You Can Still Eat Healthy Around The Campfire

With so many outside activities to enjoy in the sunshine, it can be hard to let summer go.  There’s still plenty of time to enjoy the outdoors before the cold really settles in, and one of my absolute favorite outdoor activities to enjoy as the weather cools off is camping.  Whether you go with your family, friends, or even by yourself, it can be the perfect getaway to rejuvenate and unplug.   

As you get ready to pack up for a big camping trip, you might be wondering how you can make delicious and healthy meals while in the great outdoors. Camping can indeed present some challenges for preparing tasty meals, but here are some great ideas to make every camper in your family a happy one! 

Foil packets over the fire 

One delicious way to make a healthy meal while camping is to pre-pack foil packets of food that you can lay flat in your cooler. Just use your favorite healthy food items, then add your favorite seasonings and olive oil. Seal them up tight and then throw them over the fire when you’re ready. Be very careful when opening them because of the escaping steam, it can present a burn hazard. 

Pineapple chicken/tofu skewers 

The prep is too easy on this one! Merely skewer chicken or tofu and pineapples together and stash them in zipper bags of teriyaki marinade. Take along lettuce for wrapping along with any other fun bits like crushed nuts to add a fun texture.  

Chickpea salad 

Mix tahini with a can of chickpeas and you have a healthy on-the-go salad that everyone will gobble up. Chickpeas are packed with protein and antioxidants too so they’ll help fuel your outdoor adventures! 

Chili 

Chili is a hearty meal that’s easy to make in your slow cooker first and tote along for easy heat-up anytime hunger strikes. Use ground turkey or seitan to lighten it up a bit or even make a meatless version of it. Chili is a guaranteed crowd-pleaser for any camping trip and can warm up any chilly night. 

Fajita fun 

Who says you need to go to your favorite Tex-Mex restaurant to get sizzling fajitas? Just marinate your chicken or tofu in a zipper bag with red and green peppers and onions and pack it away. Don’t forget the tortillas, salsa, and guacamole so everyone can customize it their way. If you want to make it even healthier, you can use lettuce for wrapping instead. 

Banana s’mores 

One tradition many campers have is to make s’mores, but it isn’t exactly healthy. Instead, use a banana as your vessel for creating this iconic camping dessert. Just split it lengthwise and fill it with a few dark chocolate chips and marshmallows. Then wrap it in foil and put it over the fire for about 7 minutes. It will get nice and gooey. You can include graham crackers to scoop out the deliciousness or just hand out spoons. 

With these tasty recipes in your arsenal, you’ll be able to make that camping adventure delicious, healthy and fun.   

Where’s the most beautiful place you’ve ever camped?  Reply and let me know, I’m always looking for a new place to explore.  Feel free to send a pic, too! Not following us on Instagram or Facebook? Come check us out @alignmentstudio!

Keeping Your Blood Sugar Stable Throughout the Day

We've all had those moments where we waited too long to eat, and we struggle through a blood sugar crash where the hanger settles in and takes over.  You could feel lightheaded, shaky, and generally unwell -- so keeping your blood sugar stabilized throughout the day is a great way to have sustained energy, feel vibrant, and keep your body functioning optimally.   

Balancing your blood sugar is essential, and the longer you let your blood sugar run wild, the more likely your chances for developing a long-term problem can grow.  So how do you keep your blood sugar stabilized throughout the day? Follow these tips for blood sugar bliss.  

1. Eat foods that release energy slowly 

Your regime should consist of foods that are low on the glycemic index. In other words, these foods release energy into your bloodstream slowly for more sustainability. Things like vegetables, legumes, berries, nuts, seeds, and whole grains are all excellent choices. 

2. Snack healthfully between meals 

If you find yourself grouchy after breakfast but before lunch, then it’s time to start packing yourself a healthy snack that will keep you feeling balanced and satisfied until your lunch break. A protein-rich serving of almonds is an excellent choice, and exceptionally easy to carry along with you. Choose wisely, and you’ll find the foods you eat to keep you adequately fueled for your day.  

3. Add protein to each meal  

When you eat protein, it helps signal to your brain that you’re full, making it one of the most important foods to eat. Protein can be found in many different foods eggs, almonds, broccoli, leafy greens, tuna, and lentils, to name a few.  Making sure each meal has protein will help you stay satisfied longer without those hunger pangs setting in too quickly. 

4. Don’t skip breakfast 

Your body needs a good start each morning. Fuel it up right by eating a healthy breakfast that includes a healthy fat and a protein. A good example is a hardboiled egg and an avocado. This combination keeps your blood sugar levels stabilized and starts your day off right. 

5. Stay away from sugar and refined carbs 

Anything with sugar and refined carbs is something you should be avoiding. Processed foods are lurking everywhere, and fill the majority of our grocery stores.  It can be challenging to ditch these entirely, but start one step at a time.  You'll notice a heap of difference once you fully get processed foods out of your kitchen, and things will taste ten times better, too!  

6. Say no to soda 

Diet or regular, sodas are filled with sugar, preservatives and artificial sweeteners.  These chemically-created beverages are horrible for your health and will cause spikes in your blood sugar. While artificial sweeteners don’t contain glucose, they still produce the same effects on your blood sugar just like sugar does. Instead, make your own fruit-infused water to curb sweet cravings without harming your body, or crack open a LaCroix. 

By watching out for these common blood sugar pitfalls, you can keep your body functioning optimally and feeling fantastic.  

Do you struggle with keeping your blood sugar stabilized throughout the day?  I certainly have! My experience is that I need to be sure to always have a healthy snack, like a piece of fruit and some nuts or a healthy snack bar, on hand at all times. Otherwise, I will be caught out without food and start snapping at people--or making my clients do 100 burpees. :)

Head on over to our Facebook page or Instagram to share what your favorite to go foods are to keep your blood sugars stable and stave off the hangries! 

