Avoiding a [workout] Slump

I have been run-ragged the last couple of weeks- between work, moving, training for the half and just trying to have a life I obviously have been super busy. During this time it is hard to find ways to get in my workouts, specifically runs; this isn't the first time I have had trouble fitting in long workouts so I thought I would share with you what helps me avoid a [workout] slump...

- Meet friends for more than food and drinks. Yes, it is nice to just post-up at a restaurant and catch-up but now I find myself meeting friends for a walk, run or gym class. This way I am getting in my social hour and my workout! Especially, during my training meeting a girlfriend for my long runs on Sunday's (6+ miles) makes my workout go by a lot faster ; )

- Switch it up. It can be quite monotonous to stick with the same routine week to week; I try and add a new class at least every 2 weeks and change my run location every Sunday.

- Fuel makes perfect. Meal planning and preparation is always key for a successful workout regimen. It keeps your energy up, makes you feel good and keeps you on track. The better you eat, the better you feel, the more successful you will feel when you complete your workouts. If I know I definitely cannot squeeze a workout in, making sure I eat smart helps!

Some of my favorite pre- or post-workout snacks
(Not pictured- after workouts I may have a small cup of chocolate milk or coconut water)

- New outfit- new outlook? Sometimes it takes a new piece of workout gear to get you going! I just got a new app on my iPod..."iMapmyrun". It's a great motivator for outside running; with it's GPS capabilities and ability to record my pace, distance and calorie burn, I am excited to hit the pavement!


How you do you avoid a workout slump?

Making Peace with your Food- Mindful Eating Vol. 2

My ode to Mindful Eating continues as I work toward my half marathon goal...

Photo Credit

-Honor your feelings without using food. Anxiety, loneliness, boredom, and anger a few of the many emotions that trigger emotional eating. Identify which of these emotions send you to the pantry and write down how you're feeling. Take a walk, get on the phone and talk with a friend, drink a glass of water or tea, exercise, find what works for you.
-Accept you for you. You are who you are; it’s your genetic blueprint. Be proud of whom you are and make that body the healthiest it can be; you only have one. Don’t be unrealistic and overly critical about your body shape, no one is alike and you are beautiful as you are.
-Eat to live. Ever stop to think about the foods we crave? Cookies, cakes, chips, candies…all foods prepackaged; doesn’t that make you wonder why you don’t crave vegetables, bananas, apples…the whole foods? Think additives and preservatives in food that cause your body to produce cravings for these sugar and sodium laden foods...yikes! I challenge you to change a habit every couple of weeks. Add a piece of fruit to your breakfast and take away that bag of chips at lunch…notice that just in a couple of days your body will stop craving the chips. Take it one step at a time…establish realistic, timely goals.
-Most importantly, remember you won’t gain weight from the one piece of cake you ate at for dessert at dinner last night. It is what you eat consistently over time that matters. Progress not perfection is what counts.

Did you miss the first post? Mindful Eating Vol. 1

Making Peace with your Food- Mindful Eating Vol. 1

I am eating for fuel as I make my way through training for my Half Marathon! [AH]!

How and why you ask? I am making peace with my food...

- Give yourself unconditional permission to eat. If you keep telling yourself you can’t have something and deprive yourself, it can lead to intense feelings of deprivation that build into uncontrollable cravings and binging. Remember to think “do I really need this?”, “how it will make me feel once I am done?” and if you have decided it is something you need, savor every bite and really enjoy the satisfaction factor, one of the most basic gifts of existence- pleasure and satisfaction that is found in the eating experiences.
- Reject the diet mentality. Learn to eat the things you want. Listen and honor your hunger. Keep your body biologically fed- look for your hunger cues from your body and act upon them.
- Respect your fullness. While eating ask yourself, how does the food taste? Pause in between bites and put your fork down, this will give your body more time to signal to the brain that you’re full. It takes about 20 minutes for this message to get to the brain.
- Eat and focus. Go back to the times when we ate as a family at the dinner table and not around the TV in the living room. Studies have shown that those who focus on their meal during a meal time and aren’t watching TV, driving or in a hurry and standing, have eaten less calories in one sitting.

