Sunday, October 18, 2009
Moving
I am going to be moving this blog to http://baileemorris.wordpress.com. I think you will find it contains topics a bit more broad than this one. Let me know what you think!
Running Season
Even though most people would argue that summer time is the best time to run outside, I would have to disagree. I think that fall takes the cake in this category. The scenery is better, the temperature is ideal and the overall atmosphere is just better for trail running.
According to a running guide site, running in colder weather is actually easier on the body than running in warmer weather. This is because the body produces the heat to keep you warm, whereas running in the heat can overwhelm the body.
Sometimes running in the cold can be hard though. For instance, anyone who has ever run in the colder weather has probably experienced that tightness in the chest you get from breathing in cold air. Also it is important to dress properly and this includes wearing a hat. According to about.com, about 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.
From personal experience, I've also noticed that when I run outside in the cold my muscles seem to work overtime. Although the temperature of the run is enjoyable, my leg muscles are usually struggling to keep my usual pace.
So don't let the colder weather discourage you from continuing your outside running routines. Just make sure you are dressed properly and listen to what your body tells you.
Friday, October 16, 2009
A Few Fall Photos
While doing a story at the student rec center a few days ago, I noticed how beautiful the landscape was outside of the building. I decided to snap a few photos, which inevitably led to me taking even more photos the next day. I realize this isn't a blog post about diet or fitness, but the blog is about "Living Well" and that includes doing things that I enjoy.
So here they are.
Tuesday, October 13, 2009
New Snack
This post will be short, but I wanted to let everyone in on a new snack I just discovered a few days ago. Blue Diamond, the brand famous for their almonds, is making 100 calorie packs of chocolate covered almonds! They are delicious and have only 1 gram of sugar in them. I had a pack yesterday and they kept me tied over for nearly 3 hours. They are technically covered in cocoa powder, and its supposed to be a dark chocolate flavor, but they are seriously one of the best snacks I've ever had.
I love candy and this a great alternative to the fun size Butterfinger bars I bought for my boyfriend to munch on. In fact, I'll probably sneak a packet of my almonds into the movies tonight so I won't snack on buttery popcorn.
I'm very sorry I haven't been posting regularly, but then again I'm sure my list of readers is microscopic. I'm actually balancing this blog and another blog for school, so I have a lot of updating. Well, hope everyone has a wonderful Tuesday and remember to snack throughout the day to keep blood sugar regulated to avoid a chocolate binge in the evening!
I love candy and this a great alternative to the fun size Butterfinger bars I bought for my boyfriend to munch on. In fact, I'll probably sneak a packet of my almonds into the movies tonight so I won't snack on buttery popcorn.
I'm very sorry I haven't been posting regularly, but then again I'm sure my list of readers is microscopic. I'm actually balancing this blog and another blog for school, so I have a lot of updating. Well, hope everyone has a wonderful Tuesday and remember to snack throughout the day to keep blood sugar regulated to avoid a chocolate binge in the evening!
Wednesday, September 30, 2009
Special K
I am a chocolate lover, as I've previously mentioned. I also love cereal. These two foods are obviously not the best things to be addicted to when you're trying to watch your weight, but thanks to Special K's Chocolatey Delight cereal I can enjoy both without the guilt.
I love this cereal. Not only is it yummy, but it isn't overwhelmingly filling. The flakes are lightly sweetened, and in my opinion would be fine just by themselves. There are also little chocolate bits that make each bite a little better. I usually enjoy a small bowl of it after dinner or for a snack when I get home from class.
I'm also a big fan of the blueberry cereal they offer. It has blueberry flavored clusters and wheat flakes with blueberry flavoring as well. This is my healthy version of Muffin Tops cereal, which is just about the best stuff around.
If cereal isn't your thing, Special K also offers a variety of shakes, protein and snack bars, and crackers. In my opinion, they offer the best figure-friendly snacks, as far as flavor goes.
I love this cereal. Not only is it yummy, but it isn't overwhelmingly filling. The flakes are lightly sweetened, and in my opinion would be fine just by themselves. There are also little chocolate bits that make each bite a little better. I usually enjoy a small bowl of it after dinner or for a snack when I get home from class.
I'm also a big fan of the blueberry cereal they offer. It has blueberry flavored clusters and wheat flakes with blueberry flavoring as well. This is my healthy version of Muffin Tops cereal, which is just about the best stuff around.
If cereal isn't your thing, Special K also offers a variety of shakes, protein and snack bars, and crackers. In my opinion, they offer the best figure-friendly snacks, as far as flavor goes.
Monday, September 14, 2009
Beer Guts
As any college student living in these Facebook times, I've found myself spending too much time online browsing photos of my fellow peers. One disturbing thing I've found is the overwhelming number of young girls with beer guts and double chins. Now I'm no pre-med student, but I don't think it takes a total braniac to figure out whats making these girls fat. Alcohol. Whats even more upsetting is that they truly feel they can hit the gym a few times a week and lose the weight they've put on. The missing element to their brilliant plan is a healthy diet plan. They continue to be photographed bonging beer and pounding cheeseburgers at tailgates, but still think they're taking the necessary steps to getting those six-pack abs. Think again, ladies.
Alcohol, like anything that your body won't break down easily, should be consumed minimally when trying to lose weight. This is a common fact that you will find in almost every diet book. Although some would dispute that alcohol consumption is directly related to weight gain, it cannot be denied that overeating is associated with the actual consumption itself.
So what can girls do? Stop binge drinking.
