Jet Set Your Health

I thought it'd be pretty timely to blog about staying on track with your diet while traveling, considering I just flew to Dallas for a work event.  I knew I had a long flight ahead of me, that there may not be healthy food options available, and that there could also be long periods of time between meals to boot.  So, I did some of these little tricks to keep healthified.  You can do these things whether traveling by air or ground. :-)

• Pack snacks that travel well!
• Baggy of homemade trail mix: combine almonds, walnuts, cashews, pistachios, raisins, dried fruit, etc.  Be careful of store-bought brands that can contain candy pieces and nuts roasted in oil/salt.
• Protein bars: The ones with the fewest, most recognizable ingredients (a.k.a. real food, not chemical fillers) are best.  My faves are Questbars, KIND bars, Larabars, Cliff bars, or homemade granola bars if I've had time to whip them up.
• Apples & green bananas (I say green because bananas will ripen quickly if packed, so are best for shorter trips)
• Peanut butter: some lines are developing travel packs!  Just make sure it's natural (only ingredient is peanuts).
• Oatmeal: you can buy the travel packs, but an even smarter choice would be to ration out a portion of plain, old-fashioned oatmeal into a ziplock baggy. 
• Waters: if you're not flying.  If you are, purchase after security to keep hydrated.  The level of elevation will dehydrate you, so this is important!
• BYOS: bring your own sweetener!  I always carry packets of organic stevia with me wherever I go, so if I am grabbing coffee on the road I can steer clear of fake sweeteners and white sugar.
• Pack gym clothes & sneakers! Self-explanatory. :-)  
• Plan ahead!  Research nearby gyms if your hotel doesn't have one, but most hotels have some kind of fitness center, and a lot are now starting to offer running trail maps you can follow!  
• Bring an at-home workout!  Put together a simple at-home, no-equipment-required workout that you can bring with you and perform in your hotel room.  Example: 25 high knees, 25 jumping jacks, 25 skaters, 25 squats, 25 lunges, 10 push-ups, 10 bicycles.  Repeat 3 times.  No workout is too small!
• Stick to the 1-drink rule.  Too much alcohol can alter your willpower that would of otherwise told you to stay away from the creamy appetizer dips or over sized chocolate cake.  But a lot of business meetings take place over drinks, so go ahead and have one, just choose wisely (wine is always a good choice) and sip slowly while drinking water simultaneously.  Restaurants almost always pour water for you automatically, anyhow.
• Move more!  At an airport?  Take the stairs over the escalator or walk instead of going on the belt if you have a carry-on.  Stand while you wait to board instead of sit (you'll be sitting the whole flight!)  In a hotel?  Stairs over elevator.  Going down the street for lunch/dinner?  If it's a safe area and you know where you are going, walk instead of take a cab.  These little bursts of exercise will add up!
• Go to bed at a decent time.  This last one can be hard, especially if you have an evening event that you have to attend, but the later you stay up, the more likely it is that you'll have more drinks and want to have a late night snack.  Plus, going to bed at a decent time will make getting up for a morning workout much easier. ;-)
   

Enjoy your time on the road and try a few of these tricks so you don't have as much "damage control" to do when you get back!

 X.O. Jackie

4th of July Celebrating, Without the Extra Calories!

Man, do I love the 4th of July.  It's such a wonderful holiday...and who doesn't love a country-wide party?!  Coolers will be full and the grills will be fired up.  But that doesn't mean you should totally throw your hard work spent keeping fit & healthy out the window.  Follow these tips so that you can celebrate the 4th of July without the extra calories!

Get your workout in!

Whether it be a 20-minute run or brisk walk, or an hour-long sweat session, get up early in the morning and get a quick workout in!  If you start your day off with fitness, you'll be less likely to ruin your work by reaching for greasy or fatty food later.  You'll also feel better about indulging in a treat or two.

Eat a good breakfast or snack beforehand.
Showing up to a cookout starving is the WORST thing for your diet.  You'll slow down your metabolism and wind up overeating...not good.  Instead, after your morning workout, eat a healthy and satisfying breakfast to fill you up for the day.  You'll be less likely to pig out.  Going to a cookout in the evening?  Eat a snack so that you don't show up ready to dive in all the dips (and end up feeling sick, full or regretful afterwards).  