Merry Citrus

Happy Holidays Everyone!

I thought it would only be fitting to continue my holiday motivation [and cheer] for sticking to your routine by letting you know what I am snackin' on into this holiday weekend.
What I'm loving at the moment...

Yes, guys totally diggin' the clementines during this time of year! They're sweet, satisfying, low calorie and loaded with immune boosting vitamin C. At only 35 calories a  pop, the little buggers are easy to stash in your bag for a snack and easy to peel in a hurry....I mean, let's be honest, what's not to love?

I love clementines. It's funny how food can bring back so many memories; clementines remind me of my family; particularly my Mom and Sister. Around my house, clementines would always be in stock; they are our number one family snack for all hours of the day! YUM! Merry Citrus!

I'm just doin' it

With the holiday's creeping on [in more ways than one], I am finding new ways to mix my fitness routine to fight off the extra calories at the numerous holiday parties, luncheons and office treats. Anyone in my boat?

Well, I have a group of "gym friends" that have been dogging me for months now about doing a half marathon with them in March. As you know, I like to consider myself a motivational person as I find myself trying to motivate others all of you but, it's hard to find it for myself too!

Today, I think I have found the courage and that "feeling" of "I got this" that I needed. You know that feeling? When your just not sure you can do it and then you just stop thinking terrible thoughts and say "I'm just doin' it?" Well, that was my EXACT thought this afternoon...

I got on the treadmill and without even allowing myself to think of a distance to run, a time to stop (when I hadn't even started yet) or that I was going to not be able to do even 2 miles...I started running. and running. and running. I don't know what came over me...

it may have been the new shoes...

or the company of one of my favorite gym rats alongside of me...
possibly the two episodes of my favorite show, Friends, on TV...

and even a break in my everyday workout helped too :) But I ran, and not only did it feel great but I ran a personal best record in distance-- 5 miles!

Whatever it was, I know it stemmed from my I'm just doin' it attitude!
Don't forget to set new goals, find ways to motivate yourself and most importantly, stick with the fight and keep a positive attitude! If I can do it, anyone can!

Holiday Hints

Hey guys and Happy Holidays!

So I wanted to share with you my latest and greatest find! I have stumbled across a great site for holiday gift giving. If your anything like me, it's hard to break-away from routine and get to the mall for a quick holiday shopping spree. Avoid the crowd and support local artisans, farmers, ranchers, cheesemakers, bakers and other small, family-owned companies! What a great way to give to your loved ones, friends or co-workers. Chose a healthy treat, indulgent sweet or sign someone up for Jam of the month club : )

Shopping Local! Check it out! As seen in this month's Shape magazine!

My Guide to Portions

Hey guys! Thanks for the great emails with awesome suggestions! I got one question regarding portion sizes...

 Portion control can be a deciding factor in weight loss vs. management. It is usually what anyone can make a simple modification with and see results! Often times it is hard to measure our portions percisely using a scale so I like to use different objects and tricks in order to keep my portions in [quick] check! Follow My Guide to Portions and feel confident about your plate...

• Tip of your thumb: about 1 tsp of peanut butter
• Handful: about 1/2 cup cooked or raw vegetables, a piece of fruit or 1/2 cup of cooked rice or pasta
• Check book: equivalent to a 3 oz serving of fish
• CD: equivalent serving size of a waffle, pancake or slice of bread
• Computer mouse: one serving of a baked potato
• Deck of playing cards/ palm of your hand: a serving or meat, fish or poultry
• One domino: 1 oz serving of cheese
• Golf ball: about 1/4 cup of dried fruit or nuts
• Tennis ball: about 1/2 cup of food (ie. ice cream)
• A baseball/ size of your fist: equal to a serving of fruit or vegetables

   

A real quick tip...fill your plate with 1/2 vegetables!

