The Essential Tight Skin Diet Smoothie

Good Monday Morning!

So, you know that I am a big fan of the kitchen right? I love to play around and come up with clean recipes and tasty treats, but these won’t do me a lot of good unless they fuel my body and help propel me towards my goals. So, I wanted to share with you a Tight Skin Diet staple for my mornings. Yep, I blend this beauty up and drink it every single morning. It’s great for those of you who are dealing with weight loss plateaus as well as skin issues. The nutrition in this smoothies gives you 5-7 servings of your fruits and veggies for the day! You read that right. And it’s great for all you veggie haters out there (you know who you are!). The fruit is what you taste and I’ll even give you some tips to make it more palatable if need be. I drink an ENTIRE blenderful every day and it has even replaced my daily multi-vitamin. This shake is great if you’re just starting out on whole foods or trying to incorporate some more veggies into your diet. It helps increase fat burning, decrease free radicals and amp up that healthy skin glow. Think of it as your beauty shake, from the inside out. :)

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Ingredients:

8 oz pure, clean water

1/4 cup low-fat yogurt, plain

1 handful spinach

3 romaine lettuce leaves

2 celery stalks

1 small green apple

1 small green pear

1 banana

1/4-1/2 small avocado

2 carrots (I suggest these ONLY if you have a Vitamix or high-powered blender)

small handful of berries (I usually use blueberries as they are a TSD staple)

Ice to desired consistency

Stevia or raw honey to taste if necessary

If you are the happy owner of a Vitamix, throw it all in and blend on high. If you another blender, start with the water and cruciferous veggies (spinach, lettuce, celery) then add the fruits with the avocado and banana being last. Make sure all fruits and veggies are washed!

Like I said before, this is a big blender full and I personally drink the whole thing every morning :)

If you aren’t in the mood, I suggest placing the rest in a jar with a tight-fitting lid and place in the fridge. It will stay fresh for up to 48 hours after making it. You can feel free to drink some in the morning as well as the afternoon if you like and play around with your fruits and veggies! Be playful in the kitchen. Some fruits/veggies to try:

  • Swiss Chard
  • Kale
  • Mint leaves (a little goes a LONG way)
  • Parsley
  • Cilantro
  • Tomatoes
  • Melons
  • Mango
  • Pineapple
  • Papaya
  • Kiwi

There really isn’t an end. Pineapple has a stronger flavor and can mask veggie taste if you desire that, although growing up and getting over it is another option for you ;)

Be adventurous in your own kitchen! Don’t have time to whip this up every morning? Do it at night and have your jar ready to go as you walk out the door.

It takes me less than 4 minutes from fridge to cup for this bad boy and I reap the benefits of going green daily.

Let me know what you come up with!

 

Michelle

 

Secrets of Weight Loss Day16

FIVE Ways to Stay on Track through Christmas

Merry Christmas Healthy People!

We can all find the holiday food freeway a little hard to navigate. Here are my TOP FIVE ways to keep it tight!

  1. CHUG! Water, that is. Get in a gallon a day (don’t roll your eyes at me, I saw that!) AND if you indulge in holiday cocktails, take in an extra 8 ounces of H2O for every alcoholic drink.
  2. Exercise every day. Yes, every single day. 30 minutes minimum. You can lift weight, box (my fave!), dance, run, walk (um…faster), play catch, whatever. Bust a sweat.
  3. Portion Control. You have total control over what goes into your mouth. Period. Small portions, especially if you don’t know what’s in it!
  4. Limit eating out. Save those extra calories for social events and prepare your own food as much as possible. The average person eating out 3x per week takes in 1500 MORE calories than those who prepare their own food. Do the math.
  5. Plan ahead. If you’re headed to a party or family gathering, KNOW what you’re going to splurge on and calculate into your daily calories. If you know you’re going to have a 600 calorie piece of pie (for most pies, that’s the common size slice) then cut calories from extras in your daily diet like creamer, butter (even peanut) and added sauces and cheeses. You can also move MORE that day to add to your total calorie burn. Then, you can have your pie (or bread or spinach dip or Christmas cookies) and eat it too!

Stay tuned for more Healthy Holidays!

Michelle

What is going on with my skin?

OK, so this could imply so many different things….but for today’s blog, we’ll be talking about loose skin. It seems to be an overwhelming concern among fitness enthusiasts.

Loose skin is not your lot! You can do some preventative exercises to prevent loose skin. Here are a few of the basics:

  1. Focus on resistance training. Cardio queens, step off the elliptical machine! Cardio alone will not help rebuild collagen in the skin which is essential to skin elasticity.
  2. Get your diet right. Make sure you’re getting enough protein. If you think your aren’t, chances are…you aren’t. Think lean protein and get it at every meal.
  3. Ditch the sugar. Cellulite and loose skin have 1 common denominator: they both LOVE sugar. Simple sugar such as candy, baked goods, white breads and pastas all contribute to lower collagen and saggier skin, PLUS they feed those lovely little dimples on your backside.
  4. HYDRATE! Just like protein, if you think you aren’t getting enough water…you aren’t! Chug a minimum of 3 liters throughout the day and add in some herbal teas to boost immunity and cell health :)

Is it easy to keep the skin tight? No. Is it easy to tighten loose skin? Absolutely not! BUT, it is doable and totally worth it in the end…..get the pun there ;)

Seriously, put in maximum effort and you will reap maximum results!