Plan ahead.

If you're going to a cookout that you KNOW isn't going to have that many healthy dishes, prepare 1-2 dishes to bring yourself!  Chances are the host will be happy you've brought something to contribute, and then you know that you have something healthy to eat if the choices are slim pickings.

Down a glass of H20 before and after alcoholic drinks.
When you have your first drink before you even pass through the door, chances are you're on the track to overindulgence.  Not only will you end up consuming too many calories from alcohol, but the effects of it may inhibit your ability to make healthy choices, leading you to consume too many calories from food.  So, down a nice glass of water to help fill you up (and keep you hydrated in the hot weather!) in between drinks.

Lemon-NO to lemonade.   

Sugary, storage-bought lemonade can be very caloric!  If you're craving something more than plain old water, try adding fresh fruit like a lemon wedge or even a cucumber slice to your drink!

Cocktails & dreams.  

Cocktail drinks and beer are nothing but liquid calories!  You may not think they count, but oh boy, they can rack up your number!  Instead of indulging in a rum & coke, margarita or heavy beer, opt for wine, light beer or make your own cocktail with seltzer water or club soda, a splash of fruit juice and fresh fruit.

Investigate!

Don't be afraid to ask how something is made or what the ingredients are!  Lots of people have food allergies today, so it's not uncommon to do so.  It will help you know what each dish contains, and know what to stay away from.

Fill your plate...once!
If you're not eating until later and want to indulge in a few appetizers, grab a SMALL plate and pick a few of your favorites, keeping portion sizes in check.  Once the plate is empty, you're done!

Once it comes time for the main fare, take ONE serving of lean protein – grilled chicken, skinless turkey, a bun-less hamburger, or fish are usually the leanest options.  Fill the rest of your plate with grilled vegetables, corn on the cob, and salad.  Once the plate is empty, stop eating!  Mingle with guests or play a backyard game instead of hanging out around the food.

Want a burger? Go bun-less.

 A lean turkey or veggie burger would be healthier choices, but if you’re craving real meat, ditch that processed, white buttered bun and have your burger between two large pieces of lettuce.  Not feeling the lettuce burger?  Grab a 100% whole wheat bun, english muffin or even slice of bread...and dry toast it.

Mind your toppings.  

Ditch the greasy cheese for lettuce, tomato, onion or avocado slices.  Say no to mayo and finish it off with a squirt of barbecue sauce, ketchup or mustard.  Guarantee you won't even miss the cheese.

Winna winna chicken dinna. 

 Grill your chicken breast instead of frying, and marinate with a homemade vinaigrette, or BBQ sauce. 

Change up your potato salad recipe. 

 Keep the skins on your potatoes for extra fiber!  For the dressing, try adding white wine vinegar, mustard and a little olive oil in lieu of mayo.

Slaw it without the mayo.  

Use nonfat plain Greek yogurt instead of regular mayo (you won't even know the difference!) in your cole slaw recipe!

Sticking to steak?  

A good lean cut of grilled beef can be undeniably delicious, but why not try a different kind of steak? Tuna or salmon steaks are great grill-ables, especially when brushed with olive oil and seasoned with fresh lemon, herbs and spices.

You say potato [chip], I say let's call the whole thing off!  

If you're craving something salty and crunchy, WALK BY the chips and head straight for the pickles - that should satisfy your salt craving.  Or, go for a few handfuls of pretzels or BAKED tortilla chips instead - you'll save on calories from fat.  To keep things really healthy, try making your own kale chips!

Take a dip.

 For dipping, opt for hummus, guacamole or salsa over traditional cream-based dips...which are a fat trap waiting to get you!

Dessert without guilt.  

Fresh fruit makes the healthiest dessert option without a doubt.  And with its natural sugars, it should surely satisfy your sweet tooth.  But if you are indulging in something rich, choose a dessert WITHOUT crust (which can be full of butter and fat) and watch your portion size.  Or, create your own version of pie by topping some low-fat yogurt with graham crackers and fresh fruit! 

This may seem like an overwhelmingly long list, but if you can follow at least 3 of these tips this holiday, you'll make it easier to stay on track with your diet and/or fitness plan!   

