A: Great question!  I sit down with clients and gym members throughout the week to discuss nutrition and this [...]]]>

Q: Nicole, you talk about consuming protein every time you eat… but how do you eat that much meat?  And what do you eat for breakfast or snacks when you’re running out the door?

A: Great question!  I sit down with clients and gym members throughout the week to discuss nutrition and this is the most frequent question I get.  As soon as I mention increasing protein intake, I’m met with raised eyebrows and questioning looks.  “What exactly are healthy protein options?”  they ask.  Believe it or not, there are a lot of protein choices beyond the usual chicken, steak, and eggs – many of which are conducive to that “on-the-go” lifestyle.

Proteins are required by your body for just about everything you do: movement, immune protection, growth, digestion, blood sugar regulation, and transportation.  Protein consumption is a vital component of a regular exercise program because it helps rebuild muscles after a grueling workout.  Strong, healthy muscles equal a higher metabolism, which means you can burn more calories during the day just sitting at your desk! 

Despite these important functions, many Americans take in less than adequate amounts of healthy protein (rather than the saturated-fat laden entries served by many restaurants and fast food establishments).  Ideally, you should look to consume lean protein every time you eat – that means snacks too!  Look for items that contain at least 7g protein per serving, or combine a low-protein food with a high-protein item like those listed below.

Lean Protein Choices (7 grams each):

• 1 Egg (or 2 egg whites)
• 1/4 cup egg substitute
• 1 oz. chicken or turkey
• 1.5 oz. fish
• 1 oz. lean red meat (90% or higher)
• 1 oz. low-fat cheese or soy cheese
• 1/4 cup low-fat shredded cheese or shredded soy cheese
• 1/8 can tunafish (no mayo!)
• 1 low-carb soy protein burger
• 1/3 scoop sugar-free protein powder (whey, soy, or egg)
• 1/2 low-carb protein bar
• 1 cup light, plain soy milk
• 4 oz. low-fat or non-fat plain Greek yogurt
• 1/3 cup low-fat cottage cheese
• 1/2 cup beans or chickpeas

This is not an exhaustive list of healthy protein sources, but it will get you started.  Think about choices beyond the usual “meat equals protein”.  Soy products, Greek yogurt, dried chickpeas, and cottage cheese are my favorite go-to protein sources. 

For breakfast, I’ll often make a batch of mini crustless quiches that I bring to work throughout the week.  They are simple to make, quick to grab, easy to reheat, and extremely nutritious.  Just grab a 12-cup muffin tin, throw in whatever vegetables and light cheese you want, and top with egg beaters to fill the tins 2/3 full.  Bake at 350 degrees for 30 or so minutes.  Voila!

I’d love to hear what creative ideas you use for healthy protein-packed meals and snacks.  Leave a comment below with your favorite products and recipes!

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A: Firstly, I would be remiss if I didn’t emphasize that [...]]]>

Q: I feel like I could lose a few pounds, but once I do everyone thinks I look sick.  What do you suggest I do to tone, rather than lose more weight?  Also should I drink protein shakes and muscle building formulas?

A: Firstly, I would be remiss if I didn’t emphasize that you are the one who needs to be happy with your shape, your body, and your health.  It’s very easy to get swept up in what everyone else thinks of you because, let’s face it, everyone has an opinion. Unfortunately, even our close friends and family can sometimes have strong opinions of what we should or should not look like, how many pounds we should lose or gain, and how we should manage our lives.

As a strong woman, you need to own your body and identify what feels healthy for you.  If you are comfortable at your current fitness level and size, then just work on toning up and maintaining your weight.  If, on the other hand, you think you would be healthier (emphasis on healthy not skinny) minus a few pounds, then your focus should be on toning and weight loss.

To help you identify which of these options you should choose, I would suggest first calculating your body fat percentage.  You can do this on your own, at home, with very little equipment or expense.  Click here for my article on how to calculate this for yourself and what the numbers mean. If your body fat percentage places you in the average or above average categories for you age and gender, then your weight is at a healthy number and you shouldn’t worry about dropping more pounds.  If your percentage falls below average, then you’ll need to focus on increasing your ratio of muscle to body fat.

