I am quite sure that anyone who has ever tried to adopt a healthier eating habits has also experienced those dreaded cravings. They are real, they are intense, and for many people they will be the reason for failure. Since beginning my lifestyle renovation 2 years ago I have survived my fair share of them. Here are a few tricks that may help you the next time you think you NEED those potato chips.
1. Wait 15 minutes. Tell yourself that you can have whatever it is that you are craving IF in 15 minutes you still want it. Then go do something, anything, to get your mind off of your craving. I use this one a lot. It works for 2 reasons. First, you are not being denied. You are telling yourself you can have it, you just have to wait 15 minutes. Second, 90% of the time (for me at least) in that 15 minutes I would forget about what it was that I wanted and would get involved in what I was doing only to look at the clock and see that a half an hour had passed and my craving was gone. Part of why cravings are so detrimental to a lifestyle change is that they are fueled by instant gratification. It feels like you NEED that food RIGHT NOW. If you can remove yourself long enough, not only will the desire for the junk food fade, but your sanity will return so that you can think clearly enough to make the healthier choice. If after the 15 minutes you still feel like you need to eat that food, then go for it. It is unrealistic, especially in the beginning of a lifestyle change, to think that you will never have another junk food item again. The idea is moderation.
2. Eat a fruit or vegetable first. If you have difficulty resisting junk food snacks I suggest eating a fruit or veggie before eating any junk food (again, you are not telling yourself no, you are telling yourself that you just have to eat a healthy food first). This not only will help you get in your required fruit and vegetable requirements but in most cases the fruit or vegetable will fill you up enough that you won't need the junk food or, if you do still eat the junk food, chances are that you will not eat as much of it. I have also found that the more fruit and vegetables I eat, the more I crave them. So, doing this will also foster an appreciation for better foods.
3. Eat every 2 to 3 hours. Eating something every 2 to 3 hours not only keeps your metabolism running but it also keeps you from feeling deprived. If you finish a meal or snack feeling unsatisfied it may help to remind yourself that you get to eat again in 2 hours. No more waiting 5 to 6 hours between meals for you! You get to eat every 2 hours! I found that once I started eating 5 to 6 times a day instead of 3 I had fewer craving because it felt like I was always eating. Now, for the fine print: in order to eat every 2 to 3 hours and still lose weight you have to be eating the right foods- fruits, veggies, whole grains, lean proteins, and nuts. Anyone who knows me knows that I come prepared with plenty of healthy snacks. It is not unusual for my purse to be stocked with carrot sticks, apples, bananas, or whole grain wheat thins. This girl requires constant nourishment! :)
4. Identify your weakness. I am a self proclaimed chocoholic. Chocolate was/is my weakness. I decided that I didn't want to live a life without chocolate so I found a way to make it work in my healthy lifestyle. First I gradually made the switch to dark chocolate in order to get the health benefits of chocolate (click here to learn more about dark chocolate). The next step was moderation. So I made a deal with myself that I could have chocolate everyday of my life as long as I limited it to 1oz. I have been enjoying my chocolate everyday guilt free ever since. The moral of this story is that if you have a food that you simply cannot live without, don't try to. You will only set yourself up for failure. Moderation is the key. Set a limit and stick with it. Allowing yourself these little indulgences will not only cut down on your cravings but it will also help you to avoid feeling deprived.
5. Pick a meal each week to treat yourself. Make a deal with yourself. Tell yourself that if you eat good all week then you can have one meal of whatever your heart desires-guilt free. That way, when a craving hits you can ask yourself: Would I rather eat this bag of chips now or have some Pirrone's pizza on Sunday? My guess is that the pizza will win every time!
Even with all of these tricks you will give into cravings every once in a while and that is ok. There is no point in beating yourself up about it. The important thing is that you get back on track at your next meal. Being heathy is not about being perfect, it's about constantly re-dedicating yourself to your goal and staying focused on what you are trying to achieve.
Sunday, June 3, 2012
Thursday, May 3, 2012
The Easiest Homemade Pizza Recipe EVER!
The best way to turn pizza into a healthy meal is by making it yourself. If you have ever made your own pizza you know that the tedious part is making your own crust. Which is why I was so excited when I recently found a recipe that eliminates the need to make the crust by substituting in whole grain tortillas! How wonderful is that!
Ingredients:
- Whole grain tortillas
- Low sodium tomato sauce
- Mozzarella cheese
- Italian seasoning
- Toppings of your choice. We chose red and green peppers, onions, and mushrooms.
1. Preheat oven to 375 degrees.
2. Top tortilla with tomato sauce, cheese, italian seasoning, and toppings of your choosing.
3. Bake for 8 to 10 minutes or until cheese is melted.
Short on time? Try microwaving it!
Not only is this a great way to eat your vegetables (and get your kids to eat theirs), but at about 175 calories per pizza (depending on the calorie count of your tortilla and the toppings that you choose) it will help you keep that slim and trim waistline too! :)
- Whole grain tortillas
- Low sodium tomato sauce
- Mozzarella cheese
- Italian seasoning
- Toppings of your choice. We chose red and green peppers, onions, and mushrooms.
