Category Archives: Nutrition
Happy Halloween!
Happy Halloween!
Forget the ghosts and goblins. You know what’s really spooky about Halloween? The amount of calories, fat and sugar in one grab bag of treats!
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 scary as others when it comes to the calorie content. If you still need to stock up on some last-minute treats, here are some options that can help you feel a little better if your hand finds its way into that plastic pumpkin basket to grab a treat of your own:
- 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 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.
One final tip: if you’re taking the kids out trick-or-treating, chew on a stick of sugar-free gum while you make the rounds. Each stick usually only packs about five calories and with the sweet fixation already in your mouth, you may not be as tempted to sneak into the kids’ goodie bags for something else.I wish everyone a safe and Happy Halloween! Remember, even this sweet holiday doesn’t have to ruin your quest to have fun, be fit and feel fabulous!
A Healthy Happy Hour?
For lots of people, Friday is the perfect excuse to head out of the office or leave the kids with a sitter and proceed directly to happy hour. Anyone who knows me will tell you I like my red wine, and enjoying a glass or two on a Friday evening is one of my favorite ways to wind down after the work week. If you don’t drink alcohol, your Friday night plans may still involve some good conversation and “decadent” snacks with friends. Regardless of what’s on your agenda, the good news is you can enjoy a little downtime without completely blowing your efforts at living a healthier lifestyle.
I’ve already written about my l0-cal cocktail options for some popular beverages. Here are a couple of other tips that help me balance my efforts to lead a healthy lifestyle with my need to blow off some steam and unwind:
- The Every-Other-Drink Rule: If you think you may want more than one drink, space them out. Start with a glass of wine or a cocktail, and when your glass is empty, order a glass of water, seltzer or diet soda for your next beverage. You’ll still feel “social” sipping on something, but by the time you’re done with that non-alcoholic drink, happy hour could be over and you’ll have saved yourself some calories and lots of sugar, too! (If you do order another “leaded” drink, it’ll only be your second alcoholic beverage instead of your third.)
- Happy Hour & Hunger Don’t Mix: There’s nothing worse than arriving at a bar or a friend’s house with a stomach that’s growling for anything. That’s when you inhale half a bowl of chips or order the loaded potato skins without a second thought. If you can, have a healthy snack within an hour before you go out so you’ll be less likely to indulge in the high-calorie, high-fat snacks. Some of my favorite pre-happy-hour snacks include: 94% fat-free microwave popcorn and an apple; a low-fat string cheese and an apple; or a serving of raw almonds and a plain fat-free Greek yogurt. If I’m not ravenous, I may be able to enjoy one drink and one glass of water and hold off on eating altogether until I have healthier options back at home. If I’m having too much fun to leave, at least hunger won’t keep me from noticing some of the better menu options, like a salad or steamed veggies.
Where Do We Go From Here?
As we kick off another work week, I realize I’m beginning my third month of being out here in the blogosphere. So I thought this was a good time to ask you, my readers, where you’d like things to go from here.
Please feel free to send me your fitness-related questions or topics for discussion by simply leaving a comment at the end of this post. As you can tell from what I’ve written so far, I believe there are so many components to fitness that go beyond the walls of your neighborhood gym or the path of your favorite hiking trail. The choices we make ranging from what to wear when we workout to what to drink at happy hour can affect our overall well-being.
Don’t be shy! If you’re curious about something, chances are someone else is, too. Would you like more music lists or information about specific areas of exercise? As I’ve said before, while I can’t promise to have the answers immediately, I’ll be more than happy to do a little research, ask opinions of my more experienced peers in the fitness industry and let you know what I find.
I’ll close by thanking you for taking the time to read my blog and for supporting me in this adventure. If you’re a “repeat reader” and haven’t subscribed to my blog yet, perhaps you’ll do that today. (If you have, perhaps you could ask a friend to do the same!) All you have to do is click on the “Follow Blog” icon at the top right hand corner of this page and give your email address. (It’s free!) You’ll then get an email asking you to confirm you signed up and that’s it. You’ll be notified every time I post something new.
There are icons on my blog’s home page to help you follow me on Facebook and Twitter, and I also just launched a the LauraDLovesFitness channel on YouTube. Again, I thank you ahead of time for checking out my material and for spreading the word that together, we can all enjoy a lifelong journey to have fun, be fit and feel fabulous!
Friday Favorites
At the end of a particularly crazy work week, I thought I’d wrap things up on a light note. Along with questions ranging from how to calculate heart rates to how long do I spend on my abs, people often ask me about the products I use. So, here’s a list of some of my favorite items that keep me feeling good whether I’m working out or not:
Shower Essentials: Since I take two showers a day (one to wake up, and one to clean up after my post-work workout), I use body wash instead of soap. It keeps my skin hydrated, and that’s especially important now as the temperatures drop and the heat comes up. I’m a big fan of the St. Ives line, which can be found at any drug store. To splurge, I’ll stock up on some of my favorites at Bath & Body Works. My top picks there are in the “Stress Relief ” line. There’s something about the smell of eucalyptus while standing in a hot shower that really helps me unwind after a long day.
