With the arrival of autumn, we often think of apple, pumpkin and pecan pies. We think of Sunday football, snacking on the couch. Then there are parties, family gatherings, hectic school and sports schedules that can also lead to eating fast food or high fat/high sodium convenience foods.
Here's a great article by Beachbody's Steve Edwards on how to avoid the pitfalls of autumn.
Watch Out! The Freshman 15 Isn't Just for Freshmen
By Steve Edwards
Back-to-school time doesn't just affect students. It's the time of year when everything changes—for everyone. The days shorten, it cools off, we get really busy, and the holidays are looming around the corner. As opposed to those frivolous days of summer, your schedule is now probably booked. In short, it's the easiest time of the year to let your health slide.
This is when it's important to remember that the "freshman 15" isn't just for freshmen. All of us—students or not—face these seasonal lifestyle adjustments, and the lapses in fitness and healthy diet that accompany them, every year. Autumn is beautiful, but it's also the toughest season to transition through. Here are 10 ways to make it to New Year's without having to make a resolution to spend all or part of next year fixing what went off the rails during the fall.
Schedule your exercise. One of the most difficult adjustments to make during the fall is getting used to less daylight. As the days shorten, it seems as though you've got fewer hours during which to schedule your activities. When you come home from work in the dark, it hurts your psyche. And it's tough to believe that 7:00 PM is really no different than it was during July, when you still had 2 hours of daylight left. Then there's the cold factor. Even if you work out indoors, it's so much easier to get back under your warm covers or bundle up and sit in front of a fire or the TV than it is to force a workout. Just remember that exercising makes you warm. It also keeps you fit and healthy and is the best thing you can do with cold and flu season right around the corner. Schedule your daily workout like it's part of your job, and stick to it.
Schedule your sleep. As our days get busier, we tend to push projects later and later into the evening. To fuel those longer hours, we eat . . . and eat. This is one major cause of the freshman 15: the infamous all-nighter. A recent study showed that when doctors are doing their residencies and are forced to work extremely long hours, famously foregoing sleep in the process, they gain an average of more than 20 pounds. As available daylight decreases, it's common to find yourself making alterations in your daily schedule, with sleep often losing out, so schedule your sleep just like you do your work and exercise.
Plan your meals. Plan your weekly meals ahead of time so you don't resort to unhealthy "convenience" foods. If your schedule is insane during the week, try taking an hour or two on Sunday to shop and strategize. Put healthy meal and snack options in your car, your office, your backpack, or anywhere you're likely to find yourself hungry. Trust me, the energy you get on the back end of this planning will far exceed the time it takes to plan, especially when you consider how you'll feel if your diet is fueled by fast food.
Carry water everywhere. When we're busy, we'll often forget to drink water, especially as the weather cools off. Then, in a dehydrated state, we often confuse thirst for hunger and eat. Avoid this by ensuring that there's water everywhere you go. Carry a water bottle and refill it at every opportunity. Have an extra bottle in your car, your backpack, at your desk, etc., and behave as if you're in a race each day. Force yourself to drink a glass of water every hour that you're working or studying.
Be realistic about alcohol. Another big contributor to the freshman 15, alcohol, is very high in calories (7 calories/gram) and very low in nutritional value. Every drink you consume is about 200 calories of nutrition that you aren't getting from your diet, or that you're consuming additional calories—overeating—to replace. And this is before we consider the calories you need to consume getting rid of a hangover. If you're a drinker, you'll never be faced with more temptation than during the fall. So plan for it. Prior to going out, consider the number of drinks you want to allow yourself and stick to it. Another helpful tip is to carry that water bottle with you socially as well and drink a bottle for every cocktail you have. This will help fill you up so you aren't drinking alcohol to quench your thirst, which happens often at social events. Drinking that water will also keep you hydrated and minimize the effects of your hangover. One other helpful hangover cure is to have a glass of P90X Results and Recovery Formula® at night after you've been drinking. Consuming these calories right before bed may be not be ideal, but it'll minimize the damage the alcohol will do to your body, which should lead to less overeating and more productivity the next day.
Plan for parties. Parties happen—and there's not much you can do about it. Even if you aren't social, the party will find you. Many offices are like the one in that Seinfeld episode where the coworkers find any excuse to celebrate, usually with cake or other sugary treats. And with fall comes many such opportunities to indulge. Beginning with Oktoberfest, you'll find a never-ending string of perfectly good excuses to ruin your health that last right through New Year's. Plan ahead and decide just which occasions will be worth the indulgence. That way, you'll be fully armed with reasons when your coworkers show up in your office singing, "Get well, get well soon . . ."
