I can’t sleep. I’m up looking around online and discovered a great little blog with a recipe for Vegan Creme Brulee! It looks really interesting and plus, the author AND her boyfriend gave good reviews….worth a try, no?

Diet and Nutrition Tips and Guidelines:

You’ve heard it before- DRINK WATER. I don’t like the stuff much myself but sure feel the effects when I haven’t had enough. I get headaches, lose my sex drive, fatigue easily, get irritable around my loved ones and have little or no focus. To make it more palatable I put in fresh lime or lemon and lots of ice- very refreshing! Some people love water and don’t find it hard to drink enough of; unfortunately I’m not one of them!

There are also those great little, individual sized portions of Crystal Light you can add to your water. (link) I really like the stuff personally; it jazzes up my water when I need a litle something else. I still prefer good on fashioned plain water when I exercise though. That’s just me- experiment and see what you like.

One day a week I get all (or most of) my produce. I come home and immediately cut up the veggies and put in Baggies (carrots, cucumbers, radish, cauliflower etc). I even wash and divide up lettuce and put it in Baggies too. Now I can make a salad SUPER QUICK anytime I want plus I have veggies to snack on when I’m feeling like a crunchy fix. It won’t take you very long and believe me, having it all there, washed, cut and ready to eat is so handy. One of my favourite salads is baby spinach leaves, dried cranberries, cherry tomatoes halved, and toasted almonds tossed in berry (your choice, look in the salad dressing aisle) vinaigrette (GET LIGHT OR CALORIE WISE!). It’s super simple but loaded with flavour and packed with good-for-you stuff.

** I ALWAYS KEEP DRIED FRUIT AND NUTS IN THE CUPBOARD. NOT ONLY ARE THEY GOOD SNACKS BUT CAN LIVEN UP SALADS QUICK**

** IF YOU EAT MEAT, KEEP CANS OF TUNA ON HAND FOR SALADS OR COOK AN EXTRA CHICKEN BREAST, SLICE AND SNACK ON FOR A QUICK PROTEIN FIX OR ADD TO A SALAD. **

I won’t tell you what you can and can’t eat, or that you should NEVER eat fast food again. This program isn’t about me telling you, step by step, how to get in better shape and love yourself. It’s about you making the right choices, using the information and tools I have given you. You’re an adult and I trust you will make whatever decision is right FOR YOU. If you want to have a meal at McDonalds, go ahead. Enjoy. But do it in MODERATION. And don’t feel guilty. Life is too short for guilt. Don’t let anyone else make you feel guilty and worse, don’t put it on yourself. That’s all I ask. And if you do feel crappy about it, go work it off! Do one hour of running to work of 600 calories, or one hour of brisk walking for around 450-500 calories. Indulge and then get those calories out by working up a sweat.

Don’t keep junk food in the house. It’s simple. If you have it around, you are going to eat it and unless you’re prepared to accept that or go out and run a few miles- just don’t keep it in the house. Make going out to get a treat an adventure, learn to love fruit (try a new one!) or find low calorie snacks you actually like. I’m addicted to cookies- so learning to have only 2 cookies at a time was hard but in the end I feel better about myself. I also know a few cafes around town that make their own cookies so I make it a point to walk there, sit down and enjoy ONE with a coffee or tea.

When I want a sweet fix- I make a Fruit Smoothie. You will find tons of frozen fruit at the grocery store, so stock up- keep it in the freezer and it will make icy cold smoothies super-fast. I add whatever fresh fruit I have on hand (always a banana) to the frozen, some juice or soy milk, blend it up for a sweet COLD fruity treat. That’s satisfying.

If you’re going to buy juice- READ THE LABEL! Is it full of sugars with huge long names you can’t pronounce? Or is it 100% juice? If you’re not sure, don’t buy it. Buy fresh fruit and drink water. 2 words to remember to stay away from: COCKTAIL AND BEVERAGE. If either of those words follow “juice” on a label, put it back and walk away.

Pay attention to what you’re putting on your food. Often these accompaniments and garnishes is where all the calories are packed. Because I eat a lot of salad, I keep low calorie dressings in my fridge. I can’t justify the extra oil and calories for the same taste. I buy good quality dressings where I know the taste hasn’t been compromised when some of the fat was removed! It’s ok to read labels and look at calories per serving. Just remember what a serving really is! (We often triple it and assume it’s 1 serving).

** DON’T STARVE YOURSELF. YOUR BODY NEEDS ENERGY AND IF YOU DON’T GIVE IT WHAT IT NEEDS, IT WILL START TO USE MUSCLE AND NOT FAT TO SATISFY THE HUNGER**

**Each fat gram contains 9 calories so by reading the total calories on a food and knowing the quantity of fat, you can estimate the % of fat, which should in no way exceed 30% of the food.**

Have you tried shopping at a Health Food Store lately? How about one of the big chains like Trader Joe’s or Whole Foods? These places ASTOUND ME EVERY TIME I GO IN and I am like a kid in a candy store. The choices! The choices!