Fitness – Jenna Jamieson, Author

Make the days count!

By Jenna Jamieson | May 27, 2016 | Comments 0 Comment

Summer is here and I want to make sure I get lots done rather than lounging too much. I started yesterday by making my “Summer To Do List” to keep myself accountable. I want to be sure I have some volunteering in my schedule as well as get some overdue projects completed!

I also don’t want to let myself sit in front of a screen for an extended period of time without moving, whether it be a tv screen or a computer screen. I have noticed that many parents have made plans to keep their children from having too much screen time this summer. Remember it is equally as important to follow the same rules, don’t just talk the talk, but walk the walk as well. Make sure you get up and move periodically – if you are watching your favorite show, game, or movie get up and move rather than sitting for two or three hours. Your body and brain needs the stimulation and movement. Plus, by making the days count that means you are also adding some fitness into your day! It makes you feel less stressed, less grouchy, and more energetic to get through the day. So keep a list or schedule that utilizes your time wisely so you aren’t spending too much time on social media, sitting around the house, or not getting your goals accomplished. If you aren’t sure what to omit from your schedule consider scanning newsfeeds less than the typical five, ten, fifteen, or more times a day.

Consider getting involved in your community, volunteer at some local events, and show your family the importance of giving back to others. If you love fitness, find a Relay for Life, American Heart Association, or other charity walk or run to participate in. If you love cooking, consider cooking or baking treats for your local police station. There are endless options and your kids can even help or tag along so they see the value in appreciating others.

Whatever you do, make sure you make your summer days count and work for you! If you do, you will feel much better at the end of each day. So, if you are like me, start that “Summer To Do List” so you can make each day count.

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

What will YOU do in 2016?

By Jenna Jamieson | January 7, 2016 | Comments 0 Comment

It is normal to set new goals and milestones at the beginning of the new year. You may want to lose weight, eat more fruits and veggies, go to church, save more money, write more on your blog (ME!) 😉 and so on. It can include anything you want to accomplish and do throughout the year. For me, one of my biggest goals is to publish a book I have been working on for almost two years. When it comes to health and well-being, there are many areas that you can focus on – social, emotional, environmental, spiritual, physical, and mental health.

Will you focus on your social health? This comprises your friends, family, and interactions with others. Will you sign up to be involved in new groups or events such as community development? Will you volunteer with local charity organizations? Will you be planning a wedding or other special event? Will you give selflessly to others through random acts of kindness? All of these things make you active in ensuring you have a happy, healthy, and successful social component within your life.

Will you focus on your emotional health? Do you handle stress and excitement appropriately? Do you balance the spectrum of all emotions in a healthy way? You may choose to work on emotional health by taking deep breaths when stressed, not “closeting” your feelings, listening to your heart and mind, and making decisions for yourself and how you feel rather than to please others.

Will you focus on your environmental health? This means that you foster a positive work and personal environment. Further, this includes preserving the water, air, and the land around you. Will you begin to recycle more this year? That includes less waste such as paper products including paper plates, napkins, and printing unnecessary documents. Will you reuse paper to prevent further waste in landfills? Will you reduce water bottle usage by using reusable plastic bottles to decrease landfill wastes? When you discuss land and air safety, this means you reduce harmful chemicals such as burning toxic wastes and disposing of chemicals in landfills.

Will you focus on your spiritual health? This requires that you “talk the talk and also walk the walk.” In other words, you have morals, values, and ethics that you follow to lead an honest life. Additionally, it means you encourage peace and harmonious relationships between yourself and others. You may mediate, read about your belief system, pray, or attend a religious organization.

Will you focus on your physical health? Will you exercise more this year? Will you join a gym or participate in group exercise classes? Are you training for a 5k, half marathon, or full marathon? This is probably one of my strengths when it comes to the six components of health. I regularly exercise, take walks, and go outside to be active. It helps me lower my stress level and makes me feel great. This is particularly important to reduce health diseases such as heart problems, obesity, diabetes, and other health concerns that can be created from being overweight.

Will you focus on your mental (aka intellectual) health? Will you improve your mood or attitude in 2016? Will you work to cope better with your stress, anxiety, depression, or self-confidence and self-image? Part of mental health is finding solutions to cope with your daily struggles. It may mean reaching out for help, recognizing that those around you care, or changing the demands of your life to reduce the mental stress you are facing.

