Category Archives: Nutrition
Friday Favorites: Laura’s Go-To Foods, Part 2
We made it through another work week!
Last Friday, I offered some of my favorite breakfast and snack options that help me stay fit and fueled for a long workday followed by some sort of workout. Since several people told me they wanted to learn more, I thought I’d offer some ideas for lunch and dinner.
I may sound like a broken record, but it’s important to remember while I am a certified fitness professional, I am not a certified or licensed as a nutritionist or dietitian. These are simply food choices that work for me as part of my daily efforts to follow a healthy lifestyle.
Lunch Option#1 – The following items make up the combo I usually pack for work:
- Six slices of Oscar Meyer Deli Fresh Turkey (or Virginia Brand Ham) on two slices of Weight Watchers whole wheat or rye bread or one Arnold Sandwich Thins. For condiments and texture, I use mustard, alfalfa sprouts and sometimes, I’ll add slices of avocado.
- Alternate sandwich option: Egg-white-only egg salad (2 – 3 eggs) mixed with light mayo and paprika and black pepper on same bread listed above. The sprouts still work great to add a bit of crunch!
- Bag o’ veggies: Every Sunday I try to make up a minimum of five sandwich bags filled with 1/2 cup of baby carrots and/or 1/2 cup cherry tomatoes and/or 1/2 cup celery and/or 1/2 cup red, orange or yellow pepper strips. Then I take one bag to work each day to compliment the sandwich.
- Low-fat string cheese (like Sargento)
Lunch Option #2: – Salad:
- Always an easy option. You can either bring a pre-made salad from home filled with all the veggies you can chop or hopefully there’s somewhere near work where you can pick one up. Don’t forget to include a protein like an egg or egg whites; salmon; grilled chicken; chick peas or tofu. I also love adding sliced almonds and/or mandarin orange slices for a bit of crunch and a sweet kick. (Just don’t drown the healthy stuff in fat-loaded dressing!)
Lunch Option #3: Subway
- If I’m in an unfamiliar area and need to get something quick and see a Subway, I’ll grab a 6-inch, 9-grain wheat sub and fill it with turkey and/or ham and all the veggies they have to offer and one of the fat-free dressing options like honey mustard or sweet onion. If I’m really hungry, I will “splurge” on a bag of some variety of baked chips. I’d rather eat those than still be hungry and be faced with less healthful alternatives later in the day.
Dinner Option #1: “The Basics”
- Chicken, pork or fish (check out this link for healthy serving sizes and how you can “eyeball” if you’re in the healthy range) on a bed of frozen spinach or mixed veggies. Add a serving of brown rice or a small baked potato for a more filling meal.
- 1/2 cup whole grain pasta with olive oil, garlic, onions, chopped tomatoes and/or other veggies with low-fat shredded mozzarella. (You can make an extra 1/2 cup and bring it to work for lunch the next day.)
Dinner Option #2: Breakfast for Dinner!
- Egg white omelet with whatever veggies you have in the fridge and shredded low-fat cheddar or mozzarella cheese.
- 1 or 2 slices of toasted whole wheat bread or a sandwich thin.
Dinner Option #3: Instant Meal
- When there’s nothing in the fridge, pick up a bag of microwaveable frozen broccoli, a bag of microwaveable brown rice and a can of chick peas. Nuke the veggies and rice and toss all three items together with some low-sodium soy sauce or salsa.
What lunch and dinner options work for you? Let me know – I always welcome new ideas when it comes to eating well as part of the plan to have fun, be fit and feel fabulous!
Friday Favorites: Laura’s Go-To Foods
Happy Friday!
Since so many people constantly ask me what I eat to stay fit and fueled for work and working out (including a colleague who just asked me two days ago in our break room!), I thought I’d offer some ideas for anyone who put eating healthy near the top of their list of New Year’s resolutions.
To keep things short and sweet, I’m going to stick with my top breakfast and snack options. (They also happen to be the meals people ask me about the most.) Before I get into the foods, let me offer this friendly reminder: while I am a certified fitness professional, I am not certified or licensed as a nutritionist or dietitian. These are simply food options that work for me based on the fact that I like how they taste and they keep me full for three to four hours.
Breakfast Option #1 (My Smoothie Alternative):
- 1 cup plain non-fat Greek yogurt
- 1 cup blueberries, blackberries or raspberries or up to two cups of strawberries and/or 1 banana
- 1 serving high-fiber cereal (My fave: Newman’s Own “Honey Flax Flakes.” It’s the only cereal that keeps me full!)
- Mix and enjoy!
Breakfast Option #2 (My Cereal Alternative):
- One packet of plain instant oatmeal
- 1 cup of berries and/or 1 banana
- 1 cup plain non-fat Greek yogurt
- Alternate mix-ins: fresh or frozen fruit of your choice; 1 oz of almonds (about 23 nuts); 1 tbsp peanut butter
- Stir and enjoy!
