Get On Track For The Holidays Now; Cleaning Up Your ‘Diet’

November 17, 2016November 17, 2016 LifeOfCarlyBLeave a comment

It’s Wednesday, November 16, 2016. That means that thanksgiving is 8 days away. EIGHT days away?! If you’re anywhere in the midwest like I am, you walk outside into 65 degree weather and think that somehow we all went back 2 months in time, so no way Thanksgiving is next week!

But it is.

So let’s get on track. Cleaning up your diet and your relationship with food before the feast begins will make everything easier, and leave your pants a little less snug.

*PS. I say diet because diet by definition is the food that a person habitually eats, we all have a diet, everyday*

Here are a few tips to take with you as you approach the holidays, some obviously stated in a thousand other blogs before, some maybe not:

1) Portion Control

I know, isn’t it obvious? But let’s just take a minute to remind ourselves. Starting NOW at every meal you eat, take a look at your portion sizes- are they what they should be? How can you measure?

-Get a food scale and portion out in grams or ounces what 1 serving size for that food is (see nutrition label on food, or google it if there is not a label)

-Visualize portion sizes using familiar objects. Example:

*The palm of your hand= Recommended serving size of meat, about 3 ounces

*The front of a closed fist= Recommended serving size of cooked pasta, about 1/2 Cup

*Your thumb= roughly a tablespoon of almost everything, double this portion size for peanut butter

-Think choose my plate when serving your dish:

2) Use meal tracking apps or websites.

Start today! Download MyFitnessPal or any other app or meal tracking help you can find. If you start now, you will be familiar with the app and know how to use it. When the holiday comes you will find yourself being more conscious of what you are choosing to put on your plate because you will know that you have to track it- it will make you hold yourself accountable.

If you are wanting to figure things out a little more on your own- see 2 old blog posts (originally meant to be paired with exercise) that go into calculating everything you need to know:

https://infitinyhealth.wordpress.com/2015/06/04/eating-to-fuel-your-workout-and-your-goals/

https://infitinyhealth.wordpress.com/2015/06/08/eating-for-your-fitness-and-goals-part-2/

3) Cook for yourself

Pretty simple here, if you cook for yourself you know exactly what is going into it. You can choose healthier ingredients, you can track it better, and just feel good.

4) Think ‘Natural’ or “Unprocessed’ when grocery shopping for your meal.

It’s obvious that buying boxed cakes, pre-made pie crust, pre-made sides, etc. from the grocery store is the easy way, but take some extra time this holiday to find the good ingredients, and this goes back to cooking for yourself. If you are picking out your ingredients to cook for yourself, take the extra step to go as healthy as possible- and that includes as healthy as possible for desserts. Look for fresh fruit to cook with instead of canned, fresh veggies to cook instead of canned or frozen, fresh meat from the deli, and if you must buy something pre-packaged, look for lower sodium or lower sugar options.

Thanksgiving dishes naturally are high in sodium, prevent that number from rising by buying low sodium, and especially, by cooking fresh. Canned and packaged foods have 1,000X more sodium than natural, fresh food. All the extra sodium, and even sugar, and fat on the holidays will not mix well, causing bloat, etc.

Here’s an example of the sodium difference in fresh green beans (left) & canned green beans (right)

5) Get on track with a buddy- think power in numbers!

Get a relative to buddy up with you, that way you have someone on your side at the feast. I know it can be extra hard to resist when other, non-health minded people push you to “splurge” or “give in” a little bit. Find a relative, or a friend, whoever! Keep each other on track, sit by each other at the table, encourage each other, and remind each other of portion control 😉

Don’t let Thanksgiving be the beginning of a spiral into fat pants. If you’re on track, stay on track with these tips. If you’re not on track, get on track now. It never makes sense to “Wait until after the holidays.” or to “Wait until January to start a resolution.” Start now! NOW. 🙂

Protein Cake Batter Dip

April 13, 2016March 4, 2024 LifeOfCarlyBLeave a comment

If you’re ready for your mouth to waterrr, while still staying within your daily Macro needs, try this!

