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
Thursday, July 28, 2011
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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