1. Preheat oven to 375 degrees.
2. Top tortilla with tomato sauce, cheese, italian seasoning, and toppings of your choosing.
3. Bake for 8 to 10 minutes or until cheese is melted.
Short on time? Try microwaving it!
Not only is this a great way to eat your vegetables (and get your kids to eat theirs), but at about 175 calories per pizza (depending on the calorie count of your tortilla and the toppings that you choose) it will help you keep that slim and trim waistline too! :)
Sunday, April 1, 2012
3 Amazing Cancer Fighting Foods
I was watching Dr. Oz recently when he was speaking about 3 cancer fighting foods that can be found right in your local grocery store. They are all cheap, readily available, and life saving!
1. Lima Beans. Lima beans have a component in them that cuts off the blood supply to potentially deadly cancer cells, especially breast cancer cells. One study found that 1 cup of lima beans a day decreases breast cancer risk by 24%!
2. Limes. Limes have been found to stop cancer growth in it's tracks, especially squamous cell cancer of the lungs. Just 1/2 cup lime juice a day does the trick. The best part is how versatile lime juice is! You can make limeade by combining 1/2 cup lime juice with 16 oz of cold water and drink (you may want to add honey to sweeten)! You can also add it to tea in the place of lemon or squeeze it on veggies in the place of salt (lime juice has been known to make things taste salty without the use of salt).
3. Apricots. Apricots have a component in them that stops cancer cells from growing in the stomach. Eating 7 apricots a day has been shown to decrease the risk of stomach cancer by 47%! The best part is that this benefit is true for both fresh and dried apricots (BTW, it is much easier eat 7 DRIED apricots in a day than 7 fresh apricots). If you are going to eat dried apricots go for the sun dried version vs. the sulfate dried version (sun dried apricots are much darker than sulfate dried apricots). If possible it is also best to get organic apricots because they have higher levels of these cancer fighters.
1. Lima Beans. Lima beans have a component in them that cuts off the blood supply to potentially deadly cancer cells, especially breast cancer cells. One study found that 1 cup of lima beans a day decreases breast cancer risk by 24%!
2. Limes. Limes have been found to stop cancer growth in it's tracks, especially squamous cell cancer of the lungs. Just 1/2 cup lime juice a day does the trick. The best part is how versatile lime juice is! You can make limeade by combining 1/2 cup lime juice with 16 oz of cold water and drink (you may want to add honey to sweeten)! You can also add it to tea in the place of lemon or squeeze it on veggies in the place of salt (lime juice has been known to make things taste salty without the use of salt).
3. Apricots. Apricots have a component in them that stops cancer cells from growing in the stomach. Eating 7 apricots a day has been shown to decrease the risk of stomach cancer by 47%! The best part is that this benefit is true for both fresh and dried apricots (BTW, it is much easier eat 7 DRIED apricots in a day than 7 fresh apricots). If you are going to eat dried apricots go for the sun dried version vs. the sulfate dried version (sun dried apricots are much darker than sulfate dried apricots). If possible it is also best to get organic apricots because they have higher levels of these cancer fighters.
Sunday, March 18, 2012
Over 40% of Cancers Linked to Lifestyle
I recently read an interesting article on Medscape that was reporting on a study that was published in the December issue of the British Journal of Cancer. The study determined that 40% of cancers in women and 45% of cancers in men can be linked to lifestyle factors. This is great news! It means that by making a few lifestyle changes we can drastically reduce our risk for cancer. The study looked at 14 factors and calculated their impact on the risk for developing cancer. These factors are: Tobacco, drinking alcohol, lack of fruits and vegetables, lack of fiber, eating red meat and processed meat, too much salt, being overweight or obese, lack of physical exercise, ionizing radiation, UV radiation, occupation exposure, infection (HPV), postmenopausal hormone replacement therapy and lack of breasfeeding. It was found that there are 4 factors that attribute for the most cancers: tobacco, diet, alcohol, and obesity. I have included the following chart which lists their findings in more detail.
Cancers in Men
| Risk Factor | Cancers Attributed to Risk Factor (%) |
| Tobacco | 23.0 |
| Lack of fruit and vegetables | 6.1 |
| Occupational exposure | 4.9 |
| Alcohol | 4.6 |
| Overweight and obesity | 4.1 |
| Excessive sun exposure and sunbeds | 3.5 |
Cancers in Women
| Risk Factor | Cancers Attributed to Risk Factor (%) |
| Tobacco | 15.6 |
| Overweight and obesity | 6.9 |
| Infections (e.g., HPV) | 3.7 |
| Excessive sun exposure and sunbeds | 3.6 |
| Lack of fruit and vegetables | 3.4 |
| Alcohol | 3.3 |
The evidence is clear. In order to avoid that often fatal diagnosis of cancer we should all cease tobacco use, limit alcohol, eat our fruits and veggies, and maintain a healthy weight. Your life just might depend on it...