Breakfast Option #3 (My Diner Fave):
- Egg white omelet with veggies (Load ’em up: spinach, mushrooms, onions, peppers, tomatoes…you get the idea!)
- To “splurge,” add feta or mozzarella as lower fat cheese options (vs. American or cheddar)
- Toasted pita or whole wheat toast
- Skip the potatoes and ask for lettuce and tomato instead
- Cuties California Clementines®. These are my new favorite snacks for 2012. I can’t get enough of ’em! I will eat 3 or 4 at a time and not only get a healthy dose of Vitamin C, but I also satisfy my sweet tooth without the guilt that comes with eating cookies or candy.
- 100-calorie mini bag of 94% fat-free microwave popcorn. This is a long time favorite for me! There’s nothing like a bag of popcorn and a fruit (or a few Cuties) about an hour before I head to the gym to keep me full and get some fuel before a workout. (I won’t lie: before a big workout, I’ll skip the mini and pop the full-size bag – but it’s still 94% fat free and better than a bag of regular potato chips.)
- Low-fat string cheese (like Sargento) and an apple or other fruit
- 1 serving of reduced-fat Wheat Thins with Laughing Cow cheese spread (add an apple or other fruit, and you’ve got your sweet and savory)
- Non-fat plain Greek yogurt with an oz of almonds or cup of berries makes for a great snack, too! (Especially if you had oatmeal for breakfast.)
- A banana and
- A Fiber One bar
So, what breakfast and snack foods work for you? I’m always looking for ways to mix things up! At the end of the day, remember exercise and healthy eating habits should go hand-in-hand. You need to give your body the right fuel if you want to have fun, be fit and feel fabulous.
Make Your Fitness Resolutions Stick!
Happy New Year, everyone! I hope you enjoyed the holidays and some good times filled with family, friends and good food.
Kick Your Resolutions in the Butt! Photo by Leslie Hassler
If you’re like a lot of people, you’ve made your list of New Year’s resolutions and there’s a good chance something related to health and fitness take up the top spots. I love seeing so many new faces at the gym at this time of year, but I hate the fact that usually by March, many of those enthusiastic newbies are long gone. So, I kick off 2012 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.
- Leave the Past Behind. Don’t waste your energy regretting the times you overdid it during the holidays. I have my own memories of indulging in a second piece of lasagna and/or chocolate cake. Today is a new day.
- Adjust Your Attitude. Think of exercise as a “chore,” and no doubt you’ll be done with your new routine in no time. Instead, think of exercise as “Me Time.” No matter what’s going on in my life, the time I spend working out is the one time my brain goes into neutral and the only thing filling it is my 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.
- Be Realistic. Saying you’re going to exercise seven days a week is one of the easiest ways to set yourself up for failure. The first day you miss, you’ll be discouraged, and could find yourself saying, “Well, I just blew the whole week!” A more realistic approach would be 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 What Works for You. You woke up Christmas morning to find Santa left the latest version of P90X under your tree. Meanwhile, all your exercise DVDs have been hanging with the dust bunnies under your bed since VHS went out of style. Why not return the new program and put the money toward a new pair of sneakers and moisture-wicking workout wear? Grab a friend and start those power walks or sign up for that Hip-Hop or Zumba class at your local community center. Have no idea what to try? Splurge and hire a personal trainer to get you started on the right track or get a book that breaks things down for you in simple English.
- 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 cheese 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!
Holiday Parties
Hanukkah starts in one week and Christmas is a mere 11 days away, and you know what that means. The holiday party season is in full swing! If you’re looking for ways to get through the next couple of crazy-calorie weeks, here are some tips that 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, don’t starve yourself all day. Instead, 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 better options first, including 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: The “cocktail and cupcake” party theme seems to be getting more and more popular, at least here in the Big Apple. I admit, I’m a big fan of this concept, but it can wreak havoc on your efforts to eat healthy. If you’re attending this type of bash, 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.
- 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 exercise. Remember, getting through 20 minutes of cardio or your favorite workout DVD is better than nothing. If you have a party after work, hit the gym, pop in the DVD or take a walk with a neighbor 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!
Cool Fitness Apps
Happy Monday!
