Healthy Chicks

[May '09 - counting calories & deprivation]    [Summer '12 - living my life - happy & carefree!]

note: I was not my heaviest here but still unhappy

One of the reasons I decided to pursue a career in holistic health counseling is because I’ve been there.

There as in a place where I tried everything (I mean everything!) to make my body change when it wouldn’t budge. There as in frantically adding up my calories for the day during Psychology class, while pretending to take notes. There as in canceling Mexican night with my girlfriends because I feared a margarita and quesadilla would make me fatter. There as in feeling like a little kid on Christmas every time the scale went down a pound, while feeling like I wanted to crawl in a hole and die every time it went up .2 pounds.

There as in hooking up with boys to make me feel better about myself and my body, and feeling I wasn’t skinny enough, pretty enough or good enough. There as in calling a pile of rice cakes with fat-free peanut butter “dinner.” There as in having a mental breakdown every time I ate something “bad”  and then rushing to the gym to “burn it off.” There as in looking in the mirror and hating what I saw.

Throughout my teenage years and part of my early-twenties, I tried hundreds of diets, shed countless tears, consumed pounds of “diet” food (I call it fake food now) and yo-yoed up and down in weight. Every day, I felt frustrated, tired and guilty. I wanted answers and I wanted them now but I was looking in all the wrong places: diets, restriction, outside approval.

I remember when I became fed up for the 1,000th time, I finally scheduled an appointment with a local nutritionist the summer after graduating from college. She had me bring in a list of everything I was eating, and so I did. It looked pretty much like this: egg beaters with veggies for breakfast, salads with fat-free dressing for lunch and diet meals or grilled chicken strips and microwavable veggies for dinner. I also consumed fruit, rice cakes, fat-free cheeses, sugar-free jello, Crystal Light, and anything labeled “Low Calorie!” or “Low fat!”

The nutritionist weighed me, told me that I was overweight for my weight range, looked at my food journal, and then I’ll never forget what she said to me next: “Nothing here stands out to me. It all comes down to one thing. You must be eating too many calories. Calories in, calories out.” Mind you, at the time I was exercising nearly every day!

I left there feeling completely shocked. Less calories, is she kidding me? I, even during my most distorted views on food, knew that couldn’t be right. I already knew I was restricting myself and that restricting myself even further wasn’t the answer. Looking back, I now can clearly see I was forcing my body in a state of starvation mode, wasn’t eating enough and most importantly wasn’t eating REAL FOOD. I was nutritionally deficient! No wonder I wasn’t happy with my body, nor losing weight.

But what that nutritionist said really stuck with me. The next day, I woke up and realized I had two choices. I could (a) continue the way I was eating and spend a lifetime depriving myself & cut my calories further as the nutritionist recommended or (b) Forget everything I ever told myself about eating and just live.

The thought of the first option made me sick to my stomach. If all of my friends can go out for pizza without having a panic attack and eat whatever the heck they wanted, then why should I need to cut back further? It simply didn’t seem fair. It wasn’t right, and I knew it. So I went with the latter, and decided that if I’m not losing weight by restricting myself to the limits, why not enjoy life instead even if that means gaining a couple of pounds?

I have to be honest: it was scary at first. Eating whatever I wanted, listening to my body (something I’ve never done) and trying to eat “normal” was so outside my comfort zone. But I did it. And every day it became easier. The best part? Once I started fueling my body with REAL food, loving myself for who I am, and experimenting with exercises that made me feel good inside, to my surprise the weight fell off.

I proved that nutritionist wrong.

A calorie is not a calorie if you’re nutritionally deficient and putting chemicals into your body.  Cutting back on calories isn’t going to make you lose weight if you are not happy on the inside. Living at the gym is not going to make frat boys want you more if you are not in love with yourself first. What you eat isn’t nearly as important as HOW YOU FEEL. Your relationship with yourself & your body is the most intimate and precious relationships of all. Women don’t need to spend their lives feeling guilty, alone and deprived. Life is meant to me enjoyed to the fullest!

This does not have to be you! If you see yourself in my story, please don’t hesitate to email me. I am here for you because I would have died to have someone hold my hand, listen to me and tell me it was all going to be OK, to ask me “How do you feel?” So yes, I’ve been there…I’ve been SO there. And now I’m here to be there for YOU. Check out my health coaching programs for opportunities to work with me one-on-one. In the meantime, you can check out these 10 positive mantras I told myself to break free of diet-obsessed living.