Have a happy (and healthy) 4th of July!!!!

X.O. Jackie

IT'S FRIDAY BABY, MAKE YOURSELF A HOMEMADE MARG!

HAPPY FRIDAY! OK, my post the other day was a bit on the heavy side, so let's lighten things up!!

Let me tell you about my recent food blog discovery that made me LAUGH my A$$ off:

THUG KITCHEN

This food blog's unconventional approach to healthy eating is just pure genius and absolutely hysterical.  So, wander on over to their website for some good laughs and healthy recipes!

Here's a preview of what you'll find on the blog.....I just love it.

Image from Thug Kitchen

"MMMM... CHEMICAL EGGS!"

I LOVED this image from Thug Kitchen so much because it reminds me of something I would say... well, maybe not to that extreme.  If you know me well, I often joke and drop lines about fast food being "chemical" food. (How can something that doesn't rot in 2 weeks NOT have crazy preservatives in it?) My fiance will tell you this, too, because mainly I just say this stuff to him! HA. (Sorry, babe, you know I love you.)

Past example going through a Dunx drive-thru on our way to go skiing:

Fiance: "Okay, what are you having?"
Me: "Umm...just a regular coffee with skim milk."
Fiance: "No food? You want sugar in your coffee?"
Me: "Nope and nope. Got my banana, trail mix, and stevia packets!" (I carry stevia in my purse.)
Fiance: "Okay." [Turns to order]: "I'll have a sausage, egg & cheese on a croissant, 1 medium coffee with skim milk only and a medium french vanilla with skim milk & splenda."
Me [whispers under my breath]: "Splenda is chemicals."
Fiance: "Shhhh."
[We get the order. Continue driving.]
Fiance opens his sandwich, takes a big bite, turns to me and says: "MMMM CHEMICAL EGGS ARE DELICIOUS!!!!!"

And we both start laughing. Because he KNOWS that I would jokingly ask "so, hows your chemical egg????" with a big smile. But I was biting my tongue since I already dropped the Splenda comment.

In all fairness, we don't go to Dunx all that often. So, getting a sandwich from there once in awhile ISN'T going to kill you.  Plus, we were going skiing that day, so def would be burning mad calories and would need to fuel up.  BUT, we could've made our own egg sandwiches for the road in the AM- a healthier choice I KNOW my fiance would say is better because it's super delicious (I make a mean egg sandwich- see my Breakfast post for picture) and even he can admit he feels good about it afterwards.

...15 minutes after fiance finishes his sandwich, he turns to me and says:
"I feel like sh*t. Why'd you let me eat that!!"

:-)

Honestly, I'm not going to stop anyone who wants to order something I wouldn't.  I don't judge people on the food choices they make, but I do always encourage family & friends to try healthy recipes I've tried, because I care about them and want them to know eating HEALTHY can be TASTY!! It's a win-win. And Thug Kitchen's blog shows exactly that.

OK, Jackie, what's the takeaway here, it's the weekend and I ain't spending it online!

Get up an extra 10 minutes earlier before your next long car ride and make yourself a nice, fresh, egg sandwich.  Or pack up some healthy snacks the night before.

Make your own margarita mix this weekend! Guarantee it won't only taste better, but you'll be REAL PROUD of it, too. (And probably drink a little more... hey look, now you've got a good buzz on! Another win-win!) 

And if you decide to order a chemical egg sandwich or use store-bought mix in the near future, hey, THAT'S OK.  Enjoy it.  Just don't make a habit of it. :-)

X.O. Jackie

Healing Yourself

So, I know this blog is supposed to be a lighter read for those interested in getting or remaining fit and healthy, but I feel the need to vent about a medical condition I am dealing with right now.  This condition is really catapulting my urge to LIVE HEALTHFULLY and EAT WELL.  You could say it very well has sparked a lot of the diet-related and recipe posts you see and will see on this blog.

