Mar 30, 2012

3 Tips for Creating Healthy Cocktails

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Wanna know who’s ready for the weekend? This girl. Though this week flew by (I can’t believe it’s Friday already!) because I’ve been so busy with work, I feel like I got nothing accomplished! I’ve been going, going, going like a mad woman, yet somehow managed to cross next to nothing off my to-do list. That being said, this post is going to be two things:

  1. Short
  2. Educational

The second one might be a stretch, unless you count talking about healthy alcoholic beverages as educational. Which, as luck would have it, I do.

Margaritas

How good do those look? It’s like relaxation in a glass. (Source)

Sometimes, the best way to wrap up a work week is by getting hammered sipping on a refreshing margarita at the closest happy hour you can find. Unfortunately, just one margarita from your average bar can set you back a few hundred calories. This might not be the end of the world, but if you can make your drink of choice healthier—well, why wouldn’t you? Check my three tips for creating healthy cocktails, and keep them in mind for this weekend!

  1. Start from scratch. If you’re making your own drink at home, try to avoid using those unnaturally bright pre-made mixers from the grocery store. Yes, that makes it easy, but it also adds unnecessary sugar, which translates into extra calories. Instead, mix up your own concoction!
  2. Go light on the alcohol. I know, I know… I’m being a party pooper. Just keep in mind that one ounce of alcohol has roughly 65 calories, and one shot contains 1.5 ounces. Besides, if you really feel the need, you can always have another drink!
  3. Use natural sweeteners. Sugar alternatives like agave or stevia are much healthier options than refined sugar, and you can use much less and get the same amount of sweetness! If sodas are your mixer of choice, try brands using better sweeteners instead, like Zevia.

I’ll leave you with that. If you try any of my tips, let me know! Enjoy your weekend, all!

What’s your favorite way to relax after a rough work week?

Filed Under: Nutrition Tips · Tagged: ,
Mar 28, 2012

Feelin’ Sore & Oh So Good

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Don’t you just love a good workout? One that leaves you sweaty, sore and tired? Not the I-need-a-minute-to-rest kind of tired. I’m talking about the I-can-barely-walk or the I-can’t-lift-my-arms kind of tired. The good stuff.

OK, so maybe I’m a little nutty, but I really do love how I feel after a tough workout—strong, accomplished and ready to kick ass! Right now my training is preparing me for my first half-marathon, but my long runs don’t really give me the hurts-so-good feeling I love. I still get a great workout in, of course, but my runs are more about clearing my head and relaxing a bit.

The burn I’m talking about only comes from one kind of workout: a killer strength routine.

I will say, strength training has not been my focus for the past few months. Last summer, I started working with an awesome personal trainer who whipped me into shape, and I loved every second of it. During the fall, my schedule filled up a bit and my training had to slow down a bit. By December, I was way too busy for the gym and slacked off on my strength training for three months (yikes!).

Burn

(Source)

I finally put my gym hiatus to an end last night with a personal training session—woo hoo! I even scheduled one per week (because that’s all I have time for right now) through the end of April. That’ll hold me accountable and make sure I keep getting my booty to the gym!

Yesterday’s session focused on my upper body, which was fine by me—I wasn’t trying to kill my legs before today’s speed workout, anyway! The session started with chest presses and decline push-ups, and I could tell I was going to be sore today about five minutes into the routine. In fact, when I was in the locker room after I finished, I had a tough time lifting my arms to change my shirt! Needless to say, I’m feeling a bit sore, but in an oh-so-good kind of way.

I used to feel silly strength training in a gym filled with overly muscular guys and would spend too much time worrying about what I looked like and not enough time focusing on my workout. I also thought lifting weights would make me “bulk up,” which was a big no-no when my primary goal in life was to be as skinny as possible. In other words, the elliptical was my BFF.

Today, however, things are completely different. Instead of worrying about being laughed at, I just get in there and do my thang! After all, I’m not at the gym for anyone but myself, so who cares what anyone else thinks? I’m way beyond freaking out over having some muscle, too. In fact, I welcome it!

If there’s one thing I’ve learned since embracing strength training, it’s that I’d rather be able to kick some ass than squeeze into a pair of skinny jeans any day—so bring on the soreness, baby!

