my less serious tips: on healthy eating

Eat healthy. Yeah, yeah, yeah. We've heard it all before. We spend money on diet books, we stock our fridges with bags of spinach and carrot sticks, we talk about it, we want it, but we rarely do it (and rarely actually eat those carrots).

Just a few years ago, you would have found me downing tuna helper and ice cream for dinner. Slowly, but surely, I have worked to re-create my view on healthy living. Here are a few healthy eating tips that I now follow on a regular basis. I hope you try them out, tweak them to fit your life, and soon find yourself eating massive piles of spinach and…enjoying it.

 Figure 1.  A spinach and red cabbage salad with roasted red peppers, smoked almonds, balsamic vinegar, and topped with hummus thinned with almond milk. 

Tip #1. Keep your fridge stocked. If you open your fridge and there is only one lone cane of Sprite in the corner, I don't blame you for grabbing your keys and hitting the drive-through. Instead, stock up at the grocery store. Buy enough healthy food (that you actually like) so you have choices, variety, and excitement when you open the fridge.

Tip #2. Embrace the power of the salad. I believe in the power of the salad. For me, at least, an embarrassingly-large salad filled with healthy fats and protein makes the perfect meal. Salads are the perfect canvas for being creative; I never eat the same combination two days in a row. Salads keep me satiated, energetic, and ensure I meet my veggie-quota for the day. Embrace it, folks (Figure 1).

  Figure 2. A healthy snack: a Gala apple and a mix of shredded wheat and cocoa-roast almonds.

Tip #3. Balance. This is the mother of all tips and the key word for living a healthy lifestyle. Balance. Balance your meals, balance your daily intake, and balance your weekly diet. First, balance your meals. I follow a simple formula (this way, even my boyfriend can make dinner): protein + healthy carbohydrate + veggie (Figure 3). The protein doesn't have to be meat, in fact, for us it rarely is (try: eggs, cheese, nuts, veggie burgers); the carb can be anything from brown rice to whole-wheat toast; and the veggie should be plentiful and kept exciting (I usually amp up the excitement factor by adding a bit of healthy fat to my veggie [e.g., olive oil, goat cheese]). Second, balance your daily intake. If you have a carb-heavy breakfast (like I do), make your lunch light on the carbs (see Tip #2). I try and never have two similarly composed meals back-to-back. Our bodies and minds need variety and....balance. Likewise, if you went out to lunch with your co-workers and indulged, lighten up your dinner. Finally, balance your weekly diet. For me, this means eating healthier during the week and treating myself a bit on the weekends. I do this mindfully and never feel guilty. What is life without chocolate cake, after all?

Tip #4. Eat healthy snacks. Your snacks should fuel you. I always make sure my snacks have a significant source of protein, otherwise they will do nothing to satisfy my hunger and I'll be hitting up the vending machine one hour later. I also use them as an outlet to ensure I'm getting all my nutrition needs met. If I haven't had fruit yet, for example, I'll grab an apple and almonds (Figure 2). If I'm low on calcium, I'll make a bowl of Greek yogurt and whole-grain cereal.

   Figure 3. A balanced meal: scrambled eggs (1 egg and 2 egg whites) with a grilled Portobello mushroom and roasted red peppers, roasted zucchini and eggplant, and two pieces of whole-wheat toast with Earth Balance spread. 

Tip #5. Cook. This is the tip that ties everything together. When your schedule and energy levels permit, cook. Just a year or so ago I subsisted on frozen entrees. Armed with a Cooking Light subscription and meal ideas garnered from hours of scouring healthy living blogs, I cast my inhibitions to the side and started to cook. It began with weekend adventures (some successful, some not), but I quickly realized how even a home cooked meal could come together quickly and healthfully on a busy Tuesday night. Now, I love cooking exciting and healthy meals with whole foods. Cooking allows you to maintain balance, eat the way you like, and is not only good for your waist-line (and wallet), but it is good for your soul.

Previous my less serious tips:

• on morning exercise
• on healthy evening snacking 
• on balanced and filling salads 
• on getting dressed
• on moving 

 

my less serious tips: on moving

I just moved. Yeah, most all of my stuff is still in boxes, but I certainly have an hour to devote (ahem, procrastinate) writing this post for you...

Today's tips: how to move and unpack while minimizing anxiety and maximizing health, fun, and happy.

Tip #1. You are underestimating the amount of crap that you have. Yeah, you purged while you were packing, but you still have too much stuff. Get a bigger truck than you think you will need or be prepared to take two trips. And, let me tell you - that second trip is a doozy.

Tip #2. Provide your helpers with sustenance. I sustained my lucky moving team (mom, dad, brother, boyfriend) with cold bottled water, almonds, homemade healthy peanut butter honey granola, dark chocolate peanut butter cupcakes, and beer (obviously). 


