Inspiration & Motivation, Lifestyle

Brit’s 5 Favorite (Fit) Things

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If not for these 5 things, I’d have a very hard time living a healthy and lively lifestyle.  Here’s why I love them and why you should love them too – enjoy!

  1. Starbucks Venti iced green tea “Straight Up” (no sweetener no added water) – When I’m hungry (or bored) this is my #1 go to.  It’s filling, hydrating, taste great, loaded with antioxidants and serves as a natural metabolism booster.  Also, by ordering it “straight up” I consume ZERO calories!
  2. Pedometer – If you remember my Pedometer Diary post a few months back, I tested this thing out just for fun, but I find that it really helps me stay more active during the day.  I tend to get up from my desk and walk around every hour or so.  I also intentionally park far away from my office building to meet my step goal.
  3. Daily Devotions – Fitness isn’t only limited to our bodies, it extends to our minds and souls.  That said, I carry a really small daily devotional handbook that I got as a high school graduation gift.  It’s nice and concise and organized by “life topic.”  I find that just taking 5-10 minutes each day to a read a few lines and give thanks to God really helps keep me in a positive mindset and grateful spirit.
  4. Apples – Because I travel every week for work, my stomach situation gets a little “off track” if you will.  Apples are a super fiber source, easy to carry, keep my breath fresh and most importantly, keep me regular 😉
  5. TaeBo DVDs + Billy Bands – I became a TaeBo groupie when I was 15 and Billy still gives it to me like he used to in my teens.  The Billy Bands add resistance for extra calorie burn and toning.  Also, I just pack the DVD and bands in my suitcase and easily workout on my laptop in my hotel room.  Super convenient!

What are you favorite things that keep you fit?  Let me know!

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Detox Plans

7 Day Detox Formula

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Last weekend I went to Miami on my annual family vacation. I was feeling good at the start of the trip (pictured above w/ my lil bro & sis). But by the end of the trip, I wasn’t feeling so hot. Fortunately, I kept up with my workouts because my family likes to workout together.

However, during this limited uninterrupted family time, I like to take advantage of the opportunity to indulge in delicious FREE meals (courtesy of my dad). That said, my body was definitely in need of detox from the weekend. So, this week I’ve stuck with my tried and true 7 day detox formula. It’s simple and consists of 3 basic diet eliminations:

  • Meat. Meat is a great source of protein but takes FOREVER to digest and is high in calories. This week I’m getting my protein some from vegetarian options recommended by my registered dietitian. This really helps cleanse my digestive tract. Also upped the veggie intake – can’t forget that 🙂
  • Sweets. Long story short, sugar packs on the pounds and make us hungry, so I’ve pretty much cut out the sweets all week. Interestingly enough, the less I eat sweets, the less I crave them – it’s true I promise!
  • Alcohol. As mentioned in my 28th B-Day post, “Cutting Back on the Booze,” alcohol slows down our metabolism and adds lots of empty calories. Going cold turkey for 7 days really does the body good!

Try my 7 day detox and let me know how it goes.

What do you have to lose?

It’s EFFECTIVE, FREE AND HEALTHY!

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Just for Fun

Reshaping Nutrition Norms (and your BODY)!

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Norm: “Something that is usual, typical, or standard. A standard or pattern, esp. of social behavior, that is typical or expected of a group.”

As a nutritionist and fitness enthusiast, I am always striving to embrace a healthy lifestyle and make nutritious choices (bring on the Brussels sprouts baby, woohoo!). But through my work with clients, general observations, and from my own personal experiences, I have come to appreciate the fact that putting a “healthy lifestyle” into everyday practice is no easy task. It is a true daily challenge (albeit, an ultimately rewarding one).

I believe a big reason why eating well and exercising regularly is such a struggle for many has to do with what I call unhealthy norms. Healthy lifestyle practices are often at odds with typical or “normal” behavior in American society.

For example, as you are reading this right now, think about how long you have been sitting. An hour? 2 hours? 4 hours? Maybe 8 hours? It is far from uncommon for modern day office workers to sit at their desks for long intervals. Yet, recent research suggests that repeatedly sitting for extended periods can actually cut years off your life!

Below I discuss 3 of what I believe are the unhealthiest prevailing norms, followed by a few alternative strategies to help your overcome them. I hope at the very least, this article inspires you to become more aware of how the norms of American society may be antithetical to your health, so that you can take measures to live a healthy lifestyle on your own terms!

1. Sitting Pretty

Sitting for 6+ hours per day is pretty typical for a modern day office worker. But as I mentioned above, sitting for extended periods has seriously negative long-term consequences. Our bodies were just not made to sit for long periods of time.

