Posts Tagged ‘healthy’
No, I’m not married. But I listen to a whole lot of Dr. Jenn Berman on Cosmo Radio, so in my head I am pretty much a licensed psychotherapist. Counts, right?
I see posts with the theme “Before saying ‘I do'” a lot in financial and child-rearing realms, but what about with our health? With the growing health problems, processed food intake, and sedentary lifestyles, our pre-marital discussions may need to branch into exercise and nutrition visions for our relationships. 
American media tends to show us as packing on the pounds after marriage, but we can change that status quo. It’s not just a sitcom stereotype, it’s a dangerous cycle to begin after tying the knot. Popping the question shouldn’t mean popping cookies into your mouth. Once you’ve caught the big fish, it doesn’t mean you need to stuff yourself- and the fish. “Fat and happy” needs to be replaced with “fit and happy.”And once I’ve written one too many cliche’s, I should probably not write another.
As spring crawls slowly in among this 30-something degree weather, wedding bells will chime, chilly, but as planned. Before making the commitment, it may serve you well to discuss plainly how you will handle your future health as husband and wife:
1. When can we start? In “for better or for worse,” a healthy lifestyle maximizes the better. Discussing food and activity with your partner affects the amount of years you spend together and the quality of those years. The earlier you start, the earlier you will turn your lifestyle choices into habits that keep you together longer. If you are planners, plan to have a conversation and enhance your life together as soon as you can.
2. Where do we see ourselves? You may have an ideal image of yourself, but what about as a couple? Make visions for yourself as a couple to maintain a healthy weight and muscle mass. Visualize yourself in 5, 10, 25 years, making healthy snacks for yourself and your children, packing nutrient-filled lunches, bike riding as a family, and playing with your grandchildren with great health.
3. What do we like? Define your preferences : He may be into football, while you are a yogi. You’re a vegan, she’s a steak lover. With a plethora of healthy activities, you and your partner can find common ground. Try brainstorming activities you both find fun: cook together, go jogging or walking, or invite new activities like hiking or skiing. If you prefer to be healthy separately- so be it. Get creative, make it fun. Some couples work better with a little competitive tension. If you are competitive, race eachother. Make bets. Start a competition: set aside two jars. Put money in your jar for every workout you do, and money in your partner’s jar for every time you slip up with junk food. (There are other ways to spice up bets and competitions, but we’ll keep it P.G. here).
4. Set goals: How can we make it attainable and sustainable? Choose goals that are just out of reach enough that they offer a challenge, but not so far that they are unrealistic. If you know you don’t go to the gym even when you pay $50/month, then pick at-home exercises to do every day (see last week’s article for ideas). Make them specific and sustainable by choosing specific exercises and amounts: we will walk 2 times a week; do 15 pushups together 4 mornings a week, go for a bike ride 3 weekends a month. If you start with a small challenge and stick with it, you can adhere to the program and build on it.
5. How can we support each other? Talk about how you will hold eachother accountable. Make a promise to each other to take joint responsibility. If your partner joins a recreational league, go to the games. If one of you is struggling with overeating or snacking mindlessly, ask for gentle reminders or that your partner try to distract you through talking or entertainment. Share articles with eachother, pick healthy recipes. At the very least, make sure you are not sabotaging your partners efforts, i.e. through negative comments or keeping snacks in the house. Understand that your partners success is your success.
6. Tie it to your budget. Every cautionary advice article will tell you that money is the #1 cause of marital stress in most surveyed married couples. Realizing that your choices have a direct impact on your health will free up a large portion of your budget. Go over your prescription costs (real, or base them on your parents’). Chances are, some family issues are preventable. Unhealthy lifestyles lead to sickness. Sickness leads to doctor bills, prescription costs, hospital bills, and even larger grocery bills (in the case of overeating). Clean eating reduces disease, and exercise and flexibility training strengthen bones, reducing osteopenia. Eating out is also a huge source of calories and a big chunk out of your wallet. Check your budget for ways you can save money AND get healthier, like cutting out sodas, packing lunches for work, and choosing vegetable based meals. Eating nutritious foods is not more expensive. (Visit any Trader Joe’s and you’ll agree).
6. Commit! Just as you have chosen to commit to each other, decide to commit to a long, healthy, and happy life. Stick to your habits as a couple, and they will become easier for you as you create new activities and family traditions geared toward clean eating and fitness.
Congratulations, and here’s a virtual toast to your long and healthy marriage!
Pizza Pizza
Posted on: September 30, 2012
- In: Conditioning | Health Psychology | Nutrition | Psychology | Raw Food | Recipes
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According to my Pizza Facts Google search, October is pizza month. So we have a new habit to conquer: STOP EATING PIZZA
I’m just kidding.
If there is a food you absolutely positively will NOT give up- like pizza- then don’t. In the same realm as the rest of this blog: you can’t beat it, make it better.
