Healthy Holidays: PT 4

{Parts 1, 2, & 3}

Merry Motivation:

Incentives work well for not only preschool classrooms but for the bigger kids at heart, as well. An old fashioned reward system can keep you moving, keep you eating well, and keep you focused on your plan.  One key factor to staying motivated is consistency because if you slack off on whatever system you set up then your motivation will slow to a crawl. If we intensely focus on our worries we cannot keep our focus on our goals.

Twelve Non-Food Rewards to Keep You Motivated:

• Clothing/ Shoe shopping
• Manicure/Pedicure 
•  Massage (Yes, please!)
• Book
• Healthy cooking class
• Girl’s night out! (Always motivating!)
• Music
• Kitchen gadget
• Workout gadget (bic bands, sports bra, socks,)
• Facial
• New fragrance or candles
• Magazine subscription
• **Bonus** Tip jar

 **Bonus** The tip jar concept is easy to start. You simply place a monetary value on a workout and pay yourself each time you do said workout. You can add water consumption, healthy eating choices, and weight you have lost to the scheme and you will have a healthy little bonus to spend on yourself in a short period of time!

How do you reward yourself for hitting your goals?

Healthy Holidays: Part 3

{Parts 1 and 2}

Active Elf vs. Procrastinating Prancer:

If do not have an established fitness routine the best approach is to start slowly by simply moving your body by including holiday traditions that require active movement. Bundle up warmly and take a walking tour to enjoy Christmas lights or go caroling with a group of friends or family. Take the time deep clean your house before the festivities begin and make it an intense cleaning by working up a sweat. Throw on your fave Christmas music and have a dance party. Shovel the driveway and sidewalk to get your body warmed up in a hurry.

  

Consider more intense activities like ice skating, sledding, skiing or snowshoeing as your body becomes more accustomed to the new routine. Sign up for a fun run 5K and make it a new tradition for the family. 

Active Elves!

While joining a gym can be intimidating it, also, might hold the one activity that really clicks with you and keeps you moving. Most gyms offer classes of all sorts to fit every fitness level and taste. Commit to trying one new class a week in the beginning to find what makes you sweat the most and what you enjoy the best. If the gym is not an option for you then check the newspaper because many churches hold fitness classes that can be enjoyed with less intimidation than a gym might have.

Are you an active elf or a procrastinating prancer?

Procrastinating Prancer!

Healthy Holidays: Part 2

Part 1 can be found {here}

Best Laid Plans:

For those that do not want to wait for January to begin establishing new habits and want to get a jump on changes, having a plan in place is even more important or failure will almost be a certainty.

• It is important to plan a menu and then prep the steps for each meal. Washing and cutting the vegetables ahead of time can make it easier and more likely for them to be eaten. 
• Planning every meal of each day right down to the snacks you will eat will eliminate mindless snacking and make poor choices less likely. 

• Prepare your meals in advance and have them ready to go in the refrigerator and keep healthy snack options available on the fly so you can munch and shop at the same time.

 Do you plan your meals?

Healthy Holidays: Pt 1

Does wishing yourself a Happy Holiday consist of noshing on nuts, ingesting eggnog, and consuming candy? When the Holidays roll around we usually give ourselves a vacation from healthy choices and chalk it up to tradition. Study after Study has shown the negative results of this mindset.

What about doing it differently? Why wait for the New Year to make small changes or even big changes? Those that choose lasting change don’t wait for the following Monday or the next month, they change now because they can!

Even Steven:

Often the best plan going into the Holiday season is not to drop a bunch of pounds but to be even steven by not losing or gaining weight. This is a solid approach that works best if you have healthy habits already established, such as a regular fitness and meal prep routine. Also, having a plan in place prior to celebrating will take the guess work out so you can concentrate on enjoying the best of what this season is all about.

• Never skip a meal, such as breakfast, and consider eating before you go to the party.
• Plan on having dessert as deprivation can lead to overeating, however, be strategic in your dessert choices by only eating your absolute fave sugary treats and limiting simple carbs throughout the day.  
• When you’re done eating chew a piece of gum or pop a mint to signal to yourself that you are now done eating for the night.

 What healthy holiday choices have helped you the most?

