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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Nutrition

When is the Best Time to Have a Cheat Meal?

I get asked all the time about “cheat meals” or “cheat days” and I’m not a big fan. Why? Well, most people tend to over do it….big time. But, if you can keep yourself in check and vow to burn it off and get right back on track – then sometimes it’s ok. But, if you are going to have a cheat meal – when should you do it? In my experience (with myself and clients) – if you are going to eat bad – it’s best to do it earlier in the day so that you have the rest of the day to burn it off and also offset the extra calories with healthy meals. If I’m going to do a cheat meal – I usually have it Saturday or Sunday morning. Not a big breakfast fan? Well, allow yourself a cheat lunch on Friday with coworkers or on Saturday.

If dinner (and drinks) is your thing and you look forward to it all week – try to save the cheat meal until Sunday. Why? If you give in on Friday or Saturday, you are more than likely to think “What the hell” and eat bad the rest of the weekend once you’ve blown your diet. But, if you eat clean and healthy all weekend and tell yourself you can wait until Sunday – odds are you will consume less during the weekend and will be ready to get back on track Monday morning. If you give in and have a cheat meal during the week or during the day on the weekend – just get right back on track after. Instead of starving yourself the rest of the day or weekend – eat 5-6 “clean” meals after. Starving yourself will just slow your metabolism and cause you to overeat again. If you eat small clean meals (even if you aren’t super hungry) – your body will get back on track and start burning fat right away (think lean meats, dairy, grains, veggies and fruit). Also, remember a cheat meal does not include dessert : ) If it’s something sweet you are after – have a clean meal and then make the dessert your splurge.

Healthy Super Bowl Recipes: Cheese Pops + More!

 

 

cheesepopsThis year I decided to come up with a healthy twist on a party favorite: Fried Mozzarella Sticks. I love Babybel light cheeses (they only have 50 calories and 3g fat each!) and thought they would be great on a stick! You can make a bunch of these and bring to your superbowl party and serve warm or room temperature. I like to serve with a low-sugar marinara sauce or you can try a low-fat ranch or other dipping sauce.

BAKED CHEESE POPS

Ingredients: 

  • 2 packages Babybel Light Cheese (12 total rounds) with red outer wax removed
  • 1 large egg, beaten
  • 2 tbsp flour (you can use whole wheat too)
  • 4 tbsp breadcrumbs (plain or Italian)
  • 4 tbsp panko crumbs
  • olive oil cooking spray (I use Pam)
  • 12 skewers or cake-pop sticks

Directions:

  • First, you need to freeze the cheese in the freezer until cheese is hard.
  • Whisk the egg in one bowl and set aside. Put the flower in a second bowl and then in a third bowl mix the bread crumbs and panko.
  • Dip the frozen cheese rounds in flour first (shake off excess), then the egg, then the panko/crumb mixture last.
  • Repeat this process with the remaining cheese placing them on a tray with wax paper. Place cheese back into the freezer until ready to bake (this will prevent the cheese from melting too quickly in the oven!!).
  • When ready to bake preheat oven to 400° F. Line a baking sheet with aluminum foil and lightly spray with oil.
  • Place frozen cheese on baking sheet. Spray the tops of the cheese rounds with a little more oil and bake in the bottom third of your oven until crisp, about 4 to 5 minutes. Turn and bake an additional 4 – 5 minutes watching them closely so they don’t melt.
  • Let the cheese cool and then place your sticks in the bottom of each.

*Estimated Nutritional Value:
(per pop)
75 calories
3.5g fat
6.5g protein

Other Healthy Superbowl Party Options

Brazil-Nut-Hummus-300x300

Brazil Nut Hummus

Try this great recipe that’s featured on Hail Merry’s website. It goes great with veggies or lowfat pita chips!

 

 

 


Superbowl “Mocktails”

blog-cocktailsInstead of downing a ton of beer or sugary cocktails during the game – try one of these non-alcoholic “mocktails” instead. At first I was a litte skeptical, but then I watched this video with recipes on the Today Show and these drinks look really good! The best part is that you can still have the festive look and flavor but you will be saving a lot of calories,  not to mention the Monday morning hangover.


*Also, be sure to check out my tips and recipes from last year.

 

 

Losing Weight With Shakes and Smoothies

shakes2

This time of year many people are trying new diets, new workouts and new ways to lose weight. There are so many options out there but most of the popular diets include some sort of shake or smoothie. There are even some diets and nutrition plans that are almost all based around liquid meals. Do they work? Well, I’m here to give you some tips.

First of all – I’m not a huge fan of liquid diets (read why here), especially all liquid or mostly liquid diets where at least 75% of your daily calories come from liquids. Your body was designed to eat and chew….that’s why you have teeth! That chewing mechanism sends signals to your brain that you are eating fuel and that’s a good thing. Also, most people that incorporate smoothies and shakes into their diet end up doing more harm than good and they might as well be drinking high-calorie milkshakes.