Saturday, March 10, 2012
Monday, February 27, 2012
Muscle Memory: One of The Coolest Things About The Human Body
As a physical therapist I know there are many things about the human body I think are amazing that the average Joe Schmo may not find all that exciting. Muscle memory, however, can be appreciated by anyone who has ever participated in strength training of any kind at any point in their life. Muscle memory is the lax athlete's best friend.
Basically, muscle memory is the ability of the muscle to "remember" it's previous strengthened state. This is essential for anyone who has taken time off from their workout routine. Because the muscle has this ability, when the athlete returns to their workouts after, say an injury or a 6 week (or longer) postpartum recovery period, the muscle, while it may not be as strong as it was on your last workout, will still be stronger than if you had never strengthened it in the first place. Furthermore, when you return to your workouts the muscle will return to full pre-sabatical strength in significantly less time than it took to gain that strength the first time around.
This happens due to a few amazing properties of the human body. First of all when you teach your body to do something (like ride a bike, run, lift weights, yoga, ect) and you do it over and over again it creates a blueprint in your brain (the more you perform the activity, the more ingrained this blueprint becomes). This blueprint tells the body what specific muscle fibers to recruit at the specific time needed to perform the activity in the most efficient manner. Even after a prolonged hiatus the body will retain this blueprint. In addition, because your body has mastered the technique of breaking down the muscle and building them back stronger (as you did when you initially trained) it also remembers this process and picks up right where it left off. Perhaps the most amazing discovery of all is that exercise triggers longterm, possibly permanent changes in the muscles. Recently researchers found that exercise stimulates the muscle fibers to make more nuclei which provide the muscle with the DNA needed to synthesize protein and give the muscle strength. The best part about these newly formed nuclei is that even after prolonged rest and even when the muscles atrophy, they still maintain these extra nuclei, making the muscle better equipped to achieve strength gains once the exercise is resumed.
So what does all this mean? In the short term it means that if you have taken a break from your workout routine, it is never too late to get back at it. You have not lost all the strength you once had. In fact, your muscles are better able to build strength now than they have ever been! In the long term, it means that exercise is more important than ever. The exercise and strengthening we do now has the ability to make permanent changes in our muscles which will keep us strong as we age. Since our ability to strengthen muscles diminishes as we get older, now is the time to act. The strength we gain now may be the difference between spending our golden years in a wheelchair or spending them doing 5Ks!
The research presented above can be found on the Proceedings of the National Academy of Sciences website.
This happens due to a few amazing properties of the human body. First of all when you teach your body to do something (like ride a bike, run, lift weights, yoga, ect) and you do it over and over again it creates a blueprint in your brain (the more you perform the activity, the more ingrained this blueprint becomes). This blueprint tells the body what specific muscle fibers to recruit at the specific time needed to perform the activity in the most efficient manner. Even after a prolonged hiatus the body will retain this blueprint. In addition, because your body has mastered the technique of breaking down the muscle and building them back stronger (as you did when you initially trained) it also remembers this process and picks up right where it left off. Perhaps the most amazing discovery of all is that exercise triggers longterm, possibly permanent changes in the muscles. Recently researchers found that exercise stimulates the muscle fibers to make more nuclei which provide the muscle with the DNA needed to synthesize protein and give the muscle strength. The best part about these newly formed nuclei is that even after prolonged rest and even when the muscles atrophy, they still maintain these extra nuclei, making the muscle better equipped to achieve strength gains once the exercise is resumed.
So what does all this mean? In the short term it means that if you have taken a break from your workout routine, it is never too late to get back at it. You have not lost all the strength you once had. In fact, your muscles are better able to build strength now than they have ever been! In the long term, it means that exercise is more important than ever. The exercise and strengthening we do now has the ability to make permanent changes in our muscles which will keep us strong as we age. Since our ability to strengthen muscles diminishes as we get older, now is the time to act. The strength we gain now may be the difference between spending our golden years in a wheelchair or spending them doing 5Ks!
The research presented above can be found on the Proceedings of the National Academy of Sciences website.
Tuesday, February 21, 2012
Words Of Wisdom From Marcus Aurelius
"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending."
-Marcus Aurelius
-Marcus Aurelius
Sunday, February 12, 2012
Healthy And Amazing Dark Chocolate Covered Strawberries
Are you looking for a way to tell that special someone how you feel about them this Valentine's Day? Instead of that tired old box of unhealthy chocolates, why not make your sweetie these healthy and easy dark chocolate covered strawberries?
All you need is a bar of dark chocolate ( I used Lindt 90% cocoa but they also make a 50%, 70%, and 85% if you prefer) and a carton of strawberries!
1. Wash your strawberries.
2. Break the chocolate up into small pieces and place in a microwave safe bowl. Microwave for 30 seconds then stir. Continue to heat in 30 second intervals (stopping to stir) until the chocolate is melted.