I start off a new work week with a post inspired by a question from Rachel, a fellow 1991 graduate of St. Mary’s High School in Manhasset, New York. She wanted to hear my thoughts on some of the best fitness apps and websites. I must admit, until Rachel asked, I really didn’t know too much about what’s out there. (I guess I was too busy earlier this year studying from my NASM textbook!) However, with a little research and some feedback from a few other fellow fitness lovers, I have started my fitness app education. Here’s my top pick so far:
Thanks to a tweet from Marcia Edwards, I found out about myfitnesspal. (Marcia – thank you so much for introducing me to this terrific resource!) There’s a website, Apple and Android apps and you can follow a whole support community on Facebook and Twitter. Here’s the best part: it’s FREE! When you sign up on-line or download the app, you’re asked basic questions including your current weight, how much weight you’d like to lose and your activity level. In the end, you’re setting goals and the program helps you reach them on a realistic timetable. For example, if you choose to lose 1-2 pounds each week (which by the way, is the recommended amount to lose each week for healthy weight loss) the program calculates how many calories you should eat each day to reach that goal and even breaks down how many grams of carbs, fat and protein should be factored into your meal plan. It also tells you gives you an exercise plan to meet the goal and offers a ton of information including a food database, a recipe nutrition facts calculator and places to keep a daily food and exercise journal. Last but not least, there’s a message board and other community resources where you can find support and ideas to stay on track. I’ve signed up for my free account. If anyone else signs up, let me know what you think!
Myfitnesspal is only one of hundreds of health and fitness apps on the market today, but it did make at least one best-of list earlier this year. At the top of that list is something called FitnessPro. I’ll be downloading that app to my iPhone within the next 24 hours, as well. Click here to check out more free and fantastic health and fitness apps for the iPhone and iPad.
And check out this link to learn about some of the best Android apps for health and fitness.
Like anything else, there will always be mixed reviews on any app or website in the health and fitness arena. I’ve read and heard both positives and negatives about iWalk, a pedometer app for the iPhone and iPod Touch. As an iPhone owner for only a few months, I have many more test runs to take in the app world. So, I’d love to hear about the ones that work for you and help you stay on the right track to have fun, be fit and feel fabulous!
The Aftermath
If you have a turkey hangover, don’t worry, you’re not alone! 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? Get moving!
- Shop Til You Drop: Dealing with the crowds on Black Friday has never been my thing. (Back in my TV-news-reporter days, I remember being shocked by the number of people who did show up at the local superstore at 3 or 4 am to get a jump on the deals.) If you do 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 from store to store!
- Trot Off The 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: keep moving! As I mentioned earlier this week, the added obligations of the holiday season might just make exercise even more important than ever. So, be good to yourself by planning time for some activity so you can have fun, be fit and feel fabulous – right through the end of the year!
Talking Turkey
Well, here we are. It’s Thanksgiving Eve. Many of us are counting the minutes til the office closes and the kids get out of school so the long weekend can officially begin. If you have any last-minute prepping to do, take a deep breath and remember, somehow it’ll all get done. Don’t forget to do something good for yourself today. If you can’t get through your normal workout routine or make it to your favorite Wednesday spin class, try taking a walk to at least get your blood moving and clear your head.
Now let’s talk about the big feast day. 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: Pop in an exercise DVD or pound the pavement in your neighborhood. If your gym is open, try an early morning group exercise class.
- 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. Try adding a serving of almonds or high-fiber cereal (I love Newman’s Own Sweet Enough Honey Flax flakes) to a non-fat plain Greek yogurt with some fruit. Another satisfying breakfast or snack option: plain oatmeal with the non-fat Greek yogurt mixed in.
- Use a smaller plate (like a salad dish) for your meal: If there’s salad or veggies, load up on those first, then grab 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.)
- Eat slowly and enjoy: If you 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: If you’re hosting the holiday feast, don’t be shy about giving some of the uneaten turkey and trimmings to your guests.
I wish all of you a very Happy Thanksgiving and leave you with this final thought: whatever you do end up eating today, tomorrow is a whole new day to have fun, be fit and feel fabulous!
Staying Fit Through The Holiday Season
It’s that time again. Time to think about all the turkey, trimmings, pies, cookies and cocktail parties that start at Thanksgiving and run right through New Year’s. While this is supposed to be a season filled with joy and wonder, let’s not kid ourselves. It’s also a time filled with stress, as we figure out how to get all the shopping, decorating and other holiday prep done on top of work, taking care of the kids and our other daily obligations. But that doesn’t mean you should put the sneakers and workout wear away until 2012. In fact, the extra stress and calories thrown at us at this time of year should make finding time to exercise more important than ever. It could be just what your mind and body need to actually enjoy some holiday cheer!
It may feel like there are fewer hours in the day with everything that needs to get done. If you normally spend more than an hour at the gym or take 90-minute power walks with your friends in the neighborhood, chances are you’re going to need to spend some of those minutes elsewhere. So, here are some tips on how to fit fitness into your busy holiday schedule:
- Switch things up: Try working out in the morning. Trust me, I know this isn’t easy. I’m a post-work workout gal myself. However, at this time of year, if you can hit the gym, take a walk or pop in your Zumba DVD first thing in the morning, you’ll have gotten your exercise routine out of the way and you won’t feel so guilty about going to that holiday get together later that night.
