Tag: fit and healthy

WHAT DOES 200 CALORIES LOOK LIKE?

WHAT DOES 200 CALORIES LOOK LIKE?

High calorie foods and low calorie foods: but what does the difference actually look like? Each of the photographs below represents 200 calories of the particular type of food. When you consider that two cups of grapes contain the same number of calories as a spoonful of peanut butter, you might think twice the next time you decide what to eat. This can be helpful when assessing how you like to eat, and how foods containing different amount of calories will fit with your eating style.

For example, I like to eat volume. I feel way more satisfied when I can eat a large plate of food as opposed to a few bites of food. I will choose a plate of sliced apples over 2 slices of cheese. I may enjoy the cheese more, but it will take me awhile to eat the apples which really gives me a sense of being full. I would scarf down the cheese in a matter of minutes and within 30 minutes, I will be hungry again… and that is no fun. Quantity is more important to me, and since I can’t eat a plate of blueberry muffins and stay within my calorie intake limits, I like to choose the foods that are lowest in (per gram) calories.

Some people would much rather have quality over quantity. What I mean by quality… is deliciousness. Even though eight Hershey Kisses might leave them feeling hungry sooner, it is worth it because they enjoy the taste of the kisses, and that is more important.

So weather your style is to eat quality or quantity, just make sure that you stay within your calorie intake limits.


Apples
385 grams = 200 calories
(2 large apples)

Blueberry Muffin
72 grams = 200 calories
Peanut Butter
34 grams = 200
calories
(2 TBSP)
Grapes
290 grams = 200 calories
(about 2 cups)

Broccoli
558 grams = 200 calories
(1 whole -over 1pound)

Cheddar Cheese
51 grams = 200 calories
(2 slices 1 ounce each)

Avocado
125 grams = 200 calories

 

Sesame Seed Bagel
70 grams = 200 calories

Fried Bacon
34 grams = 200 calories
(about 4 pieces)
Hershey’s Kisses
36 grams = 200 calories
(8 kisses)
Big Props for the Park -6 Exercises Using a Park Bench

Big Props for the Park -6 Exercises Using a Park Bench

In honor of the start of fall, I want to give props to the park bench.
Here are a few ideas to get a great workout without having to go any farther than your neighborhood park:
1. Bench jumps
  • Start by squaring up your shoulders to the bench and slightly bending your knees.
  • With both legs, jump up onto the bench and try to land in the same position from which you started.
  • Jump back down to the starting position. That’s one rep.
  • Try to do three sets of 10 jumps to get started.

imagesEZS80NW2

 

 

 

 

 

2. Incline push-ups

  • Place your hands shoulder-width apart on the edge of the bench, and put your feet back into a plank position.
  • As you do a push-up, make sure to keep your back and neck in line with each other to prevent any strain on your neck.
  • Reverse your position for a more challenging option.

 

images[3]

 

 

 

images[8]

 

 

 

 

 

 

3. Bulgarian split squats

  • Start by facing away from the bench.
  • Move your left foot back and lift it up onto the bench with your right foot still underneath you.
  • Slowly bend your right leg into a 90-degree angle. “Avoid bringing your knee over your toe and turning your hips,” said Kensie Noble, senior in kinesiology and president of Alliance for Health and Fitness Professionals Club.
  • Come back up to your starting position. That’s one rep. Try to finish two sets of 10 on each leg.

images[5]

 

 

 

 

 

 

4. Step-ups

  • Face the bench with your feet shoulder-width apart.
  • Put your right foot onto the bench.
  • As you come to the top, drive your left knee into your chest before stepping back down.
  • Do 10 reps on each leg for three rounds.

 

images6BFZO6MJ

 

 

 

 

 

5. Side Step-ups

  • Stand parallel to the bench
  • Using your inside leg, step up onto the bench and drive the opposite knee upward.
  • Do 10 step-ups on each leg for three rounds.

6. Tricep Dips

  • Sit on the bench and position your hands shoulder-width apart on the edge of the seat.
  • With your legs extended out in front of you, scoot your butt off the seat so that your hands are the only thing touching the bench.
  • While keeping your back straight and close to the bench, use your arms to slowly lower yourself until your elbows are around a 90-degree angle.
  • Press down into the bench to raise yourself back to the starting position.
  • That’s one rep. Try to complete two sets of 15.

imagesHX05T1PA

 

 

 

 

 

With all of these exercises, make sure that you are using good form to prevent injuries. Put some headphones in or grab a friend, and go enjoy the great outdoors.

