TRANSFORMATION SERIES : LIFE IN THE GOLDEN TUNNEL

Imagine a tunnel consisting of only golden light, warmth, harmony, happiness and pure energy that takes you to a higher level to be in the present moment void of any fears or past negative beliefs. This ideology of “The Golden Tunnel” is what we strive for as humans everyday.  I believe most of us don’t know how to get out of the dark tunnel of fear because of result of our environment that was programmed by our past experiences and sometimes our core negative thoughts which often times result into limitations that we put on ourselves. Ironically, now that it’s summer, warm weather and tons of sunlight tend to enlighten spirits all around, and bring even those who tend to isolate or are in bad spirits out of their shell. The sun’s golden rays do reflect externally how we all want to feel inside which is pure happiness, warmth, and harmony, although a majority of us  live on the border of darkness. This so called border of the dark tunnel is basing decisions and reactions  on internal fear, with a deep down struggle  of wanting to break through to the  “The Golden Tunnel.”  I truly believe that everyone in life goes through the dark tunnel at one point or another, and then the choice ultimately is in our hands to break through and dive into “The Golden Tunnel.”  This theme of the dark looming tunnel of fear is seen in everything from the media to most recently a blockbuster movie I saw this past weekend, Woman in Gold starring Helen Mirren and Ryan Reynolds.

This move inspired me to explore the concept of fear, and how we can either live our lives as a prisoner in a dark tunnel or emerge and move beyond into “The Golden Tunnel." The director paints a portrait of former holocaust survivor, Maria Altmann’s (Helen Mirren) living a serene life in LA in which she manages a high-end boutique. The movie opens up with her learning that that she may be the rightful owner of several high end paintings, one which was Gustav Klimt, a 1907 gold-spangled rendering of her aunt, Adele Bloch-Bauer. The simple act of reclaiming what was hers from her traumatic past reopens up past wounds of fear. A fear bigger than her soul can handle. A fear of confronting a country that she views with unexplainable terror that no one should live through. The man she convinces to help her , Randy Schoenberg (Ryan Reynolds), a corporate lawyer with a shaky resume but reputable degrees, and a famous family lineage.  Notably, the theme of fear is present throughout the whole entire movie from her flashbacks of escaping the Nazi’s, to her fear of leaving a familiar and comfortable life in Austria to the unknown in the USA, and to even her owns fears while growing up as a young women  not meeting her parent’s approval. After 60 years of leaving  country she use to call home, the wounds that never fully healed have resurfaced to be completely stitched up!  Initially going there she was so sick to her stomach at the thought of returning, refusing to even speak the language as they arrived aboard.  However, once she settled into her country, flashbacks of the past begin to emerge and she confronted good old “fear” by speaking publicly at an art restoration convention during her visit. Her fear propelled into a positive event  garnering more press and momentum for her voice and story to be heard, as well as shedding light on The Holocaust, an account never to be forgotten. As the movie progresses into her story of her famous battle to reclaiming past art that was rightfully hers, she begins to peel layers of her internal fears and is able to come to terms with the past by letting go of all those bad feelings  trapped inside all those years which allow her  to be finally free, a freedom of present moment and pure happiness.  I believe as humans we tend to cover up our fear with a bandage that never fully heals a hundred percent and prevents us from living life in  “The Golden Tunnel.” I know I'm always in the process of striving to be in "The Golden Tunnel" and here are tips that have helped me  push past the dark tunnel of fear and into a "golden one!"

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BELIEVE IN A HIGHER POWER

No matter what religion you practice or what you believe in, it’s so important that you believe in a higher power watching and protecting you. Once you have a higher power your idea of fear diminishes greatly and you can let go to know that you are being protected and to stop worrying about the outcomes and results going certain ways.

BE AWARE

The first part of overcoming anything especially fear is to be aware of your fears, and then identify which fears are causing chaos and preventing you from being happy.

FOCUS ON THE NOW

When you really focus the mind in the present moment and not on past ruminating thoughts, and accept what is rather than dwelling backwards this in turn creates positive thoughts that shape tomorrow.

APPLY EFT TECHNIQUES

Emotional Freedom Techniques help alleviate anxiety and fear inducing feelings. This technique allows you to use your fingertips to tap meridian points on your body while thinking of a fear you have and it alleviates and sometimes gets rid of the fear altogether. Please Google it and there are demonstrations on YouTube.

