Tip List - Healthy Lifestyle Editon

This morning at the gym I stepped on the scale, and {cue triumphant music} I officially hit my pre-baby weight! There I was, doing my engineer's victory dance, and I finally decided today was the day to start my tip list. And, of course, this week's list would be tips and tricks for healthy living, whatever that may mean to you. If you have any suggestions for a tip list you'd like to see, please email me!

1. Sneak in movement throughout your day. This can be as easy as getting up and walking over to talk to a coworker rather than emailing them, or dancing with your children to their favorite song.

2. Choose a few favorite strength moves and include them in your day. I like 2 moves in particular, the squat paired with an army press and repeated jabs while holding a squat. I try and do both of these moves 24 reps 2-3 times a day. All told that takes about 5 minutes.

3. Drink water throughout the day. I never have been a big soda or juice drinker. If you are, try switching out water half the time. If you don't drink much of anything, try adding a few glasses of water each day to your routine. I especially like one first thing in the morning and one right before bed. Try adding a little lemon or lime juice if you don't like plain water. I love adding a few drops of Nellie & Joe's Key West Lime Juice to my water.

4. If you have trouble finding workout bras that fit well, get a professional fitting. Most places will do this for free. If you are a larger cup size, I found that Goddess makes a fabulous sports bra.

5. Having prepared healthy snacks available makes it so much easier to make good choices throughout the day. I like to pre-portion food in serving sizes to reduce the temptation to overeat.

6. Make smart choices, but don't deprive yourself. I love Chipotle, but I know the food their is notoriously high in fat and calories. I don't eat there often, but when I do, I choose a bowl instead of a wrap to save calories. I love guacamole, so I choose it and opt not to have cheese or sour cream.

7. Increase fiber in your diet. Fiber is important in aiding your digestion and making you feel better overall. Most people don't get the recommended amount of fiber in their diets. Another secret - fiber makes you feel fuller, so not only is it important for your health, but it can help you eat less overall and feel satisfied longer.

8. Know your numbers. Calculate the amount of calories you need to reach your goal, whether that be maintaining, losing, or gaining. Understand the nutritional content of the food your eating throughout the day. I like calculating WW points values of food, because it means a bit more to me than just calorie and fat values. You can google WW points calculator and find a good estimate of the formula. I find keeping a food diary helps get me back on track when I've strayed from my goal.

9. Set your goal for the right reasons - when you really want something and you voice it to yourself in a meaningful way, you are more likely to stick to your goals. What are your reasons to want to live a healthy life? There are many great ones - feeling better, setting a good example for your family, and increasing the odds you'll live a long life and be around to enjoy your family just to name a few.

10. Let other people know what your goals are, and enlist a friend with similar goals. I am much more likely to succeed when I'm accountable for something, and it's much more fun to work toward a goal with a friend!

A big thanks to Audrey and her friends on Twitter for coming up with the Tweightloss Challenge and helping move me toward my final goal!

Tweightloss Update

I haven’t talked much about my tweightloss progress, because frankly I hadn’t been making any. I feel like I’ve made as many changes in my eating habits as I’m comfortable with at the moment, so the latest goal has been trying to fit in more cardio. Then my favorite aerobics instructor started back to teaching after her maternity leave – hello motivation!! It's amazing how much of a difference really enjoying your workouts can make! Since taking her class now on Saturdays for the past two weeks I’ve felt better, stronger, and more motivated. I’ve actually switched on the kickboxing boot camp DVD a few times and I’m determined to keep moving forward. I love the slight ache in my muscles that tells me I’m slowly but surely finding my way, and I lost 2 pounds last week!

Are you working to get rid of the baby weight? What’s working for you? Share your successes and tips, I’d love to hear them!

Tweightloss Update

photo by Kanzeon Zen Center

Well, last week I held steady, not losing any weight but not gaining any either. Given the stress of the cutbacks at work last week I'm okay with that. My pants are fitting a bit looser around the waist, which is wonderful, so I'm trying to tell myself that I'm gaining muscle - are you buying that?!?

My food related goal for this week has been to cut back on evening eating. I've probably mentioned that before...it is the only area I think I still need to address with regard to eating. The rest of the work is going to have to come from exercise. I love food too much to give up any more of it! Plus, in all seriousness, I do eat a healthy diet, and I am still nursing at night so I don't want to cut any more calories right now.

I've started trying to add a short walk at lunch to my routine and some jumping rope for a real cardio boost in the evenings.

I'll check back in next week and hopefully move that scale another pound or two toward my goal. Are you working on losing weight or getting in shape? If so, how's it going?

Fitting in Fitness

I'm a day later than planned on this one, sorry for the delay!

Two of the most important things to consider when planning an exercise strategy are choosing something (or a variety of things) that interests you and finding a way to fit exercise into your daily routine that doesn't feel forced or unnatural. When you look forward to working out and it fits naturally into your daily life it is much easier to consistently meet your fitness goals.

Prior to Sweetpea's arrival, for me that meant getting up at 5:00AM and meeting my mom at our local YMCA 3 days a week, taking a morning pilates class another day and attending my favorite class, cardio kick boxing, on Saturdays. This worked well for me because EmDee was on an early morning schedule and was leaving about the time I needed to get up. It meant I got to spend quality time with my mom, and I felt refreshed and energized for my day after a good early morning workout.