Must-Have Moisturizer: Since passing the 35th birthday mark a couple of years ago, I admit I’m a sucker for anything that lists “skin firming” as a benefit on the packaging. Right now, I’m using and loving Aveeno’s “Positively Ageless Skin Firming Lotion.”
Face Faves: I suffered from acne in my teens and 20s. Now in my 30s, thanks to too much sun- worshipping, I have developed Rosacea. Every dermatologist who has treated me has recommended Cetaphil and I have used it for years. I wash my face twice a day with the “Gentle Skin Cleanser” and moisturize morning and night with the “Daily Facial Moisturizer,” which contains SPF 15.
Eye Cream: L’Oreal “Revitalift Deep-Set Wrinkle Repair Eye Cream.” It’s a 24-hour “system” where you use one side of the tube in the morning to protect and the other side at night to repair.
Eye Makeup Remover: Almay “Oil-Free Eye Makeup Remover Pads.”
Mane Management: As a blonde who amps up my look with highlights, I look for products that cut down on brassiness. Right now, I am using Aveda “Blue Malva” shampoo. I admit, I mix and match shampoo and conditioners as I use whatever keeps my hair moisturized and as frizz-free as possible. Right now, there’s a tube of L’Oreal’s “Everpure Sulfate-Free Moisture Conditioner” in my shower rack.
My Must-Have Hair Product: “Hard to Get” texturizing paste from TIGI Bed Head. It adds body and makes my layers move with that tousled look.
Workout Wear: On my body: Under Armour, Nike DRI-Fit or Champion C9. On my feet: New Balance cross trainers.
In My Gym Bag: Fiber One bars; tissues; hand sanitizer, clean socks, ear buds for my iPhone and snag-free ponytail holders.
Post-Workout Mocktail: Crystal Light pink lemonade and seltzer.
If you have some products that help you feel your best everyday, I’d love to hear about them! While diet and exercise are key components to our well-being, never underestimate the power a great-smelling body wash or pampering hand cream can have to help you have fun, be fit and feel fabulous!
A Birthday Pass
So, I planned on writing another “serious” and informative segment for the latest installment on LauraLovesFitness, but it isn’t going to turn out that way. Instead, after enjoying a celebratory evening to honor my mom’s birthday, I’m reminded why one of my favorite expressions of all time remains “life is what happens while you’re busy making other plans.”
Happy Birthday, Mom!
My work schedule and my mom’s birthday celebration plans left no room for a workout today. At dinner, I ended up having more wine than usual, and I even had a chocolate molten lava cake with vanilla ice cream for dessert after polishing off some amazing pappardelle for my main course. I’m reminded that on special occasions, it’s okay to enjoy yourself and step outside your “normal” zone.
I enjoyed a wonderful evening of wine and conversation with my family – which included my aunt and uncle who are visiting from Italy. I’ll get back on track tomorrow by eating my normal fare of fruits, veggies and whole grains and getting to the gym after work. For tonight, it was nice to live in the moment and unwind after work…and for what better reason than to celebrate the most fabulous female I know – my mom.
So, I leave you with this: it’s okay to fall off the fitness wagon once in awhile. Life throws us curve balls sometimes. Whether you’re out celebrating something wonderful or dealing with something not-so-great, remember that tomorrow is another day…and another chance to have fun, be fit and feel fabulous!
Breast Cancer Awareness Month
On this Monday, October 3rd, we are three days into Breast Cancer Awareness Month and I am either prepping for or in the middle of producing a satellite media tour for Susan G. Komen for the Cure featuring Founder and Chief Executive Officer Ambassador Nancy G. Brinker. As the daughter of a breast cancer survivor, it feels good to play a small role in the latest outreach efforts by an organization that is widely regarded as the leader of the global breast cancer movement.
My mother was diagnosed with breast cancer in 2008. The day she and my dad sat me down to tell me was probably the scariest in my life to date. Fortunately, because my mom has always been adamant about keeping up with her health screenings, the doctors detected the cancer early and she beat it. Today, I am lucky and blessed to be able to say my mom is among the 2.6 million breast cancer survivors living in the United States.
Her diagnosis put me on alert regarding my own health and made me want to do research, speak with my own physicians and learn everything I could about reducing my risk and how to be even more proactive about my health. While I am still a few years away from my first mammogram, I have followed in my mother’s footsteps when it comes to staying current with my other healthcare screenings.
