Walk Away and Write it Down!
7:34 PM
Remy Maguire - Manifest the Best
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Greetings blog readers, I'm grateful to have a place to air my triumphs and tribulations. Or more importantly a place to redirect my energies. I was looking forward to a quiet evening at home alone tonight. I worked up a good sweat in spin class and got lots of fresh veggies to fix a super supper stir-fry. I chopped and seasoned and set the dish to steam while I showered. So far so good. Dinner was delicious! I even ate with chop sticks to add to the fun! And then I did the dishes. And then I ate a few carrots. And then a little hummus. And then I looked in the cupboard for pretzels. Luckily I had my husband take them to work with him for just this reason. They call to me:) Ok ok! What gives?! I just finished dinner! Just today I shared with a client my tried and true technique for beating the munchies pull - run away! Or walk! So, I tossed on a pair of flats and walked around the block. Phew. I'm back in the house and at the computer now, not in the kitchen. Yikes. For a minute there I felt a little frantic. I was still a bit wound from my workout and just didn't know what to do with myself after dinner. So I wound up in the kitchen. Does this scenario sound familiar to you? Well, you aren't alone. And I'll tell you the walk away works. I breathed deeply the fresh evening air, commended myself for getting out before it got ugly and pondered the cause. While dinner was good it may not have been satisfying enough. I've been adding healthy fats to my meals this week and feeling good and full for longer. Tonight's stir-fry was pretty slim. I think next time I'll drizzle it with a bit of quality olive oil to give it some staying power and see what happens. I'm making a note of this in my food log. Life is a big old experiment! It sure does feel good to learn how you can do it best. I'm excited to keep on trying!7:34 PM Remy Maguire - Manifest the Best 0 Comments
Salmon makes you Smile
8:24 PM
Remy Maguire - Manifest the Best
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8:24 PM Remy Maguire - Manifest the Best 1 Comments
I attended a nutrition seminar this weekend at Northwest Women's Fitness club and have been inspired to add more healthy fats to my diet. Many of us have avoided fat like the plague believing that eating fat would make us fat. I know this isn't true but it is still difficult to break the low-fat, no-fat habit. Wild caught Alaskan Salmon was on sale this weekend at my local market so I picked up a nice pink pound of it. We baked the Salmon on a bed of spinach and mushrooms and served with a side of roasted red potatoes and steamed organic asparagus. It was delightful and made for plenty of leftovers. I weighed a couple small portions, about 3 ounces each, and packed in individual tuperware. I spread soft swiss cheese on a slice of whole grain toast and topped with cuke slices and salmon for an apres ski snack yesterday. Amazingly, I felt totally satisfied and my usual afternoon chocolate craving seemed to just past me by, interesting. Today's lunch was a salad with almonds, feta and veggies with salmon and sliced tomato on an english muffin. I stayed full and energized through an intense evening spin class...and still no sugar craving! I did a bit more research on the benefits of fatty fish and here's what I've come up with. The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving in 3.5 ounces cooked, or about 3/4 cup of flaked fish. Fatty fish like salmon, mackeral, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids. These types of fish contain the ‘healthy’ fats, which help to protect the body against heart disease. Fatty acids are also thought to be benefical for healthy joints, brainpower, and easing some of the symptoms of depression. Salmon does make me smile! Sardines, well, I can tell you the kitties loved them:)
Lose Twice as much weight by writing!
12:18 PM
Remy Maguire - Manifest the Best
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I've been keeping a nutrition and exercise diary for years. It's amazing to look back and notice patterns and changes and see how far I've come. I use small notebooks that I can slip into my purse and take with me when I go out or travel. I use pencil and at the start of the week outline my ideal eating plan and exercise routine for each day on separate pages. (This also helps with family meal planning and grocery list making). Keeping a food log helps you become more accountable. If you know you have to record the cookies and crackers you ate you may be more likely to think before eating. And if you do decide to enjoy a slice of birthday cake you may be more likely to eat more healthy veggies the next day. A recent study from Kaiser Permanente's Center for Health Research suggests keeping a food log is one of the easiest and most effective weight-loss tools. Researchers enrolled 1,685 overweight and obese adults (men and women), whose average weight was 212 pounds. Participants were encouraged to adhere to a calorie appropriate diet, low in fat and cholesterol, and consisting primarily of fruits, veggies, and low-fat dairy products. Fish, poultry, nuts, and other unsaturated fats, as well as whole grains, are also encouraged.12:18 PM Remy Maguire - Manifest the Best 0 Comments
- Measure, as much as possible. Use tablespoons, measuring cups or a food scale to get an approximation of quantity. In the study, the participants were taught to estimate using common visual reference points -- for instance, a serving of mashed potatoes the size of a computer mouse is four ounces, while a three-ounce portion of chicken, fish or steak is about the size of a deck of cards.
