Last week we talked about cleaning out your pantry, and now it’s time to figure out how to restock it with foods that are going to nourish you, keep you on the right track in reaching your health and fitness goals, and keep you feeling full. Here are some general guidelines for healthy grocery shopping (note: these are general guidelines for balanced eating, not recommendations for improving any medical condition, etc. Definitely see a physician and/or registered dietitian for that).

• Schedule regular shopping trips, so that you can never use the excuse “I didn’t have anything else in the house.” Yes, I know it’s a pain. But so is gaining weight from take out
• Always go to the store after you’ve eaten and at a time of day when you tend to have the most energy.
• Plan a week’s worth of meals in advance, as well as snacks, and then make a grocery list. I didn’t always do this, but my husband and I have committed to being more organized with meal planning this year. And, let me tell you…it’s well worth the 15 minutes you spend planning meals and organizing your list. Anything that shortens the time I have to spend in the grocery store is well worth it in my mind.
• Speaking of lists, don’t leave home without one. Lately, I’ve been using my phone to keep a standard grocery list, and I modify it every week, as needed. If your list is on your phone, you’re much less likely to forget it. Even if you’re just running to the store for 3 things…bring your list and stick to it!
• You’ve heard this before…shop the perimeter. And the reason you’ve heard this so many times is because it’s excellent advice. The perimeter houses fresh produce, fish, poultry and dairy. Of course, some stores still try to trick you into picking up chips or soda on the way over to the lettuce…stay strong! The exception to this rule: unsweetened frozen fruits and veggies and dried beans and lentils tend to be in the center aisles.
• See the grocery cart here? Picture this for a minute: As you’re walking the store, place all of the whole foods you buy in the bottom of the cart and processed foods on top. This helps us to be aware of how many processed foods we may tend to buy, and it also naturally limits the amount you can pick up. Cereals, breads, pastas…those go in the top. Fruits, veggies, oats, lentils, meat…plenty of room in the bottom for those. When in doubt, use the ingredient list as a guide…I like to think of anything with more than 7 ingredients as pretty darn processed.

The more you get into the habit of meal planning and shopping regularly, the more it actually becomes enjoyable. Having a well stocked kitchen is absolutely crucial in allowing you to meet goals for weight loss, increased fitness, improved energy, and so much more. Happy shopping!!

If you’ve kicked your workouts into high gear this New Year, but still aren’t seeing the changes you want, it’s time to talk about the elephant in the room. Specifically in your kitchen. Just like it’s good to go through the closet, the garage or the basement every year, it’s equally important to clean out your pantry. And if you’re trying to improve your health and fitness, it’s key to your success. I know it’s tough to throw away what we paid for or to eliminate some favorite comfort foods. But again…if you want to see changes, you’ve got to make the change. So let’s do this together…I’ll meet you in the kitchen:

1. Make sure your counters are clean, because we’re cleaning out the cabinets. I mean, really cleaning them Take everything out of your cabinets and place them on your countertops.
2. Now, that may have taken some time. Step back and reflect for a minute. Take a look at what you had in your cabinets and try to remember why you bought some of those things. Cookies for the kids that you end up snacking on? Pasta or rice side dishes that make for easy and quick weeknight meals? Leftover candy from the holidays?
3. Take out the garbage can and immediately get rid of the obvious. Candy, opened boxes of cookies and sugary cereal. No one needs this stuff. Kids will forget the stuff was in the cabinets…at the very least they’ll get used to new cereal with enough time. Setting them on a track of sugar addiction early one benefits no one, so don’t feel guilty about getting the stuff out of the house.
4. Now let’s look at the “food.” Pasta and rice side dishes, though extremely convenient, often have a terrifyingly long list of ingredients. Most of which don’t even resemble a whole food. Pack these up in a grocery bag or box, and plan on dropping them off at your local food bank. We’ll talk later about quick weeknight side dishes.
5. Canned vegetables and sauces that are low in sodium can stay…for now. But think about buying fresh veggies and dried beans, and about making your own sauces and salad dressings. A future endeavor…let’s not get too crazy here.
6. “Healthy” snacks like popcorn, protein bars, pretzels and crackers? Again, take a look at the ingredient list and nutrition facts. You’re probably looking at 10+ ingredients and a lot of sodium, little fiber and little protein. Decide if these snacks are worth holding on to for the kids. But (and this is a big but), if you’re going to be tempted to snack on them AT ALL, through them away or donate.
7. Now tie up that garbage bag and get it out of the house. Bring the foods to donate out to the car for your next trip by the food pantry. Feels better already, right?
8. As your putting the “saved” foods back into your cabinets, think about organizing them. Least healthy (i.e. any of those pretzels or crackers) towards the back, with healthier items in easy reach (i.e. nuts and seeds, unflavored oatmeal, natural peanut or other nut butters). Also, keep olive oil and herbs/spices where you can see them…these can be a great way to flavor veggies and side dishes without the 10+, very unnatural and unpronounceable ingredients. And if they’re at eye level every time you open the cabinet, you’ll remember to use them. (Just a note…this doesn’t include salt. That can go in the back J ).