Begin a morning ritual. One of the easiest ways to live a healthy lifestyle is to begin each day by doing something positive. During the summer, we often let this slide because, well, we can. With long warm days to look forward to, there always seems to be time to do something energetic. As the days shorten, making the effort to be healthier takes more discipline. Beginning each day with something healthy, even something as brief as a 5-minute ritual of breathing deeply, stretching, and thinking about positive things you want to accomplish with your day, can give you a whole new outlook.
Find a healthy nighttime ritual. Many of us undo an entire day's productivity in the last few hours before bed. This is particularly true when we're busy and/or stressed because we want to unwind, which often means cocktails and/or desserts in front of the TV. If you can find a healthier way to unwind, you'll do yourself a world of good. And even if you can't get away from the cocktail/dessert/TV habit, adding something at its end, instead of just sacking out, can reverse much of the damage. Stretching in front of the TV is one of the easiest ways to make that transition. Following up your stretching with herbal tea and some relaxing reading can have you hitting the sack with a much more positive attitude. Another way to help yourself get in that positive ready-for-bed headspace? Yoga Booty Ballet® Master Series Pajama Time or the Yoga Booty Ballet Relax and Unwind bedtime meditation CD, both of which are designed with end-of-day relaxation in mind.
Make a positive New Year's resolution now. Instead of waiting until New Year's to undo and repair the damage caused by a fall-into-winter slide away from your fitness goals, make a resolution to get there, starting today, with improved fitness and health. Just think about how much better your goals can be for next year if you finish this year on a positive note. Why put yourself through the work of digging yourself out of a hole you make deeper from now through the end of the year? Instead, set yourself up, beginning right now, to have a banner New Year.
Cut yourself some slack. You can't be perfect, and, frankly, who wants to be? You've got to live. By planning ahead with goals in mind, you'll be far more able to relax about the holiday season, and maybe even enjoy it a little, too. So make a plan and do your best to stick with it, but don't forget to make enjoying the season and having some fun part of that plan.
Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?
I'd love to hear your feedback! Feel free to leave a comment or email me at fitwithjessica@live.com
Showing posts with label healthy weight. Show all posts
Showing posts with label healthy weight. Show all posts
Tuesday, September 21, 2010
Saturday, September 18, 2010
Some of the reasons why I workout
The other day, while doing a very hard P90X back and legs workout, I got to thinking "why am I doing this??" I mean a lot of other people aren't spending their child's nap time exercising. They're doing house work, they're catching up on phone calls, sewing, crafting maybe some other business. I don't know. But why am I sweating, huffing and puffing my way through 45minute long, tough workouts 6 days a week? Why am I watching what food I put into my body?
Well in my last blog, I pointed out that its the small things we do every day that amount to the big things. So even though we may not see results in microwaved instant, they will come in time. And its not all outward appearance, its what's going on inside of your body that counts too.
But we're creatures that like to see results outwardly more than the inner benefits, especially when it comes to exercise and nutrition.
So here are some reasons why I do this to myself:
Its not for everyone, but if you're not happy with how things are going now, its not too late to make some changes. The only thing you have to lose is maybe some high cholesterol, some high blood pressure, some inches off your waist and some pounds off the scale.
I'd love to hear from you. Leave me some feedback here or send me an email to fitwithjessica@live.com
Well in my last blog, I pointed out that its the small things we do every day that amount to the big things. So even though we may not see results in microwaved instant, they will come in time. And its not all outward appearance, its what's going on inside of your body that counts too.
But we're creatures that like to see results outwardly more than the inner benefits, especially when it comes to exercise and nutrition.
So here are some reasons why I do this to myself:
- I really like having a flat belly. I know it may seem vain, but I like looking down an not seeing what used to be a bulge. Plus I had 4 kids, so to see my belly this flat, is pretty cool.
- I love having the energy to keep up with my 4 kids. When I take them to the playground, I like to be able to play with them.
- I love that my body is flexible and strong. Again, when I play with my kids, I love the fact that I can squeeze through all the narrow mazes and crouch down real low and not bump my head or hurt my back. I can swing from the monkey bars and jump from the high places without fear.