TRUST WITHIN YOUR GUT AND DON’T OVER ANALYZE

Often times fear paralyzes us so bad that we cannot make a simple decision on our own. Fear reaches out for many opinions and approvals and that’s when fear becomes crippling.  For decisions always trust your gut initially, because it will never lie.  Fear will disappear when you reach out less for approval and opinions and don’t over analyze your decision once it’s made.  I know this is harder than said, because I struggled with this for years, but the more I practice to trust myself the more empowered I feel and the more I chip away at that fear.

ACCEPT CHALLENGE

Accept challenge and difficulty as a part of life, and face it with a positive attitude rather than viewing yourself as a “victim” or feeling self-pity for what has happened.

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FACE YOUR EMOTIONS AND FEEL

Observe your emotions when facing fear and don’t resist them, but feel them and reprogram those thoughts with new ones that make you let go of those self defeating thoughts which create fear trapped inside.

WRITING

Writing is such a powerful tool in healing ourselves. Write down your emotions in a journal tied to your deepest fears and have a plan in overcoming these fears whether it’s therapy, hypnosis, entering a support group, or just talking to a life coach you can choose the best route for you!

GET COMFORTABLE WITH UNCOMFORTABLE

No matter how uncomfortable you feel with dealing with pain from your past, sadness, or anger, learn how to sit and feel these emotions without using anything to numb those feelings. Learning how to be uncomfortable with uncomfortable feelings from the past or embracing new changes in the present gets better with practice. It’s literally an art of being able to deal with uncomfortable feelings and then adapt and learn to let go to create a better tomorrow.

CELEBRATE YOURSELF!

Forget that you learned that celebrating your victories is bragging and egotistical because it’s not! You have every right to be proud of who you are and anything you do! Whether it’s a small accomplishment like going to the gym, or stopping smoking for a week, or even starting a blog –lol it’s important that you are your biggest fan and give yourself credit for all of your victories whether it’s small to big!

DIVE IN

Whatever fear you have you need to dive right in and face it. Often times our fears may be bigger than we can handle by ourselves and if this is the case, this calls for professional help like a counselor, therapist, or a 12 step program to help you over overcome this.

DON’T BE ASHAMED OR EMBARASSED

The biggest reason people live in fear is that they feel shame, embarrassment, and care more what people think than getting the proper help to get out of the dark tunnel.  Don’t ever be ashamed or embarrassed of who you are or what you have gone through because the more you own up to and embrace it the more freedom you will have from your fears.

VIEW LIFE WITH THE GLASS HALF FULL APPROACH

Learning how to be happy and deal with fear is all in your thoughts and perspective. Being grateful for what you have and focusing on the positive rather than constantly comparing yourself and focusing on what you don’t have is going to rewire your brain automatically. Learning how to view most negative situations with the glass half full approach will lessen your fear and view of negativity, which then creates happiness.

SURRENDER

This is one reason why I am a big believer in yoga and make it part of my weekly routine. Yoga and transcendental meditation is the foundation of the concept of surrendering. When one doesn’t surrender to reality is when one experiences more fear. Being able to surrender to a higher power and let go to what is going is when life really starts. Without having expectations or trying to control others or outcomes is when your fear lessens.

SELF CARE

It’s so important to not forget about yourself and meet your needs first. Make yourself a priority and do self care and that comes down to making your happiness number one. Taking care of yourself through a healthy diet of eating clean, exercising, following your passions, and doing things for you! When your content with yourself is when everything else flows in life.

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DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

GARDEN OF EDEN: SUMMER’S MOST UNFORBIDDEN FRUIT

Melts in your mouth not in your hand…hmm sounds like M&M’s but it’s sweet, and unlike M&M’s it’s sour, juicy, and still melts in your mouth without added calories and sugar! Raspberries are the key to the garden of health this summer. Perhaps, summer’s most unforbidden fruit and for so many reasons!  Read on to find out why you need to make this unforbidden fruit the biggest talk of your life, not to mention in your town too!

PROMOTES WEIGHTLOSS 

Raspberries are a great food because they are low in fat and  calories, and high in fiber content, which make them a great choice be included in your diet. Raspberries make you feel fuller due to it’s high fiber. High-fiber foods take longer to digest which then take longer to release in the blood stream.

