When you're working toward a long-range fitness goal, it helps to have someone with similar goals in mind who's following the road with you, i.e., a workout buddy. This person goes with you on runs or walks, carpools to the gym, shares healthful recipes, etc. This can be very helpful and motivating, helping you stay on track. But I caution you not to depend on this person too much in order to achieve your goals, and vice versa.
Why? What happens when one or the other of you can't go for a run, can't make it to the gym, gets sick or simply gives up? Are you going to leave it up to your buddy to decide if you get to exercise on any particular day? I don't think so!
Even though having a buddy can strengthen your resolve, don't use him or her as a crutch. Have a backup plan for when they can't join you: either go by yourself, go to the gym or do a tape at home. Going to Plan B should be as automatic as flipping a switch--and you should do it before you lose your motivation for the day. Incidentally, Plan B is also good if your exercise schedule should get messed up, the weather turns bad or you're just not feeling up to whatever you had planned. Instead of doing nothing--and getting no closer to your fitness goals--modify your plans. Do 30 minutes of exercise instead of 60, try a lower-level exercise tape or reduce your exertion level to match how you feel. At least you will have done something productive that will help you feel better.
So embrace that exercise buddy, but don't get too attached that you're lost without her. You're learning a valuable lesson about self-reliance that applies to the rest of your life, as well.
Monday, December 28, 2009
Sunday, December 27, 2009
The Beer Diet?
Now let me explain. We took my husband out to dinner last night to celebrate his birthday at a local British pub. We each ordered a pint of beer to go along with our prime rib dinners (well, we were celebrating!). After an afternoon of celebrating another special event in our family with a variety of high-fat, high-starch, calorie-laden goodies (I won't even mention the cheesecake and homemade ice cream), and having had no time to exercise yesterday, I was pleasantly surprised when I stepped on the scale this morning and found I'd lost a pound since yesterday. Wow!
I attribute the weight loss to a few things. First, even though I didn't exercise, I did do a lot of running around preparing for this big day (it was my father-in-law's second bar mitzvah, which is a story in itself). Also, I limited my lunch-time serving sizes to tastes and slivers so I didn't stuff myself. Drank plenty of water and green tea during the day, and even got a serving of fruit and some veggies in.
But I believe the major thing that kept the scale in my favor was the pint of beer. It filled me up to the point where I didn't want to "pick" at my daughter's fries (which looked so golden and yummy) or even order dessert. I was full! And I only ate half my portion of prime rib (gave the rest to my daughter). Now, I'm not advocating beer as a diet aid. But I do think that the liquid was so filling that I wasn't tempted to eat too much. If the liquid had been water, it probably would have had the same effect--except it wouldn't have gone down as easily!
I'm not saying you should drink a six-pack a day to achieve six-pack abs. My point is, don't forget to drink relatively low-calorie liquids while your eating meals or at holiday parties. It keeps your hands and mouth busy so that you don't munch down hundreds of empty calories. Water, seltzer, flavored water, iced tea and, OK, occasionally beer, can prevent your hands from wandering to the chips and candy, and your full stomach will tell your brain "enough." Always drink responsibly, please. Happy New Year!
I attribute the weight loss to a few things. First, even though I didn't exercise, I did do a lot of running around preparing for this big day (it was my father-in-law's second bar mitzvah, which is a story in itself). Also, I limited my lunch-time serving sizes to tastes and slivers so I didn't stuff myself. Drank plenty of water and green tea during the day, and even got a serving of fruit and some veggies in.
But I believe the major thing that kept the scale in my favor was the pint of beer. It filled me up to the point where I didn't want to "pick" at my daughter's fries (which looked so golden and yummy) or even order dessert. I was full! And I only ate half my portion of prime rib (gave the rest to my daughter). Now, I'm not advocating beer as a diet aid. But I do think that the liquid was so filling that I wasn't tempted to eat too much. If the liquid had been water, it probably would have had the same effect--except it wouldn't have gone down as easily!
I'm not saying you should drink a six-pack a day to achieve six-pack abs. My point is, don't forget to drink relatively low-calorie liquids while your eating meals or at holiday parties. It keeps your hands and mouth busy so that you don't munch down hundreds of empty calories. Water, seltzer, flavored water, iced tea and, OK, occasionally beer, can prevent your hands from wandering to the chips and candy, and your full stomach will tell your brain "enough." Always drink responsibly, please. Happy New Year!
Tuesday, December 22, 2009
Time to Set Another Goal
About this time last year, I had decided to run my first race: the Carlsbad 5K. Since then, I've run two 5Ks and am preparing for my first half-marathon in about a month. Considering that I only started running a little over a year ago, I'm amazed that I can say all this.