Staying in Charge When Temptation Pops Up

I'm certainly no stranger to the occasional urge to rip open a chocolate bar, go through the drive-thru window, or dive into a bag of my favorite chips -- and I'll bet you aren't a stranger to this either.  The occasional indulgence isn't anything to be alarmed about, but if you find yourself licking the remnants of these indulgences off your fingers on a more regular basis, you’ll need to practice some control to get in charge of those cravings. The goal here is to be in charge of your cravings, not have them be in charge of you.  

Here’s how to handle these cravings and get back in the saddle for your healthy routine. 

Get to the root of your cravings 

Take note of when you’re going for these foods. Is it boredom? Did you have a horrible day at work? Is it that time of the month? All of these things can be a trigger for your cravings. Try to be mindful of them once you identify them. Next time the craving comes around, stop and evaluate your surroundings, noticing what may be triggering this craving.  Restrain yourself 80% of the time and enjoy the things you crave 20% of the time. Eating healthy the majority of the time will lower your cravings drastically, anyway.   

Try to eat more often 

It may sound counterintuitive, but if you eat more often, you’ll keep your blood sugar levels on an even keel. Pack a healthy snack to enjoy mid-morning and another to have mid-afternoon. By doing so, you’ll feel fuller longer and be less likely to head to the office vending machine. 

Slow down when eating 

Mindful eating is the best way to keep from overeating, whether you’re eating a nutritious meal or splurging. Your brain doesn’t get the message that your stomach is full for about 20 minutes.  Therefore, slowly chew your food. Savor the flavors. You’ll find you won’t need to eat your entire portion, nor will you feel like you have room for dessert. 

Do something else 

Cravings never last forever. Eventually, you’ll forget about your craving if you distract yourself. Go for a walk, read a book, message your friends, put up the laundry or involve yourself with anything else that you can think of. Before you know it, you’ll have forgotten about that nagging craving. 

Swap smartly 

If you really can’t help munching while you are watching a movie, swap out unhealthy options for healthier ones. Choose crispy carrot and celery sticks with hummus or a small serving of mixed nuts. Want something cool, sweet and refreshing? Freeze melon balls to get an ice cream-like experience without the guilt.  

Keep your food cravings out of the house 

You know the saying “out of sight, out of mind,” right? It’s so true when it comes to food cravings. As much as possible, keep these things out of your home. If you get late-night cravings, you won’t have those things around to binge on, and you’ll be less likely to go out of your way to get them.  

Cravings will come and go, but when you're armed with solutions to combat them, you're putting yourself in the position to control the cravings, rather than being controlled by them.   

So, let's get honest here. My biggest craving is, surprise, surprise, chocolate. I crave it most when I am stressed, tired, or after a spicy meal. I know this and I try to use breathing techniques and exercise to keep the cravings at bay. Sometimes, distraction doesn't work, so I am always prepared with some good, dark chocolate. A small square of that and my cravings are satisfied without the desire for high-sugar, high-calorie, cheap chocolate that is going to thwart my health goals.

What craving nags you the most? 

Leave a comment and let me know. 

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Fast Workouts for Busy People

When it comes to scheduling exercise into your calendar, it can often feel like shoving a puzzle piece where it doesn’t fit.  We all understand exercise is crucial and quite necessary; however, it can feel frustrating to struggle with actually finding the time to fit it in.   

If carving out an hour to make it to the gym isn’t feasible, there are plenty of ways to fit in a fast workout that still yields results — wherever you are. Prioritizing a few days a week at the gym and the rest of your workouts at home sounds a lot more doable, does it not?  Take the pressure off and find what works for you and your schedule with these fast workouts for busy people — 15 minutes or less, wherever you are. 

1. Planking 

Planking is a great way to get a lot of exercise done in a short amount of time.  When you assume the plank position, you are working out both your arm and your core muscles. While you will only be doing them for a few minutes at a time, you will see the rapid results with this workout. 

2. Burpees 

Burpees work well as a kind of cardiovascular exercise that also tones muscles. If you're not sure what a burpee is, it's simple to explain, but not quite as effortless to do!  You will want to get down on the ground as if you are going to do pushups, do one, and get back up and jump in the air.  Repeat this for as many reps as you can.   

3. Lunges & Squats 

Lunges and squats are both exercises that are very easy to accomplish, and you can get creative with working them into your day.  You can do squats while you brush your teeth morning and night, lunges around the kitchen while dinner is cooking -- anytime you are standing still during the day, fit in some squats or lunges to pass the time. 

4. Sworkit App 

There are tons of in-home workout apps to choose from, and Sworkit is one that I use and adore.  Customize your own HIIT workout, even choosing how long you have to fit an exercise in, and you’ll get a fantastic workout you can do in the comfort of your own home, customized just for you.    

5. Stairs  

Whether you have them in your house or somewhere nearby in your neighborhood, using a staircase to get in some great cardio is a fantastic idea. Run up the stairs, walk down, and repeat.  Get in as many reps as you can, and you will have a heart-pounding workout in 15-minutes or less. 

So no matter what workout you do, make sure you pick one that you know that you are going stick to.  Working out really can be fun if you find some methods that you actually enjoy, rather than dread.  It really is all about finding what you enjoy. 

What's your favorite type of workout?  Hit reply and let me know, I'm always looking for new ideas. 

Follow me on Facebook (click here) or IG (@alignmentstudio)! I love sharing workouts, recipes, tips, etc. and it would be awesome to hear more from you!