Are you on a health journey girl? Add a well-rounded, thought out fitness program to the mix. The best part? It’s all online and YES it has helped women lose weight and fit into their “Skinny Jeans” in just one month! click here to get started

Protein Cake Batter Dip

The very easiest way to satisfy a sweet tooth:

1/2 Cup Vanilla Greek Yogurt
1/2 Scoop Vanilla Protein (I used Quest Vanilla Milkshake)
1/8 – 1/4 box of sugar free vanilla pudding mix
Vanilla Extract to taste
Sprinkles optional (but for real why NOT?)

Calories: 180

Protein: 21g

Carbs: 21g

Fat: 0.5g

**Note: if you want to omit a few carbs, used plain greek yogurt and just add either more pudding mix or more vanilla extract**

** Recipe can also be done using 1 cup of plain greek yogurt + 1/2 box of pudding mix + vanilla extract to taste**

Serve with reduced fat graham crackers or dip in with a spoon! Enjoy!

Green, lean, protein packed machine!

March 28, 2016 LifeOfCarlyBLeave a comment

Smoothies are becoming my go-to morning meal and so it is time to experiment with recipes! I have decided to go the green route today, adding some veggies in with my breakfast, giving me a boost to my day! And it turned out FAB-U-LOUS!

Here is the easy recipe!

1 cup almond milk (I used almond/coconut blend)
1/2 cup trop50 orange juice
1 cup greek yogurt (I used toasted coconut vanilla for extra flavor)
2/3 of a full banana
1 kiwi
1 cup kale
1 cup spinach
1 TBSP agave nectar
1/4 scoop Quest vanilla protein powder (can use more than 1/4 depending on protein needs/wants)

Blend together for about a minute and wah-lah! I got this beauty

Calories: 365

Protein: 23g

Carb: 64g

Fat: 3g

A few tips:

freeze all of the fruits and veggies the night before for easier prep and a colder/thicker smoothie!
Blending smoothies for longer expands them in size by letting more air into the tight spaces, giving you a larger, more filling smoothie for the same calories! (if you don’t believe me, check out #30 on bodybuilding.com’s “40 laws of lean”–> http://www.bodybuilding.com/fun/40-laws-of-lean.html)

Burpee Craze 30 min Advanced At Home Workout

March 21, 2016 LifeOfCarlyBLeave a comment

Do you like burpees? Sure you do!

Okay, maybe not, but do you know that according to leading exercise scientists, the burpee is THE most effective exercise because it targets all 5 dimensions of fitness: endurance, speed, agility, strength, and flexibility.

So if you’re at home in a pinch- try this, you won’t regret it!

Air jumping jacks- 30 seconds
- Rest-10 seconds
Burpee to broad jump- 20 seconds
- Rest-10 seconds
Squat jacks- 30 seconds
- Rest-10 seconds
Burpee to air jumping jack- 20 seconds
- Rest-10 seconds
Tricep dips w/ feet elevated- 30 seconds
- Rest-10 seconds
Burpee to tuck jump-20 seconds
- Rest- 10 seconds
Mountain climbers- 30 seconds
- Rest-10 seconds
Skater hop to single leg burpee- 20 seconds
- Rest- 10 seconds
Plank jacks- 30 seconds
- Rest 30 seconds
Repeat! 4 more times

30 Minute Intermediate At Home Workout

March 17, 2016March 17, 2016 LifeOfCarlyBLeave a comment

Continuing this week’s series of at home workouts is an intermediate at home workout. Check out the youtube link to video below!

Intermediate at Home Workout

Power jacks- 25 seconds
- 10 seconds rest
Sumo squat with front raise- 25 seconds
- 10 seconds rest
Burpee- 25 seconds
- 10 seconds rest
Up & out knees- 25 seconds
- 10 seconds rest
Push up to knee raise- 25 seconds
- 10 seconds rest
Switch back lunge- 25 seconds
- 10 seconds rest
Standing mountain climbers- 25 seconds
- 10 seconds rest
Bodyweight dips w/ leg raise- 25 seconds
- 10 seconds rest
Single leg v-ups- 25 seconds
- 10 seconds rest
High plank hold- 45 seconds
- 30 seconds rest

Get the link to the video here! 30 Minute Intermediate At Home Workout

At Home Recovery Workout

March 16, 2016 LifeOfCarlyBLeave a comment

Working out is tough, you know what is more tough? Recovery. We tend to have a hard time with “rest” days because we feel lazy for skipping the gym, here is something that can hold you accountable to your rest day, but feel good while doing it! Try this for an “active recovery”.

