Ahhh the ability to work from home. I have a such a love/hate relationship with this idea. With recent changes happening at the office I am now working at home fulltime. I used to work from home 2-3 days per week and then in the office the others so this wasn't a huge change for me BUT I really enjoyed getting out of the house and into the office those few days. I was really dreading this change but like with every thing in life I try to go into it with an open mind and I mean who really wants to sit in traffic anyway?! So I started thinking about some of the pros/cons of this change and hoping to move some of those cons into the pro list before the change officially took place.
Pros: No commute/save money on gas, sleep longer, won't have to get ready/healthier hair/ less money spent on makeup and hair products, can wear athleasure wear daily/buy clothes that don't have to be office appropriate, less distractions from coworkers
Cons: Too much time at home, less work/life balance, the kitchen is right there, limited interactions with people, distracted by chores around the house
After making the list, I realized many of those things wouldn't be too difficult for me to address and keep in check but my largest fear is the social aspect. And honestly, I have been home for a month and it still needs a lot of improvement but hey baby steps- can't expect to be perfect overnight. Here are some rules I have set for myself.
Those of you that work from home what are your thoughts? Where do you struggle or what tips or rules do you have for yourself?
Ahhh my favorite time of year! While many people across the country get excited for fall weather, pumpkin everything, boots and scarves here in the southwest we are still enduring 100 degree temperatures. The cool crisp fall air still seems so far away. Football, however, starts no matter what the temperature is outside. As a native of Cleveland, Oh I have yet to give up on my beloved Cleveland Browns- even after reading a tweet that said something along the lines of the Browns are predicted to start the season 0-14. OUCH. Wellll, good thing I have low expectations each year so I wasn’t that wasn’t too shocking. My next thought though….how much alcohol will I have to consume this season to ease the pain? Now, we all know alcohol isn’t the best way to cope, but when watching the Browns I think it’s a necessity!
So what should one drink when they are trying to be health conscious? Disclaimer here: Alcohol recommendations/ guidelines per the CDC are as follows: men- two drinks per day and women, ugh, we only get one per day. So does that mean we should just stock pile and consume in one day? Unfortunately, not :(. So back to my original question….what should one drink when they are trying to be health conscious? Before we get there, I like to remind people that the calories in alcohol can add up quickly so even if you just a couple of drinks it really depends on the serving size.
At first glance, someone might think well I will just stick with liquor, which if you are drinking it on the rocks might not be a bad choice for your waistline. But most people use a mixer and that’s where trouble begins. Most mixers are high in calories and/ or sugar. Water or club soda will be your best options. I would encourage staying away from sodas- diet and regular as well as juices. If you have to do it then just have one and use the least amount possible. It’s best to start with a splash and then add more as needed. After one drink, switch to a mixer with less calories and/or sugar. Pro tip- stick with a rocks glass- tall just means more mixer not more alcohol unless you specify double.
If you are like me and liquor leaves you feeling a little rough the next day check out the chart below with the stats of the more popular beers. I, like many others, are into the craft beer scene however that scene won’t be doing any favors for your waistline. If you don’t want to give up craft beer, have one and then switch to light beer especially if you will be consuming more than the recommendations noted above.
Taken from Anheuser Bush Nutritional Information: http://www.anheuser-busch.com/s/uploads/anheuser-busch-nutritional-information.pdf MillerCoors Nutritional Information http://www.millercoors.com/sites/millercoors/files/Nutritionals%20Update%2007-19-2016.pdf Crown Imports http://www.crownimportsllc.com/ourbrands/coronaextra.htm
Happy football season! I hope your team fairs well! And Go Browns!
Thanksgiving is almost a week away which means ready or not the holiday season is upon us. This time of year is filled with so many activities that we often forget about doing things for ourselves. We don’t always have the time to get to the gym or take that class that we love but there is something that we can do no matter what we have going on and that is walking. Many of the things we do during the day are fairly sedentary. Walking 10,000 steps (roughly five miles) per day can provide many benefits including:
Don’t really have time to go for a walk? Use some or all of these techniques to increase your steps during the day- park further from the store or office, use restroom furthest from desk, take an extra lap around the store before checking out, take the stairs instead of the elevator or escalator, walk to store if you are grabbing a couple of things, walk to lunch with coworkers, start scheduling walking meetings or march in place while watching your favorite show.
