Copy
View this email in your browser

Hi <<First Name>>,

Tips and Tricks for Trim, Yet Tasty Travels

Memorial Day weekend is right around the corner and before you know it, we are in “vacation season.” As much as we all love a good vacation, one thing I hear clients talk about time and time again is how challenging it is to balance healthy eating with the “laissez faire” attitude of a vacation. In reality, vacation is the perfect time to practice taking care of your body and feed it right. The trick is to honor your body by making a healthy eating and living game plan. This month I am sharing with you some simple tips to stay healthy, fit, and happy while living life on your vacation. Whether you are traveling for business or pleasure, implementing these simple tips can help you live a lean life on the road!

5 Tips for a Lean Life on the Road:

  1. Eat Breakfast. Breakfast will set the tone for the rest of your day. A breakfast rich in complex carbohydrates, lean protein, and some fat will help stabilize blood sugar, energy, and hunger levels. Eating a breakfast high in simple carbohydrates such as danishes, donuts, or muffins will likely cause a rapid rise in your blood sugar followed by a dreadful crash. This crash will have you feeling cranky, irritable, and unable to focus and ultimately craving more sugar all day long…a recipe for disaster! A great breakfast when living life on the road could include a hearty bowl of oatmeal topped with nuts and dried fruit or a filling egg sandwich stuffed with your favorite veggies (leave off the cheese and bacon) and add a side of fresh fruit.
  2. Exercise. Regardless of your dining out or travel schedule, participating in a regular fitness routine is essential for living a lean life. Not only is exercise important for burning calories, but it is also a key factor in helping to reduce and manage overall stress levels. There should never be an excuse of why you cannot fit in at least 15 minutes of physical activity somewhere in your day. A simple hotel room circuit routine could includes push ups, squats, lunges, jumping jacks, walking or running in place, and crunches.
  3. Avoid Snacking on Extras. Did you know that a regular peppermint or piece of hard candy will have about 25 calories? Not bad right? Well how easy is it to mindlessly consume 4 or more of these throughout the day? A cookie will have 200 calories and a standard muffin will have anywhere from 300 – 500 calories. Being aware and eliminate or reduce the mindless snacking and extra bites, this could be your secret in living a lean life.
  4. Pack Your Snacks. The only way to really commit to #3 is if you have your own snacks on hand when hunger does strike. Keep a stash of nuts, trail mix, protein and energy bars on hand so that when things at the office or on the road get too busy you know you have a lean alternative to the cookie or muffin.
  5. Drink Water. Staying hydrated will not only help keep your metabolism working strong but it also will help to give you mental clarity and focus as you work. Being hydrated will also help to manage your overall hunger levels and keep your skin moist and fresh. If your traveling and dining out schedule keeps you from being able to drink enough water then set a few self-care guidelines when it comes to drinking:
  • When dining out drink a glass of water before eating or drinking anything else.
  • Order a glass of water with every meal…set a goal to drink at least 2 glasses.
  • When in the airport or stopping in a convenience store, buy the liter bottles of water to carry around.
  • Keep a reusable water bottle in your traveling case or purse. Each time you pass a water fountain, fill it.
  • Have a glass of water first thing when you wake up and before you head to bed.

“It is our choices, that show what we truly are, far more than our abilities.”

- J.K Rowling

Pistachio Sport Bars

American-Pistachio-Sport-Bars-620x349

Yield: 24 pieces

Ingredients:

