Six Tips for Creating a Fit Lifestyle

Wedding season and summer are just a few months away… it’s the time of year when I find women are scrambling to fit into that dress or cute little bikini.  The truth is, though, that if we start to look at fitness as a lifestyle choice, and not as a seasonal to-do, we won’t find ourselves struggling every spring.  Here are six tips to finding your fitness mojo and creating a fit lifestyle.

1. Small Goals = Big Rewards

I’ve seen it often… people set big, lofty goals for themselves and then get discouraged and derailed when they don’t see the progress they want.  For weight loss, shoot for no more than 1-2 pounds per week.  Or, better yet, set a goal to workout a certain number of times per week.  With each win, set the bar just a little higher.

 2. Start Before You’re Ready

You’ll never be “ready” to workout.  You won’t “have more time after [you] finish [your] current big project”.  It’s unlikely you’ll “have more free time next month”.  Start now, don’t wait!   (Bonus tip: If you have trouble finding time to workout, SCHEDULE your workouts ahead of time.)

3. Find an Activity You Like

If the idea of running makes you cringe, don’t do it!  No one says you have to be a runner!  Pick something that you love.  If you like dancing, check out Zumba or maybe even a cardio kickboxing class.  If you really need to relax and de-stress, try yoga.  If you crave variety and love a challenge, try a Bootcamp or Crossfit class.

4. Create Accountability

Let’s be serious, staying accountable to yourself is tough.  Join a training team, an online fitness group, or leverage social media to stay accountable and on track with your fitness goals.   I am running 30-day fitness challenge groups through Facebook – email me to get started with one.

 5. Track Your Progress

Knowing where you started and how you’re progressing is a huge motivator.  The engineer in me strongly believes that data tells the story, so be sure to take before and after photos (front, back, and side) and measurements (arms, chest, waist, hips, and thighs) and weigh-in weekly or monthly (ideally the same day and time).

 6. Celebrate Success

Celebrate each fitness win… but don’t use food as a reward.  Whether its weight loss, developing a consistent schedule, or finishing a big race, reward yourself for a job well done.  Splurge on some fun new workout clothes, get a massage, or relax in a soothing Epsom salt bath.

What’s been the biggest help for you in creating a fit lifestyle?  If you haven’t been successful yet, what tip above will you start with?  Leave your thoughts in the comments.

Healthy Pasta Alternative: Pesto Squash Pasta

A couple weeks ago, I got home late from work and was dragging my feet on making dinner.  You know the drill… busting your butt all day and the idea of doing just ONE MORE THING is enough to make you want to just curl up on the couch and order in. Well, I fought the urge to do that, because I really wanted to try out this healthy pasta alternative.

Pesto Squash Pasta

I’m so glad I did!  This ended up being super easy to make, was done in 20 minutes, and was a real crowd-pleaser.  Dish load was low, too – I only used a cutting board, frying pan, knife, spoon, serving plates and utensils. 

Now, your average internet foodie blog would tell you that you must mince your own garlic and really should make your own pesto, too, but WHO HAS TIME FOR THAT?  My philosophy is all about making healthy meals both EASY and QUICK… so, yes, I use pre-minced garlic and jarred pesto.  No shame in my game.

Pesto Squash Pasta

Serves: 2

Prep time: 10 minutes

Cook time: 10 minutes

2 tablespoons extra virgin olive oil

3 medium to large yellow or green squash (I prefer green because of its smaller seeds)

1 clove garlic or 2 teaspoons pre-minced garlic

2 handfuls cherry or small heirloom tomatoes (optional)

