Posts Tagged ‘healthy eating’

When it comes to weight loss, people often kill themselves with dieting or other severe restrictions.  Taking this approach in the long run will not only have damaging effects on your health but will also result in failure to achieve those desired fitness goals.

Keep it simple and painless.  The less complicated your efforts are, the more likely you will be able to maintain your progress.  Staying healthy should be your number one priority.  It is also important to make the necessary changes in your lifestyle in order to balance out your exercise and nutrition in the long run.  It doesn’t have to be difficult, but it definitely needs to be doable.

http://www.webmd.com/diet/ss/slideshow-no-diet-weight-loss

Cindy Lai Fitness

Need some help in cleaning up your eating?  Learn how to do so with a great teleclass given by Marissa Vicario, Integrative Nutrition Health Coach, details below.  Check out her website as well.  This is not to be missed!

Cindy Lai Fitness

Green Your Diet: Top Tips for a Plant-based Approach to Eating

Tuesday, November 15, 7 p.m. ET

From the comfort of your home or office (dial-in information provided upon registration)

Absolutely free! Registration required … sign up here.

What You’ll Learn:

• The obvious and not-so-obvious benefits of a plant-based diet
• Top tips and tricks for adding more plant foods to your diet
• Do’s and Don’ts for going meatless
• How to navigate restaurant menus and social situations

What You’ll Get:

• First-hand advice from a veteran vegetarian who has made every mistake in the book!
• Useful cooking, shopping and meal-planning tips
• Advice for making a smooth and easy transition
• Guidance on getting the nutrients you need to feel energized
• A booklet of easy and delicious recipes to get you started

This is a teleclass not to be missed… sign up here.

Can’t make it? No worries, we’ll record the call and send it out after, but it’s highly advised you attend in person.

Marissa Vicario

marissavicario@hotmail.com

Check out my web site at www.mwahonline.com

Follow my blog at http://whereineedtobe-marissarose.blogspot.com

Sign up for my monthly newsletter: http://eepurl.com/fWdZ

Next time you pass these foods in the grocery aisle, add them to your shopping cart for a more nutritional boost:

Kiwis – contain more immune system strengthening vitamin C than oranges, grapefruits and strawberries.  Chop them up and add them to your greek or soy yogurt or to your salad.

Beets – contain folic acid which has been shown to lower levels of homocystein, an amino acid in blood linked to heart disease.  A Roasted beet salad with goat cheese and pine nuts is one of my favs. Or you can drizzle them with olive oil and place in the oven for approximately 30 minutes to an hour on 375 degrees.  Doing so will bring out their sweetness.  Another way is to have it as a juice along with your greens.

Pumpkin seeds –  are high in protein and rich in phystosterols – shown to reduce levels of bad LDL cholesterol.  Add them to your homemade trail mix or salad.

Bamboo shoots – high in fiber and low in calories, this veggie is packed with antioxidants that ward off free radicals that cause cancer.  Add them to your salads, soups and stir-fries.

Swiss chard – is loaded with potassium which helps to prevent muscle cramps by keeping your electrolytes in balance.  Prepare in garlic and olive oil for a tasty side dish.

There are a variety of nutritional boosting foods we have easy access to.   We often tend to eat the same things over and over again so spice it up sometimes.  Take advantage of foods that are in season and add some color to your plate to avoid boredom.

Bon apetit,

Cindy Lai Fitness

Notice I didn’t advise you to go on a diet.   Quite frankly, I am not a big fan of this word as it can have such negative connotations for many people.  Throughout the years, there have been so many harmful diets from Atkins to cabbage soup which have done much more damage than good.  I don’t believe in unhealthy diets because they do not work effectively in the long run and often end up in failures rather than success.  You can still make healthier choices and indulge in moderation at the same time without depriving yourself.  Anytime you severely restrict yourself, this ends up backfiring on you.  Your body craves what it wants and if you don’t satisfy your cravings from time to time, you may end up bingeing and overeating.  This often results in the sabotage of all that hard work you’ve been making improvements on.

