Ad man hub had his office Christmas party this evening. We left the house with Baby Elvis screaming his sweet little head off - not a good start to the evening. However, it turned out to be a fun evening. I had a whole glass of wine! It's been over a year since I had that much to drink! Plus I had some nice adult conversation.
As I was purusing the food spread half a glass of vino in, I happened upon some lovely little chocolate petit fours. "Hmmm" I thought to myself, "I think those look good. I should probably avoid eating one, though, since I already had a cookie after lunch..." Who am I kidding. I saw chocolate and I was like a moth to a flame. I had the sucker gobbled up in about 10 seconds. Then what to my wondering eyes should appear but one of my naked stretchers. And yes, she saw me gobble up the treat (and actually I had two).
She leaned in and whispered, "Don't worry, I won't tell anyone that you ate that..."
Ugghhh, like a dagger to the heart. I was caught.
That ugly, nagging, yet familiar, guilt creapt up into my throat. Here I am trying to spread the good word of health and fitness to the world and I was eating garbage. But you know what. It tasted good. Darn good. It's the holidays and I wanted a treat.
Here's my perspective: I had one glass of wine, mixed with sprite for a spritzer. I ate dinner before I went to the party. AND I had a killer workout this morning. I practised what I preached.
If we constantly make ourselves feel guilty for small slip-ups, then we are bound to fail in the long run. A healthy lifestyle is not a sprint, it's a marathon. I ate two petit fours (ok three) and I am no worse for the wear. I have a class tomorrow that will burn up those calories lickety split and will vow to eat conservatively. I'm absolved of my diet sins.
And, to my naked stretcher that caught me chocolate-handed as it were, I am so glad that you follow my blog. I am glad that you helped me see perspective on guilt. And of course, I knew you were kidding! To err is to be human. Tomorrow is a new day and a new workout!
Saturday, December 19, 2009
Friday, December 18, 2009
December 18: Visions of Sugarplums
Baby Elvis has decided that sleep is not necessary. In fact, it is for the weak. He is strong and therefore needs no sleep. His Mommy apparently doesn’t need sleep either. I am hanging on by a thread in the sanity department.
This recent lack of sleep has gotten me to start thinking about the days where I would sleep in until I felt like arising (looking thin and lovely in silk pajamas no less). Now, I have constant bags under my eyes, spit up marks forever on the shoulders of whatever I wear, no pants even on because I took them off midway through the evening because I still have post-prego hot flashes and I am certainly not looking nearly as thin…but it’s bliss. I love Baby Elvis more than I could even describe in words. I love being a Mommy.
Ok. Enough about me.
I want all you naked stretchers to think about sleep. It is crucial to get 6-8 hours to maintain a healthy and balanced mind and body. The holidays (parties, late-night shopping, trying to get things done at work so that you can enjoy the holidays) wreak havoc on sleep. There have been studies on sleep’s impact on maintaining a healthy weight. Check this one out:
Tonight, turn off the TV, close the laptop, turn of your cellie and GO TO BED! I will live vicariously through those sugarplums that are dancing in your heads.
This recent lack of sleep has gotten me to start thinking about the days where I would sleep in until I felt like arising (looking thin and lovely in silk pajamas no less). Now, I have constant bags under my eyes, spit up marks forever on the shoulders of whatever I wear, no pants even on because I took them off midway through the evening because I still have post-prego hot flashes and I am certainly not looking nearly as thin…but it’s bliss. I love Baby Elvis more than I could even describe in words. I love being a Mommy.
Ok. Enough about me.
I want all you naked stretchers to think about sleep. It is crucial to get 6-8 hours to maintain a healthy and balanced mind and body. The holidays (parties, late-night shopping, trying to get things done at work so that you can enjoy the holidays) wreak havoc on sleep. There have been studies on sleep’s impact on maintaining a healthy weight. Check this one out:
Tonight, turn off the TV, close the laptop, turn of your cellie and GO TO BED! I will live vicariously through those sugarplums that are dancing in your heads.
Thursday, December 17, 2009
December 17: HOT Holiday
Simple tip today: Drink hot cocoa as a treat in the evening before bed. There are some delicious low-sugar or no sugar varieties out there. It will be a special little holiday treat that satisfies the sweet tooth without packing on too many calories.
Ooohh drink it by the fire for even more HOT holiday fun!
Ooohh drink it by the fire for even more HOT holiday fun!
Wednesday, December 16, 2009
December 16: In the mood
When do you tend to do the most snacking? For me it’s right before dinner. I wait for the ad man hub to get home from work and nibble on crackers, pretzels, craisins – anything that is seemingly small. All those “small” snack add up to overeating, though.
During the holidays there is so much to keep us busy – wrapping presents, decorating, calling old friends, shopping, looking at Christmas lights, etc. Find a holiday-esque activity to keep your mind off food. All these fun things will put you in the mood. Well, not that kind of mood. The holiday spirit kind of mood.
During the holidays there is so much to keep us busy – wrapping presents, decorating, calling old friends, shopping, looking at Christmas lights, etc. Find a holiday-esque activity to keep your mind off food. All these fun things will put you in the mood. Well, not that kind of mood. The holiday spirit kind of mood.
Tuesday, December 15, 2009
December 15: Avoid Diet Sabotagers
You know the friend that always orders dessert, no matter the occasion? The waiter comes to clear your plates and asks if you want dessert and she glares at you with a look that says you had better eat some of this chocolate cake with me or I will "unfriend" you on Facebook. She is a Diet Sabotager. She preys on your weaknesses and exploits them with her sugary talons.
This holiday season, you are bound to go to a few special dinners or lunches with friends to exchange gifts and spread oodles of merriment. My tip today is to be the first one to order. She who orders first sets the tone for what everyone else orders. Think about it, if your friend orders a salad first, then you feel like a piggy if you order a burger and fries as said friend sits there munching on healthy greens. Same thing goes with the person who orders dessert. When that waiter (who just wants the tip to grow) drones on about how delicious the chocolate molten lava cake is, be the first to say NO to dessert. Or even tell our friend the annoying waiter when you order the main course. Say "hey there, we don't want dessert, so don't tempt us!" He or she will just have to deal with it.
I've done this and generally they laugh and say "on a diet, huh?" And you can say, "no, I just like to stretch naked..."
This holiday season, you are bound to go to a few special dinners or lunches with friends to exchange gifts and spread oodles of merriment. My tip today is to be the first one to order. She who orders first sets the tone for what everyone else orders. Think about it, if your friend orders a salad first, then you feel like a piggy if you order a burger and fries as said friend sits there munching on healthy greens. Same thing goes with the person who orders dessert. When that waiter (who just wants the tip to grow) drones on about how delicious the chocolate molten lava cake is, be the first to say NO to dessert. Or even tell our friend the annoying waiter when you order the main course. Say "hey there, we don't want dessert, so don't tempt us!" He or she will just have to deal with it.
I've done this and generally they laugh and say "on a diet, huh?" And you can say, "no, I just like to stretch naked..."
Monday, December 14, 2009
December 14: Best and Worst Holiday Eats
I came across a great website that listed the best and worst things you can eat this holiday. I had to pass along...
Offendor - Better Alternative
Cheese straws, potato chips – Pretzels, low fat popcorn, baked chips and salsa
Candied nuts or candy – Small amount of plain nuts
Fried veggies, wings with creamy or cheesy dips – Fresh fruits and veggies
Breaded or fried shrimp – Shrimp cocktail or smoked salmon
Cheese and buttery crackers – Lowfat crackers or Melba toast with low-fat cheese
Cream soups or bisques – Vegetable or broth-based soup
Sweet potato casserole – Baked sweet potatoes
Cranberry sauce in can – Cranberry relish or gelatin salad
Lots of gravy with your mashed potatoes or loaded baked potato – Mashed potatoes with a dab of gravy or a plain baked potato
Dark-meat turkey with skin – White-meat turkey without skin
Processed meats, sausages, fatty meats – Lean meats without visible fat
Veggies in cream sauces, casseroles topped with fried onions or cheese – Simply prepared veggies (no cream!)
Stuffing with sausage or high fat meat – Cornbread or fruit-based stuffing
Croissants, butter rolls – Whole-wheat dinner rolls
Pecan pie with whipped cream – Pumpkin pie with nonfat whipped topping
Ice Cream – Fruit sorbet or frozen yogurt
Eggnog – Apple cider, mimosa or bloody Mary
Fruitcake or fudge – Chocolate dipped strawberries
Source: Uhc.com
Offendor - Better Alternative
Cheese straws, potato chips – Pretzels, low fat popcorn, baked chips and salsa
Candied nuts or candy – Small amount of plain nuts
Fried veggies, wings with creamy or cheesy dips – Fresh fruits and veggies
Breaded or fried shrimp – Shrimp cocktail or smoked salmon
Cheese and buttery crackers – Lowfat crackers or Melba toast with low-fat cheese
Cream soups or bisques – Vegetable or broth-based soup
Sweet potato casserole – Baked sweet potatoes
Cranberry sauce in can – Cranberry relish or gelatin salad
Lots of gravy with your mashed potatoes or loaded baked potato – Mashed potatoes with a dab of gravy or a plain baked potato
Dark-meat turkey with skin – White-meat turkey without skin
Processed meats, sausages, fatty meats – Lean meats without visible fat
Veggies in cream sauces, casseroles topped with fried onions or cheese – Simply prepared veggies (no cream!)
Stuffing with sausage or high fat meat – Cornbread or fruit-based stuffing
Croissants, butter rolls – Whole-wheat dinner rolls
Pecan pie with whipped cream – Pumpkin pie with nonfat whipped topping
Ice Cream – Fruit sorbet or frozen yogurt
Eggnog – Apple cider, mimosa or bloody Mary
Fruitcake or fudge – Chocolate dipped strawberries
Source: Uhc.com
December 13: Breathe Deep
Stress can cause you to gain weight. Gasp. Just one more thing to worry about, right? Well, unfortunately it’s true. While avoiding stress is near impossible, take the time today to do something that relieves stress:
1. Take 10 minutes to stare, think and breathe
2. Get a massage
3. Get a pedi
4. Make the hub babysit while you go wander around Target and buy things you don’t need (I’ve never done this…)
5. Watch a silly movie (my fave is Romy and Michelle’s High School Reunion. You will heart it. I promise.)
6. Have half a glass of wine (enough to relax, but without taking in too many calories or wake up with a hangover)
7. Take a bubble bath (oh and add that half glass of wine for bliss…)
8. Hug someone (the hub, your baby, a friend, it feels so good)
9. Talk to a friend on the phone for way too long. Catch up and talk about happy things, try not to complain about the hub or work. Think of all the wonderful things that are happening or you want to happen.
10. HIT THE GYM (punch it out in kickboxing, cycle in out in spin, shake it out in a dance class, or pound the pavement running. Ahhh…a hard workout will make you feel fab!)
1. Take 10 minutes to stare, think and breathe
2. Get a massage
3. Get a pedi
4. Make the hub babysit while you go wander around Target and buy things you don’t need (I’ve never done this…)
5. Watch a silly movie (my fave is Romy and Michelle’s High School Reunion. You will heart it. I promise.)
6. Have half a glass of wine (enough to relax, but without taking in too many calories or wake up with a hangover)
7. Take a bubble bath (oh and add that half glass of wine for bliss…)
8. Hug someone (the hub, your baby, a friend, it feels so good)
9. Talk to a friend on the phone for way too long. Catch up and talk about happy things, try not to complain about the hub or work. Think of all the wonderful things that are happening or you want to happen.
10. HIT THE GYM (punch it out in kickboxing, cycle in out in spin, shake it out in a dance class, or pound the pavement running. Ahhh…a hard workout will make you feel fab!)
Saturday, December 12, 2009
December 12: Build Healthy Traditions
For my family and me the Holidays are all about living out time-honored traditions and making new ones. You know, like eating a bunch, taking a long nap and waking up with a cookie hangover. The only thing that cures a cookie hangover is a long hard workout...or more cookies.
Anyway, back to traditions. Since this will be Baby Elvis's first Christmas, I am in "new" tradition mode. Years from now when he looks back on Christmases past I hope that he thinks of all the fun and special things we did. And then, I hope he passes those traditions along to his family.
One hot button for me is to create healthy traditions for our family. I will bake Christmas cookies and serve eggnog, but I also want health and fitness to be ingrained in Baby Elvis's value system.
This year, we are going to go for a walk after Christmas lunch. We will break out the stroller, bundle up and walk the neighborhood to look at lights and maybe even break out into a Christmas carol or two. Insert eye rolling here. But seriously I've always wanted my family to break out into song like in a musical. We don't have to dance or anything, but singing would be fun...
I encourage you to find your own healthy tradition. It could be putting oranges in everyone's stockings (vs. candy). Maybe you gather up the fam and play a game of touch football or freeze tag after eating. There are so many things that you get everyone involved in that are both fun and are aligned with a healthy lifestyle.
Anyway, back to traditions. Since this will be Baby Elvis's first Christmas, I am in "new" tradition mode. Years from now when he looks back on Christmases past I hope that he thinks of all the fun and special things we did. And then, I hope he passes those traditions along to his family.
One hot button for me is to create healthy traditions for our family. I will bake Christmas cookies and serve eggnog, but I also want health and fitness to be ingrained in Baby Elvis's value system.