- Even though P90X is a challenge, I love how I feel mentally and physically after completing a workout. As a mom of 4 kids, things don't always get finished, or if they do often it will appear that it never got worked on (like the family room always getting trashed by Hurricane Alexa). But I get a feeling of accomplishment when I do exercise, especially if it was very difficult to get through.
- I love when my kids decide to join me while exercising. Michael (he's 4) has been doing the warm-ups with me during P90X and some of the exercises. Alexa (she's 2) likes to join me in yoga an stretching. And my older boys, Chris and Anthony like to do push-ups and cardio with me.
- Someone once said to me that I should have fun and just eat. What's funny is that I do eat (about 1900 cals), and just because I'm not stuffing a slice of cheesecake in my mouth doesn't mean I'm not having fun! I love to eat, but for some reason I don't equate it to having fun. I eat to fuel my body and give me energy. Having the energy to play with my kids is fun.
- I love to look good when I get dressed up. Listen, I don't do dress up often, but when I do, I love it when my husband says "you look hot!" Who wouldn't want to hear that? I totally love the fact that my husband is still attracted to me. And let me tell you, he's not the type to give out compliments just because.
- I like to see my muscles in my arms. Again, I know this sounds vain, but its nice to see a little biceps and triceps action.
- I love when I go to the doctor and my blood pressure is good, and my cholesterol is good too. I know there's nothing sexy or hot about that, but it is a good feeling to know you're taking care of your body the right way.
Its not for everyone, but if you're not happy with how things are going now, its not too late to make some changes. The only thing you have to lose is maybe some high cholesterol, some high blood pressure, some inches off your waist and some pounds off the scale.
I'd love to hear from you. Leave me some feedback here or send me an email to fitwithjessica@live.com
Friday, September 3, 2010
29 Tips for Keeping Portions Under Control
Portion control is what a lot of Americans struggle with. We live in an age when everything is supersized. We need to start realizing that if we eat supersized, we will become supersized. Below is an article by Debra Pivko of Beachbody to help you keep things under control:
By Debra Pivko
When it comes to food portions, size matters. In a world filled with "supersized" options, all-you-can-eat buffets, and extra-large pizzas, it's no wonder people overeat. Have you ever found yourself in one of these situations?
•Eating snacks straight out of the bag while watching television, or even grabbing a second bag to munch on because your show is still on.
•Continuing to finish your food at a restaurant because others are still eating, even though you're full.
•Arriving at a party starving, so your dinner consists of fried appetizers and mayo-laden salads.
•Eating an entire packaged item only to realize later that it actually contained multiple servings.
I know I've been there. Once in a while is OK, but doing this too often can supersize your waistline and your risk for medical complications, including heart disease and type 2 diabetes. With just a little bit of preparation and planning, you can keep your eating habits and your portion sizes under control.
At restaurants
1.Doggie-bag it. Don't finish your food just because it's there—or because you're still at the restaurant waiting for others to finish. Most restaurant portions contain more food and calories than you need for one meal. Bring your leftover food home, or allow the busboy to take it away early. Even better, have the server pack half of it to go before bringing it to you. It seems like an odd request, but it's not uncommon these days
2.Share with a friend. When you split a meal, not only do you cut the price in half, but you cut the calories in half, too!
3.Order the lunch or appetizer portion. Lunch and appetizer portions are cheaper and contain fewer calories than full-sized portions.
4.Avoid buffets and all-you-can-eat specials. If you're like me, you want to try everything when you go to a buffet. That's why it's better to avoid buffets when you're trying to control the size of your portions. When you have no choice about where you go (like a large family gathering or party), find the smallest plate and fill it up with the healthy stuff like grilled chicken and vegetables first. If you must go back for more, allow yourself one trip. And only get what you really want. It's such a common habit to take a bit of everything, but if you can savor one reasonably sized serving of your favorite item, you'll enjoy it a lot more.
5.Choose items with large portions of veggies. Or order salad or fruit on the side instead of fries. If you're starving, you can fill up on high-nutrient, low-calorie food to keep full.
6.Eat your favorite "indulgence" foods every now and again. Totally denying yourself the foods you take pleasure in is a surefire way to set yourself up for failure. So go ahead and treat yourself once in a while to avoid feeling deprived. But eat a smaller portion, and savor every bite.
