Have you cooked like this before? (so easy)

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Getting healthy meals on the table each night is one of the biggest challenges that my clients are faced with – maybe it’s a challenge for you too – so I was really excited to come across this amazingly simple cooking technique that dramatically reduces the fat and carb count of your favorite recipes!

I’m referring to the foolproof technique of baking in parchment paper packets, also called “en papillote.” Meat, veggies and flavors are wrapped together in parchment paper and then baked in the oven. Steam is trapped inside of the parchment packet to magically produce very moist and tender meals.

Here are the top 4 things to love about cooking en papillote:

It’s SUPER healthy!

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There’s no need to add fat or oils to your en papillote dinner, since steam is used to do the cooking. Reducing the added fats is a great way to lighten the calorie count, helping you to lose fat and lean out quicker! It’s also quite easy to create a complete en papillote meal without the grains, added starches, or calorie-filled sauces that your favorite take-out meal contains. Keeping it light and tight!

It’s REALLY easy and quick!

Cooking en papillote is really simple enough for a child to make. All you do is wrap the ingredients up in parchment paper and place it in the oven. The whole process is incredibly quick and painless!

The variations are ENDLESS!

There’s no limit to the combinations of ingredients and flavors that you could create while cooking en papillote. As you’ll discover below, designing an en papillote meal is as simple as picking your favorite protein, veggies and flavors. You’ll have fun coming up with new flavor combinations to try!

The clean up is FAST!

You know those days when you really don’t want to do dishes, and so you use paper plates for dinner? Cooking en papilote is the culinary equivalent to eating on paper plates. Since each portion is individually baked in parchment paper, the pan doesn’t even get dirty. Once you’re done enjoying your meal simply crumble up the parchment paper and throw it away!

Alright, now you understand why I’m so jazzed about cooking en papillote, and you probably want to give it a try. I’ve given you an exact recipe for Dijon Chicken with Sweet Potato and Green Beans to try below, and I’d also like to give you the simple 5-Step process for designing and cooking your own, unique en papillote dinners.

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Step One: Choose Protein

Chicken is an obvious choice for cooking this way, since the steam injects so much moisture into the meat. When cooking chicken, always pound out the chicken, for a thinner breast and quicker cook time, or use thin fillet chicken. Chicken cook time is 30 minutes.

Shrimp is also a fantastic protein choice to be cooked en papillote. It gets plump and juicy and absorbs much of the flavor that you choose to combine it with. Shrimp cook time is 15 minutes.

A fillet of fish – either salmon or white fish – is another wonderful light choice for protein cooked en papillote. This is a great way to get some natural fish oils in your diet. Fish cook time is 20-25 minutes, depending on how thick the cut is.

It’s entirely possible to cook a really satisfying vegetarian meal en papillote. For protein you could use canned beans or tofu. Vegetarian cook time is 15 minutes.

Step Two: Choose Veggies

The sky is the limit when it comes to selecting veggies to be cooked en papillote. You could probably cook any veggie this way. Sweet potato, green beans, zucchini, butternut squash, broccoli, canned beans, mushrooms, cabbage, bell peppers, onions, cauliflower, kale, collards or spinach are all wonderful options.

Be aware of the size that you cut your veggies, as it needs to be able to finish cooking in the same time that the protein cooks. Thicker veggies like sweet potato, bell peppers or cauliflower need to be cut small in order to cook all the way through.

It’s possible to get creative with your veggie prep by shredded it like rice or running it through a spiral slicer to create veggie noodles!

Step Three: Choose Flavors

This is the fun step, adding the flavors and sauces that you love most. Think of the flavors of your favorite dinner recipes like BBQ sauce, teriyaki or Dijon, and combine one of these with a variety of fresh herbs and spices.

It’s important that your ingredients include enough moisture to create steam. Some veggies naturally contain enough moisture (like zucchini or butternut squash) while others (like sweet potato or green beans) will not contribute liquid to the packet. If you’re working with drier ingredients then make sure to add plenty of sauce or a tablespoon or so of liquid to each packet. You could drizzle a little chicken broth or a bit of wine.