This year, we are going to go for a walk after Christmas lunch. We will break out the stroller, bundle up and walk the neighborhood to look at lights and maybe even break out into a Christmas carol or two. Insert eye rolling here. But seriously I've always wanted my family to break out into song like in a musical. We don't have to dance or anything, but singing would be fun...
I encourage you to find your own healthy tradition. It could be putting oranges in everyone's stockings (vs. candy). Maybe you gather up the fam and play a game of touch football or freeze tag after eating. There are so many things that you get everyone involved in that are both fun and are aligned with a healthy lifestyle.
Friday, December 11, 2009
December 11: Bring It
The rows of delicious cookies, trays of beautiful appetizers, creamy dips, chips, pies...
How do you survive the buffet line at that party? It's all so...good...but very bad...
The food spread at your holiday party may be stacked with unhealthy options. Don't give in and sacrifice your exercise and healthy eating regimen. Do something about it!
If you don't think that there will be healthy options at all the parties on your social calendar, then bring one. It's polite and customary to bring the host a small gift as a "thank you," right? Well, forego the wine or desserts and opt for a fruit salad, veggie tray or sugar-free jello. If you can't count on your host to think of your health, think of it yourself. It's like a little gift for you and the party attendees.
More tips coming at you tomorrow!
Thursday, December 10, 2009
Survive the Holidays - Lotsa Tips
So I am behind. That's what a baby will do to you. They will steal your heart and ALL of your free time. Then when they are asleep, you rush around cleaning the house. Uff.
But, I have some great tips for you to survive the holidays, it's like opening a bunch of presents all at once:
December 5 - Tip #5: Rethink your Coffee
I love Starbucks. I mean I really LOVE Starbucks. Prior to deciding to stay home with Baby Elvis, I was hitting the Buck every other day. Expensive and calorie-crazy. But I heart flavored coffees, that I felt so deprived. And those delish holiday limited time flavors, oy vay! So, I've recreated my fave lo-cal style. I make my own Peppermint Mocha with regular brewed coffee, a packet of diet hot chocolate (only 25 calories) and two sugar-free peppermints. Drop in the peppermints and the hot chocolate powder into a large coffee cup, pour hot brewed coffee overtop and enjoy. Best sipped by a roaring fire with a good book (or with your laptop surfing Stretch Naked!)
December 6 - Tip #6: Run for a Reason
We all feel charitable this time of year (as we should) and want to give. Why not give and get your workout on at the same time! Check out http://www.runontexas.com/calendar/Calendar.htm for a listing of charity runs in your area.
December 7 - Tip #7: Portion Control vs. Dieting
Don't obsess over your calorie intake this month. Just be smart. If you eat something that you know is not good for you, only eat a little. We can overeat on healthy stuff, too, so think portion control. It is a slippery slope when you "cheat" on your diet. Sometimes we allow ourselves a treat and then think "I've already screwed up, so why not go all the way." That one cookie turns into ten + a big scoop of ice cream to top it off. Don't deprive yourself, but also be smart. One cookie. Not ten. But if you do accidentally eat ten hit the gym HARD. Take your workout to the next level. This isn't punishment, it's BALANCE.
December 8 - Tip #8: Silent Night
We are so busy this time of year that we eat on the run, we snack on the go and are doing a zillion things while eating. This hurried, busy, fast eating routine will lead to overeating and lack of satisfaction. Use mealtime as a break from your busy day. Sit in your dining room (instead of in front of the TV) in silence. Enjoy each bite, think about how lucky you are for your family, your health, your son, your dog, your beautiful Christmas tree – whatever you are thankful for, think about it now. You will eat less and have a little more peace of mind. Then, put the dishes in the dishwasher and get back to the fast-pace!
December 9 - Tip #9: Hot gear for a hot workout
Have you bought a fab new outfit for the holidays? A sassy dress, super cute jeans or a short little sparkly skirt? Of course! Or at least you have put together something that you feel pretty (or handsome in), right? Can you say the same for your workout attire? So many of us wear ratty, pit-stained reject clothes to the gym. I guarantee you will look forward to and enjoy the workout more if you wear something cool. I'm a Nike nut, so am always on the lookout for cool items. Kohl's and Academy have really stylish workout gear on sale almost all the time.
If someone is bugging you about your Christmas list, ask for a gift card to a sporting goods store and get some hot tennies or new clothes. You'll run to the gym!
December 10 - Tip #10: Fill up before you party down
Holiday parties probably start for you this weekend. I know that I have two that I am planning to attend with my ad man hub (without the baby!) I'm sure my clever hostesses will have an array of delish appetizers, desserts and yummy adult beverages. In order to avoid stuffing myself into oblivion and erasing my awesome Saturday morning workout. I am going to eat before I go to the party. When you arrive super-hungry, then you are likely to gobble anything in sight. And those mini desserts/apps don't fill you up that quickly but pack a powerful punch in the calorie and fat department! Show up semi-full and have a few little treats. Your best bets are the veggie tray (obviously), shrimp, chicken skewers and mushrooms. Avoid anything creamed (like spinach dip or artichoke dip). Steer clear of meatballs, eggog and (sadly) pecan pie. A sugar cookie is just as tasty and without as much guilt. And in terms of alcohol, your lowest calorie options are diet coke and vodka, a white wine spritzer or vodka tonic. Drink responsibly!
More tips coming at you all month!
But, I have some great tips for you to survive the holidays, it's like opening a bunch of presents all at once:
December 5 - Tip #5: Rethink your Coffee
I love Starbucks. I mean I really LOVE Starbucks. Prior to deciding to stay home with Baby Elvis, I was hitting the Buck every other day. Expensive and calorie-crazy. But I heart flavored coffees, that I felt so deprived. And those delish holiday limited time flavors, oy vay! So, I've recreated my fave lo-cal style. I make my own Peppermint Mocha with regular brewed coffee, a packet of diet hot chocolate (only 25 calories) and two sugar-free peppermints. Drop in the peppermints and the hot chocolate powder into a large coffee cup, pour hot brewed coffee overtop and enjoy. Best sipped by a roaring fire with a good book (or with your laptop surfing Stretch Naked!)
December 6 - Tip #6: Run for a Reason
We all feel charitable this time of year (as we should) and want to give. Why not give and get your workout on at the same time! Check out http://www.runontexas.com/calendar/Calendar.htm for a listing of charity runs in your area.
December 7 - Tip #7: Portion Control vs. Dieting
Don't obsess over your calorie intake this month. Just be smart. If you eat something that you know is not good for you, only eat a little. We can overeat on healthy stuff, too, so think portion control. It is a slippery slope when you "cheat" on your diet. Sometimes we allow ourselves a treat and then think "I've already screwed up, so why not go all the way." That one cookie turns into ten + a big scoop of ice cream to top it off. Don't deprive yourself, but also be smart. One cookie. Not ten. But if you do accidentally eat ten hit the gym HARD. Take your workout to the next level. This isn't punishment, it's BALANCE.
December 8 - Tip #8: Silent Night
We are so busy this time of year that we eat on the run, we snack on the go and are doing a zillion things while eating. This hurried, busy, fast eating routine will lead to overeating and lack of satisfaction. Use mealtime as a break from your busy day. Sit in your dining room (instead of in front of the TV) in silence. Enjoy each bite, think about how lucky you are for your family, your health, your son, your dog, your beautiful Christmas tree – whatever you are thankful for, think about it now. You will eat less and have a little more peace of mind. Then, put the dishes in the dishwasher and get back to the fast-pace!
December 9 - Tip #9: Hot gear for a hot workout
Have you bought a fab new outfit for the holidays? A sassy dress, super cute jeans or a short little sparkly skirt? Of course! Or at least you have put together something that you feel pretty (or handsome in), right? Can you say the same for your workout attire? So many of us wear ratty, pit-stained reject clothes to the gym. I guarantee you will look forward to and enjoy the workout more if you wear something cool. I'm a Nike nut, so am always on the lookout for cool items. Kohl's and Academy have really stylish workout gear on sale almost all the time.
If someone is bugging you about your Christmas list, ask for a gift card to a sporting goods store and get some hot tennies or new clothes. You'll run to the gym!
December 10 - Tip #10: Fill up before you party down
Holiday parties probably start for you this weekend. I know that I have two that I am planning to attend with my ad man hub (without the baby!) I'm sure my clever hostesses will have an array of delish appetizers, desserts and yummy adult beverages. In order to avoid stuffing myself into oblivion and erasing my awesome Saturday morning workout. I am going to eat before I go to the party. When you arrive super-hungry, then you are likely to gobble anything in sight. And those mini desserts/apps don't fill you up that quickly but pack a powerful punch in the calorie and fat department! Show up semi-full and have a few little treats. Your best bets are the veggie tray (obviously), shrimp, chicken skewers and mushrooms. Avoid anything creamed (like spinach dip or artichoke dip). Steer clear of meatballs, eggog and (sadly) pecan pie. A sugar cookie is just as tasty and without as much guilt. And in terms of alcohol, your lowest calorie options are diet coke and vodka, a white wine spritzer or vodka tonic. Drink responsibly!
More tips coming at you all month!
Friday, December 4, 2009
December 4: Tapas anyone?
My brother-in-law and his wife are going to Spain in the Spring. What an amazing trip that will be! I got to thinking about those Spaniards. They do it right. You know?
They are famous for their Tapas. Small plates. Your chances of overeating from a small plate are drastically reduced, right? If Ibiza, Spain (and their bevy of beautiful bodies) is any testiment to diet success, then we gotta give it a shot.
My tip today is to dish out your meals onto a SMALL plate. You know those small plates that came with your dish set that you only use for toast or a piece of cake? Use THAT plate for dinner or lunch. You can fill it completely and give the illusion that you are eating more. If you use a large dinner plate and leave it only half-full, then you feel like you are being deprived. Rule of thumb: Your protein (lean) should be the size of your fist, 1/2 - 3/4 of your plate should be filled with veggies and the remaining portion should be a light starch (small sweet potato, brown rice, etc.)
And to my diet cheaters out there, yes you could pile up that small plate with fried, creamy, buttery and fatty. But, hold yourself accountable this season!
If you are feeling extra special festive, eat your dinner, then throw the plate against the wall - Opa! Do this at your own risk...
They are famous for their Tapas. Small plates. Your chances of overeating from a small plate are drastically reduced, right? If Ibiza, Spain (and their bevy of beautiful bodies) is any testiment to diet success, then we gotta give it a shot.
My tip today is to dish out your meals onto a SMALL plate. You know those small plates that came with your dish set that you only use for toast or a piece of cake? Use THAT plate for dinner or lunch. You can fill it completely and give the illusion that you are eating more. If you use a large dinner plate and leave it only half-full, then you feel like you are being deprived. Rule of thumb: Your protein (lean) should be the size of your fist, 1/2 - 3/4 of your plate should be filled with veggies and the remaining portion should be a light starch (small sweet potato, brown rice, etc.)
And to my diet cheaters out there, yes you could pile up that small plate with fried, creamy, buttery and fatty. But, hold yourself accountable this season!
If you are feeling extra special festive, eat your dinner, then throw the plate against the wall - Opa! Do this at your own risk...
Thursday, December 3, 2009
Start Today: 25 Tips for Surving the Holidays Sans Extra Weight
Coming off the Thanksgiving weekend and then my birthday, I had one of those epiphany moments. You know the ones where the sun shines a little brighter and your head becomes clear (and you might even start skipping)? Well, maybe not the skipping part, but I had a moment. So, I ate my way through the past week. Let me outline my indiscretions (although mine are nothing like Tiger’s of late):
Thanksgiving – Your traditional calorie-laden fare + two pieces of pie.
Friday – Sticky buns for breakfast, pizza for dinner + dessert
Saturday – Mexican food, turkey pot pie + dessert
Sunday – Pasta, garlic bread + dessert
Monday – dessert
Tuesday – dessert
Wednesday (my birthday) ¬– Mexican food, wine + LOTS of dessert
Ok, here we are on Thursday and I had that epiphany thing. It’s the holidays, the food temptations are around every corner – the candy dish at the office, the tempting appetizers at all those holiday parties, the special lunches with friends, the happy hours, the cookies that you have to bake so that your children get a special holiday…it goes on and on! Well, I am not going to pretend that I will skip those delicious cookies with the Hershey kiss pressed into the top. I am just going to have to balance it out. Smart. Thus my epiphany. I’m not going to give in and say “starting January 1 [insert good intention here]…” I’m starting NOW. I’m going to balance treats and holiday fare with good habits and strong workouts.
To my credit of those 7 days of shoveling garbage into my stomach, I worked out a lot. I even worked out on my birthday, at 6 AM nonetheless – a commendable feat.
Rather than waiting until January 1st to get in gear, join me and start now. No excuses. There are so many ways to survive the holidays without gaining weight.
My naked stretchers, you are in luck, I’m going to uncover these tips and share them with you. It’s about balance. Like an advent calendar, I am going to reveal a new tip each day leading up to Christmas. How fun, right!?
Stay tuned and stay warm. It’s actually pretty darn cold in Dallas!
Here are the 3 tips for December 1-3:
Tip #1: Make a pot of soup on Sunday and eat it every day for lunch. It’s so easy to give in and go out with the group to any number of diet torture chambers (i.e., restaurants), but think of your soup as gaining valuable time (and avoiding disastrous calories). You can get more done at the office and leave earlier if you work through lunch! Leave early to get to the mall OR the gym!
