diet

Do You Feel too Busy to Eat Healthy? Add Green, it is Simple!

Too busy to eat healthy!  That is what many women think.  I’ll admit; it can be overwhelming to think of all of the things I should and should not eat.  To make things easier, have you thought about focusing on one healthy habit at a time?  It can make things much easier. For example, take a little challenge this month and see how much green you can add to your diet each day.  Don’t worry about what you should not eat, just think of ways to add green. It can be simply done even for busy woman.  Here are my top picks.

For a few snacks to go, green apples and pears are a great quick afternoon pick-me-up.

 

One of my favorite snacks is to chop raw zucchini with carrots.  Throw them in a Ziploc when you are on the run and you are able to grab some green at any time.

For lunch, I love to add green grapes to my spinach salad with raspberry salad dressing.

 A favorite summer time dinner is asparagus on the grill and it’s easy to sneak in broccoli, zucchini, green peppers into spaghetti or lasagna for my kids.  If chopped real small, they never notice.

I love to cook cabbage on a Sunday afternoon to have ready for my lunch or dinner during the week. Even though I am the only one in my house who likes it, at 88 cents a head (on sale) I can afford it if I have to throw some out.

Of course, those are all of my favorites.  However, there are so many things to chose from, such as: arugula, artichokes, rabe, kale, collard greens, green beans, lettuce, and cucumbers.  It is not hard.  Just think about your schedule and think outside of the box and you can “Go Green” in your diet, one step at a time, no matter how busy life gets.

When you focus on simple things to add to your diet, it moves your attention away from what should not be a part of your diet.  “Going Green” really is simple,.  Why not try it!.

 

 

Gone Fishin'

What is it about the start of a new fiscal year that causes so many of us to re-evaluate all of the little things that make our lives our own?  We set goals to eat more vegetables and lay off sweets so we can fit into those stylish jeans.  We talk about buying organic & supporting local farmers while promising to wash our faces every night before bed so we don’t continue to age ourselves unnecessarily. All great changes to make, but all merely changes to the surface.  Roll up your sleeves and push back your hair ladies it’s time to GO FISHIN’!  People who are always to striving to change their outsides more than likely need some changes to their insides too and what better time of year to help our friends find a little Jesus.

He is the cardiologist to the heartbroken, chef to the hungry, father to the fatherless and it’s high time we show folks just what his love feels like.

"While walking by the Sea of Galilee, he saw two brothers, Simon (who is called Peter) and Andrew his brother, casting a net into the sea, for they were fishermen.  And he said to them, “Follow me, and I will make you fishers of men.”  Immediately they left their nets and followed him."  Matthew 4:18-20 (English Standard Version)

Be transparent with the people you are in contact with daily.  Let his love shine through you.  Be open to answer questions about faith truthfully.  Above all, remain respectful as you share the word.  You role this time around may be as the seed planter.

"The fruit of the righteous is a tree of life, and he who wins souls is wise."  Proverbs 11:30 (New International Version)

Most workplaces have No Solicitation policies, which often includes sharing written materials on faith.  Be aware of what you can and can’t do when it comes to fishing.  You can’t do much fishing if they take away your license.

Stoplight Prayer:  Father in Heaven, thank you for blessing me with all that I have and showing me all that you are.  Help me to show others all the wonderful things that your love has to offer.

No More New Year’s Resolutions

This may be time of the year when you are gearing up for a New Year’s resolutions to start your fitness program, lose weight or eat better.

 In my 20 yearsexperience in fitness as a certified personal training, weight loss instructor, licensed well coach and leader in the industry, I have learn that 50% of women drop out of most fitness programs within the first 6 months.  It is heartbreaking for me, as someone who is passionate about health and fitness, to see these women give up.  I have come to learn the reason why. 

 The truth is there is no one “diet” or exercise program that works for everyone. To be successful in weight management, women must find what works for them, personally.  Each year they are told something different. Give up carbs and their favorite foods; do P90X; walk 30 minutes a day or do the latest dance class craze. It can be confusing and overwhelming. The problem for most busy women is they are attempting new programs that are not conducive to their busy lifestyle or address the issues that lead to their inconsistency. When it does not work, it can quickly lead to feeling like a failure and giving up any hope that healthy eating and exercise are even possible.

 I know without a shadow of a doubt there is hope and they do not have to give up just because it is not working. For me, as a career mom with a desire to be healthy, I understand the challenges of multiple responsibilities with long to do lists for many women.

 If you are ready to be in control of your eating and have a consistent exercise program, even with your busy lifestyle, forget the New Year’s Resolutions.  You know they never work long term anyway.  Instead consider designing a personalized food and fitness plan that you know will work with your schedule and lifestyle.  Throw out what worked in the past (temporarily) or for some one else and discover how to be confident in your own program because you know you can do it consistently. 

 If you’re unsure how to do that and you’d like some help, a free consultation with me might be the best way to get started.  We will discuss strategies to overcome certain food triggers and inconsistencies in your exercise; the best exercise program and eating plan for your schedule; and what motivates you to exercise and eat healthy for a lifetime.  

 Please email me at Crystal@yourfitnessdesigner.com to get scheduled for this free session.