As I’ve mentioned before here on Healthy Chicks (and as I’m sure you can tell by the badge on the right), I am a proud FitFluential Ambassador. If you haven’t checked out the FitFluential community before, which was founded by Fitness Rockstar Kelly Olexa, I strongly suggest you do so over here.

While FitFluential is packed with an amazing group of like-minded enthusiasts sharing their passion for wellness every hour on the hour, today I wanted to share with you what “FitFluential” means to me. More specifically, my very own definition of living a “healthy lifestyle.”

Discovering an Exercise Routine that Makes you Shine

[Move100 Campaign; Photo Cred: Move100.org]

Just like there is no Perfect Man for every woman, there is no perfect exercise that works for everyone. In fact, I don’t believe in rules or perfection at all.

Some live for CrossFit and Pilates, while others feel their best by doing yoga and running. Some spin 6 days a week, while others enjoy being one with nature and going for long hikes with loved ones.

The point is, it’s not going to work for you unless you enjoy it. Find the exercises that make you shine, and run with it. What gives you a natural high? What makes you feel strong and confident about your body? What moves you?

Remember this can change, as we go through phases throughout our lives. Currently, I’m into yoga (for inner peace and serenity), running (for clarity & sweat) and circuit training (for strength). However, I wouldn’t reccomend this routine for everyone as THE. BEST. EVER. There is no best. Do you. This right here is one of the many reasons I love the FitFluential community so much: everyone brings something different to the table.

Also, be sure to take risks by trying new classes and different types of exercise, as you may surprise yourself. This morning I took a hot yoga class with a friend at Prana Power Yoga in Central Square and haven’t felt such a sense of bliss in a long time. In the past year, I’ve completed my THIRD half marathon (I can’t believe I’m saying that), PR’d my 5K by over a minute, and took part in the Move100 Initiative.

Setting intentions for yourself is really helpful in reaching your fitness goals as you are doing it for YOU and no one else. Attempt to let go of competition and comparison and challenge yourself. It’s much more fun that way!

Fueling Your Body With Food That Makes You Feel Your Best

Just like my viewpoint on exercise, I feel the same way about how we eat. One diet doesn’t work for everyone! Remember that. While your best friend may do well on a strictly vegan diet, you may thrive on good-quality, organic grass-fed meats. While some may be able to devour the bread bowl like it’s no tomorrow, others (like myself) may have difficulty digesting gluten in large amounts.

While we’re on this topic, I don’t even like the word diet in the first place. To me, healthy living is a lifestyle and something that’s a part of your life 365 days of the year. So you over-indulged in pizza last night or your weight went up two pounds on the scale. When you’re living a healthy lifestyle, those little “slips” start to not matter as much.

In fact, I am so passionate about helping other women overcome a diet-obsessed lifestyle, that I’ve created a unique wellness program for exactly that. I’ve been in there, that place where the scale rules your life, where you stay in from social outings with friends out of fear of the menu, where food is scary and overwhelming. And let me tell you, there is not fun.

In the past few years, I’ve never been in a happier place with myself and my body. And it all started when I stopped dieting and starting living, when I stopped buying fat-free, cardboard tasting, diet-everthing and started eating real food, when I stopped fearing food and began to fall in love with it.

For me, eating well means filling my plates with clean food, local and organic as much as possible but not ALL THE TIME. It means eating a plant-heavy diet (lotsa greens!) with loads of colorful fruits, good quality grains, fish and occasional organic chicken. It means having fun, and not being afraid to make mistakes, in the kitchen! It means recognizing the foods that make me feel crappy (too much gluten, fried food, etc) and loading up on the foods that make me feel fantastic (sauteed greens, quinoa bowls, green smoothies in the Vitamix, homemade soups, sushi + fish).

And of course, there are nights where I drink one too many glasses of red wine or indulge in a little too many cheese & crackers, but that’s OK. Be realistic about it and ask yourself “How Do I feel?”

Communicating + Collaborating

[random run-in with Cait at Daybreak; photo cred: Cait Plus Ate]

This one’s a biggie! I think making relationships with other people (both similar and different to you) is key. I love how everyone in the FitFluential community is so willing to share, connect and spread the love!

It’s so fun discovering different bloggers, attending unique events and taking part in incredible wellness initiatives.

