The Tricks – Tried and True

imagesCANWR0EASo I don’t call my web site Fit Chick Tricks for nothing. Here is a list of my favorite tricks that I use almost every single day.

 ** Fit girls don’t drink their calories. If you want a sweet beverage, don’t go for a soda, juice, or sports drink. They are loaded with calories, usually 100-200 calories per serving. Water should be your number one choice. If you need something sweet, try a flavored sparkling water, iced tea/green tea with lemon or as a last result even a diet soda if you must.

** Fit girls don’t eat chips with their salsa. Carrots are a great alternative to the tortilla chip. Carrots add the crunch without the calories and fat, and you still get the great taste of the salsa.

**

(a) When you know you will be going to a specific restaurant on a specific day, plan ahead. After you have had a meal, and you are feeling full, go online and look up the restaurant’s website and menu. In the privacy of your own home, on your own time, you can really read the food options and decide on the best choices. You can take all the time you need, and since you have a full stomach, you won’t be influenced by hunger. Make your choice for the next time you are dining out… and stick with it. Don’t even open the menu when you are at the restaurant.

(b)If the restaurant doesn’t have a website, or you don’t have time to look it up, when you do have to open the menu, look to see if they have heart healthy options. Most places have a little symbol that they place next to the healthy choices. Only look at those options. Don’t read through all the yummy appetizer descriptions; don’t read through all the yummy pasta dishes, etc. Choose only from the heart healthy menu items.

** Fit girls don’t eat in their car. Stop eating major meals in your car like it’s a restaurant on wheels. Skinny girls will eat things like a health bar or some fruit, but no eating burritos, sandwiches, and pizza. How much can you really enjoy your food and pay attention to your portions if you are driving around and paying attention to 10 other things. Also, because skinny girls don’t eat meals in the car, there is no need to go through any kind of drive through which typically belongs to fast food joints.

** Fit girls stop eating before they are full. This is a big one. By taking a few minutes before you feel full, you can cut serious calories from your diet without feeling deprived. You must really pay attention to how your stomach is feeling, and stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. (I started doing this, and it has worked every time. I am always amazed that even though I don’t feel full, if I stop eating, within a few minutes I feel full and sometimes stuffed. ) Eating just enough to satisfy your hunger will help you to feel your best, rather than stuffing yourself into a “food coma”!

** Fit girls eat a meal or snack before going to the grocery store. Grocery shopping can sabotage any healthy diet, as there are yummy temptations at every turn. If you go to the grocery while hungry, it can lead to crazy, unhealthy purchases, and in some cases, binge eating when you get home.

** Fit girls don’t eat salads at fast food restaurants. We all think of salads as being healthy, but his can be very misleading, especially at fast food joints. Most Wendy’s salads have over 600 calories each. A grilled chicken breast sandwich open face (remove one of the buns) or a bowl of chili is a much better option at less than 500 calories each. Salads can be a great choice because they are filled with veggies and fiber, but once you add the restaurant dressing (even the fat free option) it can put your calories way over the top. Don’t mistakenly make salad your “healthy” default menu option, because most times there are healthier, lower calorie, higher protein options. My favorite is a broiled chicken breast sandwich. I take off the side of the bun that has the mayo, and eat it as an open faced sandwich with a knife and fork.  Trust me, as a mom with kids who love fast food, I can tell you that almost every single fast food place has a broiled chicken breast in some form or another.

** Fit girls avoid food products that make healthy claims. Generally speaking, a health claim on a food product is a strong indication that it is not really a food but a food-like substance that has been scientifically engineered. You can find any type of junk food that will have a healthy claim tied to it, but just because a bag of potato chips has “no trans fats” doesn’t mean that it is healthy or low in calories.

The Right Way to Eat Wrong During SuperBowl

155 Billion Calories. That is himages[2]ow many calories will be consumed on Super Bowl Sunday.

A few items on our must have list for food include Chex mix, Girl Scout ice cream (Thin Mint and Samoas). Have you seen this ice cream? It looks fantastic! …. Limited time only, though. I better stock up. Okay, back to the list. Pringles, pizza, wings, cookies, and more. I am definitely doing some extra cardio over the next few days.
So, whether you are going to a party or staying home, here are a few some Super Bowl eating tips.

 

1. You know one of my favorite sayings is to make your calories count. On Super Bowl Sunday this is key. If you are staying home, you are in complete control of what treats you have. Get only the things you really love. If you are going to a party or bar, when you arrive, take a quick inventory of what food is available. Choose only your absolute favorites, and INDULGE! (I will not be eating Pringles, but may eat my weight in pizza, or Girl Scout ice cream if it is as yummy as it sounds!)

