In this time of rushed shopping in overcrowded malls, it's easy to
forget what it's all for. Leave the stress behind and remember your
faith, whatever it may be, is the reason to celebrate. May the shorter
days continue to bring families together for an evening of laughs and
holiday memories this season.
PRESTIGE WORLDWIDE. My big sister is coming home for the first time since moving last January (other than a VERY brief stopover in May). We've been beside ourselves getting excited to plant our butts on the couch and watch tons of movies and eat all of the dozens of cookies I baked. We've also been planning how to workout together during the holiday season. I'd like to dedicate this post to my kick ass family who has managed to LOSE weight this December. That's right - my family is watching the scale tick downwards, even with all those cookies in the house!!
Though studies have shown the actual holiday weight gain is 1-2 pounds, not the fabled 5-7 pounds, it's just as easy to let that spiral out of control. Why not have a plan in place to fight the weight creep and start out your new year with a slimmer waistline than before you carved the turkey!
What's your reason for the holiday gain?
Not enough time?
1. GET OFF FACEBOOK! If you claim you don't have enough time to fit your workout in during the holiday season because of shopping, parties, or whatever other plans you have...eliminate 20 minutes of Facebook time a day.
2. Schedule your workout as part of your day - treat it as an appointment with some sort of monetary consequence if you miss it ($5 in the missed workout jar will seem like $50 during the holidays when money is already tight).
3. Record your favorite TV shows and fast forward through commercials - another 20 minutes saved.
Can't resist all the cookie and cocktail temptations at the office or parties?
1. Eat smart earlier in the day when you know you'll be attending a party. Have a protein and fiber packed lunch to keep you satisfied into the afternoon so that you won't be ravenous when you arrive and grab a fistful of pigs-in-a-blanket.
2. Amp up your workouts in the days leading up to your big night out. Tack on 10 minutes of serious cardio (cycling, swimming, running) at the end of your workout.
3. If you're older than 6, you know what your favorite cookies are. Be selective about what you choose to indulge in. If you didn't like gingersnaps last year, you probably wont like them now. Save the calories and enjoy one treat you can trust you'll be satisfied by.
At the very least, stay active. When you're chatting on the phone - stand up. Take the stairs when possible, especially at the mall. Park at the far end of the lot and walk. Most importantly, don't let the calories you burned from getting active entitle you to treats as rewards, you'll end up eating more in the end!
Happy Holidays! Here's to a svelte 2012!
Monday, December 19, 2011
Tuesday, November 22, 2011
The family that works out together...
Laughs really hard.
5 weeks ago, my mom approached me with a goal - to feel confident in a swimsuit in time for a January cruise to the Bahamas. The objective was to lose around 20 pounds in 2 months (which happen to cross Halloween, Thanksgiving, AND Christmas). Misson: ACCEPTED.
We discussed her physical goals and the reasons behind them. The routine of coming home and parking it on the couch for several hours and then going to bed everyday was becoming excessively boring. As a big time commuter with upwards of 15 hours/week of travel, how can she boost her energy with the winter coming on?
Where to begin? Meal makeovers. 3 main (350-450 Calories) meals, 2 small (100-200 Calories) snacks. Always remember, you simply cannot out-train poor eating. As a general rule of thumb, I eat as much whole and unprocessed food as possible. I'm not about to bake a loaf of bread myself, so I look for healthy versions in store (Ezekiel 4:9 Sprouted Grain Flourless is my preferred). I also try to keep snacks to fruits/veggies and portion controlled nuts.
I strongly reject the idea of a "diet". Restricting or denying yourself any particular food group is just setting yourself up to fail. Your body needs all the food groups in moderation, you hear me low carbers?! The only exception to this rule is a diet preference such as vegetarian, pescatarian, or vegan. However, those who are on a specialized diet are presumably educated on how to properly compensate for the food groups they are eliminating. The big issue we needed to conquer was Mom's tendency to eat like a bird. She doesn't prioritize food in her day, so she eats out of necessity and chooses foods based on convenience. The easiest change we made was emphasizing the need for a vegetable at each meal instead of a starch. We've always been a very meat and potatoes family, but double starches at a meal is a sin! If you've got a burger on a bun, you best be passing on the fries if you plan to eat that bun! You get the point. The other factor was the emphasis on lean proteins at every meal, especially breakfast. Now, Sunday nights are when she cooks up a big batch of scrambled egg whites with spinach and crumbled turkey sausage that she can reheat with a slice of toast each morning instead of grabbing a bowl of sugar laden cereal because it's fast.