Congratulations! You just took the first, very important step towards improving your nutrition and eating a healthier, less processed diet. Not something a lot of people can do easily, so be proud of what you’ve just done! Stay tuned on the blog for ideas of how to re-stock those cabinets with delicious and healthy foods.

If you’re like me, you were watching the Golden Globes the other night and simultaneously making mental notes of all of the movies you need to see. And what better time than now, when the days’ high temps reach 20 degrees and there’s just not that much to do. Going to the movies in the winter is a favorite hobby for many (for me and my husband, it’s probably the only time of year we go). But on a recent trip to our local theater, I couldn’t help but notice how very much junk can be consumed by movie goers in one 2 hour period. It’s a bit scary how the theaters up sell their customers to buy the largest amount of food/beverage they can get, and it’s even scarier that we can consume these snacks in their entirety before the end of a movie. I do love that some movie theaters are posting calorie counts on their menu items (though I’m not sure it’s influencing customers’ choices too much). Here’s some facts that I can’t seem to get out of my head:

• A large movie theater popcorn contains between 16 to 20 cups of popcorn, ~1,000-1,200 calories (or more!), 100 grams of fat, 57 grams of saturated fat and 1,500 mg of sodium (a whole day’s worth). To put this into perspective, it’s equivalent to eating at least 6 fast food burgers. Yeah…
• Many movie theaters have gone back to using coconut oil to make their popcorn. Yes, many would argue that coconut oil has healthy fats that are good for your heart. But 20 cups of popcorn made in coconut oil is another story entirely…
• A large soda, which is equal to 5-7 cups of soda after you take away the ice, has about 500 calories and up to 33 teaspoons of sugar. 
• Remember those nachos, with the cheese? I’ve never been a fan, and now I’m very grateful for that. 1 tray has 610 calories, 22 grams of fat and roughly 1,400 mg. of sodium.

Ok, I won’t scare you with the candy facts. You get the idea, and you can read. (Just make sure you read the total number of servings in one container…food packaging can be tricky, for sure). What I will do, though, is give you some ideas to make your next trip to the movies less devastating to your New Year’s resolutions, and your health:

• This won’t surprise you. I’m going to tell you to work out before you go (obviously). I like to plan my workouts for any day I know I’m going out…to dinner, to the movies, to a party. It doesn’t make it ok to splurge like crazy, but it balances things out a bit and makes you feel much more confident when you’re out.
• Eat a healthy dinner before going near the theater. Cooking at home is ideal (for the wallet too), but ordering a healthy dish at a restaurant to fill you up is way better than planning on popcorn or pizza at the theater.
• I’ve also always been a fan of packing a healthy snack in my purse before leaving home. Some ideas are single serving portions of almonds or walnuts, dried fruit, Pirate’s booty or homemade trail mix. Some like 100 calorie packs or natural protein bars. For a little crunch, mini rice cakes or whole wheat crackers work, as does salted edamame.
• If it just feels unnatural not to get a snack at the theater (I get it, it’s part of the experience), some theaters offer “smart snack” packages, or try a kids size of unbuttered popcorn. Or share a small popcorn.
• Think about the empty calories in soda, and decide if it’s worth the  extra few miles or 50 burpees you’ll have to add to your workout tomorrow. Instead, opt for a bottled water or unsweetened tea. Or bring your favorite flavored seltzer.

Your goal in the New Year may or may not be to look “red carpet ready,” but I can also almost guarantee that your goal is to not eat the equivalent to 6 or more hamburgers in one sitting. With adequate planning, the right facts and a little willpower, your next trip to the movies doesn’t have to sabotage all the progress you’ve made these last few weeks.

I’ll admit it, I’m a dork. Just like I felt at the beginning of each school year growing up, I get so excited about the New Year. I love dreaming, setting goals, making plans. And I’ve (mostly) managed to stick to my resolutions these past few years, and feel much better because of it. But this year, I’m trying something new. Instead of vowing to work out more, eat less junk, not drink, work more…you get it… I’m going to focus on the positive things I can add to my life. I’m going to enjoy long weekend walks with my husband, even it if means cutting back a few hours at work. I’m going enjoy nights at home, cooking in and watching our favorite movies, even if it means we don’t make it to every event that comes up. I’m going to nourish my body with water, herbal teas and fresh, whole foods instead of, well…all that other stuff. I’m going to read that stack of books collecting dust on my nightstand, even if it means the dust collects on the furniture for one more day.

