace.

In my opinion, lunch is the trickiest meal of the day.  My best advice:

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I know it sounds time-consuming, But if you plan ahead, you will be prepared.

1)The Night before, prepare your lunch. All you will need is a Tupperware, or some sort of container to bring your food with you. Small plastic sandwich bags work perfectly as well!

EASY FAST LUNCH IDEAS:

GREEN SALAD– In a Tupperware, mix spinach and romaine lettuce.

Try my SynSalad

  • Top with any veggies you like! Cucumbers, carrots, tomato, canned artichoke, steamed beets etc.
  • Make sure to add some healthy fat such as 1/4 avocado, or 1 TBS nuts or seeds.
  • If you are a meat eater, consider two turkey roll ups (turkey deli meat rolled up and sliced. Lots of stores sell pre-prepared grilled chicken as well
  • If you’re a vegetarian, opt for 1/4 cup black beans, or hardboiled egg whites (one whole hardboiled egg is fine too)
  • Bring your dressing on the side, make sure it’s low fat (Opt for a vinegar base..low fat ranch isn’t a good option..sorry 🙂 )
  • Bring a piece of fruit on the side

**NOTE= if you work in an office or have access to a fridge, consider bringing a low-fat dressing with you. OR MAKE YOUR OWN!!! Combine 1/2 juiced lemon with about 2 TBS vinegar, plus salt and pepper to taste. It is delicious and super healthy.

 

 

Veggie or Turkey Wrap- Lots of people hate how a sandwich or wrap gets soggy.

***TIP= bring the ingredients and assemble it before you eat!

IN A TUPPERWARE:

  • 2 slices turkey (pref organic), or pre-prepared grilled chicken
  • VEG OPTION= 2TBS hummus
  • Lettuce, tomato, onion, 1/4 avocado (Maybe try a new ingredient like roasted red pepper!

IN A SEPARATE BAGGY:

  • Make it open-faced (and save yourself some calories) with ONE slice of gluten-free bread
  • Make it a wrap with a gluten-free wrap (I love Trader Joe’s brown rice wraps)

SAUCE:

  • add some mustard or hot sauce
  • Bring a small baggy of carrots with a small Tupperware of salsa

 

 

LEFT OVERS: This one is super easy and convenient!

  • When you are preparing your HEALTHY dinner, make just a little bit extra

TIP** I find that stir fries or steamed veggies with quinoa or brown rice work best

  • Throw a portion into a Tupperware and put that in the fridge. In the morning GRAB IT AND GO!!!

“BUT I FORGOT TO MAKE SOMETHING”

 

“I HAD NO TIME”

 

“I DIDN’T HAVE ANY INGREDIENTS”

 

957034692138125_a-c54aeb16_7Vm1VA_pm1) Find a great salad bar or a “to go” restaurant that specializes in “Make your own salads”.

  • Stick with mostly raw veggies. LOAD UP!
  • avoid veggies that are cooked in oils
  • avoid: cheese and nuts (you never know how much they are putting on there)
  • If you can, opt for fresh squeezed Lemon juice and plain balsamic vinegar
  • If you need dressing, get a fat free or low fat dressing on the side. Dip your fork in the dressing and then into your salad for a bite! (again, steer clear of the cream based dressings)

2) Buy a sandwich….and DITCH THE BREAD

  • Most of the time, a sandwich at the store has meat, cheese, and veggies. The major bad guy is that HUGE roll it’s served on. Throw out the bread RIGHT AWAY (that will eliminate any sort of temptation).
  • Ask for an extra packet of mustard or hot sauce and cover the sandwich insides.
  • **If there is cheese, limit it to one slice!
  • Grab a piece of fruit for an extra snack
  • ALSO AWESOME: Pickles!

TIP* If you’re still hungry, go for a side of VEGETABLE based broth soup.

3) Little Snacks:

Bring Turkey roll ups, baby carrots and hummus, 1 tbs nuts and apple

  • These items literally take 3 minutes to grab out of your fridge. If you don’t have time to dish your ingredients into a Tupperware, grab the entire package out of the fridge. Make sure to portion out your hummus when It’s time to eat (2 TBS), and go for as many carrots as you want! Limit the turkey to two pieces.
  • This may seem like a small meal, but it should hold you over until you can get something else!

TIP: Keep things at your desk. A jar of nut butter, rice cakes, apples, oranges and bananas keep well. If you have a fridge, keep a bag of carrots (or any veggie), hummus.

 

I really hope this helps. If you have any questions  feel free to email me at:

Cookiestokale@gmail.com

 

 

***My good friend Jane over at Fitforbroadway.com and I are collaborating on a downloadable EBOOK! More details to come, but I promise you will not be disappointed!!!!

xoxoSYN