Health & Fitness
Get Your Best Body Ever
An Introduction to Overall Wellness
and How to Get that Bikini-Ready Body!
 With summer fast approaching, I’m noticing that more and more of my girlfriends are going into what I’ve dubbed, ‘Bikini panic mode’. Frankly, this bothers me on numerous levels, but mainly because nearly everyone starts some sort of ridiculous crash diet and goes about ‘shaping up’ in the absolute worst ways humanly possible. Crash dieting will set you up for just that – a crash, and a rude awakening when those plans to ‘tone up’ don’t work out like you had been hoping them to. I’m going to share some basic pointers and information about how to get ready for summer and bikini weather without driving yourself into a frenzy in the process! From setting up and following a healthy diet and meal plan, to ‘secret weapon’ moves to target those troublesome areas that most women deal with, it’s all covered. The following will not only help you get motivated to be healthy and ready for summer, but to stay healthy and continue to focus on overall physical and mental wellness, even when it’s time to greet Fall and the holiday season rolls around!
First off, the most important part of any dietary and fitness regimen is setting realistic goals. Allow me to point out the two most important and vital words in that last sentence: realistic goals. I can not stress that enough. What is a, ‘realistic goal’? What differentiates a good goal from a bad goal? What’s a good goal to start with that is attainable? Well, it’s going to vary from person to person. But my suggestion for a great starter goal is a simple one: To treat yourself and your body well. It’s a simple goal that’s very easy to attain, and it covers both our physical and mental health! I mention mental health because keeping our minds healthy is just as important as keeping our bodies healthy. Without a positive, healthy mindset, we’re losing out on a huge motivational resource – ourselves!
Once we’ve set a simple goal, lets look at where we are today as far as intake (diet; what we eat and drink on a daily basis) and exercise. Think about a typical day and what you eat and drink from rising in the morning until you crawl into bed at night. How active are you? Did you go to the gym today? If you don’t have a gym membership, did you go for a run, take the dog for a walk, or get in any exercise for the day? If you’re not liking the answers you’re already responding with, then it’s time to make some small changes that can (and will) make a big impact!
To help us get familiarized with the bare basics on nutrition and healthful eating, I’d like to share some information to help point out the most important parts of ‘eating clean’! A healthy diet should include:
Proteins, such as chicken breast, turkey breast, egg whites, low-fat or fat-free cottage cheese, low-sodium deli meats, lean beef, veggie burgers, vegetable proteins, tofu, fish (salmon, tuna, swordfish), shrimp, crab & lobster, low-sugar protein powders, etc. Protein is essential for building lean muscle - eat up!
Carbohydrates. These include whole grains, (such as whole wheat bread and pastas, oatmeal, tortillas, and natural granolas), fruits, veggies, beans, potatoes, yogurt, high protein and high fiber cereals, brown and wild rice, reduced fat popcorn (which is also high in fiber!), etc. Choose whole wheat bread and pastas over white bread and regular pasta. They’ve got more nutritional value, fiber, and flavor!
Healthy, un-saturated Fats. Just like protein and carbs, fat is also an essential part of a healthy diet. Not only is it necessary to help the body absorb certain nutrients, but it makes you feel satisfied longer, makes your hair and skin soft, and adds flavor! Good sources of heart-healthy fats include natural peanut and nut butters, fish oils, nuts and seeds, low-fat cheeses, sunflower, flax seed, and olive oil, avocado, and more.
Try to moderate or avoid saturated fats such as greasy fried foods, butter, full-fat creams, and the like. These are unhealthy fats that should be kept in moderation.
What to eat and how much varies from person to person. If you’re unsure as to how many calories you should be consuming daily, you may want to look into getting your RMR (Resting Metabolic Rate [the rate at which your body burns calories while at rest]) tested. I had mine tested not too long ago and it was 1510. It’s a very quick and simple test and it costs about $45 at your local health club or gym (although some medical clinics offer them for free). As far as caloric breakdown goes, personally, I like a 40/40/20 split of 40% carbs, 40% protein, and 20% fat, but everyone is different. Some people training for athletic events prefer a 50/25/25 split, others a 40/30/30 split, etc. What matters most is finding what’s best for you.
Lets go back to diet talk for a moment. Diet. Ah, a word that scares the pants off millions. But the word, ‘diet’ is so butchered nowadays. If you look up the word, ‘diet’, dictionaries define it in a very simple phrase: The food one consumes on a daily and/or regular basis. It’s that simple. Don’t let a word send you into a panic or worry mode! Instead, learn to make that word a healthy part of your life. A healthy diet starts with first analyzing where we’re at and what our current diet looks like. The next step is to simply clean it up, and make some healthy changes and improvements to the areas that need it. Lets start with breakfast. It’s not called the most important meal of the day for nothing! It’s a vital meal that everyone needs to start their day with. Forget Poptarts, sugary cereals, pre-made packaged drink mixes loaded with sugar and preservatives. Go for energizing foods that will give you the energy to fuel your mornings and prevent you going into school or work feeling tired and sluggish. Instead of a bowl of sugary cereal, go for oatmeal with some fruit and a drizzle of honey, if desired. It’s fantastic morning fuel, and fruit is naturally sweet and healthful. Some other suggestions: an egg-white omelet with diced veggies and a lean meat and some fruit, a bowl of natural/organic cereal (my personal favorite is Kashi’s GoLean Crunch! with a nice big handful of fresh berries!) with skim or low-fat milk, various diced fruits for a quick and easy ‘breakfast fruit salad’, fat-free or low-fat cottage cheese and fruit, and whole-wheat, organic waffles topped with a serving of natural peanut butter and a sliced banana. They’re all delicious (and nutritious!) ways to start your morning off right.
