Sweet Substitution

The number two question that I've gotten lately (after being asked "How'd you do it?") is "So....what are you eating?" Emphasis is placed on the "what" as if there can't possibly be anything pleasurable left in my diet. I answer with the normal stuff: "I eat lots of veggies, fruits, vegetarian proteins and fish, and some grains. Blah, blah, blah." What people really want to know is "How am I going to get through a single day without my sugar?!?"  I can see the wheels turning as they're thinking the day through: It's in my coffee, cereal, sandwich bread, chips, tea, soda, snack bars, yogurt, salad dressing, chicken marinade....!....!...! Then comes the look of panic, I'll never be able to eat out again. This is where I offer encouragement:

#1 - Set your personal goals first and don't compare them to mine or anyone else's.
#2 - Once you set your goals, then you can determine how to accomplish them. If this means having a strict diet for a few weeks and then learning to maintain, go for it! If this means changing a few items in your current diet to decrease your daily amount of sugar intake, terrific!
#3 - Find the sweet substitutes that make you happy.

Here are my sweet subsitutes that get me through my days:

• Stevia: a non-toxic herb that has been consumed safely for over a century (first recorded use in 1887). Stevia is 10-15 times sweeter than sugar, non-caloric, and doesn't have any of the unhealthy side effects of sugar (i.e. degenerative diseases). The best part is that stevia does not increase blood sugar levels. Woo-hoo!  My preferred brand of stevia is Truvia. I use it in my coffee, tea, oatmeal and sprinkled on berries. I haven't had the opportunity to use Truvia in a recipe, but I've heard good reports. For those of you who like to follow recipes to a "T", Rocco DiSpirito uses Truvia as an ingredient in his Eat This Now cookbooks. 
• Zevia: No sugar, zero calorie, carbonated drinks.  This is a refreshing soda substitute, and I usually treat myself to one per day. As you may have derived from the name, Zevia is sweetened with stevia and comes in many different flavors. My personal favorites are Ginger Root Beer and Cream Soda. Not only do I like the taste, but these two flavors are also caffeine free. This is an extra bonus as I'm watchful of my caffeine intake. These sodas are pricey, so I stock up when they are one sale. When they aren't on sale, the best price I've found is at Natural Foods Warehouse.

 *** Both Truvia and Zevia use a highly purified extract of stevia called Rebaudioside A (a.k.a. Rebiana or Reb A). Reb A is 200 times sweeter than sugar and does not raise blood sugar. In addition to stevia, these products also include erythritol, the sugar alcohol having the least impact on blood sugar levels. For those of you who have concern about digesting sugar alcohols, erythritol may be your exception. You can find good, easy-to-read information about this particular sugar alcohol at http://lowcarbdiets.about.com/od/products/p/erythritol.htm.

These are both sweetly satisfying products. But if you're worried about the taste, know that your taste buds will adjust with time. After taking time off from sugary, salty, processed foods, you'll notice a difference especially when you splurge for the first time. And it's okay to splurge every once in awhile, but you may not find it so pleasurable as you did before.

More Smores!

Tonight was my second night in a row to make a smores for an evening snack. Shocker, right?!? As I'm writing this, I'm thinking that I shouldn't confess my sinful smores activity to you especially when I'm telling people to cut out the sugar.
So with a smudge of sticky marshmallow still clinging to my upper lip, I'm going to tell you, "Cut out the sugar."
I was strict with the no sugar thing for at least 4 weeks. I didn't have sugar in any way, shape or form. The first week that I decided to cut out sugar, I had a babyshower and bat mitzvah to attend. Not only that, I was the one in charge of getting the cake for the baby shower. Torture!!! I ordered a gorgeous chocolate cake with raspberry filling and buttercream icing. Everyone at the shower raved about the cake. I was on Day 6 of no sugar, and I amazingly mustered up the self-discipline to refrain from tasting the cake. I didn't even stick my finger in the icing.
The weeks that I spent sugarless gave me time to rev up my metabolism. And this is the point I'm trying to make. While my everyday diet is no-sugar, I can allow myself to splurge when I want to (on occasion) because I've increased my metabolism. However, in order to get to this point, I had to be strict about sugar intake at the onset. It was such a short amount of time in the grand scheme of things. 4-6 weeks and that was it! That's an achievable goal! The number of weeks may differ depending on your individual health and personal goals, but it's still not going to be a lifetime. Notice I used the word lifetime, not lifestyle. You will make a lifestyle change, but it will be one that will allow for a smores every now and then.