What's your portion control trick?

Healthy Hostess

Hey guys! Hope your enjoying your weekend, as am I. I wanted to share this great dinner that I cooked for a friend and I. It was healthy, 90% locally grown, wallet-friendly and more importantly, waist friendly!

I used most of my Farmer's Market purchases from Thursday for this meal. I started with a simple salad:

• Cucumber
• Tomato
• Romaine

Then for my other side I did a simple sauteed zucchini and squash:

• 1 Tbsp of canola oil
• Garlic
• Florida Seasoned Pepper from Penzeys Spices (A salt free pepper and citrus blend)

The protein was a center cut pork chop that I marinated in:

• BBQ Sauce
• Mango Coconut Sauce (found in Fresh Market)

Served with my Farmer's Market Summer Mango Salsa (picture above)

Serves 3: ~$3.86 per serving

Grocery List
- Cucumber- $0.40
- Tomato- $1.00
- Romaine- $1.00

- 2 Squash/Zucchini: $1.20
- 3 Center Cut Pork Chops $2.99
- Marinades: $3.00

- Salsa: $5.00 for whole container (used 1/4)

Look at me with all my veggies : )

Smart Snacker: 101

Looking to become a Smart Snacker? The one thing that will ensure smart snacking is planning. Planning will pretty much make or break you when it comes to food choices. Below are my snacks I have packed ahead of time to bring to work with me; this way I know I have two really great, satisfying, nutritious snacks incase I am...
1. craving something naughty, I can go ahead and "splurge" on my Luna Protein bar (Chocolate/Peanut Butter flavor always tickles my taste buds; just as sweet as a candy bar but 1/2 the sugar and 3x the protein)!,
2. hungry in a pinch and don't have time to take a real "lunch" and/or
3. I need an afternoon pick me up (this way I won't make way to the community candy jar; I know we have ALL been there)

Farmer's Market Fresh Cameo Apple (Sweet and Super Crunchy) & Luna Protein Bar

Whether it's meal or snack planning, planning your trip to the gym or planning an outing with friends, in order to be a successful Smart Snacker planning will be key! This is Smart Snacker: 101- if you plan, everything else will fall right into place : )

Do you have any planning tips? I'd love to hear!

Think Pink.

October is National Breast Cancer Awareness Month- all the more reason to Think Pink.

Around this time of year it's a good idea to re-evaluate your diet and make your way towards adopting a new behavior modification...for example, I am adding more vegetables to my lunch.

Making behavior modifications like mine above, and following a healthy diet, while incorporating exercise, will promote a healthy lifestyle, optimal well being and may help protect against some cancers and other diseases.
Some quick tips?

- Maintain a healthy weight; avoiding excessive weight loss/ weight gain is ideal, the street name would be "yo-yo dieting," ugh makes me cringe!
- Try and incorporate fruits and vegetables at each meal; berries with breakfast, a salad and a banana with lunch and broccoli mixed with cauliflower with dinner
- Go for whole grains and whole wheat carbohydrates (breads, pastas, rice, etc)
- Get most of your fat from "healthy fat" (polyunsaturated and monounsaturated) found in olive and canola oils, fatty fish like salmon and nuts
- Make sure your getting your share of Vitamin D and Calcium...remember that awesome yogurt? eat it!
- Limit red meats and processed meat/foods (think- pre-packaged)!
- Try and exercise at least 30 minutes everyday, even if it's taking the stairs all day at work instead of the elevator! It can all count : )

Got a migraine?

