Category Archives: Nutrition
Still Looking for Your Motivation?
Dreams of a beach getaway could be just the motivation you need!
Congratulations! You’re already two weeks in to making those health and fitness resolutions stick! Keep up the good work and when you get discouraged, remember, in just a few short weeks, those new healthy behaviors will be old habits. Before you know it, getting in those 30 minutes of cardio or downing those extra glasses of water will be as routine as brushing your teeth!
If you’re still looking for a reason to work toward your goal, why not try the “trick” that’s probably worked since you were a kid: set up some rewards. Think about it, if you know you’re going to get a bonus or an extra day off for putting in 150% on a project, you’re bound to put in some extra energy at work. So, why not use the same kind of incentive to break an extra sweat now and then and turn a health and fitness goal into a reality?
Goals can be short term, like saying you’ll make it to that Zumba class every Tuesday until February. You can also set up long term goals, like losing 10 pounds by May 1st or studying to get certified in the fitness industry by summer. Whatever the goal, having a reward attached offers that extra incentive to help pushing toward it.
Now, I’m not necessarily talking about high-calorie rewards. For example, instead of saying “If I stick with this health and fitness routine for the six weeks like Laura said I could, I get to eat cupcakes every day for a whole week,” why not try this: “If I stick with this health and fitness routine for the six weeks like Laura said I could, I’ll book a massage to help my body feel even better!”
For all the fitness chicks, rewards for short-term goals can be anything from new workout wear to a pedicure and for the guys, maybe you snag tickets to that big game. Reaching a long-term goal could reap a bigger reward like a spa getaway or special night out.
When you’re working hard to take care of yourself, knowing a “treat” is waiting for you down the road could be just what you need to stay on track with your plans to have fun, be fit and feel fabulous!
Make-a-Plan Monday
You can do it! Stick with it!
As we kick off the first full work week of 2013, we’re also at the beginning of week two for anyone with big plans to get their health and fitness routine on the right track this year. I send big kudos to anyone who’s made it this far and hope this “Motivation Monday” post inspires you to keep going!
For anyone who’s feeling a little discouraged or frustrated – hang in there! If you’re saying, “Laura, I’ve gone to the gym every day since January 1st and I haven’t had one cupcake or even one glass of wine, but I don’t see the hint of a six-pack yet,” consider this your reality check. Slow and steady wins the race and when it comes to running down your health and fitness goals, well, it’s a bit more like a lifelong marathon. It’s important to remember it takes six weeks for anything to become a habit. So if you’re not completely moved by a post-workout endorphin rush or haven’t figured out which cardio program is the right one for you yet, don’t sweat it! Stick with it and focus on the positives you have experienced since making some healthy changes. Perhaps it’s a clearer mind after a busy day at work or not feeling as winded after climbing a flight of stairs. Remember, you CAN do this!
Along with the shot of motivation, I also wanted to stress an important component to keeping your healthy eating goals in check. While I’m not a registered dietitian or licensed nutritionist, I’m always happy to share some of my healthy-eating “tricks.” Probably the biggest thing I’ve learned is that a little planning goes a long way.
A little prep goes a long way!
I spent 40 minutes yesterday chopping fruits and veggies so I have no excuse not to get my daily servings in all week. I have grab-bags and containers filled with cherry tomatoes, red and yellow pepper strips and carrots. I also have tubs of diced strawberries, grapes and a big bag of clementines. (My favorite brand is “Cuties,” they’re sweet, easy to peel and have no seeds.) Having these go-to snacks takes the guess-work out of deciding what to eat with my turkey on whole-wheat sandwich or when I need my late afternoon pick-me-up at the office. Also, on those days I get home after work and the gym, grabbing a container of raw veggies and munching on them while I grill a tilapia filet or chicken breast is a lot better than inhaling a handful of crackers to stave off the rumblings in my stomach.
A peek inside the LauraLovesFitness fridge
When you’re ready to re-stock your fridge again, here are some of the items you’ll always find in mine:
- Non-fat plain Greek yogurt (Which can easily be jazzed up with sliced strawberries, sliced banana and even a handful of almonds. It’s a great base for an easy breakfast or protein-packed snack.)