At home
7.Hang up fridge visuals. Don't swing the fridge door open mindlessly. Think before you eat. Hang up a picture of how you once looked, that one piece of clothing you wish you could fit into, someone who you want to look like, or even someone you don't want to look like. Take a moment to think about what you're really hungry for and about your weight loss/health goals before you grab something out of the fridge. I've gone as far as putting up a "closed after 9 PM" sign on mine, since I can't seem to find a fridge lock with a timer.
8.Preplan your groceries. Don't shop when you're hungry and you'll be less likely to bring unhealthy food home. Stock your house with healthy foods and snacks that are easy to grab when you're hungry, such as fruit, cut-up vegetables with hummus, or light cheese and crackers. You can also purchase single-serving snacks. I love The Skinny Cow® ice cream sandwiches. (Mint chocolate is my favorite.) They're less than 150 calories and are preportioned so I know when I'm finished.
9.Don't eat straight out of the box or bag. If you do this, odds are you'll finish everything in it—or at least eat more than one serving. Instead, fill a small container or baggie with a single serving and leave the rest in the kitchen.
10.Break leftovers down. Instead of putting leftovers in one big container, break them down into single-serving meals or snack-sized portions before storing them.
11.Hang wall mirrors. We tend not to eat as much when we see ourselves.
12.Use smaller plates. If you can't fit as much food on the plate, you're likely to eat a smaller portion. Even better, use non-microwavable plates so you can't heat up seconds—lay down a sheet of wrinkled-up foil, or use one of Grandma's metal-glazed dishes; both are considered unsafe for microwave use by the USDA.
13.Don't put serving bowls of food on the table. Fill your plate in the kitchen and put your leftovers away promptly after they cool so it's too much of an effort to go back to the kitchen to get seconds.
14.Look at the serving size listed on the package. You may not realize you're actually dishing out a double serving of packaged food for yourself. Make sure you look at the nutrition label so you aren't overeating without even knowing it.
At work
15.BYOL (bring your own lunch). When you make your own lunch, you get to control the portion and exactly what's in it. Cook a big batch of food on Sunday, like pasta and veggies or chicken and brown rice, then refrigerate or freeze portions to take with you.
16.Keep healthy snacks at your desk. When you have healthy snacks at your desk, you won't be as tempted to head over to the vending machine for candy or chips. I love Pirate's Booty® Aged White Cheddar baked corn and rice puffs at 130 calories per serving, or Kashi® TLC Honey Sesame snack crackers. Make sure to divide them into single portions in baggies so you don't overeat. And keep them tucked away in a drawer rather than on top of the desk in plain sight.
17.Keep protein bars handy. Protein bars can be a lifesaver when you don't have time to run out to get food, or a meeting postpones your lunch for a couple of hours. Watch out for bars that only have a few grams of protein and seem to taste more like candy bars than meal replacements. P90X® Peak Performance Protein Bars are jam-packed with 20 grams of protein. My favorite flavor is the chocolate fudge. They save my stomach from growling louder than the speaker in meetings and can replace a meal in an emergency.
18.Research healthy lunch places near work. A few minutes of research can save you calories in the long run. Some places have light menu options with smaller portions that contain fewer calories. Plus, you can look up the nutrition information for many popular restaurants online even if they're not posted on the menu. And, of course, remember to avoid those all-you-can-eat specials.
19.Stock up on Shakeology® single-serving packets. I actually set reminders in my email calendar for 3:30 each day so I remember to have a Shakeology shake as my afternoon snack. It keeps me from raiding the fridge like a maniac when I get home for dinner. Shakeology single-serving packets not only contain protein and fiber that help you feel full, but also whole-food ingredients to nourish your body—all with only 140 calories a serving. I know that whether or not I eat healthily throughout the day, as long as I have my Shakeology, I'll be getting all the nutrients I need, and I'll feel full so I won't overeat.
20.Drink tea—and lots of water. If you're filling up on zero-calorie water and tea, you'll feel fuller and eat less when it's mealtime.
21.Log what you eat. Hold yourself accountable for what you eat. If you're a Team Beachbody® member, you can track your meals here or keep a notepad handy if you're not near a computer. Keeping track of everything you eat will help you take a closer look at your eating habits so you can make better choices.
