My nutrition the past 7 weeks

any other year, I started fresh with a menial number as a goal. Minus 18 pounds (or 15 depending on the scale) I literally devoured my original goal.

Its not that I dislike the way that I look, or even that my clothes don’t fit, the best way to bring in the New Year is with a challenge. Accomplishing something specifically for yourself sets a great momentum for the rest of the year. Now that I have gotten a taste of that ever so present sweet success, I want more. Initially I thought ten pounds to be an attainable goal by spring.  But after attaining that in just 2.5 weeks I knew I had to set the bar a bit higher for myself, after all – I’ve been through this before. From 10, I added 5 more and from there my goal is a 25 lb loss by mid march. 7 pounds in 2.5 weeks is a good healthy goal.

How is this happening? Well first I had to fully commit. I hyped myself up to the point that I was excited to see what I could do with the challenge. And again – my motto for 2011 is “You’ll never change anything – if you keep doing the same things” simply put – change it up, do more. I have avidly been working out at least 4 times a week for the past 4 years.  With that I was simply maintaining, with this attempt at actual LOSS came adding 3 more days of workouts, and some times twice a day.  7 hours of intense cardio a week is no joke, and it’s just the SHOCK a body needs to firm up. Also in addition to revamping my workout schedule. I have been less lenient with my everyday diet. Simply put, I am staying fully committed, lots of proteins, soy and naturally low calorie foods. Sure I’m tempted – everyday in fact, but I weigh the sense of accomplishment with the momentary gratification – I may or may not get from eating a pizza or ice cream. There is much to be said about self-control, those who have none will never accomplish any tangible goal long term.

Why now? The better question is “Why not Now” – I’m coming up on some of the most important structural years of my life, I am under the impression that what I do now and accomplish now will continue to set the tone for the rest of my life. What better way then setting a goal for myself and beating that goal down, stomping on it – and accomplishing more than I set out to? And alone – under no influence of anyone else. I learned along time ago, you can’t wait for anyone to give you a push, and that if you cant motivate yourself – you may not be worth motivating at all.

Because – in the end, the only one that can do the work is YOU… and in the end you’re the only person responsible for success or failure.

All these things are based on the makings of Roberta Tabb, controlling my life – one goal at a time.

For some, 15 seems a small number but for others a little too ambitious, but for me its just the challenge I need to jump start my year. I’ve asked myself many times why maintaining and toning aren’t enough for me?  I realize I haven’t backtracked, and as the years pass my consistent workouts have intensified and I can feel (and see) myself getting stronger. The conclusion I’ve come to has something to do with that perfection I strive for (in everything in life) but is probably unattainable. I do acknowledge this, but the ride has proven to be most gratifying.  Because of the intrigue of pushing my self a little further each month, I have no desire to wait until my clothes no longer fit to maximize my fitness goals.

That intro leads me to my current position. It’s about 7:30 in the evening and I’ve just completed my 2nd workout of the day. I can’t exactly describe how I feel, I’m tired but I still have the post workout “high”.  My mind is racing and my limbs feel elastic but after a half hour of cool down the tired will set in deeply. At the generous urging of a coworker with a coupon I signed up for a trial membership at New York Sports Club. The “prestigious” club was less than I expected but certainly got the job done. Now I am left to decide whether this is a good fit for me. Not only working out after work, but at a sports club opposed to my neighborhood Ballys – which has got the job done for the past 7 years but lacks ambiance and motivation. I will say NYSC is extremely convenient, being across the street from work and from what I saw today is filled with healthy looking (skinny) Manhattenites. In another situation that might be irritating, but I’m almost certain I would rather see those opposed to the loud questionable constituents of my regular gym.

I think it would be worth my while to continue a double workout twice a week, which would increase my workout schedule to 6 instead of four and I would still come out with 2 completely gym-less days a week. This ought to jumpstart my new regiment nicely. I think an interval like this a few times a year might be turn results, but I’m not sure I could keep it up year round.

Either way, I am EXtRemely excited to see where this might take me.  Accomplishing a goal like this early on and maintaining is the best sort of motivation for the rest of 2011.

I am urging you all to start today … in completion you will have started your year the best way imaginable.

I’ve checked out a few easy recipes that leave you full and refreshed. While checking these out remember organic is best BUT shopping at your neighborhood fruit and vegetable stand can drastically decrease carbon foot printing.

Spinach Pomegranate Salad with Apples and Walnuts

4 cups baby spinach leaves
1 apple, cored and chopped
1/3 cup pomegranate seeds
1/3 cup chopped toasted walnuts
4 slices bacon, cooked and crumbled
2 ounces blue cheese, crumbled
1/3 cup pomegranate vinaigrette (recipe below)

Toss all ingredients in a large bowl.  Serve immediately.  Yield: 4 servings.

