Maureen Fraîche

Mixing Business and Pleasure in the Kitchen

Archive for the category “Lifestyle Change”

Healthier, Easier

Quick!  Let’s do a little word association: When I say, ‘health food’ what’s the first thought that comes to mind?  Does the very notion conjure up images of huge grocery bills or tearful children?  Fear not!  Though a lot of people think that eating healthier would necessarily require a complete diet overhaul, just a few tweaks and sneaks can make a huge difference.  Here are just a few ideas to get you started.

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Reach Your Resolution in 2013: January 1st

Welcome to 2013!  It’s a new year and for many, a chance to turn over a new leaf.  Resolutions abound–what are yours?  If weight loss happens to be on your radar, I’ve got a great series of posts coming your way in 2013.  Stay tuned for delicious (and waistline-friendly) recipes, weight loss tips, and strategies for dealing with those ever present obstacles we all face.

Speaking of which, let’s begin with a common obstacle that hits many hopefuls right out of the gates….

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A few more swaps…

So I’m gearing up for the launch of another weight loss program and am in the midst of sprucing up the program binder.  This time around, we’ve extended the program to 6 weeks, which means I get to plan two more classes and put together two more chapters.  This is good.  Though a 30 day program was great, I felt super rushed and wished I could have covered more.  So!  For the October launch of Nutrition Makeover, I’ll be adding specific classes devoted to Eating on the Run as well as Fact or Fiction:  Diet Trends and Supplements.

For the Eating on the Run section, I imagine I’ll be writing tips for how eat out without blowing the calorie budget.  One of these handouts will be a ‘swap this for that’ sort of article to show how, even when eating fast food, what you choose can make a big difference in your waistline.  I’ve actually done a post on this topic before and will be adding to it, including more restaurants.  Here are a few of the additions…I think you just might be shocked at a few of them!

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One pound at a time, one tablespoon at a time

When it comes to weight loss, don’t discount the small things.  Though drastic measures may be tempting in moments of desperation, lasting weight loss can be yours with a few tweaks here and there.  Don’t get me wrong–weight loss almost always requires due diligence and commitment.  But!  If you are a clever one, you might just be able to lose a few pounds without too much heartache.  But like I said, it’s about the small things.

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Plan to Fail

Get back on it.

Get slim with these 3 easy steps!

Change your habits in just 30 days!

Six weeks to a new YOU!

Despite what self-help books might promise, don’t fool yourself into thinking that any lifestyle change will be easy.  Overhaul your life in a matter of days or weeks?  Please.  It took you YEARS (if not a lifetime) to nurture those habits; how could anyone claim to reforge them in just 30 days?  No, real change takes time and stubborn commitment.  There will be ups and downs and certainly 30 days of focused effort will give you a running start, but changing your regimen, your rituals, your mindset, is an endurance event.

When you set your mind on change and begin to imagine the steps before you, the question isn’t, Will I stumble?  Rather you should be asking yourself, When will I mess up and how will I deal with that?  Will it merely be a lapse?  Or an utter relapse?  How you deal with the reality of failure will determine whether you will truly change or if you will remain as you ever were.

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Down the hatch…

Have you ever tried keeping a food journal?  Though it can be a pain, tracking your food intake is an extremely helpful tool whenever you’re trying to change the way you eat.  Not convinced?  Here are just a few reasons why jotting down your daily fare can help you reach your goals.

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Nutrition Makeover

It has been awhile since I last posted!  June and July have been *quite* busy, due in part to a new program I am launching for Gold’s Gym.  While Gold’s Gym might be famous for its yearly Challenge–a national contest which started right here, in my own valley–I have wanted to start a different sort of group program for the past couple years.  The timing is finally right and after much work, Nutrition Makeover will be launching in just over a week!

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The Calorie Budget

Your weight is a balance between the calories you eat and the calories you burn, yes?  (Here’s a previous post on the topic, if you’re interested.)  So let’s talk a bit more about how to put a calorie plan into action.

First, you must figure out just how many calories you need.  The easiest way to do this (outside of indirect calorimetry), is to use a research-validated equation, such as the Mifflin-St. Jeor equation which accurately predicts resting energy expenditure within 10%.  Here is a handy link that allows you to enter your personal information; the site then inputs that info into the Mifflin-St. Jeor equation and does all the number crunching for you.  A more labor intensive approach would be to carefully measure and record your food intake for a couple weeks, using an online food journal like SparkPeople.  Assuming your weight has been stable, you can use the calorie information from this food journaling to determine your average intake and–voila!–discover how many calories you need on a daily basis for weight maintenance.

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Change for Good

Tomorrow I have the opportunity to speak at a local business as part of a wellness program for their employees. I’ll be talking about eating habits worth changing, effective goal setting, and staying motivated through the ups and downs.  I thought you just might enjoy taking a gander at the handout I’ll be leaving them with…so here it is!

Want to make some big changes in your life?  While motivation and determination will carry you a long way, a solid plan will ensure you reach your goal.  Therefore, as you ponder the possibility of a new you, consider the following tactics; whether you’re hoping to shed weight, get fit, or quit smoking, these strategies will help you set your course, steer you past obstacles, and push you across that finish line.

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Easy Swaps on the Run

Let’s be real.  It is hard to lose weight if you’re eating out very often.  Greasy burgers and fries will bounce that calorie budget before you’ve even had the chance to lick the salt from your fingers.  That said, sometimes you find yourself staring down a drive-thru menu and hoping for the best.   Here are a few easy swaps that will help you stay on track.

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