 

 

Simple Accomplishments

By now, our New Year goals for 2011, for many of us busy women, may seem a little too unrealistic.  I have been guilty of making my  “to do” list so long that I became overwhelmed and accomplished nothing.   I have recently discovered a simple way to organize all of my family photos and kid’s events.  I have been haunted over the past few years trying to keep them all together with a system that works.  Simplicity is my new favorite friend.  I have a few steps that work and make me feel good about myself and well organized. SIMPLICITY is also the key to eating healthier and can make a difference in managing your weight.  See if any of these can work for you.

1. Switch from Regular Soda to diet.

Think about it, a 12 oz can of coke is 140 calories.  Do you really want your calories going to drinks that have no nutritional value?  If you take out 2 cokes a day or an equivalent of 300 calories in drinks and walk 2 miles which burns approximately 200 calories, you have decreased your calories by 500 a day, which leads to weight loss of 1 lb a week. If you can’t stand the thought of a diet drink, get a fountain drink and have half real and half diet until you gradually acquire the taste of a diet soda.

2. Never skip breakfast.

Eating breakfast kick starts our metabolism and gives energy for the activities that face us throughout the day.  You may think you are saving calories by skipping breakfast, but we tend to overeat in our other meals.  Choose a breakfast that is full of protein and fiber that will assist to control your appetite for the day.  One of my new favorites is Nature’s Grain Bagel at only 150 calories and a whopping 19 grams of fiber (75% of recommended daily fiber allowance). Pair this with 1 TBS of peanut butter and a banana and you have a great tasting nutritional breakfast for 320 calories, 5 grams of Protein and 21 grams of fiber.  That is a deal. Not only is it delicious; but because it is loaded with fiber and nutrients, you will notice how satisfied you are with less cravings for sugary foods.

3. Chew your food slowly and always sit down when you eat.

We can be in such a hurry while we eat, we do not even realize how much we are consuming.  Enjoy every bite of your food along with the company and conversation.  Make sure you are sitting down and looking at your food before you get started instead of running around doing multiple projects.  Pay attention to your food and get to know it before getting started

4. Substitute sweet potatoes for white potatoes.

A sweet potato contains twice the recommended daily amount of vitamin A, almost half of the recommend daily amount of vitamin C, and, if you eat the skin, even more fiber than oatmeal. Make a habit of replacing a sweet potato for white potatoes and white rice. It gives you more bang for your buck and can fill a sweet tooth.

5. Ask for salad dressing on the side and choose lower cal dressing.

Never allow someone else to be in charge of your salad dressing.  Unforeseen calories can easily add up.

Make your healthy plan simple for you in 2011.  Simplicity can get things accomplished.

Motivation to Change

Motivation to exercise and eat right! Why don’t we have it? How do we get it? Change in our routine may be necessary from time to time.  Have you ever thought if I have to get on that treadmill one more time or hear that instructor tell me what to do with her bubbly smile, I will scream?  If you are not willing to try something new, you will eventually quit all together.

Sometimes we get stuck in a rut doing the same things over and over and then wonder why nothing is working and why we have lost our motivation.  We want to be healthier, stronger, have consistency in our habits and of course, see results, but we are not always willing to change a behavior.  So we lose our motivation to keep going because we are bored and begin to think nothing is working.

Another reason we may lose our motivation is that we are holding to the same thing that motivated us in the past and then wonder why it is not working.  It may be time to think of a new motivation.  For example:   20 years ago, the only reason I exercised was for my appearance.  Today, I do still care about how I look  (lets all be honest), but if I tried to use my looks as my ONLY motivation to eat right and exercise, I would probably quit on those days I could care less how I look.   My motivation to live healthy is to set a good example for my children, to have a higher quality of life and most of all .... be the best I can be physically and mentally for myself and my family.

To have results in our health, fitness and life, we need to be willing to make changes even if they are small.  I once had someone say to me, you may not be able to do what you want to do, but WHAT CAN YOU DO. Here is a little tip, try logging your exercise and food for one week to see if you are really eating what you think you are or exercising hard enough.  Are your eating healthy food but your portions are way too big, are there hidden calories that you never thought of, or are you sabotaging your workouts by ending it with a 300 calorie drink? Once we identify behaviors that may need to change, and connect with our motivation, we can then begin to have consistent behaviors that bring us results.

Our health is a lot like our spiritual growth.  We pray for something new, but all we do is pray when God may be calling us to step outside of comfort zone, take a risk, or be open to new opportunities.  What worked in the past may not be working any longer.  We are not open to new things because we know that is not what would work for us.  It did not work in the past so why would it now. I have a new favorite verse Isaiah 42 :9

Behold, the former things have come to pass.  Now I declare new things: before they spring forth I proclaim them to you.

How about this quote, which for me personally, can be kind of painful-

“If you want to change attitudes, start with a change in behavior.”

William Glasser

Forget about what may have worked in the past, think about something new.

What is your new behavior and motivation?

To learn more about how to be fit for life by creating a  plan just for you with your personal Wellness Coach, contact me crystal@crystalclearchange.com or 409-550-7606