Cheat Day Preparation

Cheat Day Preparation

Cheat Day Preparation

With Independence Day around the corner my friends are already plotting our next gluttonous extravaganza.  To minimize the repercussions that come from a few days of bad diet behavior, I developed a cheat day preparation plan.  

I do this to prevent any weight gain, gastritis, gastrointestinal inflammation, or irritable bowel syndrome.  The goal is to fill my diet with tons of nutrient dense foods and healthy fiber. 

These tips can be implemented prior to a cheat day, weekend, or vacation.  I also follow the same regimen in reverse following the cheat day(s) to get my diet back on track.  

Cheat Day Preparation

Cheat Day Preparation Tips

  • Five days prior to your cheat day(s) eliminate ALL processed foods and added sugar.  This will decrease any existing inflammation.  During this elimination period, your body will naturally correct any imbalances.  
  • Incorporate a daily smoothie or juice that includes more veggies and less fruit (shoot for a 2:1 ratio). Eating raw fruits and vegetables will flood your body with nutrients.  
  • Incorporate a cup of green tea and lemon every morning on an empty stomach.  Green tea and lemon will boost your energy level and help detox your system.  
  • Stay hydrated.  I don’t have to tell you the benefits of drinking water.  You’re a smart person.  
  • Two days before the cheat day go low carb and eat fat. This doesn’t mean become a carnivore.  Continue to eat plenty of vegetables, but stay away from the starch.  
  • A few hours before you begin to indulge, eat a meal with a low glycemic index (GI) that contains high amounts of fiber.  You can find a list of GI foods here.  See food examples below. 
    • Legumes
    • Oatmeal, Barley
    • Sprouted Grain Bread (such as Ezekiel Bread)
    • Carrots, Broccoli, Cauliflower 
    • Quinoa, Brown Rice

Dr. John M Berardi, PhD, CSCS, discusses some benefits of consuming a low GI meal before a cheat meal in his article, “Damage Control: To Cheat Or Not To Cheat” found on www.bodybuilding.com.  In a nut shell, he says that you can decrease the side effects of a glutenous meal if you eat properly before hand. (1) 

Studies since the early ’80s have demonstrated what’s known as a “second meal effect.” Basically, if you eat a meal that’s low in fat and contains a high percentage of low-glycemic index (GI) carbohydrates, resistant starch (RS), and dietary fiber (DF), your responses to your next meal are improved. Specifically, you’ll remain satiated longer between meals and during your next meal, you’ll have decreased glucose and insulin responses as well as reduced serum triglyceride (TG) levels. (2,3,4)

In fact, this is the case whether your next meal has a high GI or a low GI. Although the studies cited here refer to the effects of a low GI/high DF carbohydrate breakfast followed by a high or low GI lunch, your glucose tolerance will also be improved during a high GI breakfast if you eat a low GI/high DF carbohydrate meal the night before.

So, my recommendation would be to consume a low GI/high fiber carbohydrate meal a few hours before your big feast. This will help control the glucose and insulin responses to your gluttonous meal as well as keeping high triglyceride levels at bay. It might also prevent you from eating yourself into a bloated stupor.

Cheat Day Preparation

Ginger beet juice is a wonderful drink to incorporate while preparing and recuperating from an indulgence.  Beets are a natural detoxifier and liver cleanser.  Try this recipe, you’ll love the flavor.  

Make practical changes for a healthier lifestyle.

Tiffany Rebekah

Follow me on Pinterest and check out my article on eating real food

Ginger Beet (Juicing)
Serves 2
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Prep Time
8 min
Total Time
8 min
Prep Time
8 min
Total Time
8 min
197 calories
49 g
0 g
1 g
3 g
0 g
385 g
151 g
29 g
0 g
0 g
Nutrition Facts
Serving Size
385g
Servings
2
Amount Per Serving
Calories 197
Calories from Fat 6
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 151mg
6%
Total Carbohydrates 49g
16%
Dietary Fiber 12g
46%
Sugars 29g
Protein 3g
Vitamin A
409%
Vitamin C
31%
Calcium
7%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 Beets
  2. 2 Pears
  3. 4 Carrots
  4. 1 tbs Ginger (one inch)
Instructions
  1. Add to juicer
beta
calories
197
fat
1g
protein
3g
carbs
49g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/