It is very important to find a balance of the six components of health and well-being. Like me, you may find that you are strong in two to three of the six components. If that is the case, that’s fantastic! It means you can use 2016 as a way to focus on the ones that you are not as strong in. As for my book, it focuses on my mental/intellectual health, social health, and emotional health. Consider finding projects, activities, and events that will allow you to work on several components. For example, participating in group fitness classes will focus on your physical, social, and possibly spiritual and emotional well-being. Spiritual well-being through mediation or yoga, and emotional well-being to reduce stress. You can work to improve components that you struggle with to find a better balance to lead a healthier and happier 2016!

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

Holidays…family, friends, and FOOD!

By Jenna Jamieson | November 19, 2015 | Comments 0 Comment

This is the weight-gaining, cookie-eating, mouth-stuffing time of the year! It’s the time of the year when people eat cookies, cupcakes, chips, dips, and other sugary and salty foods. It’s the time of the year when diets seem to be filled with more junk food than fruits and veggies. It’s the time of the year when there are parties, potlucks, and events. And, it’s the time of the year when health educators and counselors know what to expect come January when New Year’s resolutions come around!

I am getting ready to cook my “gluten free” Thanksgiving this weekend so that I can actually enjoy it! Otherwise the day of Thanksgiving I get stuck with meat and potatoes without all the other lovely sides that fill the Thanksgiving table (but are often filled with gluten)!

As a way to cut back on fat and to reduce the calories in my gluten free dishes I will be making roasted brussels sprouts and corn with a couple of slices of bacon rather than a corn casserole or corn pudding which are filled with heavy cream, cream soups, and other fattening additives. This is a great way to reduce fat and calories while still having great flavor. The bacon will provide flavor along with chili powder, but since the two bacon slices will be divided among 6 people the amount consumed is very little.

My homemade mashed potatoes will feature part cauliflower. That may sound awful to some, but I promise you won’t taste the cauliflower and it will save a ton of calories! I will also use potatoes, but I will combine them with cauliflower to reduce the calories and add some veggies. I will use reduced sodium, reduced fat cream cheese or greek yogurt to add creaminess to the potatoes.

I will not have bread since I will be making cornbread stuffing. I made cornbread with reduced fat milk and will make the stuffing using reduced sodium chicken broth. To save calories, it is great to consider how many “bready” sides or carbohydrate sides you will serve with your Thanksgiving dinner. Consider having stuffing or bread, pie or cake, with more sides filled with veggies or fruits (i.e. brussel sprouts, corn, green beans, cranberries, mixed fruit, sweet potatoes – healthier than regular potatoes).

If your family does a green bean casserole each year consider roasted green beans, grilled green beans (these are delicious!), or pan seared green beans to cut back on the creamy soups, butter, and fried onions that are all high in calories.

Remember to fill your plates with more veggies than “bready” items and when you go back for seconds fill up on the veggie sides rather than more stuffing, bread, pie, and other high calorie dishes. Oh, and take a quick walk before or after dinner so your food doesn’t sit in your stomach all day or all night. You will thank yourself later when your food has a chance to digest rather than sit and make you feel miserable all night! 🙂

Happy eating, enjoy spending time with your friends and family, and have fun making new memories that you will remember forever!

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

There’s an {exercise} app for that!

By Jenna Jamieson | October 16, 2015 | Comments 0 Comment

Each weekend my boyfriend and I go on some type of walk, jog, hike, or outdoor workout to get some steps in. At first, it started as taking the dog for a walk, but it quickly turned into a weekend routine. Now we go nearly every weekend. Our weekend walk or jog has evolved over time. We both have phone apps that track our steps which caused us to begin to pay attention to how many steps and how much distance we were covering for fun. It has now turned into a friendly competition whereby my boyfriend and I ask each other several times along the walk how many steps the other has done. Why you ask? We now compete against each other to see who has more steps. I usually win! 🙂 That’s mostly because I take smaller steps. Not intentionally though, I have shorter legs! He usually covers more distance then me, but who’s counting? We both are to see who can claim “winning” the exercise race. Of course, there is nothing to win other than saying you win distance or you win most number of steps.