15 jumbo shrimp, thawed and deveined

2 tablespoons jarred pesto

1. Peel shrimp and rinse under cold water
2. Mince garlic (as necessary)
3. In a medium pan, heat olive oil over medium heat and add garlic
4. Once garlic begins to sizzle and brown, add shrimp and sauté approximately 2 minutes on each side.  Remove from heat and set aside
5. Wash, chop off ends, and peel squash
6. Using a vegetable peeler or mandolin slicer (note: my mandolin slicer scares me, so I went with the veggie peeler!), peel squash lengthwise into long, thin strips.  As squash pieces get small, peeling becomes difficult – just try to get the pieces as small and thin as possible so they cook evenly.
7. Return shrimp pan to medium heat and add squash, stirring occasionally, until squash is heated thoroughly (approximately 5 minutes)
8. Wash and chop tomatoes in half
9. Stir in pesto and tomatoes, remove from heat, plate, and serve

You can serve with a nice green side salad for some extra veggie power and shrimp can be replaced with chicken, if that floats your boat.  It doesn’t get much easier than that.

In the comments, tell me what you think of using squash as an alternative to pasta.  Do you have any other go-to pasta alternatives?

Pulling It All Together - The Keys to Brain Health

The last four weeks, I’ve been talking about brain health.  I think this topic is hugely important AND interesting and I hope you do, too.  In case you’ve missed out over the last couple weeks (or if you’re type A like me and just want everything in one neat place), here’s what you can do NOW to keep your mind young and spry.

1. Eat your Vitamins: Eat foods rich in Vitamin E, folate, B₆, and B₁₂
2. Focus on Metals: Ensure you’re in the metals sweet-spot by limiting excess iron, copper, and aluminum
3. Ditch Bad Fats: Steer clear of hydrogenated oils and trans fats
4. Hit the Hay: Get 6-8 hours of sleep EVERY night
5. Get Moving: Get 30 minutes of moderate exercise 5 days a week.

And, since you’ve paying such good attention to your brain and keeping it healthy, here’s one last FUN tip to protect your mental capacities.

Studies suggest that anthocyanins, the dark pigments in grapes and some berries, have protective effects.  You can get your fill of anthocyanins from modest amounts of red wine or from grape or blueberry juice.  Cheers!

Red Light, Green Light

Why You Need Both Sleep and Exercise for Optimal Brain Health Opposites attract.  And in this case increased sleep and increased exercise, seeming polar opposites, can help keep you in your cognitive prime.

8 hrs Sleep + 30 min Exercise = A Sharp, Young Brain

Catching Zzzz’s

Ever wake up from a great night of sleep and feel on top of the world?  There’s a reason for that. 

During sleep, neurons in your brain regenerate and help to keep your brain functioning optimally.  Too little or too much sleep and signs of cognitive decline can be exhibited – you can notice this immediately day-to-day but this also effects you long term.  So what's optimal? Six to eight hours… and here’s the important part: Consistently.  (aka every night, even weekends!)

Make it a habit.  Unplug (the internet will be there tomorrow, I promise!) and get to bed on time.  It’ll not only keep you alert and engaged now, but will keep your brain functioning at a high level for years to come.

Feeling the Burn

Several recent studies indicate that increased physical activity also plays a role in supporting optimal brain function as we age.  Just 30 minutes of moderate exercise 5 days a week was enough to shave off years of cognitive decline in test subjects.  Further, the activities and intensity seemed to matter less than the total calories burned.  So, get moving!

The reason for the linkage between brain health and exercise is still unknown, but don’t let that stop you.  Walk instead of drive, make a point to get up from your desk every hour, join a challenge group, or go to the gym.

What keeps you more focused - sleep or exercise?

What’s Fat Got To Do With It? And other cheesy 80s references

Today, we’re talking FATS - “bad fats” to be exact.  These include saturated and trans fats (hydrogenated oils) and can be found in animal products and fast and processed foods.  We all know this stuff is bad for us from a waistline perspective, but its BAD, BAD, REALLY REALLY BAD from a brain health perspective too.As an aside, I’m not sure exactly how this post got tied in with bad 80s music references, but I’m just going to go with it.

bad

“Bad fats” increase cholesterol, which can block arteries and slow the flow of blood to the brain.  No blood = no oxygen = bad for your brain.  Cholesterol has also been linked to the formation of plaque (microscopic protein and cholesterol) on the brain that is a primary characteristic of Alzheimer’s.  No thank you!

