Monthly Archives: October 2015
My Restaurant Survival Guide
On this Motivation Monday, I thought I’d address one of the questions I’m asked nearly a half-dozen times each week:
How can you go out to dinner and not fall off the healthy-lifestyle wagon?
Whether you face multiple business dinners or date nights during the week, you don’t have to abandon all your healthy habits just because you leave the safety of your own kitchen! Here are five tricks that help me stay on track:
- Skip the fried stuff: Select fish, poultry or lean meats that are broiled, grilled, baked or steamed. Save the fried dishes (and share them!) as a “treat” when you’re out for a World-Series-watching night out!
- Don’t be shy: It’s okay to ask for foods that fit into your eating plans. Ask the waiter to hold the bread basket. Request dressings or sauces on the side. While you’re at it, go ahead and ask for a double order of vegetables in place of French fries or other starch.
- Spice things up: Speaking of veggies, opt for side dishes that are seasoned with herbs or spices rather than butter, sour cream or cheese. Or get those thicker sauces on the side and use sparingly.
- Splurge on sharing: Who says you can only split dessert? Consider having a hearty salad for an appetizer and then split an entrée, too. If no one wants to share, ask to take half of your portion home.
- Limit the libations: My repeat readers know I’m a huge fan of the every-other-drink plan. Have a cocktail or glass of wine, then order a seltzer with lemon or diet soda for your next round. Perhaps by the time you’ve finished those two drinks, you won’t want another cocktail. If you do, you’re only on round two of the libations instead of three. Want to skip the booze altogether but still have something fun to sip on? Have seltzer with a splash of cranberry or orange juice. Keeping sugary juices to a splash can save a bunch of calories.
With the holidays creeping closer every day, developing a few healthy eating-out habits now can only help make the season more manageable. Consider this week a time to start “training” so you can wrap up the last few months of 2015 on track with those plans to have fun, be fit and feel fabulous!
Avon39 NYC 2015
Is it possible to feel absolutely exhausted yet completely exhilarated at the same time? Absolutely! All you need is a weekend and a goal to walk 39.3 miles in the fight against breast cancer.
As I sit here on this Sunday evening slathered in sports cream, I feel beyond blessed to have completed my second Avon Walk for Breast Cancer in New York City. I’m thankful I could join my fellow St. Mary’s High School Gael, Sue, for our second journey together and equally elated we could add Christine, Stephanie and Lisa to this year’s pink warrior adventure. While each of us walked for relatives and friends touched by the disease that remains the number one cancer killer of women in the United States, we also teamed up on behalf of an organization aimed at improving the quality of life for those living with breast cancer and their families.
At the You Can Thrive! Cheering Station
You Can Thrive! offers free and low-cost support services and long-term prevention and survivorship tools for breast cancer survivors. This includes everything from acupuncture to massage to nutritional education and to peer support. Sue and I learned about the foundation thanks to the group’s volunteers who have helped our fellow Gael pal, Elizabeth, who is still waging her own war against breast cancer. Being greeted by You Can Thrive! volunteers and many survivors with hugs, pom-poms and loud hoorahs at their cheering station one mile from the finish line was in a word, overwhelming.
When our fierce team of five finally crossed the finish, we did so hand-in-hand and tears immediately filled my eyes. I was bombarded by a flood of visions from the two-day trek: the woman wearing a pink cape covered with too many ribbons showcasing the names of those she’s lost to breast cancer since she her first Avon walk 11 years ago; the volunteer firefighter wearing full gear for the entire Walk; the woman who completed the journey with help from an amazing support group who not only pushed her wheelchair around the city streets, but even carried it up the stairs to the Manhattan Bridge; and the survivors – young and old – proudly wearing sashes and smiles. I thought of my own mom, now a seven-year survivor. I thought of Elizabeth, and how much I want her to join us in this journey next year. Finally, I thought about how wonderful it will be when we don’t have to have to walk ever again.
