Beach Body Challenge!

Published on May 7, 2013 in Challenge of the Week and Food Tips. 0 Comments

Welcome to our get ready for summer challenge! I’m excited for you to learn or apply some new healthy habits into your lives. Stick to the guidelines of this challenge and you will see and feel results. Keep in mind, especially for those of you over 40 and wanting to lose the last 5lbs, there are many factors involved (stress, hormonal changes, allergies, thyroid malfunction)in weight loss, and you may have to pay more attention to your measurements than the # on the scale. Still, if you experiment with various foods, increase your veggie intake, and watch your portion sizes, I’m confident you can lose the last 5lbs or so.

Before I give you the guidelines of the challenge, I want to mention 2 common nutrition/diet blunders- sometimes I’m guilty of the first one!! Oftentimes, we women are so busy during the day, we tend to NOT fuel our bodies with enough calories. You may eat a greek yogurt here, and a handful of nuts there, and maybe a half a sandwich a little later, but often times, it’s not enough calories, so we tend to eat MORE from the time the kids get home from school to dinner. I do this when I’m at the gym all day. I bring a ton of healthy and quick snacks, but don’t eat enough to hold me over until dinner, when I will sometimes overeat to compensate for my lack of calories earlier. What you want to do is make sure you’re eating MORE from wake up through lunch than you do in the afternoon and evening (when metabolism is slowing down). Just something to be really aware of if you are one that is starving at 3 or 4pm.

The second blunder is thinking during the week you are “being good”, only to celebrate your “goodness” by going crazy over the weekend. The statement “I was good” means “I’ve deprived myself with this healthy food all week and I can’t wait until Fri so I can drink and eat whatever I want.” Healthy eating isn’t about what is “good” or “bad” It’s about making the choice to fuel your body with foods you enjoy that also do something positive for it. I’m not saying to never drink or eat pizza, I’m saying to choose it on your own terms and enjoy it occasionally, instead of mindlessly rewarding yourself, only to feel guilty on Monday.

Ok- with those 2 points in mind, here are the guidelines of the challenge.

 

1.Eat whole foods-Susanna will be sending an email with a healthy meal plan attached

2.Drink water! Cut out the soda–even diet soda.  Water, green tea even a cup of coffee all provide some benefits. Soda and diet soda may give you some caffeine, but they are also loading you up with sugar or artificial sweeteners, among other things, that often invite the sugar-y types of cravings we are trying to avoid. 

3.Avoid doing the whites: white sugar, flour, pasta, rice, crackers, etc. Experiment with whole grains.

4.Avoid hydrogenated oils and products with high fructose corn syrup: they have not one redeeming value!  They are creating a longer shelf-life for nutrient-deficient foods and taking away from your ‘shelf life’ in the process! Remember that even products that are labelled “Trans Fat-Free” are allowed to have up to  1/2 gram per serving.  Check the ingredients for anything hydrogenated or partially-hydrogenated.  If you see those words, leave it on the shelf.

5. This goes along with #4-Avoid processed snacks-(things in bags, boxes, ie chips, donuts, crackers)most contain hydrogenated oil or high fructose corn syrup -no nutritional value-find healthy alternatives you really enjoy (Susanna will be listing many choices on the meal plan)

6.Avoid frozen meals they are loaded with sodium and other additives to give them flavor.  Plus, whipping up a simple meal on your own often takes about the same amount of time.

7.Reduce/Eliminate Added Sugar-sugar is in almost everything we eat! To start, just be aware of how much added sugar you eat in your diet- a little packet or spoonful here and there really adds up by the end of the day. Try reducing the amount you use little by little until you are satisfied and don’t feel deprived.

8.Eat smaller portions- protein (size of palm), veggies (fill 1/2 your plate), whole grains,quinoa, whole grain rice, bulgar (1/4th plate)

9.Get rid of trigger foods- hopefully you have already taken this step as you prepare for this healthy challenge! Clean out the cupboards of anything that tempts you to overeat-especially during times of stress or pms! Instead of turning to food for comfort, try exercising, calling a friend, or getting active in any way that you enjoy. Food should definitely be enjoyed, but on  your own terms…not to fulfill an emotional need.

If you are currently in my classes, you will receive an email from Susanna tomorrow, with the meal plan, grocery list and recipes attached. If you have any questions about what you have read, feel free to email me @ fitmombaltimore@verizon.net.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I Love the Way I feel When I Take Care of Myself

Published on April 24, 2013 in Uncategorized. 0 Comments

 

All week I want to remind you to continue saying “I love the way I feel when I take care of myself.” Not only say it, embrace it and really take notice of how you feel physically and emotionally when you take care of yourself. If you focus on how you feel when you participate in healthy behaviors, you are more likely to repeat them. We all have a motivating factor behind are repeat behaviors. In other words, you wouldn’t repeat a behavior if you didn’t get something from it(whether it’s neg or pos). Alcoholics/drug addicts get relief from withdrawl symptoms if they continue to use- that’s their motivating factor. On a positive note, someone who loses weight on a Paleo Diet will be be more motivated to continue than someone who doesn’t lose weight. Reflect on what you gain from your behaviors (both negative and positive). You can’t change a negative behavior until you realize what the motivational factor is, and on the other hand, you will be less likely to repeat healthy behaviors if you don’t recognize and acknowledge the positive effects you gain from it.

We all will have setbacks and get sidetracked from time to time, but it’s really helpful to reflect on times when you have felt your best to bring you back to consistent healthy behaviors. Stay focused on how you like to feel about yourself and live out your days feeling that way. We don’t have control over everything, but you can control making yourself (your well being)a priority.

Think about how you feel when you have a whole day of healthy eating (ie. no processed, packaged foods). Do you have more energy, feel less bloated, get a better workout in?

Think about how you feel after you push yourself to get out of bed early to make your workout happen. Think about how you feel when you sacrifice an hour mid morning or when you come to class after work- do you feel a sense of accomplishment? Do you feel energized or good about yourself for making your health and  fitness a priority?

Think about how you feel when you accomplish a goal. Do you feel empowered and more confident to keep setting goals and continue to push yourself to try new things and live life fully?

Think about how you feel when you get 8 hours of sleep. Are you a happier person and more productive the next day?