- Low-fat string cheese
- Cherry tomatoes
- Red, yellow and/or orange peppers
- Baby carrots
- Clementines or other citrus
- Fat-free salsa
- Egg whites or egg beaters
- Mustard (my favorite zero-fat, low-calorie condiment)
The last item I’d encourage you to prep ahead of time is a gym bag. Having your workout wear with you at all times kills the possibility of using the “I-don’t-have-my-gym clothes-with-me” excuse.
Remember, the habits and routines you develop now can make an impact long after January is over. Here’s to a great week ahead filled with new enthusiasm to stick to your guns and do all you can to have fun, be fit and feel fabulous!
Happy 1st Workout Wednesday of 2013!
Oh Yeah – You Got This!
Photo by Leslie Hassler
Happy New Year, everyone! If you’re like a lot of people, you probably just wrapped up a holiday season filled with friends, family and yes, a lot of food. In between the cheer, there’s also a good chance you made up your list of New Year’s resolutions and some kind of health and fitness goals rank in the top spots. So I couldn’t think of a better time for my first post of 2013 to appear in Cyberspace than the first Workout Wednesday of this new year!
While I love seeing so many new enthusiastic faces at the gym in January, I hate the fact that many of those newbies are long gone by March. So, I kick off 2013 with a few tips that I hope will help anyone who has decided THIS is the year they’re finally going to make those fitness resolutions stick long after Old Man Winter has made room for Spring.
- What’s Done is Done. Don’t waste your energy regretting the occasions you overdid it during the holidays. I have my own memories of indulging in a one too many cocktails or homemade cookies. Today is a new day.
- Adjust the Attitude. Think of exercise as a “chore,” and you’ll be done with your new routine in no time. Instead, turn exercise into “Me Time.” No matter what kind of stress I’m dealing with at the office or at home, the time I spend working out is the one time my brain goes into neutral. Whether I can spend a quick 30-40 minutes or a luxurious 90 at the gym, the only “noise” filling my mind during those precious minutes is my favorite music. So, use exercise as a break from the ordinary, and before you know it, you’ll be looking forward to sweating out whatever ails you.
- Step Back for a Reality Check. Saying you’re going to exercise seven days a week is one of the easiest ways to set yourself up for failure – especially if you haven’t worked out one day in the past several months. The first day you miss, you’ll be discouraged. That makes it too easy to say, “Well, I just blew the whole week, so forget it!” A better approach is to aim for a minimum of three days each week for the first month. As you start experiencing the endorphin-rush and other benefits from exercising, you’ll want to spend more than three days working out. Discouragement aside, everyone should take a minimum of one day off each week to let the body rest.
- Find the Right Fitness Fit. Santa left you the latest version of the “Insanity” DVD program under your tree. Meanwhile, all your exercise DVDs still have the plastic wrap on them and they’ve been hanging with the dust bunnies under your bed since last year. Why not return the new program and put the money toward a cool pair of sneakers and some moisture-wicking workout wear? Grab a friend – who you’ve also resolved to spending more time with! -and start those power walks or sign up for exercise classes together at your local gym or community center. Have no idea what to try? Splurge and hire a personal trainer to get you started on the right track.
- Avoid Extreme Food Restrictions. If you deny yourself something you truly enjoy for too long, it’s only a matter of time before you break down and go overboard. So, the chocolate bar you could have had last week turns into five chocolate bars, washed down with a chocolate shake and a side of cupcakes two months later.
I leave you with this reality: there will be “off” days. Even as a lifelong fitness enthusiast, there are times I simply don’t want to workout and all I want to eat is red wine and chocolate. It happens. Just don’t let one bad day throw you off course. Just wipe away the crumbs, prep your gym bag and remember tomorrow is your next chance to have fun, be fit and feel fabulous!
The Zero-Guilt Staple That’s Helping Me Get Through The Holiday Season
Since I kicked off the work week sharing some survival tips to help keep your health and fitness routine somewhat intact through the holiday party season, I thought I’d wrap things up by telling you about a newer staple in my pantry that’s become even more of a godsend at this time of year.
