Holiday Tips – Let’s fight the battle of the Bulge during party season!

Hey All!
It’s the holidays and the world seems to be covered in chocolate!!  Everywhere I go, whether it is a friend’s house or work I am confronted with candy, cookies and other indulgences.  What do I do?  I am like everyone else, I eat.  I try my best to eat in moderation and sometimes I do well, other times I don’t.  So I thought it would be helpful to go online and look for some tips on how to win or at least fight the battle of the bulge during the Holidays.

  1. Before you go to a party, eat something healthy so you are already partly full.
  2. Drink water in between alcoholic drinks
  3. Pop a mint or a piece of gum in your mouth before you enter a party
  4. Eat vegetables first
  5. Take only 3 bites of a dessert 
  6. Choose only the items you REALLY want

Here are the lowest calorie cocktails

  1. Vodka and club soda or seltzer with a lemon or lime
  2. Bloody Mary (extra spicy)
  3. Glass of Pinot Noir or Champagne
  4. John Walker Black  or Rum and Diet Coke
  5. Scotch on the Rocks
  6. Light Beer

I found these pictures from the My Fitness Pal Blog (this is a free App that I highly recommend to all my clients that are tracking calories.)  I found these pictures of party plates really helpful.

 

Delicious Protein Packed Trail Mix

My good friend Karen Edge is the “snack lady” of our Fitness Department.  If I’m hungry at work or need nutritional or fitness advice.  I go to my pal Karen!  This stuff is SO good I had to get the recipe from her and share!!

1/2 cup of dried cranberries

1/2 cup of raisins

2 cups of large flake unsweetened coconut (toasted or untoasted)

1 cup of almonds

1 cup of dark chocolate chips

1 cup of toasted peanuts

1 cup of toasted pecan halves

1 cup of pumpkin seeds

1 cup of sunflower seeds

1 cup of walnuts

Toss all ingredients in a bowl and store in a airtight container at room temperature for up to 2 weeks.

 

Muscle is Beautiful

DSC_0095Muscle is beautiful in my opinion and for most of my adult life I have been trying to build more.   At age 47 things are starting to move south, so I figure…… if I build up the muscle in my legs I won’t have saggy knees!  No brainier!  lol!

The key is not only weight training but in what we eat.  The eating part is a little more tricky for me.   I have been doing more reading on the subject and I have included a few tips and links in case you are trying to build as well.  I realize that 2 of these articles are from Men’s Health.  But remember Ladies, muscle is NOT just for men!!

http://www.menshealth.com/mhlists/gain_ten_pounds_of_muscle/Eat_More.php

http://www.muscleandfitness.com/nutrition/gain-mass/build-muscle-stay-lean-meal-plan

http://www.menshealth.com/nutrition/muscle-building-foods.

The next piece of the puzzle is how we train AND rest.  I prefer CrossFit training, a nice mix of weight training and endurance training.

Compound exercises, such as squats, step-ups and lunges, coordinate your leg muscles to work together. These exercises often mimic the foot positions and movement patterns that are common in most daily activities and sports.

Read more: http://www.livestrong.com/article/453291-the-best-ways-to-build-up-leg-muscles/#ixzz2mssap12r

Happy building 🙂

My Diet until Thanksgiving – Week 3 (Weigh-in)

My Diet until Thanksgiving is over!!  I am feeling a little defeated and disappointed!  My last weigh-in was today….  Final…138.8   This Scalemeans I gained 2.2lbs since my last weigh in on 11/15!  And my total weight loss for November was only 1.6 lbs! 🙁  Say what!??  WTF!!!  How can this be??  Did I gain muscle riding my bike to my new job?  I doubt it…..  I am disappointed!!  🙁

I missed last Friday’s weigh-in and workout because my son was ill.  I held tight and continued on my diet all through the rest of the week until today as normal.  Over the weekend I felt thinner, looked thinner.  I was so excited for weigh-in, I just couldn’t get to the Gym in the mornings.  I fantasized about continuing threw December and getting down to the weight I was in my 30’s….129lbs.  Yum!  I was positive I had lost at least 5 lbs!!   Here I was focusing on the numbers.  Dammit!!  I know better!!  I do NOT own a scale just so I do NOT obsess.  I go by the mirror.  A friend suggested I use my body fat analyzer next time and I will for December.  I am going to try this again from December 1st to December 21.  No doubt.  I am on a roll now.

Oh well,  I have decided to be happy.  Lets face it 1.6 lbs x 12 = 19.2 lbs a year.  Might as well try again in December for the first few weeks.  Wish me luck…..December will be tough! lol! lol!

