Category Archives: Nutrition
Thanks for the Motivation, Easter Bunny!
Here’s hoping this Easter Monday post finds everyone happy and healthy after a great weekend!
If you’re looking for some motivation to get moving today, perhaps all you need to do is look at the empty Easter basket on your kitchen counter. Here’s a tally of the damage from some of the holiday favorites:
Peeps: 4 Marshmallow Bunnies = 130 cals, 0 g fat, 29 g sugar
Cadbury Creme Eggs (my favorite!): 1 = 150 cals, 6 g fat, 97 g sugar
Cadbury Chocolate Eggs: 12 = 190 cals, 8 g fat, 27 g sugar
Cadbury Solid Milk Chocolate Easter Bunny: 1 – 890 cals, 48.6 g fat, 20 g sugar
Reese’s Peanut Butter Egg (my second favorite!): 1 = 180 cals, 10 g fat, 16 g sugar
Reese’s Reester Bunny: 1 = 760 cals, 40 g fat, 72 g sugar
Brach’s Chocolate Covered Marshmallow Egg: 1 = 43 cals, 1.3 g fat, 6 g sugar
Jelly Belly Assorted Jellybeans: 35 = 140 cals, 0 g fat, 32 g sugar
Of course, for many of us (including yours truly), these treats come after a heavy meal filled with traditional favorites ranging from pasta dishes to honey baked ham and potatoes. There may also be some wine or other libations involved.
Anyone who’s been following this blog for awhile will tell you the last thing I want you to feel reading this day-after-Easter post is guilty. The fact is holidays almost always include more food and drink than usual. Don’t sweat it. Instead, make some smart choices today and remember, celebrating special occasions with friends and family will always be one of the most joyous ways to have fun, be fit and feel fabulous!
Spring into Fitness!
Can’t Wait to Take the Action Outside!
Photo by: Leslie Hassler
Happy first Motivation Monday of spring!
Despite the messy start here in New York City, we’ve officially welcomed a brand new season. That means there’s a whole new batch of opportunities to get moving! If you hibernated a bit during the winter, don’t sweat it. It happens to the best of us. Now’s the time to get off the couch, leave the winter blues behind and map out a plan for a FITASTIC season ahead.
The video below offers some ideas for help your spring fitness plans take shape with a little help from Alexia Foods and Cold-EEZE. (Full disclosure: I was a paid spokesperson for this segment, but please note, I would never represent a brand I didn’t believe in!) Remember, mapping out some realistic goals and using the extra daylight can make this spring your best ever filled with plenty of chances to have fun, be fit and feel fabulous!
A Sleepy Motivation Monday
Each year at this time, Daylight Saving offers what I consider to be a double-edged sword. Our days are filled with more minutes of sunlight as the winter winds down. However, as most of us set our clocks ahead before turning in on Saturday night, we lost an hour of sleep. So on this drowsy Motivation Monday, instead of offering a boost to prep your veggies or stretch more often, I encourage you to take stock of something that’s crucial to our overall health but often overlooked: your sleep habits.
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. On a personal note, when I rack up too many consecutive nights without enough shut-eye, it’s harder to concentrate on everything from my work to my workouts and I definitely get more annoyed by the little things that usually roll off my back.
Here are some ideas for incorporating those all-important zzzz’s into your healthy routine:
- Exercise: Physical activity can help you sleep. However, if I exercise less than two hours before going to bed, the endorphins keep me up. Aim to wrap a workout three hours before bedtime.
- Alcohol: Anyone who’s read this blog for some time knows I enjoy a glass of wine to unwind at the end of the day. However, too much alcohol can have the opposite effect of calming the nerves and end up wrecking your night. Of course, having a hangover the next day after too many libations is never a good thing.
- Caffeine: I have some friends who can have a cup of coffee after dinner at 8 pm and still fall asleep at 10:30 pm. If I have caffeine after 3 pm, I’m looking at a rough night ahead. The key is to pay attention to how your body reacts. Make sure you check for “hidden” caffeine in things like herbal teas and chocolate.
- Hunger: The bottom line is you don’t want to go to bed hungry, but you don’t want to be too full either. I try not to snack at night after dinner, but if I do, I go for a single-serve bag of 94% fat-free popcorn, a skinny cow fudge pop or a few clementines or mandarins. Frozen grapes are great for taming those sweet cravings, too.
- Stress: This is something I am constantly trying to manage a little better. One thing that’s helped the past few months is writing down all the things I have to do the next day before getting into bed. Whether it’s Physique57 class, conference calls, deadlines or things I need at the grocery store, it helps to have it all out in front of me and then I can unwind.