Next up: Training!! This is the fun part. We started slow with simple body weight exercises like squats and lunges. We work together Monday - Thursday, leaving Friday for her to complete some form of activity of her choice (usually biking) and Saturday for a good hour on the treadmill. Sunday is for recovery. Within three weeks, Mom had progressed from never having done a real pushup (not on the knees) in her life to doing 10 and by now, 12!! She also made small life changes like taking the stairs to her office everyday and going for a walk at lunch. We've moved up to more difficult weighted exercises and suspension training on the TRX, which can occasionally produce hilarious coordination related issues. She has also proven incredibly strong willed, going from huffing through a 16 minute mile to being ready to complete her first Turkey Trot 5K (sub-45 is the goal) this Thursday!
So here's the re-cap. Mom wants to get in shape. We fix diet. We work out. We get results. I say "we" because support is just as crucial as the actual work. We eat the same dinners and we work out together. We text each other when we've made good decisions in a restaurant. Support breeds success. Success sparks interest in those around you. Now Dad is on board!!
And about those results? As of week 4, 12 pounds and 6 inches lost. Week 5 weigh-in is tomorrow! I'll be sure to update with our 5K run times.
Happy Thanksgiving!!
5 weeks ago, my mom approached me with a goal - to feel confident in a swimsuit in time for a January cruise to the Bahamas. The objective was to lose around 20 pounds in 2 months (which happen to cross Halloween, Thanksgiving, AND Christmas). Misson: ACCEPTED.
We discussed her physical goals and the reasons behind them. The routine of coming home and parking it on the couch for several hours and then going to bed everyday was becoming excessively boring. As a big time commuter with upwards of 15 hours/week of travel, how can she boost her energy with the winter coming on?
Where to begin? Meal makeovers. 3 main (350-450 Calories) meals, 2 small (100-200 Calories) snacks. Always remember, you simply cannot out-train poor eating. As a general rule of thumb, I eat as much whole and unprocessed food as possible. I'm not about to bake a loaf of bread myself, so I look for healthy versions in store (Ezekiel 4:9 Sprouted Grain Flourless is my preferred). I also try to keep snacks to fruits/veggies and portion controlled nuts.
I strongly reject the idea of a "diet". Restricting or denying yourself any particular food group is just setting yourself up to fail. Your body needs all the food groups in moderation, you hear me low carbers?! The only exception to this rule is a diet preference such as vegetarian, pescatarian, or vegan. However, those who are on a specialized diet are presumably educated on how to properly compensate for the food groups they are eliminating. The big issue we needed to conquer was Mom's tendency to eat like a bird. She doesn't prioritize food in her day, so she eats out of necessity and chooses foods based on convenience. The easiest change we made was emphasizing the need for a vegetable at each meal instead of a starch. We've always been a very meat and potatoes family, but double starches at a meal is a sin! If you've got a burger on a bun, you best be passing on the fries if you plan to eat that bun! You get the point. The other factor was the emphasis on lean proteins at every meal, especially breakfast. Now, Sunday nights are when she cooks up a big batch of scrambled egg whites with spinach and crumbled turkey sausage that she can reheat with a slice of toast each morning instead of grabbing a bowl of sugar laden cereal because it's fast.
Next up: Training!! This is the fun part. We started slow with simple body weight exercises like squats and lunges. We work together Monday - Thursday, leaving Friday for her to complete some form of activity of her choice (usually biking) and Saturday for a good hour on the treadmill. Sunday is for recovery. Within three weeks, Mom had progressed from never having done a real pushup (not on the knees) in her life to doing 10 and by now, 12!! She also made small life changes like taking the stairs to her office everyday and going for a walk at lunch. We've moved up to more difficult weighted exercises and suspension training on the TRX, which can occasionally produce hilarious coordination related issues. She has also proven incredibly strong willed, going from huffing through a 16 minute mile to being ready to complete her first Turkey Trot 5K (sub-45 is the goal) this Thursday!
So here's the re-cap. Mom wants to get in shape. We fix diet. We work out. We get results. I say "we" because support is just as crucial as the actual work. We eat the same dinners and we work out together. We text each other when we've made good decisions in a restaurant. Support breeds success. Success sparks interest in those around you. Now Dad is on board!!
And about those results? As of week 4, 12 pounds and 6 inches lost. Week 5 weigh-in is tomorrow! I'll be sure to update with our 5K run times.
Happy Thanksgiving!!
Sunday, November 20, 2011
Here's a Real Shocker.
So, let's think back to a time long ago when I mentioned I had some news to share. I'll start at the beginning.
I left my job at NYU back in July and have been doing a lot of soul searching and actual researching trying to decide which direction my next step should fall in. I am not ready for graduate school just yet for a number of reasons. We can strike that plan. Getting hired in a major recession within an HOUR radius of your home? Damn near impossible. So now what? I am lucky enough to have parents that are incredibly supportive of my return home and are allowing me time to sort myself out.
I think it's pretty apparent where this is headed. What things in my life do I have a true passion for? What is it that I'm willing to read about all day, perform at any time, and teach every day? Oh yea, and write about in a blog...
FITNESS!
