Check out the new blog and website

This is my new business in Boulder, CO.

www.PeainthePodFitness.com

www.PeainthePodFitness.com/blog

HCF - under new leadership

House Call Fitness and myself are pleased to announce that as of April 1st, 2010, Lynsay Ryan, is taking the helm. Lynsay Ryan has been employed with House Call Fitness, Inc. for the last 7 months. In that time she has established an outstanding rapport with the current client base and has brought in some of her own clientele.

This announcement comes as a result of my relocation to Boulder, Colorado. My husband and I have been talking for years about making the move but with me owning and operating House Call Fitness in Chicago I just couldn't see a way to make it work. Well, about 4 months ago things started to fall into place when Andrew's job OK'd him to work remotely. At that point, I began to seriously consider if I could leave the business behind that I had put so much of my heart and soul into for the last 4 years. With a lot of thought and prayer I came to the conclusion that this was the right choice for both myself and Andrew. Lynsay and I began talks about a business transfer and things really took off from that point. Everything has fallen into place and I feel very confident that Lynsay will be able to take care of my "baby"and bring House Call Fitness up to the next level.

I am even more excited to announce that I will be starting a new in-home personal training business in Boulder. This time around I am focusing solely on my passion for prenatal and postpartum fitness. I plan to continue blogging too. So, please check out and follow my new blog with Pea in the Pod Fitness. I hope to see you on my new blog.

The new site and blog:

www.PeainthePodFitness.com

www.peainthepodfitness.com/blog

Cheers to new entrepreneurial endeavors!

Lack of Sleep Leads to Fat Gain

I wanted to share this research article with you. I have found, from my own experience with clients, that adequate sleep is crucial to weight loss. There have been many times when the client seems to be doing everything right but the weight isn't coming off. This is when we begin to probe deeper. Often times I uncover that the client is sleep deprived. Read on.

The effects of sleep deprivation are slowly gaining attention amongst fitness and wellness professionals. Getting adequate sleep quantity and quality is not only essential to optimizing mental and physical recuperation, it may be essential to preventing obesity.

In a recent study published in the journal Sleep, researchers from Wake Forest University reported that getting less than 5 hours of sleep or more than 8 hours leads to increased intra-abdominal fat when compared to those who sleep for 6 or 7 hours.

More than 1,000 African- and Hispanic-Americans were interviewed to obtain information on sleep habits, nutrition, physical activity and lifestyle. They also participated in a CT scan, which was used to assess both visceral and subcutaneous abdominal fat. Baseline measurements were then compared to a re-assessment at 5 years.

Participants who slept less than 5 hours a night experienced a 32% increase in deep abdominal fat over 5 years, while those with averaged more than 8 hours of sleep increased by 22%. Subcutaneous abdominal fat increased similarly.

After factoring in lifestyle factors such as total calorie intake, education levels, physical activity and smoking, sleep duration persisted as an independent risk factor for increased abdominal adiposity, especially in participants under 40.

Researchers offer broad speculation to explain the cause and effect relationship of sleep to fat gain. The primary explanations involved increased daytime fatigue, which limits energy to participate in physical activity. In addition, some believe in the potential for sleep deprivation to inhibit appetite-suppressing hormones, thus leading to overeating.

Although this study replicates previous finding on sleep and abdominal fat, it is the first to assess this factor in minority populations.

Hairston, K.G., et al (2010) Sleep Duration and Five-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study. Sleep. 33(03): 289-295.
Amy Norton. (2010) Sleep habits linked to fat gain in younger adults. Reuters Health. March 1^st.

Portion Control Made Easy

We are a super-size nation. We super-size everything. If we can get it in large why not get it in extra, extra large? We like things in excess, including our food portions. Our idea of what a portion actually consists of has gotten completely skewed. It's gotten to the point that if we eat in a resturant that actually serves CORRECT portion sizes we feel like we have somehow been cheated.

If you are someone who really wants to reach their health and fitness goals then you must get a real grasp on what constitutes a serving. Just to give you an idea, your meat servings should not take up your entire plate. No, in fact, they should only be the size of a deck of cards or the palm of your hand. Here is a list of servings sizes and some common items that correlate to give you a visualization.

