Stay-Full Foods and Fabulous 'Fakes' for a Healthy Holiday Season

Especially as the holidays sneak up on us, even the healthiest of fitness gurus can't deny it: junk food is everywhere. Delicious pumpkin treats, sugary Halloween candy, and the promise of a gluttonous Thanksgiving feast are enough to make a fitness-minded person want to throw up their hands in defeat.

But not you, loyal bene-fitters!  We want to equip you with the same tools and tricks we use throughout the year to help bust those holiday-snack cravings and transition your age-old favorites into healthier options.

For example, around this time of year I can't get enough pumpkin - however, even a small Pumpkin Spice Latte from Starbucks sets you back 240 calories and 36 grams of sugar - not so festive.  Try indulging in a black coffee brewed with the same pumpkin-spicy ingredients - like Dunkin' Donuts Pumpkin Spice coffee - with a bit of nonfat milk - about 5% of the calories and none of the waistline-busting sugar.

Speaking of pumpkin, let me tell you this: pumpkin pie is by far my biggest weakness in the fall treat department.  However, I can satisfy my craving by blending the very nutritious plain canned pumpkin and zero-cal pumpkin pie spice with one of my two favorite mix-ins: 0% Greek yogurt (layer with pumpkin and granola for a parfait!) or my morning old-fashioned oatmeal (add unsweetened applesauce, ground flaxseed and cinnamon for an extra-warm, fiber-packed treat).

Sometimes the best defense around not-so-healthy sweets (for example, that bowl of candy in the office or the leftover cookies at your child's school play) is a full stomach - which is why I always keep hummus and a bag of pre-cut, pre-washed veggies on hand.  You can eat an entire bag of broccoli florets (which, mind you, is nearly impossible) for only 100 calories - and 50 extra for every 2 tablespoons of hummus!  Not so bad for those of us who need a snack that feels as filling as its calorie count would have us believe.  On a budget to boot?  Cut your own veggies and make your own hummus for a filling snack at pennies per serving!

Need to feel fuller as you work to reduce portion sizes in your daily meals?  Try sparkling water - either plain (like club soda) or flavored and sugar-free (like Arrowhead).  Carbonated water expands in your stomach and makes you feel fuller, especially as a complement to a healthy meal.  Not a fan of the bubbly?  Make sure to stay hydrated throughout your day to cut through hunger pangs and fight "phantom famish."

Finally, take some small measures to prepare yourself for the holiday "rush" - research and plan tasty meals in your slow cooker so you aren't tempted to hit the drive-thru after a long day of work and holiday shopping.  Leave the treats at the party and resist the urge to stock your shelves with unhealthy holiday-themed sweets and products.  Eat a small snack before heading out for a marathon session at the mall or going on a three-hour decorating session in your home - make sure you allow time to plan, eat, and digest your food.

The holidays should be a restful time of fun, festivity, and the love of friends and family.  Don't distract yourself with unhealthy habits and you'll be ready to embrace the bene-fits of an exciting and healthful new year!

Race Into the Holidays

Feeling inspired after watching three of my good friends cross the finish line at this weekend's Rock & Roll Los Angeles 1/2 Marathon, and as a running coach and competitor, I felt compelled to write about the pure magic of race day.


For those of you who have never embraced the race - whether a 5K, a charity walk, a triathlon, or a marathon - it is a definite must to help navigate holiday stress, stay motivated during the winter months, and achieve a unique sense of self-confidence and accomplishment before the year is over.

The holidays are a great time to pick up a race for many reasons. First - who couldn't use a little extra training and a lot of extra sweat?  From Halloween candy through Thanksgiving turkey and into Christmas and Hanukkah sweet treats, it's a great time to pick up a calorie-burning challenge.  Second, events are plentiful (especially in the mild weather of Southern California!) - from Halloween "pumpkin fun runs" to Turkey Trots to Santa-clad road races, there is no shortage of holiday-themed races to get you excited and having fun with exercise.  Third, picking a race that is doable for every fitness level - such as a walk or short run course with a kids' division - means that the whole family can participate, building a new and healthy holiday tradition.