To be more specific, I've actually begun the incredibly intense process of studying for my Certified Strength and Conditioning Specialist (CSCS) exam. If you're unfamiliar with what that means, crack open any magazine with an article that is written by or references a trainer. Odds are, they're certified with a CSCS. The difference between the CSCS and a CPT (Certified Personal Trainer) is the level of understanding required, and therefore the athletic level of clients they tend to work with. I'm required to know muscle anatomy, neuro/cardio/skeletal structure and function, biochemistry (college wasn't worthless!), nutrition, program development and more. This isn't your run of the mill "do bicep curls till it hurts" kind of stuff.
Now it's nose to the grindstone for me for the next few weeks. With any luck I'll be finished by January (studying 5-6 hours a day) and ready to rock. If you're interested in being a guinea pig for me to practice my program design skills (I'm talking to you, Miss Barca), send me an e-mail! :)
E-mail Me: fitcookiemonster@gmail.com
I left my job at NYU back in July and have been doing a lot of soul searching and actual researching trying to decide which direction my next step should fall in. I am not ready for graduate school just yet for a number of reasons. We can strike that plan. Getting hired in a major recession within an HOUR radius of your home? Damn near impossible. So now what? I am lucky enough to have parents that are incredibly supportive of my return home and are allowing me time to sort myself out.
I think it's pretty apparent where this is headed. What things in my life do I have a true passion for? What is it that I'm willing to read about all day, perform at any time, and teach every day? Oh yea, and write about in a blog...
FITNESS!
To be more specific, I've actually begun the incredibly intense process of studying for my Certified Strength and Conditioning Specialist (CSCS) exam. If you're unfamiliar with what that means, crack open any magazine with an article that is written by or references a trainer. Odds are, they're certified with a CSCS. The difference between the CSCS and a CPT (Certified Personal Trainer) is the level of understanding required, and therefore the athletic level of clients they tend to work with. I'm required to know muscle anatomy, neuro/cardio/skeletal structure and function, biochemistry (college wasn't worthless!), nutrition, program development and more. This isn't your run of the mill "do bicep curls till it hurts" kind of stuff.
Now it's nose to the grindstone for me for the next few weeks. With any luck I'll be finished by January (studying 5-6 hours a day) and ready to rock. If you're interested in being a guinea pig for me to practice my program design skills (I'm talking to you, Miss Barca), send me an e-mail! :)
E-mail Me: fitcookiemonster@gmail.com
Monday, November 14, 2011
The Globe Trotting Winds Down
It's been a few months, so it's more than time for a new post! It's been so long, so this is sure to be a doozy.
Since my last post, I completed a 100 mile bike ride (and signed up for next year! Visit BikeMS City to Shore to join). The training was just as much mental as physical. It took every last shred of determination I had to convince myself that it's possible to complete 100 miles, especially after all of the mishaps our training has delivered.
What was intended to be our first 20 mile ride was reduced to about 12 miles after an unfortunate wildlife related incident. Our second ride was brought to an abrupt halt about 2 miles from home when my handlebars separated from my bike. This resulted in a trip to the bike shop, where I learned that my brakes were permanently in contact with the wheel - no wonder I was struggling so much! New bike acquired. We didn't hit a solid stride until we started biking the Great Swamp - 24 miles of gargantuan hills. Luckily, both Leor and I rode like champions (thanks to all those pre-ride pancakes) and celebrated with sandwiches. Training = eats! Race day alone burned almost 5000 calories :) Overall, one of the most rewarding experiences I've ever had and am more than looking forward to next year.
After that, both Leor and I turned 25. This obviously means it was time to celebrate - a LOT. All over America. We spent a week in Orlando visiting family, Mickey, and of course, Hogwarts. Let me tell you, The Wizarding World of Harry Potter is the best thing to hit Universal since GUTS. And thank goodness we are in good shape because we hustled through those parks like Olympic speed walkers.
Then the celebration moved to the Poconos for a weekend in the woods with some great friends. An accidental 7 mile hike ensued in less than stellar weather, but we scored the chance to feed a giraffe. Fair trade? I say yes.
Finally, the quarter century celebrations are wrapping up with...drum roll, please...skydiving!! So far, Mother Nature has been very much against this venture. Every time we schedule, the weather jumps ship and we get October snow or 40mph gusts of wind. Here's hoping we get to jump before 2012 :) At least we had a great time in Atlantic City at the Chelsea!
Stay tuned for some major news dropping this week! I'm back for good this time :)
Since my last post, I completed a 100 mile bike ride (and signed up for next year! Visit BikeMS City to Shore to join). The training was just as much mental as physical. It took every last shred of determination I had to convince myself that it's possible to complete 100 miles, especially after all of the mishaps our training has delivered.