Step Four: Wrap It

Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the veggie mixture in the center of the top half of each parchment. Generously season with salt and pepper. Top with the protein and flavors.

Fold the bottom half of the parchment paper over the protein and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.

Step Five: Bake It

Preheat your oven to 400 degrees F and calculate the bake time based on your protein choice above. There’s no way to check if your meat is finished cooking, since it’s wrapped up, so it’s better to cook it a little longer than not long enough. Serve the packets on plates, tearing them open just before serving.

I hope that you enjoy this healthy and fit cooking method and that you give it a try the next time that you plan to make dinner at home. Consistently eating light meals like this is the way to lose fat, build muscle, increase your energy and to feel awesome all around!

Enjoy,

Brian

4 Must Haves In Every Meal

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This may be the most important message of the year regarding your eating plan for 2017.

If you use these 4 strategies with every meal, I guarantee you’ll have an amazing physical transformation this year…

1) Pay attention to the cooking method

Image result for cooking methodThe way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

  • Fried and battered
  • Processed and packaged
  • Doused with cream sauce
  • Sauteed

Choose foods that are prepared like this:

  • Grilled
  • Baked
  • Broiled
  • Steamed

2) Your meal should be mostly protein

Image result for proteinThe bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

  • Fish
  • Chicken
  • Turkey
  • Egg
  • Lean red meat
  • Beans

3) Include lots of fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

  • Salad
  • Seasonal vegetables
  • Fruit
  • Legumes

4) Lay off the starches

Image result for no starchesHere’s where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

  • Potatoes
  • Pasta
  • Rice and cereal
  • Bread and crackers

For faster results, pair your clean eating with a challenging exercise routine.

If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

Yours In Health,

Brian

The Simple Habit That Changed EVERYTHING

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Sandy started her fat loss journey with 56 pounds to lose, though when you see her now you’d never believe that she was once overweight. Today the lean and attractive mother of two walks confidently with a spring in her step and a smile on her face.

Given her amazing transformation, it’s easy to see why she’s so confident and happy.

But back when Sandy first came to me, she was fed up and constantly stressing about her weight. She was sick and tired of feeling unattractive, embarrassed and discouraged. None of the diets or exercise plans that she tried ever worked.

Sandy felt hopeless about ever regaining the attractive body that she once had.

As I got to know Sandy, she told me about the way her body changed after her pregnancies, how the weight continued to add up over the course of a few years, and how each pound rendered her more frustrated and hopeless.

We came up with a simple plan, the first step towards regaining a body that she felt excited about again.

The simple habit that started it all…

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Aristotle taught us that, “You are what you repeatedly do. Excellence then, is not an act, but a habit.”His words aptly apply to fitness.

For Sandy, dropping 56 pounds was not the result of an act, but of a habit.

The simple habit that she adopted was to place her gym clothes on her nightstand before going to sleep each night.

That’s. It.

Every morning the first thing that she would see was the tidy stack of clean gym clothes. So her first act of the day was to put them on.

Naturally, now that her gym clothes were on, Sandy would then go directly to her workout. By starting her day in such a positive, fitness-oriented way, Sandy was then able to continue making healthy choices throughout the day, ending it by putting the next day’s gym clothes on her nightstand before bed.

Did she have any hiccups along the way? Certainly. There were days that would start out great, but then she’d get off track sometime after lunch. Discouraging as the occasional setback was, she kept on putting her gym clothes out each night.

By starting her day out with such a positive fitness experience, Sandy was able to make a habit out of fitness. As a result she lost 56 pounds and regained her confidence and sunny disposition.

What about you? What habit could you adopt that would keep you on track with your fitness goal?

It shouldn’t be complicated.

Maybe you will start putting your gym clothes out each night, like Sandy. Maybe you will make the recipe below for Slow Cooker Pulled Chicken each week to pack with some veggies in mini meals to eat throughout your day.

Pick one simple, fitness habit and add it to your daily routine.

Yours In Health,

Brian

3 Best Diet Secrets

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Want to drop a size or two this month? It’s more possible than you think!

Incorporate the following diet secrets into your daily routine to naturally boost your metabolism, automatically lower your daily consumption of calories and keep your motivation going strong so that you drop excess fat quicker than ever before.