So where can you go to find a race worth your competitive effort?  If you're a Southern California local, try Raceplace Online - a great collection of upcoming events with local flavor, including the South El Monte Pumpkin 5K & 1K Kids Spooky Fun Run, the Dana Point Turkey Trot 5K and 10K, or the Santa Monica-Venice Christmas 5K/10K.

Not a SoCal local? Not to fret! Running in the USA lists a nationally comprehensive bank of upcoming races, state-by-state, to help you find a great event in your greater metropolitan area.

The final step, of course, is to get training!  Make sure to allow between 4 and 12 weeks to train (depending on the length of the race and your current fitness level) and get in touch with a professional bene-fit coach to make sure you're on the right track.  bene-fit offers training plans for everything from your first 5K to a Boston-qualifying marathon, so check us out for more information on endurance event training and group coaching programs.

Take the time now and find your bene-fit in the waning months of 2010!

Down for the Count: Dealing with Injury

In late August, I started feeling a strong discomfort in my right knee. I figured it was a product of overtraining (think teaching three Spin classes and three Boot Camps weekly along with 4-day-per-week 1/2 marathon training) and vowed to "take it easy."

A month of decidedly not taking it easy later, I had to bow out of the 1/2 marathon I'd been training for for 6 weeks due to the knee discomfort, which admittedly had upgraded to an actual injury. Still determined not to seek help, I kept on with my busy schedule, enduring the painful hours of exercise pounding my knee.

Today is October 19th and I have only just scheduled an appointment with an orthopedist. I stubbornly waited until past the point of pain, past the point of injury, and only now will I honestly confess...it was stupid.

Here at bene-fit, we take our mission of consistent physical activity and enjoyable healthy living very seriously - but I was trying to "trade out" the latter for an overload of the former, and it resulted in a frustrating setback.  I'd lived the words of G.K. Chesterton, who once said that "the trouble with always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."  I'd become so focused on the "have-to" of exercise that I'd forgotten the "want-to" of inner peace and physical comfort.

So what can you, as burgeoning fitness buffs or eager newbies, learn from my sob story?  First of all, slow down.  The great part about a healthy lifestyle is that it lasts just that long - your entire life.  There is always time to recover, heal, and emerge an even stronger version of yourself if you are struggling with injury or fatigue.  Get a massage, try practicing gentle yoga, or even just soak in a hot bath with epsom salts.  Thank your body for speaking to you directly - even if it yells! - and repay it with honest rest.

Second, try something new.  When I was sidelined from runnning, I felt lost, as though I'd just begun exercising.  I realized how reliant my fitness routine had become on the daily run, and without it, I needed to reassess my cardio as well as my overall physique and goals.  I began checking out different classes at my local gym and fell in love with Les Mills Body Pump, a high-energy weightlifting class, which fit into my schedule and gave me something to look forward to in lieu of a jog.  I am loving the challenge as well as the added toning bene-fit of a new strengthening workout.

Finally, allow yourself to grieve.  When I first got injured,  I almost literally went through the five stages of grief - denial ("I'm not hurt!"), anger ("ARRRRGH THIS HURTS AND I HATE IT!"), bargaining ("Maybe if I take my run down to 3 days a week, it'll be fine."), depression ("Without running, I'm just worthless.") and finally, acceptance ("There are far worse things in life than a little setback.").  I needed to express my frustration and sadness over losing a large part of my fitness routine before I could buck up and see the light - I still had my health, my new exercise challenges, and my supportive relationships.  What's a little knee pain when most everything else is going so great?

In any arena of life, there are going to be ups and downs.  An illness, injury, or burnout period can be devastating, but it's not life-threatening.  If you maintain a positive attitude and find your bene-fit in new and different ways, chances are that you will recover in less time and with more energy than before.  Stay strong and yes - rest up this week!

Excuses, Excuses: bene-fit Beats 'Em All

Being a bene-fit trainer is not always easy.  Our commitment to personalized, individualized personal training is one we take very seriously - and as we all know, each person's needs are different.  We accept every client that comes to us with dedication and earnest - meaning that we have trained everyone from a 63 year-old grandmother with a hip replacement to a Boston-qualifying marathon runner to a husband-and-wife duo looking to lose over 100 pounds.