SERVING SIZES:

FATS, OILS, SWEETS:

1/2 cup ice cream/pudding = a tennis ball

2 Tablespoons butter, salad dressing, mayonnaise, peanut butter = a ping pong ball

1 teaspoon fat = 1 large die (from a pair of dice)

1 ounce (oz.) snack food like nuts, hard candy = LEVEL (small) handful

1 ounce (oz.) snack food like chips, pretzels = HEAPING (or large) handful

DAIRY:

1 ounce (oz.) cheese = 3 black dominos

MEAT:

3 oz. = deck of cards

1 oz. = a matchbox

VEGETABLES:

1 cup lettuce = 4 leaves

1 cup chopped vegetables = a fist

FRUIT:

1 "medium" fruit = a tennis ball

1 cup fruit =a baseball

1/2 cup chopped fruit = 15 marbles

1/4 cup raisins = 1 large egg

GRAINS (Cereal, Bread, Rice, Pasta):

a "medium" potato = a computer mouse

1/2 cup = a hockey puck

1 cup dried cereal = HEAPING (or large) handful

1 serving bread = 1 slice the size of an old school cassette tape

If comparing your serving to a baseball leaves something to be desired there are always portion pals. Portion pals are these really cool portion control tools that you place your food on top of to gauge your serving size. They are washable and even better, they are cute. Here is a link to the site. http://www.portionpal.com

When in doubt, always split your meal with the person you are dining with or get a to-go box when the food comes. Put half the food in the box and seal the lid. Out of sight, out of mind. Now you have a second meal for later in the week.

How do you control your portions? Go ahead and share your thoughts and ideas. I'm all ears.

KIVA -You CAN be a Part of Change

I recently read another bloggers site about a cutting-edge approach to lending money, one person at a time, in order to allow under-priveledged peoples the opportunity to make their entrepreneurial dreams come to life. These are people who would be very unlikely to get a regular bank loan. Kiva affords them the opportunity to take their drive to succeed and turn it into a reality with the money that they would need to get their business off the ground.

As an entrepreneur myself, I know how hard it can be to get a business off the ground and yet I realize that I am in a much more privileged position than the groups on the Kiva website. I have a soft spot in my heart for those who have the drive to succeed but are missing the resources. I'm proud to be a minor part of allowing these dreams to take flight.

Please don't just take my word for it. This is a legitimate process and I encourage you to give it a look.

Here are a few facts about Kiva:

What is Kiva?

Kiva's mission is to connect people, through lending, for the sake of alleviating poverty.

Kiva empowers individuals to lend to an entrepreneur across the globe. By combining microfinance with the internet, Kiva is creating a global community of people connected through lending.

Pendo Luisi, 27 years old, borrowed $175 to open a cafe in Dar es Salaam, Tanzania.

Kiva was born of the following beliefs:

• People are by nature generous, and will help others if given the opportunity to do so in a transparent, accountable way.


• The poor are highly motivated and can be very successful when given an opportunity.


• By connecting people we can create relationships beyond financial transactions, and build a global community expressing support and encouragement of one another.

Kiva promotes:

• Dignity: Kiva encourages partnership relationships as opposed to benefactor relationships. Partnership relationships are characterized by mutual dignity and respect.


• Accountability: Loans encourage more accountability than donations where repayment is not expected.


• Transparency: The Kiva website is an open platform where communication can flow freely around the world.

As of November 2009, Kiva has facilitated over $100 million in loans.

You can also visit the website at:

www.kiva.org

Health: It's more than #'s on a scale

tobj-0106, originally uploaded by befiitter.

The scale is a liar.

You've probably been using it for years to gauge a variety of things from your health to your self-image. While the scale may be a good way to keep yourself in check from time to time and monitor when you need to cut back it really doesn't give the complete picture of health. In fact, many people who would register as being in an acceptable weight range for their size may in fact be "skinny-fat". Skinny-Fat is a term that I use to describe people who are naturally trim without even trying. They are the ones who eat cheeseburgers at every meal, never exercise, and yet never seem to gain an ounce of weight. So, although they may be thin they are anything but healthy. It is quite possible to be very thin but have a very high percentage of body fat. It is also possible to be classified as overweight on the BMI scale but have a very low percentage of body fat.

Now I'm not suggesting that you throw out your scale but I am suggesting that you gauge your progress in other ways. Are you able to walk for longer periods of time without getting breathless? Are your jeans fitting more loosely? Do you find that you can carry your children around with ease? Are you lifting heavier weights today than you were 12-weeks ago? Are you exercising for at least 30 minutes 5 times or more per week? Are your eating habits improving? Are you sleeping 8 hours each night? These are all pieces of a healthy lifestyle.

Alright so maybe your numbers on your scale could stand to be a little lower, but just for today, instead of obsessing about numbers and getting down on yourself, go ahead and congratulate yourself for the others ways that you have made healthy progress. Health it's so much more than numbers on a scale.

Saying Goodbye to My 20s

This is it. I'm embarking on the last week of my 20s. My 30th birthday is saturday so I thought it might be a good time to reflect on the last decade, who I was, who I am, and a few things I might have learned along the way.

