Rachel's Fit Health

I’ve seen many fitness celebrities tweeting about the New Year. “Write down goals! What do you want out of life? How are you going to make 2012 a year of YOU?”

Here are my own tips for starting a new healthy lifestyle:

1. Don’t binge the week/days before you start your new program.

Don’t tell yourself you’ll never eat it again (and therefore, give yourself permission to indulge now). I can still eat chocolate, occasional desserts, sometimes I go out to eat,  so why would I eat a lot before a new plan? You will see these foods again (and with time you will happily choose not to eat them!).

2. Keep a workout notebook

This is so important. Write down your workouts! I love flipping back to august and seeing how much (or more accurately, how little) weight I lifted. Keep track of timed planks, cardio sessions etc.

3. Progress Pics

I went through P90x a few years ago, and I wish I had taken pictures. I hardly remember what I looked like in the beginning, and all throughout the program I felt like it wasn’t changing my body that much. I stopped at day 75(out of 90) because I was annoyed! Take progress pictures. You will notice visible changes in body composition.

Take pictures from the front, side, back, and even sitting on your bed (take it from the side of your stomach here. If you change your diet, this angle is GREAT for noticing loss of fat over your abs.

4. Measurements

Here are sites to measure on your body

http://www.dummies.com/how-to/content/how-to-get-your-body-measurements.html

Buy a measuring tape like this one:

http://www.amazon.com/Body-Measuring-Tape-Healthy-Measure/dp/B003KOP5LM/ref=sr_1_3?ie=UTF8&qid=1325091498&sr=8-3

Keep track of these numbers! Measure yourself every 3-4 weeks.

5. See ya, Scale

If you’ve read my blog, you know the scale is guilty of the sin of omission (Keeps you in the dark about fat loss and muscle gain!). Try not to step on the scale each week. I probably weigh myself every 3 or 4 weeks. Place more value on your measurements and pictures.

6. Find a friend

Don’t try to do it alone. Get a friend to workout with, or make a private facebook group to talk about your health and fitness plans!

7. Stop the negative self-talk

This won’t get you anywhere. You aren’t a “bad” person because you have cellulite, are a size 12, or have a 42 inch waist. You simply have more adipose(fat) tissue on your body. When I’m in a dressing room and the lighting is harsh, it is so easy to think, “Yuck, I can’t believe I look like that.” I follow it up with , “So what, its just fat tissue, and if I keep doing what I’m doing, I will lose it.” You know the work that it takes to get rid of it, so do it!

8. Be realistic

How long did it take for you to gain the weight you’re trying to lose? Don’t expect it to be gone in 2 weeks or even 1 month. Gradually weight loss is lasting weight loss!

9. Weight loss is the hardest part, maintenance is easier!

A calorie deficit is never a fun thing! Once you reach your weight loss goal, you do not need to eat in a deficit anymore. Stick with your healthy food options and exercise- the hardest part is over!

10. Get ready for a new You

I spent years of my life thinking other girls were better than me because of my weight. Don’t let your weight hold you back from living a happy life! That being said, fat loss itself will not make you happy- you decide to be happy with your body, and I’m happy to say it gets easier to have self-acceptance the further away you get from the teenage and college years. Stop caring what other people think.

ENJOY your life. Do it for YOU and your health!

I thought the treadmill was broken yesterday when I was running intervals. 6mph at 10% grade. If you’ve never adjusted the grade on a treadmill, put it at 10% and just try to walk briskly for 20 minutes (without holding on of course!).

A few days ago, I was at a friend’s house when the stairmaster machine was brought up in conversation. I had told my friend to give it a try, and she agreed with me- it’s very challenging! I remember the first time I tried it- 5 minutes and I couldn’t catch my breath! I’m up to 40 minutes of intervals @ 16 now. As I said this to my friends, I realized what an accomplishment that is! Up until that point, I hadn’t thought twice about it- I had just been increasing the time and intensity as my body adapted to it.

Why hadn’t I noticed it before? Because I was so focused on what my body looked like and how it’s changing that I never stopped to appreciate my accomplishments in the gym. When you start a new exercise or weight loss program, it is so easy to get caught up in numbers- the scale, measurements, and your pant size. Take a step back and look at your workouts. Are you improving? Are you stronger now than you were last year? Can you run faster and longer?

I know many of you are looking to start a new lifestyle change in the new year. Keep track of your workouts. Write down what you did, how long you did it for, and how you felt afterward. Sometimes, I will go back and star a page if the workout from that day made me very sore- I know it was a great workout and I will definitely incorporate those exercises into my routine again!

