6 Simple Rules For A Slimmer ’17

  1. Be A Believer (SO important):  Simply put – If you don’t truly believe you can reach your goals you won’t – end of story.  To be an achiever you just gotta be a believer – otherwise you will not fully commit to your goal and any obstacle in your way will throw you off course.  To build belief in yourself try this nifty little trick: Take a few minutes each day to visualize yourself already having reached your goal.  See yourself  looking and feeling amazing!!!  Make it real and feel the excitement and bask in your awesomeness.  Before you know it – you will be your biggest fan!!!
  2. Keep Your Eye On The Goal:  Ask yourself, “Does this behavior or food move me closer or farther away from meeting my goal?”  This simple little exercise not only creates the pause often needed to avoid negative behaviors but also gives you a nice reality check!
  3. Wellness Above Weight Loss: Instead of focusing on weight loss (such a downer!), focus instead on wellness (feeling great, increasing energy, being healthy) and weight loss will end up being a side effect of a greater goal.
  4. Prepare Ahead:  Preparation is always always the key.  Skipping this uber important preliminary first step will set you up for failure like nothing else!  So purge that pantry of yours of all junk and inflammatory foods that make you feel and look yucky and restock with heathy promoting foods that make you look and feel fabulous!!!  Make the effort to prepare some simple meals ahead of time and freeze them in portion size containers so that you are always a step ahead of your hunger.
  5. Focus On What You Can Have Rather Than What You Can’t:  There’s just nothing more depressing and “crave-producing” than thinking about all the foods that are not on your plan.  It’s just a matter of time before you cave and give in to temptation.  My advice:  Flip this to focusing on all the delicious and healthy foods you can have instead – there are SO many!!!  All you need is a mind-set switch from depravation to decadence 🙂
  6. Adopt The 80/20 Rule:  It’s NOT about being perfect and SO about sustainability and aiming for 100% with no wiggle room for fun is a big fat recipe for failure!  Giving yourself that 20% loophole is way more realistic and will result in keeping you on your game not throwing you off.  And most importantly…
  7. Get The Right Plan:  Egg whites and spinach may seem like the perfect breakfast but not if you’re sensitive to either one or both.  Eating your body weight in protein may be fine for gym rats with good digestion but not for peri-menopausal you with your elevated leptin levels (everything in excess turns to fat!).  A diet of 80% raw veggies sounds so uber clean and healthy doesn’t it?  Well not if you’re little miss IBS – we are talking major bloat and discomfort here – not fun!   My point here is that everyone is different with unique biochemistries and individual nutritional needs.  Getting a plan that addresses your individuality is paramount to your wellness and your weight loss success.   No one plan is right for everyone but a plan that addresses your individual food sensitivities and specific nutritional needs is the right plan for anyone.

 

                     Jacqui Justice, MS, CNS  •  jacquijustice.com  •   (914) 361-1532

                                  Customized Weight Loss And Wellness Programs 

Skinny Sangria

Pomegranate SangriaWith all the parties, food and alcohol, it can be hard to keep your waistline in check without feeling like you’re missing out. At only 150 calories, you can enjoy the festive cheer without overindulging. Cheers!

Ingredients

  • 1/2 oz pomegranate liqueur
  • 4 oz apple cider
  • 2 oz shiraz – to float on top
  • Orange garnish
  • pomegranate seeds
  • fresh mint

Directions:

Mix together pomegranate liquor and apple cider.  Float shiraz on top and garnish with orange slice, pomegranate seeds and fresh mint leaves.

 

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie

INGREDIENTS

  • ½ cup canned organic pumpkin
  • ½ frozen banana
  • ½ cup almond or coconut milk
  • 1 scoop Vanilla Portein Powder (optional)
  • 1 tablespoon honey or 1 packet stevia
  • ½ teaspoon vanilla extract
  • 1 tablespoon chia seeds
  • 1 tablespoon unsalted almonds
  • Sprinkle of Cinnamon
  • Sprinkle of pumpkin pie spice
  • ½ cup of ice

METHOD

  1. Add all your ingredients to a blender and puree until blended.
  2. Pour and enjoy

Makes 1 serving

 

Luscious Lettuce Wraps

Luscious Lettuce WrapsWho needs bread with these delectable little waist-friendly grab ‘n go “sandwiches”.  There are endless combinations and taste possibilities – get creative!  Can be made the day before and stored in the refrigerator making these the perfect quick ‘n easy protein-rich snack or meal.