You know, it's a funny thing, getting older. Yes I realize that I'm not OLD, per say but I am getting OLDER and this does funny things to you. For instance, when I was 20 I remember thinking about what it would be like to be 30 someday. At that time it seemed so far off in the future as to be incomprehensible. I've never been one to have a set planned future so I'm definitely not facing 30 feeling like a failure or as if I haven't accomplished what I thought I would accomplish. I do however remember thinking that by 30 I would have everything all figured out. Boy was I wrong! Life can really throw you some curve balls in that area.

This past year has been HARD. This is not an overstatement. The things that I've gone through are very personal so I won't share them in detail. I've learned a lot about myself and about my relationships. I use to have a ton of friends or acquaintances, now I'm happy to have a couple very close friends. Andrew and I finally have a mature relationship and a very deep love and respect for one another. He is my rock and the highlight of my day. Relationships grow up and mature as you grow up and mature. That has been a very nice side effect of growing older.

I've also come to a place of acceptance in my life. Acceptance has taken shape in a lot of places. I used to be very hard on myself and on my body. I was very judgmental of my body if it wasn't exactly the perfect size or the perfect shape. I was constantly disappointed with myself if I didn't run my set race time. I continually felt like a failure. Now, I've learned to accept myself. I can push myself hard when I run or workout but I can also do it simply for the shear enjoyment of it. I'm OK if there is a little bit of jiggle around my waist. My boobs will never be big and that's OK too. I'm learning to let go of perfection in favor of balance. If I want to have a brownie sundae and a glass of wine than damnit I'm going to enjoy it, guilt free.

I've also come to realize that sometimes people don't like me and that's OK. My profession, personal training, is well, very PERSONAL. There have been times in the past in which I didn't have a good fit with a client and for one reason or another they decided to let me go as their trainer. Initially I took this to heart as a personal assault on who I was. Today, I chalk it up to the fact that some personalities just don't jive. It's not a direct reflection of me as a person nor is it a direct reflection of my skill as a personal trainer.

Another word that comes to mind is appreciation. I appreciate things much more than I did when I was in my early 20s. I use to take my family and friends for granted. Now I realize how important they are. I really appreciate simple moments; a walk to the coffee shop with my husband on a crisp saturday morning, a trip to the local bakery with my father, lounging on the couch with my mom, taking a walk on the bike path with my in-laws,a night out with girlfriends. I greatly appreciate my husband who has been my constant cheerleader and support as I forged my way as a small business owner over the last 5 years. My business would have failed many times without him.

The great thing about turning 30 is that I know life is still so full of possibilities. I feel like i'm standing on the cusp of self-realization. I'm looking out on the life that is before me. I can't wait to see what twists and turns it holds. I can't wait to walk it with my husband by my side. I'm not afraid of growing older. In fact, I look forward to it. I would never take back my twenties, fun as they were. I can honestly say that I can't wait for my 40th birthday and what I'll write on that day.

Here's to the life events that have shaped me into who I am. Here's to the friends and family who have brought me through the pain and the laughter. Here's to turning 30 and not looking back!

Got the winter blues? 5 ways to increase exercise adherence

Have you ever noticed that all you feel like doing this time of year is eating carbohydrates and laying around the house? Sometimes just getting to the gym feels like it takes all the energy I can muster. I'm pretty sure I suffer from something called S.A.D. Anyone who lives in Chicago knows what that acronym means. Basically it's depression brought on by lack of sunlight. Last year at this time I remember hearing someone on the radio say that we had experienced only 2 hours of sunlight in the last 30 days. Wow, gee thanks, as if I didn't feel bad enough already, now they had to go and rub it in! But seriously, with the waning levels of energy that lack of sunlight bring about it can be very hard to motivate oneself to workout. Here are a couple of tips for boosting your motivation level and getting back on track.

1. Treat yourself to a new, bright, and colorful workout outfit

2. Buy a new workout DVD that requires you to do something you've never tried before. Look at it this way, you can put down that cupcake, roll of the couch and start working out.

3. Find a workout buddy and hit a new class at the local gym

4. Get out of your cooking rut and try a new healthy recipe. Lots of websites offer healthier versions of your favorite winter comfort foods.

5. Purchase an inexpensive piece of new workout equipment. A brightly colored new band or ball that comes with a workout DVD can be a great motivation. You won't have to leave your living room to use it.

Don't forget that exercise actually increases energy and improves mood.

Do you need to breathe new life in to your fitness program? Have you been doing the same exercises since the Kennedy administration?