 

2. Use a small plate for your food. So many studies are out now that say if your eye perceives a small amount of food, your brain will tell your stomach that you are not satisfied. A reasonable portion on a regular size plate may not look like a satisfying amount, but a reasonable portion on a small plate can trick the eye and brain so that the signal to the stomach is that you are getting enough food to satisfy your hunger.

 

3. Before you go, eat a small healthy snack at home. Sometimes we think that we should “save” our calories until the party, so we don’t eat anything all day. When we show up, we are starving and go crazy on the food. If you have a healthy snack before you go, you won’t pig out right when you arrive. If you are staying home, don’t start eating your Super Bowl cupcakes for breakfast. Decide on a time frame that you will have your treats out.

 

4. Indulge in your favorite treats within the first 20 minutes of the “party”. Be mindful and recognize when you are full. For the next four hours or so, everyone will be sitting around the television munching. Mindless munching. You will already have eaten your favorites, and you are probably full, but you may want to munch. Most parties are going to have a fruit plate or a veggie tray (or you bring one, so you know there is a healthy option). Make veggies your mindless munching choice. Guacamole and salsa with carrots would be a good plan B.

 

5. Seat strategy: choose your seat so that it is across the room from the coffee table loaded with treats. You may not want to walk across the room in front of everyone .

 

Go Team! Yea Food!

October – Think Popping Popcorn!

Yep, October is also popping popcorn month. Did you know popcorn counts as a whole grain? One serving of whole grains equals three cups of popcorn.

Popcorn is the only type of corn that pops. Each kernel of popcorn contains a small drop of water stored inside a circle of soft starch. When harvested, popcorn is dried so that it contains between 13.5-14% moisture, the amount it needs to pop. The soft starch is surrounded by the kernel’s hard outer surface, the hull, which has just the right thickness to allow it to burst open when enough pressure builds inside.

As the kernel heats up, the water expands, creates steam, and cooks the starch inside, turning it into a liquid mass. Pressure builds inside and finally it reaches a point that breaks the hull open. The contents inflate and spill out, cooling immediately and forming the shape we know and love.

Here is a super cool web site all about popcorn: http://www.popcorn.org/. You can watch popcorn popping in super slow motion at the Popcorn Board’s Web site And check out more fun facts, trivia and recipes while you’re there!

Eating Right-5 Foods For A Better Workout

Eat Right For A Better Workout

Exercise and nutrition go hand in hand to create a fit and healthy life, but sometimes there is so much information, it can be confusing.  We take the time to eat right and exercise, so it is always nice to know when we are doing it right.

Being strategic with nutrition is a must for maximum results, and what you eat before working out can either make or break your workout.  Everyone has a different schedule and different workout times, so what you eat depends on when you workout.

It takes time for food to digest, and the last thing you want is a stomach full of food gurgling around while you try to focus on your exercise.

The kind of exercise you are doing is also important in determining the best pre-workout meal. It makes sense for a marathon runner to carb load the night before a race, but an apple might be better suited if you are going for a lunchtime date with the treadmill.

The article from I Village, “5 Foods To Fuel Your Workout,”  doesn’t just provide a few ideas for pre-workout menu items, but it offers a how to guide for timing meals depending on what time of day you work out, what kind of exercise you are doing, as well as using catchy titles to help remember these tips. Names like the Double A and Berry Cheesy may become an important part of your food lingo.

Leave the guesswork behind when deciding what to eat before your workout. This article will help you to keep your nutrition requirements in check, along with some yummy pre-workout ideas. Here is an excerpt from the article which highlights the five foods to fuel up.

“With a smear

This is one of my favorite snacks, period. I take some hearts of celery and fill in the groove with some organic almond butter or peanut butter. This snack really travels well in Tupperware and makes a terrific pre-workout snack. Why? The celery has fiber and nutrients (including calcium and vitamin A) and a ridiculously low 6 calories per medium stalk. The nut butter has protein and fat. The overall calories are low, and this really fills you up without slowing you down, providing great “slow-release” energy for a terrific workout

The double A

Simply put, an apple with almonds. The apple is the perfect food for a pre-exercise snack. The sugar load is moderate, it contains valuable pectin fiber which slows the entrance of that sugar into the bloodstream, and it’s a nutritional powerhouse containing vitamins, minerals and antioxidants. Combine it with about a dozen almonds, which add some fat and protein. They’ll further slow the entrance of the sugar into the bloodstream for sustained energy and keep hunger away.

