Healthy Eating While Shopping

So, you sat out Black Friday.  Who could blame you. What’s up with Kohl’s opening at 4am! Honestly what could you possibly need at 4am!! Okay back to the story.

You are heading out looking for just the perfect gift, so here are some strategies to shop all day without blowing your diet!

  1. Start with a healthy breakfast — be sure to include some protein to help keep you satiated, sorry yogurt is not a good source of protein, Greek yogurt is a better choice or cottage cheese.  Also try to have a whole grain cereal, oatmeal or muesli.
  2. Stay hydrated! — sometimes thirst is masked as hunger.  So make sure you bring you own water, sorry diet soda, Starbucks, or teas don’t cut it.
  3. Lunch time choices — when it comes time for lunch choice, lean meats such as grilled chicken without any sauces or cheese, green salads, non fried foods.  At the mall your best choices are Au Bon Pain, Subway or any place where you can control how your food is prepared.
  4. Bring healthy snacks — bring along some nuts (no more than 1oz), fruit and a protein shake so that you are tempted to swing by and grab a cookie or 2.

Thanksgiving Leftovers


  • 1 1/4 lb leftover Turkey chopped
  • 2 cloves garlic, chopped
  • 1 large onion, chopped
  • 1 large red pepper, chopped
  • 1/4 tsp crush red pepper
  • 3 tsp Italian seasoning
  • 1/2 tsp freshly ground 4-pepper blend
  • (2) 28-oz cans diced tomatoes, with liquid, no salt added
  • (1) 15-oz can Bush’s Best pinto beans, liquid drained
  • 2 tsp hot pepper sauce
  • 1 pkg 6-oz each, sliced, fresh mushrooms
  • 3/4 cup all natural, no sugar apple juice
  • 1 cup frozen corn, thawed
  1. Spray pot with cooking spray, put in your chopped leftover Turkey
  2. Add the garlic, onion and red pepper. Cook for 3 minutes and add crushed red pepper, 2 tsp Italian seasoning and fresh ground 4-pepper blend. Cook for 8 minutes, then transfer to a large pot.
  3. Add the tomatoes with the liquid, the pinto beans with the liquid, the cooked turkey bacon and the hot sauce. Stir in the zucchini and mushrooms.
  4. Bring to a simmer and add 1 tsp Italian seasoning, then reduce to low heat. Cook for 1 hour, stirring occasionally. Serve over brown rice.

Calories: 100
Fat: 2g
Carbs: 10g
Protein: 10g
Cholesterol: 13 mg
Fiber: 3g


Don’t starve yourself Turkey Day!!

Okay so today your headed to grandma’s house or Aunt Susy’s and they make the best (insert the food or dessert) Now you think the best strategy is to starve yourself all day so that you can get your grub on at Thanksgiving dinner.


Trust me, my Grandma is the best cook, she can make brown rice take like a treat.  Sorry, I digress.  When you starve yourself you body goes into starvation mode and thinks no food is coming an actually holds on to all the food that you eat.  So when you think you are saving calories and not eating you are actually doing a disservice to your body and all the extra food that you consume because you are hungry will turn to wait for it.. FAT!!!  So the moral of this story!!

Severely restricting your calorie intake will not work!  So are are asking, what should I do to serve a day of eating!

  • eat small meals throughout the day
  • drink water so that you stay hydrated
  • pick your battles, select 2 high fat/caloric items and you are done
  • lose the dark meat — white meat has less calories and fat

Good luck out there!! We can survive the holiday without gaining much weight.


Holiday Cocktails

Americans drink more hard liquor in December than any other time of the year, according to the Distilled Spirits Council.  Plus, we all drinking leads to EATING!! If you’re picking appetizers all night, you’ve got your head first in a pizza, or worse yet, as the Brits say if your drinking eating is like cheating!

So it the holidays and with everything that is  going on in the world, who can blame a girl for going out and getting a cocktail or 2.  But here are suggestions on how to do it without blowing your diet. Try on of these to cocktails.

Chocolate Martini (10 oz.)
Calories: 438
Carbs: 24 grams

Irish Coffee
Calories: 210
Carbs: 8 grams
*Sorry no whip cream

  1. Since you are drinking make sure you EAT, nothing is worse that drinking on an empty stomach
  2. Be sure to eat something before you go out that way you are not ravenous and won’t make unhealthy choices

Do you have any healthy tips you’d like to share, let me know! I would love to hear from you.


What Is The Best Time To Exercise?

There is no scientific evidence about what is the best time the exercise, what really comes into play is motivation?  When will you FEEL like exercise?

We all have different body clocks, some of us feel our most energy in the morning or in the late afternoon. Which is great, but with all of the other obligations — work, friends, family following your body clock may become a little difficult.

According to the American Council on Exercise, they find the people who exercise first thing in the morning tend to be more consistent with their exercise as its less likely to get squeezed out due to time constraints.  I work out feel great because I have done something for myself and it’s not possible for anything to get in the way.

