Elastic Waistband to the Wayside

Just say no to needing elastic pants this Thanksgiving and the weeks that follow… Here are three simple, easy to follow tips to stay guilt-free after your holiday eating parties.

Use smaller plates.

You will have to serve yourself smaller portions. Serve yourself 1/3-1/2 you would normally put on your plate. Follow the following the tips. If you end up going for a second serving you will know what you want, but still serve a smaller portion. You will save yourself at least half the calories of Thanksgivings of the past.

Savor every morsel of food you put in your mouth.

In order to prevent guilt-ridden overeating and letting out the waistband on your trousers, serve yourself smaller portions, enjoy your food, and take smaller bites.

Practice conscious consumption.

Rather than eating while deep in conversation. Look at what you stick your fork into before putting it in your mouth. Enjoy the flavors, while letting the food stay in your mouth longer as you slowly chew. You will be less likely to overeat the food that is not as satisfying to you, become satiated faster, eat more slowly (which means you will have less time to go up for seconds), and enjoy the taste of your meal at the first plate.

Start practicing now, as your party season begins.

Recipe: Fresh Fall Fennel & Celery Salad

Fennel bulbs

After making mashed garnet yams and crispy fennel, a la Pace Webb, I was left with long fennel stalks. I was planning to try Pace’s fennel apple salad. However, I didn’t have apples, nor gorgonzola in the refrigerator. What I did have was celery, so I thought about what would compliment the flavors and texture of celery & fennel. The product…

4 celery stalks, 2 fennel stalks, 1/2 small onion, 1 cup frozen corn, 1 tbsp olive oil, pinch of kosher salt, pinch of ground pepper, dill & fresh parsley to taste

Chop celery and fennel into 1/8-1/4 inch slices and roughly dice onion. Heat the olive oil in a pan over med-low heat. Saute celery, fennel and onion, with salt, for 2 minutes. Add frozen corn, heat for 3 more minutes. Add pepper, dill, and parsley. Stir for another minute to marry the flavors. Then plate.

For a lunch salad, you can add grilled chicken or toasted pine nuts and gorgonzola cheese crumbles.

Not including any chicken or other additions, this whole recipe, which serves at least two (more if used as a side dish), contains about 300 calories-total. The health benefits include being high in fiber, antioxidants, and minerals. The sweetness of the corn can curb a sweet tooth, while the high fiber content helps inhibit the absorption of fat.

Product Review: Lululemon Athletica-Ultra Run Short IIG

Ultra Run Short provided by http://lululemon.com

The verdict is in. Even short, muscular legs look good in these shorts. Until now, I have never worn running shorts to workout because of their bubble-butt causing cut. For you long-legged women, they will look great on your legs, too! (Although, I’m sure you look great in most shorts anyway.)

These shorts feature 4-way stretch, so they’ll always be comfy and return to its natural shape, mesh Coolmax liner to keep you held in and dry, drawstring waist to keep them sitting where you want, a card & key keeper pocket to keep your hands free, and the Lululemon quality.

For those of you who know me, I love all things Lululemon. However, the biggest shocker for me was to find that I did not feel bashful in these shorts. Typically, I will avoid running shorts for the reason in my intro. I am very pleasantly surprised that I felt covered, cool, and chafe-free when I went on a 12.5 mile run and in my cardio playground class (which includes jumping, skipping, hopping, squatting, and crawling).

The Lululemon Athletica price tag tends to run a bit spendier than most people think to invest in workout clothing. However, I have been converted and find them worth every penny in timeless style, quality, durability (they can be machine washed and dried on any setting). The apparel will become your favorite piece of exercise clothing for years to come.

Bonus-check out your local store’s schedule of free fitness classes.

Economic Effects on Our Health & Well-Being, Part 4

This fourth, and last, installment to the series, “Economic Effects on Our Health & Well-Being,” was intended to be dedicated to nutritional guidance. Although I have a certification in weight management coaching, nutritional counseling is not my area of expertise. Therefore, I can give you a few words of wisdom, which have been reinforced by other nutritional experts: Eileen Weilbacher, Jen Ford, and Nina Segil:

• Consume foods rich in B-vitamins. The various B-vitamins assist in production of red blood cells, nervous system function (can improve brain function and reduce anxiety), and metabolism. Some examples of foods rich in vitamin B are green leafy vegetables, fish, poultry, sweet potatoes, broccoli, and legumes.
• Include omega-3 fatty acids in your diet. Not only are omega-3s heart healthy, they help reduce the symptoms of depression and hypertension. This heart healthy oil can be found in coldwater fish (like salmon), flaxseeds, kidney beans, grape leaves, spinach, and walnuts.
• Don’t be afraid of mono-unsaturated fats. Consuming fat gives us a natural comforting effect. It makes us feel fuller faster, also, preventing the feeling of being hungry-all-the-time and the need to nosh continuously. Recommended sources of mono-unsaturated fats are walnuts (tablespoon of crushed), almonds (tablespoon of slivered), slices of avocado. You can throw them on salads, in yogurt, create shakes, or mix with fruit for a well-balanced, satisfying meal.Therefore, consuming these “good” fats in moderation is recommended.

The following tips were published in my last newsletter. They include health and wellness recommendations for you to follow when under stress.

1) Elect to exercise – It boosts your body’s mental- and physical-coping mechanisms.

2) Resist overindulgence in “comfort foods“ – Mentally, it can induce feelings of guilt. Physically, perpetual overindulgence in food leads to weight gain, which spurs various health risks.

3) Consume caffeine in moderation – Stimulants promote anxiety. Some research has also shown that our body’s inflammatory response to caffeine can perpetuate or worsen any inflammation in our organs.

4) Include nutrient-rich foods in your diet – Nutrient-rich foods (particularly organic) sustain you longer, making you less vulnerable to cravings for “comfort foods.” Once absorbed, they help your body cope better, mentally and physically, by restoring hormonal balance, providing energy, and reducing inflammation.

5) Recognize your accomplishments - Be grateful of everything you were able to do throughout your day, including making friends smile or having dinner with your family. Being aware of all that you are able to offer the people around you at home, work, and play helps prevent a dismal state of mind.

6) Focus on your desires -  “The Secret” helped us understand it, as life coaches around the world advise it – visualize what you want and not what you fear. Visualization leads to fruition.

7) Laugh often – My favorite recommendation from Dr. Norman, “Research shows that laughter produces both physical and psychological dividends. It reduces stress and anxiety and increases tolerance to pain. Since, when we laugh, we stretch muscles, breathe faster, and send more oxygen to our tissues, some have compared the benefits of laughter to mild exercise.”

Think in 8s – For the superstitious, this is the number representing prosperity.

All of our tips are applicable to your life, even when you are not under stress. However, these good habits are easily forgotten when we are distracted by stressors. Please use these posts as reminders, and good living habits.