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Austin, TX, & South  Florida | zenfoodplan@gmail.com

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SWIMSUIT SOCIAL: SLIM PICKINGS FOR THE SUMMER SKINNY!

June 14, 2015

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.

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