It’s exciting to see the numbers decrease as you lose weight. Just don’t forget to look at the increasing numbers at the gym and be just as proud of them!

You’ve probably all seen or heard of Olivio spreadable butter. The product comes with claims of being healthier because it contains olive oil. Check out the ingredients:

sweet cream, canola oil, light olive oil, salt, flaxseed oil, natural flavoring.

There is more CANOLA oil than olive oil!

Make your own olive oil butter. Melt/softened 1 stick of butter in the microwave, and put it into a small tupperware with 1 cup of olive oil. Put in the refrigerator and use that as your butter spread (will not completely mix together, but you can stir the butter before use). The taste of the olive oil is prominent. I love the taste, and with time I guarantee you will too!

If you do not want to use butter, you can simply put olive oil into a container in the refrigerator and spread it sparingly on toast/vegetables.

 Olive oil is known for its health benefits, so why not put it on toast? I use a spritzer filled with olive oil like this one below(if I don’t have it in a container in the fridge). You can also spray your salads with the Misto, rather than drizzling EVOO on top (or worse, store bought salad dressings!).

Here is a link to one on Amazon:

http://www.amazon.com/dp/B002V91TY4/ref=asc_df_B002V91TY41837559?smid=ATVPDKIKX0DER&tag=hyprod-20&linkCode=asn&creative=395093&creativeASIN=B002V91TY4

Great kitchen item to have!

What is the best way to make sure you are maintaining your weight/do not gain weight over Christmas?

1. Eat regular meals, and snacks- In the past, I would try to eat the least amount of food possible after a big day like Christmas. I have realized I do best when I eat as a normally would, not trying to deprive myself of food.

2. Exercise- This will help reduce the total amount of calories your body is able to use today (don’t worry, it can pull from the xmas storage!). Make it a point to exercise today and the next few days. HIIT is great for burning a large amount of calories in a short amount of time, but if you’re not short on time, allow yourself to spend a longer time on the cardio machines.

3. Leave the emotions out of it!- Depriving yourself of food the next day makes you feel as though you did something “bad” the previous day. This makes you more likely to eat poorly again. Don’t punish yourself- let it go! You enjoyed yourself, and you should be ready to start fresh again.

4. Limit sweets- If you are tempted by sweets, remind yourself- pass on it now, and eat it in a few days. I know I probably will not eat it in a few days, but by telling myself I have the option to eat it later makes it less forbidden, and less desirable.

Hope this helps anyone who feels guilty about last night and the past few days!  

I saw this recipe while I was doing cardio last week (needless to say I had to change the channel!)

I melted 3 (3.5oz) dark chocolate bars and 2 (3.5oz) milk chocolate bars from Trader Joe’s over a double boiler.

Spread out on parchment paper in a 9x10inch rectangle.

Sprinkle whatever you like over the chocolate! I chose pistachios(3/4 cup salted), hazelnuts(1/4 cup raw), cranberries(1 cup), cherries(1/2 cup), and coconut.

Let set for 2 hrs, cut and serve at room temperature.

This was very easy and great to bring to a party.

Definitely a healthier alternative to desserts made with heavy cream, butter, or oil.

Here is the original recipe:

http://www.foodnetwork.com/recipes/ina-garten/french-chocolate-bark-recipe/index.html

Thanks Ina!

This will be short, but I wanted to post because this can be a very challenging time for people who are trying to stay healthy over the holidays.

I want to say this (because I need to hear it too!)-

Don’t let what you are eating set your mood for the entire day. Many of us are with family members we haven’t seen for a long time, and this day should be about celebrating that (as well as the religious aspect of the day), and not about our obsession that we ate a few chocolate pieces, eggnog, and cake.

Even though I enjoy living a healthy lifestyle, sometimes I am beyond envious of people who can eat without a care in the world. It’s relatively easy to eat healthy on your own when you’ve been doing it for years. But when you’re surrounded by sweets, it is extra challenging for us because sweets are never around for the other 364 days of the year.

If you are a healthy eater- Don’t beat yourself up about what you eat today, and what you’ve eaten the past few days. These are not the days for a calorie deficit (although maintenance would be great!). Do not obsess- if you know you really will beat yourself up if you eat dessert, then don’t eat it. You don’t need to eat sweets or desserts to celebrate a holiday, but honestly- this is the only time of year where you should allow yourself to celebrate with some sweets. Teaching your brain that desserts are meant for very special occasions is a good thing, in my opinion, as long as you do not eat sweets all throughout the year when you are feeling down to go back to that happy holiday feeling.

