NNM, Rise and Shine

Breakfast is such an important, if not the most important, meal of the day and often times it's skipped because we're too busy, we don't like breakfast foods or skipped in attempt to lose weight.  Excuses, excuses. Let's take a look at why these excuses can cause you problems throughout the day, physically and mentally.

I totally understand that people are busy, heck I'm busy.  But if we wake up, shower and head to work without nourishing our body, it will suffer and your work may even suffer as well.  Skipping breakfast makes it easier to lose focus and concentration; however, eating a healthy breakfast fuels your body and gives you that mental advantage you need in the office.  So take a little extra time to sit down for a whole grain waffle or a bowl of oatmeal; or take breakfast with you such as a fruit and nut bar, a cup of yogurt or a piece of fruit.

As a fitness professional, I love asking people what they had for breakfast, where they went for lunch and what they'll have for dinner.  When I first started dating my boyfriend, he would call me mid-morning just to say hi and because of habit I would ask what he had for breakfast.  "Nothing, I'm not a big breakfast eater." WHAT?!  I about freaked.  Since that conversation, it's been my goal to suggest breakfast foods that Matt would enjoy.  I stocked his fridge with plain and blueberry whole grain waffles, eggs and bacon, yogurt, fruit and put cereal and oatmeal in his pantry.  He was bound to find something he would like in the morning, right?!  As he sits on my couch I ask him if he's eating his breakfast and he claims to "always eat breakfast now, thanks to you".  Aw!  See, there's plenty of options for breakfast, and I'm positive you can find something you'll look forward to in the morning, something that will nourish your body and fuel you for your day.

Skipping breakfast to lose weight will actually do the exact opposite.  Prolonged fasting increases your body's insulin response which will increase fat storage and weight gain.  Not eating breakfast pretty much sets you up for failure, making you more vulnerable to cravings and less likely to make healthy decisions throughout the day.  By mid-morning and lunchtime, someone who skipped breakfast is going to be starving and is likely to overeat at lunch and dinner.   Mindless munching (grabbing a bag of M&M's from the vending machine) is also common among non-breakfast goers.  Eating breakfast jumps starts your metabolism, reduces hunger throughout the day and may give you more energy which will increase physical activity!  Yay!

A few of my favorites in the morning:

Waffle (gluten free for me) with frozen blueberries on top and a glass of skim milk
Oatmeal with fresh berries
Banana or an apple with cashew butter
Eggs, bacon and whole grain toast
Egg whites or ham and part skim mozzarella cheese on an English muffin
Yogurt with fruit and granola
Fruit smoothies...Hint:  Low fat or skim milk, frozen berries, banana; add peanut butter for extra protein

Enjoy your breakfast and have a great day!

NNM

Did you know it's National Nutrition Month?  Well...now you know!  The theme this year is "getting your plate in shape".  Ok, so how do you do that?  Here are a few tips from Eatright.org to get your plate in shape:

-Eat a variety of vegetables
-Add fruit to your dinner or eat a serving as a snack
-Buy fat free or low fat milk
-Eat a variety of meats i.e. chicken, fish, nuts, lean beef... Hint:  make fish the protein on your plate 1-2 times a week
-Drink water instead of sodas
-Cook at home more

Check back for more tips from me and other health experts throughout the month.  I'll provide you with great nutritional ideas including healthy recipes, great grocery finds, snack recommendations, organic and local restaurants...etc.  Let your love of food be good for you!  Use March 2012, NNM, to jump start a healthier you!


 

23 and a 1/2 hours

Please take 9 minutes out of your day to listen to this great video sent to me from my client, Jim.

23 and a 1/2 Hours

23 and a 1/2 Hours explains why exercise is the single most important thing we can do for our health. After hearing all the statistics and health benefits, you'll want/need to take just 30 minutes out of your day to exercise.  

What are you waiting for?  Get going!

Gluten free, a fad?

By now I'm sure you're noticing Gluten free products in grocery store isles, on the menu at a restaurant and all over television.  Some claim going gluten free is just a fad and I'm sure some people eliminate gluten because so-and-so did.  However gluten intolerance is truly a growing medical problem.  I, among an estimated 18 million other Americans, have a gluten sensitivity and one in every 133 people suffer from an even more serious gluten intolerance called celiac disease.  This intolerance to gluten has become more common and gluten free brands like Glutino, Enjoy Life and Udi's are reporting incredible growth even during this crazy economy.  Still sound like a fad?  Nah.  Chex cereal is among many others you'll find down the cereal isle but if you're gluten intolerant you simply skip that isle...until now.  An article from The New York Times entitled Beat the Wheat says the volume of gluten free products sold in the past year is up 37% making it a $6.3 billion industry.  For generations General Mills has boasted about the quality of its wheat flour, but after seeing these numbers, General Mills reformulated Chex.  Chex arrived on the cereal isle as gluten free in 2008.  General Mills claims that the strategy is working:  retail sales for Chex cereals are up 29% in the first quarter of the 2012 fiscal year.  Smart move!