References

  1. Berardi, J. (2013, November 5). Damage Control: To Cheat Or Not To Cheat! – Bodybuilding.com. Retrieved July 2, 2015, from http://www.bodybuilding.com/fun/berardi14.htm
  2. Liljeberg HG, et al. Effect of the glycemic index and content of indigestible carbohydrates of cereal-based breakfast meals on glucose tolerance at lunch in healthy subjects. Am J Clin Nutr 1999 Apr;69(4):647-55.
  3. Liljeberg H and Bjorck I. Effects of a low-glycaemic index spaghetti meal on glucose tolerance and lipaemia at a subsequent meal in healthy subjects. Eur J Clin Nutr 2000 Jan;54(1):24-8.
  4. Holt SH, et al. The effects of high-carbohydrate vs high-fat breakfasts on feelings of fullness and alertness, and subsequent food intake. Int J Food Sci Nutr 1999 Jan;50(1):13-28.
watermelon limeade

Skinny Watermelon Limeade

watermelon limeade

If you love watermelon then try this skinny watermelon limeade.  I’m not sure where you’re visiting from, but here in Florida it’s HOT!! ☀️☀️☀️I absolutely love the flavors in this drink and it’s great for the long hot summer days.  

This drink is super easy and can be made via juicer or blender.  When you try this, make a huge batch because it will disappear quickly.  I’m not joking.  

Watermelon as the name would suggest is 92% water, which makes it great for juicing.  The above and bottom picture show the drink from a juicer.  The benefit to juicing is a smoother consistency since the pulp is removed.  When you drink juice without pulp, the vitamins and nutrients enter your system faster because the fiber is lost.  

watermelon limeade

The bottom pictures, show the drink blended.  I like to leave the skins on the limes for the zest flavor.  My vitamix is powerful, so it pulverizes the skins of the lime.  It’s a bit grainy, but I don’t mind.  

I suggest peeling the limes before you add them into your blender.  If you blend the watermelon, you’ll keep the fiber.  This will obviously make your drink thicker, so you’ll have a smoothie consistency.  Make it a slushy by adding ice. 

If you go the slushy route, blend the watermelon and lime first until you get a smooth liquid consistency.  Then add ice and continue to blend to make it a slushy.  

watermelon limeade

watermelon limeade

watermelon limeade

Benefits of Watermelon 

  • One cup of contains approximately 42 calories.
  • One cup of watermelon contains more lycopene than a medium size tomato.  Lycopene has been linked to heart and bone health. 
  • Natural anti-inflammatory & antioxidant properties
  • It contains Vitamin C which benefits the immune system and skin wrinkling

With the benefits to watermelon there’s no reason not to drink up!  Try it and let me know what you think.  

Make practical changes for a healthier lifestyle.  

Enjoy!

Tiffany Rebekah

Find me on Pinterest and check out my article on eating real food.  

Make it a cocktail

  • Add a few shots of vodka
  • Keep it skinny by add a splash of soda water

 

Skinny Watermelon Limeade
Serves 2
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Prep Time
5 min
Prep Time
5 min
51 calories
13 g
0 g
0 g
1 g
0 g
171 g
2 g
10 g
0 g
0 g
Nutrition Facts
Serving Size
171g
Servings
2
Amount Per Serving
Calories 51
Calories from Fat 2
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 2mg
0%
Total Carbohydrates 13g
4%
Dietary Fiber 1g
4%
Sugars 10g
Protein 1g
Vitamin A
18%
Vitamin C
29%
Calcium
2%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 c Watermelon
  2. 1/2 Lime
Instructions
  1. You can juice or add to your blender
beta
calories
51
fat
0g
protein
1g
carbs
13g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/
Juicing beets

Beet Blast Juice (Juicing Beets)

Beet Blast Juice (Juicing Beets)

 

Here’s another healthy delicious juice guest starring beets!! This “Beet Blast” juice is refreshing and it’s a perfect treat on a warm day.  This juice is sweet, surprisingly sweet.  But, the best part is it’s healthy  YAY!!!  Try my recipe and make plenty to share. 

