Diet

Drink Up!

10406497_815382911871386_1382414466723659507_nFor camels like me who know they should be drinking more water…Try an infuser like this set from Costco $25. Put your fruits inside, pour water in and refrigerate overnight. I’ve got raspberry lime water. Still technically zero calories but a lot more interesting. This one is made of plastic by Takeya but there are probably glass ones to be found elsewhere. One more tip- if you fill a personal drinking bottle with fruit-infused water, I find my bottle gets moldy faster because of the fructose.. So use a straw bottle brush right away. Don’t just rinse and refill or use a bottle that doesn’t have a straw for easier cleaning

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Diet, Exercise, Fitness Goals

Planning to go on a diet and exercise plan after Passover?

Consider the following things a personal trainer can do:

  1. Improve Your Overall Fitness by monitoring your progress and fine-tune your program as you go, helping you work your way off plateaus.
  2. Reach or Maintain a Healthy Weight by helping you set realistic goals and determine safe strategies, all while providing the encouragement you need.
  3. Learn to Stick to It by helping you overcome your biggest obstacles to exercise.
  4. Focus on Your Unique Health Concerns such as low-back pain, rehabilitation from injury and pre/postnatal training.
  5. Find the Right Way to Work Out, by learning  the correct way to use equipment, and appropriate form and technique for cardiovascular work and free-weight training.
  6. Stop Wasting Time. Get maximum results in minimum time with a program designed specifically for you.
  7. Learn New Skills.
  8. Enhance Your Mind, Body and Spirit by showing you potential you didn’t realize you had.
  9. Benefit From the Buddy System, individualized attention and support.
  10. Finally find the exercise program that works best for you.
Diet, Fitness Goals

Cleansing for Passover

You have probably heard all the gossip about the latest fad diet or juice cleanse or whatever and at this point the only thing you really matzo deserves a good cleanse is the back of your refrigerator from any chometz.

Some of us, fear that Passover with all of the matzo balls or macaroons, oddly timed meals and family stressors will ruin the waistline we worked so hard to achieve.  I think Passover can be a great time to institute some good nutrition for yourself and your family. The market shelves are already brimming with boxed specialty latke mixes for Passover, Passover candies, Matzos of every variety and we are carefully checking labels to insure they meet our high standards. We may also start getting concerned about the higher costs of all of these specialty items.

I’d like to invite you to also use this time of preparation to take a look at the junk we puff ourselves up with on the outside and begin fresh this spring by taking the holiday as an opportunity to simplify, and cleanse the body with un-packaged, simpler and self-made goodies that nourish us on the inside in ways that will make us glow as well on the outside.  You can choose to “simplify with ore packaged foods and mixes..or you can choose to simplify and actually save money by using more fresh locally grown fruits and vegetables.  You can make your own convenience foods such as carrot and celery sticks, or melon slices pre-portioned and ready to go in baggies in the fridge. You can even nibble on these while you clean. Soups can be a wonderful addition to your meals because they make you feel more full and (assuming you aren’t using bullion) contain no artificial colorings, flavorings, unhealthful oils either. You can even be your own sous chef and slice all the veggies and separate them into portions all on the same day for different uses-for sides or soups or for steaming all at the same time to economize on time.  Salads are another great option with a lean protein like a poached chicken breast makes a great lunch to keep your blood sugar stable (and your mood) while you are preparing and during the holiday as well.

If there is one area–besides the Matzo not to spare expense–it would be oil. Grapeseed, Walnut oil, Extra Virgin Olive Oil and Coconut are all better choices for your health than the cottonseed and palm oils which will be readily and more cheaply available. These more healthful oils are worth the extra expense!

Make sure to stay hydrated while you are scrubbing and organizing too and re-charge your emotional and physical battery as you prepare to leave Egypt! Take time to tune in to how you are feeling. Do you need a break? Do you need some you-time. Maybe as we get closer you can’t get to the gym or class because of the time crunch but can you do some bodyweight exercise at home or a video? Maybe try to do 3 burpees or pushups between cleaning each shelf of the fridge or turn on some music and dance each time you finish cleaning an appliance.

If you are already using free software like MyFitnessPal.com to track your calories, Do Not vacation from that during Passover. Continue to log- before or after Yom Tov too. Just the act of logging keeps you on track to staying within your caloric requirements.

Finally, choose Chol HaMoed activities which allow you to enjoy the great outdoors and get some exercise. Plan a family hike, take a tour, go vegetable picking at a farm but stay active. You should be blessed to come out more free and energized with your cleaning.

Those are my tips. Do you have tips for thriving and using this prep time to tune up your nutritional cleansing and pantry cleansing?

Diet

Veggetti

1455987_743692369040441_7586790813147492486_nMy friends give me a sly look when I tell them I bought myself a veggetti at Bed Bath n Beyond..I’m not saying it won’t help in the bedroom but its for the kitchen..to make spaghetti spirals out of your zucchini. Just top with sauce and you should be good to go…(minus all the extra calories and refined white flour in regular high-gylcemic pasta.) Now everyone can be happy. Sshhh..don’t tell the marketing folks who wrote “without the carbs” on the package that vegetables are carbs.

Diet

How To Skinny Up That Latte

Now that the coffee shops are brimming with holiday treats…This article has some great tips on how to skinny it up at Starbucks. All good to know, but you still can’t out-train a bad diet! (Organic coffee and milk or nut-milks are also healthier options because of fewer pesticides. Also drip coffee won’t raise your cholesterol the way espresso can-yes u read that right). Also, let’s skip the NSA crap. Studies show it slows your weight-loss efforts. Keep it real. http://www.starbucks.com/blog/how-to-skinny-your-beverage

Diet

Do you ever CHEAT?

chocolatecakeMy newest client this week was having a really productive session.  She was working hard, breaking through mental barriers about what she could physically do and doing great.   Then she looked at me incredulously and asked, “Do you ever cheat?”  I was taken aback.  I have found people share all kinds of personal info during a good sweaty workout, and not wanting to make any assumptions, I asked her to clarify what exactly she meant by cheat.

“I mean, eat cookies, cake, ice cream, chips, things like that…You know, cheat on your diet.”  Totally relieved she wasn’t confiding about her married life,  I answered “Oh, of course I eat cookies, cake and ice cream sometimes. In fact, I ate so much vanilla ice cream with each child, my husband exclaimed how astonished he was each one was born without a cone.”  “It was just about the only thing I could tolerate without gagging from morning sickness,” I confided.  We chuckled.  Then I got serious.

The thing is, I don’t consider it cheating.  I don’t even like the term “cheat food.”   If you live life on and off of a diet all the time then you have to make these kinds of black and white, good and bad distinctions and call eating high calorie nutrient-poor foods “cheating.”   The goal though is to make a healthy lifestyle, where you can incorporate all kinds of foods without having to feel like a bad person.  You simply work the food into your calorie allowance…and it can be done even if you don’t like to count calories.
For instance, I try to fill my days with a combination of proteins and carbs at each meal to keep my blood sugar stable throughout the day so I don’t crave sugary, salty high calorie foods.  When I want to eat a high calorie food like a piece of cake, I go ahead and enjoy some; a reasonable portion and I eat lower calorie more nutrient dense foods the other days.  For instance, a kale salad and tuna for lunch, instead of pizza on that day…and I do a little more exercise.  I try to keep it in balance.
That said, I’m not trying to look like a swimsuit model.  If I had to do that for my career, I would need to be a little more stringent in my diet and probably need to cultivate the ability to live with more deprivation.  For me and most of my current clients, we just need to live life in balance is all.  No cheating.