3. Use a toothpick to dip the strawberries in the chocolate. You may need to spoon the chocolate over the strawberry to get it completely covered.
4. Place on wax paper to dry.
Not only will you be giving your sweetie a yummy treat but you will also be giving their health a boost! Strawberries protect the heart, increase good cholesterol, prevent cancer, and lower blood pressure. They are packed with vitamins, fiber, and high levels of antioxidants. They are fat free, sodium free, cholesterol free, and low in calories. They are also among the top 20 fruits in antioxidant capacity! Dark chocolate is no slouch either. Click here for my post on the health benefits of dark chocolate!
*The above info can be found on WebMD.
All you need is a bar of dark chocolate ( I used Lindt 90% cocoa but they also make a 50%, 70%, and 85% if you prefer) and a carton of strawberries!
1. Wash your strawberries.2. Break the chocolate up into small pieces and place in a microwave safe bowl. Microwave for 30 seconds then stir. Continue to heat in 30 second intervals (stopping to stir) until the chocolate is melted.
3. Use a toothpick to dip the strawberries in the chocolate. You may need to spoon the chocolate over the strawberry to get it completely covered.
4. Place on wax paper to dry.
Not only will you be giving your sweetie a yummy treat but you will also be giving their health a boost! Strawberries protect the heart, increase good cholesterol, prevent cancer, and lower blood pressure. They are packed with vitamins, fiber, and high levels of antioxidants. They are fat free, sodium free, cholesterol free, and low in calories. They are also among the top 20 fruits in antioxidant capacity! Dark chocolate is no slouch either. Click here for my post on the health benefits of dark chocolate!
*The above info can be found on WebMD.
Thursday, February 2, 2012
Wash Your Way To Healthier Fruits And Veggies!
1. In a spray bottle, dissolve 1 tablespoon of baking soda in 1 cup of warm water.
2. Add the juice from half of a lemon.
3. Slowly add 1 cup of white vinegar. Let the mixture sit, stirring occasionally until there are no more bubbles.
4. Put the nozzle on your spray bottle and voila!- you have your very own homemade produce cleaner.
WARNING: Do not add the vinegar until the baking soda dissolves or you will have an erupting volcano of produce cleaner on your hands. Trust me on this...
Just spray your produce with the cleaner and let it sit for 5 minutes. Then rinse thoroughly and eat! :) It doesn't get much easier (or cheaper) than that!
Thursday, January 26, 2012
Take The Real Age Quiz To Find Out Your Body's Real Age!
This quiz is as much fun as it is informative. I have taken the quiz 3 times. Once as my fat self, once about 8 months ago, and again today. Here are my results:
My fat self: Chronological age: 29 years
Real Age: 33.4 years
8 months ago: Chronological age: 31 years
Real Age: 23.3 years
Today: Chronological age: 32 Years
Real Age: 19.6 years! (What the! I am still in shock over this one!)
Click here to take the Real Age quiz yourself! Feel free to post your results in the comments section!
Saturday, January 21, 2012
A Dose of Motivation. Part 1
The essential elements of self motivation are:
1. Stay focused. Self motivated people are constantly reminding themselves of the outcomes of their efforts. Maybe they carry a list, maybe a picture, maybe they use a dry erase marker on their bathroom mirror so that at the start and end of everyday they are reminded of what they are working toward. Whatever the trick, the outcome is the same. Constant focus on the goal at hand.
2. Appreciate the role of self discipline in any accomplishment. Self disciple is the sister to motivation. When a self motivated person has a day where they feel anything but motivated (we all have those days) they rely on self discipline to keep them on track. Self motivated people will do what needs to be done even when they don't want to for the sake of the goal they are trying to reach. Like Nike says, sometimes you have to "Just do it."
4. Believe in yourself. Self motivated people know that anything is within their power given knowledge and the right amount of time. They don't think they can do it, they KNOW they can do it.
5. Persistance is key. In the eyes of a self motivated person, a "failure" is just a set back. It is an opportunity to research alternative methods to achieve their goal, regroup, and try again.
Sunday, January 15, 2012
Walk With Walgreens
The low down on the Walk With Walgreens program:
- You earn coupons just by signing up and then by logging your walks/steps. (NOTE: When you sign up you get a $5 coupon for an Omron pedometer so if you are planning on getting a pedometer I would wait until after you sign up.)
- You can log your steps if you have a pedometer or you can log your distance by tracking it on their map. You enter your route and they calculate your distance.
-They have an online forum which allows you to connect to and get support from other walkers.
- The "Get Inspired" tab offers inspiration and success stories to keep you going.
- They have a mobile app so you can track your walks on the go.
- They have posts on recipes, health statistics, and tips on how to get healthy.
- They also offer the option to share pictures from your walks (you of course can also see pictures of others' walks as well).