 

My Diet until Thanksgiving – Week 2 (Weigh-in) I Lost 0.4 lbs!

My Diet until Thanksgiving – Week 2 (Weigh-in) I Lost only 0.4 lbs!  Started at 140.4 and I am at 136.6 total of 3.8 lbs lost. in 2 weeks.

OK, I admit I was disappointed.  The first week I did so well and the second I struggled and cheated and it showed up at weigh in. Shock! For example, I went to a buffet to just eat a salad and by the time I left I had eaten every kind of animal they served…..cow, pig, fish, and chicken.  Oops!  I decided to call it my “free cheat day”……. There will be no more of those until Thanksgiving Day!  I worked out 5 days this week but my problem has always been what I put in my mouth.

I admit, this second weigh-in has made me want to try harder this week and I did well over the weekend.  I went to a friends pizza party on Friday night and brought my own chicken salad and avocado.  I didn’t want to NOT attend.  I explained my “packed dinner” and they were fine with it. Don’t feel like you can’t socialize with your friends, you just can’t eat what they are eating.

Funny, while I was writing this my neighbor came over to invite me over for fresh homemade pumpkin pie with fresh whipped cream.  I was there in a New York second.  I’m smart.  My girlfriend is one of the best cooks there is.  Like I said I had a  good weekend and I am not going to miss out on a “gift” like that 🙂  Pumpkin is my favorite.  No guilt.

However, I am really going to hit it hard this week with workouts and see if I can get to a 5 lb. loss total for my Friday weigh in.  That means 1.2 lbs of goo off my body this week!  I’m on it!

When all else fails, try again.funny-scales2

My Diet until Thanksgiving – Week 1 (Weigh-in) I Lost 3.4 lbs!

DSC_0050My Diet until Thanksgiving – Week 1 (Weigh-in) I Lost 3.4 lbs!  I admit, I was surprised.  I didn’t suffer that much after the 3rd day.  I was hungry at times, but I would eat nuts, make a shake with  fresh greens or fruit.  Keeping myself busy, was my main survival mechanism.

I love Crossfit!  I have swallowed the kool-aid, or should I say kill-aid over a year ago, and I am hooked!  So, on Monday, Weds. and Fri. I ventured off to my favorite xfit gym (http://northendcrossfit.com/).   The kids were off on Tuesday so I did my own workout, check it out  (http://www.fittobetrained.com/august-adrenaline-rush-quick-workout/).  I enjoy riding bike, but I only was able to ride a few times this week.  Stay as active and busy as possible, that is the bottom line.  I even cleaned my house and did an at-home manicure and pedicure and whitened my teeth.  Anything to keep food OUT of mouth!!

As for nutrition, I wasn’t ready to go on my own schedule suggested in my April blog (http://www.fittobetrained.com/metabolism-boost/).  Too strict, I didn’t want to set myself up for failure.  I will try this week.  Just being honest. I did eat almost every 2 hours.   I did eat a lot of yummy salads.  Out and at home.  I did drink a lot of shakes (breakfast and snacks).  I did eat lunch and dinner and I enjoyed 2 days without any meat. I did use my girlfriends recipe for Alfredo ( http://www.fittobetrained.com/creamy-cauliflower-sauce/) on Monday night  with Chicken and Organic wheat pasta and fresh parmigiana cheese.  Delicious!  I did lose 3.4 lbs!  Yippee, great start.

 

Diet until Thanksgiving – Day 2/Day 3

Day 3 on a diet or letting go of anything is a DRAG!!  Alcohol, cigarettes and now caffeine (still working on this one), I have conquered them all BUT… Food?  I knew this would be a challenge.  I woke up several times last night and I’m HUNGRY!!  An extra hour with the daylight savings is not helping.  I have been up since 4:30 am and I had 1 yogurt at 6 so far its only 8:40!  I am getting ready to indulge in 2 eggs and cheese.  I know, I haven’t been adhering to the schedule in my April blog as of yet.  http://www.fittobetrained.com/metabolism-boost/  I need a few days.  I realize the weekend is probably not the best time to start a diet, but it can be done.  I’m proof.

My son is learning how to play ice-hockey and we were at the rink most of the day yesterday.  I ventured to the Farm Fresh salad bar for lunch and grabbed  a protein bar for later from my girlfriends house and headed back to the rink.  Boyfriend met me at the rink (his house is NOT an oasis of health)  so we stopped at the Farm Fresh again and I bought:

  • organic butternut squash soup
  • avocado
  • 2 yogurt whips
  • eggs

I got away cheap and I have 1 more day of the weekend.  I can do this.  The eggs filled me up and it is already 9:36!  What the !@#$!!  It is only what???

