As promised here are 2 more delicious recipes to add to your growing file.  We all have busy schedules, this time of year more than ever.  But that shouldn't mean all of your hard work should go out the window.  Whether you're committing to a new year of losing those extra pounds or just looking for a change in your usual day to day of staying on track, these recipes are sure to help.  They are quick, tasty, and will definitely keep you on track.

Remember, food that is good for you can actually taste good too.  All too often I hear people avoid making good food choices because they believe they have to give up flavor.  Not with these.  The second biggest reason I hear is that making food that is good for you just takes too much time.  Again, not with these.  But I will admit it will require some planning on your part to make sure you get all of your meals in each day.  And heck if it tastes good, all the more motivation to take as little as 5 minutes to whip up something that tastes good going down and gives your body what it needs to stay healthy and assist you in getting in better shape. 

Don't fall into the easy excuses.  Take a few minutes and cut and paste these to your file.  Good food and get in shape at the same time -- sounds like a win/win to me.  Enjoy!

Recipe #1:  Mint Chocolate Shake (Mint_Chocolate_Shake.doc)

Recipe #2:  Sauteed Salmon (Sauteed_Salmon.doc)
It was recently brought to my attention that I could probably eat cardboard with a few spices and it wouldn't bother me at all.  Fortunately for me, cardboard has no nutritional value.  I don't know, I guess I'm just weird that way. 

It's said that some people over-indulge with food to meet other needs besides nutrition.  This type of person tends to go overboard with the sauces, sugars, breads, etc.  I'm just the opposite.  I mainly eat for function.  And if it was a choice between a flavorful meal that would take an hour to make or eating right now a nutritious meal but with little flavor, I'd probably pick the latter of the two.

Don't get me wrong, I thoroughly enjoy a flavorful and nutritious meal, it's just that often times my schedule gets so busy that I skimp.  No, I refuse to go grab fast food, or some other highly processed food substitute.  No, I admit it, I'm willing to skimp on taste.

So believe me when I tell you I am really excited and appreciate this recipe book-- Gourmet Nutrition by Dr. John M. Berardi, Michael Williams and Kristina Andrew.  It is full of quick, tasty, good for you meal options all in one spot.  The authors probably saved my life and don't even know it.

Now I can stop eating cardboard. 

I refuse to waste your time with any hoopla about something that tastes good when it doesn't, just because it meets some nutritional number guide. I am actually coming to appreciate taking my break and enjoying my meals these days.  And believe me that is a nice change of pace.

So don't forget to cut and paste these to your filing cabinet on recipes so you'll be ready for next year.

No more excuses!


Recipe #1: Chai Blueberry Oatmeal (Chai_Blueberry_Oatmeal.doc)


Recipe #2: Turkey Sausage and Yam Hash Browns (Turkey_Sausage_and_Yam_Hash_Browns.doc)


As always, let me know what you think.  I always appreciate your feedback.
In this day and age when you say you're going to do something, you better darn well do it.  I'm sure we are all tired of the "Oh, let's do lunch".  And you don't hear from the person for weeks or months.

A handshake and your word is pretty much all you really have when it comes to establishing your integrity.  In this day of information (overload in some cases), it's pretty easy to have something witty or interesting to say.  But how many people actually back it up with action?  It has been my experience that those individuals are few and far between.  A mentor of mine once told me, "under promise and over deliver".  When it comes to establishing your credibility follow through on what you tell others you are going to do. In fact, over deliver on what you committed to doing.  It let's people know that they can count on you, that your word actually means something.

Well, in keeping with my promise to make sure you are ready for the coming year with lots of recipes to help keep you on track and not spend hours in the kitchen preparing food, here are two more to add to your file called "recipes". 

I sincerely want you to have a variety of meal choices that are tasty, good for you and are easy to prepare (take as little time as possible).  Goodness knows, we all have enough to do in our daily lives.  Spending hours in the kitchen to create a nutritious, tasty meal is not to motivating.  In fact it will just increase the chances of you getting off track and grabbing some highly processed alternative to a good meal.

So let's keep it simple.

