Get back to it!

One holiday down a couple to go.  Turkey in itself is healthy (unless you fried it) so keep adding it to your salads or wraps.  I know it is hard to get back to a healthy diet, but do it as soon as possible.   The average person puts on 5lbs over the holidays and most keep it on! 

 The added buzz  and go-go-go for the next 30 days keeps most of us grabbing unhealthy options while we are out or taking a short cut for dinner when we are exhausted by the end of the day.  Eating healthy will HELP you cope with the stresses of the holiday season, as well as keeping you healthy and your immune system up when you most need it.  Stress on your body and mind usually puts a stop to weight loss so adding unhealthy eating ot that mix will not only halt your weight loss success, you may add those 5lbs on.

Wake up tomorrow, look in the mirror, and COMMIT to yourself again!  You are worth it and you will feel better for doing it as soon as you can.  Don't worry, you will have another holiday just around the corner to splurge on.  

Please make sure you are sticking to your exercise routine through this holiday season.  Exercise will also help tremendously with stress and keeping your weight maintained.  If you haven't tried Yoga take a class or two during this stressful season, you will love it!

You are your own success story!

Thanksgiving meal challenge

For your Thanksgiving meal try to make a healthy side dish.  Some Ideas:

A green bean casserole (using fresh beans) substituted with a light lemon-garlic sauce instead of that added fatty soup.
       A thinly sliced shallot heated in a little EVOO, add a cup of sliced chesntuts or your favorite nut and about 4 cloves garlic cook a minute.  Add 1/3 c. broth cook until reduced by half.  Add beans cook about 2 minutes.  Add juice from 1/2 lemon and salt and pepper

Add a loaf of sourdough wheat or whole wheat bread crumbs to your traditional stuffing instead of store bought stuffing in a bag.  Add a few cups of chopped portabello mushrooms to boost up the nutrition level.

Sweet potatoes are often seen on the table, go for a healthy version and light coconut milk. vanilla, salt pepper, cayenne and chopped pecans instead of that marshmallow goo....

Stick to clear, organic spirits (vodka, rum) and red wine if you drink this Thanksgiving.  They will do the least damage in your sugar-insulin response.

Happy Thanksgiving!!!

Remember everything is OK in moderation, but keep in mind your portion sizes.  If you sit at a family members home all day have a few small meals all day instead of gorging in one meal.  Your body will thank you for it!

getting through your holiday week

I am back!!! We had a little computer issue and we are up and running again.  Apparently I can do this from my phone, but haven't figured that out yet...one step at a time.
This week is the kick off for the Holiday season and I want to be here to support you as well as give you some motivation to get through it and get through it with little or no guilt : ).

A few things you need to remember:

• Keep Moving- Make sure exercise is a priority.  Ultimately weight loss or weight maitenance is about calories in vs. calories out, if you stop exercising you are sure to add on a little weight over the holdiays.
• Remember  PORTION CONTROL and everything is OK in moderation.  
• Sit down and eat.  We tend to snack and eat as we bake or cook during the holidays so make sure to limit extra eating and snacking that you are not TOTALLY enjoying.  If you are going to splurge enjoy it to the fullest.
• Slow down and enjoy every bite.  We tend to go overboard when we get to eat things that are normally off limits. We enjoy the connection of family,  the comforting food, and the "cheating" on our healthy diets so we tend to over do it.  Pay attention to your body giving you the signal "I am full".
• Search for healthier alternative recipes for your meals and baking.  There are great options and alternatives out there.  
• If your goal is not weight loss, there are many things you can do to improve your holiday meals.  Choose fresh and local ingredients for your meal and all your baking, a local and/or free range turkey for your table, and wash it down with some organic wine or spirits.

Remember the holidays are part of your journey and you will run into them every year.  It is temporary so don't let it stand in the way of the goals you have set for yourself.

Check back for more tips to get you through the Holidays!

DROP THE CANDY!!!!