Diet Secret #1: Weigh In Daily

Image result for weigh in dailyTacking your weight on a daily basis is a really simple way to drop pounds.

A recent Duke study showed that participants who weighed themselves daily lost substantially more weight than participants who weighed themselves five times per week or less.

The act of getting on the scale and seeing your weight helps to understand how certain behaviors translate into weight gained or lost. If you ate a salty, carb-filled meal for dinner then you’ll visibly see the number go up when you step onto the scale the next morning. This will likely prevent you from repeating the weight-promoting behavior again and will keep your motivation on track.

Diet Secret #2: Switch to Green Tea 

Image result for green teaDrop pounds by simply switching from soda to unsweetened green tea.

The average soda drinker ends up consuming over 65,000 extra calories from their beverage of choice each year, calories that quickly add up to pounds gained. Even if your soda of choice is diet, this simple swap will result in pounds lost.

While diet soda doesn’t contain calories, there is evidence that the chemical compounds found in diet soda spike your hunger hormones, causing you to overeat. Unsweetened green tea, on the other hand, is calorie free and contains catechins that have been shown to help increase metabolism.

Diet Secret #3: Go Gluten Free 

Image result for gluten freeYou don’t have to be allergic to gluten to benefit from a gluten free diet.

A Columbia University study reported that gluten triggers fattening biochemical changes, due in part to genetically altered wheat. These fattening biochemical changes are in addition to the high calorie counts of most gluten-containing foods, which means that avoiding gluten will help you drop weight twice as fast.

Rather than jumping from gluten-filled grain products to gluten-free grain products, do your best to trim even the gluten-free grains from your diet. This can be achieved by swapping out tortillas for large lettuce leaves and traditional noodles for noodles made from vegetables.

Don’t forget to exercise: the quickest way to reshape your body is with a combination of exercise and smart eating. Please feel free to call or email me to get started on your body transformation. That’s what I’m here for!

Yours In Health,

Brian

How To Crush Those Last 10 Pounds!

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Got a frustrating few pounds left?

You’ve been on point with your fitness, getting in your workouts and eating cleaner than ever before. Initially the weight fell off, and it motivated you to keep it up.

But now your results have stopped.

You’re still doing all that hard work, but it’s no longer showing in pounds lost, inches shed and compliments gained.

What gives? That’s seriously frustrating.

The good news is that reaching a plateau with your results is natural and normal. It happens to everyone. And there is a solution…

Here are my 3 Foolproof Steps to Crush The Last 10 LBS (BTW these steps also work when applied to the first few pounds!)

Foolproof Step #1: Eliminate The Sugar

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Yeah, yeah, I know you’re eating cleaner than you’ve ever eaten before, and that you’ve eliminated the junk food that you used to enjoy. But don’t tell me that you’ve taken all of the sugar out of your diet.

When it comes to crushing those last few pounds you must become ruthless with eliminating sugar from your diet. Yes, even wholesome sugars found in fruits and nutrient sweeteners. These “healthy” sugars are working against you.

If it has sugar grams then start avoiding it.

Turn to the natural, sugar-free sweetness of stevia when your sweet tooth really needs a pick-me-up, rather than to fruit, honey or other wholesome sweeteners.

There’s even stevia-sweetened chocolate on the market that you could enjoy! Or make your own sugar-free chocolate at home by melting down unsweetened chocolate and adding in liquid stevia to taste.

Foolproof Step #2: Eat Small Frequent Meals

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Dividing your daily calories between small mini-meals throughout the day is a tried-and-true way to reboot your fitness results. Aim to eat every 2.5 to 3 hours, keeping the portions small and filled with protein and fiber.

Veggies and meat should make up the bulk of your small meals. Keep portion size in check and avoid adding in starches or sugars.

Use the Easy Skillet Veggies recipe below for tender veggies to use in your small meals. Just add some protein and be sure to pack it ahead of time to eat on-the-go whenever 2.5 hours has passed.

You may be surprised how quickly this technique revs up your metabolism, turning you into a calorie-burning machine!