Why do I bring it up? I know that right now, everyone is crazed with the holidays: Christmas shopping, parties, gift-wrapping and the excessive holiday eating that goes with it all. But now's a great time to set a new goal for yourself: NOT the goal of losing weight, which is probably already in your mind, but a complementary goal that has more to do with enhancing your fitness and your ability to accomplish something that once seemed beyond reach.
Why not run a race (even if you have to walk some or all of it)? In a few months, the weather will be fine throughout the country and there will be scads of races for people of all fitness levels--even those who have never run a mile. Do some online research to find out which races are happening in your area, talk to some friends and try to get a group together (or even just a buddy) that's committed to completing a race. Having this goal in your head (and sharing it with others) will help you become even more committed to your own fitness, and it will challenge you to do things you never thought you could. Now that's motivating!
Why do I bring it up? I know that right now, everyone is crazed with the holidays: Christmas shopping, parties, gift-wrapping and the excessive holiday eating that goes with it all. But now's a great time to set a new goal for yourself: NOT the goal of losing weight, which is probably already in your mind, but a complementary goal that has more to do with enhancing your fitness and your ability to accomplish something that once seemed beyond reach.
Why not run a race (even if you have to walk some or all of it)? In a few months, the weather will be fine throughout the country and there will be scads of races for people of all fitness levels--even those who have never run a mile. Do some online research to find out which races are happening in your area, talk to some friends and try to get a group together (or even just a buddy) that's committed to completing a race. Having this goal in your head (and sharing it with others) will help you become even more committed to your own fitness, and it will challenge you to do things you never thought you could. Now that's motivating!
Thursday, December 17, 2009
Holiday Eating Pep Talk
OK, I'm writing today off as a total loss, dietwise. It started out well--high-fiber cereal breakfast, one-hour spin class, even an apple as a snack. But somewhere around noon, it all went awry. First came the potato latkes at my older daughter's class party. along with a donut hole, all in the name of celebrating Chanukah. Then came my younger daughter's ancestor feast, complete with pierogies, banana bread, rice-laden picadillo, spanakopita, and of course, my blintz souffle. Top it all off with some Christmas cookies and a requested "taste" of my husband's latest ice cream flavor, and you can see it didn't turn out to be such a stellar day on the eating plan.
However, that doesn't give me license to do the same tomorrow. I know that Fridays are not typically good days to firm one's resolve in eating healthfully. But I also know that I can choose to eat healthfully at any point in any day--whether that means the types of foods I choose or the amounts of them. I can choose to squeeze in another fruit or veggie serving. I can choose to drink enough water. I can choose to say no to second helpings, or to split a cookie with my daughter. And when there's time, I can choose to work out. One bad day doesn't have to spiral downward.
So tomorrow: onward and upward. It's tough around the holidays, but we are all facing much of the same temptations. Allow yourself to taste and try, but don't lose sight of your goal. You'll feel much better come January if you concentrate on the big picture now.
However, that doesn't give me license to do the same tomorrow. I know that Fridays are not typically good days to firm one's resolve in eating healthfully. But I also know that I can choose to eat healthfully at any point in any day--whether that means the types of foods I choose or the amounts of them. I can choose to squeeze in another fruit or veggie serving. I can choose to drink enough water. I can choose to say no to second helpings, or to split a cookie with my daughter. And when there's time, I can choose to work out. One bad day doesn't have to spiral downward.
So tomorrow: onward and upward. It's tough around the holidays, but we are all facing much of the same temptations. Allow yourself to taste and try, but don't lose sight of your goal. You'll feel much better come January if you concentrate on the big picture now.
Tuesday, December 15, 2009
My Latest 5 Favorite Whole-Grain Foods
To be honest, there are a lot of whole-grain products out there that are, well, let's just say lacking something in the flavor and texture department. As healthful as whole grains are and as helpful as they are to our weight-loss attempts, it's hard to get excited about pasta that's downright chewy and crackers that taste like cardboard.
That said, whole-grain foods are improving. In fact, I've found a few recently that really are quite tasty while being good for you at the same time.
1. Buitoni's Whole Wheat Three Cheese Tortellini. I defy you to taste the difference between this and the refined stuff. What's more, there's 8g of fiber in a one-cup serving (340 calories). That's hard to beat.
2. Ry Krisp Seasoned Crackers. Yum! Great with (of course) hummus, they're nice and crunchy and flavorful, plus they have 3g of fiber per serving. So good!
3. Barley. No brand name, just the stuff in the bag next to the dried beans and rice in the supermarket. It takes close to an hour to cook this side dish, but my kids love it. At 13g of fiber per cup, it's worth the time, and is one of the cheapest sides you can buy. Good on its own, in soups or stews--even as a hot breakfast cereal.
4. Kashi Go Lean Crunch Honey Almond Flax Cereal. I know I sound like a broken record with this one, but it's one of the best cereals for you out there. Very satisfying, and with 8g of fiber per serving, one of the best breakfasts you can eat.