Strength Training to Reduce Body Fat

Strength training is the best way to re-shape your body, so taking the time to commit to a regular muscle toning routine is the second step.  I recommend 3 days per week (2 days per week if you’ve never done any strength training before) in the beginning – you can always add more later if you want.  Over the next week, I’ll be posting three different total-body strength training/toning routines, based on various fitness levels.  These would make a great starting point for you.  To determine which fitness level you should choose, try some of my at-home fitness tests.  Your scores will point you towards the most appropriate toning routine.

Losing Body Fat, Not Muscle

Weight loss is always about calories in versus calories out – basic mathematics.  When you exercise you expend calories (whether the exercise is cardio or strength-focused).  Thus if you’re simply looking to tone your muscles and maintain your weight, you must remember to eat enough to balance out all your exercise.

If you follow this plan, you won’t need to worry about consuming “muscle building” formulas  (which will likely cause weight gain as they are high in calories).  Instead, focus on the types of foods you eat – choose whole grains but get the majority of your carbohydrates from fruits and vegetables; choose lean meats rather than fatty red meat or dairy products; and limit your intake of excess sugar and saturated and trans fat (especially abundant in processed, packaged food and at restaurants).

The way you put together your meals makes a difference too.  Try to consume protein every time you eat carbohydrates – this slows digestion and the release of sugar into the bloodstream.  It also keeps you fuller for longer so you won’t be diving for sweets mid-afternoon or late at night!

In the end, focus your energy on how you feel, not on what other people are saying.  It’s your body and your health, so make that your priority.  Whether that means losing or gaining a few pounds (and the body fat guide can help you figure that out), just focus on supporting your own choices for a healthy lifestyle.  Once you do that, you may be surprised to find others adopting your behavior!

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A: The relationship between caffeine and weight management has been the subject of research studies for over 20 years, based on caffeine’s well-known stimulant properties.  We know, for example, that coffee can wake us up when we’re feeling sleepy.  It’s [...]]]>

Q: Is it true that drinking caffeinated beverages can help me lose weight?

A: The relationship between caffeine and weight management has been the subject of research studies for over 20 years, based on caffeine’s well-known stimulant properties.  We know, for example, that coffee can wake us up when we’re feeling sleepy.  It’s also rapidly absorbed and distributed throughout the body.  Because of this, caffeine increases the efficiency of many over-the-counter pain relievers and cold medicines. Given these facts… can we expect caffeine to increase the number of calories we burn when we drink it? 

Thus far, the only positive effect associated with caffeine consumption has been its effect on stored fatty acids.  When large amounts of caffeine are consumed in 30 minutes (approximately 5-6 cups of strong coffee in 30 minutes… not exactly a pleasant experience), caffeine has a tendency to release fatty acids from storage in your body, allowing them to be used for energy.  However, this discovery relates only to the endurance athletes who would benefit from this additional energy source.  In terms of what caffeine can do for the rest of us, it looks like we may have to continue logging those hours at the gym – caffeinated beverages have not been proven to help with weight loss.

Furthermore, caffeine has a number of known side effects that should actually discourage people from consuming it at all.  Caffeine is a natural diuretic (which anyone who drinks coffee can vouch for).  This alone isn’t cause for concern, however if you drink a great deal of caffeinated beverages before you exercise strenuously then you put yourself at risk for dehydration.  In the summer, even less caffeine will put you at risk.  And according to the National Institutes of Health, excessive intake of caffeine has been known to cause an elevated heart rate, nausea, vomiting, restlessness, anxiety, depression, tremors, and difficulty sleeping.  In more extreme cases, caffeine consumption has been linked with fibrocystic breast disease, heart and blood vessel disease, birth defects, reduced reproductive function, and cardiac arrhythmias. 