I like to make tortilla soup and eat it with baked chips and avocado. Here’s my recipe:
Ingredients
Chicken breasts baked and cubed (one breast per person), just season with salt and pepper before baking
3 cans diced tomatoes (low sodium)
1 can water (use the same can from the tomatoes)
2 small cans low sodium/low fat chicken broth
1-2 jars of prepared salsa (I like On the Border Mild)
5-6 corn tortillas, torn into pieces
1 can of corn, drained
1 can black beans, drained and rinsed
1 cup chopped carrots
1 large white onion, chopped
Directions
Season raw, thawed chicken breasts with salt and pepper. Bake chicken at 325 degrees. Let cool and chop into cubes. In a large pot, add a touch of vegetable oil and sauté the chopped onion, carrots and corn until slightly browned. Add all other ingredients (chicken, tomatoes, water, chicken broth, salsa, black beans and tortillas) and simmer for 1-2 hours on low heat. Note that the corn tortilla pieces will thicken up the soup and give it a nice corn flavor. Mmmm...
Garnish with any or all of the following...
Avocado, sliced
Shredded cheddar cheese (light)
Baked tortilla chips
Cilantro
Taste-y!
Tip #2: Try a two-a-day workout. Sounds crazy and like you are on a high school football team or something, but it is totally doable. Wake up a little early in the morning and go for a brisk jog around your block. 15-20 minutes ought to do the trick. Plus the cool air will wake you right up! Bring your iPod tuned up with some Christmas music and you will get in the spirit, too!
Then fit in your regular workout during your lunch break or after work. It is so tempting to skip the gym this time of year to tackle that long to-do list, but that is the worst thing you can do. You are so busy doing things for others, you forget yourself (and your health in the mix). Be a little selfish and keep yourself accountable to – well – yourself.
Tip #3: Try taking the stairs, parking as far away from the entrance as possible in parking lots and walking to talk to people in the office instead of calling or emailing them. Weight loss and maintenance are really based on a simple principle; eat less, move more. Move more. Forget the lazy habits that technology have brought us. Take a little more time to get there and enjoy the journey and the extra calorie-burn.
Stay tuned for another tip for surviving the holidays tomorrow!
Friday, November 20, 2009
The dreaded candy dish...
It sits there staring at me as I pass the receptionist...chocolate, caramel, nougat, sugary sweet goodness.
The candy dish.
The devil dressed in colorful packaging – the candy dish.
I went back to work in November and have fallen victim to the candy dish's evil clutches. "It's just one," I say as I peel back the wrapper revealing a mini Twix.
"It's little." Snickers.
"I worked out today." Reese's Peanut Butter Cup.
"It's probably OK to have two." Mr. Goodbar + Twix.
"Gosh, that was a long meeting, I better have another piece of candy." Milky Way.
"I had a salad for lunch, one more won't be bad." Baby Ruth.
"What's another." Snickers.
"I've sent like three emails in the past 20 minutes, I need candy..." Snickers, Twix, Reese's Peanut Butter Cup.
By the end of the day, I saunter by slyly with my purse in hand. I casually dump the rest of the contents of the dish in and run quickly to the elevator.
OK, I really didn't do that. But I thought about it.
I made a lot of excuses to justify eating a lot of candy every day since November 6! I don't even want to calculate the unnecessary calories.
I think that we do this about a lot of unhealthy habits. We make excuses to skip the gym, eat dessert, have french fries, eat an extra helping of mashed potatoes, etc. And that's just what they are: excuses.
Every morning I go into the office thinking, I don't need any candy. I usually make it to about 2pm and then I quickly rack up the minis. I have good intentions. But, as they say, "good intentions pave the way to hell."
I don't want to go to hell. I want to be eating angel food cake. So, I decided today (as I felt the guilt set in from my dip into the dish) that I am quitting cold turkey. I'm done. No more candy dish. It does me no good. The crazy thing is, I'm not even a candy person. I like baked goods. If I really want something sweet, I should save it for a real dessert (brownie, cookie, piece of cake).
You don't own me candy dish!
Temptation will be there to greet me each day, but I am going to triumph! Damn you candy dish!
My advice today: Outlaw a bad habit. Identify something that does you no good, whatever that may be.
Share your habit with me and the steps you plan to take to quit, once and for all.
The candy dish.
The devil dressed in colorful packaging – the candy dish.
I went back to work in November and have fallen victim to the candy dish's evil clutches. "It's just one," I say as I peel back the wrapper revealing a mini Twix.
"It's little." Snickers.
"I worked out today." Reese's Peanut Butter Cup.
"It's probably OK to have two." Mr. Goodbar + Twix.
"Gosh, that was a long meeting, I better have another piece of candy." Milky Way.
"I had a salad for lunch, one more won't be bad." Baby Ruth.
"What's another." Snickers.
"I've sent like three emails in the past 20 minutes, I need candy..." Snickers, Twix, Reese's Peanut Butter Cup.
By the end of the day, I saunter by slyly with my purse in hand. I casually dump the rest of the contents of the dish in and run quickly to the elevator.
OK, I really didn't do that. But I thought about it.
I made a lot of excuses to justify eating a lot of candy every day since November 6! I don't even want to calculate the unnecessary calories.
I think that we do this about a lot of unhealthy habits. We make excuses to skip the gym, eat dessert, have french fries, eat an extra helping of mashed potatoes, etc. And that's just what they are: excuses.
Every morning I go into the office thinking, I don't need any candy. I usually make it to about 2pm and then I quickly rack up the minis. I have good intentions. But, as they say, "good intentions pave the way to hell."
I don't want to go to hell. I want to be eating angel food cake. So, I decided today (as I felt the guilt set in from my dip into the dish) that I am quitting cold turkey. I'm done. No more candy dish. It does me no good. The crazy thing is, I'm not even a candy person. I like baked goods. If I really want something sweet, I should save it for a real dessert (brownie, cookie, piece of cake).
You don't own me candy dish!
Temptation will be there to greet me each day, but I am going to triumph! Damn you candy dish!
My advice today: Outlaw a bad habit. Identify something that does you no good, whatever that may be.
Share your habit with me and the steps you plan to take to quit, once and for all.
Friday, November 13, 2009
Nude Nutrition
I kinda like naked things.
My little baby Elvis at bath time...
My former nude self (pre-baby Elvis)...
Nude beaches (I've been on one, seriously)...
Naked juice, try it, it's good...
My blog...
And of course raw fruits and veggies.
I'm not obsessed with nudity. I wear clothes frequently and generally don't lounge around in the buff. I am referring to "nude nutrition," as I call it. Foods are best naked. Fruits and veggies get stripped of some of their goodness when they are frozen, cooked and drenched with unnecessary sauces and additives.
You know that first sweet strawberry of the summer? You didn't need any whipped cream or Splenda to make it taste good. It was pure heaven all by it's lonesome. Better than Halloween candy (which is sitting in the candy dish at work taunting me, by the way).
A sweet coworker that is days away from giving birth asked about how she can get more raw fruits and veggies into her diet, thus my reason for this post. According to the USDA, it is recommended that adults get five servings of fruit per day and three servings of veggies to prevent a long list of ailments including various cancers. "Pick an ailment these days and researchers somewhere are searching for chemicals in plants that will prevent them, or offer a cure. Plant chemicals, known as phytochemicals, are the cutting edge of nutritional research because they hold the keys to preventing some of our most deadly diseases, such as cancer and heart disease, as well as some of our most common, like asthma, arthritis, and allergies." But, sadly, the average American only eats 1 1/2 servings of vegetables a day and NO fruits. Shocking, but true. Take a quick audit of your recent fruit/veggie intake. Surprise!
Fresh produce comes with its challenges. It's time consuming to get them prepped to eat, they tend to spoil quickly and sometimes without those sauces and additives they aren't that appetizing.
My solution: The Juicer
I've always wanted a juicer (and an Easy Bake oven). Juicers should be added to the 7 Wonders of the World, because they can take just about any fruit or veggie and squeeze all the delicious goodness out into a drinkable delight.
I was curious about the health benefits of the Juicer and turned to my friend Google to provide you, "my naked stretchers," the findings.
Juicing gets more nutrients to your naked bod
Juicing removes the indigestible fiber, allowing nutrients to be made available to the body in much larger quantities than if a fruit or vegetable was eaten whole. For example, because many nutrients are trapped in the fiber, when you eat a raw carrot, you are only able to benefit from about 1% of the available beta carotene. When a carrot is juiced, removing the fiber, nearly 100% of the beta carotene can be assimilated.
Pure, naked water
According to living-foods.com, "More than 65% of most of the cells in the human body are made of water, and in some tissues, for example the brain, the cells can be made up of as much as 80% water. Water is absolutely essential for good health, yet most people don't consume enough water each day. Plus, many of the fluids we do drink, coffee, tea, soft drinks, alcoholic beverages and artificially flavored drinks each contain substances that require extra water for your body to eliminate. Fruit and vegetable juices are free of these unneeded substances and are full of pure, clean water."
Enzyme-envy
Fresh juices are rich in enzymes. In fact, the "freshness" of juice is a key feature, because enzymes are killed by heat. "When you eat cooked foods, whether its meat, grains, fruits, or vegetables, if the food is cooked at temperatures above 114 degrees, the enzymes have been destroyed by the heat. Since fruits and vegetables are juiced raw, the enzymes are still viable when you drink the juice."
Juicing still takes some time. But you should be investing a good amount of time for your health each day, anyway. My suggestion is to take an hour each week (maybe on Sunday night) to prep. And P.S. fresh juice keeps for about a week in the fridge.
I also got Googlicious and came across some delish sounding recipes to get you started:
Apple Pineapple Ginger Juice Recipe
1 apple, cored and sliced
1 cup fresh pineapple, cubed, skin removed
1/2 inch fresh ginger
Juice the apple and ginger together, then juice the pineapple and serve.
Blueberry Grape Juice
handful of grapes
1 cup blueberries
Apple Kiwi Juice Recipe
3 kiwis, peeled
2 apples, cored and sliced
Pineapple Orange Strawberry Cocktail
1 orange, peeled and sectioned
1 cup fresh pineapple, cubed, skin removed
5 strawberries
Cucumber Celery Cooler Recipe
4 medium carrots, greens removed
1/4 medium cucumber, peeled
1 stalk celery
1 apple, sliced
1/2 lemon, peeled
My take? Juicing is smart. Make the investment (both financially and with your time). And buy me a juicer for Christmas, please. I guess I'm too old for the Easy Bake Oven.
Sources: www.living-foods.com, www.lifeclinic.com, www.healthrecipes.com
My little baby Elvis at bath time...
My former nude self (pre-baby Elvis)...
Nude beaches (I've been on one, seriously)...
Naked juice, try it, it's good...
My blog...
And of course raw fruits and veggies.
I'm not obsessed with nudity. I wear clothes frequently and generally don't lounge around in the buff. I am referring to "nude nutrition," as I call it. Foods are best naked. Fruits and veggies get stripped of some of their goodness when they are frozen, cooked and drenched with unnecessary sauces and additives.
You know that first sweet strawberry of the summer? You didn't need any whipped cream or Splenda to make it taste good. It was pure heaven all by it's lonesome. Better than Halloween candy (which is sitting in the candy dish at work taunting me, by the way).
A sweet coworker that is days away from giving birth asked about how she can get more raw fruits and veggies into her diet, thus my reason for this post. According to the USDA, it is recommended that adults get five servings of fruit per day and three servings of veggies to prevent a long list of ailments including various cancers. "Pick an ailment these days and researchers somewhere are searching for chemicals in plants that will prevent them, or offer a cure. Plant chemicals, known as phytochemicals, are the cutting edge of nutritional research because they hold the keys to preventing some of our most deadly diseases, such as cancer and heart disease, as well as some of our most common, like asthma, arthritis, and allergies." But, sadly, the average American only eats 1 1/2 servings of vegetables a day and NO fruits. Shocking, but true. Take a quick audit of your recent fruit/veggie intake. Surprise!
Fresh produce comes with its challenges. It's time consuming to get them prepped to eat, they tend to spoil quickly and sometimes without those sauces and additives they aren't that appetizing.
My solution: The Juicer
I've always wanted a juicer (and an Easy Bake oven). Juicers should be added to the 7 Wonders of the World, because they can take just about any fruit or veggie and squeeze all the delicious goodness out into a drinkable delight.
I was curious about the health benefits of the Juicer and turned to my friend Google to provide you, "my naked stretchers," the findings.
Juicing gets more nutrients to your naked bod
Juicing removes the indigestible fiber, allowing nutrients to be made available to the body in much larger quantities than if a fruit or vegetable was eaten whole. For example, because many nutrients are trapped in the fiber, when you eat a raw carrot, you are only able to benefit from about 1% of the available beta carotene. When a carrot is juiced, removing the fiber, nearly 100% of the beta carotene can be assimilated.
Pure, naked water
According to living-foods.com, "More than 65% of most of the cells in the human body are made of water, and in some tissues, for example the brain, the cells can be made up of as much as 80% water. Water is absolutely essential for good health, yet most people don't consume enough water each day. Plus, many of the fluids we do drink, coffee, tea, soft drinks, alcoholic beverages and artificially flavored drinks each contain substances that require extra water for your body to eliminate. Fruit and vegetable juices are free of these unneeded substances and are full of pure, clean water."
Enzyme-envy
Fresh juices are rich in enzymes. In fact, the "freshness" of juice is a key feature, because enzymes are killed by heat. "When you eat cooked foods, whether its meat, grains, fruits, or vegetables, if the food is cooked at temperatures above 114 degrees, the enzymes have been destroyed by the heat. Since fruits and vegetables are juiced raw, the enzymes are still viable when you drink the juice."