Here are the keys to leaving the bad fats behind:

GO NATURAL

The best way to avoid “bad fats’ is to eat a balanced diet rich in fruits, vegetables, whole grains, lean sources of protein, and low-fat or fat-free dairy products.  Steer clear of the packaged or processed.  Cook at home as often as possible.

DITCH THE FAST FOOD & DEEP FRIED MEALS

This is no surprise… we’ve all heard that fast food is bad for your body.  Now you know it’s bad for your brain, too.  My best tip for avoiding this: plan your meals ahead of time so you don’t having to grab something in a pinch.

READ LABELS

Here’s a crazy fact for you: In the US, products containing less than 0.5 grams of trans fat per serving can be labeled as having 0 grams trans fat.  When buying packaged foods, read the labels and ingredients – avoid anything with hydrogenated oils in the ingredients list.

LOOK AT YOUR ANIMAL PRODUCT CONSUMPTION

Animal products like meat and dairy are high in saturated fat.  Now, I’m not here to tell you that these are all bad, but you should be aware of the quantity and quality of the animal products you’re eating, especially if you have issues with cholesterol.  Aim for grass or grain-fed and organic when possible.

Not all fats are created equal... fats get a bad rap, but incorporating healthy fats into your diet is essential.  Good sources of fat include avocados, raw nuts, and oils like coconut, olive, and fish.

Now, “who’s bad”?

Getting Heavy, Metals That Is

Last week I talked about the vitamins you need to keep your brain in tip-top-shape.  Today, let’s talk metals… not the stuff that keeps your ‘bling’ in place; the stuff that you eat and drink.

Now, you might be thinking “Eating metals… that sounds bad”, but there are some metals that your body needs to function.  The thing about metals, as with everything, is that you can have too much of a good thing. 

Here are the three metals that have been linked to brain health (note: one not yet conclusively!) and some suggestions for how to get the optimal concentrations.

Iron

Why You Need It: Iron helps to carry oxygen in your bloodstream, but too much can oxidize (think rust!) and produce free radicals in the blood stream and brain.

How to Get It: Beans and Leafy Greens

What to Avoid: Red Meat (sorry carnivores!) and cooking with cast-iron pans

Copper

Why You Need it: Copper aids in energy production, iron metabolism, connective tissue formation, brain and nervous system functions, and acts as an antioxidant

How to Get It: This one’s easy – make sure to get 3 servings of veggies daily – eater’s choice!

What to Avoid: Believe it or not, your multivitamin might be giving you more copper than you need.  If you’re concerned about too much copper, opt for a “Vitamins Only” multi. 

Unfiltered water can be another source (via copper pipes).  You can test your water using an at-home test kit from Home Depot.  An water filter like Brita should do the trick to remove any unwanted copper.  Make sure to change out the filter regularly – when it gets old, it may actually leach metals back INTO your water.

Aluminum

Why You Need it: Aluminum is naturally occurring in most foods, but your body doesn’t really “need” it and too much can be toxic.  Some researchers have identified linkages between aluminum and dementia – but the jury’s still largely out on this one.

How to Get it: Not applicable

What to Avoid: Uncoated aluminum cookware, antacids, baking powder, frozen foods, and antiperspirants - check labels for all of these!, and unfiltered water (see above).

When I did my research, I was suprised that I might be getting too much copper in my multi.  What surprises you about metals?

Feed Your Head. Vitamins for your brain.

"Let food be thy medicine and medicine be thy food"

I’m a HUGE proponent of using food as medicine; what we put in to our bodies has a major impact on how we feel and what we’re capable of accomplishing.  So, it should come as no surprise, that the idea that certain foods or dietary additions could keep your mind sharp today and help to prevent diseases in the future GETS ME EXCITED.

