New Year, New You!!!

One of the most common New Years resolutions is to lose weight/get in shape/get healthy, etc. but come February, most have lost sight of their goal. People come up with every excuse in the book but probably the most popular reason is a decrease in motivation. Here are a few stick-with-it tips to think about if you are one of these people…

1. Avoid the stress of the Spring Break crash diet by starting now. Dig out that bikini and try it on. Check out the areas you want to improve and find exercises that target those areas. Do this every two weeks to keep you motivated and on track.

2. Print out a calendar for the month and write in when you are going to work out. The buddy system is strongly encouraged because you’re less likely to let your friend down then yourself (a sad reality). Shoot for 4-6 days a week of a mix of cardio and strength training. Try different things like a yoga class on Mondays, run the track on Tuesdays, or even squash at the local gym. By mixing things up you’re less likely to get bored and skip.

3. Find a picture in a fitness magazine that resembles your ideal body and put in a place that you will see it multiple times a day. (I say a fitness magazine because you should be working towards a fit, healthy, muscular body, not a stick skinny model body you’ll find in Vogue) I love pasting these on the fridge or the door to the pantry; nothing stops a handful of cereal here or a piece of chocolate there when you have your goal staring you in the face!

The Healthy Girl's Guide to Surviving Finals Week

As I round off my last year of college I realize I have acquired a vast amount of knowledge when it comes to the art of cramming for finals week. I have done it all; pulled the almighty caffeine-induced all-nighter, ordered take-out to the library for a straight week, I even experienced a full-blown breakdown, much to the entertainment of my fellow peers. Through trial and error I have done just about everything you could possibly think of that you’re NOT supposed to do when studying for finals. Consequently, process of elimination has left me with the ultimate survival guide of the CORRECT things to do to prepare for the dreaded week from hell. Many of these tips seem like no-brainers and under normal circumstances, they are, however we all know that even simple tasks become complicated when your mind is on overhaul.

1. Exercise- I know it is the absolutely last thing you feel like you can squeeze in but trust me, it will help you tremendously to stay focused, increase efficiency, decrease fatigue and insure you don’t go completely insane. When your body is at rest for an extended period of time it goes into “sleep” mode. I’m not saying you need to do a two-hour marathon session at the gym. Simple things that you can do interspersed between studying for a few minutes at a time. Get up every so often and stretch, walk up and down the stairs, get a drink of water, do anything that will get your blood pumping trough your body again.

2. Eat- This is the perfect opportunity for you to test out the small five meal a day rule. Have a healthy breakfast right when you wake up, even if you’re not hungry this is the fuel you are giving your body that will determine your energy level for the rest of the day/night. Eggs, oatmeal, and fruit are all great options. Pack a little baggie of grapes, nuts, yogurt, an apple, etc. These are all great, easy-to-grab options that you can eat while your reading/writing/memorizing whatever. Pack a lunch item as well, a turkey sandwich on wheat is a great option. Be sure to take an “eating” break every 3-4 hours. So if you eat breakfast at 7 have your first snack at 10, lunch at noon and so on. Dinner you should take a significant break and either head home to make a nice healthy meal or go out with friends (order something with substance). You feed your body healthy things to build muscle in much the same way you feed your body healthy things to feed your brain to gain the mental energy it needs to persevere through this week. (P.S stay faaaaar away from fast food, Chinese take-out, pizza delivery, etc. These foods are filled with fat, carbs and sugar that will spike your energy for a millisecond then leave you feeling tired, sick, bored and fat! See the documentary Super Size Me if you don't believe me!!)

3. Time management- Who cares if you don’t have any finals until Thursday, get started early so you can get the adequate amount of sleep and eliminate the stress of cramming and procrastination. It sounds elementary but if you physically write out each day and work for 2 hours or so on each subject by the end of the week you will have accomplished more than you would have ever imagined and in a much less stressful manner than doing all of one subject the night before.

4. Drink up- A lot of us rely on caffeine but studies show that by staying hydrated (caffeine dehydrates, fyi) you will actually suffer less from fatigue. Caffeine works for a few hours but the adverse effects are detrimental. If you were tired before, the crash that results from caffeine will make you feel ten times worse than how you felt before. Keep a water bottle next to you the entire time and remember to sip on it constantly. The frequent trips to the bathroom will work towards your two minute bout of exercise to get your blood flowing again….see how this is all coming together?!?!

5. Sleep- I know pulling an all-nighter is tempting but it is actually the worst thing you could possibly do, especially if you are studying for a test the next day. There is such a thing as overworking your mind, much like how you can overwork your muscles in the gym. Getting 7-8 hours of sleep a night is key to a stress-free week. Don’t ignore the signs your body is giving you, if it is done for the night, pack it in and pick up where you left off in the morning. This will be easy to do if you have managed your time and started early. See how these pieces are fitting together so nicely? Brilliant, I know!!

