Today was my day off from work, but when you live a crazy full life like most of us do, days off aren't even close to relaxing or free. I spent the day running errands, doing more homework, packing up more boxes and cleaning. I can almost say it was harder to fit in a workout on my day off than it is when I'm working a double shift. lol
But I did manage to fit in a nice 105 minutes of cardio and 10 minutes of stretching today, and I did it on my own time.
What does that mean, "my own time"? Well, the thing about exercise is that it isn't an ALL OR NOTHING game. Doing 100 minutes of cardio works just as well when you get all 100 minutes in one run on a treadmill or if you do it in ten minute spurts. 100 minutes, is 100 minutes of cardio all the same.
Today I managed to squeeze in my usual hour on the elliptical at the gym, and I even sprung for an extra 15 minutes after the hour was up so I could watch the rest of the ANTM episode on my screen, lol.
Later on when I was at home, I wanted to get my stretching and a bit more cardio in while I watched my HGTV shows, but at the same time I was working on my homework for the week. So what I did was I split my time between the two by doing 10 minutes on my elliptical or stretching then 30 minutes on the homework. Lather/rinse/repeat.
Just because you don't have 2 hours to spend at the gym, doesn't mean you can't get in two hours worth of exercise in a day. It all adds up. Here's some ideas on how to get your cardio in little spurts all day:
1. Take the stairs a few times a day. Going up to your office and back down again a few times each can add up to 5 minutes of stair climbing, which can burn up to 60 calories in just those 5 minutes.
2. Go for a short run. Whether its on your own treadmill at home or just around the block once or twice, going for a run for 10-15 minutes can burn up to 200 calories. Fit a few of these short runs in each day and you can get your entire cardio regimen in without breaking your routine!
3. Stretch through your TV time. While unwinding after a hard day at work, nothing feels better than to relax with your favorite snacks and your favorite TV shows. At least that's how I feel about it. But you can use this relaxy time to give your muscles a cool down as well by stretching them out while you watch the tube. Stretching can be as effective as light weightlifting when it comes to muscle building, since both cause the muscles to tear and rebuild themselves. The difference is that stretching is a no-impact way of achieving small toning results rather than more precise, larger scale muscle building.
So even if your day is crazy hectic, you can probably fit in just a little bit of exercise at random points throughout the day. The recommended average amount of cardio is 30 minutes a day, which you can do easily with a few quick spurts of energy usage, either at home, in the gym or around the office. And it all adds up to a healthy, fit you.
Monday, October 25, 2010
Wednesday, October 20, 2010
Rabbit food?
Okay let me just state this right off the bat:
Vegetarians eat more than lettuce.
It's true; I promise. And now that we got that out in the open, we can talk a bit more.
I am a vegetarian. Not a die hard vegan or even a 101% vegetarian, but for the most part, I keep a veg-only diet. I don't do it for the animals, although I am pleased that I am not contributing to any animal suffering through my own choices. I don't do it for environmental reasons, although it's nice to know I am lessening my carbon footprint by not eating factory farm produced meats and dairy. I am a vegetarian simply because I am happier and feel healthier when I eat this way. That's all there is to it.
I read a LOT of fitness magazines an articles, especially when I'm at the gym, and what I've noticed is this trend: there are A LOT of fitness articles and experts that are pro-vegetarian. There is plenty of research that suggests that those who follow a vegetarian diet are not only slimmer and have clearer skin, but have lower chances of dangers like heart disease, diabetes, high cholesterol and other scary health issues that are as common as the common cold. While these aren't my particular reasons for being Veg, I will say that it helps me feel incredibly good about my choice to forgo the flesh in my meals.
Now there are good ways and bad ways of being vegetarian. One of the biggest risks one can take in choosing this kind of diet is that they may find themselves severely lacking in necessary nutrition.
The thing about being vegetarian is that you have to like vegetables in order to make this work. As silly as it seems that a vegetarian would hate vegetables, you may be surprised to find how often this happens. Many vegetarians choose this diet but then eat nothing but pastas, rice, potatoes, breads and vegan sweets and baked goods, claiming a healthy diet with the Veg label. This is a great way for vegetarians to pack on pounds in no time and leave their bodies without essential nutrients like B12, Protein, and Calcium.
The other stigma is that vegetarians eat ONLY vegetables and so called, "rabbit food" but this is hardly the case, even with such a healthy eater as myself. Sure you'll find me eating lots of salad and munching on carrots all day (I LOVE carrots!) but that doesn't mean that's all I eat.
Here are a few things I eat to get all the nutrients I can into my plant-based diet:
Protein: Nuts, Beans and tofu. And "fake meats," man some of these are so good, they really taste like the real thing without all the fat and cholesterol!
Calcium: Regular (organic if I can) ice creams and puddings. Soy/almond milk, fortified cereal and soy-based cheeses and dairy products like yogurt and ice cream.
B12: Luna Bars, Soy/almond milk, and fortified cereals.
Vitamin A: CARROTS and sweet potatoes.
Fat (yes this is a must in your diet!): cheeses (regular and soy based), and nuts. (Another good source is oils and butters, but I despise the taste of these things so I avoid. That's just my little preference).
