Archive for the 'Tips' Category
April 1st, 2008 by Cynthia
I've procrastinated... my taxes still aren't done. I am rather caught up on reading and commenting on blogs though. Didn't exercise. OTOH, still sore from Saturday's workout, so a little more recovery probably isn't a bad thing. Tomorrow I plan to exercise as per usual, but after that, I've got to buckle down on the paperwork.
I found myself eating my third meal a little late, closer to four hours from my last meal instead of three... not a huge problem, except that one tends to feel just that much hungrier. So, I ate my chicken salad, but then found myself wanting more. I ate a piece of reduced fat swiss. Another. Three spoons of peanut butter. Two more pieces of swiss. Two pieces of Wasa Fiber Rye. And then I just stopped. Of course, the huge irony is that I'm chowing down while sitting and watching NBC's "Biggest Loser".
I'm glad I managed to stop.
A slip. A blip. A botch. Whatever. Here's the victory... I made my next decision better.
Mind you, I was sorely tempted to slip up again for my fourth meal. Grab some cereal and milk or more fiber rye crisps and cheese... probably with no veggies included. Instead, I ate my PLANNED meal of salmon on romaine lettuce/veggies with olive oil and balsamic vinegar dressing. It was good! And honestly, not that slow to prepare, all of about ten minutes.
I then checked my email, catching up on the Precision Nutrition forums activity... and saw a reference to an old but excellent post by Ryan Andrews titled "One Decision Away". Worth the read!
We make so many decisions that can push us further from our goals or move us closer to them. I obviously have troubles with decisions of the convenience grab vs. fixing a healthier meal sort. Especially when tired.
What decisions plague you daily?
March 29th, 2008 by Cynthia
It's funny how you start thinking about something and then the next thing you know, someone has posted something on their blog that is rather complimentary to what you were hashing out in your mind. Well, I was at the store... and pondering how I've gotten to the point where it is easier to resist the numerous temptations.
Then I came home to read this blog article:
"Your stomach shouldn't be a waste basket."
That title really resonated with me!
One... shallow, but hey, it works with my blog theme!
Two... I wish I could think up these snappy titles!
Three... I definitely agree with the concept. I need to stop eating food just because "it is there". Because I don't want to waste it, even if I know that consuming it trashes my goals rather than my fat. This gets so tricky. It's hard throwing out food, even non-nutritious food. Equally tough are food gifts from well-meaning friends and family. Or passing up that piece of bread with dinner when eating out.
I've done it, more rarely than I could wish, but it's never easy. Still, the consequences of leaving trigger foods in my house are always dire. If it's there... if it's the kind of food I should NOT be eating... I'll be tempted and I'll eat it. If not immediately, then eventually.
Which is why my pantry and fridge are pretty bare of junk and chock full of healthy real food. I do my best not to bring junk home. If it happens to arrive courtesy of hubby or friends or if my resolve fails and *I* buy it... if I can make myself, I'll toss it. Sometimes this happens after I've eaten half of whatever. That's still better than eating it all!
I do wish I could believe that some day, down the line, I'll not be tempted to lose control with some foods. But like the author of the article, I'm not sure that will happen. Oh, I find that I can control myself for a while, sometimes, but the minute I am tired, or there is a little stress, or I'm suffering some kind of setback, BOOM! Junk into mouth.
Four... I'm starting to feel that I simply don't want to put non-nutritious JUNK into my body. You know, the chips, dip, candies, ice cream, highly processed crap, etc... It's a matter of respect. I like feeling healthier. THAT feeling is what helps me at the store!
I don't WANT my stomach to be my waste basket!
So now you know. Don't stop by my house if you are hankering for a cookie or some ice cream. I'll be hospitable and offer to take you somewhere you can get them, maybe I'll even indulge while we are out myself! Or I might offer you a lovely piece of fruit or make you a tasty protein shake. But there's no room at the inn here for junk food right now!
March 26th, 2008 by Cynthia
Gratitude helps me during those moments I feel frustrated. When the scale doesn't move, or my measurements don't drop, I stop and think about what I am grateful for. This action invariably calms me and lets me focus again on my goals instead of focusing on whatever little thing frustrated me in the first place. I highly recommend this strategy!
One of the things that I often feel grateful for, is that my husband and I can afford to eat healthy, real food. Oh, it's not entirely easy, I shop sales, I freeze stuff, I watch for bargains, but basically, we are not worried about our next meal. Considering my 5 meals a day, this is a good thing!
At the same time, I feel for those who DO have that worry. Hunger is not only a problem overseas, it's a problem here, right in our own back yard. There are people and families who find themselves in straightened circumstances. People who might like to eat fresh fruit and vegetables and feed their children good nutritious food, but find that healthy real food is too expensive. Seriously, a single bell pepper costs $2.00 in my local stores right now. And that's not a lot of calories.
Enter a new idea... the Healthy Food Bank. A food bank looking to encourage people to donate healthy items to their local food banks and not just whatever excess junk lines your pantry.
"The Healthy Food Bank is a non-profit organization that raises money to buy nutritious staples, like fruits, vegetables and whole grains, for people in need around North America.