What is it that makes you feel your best? Write it down somewhere visible and share it with those closest to you. You will gain the support you need to make your well being a priority.

 

What’s Good for the Goose is Good for the Gander!

Published on April 14, 2013 in breakfast, Food Tips and healthy snacks. 1 Comment
Susanna DeRocco
Both Melanie and I spend a good amount of time helping  people incorporate healthy foods into their busy lifestyles. If you have children or regularly spend time around children, you know that the assortment of foods designed specifically to entice them can also be giant, tempting stumbling blocks for us.  Honestly, how many times have we sabotaged our nutritional goals by dipping into something that we have purchased specifically for our children? I know I can think of a few!
What we feed our children is equally, if not more important, than what we feed ourselves. So important, in fact, that I am going to replace the word ‘feed’ with the word ‘nourish’ because I believe there is a big distinction between those two words.  It may sound corny, but think about what we are trying to do.  When we nourish ourselves with food we are caring for oursevles by fueling our bodies for energy and strength.  The most nourishing foods come from whole and natural sources.  As Fit Mom’s, we work incredibly hard to  incorporate these foods into our lives; we are role-modeling these behaviors for our children!  So, why on earth are we purchasing different foods for them?!?!  Their young bodies and brains are still developing and need the nutrients provided by eating a variety of whole foods for fuel, not an onslaught of  ‘things that cannot be pronounced’.  Most of these highly processed foods ultimately leave our kids unsatisfied and hungry for something else.  Frankly, some of them may even be harmful.  The last time my kids asked me for tertiary butylhydroquinone (TBHQ) was…ummm…yeah, never.
Even when our children are active and need to eat highly caloric meals, what goes into their bodies should be supporting their activity and replenishing those energy stores ; what goes into their bodies should most certainly be recognizable.  Our bodies don’t recognize highly processed foods that contain hydrogenated oils, additives, preservatives and dyes. Having a few of these things on occasion is fine–believe me, my kids get their fair share–but our bodies are not designed to process large amounts of these things.  What holds true for us, holds true for our (often) smaller counterparts; a little here and a little there quickly adds up.
So, what can you do?  I am not going to delve into all of the challenges we might face in this article–I could write a book!  But you can absolutely begin at home and snacks seem to be one of the biggest culprits.  Start with some label-reading basics.  Depending on the their age, why not decide together on one of the processed items you could eliminate from your cabinets and work together to find an alternative? I know, I know–sometimes there just isn’t a good alternative–this is where you can work together to find a compromise.  Make small, incremental changes and build your repertoire of recipes slowly.  Let the kids select recipes, create their own recipes, customize for taste, help stir, mix, chop, pour–even put together and decorate a ‘snack’ binder.  Creating their own resource and eventually using it to make something on their own is very empowering!  For older kids (honestly, my kids would not be excited to decorate a snack binder) try making a snack/meal into an “Iron Chef” or “Top Chef” experience.  On a weekend when you have time, try encouraging them to make something for friends or family or have them create something by utilizing a “special ingredient”.   The sense of pride they feel when they present their creations can definitely boost interest and confidence!  One morning my 12-year-old son and three of his friends all made their own version of  “scrambled eggs” and sampled each other’s creations.  Getting kids engaged and involved definitely makes a difference.
Okay, back to you.  If it’s the sweets you find tempting, consider getting the culprits out of the house. Take the kids out for a treat instead of having it at home.  Or make some home-made desserts (like some of the items below). Create a new dessert expectation by including things like fresh strawberries, watermelon, and applesauce on the ‘dessert menu’.   My kids are no different than yours; they love ice-cream, cookies, & brownies.  But when I buy a watermelon very early in the season or strawberries when they haven’t had them in a few months, or freeze bananas and make them into ‘soft-serve’, they are excited to have these things, as well.  The other types of desserts will be enjoyed more if they are not offered or expected all of the time.
To help you and your kids on your journey toward eating more whole -foods, we have provided some snack ideas that can also double as quick breakfasts.   Children (yes, even teens) are naturally curious and are more likely to eat what they have had a hand in creating. Try some of the recipes below, but be flexible.  Experiment!  Let your child help with the recipe and come up with substitutions, if necessary (strawberries instead of raspberries in the smoothie, for example).
Do you have a healthy breakfast, snack or dessert that goes over well in your house?  We would love to hear about it!
Power Smoothie (breakfast = 1 serving or snack)
This smoothie packs a lot for you and your kids in one glass!  For the record, the spinach is undetectable. After they have enjoyed a few, see if they can detect the ‘secret ingredient’!
1 cup water
1 banana
1 cup raspberries (frozen) or mixed berries (frozen)
1T almond butter
1T flax seed/meal
1/4 cup spinach
Blend together and enjoy!
Breakfast Sweet Potato Pudding (from pcrm.org)- (breakfast, snack or dessert)
This is a quick and nutritious breakfast or snack that is high in fiber to help keep you full throughout the morning.
(makes 3, 1/2 cup servings)
1/3 c rolled oats
1/2 c milk
1 c cooked sweet potato
1 T real maple syrup
1/2 tsp cinnamom
Combine all ingredients in blender and blend until smooth and refrigerate. My kids ask for this “dessert pudding”after dinner!
Frozen Banana Bites (snack or dessert)
Cut ripe bananas in one inch chunks
Put into zip lock bag with enough orange juice (not from concentrate)to coat them (about 1/4 cup)
Shake to coat and pour off excess juice
Lay flat to freeze (they will have texture of ice cream)
Muffin Tin Breakfast Bars (recipe/photo courtesy of Snack-Girl.com)
Cereal Bar Recipe
1/2 cup peanut butter or other nut butter
2 bananas, mashed
1/2 cup whole nuts (choose your favorite)
1 ½ cup total of dried fruits (cherries, cranberries, apricots, raisins, coconut, etc.)
1 cup rolled oats
1 tsp vanilla (optional)
Pinch cinnamon (optional)
1/4 cup pumpkin or sunflower seeds (optional)
Preheat oven to 350 F. In a food processor, coarsely chop nuts and dried fruits. Mix nut butter and bananas until a paste forms. Add the rest of the ingredients and mix. Spoon into lightly greased muffin cups and bake for 15 minutes. Can be stored in refrigerator for 5 days.
Banana Popsicles (breakfast, snack or dessert)
Cut bananas in half and place on popsicle sticks
Freeze or chill if desired (helps the yogurt to adhere to the banana)
Dip bananas in yogurt, peanut butter, almond butter, dark chocolate (for a more decadent dessert) or even the mix below (see Peanut Butter Dippers)
Roll banana in toppings like low-sugar, high-fiber cereals, (I like Nature’s Path Heritage Flakes and Optimum Slim Vanilla) unsweetened coconut flakes, sunflower seeds, home-made or Bare Naked Fit granola, ground nuts, etc.
Freeze-again or enjoy as is!
Peanut Butter Dippers (snack)-perfect for after school
1/2 c vanilla Greek yogurt
1/2 c peanut butter or PB2 for less fat and calories
1/4 tsp cinnamon
Mix together in a small bowl. Use dip with banana chunks, apples, carrots or celery
Fruit Kabobs-(breakfast or snack)
Thread any fruit on plastic toothpick or wooden kabob skewers. Dip into low fat vanilla greek yogurt or the peanut butter dip above. It’s just more fun to eat fruit on a kabob!!
Finally, for a more involved make-ahead breakfast, lunch or snack try these: Don’t like zucchini? Substitute chopped spinach? Not a fan of mushrooms? Add sundried tomatoes.  Not a fan of Gruyere?  Try Feta cheese. Frittatas are great for using up any vegetables that are headed for the compost heap!
Muffin-tin Frittatas (courtesy of Martha Stewart)
1 medium zucchini
4 to 6 white mushrooms
1 red bell pepper
1 yellow bell pepper
16 large eggs
2 teaspoons salt
3/4 teaspoon freshly ground black pepper
1 tablespoon chopped chives
1/2 cup finely grated Gruyere or fontina cheese
Olive-oil cooking spray
Lightly spray two 24-mini-muffin tins. Slice zucchini into 1/8-inch rounds. Slice mushrooms lengthwise into 1/8-inch pieces. Core and seed red and yellow bell peppers. Chop into 1/8-inch dice, and set aside.
Preheat oven to 400 degrees. In a large mixing bowl, whisk eggs, salt, pepper, and chives, and set aside. Arrange cut zucchini, mushrooms, and peppers in each muffin tin. Ladle egg mixture into each tin, just even with the rim, and sprinkle with cheese.
Transfer to oven, and bake until frittatas are set, 8 to 10 minutes. Serve warm, or at room temperature.
Remember, what’s good for the goose, is good for the gander! :)