The item I’m talking about is a white plastic package containing NoOodle™ Noodles. My mom introduced me to these zero-calorie, zero-carb “noodles” that are also free of fat, gluten or soy. I admit, when she gave me my first couple of packages, I was super skeptical. I thought, how could a no-calorie noodle be any good? Well, if I wasn’t pleasantly surprised, I wouldn’t be writing about this wonder food.
According to the product’s website: “NoOodle™ Noodles are made from high-fiber glucomannan flour, which derives from the roots of the Asian Konjac Plant. Glucomannan flour is the same key ingredient used to make Japanese noodles, or NoOodle™. Like Japanese noodles, NoOodle™ have zero calories because they are made of glucomannan (soluble dietary fiber) and water, which are both calorie-free ingredients.”
Anyone who knows me will tell you I’m definitely not a cook. So, how do I use NoOodles in my dinner “recipes”? My favorite way to use them is to add a package to grilled chicken or fish and spinach. The key is to strain the NoOodles, rinse them well and then add them to your meal once everything is prepped and seasoned.
For me, that means grilling the chicken or fish, slicing it up and adding it to the cooked spinach or whatever veggie I’ve nuked that night. Then, I’ll add some olive oil, very little sea salt and a few other spices. Finally, I toss in the strained NoOodles and mix everything together. NoOodles take on the flavor of whatever you add them to. Since they also have a high fiber content, I end up feeling comfortably full without any of the guilt of bulking up with high-calorie alternatives.
The NoOodles website has tons more information about the product as well as oodles of recipe ideas for those who are much more creative in the kitchen. (You can also order them right from the website.) If there are other NoOodles lovers out there, or if you try them after reading this post, I’d love to hear what you think!
I’m not saying a plate of NoOodles is ever going to take the place of my favorite pasta dish made by my mom or at one of my favorite Italian restaurants. What I do love about this zero-guilt item is that it allows me to bulk up my stay-at-home dinner nights while keeping me on track with my plans to have fun, be fit and feel fabulous!
‘Tis the Season for Socializing
Kicking off the holiday season with a wedding! (Congrats Mr. & Mrs. Tuminaro!)
On this particular Motivation Monday, I start the work week recovering from an amazing wedding and gearing up for three nights sure to include cocktails and chocolate. Obviously, this is not the time of year to skip those workouts!
While I’m not an early-morning workout gal, at this time of year, even I have to adjust my schedule to keep active. I consider it a small sacrifice to make in December to hopefully maintain my weight through the holiday party season.
Along with getting those workouts in, there are some other ways to get through the next few weeks of filled with hors d’oeuvres and holiday cheer. Here are some tips that will help me get to New Year’s Day without feeling like I completely fell off the health and fitness wagon.
- Plan Ahead: If you know you’re going to enjoy some cheer after work, do NOT starve yourself all day. Eat a sensible breakfast and lunch and don’t forget to 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 office holiday parties and even get-togethers with the neighbors feature lots of appetizers. Load up on some of the healthier options first, including the crudités (celery sticks, carrots, bell pepper strips, broccoli and cauliflower). Just try not to drown them in high-calorie dip. Another idea is to seek out the 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.
- The Dessert Dilemma: Things like cocktails and cupcakes or wine and chocolate remain popular party combos here in New York. I admit, I’m a big fan of these themes, but they obviously wreak havoc on your efforts to eat healthy. If you’re attending one of these sweet celebrations, you definitely want to eat a sensible small meal before arriving at the party and diving into the sweets. When you do dig in, split a cupcake, cookie or piece of cake with a friend. If there’s any fresh fruit, eat that first.
- 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! I know I mentioned this at the start of this post, but it bears repeating. You can find time to exercise. Pushing through 20 minutes of cardio or your favorite workout DVD is better than nothing. If you have a party after work, hit the gym or take a walk in the morning. If you live in a city like I do, 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 cupcakes. With a little planning, we can all make it through the holiday party circuit and still have fun, be fit and feel fabulous!
