Welcome to my blog

Are you sick and tired of feeling lethargic, bloated, overweight, and ashamed of your body? Or are you satisfied with your body but feel like you could take it to a whole other level, both in terms of the way you look, feel, and perform? If so you have come to the right place! Achieving the body of your dreams is not unrealistic. Rather, you just need to know what to do, and need to stick to it. I devised this way of eating several weeks ago. To be clear, this is NOT a traditional diet, as diets are doomed to fail. Rather, it is a way of healthy eating that is effective, both in terms of fat loss, and in terms of how you feel. If you feel awful and aren't seeing results obviously you won't stick to it.

To sum it up, I decided to go to Las Vegas with a friend. Seeing as we planned on spending a lot of time by the pool, I wanted to look and feel my best. I am already quite fit, but I wanted to see what I could do with my body if I stayed disciplined. I focused on eating a lot of fruit and vegetables, lean proteins, whole grains, and I made a point of cutting out all processed foods, including protein bars. Also, since it is easy for me to store water weight, I tried to eliminate all sodium from my diet, and intentionally ate certain foods that are known to rid the body of this excess water. Furthermore, as I was eating approximately every 2 hours so I was never hungry, and my metabolism was constantly revving. I allowed myself several cheat meals/snacks per week, and allowed myself approximately 100 calories of chocolate per day as this is my one vice, but all in all I stuck to this plan for 2 weeks.

The day before I went to Vegas I weighed myself. I had already noticed a lot more definition in my abs, but the scale told the story. I was down 2LBS of body fat and water in 2 weeks alone. This number might not be impressive to some, but I had very little body fat to begin with, so obviously people with a lot more weight to lose would see far greater numbers. After Vegas I decided to keep going with this way of eating as the entire time I was doing it I had a tremendous amount of energy, was never hungry, never felt bloated, and never felt deprived. I have been back from Vegas for just under 2 weeks and in this time I have lost an additional 2LBS, so I am down a total of 4LBS. My body fat is down to 16% which is the lowest it has ever been.

The key to sticking to your eating plan is allowing yourself to enjoy food. After all, eating should be pleasurable. There are so many healthy recipes out there that will make eating fun, and are conducive to fat loss. Also, if you crave something, for instance a cookie have one, just not the entire bag. Lastly, if you have a really bad day get over it, it is just one day. Tomorrow is a new day and 1 bad day will not destroy your overall progress.

On my Vegas Diet blog I will continuously provide you with many delicious and useful recipes that will help you get lean and stay that way. I will also keep posting success stories of people who have followed my Vegas Diet and who have seen tremendous results. I will also post nutrition tips and will answer any questions you might have. Feel free to ask me anything that might be on your mind.

Recipe of the Week

CRISPY CHICKEN SALAD

Chicken and coating

• In a bowl blend 1 cup quinoa, 1/2 cup flax seeds, 1 tbsp honey (or agave nectar), and 1 tbsp olive oil. Put this on a baking sheet and bake at 350 °C until golden brown. Once this mix is ready cook 1 boneless/skinless chicken breast with 1/2 tbsp of olive oil (or Pam). Sprinkle 1tbsp of this mix on the chicken. Flip the chicken breast and cook the other side, as this will allow the mix to get crunchy (like breaded chicken). (Store the leftover mix in a tupperware container as it is very versatile and you can use it for many different recipes).

Vegetables

• 1 cup spinach or organic greens
• 1/2 cup purple cabbage
  
• 1/4 avocado
• 1/2 tomato
• 1/2 cup snap peas
• 1/2 cup yellow, orange, or red peppers

Balsamic dressing (use 1 tbsp)

• 1/4 cup balsamic vinegar
• 1 tablespoon chopped garlic
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 3/4 cup olive oil

Chop the chicken and top the salad with it. Add 1 tbsp of the balsamic dressing and serve. If you would like to spice it up a notch sprinkle either black pepper or ground chilis on it.

This recipe is high in protein, low in carbs, high in fiber, and has good fat (fat you need in order to lose body fat). The total number of calories for this recipe is approximately 300 calories.

Thanks for reading, stay tuned...

Meghan Callaway

www.meghancallawayfitness.com

If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .