Category Archives: Nutrition
“Kicking” off 43 With a Bang – and a Punch!
On this Motivation Monday, I find myself another year older. Hopefully that means I’m also another year wiser, but it’s probably still too early to tell.
I think it’s safe to say birthdays present the perfect opportunity for reflection. While I reminisced about the many experiences that will forever define my forty-second year on Earth, it was no surprise the most defining moments were those that involved family and friends. Many of those moments were happy ones. Others were the complete opposite. The reality is I begin living my forty-third year missing a few very special people. However, while they’ve been taken from this world physically, the memories of their love and friendship will remain a source for smiles and strength for all the years to come.
I was truly blessed to celebrate another birthday with both my parents. Their love and guidance have made me the woman I am today. I’m equally blessed to say I’ve never felt healthier or stronger – both physically and mentally – than I do right now. That strength was tested many times in the past year as I found myself along with several of my closest friends dealing with some very “grown-up” challenges: Family members suffering from attacks on their physical and mental well-being; sweet children growing up to become troublesome teens; job security growing less secure and relationships breaking up.
In a world filled with so much uncertainty, one thing I can control year after year is how I take care of my body. Exercising and eating healthy continue to help keep my immune system strong even when events and emotions seem overwhelming. Of course, the other “thing” that continues to work for me is embracing the everything-in-moderation mentality. That’s why I refused to feel zero guilt about my birthday snack featuring a chocolate – peanut butter cupcake and a glass of champagne. It felt equally good hitting the healthy reset button the day after my birthday by blending an Isagenix protein shake and hitting the gym.
With ILoveKickboxing Instructor, EJ
Speaking of the gym, another thing I learn year after year is you’re definitely never too old to try something new. Some of my longtime readers may remember several years ago I enjoyed sparring with my personal trainer Roberto once or twice a week. A hand injury took me out of that game for awhile, but thanks to the recommendation of my gal pal Elisa, I decided to get back into the punching world and signed up for ILoveKickboxing.com.
After one sweat-filled 50-minute class last week, I was riding a crazy endorphin-filled high. I also laughed to myself thinking about how I could have crushed some serious stress if only I had I had started punching and kicking a heavy bag sooner! The class is a cardio, strength and endurance experience featuring boxing gloves, heavy bags and non-stop drills of core exercises ranging from mountain climbers to push-ups as well as solo and partner-friendly rounds of jabs, hooks, upper cuts and kicks. I am excited to add this new workout to my exercise regimen for the year ahead (which still includes Physique57 classes and Tabata training) and see how it helps take my physical and mental strength to another level.
So, I guess this is a roundabout way of saying taking control of your health is something anyone can do at any age or fitness level. Don’t be afraid to strike out and try something new. There’s no doubt the road ahead can trip us up at any time with bumps, twists and turns. Instead of looking back, use the lessons of the past to catapult you into the future and all the opportunities calling you to have fun, be fit and feel fabulous!
Keep On Keepin’ On…..
It happened again. I blinked and here we are on the last Motivation Monday of January! Four weeks into 2017, I offer big kudos to everyone sticking with those plans to make this your healthiest year yet.
If you feel like your motivation is starting to wane, here’s a boost to keep you going. In only a couple of weeks, some of the new things you started will feel like part of your daily routine. If you’re discouraged about the number on the scale, forget the numbers and think about how many of these non-scale-related wins you’ve experienced so far this year:
- Do you have more energy?
- Do your clothes fit better?
- Do you see a new glow in your skin?
Remember, healthy living isn’t a sprint. It’s a lifelong marathon and there will be days when even the most disciplined among us stray off course. It’s part of being human. To help you stay on track, I offer three tips to keep in mind for the days, weeks and months ahead:
- Start your day with the right fuel. I believe in the power of a healthy breakfast, but I’m also highly aware of how little time many of us have to even think about scrambling some eggs or waiting around for Ezekiel bread to toast. That’s why I love starting my days with a chocolate Isagenix shake. It takes the guess-work out of determining what will give me the nutrients I need, and I can either make it in the blender or use my portable shaker. Not a shake person? Grab a hard-boiled egg or non-fat plain Greek yogurt. Bonus Tip: adding fresh fruit to your yogurt is a lower-sugar option to the flavored varieties. All of these protein-packed options will keep you full longer than starchy, sugary items like frozen waffles or pancakes.