- Estimate how many calories you're eating. Use a calorie book or look up your food online. This is easier than it sounds, says Dr. Hollis, since most people eat the same foods often.
- Simple notes are fine. Keeping a food diary doesn't have to mean lugging around a notebook -- you can jot intake down on a Post-it and it will still help you be more attentive to what you're eating.
- If you miss a day... start again. Those who kept the most consistent food records lost the most weight in the study, but even those who kept some records regularly lost more than those who kept none.
Flaxseed, Wheat and Bran Muffins
10:47 AM
Remy Maguire - Manifest the Best
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Now that we know what Fiber is for...What are we going to do with it? Here's a pretty simple and very tasty recipe to make your own low-fat super fiber-licous morning muffins.10:47 AM Remy Maguire - Manifest the Best 0 Comments
Flaxseed, wheat, and bran muffins
High fiber, healthy breakfast muffin
INGREDIENTS
1 C.flaxseed ground
1 C whole wheat flour
1 C. Oat Bran
1 C. Brown sugar
2 tsp. Baking soda
1 tsp Baking Powder
1/2 tsp salt
2 tbsp. Cinnamon
1 1/2 C. shredded Carrots
2-3 Apples, cored and chopped up or shredded
1/2 C. Chopped nuts (optional)
1/2 c. Raisins (optional)
3/4 C. 2 % milk
2 Eggs, beaten
1 tsp. Vanilla
DIRECTIONS
Mix flour, flaxseed, bran, sugar and dry ingredients together. Shred carrots and apples and add these along with optional raisins and nuts to dry ingredients. Mix well. Stir together milk eggs and vanilla and stir this into batter until well moistened. Fill cupcake papers until 3.4 full and bake at 350* for 20 to 25 minutes.
Makes 24 med muffins.
( freeze them in ziplock bag, then just pull one out each morning and will be ready to eat 20 minutes later on the way to work! )
Number of Servings: 24
Calories: 115 per muffin
Fat: 3.4grams
Carbs: 20.8 grams
Fiber: 3 grams
Protein: 2.8 grams
Facts about Fiber
4:24 PM
Remy Maguire - Manifest the Best
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We've all heard by now the importance of adding more fiber to our diets. But do we know why? Here's a bit of information from the American Council on Exercise that explains a lot - knowledge is power!4:24 PM Remy Maguire - Manifest the Best 2 Comments
Budgets and BBQs
6:46 PM
Remy Maguire - Manifest the Best
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Living on a budget doesn't have to be boring! Continuing to honor our vow to make dinner at home as many days a week as possible we've got to get creative to keep cooking fun. Despite the dark and drizzly night we're having a BBQ! It's been months since we've fired up the grill but it always feels sort of festive. Grilling is a great way to enhance the natural flavor of vegetables and meats. Peppers and onions are always great but why not try something different this winter. The farmer's markets and grocery stores are filled with seasonal veggies that can easily be sliced and diced and grilled to perfection. I love butternut squash, beets, carrots, broccoli, leeks, artichoke, brussels sprouts and even chestnuts! Cut squash in to chunks and season either savory or sweet with salt, pepper, nutmeg or cinnamon - delish! Carrots, beets and apple slices are amazing on the barbie. The sweetness, richness and color of these winter delights make amazing side dishes or warm salads - not to mention loaded with good for you fiber and vitamins. Broccoli and cauliflower takes on a unique flavor when browned and sprinkled with parmesan cheese - no need to add salt here. Artichoke, leeks and brussels sprouts take a little more preparation but turn out buttery and really special basted with white wine, lemon juice and a sprinkle of red pepper. And chestnuts roasted on an open fire! Does it get any more festive than that?! Tonight we're enjoying chicken skewers with onions, peppers, butternut squash and purple cabbage. Along with a nice bottle of inexpensive red wine and budget dining on a wet wintery night seems more like an adventure vacation to me.6:46 PM Remy Maguire - Manifest the Best 0 Comments
Constant Cravings
8:21 PM
Remy Maguire - Manifest the Best
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Ok, I need a dose of my own medicine. Even as a fitness professional I am not immune to nutritional slip-ups and minor binges. I pride myself on making good, healthful food choices and providing yummy, balanced meals for my family. But I must admit I have a few weaknesses - but just a few. I know I do most things right, to name a few: eating breakfast, drinking lots of water, and getting regular exercise. Most of us do. And most of us have food cravings too. Ever wonder what they mean? Or what to do about them? 8:21 PM Remy Maguire - Manifest the Best 0 Comments
You've probably noticed that you feel your strongest food yens at specific times of the day -- or month. Here are the whens and the whys of cravings:
* During the midafternoon slump (from about 3-6 p.m.) "By far the greatest number of cravings occur late in the day," says Marcia Levin Pelchat, Ph.D., of the Monell Chemical Senses Center in Philadelphia, an institute that does research on taste and food preferences. "That's when our blood glucose drops, making us sluggish and in need of a lift" All it takes now is a cue -- a fast-food billboard on your way home or a co-worker's candy bar -- to bring on a major craving.
