Volumizing Your Food and Downsize Your Waistline

•November 1, 2012 • Leave a Comment

With Thanksgiving Day just around the corner, many of us are already looking forward to putting on our elastic-waisted pants and filling up at Mom’s dinner table. But what you may not realize is that Thanksgiving day marathon-eating can cost you upwards of 3,000 calories in just one day! However, there are ways to eat and feel full without having to go back for seconds, thirds or forths.

The idea is to volumize the food you eat so that the size of the food is large but the calorie count is low. Things that most easily come to mind are vegetables. Two 7-8 inch carrots are just 60 calories in comparison to say 20 pieces of candy corn that’s 150 calories. A better example is regular pasta versus squash pasta. One cup of regular pasta has 220 calories while squash pasta has just 155. Plus, the latter packs way more vitamin C and B!

Still not catching on? Well let’s talk breakfast. A bowl of cereal or maybe a turkey bacon
classic breakfast wrap from Starbucks could be considered healthy eating. But if you are trying to lose weight and are still hungry after your morning meal, try another tactic. While those examples are roughly the size of your fist, what if your breakfast could be as big as a side plate, have the same amount of calories and keep you fuller longer? One of my favorite breakfast meals to make is an egg white casserole. The dish below has about 1,050 calories and serves six servings. Ingredients include three cartons of egg whites, one bag of hash browns, ¾ C of green onions,  ½ C of parmesean cheese, one small white onion and garlic powder. Add refried black beans at 500 a can and it’s about 280 per meal!

On a larger scale, let’s plan for lunch of dinner.  The photo to the left is of a chicken stir fry with the following ingredients: green onions,  broccoli, carrots, one white onion, one red pepper,  one annheim pepper, cilantro, garlic, garlic powder and  four grilled chicken breasts.  This entire pan is just 685 calories…..for ALL of it! Eat it with quinoa and it’s 1,515 calories and is enough for 8-10 servings. As if you need more evidence, a single Chipotle chicken burrito with all the fixings has roughly 1,200 calories in it.

So next time you plan a meal, take a little time to bulk up on low-calorie ingredients and you’ll save big in the end!

Posted in Fitness, Nutrition

Learn How to Say “No” and You Might Just Save Your Health

•August 27, 2012 • 1 Comment

You’ve decided that you really need to buckle down and get healthy. You’re ready. You hit the gym with such relaxed confidence that your friends wonder how you have such drive and motivation. You are the envy of non-gym-goers. However, what your friends may not know is that you have a terrible weak spot, one that they themselves may actually be contributing to.

After-work cocktails, golf-outings with the boss, girls night out, watching the game with the guys…  The list is endless. Being social in our society equates to eating and drinking with our peers. Anyone who chooses not to imbibe suddenly has a target on their back. The other people in the group suddenly feel the need to make overt comments deeming the non-drinker or the healthy-eater the black sheep of the group. The target put on your back at work-related or social outings unfortunately does not end at the outing. Many people feel that if they don’t have “another round” or heel to going to another event, they will not get promoted at work or they will lose friends. But since when has saying “no” meant you can’t be any fun? Since when does it mean you are not a part of the work team?

We all like to feel like we are a part of something but at what cost is it when it involves your health? You may not think saying yes to a few extra beers on the golf course with your boss would do much. But over time, extra empty calories can lead to everything from weight gain to blood sugar conditions to tooth decay and high cholesterol. Despite some studies that say one glass of alcohol a day for women and one to two a day for men can have positive health effects, five glass of wine a week alone can lead to a weight gain of a little over eight pounds a year. In mass amounts, alcohol can also lead to a shortened life span. And often times, along with cocktail hour comes every-appetizer-on-the-menu-hour. Many people consume over 1,000 extra empty calories at events in addition to the essential food they eat during meals. So when the group rallies around, start weighing your options.

But there’s more. Saying “yes” to peer pressure means more than just the health conditions that could follow from a poor diet. What you are doing when you concede to the poor habits of other people is saying I’m not as important as you are. Sound dramatic? Remember the comment, “If everyone jumps off a cliff would you?” Why let people walk all over you when you want to improve the quality of your life? What’s the worst that could happen if you only had one drink and sipped water the rest of the night?