PREVENTS AND REDUCES CANCER

The high levels of antioxidants in raspberries make it an amazing food choice in fighting cancer. The antioxidants help protect cells from the damage caused by unstable molecules known as free radicals. Raspberries also contain ellagic acid that is said to be an anti-carcinogenic compound. Current research has indicated that raspberries may have cancer protection properties concluding that raspberries have the potential to obstruct cancer cell proliferation and tumor development in different parts of the body, including the colon.

PROMOTES A HEALTHY HEART

 The potassium content in the berries aid in a healthy heart beat and blood pressure. Raspberries also contain a significant amount of other minerals like, manganese, copper and iron. Copper is essential for production of red blood cells and iron and folate which reduce anemia risk.

INCREASES FERTILITY

Based of recent research, eating raspberries can help enhance fertility in both men and women. The high levels of Vitamin C and magnesium are very much essential for male and female fertility. The antioxidants help protect sperm, promote conception and reduce the risk of miscarriage.

DECREASES SYMPTOMS OF AGING

The antioxidants in raspberries slow the aging process by neutralizing free radicals in the body. Anthocyanins, the flavonoids that give red raspberries their color provide that radiant glow to your skin. They stimulate collagen production enhancing one’s complexion. Anthocyanins also help fight against fungi and bacteria.

BEAT THE BLUES

Raspberries Help fight depression and other mood disorders. The fruit is a rich source of Vitamin B and Folic acid. A handful of raspberries can instantly change your mood

PREVENTS MACULAR DEGENERATION

Health experts say three servings of raspberries per day can be a natural remedy for macular degeneration. Macular degeneration is an age-related medical condition that affects your vision.

PROMOTES LONGEVITY

Raspberries are the ideal fruit in that they have high amounts of vitamin C, riboflavin, folate, magnesium, manganese, niacin, potassium and copper.  Raspberries are full of phytonutrients and in traditional nutrients, primarily in antioxidants and B vitamin categories.

BUILDS A STRONGER IMMUNE SYSTEM

Raspberries are super rich in antioxidants as well phytonutrients. These elements reinforcea healthy immune system and help your body to fight off disease.

*NUTRITIONAL INFORMATION

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Red Raspberries are very high in dietary fiber. Up to 20 percent of their total weight is made up of fiber. They're also a good source of vitamin C, B vitamins, folic acid, manganese, copper, magnesium and iron. One cup of red raspberries provides half the recommended daily allowance of vitamin C, 60 percent of the RDA for manganese and 33 percent of the RDA for fiber. Eating a cup of red raspberries will provide you with all this nutritional value and you will only be consuming 60 calories.

ZEN ON A PLATE'S RECOMMENDED RECIPE FOR RASPBERRIES  

(GLUTEN FREE, VEGAN)

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Ingredients

Medium banana- slice it up

Frozen kale bag- use cup in half or had the bag

Frozen raspberries-any brand use a one cup or a serving

Unsweetened almond or coconut milk- half a cup

Plant protein mix -hemp pro 70 any should be fine

Directions (See picture as reference): Pour the frozen ingredients in first and then the milk and blend. Add desired amount water to make it blend and break down the frozen food faster. Once all blended add the protein powder in last and then blend again it yields two servings. Which a serving is estimated around a cup in half to drink.

nutrition information for the above ingredients and you can divide total in half to split with someone if you opt to have more as a light snack

Total calories: 369, 10.9 grams of fiber, protein 27 grams, 23 grams of natural sugar, and 6.3 grams of fat 

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

For more information go to www.zenonaplate.com

SUMMER SKINNY SERIES: MAKE IT A PEACHY SUMMER !

Hmmm hmmm good…. peach pie, peaches and cream, peach sorbert,  peach tart- who doesn’t love summer’s lip smacking most mouthwatering feel good fruit! I know I do! It’s one of those fruits that really does make everything peaches, and for so many reasons! Read on to find out the juicy scoop of why you need to head to your local farmer’s market and grab the summer’s sweetest fruit!

FIGHTS DISEASES

Peaches are rich in phytochemicals called phenols that act as antioxidants, which fight obesity diabetes and cardiovascular disease.

PREVENTS CANCER

Full of selenium which is a mineral that has antioxidant properties that help protect cells from damage. Lutein and lycopene are two enzymes present in peaches that help diseases like Cancer.

CLEANSES THE KIDNEYS

Peaches have a diuretic effect which help cleanse your kidneys and bladder.

STOPS TUMOR GROWTH

Research shows peaches have excellent antimicrobial and antioxidant activity according to research.

