Category Archives: Nutrition
Keep On Keepin’ On!
Stay Strong – You Got This! Photo by Lauren Bachner
As a lifelong fitness lover, I always get excited at the start of a New Year. It’s wonderful to see a fresh crop of faces sweating it out on the elliptical machine next to mine at New York Sports Club or squatting away at the barre in my Physique57 classes. In the back of my mind, however, I can’t help but wonder how many of these glistening faces will disappear come March. I thought I’d use this Motivation Monday as a chance to encourage everyone to pause for a few moments and assess how things are going so far – and also forgive yourself for any slip-ups.
When I talk to people about why they abandon their fitness journey, most of their reasons can be put in two categories:
- Getting discouraged easily: Maybe these thoughts crossed your mind over the weekend “I’ve worked out every single day since January 1st. I haven’t had one piece of chocolate or even a glass of wine, but I don’t see the hint of a six-pack yet.” Well, consider this your reality check. First of all, I’ve never been a proponent of embracing extreme restrictions to make healthy lifestyle changes. Denying yourself the things you like for too long can only end in disaster, such as devouring a whole cake or pizza instead of one slice. Second, it’s important to remember it takes a minimum of six weeks for anything to become a habit. Whether that’s fitting those five servings of fruits and veggies into your daily diet or finding your groove in spinning class, be patient. Stick with your plan and focus on the positives you have experienced since making some healthy changes. (Don’t stop reading now, some of those positives are mentioned below.)
- Doing too much too soon: Similar to my mantra about restrictions, I’m also not a fan of over-the-top workout plans for newbies to the fitness world. Which of the following scenarios sounds better to you?:
- Banging out a series of squats, planks and even modified push-ups and feeling a healthy “burn” in the muscles afterward and being able to tackle another workout the next day or
- Plowing through 50 burpees and/or pull-ups in far-from-perfect form only to suffer lower-back pain and be out of the game for five days
Sure, it seems like a no-brainer, but unfortunately too many people take the less optimal choice and end up with plenty of pain and no gain. Choosing quantity over quality is a surefire way to put yourself at risk for injury…which leads to discouragement…which can ultimately lead to throwing in the towel on those fitness goals altogether. You already know slow and steady wins the race. When it comes to running down your health and fitness goals, I like to think of it as more of a lifelong marathon.
Finally, it you’re plugging away with your workouts and healthy eating choices, keep it up and remember to focus on the positive! In fact, I’ll be so bold to tell you forget what the scale says and take stock of any of these positive changes:
- A sharper focus at work or tackling that to-do list on the homefront
- A new “glow” to your skin
- Increased energy for everyday activities like playing with your kids
- Not needing to catch your breath after walking up that flight of stairs
- Getting a better night’s sleep
I leave you with one last reality: there will be “off” days. Even this fitness lover can admit there are times all I want to do is watch TV while sipping red wine and eating chocolate. It happens. Just don’t let one bad day throw you off course. Just wipe away the cookie crumbs, chop some veggies, prep your gym bag and remember tomorrow is your next chance to have fun, be fit and feel fabulous!
2014, Bring It On!
Happy New Year! I hope the first few days of 2014 have been good to you. More importantly, I hope you’re using the New Year as an opportunity to really start being good to yourself!
I don’t know about you, but I’m seriously pumped about the year ahead. Maybe it’s because the fortune teller I met back during a bestie’s birthday weekend in Jamaica told me 2014 would be my “best year yet.” (I don’t place too much stock in all the thoughts she shared, but that was the one that stuck with me!) Maybe it’s because I’m one month away from hitting that milestone known as the “Big 4-o.” Or maybe it’s just the fact that I’m glad 2013 is over and done with. Whatever the case, I’m beyond excited about all the opportunities ahead to be healthier and happier than ever!
Speaking of opportunities, this first Motivation Monday of 2014 presents another exciting first for me. I’m thrilled to be today’s guest on the Lifestyle Accountability Show. I met Bate Brothers Adam and Devon via Twitter and was honored when they asked if they could feature me on their daily health and well-being podcast. Please click on the following link to listen to the interview where we discuss everything from my favorite healthy foods to the pitfalls I’ve encountered on my never-ending fitness journey:
http://www.lifestyleaccountability.com/laura-loves-fitness-shares-inspiring-story/
I hope you’ll find the information helpful to make this YOUR healthiest and happiest year yet!
