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- Tips for Eating Out (18)
- Weight Loss Tips (69)
- Workouts – Cardio (37)
- Workouts – Strength (71)
Something To Think About
February 5th, 2010A while back I read a very interesting interview with the New York Times best selling author Michael Pollan who had just written a new book titled In Defense of Food: An Eater’s Manifesto. Now, whether or not you agree with all he has to say- it’s still a very interesting and informed point of view. But what struck me most about this interview was how he closed it.
He said, and I quote:
“I think, that the rule to end all rules should simply be, don’t eat anything you’ve ever seen advertised on TV.”
Since that time, he has released a documentary titled “FOOD INC” – a must see! As well as a new book titled “Food Rules” where he has rules like:
- Don’t eat anything your great grandmother would not recognize as food. For example- Yogurt tubes
- Eat all the junk food you want, as long as you make it yourself. – He reminds you what a pain in the butt it is to make cakes and things like french fries. So when you do spend the time to make something – it’s a real treat.
He stresses the cost of food versus the cost of heath-care. How when his parents were growing up, they spent twice as much on food than they did on health care. Now that we live in a society of processed, cheap and mass produced food – we spend double on health care and 1/2 as much on food.
What we put into our bodies REALLY does effect our health. Wouldn’t you rather spend the money on feeding yourself yummy, wholesome food then on medication for diabetes and high cholesterol???
Let’s go back to his original challenge – ‘Don’t eat anything you’ve seen advertised on T.V.” A challenging (all be it a tough one to follow.) And I’m sure even he has his moments- you can’t be 100% good 100% of the time. In fact, he was eating a basket of fried something or other while he was being interviewed. But if you can try to accomplish something like this 80% of the time, your way better off then either never doing it or only trying 10 or 20% of the time!
Try to keep this in the back of your head the next time you go grocery shopping. Best way to accomplish this is to shop the perimeter of the store. This is where majority of the fresh food lives. Or check out local farmer’s markets. You’re pretty much guaranteed to find fresh, local organic fruits, vegetables and protein!
P.S – If you have not done so already- go out and rent FOOD INC. It’s a real eye opener into what we are putting into our bodies everyday.
3 Keys To Weight Loss
February 3rd, 2010The 3 key things I tell all my clients about weight loss:
1. You have to eat to lose weight. This rule is of the utmost importance for two reasons.
A. In order for your metabolism to work to it’s best ability- it needs to always be working in some form. Once it rests, it get’s a little lazy. Starting up again is slow- meaning you’re working through calories at a slower pace. Think of it like this: Your want to use a treadmill – it’s way easier (and better for you) to go from a walk to a jog to a run then to go from standing still straight into running.
B. If you don’t feed your body enough food, it begins to think you’re in starvation mode. What does that mean? Your body is terrified it won’t get enough fuel to make your essential muscles and organs work. So it will take whatever you feed it and HOLD ONTO IT. It will store it as fat (yup, even if it’s fat free) in case such an emergency arises. I’ve seen people who eat 1000 calories a day GAIN weight.
2. Your body’s # 1 source of energy is carbohydrates. When you eat, your body grabs the easiest thing you ingested and turns it into usable energy. This is normally the simple carbohydrates like white breads and sugars. Now imagine you did not feed your body these things- what would it use ? We’ll if it’s doesn’t have carbohydrates to draw from it moves to fat. Your body will work hard to convert fat (that you have eaten and that’s stored in your body) to usable energy. You want your body to reach for stored fat. This is why many diets take away a lot of unnecessary starches.
3. As soon as you eat a food high in sugar (and fake sugar) you’re setting yourself up for faliure. It’s not YOU personally- but your bodies reaction to how it digests what you have eaten. The food (be it white bread, cereal or a cookie) is going to tell your body that it feels REALLY great to eat this UNTIL you crash, however many minutes later. And then your body is going to want more – regardless of whether you are still hungry- so it can feel good again. Yes it is like an addiction. So although these foods don’t HAVE TO BE off limits while you’re trying to lose weight, know that they are invertible setting up roadblocks for you. Turning down something that looks delicious is a hard enough struggle with your brain, why get your body involved too.
