Do You Wear the Healthy Halo?

haloWhat are you chowing down on after a workout? Do you have the what I call the healthy halo effect? What I mean is that clients often tell me: I just worked out so I deserved to eat the doughnut, cake, cookies, bacon cheeseburger, whatever. The thing is you don’t usually work out so hard that you’ve actually burned that many calories.

Most of us don’t work out long or hard enough to actually offset the extra calories. (PSA: Even if you have worked out that hard your body performs best when it is fueled by real food). One large sports drink or Starbucks flavored latte and you may have had more calories than you worked off. If you walk at a moderate pace for an hour you’ve burned about 320 calories. A grande pumpkin spice latte without whipped creme is 310 calories and don’t get me started on the 10 teaspoons of sugar in that drink.

A better choice after your workout? Water, unsweetened coconut water or a coffee that’s flavored with spices rather than one flavored with syrup. Need a snack? Have an apple with some peanut butter or a piece of string cheese. I love tamari with seaweed flavored brown rice cakes with hummus: a little salty, creamy and crunchy all at once. Greek yogurt with berries and a sprinkle of low-sugar granola is another good snack.

You can have the treat once in a while but don’t kid yourself that you deserve it for working out. It’s something you enjoy and you have it occasionally, nothing wrong with that.

Do you struggle with food choices? Not sure what the best foods are to help you lose weight and keep it off for good? Do you want a way to live that’s not full of guilt or denial? Send me an email, janinemchale@empoweredplate.com, for a complimentary 20 minute power session where we will discover the top 3 issues you are having and leave you with a tip that you can start using immediately.

Dang, I Was Really Hoping to Enjoy That

IcedCoffeeLast week I was swept away by all the hype and the excitement by my friends posting about pumpkin spice lattes and coffees being available. I am very susceptible to suggestions, if you are eating pizza I will want pizza. Even though I find these coffees very sweet, I figured I would stick with a black pumpkin coffee and it will be my treat.

Bad move, it was so sweet I was not enjoying it. I ended up going home and brewing espresso with pumpkin spice (add 1 tsp spice per 4 scoops of coffee – it works with any spice) and dumping a shot into my coffee to make it drinkable for me. I figured with all the ice it wouldn’t be too strong, after all D&D just throws their hot coffee over ice so it’s pretty watered down to start with. Lesson learned, no buying pumpkin spice coffee unless it’s flavored with spices rather than a syrup.

I love treats and I make sure that I enjoy them when I have one but it doesn’t make sense to suffer through something I don’t enjoy. I grew up thinking that you had to finish the food on your plate, you couldn’t throw food out and wasting food was pretty much a sin. That’s a lot of baggage for food.

I still don’t like to waste food which is why I made the coffee into a more palatable treat. I am not going to keep something that does not taste good or has ingredients that I don’t like. Years ago someone told me all food goes to waste eventually, it doesn’t have to be through you. (TMI)? We’re not garbage cans and we don’t have to finish something just because it’s there.

That resonated with me and it’s something I keep in mind now. If I wasn’t home and couldn’t doctor my coffee it would have got tossed.

Are you struggling with food choices? Do you want to feel free and eat in a way that feels good to you? Send me an email, janinemchale@empoweredplate.com, to schedule a complimentary 20 minute power call to help you get you back on track. We will discover your top 3 challenges and have one simple step that you can begin implementing right away.

 

Gluten Free, Not by Choice

Lentils, tomato, zucchini (250x187)I’ve been gluten, dairy and corn free for 3 months now. My doctor believes I’m intolerant of all three items. I was not happy with the diagnosis but I’ve been avoiding those foods. Some days it feels like forever, other days it’s a piece of cake (wheat free and vegan, of course).

 

Most days I know exactly what to eat because I’m in control of the food. The picture on the left is one of my favorite easy meals, the recipe was included in my last newsletter.

Other times I’m out and it’s not as easy. I generally can find something but it’s not always the something I really want to eat. A friend said well you can always have grilled chicken over greens. This is true but who wants to eat that every time you go out? Boring!

Happily many restaurants are offering some better options. I’m constantly surprised by how many places cater to all of my restrictions. Those who don’t have specific gluten and/or dairy free menus are pretty happy to accommodate my needs. I’m not asking that they create a meal for me but they’re happy to swap out sides or omit the cheese. (those with celiac disease need to know there is no cross contamination with wheat and should avoid restaurants that don’t use separate prep area, pots, pans, etc).

Grocery stores usually have a gluten-free section and there are even a few markets that are completely gluten-free. Recently we stopped at a Wegman’s on our way home, they had a big selection of gluten-free items which were all together so I didn’t have to wander all over the store. They also carry dairy free coconut milk ice-cream, which was a bonus.

New to this? Go online to find gluten-free places near you, ask friends and acquaintances for recommendations. Like any change it takes a little time to get used to but it gets easier and becomes a habit.

Feeling overwhelmed and not sure how to make changes with your eating, gluten-free or otherwise? Email me, janinemchale@empoweredplate.com, to schedule a 30 minute power session to help you find the foods that will have you feeling your best. Why feel bloated, tired and in pain when there is a way to have relief?

Too Tired to Workout? 7 Tips to Bust Your Exercise Rut

I did itI’m so busy, I don’t have time to work out. I get bored exercising. I’d do that run if it were another time of the year. I’m just so tired at the end of the day, I need to relax. I feel guilty taking time away from my family.

Any of those sound familiar? I hear them quite a bit from clients, friends and even my doctor as to why they don’t exercise. I understand time is tight, it’s tight for most of us. We have various obligations and things to juggle during the day. It seems so much more enticing to sit on the couch than to go for a run or lift weights.

A healthier you will give you more energy and put in you in a better frame of mind. It keeps you happy and healthy, which your loved ones also benefit from. You can’t take care of everyone else when you are run down.

So how can you make exercise work in your routine?

Partner up with a friend to walk, hike or play tennis, something you both enjoy and will hold each other accountable for showing up. You can catch up with each other and motivate each other.

Make it something the family can participate in. Do you run? Your kids could bike along with you. Put a basket on a bike to hold your water.

Change up where you workout to keep it fresh. Run, walk or bike in a new neighborhood to keep it fresh. Even reversing your route makes it more interesting. Take a new class or buy a new video. If the workout is boring you won’t do it.

Schedule workouts the same way you schedule meetings or clients. Put it in at a time that is going to best work for you. That may mean early morning or late afternoon. Most gyms are empty around 2 pm.

When time is really tight break your workout down into 10 or 15 minute increments. 10 minutes 3 or 4 times a day is a great workout. You can focus on arms for 10 minutes, legs for another 10, do 10 minutes of cardio and 10 minutes of abs. Or you could do a full body 10 minute quickie workout, take walk breaks, dance, jump rope – the possibilities are endless.

Figure out what it is that you enjoy doing. You’re much more likely to follow through when it’s enjoyable. I love to dance and it never feels like I have to work out when a dance class is involved.

Sign up for a race or an event that you know you have to train for. Having a goal holds you accountable and you are more likely to keep up with your workouts.

Need help in creating a healthy balance in your life? Email me, janinemchale@empoweredplate.com, for a complimentary 30 minute power session to discuss your top 3 challenges.