Guilt-Free Cheating!


Have you ever had one of those days when you were consistently eating clean and then all of a sudden, you just wanted to throw in a towel and indulge? Well, it turns out you are human! It is completely normal to want to cheat on your food and knowing that can open a whole new world of stress-free possibilities!

At DeliverLean we realized that early on, which is why we encourage our clients only eat our food six days a week. We WANT our clients to have a day of eating whatever they like so they don’t feel they are on a “diet”. Think about how much you each during the week – if you are eating 3 meals a day, that’s 21 meals a week. So, if you indulge during 2 meals a week, that’s only 10%!

To help you stop feeling guilty, think about your work-week. You work some and then you play some. If you worked all the time, you would get burned out and would want to quit. The same with food! You gotta eat clean most of the time, so your body works properly, and at the same time it is ok to “cheat” so that you can relax and unwind!

If you are curious about 3 ways of handling some of your intense cravings, check out the blog post at (link here to the cravings post). You may be surprised how easy it can be to prevent some of them!

Raise Your Glass And Not Your Weight


Valentine’s Day is around the corner and that often means going out to eat and having drinks. With a plethora of beverages to choose from, many people feel lost in the choice and we are here to help you solve the dilemma.

Of course the number one beverage of choice would be a non-alcoholic, 100% organic, cold-pressed juice like OnJuice, for example. But let’s face it, those are not usually available at most parties. On average I have one alcoholic drink a week and if I attend lots of parties, then I stick to my invented concoction of sparkling water or soda water with 1 teaspoons of lime juice. Usually the bartender will either have a lime juice mix which does have sugar, but I figure that 1 teaspoon of it won’t be a big deal.

The reason why I limit myself to 1 glass of alcohol a week is because it is very stressful for the liver to process. Since liver is the largest organ in the body and is also responsible for detoxification of your system, it is crucial to keep it happy and healthy. This point is especially important to remember when it comes to hard liquor. Yes, vodka may not have any calories, but its high alcohol content can undermine your liver function. When liver gets overwhelmed, the metabolism can get sluggish, pounds can start pilling on and the mood and quality of life can start to go down.

However, I do indulge about once a week and my alcoholic beverage of choice is a glass of bubbly or red wine, both of which add up to about 120 calories a serving. Research has shown that in moderation, red wine has positive benefits for the heart, so it can give you a better bang for your nutritional buck. One tip of the trade: if you drink one glass of wine, it will relax your system, but if you over-indulge, then it can actually cause the opposite effect and result in insomnia.

Champagne Fooler:

  • 1-1/3 cups apple juice
  • 1 teaspoon lemon juice
  • 12 ounces club soda

Pink Drink On The Rocks

Shake Pink Drink with ice in a martini shaker, pour into a martini glass. Decorate with a lemon slice and enjoy! Simple, easy and delicious.

Healthier alcoholic options:

  • OnJuice 100% organic, freshly squeezed or pressed juice for your cocktails
  • Synergy Kombucha
  • Light Beer
  • Red Wine
  • White Wine
  • Sparkling Wine
  • For blended drinks, use whole fruit, so you can get extra fiber, which will slow down the release of sugars and can also give your liver a boost

Client’s Tips On Shedding Pounds


Just recently I met with one of our clients – Teresa, who has lost 35 pounds in 13 pounds! I wanted to learn more about her method of shedding the weight to share it with you for inspiration! So here it is:

In the past, Teresa was in a good shape, as she stayed active by playing sports. Then life got in the way, her lifestyle changed and the pounds piled up. It became a struggle to get the weight off and over time it felt discouraging and overwhelming to lose it. Before she knew it, she had health challenges and needed to make a quick turn-around. Luckily, a few months ago she saw the DeliverLean truck in traffic and after doing her research, she called us. 13 weeks later, Teresa is 35 pounds lighter and has no plans on slowing down. Besides her weight-loss Teresa is loving the side effects of her new lifestyle – new-found energy, smaller clothing and the fact that her doctor has decreased some of her medicines!