IMPROVES EYE HEALTH

Goodbye glasses and contacts! High levels of beta carotene are present in a peach and are said to improve blood circulation especially in the area of the eyes.

VITAMIN KING

Peach is said to be full of 10 different kinds of vitamins: A, C, E, K and six of the B complex vitamins. Vitamin A and beta carotene helps you achieve optimal vision, while vitamin C is an antioxidant that is helpful to your immune system.

FIBERIFFIC!

One peach contains 3 grams of fiber and According to U.S. Department of Agriculture's (USDA) recommendations, an adult woman should try to consume 25 grams and an adult man 38 grams of fiber each day. Fiber is  essential to easy digestion, and helps constipation and reduces bloating.

STRESS RELIEVER

Properties in peaches are said to help calm and reduce anxiety. Whether you boil peach leaves to become a bit calmer or make peach juice, the chemical makeup of peaches is  supposed to relax and calm the central nervous system, and can help also settle an upset stomach.

FRUIT OF LIFE

The peach tree is considered to be the tree of life and peaches are symbols of immortality and unity. Peaches are known to phenolic compounds which are anti-obesity, anti-inflammatory and anti-diabetic properties in different cell lines and may also reduce the oxidation of bad cholesterol LDL that is associated to cardiovascular disease.

BOOSTS SEX APPEAL

The phytonutrients in peaches along with the antioxidants helps in the improvement of blood flow to various parts of the body including the sex organs. This increased blood flow helps in increasing the libido, and will enhance your love life!

NATURAL REMEDY FOR HAIRLOSS

Packed with a powerhouse of nutrition and properties in peaches are said to prevent and reduce hair loss.

CONTROLS CRAVINGS

Full of fiber, and great tasting with natural sugars, peaches are said to help control cravings and are great for weightloss.

SOME WAYS TO GET A LITTLE OF YOUR PEACH ON :

• Focus on meal recipes that call for peaches like salads, or mixing peaches up with entrée dishes like grilled fish, chicken, or tofu
• Add peaches with your breakfast as an add on to foods like oatmeal, cereal or eggs
• Eat peaches in it’s basic form
• Look for clean eating dessert recipes that call for peaches
• Use peaches in smoothies 

             SUMMER’S SWEETEST SMOOTHIE

Ingredients

-bag of frozen peaches- 2 cups

- unsweetened almond milk- 2/3 cup

-coconut water - 1/4 of an 8 oz serving

-banana- half of a large one or a small one sliced

-sun warrior vanilla protein blend- packet or one scoop

-Option add ons- monk fruit or natural sweetner

Nutritional Information

Total calories for the recipe are 403 calories with the sunwarrior mix without its a 100 calories less. 38.5 grams of natural sugar. 25 grams of protein with the sunwarrior without it's 6, fiber is 10 with the packet and without it's 8, and fat is 12 grams with the packet and without it's 10

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

SWIMSUIT SOCIAL: SLIM PICKINGS FOR THE SUMMER SKINNY!

Now that we have switched into sunshine and sandal mode, it’s time to switch up the line up of your social circle! Goodbye Mr. Parka and Ms. Thermal , and say hello to Mr. and Ms. Swimsuit!  For many the itsy bitsy swimsuit can be the kiss of death ,whereas others the once feared skimpy swimsuit is a breath of fresh air! Whether your looking to make a clean break for good from your winter social circle, or are looking to maintain a great relationship with the ultra chic swimsuit clique this summer, here are  my top slim pickings for the summer skinny!

TIP 1: PREP HEALTHY SNACKS

Summer time is often a time of traveling, on the run, and long day trips, and with that come bad eating habits like not eating all day or grabbing the first thing in sight  which usually are conveninet fast food and  saturated fat and trans fat foods. Take time to buy healthy snacks like fruits, vegetables, nuts, and even natural protein bars that won’t go bad without being refrigerated.

TIP 2: HYDRATE AND HYDRATE

With the summer heat on high, it’s so important that we stay hydrated. Often times we mistake dehydration for hunger, and  not drinking enough fluid  can throw one’s metabolism off.

TIP 3: STOCK UP ON SEASONAL PRODUCE

Taking advantage of the “in season” produce and always having an extra surplus to snack on will decrease on your desire to succumb to  easy options like packaged and processed foods!

TIP 4: SMOOTHIE ON UP!

