I think I have been fairly fortunate in this competition thus far. I have had a few moments where I have felt slightly overwhelmed, but being single and not having children and living at home with family to support me, I haven't really had to worry about time constraints with working out or with severe life changes that can cause emotional and psychological stress that can really derail your dedication to the program.
That unfortunately sort of changed this past week, but I think I have it under control. Most people know that I interviewed with a company for a job that I would honestly say is a dream job at this point in my life last week. I was really exicted to get the opportunity to even step foot in the corporation's building, much less be able to interview for a position like this. It all went so well. I came out of the interview so confident. Well I got the call I'd been waiting for this past Wednesday from my headhunter telling me I all but had the position. We were just waiting on the final paperwork to come through. I even met with her Thursday morning to finalize additional forms and such.
My current supervisor knew I interviewed and she knew the status of the offer. She found a replacement for me very quickly, which is good. It means there won't be a lag in the work that I'm leaving. Most of you know that I take my work very seriously and that I don't ever want something that has my name attached to it to be less than perfect. That is just my personality and I will always expect that much of myself. So what it comes down to is that between my current position finding someone to replace me, and still waiting for the new position to hopefully be finalized, I am in a bit of limbo right now. I still hope that the new position will come through, but we all know that not everything in this world is guaranteed. So I have a plan of action for the next two weeks, and I am confident that something will come through, but I was a bit frustrated, angry, let down, irritated, etc. this past Thursday into Friday. The only saving grace for me Thursday was Kelly's Cycle class at the gym. I got mad on the bike, and I about killed myself a couple of times, but it helped. I keep telling myself that no matter what happens, the fact that I didn't turn to food Thursday evening like I normally would have is a HUGE victory for me. I just have to keep at this program. No matter what happens in life. I just learned this week that the old cliche applies. "Much easier said than done."
It looks like it will probably be three weeks before anything is finalized when it comes to the new position. So I'm out there continuing to send out applications and such in the meantime because I don't think it would be wise to have all of my eggs in the one basket. So friends, if you know of anything in Richmond, even something I could do temporarily, please let me know! I just have to stay positive and know that things will work out the way they are meant to do so in the next few weeks.
I'm off to eat and head to Zumba and then am going to go to the Maymont Herb Festival and Fair with my mom. It will be nice to spend time with her today and to just not think of the stress from this past week.
Have a wonderful weekend all!
Saturday, April 24, 2010
When things get negative...
Appreciation of the Good Things in Life
How many times are we blind to the good in front of us because we're looking past it for something better? It's like watching the railroad track your entire life, waiting for a train to come in and never realizing that you're sitting smack in the middle of the splendid Grand Central Station. Take a second look at your goals. Are they building on the good already in your life? Are you taking full advantage of the strengths you already have? Is it worth giving up what you have for what you might have? In many cases, the answer is yes. To that we say "Go for it!" with all the enthusiasm we can muster. Those are the meaningful goals. If the answer is no, try reworking your goals to include ones that complement your present life rather than substitute for it. Whatever the answer is for you, we could all use a little more appreciation for the pieces of silver in our lives
How many times are we blind to the good in front of us because we're looking past it for something better? It's like watching the railroad track your entire life, waiting for a train to come in and never realizing that you're sitting smack in the middle of the splendid Grand Central Station. Take a second look at your goals. Are they building on the good already in your life? Are you taking full advantage of the strengths you already have? Is it worth giving up what you have for what you might have? In many cases, the answer is yes. To that we say "Go for it!" with all the enthusiasm we can muster. Those are the meaningful goals. If the answer is no, try reworking your goals to include ones that complement your present life rather than substitute for it. Whatever the answer is for you, we could all use a little more appreciation for the pieces of silver in our lives
Tuesday, April 20, 2010
Jillian's Inspiration..this is why we don't restrict calories...SCIENCE
From LOSING IT! With Jillian Michaels
Tuesday, April 20, 2010
How many times have you started a diet in your life? Probably a lot more than just once. If you want to lose weight, you have to do it the right way. I'll tell you right now: Skipping meals or following an extremely low-calorie diet is not in any way, shape, or form the answer for losing any amount of weight. Extreme calorie deprivation only sets you up for yo-yo dieting, or "weight cycling." Your weight will continue to go up and down for the rest of your life. If you want permanent weight loss, then listen to me.
The lack of understanding about the right way to lose weight can set people up for big-time failure. Even if you do have initial success on one of these extreme diets, the toll it takes on your body is not at all worth it. Extreme diets that promise big weight loss in a short amount of time cut out macronutrients like carbs and fats — which is horrible for your hormone balance and your metabolism.
Why are you in this pattern of fasting, then slipping up and bingeing, then fasting again? Maybe you desperately want to lose weight for a special occasion and figure that only a couple of weeks at 800 calories a day can give you results you want. And maybe it does…but then what happens when you go back to a normal eating pattern? Simply put, you're toast. While you weren't taking in enough calories, your levels of T3, the thyroid hormone that boosts your metabolism, plummeted and you slowed down your metabolism. Also, your response to insulin has taken a hit, so instead of glucose entering your cells, where it can be used for energy, your body lets it roam around in your blood, where it can cause trouble. Your sensitivity to leptin (which regulates appetite) is also reduced, so you're never quite sure when to say, "Enough!" at the table. Plus, the hormone that tells your brain you're starving, called ghrelin, shoots higher than ever. That is just the beginning of your problems. When you inevitably start gaining back weight, you start the cycle of yo-yo dieting all over again. It gets more and more frustrating every time you do it.