I close with a thank you to the Bate Brothers and to all of you for checking out the interview. Feel free to share away on Facebook, Twitter and wherever else you’d like to spread the word about the show and all the sources of inspiration at LifestyleAccountability.com. Here’s to the remaining 359 days ahead of us in 2014 filled with so many chances to have fun, be fit and feel fabulous!
Holiday Party Crunch Time
As we all know, ’tis the season to be merry, and that means lots of cheer in the form of Christmas cookies, cream sauces and cocktails. As the countdown to Christmas day ticks away, many of us will be cramming multiple holiday parties into the evenings ahead. So I’m using this Motivation Monday as a time to remind everyone how to get through these calorie-rich days ahead without throwing all your heathy habits out the window!
- Plan Ahead: If you have a party to look forward to after work, do NOT starve yourself all day. Instead, eat a sensible breakfast and lunch and have a healthy snack up to one hour before the party starts. This way, you won’t arrive with a rumbling stomach and grab the first thing you see.
- Choose “Smart” Foods First: Many holiday party spreads are full of yummy appetizers. Why not load up on some of the healthier options first, like the crudités (celery sticks, carrots, bell pepper strips, broccoli and cauliflower). Just try not to drown them in dip. Another good idea is to seek out some protein. I love shrimp, and the good news is with 18 grams of protein in a 3 oz serving, there’s no reason not to! Sushi, skewered chicken or beef tenderloin strips are also a better option than loading up on the cheesy breads or creamy dips.
- Deal with the Dessert Dilemma: Cocktails, cupcakes and chocolates are sometimes the center pieces for a holiday bash. I admit, I’m one dessert lover who’s a big fan of this concept, but it can wreak havoc on your efforts to eat healthy. If you’re attending a super sweet bash, you definitely want to eat a sensible small meal before arriving at the party and diving into the tray of sugary treats. When you do dig in, why not split a cupcake, cookie or piece of cake with a friend. If there’s any fresh fruit, eat that first.
- Maintain Cocktail Control: The every-other-drink rule works just as well at a holiday party as it does for happy hour. To space out the alcohol consumption, start with a glass of wine or a cocktail, and when your glass is empty, switch to a glass of water, seltzer or diet soda for your next beverage.
- Get Moving! Despite the hustle and bustle of the season, you can find some time to be active. Remember, 10 minutes of exercise is better than nothing. If you have a party after work, hit the gym or pop in a fitness DVD at home in the morning. If you live in a city with sidewalks, don’t let the cold stop you in your tracks. Throw on an extra layer, pack the party shoes to go and burn some extra calories by walking to work and/or to the festivities.
Remember, this is supposed to be the most wonderful time of the year. For me, that includes enjoying some holiday cheer…along with some chocolate and probably a few cupcakes. So with a little planning, we can all make it through the holiday party circuit and still have fun, be fit and feel fabulous!
Timely Tips to Help You Gobble Gobble with Less Guilt
While Thanksgiving is the latest it can possibly be in the calendar year, I still feel like it snuck up on me! The fact that Hanukkah starts on the same day (for the first time in something like 18,000 years!), we’re REALLY kicking off the 2013 holiday season with a bang. So, if you’re packing up or planning for your festivities, there’s no time like this Motivation Monday to get your mind focused on how to get through the holiday(s) without completely throwing your healthy habits out the window.
If you’re gearing up for a week filled – or maybe stuffed! – with food and drink (and a little football), here are some tips to help you avoid overdoing it.
- Don’t skimp on the workouts this week: Even if you can’t get out of the house on Thanksgiving Day, you can 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 before the Turkey Day feast: Be mindful of your meals early in the week. On Thursday, eat something sensible in the morning to fire up your metabolism and to avoid being ravenous when you arrive for the holiday feast. If you’re not scheduled to fight for the turkey leg until late afternoon or early evening, make sure to have a second small meal 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 Thanksgiving feast: 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 loading up on 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: Turkey Day is a good time 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 what’s left of the 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 season ahead 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!