Forget the days of Dairy Queen, McDonald's  milkshakes or  PinkBerry’s topping extravaganza where all the extra toppings equal a hot fudge sundae, and think of the word SMOOTHIES!  Smoothie concept restaurants are emerging to provide you with the same experience with a healthier and to some tastier alternative to those trans fat ice cream and sugary frozen yogurt places. Whether you choose vanilla, chocolate, or even the summer shape up Strawberryliciious Smoothie the options are endless, and it’s up to you to make the choice to swap out ice cream 85 percent of the time for smoothies!

 Ingredients

Almond Coconut milk unsweetened- 1 cup

Frozen bag of strawberries- any brand- 2 cups

Medium Banana- slice it up

Almond Butter- 1.2 Tablespoon

Pour strawberries first into blender followed by remaning ingredients and blend until desired consistency for smoothie.  Optional add ons such as protein powder, natural sweetners, or replacing the milk with soy, skim milk, or coconut water

Nutritional information : Total Calories: 360 , 34 grams of natural sugar, 13.5 grams of fat, 9 grams of fiber, (recommended to add protein powder to keep you fuller for longer periods of time)

TIP 4: PROTEIN POWER

Hip Hip Hooray for Protein! You don’t have to be a bodybuilder to reap the benefits of Protein. Protein is an important building block of bones, muscles, cartilage, skin, and blood, and it’s a prime source to fueling our muscles and keeping our metabolism in check! By having a lean protein with every meal our metabolism is automatically burning every time we consume this essential macronutrient, because it takes longer to breakdown in our body therefore keeping us fuller for longer periods of time.

TIP 5: EXERCISE IN SUNSHINE

Studies reveal that both sunshine and exercise produce natural serotonin so why not double your dose this summer by exercising in sunshine! Take advantage of activities like outdoor hiking, jogging, rollerblading, swimming, recreational leagues, and even outdoor group fitness classes . It will not only increase your motivation and excitement to regularly plan exercise in your weekly summer schedule, but also the ability to form new social networks.

TIP 6: DON’T SKIP ON STRENGH TRAINING

One of the biggest myths with weight loss is that one has to solely focus only on cardio to achieve desired results. People often ignore strength training, when infact it's the powerhouse to fueling our metabolism along with the right eating program for your body. Strength training will boost your metabolism, create lean muscle which burns more fat which ultimately raises one's metabolic rate. Also, strength training if done consistently can create a slimmer core section, and more toned physique.

TIP 7: ZEN ON A PLATE!

The most important part to being summer skinny all year round is creating a Zen on a Plate everytime you eat!  My concept focuses on simple foods(whole) when paired together synergistically  create the ideal nourishment for both your mind and body. To achieve this each time, first focus on whole foods for your meals with as few additives as possible these usually are veggies, fruits, lean meats, fish, and whole grains with a small portion of healthy fats. The second component of this concept is focusing on creating balance with an ideal mix of nutrients and portions with these foods, rather than focusing on calories. Filling half your plate with vegetables, and the other two thirds with a lean protein and a lean carbohydrate.  Within these groups should be a small amount of a healthy fat from either the monosaturated or polyunsaturated category. The healthy fat is needed to create balance within your meal, because it satisfies your appetite and will  reduce extreme cravings for sweets, and salty foods while allowing your metabolism to burn more calories which helps your body’s ability to burn more fat. However, saturated fats and trans fats are those fats you want to avoid or minimize to cheat days! Finally, all white and refined sugars and most  gluten  carbohydrates are not part of this concept. Please see the charts:

SUMMER SKINNY TIP: FOCUS ON RECIPES OR MEALS THAT INCLUDE BLUEBERRIES BECAUSE THEY ARE LOADED WITH FIBER AND WILL KEEP YOU FULLER LONGER

RECOMMENDED RECIPE W/ BLUEBERRIES - ANTIOXIDANT ORCHARD SALAD 

http://www.savoringthethyme.com/2011/04/antioxidant-orchard-salad-recipe-and-preparing-for-summer-time-activities/

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

For more information go to www.zenonaplate.com

SUMMER SKINNY: HOT OFF THE GRILL

Nothing screams summer more than the good old barbecue ! Barbecues not only represent bonding, summer gatherings, summer rituals, flip cup beer pong, and of course a food fest!  From refreshing watermelon to juicy high calorie burgers and fatty sausages to decadent lemon meringue pie it’s  easy to get a lost in a food coma! If you’re clueless in how to have the skinniest barbecue around without sacrificing taste then look no further, and see what’s tips are hot off the grill!