Alternatives: Try and sneak in movement and/or standing whenever you can. If you work in an office and email is the traditional mode of communication, walk to a colleague’s desk and deliver your message in person instead. Organize lunchtime walks with one or a few colleagues. Hit up the gym on your lunch break. Walk to do your errands after work instead of driving. Stand on the subway/train instead of sitting. Set an alarm to stand and move every hour. Finally, try using a pedometer to track your steps and help keep you motivated — like BRIT!

2. Must.Eat.Meat

What do you think of when you think “traditional American meal?” Probably something along the lines of a big hunk of meat, maybe with a small salad, side of potatoes and a starch. Research shows that the amount of meat Americans eat is actually quite excessive compared to the amount we actually need, and over-consumption of meat has been linked to obesity and cancer. It is also financially and environmentally more costly than vegetarian protein sources.

Alternatives: Meat can be a great source of complete protein, heme iron, and vitamin B12, and I am not knocking it by any means. What I am suggesting, is re-framing the concept of the traditional portion size by thinking of meat as a condiment, rather than the main attraction of the meal. You may also want to try experimenting with other sources of protein too: beans, tofu, tempeh, seitan, low-fat dairy products, whole grains. I personally think they are just as tasty!

3. Office Temptations

Sweets are often included at meetings, and/or used as a symbol of celebration — between colleagues’ birthdays, holidays, an accomplishment in the department, etc. There is always an occasion to indulge in the workplace. But research suggests that the more occasions we have to eat, the more prone we are to taking in calories in excess of our needs.

Alternatives: Be reasonable. While you don’t necessarily want to be “that person” or skip an office celebration, you shouldn’t have to sacrifice your health by putting junk into your body at every opportunity. Be secure in your choices (or refusals), and try and learn to become comfortable with saying “no, thank you.” Or, if you feel it would be impolite to refuse what is being offered, take the cupcake, and say you are going to save it for later because you are not hungry now. If you don’t want it later, chuck it. This is not wasteful in my mind – the junk is better off going into the garbage can than wreaking havoc in your body!

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Inspiration & Motivation

4-week Challenge: Jenny’s Week 2 Update – “Keep Calm and Carry On”

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Happy Friday!  Jenny has just wrapped up week 2 of her 4-Week Challenge.  Try the challenge for yourself and stay motivated by keeping up with Jenny’s progress!

       

Jenny’s Week 2 Progress Report:

Week Two: Øv! (as we say in Danish – think: “Ugh” in English :)) Do I feel good about this week? Eh. I pushed myself hard – but not as hard as I felt like I could. I was busy and stressed and spent most of the week trying to catch up with everything and everyone. Should I cut myself some slack? Probably so. For me, working out is just as much mental as it is physical; Maybe it is my history in the fitness industry and/or maybe it is my need to push myself in some way (the feeling of progress), but I know that my mood, happiness, overall ability to handle stress and focus, all rely heavily on my ability to workout in one way or another.

At the same time, I also have to realize that I’m not 21 anymore, and cannot push myself to the same limits as I used to – and some days, that is hard for me to accept. My body responds and changes much more slowly than it used to, and this can be hard for someone like me who is so impatient. So even though I feel stronger and ‘tighter’, the way I feel about the week is not as positive as I’d hoped for. I’m trying to remember that results take time, and patience is key. I know that many people might give up when they feel like this, but that isn’t really my style 🙂

On a positive note, I did take Brit’s advice and started adding protein to my breakfast.  Usually its egg whites or a whey protein shake (see pics above).  I can tell that the protein helps me feel fuller and keeps me from overeating later in the day.

I did Brit’s killer legs workout on Monday and could barely walk on Tuesday. I think maybe its better for me to do legs when I have a day off the next day, because Spinning the next day was hard (and then cardio and Pilates the day after that!), and they probably could have used a recovery day. Seriously, four days later my legs are still sore – and they haven’t been this sore since I can even remember!

