Category Archives: Health
Gearing Up for Turkey Time
I’m not sure how it happened, but here we are just a few days away from Thanksgiving 2012. Since many people have abbreviated work weeks and may also be busy prepping or packing up to travel for the holiday, I thought I’d offer an early dose of motivation on how to get through the traditionally gluttonous holiday.
I’ve always loved Thanksgiving. There are no gifts to buy and you can just enjoy quality time with family and friends. Of course, that quality time tends to be filled (or should I say stuffed?) with food, drink and football. Here are some tips to help you avoid overdoing it – at least when it comes to the food and drink:
- Get in some morning activity: Even if you can’t get out of the house, you can still pop in an exercise DVD or bang out a Tabata or two wherever you have space to do push-ups or burpees. If you only have a short amount of time to escape the house, take a brisk power walk or abbreviated run. If your gym is open, get to a morning group exercise class or at least bang out some cardio and core work.
- Don’t skip breakfast: Eat something sensible to get your metabolism moving and to avoid being ravenous when you dig into that holiday meal. If your Thanksgiving feast isn’t scheduled until late afternoon, make sure to follow breakfast with a small lunch or sensible snack so you don’t go overboard later. One of my favorite sensible fillers is a non-fat plain Greek yogurt with a serving of almonds mixed in. The protein-rich snack keeps me satisfied for hours!
- Use a smaller plate (like a salad dish) for your meal: If there’s salad or veggies, load up on those first, then take some turkey. Use the remaining space for the potatoes, stuffing and other starches. (There won’t be as much room left as you’d have on a regular dinner plate.)
- Savor the flavor: Eat slowly! If you do clean your plate, wait about 10 minutes before going back for round two. This will help you decide if you’re really hungry. If you aren’t, you’ll feel good knowing you had one helping – before moving on to dessert, of course!
- Watch the alcohol intake: This is a good day to follow the every-other-drink-is-alcohol plan. Enjoy a glass of wine, beer or cocktail then have a glass of water of diet soda before moving on to the next libation.
- Give away leftovers: Hosting the holiday feast? Don’t be shy about giving some of the uneaten turkey and trimmings to your guests.
If you have any “secrets” that help you enjoy the holiday without waking up feeling guilty on Black Friday, I’d love to hear about them! The holiday season is definitely challenging when it comes to watching our waistlines, but the good news there are some tricks that can help you continue your journey to have fun, be fit and feel fabulous!
Fast Friday Thoughts on Emotional Eating
TGIF!
I started this week with new energy to bolster my self-discipline where my diet and exercise habits are concerned. Five days later, I’m happy to say I feel much better than I did at this time last week. One of the reasons behind the shift has to do with addressing a downfall many of us can relate to: emotional eating.
I suppose you could say I’m “lucky” that stress and anxiety usually cause me to eat less thanks to an unsettled stomach. However, for whatever reason this past month, my stomach was more than happy to welcome my comfort food cravings including those big bowls of cereal while watching TV before bed or that extra glass of red wine. I was able to keep those cravings at bay this week. How? By realizing my body didn’t really want the cereal or even the wine. Instead, I was searching for something that couldn’t be found at the bottom of a bowl or wine glass.
In fact, the cravings had nothing to do with my stomach at all. I was really looking for a something to lift my spirits. The key is figuring out where you can find that boost outside the refrigerator. Getting back to my normal exercise routine at the gym helped satisfy my “cravings,” as did catching up on emails with a few “old” friends and talking to others on the phone. I also found reading in bed before calling it a day instead of sitting on the couch and staring at the TV kept me from eating unnecessary calories.
Now don’t get me wrong, I know there are some days when a cupcake really can make things a little better. It’s just important to not let the total number of those days add up.
The bottom line is anyone – even full-time fitness fanatics like me – can make unhealthy choices thanks to a less-than-stellar mood. The key is breaking that automatic connection between food and mood and learning to identify when you’re eating for reasons that have nothing to do with being hungry. The good news is you can retrain yourself to find a boost from other things like exercise or interacting with friends. Luckily, there are plenty of mood enhancers out there that won’t sidetrack your plans to have fun, be fit and feel fabulous!
Exercising Hard – Or Hardly Exercising?
We made it to another Workout Wednesday!