It's time to end this vicious cycle, and the way to do that is not to "diet" but rather to make a lifestyle change. Shift your thinking from merely "cutting back" to simply eating proper portions of the right foods. Whole, nutritious foods will repair, nourish, and support every cell so that your body will work for you and not against you. Be good to your body and it will be good to you!
Tuesday, April 20, 2010
Quit Yo-Yo Dieting and Get Real Results!
How many times have you started a diet in your life? Probably a lot more than just once. If you want to lose weight, you have to do it the right way. I'll tell you right now: Skipping meals or following an extremely low-calorie diet is not in any way, shape, or form the answer for losing any amount of weight. Extreme calorie deprivation only sets you up for yo-yo dieting, or "weight cycling." Your weight will continue to go up and down for the rest of your life. If you want permanent weight loss, then listen to me.
The lack of understanding about the right way to lose weight can set people up for big-time failure. Even if you do have initial success on one of these extreme diets, the toll it takes on your body is not at all worth it. Extreme diets that promise big weight loss in a short amount of time cut out macronutrients like carbs and fats — which is horrible for your hormone balance and your metabolism.
Why are you in this pattern of fasting, then slipping up and bingeing, then fasting again? Maybe you desperately want to lose weight for a special occasion and figure that only a couple of weeks at 800 calories a day can give you results you want. And maybe it does…but then what happens when you go back to a normal eating pattern? Simply put, you're toast. While you weren't taking in enough calories, your levels of T3, the thyroid hormone that boosts your metabolism, plummeted and you slowed down your metabolism. Also, your response to insulin has taken a hit, so instead of glucose entering your cells, where it can be used for energy, your body lets it roam around in your blood, where it can cause trouble. Your sensitivity to leptin (which regulates appetite) is also reduced, so you're never quite sure when to say, "Enough!" at the table. Plus, the hormone that tells your brain you're starving, called ghrelin, shoots higher than ever. That is just the beginning of your problems. When you inevitably start gaining back weight, you start the cycle of yo-yo dieting all over again. It gets more and more frustrating every time you do it.
It's time to end this vicious cycle, and the way to do that is not to "diet" but rather to make a lifestyle change. Shift your thinking from merely "cutting back" to simply eating proper portions of the right foods. Whole, nutritious foods will repair, nourish, and support every cell so that your body will work for you and not against you. Be good to your body and it will be good to you!
Sunday, April 18, 2010
FIELD DAY!!!
Yesterday was our second event in this program, the dreaded field day! When we showed up to the event the only thing I could focus on was Shane from the Fredericksburg club flipping these big tires in the middle of the field. I was terrified at first, but then I just told myself "NO, you ARE going to do this, you CAN do this, and just think about HOW PROUD you will be of yourself when you do it!" I looked at the other stations being set up as well, but nothing, at first glance, seemed as intimidating as those damn tires.
We started the day with having our picture taken, since I had to leave right after the compeition to make it to the wedding, and then we got started on warming up our muscles. The way that the event worked was that we spent nine minutes at each "station." The stations were created by the two trainers from each club. Each station was different and used different parts of your body to complete the tasks at hand. Plus it allowed us to experience the training styles of the different trainers from each club.
Each team began the day at their own club's station. Andi and Greg created a fast paced combination of activites that I think was the best way to start because you used your entire body to keep going for the full nine minutes. Greg had us dribbling a basketball in a weaving pattern around cones and then Andi, who loves her kettlebells, created an exercise where you use the hip swing movement to toss different weighted medicine balls granny toss style, up into the fence trying to hit targets that had been hung up. The first time through I hit most of the targets but man after about the third or forth time through my hips didn't exactly want to swing. :-)
Next we huslted on over to the Blue station. This station started with team push-ups, slapping your partner's hand each time you came up. Then we moved on to see-saw sit-ups, which don't look hard at first glance but my abs are S-O-R-E today. Then they had us do lateral and various drills through a ladder on the ground. Finally we played tug-of-war. Now you have to remember we moved through this circuit and did each activity all within NINE MINUTES. You can imagine at this point the amount of sweat that was starting to occur.
Orange team was next. Now these two trainers have a bit of reputation. They're tough. They expect a lot of their team. Their attitude was no different with us yesterday. We started this station with a sort of "capture the flag" drill where we were all in a circle and we had to grab the t-shirt haning from the back of our team-mates' waist bands. Needless to say this was not easy on uneven ground and I was out pretty quickly. I think that if I hadn't been so concerned with protecting my knees that I may have been a bit more competitive at this point. Then as we were eliminated we had to go over to the side and do different drills, high-knees, kicks, jumping jacks, etc. I had to modify a few things, but I think that we all tried to do everything that we were able to do. Unfortunately, this is where the negativity started for some. One teammate of mine overheard a comment that was made by one of the trainers about our team. Thankfully she didn't share that comment with me until close to the end of the competition. When I'm in the middle of battle (whether that battle be with myself or as part of a competition, especially physical) I tend to be a bit of a hot-head. What matters though is that we made it through the station and moved on....where did we go next?
THE DREADED TIRES! Now I have to admit, the only saving grace here was that this was the Black team's station and Shane is definitely not hard on the eyes. ;-) You know what I'm saying ladies, that eye candy can be a bit of a motivation to keep going when you honestly feel like falling out on the ground. Anyway, Erica and I started on the big mamma jamma tires OF COURSE! The first time we lifted it up and tried to flip it I thought I was going to die. It's amazing how heavy those darn things are! But we soon figured it out and learned to work together to get the behemoth flipped over and over again. We then switched and flipped smaller (but still not regular sized) tires and then had to hop our way through them. Seriously a difficult station to say the least!