There are 3 things modern food companies know they can hook us on: sugar, salt, and fat. But pizza itself is not an unhealthy food. It is the stigma of chain restaurants that are giving it a bad rep, adding chemical preservatives, spiking salt and sugar content, using all white flour dough, and feeding you cheap, fatty cheese. Salt and fat, highly preserved and delivered in under an hour. Appetizing?
There are plenty of healthier alternatives:
1. Make it yourself
Making foods from scratch can be rewarding and informative. You know exactly what foods are going in. Seeing the ingredients in their cold state can make you acknowledge exactly what you’re eating- and appreciate it when meal time comes. If you put all the effort in, you won’t want to swallow it down like you might if the delivery boy simply handed it over. (And you could always get in some body-weight exercises while it’s in the oven).
English muffin mini pizzas, bagel pizza, and pita pizzas are smaller-serving alternatives that might satisfy your tomatoey-cheesy-carby craving. You can add plenty of fibrous veggies, like broccoli and zucchini, stack on hearty olives and artichokes, or add flavorful colored peppers. For lean protein to fill you up, add chopped chicken.
Check out whole wheat pita pizza recipes: http://www.wholeliving.com/130959/pita-pizza
2. The thinner the better
If you must go for the boxed version, go for thin crust. Just changing the crust can save you over 100 calories per serving. Save the extra carbs for your side of veggies.
3. Load it with veggies
1. As a topping- Saute’ up some veggies (peppers, onions, artichokes, mushrooms, olives, diced tomatoes, broccoli, spinach) and add them on. Adds vitamins, antioxidants, flavor, and a fill-factor that will allow you to stop when you’re full.
2. As a side- Don’t trust yourself to just eat pizza. We are a society trained to say “pizza and breadsticks,” so make sure you have healthy sides to compliment your new healthy pizza. Pepper slices, carrots, and grapes will compliment the hot pizza with a cold crunch and leave you satisfied and guilt-free.
There are so many alternatives- Greek, Tomato-Basil-Mozzarella, Chipotle chicken– pizza CAN be a healthy meal with the right tweaks. Challenge yourself to try nutrition-loaded versions that supplement your health.
Mayo-less Tuna Salad
Posted on: September 18, 2012
- In: Daily Practice | Nutrition | Raw Food | Recipes
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My plan for tomorrow:
Breakfast: Veggie Egg Scramble- with Sriracha, as always
Lunch: Tuna Salad, Raw Vegetables including Broccoli, Celery, Tomato. (Might decide to add a little hummus or salad dressing to the veggie container in the morning).
Snack: Trail Mix (Raisins, Cashews, Almonds, “Craisins”) about 2-3oz and a navel orange
Perhaps not for tomorrow, but made it anyway: Guacamole
1. Avocado-Tuna Salad
Nix the mayo and mix the Avocado. (Me gusta el aguacate)
Canned tuna (in water to reduce sodium)
Drained the tuna and mixed in avocado, cilantro, and celery. I love me a good crunch in my tuna salad.
Avocado contains healthy fats and antioxidants. Its creamy consistency and mild taste are great for mixing in any type of salad. (It’s high in calories, however, so I didn’t overdo it. I used about half an avocado and made guac with the rest- Recipe below).
2. Veggie Egg Scramble
Next, I sauteed broccoli, tomato, and onion. Scrambled it with 6 eggs so I can divide it up for breakfast over the next 3 days at work. TIP: Use low heat when cooking eggs.
Breakfast and lunch are ready for tomorrow 🙂
But wait, there’s more!
3. Guacamole
One does not simply let ripe avocados sit. Mine were starting to turn, so I took the other half of my avocado, opened 2 more, and made Uncle Armando’s Legendary Guacamole – Ole!
The back story: My Aunt Mary studied in Mexico for a few years. In her apartment complex, she met Armando. They began to fall for eachother, but she had to move back to the United States. So for one full year, all they did was exchange letters. He moved to the US, and they were married. 30+ years later, he is the guacamole champion of all the parties. Anywhere Uncle Armando’s guac has gone, it has become the requested dish. If there is no guac at a family party, we feel empty.
So here it is.. but I have to admit, I have never done it quite like him. He claims you must use the perfect avocado, but even if he handed it to me, there’s something magic about the way he does it.. Nonetheless, let’s try it:
1. Perfectly Ripe Avocadoes. All black, no toughness or brown spots, but not soft with any brown spots.
2. Fresh Limes
3. Salt
Slice the avocado long-ways. Bang your knife into the pit and twist to remove easily. Use a spoon to scoop out the insides, making sure to take out brown spots and the little knot at the ends. Use a fork to mash it up into a creamy consistency. Add 1/2 lime and 1tsp salt, or to taste. I prefer to chop fresh cilantro as Chipotle does.
Simple. Creamy. Delicious.
Have a great day all!
Headstrong Health: The Psychology of Getting Fit 