Black Friday and Beyond

With Thanksgiving behind us, let’s talk about what’s really going to be on everyone’s mind for the next 3 weeks – shopping! This time of year it pretty much goes without saying that people start to get a little panicky as they scramble to pull everything together in time for Christmas. Between shopping for all the people on your list, mailing out Christmas greeting cards, planning Christmas dinner, and trying to make sure you haven’t forgotten anyone, it’s no wonder that most people start to feel like there just isn’t enough time for a real workout during the holidays. And it doesn’t take long for good nutrition to follow consistent exercise into the realm of putting-off-till-January-when-I-can-cope-again. As people have less time to plan healthy meals and snacks, they will inevitably give in to the quick fix of the Pizza Hut inside Target, or the Burger King around the corner from their apartment. (Yes Matthew, I’m talking to you there.)

For those of you to whom the above scenario feels all too much like an age old holiday tradition, I have one word for you: Technology. Allow me to explain: If you are reading this blog, I will safely assume that you have access to a computer with internet capability. So what do technology and shopping have to do with fitness and nutrition? Simple: by making good use of internet technology this holiday season, you can easily make it through this holiday with both your body and your sanity intact.

In other words, try doing most of your shopping online this year! This will save you the headache of crowds and traffic, and you can usually get better prices too! Nowadays, nearly all department stores deliver to your door, and if they don’t, they can deliver your full order – already paid for – to the store nearest you. All you have to do is pick it up! And because you are shopping online, you don’t have to worry about getting to the store in time before it closes…which might prevent you from going to that Yoga class you’ve been wanting to check out. Most importantly, by doing your shopping at home, you will feel more relaxed and will be in a better mindset to get a great workout and stay strong. You will also have more time and energy to continue planning healthy meals for yourself and your family.

Now I know some of you will have objections. First, to those of you who don’t like to use your credit card online – get over it! I hate to be harsh, but come on people…America has been shopping online now for some time. Just make sure you are using a computer with an up-to-date virus protection, and be sure that the website you are using is a trustworthy source. And of course, always make sure to keep a record of your order and confirmation number until your goods arrive. Believe it or not, these days your credit card information is no less secure online than it is at an ATM machine or at the register of a department store. Second, I know some of you are thinking, “I don’t want to pay shipping and handling!” Really! What about all that gas you use up driving around from store to store? Not to mention that you can more often than not find better prices online than in-store, which tends to more than make up for the extra cost of S&H. And by the way, a lot of websites have deals that offer free S&H on certain products or on orders over a certain dollar amount. Either way, I promise you will save both time and money. Lastly, some of you will say, “But Liv, I LIKE going out shopping!” Of course you do! So do I. But let’s get real. We can go out and enjoy shopping any time of year sans the threat of being trampled by a crazed parent determined to get to the last Zhu-zhu pet or Twilight themed Barbie and Ken before all the other crazed parents.

(And if you just really love the holiday windows at Macy’s, then by all means, a frosty stroll down Michigan Avenue is a great way to get in some active rest!)

By shopping online, not only will you save time and energy, but you may also be less likely to procrastinate because you will not be bombarded by all the distractions provided by in-store shopping. Not to mention that finding that obscure gift for the person on your list that is impossible to shop for will be a cinch. So let’s see…more time and energy for exercise? Check! More time to plan healthy meals? Check! More time for the important things in life like spending quality time with your loved ones? Check! Maintaining sanity for the first time ever this holiday season? Check!

Happy Shopping!

Nut to Instinct!

If you’re like me and you pay attention to the habits of your local wildlife, you’ve probably noticed that the squirrels in your neighborhood seem to grow fatter by the minute as the days get colder. Those little guys are getting ready to survive a long winter with little to no food. Much to the chagrin of most of my clients, humans don’t get to use that excuse (though many do) during the winter months, yet so many people put on weight in equal proportion to my local squirrels! Sure, prehistoric man and woman may have had to put on a little extra fat in the winter time to guard against freezing to death in bitter winter climes…they needed the extra fat for insulation against the cold. Modern man and woman don’t! Over the millennia, human beings brains have become bigger. Our frontal lobes – not fat – have become our most powerful weapon against anything the elements can throw at us. From thermal underpants, to wool socks, to gortex coats, there is nothing we haven’t invented that can't protect us from wind, water, sleet and snow. But if human hibernation is anachronistic, why are so many of us eating like we are getting ready for a Rip Van Winkle nap?

The truth? It’s nothing more than a bad habit. What used to be instinct is now nothing more than an excuse people throw around so they don’t feel bad about overindulging during the holidays: a time of year that is riddled with pitfalls that threaten your good habits at every turn. The trouble is, bad habits are a lot easier to pick up and a bit more challenging to leave behind than are good habits. Good habits are more challenging to pick up. They usually require a bit of learning and the development of new skills. The good news? Learning new skills, though it takes some work, is also a lot of fun! Take knitting for example. Learning to cast on might seem to take forever. And you might drop a few stitches in your first piece. But eventually Pearl 1 Knit 2 will feel like second nature, and not only have you developed a new skill, but you’ve also got something to show for it! It’s the same with exercise and eating right. It takes a bit of work, learning, and discipline in the beginning. But your efforts will show. You will feel better, and your friends and family (when they aren’t hating on you for staying slim and trim over the holidays) will be amazed and inspired by your discipline, dedication, and your amazing bod!