How'd You Do It?

Okay, so I'm getting this question a lot these days. I've reached my goal of my pre-wedding weight, and I'm loving the fact that I can wear the clothes that I had stored away in the attic with the remote hope that I could once again squeeze into them. I'm not even having to squeeze!
Most friends who knew me prior to meeting David remember my size. Several friends who either didn't know me at that time or grew accustomed to my bigger size comment that I'm skinny. Either way, I'm feeling good about myself and that's what counts!
Here are the facts:
1. I worked really hard through diet and exercise to lose the pounds. I lost 10-12 pounds in a matter of weeks.
2. I did have a minor surgery (non-related to losing weight) after losing the 10-12 pounds, and it resulted in the loss of about 3-5 more pounds. I'm not promoting illness as a method of losing weight at all. But I think my decreased appetite during this time did contribute to a little extra weight loss. The most important thing is that I've maintained the total weight loss through diet and exercise.
3. My diet does not consist of counting calories. I don't have the time or patience for this. I even indulge from time-to-time (at least once a week).
4. I do interval workouts (cardio) and light weight training approximately 4-5 times per week.

A couple of week ago, I had brunch with a girlfriend who asked, "How'd you do it?" My initial response was, "I cut out sugar." She immediately replied with, "I knew you were going to say that!" But don't we all know this? The key is not just cutting out the sweets but reading all the labels. Sugar is hidden in supermarket food items that we wouldn't expect.
In addition to cutting out sugar, I greatly limited my intake of flour.
I was strict with these dietary changes for the first 3-4 weeks. After that, I allowed myself some flexibility.
One of the best changes I made to help kick start my weight loss was the change I made to my workouts through interval training and consistency.

I'll be posting more specifics about "how I've done it" since I'm getting so many questions. The changes I made for myself may not necessarily be the right changes for someone else. However, I hope that my experience will encourage those of you who have been thinking about getting in shape to give it a try. Even making little changes can make the biggest difference. My friend that I had brunch with admitted that it was nice to know the weight could be lost at 39, especially for us ladies who have had babies.

Stay tuned for more...

Healthy Banana Chocolate Chip Cookuits

My son is allergic to eggs, and this makes finding baked goods that he can eat and enjoy a challenge.
Last night, I got curious in the kitchen. I ended up modifying a recipe that I found online to make a baked treat for my son. I call them cookuits because they are a cookie with a biscuit texture. I wasn't sure how they would turn out since they were experimental. I'm happy to report that my husband, David, liked them enough to comment several times on just how much he liked them. My son gobbled up 2 whole cookuits today, and he's known for picking the chocolate out and leaving the rest behind!
So here's how you make them:

Ingredients:
•1 banana, mashed
•1/2 cup agave nectar
•1/4 cup maple syrup
•1/4 cup soy milk
•1/4 cup vegetable oil
•3 cups flour
•1/4 tsp salt
•1 tsp baking powder
•1 tsp baking soda
•2 cups sugar-free dark chocolate chips

Preparation:
Pre-heat oven to 340 degrees. Combine the banana, agave nectar, maple syrup, soy milk and vegetable oil and whisk until well combined.

In a separate bowl, combine the flour, salt, baking powder and baking soda. Add to banana mixture, stirring well to combine. The dough will have a gooey texture.

Fold in chocolate chips.

Drop by spoonfuls onto a baking sheet. Bake for 15 minutes or until lightly golden brown.

*Baking times and temperatures may vary. The original recipe has the oven at 325 degrees, and baking time at 10-12 minutes.

I only had all-purpose flour on hand. To make this a gluten-free recipe, you may substitute with spelt flour or gluten-free flour. Spelt flour does have some gluten, but people with wheat allergies are typically able to tolerate it.