Okay, so chances are most of these girls will not stop drinking, but they can take a few steps to help the binge eating when they feel the need to drink excessively.
1. Do away with the temptation. At most of these functions where heavy drinking takes place, there is sure to be not-so-good-for-you food. Take a tailgate for instance. At most of these you can easily find hotdogs, hamburgers, cookies, etc. Now these don't seem TOO horrible, however when these party go-ers drink a lot, they stop thinking about how many hours at the gym those 3 hotdogs and cookies are going to cost them. They start thinking about how good the food smells, and how much they would enjoy grabbing just one more fistfull of chips. So if you know you're going to be at an event like this, take your own healthy food that you know you can afford to munch on. For instance, trade in the homemade chocolate chip cookies for oatmeal with dark chocolate chips or swap your greasy potato chips for veggies and lowfat dip or hummus. These switches are a sure fired way to help you from popping a button on your cutoff jeans.
2. Only allow yourself a certain amount to drink. If you know you won't be able to resist the snack table, cut back on the drinking or switch to a drink that will satisfy whatever you are craving.
3. The final tip would be to keep yourself active. If you are in a social situation where heavy drinking will be involved, keep yourself moving around. You'll be more tempted to snack if you're sitting around with a drink in one hand and a free hand just dying to clutch a cheesburger.
Also, something else to keep in mind, ladies. With every passing year it gets harder and harder for the pounds to come off. So keep that in the back of your mind whenever you're planning to attend your neighbors keg party. You will regret it later. Promise.
Alcohol, like anything that your body won't break down easily, should be consumed minimally when trying to lose weight. This is a common fact that you will find in almost every diet book. Although some would dispute that alcohol consumption is directly related to weight gain, it cannot be denied that overeating is associated with the actual consumption itself.
So what can girls do? Stop binge drinking.
Okay, so chances are most of these girls will not stop drinking, but they can take a few steps to help the binge eating when they feel the need to drink excessively.
1. Do away with the temptation. At most of these functions where heavy drinking takes place, there is sure to be not-so-good-for-you food. Take a tailgate for instance. At most of these you can easily find hotdogs, hamburgers, cookies, etc. Now these don't seem TOO horrible, however when these party go-ers drink a lot, they stop thinking about how many hours at the gym those 3 hotdogs and cookies are going to cost them. They start thinking about how good the food smells, and how much they would enjoy grabbing just one more fistfull of chips. So if you know you're going to be at an event like this, take your own healthy food that you know you can afford to munch on. For instance, trade in the homemade chocolate chip cookies for oatmeal with dark chocolate chips or swap your greasy potato chips for veggies and lowfat dip or hummus. These switches are a sure fired way to help you from popping a button on your cutoff jeans.
2. Only allow yourself a certain amount to drink. If you know you won't be able to resist the snack table, cut back on the drinking or switch to a drink that will satisfy whatever you are craving.
3. The final tip would be to keep yourself active. If you are in a social situation where heavy drinking will be involved, keep yourself moving around. You'll be more tempted to snack if you're sitting around with a drink in one hand and a free hand just dying to clutch a cheesburger.
Also, something else to keep in mind, ladies. With every passing year it gets harder and harder for the pounds to come off. So keep that in the back of your mind whenever you're planning to attend your neighbors keg party. You will regret it later. Promise.
Wednesday, September 9, 2009
Blogging Blunder
Well, as you can see, my brilliant plan to blog more often has failed miserably. I have started back to school since the last post and have found myself knee deep in homework almost every night. In fact, for the first time in my life, a few Saturday nights ago I found myself writing note cards. ON A SATURDAY.
Last Wednesday in my reporting class we were asked to browse a few blogs and come up with a story idea. As usual I found myself navigating my way around a fitness blog, when I discovered something I'd never heard of before. Orthorexia Nervosa. For those who have never heard of this eating disorder, you are not alone. Apparently it is a disorder that's fairly new to nutritionists and specialists. I was stunned to discover the symptoms were eerily similar to the very lifestyle I lead. Here are a list of the "warning signs."
According to Steven Bratman, MD, (the man who coined the term) orthorexia may look like anorexia nervosa, but it has significant differences. Maintaining an obsession with health food may cause a restriction of calories merely because available food isn't "good enough." Those with orthorexia may lose enough weight to give them a body mass index consistent with someone with anorexia (i.e., less than 18.5).
Eating only the "right foods" (and perhaps only at the "right times") can give those with orthorexia a sense of superiority to others. Relationships suffer as they become less important than holding to dietary patterns. (http://eatingdisorders.about.com/od/othereatingdisorders/p/orthorexia.htm)
Now, I realize this disorder is healthy eating at its most extreme, but this got me a little nervous about my own obsessive eating habits. Let's just say I'll be a little less restrictive when it comes to my caloric intake from now on!
Last Wednesday in my reporting class we were asked to browse a few blogs and come up with a story idea. As usual I found myself navigating my way around a fitness blog, when I discovered something I'd never heard of before. Orthorexia Nervosa. For those who have never heard of this eating disorder, you are not alone. Apparently it is a disorder that's fairly new to nutritionists and specialists. I was stunned to discover the symptoms were eerily similar to the very lifestyle I lead. Here are a list of the "warning signs."
According to Steven Bratman, MD, (the man who coined the term) orthorexia may look like anorexia nervosa, but it has significant differences. Maintaining an obsession with health food may cause a restriction of calories merely because available food isn't "good enough." Those with orthorexia may lose enough weight to give them a body mass index consistent with someone with anorexia (i.e., less than 18.5).