Spring Challenge

Published on March 5, 2013 in Challenge of the Week, Recipes and Uncategorized. 0 Comments

Spring is coming which means sleeveless tops and bathing suits on spring break for some of us! BUT, every Fit Mom knows, the spring challenge below is about focusing on what is good for you and eating to fuel your body…not a  diet prescription to eliminate calories for weight loss. When your body is fueled properly, you perform better and get the results you want. It’s not about “being good” one week, and being “bad”another. It’s about finding whole foods that you enjoy and can incorporate easily into your lives.

If you are in my classes, you received an email with instructions on how this challenge will work. Below are the common nutritional pitfalls we all encounter at times. Read the question below each one before choosing your strategies. Think about why this nutritional pitfall is occurring and how you can change you behavior for a better outcome.

1.) The ol’ 3-5pm slump–you are ready to eat your arm off and likely reach for whatever is available:

Think: “Why am I so hungry?”  “Did I have enough to eat today?” Did my meals look something like this:

Breakfast: This one-minute muffin in a mug topped with 1 cup of Greek yogurt or with a side of 2 eggs and piece of Ezekiel toast w/one T almond butter.  This is roughly a 350-400 calorie breakfast that is super-fast to make, will jump-start your metabolism and hold you until your snack.

Lunch: Lentil soup, (a great thing to make on a snow day–you can freeze lunch-size portions!),  side salad

Dinner: Soy/Maple Marinated grilled/oven-baked salmon,(you don’t need to use a plank) one medium baked sweet potato, roasted asparagus.  You can use the oven for all three; a simple, quick meal loaded with wonderful colors and nutrients!

Snack: Ak-Mak crackers, 2 Laughing Cow cheeses, sundried tomatoes (in package, not in oil).

Strategies:

A. Have a healthy snack ready to take out before diner. Try cut up veggies with hummus or guacamole, a hard boiled egg, or cut fruit with plain Greek yogurt. I recommend staying away from nuts at this hour because it’s very easy to overeat  them when hungry. Remember to prep on the weekend so you are ready for the week and have some ready for  the weekend too so you can stay on a healthy eating schedule.

B. Eat a 350 calorie breakfast, 150-200 cal snack, and a 350 calorie lunch and another 150-200 cal snack. This will keep you from being too hungry at 3p and help eliminate carb cravings at that time.

C. Drink a cup of hot tea (flavored is ok) or seltzer water squeezed with lemon or lime.

D. Clean out cupboards/fridge so you only have healthy options to choose from. If your guilty pleasure isn’t there- you can’t eat it!

2) Weekend Warrior: Tackling errands, running to multiple sports commitments, going out with friends; we are out of our routines and the temptation to splurge often leaves the healthy habits we practice all week by the wayside!

Think: “Is there an easy, healthy alternative to Friday night pizza?”  “Can I plan some healthy snacks to bring while I am out and about?”  “Which meals can I prepare at home to prevent the entire weekend from becoming one giant indulgence?”

Strategies:

A. Eat a large, healthy breakfast make sure your breakfast includes healthy fats, proteins and carbohydrates, as well as fruits or vegetables.  Some people sleep-in, miss breakfast and hold-out for lunch only find themselves starving and making unhealthy choices.  Try to eat within an hour of waking up, whenever that happens to be.   A two-egg omelette loaded with spinach (or other greens like swiss chard), and a small crumble of feta cheese with a piece of Ezekiel toast skimmed with almond butter topped with apple slices should keep you satisfied!