What was intended to be our first 20 mile ride was reduced to about 12 miles after an unfortunate wildlife related incident. Our second ride was brought to an abrupt halt about 2 miles from home when my handlebars separated from my bike. This resulted in a trip to the bike shop, where I learned that my brakes were permanently in contact with the wheel - no wonder I was struggling so much! New bike acquired. We didn't hit a solid stride until we started biking the Great Swamp - 24 miles of gargantuan hills. Luckily, both Leor and I rode like champions (thanks to all those pre-ride pancakes) and celebrated with sandwiches. Training = eats! Race day alone burned almost 5000 calories :) Overall, one of the most rewarding experiences I've ever had and am more than looking forward to next year.
 |
| WEEEEEEE!!! We're finished! |
 |
| Rookie Century Finishers - Team Amandas |
 |
| YAY! I'm going to Hogwarts!! If only NJ Transit was so fun... |
Then the celebration moved to the Poconos for a weekend in the woods with some great friends. An accidental 7 mile hike ensued in less than stellar weather, but we scored the chance to feed a giraffe. Fair trade? I say yes.
 |
| Giraffe time. |
Stay tuned for some major news dropping this week! I'm back for good this time :)
Monday, September 12, 2011
The Perks of Pumpkin
Everyone knows the Pumpkin Spice Latte has made its seasonal comeback (I've already had 4 and it's only been out for a week), which makes us think about how early is too early to let go of Summer? It's the times when you see Christmas trees in stores in August that make you think about it - why do we want to rush everything (more importantly, the most fun season) every year? I want to savor the last few days of weather that makes you sweat, beautiful days at the beach that don't require a sweatshirt, and the best food of the year...but luckily, that means I can start to think about Autumn harvest type foods!!
With that said, all this thinking about Autumn flavors (since it IS my favorite season) has got me assembling pumpkin yogurt, baking pumpkin bread, eating pumpkin seeds, and anything else that has the word pumpkin in it. Just remember - pumpkin is actually healthy and tastes great when it is NOT in pie form!
I personally LOVE to keep at least a can or two of Libby's Pumpkin Puree on hand (make sure it's not the pie filling!!) to mix into everything and anything. It's massively nutritious since it's loaded with fiber, Vitamin A, and tons of antioxidants. You can use it for everything from reducing fat/calories in a spice cake mix (similar to using applesauce for replacing oil and eggs) or making Fall-festive brownies. I've been mixing it into my plain greek yogurt with a big dash of pumpkin pie spice for a happy treat!
Now, I'm just waiting for it to be an acceptable time to start drinking hot apple cider...tick tock!
ALSO - In just over a week, I will be participating in the National MS Society's Bike MS: City to Shore Century Ride. This means I will be biking 100 miles in ONE DAY to help raise funds for finding a cure. Please help support my efforts by donating, volunteering, or if you're feeling brave...participating!
For more information - check here. Every single dollar adds up to real change.
Follow me on Twitter: @fitcookiemonstr
E-mail me: fitcookiemonster@gmail.com
With that said, all this thinking about Autumn flavors (since it IS my favorite season) has got me assembling pumpkin yogurt, baking pumpkin bread, eating pumpkin seeds, and anything else that has the word pumpkin in it. Just remember - pumpkin is actually healthy and tastes great when it is NOT in pie form!
I personally LOVE to keep at least a can or two of Libby's Pumpkin Puree on hand (make sure it's not the pie filling!!) to mix into everything and anything. It's massively nutritious since it's loaded with fiber, Vitamin A, and tons of antioxidants. You can use it for everything from reducing fat/calories in a spice cake mix (similar to using applesauce for replacing oil and eggs) or making Fall-festive brownies. I've been mixing it into my plain greek yogurt with a big dash of pumpkin pie spice for a happy treat!
Now, I'm just waiting for it to be an acceptable time to start drinking hot apple cider...tick tock!
ALSO - In just over a week, I will be participating in the National MS Society's Bike MS: City to Shore Century Ride. This means I will be biking 100 miles in ONE DAY to help raise funds for finding a cure. Please help support my efforts by donating, volunteering, or if you're feeling brave...participating!
For more information - check here. Every single dollar adds up to real change.
Follow me on Twitter: @fitcookiemonstr
E-mail me: fitcookiemonster@gmail.com
Tuesday, August 16, 2011
Back in the saddle.
Literally. I'll get to that part later.
Please excuse the recent hiatus. I moved back to Jersey and have spent the last few weeks packing, unpacking, and generally pulling out all of my hair. But here I am, sitting in my gigantic and glorious kitchen. I have all my favorite cooking appliances and tons of counter space at my disposal.
So, now that I've got all this kitchen, what will I do? COOK! YES!! Banana macadamia nut pancakes to be exact (recipe below). Pancakes are absolutely my favorite breakfast item, so I needed to find a way to make them a bit less terrible. I also need them to be protein packed to get the right balance of nutrients for training...which brings us back to the saddle part.