So why am I telling you this story? Because using a pedometer or some type of fitness app that makes you accountable for what you are accomplishing each day is a great way to ensure you are moving your body and getting exercise. This is a great alternative to Fitbits and other fitness tools or devices that people often use for a short period because phones are always with us. Lastly, I would encourage you to put together a work team or social team that can help motivate you. I am positive my boyfriend and I would not get as much exercise during the weekend if it weren’t for the competition we have created with each other. It goes as far as when I get up or he gets up to do something we take our phones not to use them, but because we want to make sure the phone is registering every last step that might put us ahead of the other! While we exercise regularly during the week, it is important to also get some exercise throughout the weekend!

Another reason phone apps are great is because you can use them anywhere and anytime so there’s no excuse for no workout! You can do a quick workout in a hotel room if you are traveling for work or traveling for fun. You can grab your phone and download an app that has fitness and nutrition inspiration, has workouts that target specific areas of your body, or you can find an app that has group exercise routines that you can follow.

Now it’s time to go to your app store on your phone to find an app that will help you achieve your fitness, nutrition, and health goals! 🙂

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

Will that be a Mini, Skinny, or Fun Size?

By Jenna Jamieson | October 8, 2015 | Comments 0 Comment

Mini, skinny, and fun size portions are the new fad. It’s the newest, coolest, and hippest thing on the block these days. These are the foods and drinks that make you think and feel like you are saving calories, but in reality you most likely are not. The problem with these so-called “healthy” products is that they often lead to overconsumption. Instead of having one skinny martini or skinny bellini when eating out at a restaurant you give yourself permission to drink two since it is the skinny version. Drinking two “skinny” drinks while smaller usually results in more calories than if you consumed one normal size of a regular drink. Other fun size portions are seen at Starbucks when they introduced their mini frappe this summer, mini McFlurries from McDonald’s, and mini Frosties from Wendy’s.

I am guilty of eating these on rare occasions so don’t feel bad if you do, too! I was eating some candy minis last night after dinner because this is the time of year for “minis” and “fun size” candy. Halloween brings out these “trick or treat” portion sizes, but they can pose a problem for those of us that love these little portions and grab for the candy bowl throughout the entire month of October and November. These “mini” and “fun size” candy packets and bars seem to be an excuse for many of us to eat more. They are small and easy to pop in your mouth and they taste so delicious that you keep going back for more, all while reminding yourself that these are small portion sizes so you can justify eating more. Am I sounding familiar to any of you?

Treats and other Halloween goodies also tend to be consumed more frequently during the month of October from brownies to graveyard cakes, cookies, cupcakes, and more. All deliciously yummy treats that aren’t always the best choice. Many people use “alternatives” in these desserts to make them “more healthy” such as applesauce, black beans, quinoa, etc. This actually leads to overconsumption because people have the mindset that they are eating “healthy” desserts and therefore eat more of them. In reality, people that consume these “healthier” desserts, fun size or mini candy bars, and skinny drinks actually end up consuming more calories than people who eat desserts that have not been altered to be more “healthy”. For drinks such as frappes, McFlurries, and Frosties you may not consume more than one, but buy them more often throughout the week causing increased calories or you may use that smaller portion size to rationalize eating more later in the day.

Even as a health, nutrition, and exercise fanatic I can be guilty of this at times! I once made brownies using applesauce to cut down on the oil and they didn’t cut it. They seemed mediocre and boring so now I have been making normal brownies since. They taste better and it is easier to watch my portion size than to justify eating extra brownies because they seem more healthy.

The point is that if you are trying to eat healthy by making “healthy” brownies or desserts, consuming mini, skinny, and fun size portions you probably aren’t doing yourself any favors. It is actually better to watch what you eat and consume normal sizes rather than eating these smaller portions that tend to cause overconsumption. That overconsumption leads to more calories and more fat than you might realize so next time you want brownies or something sweet, stick to the real thing instead. Everything in moderation is a better motto than skinny, mini, and fun size!

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

Lunches: Soups, Salads, Sandwiches & More!

By Jenna Jamieson | June 25, 2015 | Comments 0 Comment

It’s the summer months and soups, salads, and sandwiches seem to be go-to lunch choices for many people. These can be relatively healthy items if you make sure you are diligent in how you make them or how you order them at your favorite restaurant (mine is McAlister’s:-) ).