B. Plan your meals/snacks wisely: If you know you are going to multiple places (Target, grocery store, etc.), plan a healthy snack to keep in your car like apples, nuts, carrot sticks/cheese stick.  If you know you will be going out to dinner, make that your only splurge.  Try to avoid going out to dinner one night and then out to breakfast or lunch, the next.  If you are exhausted from cooking all week,  order out one night and plan a simple meal that you make the next.  Remember, anything that you make yourself is likely to be a better choice than ordering out!

C. For “Pizza” Night: Make your late afternoon snack count.  Cut vegetables and serve as an appetizer.  Have a salad first (without cheese, croutons, etc).  Choose whole wheat, thin crust.  Avoid ordering/carrying out bread or bread sticks.  Avoid extra cheese.  Load your pizza with vegetables (caramelized onions, mushrooms, peppers, spinach, arugula).  You can even wilt some spinach with a little bit of garlic at home to top-off your carry-out/delivery. Or bag the pizza this week.  Your kids can still enjoy it while you take-out sushi!

D. If you do have to make a stop at an area restaurant or are going out to dinner (not a special occasion) here are some strategies to help you stay on track:

Look for poached, baked, broiled, grilled or steamed items; avoid breaded items & cream-based  sauces

Do not be afraid to substitute steamed vegetables for fries!

You can request ‘naked’ vegetables (without butter) or ask for vegetables sauteed in olive oil

Ask for ½ portion of your meal to be boxed up (portions are generally too large) or share with a friend

Choose water over soda/alcohol

Avoid condiments like sour cream, butter, mayonnaise, creamy sauces or dressings

Avoid words like “fried”, “tempura”, “batter-dipped”                                                                                                                       

Choose vinegar-based dressings; avoid cream-based dressings                                                                                                          

Ask for all sauces/dressings on the side; dip fork into dressing instead of pouring the dressing over the salad

Avoid ‘extras’ in salads like croutons, cheese, bacon, fried noodles/tortillas                                                                                  

Choose low- sodium soy-sauce when eating sushi/sashimi                                                                                                            

Add vegetables whenever possible (even Subway now offers spinach along with lettuce, tomato, peppers, banana peppers and even avocado at some locations)

 

3.)Salty & Sweet Craver- you crave sweets after dinner or any meal, and you like a salty snack with lunch or between meals.

Think- why am I craving this food? Am I thirsty, tired, bored, upset? Is it PMS? Am I truly hungry or could I walk the dog, call a friend, check Facebook or do another activity until it’s time for a “real” snack.

Strategies:

A. Find healthy substitutions for the foods you crave. Check out this list here to get you started: http://fitmombaltimore.com/2012/01/healthy-alternatives-to-satisfy-salty-and-sweet-cravings/

B. Ask yourself if the food you’re craving is a habit. You know it’s a habit if you crave it at the same time each day and if it’s everyday. Ie. you want a piece of chocolate every night after dinner. Have the confidence  to know you can break the habit and choose a healthy alternative. The hardest day is the first one without  the sweet or salty craving. After the first day, each day after gets easier until you forget the craving. I’ve done this….you can too! This isn’t to say you can never have something sweet or salty. Enjoy a treat once in awhile- not every night!

C. Take unhealthy cravings out of the house. If you can’t see it, you can’t eat it. If you crave ice cream every night- don’t have it in the freezer. It’s that simple. Go out for ice cream once in awhile and really enjoy it when you do.

D. Ask yourself what the food you’re getting ready to eat is going to do for you? Is the 3o secs of pleasure worth the guilt you feel after you eat it?

 

4.) Mindless Eater: Are you snacking away while packing kids’ lunches or preparing dinner or eating at night?

Think: “Am I really hungry?”  Is it time for a snack or meal? ”Am I eating due to stress?”  “Do I need this or has this become a habit?”  “Did I eat enough (breakfast/lunch/snack)?” Physical hunger comes on more gradually, you are usually open to more options and does not produce feelings of guilt.  Emotional eating comes on suddenly, you crave a specific food, and usually produces feelings of guilt.

Strategies:

A. Stall/Distraction: Chew gum, wait 10-15 minutes, go for walk, engage in other activity.

B. Remove temptation: That’s right.  Get it out of the house.  It sounds easier said than done but if you only have healthy food in your pantry and in your refrigerator, that is what you will eat!

C. Check-in with hunger (Hunger Scale) OR Manage Stress (sleep, exercise, breathing, visualization,)

D. Substitute-Replace unhealthy food w/healthy food.  If you are truly hungry, have pre-cut vegetables with hummus or with a 100 calorie pack of guacamole at-hand when you are prepping those meals.  Give yourself a healthy ‘appetizer’ that will satisfy your hunger and keep you on track with your nutritional goals!

Remember to choose one pitfall and list your strategy at the beginning of the week. Mark your calendar accordingly and note how you look and feel after 4  weeks! Report back to me and let me know what is working for you and what is still challenging you. Susanna and I will post more info to help you as the challenge progresses. Treat your body well!

 

 

 

 

 

Things You Need to STOP Doing

Published on February 11, 2013 in Blog and Uncategorized. 1 Comment

As the weeks pass I’m receiving more emails from Fit Moms who have either reached their fitness goals or are moving in the right direction! If life has gotten in the way or you’ve lost steam since January, check this out- http://www.marcandangel.com/2013/02/06/5-things-to-stop-doing-and-start-doing/. The post really hits home on what you need to do to in order to achieve anything you want from life. I’m going to summarize the main points here and offer a few suggestions of my own. When you have more time, check out the link above for some extra inspiration!

If you want to reach your goals (in all areas of your life)and have a positive outlook on life, you want to STOP doing the following behaviors! Next week I will visit the behaviors you should be doing as well!

1. Stop stalling and being lazy! like Kid President said in the video I sent, “don’t be boring…do something great.” Tired can be a state of mind, so when you push yourself to get up and move, you’ll find it will actually wake you up and give you more energy! Some days it may be really tough to get started, but if you have someone to hold you accountable, and you show up for your workout, you will feel more energized for it. From someone who gets up really early 6 out of 7 days, I can tell you- if you “fake it” and act like you’re not tired, you will actually feel less tired…it’s true.

2. Stop neglecting your self control-negative things happen when you lose self control (addiction, weight gain, poverty, etc). Losing control allows outside sources to control you! Does food control you? laziness? negatvie friends and family? You have the ability to to make healthy choices for yourself. Use your ability and don’t subject yourself to being a slave of something or someone else.