There are so many things in life to stress about, and I’ve learned over the past few years that stress never really goes away. I may finish a project at work or pay off a credit card bill, but that doesn’t mean I’ll never feel work or financial stress again. But what I may miss while I’m worrying about all those things is precious time with my husband, family and friends. And what I’ll gain is headaches, insomnia and a wicked bad mood. Not worth it.

So this year, I’m focusing on adding only positive, healthy things to my plate. Things that I enjoy and that will nourish my body, my brain and my heart. When that plate gets full, positivity stays and one stressful thing gets pushed to next week. That’s just the way it’s gonna be. And I can’t wait to enjoy each week a little more than the last.

Wishing you all a happy and healthy New Year…may you truly enjoy each day of the journey.

Healthiest regards,

Jess

Though I can’t believe it’s already here, I woke up this morning feeling excited of the week to come. Thanksgiving has always been one of my favorite holidays…a day to spend with family and the kickoff to one of my favorite times of year. Yet, in my job as a Health Coach and Personal Trainer, I’ve noticed that Thanksgiving either represents a really difficult day for those who are trying to “stay on track” with nutrition goals, or it becomes that start of “giving up” until after the holidays. I get tons of questions from my clients every year about surviving Thanksgiving without undoing all of the hard work they’ve put into training and nutrition, so I decided to jot down a few of my favorite tips…

But first, we must face the facts. Though not true for everyone, there are some downright startling statistics out there about what the average person consumes on Thanksgiving:

•  On average, we consume 4,500 calories on Thanksgiving Day
• 229 grams of fat are also consumed
• One slice of pecan pie averages 503 calories. You don’t want to know the fat content
• And sweet potato casserole: 460 calories per serving. In a side dish…yikes!

The average weight gain between Thanksgiving and New Years is 3-7 lbs. every year.

Ok, I’m done scaring you (and myself) now. And I would never want my clients to think that Thanksgiving is not a day to be enjoyed, and to be a little indulgent. But, after all the work you’ve put in to lose weight, get fit, change your eating habits, there are a few simple strategies to try this year:

• Surviving Thanksgiving starts with a workout. Plan a really good workout on Wednesday and even on Thursday morning. It’ll make you feel good when you’re wearing that new outfit on Thursday, it will remind you of how far you’ve come, and it never hurts to burn a few extra calories when you know you’ll be indulging soon.
• Make Thanksgiving dinner a meal, not a day. Eat a light breakfast and lunch/snack before you go out. Skip the appetizers. Stay hydrated. And enjoy that dinner!
• If you are hungry before dinner is served, stick to fruits and veggies. Bring a healthy appetizer to share if you know dinner is served later and you’ll be hungry.
• I’m a big fan of bringing a healthy side dish (translation: veggies), that haven’t been cooked in a ton of oil, butter or salt. Make veggies half of your plate…don’t worry, you’ll still have room for the good stuff.
• Back to the sweet potato casserole. Personally, I’m such a lover of sweet potatoes, I’ve never understood adding an abundance of sugar/marshmellows/butter to them. But, if that’s how they’re prepared at your family meal, do me a favor and remove the marshmellows.
• Thanksgiving is a nearly impossible time to limit carbs, but atleast keep it in control. Follow the “My Plate” guidelines by keeping carbs to approximately 1/4 of your plate. Either choose stuffing or mashed potatoes and save the other for leftovers the next day, or have a little of both…just make sure they stay in one quarter of your plate. (Reminder: piling up doesn’t count as staying to one quarter of the plate).
• Speaking of exercise, round up some friends or family for a walk after dinner. My family has done this for several years, and I have to say, everyone enjoys it…husbands, kids, even Grandma. Or, there’s always the quick football game after dinner has been digested.
• Choose white meat over dark. You know this one.
• Drink a full glass of water in between alcholic drinks/apple cider/eggnog. It will cut down significantly on calories and might even fill you up so dessert isn’t as tempting.
• And onto dessert…I promise, this is not the last time you’ll ever see dessert again. Plan as well in advance as you need to, and choose one to indulge in. It almost never works that you save calories when you have “a little of this” and “a bite of this.” You’ll eat more than if you stuck to one choice. My recommendation: take a reasonable slice of pumpkin pie and your drink of choice and step away from the dessert buffet. If snacking is difficult for you, don’t choose cleaning up the dessert table as the time you volunteer to help. Why torture yourself?
• After you’ve enjoyed your meal/drinks/desserts, enjoy time with family. Don’t feel guilty, but don’t think that eating more than usual at one meal means you should just give yourself the free pass for the day. Instead, focus on family and friends. Enjoy a group game, watch football or head out on another walk.
• Plan ahead for an awesome workout the next day. Make a plan to meet a friend at the gym, go for a walk as soon as you wake up, sign up for a yoga class to de-stress after Black Friday shopping. Get back on track ASAP and realize that you don’t have to gain weight to enjoy the holiday season.

