Crunching Thanksgiving's Numbers

Whether you will be cooking or just eating, it's never to early to start planning for your Thanksgiving dinner.  Conscious "spending" will go a long way with damage control!  How long would it take to "burn off" this Sweet Potato Casserole?  Read on.... 

The values below are averages based on a 155-pound person. Turkey, at about 150 calories for a 4-ounce (skinless) serving, it’s hands-down a healthy choice. From The Food Network.

Starters
•    6 stuffed mushrooms = 350 calories = 1 hour of belly dancing
•    1 serving spinach-artichoke dip  = 320 calories = 35 minutes of sit ups

Sides
•    ¼ cup gravy = 50 calories = 15 minutes of vigorous house cleaning
•    1 cup stuffing = 350 calories =2 hours of yoga
•    1 cup green bean casserole = 400 calories = 45 minutes of push ups
•    1 cup sweet potato casserole = 500 calories = 45 minutes of jogging (10 minute mile pace)

Desserts
•    1 slice pumpkin pie = 400 calories = 45 minutes of basketball
•    1 serving apple pie a la mode = 575 calories = 1 hour 10 minutes of spinning
•    1 slice pecan pie = 500 calories = 1 hour of high impact aerobics

 Stay tuned for recipes to "lighten the load" on your favorites!   ~Rachel

Tricks....or Treats?

“They’re so cute and little”  you tell yourself as you frantically toss 5 bags of Hershey's miniatures into your cart – 2 more, by the way, than you need.  And so it begins…..  Every year we swear we aren’t going to gain weight at the holidays, we play little tricks on our minds, rationalizing that it's only for the holidays.  Well, for many people, that slippery slope starts at Halloween, not Thanksgiving. Here are some easy to follow tips to keep from Tricking your weight loss efforts with too many Treats!

1.  Buy only candy you don’t like – why test your willpower??

2.  Skip the candy completely, get little bags of pretzels or sugarless gum instead.

3.  Buy it at the last minute.  You'll hit the sales and save calories you don't eat.

4.  Don’t buy more than you need.  Run out early? Watch a scary movie rather than         be tortured by leftover candy.  If there are extras, give them away or throw them out. Better than wearing them on your hips tomorrow!

5.  Hide them -  out of sight, out of mind. Put them on high shelves or hard to get cabinets, even in dark bags. Or ask family or friends to hide them for you.

6.  If you feel in control, allow yourself to have one, but make up for those calories – do 20 to 30 minutes extra cardio (yes, it takes that much) or skip the bread or wine with dinner. 

Enjoy your Holidays, and lose weight too by setting realistic goals and giving yourself pre-planned treat meals.  Cut back on your daily calories and increase  your exercise.  Not just cardio but resistance training that produces calorie-torching muscle.  You can lose weight through the holidays, as one of my clients, Michelle did – she actually started at Thanksgiving and went on to lose 82 pounds over the next year! See her blog at my website, rachelryansfitness.com. Maintain control by giving yourself permission beforehand to enjoy a few treats -  then get back on track.  Show those M&Ms who’s boss!

Happy Halloween!  

 ~  Rachel

Take the Stairs!

I love to run stairs - especially the ones in buildings -like schools -where you know you're not supposed to..... When I was a teacher, I would sprint up and down, defying the cameras that lurked in every stairwell.  When I lived in Georgetown, WDC, running the stairs that were in the movie "The Exorcist" - made my lungs and quads burn, as I pictured Linda Blair's head spinning .... 

Whether you are at work, home or on the playground, sprinting on the stairs can burn 200 calories or more in just 20 minutes! Plus it helps build endurance, increase muscle power, balance, and flexibility. And you get a nice tight butt to boot! 

Got Milk? "Shake it up" ...with Chocolate!

Over the past few years, dark chocolate has become a staple in our diet.  What with all those  "cell-protecting flavanol antioxidant compounds",  who could resist a square or two a day? 

Besides  putting you in a feel-good mood,  they increase HDL (good) cholesterol levels, reduce blood pressure and enhance blood flow to the brain.  Just two tablespoons of natural cocoa have more antioxidant capacity than 3 ½ cups of green tea, ¾ cup of blueberries and 1 1/3 glasses of red wine.

Mix cocoa with protein rich milk and you'll get 16 grams of protien to  repair the muscle you just tore down.  The cocoa also has  6 grams of fiber,  and a chemical called theobromine which acts like caffeine for another energy kick!  Try my recipe for a  powerful post-workout recovery drink that will have you sprinting for the blender! 

