Month: November 2015

Categories
Sweat

5 Ways To Stop Using Food As An Emotional Salve

Do your emotions have anything to do with your weight? Is emotional eating real? Do some people use food as an emotional salve?
Yes. Yes. And yes.
I’m no psychologist, but I don’t have to be one to know for a fact there is much truth to the concept of emotional eating. Your emotions often play a vital role in your ability to lose and maintain a healthy weight.
Many of the decisions you make on a daily basis are driven by emotion, not just the food choices you make, but also how you react to various situations.
Research supports the fact that many overweight people have emotional issues that greatly affect their food choices. Jennifer C. Collins, MA, MS, and Jon E. Bentz, PhD, writing for the Journal of Lancaster General Hospital, stated:

Food is often used as a coping mechanism by those with weight problems, particularly when they are sad, anxious, stressed, lonely, and frustrated. In many obese individuals there appears to be a perpetual cycle of mood disturbance, overeating, and weight gain.

Using food as an emotional salve often begins in childhood. As I was growing up, I began the cycle of emotional eating without even being aware of it. When life felt busy or stressful, I walked down to the neighborhood convenience store and picked up a stash of chocolate and potato chips to eat later. Those early patterns set the stage for further dependency on food to soothe emotions.
It should not surprise you that emotions affect food choices. Food has played more than a nutritional role in the world for centuries. Births, deaths, milestones, and holidays are all marked with food. People worldwide use food as the centerpiece in many celebrations. Because food is used for more than just nutrition, it stands to reason that food elicits an emotional response in many people. I know it does for me.
It is the rare person who struggles with weight and has no emotional attachments to food.
Some common emotions that may cause you to turn to food are:

  • Sadness
  • Anger
  • Frustration
  • Happiness
  • Joy
  • Depression
  • Anxiety
  • Boredom

That’s some list isn’t it? Some good, some bad, and some not so attractive.
All emotions are valid and important. How you handle your tendency to eat due to emotions will make the difference between success and failure when it comes to weight loss. Compulsive overeating due to emotions is extremely common and difficult to control.
However, it is possible to control your emotional response to food. It just takes practice, dedication, and accountability.
Here are five steps to take to quit using food as an emotional salve.

1. Acknowledge Food Fixes Nothing

It is tempting to reach for a Twinkie or dish out some ice cream when you are feeling emotional. However, the truth is that eating foods that are not part of your nutritional plan does nothing to fix the emotion. Instead, you likely feel guilty after blowing your diet.

2. Determine What Emotions You Are Trying to Quash

Look at the list above and see if you identify with any of the common emotions that drive overeating. Write down what emotional triggers you have as a way to recognize the emotions that you are trying to quash with food.

3. Pinpoint Behaviors

Emotional eating is often associated with certain behaviors. For me, when I had a stressful phone call or conversation, I would find myself drifting into the kitchen to find something to eat. Think about the last time you over ate. What were you doing? Where were you? What was going on in your life?

4. Seek Out an Accountability Partner

Ditching emotional eating is tough to do alone. I had my husband help me by holding me accountable for whether I finished off the leftover birthday cake or went through the fast food drive-thru. Find someone who is nonjudgmental and trustworthy.

5. Deal With Emotions Without Food

When you feel emotional, train yourself to wait about 15 minutes before eating a food that isn’t on your plan. Set a timer if you need to. Walk away your emotions, get busy with a project, or lift weights as a way to let the initial rush of emotions pass without overeating.

Categories
Lifestyle

Dishwasher vs. Hand Washing: Which is a Better Option?

More than 60% of American homes have a dishwasher. Items such as dishwashers have become standard amenities in homes built in the 2000’s compared to only 46% of homes having a dishwasher in the 1960’s.

The debate over whether hand washing dishes is more energy and cost efficient than using a dishwasher has been ongoing for years. The conversation changes drastically when talking about dishwashers made after 1994. The reason being, a dishwasher made before 1994 wastes more than 10 gallons of water per cycle. A new, efficient dishwasher will save about 1,600 gallons of water over its lifetime. On average, newer dishwashers account for about 1.4% of our indoor water usage, which is a relatively small percentage.

According to a German study, A European Comparison of Cleaning Dishes by Hand, it took about 27 gallons of water to clean 12 place settings of dishes. A new EnergyStar Certified dishwasher will use less than 5.5 gallons of water per load.

If a dishwasher is your dishwashing method of choice it’s time to stop rinsing your dishes before putting them into the dishwasher. Rinsing dishes prior to loading is counterproductive and ends up using much more water than needed. Newer dishwashers get the dishes just as clean, if not cleaner, than washing the dishes by hand and use significantly less water. It’s time for the rinsing to stop, but the scraping must continue. The old food does need to be scraped off, but this can be done without the water running.