Next we got to play a little Ultimate Frisbee with the Yellow teams' trainers. This was a lot of fun and it kind of took me back to my days at American U in DC when we used to play frisbee on the quad after class during the fall and spring. I wasn't overly familiar with the rules, but honestly it kind of reminded me of soccer and when we got to about the middle of this time frame my competitive side started kicking in. Man I MISS playing team sports. I didn't really realize how much I missed it until we all started playing yesterday. I think I may just have to get into the RSSC or something when this competition is over with.
At this point I know we were all T-I-R-E-D but we had two stations to go! Our next station was another station that intimidated me. The Red team's station. They had set up over in the sandpit where the swings are located at Bryan Park. Sand intimidates me. Only because I know that running in sand, and especially quick movements in sand are movements that engage all of the knee joint. Uneven ground, especially sand, is something that makes me think my knees are going to go out again. That is the last thing I want to deal with EVER. So we started this station doing high and fast knees through a grounded ladder. Then we moved on to making a serpintine jog/walk through cones in the sand. I went a little slower than I would have liked through this, but I still did it and that made me happy. Then we were to crawl under the swings through the sand. Unfortunately, with the screws in my knee, I absolutely am unable to crawl. (Where the screws are placed in my shin bone prevents me from kneeling at all on my left side. The pain that kind of pressure exerts on the screws is absolutely blinding.) So the first time I just low walked through it along the side. The second time though one of the trainers had me bear crawl through it. If you don't know what a bear crawl is, look it up and do it. HARD!!! I think that's another reason my abs hurt. When we got to the end of that part of the station we did push-ups. Why do trainers love pushups?!? LOL!
Our last station for the day was the Green Team station back over on the tennis courts. The Green Team is the team from Swift Creek. This was a combination of Japanese hopscotch and jumping rope. Now I just realized this past week that I am able to jump again. I haven't jumped or hopped at all since the surgery. Dr. Stadler doesn't really want me doing it, but it's so much of an accomplishment for me that I can't help myself really. (She doesn't want me running either but I tried to jog from station to station, carefully of course.) Hopscotch was actually hard, because you go from two legs to one leg, and being left handed and thus left-side dominant it was hard for me to not hop on my left leg alone. (That's my screwed leg...LOL.) Anyway, what I was really proud of myself for was actually jumping rope and jumping rope WELL. I mean in time, caught it a couple of times, but I was DOING it...just like old times at soccer practice. If nothing else it was a personal victory for me.
I really think the whole day, no matter the slight negativity that we had to deal with, was a sort of personal victory for every one. At least I hope it was. I know it was for me. It was an added bonus that by the time I left, I had burned almost 2000 calories for the day and it was only 10:45 a.m. Now if I could figure out a way to do that every day, I'd be skinny in a couple of months! It was on to the wedding at that point and for friends I hadn't seen in quite a while to notice that I really am losing weight just topped off my day as pretty damn near perfect. I was able to be at the wedding for one of my best friends and share in her happiness all after accomplinshing so much at the field day. Days don't get much better I don't think. I'm looking forward to the rest of this competition with so much enthusiasm that it is hard to contain at this point. I just about wish we could have field day every Saturday to keep challenging us!!
Be well. All of you!
We started the day with having our picture taken, since I had to leave right after the compeition to make it to the wedding, and then we got started on warming up our muscles. The way that the event worked was that we spent nine minutes at each "station." The stations were created by the two trainers from each club. Each station was different and used different parts of your body to complete the tasks at hand. Plus it allowed us to experience the training styles of the different trainers from each club.
Each team began the day at their own club's station. Andi and Greg created a fast paced combination of activites that I think was the best way to start because you used your entire body to keep going for the full nine minutes. Greg had us dribbling a basketball in a weaving pattern around cones and then Andi, who loves her kettlebells, created an exercise where you use the hip swing movement to toss different weighted medicine balls granny toss style, up into the fence trying to hit targets that had been hung up. The first time through I hit most of the targets but man after about the third or forth time through my hips didn't exactly want to swing. :-)
Next we huslted on over to the Blue station. This station started with team push-ups, slapping your partner's hand each time you came up. Then we moved on to see-saw sit-ups, which don't look hard at first glance but my abs are S-O-R-E today. Then they had us do lateral and various drills through a ladder on the ground. Finally we played tug-of-war. Now you have to remember we moved through this circuit and did each activity all within NINE MINUTES. You can imagine at this point the amount of sweat that was starting to occur.
Orange team was next. Now these two trainers have a bit of reputation. They're tough. They expect a lot of their team. Their attitude was no different with us yesterday. We started this station with a sort of "capture the flag" drill where we were all in a circle and we had to grab the t-shirt haning from the back of our team-mates' waist bands. Needless to say this was not easy on uneven ground and I was out pretty quickly. I think that if I hadn't been so concerned with protecting my knees that I may have been a bit more competitive at this point. Then as we were eliminated we had to go over to the side and do different drills, high-knees, kicks, jumping jacks, etc. I had to modify a few things, but I think that we all tried to do everything that we were able to do. Unfortunately, this is where the negativity started for some. One teammate of mine overheard a comment that was made by one of the trainers about our team. Thankfully she didn't share that comment with me until close to the end of the competition. When I'm in the middle of battle (whether that battle be with myself or as part of a competition, especially physical) I tend to be a bit of a hot-head. What matters though is that we made it through the station and moved on....where did we go next?