You should never do the exact same fitness routine for more than 3-4 weeks at a time. If you do, your body will plateau and you will cease to see any more gains. It's time to mix things up and challenge your body once again! Visit the ACE website and check out their exercise library. Exercises are complete with descriptions, pictures, and demos. They are categorized both by muscle group and level of difficulty.

This program isn't personalized or geared to your specific goals and it can't replace the results you would see with a personal trainer but it can get you out of your fitness rut and re-ignite your interest in exercise again

http://www.acefitness.org/exerciselibrary/default.aspx

Rock climbing - a new fitness challenge

I have started a new fitness endeavor and I want to tell you about it. It seems that my level of enjoyment with physical activity runs in cycles. Sometimes I can go for months on end lifting weights and striding on the eliptical. Then there are the months when the mere thought of the gym makes me cringe. I can't stand the idea of being what feels like a rat in a cage. You know what I mean, rats will run for minutes on end on those funny wheel things. That's exactly how I feel when I'm staring at the same spot on the wall with my legs repeatedly spinning round and round. So, right now I'm in the "rat in a cage" phase and knew that I needed a new activity to spike my motivation.

I chose rock climbing. My gym offers rock climbing and I took a large class last winter to help beat the winter blues. I really enjoyed it and realized that I had a knack for it. So, this time around I signed Andrew and I up for a private lesson. It's just the two of us and an instructor. This has given me just the challenge that I need. Rock climbing is just as much intellectual as it is physical. It's kind of like a puzzle that you have to solve to get to the top. If you don't use the right technique and you try to use brute strength to pull you up you'll find out very quickly that you won't last very long. Andrew and I have come to the conclusion that if we could meld our bodies into one rock climbing body we would have the perfect combination. He with the brute strength and I with the flexibility would make one hell of a climber.

Rock climbing has made me sore in places i've never been sore before. Talk about a challenge for your grip strength. After an aggressive class I have a hard time holding up my water glass without using two hands. It's also challenging my competitive self and allowing me to bond with my husband at the same time. If you've never tried rock climbing I highly suggest that you give it a shot. Who knows you might love it!

How about you? What do you do to beat the gym doldrums or the Chicago winter blues?

I wanna be that lady in the pic at the top. She's bada#$!

Chicken Marrakesh - Easy, Healthy, AND Delicious!

Well, I'm trying to get back in to the blog swing of things. I was dragged away by the holidays and until today have had a hard time coming up with anything "worthwhile" to put down. I made an amazing dish the other day and thought it was definitely worth sharing. It comes to you from the February issue of Oxygen magazine. It was really easy to make. There was minimal prep time and it's a crock pot recipe so you can throw the ingredients in there and come back to a perfectly cooked meal several hours later. Plus, it makes your house smell fantastic while it's cooking.

CHICKEN MARRAKESH

INGREDIENTS:

1 onion, sliced

2 cloves garlic, minced

2 lrg. carrots, diced

2 lrg. sweet potatoes, diced

15 oz. can of chickpeas, drained and rinsed

1 lb. boneless chicken breasts, chopped into 2-3 inch pieces

1 tsp. cumin

1 tsp tumeric

1/2 tsp. cinnamon

pepper to taste

sea salt to taste

14.5 oz. can of diced tomatoes

DIRECTIONS:

1. Combine the first 6 ingredients in a crock pot.

2. In a small bowl, mix together the spices. Sprinkle over the food in the crock pot. Add the chopped tomatoes.

3. Cover and cook on high for 4 hours

(I have a slower cooker that seems to run hot, I cooked mine on low for 3.5 hours and that was plenty. Then, I set it to warm until we were ready to eat it.)

*Makes 6 servings

NUTRITION PER SERVING:

CAL: 421, FAT: 15g, SAT. FAT: 3g, CHOLESTEROL: 123mg, CARB: 36g, FIBER: 8g, PRO:37g,

Hard Ball vs. Beach Ball and why diets DON'T work

I'm sorry people but contrary to what every weight-loss product/gimmick would have you believe, diets do NOT work, plain and simple.

The diet industry is a 54 billion dollar industry with a 95% fail rate

Now I ask you? What other business would succeed with those types of numbers? We must stop and think. We must stop being blatantly taken advantage of. Diets are a marketing scheme. They are commercials. They are not factual or scientifically backed.

Now before you decide to throw caution to the wind and eat the nearest pan of brownies, let me explain what I mean.

Low calorie, restricted diets encourage muscle loss.