So leave the nuts (and the fat) to the squirrels! Embrace your humanity by celebrating the power of the frontal lobe. And by the way, if you actually do pick up knitting this winter, you really will be making a bold statement that you are indeed fighting the “instinct” to gain fat in order to stay warm. Instead, you will be using your brain (and your opposable thumbs – another unique human-thing) to produce a garment that can do the same thing, probably more efficiently. Go humans!!!

Thanksgiving nutrition tip: If it doesn’t grow all over the place it doesn’t belong in your face! Make it a point this Thanksgiving to be able to identify everything that you serve as something that can be found easily in nature. Your sweet potatoes don’t need all that sugar and marshmallow! A little splenda (or even better-stevia) and cinnamon will go a long way and leave your tummy feeling happier! Don’t douse your green beans in a fatty creamy mushroom sauce and top them with fried onions! Your guests will appreciate the vibrancy and freshness of whole green beans tossed in a little olive oil and lemon pepper. (If you are really at a loss on how to prepare a fresh holiday meal that is also healthy, I suggest picking up one of Tosca Reno’s books on eating clean – you can find her work at any Borders or Barnes and Noble).

If you have a great fresh and healthy recipe that is full of the holiday spirit, please share it by commenting back to this post!

Finally, here are some holiday dessert alternative recipes ala Ellen that you might want to try out this year to help cut down on the sugar and fat. Thanks again Ellen!

Chocolate Moose Surprise
· Great for holidays, parties, or just everyday, because it’s fat free and guilt free.

Ingredients
1 2.1 ounce package of sugar free chocolate pudding
1 fat free cream cheese package
1 8 ounce container of fat free cool whip
2 cups skin milk

Directions
Use mixer to blend pudding mix with 2 cups milk, once blended,, mix in cream cheese until smooth. Add cool whip and mix until smooth, then refrigerate for 10 minutes.

variations:
Pies: Add mixture to graham cracker crust and top with cool whip for a delicious pie.
Parfait: Layer cool whip on the bottom of a glass cup, add layer of moose, and top with more cool whip. Makes 6 servings.
Peanut Butter Surprise: Add 2-4 Tablespoons of peanut butter to moose and blend until smooth
Mint Surprise: Add ½ - 1 teaspoon of mint or peppermint extract to mixture to make chocolate mint surprise.

Cinnamon Ginger Cookies
· Great replacement for traditional cookies, comes out fluffy with a texture similar to brownies.

Ingredients
1/3 cup of I cant believe its not butter, Fat Free
½ cup unsweetened applesauce
3 egg whites
½ cup twin/ splenda/ equal white sugar substitute
½ cup twin/ splenda/ equal brown sugar substitute
1 tablespoon of vanilla extract
1 teaspoon cinnamon
1/2 teaspoon nutmeg
½ teaspoon ginger
¼ teaspoon cloves
1 teaspoon baking soda
1 ½ cup flour
Nuts of your choice

Direction
Mix eggs then mix in applesauce, vanilla, and butter. Then blend in sugars, baking soda, and spices. Finally add in flour and add nuts or chocolate chips for extra taste.
Bake for 8-10 minutes at 350 degrees.

Pumpkin Bars
· Great fluffy cake with a holiday twist and low in fat and sugar.

Ingredients
5 egg whites
½ cup of I cant believe its not butter Fat Free melted
½ cup water
1 cup twin,/ splenda/ equal white suagr substitute
½ cup twin/ splenda/ equal brown sugar substitute
1 ½ cup pure pumpkin in can
1 tablespoon baking powder
1 tablespoon baking soda
11/2 cup flour
1 tablespoon of vanilla extract
½ teaspoon nutmeg
½ teaspoon ginger
¼ teaspoon cloves
1 teaspoon cinnamon

Directions
Mix all egg whites, then add in water, melted butter, and pumpkin, then add in sugars, baking soda, baking powder, and spices. Then add in flour and walnuts if you wish. Pour in rectangular greased baking dish.
Bake for 40-50 minutes at 375 degrees.

Extend Your Limits By Exceeding Them!

Learning a new skill or rising to a new challenge can inspire enthusiasm. Therefore, it is a good idea to try your body at something new during the time of year that you are most likely to fall into a fitness rut. Don’t drudge yourself to the gym to perform the same tired old weight routine, and get on the same tired old stairmaster. This will only breed a sense of resentment and irritation toward your workout program which will ultimately lead to gym-backsliding. Instead, get excited about the challenge of finding a new kind of strength within you. If you are a boot camp devotee, try a yoga or Pilates class. Conversely if you are a hard core yogi, shake things up a bit with some high power Kwando moves. Sure you can bench 115lbs no problem…but can you hold a Bakasana (crane pose) in a 110 degree yoga studio? That might be something to work toward!