I'll write a lot more about this diet as my blog progresses. Not to persuade anyone to go veg, but mostly because I like to share my ideas and thoughts on things I believe in. And I believe in the possibility of healthy vegetarian diets. It isn't proven to be the healthiest diet one can have, and it isn't my end-all-save-all-you-must-do-this diet either. Its just my choice. And that's allowed, right? :)
Vegetarians eat more than lettuce.
It's true; I promise. And now that we got that out in the open, we can talk a bit more.
I am a vegetarian. Not a die hard vegan or even a 101% vegetarian, but for the most part, I keep a veg-only diet. I don't do it for the animals, although I am pleased that I am not contributing to any animal suffering through my own choices. I don't do it for environmental reasons, although it's nice to know I am lessening my carbon footprint by not eating factory farm produced meats and dairy. I am a vegetarian simply because I am happier and feel healthier when I eat this way. That's all there is to it.
I read a LOT of fitness magazines an articles, especially when I'm at the gym, and what I've noticed is this trend: there are A LOT of fitness articles and experts that are pro-vegetarian. There is plenty of research that suggests that those who follow a vegetarian diet are not only slimmer and have clearer skin, but have lower chances of dangers like heart disease, diabetes, high cholesterol and other scary health issues that are as common as the common cold. While these aren't my particular reasons for being Veg, I will say that it helps me feel incredibly good about my choice to forgo the flesh in my meals.
Now there are good ways and bad ways of being vegetarian. One of the biggest risks one can take in choosing this kind of diet is that they may find themselves severely lacking in necessary nutrition.
The thing about being vegetarian is that you have to like vegetables in order to make this work. As silly as it seems that a vegetarian would hate vegetables, you may be surprised to find how often this happens. Many vegetarians choose this diet but then eat nothing but pastas, rice, potatoes, breads and vegan sweets and baked goods, claiming a healthy diet with the Veg label. This is a great way for vegetarians to pack on pounds in no time and leave their bodies without essential nutrients like B12, Protein, and Calcium.
The other stigma is that vegetarians eat ONLY vegetables and so called, "rabbit food" but this is hardly the case, even with such a healthy eater as myself. Sure you'll find me eating lots of salad and munching on carrots all day (I LOVE carrots!) but that doesn't mean that's all I eat.
Here are a few things I eat to get all the nutrients I can into my plant-based diet:
Protein: Nuts, Beans and tofu. And "fake meats," man some of these are so good, they really taste like the real thing without all the fat and cholesterol!
Calcium: Regular (organic if I can) ice creams and puddings. Soy/almond milk, fortified cereal and soy-based cheeses and dairy products like yogurt and ice cream.
B12: Luna Bars, Soy/almond milk, and fortified cereals.
Vitamin A: CARROTS and sweet potatoes.
Fat (yes this is a must in your diet!): cheeses (regular and soy based), and nuts. (Another good source is oils and butters, but I despise the taste of these things so I avoid. That's just my little preference).
I'll write a lot more about this diet as my blog progresses. Not to persuade anyone to go veg, but mostly because I like to share my ideas and thoughts on things I believe in. And I believe in the possibility of healthy vegetarian diets. It isn't proven to be the healthiest diet one can have, and it isn't my end-all-save-all-you-must-do-this diet either. Its just my choice. And that's allowed, right? :)
Monday, October 18, 2010
Duality
So I'm on the elliptical this morning, reading a magazine. SHAPE magazine to be precise. There was an article that I feel like I've read 1000 times but it still reads true to me, and inspires me to make small changes and be healthier in my daily life. It says the following staples of a healthy lifestyle:
-Don't deprive yourself but practice moderation
-Don't over indulge at night
-Strength train, especially as you hit your 30's
All of this is stuff I believe in and stuff I, myself, need to work on. The thing is, while I agree whole-heartedly while I'm on the elliptical, working out and focused on being healthy in the moment, when I get to work or home after work, I don't always put my health where my mouth is...literally.
Lately I've been slipping and doing things I KNOW are bad for me. I've been snacking all night after work. I've been indulging in the white rolls we have at work...lots of them. Picking at them all through my shift and such. I've even been chewing gum and drinking diet soda all day during my shifts. It's awful, I know. But it's something I've made into habit...bad habit. And it needs to stop.
But I'm sure I'm not the only one who does this. Who reads an article on healthy eating and says "Oh yes! A great idea! Let's do this right away!" and then doesn't follow through on the first try. Or even the second or third. We all get into a funk with our eating and exercise habits.
So here's what I'm going to do. I'm GOING TO fix this. I'll use myself as an example to all of you and put 150% effort toward following through with how I think and feel when I'm at the gym. Here are the things I need to work on and change for myself:
-Strength training 3x a week for at least 20 minutes.
-Stretching EVERY DAY
-Stop snacking at night, especially on sweets
-Leave the bread for the customers at work
-STOP DRINKING DIET SODA!
...seriously, Jenne, Aspartame is poison. STOP drinking and chewing poison all day!
