Posts Tagged ‘exercise’
How’s your new year going so far? For many of us, the rush of post-holiday chores (and challenges) might have you a little flustered. We often think that come January 1st, some sort of imaginary light switch can be flicked in order to initiate change in all aspects of our lives — whether that’s related to diet, exercise, mindfulness or other habits that affect us on a daily basis. Sadly, that light switch doesn’t exist. But that can be turned into good news when we remember we have every minute of every day to get it right. “Step by step” as it were. So be gentle with yourself. But don’t give up on your goals. You are worth it. And you are amazing!
Thanksgiving (AKA the granddaddy of all eating holidays) is closer than some of us dieting-types might want to admit to ourselves. But 2017 can be different. Why? Because this year, you can stay in control (you are stronger than Pumpkin Pie, after all). And you’re also going to exercise your newfound knowledge regarding the difference between a Splurge Meal and a Binge.
In the book Just Stop Eating So Much!, I write about Splurge Meal options when you get close to or reach your goal weight. Yes, at a Splurge Meal you can enjoy your favorite foods and beverages – but you’re encouraged to do it within reason (paying attention to portion sizes and pushing the plate away before the waistline of your jeans starts cutting off circulation to the upper half of your body).
The trick is to really enjoy a meal – not an entire day (or weekend, week, month or season) of splurging. Because when continuing to eat after the one meal, splurging becomesbingeing – and that leads to disaster for both your mental and physical health.
But here’s the good news! This Thanksgiving, whether you’re at, near – or far from – your goal weight, you have permission to enjoy a Splurge Meal. If you just enjoy the one Thanksgiving meal and eat and drink according to healthier food and portion guidelines for the rest of the holiday weekend, you won’t hurt your efforts to look and feel great.
And when it comes to splurging on Thanksgiving dinner, try and make sure you enjoy all aspects of it and don’t make it about eating as many sweet potatoes as you can, since you know you’re back to your commitment to eating healthier resumes right after the meal is over. Instead, really taste the food with each bite. Savor every morsel – and enjoy all of the different the flavor sensations – while also enjoying the people you’re dining with and listing the reasons you’re thankful in your head.
So this Turkey Day, eat, drink and be merry – all without guilt. But don’t be a glutton. Stop before you’re too full and don’t mourn not being able to have a turkey sandwich later. After all, your weight loss efforts are a choice. You are choosing to get healthy, to look better, to fit into your skinny jeans and to turn a few heads by Christmastime.
By successfully living through an “eating holiday,” you will prove once and for all that this time you’re really in control. And that’s definitely cause for celebration!
Image Credit: welclipart
Visiting the farmers market during summer months is always a delight because one of my favorite farmers picks out a watermelon for me to enjoy during the next week. When fresh, crisp and sweet, I find watermelon as enjoyable as a bowl of ice cream. And yes — I still enjoy naturally made ice cream or frozen yogurt from time to time. But I balance those treats out with fresh fruit. And during the summer, I do everything I can to enjoy watermelon for all it’s worth.
Studies have revealed that besides being delicious, watermelon delivers several health benefits, including being an excellent source of Vitamin C as well as a good source of Vitamins A and B6. It also contains the carotenoid antioxidant lycopene, which can help neutralize free radicals and help prevent prostate cancer. Watermelon has been shown to reduce the risk of other types of cancers as well. Plus, its high water content makes it great for hydration. What’s more, it’s a terrific dessert or snack for kids and can help them understand that not every “treat” has to come covered in fudge.
When given the option at the farmers market, I always go for seedless watermelon. I’m not a happy camper if I must interrupt my chewing with spitting seeds into a nearby napkin (even though I suppose it burns a few more calories).
According to produce specialists, Mid-June through mid-August is when watermelon is at its ripest (with July being the most prized month of all). So let’s go watermelon shopping, shall we?
When picking a whole watermelon, size matters since 80% of a watermelon is water. Pick one of the largest you can find, while making sure the exterior doesn’t have any visible cuts, bruising, dents or soft spots. Experts also suggest looking for a yellowish area on the melon’s exterior, which indicates its ripeness after sitting in the sun.
Next, do what you’ve likely seen other shoppers do — knock-knock on the exterior with your knuckle. You’re listening for a slight echo to your knock, which indicates that the fruit is ripe. A dull thud could indicate otherwise.
