Into Fitness » Holiday Eating Guide

Finding Love on Valentines Day

IntoFit — Mon, 14 Feb 2011 12:42:19 +0000

As many of you will most probably encounter at least 1 or 2 people bringing chocolate into the office today, I’d like to make a proposition to you. Instead of making today about eating chocolate and candy (and allowing yourself to overindulge just because it’s February 14th), make today about loving YOURSELF!

Whether you are married, single or dating – use today as an excuse to LOVE YOURSELF. That probably does not mean eating bon-bon after bon-bon and giving yourself a tummy ache of feeling guilty for all that you have eaten. Loving yourself will mean something different to everyone; what does loving r mean to me? Well, today I will:

Waking up and getting my workout in. You must think I’m crazy that this is first on my list! But to me, and many of you; working out is ME time. It’s time alone with my thoughts, therapy time in a way. Not to mention the feel good endorphin rush that always comes along with a workout.
Take the time in the morning to make myself my favorite breakfast before I run out the door to get to work. I actually just posted this breakfast a few weeks ago. CLICK HERE TO READ WHAT MY FAVORITE BREAKFAST IS.
At lunch at the office- get out side and go for a breath of fresh air walk. Allow myself the time to step away from my hectic day and have a touch more ‘me’ time.
On my way home from work, stop into the local nail salon and get a mani or a pedi (or both if there’s time!)
Relax at home. Take the time to make myself a meal I would prepare for company (except I’m the company!).
I rarely watch T.V, except maybe an hour or 30 minutes before bed- so today I’m going to catch up on Oprah! Guilty pleasure, but hey! It’s Valentines Day!

What will your day look like and what are the things you are going to do to remind yourself that you’re awesome?

6 Health Tips to Get You Through The Holidays

IntoFit — Tue, 14 Dec 2010 07:20:26 +0000

Click on the tip to learn more

1. Don’t Diet!

2. Be as good as you can be at home.

3. No matter what happened the night before, always start your morning off right.

4. Focus on all the things you CAN eat, not the things you shouldn’t.

5. Focus on what you can do to stay healthy.

6. Christmas is ONE DAY.

Treats In The Kitchen

IntoFit — Wed, 08 Dec 2010 10:10:41 +0000

You know the Holiday’s have officially arrived when you get to work every morning to an email that reads “Treats in the Kitchen”. This is what I came into on Monday morning:

WHAT TO DO?

Well for starters let me be honest before I dish out a bunch of advice on how to avoid eating all these treats. I started with the cinnamon buns, because as you know if you read this blog- they are my weakness. HOME MADE Cinnamon Buns!!!! And once I had the buns, I was like – we’ll those cookies do look delicious and so the story goes. That was Monday. Could have been the start to a HORRIBLE week. BUT I’M SO HAPPY TO SAY THAT ON TUESDAY I CAME OUT ON TOP!

So, what did I do on Tuesday and Wednesday (until all these treats were eaten by everyone else) ?

1. I only went into the kitchen when I HAD to. I did not aimlessly wonder into the kitchen just to ‘check things out’, because I knew that would just tempt me further.

2. Water. Water. Water. I brought a fresh lemon with me to work and squeezed it in every glass of water I drank. I don’t know why but for some reason lemon water helps me curb my cravings. Maybe it’s the tart on my tongue.

3. I brought a big lunch with lots of snacks to work. And they were not crappy snacks that I felt I needed to eat to repent for my Monday melt down. No, I brought snacks I thought were delicious so that I would not feel deprived. I brought Activia Vanilla Yogurt, Pistachio Nuts, Greek Plain Yogurt and Fresh Berries, Corn Thins with Peanut Butter & Banana and cheese.

I gotta say, yes it’s VERY HARD to turn down “treats in the kitchen”. But you have to ask yourself a few questions before you dig in ?

1. IS IT WORTH IT? Like really worth it. You’re going to eat for 2 seconds (or 2 hours if you can’t stop!) and then you will be paying for it for weeks. 2 minutes of taste-bud heaven ….. 2 pounds later! (Exaggeration but you get my point)

2. DO YOU EVEN LIKE WHAT’s IN THE KITCHEN? Sometimes we eat just because it’s there and not because we actually want it or like it.

3. ARE YOU EVEN HUNGRY!!!? Really, because if you’re not even hungry, what’s the point ?!

Of course I know you can ask yourself all these questions, answer the way you should and still eat! We are human after all!! But I think the best way to over come this if you do have a Monday Meltdown like I did, have a Totally Awesome Tuesday and a Wicked Wednesday! Get your brain back. One bad day does not warrant a bad week. One bad day or bad meal will not change your pant size, but a bad week sure can! If you do start off on the wrong foot – don’t punish yourself for it, just stop as soon as you the sugar let’s go of your brain!

Best of luck with your Treats in the Kitchen this Holiday Season.

Healthy Party Pointers

IntoFit — Fri, 16 Jul 2010 08:04:25 +0000

It’s summer time! And with hot weather normally comes outdoor barbecues or dinners almost every weekend! These parties can put a real damper on your desire to eat healthy if you let them. Here are a few tips to help you stop focusing on what you can and can’t eat at the party and allow yourself to just enjoy!