Foolproof Step #3: Increase Workout Intensity

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It’s great that you’re exercising regularly, but how hard are you really pushing yourself? Could you lift heavier? Could you go longer? Could you move quicker?

As soon as your workout routine falls into a rut, you can be sure that your results will do the same.

To avoid this frustrating hamster wheel of boring-workouts-no-results, look at each and every workout as a personal challenge to outdo what you did yesterday. Reach for the weights that are going to be a bit of a struggle, instead of the ones that you could do in your sleep.

You might as well get the most out of your time in the gym, and pushing yourself will do just that.

There you have it, 3 Foolproof Steps to Crush Those Last 10 LBS! Implement these into your routine for 30 days and watch how quickly the weight falls off.

You can do this!

Yours In Health,

Brian

15 Reasons To Exercise

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It’s normal to have days where you just don’t feel like exercising.

You feel too busy, too stressed and quite simply too tired.

And you forget about all the amazing benefits that a consistent and challenging exercise routine gives you. I’m here to remind you.

Here’s a list of 15 of the top reasons to exercise. Pull out this list and read it when you’re having one of those days.

Image result for 15 reasons1. To Be Happier
Exercise has been shown to stimulate brain chemicals that induce relaxation and happiness. When you’re having a bad day, lace up your shoes for an invigorating workout and feel happier.

2. To Reduce Disease
Exercise has been proven to reduce the risk of pretty much every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, one of the most widely growing diseases of our time.

3. To Look Amazing
Exercise firms your muscles, improves your posture and even makes your skin glow. Looking amazing is a wonderful result of regular exercise. It’s very rewarding when the people in your life start to notice your transformation.

4. To Reach Your Goal Weight
Exercise burns fat and helps you keep it off. If you want to have a leaner, healthier body, exercise is your answer.

Image result for goal weight5. To Be Energized
Remember that feeling you experience after a great workout? You’re body is buzzing with energy, you’re less easily irritated and feel more peaceful.

6. To Get Better Sleep
Exercise boosts energy levels during the day, but also wears you out. Recovering from a challenging workout will help you relax and reach a deeper level of sleep.

7. To Slow Aging
Regular exercise is one of the most effective ways to slow aging. When you age your body loses muscle and bone, and the loss of both are drastically reduced with regular exercise. You’ll also enjoy a reduction in inflammation.

Image result for lessen back pain8. To Lessen Back Pain
In most cases, the most effective thing that you can do for back pain is to move and strengthen those muscles. Always consult your physician or physical therapist for guidance if you have an injury.

9. To Reduce Depression
Studies have shown that exercise is able to reduce depression – sometimes even as effectively as medication. Even if you don’t feel like getting up off the couch to sweat through a workout, remember that you’ll feel happier and more alive once you’ve done it.

10. To Feel Fewer Aches and Pains
When you strengthen the muscles around your damaged joints you’re able to reduce joint pain and overall aches. Remember to always consult your physician before starting an exercise program, especially if you have chronic joint pain.

11. To Improve Memory
Exercise has been proven to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher was quoted calling exercise “Miracle-Gro for the brain.”

Image result for happy woman12. To Enjoy Your Life
Whatever it is that you love in life – your kids, travel, sports, fashion – it is all more enjoyable when you experience it in a fit and healthy body. Find the motivation to exercise so that you’re able to enjoy all the great things in your life.

13. To Have Fewer Sick Days
Studies have shown that people who exercise regularly are 50% less likely to call in sick to work. With a regular exercise program you’ll experience a reduced number of colds and upper respiratory infections.

14. To Burn Calories at Rest
Building your muscles through exercise means that you’ll be burning extra calories even while at rest. You’ll be able to eat more and maintain your ideal weight with ease.

15. To Be Confident
When you are fit, feel healthy and have energy, the natural result is great confidence. There’s no better confidence booster than sticking with a regular exercise program. The results are more than worth your efforts.

Regular exercise gives you so many amazing benefits, as you’ve been reminded from the above list.

Yours In Health,

Brian

5 Ways To Stay In Shape

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Most people think way too much about how to lose the weight. Maybe you do this too. You spend hours gathering information about the latest trends and the quickest way to get in shape, and then become completely overwhelmed by all that you learn.