My crazy boyfriend has convinced me to join him in the Bike MS: City to Shore ride next month. All 100 miles of it. Please support our fundraising efforts and click HERE to make a secure online donation! I agreed not only because this is an incredible charity, but also because of the connection Leor has with the race. It was his first major fitness accomplishment after deciding to turn his life around. After losing almost 100 pounds since his last race, the two of us are ready to take it on as a team. It seems more than fitting that there is a mile for each pound he's lost. We will be sure to use that as motivation when we are both ready to give up around mile 80. I couldn't be more proud of him, so I will support him in any insane idea he comes up with - especially when there is such a positive charity attached.
With all that said, here's the recipe for my pancakes!
In a blender, combine:
1 banana (super ripe is best)
2 tbsp of nonfat greek yogurt (my allegiance is to Fage, the creaminess makes a difference!)
2 egg whites
1/4 cup instant oats
Dash of vanilla extract
Once blended into a smooth mixture, add 1 tbsp chopped mac nuts (or whatever nut you prefer) and give it a quick stir.
Place a large skillet coated with non-stick spray over medium heat. Pour batter into skillet to make 2-3 pancakes. Flip after you start to see bubbles and cook on other side to desired crispness. Drizzle with whatever topping you like - a little almond butter, some maple syrup, or a bit of blueberry jam. Just be sure to keep the topping serving size in mind!
For more information about The National MS Society's event, including donating, volunteering, or even participating (I'd love to have a bigger team!) - check here. Your support is critical for all those suffering from MS and for our participation in the event.
Follow me on Twitter: @fitcookiemonstr
E-mail me: fitcookiemonster@gmail.com
Please excuse the recent hiatus. I moved back to Jersey and have spent the last few weeks packing, unpacking, and generally pulling out all of my hair. But here I am, sitting in my gigantic and glorious kitchen. I have all my favorite cooking appliances and tons of counter space at my disposal.
So, now that I've got all this kitchen, what will I do? COOK! YES!! Banana macadamia nut pancakes to be exact (recipe below). Pancakes are absolutely my favorite breakfast item, so I needed to find a way to make them a bit less terrible. I also need them to be protein packed to get the right balance of nutrients for training...which brings us back to the saddle part.
My crazy boyfriend has convinced me to join him in the Bike MS: City to Shore ride next month. All 100 miles of it. Please support our fundraising efforts and click HERE to make a secure online donation! I agreed not only because this is an incredible charity, but also because of the connection Leor has with the race. It was his first major fitness accomplishment after deciding to turn his life around. After losing almost 100 pounds since his last race, the two of us are ready to take it on as a team. It seems more than fitting that there is a mile for each pound he's lost. We will be sure to use that as motivation when we are both ready to give up around mile 80. I couldn't be more proud of him, so I will support him in any insane idea he comes up with - especially when there is such a positive charity attached.
With all that said, here's the recipe for my pancakes!
In a blender, combine:
1 banana (super ripe is best)
2 tbsp of nonfat greek yogurt (my allegiance is to Fage, the creaminess makes a difference!)
2 egg whites
1/4 cup instant oats
Dash of vanilla extract
Once blended into a smooth mixture, add 1 tbsp chopped mac nuts (or whatever nut you prefer) and give it a quick stir.
Place a large skillet coated with non-stick spray over medium heat. Pour batter into skillet to make 2-3 pancakes. Flip after you start to see bubbles and cook on other side to desired crispness. Drizzle with whatever topping you like - a little almond butter, some maple syrup, or a bit of blueberry jam. Just be sure to keep the topping serving size in mind!
For more information about The National MS Society's event, including donating, volunteering, or even participating (I'd love to have a bigger team!) - check here. Your support is critical for all those suffering from MS and for our participation in the event.
Follow me on Twitter: @fitcookiemonstr
E-mail me: fitcookiemonster@gmail.com
Thursday, July 28, 2011
Cravings
Cravings are like the monster in your closet. They seem to only creep out in the wee hours of the night and they bring out the absolute worst in you. With all the change that's going on in my life right now, I've had to work hard to avoid emotional eating. Let's face it, even the healthiest people have their weaknesses...and sometimes, that weakness is a roll of Tollhouse cookie dough. Last night, I threw all self control out the window and went to town.
It's important to allow yourself the foods that you enjoy, so here are a few tips to allow yourself occasional (not daily!) indulgences without packing on major pounds.
Know your reasons - Why are you craving the family sized bag of Ruffles? Is it because you got in a fight with your best bud/lost your job/can't pay the bills or is it because you are just after a little salt fix? Be cautious about the former. Emotional eating is dangerous and will only make you feel worse afterwards. If it's the latter, continue on to keep the craving in check.