So if you are looking for a way to exercise that requires no equipment and can be done anywhere, walking is a great choice! If you are going to walk you might as well earn coupons for it, right? Click here to check out the Walk With Walgreens program: http://walk.walgreens.com/ .
Tuesday, January 10, 2012
Words Of Wisdom From Vince Lombardi
"A man (woman) can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done. "
-Vince Lombardi
-Vince Lombardi
Thursday, January 5, 2012
Quick and Healthy Chicken Veggie Wraps
Looking for a healthy meal that tastes good and can be made in a matter of minutes? Well I have found it! It is my Chicken Veggie Wraps. They are super easy to throw together, light on calories, and a good source of protein, veggies, and whole grain carbs. Plus they won't break the bank.
Ingredients:
-whole grain tortillas
-fresh spinach
-fresh diced tomatoes
-sliced cucumbers
-Feta cheese- I like feta because a little goes a long way. Which means lots of flavor with fewer calories.
-1/2 of a Tyson chicken breast - I prefer Tyson fully cooked chicken breast because they are minimally processed and have no artificial ingredients. As a bonus they taste wonderful and since they are fully cooked it takes just 2 minutes in the microwave to warm them up.
This recipe is pretty self-explanatory. All you have to do is microwave your chicken and cut up your veggies. Then assemble your wrap and voila! A healthy dinner for about 250 calories in a matter of minutes. To make the process even faster I cut up my vegetables in the beginning of the week so I can just grab them and go.
Don't feel restricted by my choice of ingredients. Feel free to customize your wrap with your own favorite vegetables. You can also change up the cheese or add a little salad dressing. If you like things a bit spicy, try some Tobasco sauce. For those who want a vegetarian option, leave out the chicken. :)
Health Benefits:
Whole grain tortilla- Whole grains have been linked to decreased heart disease and decreased diabetes. Plus those who eat whole grains tend to weigh less.
Spinach- Spinach decreases the risk for heart disease, decreases the risk of cancer, and helps protect the brain from typical signs of aging.
Tomatoes- Tomatoes protect the skin from UV radiation, decrease the risk of cancer, and improve bone mass.
Cucumbers- The vitamin A in cucumbers is important for good vision, bone growth, white blood cell formation, and prevents cancer.
So, the next time you are looking for a quick meal, avoid the McDonald's drive-thru and make this healthy option for your family instead. :)
Ingredients:
-whole grain tortillas
-fresh spinach
-fresh diced tomatoes
-sliced cucumbers
-Feta cheese- I like feta because a little goes a long way. Which means lots of flavor with fewer calories.
-1/2 of a Tyson chicken breast - I prefer Tyson fully cooked chicken breast because they are minimally processed and have no artificial ingredients. As a bonus they taste wonderful and since they are fully cooked it takes just 2 minutes in the microwave to warm them up.
This recipe is pretty self-explanatory. All you have to do is microwave your chicken and cut up your veggies. Then assemble your wrap and voila! A healthy dinner for about 250 calories in a matter of minutes. To make the process even faster I cut up my vegetables in the beginning of the week so I can just grab them and go.
Don't feel restricted by my choice of ingredients. Feel free to customize your wrap with your own favorite vegetables. You can also change up the cheese or add a little salad dressing. If you like things a bit spicy, try some Tobasco sauce. For those who want a vegetarian option, leave out the chicken. :)
Health Benefits:
Whole grain tortilla- Whole grains have been linked to decreased heart disease and decreased diabetes. Plus those who eat whole grains tend to weigh less.
Spinach- Spinach decreases the risk for heart disease, decreases the risk of cancer, and helps protect the brain from typical signs of aging.
Tomatoes- Tomatoes protect the skin from UV radiation, decrease the risk of cancer, and improve bone mass.
Cucumbers- The vitamin A in cucumbers is important for good vision, bone growth, white blood cell formation, and prevents cancer.
So, the next time you are looking for a quick meal, avoid the McDonald's drive-thru and make this healthy option for your family instead. :)
Thursday, December 29, 2011
It's New Years Resolution Time!
New Years Eve is just around the corner and with it usually comes a new year's resolution. One of the most common (if not the most common) is the resolution to lose weight and get healthy (this was my resolution NYE 2010). If this is on your list for 2012 here are a few things to keep in mind.
1. It is not necessary to change everything at once. Make a list of everything you want to change in your quest to lose weight/become healthy. Keep it handy and add to it as needed. To get started, pick one thing. Work on that until you have it under control. Then move on to the next thing. As you make these changes you will gain momentum and these changes will get easier and easier.
2. Give yourself plenty of time to meet your goal. Studies have shown that when people lose weight slowly they tend to keep it off. Aim for a loss of 1 to 2 pounds per week. It is not uncommon for people to take 1 to 2 years to meet their goals.
3. Find a friend who is looking to make a change as well. It is always helpful to have a partner (or a small group) to keep you on track.