I find such a joy in creating new friendships (both in person & virtually) with amazing women all over the web including some of my old-time Boston faves like Jess from Eat Drink Breathe Sweat (who actually introduced me to FitFluential) to some of my new faves like Heather from For the Love of Kale and Caitlin from Cait Plus Ate. Honestly, these women are amazing and ever-so-inspiring. This whole community is!

Oh, and communicating &  collaborating goes outside the “blogosphere” too. It’s about connecting and networking with people every day to  ignite that inner passion, and potentially create amazing relationships along the way.

Having a Positive Attitude (Most of the Time)

[enjoying some giggles & QT with the boy]

For me, above anything else, healthy living is about your attitude and mindset. Be confident in who you are, walk your talk, fill your life with positivity, take risks, embrace your body, lend a helping hand when you can, and SMILE. I think it’s important not to take life too seriously and to have a little fun with it.

Be sure to make time for the people you love and surround yourself with positive people who bring out the best in you. Drop the envy & jealousy and replace it with admiration & determination. Be the best you that you can possibly be!

SHARING TIME! What does FitFluential mean to you? For fellow FitFluential Ambassadors, share your thoughts here! For others, how is living a “healthy lifestyle” defined according to you? What do you agree or disagree with? Remember there is no right or wrong answer. That’s the beauty of it all.

Good afternoon ladies, and Happy New Year’s Eve! I hope you all have a magical evening celebrating life, and everything positive that happened for you this past year, while also celebrating the year to come. If you haven’t already done so, you can read my newsletter on setting intentions for yourself in 2013 over here.

Clean Plates Cookbook: Background

OK, ‘nough about me. It’s time for a book review of Clean Plates Cookbook, written by Nutritional Consultant and Founder of Clean Plates Jared Koch with Cookbook Author Jill Silverman Hough.

I was particularly excited to read this book, as Jared Koch is not only a fellow graduate of IIN but he’s also someone whom I admire greatly for his success as an entrepreneur in the wellness field.

Bio-Individuality

One of the main concepts that shines throughout the book is something we learned at Institute for Integrative Nutrition: bio-individuality, or that one way of eating doesn’t work for everyone. While vegan dining may suit your best friend, you may thrive on high-quality, organic meats. Simply put, we choose what to put inside our bodies to make us feel our ultimate best. Jared explains this process further in Chapter 2.

Clean Plates Cookbook offers meals for literally anyone (no matter what their food preference), but there’s one catch: they are all clean, meaning they’re made using high quality, wholesome, natural ingredients. And I mean, who doesn’t want that?

Real, Quality Food

I adore that all the recipes utilize REAL, quality food. If you’ve been reading my blog for a while, you know how I’m a real-food fanatic. What does real food mean? It means your great-grandmother would recognize it at the grocery store. It means you know where it came from. It means it wasn’t artificially or chemically “enhanced” in a factory. Real food is pure. Then comes quality, meaning choosing fresh, organic and local food when you can for optimal nourishment.

80/20

In the first half of the book, the authors cover a number of healthy eating principles, including following a plant-based diet, everything you need to know about grains, nuts and seeds, and the basics of eating meat in moderation. However, even with all the wonderful nutritional information throughout the book, they still get that we can’t be perfect all the time. That’s where the 80/20 rule comes in. Make healthy, good-for-your-body choices 80% of the time, and leave 20% for those gotta-have-it “splurges.” If you can train your body to crave healthy foods that you know are going to make you feel incredible, the 80/20 rule is easy to pick up on.

Variety of Scrumptious Recipes

Now comes the good part, the part you’ve all been waiting for: the recipes! The book is laid out into easy-to-follow sections, with recipes for Beverages, Eggs, Breakfasts & Breads, Snacks & Apps, Soups, Salads & Sides, Entrees, Desserts and Basics.

I for one have my eye on a number of the recipes, and can’t wait to get my hands on the Potato, Leek & Spinach Frittata, Garlic Mashed Butternut Squash, Gluten-Free Chicken Meatballs and Cacao Cherry Brownies to name a few.

I love how all the recipes are clearly labeled as Vegetarian, Vegan, Dairy-Free, Gluten-Free, Naturally Sweetened, Raw, and Omnivore Friendly, making it easy to choose recipes that are right for your diet.

I would definitely recommend Clean Plates Cookbook to anyone looking to healthy-up their diet, or those who would like to break out of their comfort level in the kitchen and expand their recipe palates. Purchase your copy here, or learn more about Jared Koch’s Clean Plates initiative here.