As I’ve been working to re-charge my own fitness focus this week, I thought I’d take advantage of today to remind everyone of a simple way to gauge how much work you’re putting into that workout. It doesn’t involve calculations of target heart-rate zones. In fact, there’s no math involved at all. Instead, what helps many fitness lovers gauge the intensity of their workouts is known as the “talk test.”
Here’s what the scores look like:
- Low intensity: You can carry on a conversation comfortably with a workout buddy or sing along with your playlist – being off-key doesn’t matter!
- Moderate intensity: You can still talk, but you’re slightly out of breath and can’t carry on a conversation at a normal pace.
- High intensity: You can only say a few words at a time because you’re breathing rapidly.
As I’m sure you’ve already figured out, if you’re looking to lose weight, working out at a moderate to high intensity will provide the biggest benefits for your waistline and your overall health. In our time-crunched lives, however, there aren’t always enough days in the week to get in all the hour-long high-intensity sessions we want. That’s why I’ve become a big fan of Tabata training. Click here for a reminder on why the high-intensity training protocol became a fast favorite in my fitness routine.
I wrap this short and sweet post with the reason why it’s important to assess just how hard we’re pushing ourselves when we workout. You know how easy it can be to underestimate just how many calories you’re eating? It’s just as easy to overestimate how hard you’re exercising! If you don’t have a heart rate monitor, the talk test can be a good way to gauge if you’re really doing all you can to have fun, be fit and feel fabulous!
Time to Get Back on Track
Ready to Rock and Roll Again!
Photo by Leslie Hassler
It’s really been a strange couple of weeks.
Two weeks ago at this time, we were bracing for Hurricane Sandy here in the New York area. The clean up and recovery continues and will continue into the unforeseeable future. While reading this week’s People over the weekend, it was difficult to grasp that the pictures and stories of devastation originated in towns only miles from where I sit and write this post. My parents are supposed to have power restored today. While their being in the dark and without heat hasn’t been as severe as the other horror stories I’ve heard, it doesn’t change the fact that I’ve worried about them.
As I hear more and more stories about people coming together to donate clothing and supplies or volunteer their time to help with clean-up efforts or simply be there for people affected by the storm, I’m reminded of and moved by the strength of the human spirit. So many people in so many parts of our country have suffered at the hands of Mother Nature or people who’ve wanted to do us harm. Somehow, we rebuild and we go on.
I know this sounds ridiculous, but it was while I chopped vegetables and prepped other items for the week ahead when the realization of just how strong we can be as a community gave my own spirit a swift kick in the you-know-what. I needed it. I’ve been relying on a few too many comfort foods and glasses of wine to wind down after watching news coverage of Sandy’s aftermath and also cope with the added worries about my parents. Also, I hate to admit it, but I’ve even been slacking at the gym. While I’m a firm believer in doing some sort of activity is better than no activity at all, if you’re looking for results, you’ve got to make those moves count.
So, I kick off the new week with new energy to stay disciplined and lose the few pounds I know I’ve added to my waistline. No more bowls of cereal or having that second serving of almonds while watching the little TV I sneak in some nights before bed. No more skipping the weight circuit because “I can always do it tomorrow.” It helps that I have a friend’s wedding coming up in a few weeks. Since I have my dress picked out for the occasion and knowing I want to feel as comfortable as I can in it, I’ll have a little extra incentive to avoid the cookie jar in our office break room and get to the gym even after a long day.
Wherever you are on your health and fitness track, I invite you to join me on this Motivation Monday and assess how things are going. Remember, even fitness lovers like me need to re-group and re-boot once in a while. So here’s to a new focus, new week and new chances to have fun, be fit and feel fabulous!
Special Sunday Edition
“Stronger at 38 Than 28”
Photo by Leslie Hassler
First and foremost: Happy Veterans Day! Today, let us remember to take a moment and be grateful for all the men and women who’ve served our country and allowed us to enjoy the privilege of freedom.
For this special Sunday edition of LauraLovesFitness, I want to send a special shout out to all of you who’ve supported me in this week’s “Face of Fitness” contest for Fitness Magazine. Whether you took 30 seconds every day this past week to click on my photo and cast a vote or spent extra time campaigning for my “Stronger at 38 than 28” entry via Facebook and/or Twitter, I am truly grateful for all the amazing support!
