Fit In Real Life

We Wish You a Merry Food-Mas

It's coming: The onslaught of delectable holiday treats. Right now, there's a plate of "stained glass cookies" that my daughter made last night sitting on my kitchen island. I can virtually guarantee that my neighbor will soon be stopping by with the delicious homemade chocolate peanut-butter balls that she makes every year. And later today, my kitchen will be humming with the production of raisin squares, brownies, cookies and a traditional Scottish steak-and-kidney pie (yes, some family traditions are a bit disgusting...).

 

In the past, I'd have simply given up and surrendered to the temptations of the season -- no matter what they were. But now, my stay-healthy strategy is simple and effective:

 

1. If it's not special, skip it. I save my splurges for the things that really come along once a year. Brownies? No way -- I can get those any old time. Homemade chocolate peanut-butter balls? Sign me up!

2. Savor the traditions. Sure, that steak-and-kidney pie is just about one of the most unhealthy foods on the planet. But my Scottish grandmother made it every year, as did my mother. Though they're long gone, one bite brings them both right back to the table for me.

3. Pump it up. Though time is short right now, I still get in my workout -- even if it's dancing around the kitchen to funky Christmas tunes or letting my dog chase me around the island at top speed (really, that could be my daily workout -- he never gets tired of it). 

4. Remember the protein.A nice pumpkin pie protein shake makes a great breakfast and makes it easy to get some protein in to counteract the crash that comes from eating too many fatty treats.

5. Leave the leftovers. I'm not hosting this holiday, so all treats will be left behind for the hostess and her family to enjoy. Not having to face down leftover cookies makes it much easier to avoid overindulging.

6. Relax (or as my 12-year-old would say, "Chillax"). The holidays are all about family and friends. Who wants to spend them worrying about every bite?

 

I won't be blogging on Thursday, so I'll simply say Merry Christmas and Happy Hanukkah. May you all enjoy a wonderful time with those who are dear to you.

Chicken or Egg?

No, I'm not talking protein in this post -- though both chicken and egg are great sources. Instead, I'm talking about the age-old concept of what comes first, particularly when it comes to healthy habits. See, I've noticed something...when I'm working out regularly, it's easy to stick to healthy foods. And when I'm eating healthy foods, it somehow feels easier to stick to a regular workout plan.

 

So the question I'm asking today is -- which comes first?

 

With holiday stress upon me and work deadlines pressing -- including the final copy edit on my book -- I've abandoned a few of my healthy habits and my body is feeling the difference. I'm not sleeping well, I'm tired and some might even say I'm cranky. I didn't mean for it to happen. But a missed workout here and an extra cookie there and all of a sudden, I'm feeling blech. Still, that's the beauty of knowing what my body feels like at top form -- I know immediately when something's off.

 

I'm not sure if I'll ever be able to answer the chicken-and-egg question, but I started the morning with a healthy breakfast and -- with the book manuscript out the door -- I'm about to leave for a fitness class. I guess in the end it doesn't matter what comes first. It only matters that I remember the value of taking care of my health.

 

 

The Day After

Now that I've woken up from my turkey-induced nap, I want to respond to a comment Elissa made in response to my "healthy holiday eating strategy" post. Here's what she said:

 

"I don't know why people have to suck the fun out of Thanksgiving by giving us the calorie count of everything that we could possibly stick in our mouths. I understand that this was made so that people would be aware of what they're eating, but still... Thanksgiving is just one of those days where I don't care about diets and whatnot, and I eat what I like. I don't go crazy, but I enjoy every bite and I don't think about counting the calories. It's just one day. How much can it hurt?"

 

Elissa, I want you to know that I completely agree with you and I really appreciate you making that point. Holidays -- especially those during which we gather with family and friends we rarely see -- shouldn't be about counting calories. Who wants to be so worried about what we're going to eat next that we can't pay attention to what our beloved grandma or toddler nephew is saying?