We all know exercise is beneficial not only for our body (who doesn’t love a little extra glute-toning), but for our mental health as well. Many women track hours at the gym, have a strict running routine, or even take several group fitness classes (such as core fusion) in one day. But what’s a girl to do when she’s simply not feeling it? Do we really need to be so strict on ourselves?

Let’s face it, we are only human. While many of us strive to be superwoman at times, even the fitness fanatics among us have their “off” days. And guess what? That’s totally OK and get this…normal.

I know what it’s like to feel guilt for skipping a workout. Heck, I even skipped my 6:15 a.m. Core Fusion Cardio class this morning because the gloomy weather was a huge turnoff, and well, my need for a good night’s sleep was much more important to me. I had a busy week, I was tired and I needed some good old-fashioned beauty rest. Old me would have beat myself up over this for days, but new me simply let’s it go. Now I don’t skip my workouts every day, but when I’m not feeling it I don’t force myself to go.

Anyway, I’ve got some good news for all of you guilt-prone ladies out there. There are little moves you can do that’ll help you to be a little less hard on yourself, while not feeling like a bump on a log.

1. Make it a Clean Day: Just because you’re skipping the gym doesn’t make you “fat” or “unhealthy” at all. If you’re letting this guilt get to you, why not make it a clean day in the kitchen? Eat a hearty breakfast filled with whole grains and protein, like rolled oats with flax seed, almond butter and sliced banana or peaches, or maybe a cage-free egg white omelet  like this Vegetarian Farmer’s Omelet filled with sauteed veggies and a slice of Ezekiel bread.

Then drink lots of water throughout the day to flush your system of toxins, and get rid of any extra belly bloat. For the rest of the day, fill yourself up with lots of green leafy vegetables (think kale, spinach, or collard greens), healthy fats like olive oil or coconut oil for cooking,fresh fruit,  and lean proteins like antibiotic-free natural chicken or fish. As I always say, the more real and simple the food is, the better so try to avoid anything that comes from a package especially items that have dozens of ingredients.

2. Move It Along: Just because you’ve made the decision to take a break from that whole working out thing  doesn’t mean you have to sit around and eat pizza on the couch all afternoon, although we all have those kinds of days too and that’s completely OK.

If you’re feeling up for it, why not go for a walk with a friend around town? As you chat away, you won’t even realize you’ve walked nearly 3 miles around the city! If you’ve been running like a maniac lately and have really been feeling it in your knees, a local yoga class may be a good alternative for you. Maybe it’s just the weather is what’s keeping you from going to your favorite class. Whenever this happens, I chose to do an at-home workout DVD or On Demand exercise instead so I can still start the day on the right food, and get a mini sweat session in.

3. Relax Alright, so you took a day (or even a week) off from running and you’re feeling a little blue. Did you ever think that maybe, just maybe your body needs that break? Have you been to hard on yourself lately? Did you find yourself in a workout rut where you become angry instead of excited to take a class? These are all signs that maybe your body is craving a mini vacation from strenuous exercise.

When you find yourself feeling this way, it’s best to just take some time for yourself. Cuddle up after work with some peppermint herbal tea and a good book. Close your eyes for ten, even five minutes and just breathe. Meditate. Take a long bath or shower with some aromatherapy oils. Taking care of our mental self is just as important as taking care of our physical body, so try to give yourself a little leeway.

If you’re prone to guilt when you skip a workout, find it hard to relax and be at peace with yourself, or are looking for a way to revamp your diet without going on a diet, I may be able to help you. As a health coach, I work with women who are looking to get that “zest” back into their lives & escape a lifestyle of yo-yo dieting. To learn more you can visit my website here or schedule a FREE initial health consultation with me today.

Have a wonderful day,

[we had a blast at the wedding this weekend, but now it's time to get back to reality (and clean eating)]

Good afternoon ladies ‘n’ those few ‘gents who read my blog! Sorry I’ve been missing for a few days, although I promise you I have a good excuse. I’ve been road tripping the past few days with The Boy visiting grandparents, mini golfing and attending a friend’s wedding up in upstate New York. Needless to say, we had a blast enjoying one another’s company, dancing the night away laughing our faces off, and um, eating our faces off. Correction: eating and drinking our faces off.