I'm starting right now. Immediately. I will get up from this desk when this post is done and do 20 minutes of strength training with my pilates set, and then I will stretch through the entire DancEffects tried and true stretch routine. Then I will go downstairs and eat a well balanced meal and leave a little room for a small cone of frozen yogurt when Dave gets home. No snacking. No bites of food from other people. And no. diet. coke.
For myself and for all of you, I will make these small changes. I will make myself healthier and live each day, take each bite, and stretch each muscle until I feel the healthiest I've ever felt. I'm worth it and so are you.
Hold me to it, guys. Please. :)
-Don't deprive yourself but practice moderation
-Don't over indulge at night
-Strength train, especially as you hit your 30's
All of this is stuff I believe in and stuff I, myself, need to work on. The thing is, while I agree whole-heartedly while I'm on the elliptical, working out and focused on being healthy in the moment, when I get to work or home after work, I don't always put my health where my mouth is...literally.
Lately I've been slipping and doing things I KNOW are bad for me. I've been snacking all night after work. I've been indulging in the white rolls we have at work...lots of them. Picking at them all through my shift and such. I've even been chewing gum and drinking diet soda all day during my shifts. It's awful, I know. But it's something I've made into habit...bad habit. And it needs to stop.
But I'm sure I'm not the only one who does this. Who reads an article on healthy eating and says "Oh yes! A great idea! Let's do this right away!" and then doesn't follow through on the first try. Or even the second or third. We all get into a funk with our eating and exercise habits.
So here's what I'm going to do. I'm GOING TO fix this. I'll use myself as an example to all of you and put 150% effort toward following through with how I think and feel when I'm at the gym. Here are the things I need to work on and change for myself:
-Strength training 3x a week for at least 20 minutes.
-Stretching EVERY DAY
-Stop snacking at night, especially on sweets
-Leave the bread for the customers at work
-STOP DRINKING DIET SODA!
...seriously, Jenne, Aspartame is poison. STOP drinking and chewing poison all day!
I'm starting right now. Immediately. I will get up from this desk when this post is done and do 20 minutes of strength training with my pilates set, and then I will stretch through the entire DancEffects tried and true stretch routine. Then I will go downstairs and eat a well balanced meal and leave a little room for a small cone of frozen yogurt when Dave gets home. No snacking. No bites of food from other people. And no. diet. coke.
For myself and for all of you, I will make these small changes. I will make myself healthier and live each day, take each bite, and stretch each muscle until I feel the healthiest I've ever felt. I'm worth it and so are you.
Hold me to it, guys. Please. :)
Saturday, October 16, 2010
Busy times call for small measures
I'm sorry it's been so long since I've posted. I recently discovered that playing catch up isn't nearly as fun as playing catch. You know what IS as fun as playing catch, though? PLAYING CATCH. Something I should do more often: play sports and/or games.
So I've come across a few ideas for how to burn 200 calories without even thinking about it, and most of it involves playing games or doing things you would have done anyway. On a busy day (like today: workout in the morning, double shift at work, and then homework when I get home), its nice to know that I can fit in these little calorie burners as I get through the long hard hours.
1. Take the stairs - It only takes 15 minutes of your time and all you need is one flight of stairs (which I'm sure we all have someplace at work). Sprint up and down the stairs 5 times. Then walk up and down the stairs 10 times. Repeat again or twice more. You'll work up a sweat in no time and be back to your desk 200 calories lighter. Pretty sweet deal!
2. Rake it in - It's fall, and if you live in a place that actually has seasons (Florida lacks this aesthetic...) its time to rake the leaves on your lawn. The bad news is that yo have to find a way to fit raking into your schedule for the season, like usual. The good news is that raking leaves for 30 minutes burns a nice 200 calories or more. Way to multitask!
3. Swing time! - Sneak off to a playground and find the swing set, you know, one of those apparatuses that cause instant nostalgia and a craving for juice boxes. Check out these fun times that burn fat:
**Swinging on a swing set burns up to 100 calories every 20 minutes
**Cartwheels and somersaults in the grass can burn up to 50 calories in 10 minutes
**Playing a game of tag with your kids, nieces, nephews or neighbors can burn more than 100 calories every 15 minutes.
4. Make out - Yes, you read this correctly. Make out with your significant other. Do it! They'll enjoy it...a lot. They'll think you're awesome for it. And you'll BOTH burn an impressive, and enjoyable, 20 calories per 15 minutes. Go to the next base and your calorie burn factor increases. Nice to know, huh? :)
**DISCLAIMER - I never advocate this stuff without saying firmly that practicing safe sex is the ONLY way to properly use sexuality as a fitness tool. Please "work out" responsibly.
So yea, these little things really help me out in a pinch or on my day off when my friends and family want to hang out instead of letting me work out in solitude like usual. Plus I need to have more fun. I think tomorrow, I might set up a game of sling tag or even Quidditch with my friends if they're up for it. If not, I think I'd love to do some cartwheeling and swinging in the park. I'm excited about this!
So I've come across a few ideas for how to burn 200 calories without even thinking about it, and most of it involves playing games or doing things you would have done anyway. On a busy day (like today: workout in the morning, double shift at work, and then homework when I get home), its nice to know that I can fit in these little calorie burners as I get through the long hard hours.