Juicing still takes some time. But you should be investing a good amount of time for your health each day, anyway. My suggestion is to take an hour each week (maybe on Sunday night) to prep. And P.S. fresh juice keeps for about a week in the fridge.
I also got Googlicious and came across some delish sounding recipes to get you started:
Apple Pineapple Ginger Juice Recipe
1 apple, cored and sliced
1 cup fresh pineapple, cubed, skin removed
1/2 inch fresh ginger
Juice the apple and ginger together, then juice the pineapple and serve.
Blueberry Grape Juice
handful of grapes
1 cup blueberries
Apple Kiwi Juice Recipe
3 kiwis, peeled
2 apples, cored and sliced
Pineapple Orange Strawberry Cocktail
1 orange, peeled and sectioned
1 cup fresh pineapple, cubed, skin removed
5 strawberries
Cucumber Celery Cooler Recipe
4 medium carrots, greens removed
1/4 medium cucumber, peeled
1 stalk celery
1 apple, sliced
1/2 lemon, peeled
My take? Juicing is smart. Make the investment (both financially and with your time). And buy me a juicer for Christmas, please. I guess I'm too old for the Easy Bake Oven.
Sources: www.living-foods.com, www.lifeclinic.com, www.healthrecipes.com
Saturday, October 31, 2009
Halloween Treats - Playing it Smart
As you dust off the "Naughty Nurse" costume or get the kids ready to hit the trick-or-treat scene, there is temptation 'round every corner on Halloween. It's scary how you can sabotage your diet on one day!
Those seemingly harmless little mini candies can be pretty harmful. The sweet witches brew cocktail that goes down so smooth is packing too many calories and more sugar than the mini!
Let me give you some tips for maintaining your diet while still enjoying the merriment of the holiday.
Indulge a little
Here's a list of some tasty treats that are between 50-80 calories.
- One mini candy bar
- Four Hershey's Kisses
- Two Dum-Dum lollipops
- Three Mini-Tootsie Rolls
- One Nerds mini-box
- Ten pieces of candy corn
- Two small Laffy Taffys
- Two Jolly Ranchers
- One Junior Mints mini-box
- One Mike-n-Ike mini-box
- Two small York Peppermint Patties
Play it Smart with Alcohol
I love going out on Halloween. There are so many great, creative costumes to see and it's always fun to be someone or something else for an evening. But, too much alcohol can not only ruin a great week of healthy habits, it can make you feel pretty crummy the next day. I recommend white wine over any sugary liquor choices or punch. I like to make white wine spritzers when I'm out for an evening. Just add diet sprite or 7up to 2 or 3 ounces of wine. It dilutes the alcohol so that you don't drink as much. I bring a bottle of the soda in my purse so that I don't have to pay extra at a bar.
You should also balance each alcoholic drink with the 2-1 theory. Two glasses of water per one drink.
Hit The Gym Before the Party
"Many studies have been done that conclude we tend to eat less, and absorb less of the bad stuff when we do, after a good workout. Also, the rush of endorphins tends to make us a bit happier, which means we don't seek joy in the Reese's Peanut Butter Cup." Make sure to get in a good one today. You will be less prone to candy overload if you do!
Hide the evidence. Better yet, get rid of it!
Tomorrow morning (after your extra hour of sleep), throw away or give away all the extra candy. Do not leave it sitting around for you to snack on for the next two weeks! If it's there, you WILL eat it. Don't kid yourself. This "housecleaning" includes all extra trick-or-treat candy, brownies, cookies, etc. that found their way into your home after today. If you have kids and they would be a little less than happy if you ditched their stash, hide it under the sink or on a high shelf in the pantry. Get it out of sight. Give the kids 1-2 pieces a day in their lunch or after dinner and then after a month, throw it away. Candy does not need to hang around until next Halloween!
Happy Halloween!
Source: Beachbody.com
Thursday, October 29, 2009
The absolute WORST foods you can eat...
I often jump on top of my soap box to anyone who will listen about certain foods. For example, I have always told my Dad "do not eat that Alfredo sauce! It's like a heart attack on a plate!" Ummm...it's true by the way.
Anyway, I have shared foods that are great for you - filling, tasty and nutritious. I feel like it's time to explore those items that can jeopardize your health the most. Don't get mad if I list your faves. This list is based on an analysis of the nutritional values, not necessarily just my opinion.
Ok, here goes...
1. Hot dogs: Our ballpark fave is one of the worst offenders, not just because of the meat, non-meat, not sure what's in part, but because of the white bun and chili we top it with. "What really gets hot dogs on the list is that they may just give you cancer! Hot dogs as well as other cured meats contain nitrates. While harmless by themselves nitrates in our bodies can eventually be converted into nitrosamines which are powerful carcinogens."
The average American eats 60 hot dogs a year. Ick. Let's cut that down to maybe just one or two per year on a special occasion...like if you went to the World Series!
2. Alfredo sauce: In honor of the Yankees run to the World Series, let's look at the stats for 1 cup of this creamy sauce - 250 calories, 18 grams of fat (most of which are the bad kind), 27 mg of cholesterol and 17 grams of carbs. That is for one measly cup! Have you ever had pasta with only one cup of sauce? May as well double this = 500 calories, 36 grams of fat, 54 mg of cholesterol, 34 grams of carbs. With stats like that, it's a wonder that ANYONE can knowingly eat that mess. Sorry to burst your bubble of blissful naivety.
3. French fries / Onion rings: I get a little angry when I think about how Americans can take something pretty darn nutritious like a potato or an onion and make it so unhealthy! Ok, maybe the French helped us some...
Sure, some french fries are prepared better than others, but I'm talking about the fast food kind. According to the Associated Content, even though fries "come different ways at different places, none of them are actually good for you. If you know you are getting a French fry from an actual cut and fried potato these are going to be better for you than the fast food kind. The fast food fry contains carcinogens, lots of sodium and other non nutritious things."
Skip 'em.
4. Ice Cream: This one pains me the most. The cream used is real ice cream is incredibly high in fat and calories. Then when Ben & Jerry get a hold of it and add all the other sweet goodness, you've got a diet buster of the worst kind. Not to mention that the most common time for consuming ice cream is in the evening when we are most sedentary. There are better alternatives.
5. Bacon: Nothing says "good morning" like the smell of fresh bacon cooking. That delish smell is none other than fried fat and sodium, though. "Two pieces of bacon, cooked and drained will be about 120 calories and up to 10 grams of fat and that is when drained. If you aren't draining your bacon you can double those numbers."
The nitrates in bacon have also been linked to stomach, pancreatic and colon cancer. Boo for bacon.
6. Donuts: You know that tempting, innocent looking hot pink number with the sprinkles? Run away screaming! I cannot think of a worse offender in the sweets family. It is packed with calories, sugar, fat and sodium. Fried dough? What in heaven's name were they thinking when this was invented? Donuts are even worse because they are generally eaten for breakfast, which because of the high sugar and carbs spikes your blood sugar with a very vicious crash. One donut has abut 300 calories and 19 grams of fat. And when is the last time you had just one?
Next time you bring breakfast to the office, opt for breakfast burritos. Still not the best thing for you, but a helluva lot better than this round devil.
7. Regular Soda: Liquid candy. Seriously. Soda is jam-packed with high fructose corn syrup, caffeine, sodium, preservatives and EMPTY calories. You may as well eat a couple sugar packets. I don't hate on any particular brand over another. They are all BAD. I've also heard that you can dissolve a nail in a glass of Coca-Cola. Mythbusters says "no," but the fact that it was even tested tells you about the acidity. I am not willing to put that kind of toxin in my body.
But what if you love the fizz? I'm with you. I do like a little carbonation. It tickles your nose and complements popcorn so well. Diet sodas have come a long way. Diet Dr Pepper tastes sweet and indulgent. Although I am not a fan of sodas in general, diet included, every now and again I will indulge in one. But, my healthy friends, the negative ingredients outweigh the momentary fizzy delight.
8. White bread: There is little else that packs on more weight than refined carbs, like white bread. This also includes hot dog buns, white pitas, white bread at restaurants, etc. Banish it from your diet! Some dietitians would say that you shouldn't eat anything white - white bread, white sugar, white sauces, etc.
According to Tanya Zuckerbrot, inventor of skinnyandthecity.com, “[white bread] shoots your blood sugar up and then you crash. The fiber in whole wheat slows the digestion down so you feel fuller longer and fiber helps stabilize the blood sugar."
9. Mayo: With 110 calories and 11 grams of fat in 2 just tablespoons, mayo is pure evil for watching the waistline. "The fat in mayo is polyunsaturated, which isn’t as bad as saturated or trans fats, but it’s not as good as monounsaturated fat. Polyunsaturated fat can lower your bad cholesterol but it does not increase your good cholesterol,” according to my buddy Tanya Zuckerbrot.
When it comes to mayo, it just doesn't cut the mustard. Ha!
10. Packaged Pastries: Sorry Little Debbie. You are much better off getting a fresh pastry from a bakery than to eat a packaged treat with loads of fat, calories and preservatives. This dessert lover just says no to ding-dongs. Empty calories. And they really don't taste as good as something fresh.
Did I ruin your lunch plans?
The good news is that almost all of these foods can be made better for you, lower in fat and lower in calories. Why negate all of your great efforts with these foods? Stay tuned for the yin to these unhealthy yangs. I will post later this week...
For the love of God, put down the hot dog on white bread with mayo, fries and Coke. Walk quickly to the trash and find something else to eat!
Sources: Associated Content, Askthetrainer.com, The Today Show, New York Daily News
Monday, October 26, 2009
Healthy Start
Everyone is looking for a quick fix, right? Quick energy boost? Fast weight loss? Speedy slimming? We are an instant gratification society - give me my results now, please!
Well, I do not believe that there is "speed to market" when it comes to health and fitness. It is something that you will need to work at your entire life. Watching what you eat and exercise should be part of your routine from now until your 100. (Insert sigh here). No, wait. That shouldn't be a source of frustration; it should just simply be part of what you do each day, like brushing your teeth.
Ok, enough airy fairy advice. That is all fine in theory, but when it comes to brass tax we all need help. Well, I can offer you some help when it comes to getting started, getting motivated and/or keeping your current goals in sight.
The first step you need to take is to start with breakfast. Can you hear Grandma's voice echoing in your head: "Breakfast is the most important meal of the day." But it is so true. Breakfast is so important because it breaks the night long fast and bumps up your metabolism. If you don't eat breakfast, then your body goes all the way to lunch without kicking into full gear. Would you want to wait that long for your body to get going? Now that's NOT instant gratification for the old metabolism.
According to a Harvard University study of kids in the Northeast, there was a clear link that showed those that usually ate breakfast performed better in math and had fewer cases of hyperactivity in the classroom. Breakfast is your tool to natural energy.
We are all busy. It's just as easy to run out of the house to work without taking the five minutes to grab a bite. But there are so many easy things to make or prep the night before. Here are some great, healthy, filling options:
1. Whole wheat toast with peanut butter. This is my staple breakfast. I pop in toast while I'm packing my bag for the day. I slather a little natural peanut butter on it and wrap it in a napkin to eat in the car on the way to work. Add coffee in a to-go cup and you have a budget and health-conscious meal.
2. Oatmeal. Instant oatmeals are so easy to prepare and taste pretty good. Oatmeal is a nice, healthy comfort food - especially as the temperatures drop. Mmm...a warm bowl sure sounds good.
3. Shakeology. I just started selling Beachbody products and have fallen in love with this meal replacement shake. Seriously. I know that I don't condone energy drinks, but this one packs an energy punch without any weird ingredients. It also helps aid weight loss. It has all kinds of great vitamins, fiber, phytonutrients and more. Full, full, full for at least 4 hours. Mix her up, pop it in your BPA free water bottle and head to work. Convenient and tasty. If you are interested in trying this let me know or check out my Beachbody site: www.teambeachbody.com/meghanh
4. Egg White Omelette. This one takes a little more time and might be a weekend breakfast. I like to buy pre-cut veggies at the grocery store so that I can toss a few into the egg white mixture before cooking. Add a little reduced fat cheese and a slice or two of dry whole wheat toast. Delish.
5. Yogurt Parfait. This is one that I make the night before using plain or vanilla fat free yogurt layered with fruit. Add the granola in the morning so that it doesn't get mushy. Another one to put in a plastic cup and eat on your way to work! Just try to eat it at stoplights only.
Whether it's toast or Shakeology, make breakfast a priority this week. Your body will begin to use this fuel and your overall metabolism will improve. Try it for a week and let me know the result!
Source: Balancing Meals, Suite 101
Well, I do not believe that there is "speed to market" when it comes to health and fitness. It is something that you will need to work at your entire life. Watching what you eat and exercise should be part of your routine from now until your 100. (Insert sigh here). No, wait. That shouldn't be a source of frustration; it should just simply be part of what you do each day, like brushing your teeth.
Ok, enough airy fairy advice. That is all fine in theory, but when it comes to brass tax we all need help. Well, I can offer you some help when it comes to getting started, getting motivated and/or keeping your current goals in sight.
The first step you need to take is to start with breakfast. Can you hear Grandma's voice echoing in your head: "Breakfast is the most important meal of the day." But it is so true. Breakfast is so important because it breaks the night long fast and bumps up your metabolism. If you don't eat breakfast, then your body goes all the way to lunch without kicking into full gear. Would you want to wait that long for your body to get going? Now that's NOT instant gratification for the old metabolism.
