The "Mini-Vacation" (and why you should take them)

I have to be honest: Ever since I left my full time job, I've pretty much been living the life. So far since I've been home, I've dyed my hair, attended a wedding, went out to dinner at least three times with my family, went to an authentic Lobster Bake on Fisher's Island, saw Phantom of the Opera with my family and today am going to the beach with my dad for some tanning (finally). Granted, this isn't going to last forever. Once I go back to Boston Monday it's time to crack down on my writing and my books, but still, it's pretty sweet.

The original plan for this week was a trip to Cape Cod for tanning, nice hotels and delicious dinners. However, the weather didn't really cooperate, so we made do. And I couldn't be more happy with our decision. These "mini-vacations" (I like to call them) are absolutely fabulous, especially for families, young professionals, and busy bees. Think about it: instead of taking a week off of work (or life), you can take little bits of hours here and there instead. I hear so many people complaining that they never get a vacation, and would die for a couple weeks to themselves. Well, I'm here to tell you that vacation is just around the corner, no matter how busy or chaotic your life is!

Next time you get out of work early, take your husband and kids to a nice dinner somewhere by the shore, followed by some good, authentic ice cream. Or maybe take off and go mini golfing or go-carting to change it up a bit. Have some time on your lunch break? Escape the office for a mani/pedi with your sister, your mom or even yourself! If you have a free weekend, do something crazy like taking a day trip to Martha's Vineyard or Cape Cod (if you're from the North), or going for a long hike with the family. If you're a single working gal, grab a bunch of your pals (men and women) and hit the mountains for a mini camping trip fully equipped with tents, S'mores and yummy food for the grill.

It doesn't matter what you do. The point is that we all deserve a little vacation once in a while, and these "mini vacations" are perfect for anyone's schedule. So clear a few hours and watch what a little trip can do for your attitude, your mind and your overall happiness!

XoXo,

The Healthy Chick

Stuck in a Rut? Go for a RUN!

This may sound strange, but years ago when I was applying to college, I began my college admission's essay...wait for it...at the gym! Yes, while hundreds of other students put in hours at the library or glued to the computer chair, I began scribbling my essay (that got me into JMU) on the elliptical machine...with a pen and piece of scrap paper. What can I say; a light bulb hit while I was trucking along on the machine and I went with it. I've also thought of article ideas on long runs, have worked through job stresses by lifting weights and have tackled my way through life's toughest decisions simply by going for a long walk.

While this may sound completely out there to you, I promise I have a point. That is that 99% of the time problems can be solved through exercise. Hear me out. Normally when we're stuck in a rut (whether it be a deadline or a mini life crisis) we tend to shut down and fall apart. That's how I used to handle problems in high school. If I was upset about a guy, an assignment, or a tricky decision, I'd shut down completely. I'd run into my room, slam the door and just sit there with my problems feeling sorry for myself. But let's be serious: that gets us no where. In fact, it's working backwards, and no one wants that.

Instead, next time you find yourself in a tricky situation, or even when you're having one of those "brain farts," go for a swim. Or lace up your running shoes and hit the road, even if you only go a couple miles. It's amazing what our minds can do when we let loose and relax. And that's exactly what exercise does for us. Not only is it beneficial for weight management and healthy hearts, but exercise is a 100% mind-clearing miracle drug. It cures problems thick and thin, whether it's anger from your unreasonable boss or a difficult financial decision you're not sure of. The thing is: exercise gives you all the answers you normally wouldn't think of yourself. Whether it's the change of environment or simply getting your body moving, all I can tell you is that it works. And boy does it work well. So I challenge you to tackle your rut the right way, the healthy way for once, and see how wonderful you'll feel afterwards.

Feel free to share any stories or successes you've had by "running through a rut."

Be Creative & Colorful With Your Food!

I'm often asked many questions when it comes to fitness, diet and healthy cooking. Today I was asked on my website what the best options are at the grocery store for healthy cooking that'll ensure a good look by next weekend. Then there's my sister who would call me nearly every week when she was in college asking what the "best" or "right" choices are for her meals.

While I'd give her (and many others) my two cents plus some nutritional wisdom, the thing is: there is no RIGHT choice when it comes to what you put on your plate. Sure some options are much better choices than others, but it's oh so much fun to experiment and try new things, rather than go with the usual boring "health foods." What's the fun in same old, same old? Spice it up with a little variety, girl! Instead of loading up on bananas and apples like you do every weekend, buy oranges, grapefruits or berries that are on sale. Tired of the usual rice pilaf? Mix it up with long grain or brown rice with some olive oil and fresh herbs, or substitute a hearty sweet potato for your usual starchy go-to choice. Eat grilled chicken every. single. night? Purchase some fresh salmon or tuna to saute or bake in the oven! Liven up your salads with pretty colors by adding mandarin oranges, berries, avocado, egg whites, sugar snap peas or edamame. And add some spice and zing to your food with garlic, chili powder, red pepper flakes, cumin, cilantro and any other herbs/spices that intrigue you!