Eating only the "right foods" (and perhaps only at the "right times") can give those with orthorexia a sense of superiority to others. Relationships suffer as they become less important than holding to dietary patterns. (http://eatingdisorders.about.com/od/othereatingdisorders/p/orthorexia.htm)
Now, I realize this disorder is healthy eating at its most extreme, but this got me a little nervous about my own obsessive eating habits. Let's just say I'll be a little less restrictive when it comes to my caloric intake from now on!
Tuesday, August 18, 2009
Beans: They Don't Just Make You Toot
Last night I met up with some girlfriends I went to high school with. They are really the only people I went to high school with that I really try to stay in touch with. It's so difficult for us to see each other these days because of our busy lives, but we always try. We had dinner and decided to watch a movie after so we could utilize as much of our time together as possible. We decided to see Julie and Julia, which was an excellent choice. Not only did it motivate me to start posting more, but it also motivated me to start experimenting more with my diet.
I've tried for several years to maintain healthy eating habits, but it wasn't until recently that I really started exploring my dietary options. For instance, I've started straying as far away from red meat as possible and substituting beans, mushrooms, and other "meaty" vegetables in it's place. I've also made it a habit to order fish at almost every meal. I reserve chicken for salads, and try to even go vegetarian at least one day a week.
Since I've started eating beans more, I've noticed that I feel fuller longer and I don't feel weighed down, like when I eat breads and pastas. Not only are they good, but they are relatively easy to prepare. Most beans that come in a bag can just be added to water and simmered for an hour or two. Plus, they're cheap! Garbanzo beans or chickpeas are also another great option that don't even have to be cooked if bought in a can. They are also a nice crouton substitute for salads. Now let's not forget the really great part about garbanzo beans...hummus. Throw a few handfuls of these little beauties in a food processor, add your favorite flavors, and voilà! You have a great batch of hummus that is perfect for dipping.
So why make an entire entry about beans? Well according to whfoods.com, black beans are a very good source of cholesterol-lowering fiber and when combined with whole grains, like brown rice, they provide a tasty meal that is high in protein and extremely low in fat. This is ideal for someone like me who is trying to blast fat and build lean, long muscles. Check out the link below for more details.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2
In closing, I'd like to leave you all with this simple concoction I just discovered today when I was trying to spice up my lunch. It left me full, satisfied and didn't blow my diet.
Hispanic Mediterranean Salad
2 handfuls of spinach leaves (about 1 1/2 - 2 cups)
2 1/2 tbs of black and red bean/brown rice mix, cooked
1/4 cup of garbanzo beans or "chickpeas"
2 tbs of red pepper hummus (see additional recipe)
3-5 pieces of boneless, skinless chicken strips, cooked
salt and pepper
Combine the rice, beans, chicken, and hummus on top of the bed of spinach leaves for a tasty mediterranean/hispanic inspired twist on chicken salad.
Red Pepper Hummus Recipe
1 (16 ounce) can garbanzo beans, drained and rinsed
1 tablespoon olive oil
1 medium red bell pepper, cut into 1/2 inch pieces
1 fresh lime, juiced
1 1/2 tablespoons water
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon garlic powder
In a food processor or blender, mix the garbanzo beans, olive oil, red bell pepper, lime juice, water, salt, black pepper, and garlic powder. Blend until smooth.
I've tried for several years to maintain healthy eating habits, but it wasn't until recently that I really started exploring my dietary options. For instance, I've started straying as far away from red meat as possible and substituting beans, mushrooms, and other "meaty" vegetables in it's place. I've also made it a habit to order fish at almost every meal. I reserve chicken for salads, and try to even go vegetarian at least one day a week.
Since I've started eating beans more, I've noticed that I feel fuller longer and I don't feel weighed down, like when I eat breads and pastas. Not only are they good, but they are relatively easy to prepare. Most beans that come in a bag can just be added to water and simmered for an hour or two. Plus, they're cheap! Garbanzo beans or chickpeas are also another great option that don't even have to be cooked if bought in a can. They are also a nice crouton substitute for salads. Now let's not forget the really great part about garbanzo beans...hummus. Throw a few handfuls of these little beauties in a food processor, add your favorite flavors, and voilà! You have a great batch of hummus that is perfect for dipping.
So why make an entire entry about beans? Well according to whfoods.com, black beans are a very good source of cholesterol-lowering fiber and when combined with whole grains, like brown rice, they provide a tasty meal that is high in protein and extremely low in fat. This is ideal for someone like me who is trying to blast fat and build lean, long muscles. Check out the link below for more details.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2
In closing, I'd like to leave you all with this simple concoction I just discovered today when I was trying to spice up my lunch. It left me full, satisfied and didn't blow my diet.
Hispanic Mediterranean Salad
2 handfuls of spinach leaves (about 1 1/2 - 2 cups)
2 1/2 tbs of black and red bean/brown rice mix, cooked
1/4 cup of garbanzo beans or "chickpeas"
2 tbs of red pepper hummus (see additional recipe)
3-5 pieces of boneless, skinless chicken strips, cooked
salt and pepper
Combine the rice, beans, chicken, and hummus on top of the bed of spinach leaves for a tasty mediterranean/hispanic inspired twist on chicken salad.