A few benefits:

  1. Detoxifies the liver
  2. Lowers blood pressure
  3. High in folic acid & manganese 
  4. Lowers risk of heart disease
  5. Lowers risk of cancer
  6. Boost stamina (Increase workout performance)
  7. Boost immune system

A few warnings:

  1. Those with kidney stones should be careful with consuming large amounts of beets.  Beets have a high level of oxalate which can increase kidney or gall stones.  If you’re going to enjoy beet juice, dilute it with water or another juice.  
  2. Beeturia is a condition that changes your stool and urine pink.  This always happens to me after I eat beats and the condition is harmless.  
  3. Too much beet juice can cause vomiting, fever or chills.  Since beets are a strong detoxifier, you may get a detox reaction from the beets as your body tries to eliminate toxins all at once.  Most of the time, these symptoms are temporary and will go away.   

 

I hope this helps.

Make practical changes for a healthier lifestyle.

Tiffany Rebekah

Beet Blast Juice (Juicing Beets)

Beet Blast Juice
Serves 2
Juicing Beets
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Prep Time
8 min
Total Time
8 min
Prep Time
8 min
Total Time
8 min
187 calories
45 g
0 g
1 g
4 g
0 g
415 g
233 g
26 g
0 g
0 g
Nutrition Facts
Serving Size
415g
Servings
2
Amount Per Serving
Calories 187
Calories from Fat 7
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 233mg
10%
Total Carbohydrates 45g
15%
Dietary Fiber 12g
48%
Sugars 26g
Protein 4g
Vitamin A
816%
Vitamin C
37%
Calcium
10%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 Beet
  2. 8 Carrots
  3. 1 Pear
Instructions
  1. Use your juicer
Notes
  1. Drink within 20 minutes
beta
calories
187
fat
1g
protein
4g
carbs
45g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/

Find me on Pinterest and check out my article on eating real food.

Juicing beets

Do you also enjoy juicing beets?  What’s your beet juice favorite combination? 

 

Juice Recipes

Sunshine Blast (Juice Recipes)

Juice Recipes

 

It’s time to celebrate summer by enjoying all the yummy produce that it has to offer.  Brighten up your day with a blast of sunshine.  I made this juice with a great combination of summer fruits.  I used cantaloupe, pineapple and orange, but the star of the show was ginger.  You want to try this juice, trust me.   It won’t last long, so make a big batch. 

I hope you enjoy.

Make practical changes for a healthier lifestyle.

Tiffany Rebekah

Follow me on Pinterest and checkout my article on eating real food

Sunshine Blast
Serves 4
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
167 calories
42 g
0 g
0 g
3 g
0 g
372 g
11 g
34 g
0 g
0 g
Nutrition Facts
Serving Size
372g
Servings
4
Amount Per Serving
Calories 167
Calories from Fat 4
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 11mg
0%
Total Carbohydrates 42g
14%
Dietary Fiber 7g
30%
Sugars 34g
Protein 3g
Vitamin A
59%
Vitamin C
307%
Calcium
12%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cantaloupe
  2. 1 c pineapple
  3. 8 oranges
  4. 1 inch ginger
beta
calories
167
fat
0g
protein
3g
carbs
42g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/

Sunshine Blast (Juice Recipes)

juice recipes juice recipes

Do you have a yummy juice combination?  Leave a comment and tell me your favorite summer combination.  

 

Pear Ginger Ease

Pear Ginger Ease Juice

Pear Ginger Ease Juice
Pear Ginger Ease Juice

You’ll absolutely love this pear ginger ease juice.  It is sweet and packed with yummy healthy goodness.  It’s super easy to make and worth turning on that juicer.    It’s so tasty that even your pickiest eaters will enjoy it. 😊 You’ll only need three ingredients so give it a try.

The Benefits

This juice is great for gastrointestinal problems, such as nausea or upset stomach.  It’s perfect for sick children and morning sickness.  This juice is jam-packed with antioxidants, vitamins, and minerals.  It’s a great source of vitamin A, vitamin C, vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.  

My tips….

Drink this juice as soon as you make it.  It oxidizes quickly, meaning when it’s exposed to air, it will begin to lose some nutritional value.  I recommend drinking it within 20 minutes.  If you must pre-make it, add a table spoon of fresh lemon juice, use a glass jar and fill it to the rim.  Store it in the back of the refrigerator and drink it within 24 hours.   The acid in the lemon will help slow the growth of some bacteria which will keep your juice fresher.  

If you have a FoodSaver with a mason jar attachment, use that.  It will suck out all the air and your juice will last twice as long.  