Sometimes I buy new, fun things just to try them out and change things up a bit. For instance, they other day I bought fresh corn because it was on sale and some pineapple, even though that's not a usual staple for my weekly grocery list. I also purchased some fresh dill because I was making homemade salmon and didn't want to use the usual dried dill flakes; I wanted to make it special. Lesson learned: variety is the key to a healthy, balanced, delicious diet!

What are some funky, delicious recipes you've created by adding a little variety?

A Little Bite Goes a Long Way

I have a confession: Sometimes when I go into Dunkin' Donuts for my morning coffee, I ask for one munchkin. Yes just one chocolate glazed munchkin donut. (They usually give it to me for free.) And sometimes I just take one nibble of it and throw it out, but boy does it satisfy my sweet tooth. I also tend to pick at pizza (I nibble at the pepperoni or cheese), burgers, nachos, and other such indulgences.

Don't get me wrong: if I want the whole thing, I'm going to eat it. However, if I'm not that hungry or know something is going to upset my stomach later on (I am supposed to stay away from wheat after all), I settle for a bite or two and move on. My parents and friends used to make fun of me, calling me a "bird" because I pick and nibble at things. However, that's not really the case. Boy, CAN I EAT, when it's something nutritious, energizing, tasty and satisfying...when it's something I'll enjoy to the fullest. However, when I just want a little, teensy weensy bite of something, I really don't see a reason for eating the whole damn thing. Who cares if other people will judge you. If you just want a bite of the burger or don't want the bread, so be it. If you want the whole steak, FINE...go for it girl. Get what YOU want, and don't be afraid to pick 'n' choose or not finish your plate.

I thought about this today and realized the whole just-a-bite-of-the-donut method holds true in many aspects of life. If you aren't ready to run a full three miles, run the first two and walk one. Hey, it's better than staying inside on the couch saying "I can't do it." If you're ready to make a big change but don't think moving to a new city is right for you at the moment, get involved in some new clubs or redecorate your house. Do you see what I'm getting at? So many of us think we have to go all or nothing, but that's not the least bit true. So go ahead: take a bite of that munchkin with your next iced coffee or walk that second lap. And don't worry about what anyone thinks of you.

Make your life all about "me"

So in the past month I've done quite a lot: I've lost a few pounds, learned to love running, quit my job to pursue my dream as a writer and dyed my hair brunette. And I have to say it feels pretty darn good. It's refreshing to make some healthy changes to your life once in a while, and I felt that I was well overdue for some.

Of course I've made changes in my life before, but this is the first time that I've done all of it for me, myself and I. Yes, while that sounds a little selfish, I think we all need to take some time to live for ourselves once in a while. Not for anyone else. And that's exactly what I'm doing. My more in shape, running-obsessed, free spirit, brunette self are all things I did for me, things that that define me. I didn't make any changes for a guy, my family, or a friend for once. This is all about Rachel.

So my advice to you is to break that habit of living for someone else and go out and get what you want. Tackle it and make it your own. Trust me, you'll feel much better afterward.

A Runner's Diet: Hot Tips From RD Allison Rovtar!

So, I wouldn't really call myself a "runner" per se. However, that doesn't mean I don't absolutely LOVE doing it. I remember seven years ago on my 16th birthday when I couldn't even run a mile without getting winded and let down. Now at 23, I run nearly every day, sticking to 3 to 4 miles at a nice steady pace. I absolutely love the way it makes me feel afterward. I love the wind blowing through my hair. I love how it gives my face this unbelievable glow like no other when I'm finally finished. And I love how it makes me feel strong, healthy and beautiful. Let's just put it this way: I love running and admire all of you healthy, avid runners out there. But let me ask you this: do you know the BEST way to eat when training for a race? How about what to grab in the morning before your quick 2-mile loop? Do you need to guzzle lots of water before and after? Not a clue? I wasn't 100% positive myself. That's why I asked Registered Dietitian, Allison Rovtar from Chicago, to be featured on my blog as a guest columnist. Here she shares hot, exclusive tips and advice for all you runners out there!

RC: So, you just woke up and you're going out for a quick 3 to 5 mile run in the morning. Do you suggest you eat/drink anything before? Wait 'til after?