Happy studies to all, just remember, we get to go home soon and do absolutely NOTHING for almost an entire month after this!!! As Vicki from Real Housewives would say, WOO HOO!! (Yes I watch that trash T.V, not even ashamed to admit it!)

My Fav Healthy Tips for the Everyday Kinda Girl

Let’s be honest, who has the time, patience or desire to weigh out your food to get the precise portion? Or who honestly can stick to eating five small meals a day without over indulging at least once? And seriously, who drinks the daily recommended amount of water a day? I compiled some of my real life do-able tips to staying healthy and being able to maintain it.

Let’s talk H2O- first of all, I hate the taste (or lack there of) of water but it’s the only thing I drink. I haven’t drank pop in lord knows how long and I hate how juice is so packed with sugar. To counter my dislike for the taste and to get my daily recommended dose (or close to it) I do whatever I can to choke it down. I love crystal light to-go packets, they come in a wide variety of flavors and are low carb, low cal, and zero sugar. I also sip down at least one cup of tea every day.

A Veggie a meal equals abs of steal- I have said many times that what you do at the dinner table has more to do with your six-pack than what you do in the gym. It is suggested that you should consume 5-9 servings of veggies a day!!! Most college students are lucky to get 1-2 and those are usually coated in a creamy dressing or deep fried and battered. I love birdseye frozen veggie packages that you can just pop in the micro.

Pack a healthier snack- I always carry little baggies of almonds/soy nuts/dried fruit, etc in my purse and school bag so I never get too hungry which leads to binging. A piece of fruit that travels well like apples, plums and bananas are great filler-upper snacks that can tide you over in between classes and keeps your metabolism revved throughout the day.

If you’re going to talk the talk, ya might as well walk the walk- I really try not to take the bus or drive to class. I strive to get the recommended 10,000 steps a day with help from my new pedometer, of which I fondly refer to as my pedi :) You would be amazed at how many calories you actually burn just by walking, it’s easy, gym-free and you get to enjoy the fresh air and gorgeous tress that makes fall so pleasurable!

Sleep your way slim- is the all too sought after pleasure that so many college students lack and underestimate its importance, SLEEEEEEP! Not getting enough rest throws your body systems off putting stress on your body. Stress automatically releases the hormone cortisol (aka fat) as a safety mechanism. So even though you have a million things to do, taking even a 20 min nap clears your head and is actually a very productive way to keep yourself healthy!

Breakfast of champions- this might be the most commonly skipped yet the most important healthy tip of all. So many students roll out of bed after hitting snooze one-too-many-times and run out the door on an empty stomach. Big no-no! Even if your not hungry when you first wake up it is so important to eat a big healthy breakfast like eggs and whole wheat toast, or oatmeal, or a cup of yogurt and fruit. You need to fuel your body in order to burn calories (and by “fuel” I don’t mean sugar laden cereals)!

The End of Overeating

Ever hear yourself saying “sure, I could make this at home, but it just tastes better at a restaurant!” Unfortunately this isn’t just your mind playing tricks on you, it actually does taste better. The food industry has spent millions of dollars in research to figure out how to make us eat and not stop. David Kessler breaks the silence in his book The End of Overeating. He explains how the combination of sugar, fat and salt make food completely irresistible. He also explains how restaurants have taken this formula and layer every item of food multiple times with these three ingredients in order to keep us coming back for more. Meanwhile, our waistlines, blood pressure, and overall health are paying the price.

Our food is so heavily processed that the food industry has to increase the level of chemicals, artificial flavors and harmful processing techniques to keep us satisfied. Food that is in its original form is now tasteless and unsatisfying due to this conditioning and high expectation of flavor, via sugar, fat and salt. To make matters worse the food industry has found that “by eliminating the need to chew, modern food processing techniques allow us to eat faster,” according to Kessler. So now our food is being chopped up made soft in order for us to have the ability to wolf it down faster than we our brains can process.

I’m only halfway through the book (I blame the delay on midterms) but so far it has been so eye opening, I just had to share it with you asap! I’ll post Kessler’s suggestions to overcome these obstacles and find your way to The End of Overeating!!

Just a Few of my Favorite Things

Ms. Poppins could’tve have said it better herself! Now these are just a few of my favorite things that keep me on track to a healthier lifestyle.

Pedometer- I bought one these the other day for under $10 and it’s my new fav gadget! I clip it on in the morning and it calculates how many steps I take throughout the day. I keep track on a calendar and it has been my own little personal challenge to get more steps from one day to the next. I take the stairs more, walk to class everyday and it all adds up!

Calorie counter-If you are ever curious how many calories is in a certain food this website: http://www.fitday.com/ tells you exactly how many calories is in thousands of different food items, even down to the different ways it can be prepared. It also tracks your daily calorie, protein, carb and fat intake along with your exercise and how long it will take you to reach your fitness and/or nutrition goals!