1. Take the stairs - It only takes 15 minutes of your time and all you need is one flight of stairs (which I'm sure we all have someplace at work). Sprint up and down the stairs 5 times. Then walk up and down the stairs 10 times. Repeat again or twice more. You'll work up a sweat in no time and be back to your desk 200 calories lighter. Pretty sweet deal!
2. Rake it in - It's fall, and if you live in a place that actually has seasons (Florida lacks this aesthetic...) its time to rake the leaves on your lawn. The bad news is that yo have to find a way to fit raking into your schedule for the season, like usual. The good news is that raking leaves for 30 minutes burns a nice 200 calories or more. Way to multitask!
3. Swing time! - Sneak off to a playground and find the swing set, you know, one of those apparatuses that cause instant nostalgia and a craving for juice boxes. Check out these fun times that burn fat:
**Swinging on a swing set burns up to 100 calories every 20 minutes
**Cartwheels and somersaults in the grass can burn up to 50 calories in 10 minutes
**Playing a game of tag with your kids, nieces, nephews or neighbors can burn more than 100 calories every 15 minutes.
4. Make out - Yes, you read this correctly. Make out with your significant other. Do it! They'll enjoy it...a lot. They'll think you're awesome for it. And you'll BOTH burn an impressive, and enjoyable, 20 calories per 15 minutes. Go to the next base and your calorie burn factor increases. Nice to know, huh? :)
**DISCLAIMER - I never advocate this stuff without saying firmly that practicing safe sex is the ONLY way to properly use sexuality as a fitness tool. Please "work out" responsibly.
So yea, these little things really help me out in a pinch or on my day off when my friends and family want to hang out instead of letting me work out in solitude like usual. Plus I need to have more fun. I think tomorrow, I might set up a game of sling tag or even Quidditch with my friends if they're up for it. If not, I think I'd love to do some cartwheeling and swinging in the park. I'm excited about this!
Sunday, October 10, 2010
Restaurant advice from the pickiest eater alive
So here's another thing everyone needs to FIT into their lives: FUN!!! Going out to dinner with friends is one of the most popular Friday night activities right now, and I definitely feel this trend sweeping through the nation as my guests at the restaurant I work at flood through the door and run me around. It's fun work, and while I go through my shifts, I find myself noticing some trends in ordering and eating that may be something I should share with my readers.
The only problem with going out is the pressure to eat. It sounds silly, but even if you're going out to dinner with the intent of eating and drinking your merry night away, there is still unseen pressure on what and how much you eat when you're not the one in control of the menu. At a restaurant, the menu truly controls you. No matter how extensive the menu is, you're essentially limited to what you see written on the pages. Unless you know how to work the menu, that is. :)
Here's some tips on how to dine out without filling out your jeans:
1. Make sure you can clean your plate - Restaurant portions, especially at American and Italian restaurants, are gargantuan nowadays. Many places often put between 9 and 12 ounces of pasta in their single portion dishes. That can make the dish well over 1000 calories without all the delicious cheese on top. But this doesn't mean you should be able to enjoy some shrimp and lemon butter cream pasta when you want it. The best idea for your waist AND your wallet is to split the portion. Either split the dish with a friend (most kitchens will serve the split dish in two separate, smaller bowls at the table, or ask the server to put half of it in a to go box, giving you two meals for the price of one. It's definitely a win-win that won't widen your waist!
2. Downsize - Order an appetizer, a soup/salad combo or a kids meal as your dish. You'll be surprised to find that many of the kids dishes are the same as the adult items, just with cuter names (the "cheesy noodles" at one chain restaurant are the exact same thing as the fettuccine alfredo on the adult menu, but at half the price!). Ask the server if you can order the appetizer as your meal or if they'll let you order off the kids menu for a small upcharge. This will save you tons of money when dining out, and a ton of calories saved by ordering smaller portions really adds up.
3. Special order - basically, don't be afraid to be a pain in the ass. If there's something you want but it's not on the menu the way you want it, ask your server if the cooks will accommodate a special request. I have lots of customers who want to order the "Asian Sesame Salad" at my restaurant but don't want the chicken to be all fried and greasy. I tell them they can order the salad with grilled chicken instead of fried with no problem at all. The same can be done with any salad or dish that has fried chicken if the kitchen also makes dishes with grilled chicken. Its an easy substitution and, quite frankly, it saves the restaurant money on oil and breading when they don't have to fry. I'll allow my customers to special order anything to fit their diets and tastes. Want a burger with no bun and extra veggies on top? No problem. Want a pasta dish with sauce on the side? Sure! Want me to see if you can order the blue cheese burger with a portobello mushroom instead of a beef patty? I do that once a week! lol. Don't be afraid to ask for your food to be made the way you want it.
4. Water breaks - Make sure you drink lots of water before, during and after your meal. Sodas and teas, while they taste good, actually make your appetite stronger, making you eat more than you would if you had abstained from the syrupy drinks. (This is ESPECIALLY true for diet sodas. So much for "diet" lol). Drinking water will fill you up and hydrate you, keeping you talking, laughing and enjoying your night on the town with your friends. And with most restaurants charging over $2 for a soda, your wallet will thank you for making the healthy choice to stick with water.