Originally posted {here} 

Race Report: Run Michigan Cheap Saranac

When I ran my first 10k in August it felt great to accomplish what had been an impossible task for me, up to that point. I decided to find a Half Marathon plan and shoot for a Half in November...which means the end of long distance running here in Michigan so my choices were limited. I ran across a race series called Run Michigan Cheap and thought it looked like a great affordable close to home option. 

Pros

Affordable: the Half was $25 early on and still only $30 or $35 for late signups. 

Location: close to home for the win!

Pictures: Lots of pics loaded quickly onto their Facebook page.

Medal: A race medal for the 5K, 10k and the Half.

Time limit: No time limit!

Water stations: Plenty of water stations

Cons 

Only one porta-potty

Cheap cotton tee 

No food offered at the end and if you weren't prepared for that after running a Half Marathon that could be dangerous. While I fueled well I saw NO ONE else with fuel so I know they were drained at the end. Bagels and banana's shouldn't add too much to the cost of the race, charge me an extra dollar or two. 

Overall, I really think the race series has a place and I hope they continue to offer races well into the future. I think that they dropped the ball by not offering quality food at the end. I came prepared with a protein bar but what if I hadn't....I was completely drained at the end and needed to eat something right away. Also, sort-of a picky thing but the cotton tees have been dropped for tech tees for a very good reason....you do not want to be racing in a cotton shirt...tech all the way baby.

For those who care about times....I averaged 12-something a mile and finished in 2:41. Not a bad place to start...I can improve upon that!

Where was your first Half Marathon?

 

Going To The Summit and I'm Gonna Get Refreshed

I had this {little ditty} going through my brain as I typed out that title!

I am heading to the Refresh Summit: South in just a few days...and I am busy getting supplies for my husband to care for our seven children while I'm gone and I still need to get my own supplies for the weekend! 

Because of my 50+ lb weight loss this girl needs some new workout clothes!
Nice problem to have, huh? 

With a {Pure Barre} type workout, bootcamp style workout, and Yoga and Zumba, too, I might need a few changes of clothing! Plus, I want to get a run in....Phew, 5 workouts in one incredible weekend??? Oh yeah! 

It was fun to buy myself new workout clothes and to have my old size just fall right off...to realize that in most clothes I am actually 2 sizes smaller now...

Mostly, I am looking forward to the refreshing that my dry, parched soul needs.

#iamcomingtoREFRESH

#REFRESHSUMMIT15

 

The Countdown

The blog has been quiet but I have been loudly huffing, puffing, and pounding my way through each week. Every long run has become such a mental exercise in getting through one more mile and making great (and not so great) nourishment choices afterward. When you are blowing through 1000+ calories a workout and stressing from parenting children with special needs (both physical and emotional) *AND* you happen to be a stress eater it can be a challenge to make excellent choices.

I am happy to say that I am now at the taper end of my fall goal! I have one last long run of 11 miles this weekend with a few runs between 3 and 8 miles before the pinnacle of my 2015 running year. On November 7, 2015 I will run my first ever Half Marathon. 

But, before I go there, I get sail south to Franklin, Tennessee to meet up with my girlie girls at the Refresh Summit: South!

In the last year I have lost 50+ pounds, gained consistency, endurance, perseverance, and a splash of patience and insight. If you'd told me a year ago that I'd be participating in a Half Marathon I would have smacked you upside your noggin. 

I have passed gratefulness and have entered humbled's territory. I am not fast, it is not pretty to watch, nor am I svelte or sleek, however, I am dedicated and powerful and prayerful...and I believe it is the latter that has gotten me this far!

To God be the glory as I enter the countdown....

1 week until Refresh South

2 weeks until my first Half 

      

What *Not* to do When Injured

July was the beginning of the build up of running mileage from my average of only 20 per month, previously. I ran 40 in July, 55 in August, and I was set to run nearly 70 miles in September when I realized my sore legs were more than just sore and tired. I was flirting with an injury if I didn't take time off.

So, I took a few weeks off and I learned a few things that I wanted to share with y'all! 

Don't-cry for too long....
 Yes, I might have shed a few tears. I was so disappointed after working so hard...too hard...that I was ready to just spend a few days in bed crying. But that can't happen when you have seven children. So, remember this is a season and no injury should last forever. Cry those tears of frustration then decide to move on. 

  Don't-wallow, gorge, binge eat B&J's, etc....
Emotional eating can go hand in hand with crying for days on end.... some of us cope with stress via filling our mouth. Identify your trigger (sadness/frustration at being sidelined by an injury) and seek to replace the negative habit of emotional eating with a positive habit. Call a friend, paint a picture, visit a nursing home, anything positive you can do instead of stuffing your face! 