It looks like something else I do and enjoy could help me, too. According to the National Cancer Institiute at the National Institutes of Health, there is strong evidence that physical activity is associated with a reduced risk of certain cancers, including breast cancer. Add that to the already long list of benefits from exercise, and you have just one more reason why there’s no better time than now to get up and get moving!
I will never be able to thank my mom for all she has given me throughout my life (my dad, too). Along with unconditional love and unwavering support, she has taught me so many important lessons without even knowing it. One of the most important things I have learned is it is important to take care of yourself so you can give of yourself- your time, energy, compassion and love – to others.
To that end, exercise has been a key component for my own well being while giving me the energy to be concerned about the well being of others. I encourage anyone reading this post to take charge of your health:
- Talk to your physician(s) about your family history and other risk factors for cancer and other diseases
- Don’t put off important health screenings
- Exercise
- When it comes to your eating habits, I believe moderation is crucial to maintaining a “diet” you can live with
If you’ve been looking for a time to turn your take-care-of-you goals into reality, here’s your chance. Make this Breast Cancer Awareness Month your time to have fun, be fit and feel fabulous!
Desperately Seeking Sleep
So you made up your mind to start eating healthier foods and exercise. You cut back on sweets, started eating more fruits, veggies and whole grains and added some sort of physical activity to your daily routine three to five times each week. You feel better, but your energy level isn’t optimal. If that’s the case, you’re probably missing out on the one thing most people can’t seem to get enough of: sleep.
Why do we need sleep? Research shows along with helping us stay energized, sleep helps regulate our mood and learn and retain valuable information. There are even studies out there linking inadequate sleep to weight gain. I love to sleep, but unfortunately, thanks to my type A personality, my mind often keeps me from enjoying this necessary pastime.
On one such night not too long ago, I thought I’d experiment with something I hoped would help me, a popular over-the-counter relaxation shot called “Dream Water.” (You’ll usually find it not far away from the “5-Hour Energy” shots in the drug store.) According to the product’s website, the 2.5-ounce shot contains three active ingredients to produce relaxation and sleep:
- Gamma-Amino Butyric Acid (“GABA”)
- Melatonin
- 5-HTP
I liked the shot’s blueberry flavor, but did it help me sleep? I doubt it. While I didn’t experience any negative side effects like I did when I tried the 5-Hour Energy shot last month, I didn’t notice any changes in my relaxation level to make me want to run out and buy some more.
If you have any surefire ways to promote sleep, I would love to hear from you! Right now, the only “tricks” that do work for me (though not every time) include:
- No caffeinated beverages after 3 pm
- Wrapping up my workout at least two hours before getting into bed
- A hot shower
- 300 Micrograms (mcg) of Melatonin
I also highly recommend leaving the texting and typing outside the bedroom and read a book or magazine instead.
If you’ve made the commitment to take better care of yourself, don’t overlook the power of sleep and its cruicial role in helping all of us have fun, be fit and feel fabulous!
Should I Exercise When I’m Sick?
One of the benefits of exercise is that it boosts your immune system. However, even the biggest fitness fanatics can get sick now and then thanks to a laundry list of reasons including:
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Mental stress
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Lack of sleep
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Poor nutrition
For me, when I have a series of days filled with 5-am call times, outdoor shoots in cold or hot weather, tight deadlines, a too-full social calendar and not enough sleep, I can actually feel my body getting rundown. Sure enough, I am heading into this weekend battling the classic symptoms of a common cold – a sore throat, serious head congestion and fatigue. So, I figured it was the perfect time to tackle the question of whether it’s good or bad to workout when you’re sick.
The American College of Sports Medicine has outlined what you could call the “above/below-the-neck rule.” If your symptoms are like mine, studies show mild-to-moderate exercise isn’t harmful. This could include low/moderate intensity cardio, which is a cardiovascular workout that almost constantly keeps your heart rate in a range that is between 60-80% of your maximum heart rate. (Reminder: to calculate max heart rate: 220-your age) However, ACSM recommends you skip the heavy weight training or high-intensity cardio until you do beat your cold. Working out at too high an intensity when you’re fighting a bug puts extra stress on the body and can further compromise the immune system.
One note if you are able to exercise and you head to a gym: do your fellow gym members a favor and wipe down any equipment you use with the anti-bacterial spray that’s sure to be made available by the facility. It’s just common courtesy.
As for the below-the-neck rule: If you have stomach issues that include vomiting, diarrhea, a severe cough or a fever, ACSM says you should take a break from exercise until whatever’s ailing you has run its course. Also, if you’re knocked out by a serious bug for several days, remember to take it easy on your first day back in action. Your body could be recovering from mild dehydration and overall fatigue, so don’t jump out of bed and rush back to your highest-intensity cardio class as soon as your fever breaks.