- Shutting Down: If you scan the Internet, you’ll find plenty of research on how watching TV in bed and using smart phones and other portable devices can be overstimulating when your body is trying to wind down. Aim to power down at least 30 minutes before closing those tired eyes for the night.
Remember, if you’ve made the commitment to workout and watch what you eat, you owe it to yourself to give your body time to rest and recharge. It’s all part of the winning formula to have fun, be fit and feel fabulous!
Indulging CAN Be Good For You!
This Motivation Monday totally snuck up on me. Let’s just say things are a little crazy right now. So today’s post is all about keeping things simple, light and hopefully a little fun, too.
Some of my readers already know I’ve been studying for many months now to receive my Fitness Nutrition Specialist (FNS) certificate through the National Academy of Sports Medicine (NASM). It’s been great putting some science behind my longterm beliefs in what can be considered “healthy eating.” That includes learning how our bodies rely on the right balance of nutrients to function properly. One chapter I found particularly interesting was about a group that falls outside the nutrient spectrum – trace elements.
What are trace elements? They’re minerals the body needs in small amounts – less than 100 milligrams per day – and the total amount of each trace element in the body is less than five grams. Despite the small amount of space they take up in our overall anatomy, they’re crucial to many body functions and essential for growth and the normal function of our immune system. More specifically, the trace minerals we need are: iron, copper, zinc, copper, fluoride, selenium, iodine, molybdenum, chromium and manganese.
Now that I’ve gotten a little “science-y” on you, here’s where the fun comes in: a couple of these trace elements can be found in…drumroll please….chocolate, peanut butter, wine and some beers!
Copper – which helps with immune function and iron utilization -can be found in peanut butter and chocolate! (I should point out, it’s also found in organ meats, shellfish, nuts and seeds). Meanwhile, rich sources of chromium include dark chocolate, wine and beer (along with mushrooms, asparagus and prunes.) Chromium plays a part in the normal use of insulin to promote glucose use.
So, while I’m not here telling you to overload your cabinets with chocolate and booze, I thought you wouldn’t mind learning that indulgences really can be good for you – in moderation, of course! Along with making the taste buds happy and boosting your mood, you’re actually giving your body things it can use. The next time you enjoy that dark chocolate square or savor a glass of your favorite vintage, smile and know it’s all part of the plan to have fun, be fit, and feel fabulous!
Keep It Simple
I think it’s safe to say most adults will agree with the old saying “timing is everything.” In fact, I credit good timing as the inspiration for this Motivation Monday post featuring some simple ways to make healthier choices.
Not too long ago, I wrote about the importance of taking small steps when trying to lose weight. That post included some easy ways to cut approximately one hundred calories from your meals. A few days later, the social media team at Chobani reached out to me about their new Simply 100 Crunch line. If you’ve been looking to spice up your snack options, these yummy yogurts can help you satisfy your sweet or savory cravings with a variety of protein-packed flavors. Since I’m always promoting small changes that can add up to big results, I thought this Chobani connection happened at a perfect time.
The final piece of the puzzle in this perfect-timing scenario? Chobani even put together a dozen fun ways to help everyone “crunch the numbers” and burn 100 calories. Since I knew my writing time would be limited because of a business trip, I was happy to get some solid material to share with my readers! Before you jump into the fun graphic below, here are a few other quick tips to live a little lighter:
- Drink up: It’s easy to remember to hydrate during the warm-weather months, but drinking water is important all-year round. The dry, forced heat in offices, schools or apartments can also make your skin dry, so drinking water can help – along with some good moisturizer, of course!
- Keep a food journal: I started doing this in Weight Watchers years ago, and as a lifetime member since 2012, I continue to write down what I eat. Having the information on paper can help you see where you slipped up and make better choices.
- Put fitness plans and progress in writing, too! Did you book that group exercise class for two days from now? Be sure to put a sticky note on the fridge or set a reminder in your smartphone so you get there. Also make notes when you add time to your cardio circuit or increase weight or reps during a class or weight training session. Seeing progress is one of the biggest motivators of all!
I hope you have fun with the ideas below and don’t be shy about letting me know some of the ways you’re living lighter in 2016! For recipe ideas and other tidbits, check out thelightthatsright.com Thanks again to Chobani for reaching out at the perfect time. There’s nothing like a little teamwork to help more people on their journey to have fun, be fit and feel fabulous!
Small Changes That Add Up
And just like that, here we are kicking off the last week of January! How are those healthy resolutions holding up? If you’re starting to think about throwing in the towel, I hope this Motivation Monday post helps you get back on track.