If you need to find your bene-fit, we are there to help you do it.  But as I said above... it's not always easy.

Facing excuses is the number-one challenge for fitness professionals of any kind - and on the flip side, making excuses is one of the most common strategies when it comes to clients who are tired, fearful, or stressed about making healthy and lasting lifestyle changes.  We've heard every excuse run the gamut - long work hours, no child care, no clothes to wear, too out of shape to start, don't know where to begin...and so far, we've been able to combat every one with our simple philosophy of individual attention, social support, and group motivation.

Think about it this way: if your child was sick, or if your car broke down, something would have to give.  You would have to move around a "want-to" - whether it meant leaving work an hour early or giving up your favorite TV program at night - to address the "need-to" of the emergency situation.  Granted, exercise in itself does not constitute a daily emergency - but a lifetime of being overweight, unhappy, stressed out, and facing inactivity-induced chronic illness can definitely be considered one.

A great first step is to take inventory of your time - whether using time management software, a paper and pen, or just a good (and honest!) memory - and figure out exactly where you can fit in nutritious meal planning and exercise.  You only need 30 minutes a day to get started (two bouts of 15 is just fine).  After you've set aside time, create a mantra that will motivate you and give you purpose on days you just don't feel like working out (something simple, such as "I'm doing this for my family," is great; you can also choose something like "I am getting my Madonna arms!" to make it more fun and energy-boosting).  Finally, schedule your workout into your planner or calendar as you would an appointment - an appointment with absolutely no cancellation policy!

At bene-fit, we are realistic about your time and money - but we ask you to be realistic about your own health.  Finding time to get fit is an investment you will never regret, whether for your own sake or the sake of your loved ones.  Take some time this week to assess your schedule and make yourself - your health - first priority.

31 Days to Stronger Families: October is Family Health Month!

Here at bene-fit, we celebrate national health-related months with gusto - making sure to give you the most up-to-date information about what's going on and what's relevant to your world.  That's why we're so excited to join up with the great folks over at SparkPeople (a great resource for calorie logs, healthy recipes, and much more) to spread the word that October is Family Health Month!

Whether your family consists of a whole bunch of kids or just you and a well-loved canine or feline companion, Family Health Month is a great time to get on track with a healthy lifestyle - making small changes just once a day!  To help you do it, SparkPeople created a cute and printable daily health calendar to post on your refrigerator and help you observe the month in some really fun, creative ways.

For example, check out today's (October 5) tip: Buy some small pieces of equipment to keep around the house.  Encourage your kids to exercise during TV commercials, and stretch before bed each night.  bene-fit challenges you to go even further - join your kids!  Even without any equipment, making a habit of doing sit-ups or jumping jacks during a commercial break is a great way to make TV time less sedentary - and doubling up with a healthy TV snack of carrots and low-fat ranch or sugar snap peas and hummus turns family time into a serving of health!

Since bene-fitters love their sleep, we're extra excited for October 20th: Establish a bedtime routine.  Sometimes the hardest part of the day isn't waking up - it's getting to bed at a reasonable hour!  Run a hot bath, read a magazine or chapter of a book, perform a few nighttime yoga stretches, and most importantly - enforce your bedtime.  Whether adults or children, everyone appreciates an energetic, lively day that can only be the product of a full, undisturbed night of sleep.

Finally, check out the wise words of October 31st: Lead by example.  This may be the most effective way to teach anyone anything. Explain why you choose to order the garden burger and why you work out. Kids are sponges for knowledge!  And yet again - as a central part of the bene-fit philosophy - we believe that role modeling (more so than nagging, yelling, begging or forcing) is the best way to help someone else change their behavior, whether young or old.  Put down the remote, pick up the jump rope, skip the butter-laden mashed potatoes when cooking dinner, or pick up a bag of salad to add color to your table.  The small examples can often be the most profound when trying to establish healthy habits in your household.

We've only got 26 days left of Family Health Month - so start making health a priority for you and your family today and watch the bene-fits grow as you do.