tips, tricks, and tools

as a follow up to some earlier posts, i thought it might be helpful to provide you with some additional tips, tricks, and tools that are part of my daily repertoire.  while some of these may be excesses, items and choices which may not apply to your life, i have found them to be incredibly applicable to and helpful in my own.  hopefully some prove to be useful to you as well...


tips


killing time during cardio

• if you're on a bike, read a book.  without a doubt, this is the best way to become absorbed in something other than how much you hate cardio.
• if you're on a treadmill, start either on the hour or half hour...basically, right when a television program is about to begin.  find something you're into, and you'll want to stay on that machine until the show is over.  this provides a minimum of 30 minutes of cardio...if you find an awesome movie, it can get you way over the amount of time you even need on that machine.

getting ready at the gym in the morning

• if you're going to work after a good (sweaty) workout, it's best you pack your bag before the dreaded morning debate of "to gym it, or not to gym it" begins.  make sure you pack an outfit that's unlikely to wrinkle in your gym bag, or throw it on a hanger and hang it up in the locker room.  
• you can generally count on the locker room to provide a hair dryer, soap, and a towel.  keep a stock of travel-sized shampoos and conditioners available and in a sealed travel bag.  
• don't forget your work shoes and make-up if you wear it - pack 'em in the bag
• it doesn't usually take as long to get ready at the gym as it does at home.  your outfit is already chosen, and you are fully awake.  enjoy your workout.

keep healthy meals and snacks at the office

• oatmeal is an easy item to keep close at hand at the office.  it lasts forever and makes a perfect healthy breakfast or snack.  you can count on it to hold you over until lunch or to satiate any snacking urges in the afternoon.  
• popcorn is very similar to oatmeal in that it lasts forever.  an added benefit is that it takes a little while to eat, so it extends your satisfaction and is perfect for a grazer like me.  i generally opt for the low-fat single serve bags.
• keep drink mixes nearby.  if you're getting tired of water, mix in some crystal light rather than heading for juice or a calorie-laden starbucks.
• beware the break room treats at the office.  whether there are leftovers from a meeting, cupcakes brought from home, or well-intentioned donuts, they're generally not a healthy pick.  don't worry - someone else is sure to enjoy them if you don't.  stick to your safe zone.

not all "vegetables" are ideal veggies

if you're trying to eat healthy and have determined that adding more veggies is the way to go, good for you.  but make 'em count.  opt for the green ones, or those with a high water, high fiber, and low sugar content.

• corn = sugar.  enjoy it, but sparingly.
• potatoes are root vegetables, high in sugar.  same deal as corn.
• onions add flavor without many calories
• mushrooms add bulk and meaty texture without many calories
• tomatoes add flavor and color without many calories
• romaine is superior to iceburg lettuce
• peppers add texture, bulk, and color without many calories

tricks

hungry at night

• if it's time for bed: go to sleep!  more than likely, you think you're hungry because you're tired.  you won't feel hungry once you're passed out.
• if you have to stay awake: go for something crunchy and/or cold with a high water content.  these options will keep you awake without making you feel guilty or heavy-laden.  best options include veggies and hummus/dip (peppers, carrots, mushrooms, cucumbers), a cold apple, or chilled melon.

not motivated to exercise

• make a date with a friend.  if someone else is depending on you to show up, you're not going to let them down.  this keeps you from letting yourself down.
• tell someone else that you have exercise plans.  ask them to ask you about it.  if you feel as if someone else expects you to do something, you're much more likely to be motivated to follow-through.
• buy a book you can't wait to read.  it's hard to find time at home or the office to read without distraction.  if you're at the gym, there is little chance someone is going to bother you while you're sitting on a stationary bike.
• get a new pair of gym shoes or workout clothes.  you'll be excited to put them to good use...and show them off!

craving for chocolate

• eat a couple (not a ton) of cashews.  they're low in sugar and generally hit the same spot that chocolate would.  their healthy fat and fiber will also leave you feeling more satisfied than the refined sugar in chocolate will.
• snag a pack of pretzel or almond m&m's.  for only 150-170 calories, you get lots of fun chocolate pieces to nibble.  the slower you eat them, the more satisfaction you'll get.  enjoy.

can't stop eating after you're full

• drink a cup of coffee.  it tames appetite and is a nice way to finish off a meal, from morning 'till night.
• put your napkin on your plate and surrender your silverware.  if you can't see what's on there, and you don't have the tools in hand to enjoy it, you're more likely to give your plate a break.  if you're out to eat, this is also a signal for the waitstaff to take your plate away.  bingo!
• if you're snacking, close the bag or box and put it away.  if you are already full, out of sight really is out of mind if you make a little effort.

love flavored coffee drinks

• instead of a latte, get a coffee with steamed skim milk.  you can add sugar-free (and calorie free) flavor shots to the mix and, while it tastes just like a latte, it has fewer calories
• instead of a regular frappuccino, opt for the frappuccino light.  the mix has less sugar, fewer calories, and all the flavor.
• opt for the small/tall rather than the larger sizes.  you still get your fix but you aren't overdoing it.

tools

here is a list as well as some brief explanations of a few of amy's favorite things...

• spray butter:  opt for the "can't believe it's not butter" brand.  it's sometimes a tick more expensive, but it's absolutely satisfying if you're looking for something to flavor bread, veggies, whatever.  without tons of calories.
• spray salad dressing: it distributes evenly, has a low to nonexistent fat content (those big particles would have a hard time getting through the spray nozzle), and doesn't weigh down your greens.  it also comes in tons of flavors these days.  my favs include ranch and balsamic.
• non-stick olive oil spray: the light way to keep items from sticking on your griddle, on the grill, baking sheet, etc.
• salsa: the ideal chip dip.  negligible calories, tons of flavor.
• chrystal light: it provides flavor variety while motivating me to drink more water.  it satisfies cravings for juice and sweet things, as well.
• coffee:  it dampens hunger and is a low-cal option for a drinks date.
• high fiber oatmeal: the perfect breakfast or snack.  it sticks to your ribs and is almost always satisfying.
• water: many times when you think you're hungry, you're actually thirsty!  i keep a 20fl oz bottle on my desk at all times and refill it whenever it gets empty.
• light beer: it satisfies like a snack and boosts your mood without bursting your buttons
• wine: my drink of choice.  you sip it slowly, maximizing enjoyment while minimizing caloric intake.  also a nice way to finish dinner or stave off pre-meal cravings.

so, i've shared all of my secrets.  enjoy!