- Never leave home without healthy snacks. There’s nothing worse than going grocery shopping with a rumbling stomach or being greeted at the shopping mall with the scent of cinnamon tempting your nostrils from the food court. What will you find in my bag? Either a bag of almonds or KIND bar. I love these snacks because they’re yummy and because they contain no artificial sweeteners or sugar alcohols and provide a balanced combination of healthy fats, protein and complex carbs.
- Out of sight, out of mind. Sure, I’m all about moderation. But I also have a hard time not going overboard when certain temptations are lurking in my kitchen cabinets. That’s why I don’t keep things like cookies or candy in the house. I freely admit I’m incapable of eating just one cookie or one piece of chocolate. (I envy those who can!) If you’re like me, then seriously, just don’t buy it. For the parents out there, it’s never too early to get your kids started on healthy snacking. Push the apple slices and peanut butter snacks on a normal basis and save the treats for special occasions.
Here’s to wrapping up the first month of 2017 on a positive note and to welcoming February and all the new chances to have fun, be fit and feel fabulous!
A Simple Action Plan & Words of Motivation from Martin Luther King, Jr.
Keep Knocking Those New Year’s Resolutions Right Out of the Park!
This MLK holiday brings us just beyond the we’re two-weeks-into-2017 mark. So how are those health and fitness goals taking shape?
If you haven’t thrown in the towel on your plans to move more and make healthier choices in your diet – kudos to you! I’ve said it a million times and I’ll say it again: it takes at least six weeks to embrace new habits. (Just think -you’re about one-third of the way there!) I know it’s not easy being patient in our world that thrives on instant gratification.
So for this week’s Motivation Monday, I offer a super simple action plan: add just one healthy action to your to-do list for each day of the week ahead. For example:
Tuesday: Fill one shelf or bin in the fridge with reusable containers or baggies filled with chopped veggies and other grab-and-go snacks. Each day, you can take one to work or school and you’ll always have a healthy option waiting for you if you need a snack at home.
Wednesday: Take the stairs to the office instead of the elevator.
Wednesday: Wake up 15 minutes earlier to bang out two Tabatas and stretch.
Thursday: Instead of heading to happy hour, grab a friend or two and try a group exercise class.
Friday: DVR your favorite program and spend those 30 to 60 minutes enjoying some quality time with family or friends.
Saturday/Sunday: Enjoy some time with Old Man Winter with a brisk walk or if you’re lucky enough to get some snow, you can always burn some calories with an enthusiastic snowball fight!
I wrap this holiday post with the words of a very inspirational leader who we stop to remember especially today. Whether it’s tackling the next level of your health and fitness goals or dealing with the struggles of every day life, we can all take a cue from the remarkable Martin Luther King, Jr. to help us on our journey to have fun, be fit and feel fabulous!
“We must accept finite disappointment, but never lose infinite hope.”
“Faith is taking the first step even when you don’t see the whole staircase.”
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”
“We must build dikes of courage to hold back the flood of fear. Martin Luther King, Jr.
“Never succumb to the temptation of bitterness.”
Nine Days In…
Excited to jump into 2017 with a positive attitude!
Happy New Year!
I can’t believe it’s already the ninth day of 2017. So many firsts lie ahead. For me, this marks the first Motivation Monday post of 2017. I’ve also embarked on my first business trip and tomorrow, I’ll produce my first satellite media tour of the New Year. It seems unfathomable that at this very moment last week, I was soaking up the sun in Antigua and not giving much thought to anything other than which frozen drink I planned to order next.
One slight unpleasantry occurred two days into my vacation: I hurt my knee when I fell off a paddle board and hit the board instead of the turquoise water on my way down. So all the workouts I planned in between the sun and fun (and high-calorie cocktails!) were not meant to be. However, I was able to create some interesting hop-on-one-leg dance moves for the New Year’s Eve festivities! After getting slightly miffed about the unplanned rest days, I decided to chalk it up to a sign that my body needed a break. Taking it one step further, I also realized I just needed a break from everything – even writing, something that usually brings me joy. So, I let go and accepted the fact that the world would keep spinning if I didn’t post a new blog on January 2nd. Now that I’m back dealing with the cold, snowy reality of a New York winter, I’m hoping to keep that mindset in check in the days and months ahead. Sometimes you need to pause and take a pass on the things that normally fill our forever-hectic days.