If you are not a healthy eater- Please, be respectful of family members who are trying to watch what they eat. Healthy eaters do not think they are better than you! For many healthy eaters, they pass on desserts because they have struggled mentally for so long, that it is sometimes easier to completely say “no” than to try a bite of cake. You have no idea what goes through the mind of someone who is trying to eat well- please don’t make this more challenging with comments about what they are (or aren’t) eating.

If you’ve been reading my blog and have made healthy changes in the past year, celebrate them! Be proud that you’re healthier this Christmas than you were last year. We have a week left until the new year. Start to think about where you want to be in your health life next year- Do you want to weigh less? Be in good shape? Run a 5k? Lower your cholesterol? Let go of the self-hatred you feel when you look in the mirror? Be a happy person?

Let yourself reflect for the next week on your goals for the future. If you are planning on changing your eating habits and lifestyle- please do not use the next week to binge on foods you will be giving up. Increase your vegetables this week, cut back on processed foods, and ease yourself into it!

Hope you all have a Merry Christmas! It is so great to have a support system of healthy eaters- We need it more than ever this time of year!

Remember-You don’t “deserve” sweets, regardless of whether or not you are a healthy eater. You don’t “deserve” to be thin. You achieve health.

Let today be less about the food, and more about family, friends, and the meaning of Christmas!

Here are 5 recipes I have cooked over and over again because they are delicious! Although many Food Network recipes are not necessarily healthy, you can usually reduce the amount of oil or butter without compromising the taste!

1. Grilled Salmon with Citrus Salsa- Giada de Laurentiis

http://www.foodnetwork.com/recipes/giada-de-laurentiis/grilled-salmon-with-citrus-salsa-verde-recipe/index.html

2. Roasted Tomato Basil Soup- Ina Garten

http://www.foodnetwork.com/recipes/ina-garten/roasted-tomato-basil-soup-recipe/index.html

3.Ricotta with Vanilla- Sugar Croutons- Giada de Laurentiis

http://www.foodnetwork.com/recipes/giada-de-laurentiis/ricotta-with-vanilla-sugar-croutons-and-berries-recipe/index.html

4.Grilled Mahi-Mahi with Tomatillo and Mango Salsa- Aaron Sanchez

(can use tilapia or cod if you desire)

http://www.foodnetwork.com/recipes/aaron-sanchez/grilled-mahi-mahi-with-tomatillo-and-mango-salsa-recipe/index.html

5.Sausage and Leek Casserole(breakfast)- The Neely’s

(replace cheddar and pepper jack with 3/4 cup mozzarella(up the red pepper flakes for spice!) use turkey sausage, replace heavy cream with whole milk or half and half. Reduce 6 whole eggs with 3 whole eggs and 4-6 egg whites).

http://www.foodnetwork.com/recipes/neelys/sausage-and-leek-casserole-recipe/index.html

My favorite chefs to watch are Giada(Italian), The Barefoot Contessa(Usually French Inspired American), Ellie Krieger(Healthy eating), Bobby Flay(Grilling, and Mexican influenced). Search their names on

www.foodnetwork.com

And I hope you all know to stay away from Paula’s recipes. She seems like a great lady, but I seriously pray for her health every time I see her on TV. Too much butter!

Get Cooking!

La Croix Carbonated Water

0 calories, 0 carbs, 0 sugar- just carbonated H2O and natural flavor.

When you try it, remember- it’s water! I didn’t care for the taste initially, but the more I drank it, the less I cared that it’s not sweet.

I like to drink La Croix while I’m waiting for my dinner to cook or trying to fight hunger late at night. No, it’s obviously not filling, but it’s a nice trick on your stomach!

It’s also great to add to alcoholic drinks instead of sodas. Try a margarita with tequila, fresh lime juice, lime La Croix, and a little agave syrup. Or try a mixed drink like flavored vodka, peach puree juice, and berry La Croix for a big calorie saver.

If you decide you don’t like it plain, keep it around for the weekends to add to mixed beverages. You will save calories, reduce sugar, and add less to your waistline. Challenge your taste buds!

I came across this blog post last night. There are some great tips for maintaining a healthy lifestyle- it does get easier with time, but that doesn’t mean it’s easy! It’s always nice to know you’re not alone in your struggle to be healthy!

http://www.muscleandfitnesshers.com/features/other/win-day-motivation-every-day

exercisescience:

1 gram of stored glycogen contains 500 grams of water.  For those of you on those low carbohydrate diets thinking you’re seeing fast success don’t fool yourself.  You know what you’re losing.