Today’s dishwashers use less than half as much energy and water as those made before 1994.

New dishwashers also come equipped with a yellow EnergyGuide label produced by the U.S. Department of Energy. The label estimates the amount of energy in kilowatt-hours (kWh) that each model consumes, provides an estimate of its yearly operating cost and compares it with the energy use of similar models. This is a great tool for consumers in the market for a new dishwasher.

Investing in an energy efficient dishwasher, as well as other efficient appliances, is a simple way to do your part to combat climate change. Through human activity we are continually releasing greenhouse gasses into the environment. By improving energy efficiency through the use of a newer, efficient dishwasher, we are helping to reduce air pollution and its impact on climate change.

There’s one big caveat to loading everything in the dishwasher. Never put anything plastic in the dishwasher. Repeated wear and tear on plastic, including running plastic through the dishwasher, could cause BPA, Phthalates and other chemicals to leach out of the plastic when heated.

Hormone-disrupting chemicals leach from almost all plastics, even BPA-free plastics. Heating the plastic (stressing it) may cause more leaching of the chemicals.

Take the time to wash all plastic including lids, dishes and cups by hand. Everything else can and should go into the dishwasher. In the long run, you’ll save water, time and money.

Categories
Nosh

The Magic Bean: The Key to a Healthy Heart and Wallet

Did your friends in elementary school ever sing this little chant when confronted with beans on their lunch tray?  “Beans, beans are good for your heart. The more you eat the more you . . . !” Well, in the interest of keeping this article in good taste, I will let you fill in the last word. Let me help you out by telling you the missing word rhymes with “heart.”

Anyway, beans are good for your heart and yes; they sometimes cause you to pass wind.  Beans are also great for weight loss and overall health.

They are one of those foods you really should be eating whether you are a vegan, a vegetarian, or a flexitarian. For a long time, I only ate beans when they were mashed up and fried in a refried bean dish at my favorite Mexican restaurant or in baked beans loaded with bacon. While tasty, those beans did not do much for me nutritionally nor did they help with my struggle against obesity.

You can understand why those bean dishes did not help me lose weight when I tell you that a restaurant-sized serving of refried beans has about 350 calories and 10 grams of fat and loaded baked beans has 231 calories in 1 cup.

Of course, it did not help that I was eating a lot of other high-calorie foods with those bean dishes.

I rediscovered beans during a time in my life where I did not have much money and needed to lose 150 pounds. My husband and I had recently had our third child and were trying desperately to make ends meet.

Personally, I had reached the point where I was fed up with weighing 300 pounds and was finally ready to make a permanent lifestyle change.

Beans were a lot cheaper than meat and relatively low in calories so I began experimenting with different bean recipes. And, because I am a good mom, I taught my 7-year-old the bean chant. She loved it and has taught it to her six younger siblings.

Because I like to learn about new things, I did some research on beans. (That way you don’t have to!) I found out some interesting tidbits that made me a life-long believer in beans.

1. Beans are high in fiber. A cup of cooked beans has over 10 g.

2. They are versatile.

3. A 1/2 cup of beans has about 100 calories.

4. Most beans are excellent sources of Omega-3 fatty acids.

5. They are a good source of protein with one cup giving you about 14 g.

6. Cooked beans freeze beautifully.

7. Beans are low on glycemic index, meaning they are good for your blood sugar.

8. Contain B vitamins, calcium, potassium, and folate.

9. Beans have just 1 g of fat per serving.

10. They are filling, which helps you eat less food.

Now, of course, eating beans did not magically make me wake up 150 pounds lighter and they will not magically make you lose weight either. Sad, I know. But, they are a great food to add to your diet.

Some of my favorite ways to use beans are in my terrific minestrone soup, stuffed into whole wheat tortillas that I make myself, or mashed and made into hummus. I also add cooked garbanzo beans or kidney beans to green salads.

Oh, and by the way, it is super simple buy dried beans and cook them yourself. You can soften them overnight and cook them in your slow cooker while you are at work.  They are much cheaper when you buy them dried and keep for a long time.

Some people I talk to about weight loss are afraid of adding beans to their diet because they are high in carbohydrates. (ie: 40 g of carbohydrates per 1 cup of black beans.) I encourage you to not be fearful of the carbohydrates in beans because they are the good kind of carb. They are complex carbohydrates, which your body needs no matter what type of diet you follow.

We have beans at least twice a week and I save money, keep my weight at a healthy number, improve my family’s nutrition, and enjoy experimenting with new ways to prepare these little food gems.

Try adding beans to your weekly meal plan for a few weeks and see what happens.

Categories
Nosh

Is Agave Syrup the Nectar of the Gods?