* When we're stressed out, upset or bored Bad moods frequently give rise to cravings: We imagine that if we eat a cookie or a chocolate bar, we'll feel better -- and often we do. Carbohydrates sweet or starchy foods -- increase the secretion of the brain chemical serotonin, which in turn can improve mood.
* Before your period Research shows that many of our cravings for chocolate and carbohydrate-rich foods are particularly intense in the days leading up to menstruation. Experts theorize that women may overeat carbs in an attempt to raise serotonin levels to counter the bad moods and mild depression related to PMS.
Also, we actually need more calories premenstrually, so it would make sense we might experience more cravings if we're short on energy. Although there have been a number of studies examining cravings and the menstrual cycle, scientists still don't know exactly why some women crave carbs, chocolate and other sugary foods before their periods.
* When it's cold and dark out. Short, wintry days can make us crave carbs like bread and pasta. People who suffer from Seasonal Affective Disorder (aka SAD, which is depression related to diminished sunlight-exposure) may be especially affected and crave carb-rich foods to help themselves feel better.
* When we're accustomed to eating Brian Wansink, Ph.D., a professor of nutritional science and marketing at the University of Illinois at Urbana-Champaign, who runs the university's Food and Brand Lab, has found that we often crave foods with associations to happy times we've had in the past. When we're at the ballpark, for example, we might crave a hot dog with the works; if a summer-night trip to the ice-cream parlor was a family tradition, we may find ourselves craving an ice-cream cone when the weather gets warm.
How to manage your cravings:
Forewarned is forearmed: If you know a food craving is going to strike, you can substitute something -- a healthier snack, a distraction, even a well-planned breakfast or lunch -- rather than regularly surrendering. Here are proven methods to help tame your cravings:
* Eat carbs, protein and a little fat at every meal and snack. When we eat meals that are lacking in one kind of food, we may be more likely to crave it later -- something for dieters on high-protein, low-carb regimens to keep in mind. Eating a varied diet, you'll feel better and have more energy and better concentration. Protein and fat take longer to digest than carbs do, so including them, along with more fiber, in any meal means that you'll feel satisfied longer. When our meals are monotonous -- the same day after day -- we're practically guaranteed powerful cravings. "That's true even if your diet is nutritionally adequate," says Marcia Levin Pelchat, Ph.D.
Too often we'll skip breakfast or forget about lunch, only to feel a craving strike later in the day. Think ahead and plan a healthy breakfast, lunch and dinner that consist of carbohydrates, protein and good fats. Your snacks, too, should be a combination of protein, carbs and a little fat, especially in the late afternoon, when cravings seem most urgent. Any of the following snacks can fend off a trip to the candy machine: whole-wheat pita bread with hummus; a pear with lowfat cheese slices; a quesadilla (made with a whole-wheat tortilla); raw veggies with lowfat cottage cheese; wholewheat crackers with peanut butter.