Don't-give up....
Its really easy to just throw in the towel and walk...er hobble...away from this crazy thing called running but don't give up just yet. Find out exactly what is wrong, what you *can* do about it, and make a plan to move forward. 

Do-find the positive....
There are so many benefits to being a glass half-full type person. Will you suddenly have extra time to hang with the kiddos? Will you finally be able to sleep in past 5 a.m. on a Sat. morning? Will you get the opportunity to try a new activity while you rest your weary legs? 

Do-strengthen other areas....
Every runner can benefit from spending time strengthening areas of the body that are not injured. If your knee is hurting it can be helpful to work on the hammies or quads. If your ankle or shins are hurting it can be beneficial to spend time working on stretching and strengthening your calves. Be in tune with your body and consider having an assessment of your stride done to determine if a change in basic mechanics might solve the problem.

Do-cross train....
Picking another activity, one that is less stressful on the body or complements your goals for healing, can keep your endurance boosted and your mind active. For us runners, cycling and swimming are at the top of the list for continuing activity that is less stressful on the body but can preserve your current fitness level. 

Do-find a new love....
In the midst of finding new ways to stay active you just might find a new love! I've been flirting with the idea of a triathlon for about a year now and after my first Half Marathon I just might take up cycling and open water swimming to prep for my first Tri. Who knows, maybe I'll find a new activity to love! 

How do you handle the setback of an injury? 
 

Finish Strong

Did you start 2015 with the greatest of intentions to eat healthier, be more active, to swap bad habits for good ones? Well, put down your #PSL so you don't choke but 2015 is almost over! 

In just 12 short weeks it will be 2016!

What goals did you set? What habits did you want to squash? What productive and healthy habits did you want to start? 

Its not too late to start...in fact, 12 weeks sounds like a great time frame to do a challenge! 

I started a new journey toward a healthier version of myself in November of 2014. I lost over 30lbs during Thanksgiving, Christmas and New Year. I learned so much about myself that it carried over into 2015. I am over 50lbs lighter....but its the inward changes that have made all the difference. 

My goals for 2015 included consistency, endurance, and patience....which means that many of the life lessons I focused on carried over into all aspects of my life, including as a mother, a wife, a friend, a daughter, and an athlete. 

It is not too late to refocus on your 2015 goals and finish the year out strong!

What are your goals for the next 12 weeks? 

Sweat Pink Bulu Box Review

I was so excited to share my #Bulubox review that I can't even picture all the items it came with...because the chicken jerky is already gone! 

My Bulu Box contained 

Which was so yummy it was gone in a flash!

Double thumbs up for this product!

Also in the box

• Movit Energy Gummies
• Simple Being Nutrition Green Coffee Bean Supplement
• Runa Focused Energy Tea
• Earth's Care Anti-Itch Cream 

 Movit: After fiddling around with multiple types of running nutrition in the past few months I have realized I can't stomach anything gooey or too liquidy. I've been sticking with Gu's Chews and Chomps so I was excited to try something new.  These were great! I had a boost to finish out my long run but never had a "crash" moment when it wore off....protein loading afterward helps with that, too!

Simple Being Simple Diet Supplement is loaded with caffeine and I am very sensitive to high levels of caffeine so I was extremely nervous to try this...in fact, I never did try it! While the other ingredients might be healthy supplements I won't put tons of caffeine in my body when I know the results will be awful! I'm sure for those who need a "healthy" energy boost this would be a good fit but I'll skip for now. Two thumbs down!

Runa Focused Energy Tea:
Very yummy but smelled awful...don't let the smell fool you! It was very tasty and seemed to give me a boost of energy without all the caffeine garbage. 

Earth's Care Anti-Itch cream smells just slightly like Vix Vapor Rub and seemed to work quite well on a variety of late summer bug bites that my kiddos popped up with. So, a double thumbs up for this product! Smells great and works, too! 

I really enjoyed receiving new products to try out and I am excited to give you a chance, too!!

If you go to BuluBox  and enter this following discount code you will receive 50% iff a 3-month subscription! 

SWEATPINK

I was sent the Bulubox as part of my partnership with SweatPink, all opinions are my own!

