I read this Marie Claire article today while step-step-stepping my way fit on the trusty step-mill. It rings true as we ring in the New Year that just making one pretty simple change in your diet and exercise habits (or lack there-or) can make a pretty dramatic difference. Check out these numbers!
If you habitually drink soda with lunch and dinner, switch to sparkling water with lemon or lime. You'll save: 200 calories a day or 73,000 calories in 365 days. Weight-lost by December 31, 2010: 20.8 lbs.
If you eat yogurt with a quarter-cup of granola for breakfast every day, swap the granola for cereal flakes. You'll save: 107 calories a day or 39,055 calories in 365 days. Weight-lost by December 31st: 11.2 lbs.
If you order a Starbucks grande vanilla latte with the standard 2 persent milk every morning switch to a tall vanilla latte with skim. You'll save: 100 calories a day or 36,500 calories in 365 days. Weight lost by December 31st: 10.4 lbs.
If you have a "appointment" with two half-hour sitcoms every week, start doing sit-ups, push-ups, lunges, and squarts during the show with breaks (for water) during the commercials. You'll burn: An extra 100 calories a day or 36,500 calories a year (20 minutes of strength exercise twice a week ramps up the average women's resting metabolic rate). Weight lost by December 31st: 10.4 lbs.
Huh, that doesn't sound so bad right? Take a look at your daily routine, what you eat and drink, how much you sit versus how much you move. Now, what can you change? Choose something you know you can live with - you'll stick to it that way.
A big THANK YOU to my wonderful client, Doug, for gifting me a subscription to the Nutrition Action Newsletter! Nutrition Action is published by the nonprofit Center for Science in the Public interest(CSPI). CSPI research, education and advocacy have sparked many debates about food labeling, safe-food inspection and additives. They are known for putting pressure on the food industry to provide consumers with honest, whole and straightforward facts about what they are buying, eating and drinking. It's a great publication that I am thrilled to see in my mailbox!
I want to pass on some information from this month's handout on healthy foods. The CSPI came up with a rating system for fruits, veggies, legumes, grains, meat, poultry and cold cereals. Foods are ranked by tallying the percentages of daily values for nutrients plus fiber and potassium, the amounts of fats for meats and calories and sugars in cereals. (Email me for more specific rating information)
The lists are long. I'll abbreviate by providing the top 5 for each category.
Fruits (Medium sized)
1. Guava (1)
2. Watermelon (2 cups)
3. Grapefruit (1/2)
4. Kiwifruit (2)
5. Papaya (1 cup cubed)
Try adding one or more of these winners to your smoothies. I love diced papaya on a plain ol' grilled chicken breast, yum.
Veggies (3 oz. or 1/2 c cooked)
1. Kale
2. Spinach
3. Collard greens
4.Turnip greens
5. Swiss chard
Saute these greens with a little olive oil or cooking spray, add garlic, lemon and pepper.
Beans (1 cup cooked)
1. Soybeans - these are a more fatty bean that when made into tofu has considerably less.
2. Pinto beans
3. Chickpeas
4. Lentils
5. Cranberry beans
Try these in soups.
Grains (5 oz. cooked)
1. Quinoa
2. Whole wheat macaroni or spaghetti
3. Amaranth
4. Buckwheat groats
5. Spinach spaghetti
Use these like any pasta with tomato sauces or with veggies for a salad or stir-fry.
Meat and Poultry (4 oz, cooked)
1. Turkey breast
2. Chicken breast
3. Turkey wing (roaster)
4. Veal leg, top round
5. Turkey leg (roaster)
These are all a great source of protein with less than 2 grams of saturated fat per serving)
Cold Cereals (these are large brands and sold in most supermarkets)
1. General Mills Fiber One Original (1/2 cup)
2. Kellogg's All-Bran Buds or Original (1/3c and 1/2 c)
3. Nature's Path Organic Smart Bran (2/3c)
4. Barbara's Bakery Ultima Organic, High Fiber (1/2c)
5. General Mills Fiber One honey Clusters (1c)
Serve up with low-fat milk and a handful of nuts and berries for an energizing breakfast or snack.