AR: I always encourage my clients to eat about 45 minutes prior to working out. This allows them the energy they may need to have a good run. A good rule of thumb is to have something that includes protein, carbohydrate, and fat. This could mean an apple with 2 tbsp peanut butter, oatmeal with chia seeds, or even Greek yogurt.

RC: What should women in particular be aware of when following a runner's diet? Anything you'd eat more of? Leave out?

AR: People used to believe that you had to load up on carbs weeks before and this just isn’t the case. Yes, you do want to be sure you are taking in adequate calories from carbohydrates but no need to overdo it! Overdoing it and consuming too many carbohydrates the night before can leave you feeling bloated for race day. Carbohydrates are, however, a necessity as they provide us with the glycogen needed for energy! Complex carbohydrates are key and generally my endurance athletes consume 55% calories from carbohydrates, 25% protein, and 20% fat but these numbers can vary a bit person-to-person. In the days leading up to your event you can up your carbohydrate intake to 60% if desired.

RC: I know many people (not myself) who run well over 13 miles-sometimes more-on a regular basis? What should they be fueling up with? Do you suggest gu, gels, etc? What should you drink?

AR: I suggest runners carry Gu or Gu Chomps with them when planning on running anything longer than 45 minutes. This will help with energy levels and for most people stop them from hitting a “wall” during the latter miles. A good rule of thumb is 1 packet (Gu) or 2-3 Chomps every 45 minutes to 1 hour. During a half marathon or marathon I encourage runners to switch between water and an electrolyte drink at each station. They usually have both throughout the race. For some runners it may be important to walk through the water stations. This way they get enough water in and don’t spill most of it while trying to drink and run!

RC: How do you prep most effectively for a race? A 5k? A half marathon? A full marathon? What kind of meals do you suggest you eat drink before/during/after? The night before?

AR: Each race is going to be different. The mileage plays a significant role in the prep before, during, and after. I always encourage runners to add chia seeds to their meal plan. Chia seeds are an excellent source of omega-3’s and calcium. A lot of research has shown that when chia seeds are ingested they form a gel like consistency in the gut. This can help slow the breakdown of carbohydrates.

The before routine is going to vary from person to person. Before the Rock ‘N Roll Chicago half, I had a banana with peanut butter and 8 oz. of an electrolyte drink. Experiment with what works for you and do not try something new race day! Marathon runners may need more to eat the morning of. I have had some clients who will have three pieces of whole wheat toast and almond butter the morning of so they are not starving mid race!

Hydration post race is especially important. Be sure to consume water and pay attention to the color of your urine. If it is light yellow a few hours after your race, more than likely you have adequately rehydrated yourself!

RC: What's your #1 nutrition tip for women athletes?

AR: Rest days! Be sure to listen to your body. Women tend to push themselves to the point where there body begins to breakdown and this is where injuries can happen. Taking a break from running and doing yoga or Pilates is always a great idea!

RC: What do you do to stay fit and maintain a healthy diet? Are you a runner? Do you go to the gym? Any special diets you follow?

AR: Along with being a Registered Dietitian I am also a NASM-Performance Enhancement Specialist, so staying healthy is important! I enjoy running and boxing for my workouts along with resistance training. I work at a gym so it is very easy for me to get my workouts in! As far as special diets I try to ensure complex carbohydrates and adequate protein. At the end of the day my calories usually add up to about 45% carbohydrates, 30% protein, and 25% fat.

RC: Thanks Allison! I definitely learned a lot. Be sure to check Allie out on Twitter at Allie_RD for more sweet nutrition tips!

The Healthy, No Fuss Guide to a First Date

So, I’m going on a date tonight and I have to say I’m quite excited. Hey, dates are fun. While some of my friends (whose names I won’t mention) get nervous, sweaty and, well, gassy, before a first date (HA), I think about other things. “What do I eat? What will I wear? What do I order? How much do I drink? I’m a “light weight” these days…what if I get too drunk? Will I look OK? He’s older then me...what will he think of me?” Seriously, that’s what is going through my mind right now and it’s not even 9 a.m. OK, I’m exaggerating a tad, but really these are things you need to think about ladies. Alas, here is my quick-fix Healthy Chicks guide to a first date. Hope you enjoy!

What to eat the day of the big date:
Yes, what you eat the day of a date really does affect the way you look and feel that evening. Let’s just put it this way: today is definitely not the day to try out that sugary coffee you’ve been eying, or order the burger at lunch. No, no, no. Today you must be cautious so you feel like a complete babe later on. This means cut back on sugar, sugar substitutes, refined starchy carbs, extra salt, sodas or other fizzy drinks, hefty meals, and even sugar-free gum. These are all things that make you feel BLOATED and no one wants to feel bloated right before a night out in the city. I packed my bag for work accordingly so that I can feel extra-good tonight.

