Eating out as a vegetarian who says no to dairy (most of the time) is a challenge. That’s why I don’t do it often. But fast food can be a necessary evil on a busy day of errands, if I forget my lunch, or if I’m traveling. While chain restaurants are being required to post calories, calories don’t provide the whole story. Lower calorie options can be loaded with sugar and lack protein, leaving you unsatisfied and headed toward a blood sugar crash.
Eating healthy on the go means being prepared and doing your research. It helps to have a go-to list of preselected options so you can grab and go. Try these fast food finds to make eating on the go a little healthier.
Denny’s Fit Fare menu: At IDEA Personal Trainer Institute West, I had the privilege of having breakfast with Kymberly and Alexandra from FunandFit.org. When Denny’s, which was across the street from our hotel, was suggested I was skeptical. I was pleasantly surprised however by their Fit Fare menu. Since they serve breakfast all day, try the Veggie Skillet. With egg whites, broccoli, spinach, mushrooms and potatoes it has 20 grams of protein and only 330 calories. While it may not be as fast they do offer take out service. (more…)
I’ve read a lot of diet books in my time. I worked at a bookstore in college so I had access to every one of them. I started my own fitness journey with two great books – Body for Life by Bill Phillips and Weight Training for Dummies. Body for Life taught me how to manage portions and eat a more balanced diet. (I was the vegetarian who didn’t eat vegetables and certainly lacked in protein as well.) Weight Training for Dummies taught me how to get off the treadmill and use those mysterious dumbbells.
You don’t have to work at a bookstore to know that there are thousands of diet and fitness books published annually. While each one claims to have THE ANSWER and their way is THE WAY to fitness, they actually all say pretty much the same thing:
I do believe you can learn just about anything from a book, but I have a better use for your book budget and precious reading time when it comes to fitness. The top five books I recommend to my clients are not about nutrition or exercise but they will help you live a fitter life. (more…)
One of my favorite books is The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest. Author Dan Buettner looks at areas in the world, dubbed Blue Zones, with large populations of people who live past 100.
He’s taken their life lessons to create The Power 9. These nine habits create a “blueprint” to living a longer and healthier life. The interesting thing is none of the people he studied consciously followed these Power 9 or set a goal to live to be 100. They just did. Their lifestyles and communities were set up to make long life possible.
Would you say the same of yours?
My community is working on it. We are working on taking the Power 9 principles and making Springfield, MO a healthier place to live. There are a lot of exciting ideas floating around, especially after Buettner’s visit to our fair city this month. In his presentations, he gave us examples of work in other towns (and almost the entire state of Iowa) using the Power 9 to create an environment that supports overall healthy and longevity.
Do you want to make your community a healthier place to live? Here are great ways to get started from his talk: (more…)
Cross training is included on many running training plans, but many beginning runners don’t know what it means or what they should do on those days.
Cross training day is the time to do something other than your sport to help prevent injury from repetitive stress and work on activities that help you do what you do better. For runners, strength training is a must. Strong and healthy muscles support the joints, give you more power, and help increase endurance. To make your next 5K a little faster or improve muscle endurance for your first half marathon, try these five strength training moves on your cross training days.
I have been a vegetarian for about 14 years. I know it makes me healthier and it gives me great energy. I also know it’s not a magic bullet for weight loss and good health. You can do it wrong.
For example, vegetarians can start out as carbitarians. Pasta is an easy dish that pleases most everyone, making it a staple for new vegetarians. Eating lots of fruit and vegetables seems to be easy enough but what else do vegetarians eat? Where does the protein come from?
If you give up all animal products (making the jump to veganism) it can become even more confusing. You may start to rely on overly processed vegan substitutes that can be loaded with extra sugar or chemicals to make up for the missing animal ingredients. (more…)