It's your wallet and your body. Do yourself a favor next time you go out and cater to both of them by ordering what you want, what's good for you, and only eat as much as you can without overstuffing yourself. It's perfectly okay to eat out when you're dieting or trying to be healthy. You just have to make the menu work for YOU, not the other way around!.
The only problem with going out is the pressure to eat. It sounds silly, but even if you're going out to dinner with the intent of eating and drinking your merry night away, there is still unseen pressure on what and how much you eat when you're not the one in control of the menu. At a restaurant, the menu truly controls you. No matter how extensive the menu is, you're essentially limited to what you see written on the pages. Unless you know how to work the menu, that is. :)
Here's some tips on how to dine out without filling out your jeans:
1. Make sure you can clean your plate - Restaurant portions, especially at American and Italian restaurants, are gargantuan nowadays. Many places often put between 9 and 12 ounces of pasta in their single portion dishes. That can make the dish well over 1000 calories without all the delicious cheese on top. But this doesn't mean you should be able to enjoy some shrimp and lemon butter cream pasta when you want it. The best idea for your waist AND your wallet is to split the portion. Either split the dish with a friend (most kitchens will serve the split dish in two separate, smaller bowls at the table, or ask the server to put half of it in a to go box, giving you two meals for the price of one. It's definitely a win-win that won't widen your waist!
2. Downsize - Order an appetizer, a soup/salad combo or a kids meal as your dish. You'll be surprised to find that many of the kids dishes are the same as the adult items, just with cuter names (the "cheesy noodles" at one chain restaurant are the exact same thing as the fettuccine alfredo on the adult menu, but at half the price!). Ask the server if you can order the appetizer as your meal or if they'll let you order off the kids menu for a small upcharge. This will save you tons of money when dining out, and a ton of calories saved by ordering smaller portions really adds up.
3. Special order - basically, don't be afraid to be a pain in the ass. If there's something you want but it's not on the menu the way you want it, ask your server if the cooks will accommodate a special request. I have lots of customers who want to order the "Asian Sesame Salad" at my restaurant but don't want the chicken to be all fried and greasy. I tell them they can order the salad with grilled chicken instead of fried with no problem at all. The same can be done with any salad or dish that has fried chicken if the kitchen also makes dishes with grilled chicken. Its an easy substitution and, quite frankly, it saves the restaurant money on oil and breading when they don't have to fry. I'll allow my customers to special order anything to fit their diets and tastes. Want a burger with no bun and extra veggies on top? No problem. Want a pasta dish with sauce on the side? Sure! Want me to see if you can order the blue cheese burger with a portobello mushroom instead of a beef patty? I do that once a week! lol. Don't be afraid to ask for your food to be made the way you want it.
4. Water breaks - Make sure you drink lots of water before, during and after your meal. Sodas and teas, while they taste good, actually make your appetite stronger, making you eat more than you would if you had abstained from the syrupy drinks. (This is ESPECIALLY true for diet sodas. So much for "diet" lol). Drinking water will fill you up and hydrate you, keeping you talking, laughing and enjoying your night on the town with your friends. And with most restaurants charging over $2 for a soda, your wallet will thank you for making the healthy choice to stick with water.
It's your wallet and your body. Do yourself a favor next time you go out and cater to both of them by ordering what you want, what's good for you, and only eat as much as you can without overstuffing yourself. It's perfectly okay to eat out when you're dieting or trying to be healthy. You just have to make the menu work for YOU, not the other way around!.
Friday, October 8, 2010
Indulging a little (on the spot recipe)
So I have a confession: I am currently OBSESSED with hot chocolate. I can't help myself. On the cruise, I must have had at least 2 cups a day. It was so good. Coming home, I found the cravings still torturing me. My only thought was, "okay, now that I'm off the cruise and getting back on my healthy track, how can I indulge on creamy, delicious hot chocolate without undoing all my gym work and healthy eating?"
Well I think I found a way to have my chocolate and "draaaaaaank" it too. :) (http://www.youtube.com/watch?v=rTK0kFXJjd0 -- for the reference lol)
I went out and bought "diet" hot cocoa, which we can all agree tastes as unsatisfying as it sounds. Each packet, though, is only 20 calories and contains no aspartame (I bought Nestle Fat Free Hot Cocoa, so if you're looking at other brands, check the ingredients list to make sure there's no aspartame listed). It does have sucralose, which isn't the best thing for you, but its not nearly as bad as aspartame and it doesn't give me migraines so for now, I'm deeming it okay in moderation.
So, this diet cocoa is great for being 20 calories, but the taste factor is pretty poor. By itself one cup of this stuff tastes a little like someone dropped a little chocolate syrup into hot water. yum...