Don’t Let The Dark Sabotage Your Healthy Habits!
Let me be the first fitness fanatic to admit this can be a tough time of year to stay motivated. When it gets dark as early as 5 pm, it’s easy to want to skip the workout, head straight to a warm home and fill up on comfort food and couch-potato time. So on this particular Motivation Monday, I offer some tips to keep your health and fitness goals on track during this colder, darker time of year.
- Mix things up: If you’re using every excuse in the book not to go to that 7 pm spin class, check your gym’s group exercise schedule for an alternative. Maybe it’s time to give the morning workout routine a try. If you have to drop the kids off at school, leave the house dressed in your workout wear and head straight to the gym after you say your goodbyes. This way you get your daily dose of exercise before the rest of the day interferes and while you still have sunlight to give you that natural boost of energy.
- Lean on Your Fitness Friends: Whether you want the extra motivation to stick with your evening workouts or need help adjusting to a new morning or lunchtime routine, a workout buddy can help keep you on track. Sometimes just knowing you have a friend holding a spot for you is just enough of a push to keep you from throwing in the towel.
- Beat the Nighttime Snack Monster: Darker, colder nights can save you some money if you decide to spend more time catching up with the DVR and less time at your favorite happy hour haunts. However, that extra couch time can lead to a steady surge of snack attacks. Before you give in to temptation, make sure you’re really hungry and not just bored. For the times you really do need a little something, be sure you have a good stockpile of healthier alternatives at home. Clementines, apples and frozen grapes can satisfy a sweet tooth and 94% fat-free popcorn is always a crowd pleaser. I’m also a big fan of Skinny Cow fudge bars. They’re the only low-fat dessert option that satisfies me after only one serving.
One final note, if you feel a little more sluggish and fatigued than usual these days, you’re not alone. The lack of sunlight and drop in temperatures can be a depressing mix for even the perkiest of people. Remember, no matter what the season, exercise is one of the best natural mood boosters and a surefire activity to keep you on track with your year-round efforts to have fun, be fit and feel fabulous!
My New Favorite “Fit” Food for the Fall
Since I’ve already offered some tips on how to adjust your fitness routine with the change of seasons, I thought I’d shift gears slightly on this Motivation Monday to tell you about a new staple in my fall diet: farro.
I’m sure many of my fellow Italians are thinking “are you kidding, Laura? Italians have been cooking with farro for nearly 2,000 years!” Well, I might be a little late discovering this wonderful whole grain alternative to rice and pasta, but you know what they say, better late than never!
Farro (FAH-row) is a whole grain, but has a richer, almost nutty flavor compared to the somewhat bland brown rice. While it isn’t a complete source of protein, like quinoa, a cup of farro has about eight grams of cholesterol-lowering fiber. It also contains minerals like magnesium, which is known to relieve tension and finally, it contains “smart carbs” that break down slowly and keep your energy levels stable.
For me, farro has become my go-to for adding a little “bulk” to dinner when that piece of grilled chicken or fish and a side of veggies just isn’t enough. This is especially true on my double-dose workout days of fasted cardio in the morning followed by a Physique57 or other group exercise class in the evening. A serving of farro satisfies my craving for “comfort food,” and the fiber content helps keep me feeling full for awhile.
No-fuss dinner: grilled chicken (with mustard), farro and broccoli
Anyone who knows me will tell you I’m definitely not a cook. So the other thing I love about farro is how easy it is to prepare. (At least using the 10-minute version I buy at Trader Joe’s.) All I have to do is boil water, throw in a bag of farro, let it cook for 10 minutes, strain it, add some seasoning and maybe a few sprays of “I Can’t Believe It’s Not Butter” and that’s that. I put the leftovers in my fridge and nuke them throughout the week. (I usually get about 3-4 servings from out of one bag.) You can also add cold farro to salads for lunch and I’ve heard some people even like it hot for breakfast with some fruit as an alternative to oatmeal.
If you have any healthy farro recipes you’d like to share, I’d love to hear about them! It’s always fun finding a new zero-guilt item to add to the pantry or fridge so you can give your body the fuel it needs and stay on track with your plans to have fun, be fit and feel fabulous!