I only had traditional chocolate chips in the kitchen. Sun Spire makes a great alternative with their Grain Sweetened Chocolate Chips. Using these chips are a great way to keep all refined sugar out of the cookuits.

This is a nice treat when you're craving one. Give the recipe a try, and let me know what you think.

29 Again....In Intervals

Today is my birthday, and I'm taking time to tell you about how great it is to be 29 again. Er, um, well maybe not technically. But I feel 29 again as I'm back down to my pre-pregnancy weight and headed towards my pre-wedding weight. While some may experience gloom about being one year closer to whatever their dreaded "number" may be, I'm not ashamed to say next year is the big "4-0" for me. No offense to anyone over 40, but that's a big number!!! I remember how depressed I was when I hit 30, and I'm determined to have a more positive outlook as I head into the next decade of my life. So, it's not just about the weight-loss, but about feeling good all the way around.

How is it I feel as energetic (and probably more so) as I did at 29? I'm taking care of myself. It's that simple. I think we get so busy and bogged down with everyday life that the thought of attending to our own needs in order to stay in tip-top shape seems like too much work to pile on top of all the work, schedules, stuff that we're already maintaining. Well, here's great news: It doesn't take much work at all.

I've learned the following in the past month as I've pursued a healthy lifestyle in spite of not having the time:
1. Eating healthy doesn't take up extra time, and it can save you money. First, you have to figure out what "healthy eating" is for you. For me, it meant cutting out caffeine, sugar and flour. I immediately stopped going to Starbucks as part of my daily routine. You can imagine the $$ saved from breaking that one habit.
2. You don't have to starve yourself to lose weight. I loaded up on fruits and veggies for snacks instead of eating my 2 year olds carb-loaded snacks (i.e. crackers, pretzels, etc.). All the fiber keeps me feeling nice and full for a longer period; and even though I'm eating lots of fruits and veggies, I'm eating less calories. On average, I'm ingesting 1200-1400 calories per day.
3. Making time for exercise is easier than you think. Once I made up my mind to make it part of my daily routine, it became an essential part of the day. To make exercise fit into my schedule, I have to take my son with me to the gym before I drop him off at school. That  means we make a mad dash in the morning to get us both ready and out the door by 8 AM. I work out for approximately 25-30 minutes while my son plays at the kid's club in the gym, and I have him at school by 9 AM.
4. You don't have to work out for 3 hours a day to achieve your weightloss goals. I only work out an average of 30 minutes per day. Sometimes, I only exercise for 20 minutes; and sometimes, I may go a little longer for 40 minutes. Even when I only get to do 20 minutes, I feel like I've had a great workout. How is this possible? Because I'm being extremely efficient with interval workouts, and I'll explain these in more detail next.

The Beauty of Interval Training:

For years, athletes have used interval training as a way to condition their bodies for their sport. This type of training helps to build both speed and endurance by combining short exercise phases at high intensity with slower, recovery phases. The athletes alternate between these 2 phases during a single workout.

Interval training utilizes both our aerobic and anaerobic systems. For those of you who need a brush up from middle school science class, our bodies use up oxygen during aerobic exercise in order to break down glucose and create energy. In anaerobic exercise, our bodies create energy without the use of oxygen because the demand for energy is greater. Because of this demand for energy in anaerobic exercise, our bodies find natural body chemicals to create the energy. In other words, anaerobic exercise burns 100% fat.

Examples of aerobic exercise are running/jogging, stairmaster, treadmill, aerobics class, biking, etc. Anaerobic exercise includes weight lifting and resistance machines.

Can you see how important anaerobic exercise is for achieving optimum health in addition to aerobic exercise? I've often wondered why I see the same women running for miles on the treadmill day after day,  yet their bodies don't show any change or improvement. I've never understood why they don't all look like they're in superb condition. Now, I get it. They aren't being efficient with the hours they spend in the gym.

Here's what my workouts consist of in a week's period:  5-6 days of cardio and 3-4 days of weights.