Red Pepper Hummus Recipe
1 (16 ounce) can garbanzo beans, drained and rinsed
1 tablespoon olive oil
1 medium red bell pepper, cut into 1/2 inch pieces
1 fresh lime, juiced
1 1/2 tablespoons water
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon garlic powder
In a food processor or blender, mix the garbanzo beans, olive oil, red bell pepper, lime juice, water, salt, black pepper, and garlic powder. Blend until smooth.
Sunday, August 9, 2009
Taking It Easy
On Tuesday I had my wisdom teeth removed. I assumed that I'd be back to my old workout routine within two or three days. Boy was I wrong!
This got me thinking about letting myself go and how easy it would be to fall off the wagon. Since it has been a week since I've worked out, I've noticed a big difference in my body. I haven't gained any weight, but I have noticed that I've lost definition. It makes me wonder how people can let themselves go and not feel guilty. I feel terrible because I haven't been able to do cardio and it isn't even because of lack of motivation! I just can't imagine anyone stopping simply out of laziness.
So how do we stay on track and not fall off the wagon? Well first I would suggest to anyone to keep track of their workouts. I myself keep a journal with every workout session I've done in a span of two or three months in it and it helps me track my progress. It also helps me see which days of the week I am my most active. I have a better chance of success if I know exactly how much effort I am putting in week to week. Another suggestion is to have a buddy. I used to run with a girlfriend of mine who was in amazing shape and she was such good motivation. When I would feel like walking, she'd push me to run a little further. Now that we both are busy with our own routines, we don't get to workout together as much, so now my boyfriend is sort of my buddy. He is in amazing shape and has been for years, so I push myself extra hard when I run with him, just to show him I can keep up. My final suggestion for staying on track would have to be keeping goals. When I first began working out, I was only running a little over a half of a mile and I told myself at the time that in the next month I would be running over a mile, with no breaks. It's been a year now and I can run over three miles with no stops. Had I not kept pushing myself to run a little further, or to do a few more situps, I wouldn't be in the shape I am today.
So because I've been off my game this week, my goal is to be back up on my feet, 100%, by Wednesday. Today, I'll start with a brisk walk and then hopefully be running my normal pace by the middle of the week.
This got me thinking about letting myself go and how easy it would be to fall off the wagon. Since it has been a week since I've worked out, I've noticed a big difference in my body. I haven't gained any weight, but I have noticed that I've lost definition. It makes me wonder how people can let themselves go and not feel guilty. I feel terrible because I haven't been able to do cardio and it isn't even because of lack of motivation! I just can't imagine anyone stopping simply out of laziness.
So how do we stay on track and not fall off the wagon? Well first I would suggest to anyone to keep track of their workouts. I myself keep a journal with every workout session I've done in a span of two or three months in it and it helps me track my progress. It also helps me see which days of the week I am my most active. I have a better chance of success if I know exactly how much effort I am putting in week to week. Another suggestion is to have a buddy. I used to run with a girlfriend of mine who was in amazing shape and she was such good motivation. When I would feel like walking, she'd push me to run a little further. Now that we both are busy with our own routines, we don't get to workout together as much, so now my boyfriend is sort of my buddy. He is in amazing shape and has been for years, so I push myself extra hard when I run with him, just to show him I can keep up. My final suggestion for staying on track would have to be keeping goals. When I first began working out, I was only running a little over a half of a mile and I told myself at the time that in the next month I would be running over a mile, with no breaks. It's been a year now and I can run over three miles with no stops. Had I not kept pushing myself to run a little further, or to do a few more situps, I wouldn't be in the shape I am today.
So because I've been off my game this week, my goal is to be back up on my feet, 100%, by Wednesday. Today, I'll start with a brisk walk and then hopefully be running my normal pace by the middle of the week.
Saturday, July 25, 2009
Food Journal Post 2
Monday 7-13-09
Breakfast: 3/4 packet of oatmeal and two slices of toast with butter
Lunch: side salad
Snack: piece of pound cake
Dinner: open face portabella mushroom sandwich with red peppers, tomato, and cheese, sweet potato fries, and few bites of brownie dessert
Snack: Weight Watchers fudge bar and handful of chips
Tuesday 7-14-09
Breakfast: 2 eggs (1 with yolk) and two slices of toast with butter
Snack: Special K bar
Lunch: 5 pineapple chunks, two tbs of cottage cheese, and one slice of turkey on a wheat cracker
Dinner: chicken salad with lowfat Italian dressing
Snack: 4 pineapple chunks and 3 dark chocolate Kisses
Wednesday 7-15-09
Breakfast: 2 egg whites with asiago cheese sprinkled on top and one slice of toast with butter
Snack: 1/2 an English muffin with peanut butter
Lunch: 2 tbs of fat free cottage cheese, 1/2 can of tuna on 1/2 an English muffin, and two wheat crackers
Snack: raspberry smoothie from Carvel
Dinner: 2 crackers and stir fry with low sodium soy sauce
Dessert: 1 cup of yogurt, 3 pieces of pineapple and 1 dark chocolate Kiss
Thursday 7-16-09
Breakfast: 1/2 packet of oatmeal with 1 tsp of maple syrup and one slice of toast with butter