Agave nectar: it sounds almost ethereal, doesn’t it? It makes me think of Aztec gods and goddesses and a world far more luxurious than my own.
Seeing an entire row of the stuff in my local supermarket, bottled up and sandwiched between stevia packets and one-pound bags of bright white powdered sugar is, well, somewhat less glamorous. This once-niche product is now officially mainstream, and there seems to be a pretty substantial divide between its advocates and haters.
To catch anyone up to speed who is unfamiliar with agave, yes, it is also used to make tequila. There are over 100 species of agave though the blue variety (agave tequilana) is generally preferred for making the syrup.
So what’s the deal? What makes it different, for better or worse, than any other liquid sweetener on the market?

THE PROS

Agave nectar is fairly low on the glycemic index (GI), which means it’s less likely to spike blood sugars than, say, regular table sugar. Keeping blood sugars steady, rather than spiking and crashing, is a good practice for anyone, though it’s particularly important for anyone with pre-diabetes or diabetes.
Agave tastes sweeter than table sugar, which means you can often get away with using less.

THE CONS

The reason agave is so low GI is because it is anywhere from 70-90% fructose. Yes, fructose, the type of sugar in high-fructose corn syrup (HFCS) that has everyone all up in arms, except…high-fructose corn syrup is only 55% fructose. So agave has more fructose than the all-dreaded HFCS, leading former agave supporters like Dr.Oz to say “Oops, my bad.” Fructose is a concern because it isn’t processed like other types of sugar and, therefore, could be contributing to the soaring incidence of diseases like insulin resistance (diabetes), obesity, and non-alcoholic fatty [linkbuilder id=”6438″ text=”liver disease”].
Processing agave is not as simple as squeezing sap from the plant into a bottle and shipping it to a grocery store near you. It is, in fact, a highly processed sweetener that has been stripped of the original plant’s nutrition. It may have been natural when farmers in Mexico extracted it manually years ago, but as is the case with most commercialized food products, that no longer holds true.

THE BOTTOM LINE: FIT OR FLOP?

Honestly, agave’s time in the spotlight has really already passed. It was like pulling teeth, trying to get Google to show me a single page listing legitimate, verifiable health benefits. But I still hear people making the same misguided claims: it’s natural, it’s better, it’s healthier.
It’s not.
Not all sweeteners are created equal, and agave does not stand in the front of the pack. Pure, 100% maple syrup is largely glucose (as opposed to fructose), does not undergo significant processing, and contains a fair amount of minerals. Raw honey is packed with enzymes and, when purchased locally, may help alleviate mild allergy symptoms. And blackstrap molasses contains both calcium and iron. All of these sweeteners are more natural and nutritious than agave.
That being said, there isn’t a single sweetener out there that is a magic bullet for disease. In the end, sugar is sugar, and we should be consuming less of it no matter the form.
Nature created a full palate of complex flavors: tart berries, sour citrus, and bitter coffee beans, to name a few. The beauty of our taste buds is that we have the opportunity to savor all of them, but only if we resist drowning them in whatever bottled sweetener the current generation has chosen to place on a pedestal. Those complex flavors take some getting used to, but if you give them a chance, you’ll be opened up to a world of delicious possibilities.
Bon appétit!

Categories
Sweat

Don't Let a Little Cold Weather Ruin Your Run

With colder temperatures on the horizon, and the long winter months ahead, many runners will elect to move their workouts indoors while they patiently wait for the arrival of spring. But just because the temperature drops and the snow begins to fly, doesn’t mean you have to stop running outdoors. On the contrary, with the proper gear, a little forethought, and a healthy dose of determination, you can continue your running workouts outside all winter long. What’s more, you might even come to enjoy it. Here are some tips that can help.

Layer Up

Ask anyone who enjoys being outdoors in the winter and they’ll tell you that a good layering system is key to staying comfortable. Start with base layers next to the skin that are capable of quickly wicking away moisture. This will allow you to stay much drier on your run, which in turn leads to staying warmer too. Next add a middle layer made of fleece for added insulation and a lightweight outer layer that is water and wind proof. Each of these layers serves a purpose, and they all work together to ensure you are comfortable and well protected from the elements. The outer- and mid-layers can also be removed if you find you’re overheating, giving you greater control over your body temperature.

All that said, when setting out on a cold-weather run, you should always dress as if the weather is 20 degrees warmer than the thermometer actually says. It may be cold when you first step out the door, but once you get running you’ll warm up quickly. Endure a bit of a chilly start, and you’ll be a lot more comfortable later on.