So I fixed it up a little with stuff I already had in my fridge and managed to keep the drink under 50 calories. I call this success! Here's what I did:
1 packet of Fat Free Cocoa
3/4 cup of hot water
1/4 cup of vanilla flavored soy or almond milk (Although I'm sure chocolate flavor would be even better, the vanilla gave it a really nice sweet creamyness)
2 packets Stevia
Once I added all the liquid and stirred it all up, it still was not sweet enough for me, so I added in two packets of my favorite 0-calorie sweetener: Stevia. The result: BRILLIANCE!
It tastes like a full bodied, full flavor cup of hot cocoa and its under 50 calories a cup! I'm in heaven. Now if I can find a way to stop myself from having 5 cups a day I'll be set! lol
Low calorie treats are great, but they stop being low calorie and start hurting your health when you overindulge on them. Remember, think of these things as a treat and have just one or two a day to give yourself one of those "mmmmm" moments and you won't undo your efforts at all. Diets and eating habits can be hard to maintain in the face of cravings, but its important to FIT these treats in. The best way I've found to do this is to find or make healthier versions of my favorite junk foods like this one.
Want more ideas or recipes? Have a recipe to share? COMMENT!!! :)
Well I think I found a way to have my chocolate and "draaaaaaank" it too. :) (http://www.youtube.com/watch?v=rTK0kFXJjd0 -- for the reference lol)
I went out and bought "diet" hot cocoa, which we can all agree tastes as unsatisfying as it sounds. Each packet, though, is only 20 calories and contains no aspartame (I bought Nestle Fat Free Hot Cocoa, so if you're looking at other brands, check the ingredients list to make sure there's no aspartame listed). It does have sucralose, which isn't the best thing for you, but its not nearly as bad as aspartame and it doesn't give me migraines so for now, I'm deeming it okay in moderation.
So, this diet cocoa is great for being 20 calories, but the taste factor is pretty poor. By itself one cup of this stuff tastes a little like someone dropped a little chocolate syrup into hot water. yum...
So I fixed it up a little with stuff I already had in my fridge and managed to keep the drink under 50 calories. I call this success! Here's what I did:
1 packet of Fat Free Cocoa
3/4 cup of hot water
1/4 cup of vanilla flavored soy or almond milk (Although I'm sure chocolate flavor would be even better, the vanilla gave it a really nice sweet creamyness)
2 packets Stevia
Once I added all the liquid and stirred it all up, it still was not sweet enough for me, so I added in two packets of my favorite 0-calorie sweetener: Stevia. The result: BRILLIANCE!
It tastes like a full bodied, full flavor cup of hot cocoa and its under 50 calories a cup! I'm in heaven. Now if I can find a way to stop myself from having 5 cups a day I'll be set! lol
Low calorie treats are great, but they stop being low calorie and start hurting your health when you overindulge on them. Remember, think of these things as a treat and have just one or two a day to give yourself one of those "mmmmm" moments and you won't undo your efforts at all. Diets and eating habits can be hard to maintain in the face of cravings, but its important to FIT these treats in. The best way I've found to do this is to find or make healthier versions of my favorite junk foods like this one.
Want more ideas or recipes? Have a recipe to share? COMMENT!!! :)
Tuesday, October 5, 2010
Protection from process
One thing I learned from the trainers on the cruise that has been haunting me since I returned is the word "process," as in processed foods. These foods are everywhere and we all eat them, mainly because they are so darn convenient. From frozen dinners to Pop Tarts to hot dogs to American cheese, these are the foods that are at least three degrees of separation from their natural state (seriously, though, what IS a chili cheese dog's "natural" state???).
As someone who barely leaves myself time to sleep let alone cook, I am definitely a victim of the processed food generation. I've tried so hard to be healthy, eating lots of fruits and veggies and keeping my calories balanced, but it hardly does any good when I'm constantly putting chemicals and excessive amounts of sugars and salt in me. After learning what these chemicals, additives and preservatives do, I'm learning that there is nothing "smart" about Smart One's and nothing "healthy" about Healthy Choice.
Sure with these foods the calorie counts are low and they often boast an impressive 1-3 servings of vegetables per container. However, the high sodium levels and additional sugars required to maintain any freshness and provide enough flavor to counteract the low calorie quantity simply counteract anything healthy about it.
The main concern is that these foods damage your liver, which surprisingly I learned is the only organ in the body that can metabolize fat. Damage to your liver equals slower and less efficient breakdown of fat which leads to an increase in weight gain risk. Bad news over all. So low calorie means a lot less when you're taking in heavily processed low cal foods. Nice...
So what can we do? How can we eat good, natural foods when we live such crazy, on-the-go lifestyles? Here are some tips on things I've been trying this week that are working nicely for me in my crazy life:
1. Overcook: On Sundays or whatever your day off is during the week, cook a large, hearty meal that you can save in containers and reheat and heat throughout the week. This way you can cook healthy, fresh meals when you have time and just reheat them on the fly when you don't. This week, the vegetable pizza and brown rice dishes I've made have been great to take to work or eat in between the gym and my errands.
2. Healthy on-the-go options: There are some frozen, canned and boxed foods that are not processed and are mostly organic. Amy's Kitchen is probably my favorite of these brands, but there is also "Health is Wealth" and "Ians" foods that offer healthy "junk" food like egg rolls and tater tots and "Cascadian Farms" organic frozen fruits and vegetables and wrapped granola bars. All good options for grab and go eats that won't kill you some day or undo your fitness efforts.