Lunch: chicken salad with 1/4 piece of bread
Dinner: 1/2 small turkey wrap on multigrain tortilla, Special K bar, and 5 small pineapple chunks
Snack: 4 crackers with peanut butter and 1 cup of yogurt
Friday 7-17-09
Breakfast: 1 egg white with asiago cheese, 1 slice of toast with butter, and 1/2 English muffin with peanut butter
Snack: 5 saltines with 1/2 can of tuna, 1/2 Special K bar, and 3 tbs of cottage cheese
Lunch: 1 slice of turkey, 2 wheat crackers with peanut butter and 1/2 cup of broccoli
Snack: Special K bar
Dinner: 1/2 side salad, 1/4 piece of tuna with grilled veggies, and 1 piece of bread
Snack: cheese and crackers ( about 2)
Saturday 7-18-09
Lunch: 5 dark chocolate Kisses, 3/4 turkey sandwich on wheat bread and a small bowl of Wheaties cereal with skim milik
Snack: 1/2 Special K bar
Dinner: chicken salad, 1 breadstick, 1 Hershey Kiss, and 5 pineapple chunks
Breakfast: 3/4 packet of oatmeal and two slices of toast with butter
Lunch: side salad
Snack: piece of pound cake
Dinner: open face portabella mushroom sandwich with red peppers, tomato, and cheese, sweet potato fries, and few bites of brownie dessert
Snack: Weight Watchers fudge bar and handful of chips
Tuesday 7-14-09
Breakfast: 2 eggs (1 with yolk) and two slices of toast with butter
Snack: Special K bar
Lunch: 5 pineapple chunks, two tbs of cottage cheese, and one slice of turkey on a wheat cracker
Dinner: chicken salad with lowfat Italian dressing
Snack: 4 pineapple chunks and 3 dark chocolate Kisses
Wednesday 7-15-09
Breakfast: 2 egg whites with asiago cheese sprinkled on top and one slice of toast with butter
Snack: 1/2 an English muffin with peanut butter
Lunch: 2 tbs of fat free cottage cheese, 1/2 can of tuna on 1/2 an English muffin, and two wheat crackers
Snack: raspberry smoothie from Carvel
Dinner: 2 crackers and stir fry with low sodium soy sauce
Dessert: 1 cup of yogurt, 3 pieces of pineapple and 1 dark chocolate Kiss
Thursday 7-16-09
Breakfast: 1/2 packet of oatmeal with 1 tsp of maple syrup and one slice of toast with butter
Lunch: chicken salad with 1/4 piece of bread
Dinner: 1/2 small turkey wrap on multigrain tortilla, Special K bar, and 5 small pineapple chunks
Snack: 4 crackers with peanut butter and 1 cup of yogurt
Friday 7-17-09
Breakfast: 1 egg white with asiago cheese, 1 slice of toast with butter, and 1/2 English muffin with peanut butter
Snack: 5 saltines with 1/2 can of tuna, 1/2 Special K bar, and 3 tbs of cottage cheese
Lunch: 1 slice of turkey, 2 wheat crackers with peanut butter and 1/2 cup of broccoli
Snack: Special K bar
Dinner: 1/2 side salad, 1/4 piece of tuna with grilled veggies, and 1 piece of bread
Snack: cheese and crackers ( about 2)
Saturday 7-18-09
Lunch: 5 dark chocolate Kisses, 3/4 turkey sandwich on wheat bread and a small bowl of Wheaties cereal with skim milik
Snack: 1/2 Special K bar
Dinner: chicken salad, 1 breadstick, 1 Hershey Kiss, and 5 pineapple chunks
Busy Time of Year
Although summer is still technically in full swing, it seems to be flying by for me. This time of year is always my most busy and it seems to be the best time for me to focus on my diet. Around this time of year I'm on the move a lot, which keeps me off my couch and out of my cabinets. It's also the time where everyone around me is scrambling to squeeze in a last minute summer vacation and needs to be in bikini ready shape. Although this isn't the case for me, I still use a great workout DVD by Shape magazine called "Ultimate Bikini Body Workout." This workout video features a 30 minute total body workout, a 10 minute leg toning workout, a 10 minute ab toning workout, and a 10 minute cardio blast workout for girls on the go.
This video is one of the most intense videos I've ever done. The 30 minute workout works every part of your body and does so in a short amount of time. I usually like to do that workout 2 times a week and then on days when I'm not wanting such an intense workout I do the three ten minute sessions. I have noticed results since I've started incorporating videos into my workout routine for when I can't make it to the gym.
I found this DVD at Barnes and Noble and highly recommend it to anyone wanting to mix up their workout.
This video is one of the most intense videos I've ever done. The 30 minute workout works every part of your body and does so in a short amount of time. I usually like to do that workout 2 times a week and then on days when I'm not wanting such an intense workout I do the three ten minute sessions. I have noticed results since I've started incorporating videos into my workout routine for when I can't make it to the gym.
I found this DVD at Barnes and Noble and highly recommend it to anyone wanting to mix up their workout.
Friday, July 17, 2009
Dark Chocolate
Although my consistency with posting has been questionable, my consistency with consuming dark chocolate has not.
I've always been someone that worships sweets. In fact, when I was younger I would eat as little as possible so I would have room for dessert. I was so addicted to sweets that in junior high and high school, my breakfast usually consisted of Smore Poptarts or a bowl of Reese's Puffs cereal. These facts alone can be attributed to the bulk of my weight gain in my early teen years. So you can imagine how difficult it was for me to accept the fact that I could no longer eat such sugary meals. That was before I discovered dark chocolate.
According to an article on http://www.naturalnews.com/, dark chocolate contains flavonoids that may lower the risk of heart disease. This article also points out that even though dark chocolate is better than milk chocolate, it is still high in calories and must be consumed in moderation. I recommend Hershey Dark Chocolate Kisses that are about 20 calories per piece. I like to have no more than three about 4 times a week. They're so rich in flavor that I usually can't eat anymore than that anyway.