While I didn’t fret about future commitments while I was on vacation, I did have time to think. I thought about the big happenings of 2016: the high school friends taken from this world far too soon; my dad’s surgery; my parents’ move. But as I thought about those life-changing events, I also realized I managed to deal with all of them. No doubt my focus on fitness and healthy eating helped keep my body strong through the tough times, but it was also my faith and the love of friends and family that made it all a little easier. While I’m definitely hoping for a less turbulent 2017, the truth is I have no idea what will happen in the days, weeks and months ahead. As a detail-oriented planner, that’s been a tough reality to accept, but it’s also a reality I’m coming to terms with as each year passes by. Maybe it’s my age. Maybe it’s the simple fact that the people you care about will always be more important than deadlines and conference calls. Maybe it’s the knowledge that each person we encounter on this crazy ride called life struggles with his or her own demons and burdens. All of this thinking lead to my ultimate resolution: to make 2017 the year of living in the present.
As we all begin new journeys and tackle new goals, I offer a simple reminder not to sweat the small stuff that comes along. And it will come. If you’ve made a commitment to be healthier this year, remember it takes at least six weeks for any habit – good or bad – to become part of a daily routine. Click here if you’d like a refresher on some other ways to keep your resolutions on track.
I leave you with this: if you’ve skipped a workout more than once since January 1st, don’t throw in the towel. Everyone needs rest, and sometimes your body and mind need a nap or an overdue chat with a loved one more than a kick-butt workout. The same goes for your diet: if you’ve had a few extra sweets or other treats as you try to get rid of the holiday leftovers, brush off the crumbs and move on. Remember, each day we’re lucky enough to open our eyes is a new chance to start over on the never-ending journey to have fun, be fit and feel fabulous!
Give the Gift of Health & Fitness
Since this Motivation Monday marks 20 days until Christmas and 19 until the start of Hanukkah, I thought it was the perfect time to offer some cool gift ideas for the fitness fanatics in your life. (Whether they’ve been naughty or nice is up to you to decide.)
Since yours truly is trying to keep the hustle and bustle at manageable levels, I hope you won’t mind a list that’s short and sweet:
- Bluetooth wireless ear warmers. These wrap around your head without interfering with a ponytail or hat so you can stay in touch and listen to your favorite tunes while breaking a sweat in the chilly outdoors.
- Waterproof audio “stuff.” For the swimmers and even the beach lovers in your life, here’s a great way to provide some waterproof motivation for all their underwater activities.
- A not-so-typical water bottle. Aside from being BPA-free and easy-to-grip, this 24-ounce water bottle from Thermos also has a rotating meter to help you track your hydration throughout the day.
- Protein-packed, gluten-free baking goods from Flapjacked.com There’s a wide variety of recipes for pancakes, cookies and muffins packed with 20 grams of protein and 200 calories per serving.
- For the fitness chicks in your life: I love my Femme Fitale fitness gloves. They help me avoid developing callouses from all those Physique57 barre classes or weight lifting. So many cute colors and patterns to choose from!
Great stocking stuffers:
- BFit Labs Electrolyte Sprays. I never leave home without a bottle. Each electrolyte-packed spray of Berry Blast or Very Vanilla contains 0 calories, 0 carbs and 0 food dyes.
- Moisture-wicking socks: I am a huge fan of Balega running socks. They’ve help keep my feet blister-free through my first three Avon39 Walks – that’s 108.9 miles and counting!
- Dry shampoo for quick touch-ups after a workout.
- Combination lock that lets you use words instead of numbers.
- Hot packs for hands and feet.
Remember, giving gifts that promote a healthy lifestyle is a great way to show the most important people in your life that you support their journey to have fun, be fit and feel fabulous!
Here’s to a Happy and Healthy Holiday Season!
We’re in the thick of it now. The 2016 holiday season has officially begun.
This is supposed to be the most wonderful time of the year. However, it’s easy to feel overwhelmed when we’re bombarded with end-of-year deadlines and all those extra items on our already endless to-do lists. Throw in the shorter days, colder temperatures and more than a few extra calories courtesy of all those holiday get-togethers and it can be tempting to say “Well, the rest of the year is a wash. I’ll just start my healthy habits again in January.” On this Motivation Monday, I’m here with a few simple words of encouragement: you’re better than that.