Pomegranate Vinaigrette

1/2 cup pomegranate juice (I used POM Wonderful)
1 tablespoon balsamic vinegar
1 teaspoon Dijon-style mustard
1 teaspoon honey
1/2 cup vegetable oil (any neutral-flavored oil will do)
salt, to taste
fresh ground black pepper, to taste

In a medium bowl, whisk together pomegranate juice, balsamic vinegar, mustard, and honey.  Slowly drizzle in the oil, whisking constantly, until it’s all incorporated.  Season to taste with salt and pepper.  Yield: approximately 1 1/4 cups.

Recipe curtsey of  – http://pinchmysalt.com/

Rustic Fall Salad

1 fresh pear, sliced
1 fresh peach, sliced
1 large green apple, sliced
½ cup chopped walnuts
½ cup bleu cheese, crumbled
½ cup feta cheese, crumbled
½ cup Craisins
¼ cup raisins

Combine all ingredients in bowl, and chill in refrigerator for 1 hour. Add lemon juice to the mixture to prevent fruit from browning, if needed.

Recipe curtsey of – http://www.associatedcontent.com/

Strawberry Spinach Salad

• 1 pound(s) strawberries, hulled and cut in quarters
• 5 ounce(s) baby spinach
• 3 tablespoon(s) balsamic vinaigrette
• 4 ounce(s) goat cheese, cut into slices
• 2 tablespoon(s) pine nuts, toasted

Directions

1. In large bowl, combine strawberries, baby spinach, and balsamic vinaigrette. Toss to coat.
2. Divide among serving plates and top with goat cheese, and toasted pine nuts.

Recipe curtsey of – http://www.goodhousekeeping.com/

I am planning on giving these a whirl in the month to come. I’ll let you know how I make out. Remember … Stay Extremely Inspired!

My weekly routine has been totally consistent, really since the beginning of the year and I feel myself getting stronger and leaner week by week. The key will be to not ruin months of torturous work outs with a week of gluttony. Not only have I done extensive research on my resort but also I have compiled a few tips to thrive on while I’m away. I will totally let you know how it works out.

Firstly, vacations should be an opportunity to re-energize, refresh, and relax from everyday stresses and NOT an excuse to take a break from healthy living.

Be prepared. Be sure to pack workout clothes and sneakers. Maybe even a jump rope or resistants bands if you aren’t sure if your accommodations offer a place to workout. A jump rope doesn’t take up much space in your luggage.

Plan to learn a new sport on vacation. This could be simply joining in a volley ball game or playing a few holes of gulf. Most resorts offer these kinds of activities daily.

Use the fitness center. Yes we are on vacation, but resorts and hotels offer it for a reason. Beforehand, plan to use the fitness center a specified number of times during your stay and don’t break that number. Personally I’m going for 4 out of my 6 day trip.

Make the best of your surroundings. I’m going to the Caribbean, which means many beaches. I plan to jog along the beach in the wee hours of the morning if it’s possible. Also walking in sand is a great leg and thigh workout, but wear sneakers to avoid injury, it’s harder than you think. When shopping you could also take walking or renting a bike to the surrounding cities into consideration… that is if it’s safe for tourists to do that. Walk or ride briskly and take steps instead of escalators and elevators in shopping plazas. Also take advantage of all the FRESH fruits and vegetables, after all at most resorts its grown local. (I read that my resort has the freshest mint! CHEERS to the Mohito!)

Surfing, swimming and snorkeling. Surfing is a total body workout that challenges every muscle in your body, even if you just paddle out to the waves. Snorkeling is more relaxed, but you can add intensity by swimming a little harder. Or plainly, you could just go for a swim. A few laps will get the blood flowing. (I won’t be partaking in any of these – I don’t like water creatures much)

Moderation is key. As always, enjoy your favorite things, just not every day, all day. Maybe choose one exciting thing to try from the buffet per day and try to drink water with each meal and in between alcohol beverages.

Happy Vacationing!!!!

Nuts, an assortment of unsalted cashews, peanuts and almonds usually does the trick with only a handful. And you can buy prepackaged so you simply grab one before you leave each day or store them in your desk at work. Stick to a handful and pay attention to the calorie content per serving as nuts are very good for you and have healthy fats and oils they are also high in calories.

Carrots, I usually opt for baby carrots because they are the perfect size and usually come peeled. In preparation for the week I suggest you buy a bag then spilt them up into five different snack bags for each day of the week. Again, you can grab one from the fridge before you leave for the office.

Try doing this with an assortment of healthy things to pick from. Do this with everything from raw broccoli and cauliflower to oranges and rice cakes.

Dried Fruits (no sugar or preservatives added)

On top of fresh fruits and vegetables more convenient substitutions are dried fruits. Not many of us have dehydrators but u can find dried fruits in almost any grocery store or deli. Be careful to mind the specific serving amounts and look to see if sugar has been added.  I especially look for dried cranberries and apples. These taste awesome and can give you a burst of healthy energy.

Nutrient Facts

• Some fruits are excellent sources of fiber: Raisins, apples, dates, prunes, figs, pineapples. These are also high in potassium and practically fat-free.
• Dried apricots are loaded with beta carotene.

