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Sunday, November 27, 2011

Crystal Light

OK so here's my rant...

When you dump a package of Crystal Light in water, you are drinking Crystal Light NOT water. Just like if you add coffee or tea to water...you are drinking coffee or tea not water right? Though drinking Crystal Light does count towards fluid intake and does not add many calories, it is not water. Crystal Light powder is full of artificial sweeteners and food coloring, however you can't find this on their website since ingredients aren't listed (hmm I wonder why?). So if you do choose to drink Crystal Light, do so in "moderation" and don't forget to drink some good ol' H2O too!

Thursday, November 24, 2011

To Indulge or Not to Indulge on Thanksgiving...?

Recently a few people have asked me, "Thanksgiving is only 1 day of the year, is it ok to indulge on food this day while trying to lose weight?"

Yes Thanksgiving is only 1 day out of the year so why not go CrAzY right? Well first of all every year there is only 1 Christmas AND you will only have one birthday AND  your co-workers will only have 1 birthday (EACH month), etc, etc, etc... Seems there is always an excuse to overeat and "cheat" on eating healthy. Even though Thanksgiving is only 1 day, it can often lead to a spiral of overeating, beginning with holiday leftovers! My advice to you is INDULGE, but not OVERINDULGE. Enjoy the healthful foods the holiday has to offer and treat yourself to some of your favorite holiday "cheats." Really ENJOY your food instead of laying on the floor with stomach pains from overeating it! If you do find yourself eating more than planned on Thanksgiving, get your move on and try eating light on Friday.

Happy Thanksgiving from Workout for Wellness!

Sunday, November 20, 2011

Don’t Stress Over Added Pounds This Holiday Season

Last week I was asked to write a short article for the hospital I am interning at. Here is a copy...

The holidays are a lot of fun and usually filled with a lot of food! Many people overindulge this time a year and then try to lose the weight when the New Year comes. How about getting ahead of the game this year and not gaining the extra weight to begin with? Here are 3 easy tips to keep in mind this holiday season to avoid putting on that added weight: 

Cook Carefully-
  • Steam vegetables instead of cooking them in fat.
  • Replace some of the oil in baked goods with mashed banana or pumpkin. This will save calories and add nice flavor/ texture.
  • If you will be tempted by leftovers, avoid cooking too much extra food.
Munch Mindfully-
  • Don’t skip breakfast to save calories; this will cause you to overeat at the holiday meal.
  • Put your utensil down in-between bites, enjoy the conversation of company.
  • Listen to your body and stop eating when you are full.
Move More-
  • Begin an exercise routine or keep up with your current one, don’t wait until New Years!
  • Having company over? Meet up together for a walk before.
  • Take a walk with your family and friends after eating a holiday meal; this is a great way to help digest and to get everyone involved.

Thursday, November 17, 2011

Lean Backs

If you are a client of mine, well you know "Lean Backs" are one of my favorite exercises. Some call these modified sit-ups; some call them cheating sit-ups, but I call them lean backs. No equipment is needed, all you have to do from a seated position is simply lean back. Bend knees and dig heels into ground and lower body towards ground (without going to ground) and sit forward (without coming all the way up). The key to this exercise is abdominals are staying contracted the entire time (unlike a regular sit-up) To make this exercise more challenging sit on a stability ball (without moving the ball) OR hold a weight for added resistance.

Sunday, November 13, 2011

Top 5 Weight Loss Tips

Being in the exercise and nutrition fields, "what's the best way to lose weight?" is the MOST common question I'm ever asked. Weight loss is different for EVERY person and there is not ONE simple solution. However, here is a list of my top 5 weight loss tips:

1. Increase exercise- Both strength training and cardiovascular training are important when it comes to weight loss. Strength training will not only burn calories, but will build muscle and lead to a boost in metabolism! Cardiovascular training is a great way to really burn those calories! Already exercising? Increase the duration and/ or intensity of your exercise regime. Don't forget to try new exercises so your body doesn't become adapted and stop making improvements.

2. Plan meals- Plan your weekly menu before going grocery shopping so you will know exactly what to buy. Planning daily menus is a great way to keep from grazing and adding all those extra calories.

3. Eat real food- Limit the processed junk and go for the real foods with plenty of fruits and vegetables. Processed foods, and those from most restaurants, tend to have a lot of added calories. Many processed foods also have a lot of added artificial ingredients altering your sense of taste. When possible eat food from home.

4. Limit portion size- This is easier said than done, but there are a few things that may make this easier. Be mindful by eating slowly and putting the utensil or food down in between bites. Use smaller plates, bowls and utensils so you will be less likely to pack on the food. Also, pre-portion out foods instead of eating from the large package.

5. Be patient- And REALISTIC! Don't expect the weight to all come off in a week. If it does it is most likely water weight and will come back. The longer it takes you to lose the weight, the longer it will stay off. Aim for a goal of 1-2 lbs. or less a week and expect fluctuations. Most importantly, the goal is really to lose fat NOT muscle or bone (properly fuel and train your body right).

Saturday, November 12, 2011

Cook for the Week

Along with the you, I am very busy. During the week, cooking is not often what I feel like doing (or have time for). However, I do want to save money and know the health benefits of eating from home. What works well for me, and for a lot of my clients, is to cook for the week. Plan some menus before going shopping and plan to make meals on the weekend. Healthy casseroles, pasta dishes, soups and stir-frys work great. You can then freeze 1/2 the dish for later in the week or portion it out into small containers for convenience. Experiment with different healthful recipes and have fun!

Thursday, November 10, 2011

Tofurky Time

Thanksgiving is coming, time to start preparing. Having vegetarians over this Thanksgiving? Trying to cut back on meat yourself? Having a small gathering and don't want to buy a whole turkey? Try TOFURKY! This turkey-like course is very tasty with great texture and one serving has 34 grams of protein (more than a meals worth)!

Tofurky Recipe:
1. Preheat Oven to 350 °F
2. Mix Baste:
-3 tablespoons olive oil
-1 tablespoon soy sauce
-1/2 teaspoon ground sage
-1/2 teaspoon garlic powder
3. In aluminum foil surround thawed Tofurky with favorite veggies (I use green beans)
4. Add 1/2 of baste and wrap in the foil
5. Cook 1 hour 20 minutes
6. Add rest of baste and cook for another 15 minutes
Tofurky can be conveniently found at many grocery stores and at most health food stores. Enjoy!