So opt for dark chocolate whenever you have a sweet craving and know you're not only assisting that sweet tooth, but your heart too!
I've always been someone that worships sweets. In fact, when I was younger I would eat as little as possible so I would have room for dessert. I was so addicted to sweets that in junior high and high school, my breakfast usually consisted of Smore Poptarts or a bowl of Reese's Puffs cereal. These facts alone can be attributed to the bulk of my weight gain in my early teen years. So you can imagine how difficult it was for me to accept the fact that I could no longer eat such sugary meals. That was before I discovered dark chocolate.
According to an article on http://www.naturalnews.com/, dark chocolate contains flavonoids that may lower the risk of heart disease. This article also points out that even though dark chocolate is better than milk chocolate, it is still high in calories and must be consumed in moderation. I recommend Hershey Dark Chocolate Kisses that are about 20 calories per piece. I like to have no more than three about 4 times a week. They're so rich in flavor that I usually can't eat anymore than that anyway.
So opt for dark chocolate whenever you have a sweet craving and know you're not only assisting that sweet tooth, but your heart too!
Friday, July 10, 2009
Food Journal
As previously promised, I am going to post my "food journal" for the week on every Sunday. Since this is an early post, I will only have Monday-Thursday posted, but i'll get back on track next week.
Monday July 6, 2009
Breakfast- 1 English muffin with peanut butter and 1 bowl of Wheaties with skim milk
Lunch- Special K protein bar
Snack- 4 wheat crackers and 1 slice of pepperjack cheese
Dinner- 4 pieces of pineapple and a few raw veggies with low-fat ranch dip, 1 homemade chicken fajita with green peppers, red peppers, spinach, and 1 tbs of salsa on a multigrain tortilla
Dessert- frozen cup of Yoplait chocolate mousse
Tuesday July 7, 2009
Breakfast- 1 packet of Weight Control oatmeal with 1 tsp of peanut butter and maple syrup and 1 slice of wheat toast with non-dairy butter
Snack- 60 calorie cup of chocolate pudding and cheese and crackers with a slice of salami
Dinner- 1/2 cob of corn, small side salad, 1 grilled chicken wing, 1/2 small baked potato with small amount of butter, and two slices of garlic toast with hot peppers
Snack- 2 Hershey kisses and 1 Weight Watchers fudge bar
Wednesday July 8, 2009
Breakfast- 2 small homemade biscuits with homemade gravy, 2 small biscuits with tsp of jelly and 1/2 slice of bacon
Lunch- 3 carrots, 1 piece of broccoli, 1 piece of cauliflower, 3 cucumbers, 3 pieces of pineapple, and 1 Special K snack bar
Dinner- 7 small pieces of shrimp, 1/2 side salad, 3/4 of a dinner roll, 1/2 piece of salmon with rice and steamed veggies
Thursday July 9, 2009
Breakfast- 1 veggie egg white omelet, 2 slices of wheat toast with butter, and 1/2 bowl of Special K with skim milk
Lunch- 1 Smart One fiesta quesadilla, 1/2 cup of low fat cottage cheese and 3 wheat crackers
Dinner- few bites of leftover salmon, cooked veggies, and 4 cucumber slices
Dessert- Skinny Cow fudge bar (100 calories!!)
Friday July 10, 2009
Breakfast- 1 bowl of Wheaties with skim milk and 1 English muffin with peanut butter
Monday July 6, 2009
Breakfast- 1 English muffin with peanut butter and 1 bowl of Wheaties with skim milk
Lunch- Special K protein bar
Snack- 4 wheat crackers and 1 slice of pepperjack cheese
Dinner- 4 pieces of pineapple and a few raw veggies with low-fat ranch dip, 1 homemade chicken fajita with green peppers, red peppers, spinach, and 1 tbs of salsa on a multigrain tortilla
Dessert- frozen cup of Yoplait chocolate mousse
Tuesday July 7, 2009
Breakfast- 1 packet of Weight Control oatmeal with 1 tsp of peanut butter and maple syrup and 1 slice of wheat toast with non-dairy butter
Snack- 60 calorie cup of chocolate pudding and cheese and crackers with a slice of salami
Dinner- 1/2 cob of corn, small side salad, 1 grilled chicken wing, 1/2 small baked potato with small amount of butter, and two slices of garlic toast with hot peppers
Snack- 2 Hershey kisses and 1 Weight Watchers fudge bar
Wednesday July 8, 2009
Breakfast- 2 small homemade biscuits with homemade gravy, 2 small biscuits with tsp of jelly and 1/2 slice of bacon
Lunch- 3 carrots, 1 piece of broccoli, 1 piece of cauliflower, 3 cucumbers, 3 pieces of pineapple, and 1 Special K snack bar
Dinner- 7 small pieces of shrimp, 1/2 side salad, 3/4 of a dinner roll, 1/2 piece of salmon with rice and steamed veggies
Thursday July 9, 2009
Breakfast- 1 veggie egg white omelet, 2 slices of wheat toast with butter, and 1/2 bowl of Special K with skim milk
Lunch- 1 Smart One fiesta quesadilla, 1/2 cup of low fat cottage cheese and 3 wheat crackers
Dinner- few bites of leftover salmon, cooked veggies, and 4 cucumber slices
Dessert- Skinny Cow fudge bar (100 calories!!)
