The Road to Saiety (and Sanity): What Choices Will YOU Make?

Every time I eat a truly healthy meal I feel great. Each time I make the wrong choices I know I won't feel good as good as I could about myself. I think this is a universal statement. It would probably apply to most reading this blog. If it is so obvious, then why do we consistently make the wrong choices? Don't we want to feel good? Of course we do, but there are many other components to the story. Here is a great example. Yesterday morning, I was feeling pretty good about myself. Taught a really fun ZUMBA class (something I love that keeps me moving, motivated, positive), did not overeat the day before, made healthy choices overall. So in the morning I was not feeling panicked or guilty or any of the things that may entice you to make unhealthy choices. I woke up, baked some triple chocolate chip cookies I was donating (did not Bite,Lick,Taste the dough!), and went about the routine. Had my usual two cups of coffee, then started getting hungry. Really hungry because as I mentioned when you kind of eat a light meal for dinner the night before, you tend to be a bit hungrier when you get up which is a good thing. The interesting thing about this morning is that i had several choices for breakfast, some healthy some not. There was just a smorgasbord around me. You name it, those wonderful cookies baking, gorgeous blueberry muffins, homemade pancakes, granola, sausage, egg and cheese casserole, and some hard boiled eggs. All were ready and waiting, no additional prep needed. What was I to do?

THIS IS THE GOOD PART: Because I was in such a good state of mind, I knew that whatever I chose would lead me to the same place, sort of. All of these choices would lead me to feeling not hungry anymore or satiated. I did not want to use the word full because in a perfect world, you are not supposed to eat until you are full, just not hungry anymore. HOWEVER, WHICHEVER PATH I DID CHOOSE WOULD LEAD ME TO A VERY DIFFERENT PLACE POST MEAL: Did i want to feel great, feel like I can do anything, feel light and clear headed, ready to focus on other things besides what I eat. OR If I chose the Sausage Casserole and Cookies, I would have wound up in my non happy place: "OH I shouldn't have eaten that, it is so bad because of x, y and z" Ok, I won't eat until x time, and I will eat no carbs and have no wine and basically I will make up for what i just did".

Bottom line: If your goal is to satiate your body, choose the healthier path because the place you will end up in is much nicer :) JUST KNOW THAT WHAT YOU CHOOSE HAS TO TASTE GOOD, OR YOU WILL KEEP LOADING UP ON CARDBOARD UNTIL YOU GET SOMETHING THAT IS TASTY! (btw, I chose the hard boiled eggs and had a yogurt. It tasted great and I was happy).

The Bottom line paragraph is a good segue into my TASTING GOOD PHILOSOPHY and THE ANATOMY OF A PERFECT SALAD. I have heard alot about this book called "Skinny Women Don't Eat Salad". I am here to tell you this one does, but it has to taste good. It has to have the right textures and flavors to make you insanely happy you chose the salad.

Here are the requirements for THE PERFECT SALAD: YOU CAN CHOOSE A THEME FOR YOUR SALAD, WHICH MAKES IT EASIER TO PAIR UP THE INGREDIENTS: ASIAN, MEXICAN, ITALIAN, BUFFALO WING, MEDITERRANEAN, SWEET AND TANGY...I WILL BE GIVING RECIPES FOR EACH ONE IN THE BLOGS TO COME. IF YOU CAN'T COME UP WITH A THEME, FOLLOW THESE GUIDELINES:

Mixed Greens (both crunchy and darks). I like a little of each: iceberg, romaine, mesclun, and maybe some baby spinach. My absolute favorite green is Arugula. So spicy and delicious! SECRET INGREDIENT: CHOP UP YOUR FAVORITE FRESH HERB LIKE BASIL OR CILANTRO. YOU WON'T BELIEVE HOW TASTY THIS WILL MAKE YOUR SALAD. EVEN DRIED HERBS WORK, ESPECIALLY BASIL IN AN ITALIAN THEMED SALAD. CILANTRO WILL WORK IN THE ASIAN OR MEXICAN SALAD.

PROTEIN: I always add a source of protein to my salads. Think hard boiled eggs, avocado, beans, nuts and seeds (i especially like sunflower seeds or almond slices. Cheese is also great, (goat, feta, shredded cheddar, whatever) but only add it if you feel the salad is missing something. Sometimes these other things will be more than enough to satisfy. Meat is great too. Marinated Chicken, Steak slices, turkey roll ups, what ever you like. This is a great opportunity to use up leftover meats like last night's baked chicken or pork line or rib eye steak!