Tip #3. Make an 'open first box'. This is vital. You would like to think that when you move you will carefully place each box in its appropriate location. This lasts for the first five, maybe six boxes. After that, all hell breaks loose. Your 'open first box' should be carefully planned, clearly labeled, and transported separately. Inside, are the essentials for a happy first few days. Mine contained items such as running shoes/gear, peanut butter, TV remote control, bottle cap opener (see Tip #2), phone charger, and cereal).

Tip #4. You don't have to order takeout on your first night. If you want takeout, order it. But, the grill is strewn in the yard - buy some chicken and bbq sauce and put your boyfriend in charge. Scour your boxes for a baking sheet and throw some sweet potatoes in the oven - or hell just put them straight on the rack. I was lucky enough to locate my knifes and sautee pan so I made asparagus. If you aren't this lucky just add some veggies to the grill and you are good to go. Oh, and cross your fingers someone will stop by with a housewarming gift of wine and fresh bread.

Tip #5. Figuring out your new running route is more important than unpacking. I may or may not have spent many, many hours online already developing running-friendly routes and, of course, running them.

Previous my less serious tips:

• on morning exercise
• on healthy evening snacking 
• on balanced and filling salads 
• on getting dressed

my less serious tips: on getting dressed

Somehow I've managed to consolidate my morning donning of outfits into a 5-minute (usually), stress-free (sometimes), fashion-producing (I think) process.

Today's tips: how to get dressed efficiently, fashionably, and without stress.

Figure 1. An outfit created around these shoes. The file name is even called 'shoes.png'.

Tip #1. Create an outfit around one piece. Pick one piece that you really want or need to wear and center your outfit around it. This might be something new, one of your favorites (Figure 1), something that fits your mood (e.g., a brightly colored top), or something necessary (e.g., you have to walk a lot today so you wear comfortable shoes).

Tip #2. Be inspired. Pull fashion inspiration from one of your favorite fashion bloggers and create a similar outfit (Figure 2). And I won't be at all upset if that blogger is, well, me.

 Figure 2. An outfit inspired by this post from Sydney at The Daybook.

Tip #3. Make a mess.  If your initial choice doesn't work, try on variations until something strikes you. Don't worry about the growing piles of discarded tops on your bed - you can clean them up tonight when you have more time (or at least push them aside before crawling into bed).

Tip #4. Have go-to outfits. Have outfits types that you know work and are easy to throw together without thinking. For me, this tends to be either: 

1. jeans + partially tucked-in blouse + bold necklace + heels
2. skirt + tucked-in blouse + belt + heels (Figure 3).
   

A formula for getting dressed? You better believe it.

 Figure 3. A version of my go-to outfit. Skirt + tucked-in blouse + belt + pumps. Done and done.

Tip #5. Don't get dressed. I'd be lying if I didn't tell you that on a rare occasion my getting dressed strategy fails me. This leaves me standing naked and dejected surrounded in piles of outfit rejects. When this happens, put back on your PJ's and 'work from home'.

Previous my less serious tips:

• on morning exercise
• on healthy evening snacking 
• on balanced and filling salads

my less serious tips: on balanced and filling salads

I make damn good salads - if I do say so myself.

Today's tips: how to create a balanced, filling, and exciting salad, my less serious style.

Figure 1. A spinach and romaine salad with roasted Brussels sprouts, grape tomatoes, carrots, an over-easy egg, white wine vinegar, and Sriracha.

Tip #1. Start with a mound of greens. Ignore the concerned faces of your friends and family as you pile unreasonably large amounts of leafy greens into your bowl. Fact is, greens are great for you and they fill you up. My favorite choices are spinach, romaine, green cabbage, and spring mix.

Tip #2. Add more vegetables to your vegetables. More vegetables create a more exciting and nutritious salad. I love adding leftover roasted vegetables (I try and save some from the night before) to bulk up my salad. Other favorites include tomatoes, bell peppers, onion, and carrots. If this step requires you to transfer your salad to a mixing bowl because it has grown so large, do not be afraid.

 Figure 2. A spinach and spring mix salad with grape tomatoes, raw green cabbage, yellow bell peppers, chopped dates, peanuts, hummus, and balsamic vinegar.

Tip #3. Add a protein source. If you want your salad to have any staying power, you must add a protein source. My favorites include veggie burgers, beans, nuts, hummus, eggs, cheese, avocado, tofu, and nutritional yeast. Without protein, your salad is nothing.

Tip #4. Add something that makes you happy (fun/fat/crunchy source). Your salad should make you happy, and for me that means adding something I am craving and usually includes something with crunch. I try and also to make this a source of healthy fats and/or protein. My favorites include nuts, cheese (goat/feta), and dried fruit.