4. Accept that you will fall of the wagon at some point. No one is perfect. You WILL have a setback or two. That doesn't mean that you should give up. Every meal, every workout, every snack, every day is an opportunity. If you have a not-so-great lunch then dinner is your next opportunity to make a step in the right direction. If you have a completely bad day than they next day is your opportunity to get back on track. Being healthy is not about being perfect, it is about constantly re-dedicating yourself to your goal and staying focused on what you are trying to achieve.
5. Any change is difficult at first. Especially one that requires your constant dedication day after day. Accept that this will be difficult in the beginning and know that it will get easier with time. I promise that if you stick with it long enough your healthy choices will become habits and your new lifestyle will feel as comfortable as your old one did.
6. Educate yourself. So often we think we are making good choices just to find out that we ate a 1,200 calorie salad. Read labels, learn which foods are more nutrient dense, and educate yourself on the healthiest ways to prepare food.
7. Believe in yourself. If this is a resolution you have made (and failed at) previously you may be tempted to go into this with a "we will see" attitude, meaning "yeah, I have tried this in the past and I usually fail so we will see if I can do it this time". If you are feeling like this, then you have already failed. Do not accept that negative attitude. Claim your victory. Believe that this time is different and tell people about what you want to achieve. If you go into this with the same attitude and with the same game plan as you have in the past why would you expect a different outcome? There is nothing that cannot be achieved through knowledge, hard work, and self discipline. Make this year different!
1. It is not necessary to change everything at once. Make a list of everything you want to change in your quest to lose weight/become healthy. Keep it handy and add to it as needed. To get started, pick one thing. Work on that until you have it under control. Then move on to the next thing. As you make these changes you will gain momentum and these changes will get easier and easier.2. Give yourself plenty of time to meet your goal. Studies have shown that when people lose weight slowly they tend to keep it off. Aim for a loss of 1 to 2 pounds per week. It is not uncommon for people to take 1 to 2 years to meet their goals.
3. Find a friend who is looking to make a change as well. It is always helpful to have a partner (or a small group) to keep you on track.
4. Accept that you will fall of the wagon at some point. No one is perfect. You WILL have a setback or two. That doesn't mean that you should give up. Every meal, every workout, every snack, every day is an opportunity. If you have a not-so-great lunch then dinner is your next opportunity to make a step in the right direction. If you have a completely bad day than they next day is your opportunity to get back on track. Being healthy is not about being perfect, it is about constantly re-dedicating yourself to your goal and staying focused on what you are trying to achieve.
5. Any change is difficult at first. Especially one that requires your constant dedication day after day. Accept that this will be difficult in the beginning and know that it will get easier with time. I promise that if you stick with it long enough your healthy choices will become habits and your new lifestyle will feel as comfortable as your old one did.
6. Educate yourself. So often we think we are making good choices just to find out that we ate a 1,200 calorie salad. Read labels, learn which foods are more nutrient dense, and educate yourself on the healthiest ways to prepare food.
7. Believe in yourself. If this is a resolution you have made (and failed at) previously you may be tempted to go into this with a "we will see" attitude, meaning "yeah, I have tried this in the past and I usually fail so we will see if I can do it this time". If you are feeling like this, then you have already failed. Do not accept that negative attitude. Claim your victory. Believe that this time is different and tell people about what you want to achieve. If you go into this with the same attitude and with the same game plan as you have in the past why would you expect a different outcome? There is nothing that cannot be achieved through knowledge, hard work, and self discipline. Make this year different!
Tuesday, December 13, 2011
A Good Reason To Wine
So now that you have decided to make healthier choices, what do you do about alcohol? Is there any healthy alcohol option? Does alcohol have a place in a healthy lifestyle? The answer is yes-in moderation.
If you are looking to switch your choice of potent potable to a healthier option, try red wine. The health benefits of red wine have been reported for nearly 2 centuries. The main ingredient responsible for all the hype is called Resveratrol and it is derived from the grapes from which the wine is made. It is present in white wine as well, but to a lesser degree. This is because it comes from the skin of the grape and in white wine the skin is removed prior to fermentation. So to get the most bang for your buck stick to the reds.
Resveratrol has been shown in studies to prevent cancer, protect the heart and brain from damage, reduce inflammation, reverse diabetes and obesity, increase good cholesterol, and prevent neurodegenerative diseases such as Parkinson's, Alzheimer's, and other dementias. New research is even suggesting that it may blunt the effects of aging and extend lifespan!
Now for the fine print: you can only get these health benefits with MODERATE intake of red wine. Which means 2 glasses (of about 5 oz each) for men and 1 glass for women per day. Intake of more than this will actually have the opposite effect and result in multi organ damage.
So after a long day at work come home, put your feet up, and enjoy a nice glass of Merlot. Your body deserves it!
The above info can be found on mayoclinic.com, MSNBC, and Science Daily.