-Nick

Earlier this year, I found great information to get serious about weightlifting on this website. Scroll down and select your sex, goal, and age.

http://www.bodybuilding.com/guides/

Be careful though- if you choose fat loss, some of the diets are very low in calories (around 1000 calories for women), which is too low! As a general rule you should not drop below 1200 calories. Dropping calories too low can obviously do more harm than good, and actually can lead to a plateau.

I know this firsthand- 4 years ago I had a very difficult time losing weight. The scale would not move no matter how little I ate. I probably eat 500 calories more now than I did back then, and this still puts me in a calorie deficit to lose fat. If you create too great of a calorie deficit, you start depriving your body of the fuel it needs just to carry out its every day processes. At this point, your body is just trying to survive, and the last thing it’s going to do is let go of its precious storage of fat.

To lose fat, you must give your body what it needs. Going beyond what it needs will put you over your calories (weight gain), and not fulfilling its needs leads to plateaus and serious health risks.

This is what I love about weightlifting- you must eat to see progress and to gain muscle. Fat loss is not nearly as painful when you are eating well, building muscle, and not starving yourself!

If you have been in a weight plateau (and you’ve lost fat in a healthy way!) try cycling your calories. This means you are not eating the same amount of calories each day. Most diets will put you at a certain number, such as 1500 calories, which will have you eating 1500 calories 7 days per week.

Look at a sample cycle week:

S-1500

M-1400

T-1400

W-1650

TH-1450

F-1450

S-1650

10,500 calories for the week

10,500 calories/7 days= 1500 calories

So your net calories for the week= 1500 calories.

Choose your high calorie days wisely- I choose leg days for higher calories because I need more energy for my workout and  recovery. I’ll usually pick lower calorie days on “rest” days from the gym or weekends when I’m busy and know I won’t miss those extra calories. If you like to eat out on weekends, choose Friday and Saturday as your high days.

If you’re on Weight Watchers, try cycling your points. Pick 2 or 3 low days, 1 high or moderate day, and repeat.

I will probably make sample diets for calories so you can know what a 1500 day, 1600 day, 2000 calorie day etc would look like.

Counting calories is tedious, but it forces you to take a hard look at your intake and see where you can improve. You’ll also notice trends. For example, I always thought I preferred foods with higher carbohydrates over foods with fat and protein. It turns out, I do better when I add more fat into my diet- I am able to tolerate less calories and not feel deprived. I don’t crash at 4 p.m. anymore. I look at the ratios of the macronutrients(fat, carb, protein) I’m getting, and I can see if I haven’t had enough fat that day. I will write a post about macronutrient ratios in the future because this is a very important aspect of a healthy diet!

Here is a great database for nutrition info:

http://nutritiondata.self.com/

Even if you don’t want to count calories, try to be more calorie conscious 3 days per week. Pick Mon, Weds, Thurs for example and really make an effort to not eat sweets or processed foods on those days. Just don’t go crazy on the other days!

Give your body what it needs, and it will give you what you want- a healthy body that is lower in fat, higher in muscle, and a mind that is proud of how you got there!

Ever heard of supersets? Maximize your time at the gym! If you’re unsure how to do them, watch this video:

http://www.fitnessrxmag.com/fitness/the-fit-life/1040-episode-3-burn-it-up-with-supersets.html

Greek yogurt is a great way to get protein into your diet, and it’s more filling than regular yogurt. I preach about high sugar content, and believe it or not, yogurt is a big offender.

The best yogurt to eat? Plain 0% fat greek yogurt.

This probably sounds terrible to you, right? It takes time to developed a taste for plain yogurt, and you can start by slowly decreasing the sweetness of the yogurt you normally eat.

How can you do this?

Sweeten your own!

Start with Plain 0% fat greek yogurt, and add 1/8 cup of juice(not from concentrate).

I use Odwalla in the Mango Tango flavor here:

Next- plain greek yogurt

Add 1/8 cup juice (either fill 1/4 cup halfway, or measure out the juice in 2 tablespoons. They are the same quantity. And for you college kids who don’t have measuring cups- You can pour the juice in a 1 oz shot glass- that’s the same amount, too).

Nutrition comparison

Plain 0% Greek yogurt (5.3 oz/ about 3/4 cup as shown)

80 cals, 0g fat, 6g carb, 6g sugar, 15g protein

Strawberry 0% Greek yogurt(5.3 oz)

120 cals, 0g fat, 19g carb, 18g sugar(so high!), 12g protein(reduced)

Plain 0% Greek yogurt (5.3 oz) + 1/8 cup Odwalla juice

108 calories, 0g fat, 12g carb, 11.5g sugar, 15g protein

See how easy it is to reduce the sugar? With time, you can decrease your 1/8 cup to 1 tablespoon. Your tastebuds will need less sugar to taste that something is sweet. The best part about this- after a while, many foods you used to like will seem way too sweet for you. You’ll add less sugar to your coffee, oatmeal, and anywhere else you normally add it. Do yourself a favor and let the plainer taste grow on you.