Limiting processed foods is good for the body, but it may be a bit hard on the wallet, especially when you go organic. The best thing to do is to check stores like Whole Foods or local and Fair Trade markets to see what's on sale each week and shop accordingly. And anyone who knows me well knows that I can always find coupons for everything, so check your Sunday papers for coupons and sale flyers to get the most out of your new healthy food shopping!
Want recipes or more product recommendations? Facebook me or leave me a comment here and I'll be happy to post anything you want.
As someone who barely leaves myself time to sleep let alone cook, I am definitely a victim of the processed food generation. I've tried so hard to be healthy, eating lots of fruits and veggies and keeping my calories balanced, but it hardly does any good when I'm constantly putting chemicals and excessive amounts of sugars and salt in me. After learning what these chemicals, additives and preservatives do, I'm learning that there is nothing "smart" about Smart One's and nothing "healthy" about Healthy Choice.
Sure with these foods the calorie counts are low and they often boast an impressive 1-3 servings of vegetables per container. However, the high sodium levels and additional sugars required to maintain any freshness and provide enough flavor to counteract the low calorie quantity simply counteract anything healthy about it.
The main concern is that these foods damage your liver, which surprisingly I learned is the only organ in the body that can metabolize fat. Damage to your liver equals slower and less efficient breakdown of fat which leads to an increase in weight gain risk. Bad news over all. So low calorie means a lot less when you're taking in heavily processed low cal foods. Nice...
So what can we do? How can we eat good, natural foods when we live such crazy, on-the-go lifestyles? Here are some tips on things I've been trying this week that are working nicely for me in my crazy life:
1. Overcook: On Sundays or whatever your day off is during the week, cook a large, hearty meal that you can save in containers and reheat and heat throughout the week. This way you can cook healthy, fresh meals when you have time and just reheat them on the fly when you don't. This week, the vegetable pizza and brown rice dishes I've made have been great to take to work or eat in between the gym and my errands.
2. Healthy on-the-go options: There are some frozen, canned and boxed foods that are not processed and are mostly organic. Amy's Kitchen is probably my favorite of these brands, but there is also "Health is Wealth" and "Ians" foods that offer healthy "junk" food like egg rolls and tater tots and "Cascadian Farms" organic frozen fruits and vegetables and wrapped granola bars. All good options for grab and go eats that won't kill you some day or undo your fitness efforts.
Limiting processed foods is good for the body, but it may be a bit hard on the wallet, especially when you go organic. The best thing to do is to check stores like Whole Foods or local and Fair Trade markets to see what's on sale each week and shop accordingly. And anyone who knows me well knows that I can always find coupons for everything, so check your Sunday papers for coupons and sale flyers to get the most out of your new healthy food shopping!
Want recipes or more product recommendations? Facebook me or leave me a comment here and I'll be happy to post anything you want.
Sunday, October 3, 2010
FIT on vacation (Photo-Blog!)
Wow. The Gothic Cruise was nothing short of amazing. I had never been on a cruise before, let alone played a show on one in a band, so it was an entirely new experience for me. I had the most wonderful week, and did some of the most incredible things, and, of course, ate some of the most delicious food.
One of the things that was most fun about this cruise for me was the gym. Big surprise, lol, seeing as how I'm a fitness junkie. But it really was an incredible facility. And the two gorgeous fitness trainers (with English accents) didn't hurt either! I spent at least 2-3 hours per day in that gym, just taking time for myself to really enjoy my workout and be by myself. It was the epitome of a "mental health week" and my body reaped some great benefits as well.
I learned a lot from the trainers at the gym. They gave a few free seminars like "How to get a flatter stomach" and "Burn Fat Fast," things that very much interest me for myself as well as for information that I can give all of you. What I learned was not only shocking it was highly influential to the way I will live the rest of my life. Don't worry, I'll give it to you all in spurts so I don't cram it all into one post. :)
Today I'll tell you about vacations and cruises and how bad OR good they can be for your health and body. The most shocking thing I learned on this cruise, especially since it was my first cruise and had no idea what to expect, was that the average vacationer gains 1-2 pounds PER DAY on a cruise ship. HOLY $#!^ That's up to 14 pounds on a 7-day cruise. Wow!!! That's awful!
Why does this happen? Well for starters, the food is free on a cruise ship and readily available 24-hours per day. You can go up to the Lido deck any time you want and have fresh baked pizza, hot chocolate or coffee and ice cream. The buffets for lunch and dinner are expansive and all-you-can-eat. Room Service is free and available at all hours. And dinners...yes lets talk about dinners:
The menu is three pages long, filled with decadent, fine foods as a three course meal. And if you so desire, you dont have to have just three courses. You can order anything you want, as much as you want, and its all free. Many nights, I'll admit, I found myself ordering two appetizers because I couldn't choose. Yeah, its awesome for fun, awful for you.