Recipe #1:  Microwave Orange Roughy (Microwave_Orange_Roughy.doc)

Recipe #2:  Chicken a la King Kong (Chicken_a_la_King_Kong.doc)


Remember, plan your meals in advance.  It will make the day so much easier, and I'll bet, make you much more productive as well.
I just finished listening to a gym member rave about some new book they picked up that they just swear is the "BIG SECRET" to losing weight.  This person went on and on about how easy it is to prepare the food, how much they like the options for food, and probably most importantly -- how much they enjoy the taste of the food.

I've been in the Health, Fitness and Wellness Industry for over 25 years.  I've seen literally tons of fad diets come and go. I've seen just as many people rally behind these so called "big secrets" as if they were the fountain of youth. And though some stayed on the band wagon, many became disenchanted with diet "X" and moved on to the next fad.  Only to rally around that one as the new "big secret", etc.  I think you get the point.

What I'm trying to say is that the program that works, the "Biggest Kept Secret" is you finding a program, a structure that works for you. It's not the program, there are literally hundreds of diet books on the shelves of any bookstore.  The secret is you.  Are you willing to make the commitment to preparing your food in advance?  Are you willing to say no to the abundance of holiday treats that will be coming your way shortly.  And if you can't say no, only taste -- don't feast on dead calories.

There is nothing you can't accomplish if you truly put your mind to it.  This is just a matter of taking baby steps and getting your feet wet.  Plan one meal per day that you are committed to eating properly no matter what. In a week or so, make it two meals, etc. Next thing you know, you'll have your own Big Secret!

Here are two recipes to help you create your own "Big Secret".

1.)  Steamed Halibut (Steamed_Halibut.doc)

2.) Baked Chicken Strips (Baked_Chicken_Strips.doc)

These tasty and quick to prepare meals are courtesy of Gourmet Nutrition by Dr. John Berardi, Michael Williams, and Kristina Andrew

Happy November 1st.

Why, because this is usually the beginning of when people begin to lose their focus.  Feeling the pressure of the pending holiday rush of food, gifts, and crazed schedules, people often forget to put themselves in that list of important things to do today.

Don't leave yourself out.  You're ability to get through this holiday season has a lot to do with your willingness to commit to not leaving yourself off of the proverbial list. 

Let me make this plain and simple. No matter how much you get done in a day, paying for it by being miserable the whole time your doing it or completely trashing your system with horrible food choices and no physical activity doesn't serve anyone -- especially you.  You don't get a medal for getting your list done, but neglecting yourself.  And you and I both know, with a little planning you can get your list of "to-do's" done, as well as take good care of yourself.


Staying in line with those thoughts, one of the biggest complaints I hear about being able to keep on track with nutrition is that it "takes too long to cook a meal that tastes good and is good for you".  Well that's not completely true. Below are two more recipes for quick meals that take 20 minutes or less to make and are good for you.  Throw some veggies and a starchy carb in and you're set to go.  Leaving you plenty of time to still get that growing list of things -- done.  Stay on track.  You've worked way too hard to lose your momentum now.


But of course for those of you that are committed to feeling crappy, having low energy, and taking years off your life, you're welcome to continue to poison yourself with fast food. 


It's your choice. Make one that moves you forward and not backward.



Recipe #1 -- Lemon Chicken (Lemon_Chicken1.doc)



Recipe #2 -- Tilapia with Caponata (Tilapia_with_Caponata1.doc)


These recipes are courtesy of A Recipe for Life by the Doctor's Dietitian -- Susan Dopart, M.S., R.D.


Thanks Susan
I can't say it enough.  If you're serious about making changes in your body there are 2 specific things you've got to do:

1.) Plan and if possible, prepare your meals ahead of time to make sure you stay on track with your nutrition, and

2.) You've got to get your daily exercise. And if you can't do it daily, start with 1 day a week and build to a minimum of 3 days per week.
                                                                                                                                                                                       
That being said, I can't tell you how often I hear people complain about how hard it is to stay on track with food.  Now of course when questioned they readily admit that they are not sticking to any real food plan, they just kind of wing it all day.  And of course at the end of a few weeks they wonder why they don't see any changes in their body composition.

I know it's a worn out cliche, but if you don't plan for your success how do you think it will happen?

The 2 largest complaints I hear from people when it comes to sticking to a food plan, is that the food is tasteless and uninspiring, and they don't have time.  Well, here are two recipes below that are big on flavor and easy to prepare. They taste good and are darn good for you. Even better is that they don't take any longer to prepare than any other home cooked meal. 

