All posts tagged: nutrition

Fit Foodie’s Guide to Dining Out

Recently, a challenge group participant posted “How do I know that I’m making the right choices when I’m eating out?” I thought for a moment and realized that most of the fit-work I do when I have a night out actually happens before I get to the restaurant. Once there, I sit back, have fun, and let my plan guide my actions. Know Before you Go — Research! Depending on where we’re going, my approach changes slightly. But the general  principle is that I know what I will be eating before I get to the restaurant. This way, I won’t be persuaded by what others are choosing (“if she’s getting fries, I can have fries”), my decision is made before I’ve had any wine to make me think the “one night doesn’t matter” argument seems reasonable, and it also it gives me time to do some “research. ” If I’ve made my mind before I get there, I focus on conversation and not thinking about the food I’m not eating. Research comes in three categories: …

Meal Prep: the picture book edition

After seeing my post, Meal Prep is the Key to Clean Eating Success, a friend asked for more details about HOW I do it (“it” being the process I follow to prep for a week’s worth of meals in a couple of hours). So I took some pictures of a recent meal prep session from Fresh Direct box to various stages of preparedness for eating or cooking during the week. Here it is!  My family loves grocery delivery day almost as much as Christmas morning! Seriously, my son runs around the house with cucumbers shouting “look everyone! we got cucumbers!!” Next, as I unpack everything and begin to put away the pantry and refrigerated items, I wash all produce. I use a giant bowl in the sink where I triple wash just about everything and set it out on towels to dry on the counter top. While each item soaks and dries, I prepare a list of my prep needs. This list may include breakfast, snack, or lunch items for the week as well as …

21 Days to Healthy Habits – a sneak peek into a challenge group

“Your beliefs become your thoughts, Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values, Your values become your destiny.” ― Mahatma Gandhi I write a lot about challenge groups both from the perspective of organizing and leading and also my experiences participant. As I’ve mentioned in my prior posts, participating in challenge groups for almost a year was a truly transformational experience. In that time, I developed healthy habits including: 6-day a week workout schedule, increased water intake, clean eating nutrition plan, breaking a late night snacking habit, breaking a stress-eating cycle that included the chocolate drawer at my office, switched my coffee to green tea (at work, still have 2 cups at home before I start my day), creating a healthy bed-time and night-time routine, making healthier choices while dining out, and healthier choices/preparing for weekend temptations.  These huge lifestyle changes didn’t happen over night –  but each month when I participated in a 21-day challenge group, I chose a new area of …

A Guide to Philadelphia Foodie Finds for the Fit Mom

Being constantly out and about Philadelphia with my two kiddos has allowed me to sample some of the culinary delights of the city’s many kid spots. Lately, I’ve been finding a few gems  on the kid circuit and took a moment to reflect on some of the highlights and pitfalls of staying for lunch while out. I share with you my first in a series of posts on fit mom foodie finds (of the Greater Philadelphia area). One of my cardinal rules when out and about with my munchkins has always been to have food for them. It may have been a natural progression from breastfeeding days when snacks were available on demand or the toddler days when I needed Puffs or Cheerios to quiet them down. The habit has served me well when we pass the soft pretzel guy and Tyler decides he’s starving and I have a semi nutritious option for him (and of course I never have cash on me so soft pretzel guy wouldn’t even be an option). But I’m able …

Shakeology: from Skeptic to Devotee

Ok, I’ll admit it: I was a Shakeology skeptic. That is, until I tried it for myself. Here’s some straight talk about the benefits, nutrition, ingredients and expense of Shakeology. When I first started doing challenge groups more than a year ago, there were a bunch of people doing Shakeology for breakfast everyday. It not only seemed boring (the same thing for breakfast EVERY DAY??) but we were all so focused on healthy clean eating… How could something so… Not only not whole but….powdered actually be healthy? I was eating some great healthy breakfasts (Greek yogurt oatmeal parfaits, mini omelets) why change a good thing? Then I decided to buy my first Beachbody workout, Focus T25. I learned the challenge pack was on sale which meant for the price of a one month supply of Shakeology, I would also get T25 essentially free. So I decided to give it a try and see if it really did what they said it would do: reduce food cravings, help build muscle, and aid in digestion. Well first …