Every move is to be done for 30 seconds before moving on:

27 Minute Do Anywhere Beginner Workout

March 14, 2016 LifeOfCarlyBLeave a comment

Perform the following exercise for the prescribed time intervals, on a continuous basis, until you have gone through each move 5X

A Resolution You Can Stick To

January 8, 2016 LifeOfCarlyBLeave a comment

The other night I was reviewing my resolutions that I set for the 2015 year. There were some usual, common ones related to sustaining my health and fitness, etc. But one stood out to me.

I resolved to experience one new thing a month.

How awesome? Experiencing one new thing a month, that was something I could do, it was something I did! And by making it a goal to experience, in turn I was also present. Make a goal to have new experiences with those close with you, experiences small or big, it does not matter!

Here are the simple, or wild, experiences I had each month:

January: I rang in the new year, with new people, in a new place, and began a new year.

Kansas City, Power & Light District; January 1, 2015 12:00AM

February: I had sushi for the first time while celebrating my cousin/roommate/sushi lover’s 21st birthday

SOHO Sushi Bar & Deli; February 16, 2015

March: Like any other year, I turned a year older, but in a new PLACE! We took on South Padre Island for my last college spring break

South Padre Island Coca Cola Beach; March 17, 2015

April: Again, just like every other year we got to celebrate my boyfriend, Alex’s birthday, but our soon to be puppy was BORN on the same exact day!

Born in Hayward, WI; April 8, 2015

Oh and I was able to attend the Iowa Governor’s Conference of Public Health

Cedar Rapids, IA; April 14, 2015

May: The biggest month of them all! Let’s see to start, I graduated college

University of Northern Iowa; May 9, 2015

And then I went with my mom to New Jersey & New York to see my cousin

Hopped off the plane and met former MLB player and current television analyst for MLB netowrk, Harold Reynolds; New Jersey, May 15, 2015

And then we saw Darius Rucker for the first time

We then woke up bright and early to go see the Today Show (GAH DREAMING!) and then checked into our hotel in the heart of Times Square

June: Our precious puppy, Otto, met his forever home in Iowa

Meet 13 lb English Golden Retriever, Otto; June 5, 2015

June: Along with my boyfriend and my best friend, I went to my first Collegiate Summer baseball league game

Waterloo Bucks Stadium; July 3, 2015

OH AND I CANT FORGET MY FIRST EVER (AND HOPEFULLY NOT LAST) TAYLOR SWIFT CONCERT!!

Taylor Swift @ Soldier Field; July 18, 2015

August: The month that I started my 5 month internship with Covenant Medical Center at their Wellness Center

September: I attended my first wedding with my man, and the first wedding I can actually remember going to, since all of my other wedding attendances I was under 3 feet tall and too young to remember

Lansing, Kansas; September 18, 2015

October: Otto’s first UNI tailgate (and by experience as his mother, this was new for me too!)

November: We saw Mockingjay Part 2 for the first time, and I was able to bring Alex home for Thanksgiving for the first time

My family’s annual Black Wednesday party bus; now featuring Alex

December: the month that I ended my internship and started a full time Salary position job at Kosama as the General Manager (which I had kind of been for the past 3-5 months due to some management instability/issues)

Kosama Complete Body Transformation, Cedar Falls staff

Resolutions don’t have to be hard, the best ones are the ones that grow you as a person and grow your relationships with others. So I challenge you; try one (or more!) new thing each month this year, and every year! You won’t regret it!

The Risks of a Sedentary Lifestyle- Even if you’re ACTIVE!

September 10, 2015June 10, 2019 LifeOfCarlyBLeave a comment

It has been known for some time now that being sedentary, lazy, inactive, etc. has a negative effect on your health. Sure, it is no secret that everyone needs to exercise and that exercise puts you farther away from health risk, but what about what we do with the rest of our day?

In recent years, research has shown that although you might meet the exercise daily recommendations, if you are sedentary with the rest of your day, you are still at an elevated risk for many health concerns. Think about it, if you meet the recommendations of an hour workout a day, maybe 5 days a week you are only working out 5 hours a week, that is hardly 3% of your week. If you have a desk job, chill on the couch while at home, spend a lot of time traveling in a car, don’t actively think of being well, active, you are spending 97% of your week being inactive. So what to do?