According to a Harvard University study of kids in the Northeast, there was a clear link that showed those that usually ate breakfast performed better in math and had fewer cases of hyperactivity in the classroom. Breakfast is your tool to natural energy.
We are all busy. It's just as easy to run out of the house to work without taking the five minutes to grab a bite. But there are so many easy things to make or prep the night before. Here are some great, healthy, filling options:
1. Whole wheat toast with peanut butter. This is my staple breakfast. I pop in toast while I'm packing my bag for the day. I slather a little natural peanut butter on it and wrap it in a napkin to eat in the car on the way to work. Add coffee in a to-go cup and you have a budget and health-conscious meal.
2. Oatmeal. Instant oatmeals are so easy to prepare and taste pretty good. Oatmeal is a nice, healthy comfort food - especially as the temperatures drop. Mmm...a warm bowl sure sounds good.
3. Shakeology. I just started selling Beachbody products and have fallen in love with this meal replacement shake. Seriously. I know that I don't condone energy drinks, but this one packs an energy punch without any weird ingredients. It also helps aid weight loss. It has all kinds of great vitamins, fiber, phytonutrients and more. Full, full, full for at least 4 hours. Mix her up, pop it in your BPA free water bottle and head to work. Convenient and tasty. If you are interested in trying this let me know or check out my Beachbody site: www.teambeachbody.com/meghanh
4. Egg White Omelette. This one takes a little more time and might be a weekend breakfast. I like to buy pre-cut veggies at the grocery store so that I can toss a few into the egg white mixture before cooking. Add a little reduced fat cheese and a slice or two of dry whole wheat toast. Delish.
5. Yogurt Parfait. This is one that I make the night before using plain or vanilla fat free yogurt layered with fruit. Add the granola in the morning so that it doesn't get mushy. Another one to put in a plastic cup and eat on your way to work! Just try to eat it at stoplights only.
Whether it's toast or Shakeology, make breakfast a priority this week. Your body will begin to use this fuel and your overall metabolism will improve. Try it for a week and let me know the result!
Source: Balancing Meals, Suite 101
Saturday, October 24, 2009
Natural Energy
I taught a rockin’ kickboxing class this morning and still have my exercise high so I thought I would draft a post. After class I had some awesome members come and chat with me. They were so sweet and told me that they were so glad that I’m back to teaching (after being off for several months with the baby).
To be honest I love it when I get my ego stroked a bit. When you are a new Mom, you are 100% dedicated to a little person that cannot say “thank you,” or “Momma you look pretty” or even tell you what it is they need. Ok, so I don’t always look “pretty” as I do the early morning feedings or am cleaning up his cute little bum. In fact, I probably look a little rough. P.S. yesterday I never got a shower in!
All that being said, I was more than happy to chit-chat with the girls. One of my new “best friends” was telling me she is so motivated by my high energy and asked if I take any sort of energy supplement or drink an energy booster before class. They were shocked when I told them that the truth is, no, I take nothing. I don’t believe in energy drinks or any supplementation other than a multi-vitamin. I have been known to drink a shake with vitamins and such, but nothing that has any energy boosters or weird ingredients.
I believe that I am one of those people with natural energy, which is why I seem to excel at teaching Group Fitness. However, I think that energy is part state of mind and part healthy living.
We pump so many toxins into our diets – from the preservatives in the food we eat to sodas and alcohol. It’s a wonder we can even drag ourselves out of bed in the morning! While I don’t live completely preservative free, I try to eat as many fresh ingredients as possible. You feel more full and can see the difference on the scale.
The other two critical ingredients to my energy success are sleep and water. You cannot drink enough water in my opinion. I keep a water bottle on hand and probably fill it up 6-8 times per day. I also get plenty of sleep. Even with a newborn who wakes up many times a night to feed, I always make sure to go to bed early and eliminate anything that may decrease the quality of sleep (i.e., alcohol, caffeine, etc.)
Don’t get me wrong, I love a good cup of coffee and haven’t met a Sauvignon Blanc that I didn’t like. But, I enjoy both of those indulgences in moderation. You’ve heard it before and it is SO true. Most things in moderation are ok for you – caffeine, alcohol, dessert…sex. My husband would say that the last one is best enjoyed everyday (like taking my vitamin)! Ha!
Did I cross the line? Ok, I’ll steer it back to my point. My point is energy cannot be found in a bottle. If you look for some type of quick fix, you won’t find it. You can find it inside yourself (another word for energy is drive.) Find the drive within you to rock your workout and rock your lifestyle.
I’m sipping on my water as I type, just finished eating grapes and am about to take a nap! Ok, the water part is true.
To be honest I love it when I get my ego stroked a bit. When you are a new Mom, you are 100% dedicated to a little person that cannot say “thank you,” or “Momma you look pretty” or even tell you what it is they need. Ok, so I don’t always look “pretty” as I do the early morning feedings or am cleaning up his cute little bum. In fact, I probably look a little rough. P.S. yesterday I never got a shower in!
All that being said, I was more than happy to chit-chat with the girls. One of my new “best friends” was telling me she is so motivated by my high energy and asked if I take any sort of energy supplement or drink an energy booster before class. They were shocked when I told them that the truth is, no, I take nothing. I don’t believe in energy drinks or any supplementation other than a multi-vitamin. I have been known to drink a shake with vitamins and such, but nothing that has any energy boosters or weird ingredients.
I believe that I am one of those people with natural energy, which is why I seem to excel at teaching Group Fitness. However, I think that energy is part state of mind and part healthy living.
We pump so many toxins into our diets – from the preservatives in the food we eat to sodas and alcohol. It’s a wonder we can even drag ourselves out of bed in the morning! While I don’t live completely preservative free, I try to eat as many fresh ingredients as possible. You feel more full and can see the difference on the scale.
The other two critical ingredients to my energy success are sleep and water. You cannot drink enough water in my opinion. I keep a water bottle on hand and probably fill it up 6-8 times per day. I also get plenty of sleep. Even with a newborn who wakes up many times a night to feed, I always make sure to go to bed early and eliminate anything that may decrease the quality of sleep (i.e., alcohol, caffeine, etc.)
Don’t get me wrong, I love a good cup of coffee and haven’t met a Sauvignon Blanc that I didn’t like. But, I enjoy both of those indulgences in moderation. You’ve heard it before and it is SO true. Most things in moderation are ok for you – caffeine, alcohol, dessert…sex. My husband would say that the last one is best enjoyed everyday (like taking my vitamin)! Ha!
Did I cross the line? Ok, I’ll steer it back to my point. My point is energy cannot be found in a bottle. If you look for some type of quick fix, you won’t find it. You can find it inside yourself (another word for energy is drive.) Find the drive within you to rock your workout and rock your lifestyle.
I’m sipping on my water as I type, just finished eating grapes and am about to take a nap! Ok, the water part is true.
Friday, October 23, 2009
Time Wasters
As I dig myself out of my flu fog, I have been doing a lot of relaxing and watching TV. This morning I was checking out the Today Show and one my faves, Jillian Michaels, was on answering fitness questions. She had a really interesting point that I had to share with everyone about wasting time that could be used for your health benefit. I reflected on the past week of achiness, coughing, sneezing, sleeping and general ickiness and calculated just how much TV I watched. Probably 40 hours of it. Sickening. Now in my case I needed the rest to get over illness, but I bet I watch more TV than I should. What else would I accomplish if I switched off the TV and did housework, went for a walk or popped in a workout DVD?
So many people claim that they don't have enough time to fit a workout into their day. In Jillian's no nonsense manner, I will say "that is crap." How much time do you watch TV each day? How long do you spend resetting that alarm each morning? Did your morning cup of coffee take 30 minutes? All that time can be reprioritized to allow time for fitness.
So, here I go. I'm feeling better. The day is beautiful. I am switching off the TV. There. Silence. That feels good. I'm headed out for a walk.
What will you do with your found time for health?
So many people claim that they don't have enough time to fit a workout into their day. In Jillian's no nonsense manner, I will say "that is crap." How much time do you watch TV each day? How long do you spend resetting that alarm each morning? Did your morning cup of coffee take 30 minutes? All that time can be reprioritized to allow time for fitness.
So, here I go. I'm feeling better. The day is beautiful. I am switching off the TV. There. Silence. That feels good. I'm headed out for a walk.
What will you do with your found time for health?
Tuesday, October 13, 2009
Lolli Lollipop
Sugar! Argghh! Why do I love you SO very much?
If you’ve been keeping up with my blog, you know that I am pretty much a sweet-aholic. I don’t just like sweet things, I need them, I crave them. Well, my sugar-addicted pals, I have found yet another way to satisfy my sweet tooth.
Lollipops.
You learned to love them as a kid. Only a lollipop in hand usually meant that you had to endure something awful, like a shot, a doctor’s visit, a trip to the tire store with Dad or a hard spelling test.
No shot needed for this tip.
I bought some Blow-Pops before I went in to be induced because I read something about sucking on hard candy gives you a little energy and such. I didn’t end up using any, but have a full bag of the sugary delights in the pantry. In a moment of sheer, sugar-craving panic last week where I had to choose between my husband’s pint of Haagen Daaz and a lollipop, I went for the lollipop.
Hmmm. 60 calories. No fat. Sugar, yes, but certainly the lesser of the two evils.
I am not necessarily condoning refined sugars, but feel like a lollipop here or there when in a sugar obsessed fit, is not the worst thing. The result – ZERO dessert for me this week. Just 3 lollipops.
One to try. Don’t tell your dentist I told you.
If you’ve been keeping up with my blog, you know that I am pretty much a sweet-aholic. I don’t just like sweet things, I need them, I crave them. Well, my sugar-addicted pals, I have found yet another way to satisfy my sweet tooth.
Lollipops.
You learned to love them as a kid. Only a lollipop in hand usually meant that you had to endure something awful, like a shot, a doctor’s visit, a trip to the tire store with Dad or a hard spelling test.
No shot needed for this tip.
I bought some Blow-Pops before I went in to be induced because I read something about sucking on hard candy gives you a little energy and such. I didn’t end up using any, but have a full bag of the sugary delights in the pantry. In a moment of sheer, sugar-craving panic last week where I had to choose between my husband’s pint of Haagen Daaz and a lollipop, I went for the lollipop.
Hmmm. 60 calories. No fat. Sugar, yes, but certainly the lesser of the two evils.
I am not necessarily condoning refined sugars, but feel like a lollipop here or there when in a sugar obsessed fit, is not the worst thing. The result – ZERO dessert for me this week. Just 3 lollipops.
One to try. Don’t tell your dentist I told you.
Sunday, October 11, 2009
It's Snack Time...
My office buddy, Jennifer, asked for some smart snacking options and I have plenty of those to share. I am a snack freak.
Smart snacking to me is more than a low-cal dish to get you from lunch to dinner. It should be a balanced combination that keeps your blood sugar even and gives you an energy boost. Perhaps the most important component to a snack is how satisfying it is. I always balance a carb and protein. This will keep you from hitting the vending machine 20 minutes after you eat some random 100-calorie pack. Those things bug me, they are so unsatisfying. I could rant about those for an entire post. But I won’t.
So, here are my faves to stave off the hunger beast. Feel free to add a few of your ideas.
PB & A
Apple (I like Granny Smith’s or Fuji) 2 TBS peanut or almond butter (look for the natural ones out there, they are best)
This is the smart snacking version of PB&J. Replace the “J” with “A.” And we all know that “A” is for Apple. We learned that in kindergarten. I like to use a reduced fat version of peanut butter. It still tastes delish.
If you don’t have an apple, peanut butter is good on lots of things – bananas, celery, pears, whole wheat toast and pretzels. I keep a jar at my desk to make it easy.
Hummus Dip
Hummus Whole wheat tortilla OR raw veggies (like carrots or cherry tomatoes)
No instruction needed. Dip and enjoy.
Little bit’o’Guac
Guacamole Raw veggies (i.e., celery, carrots, cherry tomatoes or broccoli) OR corn tortilla
I think I eat avocadoes almost every day. Nature’s butter! Just don’t eat an entire avocado at a time. A little goes a long way. Dip the veggies or tortilla in the guac and say “yum.” Easy.
Turkey roll up
Sliced deli turkey (I heart Boar’s Head) Spicy mustard Small wheat tortilla
Spread the mustard on the tortilla, add turkey and roll away. This is so delish and easy. Try other options besides the mustard, too, like low-cal salad dressing, fat-free mayo or a bruschetta spread.
Low-fat popcorn and sliced almonds
1 packet of your fave low-cal popcorn (or air-popped is even better, since it sans processing) ½ cup sliced almonds (I use Diamond culinary sliced almonds) Spice of your choosing (if I want something sweet, I use Splenda and cinnamon. For a savory touch, use a seasoning salt and a dash of parmesan cheese)
Toss it all together in a bowl and separate into a 5 zip-loc bags. Yay, a portion control sized for the entire week. Be sure to store in the fridge if you use parmesan.
Yogurt parfait with almonds
1 small tub of your favorite yogurt (I love the Horizon organic) 1 handful of your favorite berry (mmm…blueberries) ½ handful of sliced almonds with no salt (I use Diamond culinary sliced almonds)
Mix it all together in a bowl and get back to your desk. I’m sure there are some emails to attend to.