I’ve said it before and I’ll say it again: listen to your body! This morning, I planned to get in a pre-work workout because of after-work plans, but when my alarm went off, I was simply too tired and too achey to get out of bed. Instead, I added a couple of extra blocks to my walk to work by going to a different place to get my morning coffee. I truly believe getting that extra hour of sleep will help me beat this bug faster than if I had pushed myself too hard.
While a minimum of one day of rest each week is important, when you’re sick, you may need one (or two) more. Don’t sweat it. Just rest up, drink your fluids and before you know it, you’ll be back on your feet so you can have fun, be fit and feel fabulous!
Buy This Book!
Available at Amazon.com
When I entered the blogosphere back in July, my friend Paula Rizzo, The List Producer, gave me some good advice about how to select my topics. One tip was to write about the things that have helped me in my own fitness journey: a book, an exercise DVD or even a favorite group exercise class. So, today I want to tell you about the book that belongs on everyone’s shelf, regardless of your fitness level: Fitness or Fiction: The Truth About Diet and Exercise by Brent Brookbush, MS, PES, CES, CSCS, ACSM-H/FS.
Brent spent more than six years investigating the facts to shatter more than 60 myths surrounding diet and exercise including:
Myth #2: Carbohydrates are your enemy. What You Should Know: Excess calories are your enemy, not carbs!
Myth #24: Products that target my inner thighs, abs, and back of my arms are an important part of my exercise routine. What You Should Know: Don’t waste your time.
Myth #58: Sweating is good indicator of intensity, and is a great way to lose weight. What You Should Know: Sweat is not a reliable indicator of intensity.
or fat loss.
Each myth is debunked through extensive research – more than 600 references are cited in the book – and the facts are presented in plain English. (There are also great photographs that illustrate proper form for a wide variety of exercises.) There are no gimmicks, no fads and no empty promises. Whether you are a fitness novice or industry professional, Fitness or Fiction gives you the tools you need to build a program that will produce the results you want.
Brent Brookbush
Since 1998, Brent has educated thousands of personal trainers, written and consulted for various fitness magazines, and has been a revered personal trainer. He is also president of B2C Fitness, where he continues to develop cutting-edge training and development systems and educational publications for fitness professionals. Currently, he is an Instructor for PowerPlate, NASM, and B2C Fitness. In fact, he was my Instructor (along with Rick Richey) at the NASM Personal Fitness Workshop I took in March to help prepare for my CPT exam.
As a lifetime fitness enthusiast, novice blogger and recently NASM certified personal trainer, I know this book will become a primary reference when looking for ways to challenge myself or help others in their fitness journey. Adding Fitness or Fiction to your book collection is a surefire way to have fun, be fit and feel fabulous!
Window of Opportunity
As we start a new work week filled with new opportunities, I thought I’d offer yet another motivating factor to make exercise a part of your daily routine: Excess Post-Exercise Oxygen Consumption or EPOC. If one of your fitness goals if body fat reduction, consider EPOC your new best friend.
In the simplest of terms, EPOC is the state in which the body’s metabolism is elevated after exercise. During this period of time, the body burns more calories than it did before you started your workout. (Many fitness professionals refer to this as exercise or caloric afterburn.) Since body fat reduction involves burning more calories than you consume, isn’t it good to know that burn doesn’t stop when your total body conditioning class is over? Thanks to EPOC, the burn goes on -which makes it the perfect time to recharge with a healthy meal.
Why does the body need more oxygen after exercise? The main reason is so it can get back to its resting state which involves:
1. Replenishing energy stores (ATP and muscle glycogen)
2. Re-oxygenating the blood
3. Restoring tissue temperature
4. Restoring pre-exercise respiratory and heart rates
There is conflicting information about the duration of EPOC and whether gender factors into the time limit. In my personal experience, my favorite group exercise instructors and personal trainers have given me an EPOC window of 90 minutes. That means I make it point to eat a healthy meal within that timeframe. After getting the heart racing and muscles moving, why waste the chance to burn some extra calories?
I should point out EPOC in itself isn’t the sole reason for body fat reduction or weight loss, but for someone new to fitness, it’s a big boost. As your fitness level increases, so should your exercise intensity, and you will also want to consider adding variety to your routine. For example, many studies show instead of relying solely on the treadmill for your cardio workout, circuit training could be a new way to add variety and intensity to your routine, leading to greater levels of EPOC and strength.
Regardless of your fitness level, I thought it would be helpful to shed some light on why you should take advantage of your post-workout window of opportunity when it comes to re-fueling with food. It’s good to know that once you make the commitment to take care of yourself, the body possesses its own physiological phenomenons to help us have fun, be fit and feel fabulous!
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