Got a migraine? There may be more to it than a bad day and not enough caffeine! Research shows that many foods containing suflites and nitrites (commonly found in foods naturally and as additives) as well as, many other foods, that may be contributing to our unbearable migraines. Check your diet for these migraine causing culprits:

Aged cheese and other tyramine-containing foods: Tyramine is a substance found naturally in some foods. It is formed from the breakdown of protein as foods age. Generally, the longer a high-protein food ages, the greater the tyramine content. The amount of tyramine in cheeses differs. Some cheeses high in tyramine: Blue cheeses, Brie, Cheddar, Feta, Gorgonzola, Mozzarella, Parmesan, Swiss, Processed cheese

Alcohol: Blood flow to your brain increases when you drink alcohol. Some scientists blame the headache on impurities in alcohol or by-products produced as your body metabolizes alcohol. Red wine, beer, whiskey, and champagne are the most commonly identified headache triggers.

Food additives: Preservatives (or additives) contained in certain foods can trigger headaches. The additives, such as nitrates, dilate blood vessels, causing headaches in some people.

Cold foods: Cold foods can cause headaches in some people. It's more likely to occur if you are over-heated from exercise or hot temperatures. More than 90% of migraine sufferers report sensitivity to ice cream and cold substances.

Other foods high in tyramine are: aged, canned, cured or processed meats, certain beans (fava, broad, garbanzo, lima, pinto), onions, olives, pickles, avocados, raisins, canned soups, and nuts.

What Are the Symptoms of Food Additive-Induced Headaches?
Most headache symptoms begin within 20-25 minutes after consuming these products. They include

• Pressure in the chest
• Tightening and pressure in the face
• Burning sensation in the chest, neck, or shoulders
• Facial flushing
• Dizziness
• Headache pain across the front or sides of the head
• Abdominal discomfort

The Dish on [vegetarian] Diets

As your Smart Snacker, I am here to help navigate you through the chaotic would of nutrition...so let me do my job and give you the dish on vegetarian diets! Afterall, there are COUNTLESS diets out there and these days it's hard to decipher the differences.

Vegetarianism is a diet that is comprised of mainly plant foods and thus lacks animal proteins which is then replaced with vegetable protein sources (ie.soy). A vegetarian diet does not include fish, a major source of omega-3 fatty acids, though some plant-based sources of it exist such as soy, hempseed, pumpkin seeds. canola oil and especially, walnuts and flaxseeds (click to see how to eat them).
Then you've got your...
Lacto-vegetarian: those who do not eat meat or eggs but do consume dairy products.
Lacto-ovo-vegetarian: those who do not eat meat but do consume dairy products and eggs.
Ovo-vegetarian: those who do not eat meat or dairy but do eat eggs.
Veganism: those who avoid eating any animal products including eggs, milk, cheese and sometimes honey, are known specifically as dietary vegans. Most also avoid using animal products such as leather and some cosmetics, and are called vegans.
Raw foodist: a raw food diet involves food (usually vegan) that is not heated above 116F; it may be warmed slightly or raw, but never cooked. Raw foodists argue that cooking destroys enzmyes and/or portions of each nutrient

Free Fitness

Hey guys! So as promised...but a little late (better than never), I must share my State Park adventures. It was an eventful trip I had, over the 4th of July weekend. I ventured out to the park stretching out into the chesapeake bay with one thing in mind...time to explore! I am all a new adventure, especially one that may incorporate some exercise. In all of my excitement, I failed to plan!

I set out to the state park in flip flops, no bug spray, snacks or H2O. Big mistake but seeing views like this made up for it...

I even made the two mile hike to the lighthouse...

We heard there was a beach on the otherside so we took the challenge.
After walking a combined total of 5 miles we found it...

Needless to say, I was exhausted, famished and my ankles hurt by the time we made it back to the car.

Noteworthy: Although I was anything but prepared for my 5 mile hike it was a great way to get in some unexpected physical activity, connect with nature and the best part, enjoy some Free Fitness.

I am not going to lie, I have always been a gym rat! I am totally guilty...but I tell you what! I felt just as good if not better leaving that park with 5 miles behind me as oppose to walking out of a gym. I may not have been sweating as much as I would in my usual spin class, but it was a change in routine and fun Free Fitness. On your next vacation scope out the local parks and walking trails, and get out there! Just be sure to plan!

