Why a Daily Treat Trumps a Weekly Cheat Day

Posted on September 16, 2016 by Jennifer FIsher

Treats, desserts, goodies, nom noms, whatever name you longingly call a little something sweet after or between meals don’t have to be off limits or induce guilt. In fact, if you are craving something outside of your normal healthy-eating routine, it’s better to go ahead and satisfy the urge with a reasonable-sized portion rather than setting aside an entire day to pigging out on whatever “cheats” you want.

Really, when you think about it, no food is a “cheat.” All food provides calories, which translate into energy to burn through the day. — however, as most of us know, some food provides better quality energy than others! Most experts would recommend keeping your treats to 200 calories or less and don’t feel obligated to indulge everyday if you don’t really want it! If you calorie needs are in the range of 2,000 per day, then a 200 calorie treat makes up only 10 percent – just make sure your remaining diet is balanced with lean protein, healthy whole grains and lots and lots of veggies and some fruit.

1) Guilt- Free: Postponing a treat or small splurge and labeling it as “bad” also sets you up for an unhealthy relationship with food, it creates guilt. A day set aside to “cheating,” how can that be a good thing?

2) More- Consistent: A daily treat is there every day if you want/need it! Our bodies respond better to consistent behavior, rather that dieting and overindulging to the extremes.

3) Enjoyment: Enjoy your food, all of it. Being well, healthy and happy means living your life embracing food for what it can do for you and not obsessing over a specific diet, what is good or bad, or setting unrealistic expectations.

4) Extra Energy+: A daily treat can give you those extra calories and other important nutrients you need on days when especially active. You definitely need to consider your activity level when planning snacks!

4) Hormones Happier: Studies have shown that with calorie and carb restriction, Leptin (the hunger hormone) is altered, messing up its ability to tell your brain you are full and to stop eating. Similarly, T3 (the thyroid hormone) can be decreased by calorie restriction and extreme dieting, creating a backfiring situation where your metabolism slows down.

5) Sustainable for Life: With a daily treat, there are no feelings of abstinence, meaning its easy to keep an overall healthy diet for life. If you’re eating a variety of colorful, whole foods the majority of the time, a treat now and then or every single day has no harm!

You know, some days I slice myself a piece of chocolate cake and other times I’m completely satisfied with a healthy snack like these New Outshine Simply Yogurt Bars I found at Target* – they totally take, errrr, the cake! I really appreciate how Outshine® uses simple and honest ingredients — 100% yogurt, blended with real fruit, that’s it! These healthy treats contain no artificial colors or flavorings^* and are not gunked up with high fructose corn syrup – with each lick and am treated to simply the bright, delightlful flavor as Mother Nature intended. *Check the Store Locator for other locations.

Outshine Simply Yogurt Bars are available in seven creamy and yummy varieties including Strawberry, Peach, Blueberry, Pineapple, Lemon, Strawberry Banana, and Mango. Also good to know, each frozen bar contains live & active cultures, 5 grams of protein, and 10% of our daily requirement for calcium. The company also makes all fruit bars and fruit & veggie frozen bars!

Of course, Outshine Simply Yogurt Bars make a smart choice to eat after a workout – that little blast of protein helps speed muscle recovery.

And, because Outshine Simply Yogurt Bars are so sensible, I like to occasionally dress these healthy frozen snacks up a little more with my favorite sundae toppings – like today I used the Blueberry bars and topped with whipped topping, fresh blueberries, granola and crushed dehydrated raspberries (those are the “healthy red sprinkles”).

You can find Outshine Simply Yogurt Bars at Target, Safeway or other convenient locations.

Why a Daily Treat Trumps Weeky Cheat Day @OutshineSnacks #SnackBrighter #ad

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Also, check out Outshine on Instagram — they have a very cute, vibrant and happy page!