During the week, I usually bring salads, lettuce wraps, or sandwiches to work. One thing that I consistently have heard time and time again is that salads are not filling, they seem boring, and it tends to lead to snacking later because the person still feels hungry. My best advice is to make salads frequently enough to where your body gets used to light, healthy lunches. Further, load salads up with a variety of vegetables and fruits, nuts, craisins, deli meat, and other great add-ins. I like to make a variety of different hearty salads throughout the week. The key is to make different salads each day so you don’t get bored with them. For example, I make chef salads, Olive Garden type salads, garden salads, Cobb salads, etc. that have different add-ins and different dressings. Just be careful putting too many add-ins in your salads such as cheese, croutons, dressings, or lots of bacon because these quickly add to the calories and can make a healthy one not so healthy!

For sandwiches, I typically use lettuce as my “bread” to make lettuce wraps. These are easy, delicious, and save calories. You can use different varieties of lunch meat and cheese to change things up such as turkey, ham, salami, roast beef, and provolone, mozzarella, colby jack, etc. I typically enjoy the ultra thin cheese slices, but that’s up to you. If I do make a sandwich using bread, I try to do a 1/2 sandwich and a 1/2 salad to keep it healthy. Again, your choices are endless to what you like so you can change it up easily. Just remember that condiments and sauces typically add a lot of extra calories to your lunch! I try to stick to one condiment on my sandwiches such as mustard or light mayo (I also really like dijonnaise).

If you aren’t a “make and take” type lunch person because you can’t get yourself to make it the night before or can’t get yourself up early enough in the morning to make it, consider places that have great soup, salad, and sandwich combinations. I suggest that you always get a salad with your meal and then choose a soup or a sandwich. The greens are great for you and the sandwich or soup can be your less healthy choice. Remember that cream-based soups tend to be higher in calories just like bread for sandwiches. Also, be sure to ask for dressing on the side so you can control how much you put on. I am a huge fan of McAlister’s Deli because they accommodate my food allergy. Plus, they serve a great variety of salads and sandwiches that allow me to change things up, which I enjoy during the summer months. One thing about McAlister’s is that it seems very healthy, but the calories add up quickly if you don’t pay attention to what you are ordering. They have a list of spud, soup, salad, and sandwich combinations on their website that are under 600 calories. Check it out if you are curious on how many calories your typical go-to meal is!

Lastly, with your lunches and during summer in general, many people enjoy iced lemonade and iced tea, but remember these popular summer drinks add on the calories and are usually high in sugar. You may think having a healthy meal will allow for the extra add on calories for your summer drinks, but be aware of what you are consuming. Remember that your best option is to estimate your calories as best as you can so you aren’t mistakenly eating a “healthy” soup, salad, or sandwich combo that is actually as much as two meals combined. Sometimes eating your sandwich at lunch and then taking your salad for later in the afternoon or vice versa is a great option. Consider reading Find what works for YOU! and All about eating! for other great tips on eating such as full versus stuffed, eating small meals, and pacing yourself when you eat.

Happy healthy lunching (and eating)! 🙂

~jj

You’ll only regret the workouts you don’t do!

By Jenna Jamieson | June 1, 2015 | Comments 0 Comment

We all have days when we feel unmotivated, don’t want to workout, feel lazy, want to take a nap, or just want to do other things, but on those days it is important to still do some type of workout, whether it be a short one or long one, cardio or yoga, or a quick run. Sometimes thinking about my favorite person who inspires me such as an athlete is enough to motivate me! If you are having one of those days, think twice before you skip your workout and remember all the positives of a great workout, including the reasons below!