The saying, “everything in moderation” could not be more true but you have to be the one to moderate. If the people in your group give you flack, they themselves may not be mentally strong enough to do the same for their health. You have to be the strong one. You are the one who wants to move forward and improve yourself. It may take you saying “no” more than once, but the more you stand up for yourself the more your co-workers and friends will likely take notice. And when they do, they will realize that you are not saying no to being a part of the group. They may even ask you which gym you belong to or about the kinds of workouts you do. You’d be surprised at what happens when you don’t succumb to your social bully and you stand up to a long, healthy life!

Photo credits: Cake vs. grapes by auremar and girls with champagne by befly. Shutterstock.com

Posted in Fitness

Working Out Like a Mad Woman But Still Not Seeing Results?

•August 5, 2012 • Leave a Comment

Image 

You may have heard that in order to lose weight, intake must equal outtake. So you bust your butt on the cardio machine or hit two fitness classes a day thinking you’re putting in the time, you should be leaner by now! This is how to lose weight…right? Not always. Try out these three tips if your workout schedule doesn’t seem to be cutting it:
 
#1 Take a day off…or two! You heard me! Working out six to seven days a week doesn’t leave time for your muscles to repair themselves. You keep exercising without at least one day off and you’re risking injury. Plus, sometimes the more you workout, the more you’ll eat post-workout than you would’ve had you taken that rest day!
 
#2 Trade a cardio/strength day for a mind-body day! Many of us overeat or have a few extra cocktails because we eat in response to stress or maybe even something exciting in our lives. How many times have you eaten out of your ”save for emergency only” goody drawer at your desk after a stressful work meeting? What about at something fun like a baby shower or at a friend’s birthday party? Nevertheless, it might also be because your muscles are overworked or overtrained. If you’re sore and achy all the time, you might sometimes use food as a semi-aspirin. Yoga can open up tight joints, balance out your muscles and lower your stress level so you’ll be saying “Aaaahh!” instead of “Ouchhh!”
 
#3 Do what your friends are doing. Huh? Didn’t your mom always tell you to never be a follower? Try trading in your weekly workout program for your BFF’s for a week! See how a different series of workouts can challenge your body. On top of that, swap ipods! You’d be amazed how a new library of music can pep up your sweat-sessions!
 
Photo Credit: Peter Bernik. Shutterstock.com

Posted in Fitness
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Where do You Fit FIT in?

•July 2, 2012 • Leave a Comment

 Sometimes 9-5pm, Sometimes 9-9pm

You have to work to make money so that you can eat, have a place to live, pay bills, support your family… I’m stressed out just writing that list! We know we have to work. But when does your life begin and your work end? The longer you put work first, the more you can expect to see your waistline, blood pressure and stress-level increase. This in turn will cause you to have to spend more than you would had you started working out sooner.

Like the busy Mom from June’s post of “Where do you fit FIT in?”, try purchasing some home fitness equipment for you to use before or after work. If you paid for it and it’s taking up space in your place, you’re more likely to use it. But…if for some reason that treadmill becomes more of a coat rack than anything, try these ways to work in a work out:

1)      Find a Local Gym Near Your Office

2)      Hire a Corporate Personal Trainer

3)      Join a Local a.m. Bootcamp

4)      Ask Human Resources About Corporate Wellness

5)      See If There’s an Option to Work From Home

6)      Set Up a “Biggest Loser” Competition at Work

7)      Seek out healthy choice catering companies for business lunches

Posted in Uncategorized

Where Do You Fit FIT in?

•June 10, 2012 • Leave a Comment

As a Personal Trainer, I’ve come across many clients who fit a certain lifestyle. They are Moms who feel guilty about taking time away from their kids to work out. They are business executives who have to schedule regular appointments with a trainer because they wouldn’t otherwise workout. And they are also college students fending off college weight gain, people who are new to the gym and people who  just need that extra push.  Exercise is a very personal experience.  But we all share the need to strive for something better for our health. Sticking the same workouts will lead to the same results. But how do we change when our jobs, family, friends, emergencies, etc. outline each day?  You might be surprised to discover ways to work out that haven’t already thought of. See where you fit in!

#1) Make Time for Mommy

The early morning feedings, the endless amount of laundry and the race to drop off your children at soccer practice makes for a full day. But maybe in the midst of motherly duties you catch a glimpse of yourself in the mirror and find that your normal size pants no longer feel so relaxed fit against your thighs. You’re a mom after all right? No longer that svelte teenager, you are now forever put into a category of mom pants, baby spit-up and early nights in watching Jeopardy. Get your head on straight and wake up! You can be an awesome mom and feel great about your body! Stop choosing to classify you and your body as stuck in some imagined deterioration of youth and beauty.  Choose to live in the moment and realize you are beautiful and you do have options!