The Do and Don’ts for Avoiding Exercise Burnout

The Do and Don’ts for Avoiding Exercise Burnout

images[1]Burnout is a psychological term that refers to long-term exhaustion and diminished interest in work. Thanks Wikipedia!

We all experience burnout whether it’s at work, home, with family, friends, diet, and even exercise, maybe especially exercise.

Consider how many gym memberships purchased in January go unused in July, or how all you can think about is a cheeseburger two weeks into a new diet plan. Burnout can happen over years or in a matter of days.

Certain habits or lack of certain habits will accelerate the burnout process.

 

So if you don’t want to suffer from exercise burnout….

DO NOT Wing It

Failing to plan is planning to fail, as the saying goes, and creating lofty, long-term goals without establishing checkpoints along the way is failing to plan. Shoot for the moon, but include intermediate and short-term goals to assure that you remain on track to achieve your long-term goals.

Example:

Long-term goal: I will finish a marathon this year.

Intermediate goal: I will finish a half marathon within the next six months.

Short-term goal: Within the next week, I will jog three times for a minimum of 10 minutes each run.

Writing goals down (on paper, using a smart phone app or online software program) is an absolute must.

DO NOT Forget to Self-Assess

Your goal-setting process should include assessing weak links in the chain and how to address them. Using the example above of planning to finish a marathon, short-term goals could include completing some form of a fitness test, such as a one-mile run for time, gait analysis, nutrition consultation, body composition analysis, etc.

Example:

Short-term Goal No. 2: Within the next two weeks, I will complete a one-mile run for time to assess my current fitness status.

Intermediate goals should re-evaluate these tests every few weeks to validate your exercise regimen and determine what tweaks you may need to make. Modifying goals along the way (to account for “life”) is a  key to achievement and  sustained motivation. Altering your long-term goals can also be critical; for example, switching from the full marathon to the half marathon two weeks before a race is better than not showing up at all.

DO NOT Skimp on Sleep

Research suggests those who sleep less than six hours per night are at greater risk for burnout. Too little sleep can cause fatigue, impaired mental function and increased sensitivity to stress, as well as decreased motivation and physical performance. In a busy world, we seem to prioritize so much at the expense of ZZZs. There are usually enough excused to go around for not exercising, don’t add “too tired” to the list.

DO Take Time to Truly Relax

Multiple experts agree that a key to avoiding burnout from your job is being able to turn off work when you get home. Likewise, tuning out from exercise from time to time is essential to maintaining a long-term fitness program. Expert coaches suggest taking at least one day per week completely off from structured exercise and including another day or two of restorative activities (yoga, hikes, naps and Sunday football couch potato-ing all count as restoration). Every few months, take an entire week off, and just relax.

DO Find a Sport You Enjoy

Some people hate running – I would not suggest a marathon training program for those individuals. The key to longevity of an activity or fitness program is enjoyment; sometimes you must ignore what your friends are doing or the most popular class at your gym, and simply do what makes you happy. If it makes you sweat and also makes you smile, it’s the right activity for you. I still have a Groupon for 4 Pilate’s classes hanging over my head, because my friends think Pilate’s is great…. I am a gym rat and always will be.

DO NOT Overdo It

A fine line exists between what fitness experts call over-reaching and over-training. Over-reaching involves applying the overload principle to exercise, i.e. increasing the intensity, duration and/or frequency of exercise to create positive stress on your body that will gradually result in fitness gains. When over-reaching, you should feel tired and sore, but two to three days of adequate recovery should cure that.

Over-training occurs when the increase in physical activity is too much and recovery is insufficient. It can involve loss of sleep, lethargy, injury and a lack of fitness gains despite an increased workload. When in doubt, listen to your body – go hard when you feel good, and rest up when you feel overworked.