THE DREADED TIRES! Now I have to admit, the only saving grace here was that this was the Black team's station and Shane is definitely not hard on the eyes. ;-) You know what I'm saying ladies, that eye candy can be a bit of a motivation to keep going when you honestly feel like falling out on the ground. Anyway, Erica and I started on the big mamma jamma tires OF COURSE! The first time we lifted it up and tried to flip it I thought I was going to die. It's amazing how heavy those darn things are! But we soon figured it out and learned to work together to get the behemoth flipped over and over again. We then switched and flipped smaller (but still not regular sized) tires and then had to hop our way through them. Seriously a difficult station to say the least!
Next we got to play a little Ultimate Frisbee with the Yellow teams' trainers. This was a lot of fun and it kind of took me back to my days at American U in DC when we used to play frisbee on the quad after class during the fall and spring. I wasn't overly familiar with the rules, but honestly it kind of reminded me of soccer and when we got to about the middle of this time frame my competitive side started kicking in. Man I MISS playing team sports. I didn't really realize how much I missed it until we all started playing yesterday. I think I may just have to get into the RSSC or something when this competition is over with.
At this point I know we were all T-I-R-E-D but we had two stations to go! Our next station was another station that intimidated me. The Red team's station. They had set up over in the sandpit where the swings are located at Bryan Park. Sand intimidates me. Only because I know that running in sand, and especially quick movements in sand are movements that engage all of the knee joint. Uneven ground, especially sand, is something that makes me think my knees are going to go out again. That is the last thing I want to deal with EVER. So we started this station doing high and fast knees through a grounded ladder. Then we moved on to making a serpintine jog/walk through cones in the sand. I went a little slower than I would have liked through this, but I still did it and that made me happy. Then we were to crawl under the swings through the sand. Unfortunately, with the screws in my knee, I absolutely am unable to crawl. (Where the screws are placed in my shin bone prevents me from kneeling at all on my left side. The pain that kind of pressure exerts on the screws is absolutely blinding.) So the first time I just low walked through it along the side. The second time though one of the trainers had me bear crawl through it. If you don't know what a bear crawl is, look it up and do it. HARD!!! I think that's another reason my abs hurt. When we got to the end of that part of the station we did push-ups. Why do trainers love pushups?!? LOL!
Our last station for the day was the Green Team station back over on the tennis courts. The Green Team is the team from Swift Creek. This was a combination of Japanese hopscotch and jumping rope. Now I just realized this past week that I am able to jump again. I haven't jumped or hopped at all since the surgery. Dr. Stadler doesn't really want me doing it, but it's so much of an accomplishment for me that I can't help myself really. (She doesn't want me running either but I tried to jog from station to station, carefully of course.) Hopscotch was actually hard, because you go from two legs to one leg, and being left handed and thus left-side dominant it was hard for me to not hop on my left leg alone. (That's my screwed leg...LOL.) Anyway, what I was really proud of myself for was actually jumping rope and jumping rope WELL. I mean in time, caught it a couple of times, but I was DOING it...just like old times at soccer practice. If nothing else it was a personal victory for me.
I really think the whole day, no matter the slight negativity that we had to deal with, was a sort of personal victory for every one. At least I hope it was. I know it was for me. It was an added bonus that by the time I left, I had burned almost 2000 calories for the day and it was only 10:45 a.m. Now if I could figure out a way to do that every day, I'd be skinny in a couple of months! It was on to the wedding at that point and for friends I hadn't seen in quite a while to notice that I really am losing weight just topped off my day as pretty damn near perfect. I was able to be at the wedding for one of my best friends and share in her happiness all after accomplinshing so much at the field day. Days don't get much better I don't think. I'm looking forward to the rest of this competition with so much enthusiasm that it is hard to contain at this point. I just about wish we could have field day every Saturday to keep challenging us!!
Be well. All of you!
I love Jillian....the latest addition to my article search...never say "I CAN'T"
From LOSING IT! With Jillian Michaels, Friday, April 16, 2010
When it comes to diet and exercise, I forbid you to ever use the phrase: I can't. I'm telling you, there's no such thing! There might be "I don't want tos," but there are absolutely no "I can'ts" from here on out.
Why am I being so hard on you about this? Because I know you can! In fact, I promise that you can do anything you want in this life — if you want it bad enough.
The next time you start to say "I can't," stop yourself and instead say the "antidote" statement, which is "I can." I can lose weight. I can start to exercise. I can get control of my life.
Think about what might be causing you to feel defeated before you even begin, and tackle those negative feelings or memories or harsh life lessons. You have the power to take your life back. Soon you'll see the evidence that you can accomplish your goals, that you are strong and intelligent, and that you deserve everything wonderful that life has to offer. You have nothing to lose and everything to gain, kid!
You Can't or You Don't Want To?
When it comes to diet and exercise, I forbid you to ever use the phrase: I can't. I'm telling you, there's no such thing! There might be "I don't want tos," but there are absolutely no "I can'ts" from here on out.
Why am I being so hard on you about this? Because I know you can! In fact, I promise that you can do anything you want in this life — if you want it bad enough.
The next time you start to say "I can't," stop yourself and instead say the "antidote" statement, which is "I can." I can lose weight. I can start to exercise. I can get control of my life.
Think about what might be causing you to feel defeated before you even begin, and tackle those negative feelings or memories or harsh life lessons. You have the power to take your life back. Soon you'll see the evidence that you can accomplish your goals, that you are strong and intelligent, and that you deserve everything wonderful that life has to offer. You have nothing to lose and everything to gain, kid!
Monday, April 5, 2010
FYI - click on the calendar...
Then it will open up in a separate window and you can see the whole thing much easier!! :-)
April 2010 Work-Out Calendar!!