Fat Free and Crispy Snack!
February 2nd, 2010We can all thank my fabulous cousin Heather for this sweet find that will satisfy a sweet tooth and ‘that grab out of a bag and munch’ craving. It’s another dehydrated fruit product and I love it!
They are called Yoga Chips:
- Made from Organic Fuji Apples.
- 5 Different flavors: Original, Apple Cinnamon, Caramel, Peach and Strawberry.
- 2 ingredients- Organic Fuji Apples and Fruit flavor derived from natural fruit extracts (WONF).
- Great for kids and adults.
- Great grab and go pre-portioned snack for your car or purse.
- CLICK HERE for the store locations near you.
What I really love (aside from all the obvious things I just mentioned) is that the serving sizes are one apple. A lot of these dried or dehydrated fruit products give you a big bag of fruit. Because the pieces are smaller then the real thing, you have no idea how much you’re actually eating- by the end of your snack you could have eaten 4 apples or 6 cups of grapes!!!! With these pre-packed yogachips, you know that your getting just one apple’s worth of fruit.
Here is the breakdown:
| Calories | Carbohydrates | Protein | Fat | Fiber |
|---|---|---|---|---|
| 35 | 9 | 0 | 0 | <1 |
Top 2009 Workout Playlist
February 1st, 2010Sometimes it’s the chart toppers that can really get you through a workout! A fun beat and a great pace! Plus you can sing along! I know it’s already been a month since the New Year- but here’s a fun Play list made up of hit songs from 2009. Click the song to go directly to itunes.
- Single Ladies- Beyonce
- I Got a Feeling – Black Eyed Peas
- Don’t Stop the Music – Rihanna
- Funhouse – Pink
- Fire Burning- Sean Kingston
- Boom Boom Pow – Black Eyed Peas
- Right Round – Flow Rita
- Poker Face – Lady Gaga
- I Know You Want Me – Pitbull
- So What – Pink
- My Life Would Suck Without You – Kelly Clarkson
- Wavin’ Flag- Knaan
Cool down with:
Check out my FALL & SUMMER play list!
Body By Design
January 28th, 2010Think about your physique like your house.
- What desperately needs fixing (high blood pressure/diabetes)?
- What would you like to renovate (lose a few pounds/tighten and tone)?
Renovation and design always costs money. Think about how much it costs to tear down a wall, add an extension, even recover your couch. It ain’t cheap. If you apply those same principles to your own body maybe you won’t sweat paying for classes or a trainer.
Get help where you need it.
Are you the type of handy person that can tear down a wall themselves, or are you someone who acquires and hires the right help?
When it comes to your health, everybody feels like they should be able to help themselves- after all, it’s your body right? A lot of people don’t ask for help because they’re too proud: “I got myself into this mess, I’m going to get myself out of it!” How many people give up because they lose incentive? How many have gotten weight related illnesses because of pride ? Maybe you’re the kind of person that tears the wall down, makes a huge mess (ie -injures yourself) then has to hire help to fix it (chiro/message/physio).
Really, sometimes the best answer is to hire the right people with the skills to safely actualize your desired design. Hire a contractor to fix your house, hire a trainer to help you get into healthy exercise habits. Yes, it can seem expensive – but what you are gaining is long term health and self confidence. It’s easy to put a price tag on a new Kitchen, but there is no price too high for long term heath and self confidence.
5 Workout Do’s
January 27th, 20101. DO lift heavier weights. In order to see the results you want, you have to challenge your muscles. That means lifting a weight where you can preform 8 – 12 (15 max) repetitions of the exercise. On the 12th (15th) one, you should be struggling to lift the weight. If you can breeze through 15 repetitions of an exercise it means it’s time to challenge yourself and add a bit of weight.