Is this the time of year for enjoying seasonal favorites like Christmas cookies, holiday-themed cocktails and a smorgasbord of decadent appetizers?Absolutely! Does that mean every day from now until January 1st needs to be a free-for-all? Absolutely not! A little planning and a few tricks can help you stay on track. Here are my top tips to get you through the season ahead:
- Do NOT skip meals! I admit I used to do this a lot in my “younger” days. If I had a party to go to after work, I’d skimp all day and save up for the big event. This never worked out well, as I always arrived super hungry and filled up on the first high-calorie items I could get my hands on. A better plan? Eat breakfast and small meals every few hours throughout the day so you keep your blood sugar levels steady and you don’t feel the need to attack the buffet.
- Get Sneaky About Exercise: Now’s the time to park the car a little farther away from the entrance to the office or mall and/or take the stairs instead of the escalator or elevator. If your schedule forces you to switch things up, taking a brief and brisk walk in the morning is better than getting no activity at all – especially if you have to skip your favorite group exercise class to make it to a social event right after a long day at work.
- Stock Up on Healthy Seasonal Favorites: ‘Tis the season to enjoy portable, sensible snacks including apples, pears and grapes. When you have time to make a meal, broccoli, butternut squash and Brussels sprouts are all in season and ready to enjoy.
Remember, while it’s okay to indulge and enjoy what’s left of 2016, a few simple steps can keep you from completely throwing in the towel on your plans to have fun, be fit and feel fabulous!
Let’s Talk Turkey, and Trimmings and….
On this Motivation Monday, I offer my annual dose of Thanksgiving-infused inspiration to get this particular week started off strong.
I look forward to this all-American holiday every year because it’s a chance to stop and give thanks for all the good things in our lives. What better way to slow down than spending some quality time with family and friends? Of course, a lot of that time ends up being stuffed with food and drink. Between snacking and sitting down for a traditional turkey-with-all-the-trimmings holiday meal, the Calorie Control Council reports the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day. So, I thought I’d get these survival tips posted a few days in advance of the calorie-filled holiday ahead:
- Move it! Don’t skimp on the activity this week. Remember, ten minutes of exercise are always better than zero. The bonus is you’ll have the mental boost knowing you made an effort prior to the Turkey Day feast. On Thursday, even if you’re hosting the holiday fun and can’t leave the house, you can pop in an exercise DVD or bang out a Tabata first thing in the morning. Or sneak out for some fresh air and a brisk power walk or abbreviated run. Your gym is open? Great! Try a morning group exercise class or attack some cardio and core work. A few solid planks can make you feel strong before filling your belly with delicious eats.
- Eat breakfast! Be sure to eat something sensible on Thanksgiving morning to kick-start your metabolism. If you’re not feasting until late afternoon, make sure to follow breakfast with a small lunch or sensible snack so you don’t go overboard later. Two ideas: non-fat plain Greek yogurt with a serving of almonds mixed in or a piece of toasted Ezekiel bread topped with a sliced hard-boiled egg and salsa. These protein-rich snacks will keep you feeling full longer than a sugar-infused snack.
- Portion Control: Use a salad or other small dish for your meal. Start with salad or veggies and then add the turkey. Use the remaining space for the potatoes, stuffing and other starches. There simply 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 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!
- Keep Track of the Libations: This is the perfect day to follow the every-other-drink-is-alcohol plan. Enjoy a glass of wine, beer or cocktail then have a glass of still or sparking water before moving on to the next cocktail.
- Make Doggie Bags! Hosting the holiday feast? Don’t be shy about giving some of the uneaten turkey and trimmings to your guests.
Let me offer my heartfelt wishes for everyone to enjoy a very Happy Thanksgiving! Each year, I’m even more thankful for so many things including my family, my friends, my health and for the support I receive from my “fitfam,” which includes all my loyal readers. One final note: If you end up breaking the calorie bank this Thanksgiving, don’t sweat it. Remember, laughter, good food and even some good wine are all ingredients in many holiday recipes for a happy heart and the soul and part of our ongoing journey to have fun, be fit and feel fabulous!
Happy Halloween!
Attention fellow chocolate lovers: This Motivation Monday is full of good news! Not only is it Halloween, a day many of us get to indulge in a few sweet treats, but it’s also the day I’m sharing some feel-no-guilt information from registered dietitian Keri Glassman. Keri was kind enough to shatter some food myths for my LauraLovesFitness readers.
Before you dive into her informative video, I did want to let everyone know my Dad continues his recovery after back surgery and is getting stronger every day. Thank you again for all the amazing support and concern!