  • 1 3/4 cups pistachios
  • 1 cup dried banana chips
  • 1 1/2 cups cornflakes
  • 1/3 cup dried pears
  • 1/3 cup dried apricots
  • 1/3 cup honey
  • 1/3 cup brown sugar
  • 3/4 cup crisp oat flakes
Instructions:
  1. Chop the pistachios coarsely and banana chips finely.
  2. Partly crush the cornflakes.
  3. Cut the pears and apricots into small cubes.
  4. Heat the honey and sugar over a double boiler until the honey and sugar are well combined.
  5. Mix in the pistachios, banana chips, corn flakes, pears, apricots and oat flakes.
  6. Spread the mixture in a square dish lined with baking paper (9 1/2 x 9 1/2 inches), approximately 1/2 inch deep, and press well into dish. (Alternatively, the bars can also be formed individually and then put on a baking tray lined with baking paper.)
Bake the mix in a pre-heated oven at 350 °F for about 10-15 minutes. Cut into bars of approximately 1 1/2 x 2 inches and leave to cool on a tray. Per Piece Calories: 120, Protein: 2.3g, Fat: 5.7g, Carbs: 14.8g Recipe by American Pistachio Growers.


Are you ready for Bikini Season? Are wanting to lose weight? Get Fit? Shape Your Booty? My Inner Circle gets my personal training workouts and Fit, Lean & Strong plan a ($875 value) for Only $47.00! Great Deal! This is 50%+ off discount - regular public price $97.00.


What You Get!

  • Live Welcome Call on May 27th @ 8pm
  • Meal Plan
  • 8 Workouts with PDF and Video
  • Daily Coaching on Private Facebook Group
  • Peer to Peer Support
  • Customized work-arounds for your particular concerns and/or issues
 

I am asking for help to increase my library of healthy recipes. I thought who better to ask then my great community of Healthy, Fit and Focused Women. If you are interestedm please contact me at kelly@kfitnutrition.com for more details.

Easy Food Ideas for Life on the Road

iStock_000021918485Large
Homemade Trail Mix: Make your own by combining a variety of your favorite nuts, seeds, and dried fruit.

Fresh fruit cups made with your favorite combination of colorful fruit.

Veggie sticks with salsa or hummus. This is a nutritious alternative to chips and dip that will still give you a satisfying crunch with lots of flavor.

Apples soaked in pineapple juice. This puts a twist on the popular lemon juice soaked apple. Pineapple juice will help preserve your apple slices and prevent them from turning brown.

Baked Apple Chips. Baked apple chips can be made by thinly slicing and baking an apple in the oven until crispy, then topping with spices like cinnamon.

Almond butter and pear slices. Brands such as Justin’s natural peanut and almond butter sell single serve pouches that make nut butters an easy and portable snack.

Hard boiled egg and fresh fruit. Many gas station convenience stores sell hard boiled eggs and fresh bananas at the check-out counter. This is a much better option than the Snickers bar!

Protein or energy bars such as: Lara Bars, Kind Bars, Nugo Slim, and Quest Bars.

About Kelly: 

Kelly Lavieri, CHC, CSN, LE, CPT is a well respected nutrition coach. She is board certified with the American Association of Drugless Practitioner and holds certifications in Advanced Sports Nutrition and Therapeutic Nutrition/Lifestyle Educator, as well as a Certified Personal Trainer.
 
In 2011, she opened Focus Nutrition & Wellness with a fresh holistic approach to nutrition and lifestyle coaching that focuses on Whole Life Health-personality, lifestyle/workstyle, family and career are all integral parts of a successful nutrition and lifestyle program.
 
Kelly has been in the field of health, nutrition and fitness for over 20 years, as a long distance runner herself, coach and educator. Kelly works with both adults and adolescents and specializes in working with clients on: Weight Management, Sports Nutrition, Stress Management, Lifestyle Strategies and Positive Mindset Coaching, strategies for performing at your best in life and sports.
 
She takes a very individual approach to food and nutrition coaching. Kelly works with clients to help them fuel their body and their minds. She believes that proper nourishment of the mind, body & spirit lead to long term success.
 
Kelly lives in Bradenton, Florida with her husband of Jim and her son Josh, a competitive youth soccer player.

Copyright © 2015 Kelly Lavieri & Company, LLC, All rights reserved.


unsubscribe from this list    update subscription preferences 

Email Marketing Powered by Mailchimp