Know your weaknesses - Do you have certain trigger foods? If you can't seem to walk past the aforementioned bag of chips without sneaking a handful, then another, then another...don't keep it around! If you have a craving for something, then you have to make the conscious decision to go to the store and buy it in that moment. 95% of the time, you'll realize you didn't want it all that bad. And if you just need a few bites of that cake you just baked to satisfy, share the rest with your coworkers in the morning. Don't keep the temptation around longer than necessary!
Know when to stop - Before I began my sugar fueled binge last night, I knew how much I could afford to allow myself before guilt would outweigh the pleasure derived from my indulgence. Set a limit for yourself by scooping your Ben&Jerry's into a coffee mug (it will look much fuller than a big bowl with that same serving) instead of eating it straight out of the carton. Again, you will become aware of your decision to have a second helping instead of noticing you've hit cardboard after mindlessly eating the entire pint.
Damage control - Preparing for and undoing the caloric damage helps. If you know you have a birthday party to attend this weekend and won't be able to resist that slice (or 2!) of red velvet cake and cocktails, amp up your workouts for a few days prior and be sure to eat lean and light. I could feel my willpower unraveling all afternoon, so I set out for a long run to preempt a little of the damage I knew I'd be inflicting later on. TAKE NOTE: this is not a good practice for daily life and canceling meals. If this behavior becomes habitual, it is considered exercise bulimia and is incredibly dangerous.
Getting back on the wagon - If you're feeling a little regret for your choices, be sure to stay extra diligent about your eating the next day. Kick off your morning with a healthy (and not cheese laden) omelet loaded up with veggies and a side of fresh fruit. Don't let one bad decision justify another!
Satisfy your cravings with healthy alternatives - Looking for something cold and sweet? Try frozen grapes instead of ice cream. Need a little salt? Give PopChips or Pirate's Booty a try. Love the satisfaction of crunching away? Baby carrots or sliced apples will take care of your need to nosh. My current craving smasher - Apple Straws. The fruity, desserty cousin of Veggie Straws.
Got a way to beat your craving demon? Send your ideas my way!! Got a craving you want to satisfy in a better way? E-mail me and I'll get cracking on a recipe!
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
It's important to allow yourself the foods that you enjoy, so here are a few tips to allow yourself occasional (not daily!) indulgences without packing on major pounds.
Know your reasons - Why are you craving the family sized bag of Ruffles? Is it because you got in a fight with your best bud/lost your job/can't pay the bills or is it because you are just after a little salt fix? Be cautious about the former. Emotional eating is dangerous and will only make you feel worse afterwards. If it's the latter, continue on to keep the craving in check.
Know your weaknesses - Do you have certain trigger foods? If you can't seem to walk past the aforementioned bag of chips without sneaking a handful, then another, then another...don't keep it around! If you have a craving for something, then you have to make the conscious decision to go to the store and buy it in that moment. 95% of the time, you'll realize you didn't want it all that bad. And if you just need a few bites of that cake you just baked to satisfy, share the rest with your coworkers in the morning. Don't keep the temptation around longer than necessary!
Know when to stop - Before I began my sugar fueled binge last night, I knew how much I could afford to allow myself before guilt would outweigh the pleasure derived from my indulgence. Set a limit for yourself by scooping your Ben&Jerry's into a coffee mug (it will look much fuller than a big bowl with that same serving) instead of eating it straight out of the carton. Again, you will become aware of your decision to have a second helping instead of noticing you've hit cardboard after mindlessly eating the entire pint.
Damage control - Preparing for and undoing the caloric damage helps. If you know you have a birthday party to attend this weekend and won't be able to resist that slice (or 2!) of red velvet cake and cocktails, amp up your workouts for a few days prior and be sure to eat lean and light. I could feel my willpower unraveling all afternoon, so I set out for a long run to preempt a little of the damage I knew I'd be inflicting later on. TAKE NOTE: this is not a good practice for daily life and canceling meals. If this behavior becomes habitual, it is considered exercise bulimia and is incredibly dangerous.
Getting back on the wagon - If you're feeling a little regret for your choices, be sure to stay extra diligent about your eating the next day. Kick off your morning with a healthy (and not cheese laden) omelet loaded up with veggies and a side of fresh fruit. Don't let one bad decision justify another!
Satisfy your cravings with healthy alternatives - Looking for something cold and sweet? Try frozen grapes instead of ice cream. Need a little salt? Give PopChips or Pirate's Booty a try. Love the satisfaction of crunching away? Baby carrots or sliced apples will take care of your need to nosh. My current craving smasher - Apple Straws. The fruity, desserty cousin of Veggie Straws.
Got a way to beat your craving demon? Send your ideas my way!! Got a craving you want to satisfy in a better way? E-mail me and I'll get cracking on a recipe!