Yes, if you greatly reduce your caloric intake you will see smaller numbers on the scale. The problem is that you are not losing fat. You are losing precious muscle mass. You are lowering your muscle mass and you are sabotaging your efforts. This is the epitomy of yo-yo dieting. The minute you go back to eating a "normal" diet you will gain all the weight back that you lost plus more because you have lowered your metabolism due to muscle loss. This will begin a vicious cycle of weight loss to weight gain and then a feeling of failure. You are NOT the failure. The diet is failing you.

A calorie, is a calorie, is a calorie. FALSE!

This is a lie promoted by the diet industry. You need to learn to eat a balanced diet that feeds your muscle, stokes your metabolism, burns fat, and prevents precious lean tissue loss. You will not get this by popping a pill or eating 1000 calories per day in the form of 3 brownies and a diet coke. Did you know there is such a thing as the cookie diet? Are you kidding me? The cookie diet!! I couldn't make this stuff up if I tried.

Muscle cell vs. fat cell.

At rest, a muscle cell burns anywhere from 40-60 calories per hour while a fat cell may burn only 1-2 calories per hour. This means, that someone with a leaner body mass (i.e more muscle) will burn more calories sitting on the couch than their friend with a higher percentage of body fat. This is why strength training is crucial for weight loss.

We are far too dependent on the numbers on the scale.

We can have two people who, on the scale, have the exact same numbers but when we visually look at them they are two different people. One of them wears a size 6 and the other wears a size 10. Why is that?

Body composition is what truly matters.

In short, body composition is your percentage of body fat. Let me give you an example, we have two women who both weigh 140 pounds. One of them is 18% body fat and the other is 40% body fat. The woman who is 18% body fat wears a size 8. The woman who is 40% body fat wears a size 12 or 14. The woman who is 18% body fat can eat 800 more calories per day than the woman who is 40% body fat because, at rest, her increased muscle burns more calories.

Hard ball vs. a beach ball. What does that mean?

You want to be the hard ball. Diets promote the beach ball. A 1 lb. hard ball or a 1 lb. beach ball. Which one is visually smaller? What type of body would you rather have?

The bottom line, low calorie diets do not work. Exercise without proper nutrition, does not work. You must pair a balanced diet with exercise in order to see results.

If you'd like to understand more about what it means to gain lean tissue, eat a healthy, balanced diet, that burns fat and improves metabolism please contact me at abby.kurtz@hcfit.com

A healthy recipe just in time for Thanksgiving

Every favorite at the Thanksgiving table can be modified in to a healthier version with just as much flavor and decadence. I tested this recipe last night on my husband and I. We liked it so much that we have decided it's a keeper for the meal on Thursday.

Garlicky Butternut Squash Bake

Ingredients:

1 large butternut squash, peeled and cut into to 1-inch cubes

2 Tbl. fresh parsley, chopped (or 2 tsp dried)

2 Tbl. fresh sage, chopped (or 2 tsp dried)

2 Tbl. Olive oil

2 cloves Garlic, minced

1 Tsp. sea salt

1/2 Tsp. Peppers

1/4 C. shredded parmesan cheese

Directions:

Combine all ingredients in a large bowl (minus the parmesan). Place combined ingredients in a casserole dish and bake uncovered at 400 degrees for 45 minutes or until soft. Sprinkle Parmesan on top just as it's pulled out of the oven.

Enjoy!

Things I learned from a 60-day challenge

Well it's finally here. The day I've anticipated for 60 days, is finally here. This Friday will mark 60 days since I have consumed sugar, caffeine or alcohol. I started this cleanse 58 days ago in an effort to remove items that I felt were addictive and toxic from my diet. I am extremely excited to indulge in a glass of wine with my meal on friday night and yet I'm approaching this ending with some amount of apprehension. I'm almost fearful of going back to my "old ways". I know myself and I know that I'm not good with moderation. I tend to fall toward the extremes of things. I like to workout overly hard, compete with a vengance, binge on unhealthy foods, make myself cup after cup of home-brewed espresso, and drink to excess. It's a little embarrassing to admit this since I am supposed to be an example of health and wellness for my clients, but the fact of the matter is that we are all human and we all have our flaws. Sometimes I think it's good for my clients to see my transparency and realize that I too have struggles with food. Living a healthy lifestyle is a journey, one in which you have to make the choice each day to treat your body with love and respect.

And now a time of reflection as I look back on the things I've learned about myself from my 60-day cleanse....................................