22.Don't always have your cake and eat it too. There are about 300 people who work with me. If I ate cake every time there was a birthday, I'd have it almost daily. (Fortunately, Beachbody discourages people from bringing sweets to the office.) It's OK to treat yourself to some cake occasionally, but don't always eat it just because it's there. Make sure that when you do choose to indulge, you stick to your nutritious meal plan for the rest of the day, and just augment it with a small slice of cake.
23.Bring healthy snacks to meetings. If you're hosting a meeting, instead of the usual donuts and pastries, provide fruit, veggies, hummus, cheese, and wheat crackers. If you're not in charge of food-planning for meetings, break room, or vending machines, request that healthy food alternatives be made available at your office. After all, a sugar crash 30 minutes after the morning meeting isn't going to boost anybody's productivity.
At parties
24.Pre-eat. Before you leave home for a party, eat your own healthy, nutritious food. When you arrive at the party, you can focus on the people and the festivities instead of making a beeline for the buffet table. You can still enjoy tasting the appetizers, but you'll be satisfied with less.
25.Be a healthy host. Hosting a party? Serve healthy food. Your guests will thank you—plus you'll probably burn a ton of calories running around playing host!
26.Wait 20 minutes before going back for seconds. Sometimes, especially at extravagant parties, there's an endless variety of delectable food you'd never make or buy for yourself. Make sure you sit down with your first plate and eat slowly. It's okay to go for seconds, but before you do, take your time enjoying your food and conversing with fellow partygoers for at least 20 minutes while that first round of food digests. After you do, you may realize you've already had enough. And if you do decide to go back for seconds, don't restock the plate with everything on the table. Just take a small amount of a few of your favorites.
27.Don't hover around the food table. This is a recipe for disaster. I've found myself picking up olives and crackers as if my hand had a mind of its own. Take a cracker and run—far, far away from the food table. If you're still hungry, walk back over—but don't hover. Your waistline will thank you.
28.Treat yourself with nonedible rewards. It's natural for people to associate events and personal accomplishments with food. Holidays, weddings, football games, movies, job promotions, housewarmings, school events, community celebrations—customarily, they're celebrated with food. Instead, though, try treating yourself with nonedible rewards. Work out, watch a TV show, get a massage or a manicure, buy a new outfit, or phone a friend to share your excitement. Focus on the reason for the celebration rather than the food.
29.Dress to impress. Don't wear clothes that let you overeat without feeling or showing it. If you wear extra-loose, über-comfy clothes—or ones with an elasticized waistband—you might eat more. Instead, try wearing an outfit you look great in—if possible, one that's a little bit formfitting. Then there's less room to get away with eating too much. Besides, you'll get deluged with compliments that'll make you feel so great you won't want to overeat.
Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?
Note from Jessica: I"d love to hear your comments or questions. Please feel free to leave a commnet or email me at fitwithjessica@live.com.
By Debra Pivko
When it comes to food portions, size matters. In a world filled with "supersized" options, all-you-can-eat buffets, and extra-large pizzas, it's no wonder people overeat. Have you ever found yourself in one of these situations?
•Eating snacks straight out of the bag while watching television, or even grabbing a second bag to munch on because your show is still on.
•Continuing to finish your food at a restaurant because others are still eating, even though you're full.
•Arriving at a party starving, so your dinner consists of fried appetizers and mayo-laden salads.
•Eating an entire packaged item only to realize later that it actually contained multiple servings.
I know I've been there. Once in a while is OK, but doing this too often can supersize your waistline and your risk for medical complications, including heart disease and type 2 diabetes. With just a little bit of preparation and planning, you can keep your eating habits and your portion sizes under control.
At restaurants
1.Doggie-bag it. Don't finish your food just because it's there—or because you're still at the restaurant waiting for others to finish. Most restaurant portions contain more food and calories than you need for one meal. Bring your leftover food home, or allow the busboy to take it away early. Even better, have the server pack half of it to go before bringing it to you. It seems like an odd request, but it's not uncommon these days
2.Share with a friend. When you split a meal, not only do you cut the price in half, but you cut the calories in half, too!
3.Order the lunch or appetizer portion. Lunch and appetizer portions are cheaper and contain fewer calories than full-sized portions.
4.Avoid buffets and all-you-can-eat specials. If you're like me, you want to try everything when you go to a buffet. That's why it's better to avoid buffets when you're trying to control the size of your portions. When you have no choice about where you go (like a large family gathering or party), find the smallest plate and fill it up with the healthy stuff like grilled chicken and vegetables first. If you must go back for more, allow yourself one trip. And only get what you really want. It's such a common habit to take a bit of everything, but if you can savor one reasonably sized serving of your favorite item, you'll enjoy it a lot more.