If you are trying to lose a few pounds or just trying to live a healthy life..GET RID OF THE HALLOWEEN CANDY NOW!!!!!! You don't need it.  If you are like me and you do hold on to it, there is a good chance you will find yourself sneaking a piece or two or ten!
Your kiddies don't need it either.  Sugar is one of the big disruptors in your immunity and it IS flu season so the stronger your immunity is, the better your defense will be.
I gave Wilson the choice of keeping his candy or giving up his candy (except 20 pcs) for a non-candy treat and he chose to throw his candy out and we did.
If you do keep candy in your house ration the candy.  If you have someone in your home that has a stronger "willpower" give them the candy and let them take care of it.  If your a closet eater have them hide it!

I think, just like us, kids won't eat it or ask for it if it's not available....

I  am putting out a challenge and I want you to  commit!!!  I started and will be doing it with you.  If you have weight to lose you will see a difference and even if you don't need to drop any weight you will see a HUGE difference in energy, your skin and the "fat" feeling you have.  Here it is: Give up processed stuff for 2 weeks (or til Thanksgiving).  Anything that comes in a package is off limits!

There are a few exceptions and here they are

Oatmeal  and Cream of Wheat (try to not use instant)
Shredded wheat
Oat bran
quinoa
brown rice (try it in the AM with a little milk and cinnamon! - YUMMY)
beans, lentils....
some fruits and veggies like tomatoes (no added salt or sugar) in a can, but shoot for fresh or frozen.


+Try to get rid of bread and pasta (Use spaghetti squash,  shredded zucchini, or white beans in place of pasta)

+Use large portobello mushrooms (de-stemmed and hollowed out a little) for pizza crusts and
    hamburger buns.

+Try to limit your alcohol consumption.  If you can go without for 2 weeks do it!!

When going out to eat most restaurants have real food for you to eat...eat it!

If you have ANY questions let me know!!!

good luck : )
You can do ANYTHING for 2 weeks!

Motto - " If it didn't have a mother or didn't grow in the ground, don't eat it!!!!

Finding time to workout

It is necessary that you find a little time a day to get in a "sincere" and challenging workout! If you are pressed for time try to add a session of high intensity interval training (HITT). Interval training involves taking your body through ups and downs in your perceived rate of exertion or heart rate.

In a workout you could combine resistance training WITH cardio or do a straight "cardio" interval workout.
See the link for detailed information and examples of interval training.

Some fitness experts and evidence are finding that HIIT not only burns more fat than a straight cardio session, but it will keep your metabolism and fat burning at high levels much longer (up to 24 hours!).
20-30 minutes is all that you need to see a difference. I think EVERYONE can find that amount of time to get moving...NO EXCUSES!!!

Please remember that if you have any limitations or medical issues to see a doctor before starting a workout regime.

Labels on your fruit

Next time you buy your fruit check out the labels that are on them.  If the label has 4 numbers the fruit was conventionally grown, If the label has 5 numbers and it begins with a 9 the fruit was organically grown and if it is labeled with 5 numbers and begins with an 8 the fruit was genetically engineered.

Ex:
Grapes
4026 - conventionally grown
94026 - organically grown grapes
84026- genetically engineered grapes

Steer clear of genetically engineered anything!
The best fruits and veggies you can buy are from your local farmers and farmer's markets.  If you shop at a conventional grocer make sure you take a second look at the stickers on the fruits you are purchasing.
Not all fruits are created equal!

Make a Plan

We all make plans with our friends, families or kids, but do you make a plan for yourself? Do you make a plan to get away and workout? Do you plan on what you will put in your mouth?  If you are not making a plan there is one thing you CAN plan on: FAILURE!

If you are well planned you have a better chance of sticking to it.
If you own a planner or calendar make sure to give yourself at least an hour to get in some sort of exercise!
Nutrition seems to be the toughest plan to stick to and most of us that deal with weight issues tend to be impulsive eaters, even if we are not hungry. A couple things to do to make a nutrition plan and make it stick!