2. DO change your routine after 6 – 8 weeks. For the same reason we lift challenging weights, we change our routine. Your body gets used to what you are doing. Whether it’s running at a certain speed for a certain amount of time or performing the same weight lifting routine you’ve been doing for months or even years. In order to see results you have to switch things up. You want to surprise you muscles (including your heart!).
3. DO eat protein 30 minutes after workout. Your prime eating time after a workout is 30 – 60 minutes. It’s then that you want to have a high protein snack to restore your muscles. CLICK HERE for a list of great after workout snacks.
4. DO try something different. If you belong to a gym there are all sorts of great classes that are worth the trial. Boot-camp classes, boxing classes, circuit classes and weight lifting classes are a great way to spend an hour. You’ll get the extra push you need and you’ll have fun at the same time!
5. DO ask for help and advice. A trainer is going to push you harder than you will push yourself. That’s just the reality of the situation. A good trainer will also insure that your form is correct- preventing unnecessary injury. And they will tailor your workouts specifically to meet your goals. They will also MAKE SURE you are getting to the gym. If you have an appointment with a trainer and you’re paying for it- chances are your showing up. If a trainer is out of the budget, ask the advice of professionals at the gym. Maybe buy one session every two months to make sure you’re on the right track. More on this tomorrow!
Rename the Recipe Contest
January 26th, 2010Thanks so much to all those that participated in the Rename the Recipe contest.
Here are the top 5 picks.
- Tomato, Turkey & Beef Goulash
- Hardy Beef and Barley Stew
- Tomato Soup Mishmash
- Lumberjack Stew
- Mom’s Winter Warmer
AND THE WINNER IS ………………..
LUMBERJACK STEW
If you haven’t made Lumberjack stew yet, CLICK HERE for the recipe!
Grab and Go Healthy Snacks
January 25th, 2010We’re still stocking your cupboards and refrigerator with healthy food. Snack are so important! in the heat of hunger we grab what’s easiest. If you have something healthy right beside you- that’s what your going to eat. Plus you’re less likely to get famished because you have emergency snacks where ever you go.
Whether it’s snacks for your purse, your car, desk, or the house- if your making healthy lifestyle changes you should always make sure that you have snack on hand.
GOOD FOR THE CAR, YOUR PURSE OR YOUR DESK:
- 1 ounce raw nuts. I like Almonds, cashews and brazil nuts.
- Fresh cut up veggies. I like celery, carrots, cucumber and peppers. If you can’t stomach veggies on their own try it with 2 tbsp of hummus or 1 tbsp of low-fat Ranch or Cesar dressing.
- Cheese Strings. ( These last a few hours outside of a refrigerator)
- An emergency bar like a LARA Bar or The Simply Bar.
- Piece of fruit.
- Whole grain crackers like WASA crackers and some Light Laughing Cow to spread on top.
- Celery/ whole grain crackers and Natural Peanut Butter.
If you are going to have a snack like rice chips, pretzels or something processed like that. Just make sure you look at the back of the bag and portion out your one serving. Place your 8 chips or whatever it is in a zip lock baggy and bring JUST THE BAGGY to work with you.
Snacks for your house OR if you have a refrigerator at your office:
- 3/4 cups skim milk with 1/4 cup chocolate milk. Have it on the rocks or warm it in the microwave for a hot cocoa.
- Cottage cheese with cinnamon for a sweet tooth.
- Cottage cheese with cucumber and tomato for a savory tooth.
- Cottage cheese with fresh berries for a sweet tooth.
- Single servings of yogurt.
- 1/4 cup low fat Ricotta cheese with fresh berries.
I never leave the house without something on hand. And if I do find myself in a situation where I don’t have anything to eat and I’m out running errands – I grab a tall non-fat latte. It’s approximatly 8 ounces of milk and a great tide me over snack that holds me until my next meal.
Feel free to write in with ideas and thoughts!
Are All Calories Equal ?
January 21st, 2010Short answer. No.