So here is my finalized work-out calendar for April. If any of you live in or around Richmond and are members of American Family Fitness, please feel free to join me! The work-outs are all at the Southside location unless they are high-lighted. The high-lighted work-outs are at Swift Creek which is on Route 360. The event on April the 17th is an outside event, a field day or boot camp if you will. Scary but I know it will be FUN! I hope that some of you can join me for some of these classes! They really are a lot of fun!
Sunday, April 4, 2010
20 Ways to Eat Healthier NOW! (as published in SELF magazine)
One of the biggest struggles it seems for so many people doing this BAL competition is the food. I came across this article on 20 really simple ways to change the way that you eat without having to stress over the calorie counting and what not today and I thought it may be helpful to some out there. I bolded some of the ones that I think are super important, and ones that I follow as much as possible. So read and heed!
20 Ways to Eat Healthier Right Now
Adopt one (or all) of these simple strategies to drop pounds and feel great!
Marisa Cohen, SELF
Remember when you were a kid and eating was as simple as “Open, chew, enjoy”? You didn’t count the grams of fiber and fat in your PB&J. You munched when you were hungry, stopped when you were full and ran off to play with your Cabbage Patch Kids. But choosing a meal as a health-minded adult can be as complicated and joyless as a calculus final. Enough! Here are 20 common-sense rules that make eating right as easy as pie for you and your inner 8-year-old.
1. Eat like a tourist in Greece
The sunset over your office park isn’t as stunning as the one over an Aegean beach, but a plate of grilled fish and fresh vegetables and a glass of wine is as delicious in Athens, Ga., as it is in Athens, Greece. Plus, a Mediterranean menu can help lower your risk for heart disease and keep you slim, says Susan Mitchell, Ph.D., co-author of Fat Is Not Your Fate (Fireside).
2. If you can’t grow it, don’t eat it
A potato comes from the ground, an egg from a hen. But where did that Pop-Tart come from? If your best guess is “aisle 7,” pass it up. “Unprocessed, whole foods will give you the most benefits,” says Michelle K. Berman, R.D., of Fairfax, Va. Processing takes out nutrients such as antioxidants and fiber, and even when chemists add them back, nothing stacks up to Mother Nature.
3. Read the back of the box first
“The front is all advertising,” Berman says. Flip it around for the real story. The more ingredients, the more likely it has visited a few processing plants where something artificial was mixed in, says Lydia Zepeda, Ph.D., professor of consumer science at the University of Wisconsin at Madison.
4. The crunchier, the better
Snacks that offer a big, satisfying crunch when you bite into them—we mean apples, celery, snap peas and nuts, not chips—keep your mouth busy longer than food you slurp. “The more you chew, the slower you eat and the more time your body has to register fullness,” Mitchell says.
5. You can always have more
Tomorrow. A food shortage is not imminent. Besides, anything you eat after you’re full doesn’t even taste as good. “There is a toning down of taste buds after the first few bites,” says Linda Bacon, Ph.D., professor of nutrition at City College of San Francisco. And no one loves feeling stuffed.
6. A frozen berry beats a fresh doughnut
Purchasing organic local produce is better for both the environment and your health, but when the nearest farm is hours away, don’t default to a package of Oreos. “Frozen, canned and fresh fruit all have comparable amounts of nutrients,” says Christine M. Bruhm, Ph.D., director of the Center for Consumer Research at the University of California at Davis.
7. You can’t replace real ice cream
When you’re craving Chunky Monkey, no amount of fat-free ice treat will make up for it. “Diet foods leave you feeling hungry and cheated,” says Paul McKenna, Ph.D., author of I Can Make You Thin (Sterling). Splurge on one scoop of the real deal and savor it. “You’ll be satisfied physically and psychologically,” McKenna says.
8. There’s no fruit in “fruit flavor”
Seeing flavor on a label is a sign the food was stripped of its real taste and a fabricated one swapped in, Bacon says. Natural only means the additive came from a plant or an animal, which may not be as healthy as it sounds. “Scientists create flavors using bacteria and call them ‘natural,’” she says. Would you buy Bacteri-Os?
9. If it’s not around, you can’t eat it
You’re in your cozy armchair watching Gossip Girl when you get an urge for Cool Ranch Doritos. If all you have to do is walk to your pantry, you’ll grab a bag and attack it. But let’s say you must put on your shoes, find your keys and drive to the store. Laziness will triumph. (Yes, sometimes sloth is a good thing!)
10. Table your meals
As much sitting as we do, we rarely stay put during dinner. Fifty-nine percent of young women eat on the run, a study in the Journal of the American Dietetic Association finds, and on-the-go eaters consume more total fat, as well as more soda and fast food. The less distracted and stressed you are when you dine, the more efficiently your body absorbs nutrients. Turn off the tube, step away from your desk and park the car before you dig in.
11. Judge food by its cover
When you have to hack through layers of packaging and plastic to get to your dinner, it’s likely to be unhealthy, Zepeda says. Plus, research indicates that perfluorochemicals in food containers may lower fertility. Companies aren’t phasing out PFCs until 2015! So do it yourself now.
12. Cake’s just not that into you
Sugary carbs are the bad boyfriends of the food world. They woo us with sweet nothings and leave us unsatisfied, guilt-ridden and 10 pounds heavier. The solution: Pick a snack that has your back, such as fruit, low-fat yogurt and honey. The occasional hookup with a sexy old fling is fine (hello, red velvet!), but most splurges should have your health in mind.