In the end, you’re actually better off without caffeine at all.  (Personally, I cut out caffeine only recently and have already seen a huge improvement in my overall energy levels.  Plus I have fewer headaches!)  Caffeine is not a magic weight loss cure, as much as we wish it worked that way.  The truth is, only a calorie deficit can cause weight loss – ideally through a combination of eating less and exercising more.

Read more on weight loss strategies:

10 Ways to Make Weight Loss Work For You

The Secret to Seeing Weight Loss Results

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A: There are several possible reasons why you tend to crave [...]]]>

Q: Every night around 9pm (and especially on nights that I work late),  I get a craving for carbohydrates that seems to only go away after a bowl of cereal or some chips. Any tips on how to fight the carb craving?

A: There are several possible reasons why you tend to crave carbohydrates at night, and I’ve outlined each of these below.  Often our cravings are a combination of 2 or 3 of these reasons, so experiment with each solution until you find something that works for you.  And let me know in the comments if you have any solutions of your own to cut those cravings!

Reason #1: You Need Sleep, Not Chocolate

Personally, I find that I my most intense cravings are at night when I’m tired.  When we are exhausted (either physically or emotionally), our bodies often have low serotonin levels.  Serotonin is a neurotransmitter – a chemical that functions to transmit nerve impulses between brain cells.  Although serotonin plays many roles in the body, it is thought to have significant influence on food intake (especially carbohydrates), mood, and sleep.

When serotonin levels are normal, they control your appetite and regulate your mood.  When you are overly tired, stressed out, or depressed, your serotonin levels drop and you end up craving carbohydrates to “pick you up.”  But in actuality, what you really need to do is sleep.  Rest is necessary for the body to repair and recharge.  You should aim for 7-8 hours of sleep each night when possible.  If you are dealing with some emotional stress, then you should try to get in a few extra hours of sleep.

If you find it difficult to come home from work and go straight to bed (or to stay awake and not eat anything), then try drinking a cup of herbal tea.  Warm tea is soothing and relaxing, and a natural appetite suppressant.  Plus the wide variety of tea flavors available guarantee you’ll be able to find a few that will curb your craving.  Just make sure it’s caffeine-free!

Reason #2: You Need Dinner, Not Dessert

If tea just won’t cut your cravings, then it’s possible that you’re dealing with low blood sugar rather than low serotonin levels (or a combination of the two).  Waiting too long between meals causes your blood sugar levels to drop, which leads to headaches, fatigue, and carbohydrate cravings (among other symptoms).  You can prevent this by eating regularly throughout the day.  When you skip meals or go too long without eating, you’re more likely to eat the wrong things when you finally do sit down.  I try to eat 5 or 6 “mini” meals (spaced about 2-3 hours apart), which keeps me energized, prevents that mid-day energy slump that many people experience, and keeps me from binging on carbohydrates or fatty foods late at night.  So think about when you eat your meals… could you space them more evenly throughout your day?  Or try eating a snack around 7 or 8pm on the nights you work late (something with protein and carbohydrates) to keep your blood sugar levels stable.  I’ve posted my favorite balanced snack ideas here.

Reason #3: You Think You Need Chips To Watch TV

A third reason you could be craving those carbohydrates is simply habit.  Are you used to coming home and immediately heading to the fridge?  Or perhaps you get home from work and watch some TV… with a bag of chips. Are you eating because you’re hungry or because you feel like you should have chips when you watch television?  These are learned behaviors that become so ingrained in our system that we don’t even realize we’re hooked (ex. movies & popcorn).

Think hard about your nighttime habits and see if you can identify any patterns in your behavior.  Habits that involve eating are dangerous for both your physical and emotional health.  Who are you hurting when you eat those chips?  You. And you are the only one that can change your behavior.  Again, try substituting herbal tea for food – it will give you something to sip on and hold in your hands until you’re ready to shut off the TV and go to bed.

Recognizing your body’s signals and the reasons behind your cravings is critical in preventing them.  You work too hard at your fitness goals to let your cravings ruin all your efforts!