What's your favorite way to stay in shape on vacation?

Fight Your Battle with Weight Loss

If you don't remember anything about weight loss or find all the tips out there overwhelming, I want you to remember my "4 F's for weight loss." Their kinda like my "go to" weight loss tips when you need and want to know the basic foundation to your weight loss journey. This foundation of "F's" make the stepping stones to a successful journey.

Formulate your plan...figure out what your ultimate goal is and why? Planning also means for your meals

Freshen up your meals...with the exception of your favorite all natural bars (like my favorite Larabars) try and eat whole, FRESH foods. More fruits and veggies, less prepackaged, processed junkola

Fit...get fit that is! Make sure your getting some sort of physical activity in everyday; from taking the stairs to partaking in a vigorous sweat session in the gym. With physical activity and eating right...lbs should start melting off your body!

Find time for yourself. Time is always an issue and whether it's time for yourself at the gym or just to relax and read a book, "you time" is important and helps with your successes [in weight loss]. This will help you de-stress and fight stress hormones like cortisol which may induce hunger cues. It has been proven in research that weight loss may be inhibited by stress.

It was an Upset

The challenge turned out good but started terribly for me! I went to take my butternut squash out of the container and it was GROWING MOLD! Can you believe it? It's not like I had it sitting for a while, I just bought it Tuesday night!
I was SO looking forward to this meal! 


So, I had to find something to take it's place...
thank goodness for my polenta----->




So here's what I came up with...
Same ingredients sans butternut squash!

Not too shabby, right?

We've got parmesan polenta, pan seared turkey burger and sauteed spinach with sun-dried tomato and onion.
Parmesan Polenta:
Bring water to boil, add polenta, stir vigorously (it's pretty much a workout in it's self!) and add in Parmesan once cooked.
Sauteed Spinach:

Splash pan with a little canola oil (not much because the sun-dried tomatoes are packed in oil too), brown onion, add sun-dried tomato and let them soak a bit. Add spinach and let it ride from there!

Turkey Burg:

My burger was frozen so I took it straight from freezer to pan. Cooked it for about 20 minutes total, flipping it every so often. I added some Worcestershire sauce for extra bang! 


This meal is coming in under 500 calories (approximately, from my good judgment and according to portions and product nutrition fact labels)




Let's Talk Tips!

Lately, I have been struggling with the clock. I am a big stickler when it comes to people saying they have "No time!" I hate that excuse and sadly, I have found myself thinking it lately. Everyone has time; we all have the same amount of hours in the day it's just called time management.
It's a huge part of success when it comes to maintaining a healthy lifestyle! Finding time for yourself; to plan your meals or get to the gym, de-stress or enjoy a hobby.
Some tips for finding that time [especially for physical activity]...

- Break it up! If you have 10 minutes in the morning you can walk around the block, do a short exercise video or hop on your exercise machine, do it! 10 minutes is better than nothing!

- Add it up! 10 minutes in the morning, 10 minutes at lunch, 10 minutes at night...and you've already done 30 minutes of physical activity for the day.

- Beat the clock! Go in the AM before work/school. This will guarantee a workout! So much happens during the day that something may come up (or you may decide to hit happy hour with some work buddies) and you can't make it that evening. If that means you may have to forgo your favorite prime time show because you need to get to bed earlier, then make it happen. Hello! That's why we have DVR these days :)

-Find time! Take the stairs instead of the elevator, park further away in the parking lot, you get the point ;)

No matter when it is and how much it is...it just matters that it gets done!

A little bit can go a long way.

RD Day

Happy Registered Dietitian (RD) day! 