• Apricots and raisins contain a good amount of iron.

Asparagus

Asparagus usually gets a bad wrap but I’m a fan, it’s among the vegetables that are virtual “super foods”. It is an excellent source of vitamin K, the B vitamin folate, vitamin C, vitamin A. Asparagus is a very good source of numerous B vitamins – including vitamin B1, B2, B3 and B6 – as well as dietary fiber, manganese, copper, phosphorus, potassium and protein. One cup of broiled asparagus only has about 44 calories and whole host nutrients.

Keep in mind what you  “should” be snacking on …

Check out my Edamamae post below…

Edamamae

In the past I recall thinking the holidays were the only time that it was OK to overeat and overindulge (in everything). Not only was I wrong but I have also suffered the consequences. How sad is it to not be able to fit a dress you overindulged on pricewise because you overindulged foodwise?

Here is an easy list of (not so obvious) tips I’ve compiled to keep you from having to drop newly added pounds before you watch the ball drop…

Be real – This is maybe the most useful bit of information I’ve found. The average American gains at least three pounds from Halloween to New Year’s. That said, how about focusing on maintaining as opposed to losing weight for the season?

Drink Lightly - Around the holidays there is always some beverage that has some kind of seasonal tweak, whether its spiced Egg Nog or a pomegranate margarita. More than likely the little extra something adds sugar and calories to these festive drinks. take it easy, maybe stick to Tonic with lime if eating as well. Or four ounces of a red wine should keep the calories down. Afterall .. who wants to be the holiday party drunk? (we’ve all seen it!)

Don’t come hungry – Let’s be real — the holiday season brings on invites to events to things you forgot you ever knew about. From fundraisers to office parties, don’t expect to get your fill there. Chances are the food will be high in fat and sugar and coming hungry will force you to overindulge. Nine out of 10 will overeat if they skip meals, so eat lightly beforehand. This leads me to the next tip.

Bring a healthy dish – If you’re invited to a dinner party or office gathering that constitutes some kind of offering to the fellow masses, bring something healthy. And of course, according to me healthy can also mean quick. Pick up a festive fruit or vegetable tray or simply spice up some fat-free applesauce.

Dress to form – This may be my favorite tip of all time. Wearing form-fitting clothing, or things that fit perfectly, as opposed to loose-fitting clothing will cause you to be aware of your eating. No one wants a bulge, or to appear larger than they are.

Size always matters – In this case, in buffet situations grab the smallest plate. There are usually smaller plates by the appetizers and desserts; use those for your main meal as well.

Plan – Plan your parties and events.  If you have more than one or two in a day, limit eating and drinking accordingly.

Lastly, don’t panic – One day of overeating isn’t going to bloat you into full cow state. What really matters is the amount and types of food eaten over time. Stay aware and enjoy.
HAPPY HOLIDAYS!!!!

All hail Cayenne! Full of Vitamin A, this fiery spice gives big kicks in small amounts but also does wonders for the body. Cayenne pepper has been known to fight inflammation, stomach ulcers, boost immunity and has many cardiovascular benefits. Truth be told, before this health enthusiast works out she mixes 8 ounces of water with a half teaspoon of ground cayenne pepper and a half a lemon or lime. This really gets your heart rate up and gives you a little boost while working out, more importantly cayenne pepper is known to speed up you metabolism.

Another beneficial but gentle spice is Cinnamon and it is found in all of our cabinets no doubt. Not only can it prevent clumping of blood platelets but the mere smell of it is said to boost your brain function … specifically enhancing your memory.

If you are obsessed with cleansing and detoxifying (as I am) juicing is an easy and effective way to achieve your goal. Instead of fasting – juice. Instead of dieting – juice. Everything the body needs to maintain strength and endurance can be found in natural fruits and vegetables.

At the VERY least you can add your daily servings of real fruits (instead of pop tarts) and vegetables (instead of California rolls) and at the most you will boost your immune system and detoxify your body.  Green juices contain lots of chlorophyll, chlorophyll helps to rebuild our blood cells, thus removing mold, parasites and toxins. Many studies even show it can prevent and remove cancer cells. Theses raw vegetable juices or “green drinks” are an excellent source of vitamins & minerals, and nutrients that help supply essential elements required for the body’s healing processes and cell regeneration.

Lastly you can lower your carbon footprint with juicing .. this simply means finding alternative ways of doing regular everyday chores and routines. Easiest way to do this is to keep it local. Check out your local markets for fresh produce. Not only does it support small neighborhood businesses but its also more likely that the produce was grown by local farmers thus cutting some pollution that would be caused by shipping from other countries as well as the intake of pesticides and toxins.

Also keep in mind that by simply juicing, you are in the smallest way contributing to a “Green Lifestyle.” By juicing you aren’t using plastic bottles … those very bottles that end up in landfills. There are SOOOO many reasons to partake in this awesome lifestyle, to name a few …. It’s GOOD for you! Its cost effective, it’s GREEN … AND also … I DO IT! Happy Juicing!