- Try group exercise classes: Most classes run approximately 60 minutes and can take the guesswork out of planning your own routine. Give total body conditioning or strength training classes a shot as they get your heart rate up and hit all the major muscle groups in a 60-minute window. The group environment also gives you the opportunity to strike up a conversation with someone else who may have his or her own survival tips for the holiday season!
- Make shopping physical: If you drive to a mall, don’t look for the closest parking spot to the entrance. Also, be sure to change out of the heels or dress shoes into sneakers to help your body walk in good form while you’re rushing around.
- Arm yourself with healthy snacks: If you’re running from work to shop, chances are you’ll be hungry. So instead of letting the smell of cinnamon, chocolate or some other temptation get the best of you, have some almonds or a high-fiber snack bar in your bag.
- Don’t arrive hungry: Just like it’s a bad idea to go to happy hour on an empty stomach, don’t show up for Thanksgiving dinner or a holiday party feeling ravenous. If you’re eating late in the day, have portion-controlled healthy meals leading up to the “big” meal and a snack up to an hour before arriving at the feast. This will prevent you from grabbing the first high-calorie, high-fat item you see.
Be sure to check back on Wednesday when I’ll have some more eating tips to help you stay on track during this season so you can continue on your path to have fun, be fit and feel fabulous!
The Perfect Occasion to Celebrate You!
Happy Friday, everyone!
I’m especially looking forward to the weekend ahead as my fabulous friend, Ania, is coming to town to celebrate her birthday in New York City! Ania and I have known each other since the first day of first grade, so we’ve been fortunate to celebrate many birthdays and other fun life events together. Of course, we’ve helped each other through the not-so-great times, too, which is what being a friend is all about.
I figured this was the perfect time to write about how your birthday really is the one day on the calendar when you should celebrate you! It’s a time to think of all the things you’ve accomplished, while also setting goals for the year ahead. I can’t think of a better time to really assess your fitness goals and figure out what you want to do to feel better than you do today. Maybe this is the year you’ll take up one of your favorite “childhood” sports, like tennis. Maybe you’ve always wanted to train for a marathon or get a mountain bike for rides on the weekends. Perhaps it’s time to start having a healthier relationship with fruit, veggies and whole grains. Or maybe it’s just time to treat yourself to a good pair of sneakers and cute yoga pants for group exercise classes or walks around the neighborhood.
Of course, your birthday should be filled with more than just “serious” contemplation. It’s the perfect excuse to go out and have some fun! Party plans with Ania include tapas and sangria followed by dancing, which to me is one of the best ways to burn a few calories after some celebratory splurging! (Considering Ania and I have been known to dance nonstop for two or more hours at a time, we’ll be sure to burn off at least one glass of sangria!)
Whether you’re looking ahead to a new year or simply reveling in the celebratory moment, make your birthday your time to take control and decide what you want to do to have fun, feel fit and be fabulous!
Blame It on the Potato Skins
I had planned to come home after work and write another post about some sort of foam roller or core exercise, but the potato skins got in the way.
With Deanna Earlier This Year on the High Line
Work has been a bit overwhelming lately. Lots of deadlines, lots of demands. After a busy morning at the office, I was at a studio filming the December edition of “Health & Home Report.” When we wrapped filming the show, my boss let me shoot a couple of fitness-related videos for future shows. (Be on the lookout for those in early 2012!) Afterward, my makeup artist and dear friend, Deanna, decided to catch up over a glass of wine before heading home. That one glass turned into two and we both noticed they had loaded potato skins on the menu. Neither of us had indulged in either – a second glass or loaded skins – in quite awhile. Ultimately, Deanna and I decided both went extremely well with some quality conversation and laughter among friends.
So I find myself once again writing about familiar territory. You simply can’t plan everything all the time. You make a plan to go to the gym after work, but then you get a call from that friend you haven’t seen in months who is unexpectedly in town thanks to a business meeting. There’s no reason to feel “guilty” about blowing off your cardio kickbox class to get together with that friend.
For the same reason, I refuse to feel guilty about the loaded skins I shared with Deanna. I know tomorrow, I’ll “start over” with my healthy breakfast parfait featuring non-fat Greek yogurt, berries and “Newman’s Own Honey Flax flakes.” It will be a new day, filled with new opportunities to make health-conscious choices. To that end, I’ve already packed my sneakers and workout wear so I have no excuse for not attending the Zumba demo at the New York Sports Club two blocks from my office.
I’ve said it before and I’ll say it again: the best laid plans can sometimes go awry, but not always for the wrong reasons. While an unexpected get together with family or friends may throw off your normal “routine,” it can open the door to laughter and good conversation. These are two crucial components in our everyday quest to have fun, be fit and feel fabulous!
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