Today is the last day to vote in the contest. If you’ve already voted this week, you can vote again once more today. After reading the rules extra carefully, I just learned any duplicate vote from the same person on a given day will be invalidated after it’s all over. So, while I appreciate the enthusiasm of some supporters, please cast your vote only once today!
Click here to go directly to my entry and vote.
Of course, I’ll be sure to let you know how it all plays out. Whatever happens, I’m so lucky to have such great people behind me. It’s because of you that I keep writing this blog. Here’s to continuing our never-ending journey to have fun, be fit and feel fabulous!
Finding Ways to Help
As someone who loves to write, it’s been difficult for me to really put my emotions surrounding the events of the past 12 into words.
As so many people in New York, New Jersey and Connecticut continue to try and literally rebuild their lives after Sandy and the added stress of this week’s Nor’easter, I’m providing a few links with information on some of the ways the rest of us can help.
Whether you live in the New York area or around the country, hopefully you’ll be able to use some of these ideas to chip in and lend a helping hand.
- The season may be over, but you can help the Yankees and Mets score big by helping those affected by Sandy:
http://www.nydailynews.com/sports/baseball/mets/mets-yanks-part-sandy-article-1.1197287
- WCBS 880, the all-news radio station I listen to while getting ready for work every morning, offers this list of organizations that need help and ways to get involved with them:
http://newyork.cbslocal.com/top-lists/disaster-relief-information-resources/
- There are approximately 90 Modell’s stores throughout New York. Most are accepting clothing donations along with toiletries in partnership with WPLJ radio and Goodwill of New York and New Jersey. Click the link below for a list of store locations and the items needed most, such as coats, scarves, gloves, toothpaste, toothbrushes and baby wipes).
http://plj.com/Article.asp?id=2567748&spid=25206
- One fitness-related note, all New York Sports Clubs locations remain open to anyone affected by the storm who may need a place to shower, charge a phone or even de-stress a bit with a workout.
http://www.mysportsclubs.com/regions/
Thanks again to all of you who’ve sent me messages asking how my family and friends fared after the storms. Again, I was very fortunate throughout the storm and while my parents remain in the dark on Long Island, they’re safe. My prayers remain with those who continue to struggle and wish them some moments of peace in the weekend ahead.
To end on a lighter note, I also want to thank all of you who’ve supported me in the Face of Fitness contest for Fitness Magazine this week. Voting continues through Sunday and even if you’ve voted already, you can vote every day until November 11th. Click here to cast your vote.
To all of you who support this blog and all my efforts, I wish you a wonderful weekend filled with plenty of opportunities to have fun, be fit and feel fabulous!
Workout Wednesday: Sandy Edition
You Don’t Need a Lot of Space to Break a Sweat!
Well, this Halloween is one filled with more tricks than we’d like here in the Northeast. Let me start by saying thank you to all of you who sent emails, Facebook messages or tweets checking up on me here in New York following the storm that made history.
I’m happy to report I’m safe and sound in Manhattan. My parents who live on Long Island also made it through okay, although they’re facing an uncertain timetable for when they may get their power and phone lines restored. They lost several trees on their property, however, none damaged the house. My heart and prayers go out to those people who did lose loved ones or all of their possessions to this epic storm. We face a difficult period of rebuilding ahead, but I know as other Americans have done following other episodes of Mother Nature’s wrath, we will band together and get through this.
Things are slowly getting back to normal in my neighborhood. While my office remains closed in Midtown, stores and shops in the Upper West Side are opening for business again. Today will probably mark the first time I can hit the gym since the weekend. It will be nice to get back on the elliptical and rowing machines, but again, considering there are so many people who lost more than a few days at the gym, I will be counting my blessings twice today.
One thing I realized while I was cooped up in my cozy apartment watching the latest weather updates and live reports from the area, you truly don’t need a lot of space to burn some calories and break a sweat. Thanks to a yoga mat, two 15-pound free dumbbells, one resistance band and one foam roller, I was able to burn off some of my nervous energy along with a few of the calories I consumed from the red wine, mini dark chocolate – peanut butter cups and other storm essentials I stocked up on before Sandy arrived. Tabata Derbys became my workout of choice, usually while the TV was on tuned into the latest Sandy coverage.