DO NOT Live for Repetition

Imposing the exact same stress demand on our bodies habitually does not result in positive gains. Doing the same activities each day or the same exercise routine will lead to a physical plateau and eventual mental burnout. Not to mention it gets really boring! Even if you’re a creature of habit, add variety to your favorite activity… it may be a change of scenery, faster or slower run times, switching up the free weights for machines, taking a Zumba class instead of Yoga, or whatever.. A change of pace and scenery may keep your muscles honest and your mind fresh.

The path toward burnout is can be averted. Self-assessment, goal planning, adequate sleep and recovery, variety and, most importantly, enjoyment can keep you pointed in the direction of lifelong fitness and goal accomplishment.

Healthy Foods for Unhealthy Cravings

Healthy Foods for Unhealthy Cravings

0910-chocolate-potato-chip[1]I have always heard that a food craving is your body telling you that it’s lacking a certain nutrient. I came across an article in Medical Daily that not only explains what cravings mean, but also offers healthy alternatives.

Food cravings can seem strong enough to pick us up and send us straight to the refrigerator, drive through, or local grocery, going against our better judgment. Our hunger pangs can often lead us astray, forcing us to make unhealthy choices when it comes to satisfying our food cravings. While we may blame our sweet tooth or stress for these compulsive cravings like chocolate, or a bag of chips, our body may be longing for something we cannot buy at the grocery store. These intense cravings may be a signal that something is amiss in our bodies such as vitamins, minerals, and other nutrients we lack.

Since most of us in eat a fair amount of processed foods, and not enough whole, nutrient-rich foods, we actually can suffer from very mild malnutrition. This explains why we end up craving what our body is currently lacking.

For healthier food choices, it’s important to recognize what types of key nutrients we’re missing, and how to put ourselves back on a healthier path where we remain just as satisfied.

1. Swap Chocolate With Raw Nuts

Craving chocolate can mean our body is in need of magnesium. Chocolate provides up to 10 percent daily value of magnesium for 2 ounces (and a whopping 290 calories), actually making it a pretty good source of magnesium.  But our craving for chocolate may be a learned response instead of the body actually thinking it’s getting the best source of magnesium. Dieticians recommend eating raw nuts, as a better source, on a regular basis to make the craving go away.

2. Swap Coffee Or Tea With Hydrating Juice

The desire for coffee or tea is quite common, especially during the early hours of the morning. In the AM, after the body has been on an eight-hour fast of anything liquid or solid, we tend to be more dehydrated. This is due to our metabolic processes still running, and water being lost in the processes.

Starting the day with a hydrating juice such as watermelon juice, or diluted orange juice (half water and half OJ) can be a healthier alternative. Once you hydrate your cells you may find you don’t need a caffeine boost which can actually cause dehydration. A sliced orange or sliced grapefruit in the morning is also great for hydration, vitamin C, and fiber.

3. Premenstrual Cravings

A week before a woman’s menstrual cycle, she tends to crave random foods like chocolate, and those laden with saturated fats. These cravings hint that the body needs more zinc. The level of zinc in your system fluctuates depending on your estrogen levels. Therefore, zinc increases as estrogen rises, leading up to ovulation, and then drops right before ovulation and stays lower until the beginning of your next cycle.

Zinc deficiency has been linked to lower levels of the hormone leptin, which is responsible for regulating the body’s energy expenditure, fat storage, and appetite. Leptin communicates to the brain when it should feel full and stop eating. Insufficient leptin levels are believed to be the primary cause of food cravings and overeating. Good sources of zinc include red meats, seafood, leafy vegetables, and root vegetables.

Rather than cave to your food cravings, understand what your body really needs, and replace the junk with healthy substitutes! Now you know.

Eat This, Not That: 5 Healthier Substitutes For Unhealthy Food Cravings

All You Need Is The Right Tool – 9 Best Kitchen Tools for Healthy Food Prep

All You Need Is The Right Tool – 9 Best Kitchen Tools for Healthy Food Prep

imagesCAI5SIDKOne of the most effective ways to stay on track with a diet is to COOK AT HOME. But there’s more to a healthy kitchen than a well-stocked fridge and a pantry full of pre-portioned snacks.

