Busy girl, Slim.

Ah, I have been looking forward to writing this post (and my friends have been asking me for it.... especially lately (must be the Spring air!;).  You all know by now that I pull off living a healthy lifestyle all while maintaining a busy schedule at work and enjoying my weekends to the fullest.  I don't believe in giving up good times with good people in order to save a couple calories... c'monnn, that is no fun!  So, how is it all possible?  Allow me to let you in on my secrets.  Weekend warriors, workaholics, party girls (boys), and soccer/football/bball/etc parents - this is for you!

First, weekday lunches/dinner (from home or at the workplace).  Don't indulge here. I don't find it to be worth it.  Monday - Thursday afternoon is the time to be the healthiest.  Super, super healthy. Weekends should be saved for indulgences.  Pack a lunch on regular days.  Don't have time to pack a sandwich or salad? Ya, me either.  Here are some of my 'quick' options:
- Plain Greek yogurt
- Frozen berries
- Apples
- Oatmeal
- Bananas
- Lara Bars
- String cheese
- PBJ (all natural PB!)
- Almonds
- Pecans
- English muffins
- Ezekiel toast
- Walnuts
- Carrots/celery w/ hummus
(I pretty much eat a plain greek yogurt with berries, a slice of ezekiel bread, apple, and either a mini lara bar or another piece of fruit, every day) If you must eat on the fly - check out my "Leaving on a jet plane" post. http://bit.ly/HepqUi


... Anddd if you have to go out for lunch, stick with lean proteins, vegetables.  Look for words like "grilled, baked".  For lunch, a lean salad with light dressing and minimal toppings is the way to go... for dinner... here are some options:
- Grilled fish 
- Caprese salad with a shrimp cocktail
- Baked potato sans extras with a grilled lean protein
- Broth based soups (not creamy)
- Petite filet with salad or steamed vegetables
- Grilled chicken with same sides as listed above
- Sushi - steer away from tempura, and if you get a roll, get some edamame, seaweed salad and/or some sashimi to balance it out.
- Grilled fish tacos (soft shell)
Tips: Start out with a simple salad and drink a tall glass of water before the food comes.  Only eat one piece of bread or roll.  Stay away from anything creamy, fried, candied, or breaded.  Go for steamed, grilled, baked.  Remember, just two drinks and try to stay away from dessert during the week.


Drinks/Apps out with friends (during the week)
- Limit to two drinks, Vodka/soda or red wine.  Stay away from any multiple ingredient, specialty drinks.  They are usually loaded with calories.  If you must, have one, then switch to something lighter.
- Appetizers - I always split apps with my friends.  Choose wisely.  Pick something lean or light as an option in addition to whatever other (tastier) app that you get. Balance! (yes, I am a boneless buffalo wing connoisseur and I will never give that up). 
Ideas:
- Hummus platter with baked pita chips and veggies (a lot of places have this now)
- Mussels
- Tuna sashimi
- Shrimp cocktail
- Grilled anything
- Satay skewers (be careful of the sauces - dip lightly)
- Caprese salad
- Oysters
- Raw platter
- Antipasto
- Salad/pizza combo (bad pizza - one slice, healthier, grilled pizza - two slices)
(sorry if you don't like seafood - I didn't leave you with much ;)
Tips: Try to eat more of the healthier options, and only indulge a little in the fried stuff and dips.  You know you can't avoid ordering that stuff.  Control yourself when it's in front of you! **Be mindful**


Weekends
It's ok to be a little more indulgent on the weekends.  Follow the same tips from above, BUT, don't give up at every meal.  For example, you had too many bevy's then got late night pizza... don't go out for a gigantic brunch the next day. Or, you had an amazing meal at your favorite restaurant and then want waffles in the am - ah, no. Pick one.


How to deal with a few too many bad decisions?
a) don't beat yourself up
b) well, how bad? haha justtt kidddinggg
c) do this: drink lemon water all day the next day, rest, try to get some sort of exercise in late the next day, down your vitamins, especially b12, drink more lemon water, go to bed super early Sunday night (if possible), drink more lemon water, eat a super healthy lunch/dinner - vegetables, lean proteins, complex carbs, you know the drill. Drink more water.  


Last but not least... if you live this lifestyle and plan to stay healthy, you must work out.  Even if you follow all of these tips, you are likely still consuming more than you should.  I work out 5-7 days a week.  I'm not saying you should be that extreme, BUT, try my 15 minute workout rule. Get in AT LEAST 15 minutes of solid cardio, especially on warrior days.

Tip: either go for a 15 minute run. OR DO THIS:
Jumping jacks, squats, squat jumps, criss cross, burpees, lunges, squats, jumping jacks, burpees.  If you only work out for 15 minutes - you should be out of breath. You will feel so much better if you do this AND, maybe you'll make it 20 or 25 mins :-)


That's what I got, my friends!  It's possible to do it all... just be mindful, make smart decisions, and work out. Life is meant to be lived and enjoyed.  Have a great week!