Yes, I consider myself a healthy gal 90% of the time, but if you think I’m the type of girl who’s going to pass up a good weekend for iceberg lettuce and sugar-free, calorie-free cocktails, think again. That’s where the other 10% comes in, the “leeway” or wiggle room if you will. And let me tell you, that 10% is pretty generous. It lets me indulge in one too many glasses of wine, 10 too many slices of cheese, and an extra chocolate truffle. It allows me to savor my delicious chicken, potatoes and fresh bread without feeling guilty. In fact, that extra 10% is what keeps me healthy, and keeps me sane.

Of course, it’s never good to over-indulge. And eating and drinking on the road for four days straight can definitely get the best of you. There’s only so much nutritional value you can get out of “road snacks” like trail mix and peanuts, when all a gal really wants at this point is some fresh fruit or a homemade salad.

So yes, after four days of that, I’d be lying if I said my body wasn’t paying the price for it. I’m lacking that energy, and totally feeling the bloat from those salted peanuts I devoured during yesterday’s 6 1/2 hour drive.

So now what? Where do you go from here? Well, the only way is forward. A few days of “too much” doesn’t effect a lifestyle of healthy living. And you can only go up from here! This means lots of clean eating: lean proteins, fresh water-packed fruits, green leafy vegetables like kale and spinach, whole grain oatmeal with natural sweeteners and toppings, tea, and needless to say lots and lots of H2O.

My “clean eating” menu today looks a little something like this:

Breakfast: Bowl of whole grain oatmeal mixed with water, topped with sliced banana, agave syrup, cinnamon, flaxseed and almond butter; water and black coffee*

Snack: Apple or handful of berries; unsalted nuts

Lunch: Fresh salad loaded with cucumbers, tomatoes, chickpeas, canned tuna in water topped with a simple dressing of olive oil and lemon juice with pepper.

Snack: 1/2 a banana with cinnamon OR sliced tomato & cucumber wedges with a pinch of salt & pepper

Dinner: Boneless skinless chicken breast, grilled served with steamed broccoli and spinach, tossed with brown rice pasta (optional).

~ lots of water throughout the day

~ tea & fruit before bed

Avoid: processed food, extra salt, starchy carbs, dried fruit, carbonated drinks, sugar substitutes, sweet treats, red meats, alcohol

*Some would avoid coffee when trying to “eat clean” but I need my cup of java in the morning to function. If you do too, just make it black and stick to one cup.

The most important thing to remember is to not beat yourself up over the amazing weekend you just had. It’s just food, after all and you will be back to your normal, perky, feel-good self in no time!

XoXo,

So I must say when I stepped on the scale this morning I was dazzled by my consistent 3 pound (plus some change) weight loss since two weeks ago. But not only did the number on the scale make me jump for joy, but I can feel it in my energy, my body and the way my clothes fit. I simply feel goooood, healthy and toned. 

I must be doing something right. Go me! First things first, I haven’t been fussing or freaking over my weight. And I think that’s a huge mistake many women make. When you constantly worry about your weight, it’s not going anywhere but up. Since I’ve been too busy to think about trivial things such as the number on the scale, those stubborn little pounds are beginning to melt away on their own. I tell you: stress does nothing but make matters worse when it comes to a healthy weight  loss. 

However, to be realistic, I’m obviously doing something right to make for the sudden drop in poundage. It’s not magic, after all! So what is it? I must say most of my thank-yous go out to Core Fusion Body Sculpt (and Rachel Wilkerson for telling me about it). Ever since I started this last week, I’ve been feeling really good all over. While these classes may not leave you dripping in sweat, you can really feel the burn…literally. Like, thighs-shaking, abs-quivering true burn. It’s like I can feel my body gaining muscle, losing fat and revving up its metabolism by the end of the 50-minute segment. I seriously can not get enough of this workout, and recommend it to anyone who wants to tone up and torch fat all over! 

I’ve also been eating super clean lately, cleaner than usual I’d have to say. Ever since I overdosed a bit on fall baked goods, I’ve been cutting back and trying to eat mindfully for my body and mind. Of course, I treat myself to dark chocolate and fried goodies here and there, but for the most part I’ve been eating, and craving, purely lean, clean wholesome eats! It’s what my body wants at the time, and I think it’s definitely thanking me for that (and it’s even starting to show!) 

Oh, and I’ve recently started taking D vitamins because I read how important they are for women in their 20s. Can’t hurt to get a little extra sunshine in the system, eh? So, yeah, that’s pretty much my prescription right now for good health, or at least what’s been working for me. I’m ready to take on the holidays and look my leanest ever for this Thanksgiving’s feast!