Homemade Granola Mix
1 cup low-fat granola ½ cup dried fruit (I love craisins) ½ cup sliced almonds (again with the Diamond culinary nuts) ½ cup pretzels
Mix it all together in a bowl and separate into 5 zip-loc bags. Just like the popcorn mix above, you have a snack for the week. You can always add a little more sweet to the mix like a few (I repeat a FEW) M&M’s.
Laughing cow cheese
Light or fat-free Laughing Cow cheese Wheat melba toast
Just spread one wedge on a few melba crackers and bring on full!
Let me know which ones you like!
Wednesday, October 7, 2009
Exercise During Flu Season
If you haven't been inundated with flu talk in the media, then you have been living under a rock! I know that I am more paranoid than ever about the regular flu and the swine flu.
Many people fear germs and are hand sanitizing like crazy. This approach should follow you to the gym. I recommend grabbing some travel pack sanitizing wipes. Wipe down any equipment before touching it (including cardio machines, weights and other strength machines).
In the group fitness room, I may look like a nut, but I wipe down the stereo, all the hand weights that I use, the mat, bench and bar. Takes a few minutes, but will hopefully rid them of those nasty germies. Hey I've got an amazing little boy to protect!
If you do get sick, you should avoid hitting the gym to protect others and allow your body time to heal. Just don't overdo it on the chicken noodle soup!
If you are very paranoid of the gym germies, then take a jog outside or do a workout DVD. There are plenty of options that will keep you healthy and fit!
Bottom line: Don't let the flu keep you from achieving your fitness goals!
Many people fear germs and are hand sanitizing like crazy. This approach should follow you to the gym. I recommend grabbing some travel pack sanitizing wipes. Wipe down any equipment before touching it (including cardio machines, weights and other strength machines).
In the group fitness room, I may look like a nut, but I wipe down the stereo, all the hand weights that I use, the mat, bench and bar. Takes a few minutes, but will hopefully rid them of those nasty germies. Hey I've got an amazing little boy to protect!
If you do get sick, you should avoid hitting the gym to protect others and allow your body time to heal. Just don't overdo it on the chicken noodle soup!
If you are very paranoid of the gym germies, then take a jog outside or do a workout DVD. There are plenty of options that will keep you healthy and fit!
Bottom line: Don't let the flu keep you from achieving your fitness goals!
Sunday, October 4, 2009
Fab in 15
What time does your alarm go off in the morning? Do you hit the snooze button 5 times until you end up getting out of bed so late that you don't have time to wash your hair? For me, my sweet little boy serves as my alarm. Only my sweet alarm likes to go off about 4 times a night.
Ok, so let's get that hair washed and do something good for ourselves this week. I encourage you to try an experiment that I call "Fab in 15." For many of us, we drag ourselves out of bed, get ready and head off to work where we sit for 8+ hours and then try and squeeze in a workout before we head home to sit in front of the TV. Net net, we sit a lot.
Starting tomorrow morning give yourself a kick in the butt that will help jump-start your metabolism and get your day off to an energized start.
Here's how it works: Set your alarm 25 minutes earlier than normal. (I know those last few minutes of sleep are precious, but just give me a week and let's see what you think after you try this plan):
5 minutes: get dressed into workout gear and/or groan and moan about being up so early
15 minutes: jog or walk briskly around your block (or on a treadmill if you have one available)
5 minutes: execute 15 push-ups, 15 sit-ups (the real ones, not crunches) and 15 squats (hand weights optional)
Then you are done. Get ready (hair washing included), eat breakfast and take on your day.
That's it. Not too bad, right? Fab in 15 should not replace a full workout, it should be simply added to your daily routine. For an average 150-pound person you can burn 210 calories if you run for the 15 minute interval and 135 calories if you walk for 15 minutes at a brisk pace. These extra 25 minutes will help you burn more calories during your day and will get that metabolism working right away.
Alternately, if you already exercise first thing in the morning, then try this routine in the evening before dinner or during your lunch break.
You can even multi-task: Grab your dog and bring him along. Grab the stroller so the baby can enjoy the fresh air. Or check voicemails while you walk!
This mini burst of activity may help if you've hit a plateau or it might be just a great way to get your day started (or finished). Either way, it's a win-win.
If you snooze, you won't lose on this one!
Give it a try and let me know how it goes...
Saturday, October 3, 2009
Attitude is Everything
Today was my first day back to teaching aerobics after 4 months of maternity leave. I kicked my own butt. I'm already sore.
The last few months of my pregnancy were too hard to continue with teaching and then of course, after having the baby I needed time to heal. I had been getting back into exercise since about three weeks postpartum, but it has indeed been a long time since I had a rock star workout. When you teach, you have to be "on." You can't take a break, leave the class early or roll your eyes at the instructor when she says "just ten more." I had to bring a dynamic workout to a room full of 50 eager members and couldn't take it easy.
There was several points during the 60-minute kickboxing class that I thought I might pass out. But, I dug down deep at told myself to keep going. Whenever I felt fatigue creep up, I smiled even bigger and punched a little harder. It felt great! I tackled the pain with a great attitude. This class was one step closer to losing the last 10 pounds of baby weight.
My message to you today is to really think about your attitude when you go to the gym, take a class or even when choosing the right foods to eat. If you go into things with a sour attitude then the outcome cannot be successful. Have you ever hit the gym and said "I hate this." Or eaten your healthy meal and thought "this is miserable, I'd rather have a hamburger"? What was the ultimate outcome? Did you leave the gym after only 25 minutes of what you deem "agony" on the treadmill? Did you abandon the healthy meal and indulge in a high-calorie meal. Don't think of healthy habits and exercise as necessary evils. Think of them as steps toward a better you.
A great 30-minute workout or smart choices at the dinner table are tiny accomplishments that ladder up to achieving your larger goals.
What is your fitness goal? Share it here.
The last few months of my pregnancy were too hard to continue with teaching and then of course, after having the baby I needed time to heal. I had been getting back into exercise since about three weeks postpartum, but it has indeed been a long time since I had a rock star workout. When you teach, you have to be "on." You can't take a break, leave the class early or roll your eyes at the instructor when she says "just ten more." I had to bring a dynamic workout to a room full of 50 eager members and couldn't take it easy.
There was several points during the 60-minute kickboxing class that I thought I might pass out. But, I dug down deep at told myself to keep going. Whenever I felt fatigue creep up, I smiled even bigger and punched a little harder. It felt great! I tackled the pain with a great attitude. This class was one step closer to losing the last 10 pounds of baby weight.
My message to you today is to really think about your attitude when you go to the gym, take a class or even when choosing the right foods to eat. If you go into things with a sour attitude then the outcome cannot be successful. Have you ever hit the gym and said "I hate this." Or eaten your healthy meal and thought "this is miserable, I'd rather have a hamburger"? What was the ultimate outcome? Did you leave the gym after only 25 minutes of what you deem "agony" on the treadmill? Did you abandon the healthy meal and indulge in a high-calorie meal. Don't think of healthy habits and exercise as necessary evils. Think of them as steps toward a better you.
A great 30-minute workout or smart choices at the dinner table are tiny accomplishments that ladder up to achieving your larger goals.
What is your fitness goal? Share it here.
Tuesday, September 29, 2009
Faux Fast Food
I had my first sleepover since my college sorority days last night! My husband is in Vancouver for a TV shoot and I'm on my own with the little one (first time since he was born). My best friend is just the most amazing person and agreed to come hang with me and the little man for the evening and spend the night.
We didn't braid each others hair or have a pillow fight, but we did decide to make some sleepover type treats to eat. I remember back in the day when I was hitting the sleepover circuit (circa the 90's) we would eat some amazingly delicious and incredibly bad foods. Pizza. Candy. Popcorn. Fast Food. I remember those late night jaunts to McDonald's to grab a burger, fries and milkshake.
The difference between then and now is that that milkshake would go straight to my butt, the fries would give me heartburn, I'm married, I have a baby and I'm almost 30. And, I don't prank call people anymore. Thanks caller ID. Ok so a lot has changed, but my taste for something indulgent hasn't.
We decided to make what I call "Faux Fast Food." The all-American girl meal of burger, fries and milkshake was transformed into a healthier version that still allowed us to feel like we were carefree and 17 again. Here's the menu:
1. Black Bean burgers with avocado slices, red onion and reduced fat cheese on top of double fiber wheat bread
2. Baked sweet potato fries
3. Frozen yogurt milkshake
The first two menu items are pretty self explanatory, but the truly remarkable part of this meal was the shake. You gotta try this one. We grabbed a tub of Dreyer's frozen yogurt, organic skim milk, low-sugar hershey's syrup and a package of 100-calorie oreo cookies. The secret ingredient to make it very mocha flavored was to add a packet of diet hot chocolate (only 25 calories). It made the whole concoction taste very indulgent.
You can easily go to hell with joke with these ingredients, so be careful. I added 3 scoops of frozen yogurt, 1 tablespoon of the chocolate syrup and 4 cups of milk to the blender. Got it nice and smooth, then added the cocoa and 100-calorie pack at the last minute and pulsed the blender. This serves two.
With milkshakes in hand, we had a fun night just like back in the day. We watched chick shows (the Rachel Zoe Project), gossiped about friends (and co-workers), played with the baby (ok there weren't babies at the old school sleepovers, but whatever), talked about boys (our husbands) and stayed up late (11:00pm is later than normal).
You can make your favorite meals healthy and still satisfying. You just have to be creative.
How do you make your fast food favorites "faux?"
Friday, September 25, 2009
My sugary affair
Sugary goodness has a new name and it's called Truvia!
I know that I've told all of you about the sweet tooth that is the biggest challenge to my healthy lifestyle. Well, to help sweeten the deal I've been pretty dedicated to Splenda since it's appearance on the market a few years ago. It graces my coffee, sweetens my fruit and lightens up my homemade cakes.
But I recently had the pleasure of adding Truvia to my grocery list (behind Splenda's back). I have to admit that my loyalty is waning. Truvia is pretty darn good. It tastes more like sugar to me and is supposedly natural. Here's what the Truvia site says:
Water. Sunshine. Nutrients from the earth. That's what goes into the stevia plant. Then nature works her magic and creates a wonderfully sweet taste.
Next, we steep the leaves, much like making tea, that begins the process of capturing rebiana, the best tasting part of the stevia plant. Ultimately, this little leaf gives back a recipe for sweetness that's both delicious and zero-calorie guilt free.
I don't care how they do it. I love it. I have been sprinkling the glorious, sparkly granules into my coffee all this week and feel like I am treating myself to a high calorie, sugary latte. Delish. Plus I love that the granules look more like big sugar crystals that they put on Cosmos in Sex and the City. Man I wish that show was still on...Truvia is a little indulgence in my diet-ish day. Have you tried Truvia? What do you think?
Wednesday, September 23, 2009
25 Healthy Grocery Must-Haves
Stock up on healthy, low fat and lo-cal meal options to make it work. Here’s my list of grocery musts:
1. High Fiber Bread: Fiber. Need I say more? Ok I will say a little more. Increasing fiber in your diet can lower risks of developing certain diseases and conditions like heart disease, cancer, diabetes, gallstones and kidney stones and more. Ick! Who wants any of that? Fiber can also help with weight loss by getting things moving (if you know what I mean) and slows the onset of hunger.
I always have high fiber bread on hand for toast, sandwiches, etc. I use this as a replacement for hamburger buns, garlic bread and croutons too. Amazing.
2. Hummus: This staple is not just for the Zohan! Hummus is “good” fat and can be used in a variety of ways to add a little flavor (and fiber). I like to add it to a turkey sandwich in lieu of mayo or mustard. Hummus is also delish with just about any veggie.
3. Peanut Butter: Whoa. Wait a minute; you thought this was on the no-no list because peanuts are high in fat, right? Heck no. Buy the reduced fat kind and put a little on your fiber toast in the morning. It’s “good” fat and I promise it will keep you full until lunch! Plus it can satisfy a sweet tooth when you top off an apple or banana with a dollop.
4. Fresh Fruit: Grapes are great to keep around because you can wash a bunch and snack on these throughout the day. I am also addicted to strawberries and apples. I treat myself to fruit for dessert several times a week.
5. Frozen Fruit: When you open up that container of raspberries to find green mold, you’ll thank me. Frozen fruit is a nice treat to get that sweet tooth under control. Fruit + Truvia = Heaven.
6. Honey: Honey is a sweet little addition to yogurt, fruit and even peanut butter toast. Plus if you buy local honey it will help ease seasonal allergies.
7. Plain Yogurt: This is a great base to mix with honey or fruit for a sweet treat or can be used in place of sour cream to lighten up dishes. Gotta love those live active cultures, too.
8. Carrots: Good for eyesight and a great lo-cal snack.
9. Fat-free Cool Whip: This has all the taste of a splurge without the guilt. I like to put it in the freezer and scoop a bit (like ice cream) or spoon it over fruit.
10. Fat-free Pudding or Jell-O: That damn sweet tooth is relentless, so I stave off the beast with pudding and Jell-O. Add a little bit of that Cool Whip from #6 to make it just a little bit more special.
11. Guacamole: Guac is nature’s butter – full of “good” fat, great buttery texture and taste. I use it on sandwiches, as a dip for veggies and have been known to eat a spoonful all by itself as a snack. Try the Wholly Guacamole pre-made kind.
