I hope all of my fabulous readers had an amazing holiday weekend, and that you really indulged in all of the oh so delicious dishes and desserts that your heart desired… because it.is.OVER. now. hehe… I sound scary right? Like the coaches on the show, Biggest Loser, who are screaming at scared over weight participants who are about to fly off the back of their treadmill. OK, maybe I am not that scary, but my goal is to get you back on track with this post that is loaded with helpful tips and information to get you slimmed down by Friday night. McB and I actually tested this out last week — and it WORKS. I had just gotten back from such a fun (probably too fun) bachelorette weekend at a lake near Fort Worth, and the weekend was over the top filled with snacks like pimento cheese, cookies, queso (cheese dip for all you northerners and east coasters), breakfast casseroles… and lots and lots of wine and grey hounds. I came home tipping the scales and really needed a quick slim down in order to lose a few lbs for Easter weekend. IF you know you are going to have two back to back high calorie filled weekends, then you absolutely must detox/diet during the week or else a couple pounds turns into closer to ten. Alright, so I did this detox last week and lost 5 lbs (some of that was probably due to shedding water weight, but 5 is 5 and it still makes you do a little dance when you see the results). I am pretty sure I ruined the entire thing this past weekend, but I am hitting it back hard! A great rule to follow throughout life is the 80/20 rule, which I am pretty dedicated to… 80% of the time eat a well balanced healthy diet and 20% of the time have something you have been craving i.e. pizza or enchiladas. This will help you maintain your goal weight.
Here is the plan!!! PLUS scroll down to learn about 15 super foods that you can incorporate into your daily lifestyle.
5 Day Slim Down Plan – low carb, 99% gluten free, veggie & protein packed
WATER WATER WATER — Water has zero calories, no carbs and little to no sodium… strangely enough the more you drink you would think the heavier you would feel, but it actually helps flush out excess water weight and jump-starts your metabolism. When you don’t drink enough water and become dehydrated your body will cling to every little droplet of water it can to stay hydrated. If you drink MORE than enough water, then your body will have no problem shedding any excess water, which will lead to a flatter stomach. Add in a few squeezed lemons for a toxin shed. This week all you should be drinking is water, and 1 cup of coffee with skim milk and stevia/agave/cinnamon a day is okay. NO alcohol… so sawee… until Friday night that is.
CARDIO – Get moving for at least 30-45 minutes every day for the next 5 days… I will be hitting up spin class tonight and Wednesday night and going for a run on Tuesday & Thursday, and Friday am is Smart Barre. It is so important to get your heart rate up… whether it’s bikram yoga, zumba, barre… or a power walk through your neighborhood. Just get off your bottom and do something for the next 5 days! Try to mix it up with cardio and weight resistance, and remember to stretch and hydrate.
- breakfast – 1 or 2 hard-boiled eggs (you can prepare your own hard-boiled eggs for the week, they are perfect for a quick snack as they are packed with protein) // if you don’t have time to boil eggs then you can purchase these Eggland’s Best hard-cooked and peeled eggs… you might be thinking packaged hard boiled eggs, ew disgusto. No, you’re wrong, they taste just as good as if I boiled and peeled them myself.
- mid-morning snack – 10-15 plain unsalted almonds
- lunch – greek salad with turkey and tzatziki with homemade dressing // click here for recipe
- afternoon snack – light string cheese or a light laughing cow wedge with celery sticks
- dinner – broiled salmon filet with a cup of cooked spinach (broil salmon on a baking sheet with aluminum and non-stick cooking spray for 10-15 minutes and check it every so often… before you cook it add a little olive oil, salt, pepper, lemon pepper seasoning, fresh parsley, fresh dill and lots of lemon juice) // (you can boil frozen spinach, sautee it in a pan with olive oil and garlic, or steam in the microwave… top it with lemon juice or a little spray butter with salt and pepper)
- breakfast – individual serving of Greek yogurt of your choice
- mid-morning snack – sliced cucumbers or bell peppers with 3 tablespoons of hummus (I stock up on the individual snack sized hummus containers)
- lunch – 3 turkey roll ups (each contains 1 leaf of iceberg lettuce with 2 slices turkey, mustard and a few dill pickles rolled up) – or grab a turkey sandwich if you don’t have time to make it yourself and ditch the bread. Jimmy John’s sells unwiches that are great for on-the-go. Avoid mayo and cheese.