5.Choose items with large portions of veggies. Or order salad or fruit on the side instead of fries. If you're starving, you can fill up on high-nutrient, low-calorie food to keep full.
6.Eat your favorite "indulgence" foods every now and again. Totally denying yourself the foods you take pleasure in is a surefire way to set yourself up for failure. So go ahead and treat yourself once in a while to avoid feeling deprived. But eat a smaller portion, and savor every bite.
At home
7.Hang up fridge visuals. Don't swing the fridge door open mindlessly. Think before you eat. Hang up a picture of how you once looked, that one piece of clothing you wish you could fit into, someone who you want to look like, or even someone you don't want to look like. Take a moment to think about what you're really hungry for and about your weight loss/health goals before you grab something out of the fridge. I've gone as far as putting up a "closed after 9 PM" sign on mine, since I can't seem to find a fridge lock with a timer.
8.Preplan your groceries. Don't shop when you're hungry and you'll be less likely to bring unhealthy food home. Stock your house with healthy foods and snacks that are easy to grab when you're hungry, such as fruit, cut-up vegetables with hummus, or light cheese and crackers. You can also purchase single-serving snacks. I love The Skinny Cow® ice cream sandwiches. (Mint chocolate is my favorite.) They're less than 150 calories and are preportioned so I know when I'm finished.
9.Don't eat straight out of the box or bag. If you do this, odds are you'll finish everything in it—or at least eat more than one serving. Instead, fill a small container or baggie with a single serving and leave the rest in the kitchen.
10.Break leftovers down. Instead of putting leftovers in one big container, break them down into single-serving meals or snack-sized portions before storing them.
11.Hang wall mirrors. We tend not to eat as much when we see ourselves.
12.Use smaller plates. If you can't fit as much food on the plate, you're likely to eat a smaller portion. Even better, use non-microwavable plates so you can't heat up seconds—lay down a sheet of wrinkled-up foil, or use one of Grandma's metal-glazed dishes; both are considered unsafe for microwave use by the USDA.
13.Don't put serving bowls of food on the table. Fill your plate in the kitchen and put your leftovers away promptly after they cool so it's too much of an effort to go back to the kitchen to get seconds.
14.Look at the serving size listed on the package. You may not realize you're actually dishing out a double serving of packaged food for yourself. Make sure you look at the nutrition label so you aren't overeating without even knowing it.
At work
15.BYOL (bring your own lunch). When you make your own lunch, you get to control the portion and exactly what's in it. Cook a big batch of food on Sunday, like pasta and veggies or chicken and brown rice, then refrigerate or freeze portions to take with you.
16.Keep healthy snacks at your desk. When you have healthy snacks at your desk, you won't be as tempted to head over to the vending machine for candy or chips. I love Pirate's Booty® Aged White Cheddar baked corn and rice puffs at 130 calories per serving, or Kashi® TLC Honey Sesame snack crackers. Make sure to divide them into single portions in baggies so you don't overeat. And keep them tucked away in a drawer rather than on top of the desk in plain sight.
17.Keep protein bars handy. Protein bars can be a lifesaver when you don't have time to run out to get food, or a meeting postpones your lunch for a couple of hours. Watch out for bars that only have a few grams of protein and seem to taste more like candy bars than meal replacements. P90X® Peak Performance Protein Bars are jam-packed with 20 grams of protein. My favorite flavor is the chocolate fudge. They save my stomach from growling louder than the speaker in meetings and can replace a meal in an emergency.
18.Research healthy lunch places near work. A few minutes of research can save you calories in the long run. Some places have light menu options with smaller portions that contain fewer calories. Plus, you can look up the nutrition information for many popular restaurants online even if they're not posted on the menu. And, of course, remember to avoid those all-you-can-eat specials.
19.Stock up on Shakeology® single-serving packets. I actually set reminders in my email calendar for 3:30 each day so I remember to have a Shakeology shake as my afternoon snack. It keeps me from raiding the fridge like a maniac when I get home for dinner. Shakeology single-serving packets not only contain protein and fiber that help you feel full, but also whole-food ingredients to nourish your body—all with only 140 calories a serving. I know that whether or not I eat healthily throughout the day, as long as I have my Shakeology, I'll be getting all the nutrients I need, and I'll feel full so I won't overeat.