 

However -- come on, you knew there was a however coming -- nutritional information on our favorite holiday foods is valuable because it helps those trying to lose or maintain weight to keep an eye on the big picture. It was my turn to host Thanksgiving this year and even after I'd packaged up leftovers for my guests, I was still left with a colossal amount of food -- especially desserts, since many of my guests brought a dessert with them. Because I'd just had that buzz-kill reminder from Melissa of exactly how much damage could be wrought by desserts, I declared the next day "trash day." Even though I could hear my mother's voice in my head -- "What? You're throwing away perfectly good food?" -- I did it knowing that it was the healthiest option for my family.

 

My strategy? After a dinner of leftovers, I wrapped the cooked turkey in packages to use in dinners throughout the month -- it's great protein! The brownies were cut into small pieces, packaged individually and frozen -- they're great lunchbox treats for the kids. The pumpkin pie (also known as my personal nemesis)? Sadly, that had to go. I dumped it in the trash -- and, yes, I covered it with all sorts of disgusting trash items.

 

My point -- and I do have one -- is that I enjoyed Thanksgiving with my extended family and didn't worry about what or how much I was eating that day. But the day after? As I sorted through my leftovers, I reflected on Melissa's nutritional information and used that to remind myself that it's not a crime to get tempting leftovers out of the house.

 

I hope you all enjoyed a blessed and happy Thanksgiving -- with no calorie counting!

A Healthy Holiday Eating Strategy

It's just two days 'til Thanksgiving and I know what you're thinking: "How am I going to get through this day without demolishing my healthy diet?" Fortunately, Melissa Kirdzik, my fabulous dietitian during my year as Shape magazine's Weight-Loss Diary columnist, is here with her best advice for a happy, healthy Turkey Day. Melissa, what do you say?

 

Like any other meal of the year, if you know there's a chance you may overdo it on not-so-healthy fare, plan to get in a workout or some sort of exercise. Many towns have turkey trots and pie runs for you runners out there. If you're not a runner, try to make it to the gym for a quick workout. If you're pressed for time, try for at least 20 minutes of high-intensity cardio to rev your metabolism. 
 
Break up dinner and dessert with a walk outside or some sort of family activity. I know a few people who will be Wii bowling with their kids during the day. If you prepare ahead by making any dishes that can be fully or partially prepared the day or so before, you'll have more free time on Thanksgiving morning.
 
Make sure to eat breakfast and don't graze while cooking. Try to stick to eating lighter every few hours. Remember, it's not a rule that YOU have to get completely stuffed.
 
Limit calorie-laden beverages. Drink water throughout the day, and sip on peppermint tea after meals to aid digestion. Limit juices, punches, cider and eggnog.
 
During the meal, eat slowly -- you'll register feeling full more quickly. Put your fork down between bites, eat the turkey and veggies first,then the stuffings and casseroles, if you must.
 
Offer to help with the clean-up and dishes -- the host will love you and you'll get to move around. Plus, it's harder to keep reaching for pie with dirty, soapy hands. 

 

Don't forget to enjoy the day, of course. And if you go overboard? Get right back on track the next day and pump up your workout a bit to compensate.
 
I'll leave you with this: A typical Thanksgiving meal has about 7,000 calories. Here are some average calorie counts for some of the dishes you may be eating:
 

• Turkey, 4 oz. serving:  160 calories without skin, 210 with skin
• 1 cup mashed potatoes:  240
• 1 serving sweet potato casserole: 300
• 1 medium sweet potato: 100
• 1 cup stuffing: 150
• 1/4 cup cranberry sauce:  110
• 1 pumpkin muffin:  200
• 1 piece cornbread (1/8 recipe, 2 oz.): 200
• 1 pat butter: 40
• 1/4 cup homemade gravy: 40
• 1 serving green bean casserole: 300
• 1 slice pumpkin pie (no whipped cream): 340
• 1 slice apple pie:  410
• 5 oz. wine: 130
• 5 oz. champagne: 98
• Lite beer: 50-65
• Regular beer: 100-200

Thanks, Melissa, for stopping by with this great information. Happy Thanksgiving, everybody! 
 

Tea Time!

It's here! It's here!