There are thousands of ways to exercise and eat healthy, so it’s easy to feel overwhelmed by it all, and end up doing nothing. The good news is that all effective fitness programs contain the same core elements, which I outlined for you below as 5 Easy Steps to Get Fit Fast:

Get Fit Step #1: Consistency is KEY

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If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.

Don’t overthink the mode of exercise. Focus on being consistent.

Get Fit Step #2: Set ATTAINABLE goals

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Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Don’t give up too quickly. Keep striving and the results will come.

Get Fit Step #3: Make it CONVENIENT

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Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Get Fit Step #1 by staying consistent.

Make exercise part of your routine. Don’t stray back to your old habits.

Get Fit Step #4: Find something you LOVE

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Similar to Get Fit Step #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.

**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this as a free pass to forego exercise altogether under the guise of not loving it.

Part of becoming fit for life is learning to find a type of exercise that you can learn to love.

Get Fit Step #5: Work with a PRO

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This is my favorite step because this is where I get to work with you! My passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.

Yours In Health,

Brian

What’s The Big Secret, Anyway?

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Sure, you do your best to eat healthy and live a fit and active lifestyle, but you’re still not satisfied with your body. Day after day of eating salads and hitting the gym and your body isn’t changing.

It’s frustrating.

And yet there are people, whom you know personally, with phenomenal bodies and very little body fat. What are they doing differently than you? You work out and eat healthy too! Why doesn’t your body look like theirs?

What’s the big secret that they know about losing fat, getting lean, and looking amazing?

The answer is as simple as it is difficult: Avoid Sugar.

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While you do your best to eat healthy, do you know how much sugar you are actually consuming everyday? The answer will surprise you.

The average American consumes over 80 grams of sugar everyday, an amount that’s easily three times more than is safe and healthful. How much sugar do you eat? Write down the sugar count on everything you eat for the next few days and then find your average sugar gram intake. Now work on slashing this number.

Part of the problem is that food items are often sneaky about how much sugar is really hiding within. Deceiving messages on the packaging imply that the contents are beneficial, causing us to ignore the high sugar content. In the end whatever supposed benefits being advertised are overshadowed by the negative effect of the sugar.

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What’s the big deal about taking in a lot of sugar? Well, you won’t achieve a lean body while consuming a lot of sugar. So if you choose to indulge in sugar then forget about strutting your stuff on the beach this year.

Aesthetics aside, a high sugar intake is detrimental to your health as it causes your cells and organs to become acidic and a breeding ground for disease.

Going back to that guy or gal that you know who is perpetually lean…you can bet that their diet is extremely low in sugar. A low sugar diet is the key to keeping lean and it’s not had by simply avoiding the high sugar items, like candy and cake, it’s had by avoiding items with even low amounts of added sugars.

Take the next week to cut out all added sugars from your diet. Check in with your weight and your energy levels at the end of seven days and note any difference. You’ll be pleasantly surprised how quickly you’ll see results in both your weight and energy levels by making this simple, conscious move to avoid sugar.

Yours In Health,

Brian

Vacation Proof Your Diet

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You don’t need another BLOG post that’s going to tell you the same old advice about eating healthy on vacation. “Watch your portions!” “Pack some snacks!” “Pick a cheat day!”

You’ve heard it all before.

And yet every year you go away for a fun vacation, get carried away at the buffet, and come back 3 to 5 pounds heavier than when you left.

It sure would be nice to find a diet plan that would work 365 days per year. A plan that would have you at your ideal weight, happy with your body, and not deprived of the foods that you love. Even while on vacation.

Such a plan does exist, and it’s really simple.

It’s so simple that it’s not even a plan; it’s a mindset.

If you want a lean, hot body 365 days a year then you must become unreasonable.

Unreasonable, that is, by society’s standards.