20.Drink tea—and lots of water. If you're filling up on zero-calorie water and tea, you'll feel fuller and eat less when it's mealtime.
21.Log what you eat. Hold yourself accountable for what you eat. If you're a Team Beachbody® member, you can track your meals here or keep a notepad handy if you're not near a computer. Keeping track of everything you eat will help you take a closer look at your eating habits so you can make better choices.
22.Don't always have your cake and eat it too. There are about 300 people who work with me. If I ate cake every time there was a birthday, I'd have it almost daily. (Fortunately, Beachbody discourages people from bringing sweets to the office.) It's OK to treat yourself to some cake occasionally, but don't always eat it just because it's there. Make sure that when you do choose to indulge, you stick to your nutritious meal plan for the rest of the day, and just augment it with a small slice of cake.
23.Bring healthy snacks to meetings. If you're hosting a meeting, instead of the usual donuts and pastries, provide fruit, veggies, hummus, cheese, and wheat crackers. If you're not in charge of food-planning for meetings, break room, or vending machines, request that healthy food alternatives be made available at your office. After all, a sugar crash 30 minutes after the morning meeting isn't going to boost anybody's productivity.
At parties
24.Pre-eat. Before you leave home for a party, eat your own healthy, nutritious food. When you arrive at the party, you can focus on the people and the festivities instead of making a beeline for the buffet table. You can still enjoy tasting the appetizers, but you'll be satisfied with less.
25.Be a healthy host. Hosting a party? Serve healthy food. Your guests will thank you—plus you'll probably burn a ton of calories running around playing host!
26.Wait 20 minutes before going back for seconds. Sometimes, especially at extravagant parties, there's an endless variety of delectable food you'd never make or buy for yourself. Make sure you sit down with your first plate and eat slowly. It's okay to go for seconds, but before you do, take your time enjoying your food and conversing with fellow partygoers for at least 20 minutes while that first round of food digests. After you do, you may realize you've already had enough. And if you do decide to go back for seconds, don't restock the plate with everything on the table. Just take a small amount of a few of your favorites.
27.Don't hover around the food table. This is a recipe for disaster. I've found myself picking up olives and crackers as if my hand had a mind of its own. Take a cracker and run—far, far away from the food table. If you're still hungry, walk back over—but don't hover. Your waistline will thank you.
28.Treat yourself with nonedible rewards. It's natural for people to associate events and personal accomplishments with food. Holidays, weddings, football games, movies, job promotions, housewarmings, school events, community celebrations—customarily, they're celebrated with food. Instead, though, try treating yourself with nonedible rewards. Work out, watch a TV show, get a massage or a manicure, buy a new outfit, or phone a friend to share your excitement. Focus on the reason for the celebration rather than the food.
29.Dress to impress. Don't wear clothes that let you overeat without feeling or showing it. If you wear extra-loose, über-comfy clothes—or ones with an elasticized waistband—you might eat more. Instead, try wearing an outfit you look great in—if possible, one that's a little bit formfitting. Then there's less room to get away with eating too much. Besides, you'll get deluged with compliments that'll make you feel so great you won't want to overeat.
Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?
Note from Jessica: I"d love to hear your comments or questions. Please feel free to leave a commnet or email me at fitwithjessica@live.com.
Thursday, July 29, 2010
Girls, you need to eat!!!
Its funny but when I coach guys, they never give me a hard time about how many calories they should be eating. They happily take the advice of eating good foods, working out and they lose fat plus gain muscle. Its so easy coaching men. They don't argue that they think it will be too many calories. They don't make faces at me in disgust when told they need to eat 5 or 6 small meals a day. They just do it and it works.
But every single one of the ladies I coach or personal train, or teach a fitness class to always questions this advice. They roll their eyes at me. They make excuses. They will even try to bargain down the calories. I know ladies, that's what makes us different form men. But this good advice really works. You need to eat if you want to get to a healthier weight, lose fat and gain some lean, sexy looking muscle.
If you aren't doing any exercise at all, then you can go a lot lower in calories, but if you're spinning, running, doing P90X, Zumba, Turbo Fire, Insanity, kickboxing, weight training or any other strenuous exercise program at least 3-5 days per week, you need to eat and eat often!