Here are some simple tips:

- Eat a well balanced breakfast with lean protein, complex carbs and healthy fats

(search my previous nutrition blogs) within the hour you awake in the morning to rev up your metabolism

- Drink a minimum of 8-10 glasses of water a day

- Fill up on fiber in the form of complex carbs (whole grains,oatmeal, sweet potatoes) , veggies and fruits

- Do not skimp on carbs and eat healthy complex carbs (Limit or eliminate refined sugars, white starches and pastas)

in the first 2-3 meals at the beginning of the day with the exception of an evening workout.

- Aim for 3-5 smaller meals throughout the day including 2 snacks every 3-4 hours and 1-2 hours for snacks

- Indulge wisely and satisfy your cravings, ie:instead of eating the whole pie or piece of cake, have a few bites

- Allow yourself to have a cheat meal 1-2 times a week in moderation

Anything is possible once you put your mind to it.  Weight loss and toning is definitely achievable even with your cheat meals and indulgences.  The trick is not to overdo it and to eat healthy for the most part.  Of course you must exercise and change up your routine every 4-6 weeks.  Life is too precious not to enjoy all those delicious meals out there.  As a huge foodie myself, I practice what I preach.  I work very hard to earn my cheat meals but when I do, I enjoy them to the fullest.  I love food too much to go on any diets and always look forward to my brunches, dinners, wine, ice cream, desserts and etc.

Make healthy and wise choices. Forget about dieting and focus on proper nutrition.  You will feel better not only internally but externally.  Being heathy is a lifestyle, not a fad diet.

Cindy Lai Fitness

More often than not, we cringe at the word “carbs.”  For many years,  our society has been ingrained with the notion that carbohydrates are the root of all evil and associated with fat gain. This has led to unhealthy diets such as the Atkins Diet and misconceptions of what a healthy diet should consist of.  We all need carbohydrates in order to function properly in our everyday life and activities, but it’s the type and amount of carbs that you consume which will determine your energy levels for the day as well as maintaining lean muscle mass and promote fat loss.

Carbohydrate 101:

Carbohydrates-rich foods are the primary source of energy for all body functions.  Your body breaks down carbs into fuel for muscle cells and is stored as glycogen.  You need this source of fuel in order to exercise intensely and for longer periods while sculpting lean muscle.  While protein is important to help repair and build muscle after a workout, carbohydrates are equally as important to replace the glycogen stores for future use.  If you do not have these fuel stores, you will not have the energy necessary for your next workouts.  In turn, you body goes after muscle for fuel which will decrease your metabolism and cause you to feel sluggish in the long run.

There are two types of carb; simple carbs and complex carbs.  Simple carbs are easily digested by your body and come in the form of foods like white breads, juice, pastas, cake, soda, candy and fruits.  Complex carbs take longer to digest and include grains, legumes, vegetables, fruits, whole grain cereals and pastas, and are healthier when consumed in moderation.

Here are some commandments you should follow for a healthier lifestyle:

1/Prioritize your carbs -

Not all carbs are created equal.  Limit your simple carbs as much as possible to avoid the sugar highs and the crash immediately following.  Do you feel like you need to reach for that third cup of coffee?  Do your energy levels constantly feel as if they’re on a roller coaster?  This is a sign that you need to work on balancing your ratio of carbs (roughly 45-60% depending on the individual) as well as consuming healthier carbs in general.

2/Stop the low-carb diet -

Every individual’s needs are different depending on his or her activity level.  Everyone still needs a sufficient amount of carbohydrates to function normally.  You may be under eating if you are severely restricting your calories and your food intake. This will lead to a decrease in metabolism and your body eating away at muscle instead of the necessary glycogen stores.  As a result, you will burn less and less calories no matter how hard you exercise.  When your body does not have enough glycogen stores, this attempt will backfire on you instead.  If you are not sure whether you are eating enough, keep a journal to gage your energy levels and how you feel that day.  I don’t like to count calories but I have a pretty good idea of how much food I should take in at every meal in order to stay satiated as well as energized.

3/Breakfast is still the most important meal of the day -

It never ceases to amaze me how many people still skip breakfast.  This is a big “n0-n0″ as your glycogen stores need to be replenished after the overnight fast during your sleep time.  When you skip breakfast, it causes your body to go into a catabolic state and eat way at whatever muscle is there.  This not ideal especially if you are looking to maintain lean body mass or lose weight.  Start your day off right and kick those excuses to the curb!  You make time for what’s important in your life.