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
Wednesday, July 27, 2011
The Kitchen Essentials
Healthy eating was something I learned only very recently. I spent my entire life dancing 4+ hours a day and lived on eating Oreos like cereal (think oreo cookies in a bowl of milk, eat with spoon...more on this at a later date) and thought Chef Boyardee (expect a healthy swap soon!) was a genius. I mean really, what's not to love about beefaroni?! Then I went to college, stopped dancing, and discovered the thrice daily all you can eat buffet known as the dining hall.
I had to have several people beat into my brain that cookies aren't exactly a food group. After I moved off campus and started cooking for myself, I slowly learned my likes/dislikes, delicious and inexpensive ways to prepare meals, and how to kick my extreme salt and sugar cravings. By the time I moved to NYC and was completely on my own, I became a budget conscious healthy cooking pro.
Let's start out with the basics - the most important items to stock your kitchen with at all times! Keeping your pantry stocked with healthy items will help you make smart decisions when you need to make a meal in a pinch or grab a snack to go.
Refrigerator Staples:
Fage 0% Greek yogurt - a great source of protein, can also be used as an addition for smoothies or sauces and marinades. Don't waste your time on the flavored kinds, add your own fresh fruit or honey if you don't like the tang of plain.
Eggs - self explanatory. Use these to bind leaner ground meats for burgers or on their own for a healthy start to your morning.
Deli turkey - whatever kind you prefer. I love it on its own for a low cal way to satisfy a salty craving or piled on a sandwich for a protein packed meal.
Unsweetened Vanilla Almond Milk - I don't drink milk by the glass, so this is a low cal/longer shelf life alternative to regular cow's milk. Works well as a replacement for baking, coffee, etc. and won't spoil quickly.
Carrots, Apples, Grapes - crunchy, nutritious, and incredibly filling. If you find yourself grazing or just standing in front of the open fridge as often as I do, this is a good way to prevent yourself from grabbing something you'll regret in 20 minutes. Chew mindlessly without the guilt :)
Baby Spinach - I keep this by the biggest container they sell. Saute and add to your morning omelet (sans cheese, of course), build yourself a salad, or puree in a smoothie.
Naturally More Almond Butter with Flax - This thing is expensive, so if you eat nut butters by the spoonful the way I do, the cost alone will teach you to slow the heck down. Use on your morning toast for a dose of healthy fat or add a spoonful to your smoothies for added protein.
Frozen Veggies - pick your favorite blend. It doesn't matter what it is if you'll eat it! My personal preference is California blend (broccoli, cauliflower, and carrots).
Pantry:
Canned diced or crushed tomatoes - perfect for making your own tomato sauces.
Chick peas - add to any salad for a punch of protein, bake for a crunchy snack, or puree for fresh hummus!
Canned tuna - honestly, I never thought I'd like it. I buy the kind that comes in plastic cups with a peel off lid so there is no can opener or draining required. Flake it apart into a salad or eat as a post-workout snack.
Spices & herbs - kick up even the blandest of meals. I always have crushed red pepper flakes (helps eliminate the desire for excessive salt), chili powder, harissa, and oregano.
Snacks:
Larabar - I swear by these. They are delicious, contain zero added ANYTHING, and survive the abuse I subject them to inside my purse. They can be pricey, so expect a DIY recipe soon!
Plain, unsalted nuts - The key point here being UNSALTED. Also be sure to watch your serving size, eating these by the handful can be a fast way to gain unwanted pounds. Keep pre-portioned baggies in your desk drawer for a quick afternoon pick-me-up.
Apples - Survive purse abuse well, satisfy your afternoon sweet cravings, and the fiber will keep you full until you get home. If you're an evening snacker, thinly slice one up and sprinkle with cinnamon. Pop in the microwave for a few seconds and you've got an apple pie-esque treat!
Utensils:
A REALLY sharp knife - chopping is fun instead of a chore and you will be less likely to ignore those bell peppers or onions that need a dice!
Good quality nonstick pan - omelets and more! This one is pretty self explanatory.
Any favorite kitchen staples you like to keep around?
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
I had to have several people beat into my brain that cookies aren't exactly a food group. After I moved off campus and started cooking for myself, I slowly learned my likes/dislikes, delicious and inexpensive ways to prepare meals, and how to kick my extreme salt and sugar cravings. By the time I moved to NYC and was completely on my own, I became a budget conscious healthy cooking pro.
Let's start out with the basics - the most important items to stock your kitchen with at all times! Keeping your pantry stocked with healthy items will help you make smart decisions when you need to make a meal in a pinch or grab a snack to go.
Refrigerator Staples:
Fage 0% Greek yogurt - a great source of protein, can also be used as an addition for smoothies or sauces and marinades. Don't waste your time on the flavored kinds, add your own fresh fruit or honey if you don't like the tang of plain.
Eggs - self explanatory. Use these to bind leaner ground meats for burgers or on their own for a healthy start to your morning.