‘Tis the Season for Fitness!
You Must Chill!
Photo by Leslie Hassler
Hopefully you beat that turkey hangover, survived the crazy Black Friday crowds and are ready to tackle a new work week. As the holiday season of 2012 has also officially kicked into high gear, I thought this Motivation Monday offered the perfect opportunity to touch on the importance of keeping your mental health in check during the hustle and bustle of this joyous but chaotic time of year.
Now more than ever, getting those workouts in will help burn some of the extra holiday calories that come in all shapes and sizes ranging from homemade cookies to sweet, seasonal cocktails. Weight maintenance aside, breaking a sweat can also help you shake off some of the extra stress of the “most wonderful time of the year” including battling the crowds in overheated stores and spending extra amounts of time with the extended family. When you add online shopping and maybe some lo-cal recipe surfing to the everyday stimuli of emails, texts, Tweets and status updates, it’s no wonder our minds are in overdrive.
With so much more than sugar plums dancing through our heads, it’s more important than ever to not only get those workouts in, but also steal some precious moments to disconnect and re-boot. Here a few tips to make it happen:
- Focus on one thing at a time: If you set aside one hour to write holiday cards or wrap gifts, then for those 60 minutes, don’t deal with texting or answering emails. If it makes you feel better, you can alert your social network that you’ll be offline for a bit. Then put on whatever music motivates you to be a good elf and get to work.
- Step away from the computer: When December starts, I will be making a conscious effort to NOT turn on my home computer unless absolutely necessary when I get home from work and the gym. I will check my iPhone or iPad at least once before bed to make sure I didn’t miss any “emergency” correspondence, but it makes a difference not to have the desktop on with the Facebook tab taunting me to make my way back to the keyboard.
- Turn off the TV: Try to establish one night where the DVR does the watching for you. Turn that night into decompress time with family or friends. Maybe play cards or a board game to forget about the holiday craziness for awhile. It may turn into a night of getting the Christmas gifts in order, but it’ll be time to tackle those holiday chores with fewer distractions.
- Make me-time a must: If you’re making the commitment to find 20-30 minutes in your crazy schedule for a workout, take another five minutes to stretch. Then try and add five more minutes to a hot shower at night. When you’re out shopping, treat yourself to a lavender-scented body wash or moisturizer to turn that shower in to an extra calming experience. Sip some caffeine-free tea afterward, burn a candle with a calming scent and try to shut down that overactive mind before getting under the covers.
As you work through this holiday high-time and make an effort to workout, don’t forget the importance of standing still for awhile, too. Never underestimate the power of your mind on the journey to have fun, be fit and feel fabulous!
The Morning After
I hope you had a wonderful holiday filled with good food, quality time with family and friends and a win by your favorite football team. So now what? It’s time to push through that turkey hangover and get moving!
- Shop Til You Drop: The only time I dealt with the Black Friday crowds was during my TV-news days when I had to be at the stores reporting on the craziness. However, if you plan on hitting the mall today, wear your sneakers, pack some healthy snacks and use the hustle and bustle of the crowds as the perfect motivation to keep walking briskly from store to store!
- Trot Off That Turkey: Many communities have walks and runs scheduled for the weekend after Thanksgiving. Check your local paper for any events that welcome last-minute participants. Grab some friends so you can share your holiday stories.
- Toss Some Pigskin: Touch football anyone? It’s supposed to be a pretty mild weekend here in New York, so it’ll be a great time to get a spontaneous game going at a local park or in someone’s backyard. Then you can share whatever leftovers still linger from Thanksgiving. That means you won’t eat them all by yourself!
- Put a Healthy Twist on Leftovers: Instead of a turkey sandwich, why not chop up apples, grapes and celery and mix them with the turkey for a salad with zing? Or you can dice the turkey, and simmer it in broth with brown rice and celery for a savory soup.
My final tip: don’t stop moving! Keep your body in motion right through the weekend so you can start the holiday season knowing you’re doing all you can to have fun, be fit and feel fabulous!
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!
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!
lauralovesfitness 