Resveratrol has been shown in studies to prevent cancer, protect the heart and brain from damage, reduce inflammation, reverse diabetes and obesity, increase good cholesterol, and prevent neurodegenerative diseases such as Parkinson's, Alzheimer's, and other dementias. New research is even suggesting that it may blunt the effects of aging and extend lifespan!
Now for the fine print: you can only get these health benefits with MODERATE intake of red wine. Which means 2 glasses (of about 5 oz each) for men and 1 glass for women per day. Intake of more than this will actually have the opposite effect and result in multi organ damage.
So after a long day at work come home, put your feet up, and enjoy a nice glass of Merlot. Your body deserves it!
The above info can be found on mayoclinic.com, MSNBC, and Science Daily.
Tuesday, December 6, 2011
Healthy (and Yummy) Stuffed Peppers
I found this recipe on The Biggest Loser website. For those of you who watch the show, these are the peppers that Hanna made. They are super tasty and you know they are easy to prepare if I was able to successfully make them! :) The best part is, aside from a great dish of veggies and lean protein, is that they are only 140 calories each!
Ingredients
Olive oil spray
1/2 cup minced onion
1 teaspoon minced garlic
1.25 pounds of extra-lean ground turkey
Salt to taste
1 teaspoon garlic powder
1/4 cup low-sodium tomato sauce
1 cup fat-free low-sodium chicken broth, divided
1 tablespoon chopped fresh cilantro or parsley
3 large sweet red bell peppers, washed
1/4 cup reduced-fat shredded cheddar cheese
Instructions
Pre-heat oven to 400 degrees. Lightly coat a large nonstick skillet with olive oil cooking spray; heat over medium heat. Add onion and garlic to the pan. Saute about 2 minutes, or until softened. Add extra-lean ground turkey to the pan. Season to taste with salt, then add garlic powder and ground cumin. Break meat apart and cook over medium heat for 10 - 12 minutes or until lightly browned, no longer pink, juices are clear and meat reaches an internal temperature of 165° F. Add 1/4 cup of tomato sauce and 1/2 cup chicken broth to the pan. Reduce heat and simmer over low heat for about 5 minutes. Add chopped fresh cilantro or parsley to the turkey mixture. There will be about 2 cups of turkey mixture.
Cut bell peppers in half lengthwise and remove seeds and stem. Put in baking dish and spoon about 1/3 cup of the turkey mixture into each pepper half. Place all stuffed peppers on a baking dish and pour the rest of the chicken broth in the bottom of the pan. Cover with foil and bake for 35 minutes. When done, sprinkle with cheese before serving.
Nutritional information (per serving)
Calories 140
Fat calories 20
Total fat 2.5 grams
Saturated fat .5 grams
Cholesterol 35 milligrams
Sodium 150 milligrams
Total carbohydrates 10 grams
Fiber 2 grams
Sugars 5 grams
Health Benefits: Peppers are full of Carotene which protects against certain cancers, heart disease, cataracts, and macular degeneration. Peppers also have Vitamin A which helps with night vision, and Vitamin C which boosts immunity, protects against heart disease, and helps heal wounds.
Olive oil spray
1/2 cup minced onion
1 teaspoon minced garlic
1.25 pounds of extra-lean ground turkey
Salt to taste
1 teaspoon garlic powder
1/4 cup low-sodium tomato sauce
1 cup fat-free low-sodium chicken broth, divided
1 tablespoon chopped fresh cilantro or parsley
3 large sweet red bell peppers, washed
1/4 cup reduced-fat shredded cheddar cheese
Instructions
Pre-heat oven to 400 degrees. Lightly coat a large nonstick skillet with olive oil cooking spray; heat over medium heat. Add onion and garlic to the pan. Saute about 2 minutes, or until softened. Add extra-lean ground turkey to the pan. Season to taste with salt, then add garlic powder and ground cumin. Break meat apart and cook over medium heat for 10 - 12 minutes or until lightly browned, no longer pink, juices are clear and meat reaches an internal temperature of 165° F. Add 1/4 cup of tomato sauce and 1/2 cup chicken broth to the pan. Reduce heat and simmer over low heat for about 5 minutes. Add chopped fresh cilantro or parsley to the turkey mixture. There will be about 2 cups of turkey mixture.
Cut bell peppers in half lengthwise and remove seeds and stem. Put in baking dish and spoon about 1/3 cup of the turkey mixture into each pepper half. Place all stuffed peppers on a baking dish and pour the rest of the chicken broth in the bottom of the pan. Cover with foil and bake for 35 minutes. When done, sprinkle with cheese before serving.
Nutritional information (per serving)
Calories 140
Fat calories 20
Total fat 2.5 grams
Saturated fat .5 grams
Cholesterol 35 milligrams
Sodium 150 milligrams
Total carbohydrates 10 grams
Fiber 2 grams
Sugars 5 grams
Health Benefits: Peppers are full of Carotene which protects against certain cancers, heart disease, cataracts, and macular degeneration. Peppers also have Vitamin A which helps with night vision, and Vitamin C which boosts immunity, protects against heart disease, and helps heal wounds.