Back in October 2012, some of you may know I was hospitalized for what doctor's said was a bacterial infection that caused colitis and stomach sores. To this day, no one can really say what truly caused it, but that's what they chocked it up to.  Since then, I've been dealing with stomach and digestion issues - depending on what I eat, or if I drink - and more recently - acid reflux and gastritis.  I've gotten a colonoscopy, endoscopy, (which have luckily and thankfully all been negative) and have been on and off the phone with my gastroenterologist since I've been released from the hospital.  I am BEYOND frustrated with what's happening to me.  I really don't know if it was the infection back in October that is the cause for my recent issues/slow healing, or whether it was a combination of that, combined with stress, combined with drinking heavily on a vacation in February (probably the last one did the trick), but all I know is that I'm AT my BREAKING POINT with this thing.  I feel like I can't live my life lately and I've absolutely had it.  So, that is why I am focusing on self healing by:

• Eating a healthy diet that..
• Cuts out caffeine, alcohol, high fat foods, fried foods, spicy foods, acidic foods and chocolate (all things that can trigger stomach aggravation)
• Consists of smaller, frequent meals, with my largest being breakfast
• Includes fruit, nuts, whole grains, vegetables, lean protein, healthy fats and a small amount of dairy 
• All of which will give my body the nutrients it needs to function well and prevent diseases

• Managing stress by...
• LETTING GO of the small things that used to bother me
• Exercising DAILY
• Taking small mental breaks throughout the day
• Having patience 
• Keeping positive that I WILL heal myself through healthy living

• Keeping fit by...
• Again, exercising daily! (I teach 4 classes a week so I am already getting in a good variety of workouts from H.I.I.T. to dancing to barre/pilates to weight lifting)
• Running on the days I don't teach
• Doing something active on my "rest" day so that I am still moving my body (this can include playing volleyball by the lake, kayaking, water skiing, taking a walk, doing basketball challenges with my fiance, playing with my soon to be niece/nephew, even washing my car!)

Let me wrap up by saying this post is NOT to make anyone feel bad for me, it's to point out that following these guidelines should and will DO YOUR BODY GOOD.  (It also feels good just venting, hehe.) I can honestly say I haven't always treated my body well, especially during college years (too much alcohol).  But, it's never too late to right your self - and even those of us who are practicing healthy habits fall off the wagon once in awhile. So, whether you're struggling with your own condition and are looking to self heal, are looking to kick unhealthy habits and treat your body the way it should be treated, or are just looking to maintain your healthy ways, I hope you can take away some of these tips, and follow my blog as I post about my journey towards feeling MY ABSOLUTE BEST.  And I can only hope that my readers are on this journey with me and can take away at least 1 tip, recipe or workout, whether they are vocal about it or not. I would love to hear about YOUR situation and how you have achieved/are working towards true health and happiness. Please comment away anytime.

YOU ONLY GOT ONE, SO X.O. YOUR BODY!

End rant. :-)

Coconut-almond tofu stir fry

I made this with brown rice (not pictured) last night for a quick, yummy, and healthy stir fry dinner! My fiance even approved it! I kind of just winged it as I went, so feel free to vary up the recipe to your liking!

Note: Start the brown rice first because that will take the longest to cook!

Ingredients for stir fry:
*1 bag frozen veggies: broccoli, cauliflower, carrots (you can chop up fresh veggies if you have them on hand, but I used frozen to make it quick!)
*1 container of organic firm tofu (you want it to be somewhat firm so it's not too mushy)
*Spices to season veggies & tofu (I used a dash of salt, pepper, and a generous shaking of ground tumeric, which gave the tofu an orangey-yellow color (Quick fact about tumeric: It contains anti-inflammatory and anti-oxidant properties!)
*1/4 cup of raw almonds
*2/3 cup of raw, unsweetened shredded coconut
*1 TBSP coconut oil to coat the pan

Directions:
1. Using a food processor (I used the Nutribullet miller blade), grind up almonds until it forms a chunky powder. Set aside.
2. Heat a large frying pan over medium-high heat.
3. While pan is heating, take tofu block and cut it both horizontally and vertically to get cube-like pieces.
4. Add coconut oil to coat pan.
5. Add in frozen veggies, stir around until thawed out.
6. Dump in tofu cubes, stir around.
7. Add seasonings, almond powder, shredded coconut and mix thoroughly (the tumeric will brighten everything up!).
8. Turn down heat to medium-low, and let everything cook together and the flavors set into the food, stirring once in awhile. (I let mine cook on the stove until my rice was ready, so about 10-15 minutes or so.)
9. Serve hot on top of 1 cup of brown rice!