Here's a sample of my day:
Bkfst: 8 oz low fat milk mixed with 1/2 sliced banana, 1 scoop vanilla whey protein and 1/2 cup of frozen berries blended with ice OR 1 cup of Greek low fat yogurt, with 1/2 cup of frozen berries and 1 tsp of honey
Snack: 1 small apple with 1/3 cup of almonds OR 1 P90X Peak Performance Bar
Lunch: 2 cups of salad greens with 3-4 oz chicken and a little dressing OR 1 scoop of chocolate Shakeology blended with 8 oz low fat milk and ice, w/ 1 tbs peanut butter
snack: 2 multi grain plain rice cakes with 2 tsp of PB on each OR 1 scoop of Choc. Shakeology blended with water and ice (if I didn't have it for lunch)
Dinner: 1-1/2 cups of salad greens, 1 cup of veggies and 3-4 oz of chicken, lean pork or lean beef
Now depending on how much exercise you do, what type, how much you weigh, your age, your height and your goals, your calories are going to go up or down, but the simple fact of the matter is you need to fuel your body with good nutrition if you want it to perform at peak performance. Think of your body as a machine. Put the right fuel into it and its going to run smoothly. Put bad stuff or not enough stuff in and its going to sputter and stall.
Did you also know that the act of chewing, swallowing and digesting your food, burns calories? Did you also know that your body works harder to burn certain foods? Did you also know that if you want to keep your blood sugars regulated, you need to eat often? And did you know that fluctuating blood sugar levels can contribute to weight gain or lack of weight loss?
So ladies, take a look at what the healthy guys you know are doing. They're not starving themselves, or only eating carrots for lunch. Look at what they pack in their coolers and take to work. Granted you don't need to eat the same portions they are, but you should take some lessons from the guys, and listen to me, Coach Jessica:)
Let me know if you need more help with this. I know it is hard to change the way you think or were taught to think. You can email me anytime at wattersjes@msn.com.
But every single one of the ladies I coach or personal train, or teach a fitness class to always questions this advice. They roll their eyes at me. They make excuses. They will even try to bargain down the calories. I know ladies, that's what makes us different form men. But this good advice really works. You need to eat if you want to get to a healthier weight, lose fat and gain some lean, sexy looking muscle.
If you aren't doing any exercise at all, then you can go a lot lower in calories, but if you're spinning, running, doing P90X, Zumba, Turbo Fire, Insanity, kickboxing, weight training or any other strenuous exercise program at least 3-5 days per week, you need to eat and eat often!
Here's a sample of my day:
Bkfst: 8 oz low fat milk mixed with 1/2 sliced banana, 1 scoop vanilla whey protein and 1/2 cup of frozen berries blended with ice OR 1 cup of Greek low fat yogurt, with 1/2 cup of frozen berries and 1 tsp of honey
Snack: 1 small apple with 1/3 cup of almonds OR 1 P90X Peak Performance Bar
Lunch: 2 cups of salad greens with 3-4 oz chicken and a little dressing OR 1 scoop of chocolate Shakeology blended with 8 oz low fat milk and ice, w/ 1 tbs peanut butter
snack: 2 multi grain plain rice cakes with 2 tsp of PB on each OR 1 scoop of Choc. Shakeology blended with water and ice (if I didn't have it for lunch)
Dinner: 1-1/2 cups of salad greens, 1 cup of veggies and 3-4 oz of chicken, lean pork or lean beef
Now depending on how much exercise you do, what type, how much you weigh, your age, your height and your goals, your calories are going to go up or down, but the simple fact of the matter is you need to fuel your body with good nutrition if you want it to perform at peak performance. Think of your body as a machine. Put the right fuel into it and its going to run smoothly. Put bad stuff or not enough stuff in and its going to sputter and stall.
Did you also know that the act of chewing, swallowing and digesting your food, burns calories? Did you also know that your body works harder to burn certain foods? Did you also know that if you want to keep your blood sugars regulated, you need to eat often? And did you know that fluctuating blood sugar levels can contribute to weight gain or lack of weight loss?
So ladies, take a look at what the healthy guys you know are doing. They're not starving themselves, or only eating carrots for lunch. Look at what they pack in their coolers and take to work. Granted you don't need to eat the same portions they are, but you should take some lessons from the guys, and listen to me, Coach Jessica:)
Let me know if you need more help with this. I know it is hard to change the way you think or were taught to think. You can email me anytime at wattersjes@msn.com.
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