• First and foremost, sit down and decide what you will be making this week. Write out every meal and healthy snack you will need. Make a grocery list for the week from that list and stick to it.  You will save money and inches.
• Make sure all the nutritious food you brought home from the store or farmer's market gets taken care of IMMEDIATELY!  Cut up the fruits, veggies, nuts etc...and portion them out in containers or snack bags.  The portion sizes are listed on the nutrition panel or you can find it on numerous sites.  www.calorieking.com
• If you are not keeping a journal yet, START TODAY.  Write what you plan to eat everyday for the upcoming week in your journal(see 1st bullet) and then write what you ACTUALLY eat when that day comes. 
• If you plan on leaving the house for a few hours, BE PREPARED.  Grab the portioned food you should have prepared and you should have no reason to impulsively grab something unhealthy when you are out and about.
• If you work all day buy a lunchbox and put it to use.  Make sure you have what you have planned for the day in the box and eat it.  If you have it with you and it is well planned you have no reason to head to the drive-thru.  

If you are serious about dropping the weight you will have to get serious about what you doing on a day to day basis.  You should know the calories you are eating in every "meal" and you should be aware of every little morsel you are putting into your mouth.  It seems like a lot of extra work(and it is), but the work pays off and it will become second nature.  Plan your lifestyle change today!

Next Blog...portion control

The Scale

After our assessments last week and all the talk about the scale, I wanted to talk a little bit about hitting a plateau and not being a slave to the scale! The scale can fluctuate with your hydration level or the food you decided to eat the night before.
Weigh yourself once a week at the same time.
Before you get frustrated ask yourself HOW DO I FEEL?  The scale is just a number and it doesn't completely reflect  HOW your body is changing.  Do your clothes fit better?  Has  your energy and fitness level changed in the last month?  Can you endure more of class for longer periods of time? Can you run a longer distance or do you have more energy to get through your day? Adding lean muscle mass will increase your weight slightly, but it will burn more calories than fat will at rest.
After you think about it, the scale should be one of the last things you should be concerned about.  Yes, it's nice to see a loss, but are you losing and winning in other ways?
If you feel it is a plateau mix up your workouts or add something different and a little more challenging.  Look at the way you are eating too.  Add or decrease (if your calorie allotment allows) your calorie amount for a few days.  Switch to all raw veggie for a few days or giving up meat for a few days may bring a change enough to give you that added boost or shock to your body.

A couple tricks to eating out this week-end

Week-ends are usually when we will end up eating a meal or two out of the house.   Here a couple tricks for success.

Ask for what YOU want.  Ask questions about how your food is prepared.
Double the veggies and ask for them steamed.
Share a meal with another person
Ask for a box the same time you get your meal and IMMEDIATELY box half of it up for left overs.
Pay for your bill in cash.  We tend to eat more when we pay with a credit/debit card.  Set yourself a price point (w/tip) and bring it in cash.  Liquor, dessert, and apps are spendy and loaded with calories don't allot extra cash for the extras.
If you are going to a restaurant they offer bread and/or chips for free starters, ask the server to leave it in the kitchen you will eat a meal's worth of calories before your meal arrives.

Don't trust the word salad at a restaurant (unless you are getting a plain house salad with veggies only and can ask for the dressing to be kept off).  Typical salads at a restaurant can hold 1000 calories or more.

Salads from a few restaurants on (or off) island
Cheesecake Factory
BBQ ranch Chicken (with no bread) 1415 calories with 113g fat

Chili's
Caesar salad with chicken and dressing 1010 calories 76g fat
Southwestern cobb with NO dressing added 970 calories 60g fat
Quesadilla explosion 1000 calories 53 g fat

Ruby Tuesdays
Chicken Salad (no dressing)975 calories 68g fat

basic taco salad about 900 calories and 60g fat

Ladies...that is 2 of my kick your butt classes or about an HOUR and a HALF on a tread mill running!!!!!!!!! for a "healthy" salad : )

Have a GREAT week-end filled with BETTER choices.