“You may favor a thick, juicy steak and heaping sides of your mom’s special potato salad at your 4th of July cookout, but your health and figure sure won’t. Here are some easy ways to have a low-cal day while maintaining all of the goodness of a true blue (and red and white) Fourth of July celebration.”
Fitt tip #1: Veg out
Instead of sitting down to a plate of high-calorie ribs as your first course, load up on salad and veggies before you hit the grilled meats. You’ll be less likely to overeat the higher calorie foods later if you fill up with a huge salad or grilled vegetables.
Fitt tip #2: Hydrate, hydrate, hydrate
Drinking a large glass of water before eating a meal will slow you down and help reduce your caloric intake. It can also help you avoid dehydration, which can sap your energy and cause false-hunger signals.
Fitt tip #3: Go skinless
Before eating, remove the skin from chicken and turkey. If available, choose a boneless, skinless chicken breast or a extra lean sirloin burger as your main course. I always show up at a BBQ with a box of Bell & Evans chicken burgers. One for me and 5 to share. Most people will choose a healthy option if there is one available.
Fitt tip #4: Watch your alcohol
Cold beers on a hot day go down fairly easily — but that doesn’t make them calorie free. If you’re indulging in alcohol, it’s important to watch your carbs. To help reduce your alcohol intake, drink a glass of water in between each serving of alcohol.
Fitt tip #5: Don’t let the name “salad” fool you
Avoid potato and macaroni salads — they are loaded in saturated fats, carbs and starches — unless you know they are loaded with chopped veggies and have been made with a low-fat dressing. Even still, don’t overindulge on the carb-heavy fare.
Fitt tip #6: Use whole wheat buns
In addition to choosing whole wheat buns over white, eat your burger open-faced (one half of a bun) to even out your protein and carbohydrate ratio. Or even better, skip the bun altogether and load your burger up with veggies and healthy sides.
Fitt tip #7: Use your hand to determine portion control
Just because your plate is full doesn’t mean you need to eat it all. A serving of protein is usually the size of your fist. Eat about that much and load up on green veggies to fill up!
Fitt tip #8: Think Lean Protein
Grilling is actually a low-fat way to prepare food, but only if you choose lower fat option. Hot dogs and ribs, which are typical barbecue fare, are high in fat and calories. Steaks, bison burgers and chicken breasts, on the other hand, are the perfect pick for lean protein sources.
My FittChick “approved” meal tonight will be…
Appetizers..unlimited veggies and tons of water
Dinner…a huge salad, a burger loaded with lettuce, tomato, onion, pickle, and mustard….and a mound of grilled veggies
Dessert…I will definitely skip the sugary stuff myself, but if your sweet tooth is kicking in, try and satisfy it with a plate of berries. BBQ’s can be extremely diet friendly, just focus on catching up with your friends and having a great time.
Live Fitt!…Be Fitt!
**some quotes and information were taken from Michele Borboa, MS**
“Hi everyone-Sam again…
It’s been a very busy weekend! Actually it was my birthday weekend! A ton of fun was had, and now I’m trying to recover this week. One thing on my mind was could I have a few cocktails to celebrate. TheFittChick and I discussed all the best choices to consume, and still have a weight loss for the week. Her best suggestion was crystal light margarita mix. They are so yummy! Y’all have to go try this! just add a little ice, one cup of water, tequila and the Margarita Packet – it’s amazing! TheFittChick likes her blended and even has Mexican restaurants make that for her. Jillian helped me figure out how to enjoy my birthday without throwing my good choices out the window. LET HER HELP YOU. You won’t regret it!
This week I’m forcing myself upstairs to my gym. I used to love to run and I let myself get to busy to workout. I’m making time to start again! It’s important for me to burn the calories as I take them in. I decided I needed a motivation, so when thinking about it I thought of music festivals. As a college student I go to all of them. The first one is in May, and I’m excited to be I started. The last one is Lollapalooza which will be in August. I’m thinking by then I’ll have reached my complete goal! I keep picturing myself being able to wear my high wasted shorts and a bandau top. I WILL DO IT. I won’t let that picture slip from my mind and I’m going to keep pushing everyday to get there.
What is your motivation going to be? Set a goal and do your best to reach it. We all want an ending result whether it’s me looking good at a concert or you finally fitting on that one dress you keep eyeing at your favorite store. If you really love a pair of jeans but feel like you’re not thin enough for them-who cares ! BUY THE JEANS. Then you’ll know you have them and it’ll keep you going because you’ll want to wear them so bad. When they finally fit it’ll make you feel accomplished. Do this with me. Because were all together in this struggle. Remember that your never the only one.
It’s Sam again! So sorry I haven’t been posting! I’ve been sick all week and haven’t been able to do anything.
I thought since I’ve been lazy all week, we could talk about those days when you don’t feel like doing anything. When I think of a lazy day it’s when I keep my sweats on, curl up on my couch, watch a ton of movies, and of course eat to much. I normally would snack on every bit of junk food in my house. So being sick and lazy this week was hard! Half the time I was not hungry at all, and half the time I was starving. A very weird mixture if you ask me…so what did I do? I decided every time I became hungry and felt the need to open the puppy chow Chex mix bag in my cabinet, I’d slice up some celery and an apple and add a little peanut butter. It was delicious and made me stop thinking of the puppy chow. I will admit I had a bag of no butter, no salt smart pop snack popcorn but it was movie week..one snack size of popcorn was like a reward. I also made protein shakes which filled me up fast and I made them extra thick and ate them with a spoon to pretend it was ice cream and it totally worked!
Since I missed last weeks post, I didn’t get to share that I’m officially down 10 pounds on TheFittChick plan! This gives me the motivation to keep going and stay on track. When my body is fully recovered I will start to workout and keep moving.
Remember that we only have one body…lets make it one were proud of!
Talk soon, xoxo”
I’m Sam, a 19 year-old college student living the glamorous Chicago life. Oh and I mean glamorous..my favorite restaurant is Hub 51 and I’ve grown up eating at Joe’s Stone Crab. It’s been gourmet food my whole life but the eating got out of hand and now I’m working with Jillian Spector, owner of TheFittChick, and my eating has doubled…literally. Three meals to SIX meals. Eating never tasted so good.
Now your probably thinking…she eats at Hub 51…that can’t be the healthiest choice but they have a Garden Roll there that is amazing, and I asked for no rice and boom! Healthy! I can find something I love at every restaurant and turn it into something I can eat, of course with TheFittChick’s help. I text Jillian and ask what I can have at a particular restaurant and she gives me choices like she’s been there a million times. Sometimes she’ll send me a picture of a meal I can have and the portions are always bigger than I imagine.
I always thought eating a salad was the healthiest choice for me, but since joining TheFittChick I’ve come to the conclusion that I could have something else that is way tastier and equally as healthy as a salad if not better. But for the times I do want a salad there’s a dressing out there that is Zero,Zero,Zero in just about everything! It’s like eating real dressing and I’ve gotten to the point where I carry my dressing with me to restaurants.
I talk a lot about eating out, but I do cook. I cook for my roommate and myself. Earlier this week when I went on my rant about grocery shopping it wasn’t for nothing. TheFittChick provided me with a ton of recipes and I made a Mexican Salad the other night that was better than something I’d get at a restaurant. The recipes are FittChick exclusive and delicious! Click the website below to contact Jillian to start helping yourself eat more and weigh less!
And don’t forget everyone…there is always a yummy healthy choice!
Talk soon, xoxo
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