Blog Archives
My New Favorite “Fit” Food for the Fall
Since I’ve already offered some tips on how to adjust your fitness routine with the change of seasons, I thought I’d shift gears slightly on this Motivation Monday to tell you about a new staple in my fall diet: farro.
I’m sure many of my fellow Italians are thinking “are you kidding, Laura? Italians have been cooking with farro for nearly 2,000 years!” Well, I might be a little late discovering this wonderful whole grain alternative to rice and pasta, but you know what they say, better late than never!
Farro (FAH-row) is a whole grain, but has a richer, almost nutty flavor compared to the somewhat bland brown rice. While it isn’t a complete source of protein, like quinoa, a cup of farro has about eight grams of cholesterol-lowering fiber. It also contains minerals like magnesium, which is known to relieve tension and finally, it contains “smart carbs” that break down slowly and keep your energy levels stable.
For me, farro has become my go-to for adding a little “bulk” to dinner when that piece of grilled chicken or fish and a side of veggies just isn’t enough. This is especially true on my double-dose workout days of fasted cardio in the morning followed by a Physique57 or other group exercise class in the evening. A serving of farro satisfies my craving for “comfort food,” and the fiber content helps keep me feeling full for awhile.
No-fuss dinner: grilled chicken (with mustard), farro and broccoli
Anyone who knows me will tell you I’m definitely not a cook. So the other thing I love about farro is how easy it is to prepare. (At least using the 10-minute version I buy at Trader Joe’s.) All I have to do is boil water, throw in a bag of farro, let it cook for 10 minutes, strain it, add some seasoning and maybe a few sprays of “I Can’t Believe It’s Not Butter” and that’s that. I put the leftovers in my fridge and nuke them throughout the week. (I usually get about 3-4 servings from out of one bag.) You can also add cold farro to salads for lunch and I’ve heard some people even like it hot for breakfast with some fruit as an alternative to oatmeal.
If you have any healthy farro recipes you’d like to share, I’d love to hear about them! It’s always fun finding a new zero-guilt item to add to the pantry or fridge so you can give your body the fuel it needs and stay on track with your plans to have fun, be fit and feel fabulous!
Food & Fitness
Nutritionists and registered dietitians are the experts when it comes to healthy eating. I am neither, but as part of the fitness industry, I get plenty of questions about what people should and shouldn’t eat. So, in order to address this topic early in my blogging adventures, here’s a 100% personal account of how I try to maintain a healthy diet.
I joined Weight Watchers in May 2007. Why? Because the post-divorce “diet” I started which included a dinner of half-a-jar of peanut butter with chocolate syrup and a side of vodka on ice was not a healthy regimen to maintain. Also, being in my 30s, I couldn’t rely on the workouts I started during my Northwestern days to counterbalance the bad food choices I was making too often. Aside from worrying about gaining weight, I felt absolutely awful.
Today, I am a lifetime Weight Watchers member. I continue to go to meetings when I can and the program works for my lifestyle. Again, for me, it was not about losing a lot of weight, it was about learning to eat better. I’m not here to offer a lesson about point values and food. Instead, here’s a snapshot of what I’ve learned that helps me stay on track.
- I never skip breakfast. During the work week, I’ll make my own parfait with non-fat plain Greek yogurt, sliced banana, strawberries or blueberries (there’s two – three servings of fruit for the day!) and a serving of high-fiber cereal.
- Instead of having three big meals, I eat every three to four hours. This prevents me from being so hungry that I go overboard at the next meal.
- Every Sunday, I spend 30-60 minutes chopping red peppers and celery and pack up the sticks up with baby carrots or cherry tomatoes in individual containers, one for each day of the week. It’s an easy way to get in two servings of veggies while sitting at my desk. (The idea works just as well if you’re home.)
- I have embraced whole grains! I like Weight Watchers breads for sandwiches, cook whole grain pasta at home and on “bad”nights when we order Chinese or burritos, we ask for brown rice.
- Finally, I refuse to say “I will never eat (a fudge-covered Oreo/a bacon cheeseburger/lasagna) ever again!” First of all, life’s too short. Second, in my experience, the longer you deny yourself something you really like, the better chance you have of over-indulging when you do finally “break down.”
Life's Short - Eat Dessert!
Now listen, I have my fair share of “bad food” days. I love dessert, especially chocolate, and I love Prosecco and red wine. But one bad day doesn’t have to mean “well, I blew it today, so I may as well throw the whole week out the window and start over on Monday.” On the contrary, every day offers a clean slate and a brand new chance to have fun, be fit and feel fabulous!
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