How do you incorporate strength training into your exercise routine?

Filed Under: Fitness Tips · Tagged: ,
Mar 26, 2012

Farm to Table Pittsburgh

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Happy Monday, everyone! I hope you all had as much fun this weekend as I did! In lieu of my usual weekend activities (read: watching recorded television shows and bumming around the house), I ventured downtown and went to Farm to Table Pittsburgh, a conference featuring vendors, demonstrations and speakers all focused on healthy living. Needless to say, I was like a kid in a (healthy) candy store!

Justin and I arrived at 1:30 and spent our first two hours or so just walking around and sampling all kinds of local goodies like jams, sauces, juices and wines. I loved being able to talk to the people who actually made the food we were eating—learning about their products and seeing their passion for what they do was awesome!

Most of the tables had foods to sample, but some of the exhibitors were just there to share information or tell you about their business. One of the more interesting people I had a chance to meet was Dr. Buzzatto, a holistic dentist located just 15 minutes from my house! Later in the afternoon, I listened to him speak about whole foods and their connection to health. A lot of the information he shared wasn’t new to me, but he did talk about something I had never really thought much about before.

Though I’m a bit embarrassed to share this, I’ve had a decent amount of cavities. They all popped up during my elementary and middle school years, long before I had any knowledge of or interest in nutrition. While all of those cavities are now filled, I honestly never thought about what they were filled with: mercury. The same stuff that fills thermometers and is labeled hazardous if spilled is sitting in my teeth and has been for years—ew! It’s not the most comforting of thoughts…

Aside from new information to freak me out and a rather large stack of flyers, pamphlets and brochures, I did come home with two delicious goodies! I bought a Pirouette Barre, a cinnamon pecan bar created by professional dancers who wanted a pre-workout snack filled with real, healthy ingredients—so they made one! I preferred Pirouette to Barre’s other flavor (Black Swan) because of its lighter flavor and occasional crunch from the nuts.

Kvass

My other purchase: Carrot Ginger Kvass!

I also bought a carrot ginger drink from Zukay Live Foods, a company that sells raw, probiotic, vegan salad dressings and drinks! After sampling almost all of their other flavors, I decided to go with carrot ginger because of it’s light, energizing flavor. Besides being super good for you, all of Zukay’s products are sugar-free! The kvass juices are slightly sweetened with organic stevia, and that’s just fine with me!

Being able to meet and talk to so many like-minded people was a great way to spend my Saturday. It’s so refreshing to be able to ask health-oriented questions (Is this vegan?) and not get confused looks in return! Deciding to go to Farm to Table Pittsburgh was definitely a good choice, and I can’t wait to go back next year!

What are some of your favorite healthy products? How did you first learn about them?

Filed Under: Events · Tagged: , ,
Mar 23, 2012

Knowing When to Quit

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I’m not a quitter. Unless, of course, you count the time I quit softball in first grade after being tagged out at first base after my first time at bat in my first game ever. I guess I didn’t give things much of a chance back then… Oops.

I’m not a quitter. In fact, I’m a pusher.

Pusher

No, not that kind of pusher. (Source)

I push myself. I pushed myself to make top grades in high school, I pushed myself to spend 46 hours straight on my feet during Penn State’s THON and I pushed myself to attend a giant conference all by myself.

I’ve pushed myself to do some really awesome things. But sometimes I push myself too much.

Part of it has to do with my competitive spirit—I hate to lose, unless I know I’ve done my absolute best. Most of it, however, has to do with the standard I hold myself to. Sure, beating others is a great ego boost, but I’m more concerned about beating myself—never giving less than my best and doing better than I did before.

While that’s all fine and good, pushing too hard can backfire. It can lead to burnout (been there), emotional breakdowns (done that) and, most recently, injury.

Until last week, my knee was killing me due to an IT band problem, and the only reason it feels somewhat better now is because of some anti-inflammatory drug a doctor prescribed me. The thing is, my knee had really been bothering me for three weeks. Three weeks! It took me that long to finally admit that something might be wrong and schedule an appointment with an orthopedic doctor. Between making the appointment and seeing the doctor, all I did was worry that I’d have to stop running and my give up my goal of completing a half-marathon.

It was then that I realized I needed to learn when to quit.