100 Reasons to Exercise Now (Courtesy of Pinterest)

Because it makes you feel confident
Because it helps you get stronger
Because exercise helps combat depression
Because you’ll feel proud of yourself
Because you have goals you want to reach
Because you’ll feel bad if you don’t
Because you want to move forward, not backward
Because it burns more calories than not working out
Because it improves your heart health
Because you want a great butt
Because it prevents diabetes
Because you want to be a good example to your kids
Because you want to feel good in your clothes
Because it reduces your risk of cancer
Because your body was made to move
Because you want to be an athlete
Because you want to look better
Because it lifts your mood
Because you want to stand taller
Because it reduces back pain
Because it feels good
Because it makes you feel accomplished
Because you spend most of your day on your butt
Because swimsuit season is always coming
Because strong is the new skinny
Because dieting only works so much
Because it strengthens your bones, too
Because it helps you lose weight
Because it allows you to eat more food
Because it’s the best way to spend “me” time
Because it helps you de-stress
Because it’s cheaper than therapy
Because you want a strong core
Because you want to take care for yourself
Because you take pride in your body
Because it strengthens your legs
Because it helps your clothes fit better
Because you want to push yourself
Because you are capable of more than you ever imagined
Because moving your body feels good
Because it keeps your mind sharp
Because it helps you beat belly bloat
Because it helps you sleep better at night
Because it gives you energy
Because you want to stay healthy as you age
Because you want to look younger
Because you want toned arms
Because it improves your balance
Because it burns off last night’s dessert
Because it boosts your immune system
Because sweat is sexy
Because you want to live longer
Because you want to get better at your game
Because you want to catch someone’s eye
Because exercisers earn more money
Because you’re more likely to eat better when you exercise
Because you want to shave time off your running pace
Because you want to breathe easier
Because you want to see the scale drop
Because exercise improves your sex life
Because you are worth it
Because being fit makes everything in life better
Because you promised yourself that you would
Because you deserve a better life
Because it’ll help you drink more water
Because you want to do real push-ups
Because it reduces your health care costs
Because you’ll miss fewer days of work
Because you want to create a new future for yourself
Because it’ll help you like what you see in the mirror
Because it makes clothing shopping more fun
Because you want to look and feel incredible
Because exercising can be fun
Because it’ll give your skin a glow
Because it’s a good way to spend time with your friends
Because it’ll help you prevent the middle-age spread
Because it reduces your blood pressure
Because you don’t want to let yourself go
Because you don’t want to squeeze into an airplane or rollercoaster seat
Because it strengthens your spirit
Because it’s a cheap way to entertain yourself
Because you’ll be able to reward yourself
Because you need a reason to wear those new workout clothes
Because you’re tired of being tired
Because not working out is not going to get you very far
Because it’s a great way to spend time outside
Because you made a commitment to yourself
Because you’re tired of starting over
Because there will always be another wedding, vacation or reunion
Because you’re not a quitter
Because it improves your cholesterol
Because it boosts your metabolism
Because it prevents age-related muscle loss
Because if you can do this, you can do anything
Because a fit body is a healthy body
Because it beats sitting on the couch
Because everyone has at least 10 minutes to spare
Because you want to be stronger than your excuses
Because not working out isn’t working out for you
Because the only workout you ever regret is the one you skip

Now, GO WORKOUT! You will feel much better once you do!

~jj

Workout + Brainstorming…

By Jenna Jamieson | May 21, 2015 | Comments 0 Comment

I have been preparing multiple activities and sessions for the upcoming school year to teach business classes to high school students. It is an exciting new program that will be launching in August, and while business and health don’t necessarily seem like they go together let me explain what I mean. I have found that I often do some of my best brainstorming about activities, innovative thinking, creative projects, and life lessons to incorporate into the classroom during my workout. Two areas that don’t seem to fit together –business and health–yet I am able to pull them together in such a way that I get inspiration from an unlikely place! That is why some days my workout actually becomes a brainstorming session!

So much of the time things are very structured, such as when we should do things and how they should be done, but often times life, health, business, etc is unpredictable and may change over time. (Not that structure is a bad thing, but sometimes you have to move with the pace or flow and adapt based on the scenario. You may gain knowledge and inspiration based on those changes.) In other words, sometimes sitting down each day after school to make lesson plans, working on lesson plans at home, or continuously using the same materials doesn’t always work or fit the situation. Instead you may have to use a different approach, such as employing your surroundings to get inspiration throughout the day from things, places, and people, that at times, don’t even seem to connect with the classroom. The same can be said about working out. You have to look to different people, places, and things for inspiration and motivation to keep you going. You have to be willing to vary your workouts, adapt to change (i.e. workout at a hotel, workout in between meetings due to business travel, etc), and find ways to gain meaning from your workout (brainstorming, critical thinking, etc). Pulling experiences from the day and brainstorming might be ways to capture new workout methods or may take your mind off the task at hand. You might pull your inspiration from customer service, clinical trails, pilot projects, research analysis, computer development and technology, accounting, and so on. The list is endless. Some or all of those experiences may be the topic of your brainstorming ideas during your workout or could provide ideas for new ways to workout.

With that, I say happy brainstorming during your workout! It will provide inspiration, motivation, and ideas that may improve all facets of your life!

~jj

Health notes to myself!