What is your snacking philosophy? What is your favorite healthy dessert or yogurt flavor? Any big plans for these last days of warm weather? Please share in the comments below – XOXO, Jennifer

20-Min Kickboxing Workout to Punch Monday in Face

Posted on August 29, 2016 by Jennifer FIsher

Sometimes it can be a real fight to get daily exercise accomplished. No joke. Ready to get it done and get on with the day? This 20 minute, high-intensity (HIIT-style) workout gives you heart-pounding cardio combined with working every muscle in the body. It’s a real calorie-torcher and productive way to relieve stress before your day begins or as it ends. There are NO handstands as the above picture implies, I’m just flipping out and having fun after finishing my workout! What you need: In addition to 20 minutes, you’ll need a visible clock with a second hand to keep track of the intervals / rounds. Also, you’ll need access to a free-standing punching bag or one that hangs low enough that you can throw punches from a seated, sit-up position. Don’t forget to gear up with a pair of kickboxing, sparring or boxing gloves. Explanation of Rounds

Jab & Cross Punch: Throw straight punch from front hand followed quickly by straight punch from back hand.
Round House Kick: Step forward with front leg and foot rotated outward as far as possible. Rotate hips and kick leg to shoulder height while lowering torso.
Upper Cut Punch: Throw a rising punch that moves upward with palms facing chest, alternate arms.
Sit Up with Hook Punch: Sit with legs wrapped around bag base, lean back into prone position and then sit up quickly delivering a rounded punch to the bag with an arching motion with one arm, quickly followed by the other arm.

I hate wearing the sweaty, stinky kickboxing gloves from the gym . . . so I just got these!

20-Min Kickboxing Workout to Punch Monday in Face #fitfluential

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Do you like to kickbox? What is your alternative cardio workout on days you don’t want to run? Did you have a race or run this weekend, please share in comments – XOXO, Jennifer

Hate to Wait? Skip the Line at Doctor + Squeeze in a Workout

Posted on August 12, 2016 by Jennifer FIsher

This post is sponsored by MinuteClinic® , however all opinions, experiences and enthusiasm are my own.

Waiting in line, I hate it. Just spent an hour on hold with the Department of Motor Vehicles and found out that there is a 3 month wait to get a “scheduled” behind the wheel driving test for my son . . . or we can come in and wait all day with no guarantees. Uh, that makes me want to scream and punch someone – I’m a busy working mom, who doesn’t have time to sit around in a waiting room all day. Same sentiments for the doctor’s office, I’m not a big fan of wasting my precious time reading stale magazines and digging through my purse for mints to fuel an hour plus wait.

When I have a simple medical need, like need a flu shot, allergy relief, or basic physical exam I’ve already been going to the MinuteClinic® that’s located in my neighborhood CVS for treatment. This is so much easier than trekking into downtown to see my primary caregiver (if I can even get lucky enough to score a same day appointment with him) and they take most insurances. MinuteClinic® has always made it easy to just walk right in and get an appointment – sometimes there is no wait, other times it’s been a bit longer but not bad. But now, MinuteClinic® has come up with a genius solution that benefits everyone — a new digital tool from that allows me to view wait times at my local MinuteClinic® and hold a place in line from the convenience of my computer or smartphone.

This means my “waiting room” isn’t the clinic; it can be wherever location I desire – a nearby coffee shop, the park, the grocery store. It totally appeals to my multi-tasking gene – Even if I don’t have other errands to do, knowing I have a spot in “line” allows me to linger at home just a little bit longer and knock off some work on my computer, in the garden, or routine household chores – or, better yet, score a little extra time in my yoga practice.

So, today, I checked in on the wait times of the two closest locations and reserved my spot at the one showing the shortest wait – it was only estimated at 30 minutes and honestly my drive time was going to use up 20 minute. Thanks to this new appointment scheduling procedure, I determined I had 10 minutes “free” to knock out the easy-sounding (but actually sneaky-tough) body weight workout below. Heck, you could even do this 10 minute workout in an actual waiting room and use the chair for the step-ups.

So, I had might have headed off to my MinuteClinic® a little tired and sweaty. When I got there, I checking in on the touch-screen computer and saw that I just had a few more minutes of wait time.

However, I hardly had time to peruse the huge display of greeting cards CVS had displayed right by the clinic sign-in area.

My check-up was awesome, the nurse practitioner was very friendly yet professional and did a thorough job – I learned my BMI and got all my vitals checked (she determined I’m healthy – haha)! Additionally, I got the results of my blood work (cholesterol, blood glucose, etc.) right there in the exam room with her – at my primary caregiver I have to wait a week for the results!

This new sign-in tool is going to make my life so much easier; you need to give it a try! It’s the #CureForTheCommonWait

Did you know @MinuteClinic has the #CureForTheCommonWait – reserve your spot and get wait time online! #ad

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What would you do with your spare time if you weren’t waiting in andoctor’s office? What’s the longest “wait time” you’ve had for an appointment? Please share in the comments below – XOXO, Jennifer

10 Tips to Stop Exercise Acne from Winning #GoBackHealthy

Posted on August 7, 2016 by Jennifer FIsher

This post is sponsored by MinuteClinic but all opinions and enthusiasm are my own.