Enjoy!

X.O. Jackie

Corrections in a Group Fitness Class

Happy hot Friday!! Summer is finally here and I'm loving it!

I've been teaching classes for a little over a year now (love it more each day), and am by no means done learning or a pro at instructing! As an instructor, I am always looking to continue my fitness and health education. But today, I want to focus on INSTRUCTION, and specifically offering corrections in a group fitness setting.

When I notice someone with incorrect form, I usually call out a reminder ("remember to keep your abs engaged and back in a neutral position!"), and most of the time I see that person fix them self. However, there are some times when I notice a student is TOTALLY off, and nothing I am saying is registering (maybe they are in the zone or thinking about something else). When I am not demoing, and instead walking around observing, I will offer specific corrections and follow it up with something positive ("bring your knees back just a little bit behind your toes, there, excellent, great form!"), but I'm usually demoing and instructing at the same time. Also, I constantly offer to the class that if they are having trouble with a certain movement, that I'm happy to "break a movement down" if they can stay for a few minute after. No one, so far, has taken me up on that offer, although there's a few folks that I think could benefit from it! I also think the way students take direction and corrections from an instructor greatly depends on their relationship with them. Although I have my regulars and students who are now my friends (and therefore, don't mind any corrections I give them, and usually are the ones ASKING if what they are doing is correct), there are some folks who are on the quieter side, and just show up, do the work out, and leave.

So, if you're an instructor, I want to know:

*Do you address the group as a whole when a correction needs to be made to one student? Or just to the student them self?
*Do you physically put your hands on them to help make the correction if your words just aren't enough or they don't understand what you mean?
*Do you have any tips for getting folks to stay after for a few minutes to help them work on their form or learn a certain exercise?
*What are the ways you make your shyer students feel comfortable and appreciative about corrections (and not embarrassed)?

If you're a group fitness class-taker, I want to know:

*How would you prefer to be corrected?
*Do you find us physically helping to correct form offensive if words just aren't working?

xo Jackie

The Eat Yourself Skinny Challenge

It's been said that eating 5-6 small meals a day is better than eating 3 large ones.

Now, I grew up eating 3 square meals a day, and snacking minimally. So, it took--and is taking--some time to change my habits. But I've been taking baby steps towards it. Within the past year, on my quest to become more healthy, I added in an afternoon snack. (This helped control my appetite for dinner, and made me less likely to reach for a snack or appetizer while I was cooking!)

More recently, I've been striving to eat 4 "mini meals" and 1 regular, portioned dinner. So, essentially, 5 meals a day. I've also been aiming to up my water intake and make sure my morning meals are the most dense (fiber and protein rich, and more caloric), to give me lasting energy throughout the day. And you know what I've come to find? I never go hungry on those days and am not tempted to have seconds, or have dessert! I know it can sometimes be hard to get in mini meals, especially on the weekends, but if you PLAN ahead and pack snacks to bring with you, you'll find it easier to stick with your mini meal diet.

Over the next few weeks, I'll be sharing my mini meal choices and recipes, and challenge you to join me in re-training yourself how to eat so that you can literally "eat yourself skinny."

Example of one of my days last week:

Meal 1: Chocolate-PB-Banana Smoothie (See the recipe here.)
Meal 2: 1 Handful of Chopped Dates mixed with Dark Chocolate Chips
Meal 3: 1 Turkey Burger with 1/4 Avocado and 1/2 Roasted Sweet Potato
Meal 4: 1 Apple and Vita Coco (coconut water)
Meal 5: 1 Serving of Wild-Caught Baked Haddock, 1 Cup Steamed Broccoli, Small Garden Salad (with Balsamic Vinegar and Drizzle of E.V.O.O. to Dress)

Questions for YOU:
Are you satisfied with your current eating habits?
Do you consume 3 square meals a day or 5-6 mini meals?
Are you a snacker? Or a "dessert-haver"?
What are your "go-to" snacks and mini meals?
What are your tips for sticking to your diet on the weekends or when traveling?