It has become a social norm of the US to eat out several times a week; for celebrations, in a pinch for time or out of pure laziness. As a dietetic intern (soon-to-be RD) I have been trying to teach patients that eating healthy will start at home. Eating at home [and becoming your own chef] is the best way to maintain a healthy lifestyle. I am not saying to never eat out again (that would be silly) but just don't make a habit of it. Cooking at home can be beneficial for countless reasons. Some include: you know all the ingredients, their portions/measures, it can help you lose weight/ maintain weight and you can control your serving size. Most importantly, it can be fun, a great family bonding experience, stress reliever and nonetheless, a great way to introduce kids to healthy eating habits!

 

In honor of RD day we are going to have a smart snacker challenge! 

The challenge will require: 

-Your kitchen
-A cookbook or recipe collection
-Food/ingredients
-A creative mind

The challenge is to test a recipe! Any recipe a new one, an old one or a made up one using a hodgepodge of ingredients! Let's start making it a habit to cook at home at least 4 times a week...starting with today [by testing a recipe].

Don't think this Smart Snacker won't join, I am always up for a challenge that involves my kitchen and food!
These are the ingredients I am going to test...

In the experiment:
-Frozen Jennie O Turkey Burgers
-Butternut Squash
-1 Sweet onion
-Jar of Sun-dried tomatoes
-Baby Spinach


My creative mind is telling me this:
A bun-less burger topped with sauteed spinach, sun-dried tomato and onion with a side of roasted butternut squash!

sounds so RDish of me, doesn't it? :) 


I will let you know how the challenge works for me so you do the same!


*Feel free to share any recipes! I always love trying something new!*

 

March into National Nutrition Month

The American Dietetic Association is celebrating National Nutrition Month this year with a theme of “Nutrition from the ground up!” Celebrating healthy lifestyles, fresh, whole foods, sound nutrition information and guidance in making informed dietary choices! This March vow to yourself and Smart Snacker that you will adopt a new healthy behavior this month! What will it be…

-Drink more water

-Drink less soda (diet included)

-Add more veggies to your diet

-Adopt whole grains
-Workout 15-30 minutes longer or harder (or both)
-Try and make it a point to cook more at home

-Watch an hour less of television each night
-Pick up a new hobby


This Smart Snacker is trying to add more veggies during the lunch meal! I get plenty for dinner but I would like to have some for lunch. I feel like I am taking in excessive amounts of fruit (which could be too much sugar) so replacing my fruit at lunch or at my afternoon snack with a veggie!

Little choices like the examples listed above can add up and make a HUGE difference! Try it today!

For additional healthy behavior ideas or reliable nutrition information visit: ADA's Website!



Don't forget to check out the latest nutrient bite available to your right of the Smart Snacker daily posts!

Let's Make Your Plan

Having trouble meeting your weight loss goals, maintaining your recent weight loss or just hitting a dreaded plateau?

If you answered "yes" to atleast one of the above...we must NEED to make you a plan. A plan that fits your lifestyle and helps you manage your weight all at the same time; cause let's face it...if it's not convenient, it's not going to happen!

So the Smart Snacker's guide to your ultimate PLAN:

1. Make your weight goal or 'ideal size' commitment. Set a realistic goal (check out how to set goals), write it down and have something to work towards. This should will motivate you.

2. Select the right food plan for you. If food diaries, or counting calories, trying to add more whole grains and veggies or just cutting back on your portions works best for you…plan for it! Let it fit your lifestyle, if you don’t have time with your rigid work schedule to eat 6 small meals and keep a diary, eat 3 conservative meals with a snack. Ideally, it should be flexible and not make you feel like you are “missing out.” Keep in mind that it has been proven in countless research studies that food diaries do work!

3. Plans need structure. Do you need a support group, gym buddy to keep you motivated and measuring cups to accurately portion your foods. Structure will help you stay on track.

4. Aim for fitness. Once you have gotten your nutrition on track, aim for some physical activity to help shake the weight.

You only have one life but also only ONE body to live it in!

 Before making your plan discuss with your primary care physician and/or RD to determine your “ideal” weight goal and physical activity capabilities. This is meant to be used as a guide with ideas of ways that can help you embark and become successful in your weight loss/management journey! Bon voyage!