1. I have a lot more self-control then I ever thought I did

2. Sugar is terrible for you. It causes stomach problems and bloating and generally makes you feel like crap.

3. Energy should come from whole foods, not caffeine buzzes (although buzzes are kind of fun)

4. I have a hard time with moderation. I'm an all or nothing type of girl.

5. I can have plenty of fun without alcohol in my life and I feel a hell-of-alot better the next morning.

6. I am extremely competitive in nature. Once the word was out that I was doing this there was no stopping me.

7. People are supportive of my efforts. There wasn't one person in my life who spoke negatively about my efforts.

And before I end this blog I have to give a shout out to one of my HCF clients who has taken up the challenge for herself and has committed to her own 60-day program (over the holiday season no less). Jessica, we salute you and support your efforts.

Split Pea and Root Vegetable Soup

I made this fabulous soup for dinner tonight. It seemed a fitting choice for a chilly fall day. I made it earlier in the day and let it simmer in the pot for a couple of hours. This really made the flavor come alive and softened up the peas to a more soup-like consistency. For simplicity sake, I didn't include the turkey, although, I'm sure that would have been delicious. This was really easy to prepare and well worth the wait. Another rave review from my hubby.

INGREDIENTS:

6 Tbsp extra virgin olive oil

3 Med. carrots, chopped

2 Lrg. parsnips, peeled and chopped

2 Med. leeks, white and lightest green parts only, well washed and chopped

1/2 C. fresh parsley (I used dried, probably about 3 tsp.)

2 1/2 tsp. dried thyme

2 tsp. dried marjoram

3 bay leaves

11 C. low-fat, low-sodium chicken stock (I did about 9 cups because I like a thicker soup)

3 C. dried split peas

1 1/2 roasted turkey breast, bone in

PREPARATION:

1. Heat olive oil in heavy stockpot over low heat. Add root vegetables and herbs. Cover and cook until vegetables are soft, about 20 minutes.

2. Add all the chicken stock, peas and roasted meat. Bring to a simmer, cover partially and cook until peas are tender and the soup begins to thicken a little. This takes about 45 minutes.

3. Remove turkey and cut meat into one-inch cubes. Discard the bone. Remove bay leaves. Return meat to soup and serve.

*Again, I didn't put any turkey in my soup and it was fantastic without it. We didn't even miss it.

**I recommend Trader Joe's brand low-fat, low-sodium chicken broth

NUTRITIONAL VALUE PER SERVING:

Calories:405/ Calories from fat:8g/ Protien:35g/ Carbs:45.5g/ Fiber:17g/ Sugars:6g/ Fat:9g/ Sodium:390mg

SERVINGS: 10

Your Holiday Survival Action Plan

Yup, it's that time of year again. The time of year when we are surrounded by office treats, cocktail parties, family gatherings, grandma's pecan pie, and if we're not careful, an ever expanding waist line. How do we cope when there is unhealthy, tempting food everywhere we turn? The answer is by making a plan. You must have a plan for how you will cope with mom pressuring you to eat one more serving, how you'll fend off well intentioned friends pushing yet another Christmas cookie in your face. To go in to the holidays without a master plan is a recipe for disaster.

"If you fail to plan, you plan to fail."

Here are some examples of what your plan may look like:

1. Before going to any party drink a large glass of water, eat an apple, and a handful of nuts.

2. Never go to a party hungry. Never go into a holiday meal without having eaten the entire day. This will only encourage you to binge.

3. Before choosing options from the buffet table, scan the entire menu, choose items that are healthier such as; cut up veggies and hummus, shrimp cocktail, fruit plates. Forgo fried items.

4. If you know you will be attending a party where all the food will be unhealthy offer to bring a dish that you know is healthy.

5. If mom has a way of guilting you in to eating more, remember that you are an adult with the ability to make your own decisions, and kindly refuse her offerings.

6. Plan to allow yourself some grace. There will be certain treats this time of year that you just can't resist, eat them, but do so in moderation. You can eat a small piece of pie but choose pumpkin over pecan.

7. Stay away from alcohol. Alcohol is a real diet and self-control buster. The added unnecessary calories and the effect that alcohol has on your body make it a very bad choice. If you really must have alcohol, drink it in moderation or make your glass of wine a spritzer. You'll feel like you're having a treat but you'll be cutting the calories.

8. Before you fill your plate with food, look at the food choices, mentally decide which foods you can't live without and which you can. Take a modest portion of each option and ONLY FILL YOUR PLATE ONCE.

9. If you are hosting the meal take the time to look up healthier alternatives to all your favorites. There are droves of cookbooks and websites dedicated to this option and the lighter fares taste just as good, if not better, than the originals. (I'll site my Eat-Clean Diet Cookbook again. There is an entire chapter dedicated to a healthy holiday meal plan)

10. Now is the time to stick to your regular program of exercise. If you will be away from home or rushed for time, think of alternatives to your regular program. Pack resistance bands in your bag, bring your sneakers wherever you go so you can pop them on to go for a walk or a run. Keep exercise in the forefront of your mind and make it a priority now more than ever.