 

Diet until Thanksgiving – Day 1

Fit to be Trained Personal Trainer Yoga Pilates Boot CampIt is November 1st and I am going to diet until Thanksgiving Day.  I want to see how much weight I can lose if I really cut the bullshit!  I am capable of self-control, I know I can do this. (Yikes, not really!) Especially since I have an end in sight, November 28th.  I am well aware by writing about it, I will be more committed.  I have a hard time committing.  Food has always been my friend and way to soothe and console myself.  I love it.  I have never been happier in my life than just recently,  and I think I will reach pure enlightenment, if I can get control of my over eating.  I am an avid exerciser and I enjoy learning healthier eating with whole foods and getting rid of a  lot of the processed junk Ian (my 9 yr.old son) and I were eating.  I want to teach him well.

Today I overslept and missed breakfast.  Got Ian fed and on the bus but didn’t get to eat myself.  I was still living on Halloween candy and a cupcake from last night.  Worked out at my favorite CrossFit Gym. (http://northendcrossfit.com/).  Had a delicious salad out with a friend at lunch at La Dolce Vita http://www.ldvsweets.com/ on Laskin. I highly recommend this quaint little restaurant for a delicious salad or sandwich!  Twenty almonds for a snack in middle of the day.   For dinner Ian and I made a great salad that included salmon and greens and left over veggies from the past few days.  Awesome.  I am full and content (for now).  Yogurt whip later :).

I hope to put together a plan of action, or at least something to follow in the next few days.  I need that.  I can’t just wing it if I want to stay on track.  For now I will go by a plan I blogged about in April that is based on the Isagenix theory and schedule that suggests to eat and what to eat every 2 hours. http://www.fittobetrained.com/metabolism-boost/.    Ciao for now 🙂 and wish me luck.

 

 

Creamy Cauliflower Sauce-A Healthy Alfredo

A healthy version of Alfredo Sauce turns to download (4)Creamy Cauliflower Sauce  .  Yummy!  My neighbor Jenny is a fantastic cook.  Full of ideas and creativity in the kitchen.  She was kind enough to share this recipe with me from  http://pinchofyum.com/  When I am on the internet, I am not looking for recipe’s and it shows in my bland meals.  Thanks to this, I will be able to provide a better, healthier pasta meal.  Here is an example….

CREAMY CAULIFLOWER SAUCE
Author: Pinch of Yum
Serves: makes about 5 cups
INGREDIENTS
  • 8 large cloves garlic, minced
  • 2 tablespoons butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 teaspoon salt (more to taste)
  • ½ teaspoon pepper (more to taste)
  • ½ cup milk (more to taste)

INSTRUCTIONS

  1. Garlic: Saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
  2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
  3. Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

NOTES

I like to add a little bit of olive oil for the flavor and to help keep the sauce really smooth. Several other readers have mentioned that they really liked the addition of Parmesan cheese as well.

The Perfect Shake can Help Shake Pounds and Boost Energy!

08-Aug11-proteinShakeThe Perfect Shake can Help Shake Pounds and Boost Energy!  Every morning, and often in the afternoon I will blend up a perfect shake to help get me ready for the day or boost my energy for the rest of the afternoon and evening.

 

What is a Perfect Shake?

Every shake has 5 components:

  1. Fruit
  2. Veggie
  3. Protein powder
  4. Nut / Seed
  5. Liquid

What is a Perfect Shake?

Every shake has 5 components:

  1. Fruit
  2. Veggie
  3. Protein powder
  4. Nut / Seed
  5. Liquid

My favorite options are………..

  1. Any kind of fruit I have (fresh or frozen)
  2. Kale
  3. Vanilla AND Chocolate Protein Powder are both yummy.
  4. Chia Seeds (See my blog for the fantastic benefits of Chia!)
  5. Cherry Juice (for my joints), Water, Milk, or Almond Milk.

You can use ANY of these 5 components!  There is no right or wrong.  You can also include a topper like coconut, ot cinnamon.  Use your imagination and have fun!  I have included left over veggies from dinner and mixed fruits, or included lemon juice.  Walnuts and Almonds are a great option.  The choices are endless.

Enjoy!

For Mother’s Day I bought myself a really great blender and it has been one of the best purchases I have ever made.  Just sayin… :).