Introducing: The Empowerment Guide for Busy Women on the Go!
Are you a career-driven woman feeling overwhelmed and tired of restrictive diets that promise the moon but leave you feeling defeated? It's time for a change. My guide is tailored for women like you, who are juggling a hectic schedule and aiming for sustainable health and fitness goals.
What This Is: This guide is your companion on days when your to-do list feels never-ending. It's not about giving up everything you love; it's about making smart choices even when life gets busy. Designed to encourage an active, healthy lifestyle, this tool empowers you with freedom of choice.
What This Isn't: This isn't a permission slip for daily fast food indulgence. We prioritize calories, macronutrients, and the essential micronutrients found in fresh foods. While it's a supplement for busy days, we emphasize the importance of home food preparation and the inclusion of nutrient-rich options.
General Rules:
Preparedness Priority: Make leaving your house prepared a daily ritual. Packed snacks and meals ensure a variety of foods with controlled macro and micronutrients.
Hydration Hero: Combat high sodium intake by drinking ample water before, during, and after meals. Skip the fried stuff and explore healthier side options.
Helpful Tips:
Invest in a thermal lunchbox, ice packs, and a large reusable water bottle.
Keep disposable utensils in your car for convenience.
Download the My Fitness Pal App for easy food journaling.
Food Journaling: Start logging your meals with accuracy. It's a tool to raise awareness about your food choices and can be insightful for weight loss goals.
Drink Smart Beverages: From water and electrolyte-enhanced drinks to unsweetened teas and protein drinks, choose beverages wisely.
Eat Smart, Don't Starve: Check nutrition labels religiously. Fresh fruits, veggies, protein bars, and smart snacks will keep you fueled without compromising your goals.
Fresh Fruit & Veggies (bananas, mandarin oranges, apples, berries, cucumber, celery, carrots, broccoli, etc.)
Protein Bars (Quest, One, RX Bars, etc.)
KIND Bars (can be found in mini 100 calorie bars as well)
Fiber One Bars
Single Serving Nuts & Seeds; almonds come in a variety of flavors and can help satisfy cravings. If they can't be found in a single serving package, separate them into small portion control baggies at home.
Individual Peanut Butter Packets
Individual Hummus Cups with veggies or rice cakes
Rice Cakes (they come in a variety of flavors and chip size as well)
Light Greek Yogurt
Individual Popcorn Bags
Individually Packaged Beef Jerky
Tuna Salad Packets
Hard Boiled Eggs
Go Go Squeeze Fruit Pouch
Low Fat Cheese Sticks
Babybel Cheese
Sugar Free Jello & Pudding
Remember, this guide is your ally in staying healthy on the go. Whether it's a hectic workday or a family dinner out, you can make choices that align with your wellness goals. Stay empowered, stay healthy!
click here for my Guide to portion control
Pick your protein These are the top contenders for your kitchen throne: skinless chicken breast, pork tenderloin, fat-free Greek yogurt, any white fish, egg whites, cottage cheese, any shellfish, and 99% lean turkey breast.
Skip your fat
We go through this whole song and dance because, let's face it, judging fats by eye is like trying to catch a slippery eel. Even if you try playing the "just a dollop" game, you're setting yourself up for a foodie fiasco. So, why not just give it a pass and avoid the kitchen chaos?
Carbs pick your carb
What carbs are on the menu - pick anything that can be cooked without oil. If you do not know, ask!
1.5 cup sweet pot
1 cup cooked white rice
1.5 cup any berries
1 cup cooked brown rice
1.5 cup mash red potato
3 slices ezekiel bread
1 cup cooked quinoa
1 cup pasta
1 cup any beans
2/3 cup (dry) rolled oat
1 cup cooked couscous
1 piece of fruit (fist size)
Pick your veggies
steamed asparagus
salad (no dressing, lemon juice, light balsamic)
steamed green beans
steamed broccoli
mixed greens
SKIP
Sweets, snacks, and cocktails? Who needs 'em! Hold out till later, and revel in the glow of resisting temptation. Your pals dig you for you, not for what's on your plate. If plain old water isn't your jam, jazz it up with a splash of seltzer and a twist of lime.
Indulge my QUEENS! Just because we are on a new life path doesn't mean we cant have fun.
HAVE FUN QUEENS!!! LOVE YOURSELF
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