12. Lean Deli Turkey: Easy meal solution. Sandwich. Done. Salad. Done. Delish all the way.
13. Frozen Chicken: I keep a bag of boneless, skinless chicken on hand to grill, bake or pan sear. So many options to make healthy meals. My husband likes to drop ‘em in the old Fry Daddy. But he doesn’t subscribe to my eating habits. Go figure.
14. Lettuce/Bagged Salad: Always great to start a meal with a little side salad to try and take the edge of hunger before you dig in to the main course. Just make sure that you use a sensible dressing.
15. Fresh Veggies: Some to have on hand for dishes are onions, tomatoes and jalapenos. You can make any number of dishes with these puppies in the ole crisper.
16. Frozen Veggies: I will admit that on occasion (ok about once a week) I throw away spoiled fresh veggies. Go frozen and you won’t have that issue. Try the new steamer versions at the store and you will have an easy and tasty side dish. Oh and add some parm to just about any veggie and you’ve kicked it up a notch, Emeril.
17. EVOO: Olive oil is better for you than any other oil and is that “good” fat again. Don’t you wish brownies counted as “good" fat? Maybe if we top it with avocado, peanut butter and olive oil? No?
18. Balsamic Vinegar: I mix this with a little olive oil for salad dressing. We went to Uruguay about a year ago and had this dressing with almost every meal. It tastes rich, but has a lot of great benefits. I also splash balsamic on strawberries or shredded chicken for a great punch of flavor.
19. Wheat Pasta: If you have pasta in the house, you’ve got a meal. I recently got the hub to switch to wheat. He can’t taste the difference.
20. Canned Tomatoes: Italian and Mexican dishes alike can benefit from a good canned tomato. I buy the low-sodium versions if I can find it. Don’t want to get bloated.
21. Spices: A little spice can go a long way to make healthy dishes flavorful. I have a cabinet completely packed with all kinds of spices. I recommend going down the spice aisle each trip to the store to grab something new. My favorite is Season All spicy. Simple, yet great.
22. Shredded Parmesan Cheese: This is an easy way to pack some major taste into a dish. I sprinkle it on just about everything – salads, pastas, chicken and more. It lasts a while in the fridge, too.
23. Tortillas: Give me chicken, guac and a tortilla and you have an instant Mexican delight without guilt. I find that they last well beyond their expiration date, too. I say as long as there isn’t anything green (besides the guac) eat ‘em.
24. Popcorn: If you are like me you gotta snack. I believe in several small meals throughout the day. Popcorn gives you a big bang for your caloric buck. You can eat almost a full bag of the 94% fat free kind. Top it with truvia or parm to make it extra special.
25. Lemon or Lemon Juice: La La Lemon. Squeeze it over fruit to brighten the flavor or use in dressings. It’s a great enhancer.
So there is the list. When building your own list of must-haves it’s important to recognize what hijacks your diet and stock your kitchen accordingly. If you reach for salty foods to quench a craving, for example, stock the pantry with low-sodium pretzels or 100-calorie pack chips or crackers. Or one to try is a pickle. Pickles have quite a bit of sodium to satisfy the craving, but are lo-cal. One or two should do the trick.
For me I have a big appetite and get incredibly hungry. I have to find foods that keep me full until the next meal or snack. Nothing is worse than the tummy grumble 30 minutes after you eat. Fiber, healthy fats and raw foods are my saviors.
I also have a vicious sweet tooth as you could probably tell from my list. Cake, cookies, brownies. mmmm… What I have to do is allow myself a low guilt sweet each meal so that I don’t agonize over it until I cave and eat 4 Tiff’s Treats cookies at once. Integer-ites you know what I’m talking about. Those cookies are like crack!
What are your weaknesses and what healthy must-haves do you have in your pantry? Post ‘em here!
Sources: ehealthmd.com and NY Times online
Sunday, September 20, 2009
But it tastes so good...
I was chatting with my mother-in-law last night (via Skype) and she asked a great question. She made a pretty healthy dinner for herself and hub (yay) but then felt like she couldn't stop eating because it tasted so darn good (boo). She asked me how she can stop from overeating like that.
We often find ourselves overeating on healthy, nutritious meals just as much as the fried, sugary treats. Why do we do that? Perhaps it's because we have been taught to eat a lot. From "all you can eat" buffets to fast food restaurants on every corner to the massive, gloppy portions you get at Mexican restaurants, temptation and the opportunity to overeat are everywhere. I'm sure we've all felt that guilt creep up on us when we accidentally ate an entire bag of baked chips or way more than the serving size of light ice cream. It's even more frustrating, because you were trying to be good.
My answer to my mother-in-law is a little complex. I would like to preach the notion of self-control. I would love to say that I can push aside that urge to keep going. Or that I can put down the fork and run outside and take a walk. I don't always do those things. I overeat, too. We all do.
The tips that I can offer are as follows:
1. Chew some tasty gum: Sounds silly, but it can work. If you change the flavor in your mouth, then your taste buds "forget" what they were just tasting. I always keep a variety of flavored gum on hand to bust the overeating cycle. One to try is Orbit Pina Colada, sugar-free gum. Yum!
2. Half-and-half: Try separating your portion (before you start eating) into two. Put one half in the fridge and chow down on the other. Make sure that all ingredients that you used to prepare your meal are put away, too. "Grazing" on leftovers or ingredients while cleaning up the kitchen is a major contributor to taking in too many calories. The last few croutons from the salad, a pinch of shredded cheese or a few more scoops of cottage cheese have calories, too!
When you are at a restaurant, separate your meal into two and ask for a to-go box immediately. Out of sight, out of mind. You've probably heard this tip before, but have you actually tried it? Hold yourself accountable and try it the next time you dine out.
3. Make a deal: I will often eat what I had intended and then tell myself that if I still want more, I have to wait 30 minutes to eat it. If I'm still hungry or want that food in 30 minutes, then I have a little more. Usually I will try to busy myself with something during those 30 minutes, like doing laundry, checking email, vacuuming, etc. Just get yourself out of the kitchen. So, not only do you avoid those calories, you might get some housework done, too.
4. Drink up: Right after eating drink an entire glass of cold water. This should fill you up that last little bit that you might have filled up with food. We should all be having 8 glasses of water a day anyway, so consider this one of your 8.
Portion control is a challenge for most everyone. You just have to acknowledge this as one of your weaknesses and work to overcome it. Try these tips and please feel free to post some of your tactics to overcome the hunger beast.
Pina Colada gum flavored kisses,
Meghan
Saturday, September 19, 2009
iPhone Fit
My husband and I are iPhone nerds. We both spend too much time cruising the App store looking for cool (sometimes unnecessary) apps. Just like the Apple TV spots, I always seem to find “there’s an app for that.”
While the hub enjoys the Fart App, I prefer the Fitness and Nutrition apps. It’s amazing how you can keep yourself fit and tech savvy these days.
Here are some of my faves. Check ‘em out and get moving.
Eight Glass a Day
Like a broken record, nutritionists and diet experts alike preach the water gospel. It is tricky to drink your 8 glasses a day, but so worth it for a litany of health, weight loss and weight management reasons. This app is a FREE way to track your intake. It’s like a game for me. Just don’t drink those last 3-4 an hour before you go to bed. Your full bladder will interrupt your beauty sleep.
Couch to 5K
If you are a beginner with great intentions to get a workout program underway, then this is a fab app. It helps you get off the couch and on a 9-week journey to run 5K (3.1 miles) without stopping. Not everyone is a fitness pro, so this is a stellar way to get moving (for only $1.99).
Tap & Track – Calorie, Weight & Exercise Tracker
This is a one-stop shop for tracking your calorie intake, workouts and manage your weight. I love that I can search for workouts and determine the intensity level. You just have to be honest! At $2.99 it’s a must!
NikeWomen Training Club
So not compatible with my version of the iPhone, but so cool. You can get workouts and even create an avatar of yourself. So fun and so irritated that I can’t play with it. Hopefully the hub will let me upgrade my celly soon. Ummm…hello, it’s FREE even!
Basic Calendar feature
I encourage everyone to get this FREE feature rockin’ on their phone. You can set reminders for your favorite group fitness classes on the calendar. You can hit repeat and it will remind you each week to haul your booty to my classes (just enter your fave instructor’s name in the notes field). I’m back at it on October 3. Get it on the calendar now!
Which Apps help you on your fitness journey? Share it now!
While the hub enjoys the Fart App, I prefer the Fitness and Nutrition apps. It’s amazing how you can keep yourself fit and tech savvy these days.
Here are some of my faves. Check ‘em out and get moving.
Eight Glass a Day
Like a broken record, nutritionists and diet experts alike preach the water gospel. It is tricky to drink your 8 glasses a day, but so worth it for a litany of health, weight loss and weight management reasons. This app is a FREE way to track your intake. It’s like a game for me. Just don’t drink those last 3-4 an hour before you go to bed. Your full bladder will interrupt your beauty sleep.
Couch to 5K
If you are a beginner with great intentions to get a workout program underway, then this is a fab app. It helps you get off the couch and on a 9-week journey to run 5K (3.1 miles) without stopping. Not everyone is a fitness pro, so this is a stellar way to get moving (for only $1.99).
Tap & Track – Calorie, Weight & Exercise Tracker
This is a one-stop shop for tracking your calorie intake, workouts and manage your weight. I love that I can search for workouts and determine the intensity level. You just have to be honest! At $2.99 it’s a must!
NikeWomen Training Club
So not compatible with my version of the iPhone, but so cool. You can get workouts and even create an avatar of yourself. So fun and so irritated that I can’t play with it. Hopefully the hub will let me upgrade my celly soon. Ummm…hello, it’s FREE even!
Basic Calendar feature
I encourage everyone to get this FREE feature rockin’ on their phone. You can set reminders for your favorite group fitness classes on the calendar. You can hit repeat and it will remind you each week to haul your booty to my classes (just enter your fave instructor’s name in the notes field). I’m back at it on October 3. Get it on the calendar now!
Which Apps help you on your fitness journey? Share it now!
Thursday, September 17, 2009
Fab Lunch - Sammy
I love it when I can find a meal that is fit and fabulous! Just had to share:
Ingredients
Thomas Hearty Grains Bagel toasted
Fat free cream cheese
Lean deli turkey
2-3 slices of avocado
2-3 slices of green apple (save the rest for noshing later)
Preparation
Spread the cream cheese on both sides of the bagel. Layer the turkey, avocado and green apples onto the bagel. Grab a pretty plate, a bev and be prepared to make your tummy smile.
I went "green" with avocadoes and green apples on this tasty sandwich. With a low 400 calories, 8 grams of fat and packed with fiber (11.5 grams) and good fats (hello nature's butter - avocado), this is a hunger-buster. I paired it with a Vitamin Water 10 and a handful of baked lays. I was full until dinner!
If you do the Weight Watchers thing, this is only 6 points (8 with the chips)! I got this particular recipe from WW. They have some amazingly tasty ideas on their site.
The great news about this sammy is it can be easily taken on the road! Wrap it up in plastic wrap or tin foil and tada! - lunch on the go.
Happy lunching!
Meghan
Source: Weight Watchers online
Ingredients
Thomas Hearty Grains Bagel toasted
Fat free cream cheese
Lean deli turkey
2-3 slices of avocado
2-3 slices of green apple (save the rest for noshing later)
Preparation
Spread the cream cheese on both sides of the bagel. Layer the turkey, avocado and green apples onto the bagel. Grab a pretty plate, a bev and be prepared to make your tummy smile.
I went "green" with avocadoes and green apples on this tasty sandwich. With a low 400 calories, 8 grams of fat and packed with fiber (11.5 grams) and good fats (hello nature's butter - avocado), this is a hunger-buster. I paired it with a Vitamin Water 10 and a handful of baked lays. I was full until dinner!
If you do the Weight Watchers thing, this is only 6 points (8 with the chips)! I got this particular recipe from WW. They have some amazingly tasty ideas on their site.
The great news about this sammy is it can be easily taken on the road! Wrap it up in plastic wrap or tin foil and tada! - lunch on the go.
Happy lunching!
Meghan
Source: Weight Watchers online
Wednesday, September 16, 2009
Exercise at Home – Forget Jane Fonda
Take advantage of the newborn nap. My little guy sleeps for a long 3 nap in the afternoons and I take that opportunity to work on my fitness. I pop in some laundry, pop in a workout DVD and get moving.
My Mom was an aerobics instructor in the early days of fitness and was a devoted Jane Fonda fan. Mom, I love you, but the thong leotard and leggings are out and so is the "pony." I have a variety of fab home workouts, but TKB is my fave!
I am in love with Turbo Kickboxing (TKB) by Powder Blue Productions. I am an
instructor for them and get updated material every 4-6 weeks. I can't wait until I see what Chalene Johnson (TKB creator and guru) has cooked up for me. I sweat, I guzzle water, I shower and feel like a million bucks! I typically burn anywhere from 400-800 calories depending on how much I jump, how deep I get into my twists and how hard I punch. Wanna ease that aggression, TKB it baby!
I know what it's like to be tired and want to just park my hiney in front of the tube and watch the Rachel Zoe Project. Set the DVR, darn it and move, move, move. The baby weight is going to fall off!
My Mom was an aerobics instructor in the early days of fitness and was a devoted Jane Fonda fan. Mom, I love you, but the thong leotard and leggings are out and so is the "pony." I have a variety of fab home workouts, but TKB is my fave!