Some kind of Onion: Either Green (scallions which work well with mexican, asian) or red bermuda, or plain white. I think it really adds to the dimension of a salad

A GREAT DRESSING: I ALMOST ALWAYS USE CITRUS IN MY DRESSINGS. If you can make your own, great. Making one is easier than you think, and is also less expensive and healthier than what you can buy (not all those fillers and preservatives. So, for example, if it were an italian salad, i would use extra virgin olive oil, lemon juice, salt and pepper, and my favorite vinegar or a mix of vinegars. If you need a little creaminess to it, add a dab of mayo or lite sour cream and blend. or even plain yogurt. Maybe then add some herbs or dijon mustard. You will get it down to a science eventually and find exactly what you like. For the mexican or asian dressings I would use lime juice olive oil, rice wine vinegar. Or go crazy and use sesame oil, soy sauce and some cider vinegar for your asian dressing. One pre-packed dressing that I have come to like is Ken's Lite Caesar. It is tasty on lots of different salads, not just Caesar. You can even marinate your chicken or steak strips in it before cooking. YUM.

Texture: I always like to have something crunchy in the salad. For mexican salads I like a handful of crumbled up tortillas added just before eating. For Asian, they sell crunchy noodles or asian snack mix (just not too much of these things!)

Sweet and Salty: I love adding craisins as a little sweet surprise. For salt I add salted nuts (like sunflower) or OLIVES. Love those, kalmata or California. Depends on the type of salad.

THIS SEEMS LIKE A LOT OF WORK, BUT IT IS NOT IF YOU DO IT AHEAD. MAKE A FAIRLY LARGE BOWL OF IT, OMITTING WHAT MIGHT GET MUSHY AND ADD THOSE THINGS AT THE END. PORTION OUT A LITTLE LESS THAN YOU THINK YOU MIGHT EAT. I AM PRETTY SURE THAT IF YOU FOLLOW THIS FORMULA, YOU WILL BE HAPPY WITH THE LESSER PORTION, AND FORGET ABOUT FILLING YOUR BOWL AGAIN.

Food For Thought

I could not help but use the cliche above because in this instance it fit: You have to loosely plan or think about what you are going to eat for the entire day. If you don't you tend to eat whatever is around. At the end of the day you are wondering what just happened! Yesterday was a perfect example. I did not intend to eat white flour laden carbs at EVERY meal, but I did. Anyone who reads this regularly knows that I am all about everything in moderation. But I do try to stick to some loose rules, one of which is not to have carbs at every meal and try to stay away from them for dinner. The scale went up today, not surprisingly. I was happy because I followed the mindful pattern all day: ate until I had enough and no more, did not pick or BLT mindlessly (BITE, LICK, TASTE). But I could have made less caloric choices. Overall, good day though. I would rather have carbs at every meal than give into mindless eating. Even if you are eating a salad, you can still overeat. So, my advice: Think about what you eat for the day. The best plan of action would be low carb with a healthy fat (olive oil, avocado, natural peanut butter). Another good choice is to try one whole day with no meat per week. It will not only help you stay healthier, it also reduces your carbon footprint (the production and transportation of meat is one of the main drains on the environment).

NEXT TIME: I will get to anatomy of the perfect salad and revving up metabolism, promise. I should know by now that I have to write what is fresh on my mind, and not plan...that's what blogging is all about!

Clean Plate or Clean Slate?