When preparing watermelon for guests, or myself, I make sure to make the eating experience as relaxed and “special” as possible — therefore I don’t usually serve it in wedges. Giving food a more delectable presentation is something I strive for almost every time I eat. This helps my brain, eyes and other senses know that I’m eating, which helps ‘up’ the enjoyment factor — and, therefore, the satisfaction and fullness factors.
I suggest slicing watermelon into quarters, length wise, then taking a quarter and carefully running a knife along the red center’s outer edge and the whiteness of the rind. Cut all the way around on both sides, so that the whole quarter of the red stuff could slip out. But don’t slip it out just yet. Next, cut the fruit from side to side, on both exposed sides of the quarter. Finally, cut across your long slices, from left to right, leaving about 1/2 to 2/3 of an inch between each slice.
Next, slide your perfectly prepared chunks into serving bowls. But before you serve the fruit, put the bowls into the freezer for 5-10 minutes to give the fruit an extra kick of crispiness.
When time to serve, pull the bowls from the freezer and serve with a napkin underneath (to keep the bowl from being too chilly to the touch). The watermelon chunks should have a minimal layer of frost that kicks up the flavor and the crunchy quotient, making for a texture-y, sweet and delicious eating experience. (Careful not to keep the chunks in the freezer too long or the pieces will freeze and require a little defrosting before being comfortably edible).
Saving the uneaten portion of the watermelon can be handled two ways — either by “chunking up” the remaining portion and putting it into airtight containers and storing in the fridge; or wrapping up the other half or quarters (rind and all) in cellophane wrap and then wrapping them in an additional plastic bag before putting into the fridge (to avoid having to clean up leaked watermelon juice at a later time). Plan on consuming the leftover fruit sooner rather than later to enjoy it at its freshest.
Watermelon. When enjoyed at its peak, it can kick ice cream’s butt anytime. Or, at the very least, tie it in deliciousness.
One of the reasons I love this quote by Oscar Wilde is that it reminds us to be present and live in the moment. Too often those of us with a dieter’s mentality “punish” ourselves by thinking we don’t deserve to live life to its fullest potential even before we reach our goal weight. And yes, living life out loud (AKA being happy, doing what you want to do and even eating what you want to eat) can actually bring us closer to our goal weight than denial can.
And yes, you read “eating what you want to eat” correctly. The trick is to not eat too much of it. And before you poo-poo this idea, why not try it out at least once or twice? Sometime this weekend, you can walk into your favorite ice cream shoppe and order one single scoop of your favorite flavor. Do it with a friend or two. Then eat it slowly, one scrumptious bite at a time. You can even lick the cup it comes in (I won’t tell). Then, don’t have ice cream for the rest of the weekend. See what you did there? You ate something decadent without hurting your psyche, without harming your body and without deterring your overall goals of reaching a lighter, healthier weight. You can have what you’re craving as long as you have it in smaller portion sizes.
Similarly, you can try online dating, you can take a class that might lead to a new career, you can audition for community theatre or even buy a new favorite outfit. So what if the outfit comes in a size that will require you to donate or sell it in the near future? This moment is all we (you!) have. So why not live it to its full potential?
You are perfect now. You are beautiful now. You are amazing and your life is full of possibilities now. This doesn’t have to mean you don’t eat healthfully, exercise often, drink plenty of water and get enough rest to help your body reach your goal weight. But it doesn’t mean that you can’t live life in the interim either.
So read the quote above as often as you need to. Download the meme and save it as your “lock screen wallpaper” on your phone. Remind yourself as often as you need to that you don’t deserve to be punished and don’t have to put off anything you’re dreaming of just because you’re carrying around a few extra pounds.
Live. Laugh. Love. And enjoy that single scoop of ice cream (or whatever) every now and then. You deserve it.
Photo Source: Pinterest
I love treating myself at restaurants that use clean, organic ingredients and serve even decedent foods in healthy portion sizes (along with fresh fruit or vegetables). Pictured here is one of my recent breakfast meals: A Belgian Waffle with Berries and Cream at Le Pain Quotidien. (And no, this is not a paid endorsement!)
Bonus round when I can walk to and from the restaurant (in addition to other exercise I’ve already done or will do on the same day). This quick tip is proof that even those of us watching our (or trying to lose some) weight can live life to the fullest even when working toward our best selves!
Photo Source: @GreggMcBride/Instagram