Keep Your Feet Warm

When it comes to running, keeping your feet happy is the key to success. This is particularly true in the winter when cold winds and wet snow have the potential to make you miserable out on the road. But with proper footwear and warm socks, you’ll find that even your feet won’t mind running in the colder weather. Consider switching to trail shoes during the winter months, as they not only provide extra traction on slick surfaces but are usually designed to deal more effectively with the weather too. Some are even waterproof, which will help keep moisture at bay and your feet warmer, even if you’re running in the snow. Add in some cozy merino wool socks, and you’ll be set for miles.

Stretch Before You Run

The jury is still out on whether or not a pre-run stretch aids performance or prevents injury, but during the winter months it can prove invaluable. Stretching before you step out into the cold gets the blood flowing to your muscles, which in turn helps to loosen them up. The cold temperatures can have the opposite effect, however, which can lead to tightness in your calves and thighs. Usually, once you’re fully warmed up, that tightness will begin to subside, but you can speed the process along with a light stretching routine before hand.

Avoid the Wind

Often times it isn’t the cold and snow that makes winter so daunting, so much as the biting winds. A strong breeze can make an otherwise comfortable day outside into a freezing experience. If possible, try to avoid those winds whenever you can. Choose paths that help protect you from the gusts or plan your route so that you run into the wind at the beginning, and have it at your back on the way home. That is when you’ll be at your warmest, and possibly your sweatiest, and the wind will fill even chillier.

Stay Hydrated

Just because the temperature is colder, and you aren’t sweating as much, doesn’t mean that you shouldn’t still be drinking plenty of fluids. Staying hydrated is just as important during the winter as it is in the summer, and possibly even more so. Your lungs will be working harder in the colder temps, which means you’ll actually be breathing a lot of moisture out as you run. On top of that, many cases of hypothermia are the result of not being properly hydrated as well.

Stay Inside During Dangerous Weather

Unlike any other time of the year, winter can present incredibly dangerous weather conditions. Intense cold, dramatic wind chill factors, and heavy snow can all be incredibly difficult to handle, even with the proper gear. In fact, it can sometimes be dangerous to be outside at all, with the threat of frostbite and hypothermia becoming very real. On those days, use your common sense and stay inside. Workout at the gym or on the treadmill at home instead. Or better yet, look at it as a rest day and just take the day off altogether. The weather will improve soon enough, and you’ll be back out on the road before you know it.

As you can see, winter can provide some interesting challenges for runners who prefer to exercise outside. But, those obstacles aren’t always difficult to overcome, and with a little determination and discipline, you’ll find that running in the cold can be a rewarding experience. So don’t let winter keep you inside for weeks on end this year. You’ll be missing out on some good opportunities to keep your training going, and pushing towards your fitness goals.

Categories
Sweat

Are Your Resistance Bands Really Getting The Job Done?

When I first started working in the gym industry, the only people I saw using resistance bands were women in leotards doing aerobics classes. As I grew in my profession and knowledge, I started to use bands a lot more–both in my own workouts and with clients.

I never used resistance bands when I was younger. The only bands we had at the gym were a very light resistance, so they didn’t seem particularly effective. I also didn’t really know how to use them properly. To be honest, my lack of knowledge and experience is why I never used them. However, after I discovered Bodylastics bands, I learned how valuable bands are.

How Resistance Bands Work

Before I begin, you should know not all resistance bands are created equal. They come in different shapes and sizes as well as different levels of resistance. Resistance can even vary from brand to brand depending on the quality.

The most common bands are tube bands with handles. Another type of band is the TheraBand, which is a flat sheet of latex without handles. Lastly, you have the continuous band loop, like Monster Bands, which looks just like a giant rubber band. Each style has a different purpose and varied resistance, but my favorite bands are Bodylastics tube bands with removable handles and ankle straps.

When tube bands first became popular, there were not a lot of options. I think we only had one or two different choices at my first gym. Over time, band companies started offering more resistance options. Like free weights, the more options you have the more you can do. The same way a gym has everything from 5-pound dumbbells to 100-pound dumbbells, band companies started adding more resistance options too, with bands going up to 30 pounds of resistance.

In addition, many band companies, like Bodylastics, have a clip feature on the ends of each band, allowing you to stack bands for even more resistance options. This clip feature also lets you remove detachable handles in exchange for ankle straps for lower body exercises. Many sets come with a door anchor, which attaches to a door to give you even more exercises to choose from.

The most common question people have is whether resistance bands are as effective as free weights. Research has shown that muscle activity during resistance band training is very similar to weight training. Studies have demonstrated that programs using bands have increased muscle strength, increased muscle size, and decreased body fat, similar to that of a weight-training program.

Pros And Cons

The first pro is the cost. Resistance bands are extremely affordable. Free weights can be very costly. The cost of most free weights averages one dollar per pound, which can add up quickly. However, you can buy a nice starter set of quality bands for under thirty bucks.