11. Gather the family together for a Thanksgiving morning Turkey Trot. These "races" are usually a 5k-10k in distance. They are laid back so even the novice can walk and not feel uncomfortable. Here's the turkey trot that I'll be running with my family http://www.kalamazooarearunners.com/2009TurkeyTrot.html

12. Plan to play a game of touch football after the meal.

13. Plan to take a family walk after the meal.

14. Plan out which holidays and parties are special. Choose only a couple of occasions in which you will "splurge". Allow yourself one really special treat at each occasion and then get back on the healthy eating and exercise wagon the very next day.

The bottom line is, you can make it through the holiday season without weight gain. With proper planning and a realistic attitude you will have the tools to make it through the holidays. Allow yourself your treats here and there but don't spend the next 3 months gorging yourself at every turn. If you can create and follow your plan, come new years day you'll already be ahead of the resolution game.

As always, I'd love to hear your ideas. If you have have some of your own strategies for making it through the holidays, please share them with us.

Increasing your exercise is as easy as taking the stairs

You say you don't have time to exercise? I beg to differ. Read on for simple strategies on how you can get your 30 minutes per day.

30 minutes of cardiovascular exercise on most days of the week (think 5) is the minimum amount of exercise needed to achieve cardiovascular and health-related benefits. (Remember: more is needed if weight loss is the goal) The good news for people who are time crunched is that you can accumulate this 30 minutes throughout your day. You can break it up in to three manageable 10 minute periods.

Ideas for increasing your daily activity:

WALK ON YOUR LUNCH BREAK

PARK IN THE FARTHEST SPOT FROM THE STORE ENTRANCE

TAKE A WALK AFTER DINNER

WALK OR BIKE TO WORK

CLIMB THE STAIRS TO YOUR OFFICE INSTEAD OF TAKING THE ELEVATOR

ON YOUR 15 MINUTE BREAK, CLIMB THOSE STAIRS AGAIN

Here are a few random facts on stair climbing that I gathered from a recent article in the Intelligencer.

67% RISE IN STAIR USE AT A 10-STORY MIDDLE-INCOME HOUSING COMPLEX IN THE BRONX AFTER THE CITY STARTED POSTING "BURN CALORIES, NOT ELECTRICITY" SIGNS

33% DIFFERENCE, IN A HARVARD STUDY, IN MORTALITY RATES BETWEEN MEN WHO CLIMBED MORE THAN 55 FLIGHTS OF STAIRS A WEEK AND THOSE WHO DIDN'T

STAIR-CLIMBING IS A MORE EFFICIENT FORM OF EXERCISE THAN WALKING: TWO ADDITIONAL MINUTES OF STAIR-CLIMBING PER DAY (APPROXIMATELY 3 FLOORS) CAN BURN MORE THAN ENOUGH CALORIES TO ELIMINATE THE AVERAGE ADULT'S ANNUAL WEIGHT GAIN

People are discouraged by boredom and encouraged by novelty. What can you do to make exercise more appealing to you? How about making it more fun?

WORKOUT WITH A BUDDY, TAKE TURNS MAKING UP NEW EXERCISES

EXPERIMENT WITH A NEW CLASS

PICK UP A FITNESS MAGAZINE AND TRY SOME NEW EXERCISES

PURCHASE A NEW WORKOUT VIDEO SUCH AS TAW KWON DO OR HIP HOP

TRY A BOOTCAMP STYLE WORKOUT

GO ON A WALK/RUN WITH A FRIEND

RUN AROUND AND PLAY WITH YOUR CHILDREN IN THE YARD

Take a look at this video clip and see the measures that some folks in Sweden went to in order to encourage people to take the stairs.

See, making exercise fun really works! I love that clip. :)

Eat-Clean Hummus

I recently purchased a new cookbook called the Eat-Clean Diet Cookbook. So, far every recipe that I have tried has been delicious and easy to prepare. I feel like I must share some of these awesome recipes on my blog because they are just to good to keep all to myself. Personally, I LOVE hummus. It's the perfect snack with protein, carb, and healthy fat all rolled in to one tasty concoction. I love to dip whole wheat pita, carrots, celery, tomatoes, etc. in to my dip. I recommend trader joe's brand mini whole wheat pitas. They don't have high fructose corn syrup or sugar of any kind hidden in them and they are dirt cheap. I keep my freezer stocked at all times.