Now I’m off to a weekend in Malaga.  Do I feel 100% beach ready? Not exactly. But I am going to go have a good time, and keep focused on my goals. This will be an interesting week, as maintaining diet and exercise can be challenging on vacation – and it is important to strike a good balance. I tend to have an “all or nothing” personality, so this should be good personal challenge 🙂

-Jenny

Brit’s Advice for Jenny:

  • Do your best to stay on the plan during vacation.  There are several alternative workouts on Grit by Brit, like my Keepin’ Trim While Travelin’ hotel gym workout.  Also hiking, walking and being active in general we keep you in good shape.
  • Don’t be so hard on yourself.  Focus on the positive.  You are kickin’ butt by doing your workouts and incorporating healthy habits (like protein at breakfast)!  Just take things one day at a time try to make each day healthier and more active than the day before.
  • The half-way point is always the make or break.  Don’t be like most people and give up if the numbers on the scale aren’t budging.  All things take time, so keep calm and carry on 🙂

If you missed Jenny’s Week 1 Progress Report CLICK HERE to catch up!

 

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Just for Fun

Breakfast like a KING, lunch like a PRINCE, dinner like a BEGGAR

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Studies show, it’s not just HOW MUCH you eat but WHEN you eat that affects weight gain. Long story short, here’s why you should eat your BIG meals EARLY and skip late night snacking…

  • People who eat after 8pm have higher Body Mass Indexes (BMI) than those who don’t
  • Calories consumed at night are not processed as efficiently as those during the day
  • Sleep disruption is likely if your stomach is working hard to process food
  • You are likely to eat larger portions later in the day than earlier (Weil Cornell Medical Research)
  • At night, you are most likely eating out of boredom, NOT because you are genuinely hungry

Yesterday, I took my own advice. Here are pics of my meals and snacks throughout the day. Take a week and try it for yourself – you may be surprised by your results!

7:00AM Breakfast

Egg white omelet filled with veggies (no cheese), salsa, fruit topped w/yogurt and granola, oatmeal topped with nuts/raisins/brown sugar, 1 cup coffee

9:30AM Snack

1 medium orange

12:30PM Lunch

Large spinach salad with feta cheese, almonds, raisins, tomato, olive oil/vinegar

3:00PM Snack

1 medium apple

5:30PM Dinner

Small veggie plate w/humus and pita chips

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Just for Fun

Cuttin’ Back on the BOOZE

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This weekend I celebrated my 28th birthday!   I’m not gonna lie, I brought in my new year of life with great friends, family AND a few cocktails.   But now, at the start of my 28th year, I’m making a personal commitment to significantly reduce my alcohol consumption.  The time has come to face to the music: when striving to maintain a healthy lifestyle, body weight and overall wellness,  it’s in our best interest to cut down to 1 drink per day for ladies, 2 per day for gents. (This does NOT mean we can save up our daily budget to consume 7 drinks in 1 day). In fact, when looking to drop quick pounds, it’s best to ELIMINATE ALCOHOL ALTOGETHER!

Not only is booze high in calories (most carries 100-300 calories per drink), the real damage happens from the chemical effects that alcohol has on our mind and body. These are the FACTS:

  • Alcohol dehydrates us and consequently slows down our metabolism
  • Alcohol is “empty carbs” – no nutritional value so our bodies are forced to store it as fat
  • Alcohol has a negative impact on athletic performance so we get less out of our workouts
  • Alcohol increases our appetite making us more likely to binge eat

That said, I brainstormed some ways to help me consume less alcohol this year.  Hopefully these tips work for me – see if they work for you.  Enjoy!

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Weight Loss

Weighing In on “Weighing In” – Facts about stepping on the scale every day

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Guest post by FalafeLover, Grit by Brit Nutrition Expert – A registered dietitian, psychological counseling grad student, former Israeli professional basketball player, former college teammate of Brit.

Imagine if you stepped on a scale every day, recorded your weight into an excel spreadsheet, and then created a chart representing your weight trajectory for a whole year. What, if anything, might you learn about your body weight pattern? And what, if anything, would be the effect on your weight itself?

My dear friend Carly Pacanowski, a Cornell nutrition researcher and fellow Registered Dietitian, has spent the last 3 years investigating these types of questions. And her research as yielded some pretty remarkable results: Carly and her team found that people who simply stepped on a scale and recorded their body weight each day were more successful at losing and/or maintaining their weight!

Recommending daily self-weighing as a weight loss tool remains controversial though, and for good reasons. Although daily weighing may help some regulate their body weight, critics have expressed concern about the impact this routine might have on the psyche. After all, we are not robots, and for a lot of people, weight is not just a number. Would seeing your weight pop up on the scale can negatively impact your self-esteem or trigger upsetting emotions? Even if daily self-weighing does help you lose or maintain your weight, would it cause you psychological distress? Could it lead to a weight obsession, or in extreme cases, lead to an eating disorder?

 I sat down (well, actually, went on a walk 🙂 with Carly to get her thoughts on the practice of daily self-weighing. Read on for her expert opinion, so that you can decide for yourself whether or not self-weighing is a habit worth incorporating into your daily routine.