EXTRA LEAN

A summer barbecue wouldn’t literally be a summer barbecue without the meat, so it’s a must to always go extra lean. Typical meats like thick sausages, lamb chops, chicken thighs and hamburger patties can contain as much as 20-30 grams of fat per serving, and it's for sure thing that most of us automatically load up on these items at barbecues where calories can really add up. By choosing lean cuts of meat like a lean cut of beef, ground turkey, pork, or skinless chicken breast you cut back on unnecessary calories and fat.  Another great option is to incorporate more seafood like tuna, salmon, sea bass, shrimp, or prawns.  For those that don’t eat meat try going for grilled tofu as your extra lean

PORTION TELLER

At Zen on A Plate always go for one plateful! Just be mindful of your portions when it comes to enjoying the foodfest at your barbecue!  Use the hand guide to measure portions wherever you are (refer back to my article Portion Teller). This concept should be applied to meats; savory sides, and of course deserts!

DIE HARD VEGGIE LOVER

 Like the notion of a “die hard chocolate lover” apply this mindset to the concept of veggies at a barbecue.  If veggies are not the first thing to be lining up on your plate, then reprogram your thoughts so that you become a “Die Hard Veggie Lover!” Mixed vegetables have so many nutritional benefits whether you add zucchini strips, peppers, tomatoes, carrots, eggplant , bok choy, squash, corn, peas, or broccoli don’t underestimate the power of veggies!

HEALTHY SALAD VERSION 2015

"Out with the old and in with the new!" Forget the old past time favorites of salad versions that included mayo based potato salad, coleslaw, and pasta salad.  Instead, think leafy greens like Kale, spinach, mixed greens, or arugula. Get even more creative beyond the mixed greens and try creating a quinoa salad, couscous, bean salad, edamame, squash, or fruit salad.

SIMPLE FOODS MADE DELISH THEORY

Using my philosophy of “ simple foods made delish” wherever you go will help you cut back on all those extra calories which are in sauces, sugary beverages, condiments, white carbohydrates/refined sugars, and processed foods. If it’s not a basic food from the pyramid like a fruit, veggie, meat, or whole grain most likely it’s not going to be great for you. These often include but not limited to; condiments, saturated cream based dips, white bread, butter, soft drinks, and chips are a few extras that we see at barbecues. Try to avoid as many pre-barbecue nibbles as you can, and if you are the one throwing the barbecue consider using a veggie based dip as hummus or avocado (guacamole) as a healthy side with veggies. Skip the white bread, and for healthy carb options use lettuce wraps, multi-grain bread, sweet potato recipes for baked fries,  or gluten free/dairy free dishes that focus on clean eating recipes.

DRINK WISELY

 Make water your "go to drink" wherever you go and you will see the difference in your weekly health goals. If water isn’t your thing then try adding sliced fruit to a vase of water and let it sit for a few hours so you have naturally flavored water, and to make it sweeter without the calories  add a natural zero calorie sweetner like Stevia. Always try to skip the soda because it contains unnecessary chemicals and sugar, even if it claims to be diet. Barbecues tend to bring out the full range bar, so if you like to drink go for skinnier choices like  a light beer, glass of red wine, champagne or vodka with club soda and a lime. Remember to not abuse drinking alcohol because that slows down your metabolism, and the effects are damaging to your body, so focus more on enjoying a drink or two with your meal.

 DESSERT 101

You don’t have to skip the dessert section at a barbecue, but just be smart about it. Scope out all the deserts, and if you don’t want to go for nature’s finest dessert aka fruit, then you must do your research to find out the healthiest option. To find out which desserts win an award for being the lightest choice ask the host if there are gluten free, dairy free, or vegan desserts options because these tend to be the healthiest which often call for less ingredients. Second, if there are no healthy options in site, then just shrink it! Do this by taking one or two desserts and just make it a mini version.  For example, if there is ice cream just go for one scoop of plain ice cream, similarly if there is chocolate cake eat half of slice and you can call this dessert! 

RECOMMENDED RECIPE : ROSEMARY SHRIMP SKEWERS WITH ARUGULA-WHITE BEAN SALAD FROM FITNESS MAGAZINE 

http://www.fitnessmagazine.com/recipes/dinner/healthy-grilling-recipes/

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

for more information go to www.zenonaplate.com