 Figure 3. A spinach salad with grape tomatoes, leftover roasted broccoli, red onion, chickpeas, and salt & pepper cashews tossed in white wine vinegar, salt, and dried Italian herbs.

Tip #5. You don't always need 'dressing'. Salad dressing is so last year. Instead, I prefer adding something that can do double-duty as a source of protein and/or healthy fat (hummus, runny egg yolk) or something with low/no calories (vinegar, dried herbs, Sriracha, ketchup, salsa) because I would prefer to add more toppings instead. My favorite 'dressings' are vinegar (balsamic or white wine), hummus (globs or thinned with milk), runny eggs, ketchup (pairs well with veggie burgers), and Sriracha (pairs well with eggs).

Previous my less serious tips:

• on morning exercise
• on healthy evening snacking

my less serious tips: on healthy evening snacking

I always have dessert, but during the work week I try to be especially mindful about my evening treats. Today's tips: how to create a sweet tooth-fulfilling and nutritious evening 'dessert'.

Figure 1. Greek yogurt, honey, and chocolate sprinkles.

Tip #1. Re-define sweet. Sweet doesn't have to mean a sugar-laden candy bar. Think natural sweeteners, like agave nectar, honey, fruit, or dark chocolate. These products won't send you running through the house in a mad sugar rush in your PJ's right before bedtime.

Tip #2. Add protein. Adding protein to your 'dessert' will help maintain your blood sugar to keep you satisfied and deter you from unnecessary splurges. My favorite dessert protein sources include: Greek yogurt, nut butter, and nuts.

Figure 2. Cereal and chocolate chips.

Tip #3. Keep calories in check. Unless I am notably hungry from a heavy day of exercise or light dinner, I try to keep my evening snacks around 200 calories.

Tip #4. Identify your craving before you hit the pantry. I always pause and think about what I really want and what my body needs before I get up to prepare my dessert. Usually I want sweet, but sometimes I want salty. Do I want crunchy or chewy? Does my body need carbs or protein or another serving of fruit? Make sure you identify this first and it will help avoid those moments where you end up on the floor with open and empty bags of Oreos and pretzels scattered on the floor and peanut butter smeared all over your face.

Figure 3. Chocolate pudding and almond butter.

Tip #5. It is okay to indulge. Let's face it. Sometimes I want a brownie on a Tuesday night and if, once I pause and evaluate my craving, I still want that brownie - that is what I'll eat. Read: healthy living is all about balance.

And finally, here are some of my favorite healthy 'dessert' combinations:

• Cereal with chocolate chips or nuts
• Popcorn with cinnamon (+ agave nectar, nuts, coconut, and/or chocolate chips)  
• Greek yogurt with honey or agave nectar (+ cereal, chocolate chips, granola, and/or nuts) 
• Chocolate pudding with almond butter 
• Fiber One brownies or granola bars 
• Dark chocolate 
• Chocolate-covered or cocoa-dusted almonds
• Apple and peanut butter 
• Microwaved apples with cinnamon, oats, and peanut butter

my less serious tips: on morning exercise

Call me a bad blogger if you must, but some weeks I do not feel like photographing my outfits or food. I just don't.

For weeks like this one, I have created a new series called my less serious tips to substitute for my photograph-heavy my less serious day posts. Tips that provide slightly sarcastic and slightly thoughtful ideas on (you guessed it): fashion, fitness, or food.

Today's tips: how to exercise in the morning. 

Figure 1. My alarm clock in the dark 5:00 AM hour.

Tip #1. Sleep in your workout clothes (I'm serious). Wash them first, of course. When you wake up after a (albeit slightly uncomfortable) night of rest already in your workout gear - what excuse do you have? Are you really doing to take them off without working out? (The answer is no).

Tip #2. Set your coffee pot on auto-brew. This is a new habit for me, but the sound and smell of my coffee pot at work in the morning is (sometimes) enough to lure me out of bed (Figure 2).

Figure 2. My morning arsenal: coffee (auto-brewed), water, banana.

Tip #3. Peruse Pinterest fitness boards. This tip is mildly pathetic, but surprisingly effective. If I'm not in the mood to workout, I'll spend a few minutes perusing the fitness boards on Pinterest. Seeing rock hard bodies and motivational quotations usually gets my adrenaline going (Figure 3).

Tip #4. Remember it doesn't have to be your best. You don't have to have the best workout of your life. You just have to move. Maybe you'll silently curse the entire time and stop a bit earlier than you intended - but you will have worked out. Sometimes telling yourself this is enough to get you out of your early-morning haze.

Figure 3. A little early-morning fitness Pinterest inspiration and coffee.

Tip #5. Reincarnate as a morning person. Try these tips, do. But, just like I'll never be a night owl, I'm convinced some people just aren't meant to workout in the morning. And that's okay. Just workout.

Now...I should get back to not photographing myself eating cheeseburgers in my sweats.