The key is to think big but keep those day-to-day changes small. If you’re trying to shed a few pounds, remember, you want to aim to lose a healthy rate of 1-2 pounds per week. To reach that goal, try to cut 100 calories from each meal. Does that mean giving up your favorite foods? No way! Here are some ideas for small adjustments to your eating routine:
- Eliminate that slice of cheese from your sandwich. If you do have cheese, swap out the Swiss for mozzarella. (You’ll save nearly 105 calories!)
- Skip the fries and have a baked potato. Better yet, have a baked sweet potato for a healthy dose of vitamins A, vitamin C and B6 along with potassium, dietary fiber and niacin. (And swap out the 320-calorie cup of light sour cream for the same serving of 130-calorie nonfat plain Greek yogurt.)
- Eat skinless chicken breast.
- Love sweets like me? Consider these ideas: Try 1.5 oz. of fresh grapes instead of 1.5 oz. of raisins. Instead of strawberry ice cream, have 1/2 cup of fresh strawberries with a dollop of whipped cream instead. When you want the real thing, skip the cone and have your scoop in a cup.
- Skip the sugary drinks and stick with water. Remember even 20-calorie drinks can add up if you have several in a day.
- Watch the sugary coffee drinks.
- Watch the booze intake. My repeat readers will know the every-other-drink rule is how I keep the cocktail calories in check. Have a drink, then follow up with water or seltzer before throwing back another libation. By the time you’re ready for it, you may be not want it anymore!
Now stop, smile and pat yourself on the back for all the positive changes you’ve started to incorporate into your lifestyle. Day by day, you’re trekking along the never-ending journey to have fun, be fit and feel fabulous!
Big Goals & Baby Steps
Way to go – you made it to the second Motivation Monday of 2016! So, how was your first week of the New Year?
I received many inspiring messages during the week from friends around the country telling me about their health and fitness goals for 2016. Not surprisingly, the majority of those goals had to do with losing weight.
Some had a specific target in mind for shedding those pounds. Karen, for example, wants to be 25 pounds lighter by June in time for her first cruise. With healthy weight loss clocking in at around two pounds per week, she’s set a realistic goal for a six-month period. And that’s the key – keeping it real.
So I thought this would be the perfect time to offer some tips on how to keep reality in check and not feel overwhelmed by your goals.
- Drop and give me a plank! You’re sticking to that resolution to add 10 minutes of extra time to your daily walk. Good for you! Now drop and give me some planks to attack your core strength. Click here for a refresher video on how to add planks and other full-body exercises to your routine in just four minutes thanks to Tabata training.
- Start your day with the right fuel. I believe in the power of a healthy breakfast. Aim for a “clean” meal of scrambled eggs with a slice of toasted Ezekiel or other sprouted bread. On the run? Grab a hard-boiled egg or non-fat plain Greek yogurt. Extra Tip: adding fresh fruit to your yogurt is a lower-sugar option to the flavored varieties. 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 invading your nostrils from from the food court. What will you find in my bag? I love KIND snacks, especially the bars. They contain no artificial sweeteners or sugar alcohols and provide a balanced combination of healthy fats, protein and complex carbs. The bonus? They’re yummy!
- Out of sight, out of mind. Yes, 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 habits. Push the apple slices and peanut butter snacks on a normal basis and save the treats for special occasions.
- Steer clear of quick fixes. Any diet plan that’s too restrictive is bound to backfire. I would never tell someone not to enjoy their favorite indulgence every now and then. The key is training yourself to monitor portions and make whole food choices. If you don’t, once the juice cleanse or shake-diet is over and done with and you reintroduce real food into your life, you risk going right back to consuming too many calories and the weight can creep right back.
Remember, this is NOT a sprint. Healthy choices take time to develop into habits, and those habits will continue to become a part of lifelong marathon. Celebrate each and every healthy choice you make and active step that you take as part of your effort to stay the course on your journey to have fun, be fit and feel fabulous!
Make 2016 Your Most FITASTIC Year Yet!
We made it to the very first Motivation Monday of 2016! It’s a first of many kinds for me as I’ve never sent Happy New Year wishes from the Caribbean before today. Knowing how eager people are to kick their health and fitness resolutions into high gear, I didn’t want to let another day go by without sharing some tips to help your goals take shape.
When I get home, I’ll have to reserve my barre space at Physique57 a little earlier than usual and wait longer for an elliptical or to start a weight set at New York Sports Club. 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 2016 with a these ideas to make those fitness resolutions stick long after Old Man Winter has made room for Spring.
- Leave the past where it belongs: I know we all want to erase the “sins” of the holidays that came in the form of chocolate, cheese and cocktails. Don’t waste your energy regretting the times you overdid it last year. I have my own memories of indulging in that second piece of lasagna and too many chocolates to count. Today is a new day.
