Watch this Video!

http://www.ted.com/talks/jamie_oliver.html


Please take time to watch this video.  It really will change a fraction of your thought process.  Just remember that you have control of what your family and your children eat.  They do not make the money and they will not starve. Take Control.

Back on Track!

Welcome to 2010!  I am back on track.  Kids are back in school, healthy food is back on our plates full time and exercise is the priority!  I am sharing this article about SUGAR!  It is imperative that you take this with a grain of salt and I still wouldn't recomment the alternatives for most of the choices, because it is still somewhat of a junky choice, but if you are out and about and would like something or you know you will be having your "cheat" snack it would absolutely be better to make a better choice of the two evils : 0 )

If you are like me and sugar is your down fall, be aware that there is a lot of added sugar in almost EVERYTHING we eat.  There is a heaping tsp of sugar for every 7g. on the food label.  Next, read the ingredient list and see what kind of sugar is in the product.  The ingredient list is in order of how much of each ingredient.  If water is the number 1 ingredient, it is mostly made of water, etc...

your best choices for sugar is those made of natural sugars of course.  Fresh fruit etc...

http://health.yahoo.com/experts/eatthis/42403/11-foods-your-dentist-wouldnt-touch/

Finding Balance

As I sit hear contemplating eating a Christmas cookie sent by dear old Grandma, I decided this entry should discuss finding balance in your life (especially during the holidays).  We easily find balance in many parts of our lives, but when it comes to food and nutrition we fall short.  We are bombarded by advertisements, products that promise added fiber or Omega's (when fruit and veggies will do), and the fast convenient lifestyle of "nourishment".  We have to sit down and and ask ourselves if we are balanced.  Finding balance nutritionally will help us find our balance on many levels.

I had caught the end of the biggest loser" "Where are they Now" and the 1st year winner had gained nearly all of his weight back.  Bob showed up to set him straight and he stressed finding what works for you and finding your balance.  If the extreme doesn't work for you and the not caring obviously puts the weight back on you need to find the balance for a healthy lifestyle.  It may take a little longer, you may have to be more patient, but it WILL work if you let it!

That may be what you have to do during the holidays as well.  Find balance.  A cookie here and there will be fine, NO GUILT attached.  Enjoy what you are eating and be conscious of every bite.  Don't walk around grabbing a cookie off the tray every time you pass... you are sure to eat 5 and not enjoy a single one!
Think about all the progress you have made and don't ruin it with one lousy unbalanced week!

Keeping Stress at Bay

Stress is a big factor during the holidays and it causes us to lose sleep, eat more and eat more often, as well as increase any habitual coping methods we may have (drinking, smoking etc...).  Don't get me wrong, there is nothing like enjoying a glass of wine after a long day of putting up lights or getting your shopping done, but please be conscious of WHAT you are doing and check in with your mind and body along the way.  Ask yourself how your feeling.  Are you really hungry or eating because you "want" what is front of you?

Take these steps to help keep your stress in check and your metabolism working for you:

1. See above : )

2.  Get enough sleep!  shoot for getting to bed at your regular time and try to get 7 or more hours of rest. 

3.  Exercise!!!  Exercise will rejuvinate you, help you sleep better and balance out those stress hormones to help get you through your day.  You may be off your eating plan here and there, but DO NOT sacrifice your exercise routine.

4.  Try to stick to that 90% rule of eating right.  Splurge in moderation, but eat a salad or your same  nutritious meals around your holiday snacking.  Sugar is proven to mess up our sleep patterns, metabolism and immune system.  

5.  Take a time out!  We put our kids in a time out to remove them from an excitable situation, why don't we do that for ourselves?  When you are tempted with anything (shopping, food, drinks etc...) give your self a time out!  Go for a walk, meditate, sit and read a book...activate your mind in a different way and relax.

Interval training...

Here is a method you can read up on, and incorporate it into your workout.  I truly believe interval training is one of the best things you can do to burn fat and transform your body.  You can do it with weight training, cardio, or a mix of the two.  This is another spin on it and/or to ramp up your current workout...and we will be attempting it in class to change it up.  Enjoy.

Please ADD it to your workout...don't just work out for 4 minutes and go home : )

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!!!!