In my last blog I said next time I would write about revving up metabolism and the anatomy of the perfect salad. Both important topics, but I was unexpectedly drawn to the blog this evening. This blog is awesome for me. When I started it, I knew it would be cathartic and it is. Tonight I was once again faced with the clean plate syndrome. Not just mine, but the entire family's. My husband made me a delish cheeseburger. Not what I was planning to eat, but it was certainly divine. After I ate it, I didn't need any more food. Although it was a calorie bomb, I was happy because I didn't need to eat anything else. Then comes clean up: My daughter left 1/4 of her delish burger, some green beans and a mozzarella stick. Now if I was not practicing mindfulness, I would have cleaned her plate without giving it a second thought, almost like i was on auto pilot. NOW HEAR ME WHEN I SAY THIS: IF I WAS GENUINELY STILL HUNGRY, I WOULD HAVE NO PROBLEM EATING THAT FOOD. But i just mentioned that i was perfectly satisfied, and that was the truth. Why then do I and others like me feel the need to finish that plate? I stopped and I really thought about it. I thought about all the advice I give, and what I would write to you all. And I stopped myself. To those who have experienced this, they know a small victory is what i had. To others it will sound silly. It is all about habits and reading your body. That is how to have the health and body that you want. Not diets. The freedom to eat what you want is fantastic. Once you know that you CAN eat what you want, feel satisfied and not be a glutton. So, I slid the remaining food in the garbage. A CLEAN SLATE. Every day is a new challenge. An opportuity for a clean slate. I feel I have one tonight. Tomorrow all may change, but tonight I celebrate. And not with food. My goal is to not have this struggle. I tire constantly having to create a clean slate because of my habits. But I am happy to have the chance to make a healthy choice.

Find Things You Love (To Do and Eat!)

Sounds like common sense, right? Than why do many of of torture ourselves with exercise and food we just don't care for? Oh, I want some (fill in the blank) but I really should have (fill in the blank) so I will have the latter. Or, I need to exercise! Let me get to the gym and do the StairMaster for 50 minutes (yikes!) If anyone thinks the StairMaster is inspiring, fun or life altering, please let me know. I am here to tell you it's just NOT! In my last blog, I did say, and firmly believe, that the day after a night of indulging i go straight for the treadmill or even the StairMaster. That is because I know those exercises will result in maximum sweat. I feel instantly better after a good sweat and know I am on the path back to mindful behavior. I might do the treadmill 2 times a month. In other words, I do not plan for consistent torture. The point of all this is find an exercise you like. As far as foods go, have what you are in the mood for (because you will anyway at some point) but either have a smaller portion, or modify it to be lower fat or healthier. (Read my Superbowl Blog).

Speaking of exercise I love, my favorite of late is most definitely ZUMBA! People who know me and read this are probably wondering why I haven't written about it earlier. I guess I wanted to feel it out or see if I would tire of it. I haven't and in fact, as most know, I am now an instructor. I love the workout it provides (especially for the obliques) and the fun it is. Choreographing the dances each week is challenging, but very rewarding. THE MOST rewarding part of this whole experience is seeing the joy on people's faces, hearing the giggles behind me during class (they are having fun, not laughing at me I hope :), and the best, is hearing how ZUMBA is WORKING for the ladies in my class. More than one of them has come up to me to share their success stories of loosing weight, feeling great, loving the dances and more. Congratulations to all who have discovered an exercise they love and are sticking to it. Remember an exercise is guaranteed not to produce results if you don't do it!

SIMPLIFY: This will be a regular feature of the blog. It will include just a few things I do to make life less trying: Next time your showering, clean it while you are in there. Use a washcloth and regular shampoo. The shampoo, in addition to being non-toxic, really does wonders to get your shower clean, even glass shower doors like I have. If you do this regularly, you will get rid of one really annoying chore! Cleaning the shower while fully dressed and dry!

Next time: Anatomy of a the Perfect Salad and Revving up your Metabolism (sign on as a follower of this blog, and I believe you will be automatically notified when there is a new post).

A Happy Wife (or girlfriend) is a Good Life

I've seen this quote on the tee shirts of some pretty rough and tumble guys. I used to think it was quite sexist: Keep the lady happy if you don't want headaches, basically. As I get older, I have a different take on it. It is up to the WIFE to keep the WIFE happy. In other words, it is up to you to take care of yourself, take time for your self, read yourself so that you know what you will need in order to be the best possible you. In turn, you will be the best wife and mother (or girlfriend) for your family or loved ones. THAT IS PRICELESS. You won't mind giving your time to your family if you make a habit out of carving some time out of each day that is just yours. This may take some maneuvering on your part, but it will be well worth it. For example, I had a great time with some friends last night. I enjoyed myself thoroughly. This morning let's just say I was ready to rid my body of some toxins. When I indulge, the next day I just love to sweat it out. It is the best instant fix I know. When I need to achieve maximum sweat in minimal time, I choose the treadmill. So I pushed myself on that then did my abs for dummies video (yes video) for 10 minutes. The video is 45 minutes, but I usually do just a 10 minute portion per day. I think doing 45 minutes of that would be overkill. I certainly feel it after 10 minutes. We are not here to punish ourselves people! I skin brushed (read previous blog), face polished (info below) and showered. Now I am ready to take on anything the kids or my husband throw my way. What a great state of mind to be in. You can have this everyday! It can be yours...