INGREDIENTS: (for each wrap)

1 Bibb or Boston lettuce leaf (cleaned and dried)

1 oz. lean protein (ex. chicken, turkey, tuna or salmon)

1/4 c finely chopped or small amount julienned veggies

1 T Hummus or 1 t vinaigrette

1 t ground flax seeds

METHOD:

Assemble ingredients in the order listed above.  Either roll or fold lettuce leaf in half, store in container and refrigerate.

 

 

Mason Jar Breakfast Parfait

Mason Jar Breakfast Parfait

This yummy little protein-rich grab ‘n go breakfast can be made days in advance and stored in the refrigerator.  Talk about quick and easy!  Oh and delish – VERY delish!!

INGREDIENTS:

1/3 c uncooked oats

1/3 c almond or coconut milk

1/2 c plain Greek yogurt

1 T almond butter

6 frozen or dried cherries, chopped

1/4 c chopped walnuts or pecans

METHOD:

Combine all ingredients in mason jar and store in refrigerator overnight.

Spring Fling Morning ZZZZZZing!!!

Spring Fling Morning ZZZZing!!!

 

Spice up your morning and rev up your metabolism right from the get go with this sassy little elixir.  Can you say WOO HOO!!!!!

Ingredients:

• 2 cups greens of choice (baby kale, baby spinach, swiss chard, romaine – or mix of all)
• 1/2 medium avocado
• 4 inch piece cucumber, chopped
• 1 stalk of celery, chopped
• 1 handful fresh cilantro
• 2 garlic cloves
• Juice of 1 whole lime
• 1 pinch cayenne pepper and/or chili powder
• 1 pinch sea salt
• 1 cup strong brewed green tea, cooled
• 1 cup frozen pineapple chunks

Method:

Put all ingredients in Vitamix or blender and process until smooth. Store remaining juice in glass jar and refrigerate for up to 3 days. Makes approximately four 8oz. servings.

Anti-Inflammatory/Pro-Inflammatory Foods

Anti-Inflammatory Foods

  • Fish
  • Fruits and Veggies that are rich in color
  • Cruciferous Veggies (broccoli, cauliflower, brussel sprouts, kale, cabbage)
  • Green tea
  • Walnuts
  • Flaxseeds, Flax oil
  • Green drinks (Paleomeal is the only recommended as it does not contain alfalfa which has been shown to worsen autoimmune disorders)
  • Cinnamon
  • Ginger
  • Garlic
  • Basil
  • Quercitin and other bioflavonoids

Pro-Inflammatory Foods

  • SUGAR!!!!
  • Hydrogenated oils
  • Corn oil, Soybean oil, Safflower oil and Sunflower oil
  • Saturated Fats (red meat, full-fat dairy products) – You can eat lean, grass-fed meat 1 to 2x/week.
  • Egg yolks (limit to 2 – 2x/week)
  • Refined and processed foods in general
  • Artificial sweeteners

G-BLAST

G-BlastStart your day with a blast of greens and a surge of energy!!!  Great for a quick afternoon pick-me-up as well!

 

INGREDIENTS:

1 handful baby organic spinach

1 handful fresh mint leaves

Juice of 1/2 lemon

1″ of fresh ginger (sliced)

1 orange (peeled and sliced)

 

METHOD:

Put all ingredients in a high-powered blender and process until smooth.  Can be refrigerated for 1-2 days.

 

AQUA-ZING

Aqua-zing
This water is both energizing and delicious!  Infuse it and then reuse it for 2-3 days.  Bottoms up!

INGREDIENTS:

1 pink grapefruit (sliced 1/2″ thick)

1 handful fresh mint leaves (ripped)

1″ fresh ginger (peeled and sliced thin

METHOD:

Put all ingredients in a glass jar or pitcher and fill with pure filtered water.  Infuse a few hours or overnight in the fridge.

GOING GREEN

 

green drinksI don’t love eating salads – there – I said it!  Nope – the washing, chopping and ugh – all that chewing – who has the time!  So when I realized that I could get all the nutritional benefits and more in one little 8 oz green drink…. I said sign me up!  Drinking as opposed to eating your greens infuses your body with tons of vitamins and minerals in the most absorbable form – it’s like getting the nutrition in several huge salads at once!  So bottoms up my friends and btw Kermit – It IS easy being green : )

The following are some of the super cool benefits of drinking “the juice”.  Cheers!

• crazy good energy

• glowing skin

• better digestion (helps you to “go”)

• cleansing and detoxifying

• weight loss (due to above benefits)

• anti-aging and hydrating

• increased mental clarity

• immune boosting

• anti-cancer

• makes you feel super healthy

• makes you feel sexier (increased libido through increased circulation)