So, read these strategies over. Re-read them. Choose 2-3 and commit to them. I promise, you’ll still enjoy the holiday and you’ll feel a lot better come Friday morning.

A very happy Thanksgiving to you and yours…

Cheers!

Jess

As I sit here sipping my coffee and soaking in the sun, I’m realizing that we’re in the second week of August already. Yikes! But summer’s not over yet, and many of us still have family vacations or long, lazy weekends to enjoy before reality sets in again. And we should enjoy every second! That being said, I’ve been doling out a lot of fitness advice to traveling clients lately, so I thought I’d share some here on the blog. In my last post, I talked about how to have as healthy a vacation as possible. To add to that, here are some ideas for quick and easy vacation workouts (also known to those who know me as “no excuse” workouts):

1. Come prepared for your vacation with portable fitness gear. Resistance bands, a jump rope, maybe a yoga map. One of my favorite activities when on vacation is jumping rope. Start your day with 200 jumps, maybe add 50 the next morning. It won’t take long, but you’ll get your heart rate up for a few minutes. And every minute counts.
2. As I’ve mentioned before, enjoy the scenery around you with local hikes, bike rides, swims… What’s better than getting some exercise, sunshine and good photo ops all in one? Aim for one activity each day. You won’t regret it.

3. If you’re in a hotel room without a gym, do a quick circuit of lunges, squats, push ups and crunches for 10 minutes. Do this every other day, adding a few reps each time. Or play this card game with friends: assign one type of resistance move to each suite of cards (i.e. hearts are jumping jacks…makes sense, right?). Each time someone draws from the pile, do that number of the assigned resistance move. I recommend incorporating some cardio, some lunges, some push ups or tricep dips and some ab moves. The “game” actually goes by pretty fast, and you’ll definitely feel like you’ve worked out.

4. Walk everywhere you can. To dinner, to the beach, to the gift shop up the road. If you’re in a really remote area, plan a morning walk around the neighborhood or a family walk after dinner. What a great way to start the day or unwind and talk about everyone’s day.
I’m currently on a wonderful family vacation, and I promise I’ve taken my own advice. It’s amazing how a little bit of exercise each day puts me in a more relaxed mood, and has left me feeling energized and truly happy. The beautiful view and great company doesn’t hurt either 🙂

Sending along happy thoughts to all of you for an enjoyable rest of summer!!

~Jess

My husband and I just got back from an amazing weekend away with long time friends, and came back with memories of nonstop laughter and fun. What we didn’t come back with, though, was the familiar feeling of heaviness that one sometimes gets towards the end of vacations. Lounging in the son, coupled with overindulgences of any kind, can be a recipe for disaster. We work so hard to get our bodies in “vacation ready” shape, yet so easily backslide into habits of eating processed foods, drinking too much and not exercising. Not to mention how hard it can be to get back into a clean eating/exercise routine while also catching up on housework, work…all that “real life” stuff. But vacations are one of the best parts of our year, and can be enjoyed without complete loss of our health goals. Here’s how:

1. Always plan a workout the day before and the day after your vacation. Put it in your calendar and just do it. Even if it’s just 10 minutes. But get it done.
2. Look up restaurants in the area before you go. Or, better yet, choose accomodations with a kitchen of some sort, so you can plan healthy meals (and save some money too).
3. Whether eating out or cooking in, incorporate fruits and/or vegetables, protein and water into every meal. I’m not telling you not to enjoy some ice cream or area specialties, but fill up on healthy stuff first. And water. Always water.
4. Plan some type of active activity for every day of vacation. Hiking, family bike rides, swimming or a walk on the beach. Whatever it is, build it into your day. Trust me, you’ll still have plenty of time to lounge on the beach with a good book and a (low calorie) drink in your hand.
5. I’m the last person to tell you not to enjoy a cocktail or two on vacation. But choose wisely…look up calories of typical drinks before you make your decision or stock up on ingredients. There are plenty of ways to cut calories without missing out on all the fun. And drink water after every drink (alcohol, coffee…).
6. Speaking of drinks…when you’re enjoying before or after dinner drinks with friends, choose healthy snacks. Veggies and hummus, fruit plate, veggies or whole wheat crackers with salsa, grilled shrimp or chicken skewers… If making dessert, make enough for 1 serving per person. Leftover dessert is never a good idea.

When we look back on our most memorable vacations, what we remember is laughing with friends, trying a new adventure, watching beautiful sunsets. When we remember that vacations are enjoyed, whether we do so healthfully or not, it’s easier to make choices that are aligned with the lifestyle we want to embrace.

Wishing everyone in my life an amazing summer filled with laughter, love and beautiful sunsets.

xoxo,
Jess