Let’s start with a sedentary definition:

sed·en·tar·y

adjective

(of a person) tending to spend much time seated; somewhat inactive.

synonyms: inactive, sitting, desk-bound.

What are your risks?

Increased risk of cardiovascular death
Quicker rate of bone loss- leading to osteoporosis
Increased rate of all cause premature death
More likely to experience cognitive and mental decline
Increased risk of high blood pressure and triglycerides
Increased risk of stroke
Lower ability to lose weight or maintain a healthy weight

What you can do about it:

Be mindful of getting up to go to the bathroom every hour, half hour is better!
In between bathroom breaks, get up and go get a drink of water
After you complete a task, get up and stretch
Find some personal space to do a few bodyweight exercise during your work day
Stretch upon waking AND before bed
Spend more time on your feet- cook, watch TV standing, stand while working
Clean your house more- it keeps you on your feet!
Instead of crashing on the couch after work- go for a walk!
Park farther away from stores
Use the stairs!!!!

What are your favorite ways to stay active daily?

I'd love to hear them!

Find me on Instagram @lifeofcarlyb_ 

Or email me at lifeofcarlyb@gmail.com

Sources: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996155/
http://www.nchpad.org/403/2216/Sedentary~Lifestyle~is~Dangerous~to~Your~Health

How to: Come back after a Holiday binge

July 5, 2015 LifeOfCarlyBLeave a comment

The 4th of July weekend is always a time for celebration- with food, drinks, and desserts. So you may have had a cheat meal, or two, or three, or you may have even put all your healthy eating goals aside for the whole weekend. If you did, I’m here to say- so what.

We are human, we all “lose” control, weather it be voluntarily or involuntarily of things such as our goals. And when it comes to choosing between clean eating & sufficient exercise and a fun weekend spent gorging in festive food, we naturally are going to choose the latter.

We ALL probably had a cheat meal of some sort this past weekend, and if you didn’t, then you either have serious willpower, or you are too hard on yourself. The point here is that occasional cheat meals, holiday binges, etc. are OK! They will not, I repeat, will NOT hinder your success or your long term goals of a fit and healthy lifestyle. Moderation is key, so as long as you get back on track starting today there is nothing that hang your head about!

Tips to get back on track:

Drink LOTS of water! – We’ve all known this for a while, water is good for your body. Not only are you going to rehydrate your body from the likely large amounts of alcohol consumed that puts your body in a dehydrated state, but water also has a natural cleansing So if you want to feel like you don’t have gut rut anymore and have your body feeling fresh, guzzle down more than those 8 recommended glasses of water a day, heck shoot for over 10.
Get right back to healthy eating! – Don’t go with the “oh I’ve already screwed up this weekend’s diet, why not go another day?”. No, no, NO. That is not the way to go! Sure, one bad meal will not make you fat, but if you keep making excuses as to why you can go another meal, another day, another week without sticking to your health plan, then you will inevitably be so far off track that you won’t know how to get back on. So grab for that salad today! Your body will appreciate it and you will feel good too.
Hit the gym – Seems like the obvious answer, but you’ll be surprised as to how many people take on the same mentality as in number 2, or some people- let’s face it- might be too hungover to go. But honestly what better way to cure a hangover than sweating it all out. It doesn’t have to be your most intense workout to date, but getting in there and getting your heart rate up and your blood flowing after a long, sedentary weekend is a much better way to get ready for Monday’s workout than going into the workout out week feeling sluggish and out of it still.
DON’T be too hard on yourself– It’s perfectly okay to have fun every now and then and not feel guilty about it. We are human, we all deserve a few “off” days and an unhealthy meal. It’s life. But what you shouldn’t do after all that is be over critical of your decisions. NO, starving yourself today to make up for yesterday’s binge is not going to even out your weekly calorie count. And NO, working out for an extra hour to burn twice as many calories is going to magically work off your weekend. Calories don’t work like that, they are a daily thing- so if you’re thinking of going to the extremes today in an effort to feel better about your holiday choices now, you might as well just throw in the towel. Embrace the fun you had and get back on track, simple as that.