Reminder on the Tabata formula: eight continuous intervals of 20 seconds of maximum intensity followed by 10 seconds of rest. You create a “Tabata Derby” by adding consecutive four-minute intervals and work your way up to a 20-minute total Tabata workout. Two important notes if you move ahead with building a derby:
- If you do more than one Tabata – you must rest for 60 seconds before moving on to the next exercise.
- While the idea is to push out as many reps as possible in the 20-second work period, you shouldn’t sacrifice good form. Better to do “perfect” push-ups on your knees with your stomach drawn-in and glutes squeezed nice and tight than risk injuring your lower back with sloppy reps.
My Tabata Derby broke down like this:
- Squats
- Push-ups
- Resistance band bicep curls
- Side planks
On Monday, I followed the 20-minute derby with a 45-minute Zumba workout following the program from my Zumba Fitness Exhilerate DVD collection.
Now that the storm has passed and we work on rebuilding our neighborhoods and lives, I end with a word of encouragement for those who will be dealing with the aftermath for many days ahead. Know that you are not alone in your struggle and know that you WILL get back to your plans to have fun, be fit and feel fabulous!
Smart Prep for Halloween
It’s that time of year again. Time to burn a few extra calories in preparation for the sweetest day of the year – Halloween!
This is a tough holiday for me, because along with my red wine, I really do love chocolate. Luckily, there are some treats that aren’t quite as spooky as others when it comes to the calorie content.
Here are a few ideas that can help you feel a little less guilty if your hand finds its way into that plastic pumpkin basket to grab a treat of your own:
Going to extremes: Buy candy you DON’T like. Since I’m a chocolate fiend, buying fruity candies like Skittles or Starbursts is an easy way for me to avoid finding too many wrappers in my trash on November 1st. You can also hand out sugar-free gum. At about five calories per stick, if you chew on a few of those during the holiday, it’s obviously not going to blow your healthy eating habits to smithereens.
Middle-of-the-road options:Here are some candy options that will help keep the calorie overload to a reasonable level:
- York Peppermint Patties: who says you can’t enjoy a full-size candy bar without a side order of guilt? This cool treat drenched in dark chocolate is 140 calories with 2.5 grams of fat. (Compare that to a full-size Snickers bar that has 280 calories and 14 grams of fat, and you’ve got a good reason to be satisfied by all that minty goodness!)
- Mini Three Musketeer Bars: You can enjoy three minis for 24 calories and less than one gram of fat.
- Hershey Kisses: Three chocolate smooches come in at 67 calories and 4 grams of fat.
- Tootsie Roll: One piece has 26 calories and five grams of fat.
- Candy Corn: You can have a whole handful of 10 pieces for only 64 calories and 0 grams of fat.
- 100 Calorie Packs: A good alternative to candy bars, these individual packs can satisfy your sweet tooth and take the guess-work out of portion control.
Foodie Friday:Portion Control
We made it to Friday!
I thought I’d wrap up the work week tackling a food-related topic I get lots of questions about: portion control.
For better or worse, anyone who lives in the USA knows all too well that we live in a super-sized society. When an extra quarter gets you an extra-large side of fries or a cookie, it can be tough to make smart decisions. So learning how to keep track of portions at home can help when you’re not protected by the safety of your own kitchen.
As I remind everyone before I launch into my diet-related tips, I’m not a registered dietitian or nutritionist. Therefore, these tips are simply examples of the options that work for me and my lifestyle.
- Scale down, divide and conquer: Use a smaller plate (like a salad dish) for your meal. Make sure that meal includes raw or steamed veggies or salad and fill half your plate with that. Use the remaining space for your lean protein and starch – preferably some sort of whole grain. If you can’t stomach the idea of using a smaller plate, stick with the half-plate veggie and remaining quarters for protein and starch.
- Prep once or twice, eat all week! I am not a cook, let alone a chef. But for anyone who knows his or her way around the kitchen, go ahead and prepare things in bulk, then freeze portion sizes in reusable containers for lunches and dinners that last all week. Click here for a reminder on how non-cooks like me prep other items for a week’s worth of healthy snacks.