Keeping a clean face pre and post workout is the best way to stay breakout free.

Are your runs, workouts and other sweat sessions making you break out? Do you have a pre-teen or teenager who plays sports and struggles with acne? If so, then I have some great tips to help you put a halt to (or at least lessen) those pesky and often confidence-shaking pimples.

Follow these 10 Tips for the Athlete – How to Stop Acne from Winning and, in no time, get your best game face on!

1) Keep Clean: Start every workout with a clean face and remove make-up if normally worn. Sweating while wearing “long-lasting” make-ups, heavy foundations and other similar products clogs and obstructs pores, trapping in dirt and preventing sweat from breaking out.

2) Sun Savvy: If you are on an acne medication that requires limited or no sun exposure, follow the directions. If you are able to exercise outdoors, wear a non-comedogenic moisturizer that contains SPF or a sunscreen labeled “oil-free” and designed specifically for the face.

3) Tame Hair: Either keep hair cut short or pull back with a hair band so that it doesn’t sweep across the face. Oils from your hair, along with the various clogging chemicals in hair products, can trigger acne flare ups.

4) Ditch Hats: If acne on the forehead is a problem, avoid wearing a hat or visor which will continuously rub the skin and aggravate or create acne.

5) Hands Down: Avoid touching your face while exercising. Everything hands come in contact with (from barbells to the football) is dirty and ripe with bacteria that can be transferred to your face.

6) Sweat Towel Softly: Using a small towel to wipe away sweat during a workout or breaks in a sporting event makes sense. However, rubbing aggressively can cause inflammation and can exacerbate pimples, so gently pat or blot away sweat instead.

7) Loose Clothes: If you are experiencing body breakouts (like on your back, chest and/or arms) make sure you are not wearing too-tight clothing – choose a looser cut that is designed to whisk away sweat and dry quickly.

8) Finish and Freshen Up: Within a few minutes of cooling down, get face as clean as possible while on site. Either spritz and blot with fresh water or gently wipe with non-comedogenic disposable cleansing cloth kept stashed in your sports bag.

9) End Clean: When back to the locker room or home, get out of sweaty clothes and take a shower to remove any remaining impurities, dead skin cells and excess oil from the day.

10) Treat as Needed: Apply over-the-counter acne products or medically prescribed treatments as directed. Even OTC products contain strong ingredients like benzoyl peroxide, salicylic acid, glycolic acid, and lactic acid. While these ingredients can curb bacteria and improve acne, they also dry skin – so use sparingly, increasing a little a time, until you have figured out the balance best for your skin.

If you’ve followed these steps and acne is still getting out of control or you would like to stay ahead with preventative measures, it’s a smart idea to schedule a medical appointment for a personalized consultation and treatment recommendation with your physician (for yourself) or pediatrician (for your child).However, it’s always a hassle to get in at a doctor’s office this time of year when everyone is flooding the phone line with last minute requests for immunizations, well checks, and sports physicals. My go-to solution for all these non-emergency type medical situations is to swing by MinuteClinic®, conveniently located inside neighborhood CVS.

MinuteClinic® can diagnose and treat acne and the nurse practitioner on-site can provide prescriptions deemed medically necessary to heal your acne or help you select the appropriate over-the-counter treatment. Please note that MinuteClinic® does not evaluate patients currently taking Accutane and cannot provide prescriptions for Accutane. Additionally, patients with abscesses, unusual swelling, or severe cases of cystic acne may be directed to another health care provider.

With my three fresh-faced teen boys who I taught to take care of their skin!

In addition to the friendly help from a medical professional located near to home, love the fact that no appointment is necessary at MinuteClinic®–I walk right in at your convenience! I’ve never experienced any sort of unusual wait and most often I’m seen immediately. They have also been a lifesaver at last-minute sports pre-participation physicals or getting the kids caught up on their immunizations. I also really appreciate how they are open 7 days per week, including evenings, and accept most insurances (please double check with yours before going).