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Society today says that it is reasonable to…

  • Binge eat on vacation.
  • Consume large quantities of sugar on a regular basis.
  • Frequent fast food restaurants.
  • Exercise at a slow pace once or twice a week.
  • Slack off on keeping your body properly hydrated.
  • Live a sedentary life while consuming extra large portions of food.
  • Eat processed and industrialized “foods”.
  • Reduce your standards for health and quality of life.
  • Put your goals and dreams on hold.
  • Let your goals and dreams slowly die.

If you’re living a “reasonable” life by society’s standards then you are out of shape, tired and dehydrated. You go away on vacation and come home heavier and more uncomfortable.

Nothing else could result from abiding by society’s rules.

If you want different results, if you want to achieve a body that’s lean, healthy, sexy and energetic, then you must become UNREASONABLE.

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The UNREASONABLE FIT PERSON will…

  • Eat sensibly on vacation, balancing indulgences with activity and calorie control.
  • Restrict sugar for only rare and special occasions.
  • Stick with simple, wholesome meals made at home (like the recipe for Slow Cooker Balsamic Chicken below)
  • Exercise at a high intensity 4 to 5 times per week, always pushing themselves to lift more and go harder.
  • Make the conscious effort to drink water throughout the day to maintain proper hydration.
  • Live an active life where food is consumed sensibly as fuel.
  • Fill their diet with fresh, real, unadulterated foods.
  • Refuse to peak physically or mentally; always strives to raise the bar.
  • Actively pursue their goals and dreams.
  • Routinely achieve their goals and dreams…and go on to set new ones.

So there you have it, the way to vacation proof your diet is to adopt the mindset of an UNREASONABLE FIT PERSON.

This mindset will carry over into your entire year, not just that week of vacation, and by the time next summer rolls around you’ll be living in a very unreasonably fit and attractive body!

Yours In Health,

Brian

Vacation Recovery Guide (48 Hour Plan)

What a weekend (Vacation) that was! You went out, you ate and drank and had a blast! And now the fun is over and the consequences are setting in…you feel terrible. You woke up with a headache, an overall feeling of bloating and a sluggishness that you can’t shake.

It’s time to undo the damage brought on from that epic weekend. Here’s how…

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1. No More Junk! It may sound obvious, but the first step to recovering from all that fun you had is to stop the damage. No more naughty foods. No more alcohol.

When you are vacationing or partying it’s easy to remove your mindful eating and drinking mechanism, and to replace it with the anything-goes mindset. This makes sense for party-mode, but once you come back home and get back to real life it’s important to firmly put an end to the junk food and calorie-laden beverages. If you don’t then your weekend diet may continue into your week, resulting in tons of extra calories that quickly add up in unwanted pounds.

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2. Flush Your System. For the next 48 hours your main mission is to drink as much water as possible.

All of those poor food and drink choices result in dehydration, which manifests in a pounding headache and a feeling of sluggishness. Plan to sip on water throughout the next two days, adding in fresh sliced fruit, cucumbers, mint or basil to add a refreshing and rewarding flavor.

3. Get Some Rest. End the party or vaycay Sunday afternoon so that you can get into bed early in preparation for the week ahead.

It may not sound super exciting to plan an early-to-bed night at the end of your weekend but, come Monday morning, you will be functioning much better with a little rest under your belt. Plan to get to bed early the next couple of days as well, and fit in a nap if possible.

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4. Eat Cleansing Foods. You’ve stopped eating junk, now fill your diet with small light meals consisting of fiber and a serving of protein. Stick with only whole foods for the next 48 hours.

Fruits and fresh veggies should make up the bulk of your calories as you recover. Asparagus, leafy greens, citrus fruits, and raw veggies are all wonderful items to enjoy in addition to high quality, low fat protein.

5. Avoid Going Extreme. Yes, you ate and drank a LOT this weekend, but swinging the pendulum too far in the other direction isn’t actually going to help. Overcompensation is rarely a winning idea.

Fight the urge to skip meals or to over-exercise in response to your indulgences. Going from one extreme to the other creates a bad cycle that leaves you feeling even more tired. In addition, taking your body from feast to famine will actually make you more prone for fat storage.

Getting and staying in great shape will not only help you bounce back from the weekend faster, it will also help you achieve healthy habits that will stick with you even as you party and vacation.

Yours In Health,

Brian