When you go to a barbecue your assuming your going to eat. I mean why wouldn’t you? That is what you do at a Barbecue. But your actually not going just to eat, your going so that you can socialize with friends and family! Eating is secondary (at least it is supposed to be!) Make connecting with people your first priority. This may help take focus off of the food. You may actually stop eying the potato chips you “shouldn’t eat”.
Chat with someone while you’re eating and actually stop eating at 3 points during your conversation to just listen. Once again taking the focus off food. This will also help you to recognize when you’ve had enough. Stopping for a breather gives your mind a little time to catch up with your body so you actually get that “I’m feeling satisfied” signal. (Notice how I said satisfied and not FULL)
Don’t talk with your mouth full. I knew my parents taught me this for a reason! When your telling a story – stop and talk. Don’t bite- talk – chew, bite – talk. One thing at a time. Put your plate down and tell your story. Again, another way to give your tummy a small break so that it has more time to signal to your brain that you’ve had enough.
Offer to bring something to help out and make it something healthy. Something that can be your go-to in the event that your having trouble finding healthy options.
Meet two new people. If you’ve been invited to a barbecue and don’t know everyone – make it your mission to chat with 2 new people. This gives you a task so that the task of standing beside the food table and guarding it with your eyes (and maybe your mouth) is someone elses responsibility.

Passover Challenge Wrap Up

IntoFit — Tue, 06 Apr 2010 08:58:53 +0000

Yesterday marked the last day of The 2nd Annual Passover Challenge! I hope you all found my recipes last week helpful and delicious! Congratulations to all those that participated! Here is some of the feedback I received over the last week.

“I didn’t know I was not sleeping well, until I started sleeping well.”

“3 pounds in 8 days.”

“It was really hard the first week, but the last 3 days, I feel like I really settled into this way of eating. I now appreciate that I no longer feel stuffed after a meal. I feel satisfied and that’s way better then unbuttoning my pants!”

“I was eating so much bread and carb filler – this past week I felt like I was always putting something nutrient rich in my mouth that would help me function as apposed to easting just becuase it tastes good”

Thanks again to Team Passover Challenge! Until next year…

Gearing Up For The Passover Challenge

IntoFit — Mon, 22 Mar 2010 05:06:56 +0000

As Passover is beginning in a week, it’s time to get ready to take on The Passover Challenge! Knowing how you are going to navigate the 8 days carbohydrate free is the key to your success. I’m going to toss some ideas your way for breakfasts, lunches, dinners and snacks. From these ideas, and ones of your own - get yourself to the grocery store and stock up. You’ll be more likely to stick to the challenge if you have the food available to you. We start on Monday morning, so do your big shop on Saturday or Sunday!

Breakfasts

Big Fruit Plate
Cottage cheese and berries
Yogurt and berries
Warm cinnamon apple Quinoa (recipe to come!)
Eggs – Omelet, scrambled or hard boiled. I know this is The Passover Challenge, but feel free to serve up those eggs with some Canadian Back Bacon !

Lunch and Dinner

It’s Bbq season so this should be a breeze. Fire up the Q for dinner, and make enough so that you have leftovers for lunch!
Protein with: Salad or soup (not potato based) or fresh cut veggies!
Stir fry’s!
Lettuce wraps!
Omelets or crust-less Quiches!
Make a Roast! You’ll have great leftovers for salads!
Roast a family size Turkey Breast!
This blog is filled with Passover Challenge friendly recipes for you to use. CLICK HERE to link to the recipe section.

I will try to blog daily during the challenge with something that I have made for myself to help with recipes and ideas!

Feel free to write in with any questions or concerns or to share what your eating!

And once again, there is still time if you want to join the fun!

CLICK HERE TO SIGN UP!

2nd Annual Passover Challenge

IntoFit — Wed, 03 Mar 2010 07:21:15 +0000

I’m so excited for the Second Annual Passover Challenge.

Last year was a blast! O.K, fine maybe blast is not the right word- but Team Passover Challenge reported the following benefits:

Weight Loss.
Better Sleep.
More Energy.
Improvement in Skin.

YOU DO NOT HAVE TO BE JEWISH TO PARTICIPATE IN THIS CHALLENGE!

Many thousands of years ago, the Jews fled Egypt, they did not have time for their bread to rise – blah, blah, blah for 8 days once a year, Jewish people only eat unleavened bread – or something called Matzo.

The challenge is basically this- instead of replacing bread with Matzo (and horrible oil filled baked goods)- scrap all bread products for 8 days! Your bowels will thank you. For 8 days (Jew or not) let’s put the toaster away, seal up the rice, leave the potatoes in the crisper and eat lots of fruit, veggies and lean proteins!