A Special Workout Wednesday Team Effort
One favorite you’ll always find in my fridge!
I hope everyone’s enjoying this first Workout Wednesday in October! With the mercury rising into the 80s today here in New York City today, I wish I was at the beach but I’ll gladly take the sunshine!
I returned from my morning cardio session to find a link ready to share to my guest appearance on another website today. Robin Plotkin is a registered dietitian, nutrition expert and creator of RobinsBite.com. She lives in Dallas, TX and after meeting in Cyberspace through the land of Twitter, she asked me to share my food buying and eating habits to be featured in her “Inside the Fridge” series. Click here to read my guest post.
I close with a big thank you to Robin for the opportunity to appear on her website and a wish for all of you to use the new month as a time to add some new healthy habits to your lifestyle so you can continue on your journey to have fun, be fit and feel fabulous!
Back to the Grind!
Happily Saying Good Bye to the Summer of 2013 – and Ready for a New Season!
I won’t lie. I’m beyond ecstatic that this summer is unofficially over and done with!
While I always do my best to stay upbeat no matter what’s going on, to be blunt, this summer was a big test for my psyche. (New readers, click here to see what I’m talking about.) Still, I passed the test and now that September is here, it means a new month and new beginnings. If you dealt with your own challenges these past few months, now’s the time to wipe the slate clean and start over.
Parents are dealing with the responsibilities of getting the kids back on track at school. That means new teachers, new schedules and perhaps new after-school activities. If you’re like me and you don’t have kids, there’s still an uptick in the overall pace of life with the end of summer Fridays and the beginning of new projects and deadlines. Whatever new items are on your agenda, it’s the perfect time to get your health and fitness goals in serious shape. As you focus on getting a daily routine established for you and maybe the whole family, don’t forget to fit some fitness into your September routine. Sound impossible? Think again!
Here are some tips to make things a little less overwhelming:
- Put it in writing: If you drive your kids to school or drop your spouse at the train station, figure out if there’s time immediately following a drop-off or right before a pick-up for a workout. This could mean hitting the gym for a group exercise class, driving a few more blocks to the park for a run or meeting a fitness friend for brisk walk or game of tennis. Typing it into your smart phone calendar or putting it in your planner will also give you a visual boost to make it happen at the allotted hour.
- Ten minutes of something is better than zero minutes of nothing: With our time-crunched lives, there are more and more workouts geared toward maximum results in less time. Click here for a link to a previous post where I offer a 10-minute circuit I like to call the “one-minute-wonder.” If you only have 15 minutes, add a few stretches before and after and you’ll feel like you worked. If you have up to 30 minutes, you can repeat the circuit two or three times and really get your sweat on! (Another plus: you can do this circuit anywhere.)
- “Fall” into healthy eating habits: If you pack lunch for the kiddies, why not add a few minutes to the prep time and make some healthy snacks or meals for yourself. I spend about 30 minutes every Sunday slicing and dicing veggies including peppers, celery sticks and carrots and then pack them in reusable containers or individual plastic bags. Now, they’re ready to grab as a side to a turkey sandwich or healthy snack. Some of my other favorite snack ideas include almonds, apples and non-fat plan Greek yogurt.
- Wardrobe Prep: If you plan to exercise first thing in the morning, put your workout wear in the bathroom the night before. It’s usually the first room we visit when we wake up, so if your clothes are staring you in the face, it may be harder to skip the workout. If you’re exercising after work, pack your gym bag the night before and leave it by the door to grab on your way out.
Finally, it’s important to remember Rome wasn’t built in a day. Getting fitness on your schedule and healthy foods into your fridge are two big steps toward a healthier and happier you. If you indulged in more ice cream or margaritas than you planned over the summer, don’t sweat it. It’s a new month, a new season is coming and there will be plenty of chances to get your butt in gear so you can have fun, be fit and feel fabulous!
Movin’ It at Home
The Push-Up: one of many exercises you can do anywhere!
Last week, I got a tweet from my high school pal Kathy asking about ideas for home workouts. She reminded me that with the kids out of school for the summer, it’s not always easy to escape to the gym to break a sweat. So on this Motivation Monday, I offer some quick tips to keep you active all summer, even on the days when getting out of the house isn’t an option.