Skin Polishing: Listen up, this is important. If you want facial like results, try this: I bought on the clearance rack yet another skin care product promising great results. The reason I had high hopes for this one is that it had glycolic acid, which I have read is great at removing dead skin layers. I am telling you all that it works. The product i bought is called Daily Skin Polisher (self heating) by rite aid. (It says compare to Olay regenerist Thermal Skin Polisher) I am sure that Olay product would run at least $20 if not more. The Rite Aid product was $2.99 (down from $11.99). I would buy it for $11.99 too. I am hoping though to visit other rite aids and stock up on it. I recently had a facial and was really very impressed with the results. This is almost as good..My face is so smooth and glowing afterwards.

Waking Up Hungry: It's a Good Thing

I am not usually hungry when I wake up. I think one reason is that I tend to eat big dinners. As an experiment I ate a light meal for a couple of days in the evening. Not surprisingly, I woke up hungry. Everything I have read has stated that eating within one hour of awakening is the best thing. It gets your metabolism going. First start out with a big glass of water (preferably either iced or hot with lemon, but stimulate your metabolism, and the lemon detoxes). I have found that besides a super hot flavorful cup of coffee, nothing is better in the morning than a cold ruby red grapefruit. So good, tasting and for you. Refreshing is the word. Remember the Grapefruit Diets of years gone by? They were right. The acids in grapefruits help slow your digestion, helping you feel fuller longer. The vitamin c can't be beat for cold prevention, lowering cholesterol, and decreasing chances of stroke, heart disease and some types of cancer. I section it out removing the pith, then squeeze the remaining carcass into a glass and drink it! Pure and delicious...Grapefruits also help to reduce the narrowing of your arteries and help to reduce blood pressure. Go for it. Once a day. Maybe section a few at a time so when hunger strikes you are ready.

Superbowl: What Was Your Score?

So did you do it? Did you give in to all the convenient excuses and over-indulge on game day? What I want to know is who is behind the conspiracy? Everywhere you look there are game day recipes for high fat (highly delicious), mega calorie dips, spreads, chilis, subs. Why? Is it because Football players eat all these things and that is why they are so big? Are we supposed to aspire to that? Why is that one (namely me) feels like a failure or left out if I don't indulge in the hype-laden foods of the day? "Well, it's Superbowl Sunday...It would be UN-American not to eat and drink and celebrate THE BIG GAME!" Does it matter that I didn't even know who was playing until the morning of? The point is, like most Americans, I live for the excuse to indulge. So, with that said, I met it head on this time. Ok, I will have Buffalo Sauce and Bleu Cheese and even Tortilla chips, BUT MY WAY. I made the most delicious Buffalo Chicken Salad with Low Fat Bleu Cheese Dressing. I added scallions, peppers all colors, shredded cheese low fat, tomatoes,celery, carrots, cukes, sunflower seeds, red onion. I mixed the shredded chicken I pulled off my leftover baked chicken from the day before, with a bit of light cream cheese and the Frank's Red Hot Buffalo Sauce (the cream cheese mellows out the buffalo sauce a bit). Poured some light bleu cheese dressing. Then I crushed a handful of Lime Tortilla chips and sprinkled them on top. The result: Fantastic, Superbowl (Healthy) Decadence. I did not feel one bit deprived and had leftovers for the next day. Plan your work (food prep) and work your plan. Thanks to knowing myself and years of experience, I was able to identify a weakness approaching, and by planning wisely, I pigged out on Superbowl Sunday (on a salad!) I even stopped myself 3 bites after I knew I already had enough (not too bad for me! It was just so delicious!)

The kids were sick so I stayed home with them. I was so content with my meal, I fell fast asleep. One problem: I woke up at midnight with almost 4 hours of sleep under my belt: I will try next time: A handful of Sesame Seeds. Sesame Seeds are known to have trypyophan, the sleep inducing amino acid famously known in Turkey. I also rely on Melatonin which I buy at the drug store which works very well...and all natural. Another source of melatonin: Cherry Juice (Try Knudsen Just Black Cherry Juice with 100% juice and no added sugar :) (If i were you, I would cut it with seltzer and squeeze some lime or lemon juice in it!)