These dishes are delicious, but highly caloric, so if you eat a three course meal of these every night and spend all day at the buffet and drink your way through the seven days, its very easy to gain weight, even much more than 14 pounds when you have an open bar card. The one saving grace to these menus is the "SPA" menu at the bottom, offering low calorie. low cholesterol dishes to guests that are health conscious. These were mostly very tasty and I tried to keep myself to this part of the menu (for appetizers and desserts anyway). The only problem is there is only one option for entree on this menu, and so if you don't like what they offer, you are stuck without a healthy option. As a vegetarian, I pretty much never had the SPA entree, and I don't even want to know how many calories were in all of the vegetarian options. (Although they were incredibly tasty and delicious!)
Chilled Strawberry Soup
Vegetarian pot pie with cinnamon yams, squash and pumpkin.
"Diet" Pumpkin Pie
I did let loose a little on the food, trying all kinds of dishes and desserts I usually don't let myself eat. And I completely pigged out on the fruit salad...every day.
I staved off the weight gain, though, by starting every day on the cruise with a work out. I know it sounds like not so much fun to some of you. I mean, this is your vacation. Why spend ANY of it in the gym? Well, when you're working out on state-of-the-art equipment, with views of the open sea or of tropical islands or the lush green coasts of Mexico, and you can spend a few hours pumping your own adrenaline in peace without being bothered by cell phones, emails and other people...WHY NOT??? I managed to enjoy myself (without going toooooo overboard on the eats) and prevent weight gain with a fantastic experience and a great view. I'd say that was win-win!
I learned many things on this trip about health, fitness and life, and for the next few days I'm going to share with you all that I learned. Today's lesson:
You'll be perfectly fine to enjoy yourself on vacation so long as you FIT your Fitness in!
One of the things that was most fun about this cruise for me was the gym. Big surprise, lol, seeing as how I'm a fitness junkie. But it really was an incredible facility. And the two gorgeous fitness trainers (with English accents) didn't hurt either! I spent at least 2-3 hours per day in that gym, just taking time for myself to really enjoy my workout and be by myself. It was the epitome of a "mental health week" and my body reaped some great benefits as well.
I learned a lot from the trainers at the gym. They gave a few free seminars like "How to get a flatter stomach" and "Burn Fat Fast," things that very much interest me for myself as well as for information that I can give all of you. What I learned was not only shocking it was highly influential to the way I will live the rest of my life. Don't worry, I'll give it to you all in spurts so I don't cram it all into one post. :)
Today I'll tell you about vacations and cruises and how bad OR good they can be for your health and body. The most shocking thing I learned on this cruise, especially since it was my first cruise and had no idea what to expect, was that the average vacationer gains 1-2 pounds PER DAY on a cruise ship. HOLY $#!^ That's up to 14 pounds on a 7-day cruise. Wow!!! That's awful!
Why does this happen? Well for starters, the food is free on a cruise ship and readily available 24-hours per day. You can go up to the Lido deck any time you want and have fresh baked pizza, hot chocolate or coffee and ice cream. The buffets for lunch and dinner are expansive and all-you-can-eat. Room Service is free and available at all hours. And dinners...yes lets talk about dinners:
The menu is three pages long, filled with decadent, fine foods as a three course meal. And if you so desire, you dont have to have just three courses. You can order anything you want, as much as you want, and its all free. Many nights, I'll admit, I found myself ordering two appetizers because I couldn't choose. Yeah, its awesome for fun, awful for you.
These dishes are delicious, but highly caloric, so if you eat a three course meal of these every night and spend all day at the buffet and drink your way through the seven days, its very easy to gain weight, even much more than 14 pounds when you have an open bar card. The one saving grace to these menus is the "SPA" menu at the bottom, offering low calorie. low cholesterol dishes to guests that are health conscious. These were mostly very tasty and I tried to keep myself to this part of the menu (for appetizers and desserts anyway). The only problem is there is only one option for entree on this menu, and so if you don't like what they offer, you are stuck without a healthy option. As a vegetarian, I pretty much never had the SPA entree, and I don't even want to know how many calories were in all of the vegetarian options. (Although they were incredibly tasty and delicious!)
Chilled Strawberry Soup
Vegetarian pot pie with cinnamon yams, squash and pumpkin.
"Diet" Pumpkin Pie
I did let loose a little on the food, trying all kinds of dishes and desserts I usually don't let myself eat. And I completely pigged out on the fruit salad...every day.
I staved off the weight gain, though, by starting every day on the cruise with a work out. I know it sounds like not so much fun to some of you. I mean, this is your vacation. Why spend ANY of it in the gym? Well, when you're working out on state-of-the-art equipment, with views of the open sea or of tropical islands or the lush green coasts of Mexico, and you can spend a few hours pumping your own adrenaline in peace without being bothered by cell phones, emails and other people...WHY NOT??? I managed to enjoy myself (without going toooooo overboard on the eats) and prevent weight gain with a fantastic experience and a great view. I'd say that was win-win!
I learned many things on this trip about health, fitness and life, and for the next few days I'm going to share with you all that I learned. Today's lesson:
You'll be perfectly fine to enjoy yourself on vacation so long as you FIT your Fitness in!
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