The main benefit of smoothies and shakes is the convenience factor…especially if they are pre-made. It  is nice to not have to think about what you are making for your next meal or if it has too many calories or not enough protein. But, don’t get fooled into some of these pricey diet plans that make you rely 100% on their products. First of all, it’s a waste of money and second of all -  it doesn’t teach you how to eat correctly. You may lose some weight after a few weeks on the diet – but do you know why? Do you know what all the ingredients in the shakes are and what the proper “macros” or ratios of calories, fat and protein are? Odds are you don’t. Most of the diet companies don’t want you to know, that way you are dependent on them! Did you know you can make your own smoothies just as easy – it’s not rocket science! Plus, it will save you some money and you can customize how you like it and even make it healthier.  Keep it simple – your body doesn’t need all the extra vitamins and additives in order to lose weight! Did you know that there is only a certain amount of protein, vitamins and nutrients that your body can absorb each day? After that – your body just turns it into waste and you excrete it. A little extra protein in your diet can help you lose body fat and keep you fuller – but it doesn’t always help you lose weight. Most people get enough protein on their own without pricey shakes. How much do you need? Read here. 

What about smoothie vendors like Jamba Juice and Smoothie King? There is a Smoothie King by my house and I always see people coming out with these huge drinks and I know they think they are eating healthy. I don’t blame them – I blame Smoothie King for acting like they are a health food store. Sure, they do have some that are low-fat and have high amounts of protein – but they are loaded with fat and sugar! Did you know that their small Orange Ka-Bam smoothie has 117g of sugar? That’s the equivalent of drinking 3 cans of Coke! If you must do Smoothie King – go for their smallest size and check the nutrition sheet and get one that’s the lowest in calories, fat and sugar. Jamba Juice is a little better because they add less sugar. However, if you order one of their larger sizes –you’ll still get way more calories than you need. Instead get one of their smaller ones and try a “light” smoothie or one of the ones just made with real fruit. If the sugar is only coming from fruit – it’s not quite as bad, but sugar is sugar, especially if you are at risk for diabetes.

The bottom line: not all smoothies and shakes are created equal and you don’t need them in order to successfully lose weight. Make sure you are reading labels (ingredients, not just calories, etc) and if you are making your own, be sure to calculate all those extras you throw in. Each additional scoop of powder, milk, honey, or other ingredient can make your smoothie add up to one high-calorie sugar fest. Keep it simple. Do 1 scoop of whey or other protein (stick to around 100 calories, less than 4g fat, around 20g protein and little or no sugar), 1 serving of fruit and either nonfat milk or water. To make it thicker –use more ice, a half of banana for your fruit or about ¼ cup non-fat Greek yogurt. A small protein shake, fruit smoothie or green juice a day can be a healthy add-on to your normal diet. Just make sure that the rest of your daily meals are balanced and contain lean protein (meat, fish, soy, legumes, etc), veggies, fruits and whole grains. If you have any questions – please ask your doctor or find a registered dietician (R.D.) in your area. 

How To Choose The Best Sushi For a Lean Body

It’s Friday and many of you will be having sushi for one of your weekend meals. I eat sushi at restaurants a lot but also pick up some during the week at my local Whole Foods or Central Market that is already made because it’s healthy and convenient.  Sushi can be a great high-protein/lowfat meal if you make the right choices. But, there are so many options! Here is a a breakdown of what to order at restaurants and be sure to watch the clip below where  Lily Jang (CBS/KHOU) and I show you the best grocery store picks! …

Read More

How to Eat Healthy at Chain Restaurants

A couple of weeks ago I had to travel to Tyler, TX and was worried I wouldn’t be able to find anything healthy to eat! I ended up eating most of my meals at chain restaurants just because I wasn’t familiar with any of their local eateries and didn’t have much time to research. The only problem is that most chain restaurants are NOT healthy! Some do claim to have “healthy” menus or low-cal options – but even those are still high in calories, fat and sodium and are not the type of meals I normally eat. I’ve been trying to eat super healthy lately to get in shape for some video and photo shoots, so my diet basically consists of lean protein (fish, eggs, dairy, soy, Gardein, etc), veggies, some fruit and complex carbs. My diet is low in sugar (except for occasional dark chocolate) and low in fat.

So, when traveling to Tyler – I knew I would have to get creative. One of the first things I did was stop by Fuel Kitchen in Houston and pick up some of their protein muffins and waffles because they are part of my regular diet and I knew they would be easy to pack. I also packed some protein powder and a small cooler (see below for details). So, at my hotel- each day I filled up a small ziplock with ice so that I could bring my cooler with me and have my snacks ready. But, what about all my other meals? Well, read below for the chains that I visited and what I ordered.

Make sure you look at the restaurant’s nutrition info before you go! Many chains can print it out for you and bring it to your table if you ask! If you are lucky to live in a city that has nutrition content listed on the menu – make sure you use it! …

Read More

Choosing Sustainable Seafood – Why It’s Better For Everyone

I love seafood, it’s one of my main protein sources and I’m not alone….many people have increased their seafood consumption over the last few years. This is probably because more and more people are reducing their consumption of red meat and also because doctors, dietitians and the media keep telling us how healthy seafood is for us and that we need to increase our fish oil, omega 3’s and other vitamins and minerals found in fish. 

Remember that being a smart consumer – is healthier for you and the planet! 

But, next time you shop for fish or order it at your favorite restaurant – do some research first. Why? …

Read More

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