The money we raise is distributed to local food banks around the United States and Canada, with the stipulation that it be used to buy healthy, nutritious food."
Wow! I think this is a great idea and one worth spreading the word about. It's being put together by some of the Precision Nutrition team as well as others. But whether you want to donate directly to this food bank or prefer to donate locally, consider donating some healthier staples. There's a list of good ones on the news page for the site, just scroll down for good ideas.
I confess, I have been guilty of donating some less than ideal items to our local food bank. You know the kind, junk food left by visiting relatives that you don't want to eat yourself or items you bought once, but then realized they were full of high fructose corn syrup or trans fats or sugar. My last donation was some colored pasta shaped like Santa that I received at hubby's office Christmas party gift exchange. Sigh.
I can't change the past... but I can change future giving. Healthier eating for all is worth supporting. Spread the news, let this idea grow.
March 20th, 2008 by Cynthia
Is that when your veggie bin is going empty, an omelet is a great way to use up all those little scraps!
Many veggies work in an omelet! Or if not *in* one, then on the side as a simple salad. My usual technique is to dry sauté the veggies in a non-stick pan over medium/medium high heat by tossing them every so often. No oil required. This tends to cook some of the excess moisture out, which has the nice effect of also intensifying flavor. You will even develop a little carmelization and that's great for taste too!
I add slower cooking items first, then the quicker cooking ones. And usually toss some herbs or spices in as well. OK, sometimes I lose a few veggies to the floor or counter while tossing!
Once the veggie filling is done, I put them in a bowl and spray the pan with olive oil and get the eggs going. Sometimes, if I've gotten a lot of carmelization going on, I need to quick rinse and scrub the pan before spraying and adding my eggs.
Today's omelet was baby carrots (split in half or in quarters for a julienned look), chopped celery, several sliced mushrooms, about half a cup of red pepper strips and a handful of spinach. Served with a half orange, sliced.
Seriously, almost anything works. I've done tomato/onion, tomato/spinach, spinach/pepper/mushroom, zucchini/red pepper, celery/onion/carrot, avocado/onion, even broccoli... it's all good.
February 22nd, 2008 by Cynthia
One of the tough challenges when you are trying to eat healthy is the grocery store. I went shopping last night and survived another outing without bringing home something I regretted. Here's seven strategies for shopping survival:
1. Never go shopping when hungry!
Do what you can to have eaten something BEFORE you hit the store. If you are out running errands, try to bring a healthy snack with you so that you can eat that before getting the groceries. Nothing can make temptation worse than being hungry does!
2. Remind yourself of your goals before going in.
It's easier to go through without caving to temptation if you fix your health and fitness goals strongly in your mind before entering the junk food arena. Prepare yourself for battle!
3. Know what you need to buy and bring a list!
Carry that list with you, go in, get what's on the list, checkout. Do not wander around gazing at temptation, it just makes it harder. Get the good whole foods you came for, checkout and leave.
4. Shop the perimeter.
You've heard it before, but yeah, usually the fresh produce, the milk, the dairy, the meat/fish/fowl is on the perimeter. Unfortunately, this is not as safe a plan as it once was. There are more than a few non-ideal items on the perimeter of my local stores. Things like sesame seed snacks nestled in with the veggies, pre-packaged mac n' cheese next to the meats, all kinds of sugary yogurt treats and snacks in the dairy section, etc... not to mention the assorted junk on the end aisles you must pass by!
There are good foods in the interior of the store as well, things like steel cut oats, extra virgin olive oil, spices, whole grains. The trick is getting in to get what you want without falling for the less ideal distracting foods surrounding you. Remember your goals and stick to that shopping list!
5. If tempted, read labels.
You know, sometimes, no matter how well fed you are, or how prepared, you'll be tempted. Maybe you just put in a killer workout and you feel like you deserve a treat. Maybe you just notice something that you haven't eaten in a long time and suddenly you have a craving for it.
OK, pick that "food" item up, and before you put it down in your cart, READ the entire nutrition facts and ingredients label. Take careful note of calories, serving size and how many servings are in the package. Then read the ingredients. Is it full of ingredients that make it sound like chemical soup? Is there high fructose corn syrup? Trans fats? If so, do you really want to put it in your body? Will bringing this item home put you further from your goals?
At least half the time, this works to discourage me and I put the item back.
6. When all else fails, limit the damage.
If you just can't talk yourself out of buying junk food, try to keep the damage as small as possible. Don't buy a huge bag of chips, buy a single serving size. Same for cookies. No packs of candy, limit it to one bar. They even have single serving ice cream items these days! You'll get the taste you wanted, with fewer calories. And there won't be leftovers to take you down later. Your waistline and hips will thank you.
7. Find your inner "happy" place
This one sounds a little weird, but if you can tap into this feeling, the impulse shopping feelings don't happen. There's a place I sometimes hit where I just feel like I have reached my goals and actually AM lean, healthy and fit and therefore enjoying shopping like a lean, fit person.
Shop happy, shop healthy!