5. Nature Valley Crunchy Granola Bars. I have yet to find another granola bar that's as simple and tasty. No hydrogenated oils are used, and they really do taste "real," not hokey. So many yummy flavors, too: Pecan Crunch, Roasted Almond and my all-time favorite: Peanut Butter. Each pre-packaged serving contains two bars and 2g of fiber.
So give these whole-grain foods a try--you can find them at any supermarket. You just might have a new favorite on your hands.
That said, whole-grain foods are improving. In fact, I've found a few recently that really are quite tasty while being good for you at the same time.
1. Buitoni's Whole Wheat Three Cheese Tortellini. I defy you to taste the difference between this and the refined stuff. What's more, there's 8g of fiber in a one-cup serving (340 calories). That's hard to beat.
2. Ry Krisp Seasoned Crackers. Yum! Great with (of course) hummus, they're nice and crunchy and flavorful, plus they have 3g of fiber per serving. So good!
3. Barley. No brand name, just the stuff in the bag next to the dried beans and rice in the supermarket. It takes close to an hour to cook this side dish, but my kids love it. At 13g of fiber per cup, it's worth the time, and is one of the cheapest sides you can buy. Good on its own, in soups or stews--even as a hot breakfast cereal.
4. Kashi Go Lean Crunch Honey Almond Flax Cereal. I know I sound like a broken record with this one, but it's one of the best cereals for you out there. Very satisfying, and with 8g of fiber per serving, one of the best breakfasts you can eat.
5. Nature Valley Crunchy Granola Bars. I have yet to find another granola bar that's as simple and tasty. No hydrogenated oils are used, and they really do taste "real," not hokey. So many yummy flavors, too: Pecan Crunch, Roasted Almond and my all-time favorite: Peanut Butter. Each pre-packaged serving contains two bars and 2g of fiber.
So give these whole-grain foods a try--you can find them at any supermarket. You just might have a new favorite on your hands.
Tuesday, December 8, 2009
What's the Plan for Fruit?
One thing I've learned is those at-least five fruit and veggie servings per day don't just happen: you really do have to plan them. For me, veggies are a natural part of my lunch and dinner; fruit is not so much of a no-brainer. I tend to eat fruit for my between-meal snacks, IF I'm hungry for them and have the time. But what if I don't? I've started to revise my fruit-eating strategy so that I don't forget those vital dietary elements which keep me on track with my weight. Here's what I've started doing:
1. Once a week or so, I'll have fruit and yogurt for breakfast instead of my usual cereal. It's a nice change, and one fruit serving gets out of the way right at the beginning of the day.
2. I'll have a piece of fruit right after lunch, since I'm usually craving something sweet then anyway. This often keeps me from thinking about food until close to dinner time.
3. It's not revolutionary, but fruit makes such a great dessert after dinner. Apple slices with a little Nutella on them satisfy my chocolate craving without doing much damage, if any.
So you see the pattern here: add fruit around mealtimes and you won't forget to eat it. In addition to giving yourself a healthful sweet treat, you're getting the fiber, vitamins and minerals that are so vital to a weight-loss (or maintenance) plan. It might even stave off winter colds and flu--wouldn't that be a nice plus?
By the way, that braised chicken with root vegetables dish I made last month? Not as yummy as I or my family would have liked. But I'm not giving up on trying new things--look how successful the spaghetti squash was!
1. Once a week or so, I'll have fruit and yogurt for breakfast instead of my usual cereal. It's a nice change, and one fruit serving gets out of the way right at the beginning of the day.
2. I'll have a piece of fruit right after lunch, since I'm usually craving something sweet then anyway. This often keeps me from thinking about food until close to dinner time.
3. It's not revolutionary, but fruit makes such a great dessert after dinner. Apple slices with a little Nutella on them satisfy my chocolate craving without doing much damage, if any.
So you see the pattern here: add fruit around mealtimes and you won't forget to eat it. In addition to giving yourself a healthful sweet treat, you're getting the fiber, vitamins and minerals that are so vital to a weight-loss (or maintenance) plan. It might even stave off winter colds and flu--wouldn't that be a nice plus?
By the way, that braised chicken with root vegetables dish I made last month? Not as yummy as I or my family would have liked. But I'm not giving up on trying new things--look how successful the spaghetti squash was!
Friday, December 4, 2009
Definitely Do Lunch
I've been surprised lately by the number of people I know who say they don't eat lunch. Mostly moms on the go, they say they simply have a few snacks throughout the day and then eat dinner. Now, while I do believe that snacks and "grazing" have their place in a healthful eating plan, I'm concerned about this trend for a few different reasons.
1. The mental break that lunch affords is so important to me. It's a chance for me to sit down, take a rest from everything else that's going on and recharge for the rest of the afternoon. Even if that's only for 10-15 minutes, at least I've got that time to myself, and the day doesn't seem like one long "to-do" list.