Like any busy person, you have to schedule the time as your time. This will get easier as your kids are old enough to be in school. But if you have children under the age of five in the house you’re likely to not even be aware of what time it is period. So, a good time to workout at home would be when your baby is about to take a nap. Put them in to a baby carrier that can attach to your body. They’ll be sound asleep against your chest as you walk on the treadmill or use an elliptical machine. If that doesn’t work, try scheduling a play date or ask family members to watch the baby for an hour. It is important than you do schedule time for yourself. If you are not 100% healthy, how can your kids be 100% healthy?

DVDs, an at-home piece of fitness equipment or a personal trainer who makes house calls may come in handy. Check with your local gym or find a personal trainer at acefitness.org who might be able to bring the gym to you. If not, here are some of my favorite DVDs and home cardio equipment:

DVDs Great For New Mommies:

Mommy Baby Body Builders

Back in Shape With Baby

Jillian Michaels: 30 Day Shred

Buff Moms

Mommy and Me Workouts

Suggested  Places to Buy Cardio Equipment:

precor.com

lifefitness.com

sears.com

dickssportinggoods.com

nordictrack.com

Baby Carriers:

peppermint.com

babysrus.com

babysling.com

Photo Credits: Sleeping on bike by Robert Kneschke and mommy with stroller by Yanlev. Shutterstock.com

Posted in Fitness, Wellness

Easy and Healthy Recipes!

•May 4, 2012 • Leave a Comment

Centered Chef Charred Corn & Quinoa Chopped Salad
Created by Ryan Hutmacher
1 platter equals 12 servings

CHARRED CORN SALSA
3/4 lb corn, fresh, cob, grilled, sliced off cobb
6 oz onion, red, raw, diced small
9 oz peppers, red bell, raw, diced small
9 oz peppers, green bell, raw, diced small
9 oz tomato, grape, yellow, diced small
6 Tbs cilantro, fresh, minced
6 Tbs juice, lime
9 oz canned beans, black, rinsed and soaked for 24 hours
9 oz quinoa, cooked for 10-12 min

Posted in Uncategorized

Trainers Eat Pizza Too

•April 28, 2012 • Leave a Comment

When we hear the job title “Personal Trainer” we sometimes get it into our heads that “Personal Trainer” is somehow code for “Superhero.” However healthy and strong we personal trainers are, I’m afraid we too have our flaws. Somewhere in our society most people find security in knowing that there are experts out there who have all the answers. We want someone to lead us to better horizons when we ourselves do not have the answers. But when it comes down to it, even personal trainers sometimes have a hard time flawlessly maintaining complete physical and mental health.

When you have a desire to be a greater person in some way, shape or form, it can be hard finding out your role model isn’t perfect. It’s like finding out Santa Claus isn’t real. Luckily all is not lost. As a personal trainer and a true chocohalic, I can tell you that if we can do it, so can you. People who claim to have an impermeable diet and workout schedule probably have found out how to create balance in their lives as a whole. They have not only become master of the Stairclimber but they have become master of moderation. In order to find your own superhero-style balance, you should create an outlined plan that includes what works for you schedule-wise, what you have found you can eat and not eat, when and how you should work out and what your obstacles and emotional triggers are. The key to being able to have a slice of pizza and still maintain a healthy size is not just the physical workout you are given by your trainer. It’s the trainer workouts, what tips and resources they can give you to help tackle your weak spot(s) and the example they set with their own outlined plan.

Hearing that a trainer skips a workout here and there or that they have a few too many cocktails on the weekend, doesn’t mean that they are not a good trainer. In fact, it could very well mean you’ve found a successful trainer. Trainers who imbibe every now and then and can maintain their own health can set an example for those people who think a three-hour-a-day-workout and a liquid diet are their key to a size 4. We learn best from our own trial and error but knowing that someone else has found and continues to find true balance helps us to keep trying. Each day we get out of bed, we must keep ourselves accountable and keep learning how to live a healthy, happy and successful life. If we stop putting people and ideals on pedestals, we learn humility and we realize life is a constant learning process. We can learn from those around us and tweek our own ways to reaching an enriched life! Work with your trainer and learn how!

Photo Credits: Girl eating by Poulsons Photography and key by Gunnar Pippel.

Posted in Uncategorized

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