Whey to go

Whey protein is my favorite kind of protein powder. Not only is it extremely high-quality, bioavailable protein; it supports the immune system by providing the building blocks for glutathione, arguably the body’s most important antioxidant. And studies indicate that whey protein may boost weight loss efforts. According to one French study, eating whey before exercise supports fat burning and may help with gaining or maintaining lean body mass. I suggest a whey protein shake made with either water alone or with frozen berries. The berries add fiber, nutrients and some extra carbohydrates, and make for a more delicious drink.

Berry cheesy

Here’s a tidbit of info that you might enjoy: In my book The 150 Healthiest Foods on the Planet, I asked 16 nutrition experts to contribute lists of their 10 favorite healthy foods. Berries, especially blueberries, made the list of more experts than any other food. Berries are loaded with phytonutrients, antioxidants and fiber, and are low in sugar. Mix a bowl of berries with a piece of string cheese for the perfect pre-workout snack. The string cheese has 8 grams of protein, some fat to keep hunger at bay and only about 80 calories. And it’s an excellent source of calcium.

TG: too good

The initials of this snack stand for turkey and grapes. It’s a perfect match of protein, carbs and low calories to take the edge off your hunger and prime your exercise pump. Four small slices of deli-packaged turkey contain only 87 calories but give you more than 14 grams of protein, plus some of the cancer-fighting mineral selenium to boot. A cup of grapes adds some carbs to the mix together with phytochemicals. Go for fresh turkey whenever possible as the packaged kind is high in sodium, and choose red or purple grapes because they have more antioxidants.

Remember: What you eat after the workout is even more important than what you eat before it. That’s when your muscles are hungry and your depleted glycogen (muscle sugar) stores need replacing. The “golden hour” after the workout is the time when those muscles soak up nutrients most effectively. Choose what you eat after the workout with just as much care as you choose that pre-workout snack.”

Read all of the article here: http://www.ivillage.com/5-foods-fuel-your-workout/4-a-142430

The Fastest Way To Health and Fitness

Why should your lifetime of health and fitness start now? Well, first, it is going to be easier now than in a year, or five years, or ten years.  Second, have you ever seen a really overweight 80 year-old?  Probably not, as unfit, overweight people usually don’t make it to 80 due to disease and serious health conditions caused by excess weight.

The fastest path to get to a place of health and fitness is to start. Choose now as the perfect time. Don’t wait to get sick but make healthy living and fitness as the obvious choice. Of course there will be times of falling off the wagon. I am just getting back on the wagon after a three week slump, but it is always okay to start again.

If the word “fitness” makes you shiver because you have no idea how you will ever find the extra time, or you think you need fancy shoes, clothing, and a gym membership—it’s time for a new way of thinking.

It is time to see a lifetime of health and fitness with fresh eyes. As you age, do you want firm skin? Do you want less wrinkles? Do you want an easier time with every day activities? Do you want to feel and look great? Remember, there is nothing that tastes as good as healthy and fit feels.

A two pronged approach can ignite you into fitness or at least provide a slow flame of excitement. And remember, the race is only against you. Set your own speed to get it going.  The first two things to do are:

Get rid of the junk food

Most people are not aware of how damaging junk food is to their overall health and well-being. The fact is that junk food is packed so full of sodium, calories, fat, and preservatives that there is almost no possible way that it can be something positive for your life. If you can’t pronounce more than half of the ingredients, you can live without it. Scrap junk food and replace it.  Of course I want to tell you to replace junk food with fruits and veggies, but the reality is that most people won’t do it. So, you need to find a balance that you can live with. And that doesn’t mean replacing regular potato chips with baked Lays. It may mean ditching chips all together, and choosing something like low cal popcorn plus the fruits/veggies. Ditch the ice cream for a low sugar popsicle… and some fruit of course.  Choosing  healthier options time after time will change the way you think about food, and it will alter the way food tastes. Healthier food begins to taste better, and junk food begins to lose its appeal. Really.

Get moving

When you move your body you will feel better, and not just physically. The benefits of exercise can be more important to emotional and mental health. And who doesn’t want to be in a better mood? How can you not be exercising? Lack of exercise is the cause of too many ailments to list, and quite honestly, I think most people think it’s not going to happen to them. So I will raise the question again—how many obese 80 year olds do you see walking around? 30 minutes a day is a good goal. Don’t have 30 minute a day? Shoot for 15. Don’t think you have 15 extra minutes? Start with 10. By this stage in your life, I am going to assume that you know what activity looks like.  Hint: it isn’t sitting on the couch watching he latest episode of Real Housewives. Walk, run, squat, hula hoop, just do something.

Rss Feed Tweeter button Facebook button Technorati button Reddit button Myspace button Linkedin button Webonews button Delicious button Digg button Flickr button Stumbleupon button Newsvine button Youtube button