Have a healthy day!

Michelle

The Tight Skin Diet Plan

The most asked question in my inbox is “How do I tighten my skin?” This is especially asked during or after significant weight loss.

Keep in mind that resistance training is key during weight loss to keep the collagen levels high and skin tight as your body shrinks.

There are a few things to avoid if you want to maintain skin tone with your muscle tone:

  1. Crash diets. Stop the madness, seriously! Any diet that cuts out entire groups of macronutrients should be outlawed from your vocabulary. You need a balanced diet, complete with carbohydrates, proteins and fats.
  2. Diet doctors. I never hear the end of this. Doctors that give shots and prescriptions, sink patients metabolism by prescribing no/low carb diets and tell them to focus on cardio. Patients are then stuck with one plateau after another and at the end of the game, flabby, lifeless skin….that cannot be fixed without surgery. AND, patients believe it is all their fault because this quack is a doctor! NOT TRUE! Do you know how much general (that’s the basics) nutrition is required to graduate with an M.D.? NONE…it’s an elective and only 4 hours are required for that. The people who work in these offices do not care about you and that doc is no better than you. Move on!
  3. Meal replacements. Prolonged meal replacements will result in weight loss coupled with muscle loss. You have to have lean muscle mass to have tone to the skin and body tissues.
  4. Crazy pills. If it sounds too good to be true….it is.

These are the basics to steer clear of people. Now, the good news? You can have toned muscles and skin with just a few tweaks. Here are some things to add:

  1. Water. I say it all the time and I will keep saying it, DRINK YOUR WATER! Aim for 90-120 ounces per day.
  2. Lean proteins. Your trying for generally .6-.8 grams of protein per pound of weight. And you thought you wouldn’t need math when you grew up! Try for 3 servings per day as a minimum and include chicken breast, turkey breast, fish (especially salmon), eggs and egg whites, yogurt (plain), milk and low-fat dairy products, lean beef and pork, beans, and even items such as ostrich and bison for those of us who favor a little more adventure :) . Remember that if it’s fried it no longer counts as a protein that will help you in any way.
  3. Whole grain carbohydrates. It is inefficient for your body to break down fat and protein for fuel and therefore the body prefers carbs. The more active you are, the more carbs your body requires. Whole grains are best and can be found in oatmeal (regular and steel-cut), bulgur, brown rice, quinoa (also higher in protein than most grains), low sugar cereals (such as Kashi), black rice, and whole grain/whole wheat pastas and breads (in small amounts). Bread contains a lot of yeast, which some doctors claim to be the cause of stomach bloating, intestinal issues, some cancers and even food intolerances.
  4. Healthy fats. When it comes to fat, we need about 20-30% of our diet to contain healthy ones. Since fats are more caloric, it really doesn’t take as many servings as we normally think. Stock up on olive oil, avocados, coconut oil, fatty fish (salmon), olives, and steer clear of man-made fats such as trans fats. Olive oil and coconut oil are healthier alternative to vegetable oil. When in doubt, think about where it came from. Olives and coconuts do naturally produce healthy fats…vegetables, not so much.

Be smart with you grocery shopping and goal setting and exercise patience in results. You can see initial weight loss and feel a difference in your clothes within the first 6 weeks. Actually tightening the skin can take 6 months or more. Be consistent in your food and exercise and you will get there!

A Day of Skin Tightening (Sample)

Wake up call: 1 whole egg plus 2 egg whites, scrambled with veggies of choice.

Mid Morning Snack: 20 almonds and 1 crisp apple

Lunch: Large green salad with lemon and olive oil, 2/3 grilled chicken breast, 1/2 baked sweet potato with cinnamon

Mid Day snack attack: 4 oz low-fat milk (or coconut/almond milk), 4 oz water, and 1 scoop whey protein, 3 celery stalks or handful of cucumber slices

Dinner: 4 oz grilled salmon, asparagus spears, 1/4 cup whole grain brown rice, steamed veggies of choice

Before bed (if hungry): 1/2 cup 1% low fat cottage cheese and sprinkle of chopped hazelnuts

or

8 oz water and 1 scoop whey protein.

Keep in mind that your lifestyle and training will dictate how many actual calories you need to intake. If you try to starve the body, the skin will show the signs and suffer. Keep your water intake high and eat small meals throughout the day to ensure results.

Personalized skin tightening regimens are available, email michelle@michellecfitness.com

Until next time, HAVE A HEALTHY DAY!

Michelle

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