- Sizing Things Up: This is often the trickiest part of portion control. When you’re home, until you can eyeball what’s a portion size, I strongly encourage using measuring cups and even a food scale for accurate serving sizes. When you’re not home, here are some of the tricks I learned through Weight Watchers. (I have been a lifetime member since November 2010). All you need is your hand!
- Fist = 1 cup
- Thumb (tip to base) = 1 oz meat or cheese
- Palm (without your fingers) = 3 oz lean protein
- Fingertip = 1 tsp
- Thumb tip = 1 tbsp
- Cupped hand = 1 to 2 oz of crunchy snacks e.g. almonds / pretzels
I leave you with two final tips that have more to do with common sense than accurate measurements.
- Know when to stop eating! I’m lucky to have grown up in a household where I was encouraged to stop eating when I felt full. The trick is to put down that fork before you’re so uncomfortable you’re looking for your first opportunity to get into those sweats.
- Have that cupcake! No, that wasn’t a typo. Whatever your favorite treat is, I guarantee denying yourself the pleasure of indulging in a serving now and then will only make you crave it even more. Trying to satisfy the craving with a substitutes can be another recipe for disaster. Why? Think about it. Instead of having one slice of cookies-and-cream cheesecake, you opt for the low-fat cookies, end up eating the whole bag…and you STILL want the cheesecake! Treating yourself once in a while can help prevent a serious caloric meltdown later. Want a great way to indulge without all the guilt? Split dessert with a friend!
With a little know-how and patience, developing healthy eating habits to compliment your exercise routine is the best way to have fun, be fit and feel fabulous!
Workout Wednesday: Back to the Basics
I said it on Monday, and I’ll say it again: what a difference a week makes!
I’m excited to tackle this Workout Wednesday with new energy. For me, getting back into my fitness routine has meant focusing on one of my lifelong addictions: cardio.
While I haven’t completely decided how today’s workout will break down, I do know there will be a combo of elliptical, recumbent bike and rowing machine training when I hit the gym after work. After my five-day hiatus, I started with a moderate 30 minutes and should have no problem hitting a full 60 minutes today. Adding a plank and push-up Tabata along with some SMR and stretching and no doubt I’ll sweat any work-related stress right out of my system. All of this will no doubt help me get back up to speed and ready to tackle another crazy Central Park workout.
So, today’s post is a reminder about the importance of cardiovascular exercise. In the simplest of terms, it’s crucial when it comes to reaching your goals of losing weight, reducing body fat or maintaining a healthy lifestyle. The benefits of cardio activity include its ability to decrease:
- Daily fatigue
- Anxiety and stress
- Coronary artery disease
- Hypertension
- Non-insulin dependent diabetes and
- Obesity
At the same time, cardio helps boost your:
- Sense of well-being
- Immune system
- Blood lipid profile and
- Overall physical performance at work and at play
While there are several levels to cardio training, for the purpose of this post, I’m going to focus on some guidelines for beginners and anyone who may be getting back into a fitness routine after a hiatus. (As usual, I base these guidelines using the what I studied through the National Academy of Sports Medicine.) Your cardio activity should focus on maintaining a zone one heart rate which is approximately 65% to 75% of your maximum heart rate. Here’s what that means for you:
- To calculate your maximum heart rate, subtract your age from the number 220.
- Multiply your max heart rate by .65.
- Multiply your max heart rate by .75.
To use myself as an example:
- 220-37 = 183
- 183 X 0.65 = 119
- 183 X 0.75 = 137
- Laura’s Zone One Heart Rate = 119 – 137
If you’re working within the parameters of zone one for cardio, it’s likely you are also in stage one of your overall exercise program. (NASM refers to this as the stabilization level.) If you’ve never worked out before, you may want to try to reach your zone one heart rate for a maximum five to ten minutes and then spend another 20 minutes simply walking at a good pace, climbing the stairs in your home or getting really dirty in the yard by cleaning up the garden. Your goal should be to eventually maintain your zone one heart rate for at least 30 minutes. This can take some time. A “newbie” may need two months or longer to meet this demand, but remember: there’s no finish line here. You’ve made a commitment to exercise and start taking better care of yourself, so while you don’t want to just dial it in, make the journey work for you.
I hope this brief session of cardio 101 will help get your heart pumping safely and effectively so you can have fun, be fit and feel fabulous!
lauralovesfitness 