For me, this is a topic that hits close to home: I have a family history of Alzheimer’s.  I’ve seen the disease up close and personal and it SCARES THE CRAP OUT OF ME.  But, history or no history, the stats are downright frightening:

According to the 2012 Alzheimer’s Disease Facts and Figures, women over age 65 have about a 1 in 5 chance of suffering from Alzheimer’s, while men of the same age have about a 1 in 10 chance (note: researchers believe the discrepancy is related to life expectancy, not to gender).

These risks are only expected to INCREASE OVER TIME.

Maybe a future risk of dementia or Alzheimer’s doesn't grab you, so let’s look a little shorter term and closer to home.  In our fast-paced, tech-driven society, our ability to think, comprehend, reason, plan, and execute is what keeps most of us employed.   YOUR BRAIN IS YOUR LIVELIHOOD.  What could be more important than that?

There’s so much great info on this topic that I've decided to give you the goods in a five part series.  Today’s topic: VITAMINS

Vitamins can be overwhelming – there are so many out there.  I’m here to tell you what you need for brain health and how to get it naturally – no pills necessary!

Vitamin E

Why you need it: Good ol’ vitamin E is an antioxidant.  Antioxidants protect cells from free radicals, which are formed as the body converts food to energy.  Vitamin E neutralizes the free radicals, protecting your cells.

Where you’ll find it: Nuts, seeds, vegetable oils, spinach, broccoli, mangoes, sweet potatoes

How much you need for a healthy brain*: 8 milligrams per day (think 1.5 ounces of almonds)

Folate

Why you need it: Folate is a key component of the folate cycle (go-figure!).   A folate deficiency can lead to excess homocystein.  High levels of homocystein have been linked to brain atrophy and Alzheimer’s.

Where you’ll find it: Peanuts, beans, lentils, leafy greens, corn, asparagus

How much you need*: 0.8 milligrams per day (think ½ cup cooked spinach)

Vitamin B6

Why you need it: Studies indicate B6 may improve memory and increase attention.  It also regulates mood, prevents mental fatigue, helps the brain produce serotonin, and helps the body make hemoglobin, the part of your blood that carries energy-boosting oxygen to the brain and other organs. Vitamin B-6 may also improve your memory.

Where you’ll find it: Chickpeas, potatoes, fish, beef liver, and non-citrus fruits (like bananas)

How much you need*: 20 milligrams per day (multiple sources needed)

Vitamin B12

Why you need it: Similar to folate, B12 is a key component of the folate cycle and deficiencies cause excess homocysteine.

Where you’ll find it: Animal-derived (fish and shellfish, meat, poultry, eggs, milk, and milk products) and fermented foods

How much you need*: 0.5 milligrams per day (multiple sources needed)

 *Quantities needed are only those identified as beneficial to brain health; additional may be required as recommended daily value

Stay tuned for parts 2 through 5 of this series on brain health!  Until next week, feed your head!

Meet My New Business Partner.

While I'm really interested in providing one-on-one coaching to clients, I recently decided to bring another dimension to my coaching practice - another "tool in my toolbox" so to speak.  It was a decision I didn't take lately, as I don't believe in endorsing anything I can't 100% get behind, but when I looked at the alignment between my goals for Stephanie Cook Wellness and Beachbody, as a company, and considered the benefits their products have for some of my clients, I decided to COMMIT to building the relationship.

Watch my video to find out the three reasons why I decided to partner with Beachbody.

Want more info on Beachbody?  Follow the links to learn about Team Beachbody and Shakeology.

Drop the Lean Cuisine... a One-Pot Solution to Your Dinner Problem.

I love cooking, but I rarely have the time or energy to cook a big meal after work.  On weekdays, I am all about ease and efficiency, but I like to stick with something home-cooked and loaded with healthy proteins and lots of veggies. This one-pot recipe is beyond simple, but can be diversified so easily that it’s a real crowd pleaser!  It’s also a no-frills introduction to quinoa (pronounced ‘keen-wah’) for anyone new to the stuff. 