THE PASSOVER CHALLENGE RULES

No white stuff (bread, rice, potatoes, pasta)
No Brown stuff (yup even the whole wheat bread, brown rice and whole wheat pastas are out)
Stick to Lean proteins like eggs, fish, chicken, lean beef, turkey and lean pork (for those that eat it)
Fill up on vegetables, low fat dairy products and fresh fruits!
Try as best as you can to avoid anything processed – if you have to open a box to eat it- avoid it.

I’m not going to lie- it’s a tough challenge. One you should be mentally prepared for if your going to take it on. But it’s only 8 days! You have your whole life to eat bread, pasta and potatoes. For 8 days, give your body a break! It will thank you – that I can promise!

We’ll start on March 30th and end on April 7th. Let me know if you want in!!!!

CLICK HERE TO SIGN UP!

Dealing With Valentines Day Candy

IntoFit — Fri, 12 Feb 2010 06:20:24 +0000

For whatever reason, we seem to celebrate any and all holidays with food. And not just food- junk food. It’s Valentines day! A day to celebrate love of every kind and we show our affection by giving each other chocolate. Does this really make any sense ? Whether it makes sense to me or not- it’s going to happen! You will inevitably be staring some sort of candy in the face this February 14th.

And I can sit here and write all the ways and reasons you should say NO thank-you to this chocolate or cinnamon heart – I can write 10 suggestions of other things to buy your loved one including flowers, a massage or a pedicure. But the reality is- we are all going to have to cross paths with the stuff. It’s unavoidable. All I ask is that you have it in moderation. Try to stick to one or two treats! Make sure to ask yourself if it’s truly worth it before you pop it in your mouth. And don’t use the day as an excuse to go over board.

One tiny little ball of chocolate it usually around 100 calories (that’s just under 1/2 a chocolate bar) so if you have two chocolates that’s about 1 whole bar. Would you sit and eat 3 chocolate bars in a row ? Then don’t allow yourself to easily pop 6 of these things!

They are deceiving!

And remember – after the big day- throw any left over candy in the garbage. Don’t bring it into the office to taunt others (including yourself) with it. It’s way better in the garbage then on your thighs !!!

Great, Active, Valentines Day Date!

IntoFit — Wed, 10 Feb 2010 06:57:57 +0000

Whether you have a Valentine or not – Valentines Day should be about loving your heart! Not hurting it!

Normally we celebrate with a box of chocolates and an extravagant meal. Maybe this is the year to switch it up! Instead of putting junk food into your mouth (which will only hurt your heart)- why not do something good for your heart!

The other night, myself and my husband went ice skating! I have not been ice skating since I was 7 years old. I was terrified to step on the ice!!! I could not believe I was such a scared-y cat. But once I got on and got moving I was better (a little anyway!). As I shimmied along I watch children whizz by me in wonderment! “! How did they get so good!? Why can’t I live with no fear?!!” But then I remembered, it takes practice! You only get good at something if you do it. I can’t magically be a good skater just because I’m now an adult. I have to get on the ice again if I want to get better.

It really was a great night! I worked muscles I have not worked in a long time! I got a great abdominal workout from all the balance work, not to mention the workout my ankles got! And I got to spend quality time with my husband (laughing at myself mind you- but at least I was laughing!)

If you live in the Toronto area, you should pop by Nathan Philips Square Skating Rink. It’s so much fun! They have Top 40 blasting, disco lights and hot drinks! They’ve made it feel like an old school roller rink (You can rent anything from skates, to hats and mittens to helmets!). If you don’t live in the Toronto area – find your local indoor or outdoor rink – rent some skates and get on the ice!

This is a great activity to do alone, with a friend/loved one or with your entire family this valentines day.

Treat your heart to love & health and not to chocolate this valentines day!

10 Holiday Health and Fitness Tips

IntoFit — Wed, 30 Dec 2009 06:08:29 +0000

COUNTDOWN TO NEW YEARS TIP #10

Forget about New Years resolutions, start NOW.

Clean out your kitchen so that when the clock strikes midnight you’re already in a health and fitness state of mind.

1. Empty out your refrigerator and freezer.

Old jam jars, juices, sauces and dips.
The chocolate bar (s) in the side of your door.
The Pillsbury cookie dough.
Old bread, buns, muffins and other frozen baking.
Preservative filled frozen foods (if it’s not a frozen vegetable or frozen fruit – Toss it!)
Ice creams
Waffles, toaster strudels and other such ‘breakfast’ boxed foods.

Don’t leave tempting food in your fridge or freezer. Either give it away, toss it or bring it to your New Years party to unload it.

2. Empty your cupboards.

Old Crackers.
Chips.
Sugar Cereals.
“Healthy” cereal and snack bars.
Treats like licorice, chocolates and jubjubes.
Anything that doesn’t really classify as food.

3. Empty your purse, your car and anywhere else you may find a hidden stash of junk. Including your secret junk food drawer.

4. Swear off sweet flavored gum, body creams that make you smell like a bake shop, lip balms that make you want to eat them and car fresheners that smell like cherry Koo-laid. These are all little triggers that can hinder your best efforts – you want to set yourself up for success, not put barriers in your way.

We’ll talk in the new year as to what to fill your cupboards and refrigerator with!