The second advantage to owning a set of bands is that they are very convenient. My set of bands has over 260 pounds of total resistance. The whole set can fit in my gym bag, but I could never fit 260 pounds of free weights in my bag, much less carry it all at once. Since bands are so lightweight and don’t take up much space, they are extremely practical and portable.

Finally, bands are super effective. You can work every single body part with bands. It may take some trial and error to figure out which bands are the right resistance for each exercise, but with a little practice you’ll discover the sky’s the limit.

As for pitfalls, the most obvious issue is not knowing how to use them correctly. There are hundreds of exercises you can do with bands, but most people know fewer than 10. The key to success is taking the time to research exercises so you get the most out of your bands.

The only other real limitation is that there are some functional multi-joint exercises you can do with weights that aren’t as effective with bands, like a thruster (a squat and a press) or a snatch. Free weights are more advantageous for powerlifting because there is a need to break inertia and create enough momentum to make the exercise effective.

These same disadvantages could be considered an advantage for those who want to avoid ballistic movements or are using bands for rehabilitation.

While there may be a few limitations to using bands, there are just as many things you can do with bands that you can’t do with free weights. Since bands do not rely on gravity, there are a number of exercises you can do with bands that wouldn’t work the same way with weights.

Lastly, quality matters. If you get the cheapest bands you can find, you will be sorely disappointed. Cheap bands don’t feel anything like quality bands. Higher-quality materials can generate more tension. Some of the higher-end bands even have an anti-snap guard in the middle of the tube to prevent breaking due to overstretching. High-quality rubber tubing will give you more even resistance, and quality components will ensure your bands last even with heavy use.

Fit Or Flop

You probably already know the answer to this one. While I do suggest you use a variety of exercise equipment for optimal results, resistance bands get two thumbs up in my book. I would highly recommend them for everyone, at every age, and at every fitness level. They are probably the single best investment you can make and should be the first thing you buy for your home gym.

Categories
Nosh

The Simple Guide To Healthier Cocktails This Holiday Season

The holidays are a seriously tempting time. Around every corner, you’ll find comfort foods, seasonal desserts, hearty soups, and sugary coffee beverages (“coffee” used loosely). Basically, you need blinders! And we haven’t even got to the alcohol yet.
Thankfully, we can help in that department. While you’ve likely seen a million guides to eating smarter through the winter, I want you to think about sipping smarter, too. Let’s pack as many benefits as possible in your cup (as often as possible), arm you with some low-cal drink orders, and go over other odds and ends you need to know about alcohol.
Simple, straightforward, honest—let’s get real before you say “bottoms up.”

Why Wine?

Moderate wine consumption is a staple of the Mediterranean diet for a reason: It carries health benefits! Researchers have found that red wine especially may protect your heart, keep blood vessels healthy and increase the concentration of good cholesterol (LDL).
This might be due to wine’s high antioxidant level, specifically resveratrol. So, sip smart by choosing wine as your drink. If you want to lighten up further and add a sizzle-pop of carbonation, add seltzer or soda for a wine spritzer.

Why Water?

Every time you order a drink, you should also order a water for the other hand—and not just to slow yourself down, save calories, and prevent a hangover, all of which are still important. When you drink, alcohol lowers your inhibitions, so it’ll be much harder to resist the fatty foods at the party’s buffet.
In addition, research shows alcohol may make the brain more sensitive to food aromas, causing you to consume more than you would normally. (Have I convinced you yet?)
If that’s not enough, alcohol dehydrates you, so you need to replenish with H20. The next morning, you’ll thank your lucky stars you’re not dealing with bloat, blotchy skin, and puffy eyes. Keep your head, and keep a water in hand.

A Word on Mixers

Cocktails, yay! Especially around the holidays, it’s okay to want to enjoy yourself.
Alcohol itself isn’t that caloric, but rather the mixers that pack in the sugar and calories. When possible, try to mix your drink with low-calorie and low-sugar mixers—think a splash of juice, diet sodas or club soda. Punch up drinks with fruit for flavor, muddled mint or cucumber, ginger, or squeezes of lemon and lime. Skip the simple syrup and skip the menu when possible. Although those cocktails look enticing, most will tack on more empty calories than you ideally want.

On Seltzer, Soda, and Tonic

At the bar, there are several different fizzy drinks that we typically add to liquors like vodka and gin. Seltzer water, club soda, tonic water and mineral water all create similar beverages… However, if you want to keep your calorie total down, stick to any besides the tonic water.
Just like a soft drink, it contains calories: roughly 130 for 12 ounces. The other three do not. If tonic tastes better to you, make sure you add the calories into your daily total—or choose club soda and squeeze a lime into the drink to up the flavor factor. You’ll hardly know the difference.