I don’t mean quitting something because it’s tough. If I did that, I wouldn’t even be training for a half-marathon in the first place. I mean learning to quit pushing myself so damn hard all the time and realizing that it’s OK to not only need a break, but to take one sometimes, too.

This might seem like a “duh” moment to some of you, but for me it was an “ah ha” one. As a lifelong over-achiever, I’m hardwired to do a million things at once, do them all perfectly and not ask for help, even if I desperately need it. Pulling back the reins and and listening to myself and my body will take a little time, but it’s an adjustment I want (and need) to make.

Have you ever pushed yourself too far—mentally, emotionally or physically?

Filed Under: Inspiration, Mental Health · Tagged: , , ,
Mar 21, 2012

Iliotibial What?

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In November, I started running seriously for the first time in my life to train for the Hope Express, a 135-mile team relay that benefits families with children diagnosed with pediatric cancer at the Hershey Medical Center. Prior to this, I was NOT a runner—in fact, I hated it! However, I was determined to be a part of the Hope Express, and if that meant I had to start running, then that’s what I was going to do!

The Hope Express was one of the most incredible experiences of my life. I helped to raise $72,000 for a cause close to my heart, met some amazing people and learned something surprising about myself: I had grown to enjoy running! In fact, since the Hope Express, I’ve signed up for my first half-marathon in May, a Warrior Dash in June and will hopefully be participating in a Ragnar Relay to benefit the Hope Express in October. Needless to say, I’ve been running a lot! With my increased mileage has come an increased risk of injury—unfortunately, one I haven’t been able to avoid.

For those of you who are seasoned runners, you’re probably familiar with ITBS: Iliotibial Band Syndrome. If you’re a newbie like me, however, this probably sounds like a foreign language! In simpler terms, ITBS is tendinitis of the IT band. Want an even clearer explanation? ITBS is an inflammation of a band of tissue that runs from your hip to your knee. It’s commonly referred to as “Runner’s Knee,” or make-you-cry-while-walking-up-stairs pain on the outside of your knee. OK, so maybe the second one is my name for it… But you get the picture.

Foam Roller

This little gem has become my BEST FRIEND! (Source)

My knee pain started about a month ago, but it didn’t escalate enough for me to schedule an orthopedic appointment until last week. It was just a sporadic, dull pain for a few weeks until it morphed into pain that forced me to ditch the stairs for the elevator to avoid crying—ouch. Though I didn’t want to continue to ignore the pain and hurt myself even more, I was petrified to see a doctor. The last thing I wanted to hear was that I’d have to stop running for a few months and miss my half-marathon!

Luckily, ITBS isn’t a career-ending injury. In reality, it’s actually pretty simple to fix: more stretching! The doctor prescribed me some anti-inflammatory pills (which, despite my aversion to taking medication, have been super helpful), and a physical therapist in my running club showed me some stretches to try. I’ve also been icing my knee after my runs and using my foam roller to work out as much tightness in my IT band as possible—a sometimes painful (but ALWAYS worth it) process.

I’m hoping all of this helps to not only alleviate the pain, but to eliminate its cause as well! I’m guessing it will take some time. After all, it didn’t happen overnight, so I don’t expect it to disappear overnight. So far, everything has been helping—let’s just hope it continues to improve!

Have you ever had to deal with running-induced injuries? What did you have to do to get healthy again?

Filed Under: Fitness Tips, Physical Health · Tagged: , ,
Mar 19, 2012

Aspartame: An Artificial Sweetener to Avoid

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Only three weeks until Easter, and you know what that means… Only three more weeks of Lent! For those of you who gave something up for Lent and have stuck to your guns, congrats! If you’ve slipped up a few times, don’t worry about it. One mistake (or two or three…) isn’t the end of the world—I promise. Just keep pushing to the end; I know you can do it!

My Lent experiment has actually been going surprisingly well! If you’re late to the party, I chose to part ways with sugar. I haven’t had any baked goods, candy or chocolate (I know, I can’t believe it either), and I feel great! My cravings have diminished, my mood has been more stable and my skin is clearing up. Needless to say, I’m thrilled with the results!