* Craving-proof your home and office. The simplest way to quash a craving is to ban crave-worthy foods from your environment. If you do buy snack foods like chips or cookies, choose small packages or individually wrapped portions to avoid going overboard. Meanwhile, here are three ways to make healthy, lowfat snacks easily available for regular indulgence:
1. Cut up and bag carrots, radishes, broccoli and celery sticks in advance and pack them with some lowfat cheese.
2. Buy light microwave popcorn packages to have on hand, and sprinkle some Parmesan cheese on top.
3. Keep fruit washed and ready to slice into a container of lowfat yogurt.
* If your food cravings hit when you're anxious or stressed, seek consolation in other ways. Address your stress. What is it that you really need? A comforting conversation with a coworker, a walk, or a shoulder massage from a friend may do the job. If reassuring "comfort foods" are your downfall, find some that are healthy, but still satisfying -- a vegetarian casserole, maybe, or mashed potatoes made with lowfat milk.
* Give in sometimes. If your craving is especially persistent, denying yourself that cookie or bag of chips will only make the urge more intense. Allow yourself a moderate portion of the food you crave, deciding on the amount you'll have before you dig in.
Here's my tactic - If I decide to have that extra piece of chocolate then I stop at just one glass of wine. If it's the wine I really want then I'll pass on dessert. I like to think of my healthy "diet" full of "Yes, I can's" instead of "No, I can't". Good nutrition isn't about depriving yourself, it's about getting more of the good things!
Fuel from the First
11:27 AM
Remy Maguire - Manifest the Best
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I had a conversation with some friends last night about how we each start our day and how we each take our coffee in the morning. I launched into a bit of a speech about the importance of a healthy morning meal to set yourself up for a day full of energy and smart nutritional choices. I wake up every day and set the coffee to brew and the kettle to boil. Before anything else I sip a hot cup of water with lemon or an icy one in the summer. This always makes me feel sort of cleansed. I used to put splenda or something of the like in my coffee but found myself continually craving that sweetness the rest of the day. Now I use just a splash of organic skim milk and really get to enjoy the delicious coffee flavor. What come next is incredibly important. Breakfast sets you up for a day of healthful choices. Eating breakfast not only aids in weight management, it fuels the body to provide energy, better concentration and problem-solving abilities throughout the day. Eating breakfast is very important for the brain and body first thing in the morning. Breakfast skippers often feel tired, restless or irritable in the morning. Breakfast is the first chance the body has to refuel its glucose levels, also know as blood sugar, after eight to twelve hours without a meal or snack. Glucose is essential for the brain and is the main energy source. Blood glucose also helps fuel the muscles needed for physical activity throughout the day. Breakfast is also very important for weight loss and weight management. It helps curb your hunger and prevent binge eating later in the day. Also adding sugar to coffee in the morning, or downing a bowl of sweet cereal or chocolate donut can keep sugar cravings high the rest of the day. I love dark chocolate and always have a small square right after breakfast. I start with a good nutritious meal to power me thought the busy day and then a small sweet treat to remind my to savor each moment along the way.11:27 AM Remy Maguire - Manifest the Best 0 Comments
More Easy Low-Cal Meals!!
4:12 PM
Remy Maguire - Manifest the Best
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Using only 4 ingredients!! With one simple and affordable grocery list (and one trip to the store) you can create a whole week worth of delicious and healthy meals. Try something like this and create homemade dinners with very little effort. I've included fish, chicken and a veggie dish to please all sorts of tastes.4:12 PM Remy Maguire - Manifest the Best 0 Comments
"Body Work"
4:13 PM
Remy Maguire - Manifest the Best
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When your body "talks" do you really listen? Do you understand what it's saying? 4:13 PM Remy Maguire - Manifest the Best 0 Comments
To-do's in 2010
10:12 AM
Remy Maguire - Manifest the Best
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This list was forwarded from a co-worker and I just had to share it with you. Here's to a the best year yet!10:12 AM Remy Maguire - Manifest the Best 0 Comments
Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants..
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy
5. Make time to pray and/or meditate.
6. Play more games
7. Read more books than you did in 2009 .
8. Sit in silence for at least 10 minutes each day
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile.
Personality:
11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts about things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake
17. Envy is a waste of time. You already have all you need..
18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree...
Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing! (It's the hard thing)
33. Get rid of anything that isn't useful, beautiful or joyful.
34. God/the Universe heals everything.
35. However good or bad a situation is, it will change..
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come..
38. When you awake alive in the morning, thank God/the Universe for it.
39. Your Inner most is always happy. So, be happy.
Get Real with Remy
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