10 Drinks to Have in Your Back Pocket

Don’t know what to order? If you want to sip smart wherever you go, you should always have a few modest drinks in mind. Aim for 200 calories maximum (totals below are approximate).
Wine, 125-150 calories
If you like it, wine should forever be your go-to option. Whether you’re ordering white or red, a standard pour shouldn’t top a waistline-friendly 150 calories.
Vodka & Diet Cran, 140 calories
The sugars in regular cranberry can rack up the calories, so try diet cranberry as your mixer.
Gin & Soda With Lime, 85 calories
You can also substitute vodka here for about the same number of calories. However, Two James Gin with club soda and a squeeze of lime might just change your life…
Spiced Rum & Diet Coke, 85 calories
The classic cocktail gets a 100-less-calorie makeover by subbing diet coke. If you want punchy flavor, try spiced rum.
Sea Breeze, 115 calories
Pour up one of these cocktails by combining vodka, cranberry, and grapefruit juices. Since the grapefruit juice contains fewer calories than cranberry, ask your bartender to go heavier on the grapefruit and lighter on the cran.
Mojito, 150 calories
The pure flavors here rock your taste buds, but not the scale. You can feel good about the mint, lime, soda water and rum, and ask the bartender to only add a splash of simple syrup.
Cosmopolitan, 200 calories
Since the calorie total can vary, request this drink specifically with vodka, cranberry juice, and a squeeze of lime. Substitute the club soda for the triple sec if you want a lighter version.
Gimlet, 100 calories
Keep it simple! With just gin and some sweetened lime juice, there aren’t a bunch of mixers to rack up the sugar and calories.
Flavored Vodka on the Rocks, 80 calories
There are a ton of flavored vodkas out there, so choose one that tickles your fancy — like vanilla, yum. Ask the bartender to add fresh fruit for flavor if available, and cut with soda or seltzer water if you don’t want straight-up liquor.
Classic Martini, 160 calories
Typically made with gin or vodka and vermouth with an olive garnish, this classic cocktail should remain a staple in your skinny sips at only 160 calories.

A Healthy Holiday Cocktail to Make at Home

If you want to wow party guests with a yummy drink, let me suggest whipping up holiday sangria. Using wine as your base, simply infuse the drink with seasonal fruit and spices for lots of flavor and just a few calories.
You can use a tried-and-true recipe like this Christmas Sangria, or simply make to your liking. Combine fruits like cranberries, pomegranates, apples and oranges to white or red wine, along with cinnamon sticks, mint, rosemary sprigs for garnish. Grab a pal, taste test and find your signature sangria recipe.

Categories
Nosh

The Fool-Proof Guide For A Healthy Thanksgiving Without Changing Tradition

Are you gearing up for Thanksgiving? Do you have your menu set yet? Let’s face it: the food we await all year is not just food; it’s memory and nostalgia, love and familiarity. There are some really cool healthy twists on Thanksgiving favorites out there.

But that’s not what this article is about.

This article goes out to the true Thanksgiving purists, the ones who want none of the internet’s mashed cauliflower or vegduckens.

I’m here to help. You don’t have to throw in the towel until New Year’s just because your favorite recipes don’t mesh with your health goals.

My Fool-Proof Guide For A Healthy Thanksgiving Without Changing A Single Recipe:

Step 1: Every other day (OK, most others), make sure your diet is jam-packed with nutrient dense foods.

What does your diet look like the other 364 days of the year? Fall in love with veggies. Quench your thirst with water. Don’t overdo it on the fried food and sweets. Learn to appreciate the hearty texture of a good, whole grain bread. You know the drill. Do all that, and one night won’t make much of a difference.

Step 2: Don’t forget breakfast and (maybe) lunch on Thanksgiving day.

Saving your calories doesn’t work; it just makes you cranky and so desperate for food, you pile your plate even higher. Now, sure, maybe don’t go for a five-course lunch two hours before you sit down to the turkey, but do eat sensibly and regularly leading up to the main “event.”

Step 3: Move your body.

Sneak in an early morning run or gym session. Rally up friends for a game of touch football. Run around with the kids before dinner is ready. Round up the troops and take a brisk walk between dinner and dessert. Don’t do it to “earn” the right to eat more or punish yourself for having eaten too much; do it because it puts you in a fresh, motivated state of mind and keeps you from losing sight of your goals.

Step 4: Know thy spread, know thyself.