Though the purpose of my journey has been to eliminate refined, white sugar from my diet, I’ve chosen to avoid all sweeteners as best I can, regardless of whether or not they’re considered to be “healthy.” One sugar substitute that’s been the center of this debate for a long time is aspartame, an artificial sweetener sold under brands like Equal and Splenda.

Aspartame

(Source)

Since aspartame was approved for use in food products by the FDA in 1974, most people believe it’s safe to eat. After all, why wouldn’t you? The FDA’s primary job is to protect and promote our health, and most people believe that’s what it’s doing. Unfortunately, that’s not always the case.

What a lot of people don’t know is that the FDA denied aspartame eight times before it finally was approved, or that some of the scientists who worked closely with the chemical compound even questioned its safety for human consumption. What’s even more mind boggling are the 92 side effects associated with aspartame ingestion, ranging from cravings and weight gain to memory loss and Alzheimer’s.

The lure of this sugar substitute is the fact that it’s calorie-free. But have you ever stopped to wonder why? The only reason aspartame has no calories is because your body doesn’t know what to do with it—you can’t digest it. Instead of being digested like real food, your body converts it to formaldehyde, a nerve toxin used to preserve dead bodies. Yuck!

I know you think you’re doing yourself a favor by using sugar substitutes like Splenda—at least I did! After all, what’s better than the taste of sugar without the calories? I remember thinking about the calories I was saving by drinking diet sodas instead of regular ones, but it turns out that didn’t even matter! There have been studies that show aspartame consumption actually increases your cravings for sugary foods, which (if you give in to them) leads to weight gain.

At the end of the day, I recommend avoiding aspartame as much as possible. I’m not suggesting you swap your daily Diet Coke for a sugar-laden Coca-Cola, but you should think twice before you pop open your next can. If you’re looking for sugar alternatives, try researching options like agave nectar or stevia. Ditching aspartame (and the foods that contain it) can be difficult at first, but that doesn’t mean you shouldn’t give it a try—trust me, your body will thank you!

What are your thoughts on aspartame and artificial sweeteners? Have you ever tried a different sugar alternative?

Filed Under: Nutrition Tips · Tagged: , ,
Mar 16, 2012

Bye, Bye Sugar… Hello, Clear(er) Skin!

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TGIF! I don’t know about you, but this week has been absolutely crazy for me. Have you ever crossed one thing off your to-do list, only to add on three more? I feel like I’m being pulled in a million directions, and while I do enjoy being busy, it’s getting to be a bit much. Thankfully, I have my relaxing, plan-free weekend ahead of me—I just have to get there!

With all of this stress in my life right now, I’ve been mentally preparing myself for the skin breakout I thought would inevitably happen. So far, I’ve been lucky (knock on wood) and don’t have any pimples camped out on my face. Since I’ve been paying such close attention to my skin this weekend, however, I noticed something: my skin is much clearer than it was two or three weeks ago.

Hmmmm… Why is that? I haven’t really been doing anything differently…

Then it hit me: sugar! It’s been about three and a half weeks since I cut sugar out of my diet, so the timing made perfect sense. What an awesome surprise! When I made the decision to give sugar up for Lent, my goal was to gain freedom from my addiction to the white stuff (no, not crack) and become more in tune with what triggered my cravings for it in the first place. Clearing up my skin was not something I expected, but I’m not complaining!

Not wanting to mislead you, I will say that my skin isn’t completely clear… At least not yet. Though I’ve been doing better than I expected with my sugar detox, seeing the effects of eliminating it from my diet definitely gave me some motivation to keep pushing to the end of Lent! I can’t say I’ll never have refined sugar again, but I will make a strong effort to avoid it for the rest of my life. After all, my cravings are weaker, my skin is clearer and I’m just much happier—who needs a better reason than the last one, anyway!?

Have you ever noticed how your diet affects your skin? What food(s) cause you to breakout?

Filed Under: Nutrition Tips, Physical Health · Tagged: ,
Mar 14, 2012

Four Ways to Keep it Healthy While Dining Out

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Whew—this week is flying by! I can’t believe it’s Wednesday already! You know what that means, though… It’s almost time for the weekend! I’m looking extra forward to this one, and it’s not because I have any big plans. In fact, it’s just the opposite! This is the first weekend in a while that I have absolutely no place to be, and I’m excited to catch up on some things (hello, overflowing inbox and giant stack of magazines) and just veg out. Besides, I’m going to two happy hours Thursday night, so I at least have some kind of social life. And yes, I am just that popular. Ha.