 

Runner's Flu

Runners Flu

Bonk

Crash

That feeling of overwhelming exhaustion, nausea, and headaches that happen during/after a long run or other event of strenuous physical exertion. 

(No, its not stomach flu...your thinking of the trots and that's a whole other sorta post)

After several weekends of unpleasantness after my long run I went back to the drawing board and began to take a good hard look at the many areas that could affect my ability to handle the demands of a long run.

Nutrition:

Nutritionally, I have found that my body runs extremely well on a low carb and high protein diet.  I have found that certain carbohydrates and the timing of many carbs affects my gut in an unpleasant way. I am still figuring out what carbohydrates negatively affect my stomach but wheat is currently taking a vacation from my plate and my gut is grateful for now!  I will give my gut a few more weeks without wheat before adding in other carbs. I know that glycogen stores are rebuilt by carbohydrate intake and with mine being minimal I could possibly expect to be affected by lower glycogen levels.

Hydration: 

I drink primarily water, having given up soda a few years ago because it upset my stomach. I do drink the occasional unsweetened iced tea. I made sure to pay more attention to the amount of water I drank before and after my long runs. I don't carry water on my current long runs but as I am ramping up the miles I should start to carry some with me.

Rest:

 Two days of rest was beginning to look ideal for me after the long run, however, I am finding that my legs are so sore two days later that I need to add in a short shake out run....going from 3 runs a week to 4.

How does nutrition play a part in the success of your weekly long run?

  

Before and After

Before

(Can see it in the belly area)

After

(Belly is less fluffy)

 

 

I have lost over 50lbs since November 2014 with about 25lbs left to go. A new fitness lifestyle, including running, has transformed my sedentary life! I can keep up with my ~7~ children much easier now!

#1millionminutes 

#liveinprana 

#sweatpink 

#transformationtuesday 

@prana

Goal met!

My goal has been pretty selfish and mostly focused on improving my own personal fitness level and health. What I didn't account for were the folks that would message or email me or catch me at church to tell me how inspired they are.

How fantastic to see others get movin' or take up healthier habits!

What you don't see are the 5:30 a.m. wake-up calls, the groggy husband who got up with the early-rising 2 yr old after a late night hockey game so I could get my hour-plus run in, the seven children at home who get wide-eyed hearing about the beauty of the country lane I just ran along....

What you don't see are the blisters, the sweat, the snot-rockets, the chaff (chub rub), the sunburn, the muscle aches and foam rolling out those aches, the sitting like a dude because it hurts too much to sit like a lady, or the post run picnic because I just burned 900+ calories (I can smash a protein salad the size of my largest mixing bowl...um, actually I do use my largest mixing bowl)....

Just keepin' it real here folks!
     

Building August's Goals

July was a great month for me. I met my goal of running 30 miles for the month, after averaging 20 miles per month for the previous 6 months, and upped my goal to 40 and finished with 39 miles for the month of July. Yes, I am sure I could have squeaked another mile in there somewhere but it wouldn't have added quality mileage and I really treat my rest days with respect. As an injury prone person I have learned to embrace those days of rest.

August's goal will focus on continuing the consistency that I have built this month. It will include quality runs with no "junk miles". Each run will have a purpose and will continually build in length with my first 10K scheduled for the end of the month.  The Hastings Summerfest 10K for those that have been asking. Wanna join me?

Overall, I am hoping for a total of 50-60 miles of running and 20 miles of cycling. 

What are your August fitness goals? 

  

 

Runniversary

One year ago I ran my first 5K with my son by my side. It was just the beginning of the journey toward inner healing for both of us. This last year has continued to bring more healing and has shown me the potential locked inside both of us. 

Sunshine has always wanted to be involved in a sport of some kind, however, competitive sports are disastrous for children with RAD (Reactive Attachment) and Anxiety. But he found a great fit in running. 

Sunshine's Running Lessons:

• His only competition is with himself
• Its good for his health
• It makes his body stronger
• It builds his endurance 
• He runs for fun!

 While the numbers are not important I tend to be a tech geek and like to crunch the numbers....so skip this part if you feel the urge to (or feel the urge to laugh at my slowness). 

Cookie 5K 2014

Distance: 2.91 miles (short course!)

Time: 43:50

Ave Pace: 15:04

Sweaty and Proud 2014

50lbs of this fluff is gone!

Cookie 5K 2015

Distance: 3.1 miles (perfect!)