Ask around to figure out what everyone is bringing, and make a game plan. Get a good mix of better-for-you options and the dishes that define Thanksgiving for you. Oftentimes, we eat something out of habit or because it’s there. Which dishes are Thanksgiving exclusives (Aunt Mae’s prize-winning pumpkin pie), and which can you get pretty much any day of the year (dinner rolls with butter)? Is turkey your jam, but green bean casserole not so much? By all means, eat what you love, but don’t waste your time on the dishes that aren’t that special.

Step 5: Breathe.

Once you have your plate in front of you, pause for at least five seconds. Say a prayer if you’d like, or simply take a deep breath. There’s a lot of commotion involved in getting the meal on the table, and this simple act can be the difference between savoring your food and wolfing it down in the blink of an eye.

Step 6: Eat to satisfaction, not discomfort.

Isn’t it ironic that we talk so much about Thanksgiving food bringing so much joy, and yet we eat so much of it that we make ourselves physically ill? Take a pause before going for seconds. Can you pack a serving up and have it with lunch the next day instead, when you’re not so full? If you don’t eat another bite, will you later regret it, or will you have forgotten all about it? Be honest with yourself. And remember, Thanksgiving happens every year. This same food will be back before you know it.

Step 7: Focus on the holiday.

Thanksgiving is about taking a moment to appreciate your life. How could you celebrate in non-food ways? Enjoy the conversation. Spend some time with relatives, in from out of town. Volunteer at a soup kitchen. Sign up for a Turkey Trot or charity walk. Food has become the main event, but it’s really only one part of the holiday. Celebrate the day to its full capacity.

Step 8: Walk away.

What happens at the Thanksgiving dinner table, stays at the Thanksgiving dinner table. Whether you feel great or a bit overstuffed, remember that Friday morning is another day, an opportunity to start fresh. Make yourself a healthy breakfast. Meet up with a friend for a spirited shopping marathon. Sure, make a note of the decisions you made the night before and how they made you feel both physically and emotionally so that you can hopefully learn from the experience, but then move on.

There you have it: a healthier Thanksgiving without messing with tradition.

So go ahead, eat that turducken!

Just, you know, maybe not the whole turducken?

However you celebrate, have a Happy Thanksgiving!

Categories
Nosh

The Big Picture: A Weekly Calorie Allowance

Calories, calories, calories. It’s what a lot of people who lose weight use as their barometer for whether they are following their diet correctly. Counting calories is a proven way for losing weight, but there are many variations on what should be a relatively simple process. One question I often get asked is whether keeping track of calories on a weekly rather than daily basis works. Here are some things to consider if you want to track weekly versus daily calories.

The Concept

The concept behind weekly calories is simple. When you track weekly calories it doesn’t really matter how many calories you eat on a Tuesday or Saturday. What matters is that at the end of seven days, you have met your calorie goal for the week.

Here’s how it works:

Let’s say you want to keep your calories between 1,200 and 1,400 calories a day. Simply multiply those numbers by seven to get the weekly totals. In this case, you can eat between 8,400 and 9,800 calories each week.

The Benefits

Daily calorie counting means that you stick to a certain calorie number or range every single day. For some of you, that might be too restrictive. The benefits of a weekly versus daily calorie target are:

  1. You can vary your calories day to day, traditionally called calorie cycling.
  2. If you have a cheat day or huge meal one day it doesn’t matter as long as you are within the target number for the week.
  3. It feels easier to track because you are looking at one final number rather than worrying about seven incremental numbers.
  4. It gives you flexibility for vacations, social events, and stressful situations.

The first benefit, calorie cycling, also has some research to back it up. Animal studies that were published in a 2007 issue of the American Journal of Clinical Nutrition found that calorie cycling may be a good way to increase weight loss in humans.

The Downsides

Like any dieting strategy, a weekly calorie goal has some downsides. While it can work for weight loss, the truth is that a weekly calorie goal does still require you to monitor your daily calories. You can’t just guess at the end of the week as to how many calories you consumed each day and still lose weight. You’ve got to know for sure.
A second downside is if you eat too many calories early in the week, you may not have enough calories to stay full and feel satisfied by the end of the week. Using the earlier example of eating 8,400 to 9,800 calories per week, if you eat 8,500 calories for the first five days of the week, you don’t have enough left for the last two days. That’s a problem.
What will you do then?
Well, you should eat at least 1,200 calories a day, so you will have to go over your calorie allotment for the week. If you do that a few weeks in a row, you aren’t going to lose much weight.

Tips to Really Make It Work for You

To make weekly calorie counting work you have to do three things:
First, you’ve got to have a solid way of tracking calories. Fortunately, it’s super easy to do by using an app on your phone or a website you visit on your computer. Enter in your daily food intake and keep a running tally of your calories for the week. At the end of the week, analyze how you did.
Second, you must be flexible. If eating a strict diet every day appeals to you, you likely won’t love weekly calorie counting. Flexibility in your food choices allows you to have lean days and generous days when it comes to food.
Third, make sure you are honest. Because you are looking at the week as a whole, you may find it easy to forget to write down a food you ate or make assumptions about your calorie intake. Honesty with yourself not only helps you keep to your calorie goal but helps you identify areas of weakness within your food plan.