4/Consume most of your carbs during the day -

In addition to increasing your “good” complex carbs, you should also eat the majority of during  the day when you are most active.  Work on balancing your meals and gage how you feel after each meal.

5/Slow-digesting carbs before workouts for best results -

Consuming approximately 20-40 gms of carbs from 30-45 minutes before training will provide a steady supply of carbohydrates during exercise for efficient energy intensity.  You want to avoid refined carbs so your insulin levels do not spike and you don’t come crashing down after that sugar high.  Good carbs can come in the form of sweet potato, oatmeal, whole grain bread or fruit, etc.

6/Replenish after workouts with fast-digesting carbs -

This is the best time to consume your white starches, breads and pastas and fruits right after exercise.  Doing so prevents muscle breakdown and drives recovery nutrients such as creatine, glucose and amino acids into muscles cells to replenish glycogen stores.  Don’t go overboard though.

7/One hour rule

When exercising for high intensity levels for a period in excess of an hour, it is very important to replenish your carbohydrate stores so you don’t lose steam.  You will also prevent the drop in blood sugar levels and muscle breakdown.  In this case, sports drinks, coconut water and gels can come in very handy.

8/No carbs for dinner

With the exception of a late night workout, you should stay away from carb intake right before bed.  At night, you are a lot less active.  Eating higher amounts of carbs will result in fat storage.  Keep carbs to a minimum and  be mindful of what you eat.  While you are sleeping, growth hormone is released and promotes muscle recovery and growth as well as fat burning.  A high intake of carbohydrates can interfere with this process and stunt your maximal results.

9/Eat more fiber

Fiber is found mostly in complex carbohydrates which help to regular blood sugar levels and slow down the digestion of food.  This is very important in helping to regulate body functions as well as to preserve lean body mass and weight loss.  Added benefit is in preventing chronic diseases.  You should aim for 25-35 grams of fiber a day in order to stay healthy.

10/Customize accordingly

There is no one guideline for everyone. We are all unique due to different body types, needs and goals.  What works for one person may not work for the other person.  There is no right or wrong answer which is why you need to experiment to see what works best for you.

In conclusion. these are the general rules you should follow for a healthier lifestyle which includes weight loss, toning and maintaining good energy levels physically and mentally.  Don’t beat yourself up or restrict yourself too much (such as going on an unhealthy diet) because you will most likely end up bingeing instead.  Life is too short for boring diets and restrictions.  As someone who loves food and appreciates carbs, I don’t believe this is a healthy way to live.  Society will often follow the latest “craze” or the latest “diet.”  Whichever celebrity loses weight or tones up by means of a restrictive diet will have the public follow suit in a frenzy.  There’s no point in looking at what everyone else is doing as every individual is different.  Be realistic but work on balance.   Don’t restrict yourself but make better choices. By doing so, you will still be able to enjoy your favorite foods and indulgences and stay healthy at the same time.  Yes, weight loss and toning is still possible throughout.  The key always comes down to balance.

Cindy Lai Fitness

I can never get enough of food, especially good food.  Of course I try to be healthy for the most part during the week but I still like to savor my sweet indulgences.  The great thing about living in New York City is that there are a ton of options to choose from and there are always new places popping up.

Since I was starving after yoga today, I couldn’t help but take notice of a new organic mediterranean hummus bar called:

1/Nanoosh -111 University place between 12th and 13th street  http://www.nanoosh.com

Serves all types of hummus options with a whole wheat pita.  You can also order lentils, quinoa salad, organic veggies and organic rice pudding.  I want to eat everything on this menu!  This place is also great for meat eaters as well as vegans and vegetarians.  The meat is all natural and I ordered the Nanoosh wrap made with all natural ground beef, hummus, tahini, organic onions, mushrooms,and greens.  It was delicious!  The wraps are huge  you may want to save half for later.  This will definitely be one of my new favorite places to eat.  The prices are very reasonable as well.  Nanoosh gets an A++.  There are also several other locations around NYC, please see website for more details.