Breakfast=2 pieces Ezekiel toast with 1 TB smart balance butter; 1 egg mixed with 1 egg white, cup of black coffee (I wanted my breakfast to be filling, so I went with 2 pieces of sprouted grain toast served with an egg+ egg white for ultimate protein, then obviously coffee for my caffeine fix)

Snack=ANOTHER iced coffee+ banana (The first coffee didn’t quite do it for me so I picked another one up at Dunkin’ on my way to work for an extra kick (iced with a little skim, no sugar)…and gotta love fresh fruit in the morning, but this would be even better topped with all natural peanut butter or almond butter!)

Lunch=Lemon Zest Luna bar with Clementine (I chose a light lunch today because I know I’ll be drinking and probably eating appetizers later, plus the Luna bar is great for protein. Not to mention, it’s packed with calcium, folic acid, vitamin D, and iron, all super good nutrients for women.)

Afternoon snack=large bowl of pineapple topped with Greek yogurt and cinnamon (for a sweet ‘n’ fresh afternoon pick-me-up)

Dinner*=large salad with fresh spinach, feta cheese and lots of fresh veggies drizzled in olive oil and lemon (skipping the salt this time in my salad so I can feel bloat-free) *If you are going out to dinner, order what you want and eat until you’re full. If you loooove salads and grilled chicken, get one. If you’re a steak girl, go for it baby! Just take into account how it’s going to make your body feel later on, and if you’re having lots of cocktails cut down on the high-cal dinner options. For me, I usually get a fresh salad, grilled chicken or a seafood entree and skip the fried or carby entrees because they upset my stomach due to my gluten intolerance. So, eat what you know your body can handle…do your body good.

How to Make Sure You Have Enough Time:

If you’re like me, I like to get in a kick-butt sweaty workout session the day of a date. It not only makes me feel fabulous, but it also works wonders on your confidence. Since I knew I wouldn’t have time nor want to exercise after work, I decided to get it over with in the morning. Yes, I woke up at 6 a.m. and forced my butt to the gym. While getting out of bed was a little bit of a struggle, I couldn’t have felt better once I was there. I went for a quick yet sweaty workout since I knew I only had 45 minutes, an hour at most. I started with 25 minutes of intervals on the elliptical, alternating 30 second full-out sprints with a minute of steady paced jogging. Once I was dripping in sweat, I knew I did something right. After all, that’s the goal. After I spend the next 20 minutes or so doing weighted lunges and squats, mixed with shoulder exercises (overhead press, shoulder presses, etc). I then jogged home to end my workout the right way!

Also, if you have time in the morning, pick out your outfit ahead of time. Yes, I know it sounds a little Elementary school-ish, but no one likes to be running around last minute like a chicken with their head cut off. I mentally decided what I’m going to wear tonight so it’s in my mind. That way, when I get home from work, I can eat dinner and get ready without all the last minute hustle bustle.

What to wear:

It’s always good to be aware of what kind of place you are going to before your date. Luckily this time I know exactly where I’m going, so I’m going to dress accordingly. The place is nice and on the waterfront, so I’m planning on wearing a bright-colored dress with nice flip-flops. Classy yet not over the top (i.e. no high heels). However, sometimes you have to make a judgment call when you’re not exactly sure where the date will be held. I always say go classy over tight and skanky and wear something YOU’LL feel comfortable in. That’s the most important thing for me.

One time, I was completely UNDERDRESSED on a date and couldn’t have felt more awkward. I was under the impression that we were doing something low-key and chill (i.e. going out for ice cream) so when the guy I was going out with told me to meet him at Eastern Standard last minute and I rolled up in jeans and a tee, I couldn’t feel more of an outsider. He was in a collared button down and nice pants, women were dressed to the nines in jewelry and cocktail dresses, there were white tablecloths and candles on the table, and there I was in my girl-next-door t-shirt. YIKES. Never again…never again. I guess I learned my lesson to always dress a little bit above average at least.

What to Drink:

Typically, I go for a glass (or two) of red wine or a vodka seltzer with a splash of pineapple or cranberry juice. These are great choices, especially during a hot summer night by the waterfront☺ However, use your best judgment and drink what you want…just know your limits…don’t want to get sloppy!

When I want something more indulgent, I usually go for a margarita on the rocks or a vodka pineapple…mmm!

To Kiss or Not to Kiss...
Well, this one's up to you!

Well, that’s all for now. Enjoy your date!

XoXo,

The Healthy Chick