SPIbelt- Attention all runners, this thing is amaaazing! It’s basically a tiny fanny pack that stretch to fit your cell phone, keys, GU, ID, whatever you need and it doesn’t weigh you down! www.spibelt.com

Eat this, not that- I literally carried this book in my purse like a bible for the last two years! There are several versions now, the two I really like are the original and the supermarket version.

iPhone apps- For all of you iPhoner’s out there check out these new apps:

1. Lose it (free)- you can enter your daily food intake and exercise info and this app will tell you the date you will reach your goal weight.

2. iSteps ($2.99)- this turns your phone into a pedometer which calculates the distance you cover walking in one day.

3. Nutrition Menu Calorie Counter ($2.99)- This app gives the nutritional facts at 337 U.S and Canadian restaurants.

4. Dietician ($9.99)- This app tracks your calorie intake and create meal plans, recipes, and grocery lists for you.

5. Fitness Builder (19.99)- This app actually allows you to choose from over 400 different workouts that come with videos.

EnviroSax- This nifty environmentally friendly bag has come in handy everywhere! The best thing about it is it rolls up to the size of my palm so it fits easily in my purse but it can hold soooo much stuff! They come in many different colors and cute patterns. Mine is pink with flying pigs J Get yours today at www.envirosax.com

Nike+ Shoe & Sensor System- This was so handy when I was training for my half marathon. There is a little chip in the bottom of one of the those and a connector piece that goes into your iPod. It then tracks and keeps record of miles, calories burned, pace and time it took.

Lots’O Veggies

It has been brought to my attention that my veggie intake has been on the decline lately. I just don’t seem to have the patience, creativity or desire for them anymore. So the Veggie Rejuvenation Project was born. My goal is to incorporate a veggie into 3-4 out of 5 of my small meals a day, using herbs, spices and the oven –gasp-- (dun dun dunnnn)

My first assignment: Kale

I sautéed fresh kale in a pan with olive oil and a pinch of salt and pepper. Once it was crispy I added a dash of crushed red pepper flakes and much to my surprise it was pretty good! I ate it with hummus and chicken breast to round out the meal.

Next I ventured into Brussels sprouts, Quinoa, and Zucchini. Yup, I’m going for the guttural. Go big or go home, right?

I cut the spouts in half, arranged them on a pan. Then I mixed olive oil, salt and pepper in a bowl and poured it over the sprouts. I set the oven to 400 degrees and cooked them for 30-40 mins. I sprinkled some parmessan cheese on top to add a little extra falvor!

And in honor of this ridiculously premature winter Mother Nature so graciously bestowed upon us, I picked up a succulent organic acorn squash at the local health food store.

I cut the squash in half (hot dog style- circa kindergarten class folding paper) and scooped out the seeds. I poured maple syrup (sugar free of course) a spray of butter flavoured pam and a pinch of S&P. I set the two halves on a pan filled with a little bit of water so the skin didn’t stick to the pan and put it in the oven for an hour and 15 mins. Once it cooled I scooped the contents out into a bowl and added cranberries and almonds. It was absolutely DELISH!

Pizza Pizza, Read All About It

I have searched high and low, near and far for the healthiest pizza known to (wo)man, because lord knows, a girls gotta eat some pizza in her life and not feel guilty about it!!

Here are a few rules of thumb to keep in mind:

1. Always opt for thin crust over thick and you’ll be saving yourself a lot of unnecessary calories and starchy carbs.

2. Load on the veggies and lay off the meat. Obviously if you can sneak in some healthy toppings it’s better than nothing.

3. Order a salad first and try to fill up on that before you dive head first into the real deal, an average slice of pizza is about 300 calories and 11 grams of fat a pop, and we all know how hard it is to stop after just one…

4. If you have the option order whole wheat crust over white, you’ll get an extra dose of fiber and feel full on less.

5. Wash it down with water rather than a Coke. The sugar in pop will spike your insulin and make you want to eat more, not to mention sugar turns to fat increasing your caloric intake. Needless to say, water is 0 cals, 0 sugar, 0 g fat and 0 carbs....you can fill up on this curbing your appetite so by half time of the game you’re a half a pizza deep!

* Pizza Fit n’ free- These little guys are fat free, sugar free and come in the appropriate serving size so it makes it harder to overdo it. They are considered a “cheat” food so having some veggies on the side wouldn’t hurt you. You have to order them online but at $19.49 for six I say why not?

* Amy’s frozen no cheese pizza, add your own veggies- I sautéed spinach and mushrooms and sprinkled on my own low fat mozzarella cheese and saved myself a lot of calories without sacrificing the taste.

* Make it yourself! This is the only sure-fire way it will be as healthy (and tasty) as it can be. You can buy a whole wheat pita, marinara sauce (mixed with pesto and chopped basil), low fat cheese, veggies and spices at the store and whip up your own pizza pie! It’s a fun thing to do with your significant other, friends or family.