Save money by buying a 32 oz container of plain greek yogurt. Buy small tupperware containers so you can add the juice at home, and bring it to work or school with you.

Reducing your sugar intake will reduce your waistline!

Let me know if any of you try it. You will not be disappointed!

If there is one thing you need to learn how to make- it’s chicken.

These chicken recipes require no marinade, no oil, and are still very flavorful.

Not all chicken is equal!

Most chicken salads and meals you get in restaurants are high in fat due to marinades, sauces, and butter (I won’t even talk about the lovely calorie contribution cheese makes to the salad). If you’re going to order chicken at a restaurant, try to ask for a plain chicken breast. Or, read the rest of the description of a chicken dish on the menu to see if they put a sauce on top, and ask them not to add it. This will be a huge calorie saver. I like to order chicken when I go out to eat because chicken breast is a very lean meat. I’ve checked chicken nutritional facts at restaurants. It’s obvious what they add to the chicken by the fat content. If you’re looking for a nice chicken salad for lunch, Just remember this-

Yes at Panera, No at Coney Island.

(I love chicken greek salads, but the chicken is too marinated).

Even better- skip it all and make it at home!

Calorie Profile for chicken breast(boneless skinless):

4 oz of cooked chicken~ 146 cals, 3g fat, 0g carb, 33g protein

3 oz of cooked chicken ~110 cals, 2g fat, 0g carb, 25g protein

(Buy a food scale if you don’t have one already. They are around $30, but you will use it every day! Weigh your chicken after you cook it so you know how many calories you’re consuming.)

Make a few breasts at one time. Cooking-free for lunch and dinner for a few days!

Start with a chicken breast. Cut off extra skin and fat. Cut in lengthwise pieces(usually 2-3 pieces per chicken breast)

I know- raw chicken is not so appetizing.

Sprinkle each piece with salt and pepper. I usually add more salt than I think I need. If it’s not salty enough, you can always add salt after it’s cooked.

Next step- Spices

I like to experiment with different spices, especially with chicken. Spices are a great way to add variety without adding calories!

Option 1

Lawry’s Seasoning.

You can buy it in the spice aisle at any grocery store. If you like rotisserie chicken, you’ll love Lawry’s on your chicken. Just leave out salting the chicken before you add it- it already has salt.

Option 2

Tumeric, Garlic powder, Paprika, parsley flakes

I looked on the back of Lawry’s seasoning and saw these 3 spices. I bought them and tried it. It doesn’t taste like Lawry’s, but I thought it tasted great.

Sprinkle each spice on top of chicken after salt/pepper.

Cook at 400 degrees for 20 minutes

Sprinkle with dried parsley flakes.

Chicken is cooked when the inside is completely white, and striations are visible(see pic below).

Option 3

Chicken Saltimbocca

Fresh sage + prosciutto di parma(cured ham)

Try not to use bacon or ham as substitutes. Prosciutto has its own taste. Look for it if you can! An Italian grocery store usually has better prices than pre-packaged prosciutto. I believe Whole Foods and Kroger sell prosciutto at their deli counters (although the employees at Kroger always cut it too thin!).

Cut chicken breast lengthwise(as shown above) or buy thinly sliced chicken breast. You can pound the meat flat, but if you don’t have time, don’t worry about it.

Lightly salt(prosciutto is very salty). Add cracked black pepper.

Place fresh sage leaves on top of chicken.

Wrap with prosciutto. You can use 1 full slice of prosciutto, or 1/2 slice. Tear off excess fat on the prosciutto if you desire. I probably used a quarter to a third of a pound for 4 chicken breasts. You want it sliced thin so you can wrap it around the meat. Prosciutto will be much thinner than most deli meats.

Cook 425 for 15-20 minutes(10-12min if flat)

Without a doubt, my favorite way to eat chicken!

See the striations(lines) in cooked chicken?

Whichever recipe you try- make sure to allow the meat to sit a few minutes once you take it out of the oven. This will allow this juices to come back into the middle of the meat.

If your chicken is dry- you cooked it too long (we’ve all been there, so don’t worry!). It takes practice to perfect cooking.

Hope you like them! Save money, save calories!