Lately I've been struggling to get up at 5:00AM due to periodic middle of the night feedings or simply not going to bed when I should. EmDee is still leaving early in the morning for work most weeks, which means I can't go to the YMCA because their daycare doesn't start until 8:00AM. I need a new plan!

One strategy I have been successfully implementing is fitting small bits of exercise into my day while I get ready and while I'm on my way to work...don't laugh, this may sound strange to you when I explain it!

I do push ups and sit ups before I get in the shower in the morning, usually 25 push ups and 50 sit ups. I do squats while I'm washing my hair, calf raises while I'm brushing my teeth, and pilates breath exercises while I'm driving into work. These are times when I'm otherwise preoccupied with things I have to do, but I can multitask pretty easily. These little bits of exercise add up and reduce the amount of strength exercises I need to do separately.

What I've decided regarding cardio is this - I'm committed to making a class at the YMCA each Saturday. I have a 10 minute solutions kickboxing DVD that I am going to challenge myself to use each day for at LEAST 10 minutes. I think that sounds realistic, and as I get used to fitting these smaller cardio sessions into my day, I'm hoping I will add additional sessions until I'm working out 30-50 minutes at least 4 days a week.

What do you do to fit cardio and strength workouts into your life? I'd love to hear what works for you!

Tweightloss Diaries - Healthier Eating

Photo by David Silverline

I’ve joined the Tweightloss challenge with some of my Twitter friends. I would like to get back into some of those last remaining outfits that I haven’t sported since Sweetpea came along, and more importantly, I’d like to increase my energy level. I was in the best shape I’d been in since playing organized sports when I got pregnant, and it felt great. I slept soundly, had energy all day long and LOVED the feeling of strength and flexibility that came along with my regular workouts.

The past sixteen months have been incredibly rewarding and at times challenging. One thing I’ve struggled with has been fitting exercise into my schedule without sacrificing time spent with family. I hate to admit it, but apparently I have also adjusted my portion sizes to account for full time nursing, which isn’t necessary anymore now that Sweetpea is solidly eating, well, solids! As a part of the Tweightloss challenge, my goals are:

1) make healthy food choices and eliminate some of the mindless evening eating I’ve been doing
2) fit exercise into my schedule in a way that is rewarding and unobtrusive

A few years ago I read French Women Don’t Get Fat and I remember enjoying the practical tips to healthier eating that the book presented. I decided to check this book back out from our local library and revisit it to help kick start my Tweightloss. As an added exercise, I’ll review my “findings” with you! Check back next week for more updates.

Last night I read the first three chapters of the book. It is a fun, quick reading book, and as I’d remembered, full of good tips. After revisiting the introduction chapters, here are the strategies I’m going to employ this month:

1) Keep a food diary - I know this is important, and I’ve been tracking my points but not the specific foods I’m eating. This month I will track the specific foods and timing of my meals to see if there is a pattern that needs “tweaking”.
2) Practice ritual eating - I will return to eating sitting down, savoring my food, and not multitasking at mealtimes. (something I am notorious for now that my time is so scarce) I am also going to start eating off of a smaller plate to help portion my food correctly and keep me from overeating.
3) Eat fresh foods - This is so much easier in the summer/fall when there is a wide variety of fresh produce around, and I’m going to take advantage of that fact. Hand in hand with fresh foods is cooking as many meals as possible yourself, so you are aware of what your eating and what is going into your body.
4) Make healthy substitutions - If there is a weakness you have for a particular unhealthy food, see if you can “healthy” it up a little bit by making smart substitutions. An example would be choosing light butter or applesauce in some of your baked goods, 2% cheese instead of the full fat variety, or reducing the amount of pastry in your favorite fruit dessert.
5) Drink more water - This is one I hear a lot, and I have been making a concerted effort to increase my daily water intake. I like the suggestion from this book to drink a big glass of water before bed and right after waking up—it helps fulfill my 8 glass a day goal, and counteract the dehydrating effects of sleep.

Are you working to improve your eating habits? What tips and tricks are working for you? Check back in tomorrow when I post about my fitness goals.

A simple summer salad

I like to cook lighter foods with fresh from the garden, vibrant flavors in the summer. This Tabbouleh (sometimes spelled Tabouli) salad fits the bill. I enjoy the traditional Lebanese version of this salad, but this recipe has been modified to include more vegetables. Replacing the olive oil with chicken broth retains the great flavor and eliminates much of the fat that was in the original. I often include shredded chicken or diced turkey if I'm going to serve this for dinner. If you prefer a vegetarian version, replace the chicken broth with vegetable broth. The vegetable quantities are suggestions that I often adapt to match what I have available and what my particular craving is on the day I prepare this. I hope you enjoy!

3/4C cracked Bulgar wheat
1.5 chicken broth (can substitute vegetable if desired)
3 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
1 or 2 diced tomatoes
1/2C shredded carrot
1/2C finely chopped green onion
1/3C shredded or matchstick cut cucumber
1/3C diced bell pepper
1/3C chopped parsley

Bring broth to a boil. Place Bulgar in a large bowl and pour the boiling broth over the Bulgar. Stir and let stand 1 hour. The Bulgar will absorb most of the liquid. Discard any remaining liquid. Add lemon juice, salt, pepper and mix well. Add vegetables and any meat if desired. Stir until blended, cover and chill.

Any of the vegetables I've included can be omitted or substituted to your taste. This salad is best made the night before as it gives the flavors time to mix and meld. I like this salad even better as the week progresses.