With Dale Emmerich, “Cancerfighter”
I end with a huge thank you to everyone who generously supported my journey. Thanks to you, I raised more money than last year, reaching $3860. I also want to thank all of you who sent supportive emails and texts or liked and shared my social media posts documenting everything from my preparation for the journey to the weekend milestones. I couldn’t have done this without an amazing team effort! If you’ve been thinking about being a part of Avon39 or other activities to wage war against a disease that’s hit close to home, get out there and do it! Putting your best foot forward – literally – is probably one of the most empowering ways to have fun, be fit and feel fabulous!
Pumpkin Power!
Pumpkin spice lattes, pumpkin pie, pumpkin beer, pumpkin ravioli…it seems everywhere you go, pumpkin is on the menu. I look forward to a big slice of pumpkin pie on Thanksgiving (which is surprisingly not too far away), but it turns out there are several good reasons to enjoy pumpkin more than once a year!
On this Motivation Monday, I offer just a few of the health perks found in fall’s signature squash:
- Post-Workout Power! You’ve probably heard the rave reviews for bananas as a natural source of energy. However, one cup of cooked pumpkin has more of the refueling nutrient potassium with 564 milligrams compared to a banana’s 422. A little extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles functioning at their best.
- Good for Your Baby Blues…and Browns, Greens and Hazels, too!: One cup of mashed pumpkin contains more than 200 percent of your recommended daily intake of Vitamin. Also, pumpkin is full of carotenoids, a fancy name for the compounds that create its orange color including Beta carotene, which has been linked to eye protection.
- Keep Your Appetite in Check! This often forgotten source of fiber packs three grams in a one-cup serving with only 49 calories. Countless studies show a fiber-rich diet can help you stay full longer so you eat more sensibly throughout the day.
So, while it’s always a good idea to enjoy the pumpkin pie in moderation, there’s no reason not to indulge in some of the other healthy options provided by this seasonal favorite to stay on track with your plans to have fun, be fit and feel fabulous !
Fall Fitness Fun
Happy October!
After a soggy start to the month here in New York, I say bring on the crisp, cool days of autumn! As the leaves start to fall and we lose a little more daylight with each passing day, it’s also a time to welcome some new ways to get the heart pumping.
If you’ve been craving a little spice in your fitness routine, all you have to do is turn to Mother Nature for inspiration. Here are a few ways to add some fun to your fall fitness routine:
- ‘Tis the season for kayaking, canoeing, rowing and horseback riding! If you live near the water, look for clubs that offer fall water sports. Along with enjoying some scenery, you’ll get the added benefit of squeezing some cardio and upper body strength training. Horseback riding helps build lower body strength while taking in the beauty of a brightly-colored trail. If you’re a city dweller like me, consider trying a rowing class or at least adding a 500-meter sprint on the rowing machine to your gym routine.
- Make those chores work for you! Did you know a 150-pound person can burn up to 135 calories by raking leaves for 30 minutes? Turn raking leaves into a family activity to have some fun with the kids, too!
- Outdoor bootcamps, anyone? Check out opportunities to workout in local parks or other outdoor hot spots before the colder temps and darker days chase us indoors. Depending on the intensity of the class, these full-body workouts can burn up to nearly 500 calories an hour.
- Adjust the time you workout: I don’t know about you, but as it gets darker, it’s harder for me to get motivated in the evenings. While I’m adjusting to the lack of sunlight, I try to get my workouts over with pre-work if possible. Check if there are morning group classes that fit your fancy. Not only can the group dynamic offer a boost of motivation, but you’ll start the day with a shot of endorphins to keep the energy up at work or wherever the day takes you. Also, by working out in the morning, you can welcome the tired feeling that creeps up on you earlier than usual and spend your evenings relaxing or enjoying down time with family and friends.
So what’s your fall fitness plan? Let me know! Whatever you do, remember this: sometimes all you need is a little help from Mother Nature to help you find new ways to have fun, be fit and feel fabulous!
lauralovesfitness 