Starting a Running Program?

I don't know if it's last week's heat wave, daylight savings, or both, BUT, I've been getting a lot of questions about 'what type of sneakers to buy for running'.  For that reason, today's post is dedicated to starting (or improving) a running program.  There are a few key factors that should be kept in mind when thinking about becoming a runner. Here's what I have... in a nutshell!

First things first, sneakers.  It's important to understand pronation (the way in which your foot hits the ground while running).  Overpronators typically have flat feet.  Underpronators typically have high arches.  Over and under pronating can cause issues in long distance runners including, but not limited to; uneven shock absorption, ankle strain, and total body stabilization.  Getting the right pair of sneakers from a proper running store, will make all of the difference.  I go to Marathon Sports in the Boston area.  The employees watch you run, check your gait and your arches and then recommend a few pairs of sneakers that should work for you.  I had a sales associate recommend a pair of Mizunos for my high arched, narrow feet 3 years ago and I still buy the same pair as they upgrade.  They rock! 

Next, warmup and cool down.

 It's important to get your body ready for a run.  I like this sequence: jog in place for 30 seconds, 15 leg kicks (kick left leg up to about hip height, then right leg, switch, repeat), a few runners lunges, walking lunges, then calf stretches.  For cool down, walk a bit and then stretch.  Make sure you stretch hamstrings, calves, quads, hip flexors, back, and abs.  So important!  Revert back to my "old injuries" post to understand WHY it is so important to stretch.

Third, distance and schedule.

Running (believe it or not) can become a bit addicting.  Make sure to take break days... lift, cross train.  It's easy to just head out for a run every day, however, this is a fast track to an injury.  Break up your training with long, short, and medium runs.  Also, to start working on speed (and get an extra calorie burn) add in SPRINTS.  It doesn't have to be measured perfectly, just use light posts, street signs, whatever.  Sprint between two posts, jog the next, repeat.  This is a great tip for building speed in long distance runs/races and also torching calories.  

Lastly, and I put this last on purpose, wear the appropriate gear.

Some running gear can get a little pricey, but, it's important to wear wicking material to keep your body cool (or warm) depending on the weather.  Sunblock (my mom will be so proud if she sees that I added this).  Running shorts - they rock because they have a little pocket inside for keys/license, etc.  In the winter, running tights/leggings - makes it way easier to move. Finally, IF you are going to run in the dark, put on some reflective gear. It is so easy for a driver to miss a runner wearing all black in the dark.  Oh, and one more thing, wear appropriate socks... you don't want blisters.

I obviously am a huge fan of running.  For me, it's the fastest way to get a calorie burn in the shortest time.  It's a stress reliever.  It doesn't require equipment and the scenery can be pretty awesome.  Lastly, if you are starting to love running, sign up for a race.  The race atmosphere is amazing and you'll feel so proud of yourself when you are done.  Big fan over here... plus I love the competitiveness!

That's all I have for tonight - have a great week and happy runninggggg!

One of my favorite meals! Quick post/recipe!

Quick little post tonight!  I obviously had leftover ingredients from Monday night's "Portobello/Caprese Pasta".  So, I made one of my very favorite meals... especially in the summer.  A simple Caprese salad... fitting for this wild weather we are having! 

Tonight, I added grilled portobello mushrooms to it and some grilled shrimp/scallops/calamari.  This salad is so simple and healthy; even buffalo mozzarella cheese isn't too bad... it is a lower calorie cheese compared to most... plus it has calcium! ;)  Anyway, this is also something I love to order out because it tastes delicious and I know exactly what is in it... I always get grilled shrimp on the side or a shrimp cocktail.

Here's how I made it tonight:

- 3 mini mozzarella balls (cilligiene) = 60 cals (tip if you pinch the mozz balls into pieces, the 3 little cilligiene go pretty far)

- 1 heirloom tomato (can use whatever tomatoes you'd like - I also really like Roma tomatoes)

- 1/2 portobello mushroom, grilled

- 1/2 cup or so of grilled shrimp/calamari/scallops (Trader Joe's sells a frozen mixture that I keep in my fridge - it's perfect)

- 3-5 basil leaves

- 1/2 tbs of extra virgin olive oil

- salt, crushed red pepper, parsley, paprika, pepper, lemon

How to:

- Slice and dice the veggies/basil/mozz

- Grill the portobello sprayed or drizzled with extra virgin olive oil and crushed red pepper, lemon, salt, paprika, parsley (whatever works for you)

- Grill the seafood (make sure it is patted dry before you put it on your pan or else you will STEAM it instead of grill it!)

Arrange together, drizzle with olive oil and serve.  Tonight, I ate this with some hummus and brown rice crackers.  Delish!

Workout tip of the day: GET OUTSIDE. Walk or Run or find the closest stadium and run up and down the stairs.  Get outside and get some exercise, it's beautiful out.

Tonight's summer meal :) 

Sunset from my patio - no filter!

Before the sunset - drinking a 5 oz glass of cabernet :D