New Years Resolutions!

This is the week most of us take a few moments to make a few resolutions for the New Year, things we want to accomplish, improve or change about ourselves. How many of these resolutions actually are still in place by February 1? This year I propose we take a new approach. Rather than "lose weight", "quit smoking", "exercise"... I suggest we actually set up a plan. For example, what needs to be done in January to help me to get on a better eating plan? For me, after the holidays it is to continue my goal of cutting white sugar and flour out of my diet, for others it may be to increase fruits and veggies or others it may be to increase lean protein intake. Ask yourself, how can I increase my exercise in January? Take a look at your schedule, the pilates studio schedule or your gym's schedule and map out a plan as to how to carve out some time each week for exercise. Write it on your calendar and hold yourself accountable to this as you would a MD appointment or meeting with your child's teacher. We need to make these plans realistic. Of course we would all like to step on the scale on February 1 and have lost all the weight or fit into that outfit next week that has not fit for a year. This is not realistic. What is realistic is the small liveable life changes that will gradually get us to our goals so that NEXT January 1 we are not writing the same resolutions on the piece of paper AGAIN!! We need to try not to be so hard on ourselves and above all, make the resolution so unrealistic that we give up on them before any progress is made. Making a resolution is a private thing but achieving it does not have to be. Talk with a friend, ask your spouse for support, get your kids involved. Research has shown that when you put yourself out there and let others know what you are trying to achieve, you are more likely to succeed. Best of luck in the New Year and with your Life Changes and please feel free to contact me with any questions or topics you would like me to cover in this blog!

Tips for Holiday Eating

Now that we are fully entrenched in the Holiday Season, the wear and tear of all of our personal and family commitments may have begun to take a toll. It is very important to take a few moments each day to "check in" and make sure we are eating healthy to maintain our energy to make it through the next few weeks! Try to make sure to eat a healthy breakfast every day. It does not need to be elaborate. Peanut butter on a whole wheat bagel or a lite english muffin and a banana, a bowl of high fiber high protein cereal such as Kashi GO LEAN, or an egg sandwich with lite cheese are all easy and quick choices. If you are planning to be on the run all day, pack a lunch and a few portable snacks. This serves two purposes, saves money and also may just keep you out of the food court at the mall or the drive thu for a quick bite!! A baggie of almonds, container of yogurt, piece of fruit, string cheese or peanut butter on whole wheat crackers will help to curb your hunger and avoid the sweet attack at 3pm. Office parties and neighborhood get togethers are common during this time of year. It pays to keep a few things in mind. First and foremost, do not skimp with your food selections during the day in order to be able to eat in the evening. This usually always backfires! Eat normally during the day and be sure to drink enough water as dehydration can mask itself as hunger! Most importantly, do not go to the gathering hungry! Have a snack before you go to take the edge off as to avoid excessive munching on the pre-meal goodies. I have enclosed some additional holiday Battle Plan tips that may be helpful during this busy time of the year. Have a healthy and happy holiday season!

“Twas my weight before fitness, and up on the scale
I saw numbers a-stirring, and I turned quite pale.
My “thin jeans” were folded in the dresser with care,
In hopes some day soon I would fit in a pair;

So decked in my sweat pants I took to my bed,
While weight loss resolutions danced in my head.
When I awoke in the morning my ideas they came,
And I thought them all through, and I wrote them by name:

“Choose fruits! Choose veggies! Eat correct portion sizes!
Start walking! Get moving! Try new exercises!
I could see to the future – and wow, I look great!
Now dash away! Dash away! Dash away weight!”

And then I kept going, for weeks I did work
At eating well and exercising for the health perks.
My eyes- how they twinkle! My waist is so lean!
After doing this program, you’ll see what I mean.

Now get ready and set to begin your new quest
For a trim, healthy body and a spirit of zest.
And here’s to my last wish, as my little poem writes,
“Health and fitness to you, and to you a great life.”

LEAN Team Tips for November

Now that we are getting ready for the holidays, we have even less time to for meal planning, exercise and of course, losing those last few pounds we've been working on all year. So with less time for all these things, what can we do to keep ourselves on track? PLAN AHEAD!

Here are some easy ideas that will help everyone in your family plan better and eat better, no matter how busy we get. Remember, relying on fast food and pizza may seem like your only choice on the busiest nights, but it doesn't have to be.

- Cook up a whole load of skinless, boneless chicken breasts and keep them in the fridge. This is great for cutting up on salads, throwing into soup and making sandwiches. Making a quick chicken and cheese sandwich on whole wheat bread can be the perfect solution to a pre-football practice snack so your child does not come home starving after practice and start to graze on junk food while they are waiting for dinner to be pulled together.

- Take those same chicken breasts and cut them into smaller pieces, toss them into a ziplock bag with some shake and bake and cook for about ten minutes. Cook up a whole bunch and freeze them - much healthier (and cheaper) than the frozen store bought version.

- Set aside some time on the weekend to prepare a few meals that can be eaten during the week. You save a lot of time making lasagna with the no-cook noodles. Brown up some lean ground beef or ground turkey, purchase the pre-grated part skim mozzerella cheese, part skim ricotta cheese and a jar of spagetti sauce - you have yourself an easy lasagna. Better yet, make 2 and freeze one! By using the part skim cheese selections you save quite a bit of fat and still get all the bone building calcium. Other ideas that work are meatloaf, chicken or bean soup and spaghetti sauce with frozen turkey meatballs. If you have small children, many of these meals can be spearated. My seven year old loves meatballs, but will not eat them
mixed with sauce on top of macaroni - I just place them in separate bowls and he eats them right up. Another idea is to heat up turkey meatballs in spagetti sauce and place in sub rolls for a quick meatball sub.

- On those nights when you think there is nothing apart from take out, scramble up some eggs, mix in some lowfat cheese and toast up some toast or bagels. Quick to prepare, filling, high protein and loads of calcium. If your mornings are like mine, eggs are not an option due to the time crunch, so my kids are happy to see eggs on an occasional night.

- Providing a healthy, protein rich snack after school or work, can take the edge off hunger on those nights when dinner may be a litte late. Sliced apples with peanut butter, cheese and whole wheat crackers, yogurt or a bowl of cereal are a few ideas. Mixing a higher sugar cereal with a low sugar alternative is a great way for the kids to get the taste they want without all of the sugar. For example, cheerios mixed with honey nut cheerios or rice chex mixed with cinnamon toast crunch. Many of these cereals are fortified with vitamins and minerals and combined with low fat or skim milk make a very healthy, well balanced snack.

Hopefully some of these ideas will help you out during these crazy weeks! If any of you are struggling, please feel free to send me a message via the blog, or by email. I look forward to providing more tips and ideas that will help us all live healthier lives.