As you know, this month is all about keeping it simple.  Here are two simple recipes to help you stay on track.

Salmon or Sole in Parchment on a bed of Greens & Julienne Root Vegetables
(Salmon_or_Sole_in_Parchment_on_a_bed_of_Greens.doc)

They say breakfast is the most important meal of the day.  Problem is most people eat a cold cereal or worse.  Well here's an option that tastes great, takes almost no time to make and is packed with nutrients.

Leafy Green Protein Shake (Leafy_Green_Protein_Shake.doc)

These are courtesy of Elizabeth Brown, MS, RD "The Kitchen Vixen"
eat2liv@earthlink.net

Thanks Elizabeth for keeping the daily grind full of nutrients and flavor.
I'm feeling a little bit down today.  I don't know exactly why, but I guess I'm really seeing the other side when it comes to the advances in technology.  I mean don't get me wrong, I appreciate the multitude of features on my cell phone, the vast TV channel selections, the advances in medicine, and our ability to create more green technology.

The problem that has me down is, it unfortunately seems as though people think that fitness and body transformation should happen at the same speed as technological advances. And what really sucks about that is. . . . . . The Body Doesn't Work Like That ! I like to call it Spray Tan Fitness (more on that next week). It seems people believe you can just show up at the gym, talk most of the time they're there and expect to get results. Kind of like getting a spray tan (which is not a bad thing, since it keeps you away from ultraviolet rays, it just doesn't work when it comes to fitness).

Sure you can drop a few pounds quickly by cutting out certain food groups for a short period of time. But it's not a lifestyle you can maintain and so the weight comes back. Sure you can get certain surgeries done to get you to lose weight, but from what I read you risk your life by having the surgery. Sure you can even take certain pills to assist you. But low and behold, when you come off of them you have to do the work of proper nutrition consistently and daily exercise.

I want you to understand, if there was a quick fix to weight loss, or avoiding pain, an easy way, I'd have found the book or product, found out where they sold it and for how much, and sent you an email each day to tell you about it.  Sadly the truth is, it will take some level of work and effort on your part to change your body.  There are no quick fixes, no magic pills, no creams, no potions.

However, on a brighter note, the ways to lose weight, keep it off, get out of pain and stay that way, are all pretty simple. You commit to doing the simple tasks on a daily basis and you will get results, 9 times out of 10.

So in keeping with the theme this month, here are 3 More Easy Ways to Change Your Body. They are straight and to the point. And guess what?  If you apply them, they work like magic.

Check out the video below and let me know what you think.

Over the past couple of months we've gone through some pretty deep stuff; getting in The Zone, finding your Big Rocks, etc. This month let's keep it simple and to the point. 

Today I want to share with you some basic and to the point ideas to help you create a successful weight loss and keep it off program.  It's largely about the planning.  Funny thing is, so is gaining quality muscle -- it's all in the planning and consistency.

Check out the video below to get your 3 Critical, Ready to Apply Strategies to Transform Your Body.

 
Jun
25
2010
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As usual, I was taking in a little TV between client's while at the gym and I saw this advertisement come across: a sports drink rolls onto the screen and next to the bottle some print appears "contains 40 calories", followed by different sports drink rolling onto the screen and it shows print stating this sports drink "contains 25 calories", followed finally by the final sports drink, which we are told contains "zero calories".  Of course the implication is that you should pick a sports drink that has zero calories because calories are bad --- right?

Uh, did I miss something?  Aren’t calories something we consume every time we eat? Don’t we need calories to survive? How is consuming zero calories a good thing?


I have watched this marketing strategy of nutrition go from soup diets, to excluding complete food groups, to low fat, to non-fat, to low-carb, to the rage now, organic, natural and zero calories.

 

As I promised you in an earlier blog post, I will do my best to give you information that helps you succeed.  Sometimes that means I have to call it like I see it.  These marketing strategies may do wonders to sell products, but they do not assist you in reaching your goals.

 

As I mention in my “20 of the Most Frequently Asked Fitness Questions” (and yes, that was a plug for my audio), the main ingredient in sports drinks is sodium and sugar.  The truth of the matter is, most of us don’t sweat out enough sugar and sodium from our system during a workout to warrant the use of sports drinks.  Unless you are engaged in a high intensity sport or activity for a prolonged period of time (think triathlon or football practice in the hot sun for hours), most of us would do just fine drinking plain water.  I realize that’s not what some of you want to hear because so many of us define ourselves by the brands we purchase or consume.  But as I said I am here to give you accurate information to assure your success, not sell more units of brand X.