Friday July 10, 2009
Breakfast- 1 bowl of Wheaties with skim milk and 1 English muffin with peanut butter
Thursday, July 9, 2009
Inverted Pyramid
In my last post, I discussed eating five times a day and I realized that although this is important, eating your meals according to the inverted pyramid is just as important. In case you haven't heard of this, it's simple. You eat your largest meal in the morning, medium sized meal midday and your smallest meal in the evening. This way your body is able to burn off the bulk of what you eat and then when your physical activity slows in the evening, it won't have as much to burn. For example, I had a veggie egg white omelet for breakfast with two slices of wheat toast and a small bowl of Special K. This sounds like a lot of food, but take into consideration that I will inevitably be working out for at least an hour later and will burn almost all of that off. For lunch I'm planning on doing a salad or soup and I will probably do the same for dinner, but in a smaller portion. Another quick fix I've found is stopping your intake of carbs before 7:00pm. It takes some getting used to, but it gets easier after you start to see results.
Another realization I came too when I started watching my caloric intake was that the saying "You are what you eat," is very true. Think about it. If you eat a lot of bread and pasta, your body will become soft. If you eat a lot of lean proteins and veggies, your body will be firm. It's so difficult for me to pass up bread at dinner sometimes and usually I allow myself one small piece or half a piece, but for the most part, I try to stay away. Considering this theory before reaching for that second piece of bread could save you from spending the next three days on the treadmill.
Another realization I came too when I started watching my caloric intake was that the saying "You are what you eat," is very true. Think about it. If you eat a lot of bread and pasta, your body will become soft. If you eat a lot of lean proteins and veggies, your body will be firm. It's so difficult for me to pass up bread at dinner sometimes and usually I allow myself one small piece or half a piece, but for the most part, I try to stay away. Considering this theory before reaching for that second piece of bread could save you from spending the next three days on the treadmill.
Sunday, July 5, 2009
Plan Ahead
After posting about The 5 Factor Diet, I realized I didn't provide the most important detail to making this plan successful. Planning ahead.
On Sunday evenings I always enjoy lounging around my apartment watching Lifetime movies, but while I'm doing so, I always outline what I'm going to be eating the week ahead. This keeps me on track and motivates me to wake up Monday morning with a plan. This goes along with the food journal I keep. In my journal, I record everything I eat. I do this so I have to see what I'm consuming and I'll think before I stuff that extra piece of bread in my mouth. Now it doesn't always work. Today, for intstance, I had way too much for breakfast, but now I know that I just can't eat as much for the rest of the day. I also know that I will have to get off the couch and put in a workout video very soon.
Here is a sample meal plan that I like to follow. Keep in mind, I'm a smaller person, so I don't require as much food as a taller person. (I'm between 5'3'' and 5'4'' and weigh between 115 and 118lbs)
Monday:
Breakfast- 2 egg whites with asiago cheese and 1 slice of wheat toast with Smart Butter
Snack- Special K Bliss bar
Lunch- Burger King grilled chicken salad or homemade chicken salad
Snack- 5 carrots with lowfat ranch dip and 5 small pieces of pineapple
Dinner- salad with a side of cooked veggies
Tuesday:
Breakfast- 1 slice of wheat toast with peanut or almond butter and 1 bowl of Wheaties cereal
Snack- 1 cup of lowfat yogurt with or without granola
Lunch- spinach and mushroom tortilla pizza
Snack- 5 pieces of pineapple
Dinner- salad or vegetable sandwich (veggie sub from Subway or veggie wrap)
Wednesday:
Breakfast- English muffin with peanut or almond butter
Snack- handful of almonds
Lunch- 1 small can of tuna on wheat toast, dry, with salt and pepper and cooked veggies
Snack- 1 cup of low fat yogurt
Dinner- salad or Lean Cuisine frozen dinner
*I always allow myself coffee for breakfast, as long as I use skim milk or fat free creamer. I also try to steer clear of heavy salad dressings and request them on the side every time. These little modifications can help cut calories without sacrificing taste.
On Sunday evenings I always enjoy lounging around my apartment watching Lifetime movies, but while I'm doing so, I always outline what I'm going to be eating the week ahead. This keeps me on track and motivates me to wake up Monday morning with a plan. This goes along with the food journal I keep. In my journal, I record everything I eat. I do this so I have to see what I'm consuming and I'll think before I stuff that extra piece of bread in my mouth. Now it doesn't always work. Today, for intstance, I had way too much for breakfast, but now I know that I just can't eat as much for the rest of the day. I also know that I will have to get off the couch and put in a workout video very soon.
Here is a sample meal plan that I like to follow. Keep in mind, I'm a smaller person, so I don't require as much food as a taller person. (I'm between 5'3'' and 5'4'' and weigh between 115 and 118lbs)
Monday:
Breakfast- 2 egg whites with asiago cheese and 1 slice of wheat toast with Smart Butter
Snack- Special K Bliss bar
Lunch- Burger King grilled chicken salad or homemade chicken salad
Snack- 5 carrots with lowfat ranch dip and 5 small pieces of pineapple
Dinner- salad with a side of cooked veggies
Tuesday:
Breakfast- 1 slice of wheat toast with peanut or almond butter and 1 bowl of Wheaties cereal
Snack- 1 cup of lowfat yogurt with or without granola
Lunch- spinach and mushroom tortilla pizza
Snack- 5 pieces of pineapple
Dinner- salad or vegetable sandwich (veggie sub from Subway or veggie wrap)
Wednesday:
Breakfast- English muffin with peanut or almond butter
Snack- handful of almonds
Lunch- 1 small can of tuna on wheat toast, dry, with salt and pepper and cooked veggies
Snack- 1 cup of low fat yogurt
Dinner- salad or Lean Cuisine frozen dinner
*I always allow myself coffee for breakfast, as long as I use skim milk or fat free creamer. I also try to steer clear of heavy salad dressings and request them on the side every time. These little modifications can help cut calories without sacrificing taste.