Time: 40:17

Ave Pace: 13:39

2015!

(I actually ran a total of 4.5 miles in 1:01; next weeks long run is 5 miles)

Mom's Running Lessons:

• My only competition is with myself
• I run for my health
• I run for fun!
• I run because I love it
• Its a lot easier 50lbs lighter!

See you at the next race

Hastings Summerfest 10K

Puritan's Pride

I’m so stoked to fuel my #1MillionMinutes goals with Puritan’s Pride! All summer I plan to run my way to a healthier, fitter me, and I’ll need help staying hydrated and fueled during all my running adventures!

I will make sure I stay on track and will rely on my protein shakes to keep me well fueled before, during and after workouts, and my crazy water thirst to keep me hydrated!

 

I’m most excited to try Pre-Workout Intensifier and the Daily Nutrition Chocolate Shake from Puritan’s Pride because they look awesomesauce!

One supplement I’ve never tried but am curious about is the BCAA Complex. I think it might make me extra energetic.

Bring it, #1MillionMinutes! I’m ready to go!

Summer Goals

To date the longest run I have completed included a large bridge that traverses over two expansive lakes and totaled 5 miles. My summer calendar needs another challenge! Looking ahead to the rest of the summer I am excited to share my plans. 

July 25th- Cookie 5K 

Aug. 29th- Hastings Summerfest 10K

That's it? 

Yup....

I might throw in another 5K in August but, honestly, I want to focus on logging miles and building a stronger base. I am already eying a few Autumn races but that's something I'll figure out closer to fall. 

What's on your racing calendar this summer?

How far in advance do you plan out your races? 

 

 

Four Ways To Encourage Kids to be Active

When my oldest child turned 13 this past spring I was reminded that this was the age that I had stopped being physically active. I enjoyed running track in middle school as a sprinter and participating in relays, however, once I reached high school my fear of failure was greater than my desire to be active. So, outside of two years of swimming in high school, which at the time seemed a much better choice than one year of gym,  I never ran track again. In the end choosing swimming over gym did keep me relatively active for an average of five hours a week for two years.

Fear of failure for teens is incredibly high and it can steal their confidence and sense of value. In the midst of confusing messages given off by the media, peers, adults and the negative voice in their head, teens still need direction and guidance. 

How do you guide an inactive child toward an active lifestyle without rebellion kicking in?

1) Practice What You Preach:

Kids are far more likely to be active if they have a good example to follow. Parents who frequent the out-of-doors, participate in a sport, or are simply active as a natural by-product of their chosen activity, such as bike riding, rollerblading, swimming, skiing or snowshoeing in the winter, etc. all set a great example for children to follow. 

Kids are very smart and super quick to point out hypocrisy when they see it. If we are sitting on the sofa popping bon-bons, screen surfing or tablet tapping they are inclined to copy us.   
 

2) Disguise It As Family Fun

When the heat of the day begins to wane and the breeze is picking up is an ideal time to set up an obstacle course on the lawn, start a family soccer game or have a jump-rope contest. 

If you are an established athlete following a training plan consider creating a "plan" for your children, as well. A chart with 15 minute increments of time to be filled in with a goal of a few hours of age appropriate activity per week is a great motivator.  

3) Group or Club Activities:

 Many families have had great success with locating group workouts or activities for their children. This could be a running club that trains for a fun run or 5K, swim lessons to brush up or refine their skills, orienteering, or geocaching.

Participating in a sport or playing on a sports team is not exactly the goal, which is simply encouraging movement through a group or shared activity. 
     

4) Finding Their Own Motivation:

This past spring my thirteen year old ended her activity drought and began exploring in order to discover what she might enjoy or be adept at. I quietly encouraged her efforts; fearing that an all out parade might shut down her progress.

As I was writing this post I asked her what had changed to cause her to decide to join the local Roadrunners kids running club training for a 5K in August or her recent interest in playing volleyball this coming autumn. 

She gave two reasons: The main character in the book she is writing is very active and writing the words repeatedly began to sound intriguing to her. The second reason being that she desired a sport that was affordable and that she could do anytime without having to wait for a season. She could just pick it up and do it. Also, working on her relationship with one of her younger siblings became a priority to her; that relationship is still an ongoing effort but she's working on it and having a shared interest has been key to opening up communication between them. 

Do you have any children that prefer inactivity over movement? What have learned about parenting a child who is uninterested in exertion? 