When lunch time rolls around, forget about hopping in the car and going to the drive-thru window. You can save some money and still get in a good, figure-friendly meal that will help prevent falling into the dreaded mid-day slump due to too much work and fatigue. Swap that greasy fast-food mystery-meat burger, and instead, go with a veggie burger and some baked home fries made with either yams or potatoes. You’ll save yourself hundreds of unhealthy calories and fuel up on a filling meal that you can still feel good about! Not in the mood for a burger or just not a fan of veggie meats? You can still make a traditional ground-beef burger for any meal, but when in the meat dept., try to pick up the leanest beef available. A 15% fat to 85% lean ratio is a great choice. Ground turkey meat is also a wonderful selection because there’s so much you can do with it! A bowl of soup and come whole-grain crackers is another great option, but avoid heavy cream-based soups that are often loaded with saturated and trans-fats. Vegetable soups are a great choice. Pair a cup of soup with a turkey sandwich on whole-wheat and you’ve got yourself another easy lunch option! Salads are great too, but don’t allow it to be boring. One of my favorite salads is a ‘California citrus-style’ salad. Just get a bag of pre-packaged, mixed salad greens, add in some fresh orange segments, a handful of dried cranberries, whatever other salad condiments you like, some grilled chicken, and top of with a low-fat raspberry pecan or vinaigrette dressing. It’s refreshing, an awesome way to get in some extra fruit and vegetable servings into your day’s intake, and sure to satisfy a hungry tummy!
It’s dinner time! …And don’t even think about walking through the door, falling onto the couch, and ordering a pizza or take-out. If you plan ahead for busy days on the weekends (or whenever your schedule allows), you can come home to a satisfying and healthy meal with little to no effort. I usually buy a package or two of boneless, skinless chicken breast and cook it up during the weekends on the grill, or I’ll just toss it in the oven and broil it. That way, I have a healthy meal-starter on hand for my busy days when I come home and don’t feel like playing the, ‘What’s for dinner?’ game. Keep a healthy staple on hand for your busy days and you’ll have nothing to worry about when you come home! A good protein source is a must, but if you happen to be a vegetarian (or simply don’t like chicken), you can cook up a nice big pot of vegetable soup, or any healthful starter of your choice. Chicken happens to be my usual go-to because there’s so much you can do with it. I’ll chop it up and toss it into a nice big salad at least 2 nights a week. It also makes for a wonderful sandwich or a stir-fry add-on. Pre-packaged, already chopped and ready-to-go stir-fry veggies are available in just about every store nowadays, and are relatively cheap. They’re great to keep on hand because the prep work is already done for you! Simply toss in a wok or large frying pan, add in stir-fry sauce or whatever seasonings you like, add in a low-fat, lean protein, cook up for a few minutes, and enjoy! I usually make a big batch because the next day when all the flavors have had time to mingle and marry, it tastes even better! When making dinner I try to aim for three parts to a meal: a lean protein, a veggie, and a healthy carb, such as brown rice. Some people find it to be boring and bland, but if you simply swap out the water and instead, use chicken or vegetable stock to cook your rice, it comes out loaded with flavor!
But, lets not limit ourselves to just three square meals day in and day out. Small, healthful, energizing snacks are a must! And remember, 5-6 smaller, square meals per day help charge up our metabolism! But it’s important to ‘snack smart’. Forget chips and vending machine fillers. If you pack up some quick snacks to bring with you to work or school, the evil vending machine won’t even phase you. Some of my favorites include natural peanut butter and a banana or apple, baked pita chips and hummus, various mixed veggie sticks, rice cakes with natural peanut butter or reduced-sugar preserves, all-natural pretzels, mixed fruit salad, a can of albacore tuna or salmon on top of some fresh salad greens, lean deli meat and a few slices of low-fat cheese, natural trail mix…the possibilities are endless!
When it comes to grocery shopping, if you’re just cleaning up your diet for the first time or you’re truly serious about starting to eat better but aren’t sure where to start, I've included a sample grocery list that I resort to whenever I need some healthy ideas. Also, note that it’s a good idea to have a healthful snack or meal before going grocery shopping. That way, you’ll be less likely to give into temptation and buy any sugary sweets or fattening treats!
[ continued » ]
|
|
 |
|
Healthy Regulars / Staples |
(mostly organic)
• Almonds
• Apples
• Amy’s Toaster Pops
• Artichoke hearts
• Avocados
• Bananas
• Berries
• Boneless, skinless chicken breast
• Cashews
• Cedarlane pizza veggie wraps
• Cheeses [low-fat mozzarella and
cheddar]
• Crab
• Deli meat [lean turkey, ham, and roast
beef; low-sodum]
• Egg whites
• Frozen yogurt
• Granola
• Honeymustard [great substitute for
mayo in sandwiches & wraps]
• Hummus
• Kashi waffles, snack bars, and cereals
• La Tortillas
• Mango
• Milk [skim]
• Mineral water
• Mixed salad greens
• Mixed veggies [frozen]
• Morningstar Farms Better `N Burgers
• Nectarines
• Oatmeal
• Papaya
• Pineapple [fresh]
• Plums
• Protein powder
• Prunes
• Rice [brown & wild]
• Salad goodies [cucumber; baby tomato,
carrots, etc.]
• Salmon
• Salsa
• Shrimp
• Soy crisps
• Sugar-free jams & preserves
• Sugar-free maple syrup
• Tuna [canned; chunk light or albacore]
• Turkey sausage & burger patties
• Vegetable juice [100% juice; organic]
• Whole wheat pasta
• Whole wheat toast or English muffins
• Wild Oats’ natural peanut butter
• Yogurt
|
|
 |
|