Christmas Eve Dinner Menu:
Baked Halibut with an Orange-Dill Gremolata (Italian parsley based salsa) with Rosemary roasted potatoes. Steamed Asparagus with Dill and Lemon. Roasted Beets and Beet Greens. Poached Pears with Marsala, Cinnamon and Vanilla. Turned out almost as good as it sounds. The potatoes were the highlight, says Andrew. Everything looked lovely on the platter and filled us up but didn't feel like a crazy heavy meal. We enjoyed a bottle of white wine and the after-dinner company of friends. Tradition allows us one present before bed...a sweet ornament for the cats and darling monogramed hand towels from my Mom. Climbed into bed smiling and satisfied.
Christmas Day began with coffee and cinnamon rolls. A sweet treat but a delicious and festive one! Taking the day off from regular exercise to stay in jammies, sip mimosas by the tree and enjoy the warm, cozy comfort of the couch. We're heading to a movie matinee and will come home to make another special dinner and watch the Blazers play on T.V. We are going to open a bottle of red wine we received as a gift on our Honeymoon almost 2 years ago!
Christmas Day Dinner:
Half of a Spiral Ham, Sliced Turkey. Green beans with Almond slivers. Braised Brussel Sprouts with Mustard Glaze. Warm Rolls. Baked Sweet potatoes. Homemade Pumpkin Pie with Cream.
I'm enjoying the celebratory time, the excitement, merriment, festivities and food. As this year comes to a close I feel inspired to take time to appreciate every moment as one of celebration, of comfort, of joy.
...Life is Easier.
I have this Diane von Furstenburg quote displayed on a collage I made near my bed. I read it often and believe it must be true. I must admit I'm not living that truth, yet. The New Year brings lots of talk of resolutions and change and a desire to live life as a slightly better version of ourselves. There is nothing I want more than this...to be my own best friend...to make life easier. What are best friends for? A best friend is someone you can always count on, to support your dreams and help you see them come true. She celebrates with you, she lifts you up. She listens. When times are tough a good friend can share some perspective and soften the blow with a hug and an empathetic heart. She would never berate you for small failings, or suggest you should indeed feel badly for a miniscule mistake. Can you do this for yourself? What would that feel like? Amazing I think. Women often do so much for so many others and save the ugly left-overs for themselves. I'm thinking those left-overs ought to go straight to the trash! Smile at yourself in the morning. Look at yourself and see your very best friend in the mirror. Let your heart sing knowing you have support and love and compassion with you at every moment. When life gets hard turn to your own bosom buddy, hold her hand, lift her spirits and things might just seem easier.
It's officially gift-giving season! Are you racking your brain over what to give your dear old Dad, Aunt Em, or your best girlfriend? For those friends and family members who've followed your lead to get fit, change their eating habits and exercise more here are some great healthy gift ideas.
Bring them to the gym. At Northwest Women's Fitness we are offering our Special 10 for 10! For $10 your friend or family member, hair stylist or dentist can come enjoy the club 10 times! That's $150 dollar value! What a unique and special way treat someone. They'll be able to enjoy all the great group classes, top-notch cardio and strength training equipment plus the aromatherapy room and sauna! Check it out.
What about a subscription to a healthy cooking magazine or health-related magazine like Prevention, Shape, Women's or Men's Health or Cooking Light. Many magazine subscriptions are on sale this time of year and can be purchased for between $10-$25
There are lots of great new cookbooks filled with nutritious, healthy, and easy recipes. I just picked up Easy Healthy Cooking with 4 Ingredients. (I wrapped it up and stuck it under the tree so expect some new recipe posts in January!)
Music lovers? Make them a great super rockin playlist! My best friend Emily is always asking me what new songs I run to so I'm making her a cd of all my favorite tracks! You can find lots of ready-make mixes on itunes that are great to get you pumped up and moving fast.
Let's all work together to make our world healthier and happier this year. Support and encourage your friends and family to join you on your journey for health and fitness!
Go Santa!