By Jenna Jamieson | May 12, 2015 | Comments 0 Comment

Today’s inspiration is something that I love to do so I do it often on post-it notes, calendars, and “to-do” lists. It seems kind of simple and probably somewhat silly to some, but it works for me and maybe it will work for you, too! I often write myself small health notes, reminders, and encouraging words to increase my motivation level, remind myself why it is important to exercise and eat healthy, and small things I can do to further improve my health.

Many of us have calendars at home and work, cellphones, notebooks for work and school, or other planners and organizers that we frequently use. I often have “to-do” lists (which the blog always seems to be on 😉 ) as well as grocery lists, calendars, etc where I write down health notes to myself. For example, I might write “Decrease sodium intake by eating less salty foods such as chips and cheese” or “Reduce eating sugary cereals in the morning and eat a brown grain cereal with fruits and raisins” to remind me of better and healthier choices I can make to improve my overall health. Further, I might write “Exercising and eating right help reduce heart disease” so that I recall why it is I exercise and strive to eat healthy each day. Lastly, on days when I feel tired, overwhelmed, or lack motivation to exercise, I might write myself a note that says “Keep going and relieve your stress with a great workout” so I know what I can do to rejuvenate and refresh myself at the end of the day.

These simple reminders can be posted at your desk, on your calendar, or like me on my “to-do” lists or grocery lists so that they are a reminder to make healthy choices. My suggestion (because it works well for me) is to place notes on things or in areas that you frequently look at, open, or see throughout the day so that it is a constant reminder to you. You can get creative and have fun with it by writing exercises to do such as “Run up and down the office stairs 3 times” or any other exercise that might help you achieve your health and fitness goals. The point of this is to have fun with your health, make your choices stick with you by recalling what you write down, and using notes to reiterate the importance of making healthy choices. After all, constant reiteration, reminders, and continual practice help ensure that you maintain a healthy and balanced lifestyle over time.

Happy writing (health notes) to yourself! It may seem silly or too easy, but give it a shot because it might just help!

~jj

Food cheat? Only in moderation!

By Jenna Jamieson | April 7, 2015 | Comments 0 Comment

Sorry for the short hiatus! I have no excuse…I wasn’t on vacation, I really wasn’t any busier than normal, and I actually have a lot of health inspiration so there is no reason for why I haven’t posted lately. 🙁 I hear people say all the time this is my cheat day, so I can eat whatever I want today, but for today only. Other times I hear people say it’s the weekend so I can eat what I want because I workout five days a week. I also frequently hear people say they have cheat meals where they can eat whatever they want. I think one important thing to remember is that while allowing yourself to enjoy all food groups and pleasures in life is great, it is still equally as important to exercise the idea of moderation AND considering the calories you are putting in your mouth. With that being said, rather than having a cheat weekend, cheat day, or cheat meal, consider having a partial cheat meal whereby you eat a dessert after dinner or you eat fish for dinner, but still have fries as a side or you have scrambled eggs with mushrooms and spinach and a few slices of bacon as a side.

It is important to recognize that moderation needs to be considered when it comes to health, wellness, nutrition, and exercising. My advice to people who want to enjoy some of the food luxuries in life, but still stay on a well-balanced diet is to consider eating cheat snacks or partial cheat meals. I recently had a salad for dinner with no meat and then decided after dinner I still wanted something else and preferably something sweet. I had a small cupcake after my salad and really found that it made more sense to have a salad and a small cupcake rather than a large unhealthy dinner followed by a large dessert. My salad was filled with lots of veggies and greens that were great for me and then the cupcake was just a hint of cheating that satisfied my sweet tooth. The best bet? Choose not to have a large piece of fried chicken, mashed potatoes and gravy, and cornbread followed by a large piece of chocolate cake or have an all you can eat buffet followed by dessert. This is an overabundance of calories that ruin an entire day (or even week) for a person because of the large amount of calories that are being consumed in just one meal. Instead choose to pair the healthy with a small indulgence or treat that can accent the meal or be a small token of what you are craving rather than eating a large unhealthy meal and dessert.

That’s a wrap! Go enjoy a great salad and a cupcake or your dessert of choice (just don’t go overboard with a large dessert such as a carrot cake, or a brownie sundae with chocolate and caramel sauce and whipped cream. Enjoy your small cheats in moderation because I promise that you will feel better when you’re done, enjoy less calories, and won’t feel sick from over consumption!

~jj