2/Purume

Asian vegetarian restaurant located on 11 East 13th Street between university and 5th avenue.  This restaurant opened up shortly after Souen  http://souen.net/ was closed for renovations across the street.  The menu at Purume is practically the same menu as Souen which has been offering organic, macrobiotic japanese food to New Yorkers since 1971.  If you want a very clean menu, then either of these places will suit you well.  The sushi is made only with brown rice.  They offer different types of grains, fish and wholesome vegetables.  I love their steamed acorn squash with carrot ginger dressing.  Their fish of the day is very good as well as their tempura which is not grossly fried.  You won’t feel overstuffed after a meal here but just right.  I have been going to Souen for years and it will be interesting to see the new restaurant when it reopens in the fall.  Although both places have different owners,  from what I understood, the entire staff of Souen went to work for Purume when it closed.  Purume is a relaxing environment and a is pretty spacious for a restaurant.   If you want to find out more about Souen,  you can go to their website to find the Soho and East village locations.  Purume does not have a website.

3/Paradis – 114 4th avenue closer to 12th street http://www.menupages.com/restaurants/paradis-to-go/menu

Charming little place which has a daily menu of fresh and organic food.  Their portions are just right and I never get sick of this place.  Today I tried the grilled Turkey and Gruyere on oat peacan and raisin bread.  Another time had veggie ratatouille with all natural grass fed beef.  Another time I had baked salmon with farmers market veggies and risotto.  I fell in love with this place after a friend of mine introduced me not too long ago.  I can never wait  to see what their daily specials are every time I pass by.  The food is very good quality and reasonably priced.

Whether or not you are close to these gems, you should keep them in mind if you’re around the area.  Be conscious of the food that you put into your body.  You really are what you eat!  To preserve your energy levels and to feel healthier and lighter, it is very important to eat very balanced and nutritious meals throughout the day.  You do not need to be perfect but they more good stuff you fill up on, the better you will feel.  It makes a huge difference when you eat too much junk all the time.  It affects your mood, work, and personal relationships.  Get into better habits by eating healthier and more consistently. You will live longer and be much more happier in the end.

Those of you who need ideas when preparing your own meals, take a look at the restaurant websites.  You can also prepare your food at home which is one of the healthiest routes you can take.  The more wholesome your meals are, the better you will be treating your body.  You deserve it!  Bon Apetit,

Cindy Lai Fitness

Food excites me…there’s no way around it.  It’s one my biggest and most enjoyable passions in life.  How do I still manage to stay in shape?  It’s very simple, I never deprive myself.  At that same time, I don’t pig out every day nor do I overindulge in alcohol, sweets or junk food all the time.  Unfortunately as we all get older, out metabolisms slow down.  The best way to beat it is to adopt a wise and healthier attitude towards food.  Having a well balanced and nutritional diet is crucial in maintaining a lean and healthy physique. My clients know very well they need to “earn their cheat meals”.  Are you you putting in your minimum workouts for the week?  Are you consistently having several small and nutritious meals during the day?  Are you satisfying your cravings?

Food preparation is the key to success in any weight loss or weight management program.  Being unprepared or making excuses will only make it easier for your consistent eating efforts to fall apart and in turn binge on anything that’s in plain sight.  This will lead to further frustration as you will need to undo everything you worked so hard to accomplish.  Remember it takes 3500 calories to lose 1 lb.  Is it worth it to throw it all away for a few moments of weakness?  You are in the power to prevent disaster and keep a good balance.  Again, food preparation should be at the top of your priority list.  Eating healthy and sufficient meals throughout the day will stave off hunger pains.  Wholesome foods will keep you fuller longer.  Add exercising to the program and you’re good to go.   No one is perfect and we are all human which means we do give in to our weaknesses.  Yes, I do eat carbs, drink and binge on junk food occassionally but I won’t do this every day.  Keep in mind, there are always healthier options.