I Came, I Conquered, I Didn't Quit!

The short story is that I finished the Mackinaw Memorial Bridge Run in 68 minutes...

The long story: 

I was told we weren't leaving until 6 or 6:15 a.m. so imagine my surprise when everyone was loaded in the van waiting on me at like 5:30 a.m or so...

The morning was cool and bright with no noticeable breeze as we stepped off the school bus at a park north of the Mackinaw Bridge. A young friend decided to hang with me during this run and it was a blessing to me in the long run. 

Because the morning air was so cold I struggled with my breathing for a good two miles before finally figuring out a good rhythm. Figuring out how to run without triggering my Reactive Airway Disorder is difficult. I have a sports mask I can wear but I felt like I was suffocating...turns out it was upside down... >hee hee< 

I used the walk/run method the entire race and spent so much time figuring out my breathing that I never got to *enjoy* the view. I felt awful for the young lady running with me....I sounded like I was dying and she would not go on without me...She is capable of a much better time! 

The five middle/highschoolers and two bible study friends that ran the race with us were done within 45-50 minutes. I was so conflicted because I was beyond proud of myself, yet kept comparing myself to the others and their times.

 Negative self-talk can destroy a persons self-confidence  eventually, so exercise caution when you notice it happening and learn to turn it around by encouraging yourself and naming off traits about yourself that you are proud of!

I want to do this run one more time with the hope of enjoying myself and improving my time. My focus for the rest of this summer and fall will be to continue to build my base, improve my breathing when triggers are present (future post on this), and run without the walk intervals.

 My fabulously imaginative mother thought of the perfect birthday gift for me and it goes with the wonderful birthday gift my husband gave me!

Hubster's gift to me

Love this! Its so cute!

Do you battle a breathing issue or a nagging injury?

What's the best running or sports related gift you've ever received?  
   

Taking a Deep Breath

I am officially freaking out....next Saturday I am running (err...shuffling quickly?) over a very large bridge at an ungodly early hour! **Breathe**

 

 

 

And...the bridge has open grates so you can see straight down....and that does not make me feel any better. 

 

Great weather expected and praying I can make it without freaking out!

Must remember to breathe.....

 

 

5 Tips for Healthy Summer Holiday Eating

Memorial Day, the traditional beginning of the summer season, is right around the corner and with it comes the traditional BBQ and cookout fare. How does one eat healthy at get-togethers, picnics, and fiestas without losing one's flare?

It starts at the top, no, not the Head Chef, but your brain, or maybe it starts in your heart. It starts, truly, with an attitude shift, from an "I want this, I need this, I deserve this" mentality. In my previous post I talked briefly about deciding how often to treat yourself. Success happens when you have a plan and a flexible backup plan.

What you're up against:

Hamburgers, hotdogs, brats, potato salad, coleslaw, baked beans loaded with bacon, desserts galore and sugary drinks and that's just the beginning.

The plan: 

1) Come prepared with a healthy dish to share. A hearty hummus with fresh veggies or a salad packed with dark, leafy greens gets you started on tip #2 right away. You, also, set a good example to others who just might request your recipe.

 

 2) There are two ways to fill your plate; fill it once with everything that you want and don't go back for a refill, which requires quite a bit of self-control or fill it first with all the healthy stuff you can find, including your dish to share, giving you less room for the higher calorie and fat laden things.

3) Consider vegetable proteins over processed meats or high in saturated fat foodstuffs. This is not the time to try processed vegetarian meat alternatives, but dishes loaded with beans, lentils, broccoli and spinach. Diversify your flavor palette by being a little adventurous. 

4) Don't drink your calories. My year round fave drink is unsweetened iced tea. There is something magical about a tumbler full of clinking ice and strong brewed tea, with a bit of lemon, on a super hot day. Having one go-to drink, that won't derail your whole day in one fell swoop, is preferable to the sugary, high calorie options that somehow find their way to our mouths.

5) Have dessert! Case the joint to decide what your mouth is watering the most for, then, indulge. Keeping portion control in mind, of course! 

The flexible back-up plan?

1) Eat before you go or show up toward the end of the meal and simply enjoy the company.

2) Pack a few healthy snacks to munch on if you are just not feeling harmonious with the hamburgers.

3) Forgive yourself! Its fine to screw up once in awhile so long as you get right back on plan.