The secret to making a home workout work for you is using as many muscles as possible while quickly moving from one exercise to the next. This will keep your heart rate up and help you burn calories. All the exercises I present in this “one-minute-wonder” circuit use your body-weight. The idea is to perform as many reps as possible of each exercise – with proper form! – in 60 seconds and then move directly on to the next one with no rest in between. The only “equipment” needed is a jump rope.
- Jump rope: if you don’t have a jump rope or not enough head room to use one indoors (and don’t have any outdoor space to work with), try jumping jacks or running in place
- Forward lunges: alternating legs
- Squats
- Push-ups (modified version is to be on your knees instead of your toes)
- Bridges (Click here for a refresher on some core moves)
- Crunches
- Mountain climbers
- Side planks
- Tricep dips: We do these in my Physique57 classes all the time seated on the floor – you just need to lift your booty off the floor and brace yourself and use your triceps to dip up and down without touching back down. If you have stairs at home, steps are always a sturdy base for dips.
- Jumping jacks (or jump rope again)
Once you’ve made it through the 10-minute circuit, take up to a two-minute break and then start again. Or if you happen to have any cardio equipment at home, bang out the 10-minute circuit and then hit the treadmill, bike or elliptical for up to another 20-30 minutes. Aim for banging out this total-body routine three days a week on non-consecutive days. As you get stronger, work toward repeating the circuit two to three times. As you progress, you can also add more intensity to some of the exercises. For example, you can turn squats into squat-to-jumps where you literally jump off the ground with your arms extended straight over your head when you come up from the squat position. Push-ups can also be replaced with burpees. Of course, if you have any favorite summer stay-cation home moves, I’d love to hear about them!
Whether you’re working out at home, in the park or at the gym, be sure not to skimp on the stretching and allow your body time to warm up and cool down. Add plenty of water and sweet summer fruits and veggies to the mix, and you’ve got the perfect plan in place for a whole summer filled with endless opportunities to have fun, be fit and feel fabulous!
My Summertime Survival Tools
As you can probably tell from my last few posts, I’m very excited about the arrival of my favorite season. Since this Motivation Monday falls just five days before the start of the summer, I thought I’d offer a quick hit list of some of my seasonal fitness survival tools:
1)Re-usable water bottle: Hydrate, hydrate, hydrate.
2) Moisture-wicking clothing: Sometimes the gear I wear makes all the difference between sweating it out and throwing in the towel.
3) Portable / non-perishable snacks: My new favorite are KIND protein bars, but some old stand-bys include bananas, apples and almonds. If you’re packing a cooler for the beach, watermelon, pineapple and frozen grapes are a few of my picks for refreshing sweet treats.
4) Jump rope: My favorite portable workout tool of all time! Winds up and fits in any backpack and can be used anywhere from the park to the beach.
5) New kicks: You may recall I get a new pair of cross trainers twice a year. Since I tend to ask Santa to leave one pair under the tree for me on Christmas Day, this is the time of year I look for the next pair that I can start wearing down.
6) Sunscreen: I’m the first to admit I did a ton of damage to myself as a sun worshipper in my teens and 20s. After developing Rosacea in my 30s, I’m a lot better of protecting my skin from harm. The sensitive skin on my face does well with a lightweight fluid called Athelios from LaRoche-Posay. I also like the sheer touch formulas by Hawaiian Tropic and I’ve heard great things about the Banana Boat sports sunscreen line.
7) Good tunes: I simply cannot get into my workout without some heart-pounding beats. Here are the five songs currently giving me the biggest boost for cardio, Tabatas and weight training (some are old, some are new):
“Truly Madly Deeply (Thomas Gold Radio Edit)” – Cascada- “Crank It Up” – David Guetta & Akon
- “Can’t Hold Us (featuring Ray Dalton)” – Mackelmore & Ryan Lewis
- “My Songs Know What You Did in the Dark” – Fall Out Boy
- “Stay Hungry” – Twisted Sister
Now bring on the start of summer 2013 and plenty of sun-filled days so we can all have fun, be fit and feel fabulous right through Labor Day!
lauralovesfitness 