Deli turkey - whatever kind you prefer. I love it on its own for a low cal way to satisfy a salty craving or piled on a sandwich for a protein packed meal.
Unsweetened Vanilla Almond Milk - I don't drink milk by the glass, so this is a low cal/longer shelf life alternative to regular cow's milk. Works well as a replacement for baking, coffee, etc. and won't spoil quickly.
Carrots, Apples, Grapes - crunchy, nutritious, and incredibly filling. If you find yourself grazing or just standing in front of the open fridge as often as I do, this is a good way to prevent yourself from grabbing something you'll regret in 20 minutes. Chew mindlessly without the guilt :)
Baby Spinach - I keep this by the biggest container they sell. Saute and add to your morning omelet (sans cheese, of course), build yourself a salad, or puree in a smoothie.
Naturally More Almond Butter with Flax - This thing is expensive, so if you eat nut butters by the spoonful the way I do, the cost alone will teach you to slow the heck down. Use on your morning toast for a dose of healthy fat or add a spoonful to your smoothies for added protein.
Frozen Veggies - pick your favorite blend. It doesn't matter what it is if you'll eat it! My personal preference is California blend (broccoli, cauliflower, and carrots).
Pantry:
Canned diced or crushed tomatoes - perfect for making your own tomato sauces.
Chick peas - add to any salad for a punch of protein, bake for a crunchy snack, or puree for fresh hummus!
Canned tuna - honestly, I never thought I'd like it. I buy the kind that comes in plastic cups with a peel off lid so there is no can opener or draining required. Flake it apart into a salad or eat as a post-workout snack.
Spices & herbs - kick up even the blandest of meals. I always have crushed red pepper flakes (helps eliminate the desire for excessive salt), chili powder, harissa, and oregano.
Snacks:
Larabar - I swear by these. They are delicious, contain zero added ANYTHING, and survive the abuse I subject them to inside my purse. They can be pricey, so expect a DIY recipe soon!
Plain, unsalted nuts - The key point here being UNSALTED. Also be sure to watch your serving size, eating these by the handful can be a fast way to gain unwanted pounds. Keep pre-portioned baggies in your desk drawer for a quick afternoon pick-me-up.
Apples - Survive purse abuse well, satisfy your afternoon sweet cravings, and the fiber will keep you full until you get home. If you're an evening snacker, thinly slice one up and sprinkle with cinnamon. Pop in the microwave for a few seconds and you've got an apple pie-esque treat!
Utensils:
A REALLY sharp knife - chopping is fun instead of a chore and you will be less likely to ignore those bell peppers or onions that need a dice!
Good quality nonstick pan - omelets and more! This one is pretty self explanatory.
Any favorite kitchen staples you like to keep around?
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
Tuesday, July 26, 2011
New Beginnings
I suppose this would be a great time to explain why I've decided to blog. I'm leaving my job as a researcher at NYU at the end of the week and moving out of Manhattan after 2 and a half years of hustle and bustle in the greatest city in the world. All of this transition has left me with lots of nervous energy over where my life is heading next. I'm hoping this will serve as an outlet for my creative and mostly healthy cooking ideas, workouts, and daily motivation. It's too easy to lose your sense of self in the situation I'm about to enter, and I'm hoping this is one way to keep focused.
My plan here is not just for helping myself stay motivated during the search for new employment, but also to help others. Friends often ask me for advice on fitness regimens and what I eat to stay in shape. I can safely say they've seen me eat more than my fair share of cookies and ice cream, so they want to know my secrets. I plan to share recipes and photos of my culinary endeavors, as well as exercise programs designed by my insanely supportive boyfriend, Leor. Conveniently enough, he is a NASM certified personal trainer, plus carries certifications in HKC (kettlebells) and TRX (my FAVE)!
I've also recruited help from some others, including one of my closest friends and fellow fit cookie monster, Nicole. She is truly the source of every ridiculously delicious recipe I attempt. Plus, I need an honest taste tester!
So, there we have it. All that's left to do is let the cookie crumble as it may!
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
My plan here is not just for helping myself stay motivated during the search for new employment, but also to help others. Friends often ask me for advice on fitness regimens and what I eat to stay in shape. I can safely say they've seen me eat more than my fair share of cookies and ice cream, so they want to know my secrets. I plan to share recipes and photos of my culinary endeavors, as well as exercise programs designed by my insanely supportive boyfriend, Leor. Conveniently enough, he is a NASM certified personal trainer, plus carries certifications in HKC (kettlebells) and TRX (my FAVE)!
I've also recruited help from some others, including one of my closest friends and fellow fit cookie monster, Nicole. She is truly the source of every ridiculously delicious recipe I attempt. Plus, I need an honest taste tester!
So, there we have it. All that's left to do is let the cookie crumble as it may!
Follow me on Twitter: @fitcookiemonstr!
E-mail me: fitcookiemonster@gmail.com
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