Gluten sensitivity symptoms include but are not limited to:

-stomach aches
-fatigue
-mouth sores and mouth ulcers
-bloating
-constipation
-diarrhea
-dermatitis herpetiformis (skin rash)
-headaches and migraines
-infertility
-nausea
-joint pain

If you suffer from any of these symptoms or symptoms not mentioned (google "gluten free symptoms" for a more extensive list) cut gluten out of your diet for 2-4 weeks.  You'll be amazed!  I was thrilled when I figured out I was gluten intolerant.  It's changed my life!

Tidbits

After reading the March issue of one of my favorite magazines, Women's Health, I wanted to post the recommendations, quotes, percentages and tips that I liked best.  I keep these magazines so I can refer back to the pages that I folded in at the corner.  Eventually, my magazines begin to stack up and just serve as clutter on my desk...and clutter stresses me out!  So posting my favorite info from Women's Health as Tidbits is my attempt to de-clutter my desk and share with you guys information that I find helpful, informative or just interesting!  FilthyFit Tidbits will be a great reference tool, for you and me! You're welcome ;)

- Got a sweet tooth?  Manage your sugar cravings with peppermint tea.  It'll also improve digestion!  

- Is it a good idea to invest in a heart rate monitor for workouts?  Heck yes!  This device will help motivate you to work within your target training zones and helps track your progress.

- Planks vs crunches...  Planks win!  They target your entire core, give you a tighter waistline and are safer for your back.

- 33% --> percentage by which your risk for type 2 diabetes decreases when you exercise 3 times a week for 20 minutes.

- "Over time, repeatedly drinking in the same place increases your tolerance for alcohol." - Philip Terry, Ph.D.  Slow it down when you hit up a new place for happy hour or just designate a driver ;)

- Increase your protein intake to help curb munching.

- When applying facial products, apply lightest to heaviest and wait 2-3 minutes in between layers to avoid diluting products.

- Increase your water intake to help increase energy, reduce soreness and drop weight.  But don't forget to exercise, duh ;)

- Snacks that won't open the floodgates to unhealthy habits:  sunflower seeds, plain frozen yogurt with fresh fruit, dark chocolate (yum), pistachios and mini whole-wheat pretzels.

- According to David Beckham, the secret to a successful relationship is "to love and respect one another and work hard.  And you always need to give the other person attention and make sure to show them how much you love them."

- "Monogamish" --> Couples who are committed but aren't sexually faithful.  WTF?!  Um, no thanks...

My plan is to post my favorite info from Women's Health to FilthyFit Tidbits at the end of every month, which will clear up my desk and make referring back to pages with their corners folded in a thing of the past.  Ah, the simplicity!  Stay in touch!

xoxo

Here's to a good time!

Nothing beats a big and juicy, mouthwatering burger!  But, finding a place that serves one such burger is sometimes hard to come by, especially one that offers a healthier and hormone free burger!  Leave it to Liberty Burger, a "family owned, Texas grown" kind of restaurant.  I absolutely love that Liberty uses local beef, Texas and Oklahoma grass fed bison and Texan grown chickens and turkeys.  "From the beef to the beer to the beverages, Liberty Burger strives to use only family-owned and Texan-grown products and services." -- Liberty Burger.  Oh, and they offer gluten free buns!  #winning

Matt and I met up at Liberty Burger with his grandparents and little brother for dinner one thursday evening. It was my first time there and probably Matt's third or fourth, maybe fifth time (he's a burger connoisseur); so I had heard a lot about this place.  They have such a unique menu.  Whether you're in the mood for Tex-Mex, BBQ or breakfast, they have a burger there just for you.  So, that evening I went with the Napa burger with bison on a gluten free bun.  On the Napa came arugula, oven roasted tomatoes and gorgonzola cheese; and I also ordered a side of sweet potato fries.  It was so delicious that I accidentally ate all of it...

This is definitely my new favorite burger joint.  Liberty Burger is off Forest and Inwood; you won't miss it because you'll see the line out the door, no matter the time of day (except on Sundays, only because it's closed).  But don't be intimidated or get annoyed, waiting in line is worth one of their burgers, I promise. Liberty Burger has a convenient location (right off the Tollway), they offer healthy options (yippee!) and they have gluten free buns (hallelujah!).  Also, if Matt has been there over and over, you know it's a good burger. Go check it out and let me know if it makes your mouth water as much as mine is right now just writing about it...  Mmmmm!

Cheers!

Origins

I've found a new favorite product!

I discovered this deliciousness recently when I asked a friend of mine, Miss Katie D., if she had any lotion I could use.  She handed over a small tube of Origins body cream, a product I have never used before.  While I lathered my hands, the amazing smell of ginger filled the air... Ahhhhhmazing!  Then when my mom sat down next to us, she asked, "Who smells so good and can I have some too?!"  Sold!

The whipped body cream and body scrub is scented Ginger Souffle.  Yummy!  Pictured above is also "A Perfect World for Eyes" used for prevention.  Because Katie has such beautiful skin, I plan on slowly stocking up on their products.  I'm going to need a bigger bathroom with more drawers!  Oh, and don't worry Mom.. I got you a tube of the Ginger Souffle whipped body cream; and I also got one for you too, Aunt Bobbie!  #share  

Thanks Katie!  Next I'll have to get a pair of pink Kate Spade wedges ;)  Just kidding!  But seriously, maybe a blue pair tho...

XOXO