- afternoon snack – 1 hard-boiled egg or 1/2 cup fat-free cottage cheese
- dinner – Tex-Mex Tuesday: lean ground turkey taco salad, click here for recipe
- breakfast – 3 scrambled egg whites topped with salsa or pico de gallo (if you are in a hurry buy the Southwestern Egg Beaters – I eat them a lot!)
- mid-morning snack – scoop of peanut butter such as Trader Joe’s Organic with a few celery sticks
- lunch – caesar salad with 3 ounces grilled chicken and 2 teaspoons low-fat oil-and-vinegar caesar dressing (La Madeleine restaurant has a pretty good low-fat caesar salad, and if you cannot find low-fat dressing then get it on the side and dip)
- afternoon snack – 10-15 unsalted almonds or unsalted pistachio nuts
- dinner – pan seared skinless chicken breast with a tomato, caper, and lemon sauce with 1/2 cup cooked quinoa (recipe post on Wednesday)
- breakfast – 1/2 a grapefruit with a few pieces of turkey bacon or canadian bacon
- mid-morning snack – half of an avocado with salt, pepper and lemon juice
- lunch – chicken, shrimp, or veggie summer rolls (I constantly buy these at various grocery stores in the sushi section and they come 4 in a container, or you can pick them up from most Asian restaurants) // (try to use low-sodium soy sauce if you can)
- afternoon snack – 1 bag popped 100-calorie popcorn
- dinner – broiled turkey meat patties with roasted asparagus and a cucumber, avocado, cherry tomato and reduced fat feta salad with balsamic vinegar (buy 1 pound of lean ground turkey meat and form 3 medium-sized 1/3 lb patties)… cook on a baking sheet with aluminum foil… add olive oil, salt, pepper, and lemon pepper seasoning and broil for 10 minutes) // add the asparagus tosssed in lemon juice, olive oil, salt and pepper to a pan on the stove on medium heat and cook until tender (adding balsamic or italian dressing to the pan can enhance the flavor as well if you have either on hand) // the salad is pretty straight forward, I like to use shredded iceberg, crisp romaine or kale and top with the ingredients above with a dash of beau monde seasoning
- breakfast – individual serving of Greek yogurt of your choice
- mid-morning snack – sliced cucumbers marinated in red wine vinegar, salt and pepper or 1 light string cheese
- lunch – a leftover turkey meat patty if you have one from last night’s dinner with a garden salad with any remaining produce you have in the fridge — if you can’t eat at home then try to pick up a salad with no croutons or cheese that has either grilled chicken or turkey on it, avoid salad dressings high in fat like ranch, and try to stick to a low-fat italian or balsamic dressing
- afternoon snack – choose 1: 1 green apple, a handful of pistachio nuts, or a light laughing cow cheese/hummus with sliced bell peppers
- dinner – TGIF! — GO eat, drink & be merry
15 weight loss super foods
- Avocado – use as a spread on sandwiches or as a salad topping
- Spinach – this leafy green can reduce metal toxins and help carry oxygen through your body
- Blueberries – these tart berries are low in sugar and break down fat cells
- Cinnamon – beneficial to diabetes, lowers bad cholesterol and raises good cholesterol // enjoy in your oatmeal, over cut fruit or as a sugar replacement in coffee
- Quinoa – often mistaken as a grain, quinoa is actually a seed high in protein // replace this with high carb foods like white rice, pasta and cereal
- Nuts – although high in fat and calories these little babies are weight loss champs // they reduce appetite and keep you fuller longer… restriction is key, so limit to 10-15 a day and only eat unsalted types
- Eggs – eating the yolk has been a controversy in many diets, however, studies prove that the yolks can actually help reduce bad cholesterol
- Coconut Oil – enjoy coconut oil as a spray alternative when pan searing or cooking food
- Lentils – healthy and delicious way to add daily fiber // great in warm soups, on their own, or in cold salads
- Pomegranate – high in antioxidants // drinking pomegranate juice has been shown to decrease abdominal fat
- Raspberries – shown to have anti-cancer properties, and reduce the effects of estrogen, which is a good benefit for those with higher fat cocentration
- Sweet Potatoes – high in fiber, vitamin C and vitamin B6 – great alternative to starchy carbs like white potatoes
- Dark Chocolate – high in antioxidants which reduces the rick of heart disease – try to buy 100% chocolate which contains no added sugar
- Salmon – high in omega-3 fatty acids // it is very low in calories and high in protein making it the ideal entree… other fish alternatives with similar benefits include tuna, oysters and shark
- Green Tea – boosts your metabolism and can help block bad cholesterol // enjoy in the morning, night, or as an appetite suppressant throughout the day