Her tip on going out to eat: Learn from DeliverLean’s portions and use them as a guide to portion-control your own meals when you go out. Weigh to go, Teresa!

PS. Want to hear Teresa talk about it herself? Here is the interview she gave to Sebastian Rusk from Social Buzz TV!

5 Fat Burners You Can Do at Work


One of our favorite fitness trainers – Alana Cole, from Boca Raton, is here to share her top 5 Fat-Burning Tips that are perfect to do at the office.

A great way to increase your calorie expenditure during the day and improve your overall fitness is to MOVE YOUR BODY constantly throughout the day.

Heart Smart Minute Fitness Tip #1

Chair Squats:

Bring a stop watch or egg timer to work with you and every hour get up off your chair and do ONE MINUTE of chair squats. Simply start from a standing position and squat down until your butt lightly touches the chair and then stand back up. If this is too difficult for you, raise up your chair. Still too much…go over to a wall and do a wall squat as deeply as you can. Work up to one minute for either exercise. Do this hourly to see a huge improvement in your lower body fitness and muscle tone.

Heart Smart Minute Fitness Tip #2

Walk Around your Office QUICKLY:

Quickly is the key word.  Improve your cardiovascular fitness by walking as quickly as you can around your office for 2-3 minutes. Don’t be afraid of looking silly. Chances are your co-workers and boss will join you. This is a great way to build office camaraderie and what boss doesn’t want a happy workplace and a fitness focused one! Get this in hourly! It’s just 2 minutes.

Heart Smart Minute Fitness Tip #3

Chair Triceps Dips:

Work your way up to a minute of triceps dips and you will kiss those flabby arms goodbye. This is a great exercise for your core as well. Keep just in front of your chair with your hips bent. Elbows bend to 90 degrees and then extend back to the straight position. See how quickly your numbers increase after a week of doing this exercise.

Heart Smart Minute Fitness Tip #4

Lose Your Chair:

Get rid of your normal office chair and replace it with a large Body Ball. These balls are fantastic to improve your core fitness as well as balance. It works to stabilize your core muscles and even engages your quads as you work to stay stable on it. Strong core muscles are key to great posture and keep your stabilizing muscles in the lower back strong, especially as you age.

Heart Smart Minute Fitness Tip #5

Bring in the Weights:

Conference calls are a great time to get biceps curls in! Go to any fitness store and grab yourself a pair of 3-5lbs dumbbells, start slowly and work up to a minute of curls on each arm. My favorite bicep exercise is a drop set–start with the 5lb weight and do 10 reps on each arm, then immediately grab the 3lbs and go for 15 reps on each arm. Get 2mins in on this exercise several times a day and you will be shocked how quickly your biceps tone up.


Fitness is only half the battle, and it’s very easy to undo a great workout by eating the wrong foods. So when it comes to keeping the weight off, focus your attention on proper nutrition. A flat stomach is made in the kitchen, not in the gym. Here are 4 No Exercise Tips by one of our favorite fitness trainers, Alana Cole of They are great for keeping your weight off and  looking and feeling STRONG and HEALTHY!

Eat Every 3 hours: This may not sound like a way to lose weight but the truth is–it’s exactly how you lose weight. When you starve your body, you send it into “starvation mode,” and not knowing when your next meal will be, your body holds onto everything it has. Fat is necessary for brain and organ function, muscle is not, so your body begins to eat your muscle for fuel first, leaving the fat. Eat 3 healthy meals a day plus 2 small snacks to speed up your metabolism and prevent overeating.

Make Fruit and Veggies 50% of Your Plate: When it comes time to load up your dinner plate, make sure fruits and veggies take up the majority of the room. High fiber meals leave you feeling fuller longer and loaded with energy. Both are packed with vitamins and antioxidants to help you fight off infections, very helpful during cold and flu season.