3. Stop looking outside yourself- You are the creator of your own destiny(aside from a higher power)! Stay true to yourself, your values, and your passions and always reach your goals in life. All of you in class have set attainable goals, all of you can reach them.

4. Stop letting negative people drain you- you’ve heard me say this before and I can’t tell you how important this one is. I love this quote from Marc and Angel’s original post “being surrounded by the wrong people is the lonliest place in the world.”Don’t hang around people that bring you down; hang around people that build you up and make you feel like the special, important person you are. I love waking up to my job everyday, because I am surrounded by so many fun, positive, goal driven women everday. Your hard work and driven personalities just make me want to be better! The same will happen to you when you hang with people who have a positive and upbeat outlook on life.

5. Stop belittling your efforts and your progress- acknowledge where you are now and set your sights on where you want to be. Remember- you are not a failure until you give up! Celebrate every success whether it’s a one pound weight loss this week or performing one more pushup, or the ability to carry more bags of groceries at once, or even beating your teenager in a running race down the street! We all have setbacks from time to time, but they don’t last forever. What’s important is to get back up again from where you left off and keep moving forward….no looking back when you have a goal in sight!

6. Stop the negative self talk! We are all guilty of this sometimes. “I’m soft, I’m overweight, I have no self control, I’m not a runner, I’m weak”….you fill in the blank. It needs to stop! We say affirmations in class for a reason…..they work! If you tell yourself you are worth it and you are meant to do great things- then you will. The key is to say these positive things often enough so your believe them. The affirmation this week in class is “I have the power to change.” (thanks Cassie) You do have the power to change, you just have to recognize it and take ownership of it!

These are all things you can STOP doing today!  I’m not prescribing some crazy cleanse or diet or even an unrealistic exercise program. I’m asking you to know yourself and your weaknesses in order to change and become stronger. No excuses- stop and think about what you can change in order to be who and what you want to be.

 

 

More Breakfast Ideas

Published on January 24, 2013 in breakfast and Recipes. 0 Comments

I posted protein pancakes that my kids LOVED, but if your child cannot eat them due to a nut allergy, here is another pancake recipe to enjoy:

2c plain greek yogurt(or use 2 1/2c cottage or ricotta cheese)

2 eggs

3T coconut oil

2T sugar

2T brown sugar

2 c whole wheat flour

1/2 tsp salt

4 tsp baking powder

water

1. In a blender, blend the eggs, yogurt and oil. Add the sugars, flour, salt and baking powder. Blend until smooth, adding as much water as needed until batter is not too thick and not too runny.

2. Cook on pre heated griddle until pancakes are brown on bottom adn form bubbles on top. Flip and cook on other side.

I serve pancakes with cut up strawberries mixed with no sugar added strawberry jam. These also freeze well for a quick breakfast before school.

 

Breakfast Burrito

 

1 wrap or tortilla

2 egg whites and 1 whole egg

veggies of your choice

Laughing Cow wedge-any flavor

1. Heat wrap in microwave. Scramble the eggs with 2T water and add veegies of your choice. I like spinach and asparagus in mine.

2. Spread the Laughing Cow cheese on the wrap. Add the egg/veggie mix and wrap it up to go!

Start Your Day Off Right With A Healthy Breakfast!

Published on January 23, 2013 in breakfast. 0 Comments

A great way to kickstart your metabolism in the morning is by eating a hearty, nutritous breakfast. Keep in mind, 60-80% of your calories are burned while your body is at rest- this is your basal metabolism. Two ways to raise your metabolism are through strength training (more muscle=more calories burned to keep the muscle alive), and high intensity intervals (think tabatas). Both these types of exercise produce an ”afterburn” that can last up to 48 hours after exercise. This means your body continues to burn calories at a higher rate long after your workout. Performing steady state cardio (think 30-45 min on treadmill) does not produce an afterburn  effect. While running/cardio has its benefits, it’s not the most effective type of exercise to burn calories and lose fat.

Here are some awesome breakfast recipes to start your day off right! Remember, eat like a king for breakfast, like a queen for lunch, and a pauper at dinner. pack most of your calories in early in the day while your body is utilizing more calories to perform. Eat less at night as your body begins to slow down and prepare for a nights sleep.

Banana-Blueberry Baked Oatmeal- a make ahead breakfast or dinner idea!

2 C uncooked oatmeal (quick or old fashioned)

1/2 c toasted and chopped walnuts (optional)

1/4 c brown sugar

1 tsp baking powder

2 tsp cinnamon

2 C skim milk

1 egg

1 1/2 T butter

2 tsp vanilla

1 1/2 c blueberries or (use chopped apples and cinnamon)

2 ripe bananas

maple syrup or honey- optional

1.Preheat oven to 350. In a large bowl, mix together oats, walnuts, brown sugar, baking powder, cinnamon, and salt. In another bowl whisk together milk, egg, butter, and vanilla. Add to the dry ingredients and stir until just combined.

2. Fold in the blueberries. Spray bottom of an 8 inch pan and add sliced bananas. Pour batter over bananas and top with remaining walnuts.

3. Bake uncovered for 35-40 minutes or until top is golden brown. Top with syrup or honey if desired.

This dish is hearty enough to serve as dinner. I served it with a fruit salad on the side.

 

In addition- here are three links to find quick and easy breakfast recipes. One is for “eggs in a mug” and the other is for quiche and a quiche- like dish called quinoa bake. Both are good for a “breakfast for dinner” night.

Eggs in a Mug and other breakfast recipes: http://www.hungry-girl.com/biteout/show/2386

quiche: http://allrecipes.com/recipe/crustless-spinach-quiche/detail.aspx?event8=1&prop24=SR_Title&e11=crustless%20quiche&e8=Quick%20Search&event10=1&e7=Home%20Page

quinoa bake: http://www.wholeliving.com/133027/quinoa-spinach-bake

Peanut Butter Protein Pancakes (The Everything Quick Meals Cookbook)

1C whole wheat flour

2T brown sugar

1/4 tsp salt

2tsp baking powder

1 egg

1 C coconut  milk

2T melted butter

1/3C peanut butter

water

1. In medium bowl, stir together flour, brown sugar, salt and baking powder.

2. In another bowl beat together the egg, coconut milk, melted butter, and peanut butter.

3. Combine the wet and dry ingredients. Add as much water as needed until you have batter at the consistency you prefer. (less water for thicker pancakes).