Lindsay: How does self-weighing supposedly lead to weight loss/maintenance?

Carly: This is actually still not completely understood. There are a few different mechanisms proposed for how daily weight monitoring can help prevent weight gain/may even facilitate weight loss. One idea stems from the school of thought behaviorism – that the feedback (weight) of the consequence of our actions (eating/physical activity) is necessary to inform future behavior. The way I like to think about this is like a long term biofeedback. This includes not only weighing oneself daily, but also viewing a graph of their weight trajectory over time. All participants in the studies we do use a computer program to view the graph as well.

 Lindsay: What are the potential benefits of daily self-weighing?

Carly: Benefits of self-weighing include increased information about body weight and body weight patterns/fluctuations, which can lead to increased awareness of your eating behavior. An added benefit of daily weighing for women is that they learn to expect a monthly change in weight when they are menstruating. Daily self-weighing may help women recognize and become accepting of this natural change when they see that it is a normal part of their monthly cycle.

 Lindsay: What about the potential risks of daily self-weighing?

Carly: For some, daily self-weighing is clearly not a good idea. Other researchers have found associations between frequency of weighing and unhealthful weight control behaviors (excessive restricting, excessive exercise, purging, etc.). On the other hand, there are also associations between daily self-weighing and healthy weight control behaviors (consuming more fruits and vegetables, improved portion control, etc.) More research is needed to identify those who will benefit versus those who might be adversely affected by this practice.

 Lindsay: What would you tell someone who is considering daily self-weighing?

Carly: I think I’d first be curious to know their intention for adopting the practice. There is better data showing that daily self-weighing is effective for: 1) preventing gradual weight gain that comes with age, and 2) for preventing regain after weight loss. There is less evidence for self-weighing leading directly to weight loss. But then again, this could simply be because there have not been many studies done on the latter.

Lindsay: Anything else GRIT readers should know about daily self-weighing?

Carly: Whether this practice is beneficial or not really depends on the person. While some may find it to be psychologically detrimental, it works very well for many others who find it to be a useful tool to help them notice a small weight gain before it gets out of control. If you do decide to weigh yourself daily, it is important to be both aware and honest with yourself about the trade-offs.

To learn more about Carly and her research on weight regulation, check out her page: http://www.human.cornell.edu/bio.cfm?netid=crp56

GRIT readers, feel free to share your thoughts, reactions, and personal experiences with daily self-weighing. This is a very new topic, and it would be great to hear your feedback too!

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Just for Fun

5-minute Healthy Breakfast Ideas

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The week before last I worked from home – yay!  On Thursday morning, I made and ate breakfast immediately after I woke up.  I was so proud, I took a pic of my breakfast and posted it on Twitter 🙂  This got me thinking, “I’m going to commit to eating breakfast within 30 minutes of waking up for the next 5 days.  Not only that, I’m going to take a picture of my meal and post it on Twitter for accountability.”  Well, turns out that what our parents say is TRUE, breakfast IS the most important meal of the day.  Studies show making breakfast a daily habit can help you lose weight – and keep it off.  Personally, I felt the following changes/benefits that week:

  • I wasn’t starving at lunch which helped me make better food choices
  • My digestion was more “regular” 😉
  • My energy level was higher during the day, especial during my workouts
  • I felt lighter and leaner

Based on my fitness experience and nutrition knowledge, I have created a formula for what I consider to be a complete “GRITTY” breakfast:

GRITTY Breakfast = complex carb (whole grains and/or fruit) + protein + KICK  

FYI – a “KICK” is little bit of caffeine to get my body going full speed. Remember all the benefits of Coffee that we learned about earlier?

Below, are pics of all of  my breakfast meals that week.  All were prepared in less than 5 minutes, making them excellent options for those of you rushing to work in the morning.  Try out the breakfast challenge for yourself.  You may just take on a new healthy habit!

Thursday

Greek yogurt + mixed berries + 1 crumbled crunchy granola bar + hot green tea

Friday

Quaker instant oatmeal + 1 large orange + black coffee

Saturday

1 Van’s whole wheat waffle (comes frozen, just put in toaster) + peanut butter + strawberries + hot green tea

Sunday

2 crunchy granola bars topped w/peanut butter + 1 apple + hot green tea

Monday (up in the air, breakfast at the airport before a 6am flight…the life of a consultant)

2 small apples + 1 small bag of almonds (not pictured) + black coffee

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Inspiration & Motivation

Tone Up Challenge Week 2 Report: Jan falls in love with Flywheel

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We’re half way there – Jan has officially completed her 2nd week of my 4 Week Tone Up Challenge.  Here’s her update along with my advice to get her through the home stretch with maximum shape up results – enjoy!