A year ago, if I had been invited to a happy hour (or a daylong, more likely—oh, college), I would have come up with almost any excuse necessary to avoid it. Why? The thought of drinking away my calories made me cringe. Not being the moderation type, it was just easier for me to avoid it completely. In case you didn’t already guess, this pretty much killed my social life.

A year ago, the thought of going out for dinner or drinks would send me running in the opposite direction. (Source)

Fast forward to now, and my life is a different story—thank goodness! Of course, some of my fears and anxieties (How many calories are in this?) are still renting space in my head, but a lot of them have been evicted. I’m working on the stubborn ones.

Though much of my progress has happened thanks to my boyfriend’s support, encouragement and patience, a lot of it is also due to educating myself and loosening up. I don’t expect other people to be perfect, so why should I demand it of myself? The same goes for you!

To help some of you save your social lives or simply make better choices while dining out, I’ve put together a list of four strategies to make the next time you eat at a restaurant a healthy experience!

  1. Check out the nutritional information beforehand. This might seem like a no brainer, but a lot of people don’t do it! If the restaurant you’re going to posts its nutritional information online, look at it before deciding what to eat. Knowing what’s in store ahead of time helps to make the meal more enjoyable, and you’re almost guaranteed to make a better choice than if you had gone in blind!
  2. Drink a glass of water before your meal. Did you know that people often mistake thirst for hunger? It’s true! Being a camel myself, I always go through two or three glasses of water when I’m at restaurants, and one of them is almost always before my entrée arrives! Drinking water will put you more in tune with how hungry you really are and might just keep you from overeating.
  3. Eat slowly. Here’s another fun fact for you: it takes your brain about 20 minutes to realize when your stomach is full. In today’s fast-paced world, that means most of us continue to eat long after we should without even knowing it! Eating your food slowly not only allows you to better appreciate it, but it gives you more time to enjoy the company you’re with.
  4. Remember, it’s only ONE meal. If you’re like me, sometimes one big, not-so-healthy meal can feel like the end of the world. News flash: it’s not! Eating one unhealthy meal doesn’t make you an unhealthy person, and it certainly shouldn’t make you an unhappy one! Everyone needs to relax and indulge from time to time, and there’s no shame in that. Now, I’m not saying you should go and clean out an entire Chinese buffet, but you also don’t need to beat yourself up for having an extra cookie–or two. It’s all about balance.

That’s it! It’s simple tips like these that can make dining out more enjoyable and healthier. Try one next time you’re out, and don’t forget the last one—I think it’s the most important!

What healthy strategies do you use when dining out?

Filed Under: Nutrition Tips ·
Mar 12, 2012

Miss Representation

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Have you ever wished you looked like someone else? That you were thinner or prettier? That your life would be perfect if you just lose 10 pounds, could afford designer clothes and looked like [insert celebrity name here]?

If you don’t relate to any of this, you either 1) deserve a round of applause for being the most confident woman on the planet or 2) have managed to avoid exposure to the media through some magical feat or complete isolation. For your sake, I hope it’s the former.

If you did connect to the questions I posed, you’re not alone—I’m right there with you, sister! Everyday, Americans are inundated with thousands of media messages, and I’d bet it’s safe to say that most of them are attempting to sell a product. Even beyond that, many of these messages, whether it’s intentional or not, promote something along of the lines of girls are pretty and boys are smart.

Smart like Dad. Pretty like Mommy. Seriously!? (Source)

Does this come as a shock to you? Probably not. I mean, think about it. Our society tells girls they should like pink, play with dolls and, eventually, do whatever it takes to be attractive—to be sexy. Boys, on the other hand, are typically raised with toy guns, violent video games and the idea that they should be the ones in control—the leaders.

Why am I writing about this? Because I think this nonsense needs to stop. These messages, whether we want to admit it or not, affect us, and they make intelligent, strong, beautiful women question their worth every day! I’m not about to let the media tell me how I should feel about my body, and I sure as hell don’t think you should either.