Game Face! 10 Tips to Stop Exercise Acne from Winning #GoBackHealthy @MinuteClinic #Ad

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Are you and your kids ready to start the new school year and #GoBackHealthy ? What sports do they play . . or do you play? Please share in the comments below – XOXO, Jennifer

Happy, Healthy Watermelon Day Workout, Recipes & Giveaway

Posted on August 2, 2016 by Jennifer FIsher

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Many say the career advice to follow your passions is hogwash. “It’s not practical, ” they say, or “you can’t earn a decent living unless you’re extremely talented, really lucky – or, both.” “Do what you love . . . and you’ll probably starve.” As a female Jack-of-All-Trades-Master-of-None, I’m here to say baloney to that! Well, maybe not baloney, but instead to say “WATERMELON, BEEF and SALAD DRESSING” to that!

Yup, I’m doing what I love and I’m not starving either figuratively or literally. These are just some beloved clients of mine who have supported me and given me experiences not just as a food and fitness blogger and healthy chef, but as a creative consulting professional in the health industry. Nothing makes me feel fuller as a contributing member of society than helping others on a health and fitness journey in my own special way – and that, my friends, is definitely NOT starving.

So, in honor of National Watermelon Day (which is August 3rd), I wanted to spread a bit more watermelon love in my #LivingOnTheWedge way. Over these several years, some might think I’ve exhausted my ideas to showcase watermelon. Oh, I always have a new recipe, workout or health tip – and today, I have all three (plus a giveaway of goodies).

First up, the watermelon recipe. I actually posted it a couple weeks ago, but I want to make sure you don’t miss it because it’s just that good. Inspired by the funky fusion of the local food truck scene, my “Keep Austin Weird” Beef, Veggie & Watermelon Stir-fry features all my favorite ingredients from around the Central Texas area. Get the recipe HERE.

Not being one to brag or toot my own horn (hardly ever, haha), the National Watermelon Promotion Board has unofficially named me as the Inventor of the Watermelon Workout . . .it’s even better than being the creator of Prancersize or some other such thing! Well, golly, you can find a few of my watermelon workouts right there on the Watermelon for Health section of Watermelon.org and there are a few more over HERE!

Now onto the Watermelon Workout. Earlier in the month, I helped Watermelon.org share the benefits of this fruit in a healthy lifestyle by hosting a Watermelon Workout Challenge at the largest fitness convention on the planet, IDEA World in Los Angeles. Competitors had to spin a wheel and then bust out as many reps of the selected exercise as possible in 20 seconds – there were squat jumps, alternating lunges, Russian Twists, partner passes and more. Oh, and did I mention you had to hold a watermelon the entire time!

The idea was created mainly in the name of wholesome good fun and to make people stop, smile and talk about watermelon (which it did)– but everyone also commented on how is was actually such a great workout concept. Uh, yeah – have you ever tried to jump squat with a 20 pound watermelon?!

Today’s Watermelon Blaster Workout is designed to kick up your cardio and sculpt muscles simultaneously. There are four separate exercises in the set, each one is done as many times possible (with good form) in 90 seconds. After all four exercises are done, you get a one minute rest and then repeat everything over a few times for a total for four sets. Go at your own pace and modify as necessary – over time you will find that you can do more reps per set. I used a 5.5 lb personal-sized watermelon, go light or heaver as needed. You could also use a medicine ball, but then it wouldn’t be nearly as fun.

And here’s the video demo of the exercises. Enjoy and laugh if you will, I know I’m a watermelon dork.

And lastly, a Watermelon Health Tip from my friends at Watermelon.org. Watermelon contains vitamin B6, which may help break down protein, another important source of workout fuel along with carbohydrates. #WatermelonForHealth

Oh, yeah – and I’m having a Watermelon Day Giveaway, too! The prize include an assortment of watermelon-themed swag including a pair of watermelon knee socks (not compression, but still awesome), watermelon ankle socks, a sweet little fold-up nylon shopping back, two single-serve packs of sprouted watermelon seeds and a $10 gift card to Fresh Market so you can get a watermelon or two! Enter in the Rafflecopter app below!

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Tag Archives: workout

Why a Daily Treat Trumps a Weekly Cheat Day

20-Min Kickboxing Workout to Punch Monday in Face

Hate to Wait? Skip the Line at Doctor + Squeeze in a Workout

10 Tips to Stop Exercise Acne from Winning #GoBackHealthy

Happy, Healthy Watermelon Day Workout, Recipes & Giveaway