Plan Your Meals: This is so important! I can’t stress enough the importance of planning your meals for the week. You are much more likely to hit the drive thru on your way home from work when you’re starving and have no clue what’s for dinner. Use the weekends to grocery shop and precook your food for the week. This way you know you have a nutritious meal waiting for you at home. Plus, by skipping the restaurants you’re saving your family hundreds of dollars.

Keep Track of your Rewards: A 1 minute meal can cost you an hour on the stairmaster! Ask yourself if it’s really worth it. If you want to eat a brownie that’s 300 calories go for it, but know it will cost you an hour of cardio to burn off. When you start to equate what you want to eat with having to work to burn it off you won’t eat nearly as much junk food.

The Skinny on Smoothies – The Flat Belly Diet

At DeliverLean, we offer a variety of smoothies for our customers to jump-start their day in a completely delicious way! Smoothies are known as the perfect weight-loss tool, as they contain a variety of refreshing fruits and are packed with healthy fats that are known to attack stubborn belly fat. Smoothies are also low calorie, while still high in sweet and inviting flavors that are reminiscent of the ice-cream bars we knew and loved and children.

While we’ve provided you with our own detoxifying green smoothie recipe, we encourage you to create your own morning pick-me-up. Here are some tips we’ve provided for you to create your own superfoods smoothie:

–       Kale and Spinach: Kale and Spinach are delicious greens that are both high in a variety of essential vitamins and minerals. While some people may be afraid of their strong tastes, it’s easy to mask their flavors in smoothies by combining them with fruits like bananas, blueberries, blackberries and raspberries!

–       Greek Yogurt: Greek yogurt has a thick and creamy texture and is very nutrient dense. Packed with healthy probiotics and Calcium, Greek yogurt will help encourage healthy digestion.

–       Chia and Flax Seeds: Chia and flax seeds are also known to contain a variety of digestive benefits. Moreover, they are also high in protein and healthy fats that curb hunger and promote weight-loss.

3 Tips for Keeping New Year’s Resolution

It’s a well-known fact that the most popular New Year’s resolution is to lose weight. It is also a well-known fact that most people fail in their efforts in the first few weeks because it’s simply too hard to resist cravings especially those for sugar and processed foods. Yes, while in the beginning it may be a little challenging, once you change your approach to your cravings it can be smooth sailing.

Did you know that on a physical level, sugar is known to be 4 times more addictive than cocaine? No wonder so many people simply have trouble going without their daily sugar rush.

Besides being physically addicted, many people are looking to experience sweetness in their lives on an emotional level. Because so many of us have busy schedules, we sometimes forget to focus on our emotional selves. Consequently, we end up starved for happiness and become addicted to sweets for the emotional support they provide.

In order to end your battle with sugar once and for all, follow these 3 easy steps and start feeling better in no time!

1. Make a list of all the reasons why you want to kick your sugar habit. Write down how sugar makes you feel and what life will be like once you don’t have this addiction. Imagine releasing those extra pounds and fitting into your skinny jeans! Picture yourself having more energy to play with your kids, grandkids or pets.

2. Make a list of foods that you love to eat that don’t have any sugar. Prepare them as decadent and as delicious as you can. The point here is not only to take the destructive sugar out, but to bring new foods in. That’s the premise here at DeliverLean – to help you eat well and be healthy. Truly great food should make you look and feel fabulous, not flabby.

3. Make a list of activities that make you happy. One of our clients lists activities such as playing with her dog, shopping for new clothes, burning her favorite candles or smelling fresh flowers. The goal is to bring more sweetness into your life, without food. Remember when you fell in love? You weren’t thinking about brownies and ice cream because your days were filled with the sweetness of romance. Now it’s your turn to create that loving feeling and replace sugar impulses with it.

Post these lists everywhere in your kitchen – they will help you avoid eating on impulse.