VS 
I’ve said it before and I’ll say it again – you have to eat to lose weight. But you have to eat the right things.
If a cookie is 2 points on Weight Watchers and a glass of milk is 2 points. The glass of milk and the cookie are NOT equal.
The glass of milk will help you loose weight, the cookie will not.
The milk is full of protein that will help you stay full and curb your appetite for later cravings. It will regulate your insulin levels so that you don’t ‘feel like’ crap. CLICK HERE TO READ ABOUT WHY PROTEIN HELPS KEEP YOU FULL!
The cookie is full of sugar and simple carbohydrates that will leave you feeling hungry after you eat it and it will leave you craving more cookies (and other such carbohydrates things).
THERE IS A CHEMICAL REASON why after you eat a high in sugar food (even the fake kind) you only want more of it.Your insulin spikes and your Adrenal Gland actually releases a ‘feel good’ kind of secretion – 10 minutes later your insulin drops and the feel good goes away- so although you actually don’t NEED food – because you just ate 3 cookies- you ‘feel’ fake signs of hunger.
Where you get your calories from DOES matter.
- Lean protean, high fiber, fruits and vegetables and low fat dairy rich foods will lead to weight loss.
- Eating processed high in sugar foods, simple carbohydrates like white anything and low calorie processed treats will negate weight loss. You will feel hungry after you eat them, you will activate your ’sweet tooth’ leading you to want seconds and a thirds.
Have a look at this chart comparing 3 Oreo Cookies to 1 ounce of Almonds :
| Calories | Carbohydrates | Protein | Fat | Fiber | |
|---|---|---|---|---|---|
| 160 | 25 | 1 | 7 | 1 | 3 Oreo Cookies |
| 164 | 5.6 | 6 | 14.4 | 3.3 | 1 Ounce Almonds |
The calories are the same, and in fact, the Almonds have more fat in them than the Oreo’s! But here is the kicker, The Oreo’s are all carbohydrates and no protein or fiber. A formula bound to set you up for more treats or at the very least more calories throughout the day. And although the Almonds are higher in fat, it’s a natural fat that is good for your heart – not a processed one like you get from the Oreo’s. Not to mention the protein and fiber in the Almonds will help keep your hunger (AND CRAVINGS!) at bay, the sugar in the Oreo’s will ignite hunger (AND CRAVINGS). When in doubt read the ingredient list. CLICK HERE TO LEARN MORE ABOUT INGREDIENT LISTS. The Almonds are made of one thing. The Oreo’s are made of 19 ingredients- many of which are not even food!
I’m interested in your thoughts on this one! Send ‘em in!
Workout Motivation
January 20th, 2010If there is one thing I know for certain, it’s that even though I sometimes DREAD working-out (and yes, even I can dread it) I know with 100% certainty that after the work-out is over, I feel 100% better. I’m AWAYS happy I worked-out. I’m always PROUD of myself for getting off my butt and moving and for whatever reason, after a work-out I always have an easier time reaching for something healthy.
I truly think the HARDEST part of working out is actually starting. Once you start you’re 90% there! Even if you spend 15 or 20 minutes exercising it’s 100% better than no minutes at all! In fact 20 minutes, 3 times a week is nothing to sneeze at (is that even the right expression?). 20 minutes, 3 times a week is fantastic!
So here is my pep talk for the day. Put on your work-out clothes and just START. MOVE. If you have a gym membership – walk in that door (bring your clothes with you to work) and climb onto a machine and just press START. If you work out at home, no problem! This blog is filled with easy to do exercises you can preform at home with little or no equipment. Just put your work-out clothes on, grab a bottle of water, turn on your favorite show and follow one of my circuits. CLICK HERE , HERE or HERE for a few of my many circuits. Or CLICK HERE for my T.V WINNER workout.
You are 100% guaranteed to feel better about yourself after the work-out. And if starting is really the hardest part- then just changing into work-out gear and pressing START puts you 90% closer to feeling better than you do right now 