Now, I hope you enjoy Keri’s informative video and that you have an entire week filled with endless opportunities to have fun, be fit and feel fabulous!
Putting a Healthy Twist on Seasonal Snacks
This Motivation Monday is all about one of my favorite food groups: snacks!
I classify snacks in two groups:
- The healthy ones you choose throughout the day to keep you body fueled and your blood levels at an even keel and
- The not-so-healthy ones you enjoy at a party or on those rare occasions you get to chill out on the couch.
As a strong believer in the power of eating several small meals throughout the day, I’m always on the lookout for healthy snack options. My go-tos include hard-boiled eggs, raw almonds, green apples, fat-free plain Greek yogurt and KIND bars. If you’ve been stopping by here for awhile, you also know I also enjoy my treats, especially when I can share them with friends and family. Which brings me to one of the biggest reasons people get together in the fall: football!
If your idea of “Sunday Funday” includes sporting your team’s jersey, sipping a few beers and savoring some indulgences, here are three ideas to enjoy those good times without the side serving of guilt:
- Spice Up Your Popcorn: Microwave popcorn has always been one of my favorite lo-cal snacks. To make it more fun for game day, try adding some chili powder, pepper or paprika to the bag or bowl. (Just be sure to put some muscle into it and shake well!)
- Healthy chili: How would you like to enjoy a hearty, hot bowl of chili packed with only 75 calories and 1. 5 grams of fat? It’s possible, thanks to this Weight Watchers “one-point chili” recipe my mom introduced me to years ago. Click here for the easy recipe. Since I’m not a big cook, I like to make a big batch so I can freeze some and nuke it later.
- A Better Way to Dip – Swap out breads and chips for crunchy, healthy celery or carrot sticks and dip those veggies into a whole new kind of creaminess. Chobani’s Meze Dips have just 25 calories and one gram of fat per serving. (Traditional French onions dips pack five or more grams of fat and at least 60 calories per serving.) With flavors like Roasted Red Pepper, Three Pepper Salsa and Smoked Onion Parmesan, there’s a yummy fix for all your savory cravings. The following are some of Chobani’s tasty and colorful alternatives to those traditional chip-and-dip days:
So, what’s YOUR favorite healthy football or other seasonal snack? Remember, if you do go a little overboard on Sunday Funday or any other day of the week – don’t sweat it. Sometimes you have to be a little bad to get back to the good on this never-ending journey to have fun, be fit and feel fabulous!
Time for Fall Fitness Fun!
Welcome Fall!
Welcome to the first Motivation Monday of fall! I’ll admit I tend to get a little sad when summer, my favorite season, comes to end; but I perk up quickly when I think about all the opportunities to try new things on the health and fitness front.
Talk about perfect timing: I was recently inspired by Cotopaxi who offered a great infographic to share with my readers featuring simple ways to make healthier choices. It made its debut around World Health Day, but since I consider each day we’re lucky enough to open our eyes a new opportunity to own our healthy decisions, I thought it offered a great perspective at the start of the new season. As of today, there are 84 fall-filled days to try some new activities and simply do great things for our bodies, minds and souls.
Here are my top two tips for the season ahead:
- Take a Hike – seriously! You don’t have to climb to the top of a mountain to get your heart rate up and muscles moving in the great outdoors. Even if you live in a concrete jungle like like yours truly, a nearby park, deserted beach or those trails you’ve always wanted to explore are just waiting for you. For some added weight resistance, wear a backpack filled with minimal but important essentials including a water bottle; a healthy snack; identification, and a few portable first aid items like Band-Aids and some antiseptic wipes. Don’t have a backpack? Why not treat yourself to one from Cotopaxi, since a percentage of every sale is donated to various organizations that support global health initiatives. (Learn more about the company’s mission here.)
- Stock up on seasonal snacks! Whether you pick them in an orchard or find them at a nearby farmer’s market or grocery store, ’tis the season to bite into lots of crisp, delicious apples! Consider pairing one with a handful of almonds, pistachios or pumpkin seeds for a portable, powerful snack wherever the day or trail takes you.
So what’s on your fitness agenda for the fall of 2016? I’d love to hear from you! Thanks again to Cotopaxi for reaching out and for the additional ideas below. Sharing tips and tricks will always be a surefire way of helping people on their journey to have fun, be fit and feel fabulous!
lauralovesfitness 