Categories
Sweat

Healthy Travelers Make For Happy Trips

Travel can be such an enriching experience, exposing us to new people, places, and cultures, while expanding our view of the world around us. Unfortunately, that isn’t the only thing it tends to expose us to, as travelers often come in contact with germs, bacteria, and other harmful elements that are just waiting to turn our once-in-a-lifetime trip into living nightmares. Before you head out on your next vacation, here are some tips that can help you to stay healthy while on the road.

Rest Up Before You Leave

Let’s face it, as much as we love it, travel can be exhausting at times. An active trip often means long, busy days that can end up leaving us extremely tired. To make matters worse, it can sometimes be difficult to get a good night’s sleep while you’re away from home too. That’s why it is important to get plenty of rest before you ever leave on your trip. This will ensure that you’re well rested before you arrive at your destination, and will help your immune system to be in tip-top shape as well. That alone can do wonders for keeping you healthier while traveling.

Strengthen Your Immune System

Speaking of your immune system; there are a few other steps you can take to help strengthen it before you leave home as well. For instance, taking vitamins or other supplements can provide a boost that will help you overcome potential illnesses such as the flu or the common cold. Also, be sure to eat plenty of fresh fruits, vegetables, and nuts, as they’ll also provide some much-needed nutrients that can give your body a bit of extra strength to ward off viruses and other bugs. Your immune system acts lie a defense shield against illness, and you’ll want it in top form while traveling.

Stay Safe at the Airport

Busy airports see thousands of travelers on a daily basis and more than a few of them are likely carrying germs that could potentially make you ill. While it is nearly impossible to avoid coming in contact with sick people, there are some things you can do to help prevent the spread of germs. For instance, make sure you wash your hands thoroughly with soap and water when using a public restroom. It doesn’t hurt to carry hand sanitizer or disinfecting wipes with you either. When setting out on a trip, the last thing you want to do is pick up a virus at the airport before you’ve even had the chance to reach your destination.

Avoid Germs on the Airplane

Sitting on an airplane for hours on end isn’t great for your health, in general, but add in a few sick passengers and once again you run the risk of being exposed to germs. But thankfully there are a few things you can do to help your body out. For instance, it is a good idea to get up from your seat from time to time and move about the cabin. This will help keep the blood flowing in your legs, in particular, and could prevent a clot from forming. It also helps to stay hydrated, so be sure to drink plenty of fluids. The aircraft is also a good place to use that hand sanitizer and those disinfecting wipes as well, as they’ll help to keep unwanted germs at bay.

Don’t Drink the Water

If you’ve ever traveled abroad, you’ve probably had someone warn you about drinking the water. At this point, it has almost become a cliché, although for good reason. The drinking water in many countries does indeed contain viruses, protozoa, and bacteria that could make anyone who isn’t accustomed to drinking it very sick. That is exactly why you should only drink bottled water, and use it for things like brushing your teeth too. Any exposure to tainted tap water could prove potentially dangerous, and that includes the shower. Be careful not to get any in your mouth even when cleaning up, as it could result is sickness.

Be Careful What You Eat Too!

It isn’t just the water that you need to worry about; the food you eat can be problematic too. While you’ll obviously have to eat while traveling, you can limit your exposure to potentially tainted foods by dining in places that have better reputations in guide books or online reviews. If that isn’t an option, ask the locals for recommendations, as they will usually know the places that are safe, and the ones to avoid. Also, travel with your own snacks whenever possible, and be careful which fruits or vegetables you might pick up in local markets. If they were washed using tap water, they could have bacteria all over them. It’s best to stick with fruits that you can peel, like bananas or oranges.

Carry a First Aid Kit

A well-stocked first aid kit can be a traveler’s best friend. There are several kits on the market that are designed specifically with the needs of travelers in mind, with remedies that are meant to treat common issues that we face while on the road – including fever, diarrhea, upset stomach, and more. These kits also include items such as band aids, cotton swabs, and rubbing alcohol that can treat everything from blisters to bug bites to common abrasions. You never know just what kind of health issues might need to address, and a first aid kit will help you to be prepared.

Relying on luck to help keep you healthy while traveling is a recipe for disaster. Eventually, your luck will run out, and you’ll find yourself wishing you had taken steps to prevent getting sick. But a little common sense and forethought can go a long way to helping you not only stay safe but enjoy your trip that much more.