Week 2 Update from Jan:

“Wk #2 was great!  I started going to Flywheel Spin and it was a ‘game changer.’  I have been spinning for years and love the energy and intensity of Flywheel more than than any class  I’ve ever gone to.  I worked out 5 days last week, but 1 day was without cardio.  I added Brit’s Six Pack by Summer ab routine  to all of my workouts last week (the plank and seated portions).  I also did Brit’s Killer Legs workout after spin one night and was really in the hurt box – in a good way 🙂  

So far I’ve been seeing some good results in terms of my muscle definition .  My ‘six pack’ is on its way back for sure.  I’m feeling leaner and just more fit in general.  However, my knees and ankles are quite sore from all of the exercise, so I’ll need  to be careful with them.”  – Jan

Brit’s Advice for Jan:

  • Diet, Diet, Diet – Jan continues to get her 5 workouts in per week; however, slipping up on her diet could completely wash away her results.  Many top resources claim that weight loss depends 80% on diet and 20% on exercise.
  • RICE – Jan has a history of knee and ankle injuries so it’s critical that Rests, Ice, Compress, Elevates her knees and ankles after workouts to keep inflammation down.  However, you should ALWAYS refrain from exercise and get clearance from your doctor before starting any new workout regimen.
  • EVEN more discipline – Jan must push herself through the home stretch and commit to having a PERFECT last 2 weeks. That means every workout is completed with max effort and she sticks to her diet change ups 100%.  Jan needs to give it all she’s got these last 14 days for maximum results.
Stay tuned for Jan’s 3 week report and special edition final report which will include a post challenge photo shoot of her smoking hot body, compliments of the lovely Anna Jane!

Learn more about FlyWheel at their website: https://www.flywheelsports.com/

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Just for Fun

Drink Coffee to Control Weight and Make Better Love ;-)

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G’ Morning, GritBrit fans! As my still sleepy eyes gaze around my room this morning and squint away the bright NYC sunshine seeping through my blinds, my half-awake brain remembers that I need to get working on a guest nutrition post I promised Brit. I have been brainstorming ideas all week, but at the moment, all I can do is think about one thing: coffeeeeeee!

And that’s when it hit me. I’ll post about COFFEE! Just give me a moment to finish this cup….

Yum. Okay. Now, let’s chat about java 🙂

A cup of joe can serve you well

First, you may be thinking, what is this nutritionist pumping up coffee for? It’s true, coffee has historically been a controversial topic in the nutrition field. Stunted growth, jitters, and even heart disease are just a few of the ills that were said to be linked with too much joe drinkin’.

But times are a changing, folks, and that’s old news. The latest research about coffee proves otherwise. Keep reading to learn more about why coffee is, in fact, GOOD for you (*in moderation*), and how to drink it to get the maximum benefit for your bod!

What are the benefits associated with drinking coffee?

  1. Increased energy levels
  2. Improved athletic performance
  3. Improved brain function
  4. Improved mood
  5. Alleviation of constipation (ewww)
  6. Improved sex drive (yay!)
  7. Reduced post-workout muscle pain
  8. Protection from certain cancers, Parkinson’s Disease, and Type 2 Diabetes
  9. Coffee contains very few calories and high levels of antioxidants

What IS moderation?

2-4 (8 oz) cups.

How do you recommend drinking coffee?

Time? Morning is best to avoid any interference with sleep. It is also fine to spread your intake throughout the day if you prefer — just make sure it’s not creeping past 3-4pm, and isn’t totaling a quantity greater than the above recommendation. Coffee-ing (okay, I this isn’t an actual verb) about 30mins before exercising can also provide an awesome boost to your workout.

Milk? Skim milk, low-fat milk, soymilk, or none = all good options.

Sugar? Skip it, and avoid the excess calories. If you need some sweetness, opt for a sugar substitute (these do not cause cancer – that is a myth!). I personally like Splenda.

Disclaimers:

*Coffee is not a sleep replacement. If you find that you need coffee to stay awake throughout the day, you may need to re-work your sleep regimen.

*Many of the claims and suggestions contained in this post are not applicable to those with caffeine sensitivities and certain medical conditions such as heart irregularities, GERD, etc.

Questions? Comments? Leave ’em, and let’s chat. I’m am happy to clarify any/all of your coffee concerns!

ENJOY 🙂

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