13. Don’t drink dessert
Brimming with vitamins! Bursting with energy! Store shelves are exploding with colorful, cleverly named drinks that sound healthy but are actually just sweetened water. Don’t let the labels fool you, Berman says. If it’s not skim milk, plain H2O or regular coffee or tea, it’s a treat. For a healthier sip, try lemon or mint iced tea or sparkling water with a splash of juice.
14. Make sure you can ID the animal
You don’t have to hunt and skin your supper, but if your chicken has been molded into a nugget, who knows what you’re really chewing? And when you choose meat that’s been processed into sausage, strips or slices, you’re downing sodium and preservatives instead of healthy nutrients, says Adam Drewnowski, Ph.D., director of the nutritional sciences program at the University of Washington at Seattle. Stick to unfussed-with cuts straight from the butcher.
15. Fuel up in the morning, not at night
A car needs gas when it’s hitting the road, not when it’s sitting in the garage—so why do we have our biggest meal when the only energy burner on the agenda is working the remote? Instead, aim for a 550-calorie breakfast, a 500-calorie lunch, a 450-calorie dinner and a 100-calorie snack. “If you overeat at night, you’re less likely to burn off the calories,” Mitchell says.
16. Don’t buy food where you buy tires
In our time-crunched life, it’s tempting to grab groceries at the pump or in a store where you can get a giant box of cereal along with an ottoman. But for the healthiest food at the fairest price, visit the neighborhood grocery store. A study in the Journal of the American Dietetic Association found that convenience stores charge more for nutritious fare than supermarkets do.
17. Work for your dinner
Sure, you could inhale supper straight out of a bucket, but for a healthy meal, you need to invest at least a few minutes in chopping, rinsing or grilling. The result is worth the effort, Mitchell says. “When you prepare dishes yourself, you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat,” she says.
18. Your hips are not a fridge
Once you slice and sauté your way to a fabulous feast, you don’t have to finish every bite. “We’re conditioned to think that if we don’t devour everything on our plate, we are misbehaving,” McKenna says. But if you keep munching even after you’re full, you are using your body as a storage unit. If there’s enough left over for lunch tomorrow, pack it up and put it in the fridge. Otherwise, toss scraps in the trash. We promise we won’t tell your mom.
19. Watching Top Chef isn’t cooking
We love food shows, too, but zoning out in front of the TV with a container of greasy moo shu pork is kind of missing the point. “Cooking has become a spectator sport,” Drewnowski says. “People watch and think, 'If only that chef could come cook for me!'” No need to whip up a seven-course meal, but you can pick up tips about combining flavors and using fresh ingredients.
20. Cut yourself a break
If you follow these rules most of the time but occasionally crave a fast-food fix, a slice of pizza or a brownie, go for it. You can happily resume your healthy plan once you satisfy the urge. “We all have to relax a bit,” Drewnowski says. “If you want fried chicken now and then, enjoy it!”
20 Ways to Eat Healthier Right Now
Adopt one (or all) of these simple strategies to drop pounds and feel great!
Marisa Cohen, SELF
Remember when you were a kid and eating was as simple as “Open, chew, enjoy”? You didn’t count the grams of fiber and fat in your PB&J. You munched when you were hungry, stopped when you were full and ran off to play with your Cabbage Patch Kids. But choosing a meal as a health-minded adult can be as complicated and joyless as a calculus final. Enough! Here are 20 common-sense rules that make eating right as easy as pie for you and your inner 8-year-old.
1. Eat like a tourist in Greece
The sunset over your office park isn’t as stunning as the one over an Aegean beach, but a plate of grilled fish and fresh vegetables and a glass of wine is as delicious in Athens, Ga., as it is in Athens, Greece. Plus, a Mediterranean menu can help lower your risk for heart disease and keep you slim, says Susan Mitchell, Ph.D., co-author of Fat Is Not Your Fate (Fireside).
2. If you can’t grow it, don’t eat it
A potato comes from the ground, an egg from a hen. But where did that Pop-Tart come from? If your best guess is “aisle 7,” pass it up. “Unprocessed, whole foods will give you the most benefits,” says Michelle K. Berman, R.D., of Fairfax, Va. Processing takes out nutrients such as antioxidants and fiber, and even when chemists add them back, nothing stacks up to Mother Nature.
3. Read the back of the box first
“The front is all advertising,” Berman says. Flip it around for the real story. The more ingredients, the more likely it has visited a few processing plants where something artificial was mixed in, says Lydia Zepeda, Ph.D., professor of consumer science at the University of Wisconsin at Madison.
4. The crunchier, the better
Snacks that offer a big, satisfying crunch when you bite into them—we mean apples, celery, snap peas and nuts, not chips—keep your mouth busy longer than food you slurp. “The more you chew, the slower you eat and the more time your body has to register fullness,” Mitchell says.
5. You can always have more
Tomorrow. A food shortage is not imminent. Besides, anything you eat after you’re full doesn’t even taste as good. “There is a toning down of taste buds after the first few bites,” says Linda Bacon, Ph.D., professor of nutrition at City College of San Francisco. And no one loves feeling stuffed.
6. A frozen berry beats a fresh doughnut
Purchasing organic local produce is better for both the environment and your health, but when the nearest farm is hours away, don’t default to a package of Oreos. “Frozen, canned and fresh fruit all have comparable amounts of nutrients,” says Christine M. Bruhm, Ph.D., director of the Center for Consumer Research at the University of California at Davis.
7. You can’t replace real ice cream
When you’re craving Chunky Monkey, no amount of fat-free ice treat will make up for it. “Diet foods leave you feeling hungry and cheated,” says Paul McKenna, Ph.D., author of I Can Make You Thin (Sterling). Splurge on one scoop of the real deal and savor it. “You’ll be satisfied physically and psychologically,” McKenna says.