Red_quinoa

One-Pot Quinoa and Veggies

• 1 cup quinoa (washed)
• 2 cups filtered water
• 1 bag favorite frozen veggies
• 2-3 cups chopped or ‘hand-torn’ hearty leafy greens (spinach, kale, collards, etc.)
• 1 tablespoon coconut oil (optional)*

* the coconut oil brings a little extra nutty flavor 

Combine quinoa, water, frozen veggies, and coconut oil and bring to a boil.  Reduce heat to simmer, cover, and cook for 10-15 minutes (until quinoa is soft and a white ring develops around grains).  Just before quinoa finishes (1-2 minutes left), throw in the greens and cover.  Remove from heat, stir, and serve!

You can totally stop there, but if you're looking for something more:

• • For a Korean (bibimbop) take, top with a fried egg and add some sriracha. 
  • For a little Mexican flare, add some salsa and avocado. 
  • Toss in your favorite lean protein (note: quinoa is a great stand-alone source of protein). 
  • Double the recipe and fridge or freeze the extra for ultra ease. 

No matter what modifications you make,always keep it simple and easy – it tastes better that way!

Have you tried quinoa yet?  Tell me what you love or fear about quinoa in the comments. 

It's Easy Going Green.

Unless you live under a rock, you’ve probably heard someone referencing “green drinks” – green smoothies and juice.  With proponents like celebrities Dr. Oz and Oprah to wellness warrior Kris Carr singing the green smoothie’s praise, it’s hard not to be intrigued.  If you’re not riding the green smoothie train yet, here are 5 reasons why you should be:

1. Great On the Go

Ditch other grab-and-go options…  few meals can be quicker or more convenient than a green smoothie!  I use the Big Boss blender, so that I can blend in the cup and go (limited cleanup!).  For an even quicker turnaround, I load all my ingredients in my blender cup the night before so I only have about 2 minutes of work to do in the morning at mealtime. 

If morning routines aren't your thing, green smoothies will keep for up to 3 days in the refrigerator, so you can make a big batch and be ready to go for almost half the week.

2. Increase Fruits & Veggies

The daily recommended value for fruits and veggies if 5-13 per day.  Based on a 2009 survey by the Center for Disease Control, less than 35% of Americans are eating 2 or more fruits a day while only about 26% eat 3 or more vegetables a day.    Are you getting enough?  Adding a green smoothie is a fast and easy way to add fruits and veggies to your daily diet.

3. Alkalize Your Diet

High stress levels and foods and drinks like meat, dairy, coffee, and alcohol cause the body to become acidic and, over time, can wreak havoc on your body.  Additionally, in response to high acid levels, the body creates fat cells to store the acid, increase your percent body fat. Green smoothies help to alkalize the body (neutralizing the acid) and can, as a result, prevent weight gain.

4. Easy to Digest

Your digestive system needs to do very little to break down the contents of a smoothie, since, by nature, a smoothie is already broken down.  This gives your digestive system some much needed R&R!  Further, unlike green juices, green smoothies contain fiber which aids in healthy digestion and keeps you fuller longer.

5. High in Vitamins & Minerals

Leafy greens are high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E, and K.  They’re also loaded with good-for-you folic acid and chlorophyll.

Here's my Go-To Green Smoothie recipe:

1 banana 1-2 handfuls of your favorite organic greens (romaine or baby spinach are great starters; kale, swiss chard, or collards have a stronger taste) ¼ medium cucumber (peeled) ¼ avocado 1 ½ cups filtered water or unsweetened almond milk

My favorite add-ins:

Shakeology Chia seeds Green tea powder Substitute ½ teaspoon coconut oil for avocado Handful of your favorite berries (raw or frozen)

Blend until smooth! And then get your green mustache on.

If you don’t like the taste, start with less veggies and more fruit.  Play with the proportions until you have more veggies than fruit and a drink you’ll love to enjoy several times a week!

Are you getting your green on?  Share your thoughts in the comments.