Now I hear what you are saying, setting the alarm for 5am stinks, but .. it’s WORTH IT!!!  So, how do you do it.

  • Set a bed time! Yes a bed time, you need to sleep and with the invention of Tivo, DVR there goes your excuse about missing your favorite TV shows.
  • Relax a little before you go to bed, so that you can fall asleep — try reading or listening to relaxing music before you go to bed
  • Lay out your clothes before you go to bed, so all you have to do it get dressed.
    • I even had one client dress in her gym clothes
  • Make a date with yourself and put your workouts in your calendar.

Be sure you have something in your stomach before you head off to gym.  It doesn’t have to be a full Old Contry Buffet breakfast, but something small like a banana, piece of toast or a glass of juice.


10 Healthy Thanksgiving Tips

  1. Don’t want your turkey to dry out try rubbing olive oil mixed with herbs and garlic.
  2. Avoid the skin and dark meat  — you’ll save tons of calories
  3. When your stuffing recipe calls for butter try using chicken broth.
  4. Decide the few thing that you are going to splurge on before you go.
  5. Go for a pre-Thanksgiving Day walk, or try a turkey trot to help burn off some calories
  6. Watch what you drink, because liquid calories do count
  7. Don’t starve yourself all day, make sure you eat sensibly during the day
  8. Replace some of the sugar in your baked good with applesauce
  9. Use light varieties of sour cream, cream cheese or butter
  10. Be friendly, get up a talk with friends and family away from the food table so you won’t endulge in mindless eating

Set Realistic Weight Goals

A new client of mine approached me with a big challenge.  She as a number of goals that she wants to achieve over the next year, she wants to:

  1. lose over 100 pounds
  2. pass the bar
  3. graduate with her MBA
  4. start interviewing for a job
  5. start dating again
  6. potential attendance to the inauguration of Barack Obama

Do you have goals like this?  Have you ever set goals like this?  Now honestly tell me how successful have you been?

Many people have these goals and if they don’t achieve them within a few weeks, they get disappointed and go back to their old habits and behaviors. My advice to her was slow and steady wins the race.

Instead of focusing on the top of Mt. Everest, let’s set up a number of steps along the way, and celebrate each step.  This will help keep you motivated to keep going. I also encourage all of you to tell as many people as you know what you are doing say that way, they can help hold you accountable and provide a little encouragement along the way.

These next 2 will be the hardest of all

  2. STAY POSITIVE!! You can do this and You will do this!

Changing Your Current Eating Habits

So, you just go an invite to a special event were you want to wear that little black sleeveless dress, or just booked that Caribbean vacation.  Then you look in the mirror and say……

OH CRAP! I gotta loose some weight!

The first question you have to ask is are you prepared to change your eating habits?  If your eating is not fully in line they losing weight will be tough. The best way to do this is to ask yourself:

  • what are you eating?
    • will journal all your food and exercise
  • how much are eating?
    • are you willing to start weighing and measuring your food
  • when do you eat?
    • time of day
    • is it an emotional response
    • is there long time lapse between when you eat
  • how do you feel after eating?
    • full
    • still hungry

After answering theses questions how do you feel? Are you ready to take the next step are you willing to commit to changing your eating habits?


No Cook Breakfast

I hear so many times, from my clients that I don’t know how to cook! Well trust me, I’m no Martha Stewart.  But I do liken myself to Rachel Ray, okay a little less perky, but I can whip up some healthy recipes with minimal cooking experience in 30 minutes or less.

So here’s a minimal cooking recipes.

  • 1/2c oatmeal
  • 1 T sunflower seeds
  • 1 T dried cranberries, raisins or cherries
  • 1 c skim milk

place in a bowl, cover and refrigerate overnight.

This recipe can easily be doubled to feed a family, the current serving size is 1.

Nutrition: 332 calories, 7.5 gram fat (1.5 saturated), 48 grams carb, 138 mg sodium, 5 gram fiber and 18 grams protein

Okay other options:

increase the protein — stir in some protien powder (any flavor you like)

mix up the nuts — try almonds, pecans, walnuts
change the milk to Fage or any other greek yogurt

This one is so easy you can’t screw it up!

Do you have a favorite no cook receipe that you want to share?


You are your own worse enemy!

Remember happiness doesn’t depend upon who you are or what you have; it depends solely on what you think. ~Dale Carnegie

This quote sums it up quite nicely.  I hear so many excuses, time, money, family conflicts, work you name it. But what we really need to do is change our thinking. Making time for yourself just as important as taking your kids to soccer and meeting deadlines at work. So instead of saying well, I’m a mom and I can’t do it, or to be the best employee and get ahead, I have to stay late. It’s time to think about yourself and how you can help yourself. If you aren’t taking care of yourself, how can you take care of anyone else.

We are our own worse enemies, we are great a negative self-talk.  So, when you feel yourself saying something negative, turn it around! Think about what are you good at, if your not good how can you make it better!  Remember baby steps, we all fall down, but its the strong women who dusts herself off and starts again?

Talk to me how are you going to change your thinking?