As I got off work last night, I rushed to Whole Foods to pick up what I thought would be a few items in my little cart.  Of course with all the sales they had, my basket quickly began to fill up as if I was carrying a 20lb kettlebell.  Actually, I was carrying a kettlebell!  Holding a shopping basket filled with liquids and other moveable objects quickly reminded me of how strong I became by carrying kettlebells all over the city.  My core immediately kicked in and my grip strength was put to use.  Below is a list of goodies which are now in my fridge:

1/G.T’s Kombucha Drink -  Organic and raw carbonated drink in a variety of flavors which contain probiotics, active enzymes, amino acids, antioxidants and polyphenols to support a healthy immune system, digestion, metabolism, appetite/weight control, liver function, cell integrity, anti-aging, healthy skin and hair.  This is also filled with B vitamins and folic acid.    This carbonated drink which comes in a variety of flavors. I prefer  cosmic cranberry and passionberry bliss.  Currently 2 for $5 at Whole Foods (orginally anywhere from $3.39-$5 a bottle in selected stores)

2/ Siggi’s Icelandic style skyr strained non-fat yogurt – this is one of my favorite yogurts in addition to greek yogurt which is natural and made without any preservatives, growth hormones or high fructose corn syrup. Skyr is the name for thick yogurt in Icelandic which is high in protein 16-17gms as opposed to 3-5gms for regular yogurts. Filled with live culture, Siggi’s is also made with agave, a natural sweetener.  This comes in Acai, Orange Ginger, Grapefruit, Blueberry, Pomegranate and Passionfuit.

*Currently 3 for $6 at Whole foods (originally $2.69 for one)*

3/Sweet Potato and Cheddar Tortilla Chips by  Foods Should Taste Good – when I crave something salty, I want chips but I want healthier chips that are also tasty.  These are the perfect baked chips for me as they are made with stone ground corn, sunflower oil, quinoa, sesame seeds, flax seeds, brown rice flour, to name a few ingredients.  They are also gluten free, non GMO and contain dietary fiber.  Very popular are multigrain and sweet potato flavors.  Others include Jalapeno, chocolate, olive, the works and buffalo.  2 for $5 (normally $2.99 a bag at Whole Foods).

4/Organic Synder’s Honey Whole Wheat Pretzels - who can resist a good and healthy pretzel? These are made with whole wheat flour, sesame seeds and blue agave as a sweetener with 3 gms of fiber every serving size.  Other flavors include whole wheat and oat bran. Approx $2.99.

5/Pumpernickel Roll with Raisins by Amy’s Breads - every now and then I crave some really good breads. Add some natural peanut butter and heat it up for tasty snack. $3.99 for 6 rolls at Whole Foods.

6/low fat goat gouda - I love cheese but I limit myself to indulge every now and then.  When I get cheese cravings, I like to go for goat, but one of my favorites is goat gouda.  Pair it up with lowfat unsalted brown rice sesame crackers and you have a wonderful combination.  Found at Westside market on 14th street and 7th avenue.

7/Gourmet All Natural Vegetable Tofu Spread – better than cream cheese and made with veggies and tofu spread.  This is the perfect dip or snack with wholegrain crackers.  A good and healthy dip may be hard to find as most dips are high in fat and sodium.  This is great for vegans and also those who are lactose intolerant. There is no cholesterol or butter fat and it tastes delicious!  Found at West Side Mkt or Whole Foods Union Square for $3.99

These were just items in my food basket today.  It is expensive to be healthy but it’s better to pay now than to pay later with your health.  You can opt for similar or alternative items which are not as pricey but I thought I’d give you a headsup since these items are on sale this week.  Take advantage and buy in bulk if you like!  I already stocked up.

As long as you consistently maintain a good nutritional diet and exercise program, you can occasionally  satisfy your indulgences and still maintain a lean physique.  The trick is not to overdo anything.  You need to build lean muscle to increase your metabolism but make sure you eat solid balanced meals throughout the week.

I’ll enjoy a good burger with greasy fries, slices of pizza, pasta, sweets or maybe one too many drinks on occasion but I will work it off the next day or keep my diet super clean.  I love food too much to give it up.  Besides, it’s too boring and no fun in life!  All the hard work we put in during the week is just so that we can enjoy life.  Learning how to balance it all makes everything much more rewarding in the long run.  C’est la vie!

Cindy Lai Fitness

You stuffed yourself silly with turkey, candied sweet potatoes, mashed potatoes, cheese, pumpkin pie, all yummy desserts and no shortage of alcohol over the weekend and completely slacked off with exercising.  You feel bloated and disgusted… or did you keep any of my tips in mind?  Moderation is the key to everything.  You are human after all.  What’s life without some really good food and tasty meals?  Why else would we work out so hard?  There is nothing more satisfying than a delicious meal you earned through all your diligent efforts.