 

I'm talking about the holiday tea line from Celestial Seasonings. Yeah, I'm a geek.

 

It's no secret that I'm a girl who loves her coffee. I was never a fan of tea; in fact, a college friend and I couldn't eat breakfast together back then because I hated the smell of tea and she hated the smell of coffee (thankfully, we had lunch). But last year, my dietitian, Melissa, talked me into trying green tea. She raved about its health benefits, so I gave it a try. It may be good for my health, but the taste was...how shall I put it?

 

Nasty.

 

When I complained, she encouraged me to try different flavors. So I tried strawberry-and-rose green tea. Didn't like it. Then I tried cinnamon apple green tea. That was decent, but I still didn't love it. But when I tried the "Candy Cane Lane" decaf green tea from Celestial Seasonings?

 

Now that's my cup of tea (sorry...couldn't resist).

 

According to Melissa, two to three cups of green tea each day will give me an impressive antioxidant boost that, research says, will help lower my risk of heart disease and stroke, boost my immune system, stoke my metabolism and help protect my cells from the risks of exposure to things like smoke and chemicals. Wow. But then she said the magic words that'll make any 40-year-old woman sit up and take notice: Green tea allegedly helps fight premature aging and improves your complexion.

 

All those health benefits and fewer fine lines, too? I'm convinced!

 

So if you see me in the supermarket, basket full of Candy Cane Lane tea, I hope you won't think I've gone and lost it. I'm just trying to buy a year's supply worth during this short holiday season.

 

Do I Dare Mess With It?

Thanksgiving dinner, that is.

 

It's my turn to host Thanksgiving dinner for the family -- 21 of us -- and I'm pondering the age-old question that confronts me every time I host a holiday gathering. Do I serve the traditional favorites, made the traditional way, or do I mix things up with some new recipes and foods that people may not be familiar with?

 

It's no secret that I'm a huge fan of Cooking Light magazine and this is the time of year when they bring out their best healthy holiday recipes. Leafing through the glossy pages, salivating over the pretty pictures while reading calorie and fat counts, I gotta tell you: I'm tempted.

 

Case in point: I usually make a do-ahead mashed potato dish that's really delicious, but involves sour cream, butter and cream cheese -- not exactly what you'd call healthy. However, during my year with Shape, I became a huge fan of the sweet potato (which I'd never even tried in my life, since my mom didn't cook them). I often eat a baked sweet potato for lunch -- they're loaded with vitamins and fiber -- but I can't get anyone else in the family to appreciate their orangey goodness. Do I dare force a new sweet potato dish on the entire family, or do I give up and serve the traditional mashed potato favorite?

 

I'm curious to know how you handle hosting holiday gatherings in your home. Do you keep it healthy, even though your guests may long for butter-laden side dishes? Or do you tell yourself it's just one day and keep it traditional?

 

How do you know when it's time for a new tradition?

Ready or Not, Here They Come

As I drove to school to pick up my daughter yesterday, I was flipping through the channels on the radio when suddenly I heard it -- the unmistakable sound of jingle bells. That's right...on November 10, one of the local radio stations had already started its schedule of 24-hour, non-stop holiday music. I don't mean to sound like a Scrooge or anything, but really? November 10?

 

That's just not right.

 

Just hearing those jingle bells made me tense up. I have a calendar and yeah, I knew the holidays were coming. But I'd managed to convince myself that I had more time before I had to start thinking about the shopping and the events and the presents and the food.

 

I'm going to choose to see the silver lining in all of this and realize that the early focus on the holidays will encourage me to plan well. How will I make sure I get my workout in during this busy time? How will I make sure I eat right and drink enough water? These things require planning, too.

 

So even though I'm not exactly feeling the holiday spirit yet, I'm going to take this time to get myself organized and know what I need to do to keep myself healthy in the coming busy weeks. With that said, here's some advice from the Discovery Health Channel for managing food -- and all its temptations -- during the holidays.

 

Ho ho ho!

 

On November 11? That's just not right.

 

 

Ask The Dietitian: It's Pumpkin Time!