4. Pour the batter on hot griddle (spray with cooking spray) and cook until browned on the bottom and bubbles form on top. Flip and cook on the other side. I made these pancakes thin and they cooked quickly and easily.

If you have any other breakfast ideas you and your family enjoy, please share here on this site! It’s the most important meal of the day….lets help one another with  quick and healthy options you’ve already tested!

 

 

Goals & Plans

Published on January 10, 2013 in Blog. 0 Comments
Susanna DeRocco
“With a plan, I can do anything!”  This has been the mantra of motivated Fit Mom’s heading full-force into a bright and shining new year these past few weeks!  But how do you begin to plan?  After all:
Of the 40% of Americans  making various New Year’s resolution this year, 17% are making a promise to themselves to lose weight (Marist poll, 2012).   Setting S.M.A.R.T. goals (Specific, Measurable, Relevant, Attainable, Time-bound) and having an exercise plan are excellent starting points.
The fitness industry quip, “You can’t out-train a poor diet,” means having a plan and applying these same strategies when it comes to your nutrition is just as critical.  Even if weight-loss is not your  goal, incorporating healthier meals and snacks as a part of your lifestyle and infusing your meals with some new ideas are ways to keep yourself motivated, strong and energized. Before we get down to the nitty-gritty, click here for a quick meal-planning review.
So, how do I begin?
1. Put together a recipe binder: Purchase a binder.  Purchase transparent sheet protectors.  Purchase dividers. Organize your binder in a way that makes sense to you (Breakfast, Snacks, Salads, Sides, Chicken, etc.).  Storing recipes online also works for some people.  Whatever you prefer, make sure it works for you and make sure that you will use it!
2. Look for inspiration
Instead of watching TV, try doing some ‘resarch’ for your week ahead.   Go through old magazines and rip out recipes you want to try. Flip through that cookbook that has spent too much time on your shelf (or the new one above that I received for Christmas based on one of my favorite websites).  Copy, print, save or highlight recipes that look good/healthy/tasty to you from magazines, books, or online.  Add some of your favorite ‘stand-by’s’ and start organizing them in your binder.
3. Make your list: When you find a recipe you want to use for the week, write the ingredients down on your shopping list.  I recommend making a personalized pantry list and circling the items you need each week. As you build your pantry, you will not have to restock as many items.  Doing this throughout the week will not only land you a meal plan and ingredient list ready to go on your shopping day, but will also keep your hands busy during those meddlesome evening hours when many of us are tempted to eat mindlessly!
4.PREP! You looked through the recipes, you made your list, you braved the store–don’t stop now!  The prep is what is going to make life good for you in the coming week! Here are a few ways you can prep–pick a few and give them a shot:
Chop: Vegetables like peppers, zucchini, butternut squash, sweet potatoes, carrots and celery (different seasons will have you prepping different produce).   Chop/rinse romaine lettuce or hearty greens like kale; store in a salad spinner in your fridge for a jump-start on salads.  Onions, garlic, & shallots are the most overlooked of all ingredients when it comes to prepping ahead–most of my recipes call for at least one of these.  It is SUPER time-saving to have these chopped and ready to go.  But…but... Will they wilt or go bad?  No buts! Carrots , celery and potatoes can be kept in a bowl of water in the fridge for a few days without getting slimy.  Chopped garlic can be kept in a bit of olive oil for up to four days.  Chopped onions are good for up to a week (then they lose their potency).
Cannellini beans w/spinach, garlic, onion, olive oil, artichoke hearts & red pepper flakes= a quick and easy lunch, dinner appetizer or side dish!
Boil: Eggs, a double batch of quinoa or brown rice, oatmeal, beans/lentils.  But… but… Will I have to eat these things every morning, noon and night for the week? No buts! All of these last up to a week in the refrigerator.  Eat them every two days or at the beginning and end of your week.*
Freeze: A double batch of whole grain waffles, pancakes or muffins.  Soups/stews. Sandwiches to put into lunches (I have a client that does this).  But…but…Do I have to do this every week? No buts! If you make a double-batch of the baked goods, depending on the size of your family and their appetites, you should only have to do this every 2-3 weeks. Soups can be frozen in single servings, if you like, which last awhile. Bonus: a whole grain waffle with natural peanut butter and chopped fruit is a great lunchbox option!
5. Don’t forget about work: Pack a small cooler full of snacks to keep in your car for work or for the ‘taxi service’ you may provide for your kids : My husband recently started commuting to DC, we bought him a small cooler from Target and filled it with: small packs of almonds, apples, bananas, clementines, nitrate-free turkey jerky, dried fruit, a water bottle and some homemade granola bars.  Sunday night he brings in the cooler, replenishes it and throws in a hard-boiled egg (b/c we had them ready to go Sunday afternoon).  If he needs an (easy-to-reach) ice-pack, he throws it in Monday morning and he’s off–no more excuses about skipping breakfast (and boy was he a MAJOR breakfast skipper!).  Having snacks at hand for the return trip also keeps him from eating anything he can find when he finally gets home or hitting the drive-thru.  He also keeps a ‘pantry’ of items in his office (a box of quick-cooking rolled oats for oatmeal, unsweetened applesauce, almonds, low-sugar/natural cereal) so that he remembers to eat during his busy day and doesn’t fall prey to the vending machine!
6. Learn 2-3 recipes really well: Nothing builds confidence like having a few ‘keepers’ that you know everyone will like!
There are also magazines (Real Simple, Clean Eating) that provide meal plans and shopping lists for you.  If you have identified the planning/list making part of this as a real challenge for you, it may be worthwhile to invest in a service like Fresh 20, Emeals, The Six O’Clock Scramble, or Saving Dinner. These plans start at @ $5/month and can frequently be found at a discount on sites like Groupon (this is also a great gift–think new mom, adult caregiver) .  Just make sure you look into a ‘more-healthy’ plan before you invest.
7. Take a class:  Using a paring knife to cut everything?   How about taking a class in knife-skills? Anxious about cooking?  Interested in learning about a new cuisine? Try a cooking class at a community college. Investing in a class may seem timely and costly, but it will save you time and money in the end when you see improvements in both your skills and confidence!
“Life is what happens to you while you’re busy making other plans.” (John Lennon) If you have done some basic preparation, most of the time you will be ready when “life happens”.  Frankly, sometimes you won’t be ready and that is okay.  Above all, give yourself permission to learn and to make mistakes.  Know that you will plan for, shop for and cook something that nobody but you may end up liking.  Know that you will make something that just may outright suck.  It happens to all of us!  But then there are those golden moments you make something that is a ‘keeper’.  A few of those moments are all you need!  It takes time and practice to learn anything–even how to plan.  Like exercise, you have to build your planning/cooking strength and endurance!  Start with one or two things from this list and build from there.  Most of all, don’t give up!  Progress definitely counts and perfection is not the goal!
Having a nutrition/meal plan:
Saves time!
Saves money!
Makes life less stressful!
Sets you up with healthy, nourishing meals rather than settling for what you can find!
Is self-care; you deserve to put yourself and your family first!
*If you are interested in more specific meal planning strategies, ideas for make-ahead meals,  recipes, a pantry list and answers to basic questions, we will be holding a ‘meal planning’ workshop on Tuesday, January 22nd from 9:15-10:15 am and 7:30-8:30 pm at Interactive Fitness.   Stay tuned for details regarding cost and enrollment.