8. There’s no fruit in “fruit flavor”
Seeing flavor on a label is a sign the food was stripped of its real taste and a fabricated one swapped in, Bacon says. Natural only means the additive came from a plant or an animal, which may not be as healthy as it sounds. “Scientists create flavors using bacteria and call them ‘natural,’” she says. Would you buy Bacteri-Os?
9. If it’s not around, you can’t eat it
You’re in your cozy armchair watching Gossip Girl when you get an urge for Cool Ranch Doritos. If all you have to do is walk to your pantry, you’ll grab a bag and attack it. But let’s say you must put on your shoes, find your keys and drive to the store. Laziness will triumph. (Yes, sometimes sloth is a good thing!)
10. Table your meals
As much sitting as we do, we rarely stay put during dinner. Fifty-nine percent of young women eat on the run, a study in the Journal of the American Dietetic Association finds, and on-the-go eaters consume more total fat, as well as more soda and fast food. The less distracted and stressed you are when you dine, the more efficiently your body absorbs nutrients. Turn off the tube, step away from your desk and park the car before you dig in.
11. Judge food by its cover
When you have to hack through layers of packaging and plastic to get to your dinner, it’s likely to be unhealthy, Zepeda says. Plus, research indicates that perfluorochemicals in food containers may lower fertility. Companies aren’t phasing out PFCs until 2015! So do it yourself now.
12. Cake’s just not that into you
Sugary carbs are the bad boyfriends of the food world. They woo us with sweet nothings and leave us unsatisfied, guilt-ridden and 10 pounds heavier. The solution: Pick a snack that has your back, such as fruit, low-fat yogurt and honey. The occasional hookup with a sexy old fling is fine (hello, red velvet!), but most splurges should have your health in mind.
13. Don’t drink dessert
Brimming with vitamins! Bursting with energy! Store shelves are exploding with colorful, cleverly named drinks that sound healthy but are actually just sweetened water. Don’t let the labels fool you, Berman says. If it’s not skim milk, plain H2O or regular coffee or tea, it’s a treat. For a healthier sip, try lemon or mint iced tea or sparkling water with a splash of juice.
14. Make sure you can ID the animal
You don’t have to hunt and skin your supper, but if your chicken has been molded into a nugget, who knows what you’re really chewing? And when you choose meat that’s been processed into sausage, strips or slices, you’re downing sodium and preservatives instead of healthy nutrients, says Adam Drewnowski, Ph.D., director of the nutritional sciences program at the University of Washington at Seattle. Stick to unfussed-with cuts straight from the butcher.
15. Fuel up in the morning, not at night
A car needs gas when it’s hitting the road, not when it’s sitting in the garage—so why do we have our biggest meal when the only energy burner on the agenda is working the remote? Instead, aim for a 550-calorie breakfast, a 500-calorie lunch, a 450-calorie dinner and a 100-calorie snack. “If you overeat at night, you’re less likely to burn off the calories,” Mitchell says.
16. Don’t buy food where you buy tires
In our time-crunched life, it’s tempting to grab groceries at the pump or in a store where you can get a giant box of cereal along with an ottoman. But for the healthiest food at the fairest price, visit the neighborhood grocery store. A study in the Journal of the American Dietetic Association found that convenience stores charge more for nutritious fare than supermarkets do.
17. Work for your dinner
Sure, you could inhale supper straight out of a bucket, but for a healthy meal, you need to invest at least a few minutes in chopping, rinsing or grilling. The result is worth the effort, Mitchell says. “When you prepare dishes yourself, you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat,” she says.
18. Your hips are not a fridge
Once you slice and sauté your way to a fabulous feast, you don’t have to finish every bite. “We’re conditioned to think that if we don’t devour everything on our plate, we are misbehaving,” McKenna says. But if you keep munching even after you’re full, you are using your body as a storage unit. If there’s enough left over for lunch tomorrow, pack it up and put it in the fridge. Otherwise, toss scraps in the trash. We promise we won’t tell your mom.
19. Watching Top Chef isn’t cooking
We love food shows, too, but zoning out in front of the TV with a container of greasy moo shu pork is kind of missing the point. “Cooking has become a spectator sport,” Drewnowski says. “People watch and think, 'If only that chef could come cook for me!'” No need to whip up a seven-course meal, but you can pick up tips about combining flavors and using fresh ingredients.
20. Cut yourself a break
If you follow these rules most of the time but occasionally crave a fast-food fix, a slice of pizza or a brownie, go for it. You can happily resume your healthy plan once you satisfy the urge. “We all have to relax a bit,” Drewnowski says. “If you want fried chicken now and then, enjoy it!”
Healthy Granola Bar Recipe!
Okay since I've gotten SO many request for the recipe, here it is you guys. These things really are delicious and it is MUCH cheaper than buying a box of granola bars at the store.