On the other hand, if you’ve completely fallen off the wagon, you had better pick yourself back up quickly!  Christmas is less than a month away and there is still time to get yourself together, but you need to focus. No more excuses!  You don’t want all that lean muscle to turn to mush now, would you? One drink here, another drink there, too many fatty appetizers and social events can dangerously add up very quickly.

You’ve heard me say it time and time again..eating is the key towards a successful goal!  You cannot exercise like a maniac and expect any results if you are not balancing your nutrition to go along with your program.  Start off with a balanced breakfast in the morning to jumpstart your metabolism and smaller meals throughout the day to keep it going for maximum calorie burning.

Here are some food suggestions to kick off your week towards a “fitter” you:

GREEK YOGURT – natural and much higher in protein compared to regular yogurt, don’t go beyond 2% lowfat as the fat content gets too high, good source of probiotics (dietary supplements containing beneficial bacteria or yeast) to help promote a better immune system, rich in calcium, riboflavin, b12 and b16.  The live and active cultures are much higher than that of  regular yogurt.

Brands :

CHOBANI pineapple – my new favorite! I love anything pineapple (rich in manganese- needed to help build bones and connective tissues).

CHOBANI vanilla is lower in sugar, but very tasty.

FAGE  lowfat or nonfat yogurt – you can add your own honey in order to control your sugar intake.

OISKOS – organic nonfat or lowfat yogurt.  Vanilla is very good as well.

VOSGOS – Plain and approx 20 gms of protein in one container!

Be careful of the sugar. Many of the flavored greek yogurts are high in sugar and lower in protein.  You can buy the regular nonflavored and mix it with some of the flavored together, or use honey (the way the Greeks eat it) and drizzle it into your yogurt. It goes great with high fiber cereal or granola.

HIGH-FIBER CEREAL by Nature’s Path – Organic and whole grain cereal packed high in fiber, nutrients,minerals, vegetarian, lowfat, no transfat, tasty and a very good source of carbs to keep you energetic throughout the morning.

Some of my favorites are:

Optimum Bluberry Cinnamon Cereal – 9 gms protein, 7gms fiber per serving

Optimum Slim Cereal – 9gms protein, 9gms fiber per serving

Organic Flax Plus Multigrain – multi-bran blend which boasts 7 gms of fiber and omega 3 fatty acids (crucial role in brain function as well as normal growth and development).

These are just a few of their entire line of products but these have some of the best nutritional value.

ALL NATURAL GOURMET VEGETABLE TOFU SPREAD – better than cream cheese, no cholesterol, butter fat or dairy. This is such a well hidden secret! Goes great with low sodium brown rice crackers or brown rice cakes for a delicious and healthy snack.  You can find this only in the whole foods in union square and west side market on 14th and 7th avenue.

EDEN ORGANIC GREEN LENTILS AND BROWN RICE – yes, this comes in a can and I keep it in my emergency food stash when I don’t have time for anything else. Low sodium and lowfat, it’s packed with beans (loaded with antioxidant compounds) and whole grain brown rice to help reduce blood sugar level, hunger and help control weight loss.  No saturated or transfat and a good source of complex carbohydrate, magnesium, zinc, and phosphorous.  For those who are require more protein, you can have a side of grilled chicken, tofu or fish.

VERY VEGGIE LOW SODIUM juice by R.W. Knudsen – I love a good glass of low sodium tomato or veggie blend juice to get me going in the morning.  22 mg of lycopene per serving (contain antioxidant benefits and believed to reduce incidences of cancer, cardiovascular disease and macular degneration) and all natural, unsweetened and no artificial flavors.  100% juice is made with tomato paste, carrot, celery, beet, lettuce, watercress, spinach blend and sweet red pepper puree.  All the elements together are high in potassium, vitamin A& C.

This is just a tiny portion of my recommendations.  Even if you don’t find the exact products, you will find many similar foods which will provide you with tons of health benefits as well as helping you stay lean.  Become more disciplined with yourself now as you will be overwhelmed with holiday functions.  So long as you take care of yourself from the inside out and exercise,  you have a much better chance of fighting holiday weight gain, high cholesterol,  heart disease, diabetes and obesity.

Don’t become a statistic and learn how to work on your balance for a better and healthier lifestyle in the long run.

Cindy Lai Fitness