Try this tasty pear ginger ease juice.  I bet you’ll love it.  You’ll want to drink it even if you don’t have an upset tummy.  It’s an easy way to get your vitamins in.  

Remember small practical changes in your diet will lead to lasting results in your health.  

Happy Juicing! 🍐

Tiffany Rebekah

Check out my article on eating real food

Pear Ginger Ease Juice
Serves 1
Try this deliciously sweet juice to help with nausea and upset stomachs. This vitamin packed drink will not only sooth your stomach but it will give you an energy boost.
Write a review
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
183 calories
46 g
0 g
1 g
2 g
0 g
367 g
129 g
26 g
0 g
0 g
Nutrition Facts
Serving Size
367g
Servings
1
Amount Per Serving
Calories 183
Calories from Fat 6
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 129mg
5%
Total Carbohydrates 46g
15%
Dietary Fiber 11g
43%
Sugars 26g
Protein 2g
Vitamin A
612%
Vitamin C
31%
Calcium
8%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 Inch ginger root
  2. 1 Pear
  3. 3 Carrots
Instructions
  1. Wash your produce and put it in the juicer.
Notes
  1. This can also be made into a smoothie. Just add 1 cup of ice and 1/2 cup of water.
beta
calories
183
fat
1g
protein
2g
carbs
46g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/
blown diet

Have you blown your diet?

blown diet
Green Juice

So, you’ve blown your diet.  

Do you need a reset button?   Are you feeling guilty?  We’ve all been there.  After a few days of gluttonous behavior, we start beating ourselves up.  Lucky for us, our bodies are resilient and with a little TLC we can hit the reset button.  Hitting a reset button will easily put you back on track to healthier choices.

It’s so easy to spiral down hill after a weekend of “messing up”.  This is me, “I might as well, finish that cookie dough ice-cream in my freezer and then I’ll start over after it’s gone”.  Ha!  Do you know how many times I’ve told myself that lie?  

Don’t fall in this trap.  Now, after a weekend of questionable behavior I’ll down a green smoothie followed by tons of water.  

 

blown your diet

 

My process

For this drink, I used my left over fruit and veggies for the week.  

  • Kale celery
  • Cucumber
  • Watercress
  • Apple
  • Pineapple.

If you have produce that looks like it’s going to spoil soon, this is a great way to consume it. You’ll end up saving money and not throwing away your food.

This combination made roughly 32 oz. I drank half and stored the rest in the refrigerator after I vacuumed sealed it in a mason jar. I will finished the rest in the morning. You get the most nutrition from your juice if you consume it within the first 20 minutes. Try to consume your juice within 24 hours. Don’t keep it for more than 72 hours.

 

blown your diet

 

I highly recommend getting a food saver with the mason jar attachment. I have saved tons of money with this bad boy.  I have an older version and it works fine.  I purchased the mason jar attachment separately from Amazon. My food keeps  twice as long.

Also, try my simple detox tea and learn more about eating real food.  

 

blown your diet

Not from concentrate

Not From Concentrate

Not from concentrate

What does this really mean?

Concentrated means the natural water found in juice has been removed.  The juice is put through an advanced filtration system and then goes through an extraction processes.   This makes it easier to store.

Not from concentrate means your orange juice does not have the water removed. So which to choose? Well, according to Dr. Alissa Hamilton J.D, PhD, a Food and Society Policy Fellow with the Institute for Agriculture and Trade Policy (IATP) and author of the book Squeezed commercial orange juice is stripped of oxygen and held in huge tanks. The juice is able to last for at least a year.

As we all now, real food declines in quality over time. Food companies know this and add additives into our food to keep in fresh. Some companies add sugar, dyes and other preservatives.  So in laymen’s terms.  Food companies take the good healthy stuff out and put additives in. 😏

Not from concentrate 

So which do we choose? ✋🏽I say, none of the above.  I only drink water (and wine).  But mostly water.  If I want juice, I make it.  That way, I can control what’s in it.  

  1. Peel your oranges.
  2. Use a clean mason jar and add your left over juice. I use my food saver and the mason jar attachment (which I love) to remove extra air from the jar.
  3. Double check the jar to make sure it is sealed and then add the ring. Store in the back of the refrigerator for up to 72 hours.
  4. Enjoy your juice!

Check out my page eating real food.

 

not from concentrate