INGREDIENTS:

2 cloves of garlic

2 cups canned chickpeas, drained and rinsed well

1 tsp. sea salt

1/3 cup tahini (sesame seed paste you can find at the grocery)

juice of 2 fresh lemons

1 tbsp extra virgin olive oil

*you may need to add warm water to your recipe to get it to your desired consistency

PREPARATION:

Place all ingredients in a food processor. Pulse for a few minutes until well combined but still a little coarse. Adjust seasonings as desired. Transfer to serving bowl and serve or cover in tupperware and keep in fridge. Keeps well.

Makes 32 one-tbsp servings

*I usually half the recipe because it makes quite a lot but my husband and I really like hummus so we go through it very quickly. I usually make a fresh batch every weekend.

*This is super easy to whip up and much better than the store bought versions

NUTRITIONAL VALUE PER 1 TABLESPOON SERVING:

Calories: 35/Calories from fat: 15/Protein: 1g/Carbs: 4g/Fiber: 0.7g/Fat: 1g/Sodium: 94mg

Your Do Anywhere Workout

Do you have a body?

Then you can do this workout!

It is perfect for anyone who travels, doesn't have any equipment, or is in a time crunch. This workout should be done as a circuit. That means you will move quickly from one exercise to the next with as little rest as possible. Take about 30 seconds of rest at the end of each round. This workout is challenging but can be modified. Look below for suggested modifications.

WARM-UP:

20 high knee marches in place

30 jumping jacks

REPEAT 1 x more, no rest

WORKOUT:

20 bodyweight squats

60 seconds jump rope

15 pushups (can be modified on the knees)

60 seconds jump rope

20 each stationary lunges

60 seconds jump rope

30 ab bicycles

60 seconds jump rope

30-45 second forearm plank hold

60 seconds jump rope

rest 30 seconds

REPEAT 2 x more

Don't have a jump rope?

You don't really need one. Use an imaginary jump rope and perform the exercise just as if you were jumping a regular rope

Can't do a full 60 seconds of rope?

Start with 30 seconds and work your way up

Need more rest time?

Listen to your body. As you get stronger shorten your rest periods between exercises. Challenge yourself.

As always, if you have never exercised before, consult your physician to make sure that you are cleared for exercise. This workout may not be appropriate for everyone.

Enjoy!

Eat-Clean Tuna Burgers

I had these tuna burgers last night and they were a smashing success. If you don't like tuna, I don't see any reason why you couldn't substitute with Salmon. The recipe says it only makes 4 burgers but I only made a half batch and was able to make 3 HUGE tuna burgers. If you're only cooking for one or two people I definitely recommend cutting the recipe in half.

INGREDIENTS:

2 lbs fresh tuna steak - the flesh should be deeply colored and mild smelling

4 cloves garlic, passed through a garlic press

2 Tbsp. low sodium soy sauce

2 Tbsp. unsulfured molasses

3 green onions, finely chopped

1/2 sweet red pepper, finely chopped

1/2 sweet purple or vidalia onion, finely chopped

2 Tsp. sesame oil

sea salt and black pepper to taste

1 Tbsp mixed herbal seasoning of your choice

olive oil for coating the finished burgers and grill to prevent sticking

Ezekiel grain buns or other whole wheat/sugar-free buns (I find the Ezekiel buns to be VERY hearty and even a little over powering so I eat the burger open-faced without the top bun)

CONDIMENTS:

leaf lettuce or arugula leaves

sliced tomato

sliced purple onion

hummus

mango salsa or salsa of your choice (watch for hidden sugar)

PREPARATION:

1. Place tuna in a food processor and pulse until meat resembles texture of ground turkey or beef. In large mixing bowl combine, garlic, soy sauce, molasses, green onions, red pepper, vidalia onions, sesame oil, herbal seasoning, and salt and pepper to taste. Add tuna. With clean bare hands, mix all ingredients until uniformly distributed. Divide in to four parts and shape into flat patties. (my recipe made much more than this) Lightly brush the outside of the burgers with olive oil to prevent sticking.

2. Lightly coat the grill with olive oil. Place over medium heat. Place patties on grill, cook for 2 minutes and flip. Cook for another 2 minutes. This will make a rare burger. If you want your burger medium to well done, cook each side for 4 minutes.

*I would suggest putting the burgers on olive oil-coated aluminum foil to prevent sticking to the grill.

3. Meanwhile, toast buns lightly. Spread bottom half with hummus. Place lettuce greens of your choice on top and set burger on top of that. Add condiments of your choice and serve immediately.

NUTRITIONAL VALUE PER SERVING:

Calories:391/Calories from fat:41/Protien:28g/Carbs:61g/Dietary fiber:3g/Sugars:6g/Fat:0.4g/Sodium:768mg

Makes 4 servings (mine made more)