Cocoa Moo
1 1/2 cup  Calorie Countdown non-fat milk by Hood
4 frozen chocolate milk ice cubes (make ahead of time)
2 level Tablespoons  dark cocoa unsweetened powder
2 Splenda

* Blend until smooth and thick

Find a "Fun Run" near you!

With the long hot summer behind us, and the cool crispness of Autumn in the air, you may feel a bit more frisky and energetic! - This is the perfect time of year to take on one of the many local 

"Fun Runs".   Not a runner?  Having coached many non-runners to complete their first 5K, here are some suggestions....

1. Walk/run - even just half.  Most races are 5K's, which is 3.2 miles long. Preview the route
         ahead of time and then turn back half way through, or walk the remaining distance.
         Find one in CT   http://www.jognewlondon.com/races.php

2.  Train to run - you can become a runner is as little as 6 weeks.  Check out this link for a
      "Couch to 5K Running Plan"   http://www.coolrunning.com/engine/2/2_3/181.shtml


3.  Buy a good pair of running shoes.  Unlike sneakers, running shoes are designed to help your foot strike the ground properly, reducing the amount of shock that travels up your leg. They're also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. Visit a specialty running store to be properly fitted and find the right shoe for you.   Try Sound Runner  in Old Saybrook, Madison, and Branford, CT.    www.soundrunner.net

4.  When you begin to run, pace yourself and slow down if you are getting winded. One of the biggest mistakes beginners make is to run too fast. Concentrate on breathing from deep down in your belly, through both your nose and mouth -  and if you have to, take walking breaks.  Keep your mouth open slightly and relax your jaw.



5. To help prevent patellofemoral pain syndrome (PFPS), know as "Runner's Knee", work on strengthing the quadriceps and hamstring muscles. Leg extensions, ball/wall squats,  and one-legged Swans will do the trick.  Also, incorporate some pre-run Dynamic Stretching such as the routine in this video:   http://video.app.msn.com/watch/video/dynamic-warmup-for-runners/1l0dufjwr

6.  Buddy up!  Sign up with a few friends, family members or co-workers.  Plan training runs and gym training times together.  The more the merrier and more motivated you will be!   Mostly, just think how great you will feel physically and mentally when you cross that finish line!

Not your mother's birthday party!

Remember your childhood birthday parties?? A few games - Pin the Tail on the Donkey - open gifts - getting a sugar high on cake and soda? Well, times have changed. With childhood obesity on the rise and sedentary lifestyles, kids need more opportunities to get active!

Since opening my gym this past June, I have enjoyed creating classes and workouts for client's which make them sweat, but are fun! It's one of the great pleasures of owning my own gym.

When a client mentioned that her daughter's birthday was coming up, the idea for a "fun & fit" birthday party was born. Because we have an adjoining kitchen, we were able to "have our cake and eat it to" right on site! First the girls participated in a series of circuit - style fitness challenges and games. A favorite was the chin-ups. These girls went from thinking 20 chin ups was really good to finding they could do as many as 60! The excitement built as the girls cheered each other on, trying to be patient, as they waited for their next turn, to see how many more "they" could do. Their little hands sweaty and slipping, they just re-gripped and kept on going! It was a thrill for me to watch as they discovered just how many they were capable of doing.

Next? How to "re-fuel" with the right foods! First up was our version of soda - "Sunrise Surprises" - plain sletzer with a little unsweetned orange juice and just a splash of unsweetned cranberry juice. The girls enjoyed watching the colors mix and really liked the flavor combination. Next, they made their own guacamole from fresh avacados, talking about the benefits of Omega 3 fatty acids and the simple wholesomeness of a corn chip. To go with the chips, they made a dip with yogurt and salsa. Finally, the moment I was really waiting for.... the cake. The lights dimmed, Jill blew out the candles, and they ate, bite after bite.... oohs, ahhhhhhs and yummmmies! Then I drop the bomb - this irresistible, dense, moist, rich chocolate cake was made with .... Chick peas!

Their mouths opened in disbelief - stunned, they started to laugh as they gobbled down the last bite on their plates. We talked about the benefits of chick peas - and yes, even a mention of "poop", which elicited many giggles. Gifts, more giggles, and back out to the gym while they waited to be picked up.

Kids really haven't changed that much over the years - they really do love to be active, they just need the opportunities...

To schedule your child's next birthday call (860)-227-0348, mention this blog for a 10% discount. For more information on rachelryansfitness, visit my website at rachelryansfitness.com.

4 on the 4th, Chester, CT

Hundreds of people showed up for the Chester Road race on July 4th. And yes, here I am running! It was a beautiful day for the race.