Thursday, December 1, 2011
The Amazing Flaxseed!
The unique combination of these three elements has the following effect on your health:
-decreases your risk for heart disease
-decreases your risk for cancer, especially prostate, breast, and colon cancers
-decreases your risk of stroke
-boosts fat burning as well as prevents the development of dangerous belly fat which wraps around the internal organs
- decreases your risk of diabetes by 30%
-lowers blood pressure
-decreases plaque build up in artery walls (atherosclerosis) by 75%
-decreases cholesterol
-relieves constipation
-decreases depression
-regulates heart rhythm
-decreases inflammation in the body
-it may even decrease the intensity and frequency of menopausal hot flashes!
It just takes 2 to 3 tablespoons of flaxseed a day to get all of these wonderful benefits (if you can't squeeze in 2 to 3 tablespoons, eat what you can-it will still do your body good). So, how do you eat flaxseed?? Well, you can put it in just about anything. You can stir it into yogurt (my fav!), cereals, soup, oatmeal, smoothies, chili, stew, meatloaf, etc. You can also substitute 1/4 to 1/2 cup of flour with flaxseed in breads, muffins, rolls, bagels, pancakes, and waffles. The possibilities are endless!
The fine print:
It is best to eat ground flaxseed as the whole version will pass right through your digestive system intact, which means that your body will not get the benefits.
It is also important to store the flaxseed in the freezer in the opaque package that it came in to prevent oxidation and preserve nutritional potency.
The only warning I came across in my research is that pregnant and breastfeeding mothers should consult their doctor prior to adding flaxseed to their diet.
All information provided here can be found on WebMD and Dr.Oz's Realage.com
Friday, November 25, 2011
Run Like A Mother
1. This lighthearted and easy to read book is great for the mom who seldom gets to sit down and read for more than 10 minutes at a time. :) It's appropriately numbered 26 chapters are overall related by the underlying theme of running but unrelated enough to be read with several days, weeks, or even months between them without feeling lost. Lets face it, between mothering and running it may very well take a year to read a whole book. ;)
2. This book is great for a laugh. Not only does this book point out the humor of life through the eyes of a runner but it is also good for some laughs about motherhood as well.
3. Weaved throughout this book you will also find some great tips on shoes, clothes, nutrition, workouts, increasing your speed, and of course running while pregnant and postpartum. These 2 experienced runners freely share what they have learned over the years for the benefit of all. I don't know about you but I would rather learn from someone else's mistakes/trials than make them myself.
4. As a woman who LOVES to run and LOVES to be a mother, what is there not to like about a book that combines the two? There were so many times that I actually laughed out loud reading the anecdotes of these ladies who I swear were writing about my life!
5. If you have a love of running that no one around you seems to understand then you HAVE to read this book. If for no other reason than to know that: A. You are not alone and B. you are not crazy!
6. To top it all off these two swift-footed women also "run" a blog called Another Mother Runner which is chock-full of mother running awesomeness. The blog even has contests and an online store.
Visit it here at: http://anothermotherrunner.com/.
My overall impression: this book is a must read for any running mother!
Sunday, November 20, 2011
Surviving The Holidays Without Sacrificing Your Health
1. Supercharge your workout- Do an additional 15 or 20 minutes of exercise to burn a few extra calories in preparation for the extra calories you may consume.
2. Offer to bring a dish- and then make it a healthy one. This way you know that at least one dish will be heathy. If all other dishes are covered in cheese and swimming in grease you can make the majority of your meal your healthy dish.
3. Never go to a party hungry. If you are hungry there is no way you will be able to resist the appetizers. Avoiding appetizers is a great way to avoid extra calories. Make sure you eat a healthy snack of protein and fiber prior to leaving the house.
4. Avoid alcohol. Alcohol is full of empty calories. If possible avoid it completely. If alcohol is a must for you, try to stick to red wine. It has about 100 calories for 5 ounces which isn't great but it beats the calories in mixed drinks. An added bonus: you will get heart health benefits from the antioxidants in the red wine.
5. Think of this meal as any other meal. Just because it is Thanksgiving does not mean that your body needs twice the serving size that you normally consume at dinner. Keep your turkey to one serving or about the size of the palm of your hand (without the fingers). Do not overload your plate by piling food on top of food. Do not go back for seconds. Do not take 2 or 3 rolls. As you make your plate remind yourself what your "normal" plate of food looks like and stick to that.
6. If you absolutely have to have some of your Aunt Cathy's mashed potatoes and your Uncle Ed's stuffing-go ahead. But limit yourself to just a little bit. By keeping these portion sizes small you can get a taste of your holiday favorites without having to loosen your belt after the meal is over. :)
7. When dessert time comes pick the pumpkin pie. It usually has the least amount of calories and is high in vitamin A. You can skip the whip cream topping to trim a few more calories as well.
Happy Thanksgiving everyone!!
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