While I was at the Integrative Nutrition Mega Conference, a trailer for Miss Representation, a documentary about women and mainstream media, was shown, and it really struck a chord with me. Not only did it inspire this post, but it made me want to do something. Do something to empower women, show them how naturally beautiful they are and remind them that they are kick-ass superstars!

What is that something? I’m not sure yet—but, when I do figure it out, you’ll be the first to know! Until then, watch the trailer below and get inspired.

What kind of impact has the media had on your body image?

Filed Under: Emotional Health, Inspiration · Tagged: , ,
Mar 9, 2012

Finding What’s Missing

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Last weekend, I had the opportunity to attend the Integrative Nutrition Mega Conference in Long Beach, Calif. I have to be honest: in the final days leading up to the conference, there was a little voice inside my head questioning whether or not I should attend. In fact, there was a teeny tiny piece of me that was hoping something would come up that would keep me from being able to go.

Sounds crazy, right? I mean, who in her right mind would want to pass up an opportunity to go to California and spend a weekend with people who share the same passion for health and wellness she has? This girl. Maybe not all of this girl, or even most of this girl, but the little voice in her head did—the same voice that spent so many years telling her how fat or ugly she was.

For whatever reason, I started to question whether or not I deserved to go to this conference. Though the initial hesitation came from the few pounds I’ve recently gained, the real culprit was my worrying mind and misleading imagination.

Everyone at this conference is going to be so fit and healthy and perfect! What if I don’t fit in? What will people think of me? I’ve gained some weight, I won’t look good in my clothes, I won’t be good enough.

Ridiculous thoughts like these swam through my head. But you know what? With a little bit of distraction and a lot of self-love, I shut them up. And I’m so glad I did.

No Negative Thoughts Allowed

(Source)

This conference taught me SO much. I learned about different dietary theories and new business tools, visited California for the first time and ate delicious food. Though these things alone made the trip worthwhile, the moments I’ll never forget happened on my last night in California with the women I had the privilege of staying with for the weekend.

After a busy and exciting day, the Casa Blanca Ladies (named after the house we rented) decided to go out to dinner, enjoy some wine and have some deep life conversations—my favorite kind. Due to jet lag and and early mornings, I missed the first two nights of sharing and talking, but I wasn’t about to miss out on this! Craving some meaningful conversation, I was determined to do whatever it took to keep myself awake—even if it did mean pinching myself from time to time.

After dinner, a group of us gathered in the living room area and started to talk. I can’t remember how the topic came up, but Holly and Charlotte started talking about traditional Native American religion and spirituality. I immediately started to ask a million questions and found myself absolutely fascinated by what they were talking about: auras, energies, spirits… This was the most I’d ever talked about spirituality, and I loved what I was learning!

Once the conversation began to slow down, most of the women in the house ventured down to the beach for a healing session. Charlotte cleansed our spirits with burnt sage, and we were taught a simple way to let go of something we felt was holding us down. My food issues came to mind, and though I felt somewhat lighter after the process, I could still feel a negative energy lingering around me. It was at this point that I tried another technique with Holly and spent time talking to her about my disordered eating and the feelings I have surrounding it. To be able to truly open up and talk was wonderful, and I woke up feeling better than I have in a long time—like a weight had been lifted.

I’m not saying this one healing ritual cured me of my issues; I know it will take time for that to happen. It did, however, make me take notice of something that’s been missing in my life for as long as I can remember: spirituality. I’ve never been much of a religious person (aside from attending a youth group during my early teens), so I had written off religion and spirituality. I disagree with a lot of what some organized religions preach and had never really felt like anything was missing in my life until Sunday night.

Thanks to Holly, Charlotte and the rest of the Casa Blanca Ladies, I’ve decided to find a part of my life that I didn’t even know was missing. Not wanting to identify with a specific religion or even denomination, I’ve been researching Unitarian and Unity churches in my area. For the first time, I’m excited to find a church that’s right for me and explore a new, deeper part of myself.

Without knowing it, I’ve been depriving myself, and God (or whoever is up there) knows I don’t need to do anymore of that. It’s time for some soulful nourishment.

What do you do to feel connected to your spirituality or religion?

Filed Under: Integrative Nutrition, Spirituality · Tagged: ,
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