Read more on food cravings:

Techniques for Controlling Your Cravings

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A: Although it may seem effortless, [...]]]>

Q: I have to stand all day at work for 13 hour shifts.  Are there any simple exercises or stretches I can do just to keep myself in shape?  I’m so tired by the time I get home that I don’t have the energy to work out!

A: Although it may seem effortless, standing all day requires strength and stamina – which is why leg fatigue and back aches are very common for people employed in such occupations.  Retail, food service, construction, landscape, education, and medicine are just a few of the major employment sectors that involve standing for long periods of time during the workday.  Fortunately, there are several things you can do to improve your strength and reduce that end-of-day fatigue.

Focus on Strengthening Your Legs First

Exercise has the wonderful ability to increase both your energy levels and the flow of oxygen and nutrients throughout your body.  If you are consistently working out (at least 3 times per week), then you are already helping to strengthen and energize your body for your strenuous job.  If whole exercise sessions are difficult to work into your schedule, then try to incorporate just 10-15 minutes of strengthening exercises each day.  Four 15-minute segments in a week equals two half-hour sessions – which is plenty of time to achieve strength gains, especially if you’re new to exercise.

During your workouts, focus on lower body strengtheners such as lunges, squats, romanian deadlifts, leg curls, leg extensions, calf raises, wall sits, hip bridges, etc.  Lunges and squats, in particular, are two of the best lower body exercises in the book.  They strengthen and tone everything below the waist!

(Unfortunately I don’t have any pictures of these exercises to post.  Eventually I’ll be able to post examples, but until then, check out the exercise library at NASMPro for animated illustrations).

Then Strengthen Your Core

Core strength is THE most important aspect of fitness, yet it is often the weakest link in a person’s muscular structure.  Most sedentary adults are chained to a desk 5 days a week, where core strength and postural awareness get overshadowed by looming deadlines and a high-stress environment.  Having a strong core will not only allow you to function better (both at your desk and away from it), it will help prevent back and leg pain as you get older and less active.  This is especially true if your job requires you to be on your feet all day!

The best core strength exercises to include in your routine are: planks (front and side), crunches, back extensions, and hip bridges.  If you are especially prone to back aches, then I recommend including all four in your routine.  Again, click on the link above for some pictures and descriptions.  I’ll update as soon as I can with actual demonstrations.

Stretch It Out

Incorporating the above exercises into your program will increase your muscle strength and improve your energy, guaranteed.  But if you don’t stretch those muscles afterwards, you could do more damage in the long run.  For example, if you were to perform all four core exercises listed above without ever stretching your back… you’d end up with extremely tight lower back muscles and more lower back pain than you started with.  A tight back would cause the pelvis to tilt forward, the hip flexors to shorten, and the back to sway out.  This is an extremely unnatural position – so you can imagine how your body would feel after standing that way for 13 hours!

A great lower back stretch is to kneel on the floor and sit back on your heels.  Then lean your upper body forward towards the floor, stretching your arms out on the floor in front of you.  Oppositely, you can stretch your abdominals by bending backwards over an exercise/stability ball and letting your arms fall above your head.  Just lean back as far as is comfortable for you.  You’ll want to hold every stretch for 20 to 30 seconds without bouncing.

For your legs, try lying on your back with the left foot on the floor, knee bent.  Extend the right foot up towards the ceiling, keeping the leg fairly straight.  Grab just below the right knee and hold your leg vertically, feeling the back of your leg stretch out.  This is called a hamstring stretch.  Again, hold for 20-30 seconds.

Thirteen hours is a long time to be on your feet, but with the stretching and strengthening outlined above you should see an improvement in both your energy levels and leg strength within a couple weeks.  Just fit the exercises in where you can – don’t worry about trying to squeeze in an hour at the gym after you’ve worked so many!  Fifteen minutes here and there is enough to get you started and seeing results.

Of course, comfortable shoes help too!  Look for soles with sufficient cushioning and arch support.  Your job is important, but you should be your number one priority.  Take care of your body and the rest of your activities will become a little easier!

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