Ingredients:
• 2 cups Old Fashioned Oats
• 2 tbsp of your favorite “chaser”: such as millet, flax seed, flax seed meal, wheat germ, etc. (I use 1 tbsp of wheat germ and 1 tbsp of ground flax seed in mine)
• 1/4 cup of Soy Protein powder (optional, but gives nutritional boost, I use the vanilla flavor)
• 1/2 cup Creamy Natural Peanut Butter (I use organic, you can also use almond or cashew butter for a different flavor if you're not a peanut fan)
• 1/2 cup Honey (mix it up by using 1/4 cup of organic Honey and 1/4 cup of organic Blue Agave syrup)
• 1 tbsp Brown Sugar (optional, I don’t need it the honey and agave are REALLY sweet enough)
• 1/2 cup of your favorite “additives”: sunflower seeds, raisins, cranberries, dried blueberries, figs, almonds, pecans, whatever your heart desires. In my last batch I used cranberries and pecans, but I've done dried apricots with walnuts, carob (vegan chocolate) chips and dried cherries...the possibilities are ENDLESS
• 1 tsp salt (optional, don’t use if you are using salted nut-butter or salted nuts already)
Preheat your oven to 400F. Prepare a small saucepan with the honey, peanut butter, and brown sugar (if using). Take this time to get out a 9×9 baking dish and line with parchment paper or aluminum foil. (I have issues with parchment paper so foil works better for me!) Also set out a cooling rack. Spread the oats (and chaser and additives if needing toasting, such as millet, wheat germ, or any type of nuts) onto a deep dish baking pan or cookie sheet. Place pan into oven. Turn the saucepan onto low to med-low heat. You want the mixture to get warm and combine smoothly, but be careful not to burn or simmer. You know your stovetop best to know what setting will work to accomplish this.
While the oats are toasting, prepare the additives that aren't toasting like the dried fruit into a medium sized mixing bowl and coat with protein powder (if using). Coating the additives with the protein powder allows them to settle more evenly into the mix. Plus the added protein is great and you aren't worrying about too many extra calories!
Be sure to watch the oats carefully, they don’t taste good when they get burnt. Take out of oven when they are a golden brown. This takes about 5-10 minutes for me, usually around 7 minutes. When oats are done, carefully add to the medium bowl with the additives. Then drizzle in the nut-butter/honey mixture. Mix well with a wooden spoon. This will take a bit of muscle work, but it is possible to combine it all together.
Plop the mixture into the baking dish lined with parchment paper and spread evenly into baking dish. The bars are around 1/4″ in depth when spread correctly. Place the pan on the baking rack and allow the bars to cool completely. After they have cooled down, pull the paper/foil up to remove your square of bars from the pan. Then just score the granola bars so you get as even a cut as you can and cut on a hard flat surface. Cut the bars apart and place into individual snack size Ziplocs. Store them in the fridge for quick and easy snacks all week long! Makes 18 granola bars.
Nutrition (Approximate. You will add more calories with sweetened fruit or chocolate of course):
• 137 cal
• 4 g fat
• 22 g carb
• 2 g fiber
• 5 g protein (this is higher depending on what type of protein powder you use)
Ingredients:
• 2 cups Old Fashioned Oats
• 2 tbsp of your favorite “chaser”: such as millet, flax seed, flax seed meal, wheat germ, etc. (I use 1 tbsp of wheat germ and 1 tbsp of ground flax seed in mine)
• 1/4 cup of Soy Protein powder (optional, but gives nutritional boost, I use the vanilla flavor)
• 1/2 cup Creamy Natural Peanut Butter (I use organic, you can also use almond or cashew butter for a different flavor if you're not a peanut fan)
• 1/2 cup Honey (mix it up by using 1/4 cup of organic Honey and 1/4 cup of organic Blue Agave syrup)
• 1 tbsp Brown Sugar (optional, I don’t need it the honey and agave are REALLY sweet enough)
• 1/2 cup of your favorite “additives”: sunflower seeds, raisins, cranberries, dried blueberries, figs, almonds, pecans, whatever your heart desires. In my last batch I used cranberries and pecans, but I've done dried apricots with walnuts, carob (vegan chocolate) chips and dried cherries...the possibilities are ENDLESS
• 1 tsp salt (optional, don’t use if you are using salted nut-butter or salted nuts already)
Preheat your oven to 400F. Prepare a small saucepan with the honey, peanut butter, and brown sugar (if using). Take this time to get out a 9×9 baking dish and line with parchment paper or aluminum foil. (I have issues with parchment paper so foil works better for me!) Also set out a cooling rack. Spread the oats (and chaser and additives if needing toasting, such as millet, wheat germ, or any type of nuts) onto a deep dish baking pan or cookie sheet. Place pan into oven. Turn the saucepan onto low to med-low heat. You want the mixture to get warm and combine smoothly, but be careful not to burn or simmer. You know your stovetop best to know what setting will work to accomplish this.
While the oats are toasting, prepare the additives that aren't toasting like the dried fruit into a medium sized mixing bowl and coat with protein powder (if using). Coating the additives with the protein powder allows them to settle more evenly into the mix. Plus the added protein is great and you aren't worrying about too many extra calories!
Be sure to watch the oats carefully, they don’t taste good when they get burnt. Take out of oven when they are a golden brown. This takes about 5-10 minutes for me, usually around 7 minutes. When oats are done, carefully add to the medium bowl with the additives. Then drizzle in the nut-butter/honey mixture. Mix well with a wooden spoon. This will take a bit of muscle work, but it is possible to combine it all together.
Plop the mixture into the baking dish lined with parchment paper and spread evenly into baking dish. The bars are around 1/4″ in depth when spread correctly. Place the pan on the baking rack and allow the bars to cool completely. After they have cooled down, pull the paper/foil up to remove your square of bars from the pan. Then just score the granola bars so you get as even a cut as you can and cut on a hard flat surface. Cut the bars apart and place into individual snack size Ziplocs. Store them in the fridge for quick and easy snacks all week long! Makes 18 granola bars.
Nutrition (Approximate. You will add more calories with sweetened fruit or chocolate of course):
• 137 cal
• 4 g fat
• 22 g carb
• 2 g fiber
• 5 g protein (this is higher depending on what type of protein powder you use)
Enjoy! Let me know how they turn out!!!
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