Author Harley Pasternak
Several months ago I realized that even though I was exercising 5-6 days a week, I wasn't getting the results that I wanted. I had lost several inches off my waistline and definitely saw results in my thighs, but there was still that extra bit of weight lingering around my midsection. Being a dedicated Us Weekly magazine reader, I noticed in one of the issues that the hottest trend for celebs wanting to slim down the healthy way was the 5 Factor Diet, created by Harley Pasternak. I NEVER considered an actual diet plan, because I felt that they were too difficult to live by. However, when I visited Barnes and Noble a few days later, I decided to flip through his book.
The 5 Factor Diet consists of 5 small meals a day, containing 5 ingredients per recipe, and a 5 minute prep time for each recipe. The book itself outlines a sensible diet for you and then provides several tasty recipes for you to check out. Now after I tried this diet for a while I eventually modified it to cater to my tastes and have it down to a science now. I highly recommend this book to anyone who is trying to find a diet plan that requires little to no effort. Another great thing about this diet is the fact that you get to eat 5 times a day. Now they are small meals, but once you get the hang of it, you never feel hungry. It's truly perfect for younger people who don't have time to cook and usually just grab something before they run out the door.
You can buy this book at any bookstore, such as Barnes and Noble and Books A Million. The name of it is The 5 Factor Diet by Harley Pasternak. It costs $24.95 for the hard copy and I'm actually not sure if they make a softback version, but it's definitely worth it.
Saturday, July 4, 2009
Blogging Inspiration
Let me first start off by saying that the "blogosphere" is a very new place to me. Although I've been using the internet for a long time, it has never been of much interest to me. I've always viewed bloggers as pretentious people who feel their own opinions mean more than the opinions of others. I always turned my nose up to blogging when I would go to journalism conferences and the speakers would push the idea that it is a legitimate form of journalism. To me it just seemed like an outlet for weirdos to spew their ridiculous ideas about legalizing marijuana and how the South will rise again. I knew that nobody would be able to change my mind.
Then one day I met with a friend for lunch and she mentioned to me that she had been perusing different blogs that she had found online. Viewing her as a very intelligent girl, I couldn't help but wonder if she may be on to something. Yes, the idea of blogging had been rammed down my throat since I entered undgrad, and yes I generally always mocked anyone who requested I take the idea seriously, but then I thought about all of the hours I'd spent over the past year telling girls and women I knew how I had lost weight and started living a healthier lifestyle. I'd always wanted to let people know how great it feels to throw out junk food and add more veggies to their diet, but I always relied on word of mouth. I never thought about an easier approach to my "preachings." Blogging.
Now that I've decided to bite the bullet and start a blog of my own, I feel I must clarify what the intentions of this blog will be.
First, this blog is about the lifestyle choices I have made over the past year that have helped me achieve a slimmer and healthier figure. I am not writing to brag about my weight loss, but rather to help girls and women alike realize that anyone can be the size they have always dreamed of. Second, this blog will contain recipes, affirmations, workout routines and tips that I've discovered. I've caught myself numerous times telling someone what a normal diet for me is, only to find myself seeming slightly psychotic. Lastly, this blog, as much as I hate to do it, will act as my technological food journal, so I will be forced to share by good and bad diet decisions with anyone willing to read it. This will hopefully show anyone who is interested how easy it is to track what you put into your body. It will also show that I have good days and I have bad days when it comes to healthy choices.
I hope this blog will be of assistance to anyone hoping to live a more active and healthy lifestyle.
Then one day I met with a friend for lunch and she mentioned to me that she had been perusing different blogs that she had found online. Viewing her as a very intelligent girl, I couldn't help but wonder if she may be on to something. Yes, the idea of blogging had been rammed down my throat since I entered undgrad, and yes I generally always mocked anyone who requested I take the idea seriously, but then I thought about all of the hours I'd spent over the past year telling girls and women I knew how I had lost weight and started living a healthier lifestyle. I'd always wanted to let people know how great it feels to throw out junk food and add more veggies to their diet, but I always relied on word of mouth. I never thought about an easier approach to my "preachings." Blogging.
Now that I've decided to bite the bullet and start a blog of my own, I feel I must clarify what the intentions of this blog will be.
First, this blog is about the lifestyle choices I have made over the past year that have helped me achieve a slimmer and healthier figure. I am not writing to brag about my weight loss, but rather to help girls and women alike realize that anyone can be the size they have always dreamed of. Second, this blog will contain recipes, affirmations, workout routines and tips that I've discovered. I've caught myself numerous times telling someone what a normal diet for me is, only to find myself seeming slightly psychotic. Lastly, this blog, as much as I hate to do it, will act as my technological food journal, so I will be forced to share by good and bad diet decisions with anyone willing to read it. This will hopefully show anyone who is interested how easy it is to track what you put into your body. It will also show that I have good days and I have bad days when it comes to healthy choices.
I hope this blog will be of assistance to anyone hoping to live a more active and healthy lifestyle.
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