- Adjust your attitude: Thinking of exercise as a “chore” is a surefire way to put the brakes on your new routine. 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 some good music. Use exercise as a break from the ordinary, and before you know it, you’ll be looking forward to sweating out whatever ails you.
- Reality check: 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, there goes the 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.
- Do what works for YOU: You woke up Christmas morning to find Santa left the latest exercise program under your tree. Meanwhile, all your exercise DVDs have been hanging out with the dust bunnies under your bed since VHS went out of style. Why not return the 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 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.
- Avoid severe diet 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. As you read this post, there’s a good chance I’m having my first high-calorie frozen cocktail of the day. Stuff 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 Party Survival Guide
Now that Hanukkah has started and the countdown to Christmas continues, this Motivation Monday puts us smack in the middle of holiday party central.
If the next few weeks have you navigating through a sea of hors d’oeuvres, candy-cane-themed cocktails and sugary sweets, fear not! Here are some tips to get you to New Year’s Day without feeling like you completely fell off the health and fitness wagon!
- Plan Ahead: If you know you’re going to share some holiday cheer in the evening, do not starve yourself all day. Eat a sensible breakfast and lunch and don’t forget to have a healthy snack packed with some protein up to one hour before the party starts. This will help you avoid arriving super hungry and grabbing the first (cheese-smothered, bread-heavy) thing you see. My sample menu for this type of day: Breakfast: Isagenix shake Lunch: 2 hard-boiled egg whites with grape tomatoes and pepper strips & one slice of toasted Ezekiel bread. Snack: 1/2 cup of blueberries or small green apple with handful of almonds. (Also, don’t forget to stay hydrated with water.)
- Choose “Smart” Foods First: More and more holiday parties are a cocktail and appetizer bonanza. Load up on some of the healthier options first, including the crudités – celery sticks, carrots, bell pepper strips, broccoli and cauliflower. Tip: Try not to drown veggies in high-calorie dip. Instead, use mustard for a tangy, low-calorie alternative Another idea: Attack the protein! I love shrimp, and with 18 grams of protein in a 3 oz serving, there’s no reason not to! (Unless you are allergic to shellfish, of course.) Sushi, skewered chicken or beef tenderloin strips are also better options than cheesy breads or creamy dips.
- The Dessert Dilemma: What could be better than arriving at a party to find nothing but cocktails and cupcakes or wine and chocolate? If you know you’re attending one of these sweet celebrations, be sure to eat a small, sensible meal before arriving and tearing into the treats. 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, you’re busy. Trust me – you can find the time to exercise. Pushing through two four-minute Tabatas or dare I say a whole 20 minutes of cardio or half of 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!
Fit Gifts for Everyone on Your List!
This Motivation Monday brings us somewhere between burning off the remaining traces of those turkey leftovers and crossing off the names on your holiday shopping list. With less than one week till Hanukkah and about four weeks till Christmas, I thought I’d offer some ideas for the health and fitness fanatics in your life.
Laura’s Top Five Fitness Gifts for 2015:
- C9 Flat Resistance Band Set – This three-band set makes it tough to make excuses! Use them in any hotel room, the guest room at grandma’s house or in the comfort of your own home when you’re snowed in this winter. It even comes with a user guide to help get going.
- Yoga mats and reusable water bottles never go out of style. The Contigo AUTOSEAL® Kangaroo water bottle even has a place to stash your gym ID, keys or some cash during your workout.
- Looking for the perfect stocking stuffers? Check out the many styles of Sparkly Soul sports and fitness headbands. Whether it’s a cardio sweat session or a pulse-and-squeeze Physique57 class, these no slip, no headache headbands are a great addition to my workout wear. Another idea: SportsFood, Inc. electrolyte strips. No sugar, no calories, no water needed. Just pop one in your mouth before your workout and another one midway through and help your body replenish those all-important electrolytes.
- Wellness Tea of the Month– If you’re looking for a healthier twist to those libation-of-the-month memberships, this six-month Republic of Tea subscription could be the answer. Each month, a new tea arrives ranging from “Get Active” to “Get Restored.”
- If you know someone who wants to dabble in the mixology of nutritious fruits and veggies or is craving a smoother version of their favorite protein shakes, a blender can help! I’ve heard rave reviews about the Nutri Ninja®.
Any other items on your healthy holiday wish list? I’d love to hear about them! Remember, if you’re braving the crowds at the stores or shopping online, it’s important to find a few quiet moments for yourself during the holidays. Whether it’s some quality gym time, a couple of quick Tabatas at home or a nice soak in the tub, carving out some time for a little personal peace and joy this season is a surefire way to manage the holiday hustle and bustle and still have fun, be fit and feel fabulous!
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