My husband can fix almost anything. His favorite saying is “all you need is the right tool”. This is true when it comes to cooking healthy too. How you prepare and enjoy your meals matters almost as much as what you’re eating. The following are must-have items that will help turn your kitchen into a weight loss machine:

 

1. Food processor

You can purchase a mini or full-size processor for chopping or shredding vegetables, fresh herbs, and nuts with ease. It will also puree and let you sneak vitamin-rich cauliflower, broccoli, squash, and sweet potatoes into sauces and spreads or even soups. Whip up healthy hummus, pesto, and marinades, too. You can also try a handheld blender; they work well for smoothies.

 

2. Knives

Any smart weight loss program will call for plenty of vegetables, and a sharp knife will make all that cutting, chopping, and slicing much easier. Make sure you have a chef’s knife, a slicer, and a paring/utility knife, plus a sharpener (dull knives make prep work far less enjoyable). Armed with these, you can start your week off with containers full of red pepper strips, celery stalks, carrot sticks, and insert your favorite veggies here ____ for easy snacking. Embrace your inner Top Chef!

 

3. Downsize plates and glasses

Average plate sizes seem to be getting bigger and bigger. The bigger your plate, the more likely you are to load it up with food. Replace your 12-inch dinner plates with 9-inch salad plates, and then fill them up with high-fiber, low-calorie greens and beans plus smaller portions of healthy carbs and meat.

When it comes to glasses, Cornell University’s Food and Brand Lab researchers found that individuals pour more of a beverage into short wide glasses versus tall narrow ones http://foodpsychology.cornell.edu/.  I always tell people not to drink their calories, but if you want to have a morning OJ or a Friday night cocktail, choose a taller, narrower glass (think Tom Collins instead of rocks). But for water, choose the biggest goblet you can find: Many people mistake thirst for hunger, so staying hydrated can help you avoid needless snacking.

 

4. Salad spinner

This kitschy tool lets you simultaneously wash and dry your greens. Spinach and lettuce will last longer if stored dry.

 

5. Mini zip-close bags or small tupperware type containers

Use them to hold individual servings of nuts, dried fruit, granola, cheese, and other easy-to-gobble items. There is nothing worse than mindlessly eating handful after handful right out of the bag, and before you know it consuming 100’s of calories in an otherwise healthy snack.

 

6. Oil mister

These gadgets allow you to add just a spritz of heart-healthy oil without overdosing on fat. Think avocado oil, grapeseed oil, olive oil. Mist veggies prior to roasting them, or add some flavor to salads. You should also keep your pantry stocked with nonstick cooking spray, which allows you to whip up everything from scrambled eggs to chicken breasts without butter or oil.

 

7. Micro plane grater/zester

Use this tool to grate small amounts of flavorful cheese into soups, salads, and more. It will also zest oranges, lemons, and limes which can pack in a lot of flavor without adding any calories.

 

8. Slow cooker

If you don’t like cooking but love coming home to a house that smells delicious, this is the tool for you. I am not a great cook… ask any of my friends, but I can rock a slow cooker. It’s hard to screw up any meal when a crockpot is your tool of choice.  Slow cookers can turn basic ingredients such as chopped vegetables, chicken, broth, and spices into low-fat, down-home comfort food. And if you have a hot, delicious meal waiting for you, you’ll be less likely to open the fridge and mindlessly snack while you wonder, “What should I make for dinner?”

 

9. Spices

A fully stocked spice cabinet lets you add flavorful, calorie-free punches to food. You’ll save on fat and sodium, too. Staples include:

Basil for pasta and veggies

Bay leaves for flavoring stocks, sauces, and stews

Cayenne pepper (red pepper) for a spicy kick

Cinnamon for hot cereals such as oatmeal or in baking

Crushed red pepper flakes to add heat to spaghetti, soups, sauces, marinades, and meats

Cumin for chili or Asian, Latin American, and Middle Eastern foods

Dill for fish or potatoes; mix with low-fat yogurt or sour cream for a vegetable dip

Garlic powder for any recipe that calls for garlic flavor

Oregano for tomato-based sauces as well as stews and vegetables

Rosemary for lamb, chicken, potatoes, stews, sauces, vegetables, and fresh breads

Rubbed Sage for chicken, turkey, stuffing, and pork chops

Thyme for hearty roasted or baked dishes as well as vegetables

The Tricks – Tried and True

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.

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