Melissa Kirdzik, my dietitian during my year as Shape magazine's Weight-Loss Diary columnist, is here today with a fabulous recipe featuring one of my favorite flavors (and major holiday food temptations!) -- pumpkin. Check this out:

 

This is the time of year when many of my clients (Me, me!) cave to the ever-tempting pumpkin pie (Dara again: Let's not even talk about the caloric horror that is the Dunkin Donuts pumpkin muffin). The news about pumpkin isn't all bad; besides its great taste, pumpkin also has a pretty impressive nutritional content: It contains antioxidants (carotenoids and lutein), iron, zinc, Vitamin A, Vitamin C and fiber. At only 50 calories and three grams of fiber per cup of pumpkin, this Pumpkin Pie Shake is a great health booster for someone watching calories.

 

Melissa's Pumpkin Pie Shake

 

One scoop vanilla whey protein powder

1/4 cup 100-percent organic pumpkin puree

One cup skim organic milk

Stevia (to taste)

Pumpkin pie spice (to taste -- I usually start with 1/4 tsp.)

Optional: Two tbsp. Cool Whip

 

Blend all ingredients in a blender. For an extra-thick cold treat, add two to three ice cubes while blending.

 

Drink immediately.

 

Sounds yummy, Melissa! Thanks for stopping by...I'm off to pick up some vanilla whey protein powder so I can try this recipe today.

Food And Kids: Who Decides?

Remember being told to clean your plate when you were a kid? Or that children in Africa are starving and therefore you should eat everything in front of you? Now that I'm a mom -- especially one of picky eaters -- I'm more conscious than ever about the messages I send my kids about food.

 

A new Temple University study about how children choose their food portions has me thinking about the way I serve dinner. We don't typically eat family-style dinners around here, unless it's a holiday or we have a big group for some reason. Normally, when I'm done cooking, I plate everybody's food for them and bring it to the table.

 

Why?

 

Because that's the way my mother always did it.

 

During my year with Shape, I learned that some of my traditional ways of thinking about food were traditions that were best left in the past. When somebody puts food on a plate for you, you typically eat it, right? It's almost a mindless thing: Here's my dinner and I'll eat until it's gone. When you're in charge of your own portions, though, you're able to take your own hunger level into account, taking only the amount of food you feel like eating. By serving yourself, you (hopefully) learn to make choices based on actual hunger, not on somebody else's idea of an appropriate serving size.

 

A valuable skill for a healthy life, no?

 

So tonight, when dinner's ready, I'll call my kids over and ask, "What would you like?" and "How much?" After all, the choice should be theirs.

 

 

Next Time, I'll Just Make A Donation

When my walking buddy came over for our walk yesterday, she came bearing eight -- count 'em, eight! -- candy bars. Her talented kid is selling them for school to raise money for one of her camps or programs. Really, how could I say no?

 

Well, I could have said no. Or I could have bought just a couple. Instead, I found myself writing her a check for all eight bars. You know what this means, right?

 

There's chocolate in my pantry.

 

If you've learned anything at all about me by reading this blog, then you know this is what we'd call a "situation."

 

Fortunately, we're already down to six bars (one bar for each kid after yesterday's baseball game). OK, five-and-a-half bars...I ate half of the dark chocolate bar yesterday after finishing a story. But hey, it's not all bad. Have you seen this study that points out the health benefits of dark chocolate? I can feel the antioxidants coursing through my veins.

 

Or maybe that's just a sugar rush.

 

In any case, I realized after the fact that I can prevent these situations. I could have just said, "I don't want any chocolate, but here, let me write her a check for what I would have spent." That's even better, I suppose. She can take my donation and still have the bars to sell to someone else.

 

See how great I am at coming up with creative and healthy solutions after the fact? In that moment, though, the only thought that came to mind was, "Chocolate!"

 

Never fear, though. I'm in control. I've already read the nutritional facts and chosen my bar for the day. I'll adjust my overall calorie intake accordingly, soldier on with my planned workout and enjoy my chocolate, guilt-free.

 

Because really, life's too short not to, isn't it?