10 Ways to Maintain Balance this Holiday Season

Published on December 9, 2012 in Blog and Uncategorized. 0 Comments

Susanna DeRocco

Healthy Bodies, Happy Minds

As magical and joyful as this time of year can be, there is no doubt that along with the wonder of the season come many opportunities for stress.  Extended time with family can be wonderful–and it can be stressful.  Ever mounting ‘to-do’ lists,  volunteering, gift-giving, treat-making, holiday parties; even the most enjoyable activities can become stressful when our schedules feel overloaded.  On top of this, this is the time of year that we often put self-care and rest aside for the sake of the season.   Here are ten ways to keep yourself nourished and healthy this holiday season.

1.)  Real food first!

There are foods that increase and decrease our energy.  The main foods that can decrease our energy include: caffeine, coffee, soft drinks, alcohol, too much meat or not enough, processed & chemicalized foods,  milk, sugar, artificial sweeteners, & trans fats. Stimulants (caffeine, sugar, etc.) may seem to give an energy boost, but they actually deplete our bodies, drawing out minerals and nutrients. These substances are also highly addictive.   A diet rich in fruits and vegetables contain antioxidants, which help support your immune system. Antioxidants combat free radicals (chemical by-products known to damage DNA and suppress the immune system).  Eat regularly and limit the foods that decrease your energy. Avoid skipping meals.  Eat prior to going to a holiday party or event.  Going out? Look-up the menu online and plan your meal beforehand.  If you are looking forward to a cocktail, perhaps skip dessert.  Enjoying a lovely dessert?  Perhaps opt out on the wine.  Plan for a busy day!  When you have healthy options  in your car, purse, or crock-pot, you are less likely to reach that point of hunger where you may easily fall prey to the closest fast-food option.  Try to avoid pre-packaged, processed foods. Do not over-complicate your meals this time of year–simple, easy, fresh is the way to go!

2.) Get adequate sleep!

We need sleep for many reasons; muscle growth, tissue repair, protein synthesis.   Getting a good night’s sleep may help regulate immune function.  Lack of sleep can also affect how fast you recover if you do get sick. Your immune system releases proteins necessary for fighting infection while you sleep, while other infection-fighting cells are reduced during periods of sleep deprivation.

Here is another reason to catch some z’s!  Two hormones, leptin (the hormone that tells you you are full) and grehlin (the hormone that stimulates hunger) are affected by the amount of sleep you get.  When you don’t get enough sleep, it drives levels of the hormone leptin down, which means you don’t feel as satisfied after you eat. Lack of sleep also causes levels of the hormone grehlin to rise, which means your appetite is stimulated, so you want more food.  The two combined can set the stage for overeating, which, in turn, may lead to weight gain.  Are you dog-tired but feeling obligated to make that nth batch of holiday cookies?  Staying up late to hand-make each and every holiday card?  When these things become stressful they are no longer any fun. Are doing these things because they bring you joy or because you don’t want to disappoint anyone?  Be honest.  Then hit the sack–that extra batch of cookies will not even be missed!

3.) Keep exercising!

Think of exercise as a gift to yourself. Schedule it in as if it were a doctor’s appointment.  Think you don’t have time to exercise?  Honestly, do you have time to be sick?  The mood-boosting and stress–relieving properties of exercise alone are worth it (never mind keeping your heart healthy and your weight in-check)! Take the steps, park further away and employ a friend, if need be, but just keep moving!

4.) Listen to your body!

If you are eating sensibly and mindfully for the majority of the holiday season there is no reason you should not be able to splurge a little. However, plan your events carefully.  Don’t eat food just because it is there.  Plan for your treats by being selective–do not mindlessly load up on cubes of cheese or other food items that you really do not love.  Ask yourself if you are truly hungry.  How are you feeling after eating a certain food?  If you are full but tempted by the dessert table, find a friend to talk to or keep a glass of water in one hand at all times.  Fuel your body with nourishing foods and give your body the rest it deserves!

5.) Stay within your means!

It is easy to get caught up in the spirit of the holidays and give generously to those important people in your life.  It is not so easy to get out of debt come January.  The amount of stress that comes from “How am I going to pay for this?” can be long-standing. Chronic stress can have a negative impact on immunity. While short-term exposure to stressors can rev up your immune defense, prolonged stress may wear down the immune system and increase your susceptibility to illness.   Cortisol, the primary stress hormone, not only alters immune system responses but may also increase appetite and play a role in fat storage and weight gain. The most special gifts are usually not the most costly.  Framed pictures, a framed poem from a child, a ‘memory’ box to give to parents or siblings; these are the true gems.  Organize some sort of ‘swap’ (holiday décor, ornaments, cookies).  Get creative (we call it “Free Fun”)! Do something meaningful as a family (sing songs at a retirement home, for example).  Although it may seem otherwise in this day and age, you do not have to spend a lot of money to have a spectacular holiday.