2. If you're not eating a meal, but rather several snacks, isn't it harder to keep track of calories, portion sizes, whether or not you're full? It seems like way more mental work to figure out if I've gone over my calorie budget if I'm grazing all day.
3. Wouldn't it be way too easy to skip eating entirely, since eating this way tends not to be on a schedule, but rather whenever you feel like it? So many people say they "forget" to eat, and the grazing lifestyle would seem to promote that, in my mind.
4. If you're just snacking throughout the day, aren't you likely to chow down a huge dinner, since you didn't get the reward of a real meal during the day? And won't that meal put you over the top calorically, since it would likely be large?
I believe in balance--and snacks are good when budgeted into your calorie count for the day--but I also believe in lunch! Three meals a day plus snacks strikes me as a more balanced way to approach eating, and one that will keep you energized physically and mentally.
If you're one of those people who "doesn't do lunch," give it a try. It doesn't have to be fancy or large, but it can do a lot more for you than you might think.
1. The mental break that lunch affords is so important to me. It's a chance for me to sit down, take a rest from everything else that's going on and recharge for the rest of the afternoon. Even if that's only for 10-15 minutes, at least I've got that time to myself, and the day doesn't seem like one long "to-do" list.
2. If you're not eating a meal, but rather several snacks, isn't it harder to keep track of calories, portion sizes, whether or not you're full? It seems like way more mental work to figure out if I've gone over my calorie budget if I'm grazing all day.
3. Wouldn't it be way too easy to skip eating entirely, since eating this way tends not to be on a schedule, but rather whenever you feel like it? So many people say they "forget" to eat, and the grazing lifestyle would seem to promote that, in my mind.
4. If you're just snacking throughout the day, aren't you likely to chow down a huge dinner, since you didn't get the reward of a real meal during the day? And won't that meal put you over the top calorically, since it would likely be large?
I believe in balance--and snacks are good when budgeted into your calorie count for the day--but I also believe in lunch! Three meals a day plus snacks strikes me as a more balanced way to approach eating, and one that will keep you energized physically and mentally.
If you're one of those people who "doesn't do lunch," give it a try. It doesn't have to be fancy or large, but it can do a lot more for you than you might think.
Thursday, December 3, 2009
I Must Confess, I Have Transgressed
No, not against my husband--against my healthful eating plan. Curious about the homewrecker? The adorable little M&M dispenser we bought for my daughter at M&M World in Las Vegas a couple of months ago. That thing has been seducing me with peanut M&Ms!
Oh, it started out innocently enough. At first it was just the "specialty flavors" we bought at the store--flavors you don't usually find like coconut and dark chocolate-peanut. And then the slope became slipperier (is that a word?) with plain M&Ms, minis from Halloween, and finally, the ones I can never seem to resist: peanut. I'm able to hold off all day, but come dessert time, that dispenser has been calling my name. And it's been making me a trifle unhappy with the scale this week.
So, what am I going to do? Give in tonight like I have all week? Or say a firm "No, thank you" to the colorful dispenser? Which do you think?
If this is ringing a bell for you, I'll bet you have a weakness for something that you just can't say no to. Cookies? Chips? Cheese? My suggestion would be to rid your home of the temptation so that it's out of sight and hopefully out of mind. But if others in your house eat it, like it and aren't addicted like you are, then you may have to learn a new strategy for avoiding it. How about providing a healthful snack that you actually like and enjoy instead of the tempting evil thing? That way, you'll have something to look forward to when it's staring you in the face (or winking at me, the way the dispenser does sometimes).
Good luck--and wish me luck, too. At least there are no golf clubs in the house. (The garage is another story...)
Oh, it started out innocently enough. At first it was just the "specialty flavors" we bought at the store--flavors you don't usually find like coconut and dark chocolate-peanut. And then the slope became slipperier (is that a word?) with plain M&Ms, minis from Halloween, and finally, the ones I can never seem to resist: peanut. I'm able to hold off all day, but come dessert time, that dispenser has been calling my name. And it's been making me a trifle unhappy with the scale this week.
So, what am I going to do? Give in tonight like I have all week? Or say a firm "No, thank you" to the colorful dispenser? Which do you think?
If this is ringing a bell for you, I'll bet you have a weakness for something that you just can't say no to. Cookies? Chips? Cheese? My suggestion would be to rid your home of the temptation so that it's out of sight and hopefully out of mind. But if others in your house eat it, like it and aren't addicted like you are, then you may have to learn a new strategy for avoiding it. How about providing a healthful snack that you actually like and enjoy instead of the tempting evil thing? That way, you'll have something to look forward to when it's staring you in the face (or winking at me, the way the dispenser does sometimes).
Good luck--and wish me luck, too. At least there are no golf clubs in the house. (The garage is another story...)
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