Check me out on Twitter @easy_fit_life for motivational facts about walking. A new one will be posted every week! Is there another technique that you use to stay active? Please share, every idea helps!
According to a Gallup poll in 2013 62% of American adults own a smartphone. If you fall into that category I am sure you have searched the app stores for many food and exercise apps to help you achieve your goals. Some of the most popular ones are food tracking apps like LoseIt or MyFitnessPal. Both are great apps to help you with documenting your food choices and they will even breakdown your macronutrient intake for the day. A common question I get asked by my clients is does it matter what types of foods I choose as long as I stay within my caloric range for the day? I have found many people don’t really know what a healthy food or meal looks like. I went in search for some different apps that break things down for people to understand. I found an app called Fooducate. You can track your food in this app, however, I don’t find it as easy as LoseIt or MyFitnessPal. What I love about this app is the food finder- you can scan the bar code or search foods and it gives you a grade- A, B, C and D. Your goal would be to choose as many A or B foods as you can and really try to eliminate C and D foods. You can even search for fast food and regular restaurants to help you make healthier choices when dining out. Some of their food grades are estimated because it does try to utilize the ingredient list and not all restaurants will provide that list. Is this app perfect? No but it will definitely open your eyes to things you might not think about when choosing foods. If you don’t have a smartphone you can check out Fooducate.com for all the same benefits.
Hate when others share their workouts on Facebook and don’t want to be that person? There is an app called Pump Up which is designed specifically to share workouts, follow others and the app will create workouts for you based around your goals. The app will try to tailor its workouts to you. You can choose the type of equipment you have, how much time, what muscle group you want to target. Once you select these things it compiles a workout for you and gives you animated photos of how to do the specific exercises. This app is great for travel especially if you are limited with your equipment choices.
Another app I found helpful is for those that are intimidated by the weight room or are new to working out and have no idea how to use equipment. This app is call Fitness Pro. It is designed to show you how exercises are to be done properly. It has an exercise library where you can search by muscle group or equipment type. Once you choose the exercise you are looking for you can tap the screen and it will take you thru the progression of how to do the exercise. You can look at this app before you go to the gym or you can use it while you are there.
All of these apps are free and some do offer in app purchases- I have not purchased anything from these apps so I cannot speak to how those work but the free versions are great. Let me know what you think of these or if you have other ones that you love to use.
Skipping meals to save calories for later sounds good in your head but that just leads to overconsumption in the end. Keeping meals evenly spaced thru the day will help to avoid overeating in the evening. Remember meals should contain fiber and protein- plan greek yogurt with fruit, whole wheat toast with natural nut butter and fruit, egg white omelette with vegetables etc.
Bring a Healthy Side Dish or Appetizer
Unless you are preparing the meal you don’t really know exactly how something will be prepared. If you bring either a side or an app you will know there will be at least one healthy option available to you.
Be the ring leader for your family and friends. Look into turkey trots in your area the morning of Thanksgiving. If you can’t find one organize a friendly game of football, go for a walk or a bike ride or take some time to do an at home workout before the festivities get started. If you start your day with some sort of activity you may feel a little more confident in your ability to make healthy food choices later in the day. Going for a walk after dinner can help aide in digestion and it can keep you from going back for seconds.
This might be the most important one on the list. Keep those portions smaller and on one plate. Keep in mind that plate method- half of the plate with fruits and veggies, one quarter with lean protein and one quarter with your starch. Now I know it’s Thanksgiving and it’s hard to keep to just one plate but depending on what your goals are you can really set yourself back by eating too much.
Whether you are drinking to survive the forced family fun time or if your family just likes to let the alcohol flow be mindful of how much and what type of alcohol you are drinking. Light beer, red wine and straight alcohol are going to be your better options. Mixers add a lot of calories and sugar. I am not saying you need to be drinking straight vodka all night but be smart about what you mix it with- soda water or plain water will offer you the least amount of calories and sugar. Adding a squeeze of lemon or lime is another way to add some flavor with out any calories. There are a lot of traditional beverages that are very high in calories that are popular this time of year. My advice just have one and switch to something else.
Leave the Table
If your dinner is served family style I would encourage you to leave the table when you are finished to avoid the temptation of having more. It takes about 20 min for your brain to register that you are full. Often times we grab for seconds with out even waiting. If you are hosting think about setting the food up in a different room.
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