6.) Schedule time for yourself!

I can hear the laughter already.  What?  Time for myself?  Unheard of.  Here’s where you can get creative.  Just met a deadline?  How about taking 10 minutes to start that crossword puzzle you love.  Have 15 minutes before you have to pick-up the kids?  Instead of crossing something else off of your ‘to-do’ list, flip through a magazine that you have wanted to read.  Or read for fun (remember that?). Find activities that restore your energy.  Go for that walk, browse through a book store, whatever your pleasure (as long as it doesn’t involve spending more than you have and causing more stress); reward yourself for working hard.  Take five minutes for yourself  and do one thing you love each day.  Remember,” If Mama Ain’t Happy, Ain’t Nobody Happy!”

7.) Stay Hydrated!

Your body depends on water for survival.  Every cell, tissue and organ in your body needs water to function correctly. For example, your body uses water to maintain its temperature, remove waste, lubricate joints and help metabolize calories efficiently! Water is essential for good health. Tips for staying hydrated:

  • Carry a reusable bottle of water with you during the day. Add a slice of lemon or lime.
  • Make sure to drink water before, during and after your workout.
  • Start and end your day with a glass of water.
  • When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water.
  • Drink on a schedule. If you have trouble remembering to drink water, try to create a schedule. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed.

8.) Breathe!

Breathing exercises are an ideal way to relieve stress; they’re fast, simple, free, and can be performed by just about anyone, anywhere (and at virtually any time). Here’s how basic controlled breathing works:

  1. Sit or stand in a relaxed position.
  2. Slowly inhale through your nose, counting to five in your head.
  3. Let the air out from your mouth, counting to eight in your head as it leaves your lungs. Repeat several times. That’s it!

9.) Just say no!

You do not have to go to each and every holiday event to which you are invited.  When you are feeling stressed by too much merriment, you know it is time to cut back.  Breakfast with Santa, train ride with Santa, pictures with Santa, Hannukah festivities seven out of the eight nights,  even office ‘Secret Santas’ and cookie exchanges can be downright depleting if you are trying to ‘do it all’.   Remember that the season is also one of peace.  Trading in the myriad of ‘events’ you have planned for a few special traditions makes them all the more special. Remember, your kids need to decompress and get some good rest as much as you do!

10. Connect!

We all crave connection to one another.  Whether you find that connection through an organized religion, volunteering for a special cause, or on a brisk, snowy walk with somebody special, seek out the people and places that make you feel alive and a part of this very special world.

11.) Spend time outside!

I know I said ten, but the benefits of the great outdoors cannot be emphasized enough!  Aim for at least 15-minutes outside each day.  Fresh air, natural sunlight and being in natural surroundings have all been shown to improve mood and reduce stress!

and finally…

Enjoy your Holidays!

Holiday meals and special events with friends are meant to be enjoyed. Spend time with family, give thanks and celebrate the season. Give yourself permission to enjoy the meals with your family and friends.  Nothing is worse than trying to enjoy a ‘once-a-year’ type of meal or treat while at the same time adding up calories, thinking about how you will ‘work it off’ or downright berating yourself.  If you focus on eating healthfully the rest of  December, splurging a little on the holidays is okay. Splurging for the entire month, however, is another story!  Be aware of using the entire holiday season as an excuse to eat mindlessly.  Do you have some strategies that help this time of year?  Please share them with us!

Giving Thanks (without the turkey/stuffing coma)

Published on November 20, 2012 in Blog and Uncategorized. 0 Comments Tags: .

It’s Thanksgiving week- one of my favorite times of the year! I love the comfort food that my mom began preparing before I can even remember, and  I love the relaxed feel of the  day and the ability to spend time with my family without feeling rushed. Here are some simple, yet strategic ways to have a healthy, happy Thanksgivng without feeling overly stuffed and guilty!

1. Love yourself more than anyone else! (Gasp!) I saw this quote on Snack Girl.com and it peaked my interest. It doesn’t mean you should be selfish and cruel to others. It simply means to be kind to yourself! Treat your body with the respect it deserves. Take care of it, it’s the only one you get.

2. Enjoy smaller portions of indulgent foods that come with tradition while loading your plate with healthy sides. (If going to someone elses home, bring a healthy dish or two that you know you can fill your plate with and feel good about eating.)

3. Eat a healthy snack 30 minutes before your meal so you don’t sit down to dinner famished (will only set up to overeat!)Try a greek yogurt or apple with peanut butter.

4. Don’t cut calories earlier in the day to counteract excessive eating later. This will also set you up to binge!

5. Drink plenty of water. If you are dehydrated, it’s easy to mistake thirst for hunger.

6. Workout in the morning before your meal and early enough that family obligations don’t prevent it! Try this 20 min metabolic workout at home: (4 sets of the following) 1:00 squat jumps, 1:00 mt climb, 1:00 burpees with pushups, 1:00 squat jacks, 1:00 high knees. No rest between exercises, but 1 to 2 min rest between sets. OR grab family and friends and do a 16 min tabata workout- turn the timer on your computer and use any of the exercises above to complete your intervals. It’s a great way to rev your metabolism before a big meal!!

7 .Remember the point of Thanksgiving isn’t to stuff yourself until you have to loosen your pants. Eat slowly, enjoy the company and stop eating when you are still comfortable. That seems like common sense, but year after year I listen to people tell me how “bad” or guilty they feel after over eating. Personally, I don’t like to feel sick and uncomfortable so I take time to enjoy the food and listen to my body. Try it this year and feel good on this day- don’t fall into a “food coma” :)

8. To follow up with #2, don’t beat yourself up if you do end up eating too much. Yes- you won’t feel good physically, but start over mentally with your next meal and know you will get right back on track. No sense feeling guilty over one big meal….it will only lead you down that slippery path of destruction Susanna talked about in her last post.

I want to wish all of you a very Happy Thanksgiving! I’m truly thankful for my loving and supportive family and friends AND thankful too, for all of you in my classes who have touched my life in some way! I learn from you and gain true motivation from your energetic and positive spirits! Enjoy your Thanksgiving…relax…..you’re going to BRING IT in Friday’s class!