When you take yourself out of your normal comfort zone, you will experience greater results and expand your horizons both mentally and physically. Always push yourself to the point of slight discomfort, and your gains will be exponential. You will break through plateaus. You will finish this year out stronger and more formidable than ever! Trying out new things may even reinvigorate you about the old things.

Best of all, when you challenge your mind and body to something new, not only will you get excited and break through plateaus (and then get more excited because you are breaking through plateaus!), you will also encourage your body to produce endorphins. High levels of endorphins in the brain produce a sense of euphoria, enhance pleasure, and suppress pain both physical and emotional. If your endorphin levels are low, you may feel anxious or depressed, be more aware of pain, and experience increased cravings for fatty foods. Indeed, the correlation between depression and the holidays is no coincidence. As activity levels drop and sugary/fatty food intake rises, endorphin levels are sure to taper off. By staying active this holiday season, you will not only stave off endorphin drop, you will actually increase your endorphin levels. Chances are good that by doing this, you will have the best holiday season ever!

What new thing will you try? Let me know by commenting back to this post!

**Nutrition tip for the week** Don’t miss a beet! Beets are a great addition to any meal all year round, but especially during the holiday season. As a root vegetable, they are a great way to add variety to your plate when other fresh veggies are less plentiful during the colder months. Fresh beets come in many different colors and can be roasted alongside carrots, potatoes, cabbage, onions, garlic and rosemary for a colorful addition to a tray of roasted veggies. Add canned beets to salads for extra color, nutrients and flavor. Also, the juice from canned or pickled beets is a great alternative to fatty, sugary, or salty salad dressings. Bon Appetit!

Procrastination is the Enemy!

In my work as a personal trainer and nutrition coach, I can’t tell you how many times I’ve had the same conversation with clients about nutrition. It goes a little like this:

Me: “So how has your nutrition been this week?”

Client: “well, started out good on Monday and Tuesday. But then on Wednesday the office ordered pizza for lunch. I had a soda. And then that night I had to take my kid to a birthday party and there was some cake and ice cream. So I guess this week is a wash. But don’t worry; I’m planning to start again next Monday.”

Sound familiar? Even if you haven’t had this conversation with a trainer, chances are good you‘ve had it with yourself! NEXT MONDAY??? I want to scream. Why would you wait that long to get back on track with your healthy eating habits? One small slip up at an office party, birthday party, or a night out with the girls, doesn’t mean you’ve got to chuck the entire week. You don’t have to wait until Monday to start eating clean again. Imagine how many clean eating meals and great workouts you will miss out on if you decide to wait until next week, next month, or even next year, to recharge your healthy lifestyle!

Now, I understand that a lot of you out there like the idea of starting a diet or workout plan on Monday, or the 1st of the Month, or worse still, the 1st of the year. This is a natural compulsion. New weeks, new months, and new years all signal new beginnings for us. But consider this: If you have been slacking on your workouts and your nutrition for the last 10 months, does it really make sense to tack another 2 months to your slump while you wait for New Year’s to roll around? Of course not! Instead, take advantage of the fact that you still have 2 months left in the year and finish this year out with a bang! You could lose 20lbs in 2 months! You can drop 2 sizes in 2 months! The possibilities are exponential!

So don’t give up on yourself just because you had a little too much Halloween candy last night. Instead, challenge yourself. Every morning you wake up. Every meal you sit down to. Every opportunity you have for a workout. Learn to see every minute of every day is its own new beginning. There is never a better time than now, with your next meal, to start eating clean and living healthy. Most importantly, don’t buy into the myth of a wasted day. The next time you feel like you’ve screwed up on your nutrition, take a deep breath, remind yourself that you are only human (and as a human you are bound to slip up here and there), and say to yourself with conviction: THERE IS NO SUCH THING AS A WASTED DAY! OR A WASTED WEEK! OR A WASTED YEAR!

Your Assignment for the week: Think back over the past year. Were there some times that you got a little too far off track with your fitness and nutrition? Was it because you decided to postpone the start of a new meal plan or a new exercise regimen until the beginning of a new week or a new month? Come up with a game-plan - a mental dialogue - that you will use over the next couple months that will prepare you to dodge the temptation of procrastination. I would love to hear back about what tools you will use over the next 2 months!

**Nutrition tip for the week** Smart Supplements: Do you struggle with cravings for fattening or sugary foods? Cravings are often a sign of some kind of nutritional deficiency. Try starting your day out with a fatty-acid supplement like Udo's Oil (available at most health food stores). A tablespoon with your breakfast and another with your mid-morning snack will provide you with all of your Omega fatty acids you need and the added bonus of a craving free day. And just when you thought it couldn't get better, many people who use Udo's Oil lose about 5lbs during the first 2 weeks of use!