I am in love with Turbo Kickboxing (TKB) by Powder Blue Productions. I am an
instructor for them and get updated material every 4-6 weeks. I can't wait until I see what Chalene Johnson (TKB creator and guru) has cooked up for me. I sweat, I guzzle water, I shower and feel like a million bucks! I typically burn anywhere from 400-800 calories depending on how much I jump, how deep I get into my twists and how hard I punch. Wanna ease that aggression, TKB it baby!I know what it's like to be tired and want to just park my hiney in front of the tube and watch the Rachel Zoe Project. Set the DVR, darn it and move, move, move. The baby weight is going to fall off!
Monday, September 14, 2009
Losing Weight After Baby
I am a fitness addicted girl with high expectations for myself. Not losing all the weight packed on while pregnant is not only unsightly but bad for my health. "It's very critical that you do get the weight off, because if you don't it has been associated with overweight and obesity 15 to 20 years later in life," says Debra Krummel, PhD, RD, endowed professor in the University of Cincinnati department of nutrition. Being overweight (or carrying a few extra pounds) has been associated with a litany of ailments, risks and diseases. I have a miserable family history of heart disease, high blood pressure, high cholesterol, cancer and diabetes. It’s up to me to do whatever I can to fight those forces.
Whether you are a new Mom like me or perhaps had a baby several years ago and want to lose just a few pounds, I want you to join me on my journey.
Here is my plan:
1. Screw the diet: My immediate thought after I got home from the hospital was “bring on the fat-free, lo-cal, sugar-free foods, I gotta lose this weight.” However, after doing some research I realized this is not the way to go. Depriving myself of a few indulgences and cutting calories dramatically is not the thing to do for me or Ethan. I’m breastfeeding, so I need to ensure that I am taking in enough calories and nutrients to nourish the baby. I just have to create a balance between healthful foods along with some of my favorite pregnancy treats here and there.
Great idea in theory, right? To prove this theory works, I plan to keep a food journal and track my activity and weight loss. Stay tuned.
2. Breastfeed: Certain studies show that breastfeeding can help women lose baby weight more quickly. While that has not been proven, what we do know to be true is that breastfeeding is the ideal source of nutrition for baby. It is the best cocktail of nutrients, calories for healthy weight gain and immunities. Plus you get to eat a few more calories a day (perhaps that cookie you’ve been craving!)
3. Liquid Diet: No, I’m not talking about switching to a steady diet of cosmos, margaritas and wine. I’m talking about hydration. I plan to load up on water and juice. Water will help flush out all the toxins in my body and perhaps reduce the last bits of swelling. I am also addicted to Vitamin Water 10. It’s a nice break from regular water.
I will mix in a cup of coffee each morning and an occasional glass of wine.
4. Move More and More and More: Activity is the key to feeling good and looking good. Certainly one month postpartum is not the time for me to start training for a marathon, but easing back into a moderate workout routine is appropriate. I walk EVERY day. It’s a special time for me and Ethan to bond. I walk outside with the stroller most days but also try and get to an air conditioned place to get a walk in (it’s September in Texas for heaven’s sake!)
Last week I took Ethan to the mall to walk (and shop). He enjoys the movement and the change of scenery. I also dance around the house while holding the baby. He thinks I’m silly, but it gets me up and moving and still allows me to engage with my little one. I have even started working on some of my choreography for when I start teaching again!
This week, I dove back into the Group Fitness pool. Group fitness is an amazing way to get in shape and have a fitness support group. It’s amazing how many like-minded women you can connect with at the gym.
5. Have fun: Stress does amazing things to your body – amazingly bad things! I am just like every other new Mom; I am paranoid, sleepy and going through a whole host of hormonal shifts and emotions. But, I tell myself each day that I can handle whatever disaster diaper is thrown in my direction. You gotta laugh when you get peed on. You have to relish the small things like the accidental smile from your one month old when you tell him that his Mommy looks like a ragamuffin. You have to hold that baby as much as possible.
At the end of the day when he is finally swaddled, fed and rocked to sleep, he is the most precious angel and gift from God. It is the most fabulous responsibility that I will have. And it can be fun.
Join me. I have 11 pounds left to lose. Let’s see how this goes!
Soon to be skinny kisses,
Meg
Sources: CBS News Health
Whether you are a new Mom like me or perhaps had a baby several years ago and want to lose just a few pounds, I want you to join me on my journey.
Here is my plan:
1. Screw the diet: My immediate thought after I got home from the hospital was “bring on the fat-free, lo-cal, sugar-free foods, I gotta lose this weight.” However, after doing some research I realized this is not the way to go. Depriving myself of a few indulgences and cutting calories dramatically is not the thing to do for me or Ethan. I’m breastfeeding, so I need to ensure that I am taking in enough calories and nutrients to nourish the baby. I just have to create a balance between healthful foods along with some of my favorite pregnancy treats here and there.
Great idea in theory, right? To prove this theory works, I plan to keep a food journal and track my activity and weight loss. Stay tuned.
2. Breastfeed: Certain studies show that breastfeeding can help women lose baby weight more quickly. While that has not been proven, what we do know to be true is that breastfeeding is the ideal source of nutrition for baby. It is the best cocktail of nutrients, calories for healthy weight gain and immunities. Plus you get to eat a few more calories a day (perhaps that cookie you’ve been craving!)
3. Liquid Diet: No, I’m not talking about switching to a steady diet of cosmos, margaritas and wine. I’m talking about hydration. I plan to load up on water and juice. Water will help flush out all the toxins in my body and perhaps reduce the last bits of swelling. I am also addicted to Vitamin Water 10. It’s a nice break from regular water.
I will mix in a cup of coffee each morning and an occasional glass of wine.
4. Move More and More and More: Activity is the key to feeling good and looking good. Certainly one month postpartum is not the time for me to start training for a marathon, but easing back into a moderate workout routine is appropriate. I walk EVERY day. It’s a special time for me and Ethan to bond. I walk outside with the stroller most days but also try and get to an air conditioned place to get a walk in (it’s September in Texas for heaven’s sake!)
Last week I took Ethan to the mall to walk (and shop). He enjoys the movement and the change of scenery. I also dance around the house while holding the baby. He thinks I’m silly, but it gets me up and moving and still allows me to engage with my little one. I have even started working on some of my choreography for when I start teaching again!
This week, I dove back into the Group Fitness pool. Group fitness is an amazing way to get in shape and have a fitness support group. It’s amazing how many like-minded women you can connect with at the gym.
5. Have fun: Stress does amazing things to your body – amazingly bad things! I am just like every other new Mom; I am paranoid, sleepy and going through a whole host of hormonal shifts and emotions. But, I tell myself each day that I can handle whatever disaster diaper is thrown in my direction. You gotta laugh when you get peed on. You have to relish the small things like the accidental smile from your one month old when you tell him that his Mommy looks like a ragamuffin. You have to hold that baby as much as possible.
At the end of the day when he is finally swaddled, fed and rocked to sleep, he is the most precious angel and gift from God. It is the most fabulous responsibility that I will have. And it can be fun.
Join me. I have 11 pounds left to lose. Let’s see how this goes!
Soon to be skinny kisses,
Meg
Sources: CBS News Health
Friday, September 11, 2009
A sweet a day keeps fat melting away
When you are on a diet, the one thing you know has got to go is dessert. Sweet, wonderful, gooey concoctions like cake, cookies, ice cream and pie are no-no’s, right? Losing weight and maintaining a healthy lifestyle does not mean that you have to choose between a sexy black dress in a size 6 or a Sprinkles cupcake. You can have your carrot cake and eat it too.
I am a sugar queen. My mom swears that my first word was “chocolate.” I could not bear to give up sweets to achieve my health and fitness goals, so I compromised. Sort of.
The mind plays this dirty little trick on our bodies (and stomachs) when we crave something. When we want a treat, we can’t get it off our minds. So what happens? We agonize, we pace, we rationalize and then end up splurging way too much on something. Then you fall into what I call dessert depression. You feel good for about 10 minutes and then the chocolate euphoria fades away and is replaced with guilt. It’s like you had a one-night stand with brownie a la mode and did the walk of shame out the front door in the morning. Unfortunately there is no morning after pill for over-indulgence – just exercise (lots of it).
What if you found that you could have a sweet a day and could still lose or maintain weight? Hallelujah! Did you just hear the arch angels sing?
There is less anguish and guilt if you know that you CAN have that treat you’ve been craving since lunch. Then when you eat it, you feel satisfied, devoid of guilt. Now here is where the compromise comes in. Have a “low-guilt “dessert 6 days a week and a “real” dessert 1 day per week. Low guilt desserts are those that are low-fat and low-calorie, but still have real sugar and real taste to satisfy your sweet tooth. Then on that glorious seventh day, have what you please.
Ensure that you balance the sweet treats with healthy, low calorie meals and snacks. For example, eat whole wheat toast with low-sugar jam for breakfast, a tuna fish sandwich and green apple for lunch and salad with the protein of your choice and lo-cal dressing for dinner. Snacks could include a handful of grapes, hummus and carrots or pretzels. Then reward yourself with dessert after dinner.
The mistake that many of us make it to try and quelch the sugar-craving with foods that have sugar-substitute. Our bodies are tricky, but this ain’t their first rodeo. Our body can tell the difference between real sugar and fake sugar. Your craving won’t really go away if you try and get sneaky with a sugar-free option. Screw that sugar-free fad. You notice that the happiest people in the world aren’t sporting a sugar-free jello cup? Jello jigglers my foot.
I’ve used this method of low-guilt indulgence for over a year, coupled with healthy eating and exercise. Before I got pregnant with my son last November, I was the healthiest and most fit that I have ever been and quite frankly the happiest I’ve ever been.
Some diet gurus would argue with eating sugar in the evenings before bed and others might get you to count calories or points. However, I believe that life is balance. You have to reward yourself and enjoy the little things in life. Smell the roses and eat some Hershey kisses too.
Low-guilt dessert ideas are as follows:
• ½ cup of Ben & Jerry’s Fro-Yo
• Yoplait Whips yogurt cup, frozen
• Strawberries with fat-free International Delight creamer
• 100-calorie pack Oreos and a dollop of fat free cool whip
• Green apple with honey and Splenda mix brown sugar
• Fat-free chocolate pudding and dollop of fat free cool whip
• Skinny Cow ice cream sandwich
• Real Fruit Popsicle
• Caramel rice cake with Tbs of peanut butter and a sprinkling of chocolate chips
• Peach with a dollop of fat free cool whip and honey
Feel free to post some of your faves!
Sticky, sugary kisses,
Meg
I am a sugar queen. My mom swears that my first word was “chocolate.” I could not bear to give up sweets to achieve my health and fitness goals, so I compromised. Sort of.
The mind plays this dirty little trick on our bodies (and stomachs) when we crave something. When we want a treat, we can’t get it off our minds. So what happens? We agonize, we pace, we rationalize and then end up splurging way too much on something. Then you fall into what I call dessert depression. You feel good for about 10 minutes and then the chocolate euphoria fades away and is replaced with guilt. It’s like you had a one-night stand with brownie a la mode and did the walk of shame out the front door in the morning. Unfortunately there is no morning after pill for over-indulgence – just exercise (lots of it).
What if you found that you could have a sweet a day and could still lose or maintain weight? Hallelujah! Did you just hear the arch angels sing?
There is less anguish and guilt if you know that you CAN have that treat you’ve been craving since lunch. Then when you eat it, you feel satisfied, devoid of guilt. Now here is where the compromise comes in. Have a “low-guilt “dessert 6 days a week and a “real” dessert 1 day per week. Low guilt desserts are those that are low-fat and low-calorie, but still have real sugar and real taste to satisfy your sweet tooth. Then on that glorious seventh day, have what you please.
Ensure that you balance the sweet treats with healthy, low calorie meals and snacks. For example, eat whole wheat toast with low-sugar jam for breakfast, a tuna fish sandwich and green apple for lunch and salad with the protein of your choice and lo-cal dressing for dinner. Snacks could include a handful of grapes, hummus and carrots or pretzels. Then reward yourself with dessert after dinner.
The mistake that many of us make it to try and quelch the sugar-craving with foods that have sugar-substitute. Our bodies are tricky, but this ain’t their first rodeo. Our body can tell the difference between real sugar and fake sugar. Your craving won’t really go away if you try and get sneaky with a sugar-free option. Screw that sugar-free fad. You notice that the happiest people in the world aren’t sporting a sugar-free jello cup? Jello jigglers my foot.
I’ve used this method of low-guilt indulgence for over a year, coupled with healthy eating and exercise. Before I got pregnant with my son last November, I was the healthiest and most fit that I have ever been and quite frankly the happiest I’ve ever been.
Some diet gurus would argue with eating sugar in the evenings before bed and others might get you to count calories or points. However, I believe that life is balance. You have to reward yourself and enjoy the little things in life. Smell the roses and eat some Hershey kisses too.
Low-guilt dessert ideas are as follows:
• ½ cup of Ben & Jerry’s Fro-Yo
• Yoplait Whips yogurt cup, frozen
• Strawberries with fat-free International Delight creamer
• 100-calorie pack Oreos and a dollop of fat free cool whip
• Green apple with honey and Splenda mix brown sugar
• Fat-free chocolate pudding and dollop of fat free cool whip
• Skinny Cow ice cream sandwich
• Real Fruit Popsicle
• Caramel rice cake with Tbs of peanut butter and a sprinkling of chocolate chips
• Peach with a dollop of fat free cool whip and honey
Feel free to post some of your faves!
Sticky, sugary kisses,
Meg
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