I alternate the cardio between the following:

• Treadmill - warm-up at 3.5 mph, then alternate between 3.8-4.0 mph and 5.8-6.0 mph for interval workout
• Stairmaster - warm-up at level 4, then alternate between levels 6 and 12 for interval workout
• Alternate between walking and running on the river trail near my home
• Aerobics video that incorporates interval training by combining aerobics and weight training in the same workout

The days that I do weight training, I do less cardio. I use both weight machines and free weights. I alternate between the cardio and weight training. So, I may do a few repetitions on a couple of machines, then hit the treadmill for 8 minutes. This way, I'm alternating between the aerobic and anaerobic exercise.

I challenge anyone who is unhappy with their exercise results to give interval training a try. You could be feeling like you're 29 again, too!

Back in the Saddle Again

Exactly one year ago from tomorrow, March 8th, David and I took on the challenge of the 21-day cleanse. Many experts say it takes 21 days to form a new habit. I successfully completed the 21 days of no meat, dairy, sugar, caffeine and gluten; and for several weeks after the cleanse, I thought twice before sticking something in my mouth. However, I hate to admit, I became a slacker as the year progressed. As my schedule got busier and more stressful, I allowed myself to make food choices based on convenience and found little time to exercise.
I didn't feel guilt over my "bad" choices. In fact, most of America would think I was still eating healthy compared to most. Even though I could tell a difference in the way I felt, I still looked healthy to others (especially people who didn't know me prior to being pregnant). I have been busy and happy and enjoying life. At the same time, I became a little careless with taking care of myself which I know can create bigger issues further down the road.
At the same time that I was back sliding, my youngest sister, Sarah Ellen, became motivated to change her lifestyle. At 23, she got herself in gear with eating right and lots of exercise. She cut calories and spent as much as 90 minutes per day at the gym. In a matter of months, the results of her dietary changes and exercise made her the poster child of before and after pictures. She gave me permission to share her pictures so that you can see for yourselves.

Amazing, right?! My baby sister has been the inspiration for all her immediate female family members to "get with the program." After last seeing my sister in February, I told my husband that I was ready to get back on track with a healthier diet and more effective exercise. David asked, "Are you worried that Sarah is your size or smaller?" I replied with,"No, but I can at least stay caught up with her!"  (I was always considered the "skinny" sister.)
The next day, I cut out all sugar, most caffeine, and most flour. I've been some type of vegetarian since 1990, so I already don't have meat in my diet. I also began interval training on the treadmill. I'll talk about the interval training in a future post, because it's been terrific. I'm into my second week and have already lost 5 pounds. I also have more energy and just feel good in and out.
I want to thank my baby sister for setting the example and for sticking with it. You look beautiful!
Love, Your Big Sis (and not the only "skinny" one anymore!)

What's Love Got to Do with It?

Attaining optimal health: It's not just diet and exercise. Counting calories and hours spent in the gym may only be the tip of the iceberg when it comes to overall health.

I think of my friends who submit themselves to agonizing workout routines and always refuse dessert. I think of how I once submitted myself to agonizing workout routines and always refused dessert. Yes, those were my single days. Concern for every inch and pound. Self-inflicted pressure to stay in what I considered my perfect size. I looked great! But was I truly healthy? Was I truly happy?

Four years of marriage and a few extra pounds later, I'm not feeling the same stress of fitting into the pre-pregnancy jeans that are safely tucked away in my attic. Have I let myself go? Or am I happy with me, just where I am, right here, right now? I can blame the few extra pounds on my husband who is an excellent cook and baker. I can blame them on becoming a mommy; everyone knows what pregnancy can do to a woman. But I don't feel the need to place blame, especially when I'm feeling so content, so confident, so loved.

Has love led me to health and happiness? There's scientific support that it probably has. Some of the health benefits of love are:

• Pain relief
• Improved heart health
• Lower cholesterol levels
• Increased levels of DHEA, the anti-aging hormone
• Improved immune system

Engaging in selfless acts of love can decrease stress and has even more health benefits than receiving love. Writing down your affections for others can lower your cholesterol level. (Note to self: Increase valentine recipient list for maximum health benefit.)

This being known, the healthiest day of the year should be Valentine's Day!

So go ahead, write a few extra valentine's cards for friends and family, give a few extra hugs, dive into that box of chocolates from your special someone. Love is a contagion today whether your single, married or would rather not be bothered. And we're all the healthier because of it.