 

Let’s take this to the next step.  Have you ever read the label of a sports drink bottle? Besides, artificial sweeteners like High Fructose Corn Syrup (dangerous- read my article on artificial sweeteners), there are many other chemicals that make up a sports drink that I don’t think I can even pronounce correctly. Please explain to me how drinking dangerous artificial sweeteners and other chemicals is supposed to be good for your body and help you reach your goals.

 

The long and short of it is this:

 

1.)    Make good choices when fueling your body. Pick the highest quality you can. Avoid putting chemicals and artificial sweeteners in your body whenever you can.

 

2.)    Brand X won’t do more to help you reach your goals no matter what the advertisement claims. Remember marketing is meant to sell units, not necessarily help you reach your goals.

 

3.)    Choose water. Add lime, lemon, orange slices for flavor.  Most of us do not sweat out enough sodium and sugar to warrant the use of sports drinks.

 

This whole concept of zero calories is just another marketing ploy.  The easy way around this sabotage is to plan your meals in advance, kick butt during your workouts, and get your rest so you can function at your best both mentally and physically.

 

There are no short cuts.  Health, Fitness and Wellness are a lifestyle, not a sound bite.

 

This is just my opinion from 15+ years of experience.  As usual, let me know if this information was helpful.

As I discussed in part 1, we can all admit that when we are under a great deal of stress it is difficult for us to commit to our healthy eating plan.
 

I discussed the hormones Cortisol (the stress hormone) and Serotonin (the feel good hormone) and how they each play an important role in food cravings, and fat storage.  In part 2, let’s take a closer look at stress and ways to manage it so that it doesn’t sabotage your weight loss goals.

 

Stress is a part of life.  Whether it’s the baby crying, the irritability of a loved one, the endless deadlines at work, or the constant flow of bills, stress is a part of all of our daily lives.  But not all stress is bad.  In some cases stress actually assists us in being our best selves by increasing our awareness and attentiveness to a situation. As a practicing psychotherapist for 7 years, and a fitness coach for the past 14 years, it has been my experience that the main culprit when it comes to stress sabotaging weight loss goals is chronic stress.

 

 

 

Stress is defined as a mentally or emotionally disruptive or upsetting condition occurring in response to adverse external influences affecting physical health, usually by increased heart rate, a rise in blood pressure, muscular tension, irritability, and depression.

I want to be clear; a “stressor” is the precipitating event or situation which can cause a response of “stress”.  Thus, a stressor is only stressful if you deem it to be so.  How you handle, or fail to handle the stressors in your life is what determines your stress level and your ability to maintain your commitments to your weight loss goals. 

 

There are two types of stressors:

  • Acute stressors which are similar to the flight or fight response, where you have an immediate physical response to the event, situation, or request and
  • Chronic stressors which are directly related to long term exposure to situations in which you respond to in a stressful manner.   What we need to understand and remember is that stress is as individual as styles and tastes of clothes.  What one person finds intolerable, another person may not be bothered by at all. 

     

     

    The first thing to do to learn to manage your stress level better is to start taking notice of situations that cause you stress.  What type of unique response do you have and to what types of situations?  Begin to notice your internal dialogue.  What is it saying?  Is it encouraging you to move forward or is it negative and self-defeating?  This first step is important because once you effectively identify your stressors you are now empowered to change your reaction to them.

 

The second step is HUGELY important.  Because believing that you are capable of making the changes necessary to enjoy a better, less stressful life begins the process of healing.  Ask yourself, can you avoid the stressor altogether or at least minimize your contact and/or length of time with the person or situation that creates the stress? 

 

Once you begin to believe that you can in fact change the way you respond to a stressor you can then begin to make the small adjustments towards experiencing less stress.  You can look at whether you are viewing your stressors in exaggerated terms. Are you trying to please everyone?  Are you being too rigid in your expectations?  Are you dealing with an all too familiar situation and expecting a different outcome? Then take some deep breaths to slow your heart rate and help clear your thoughts.  Look at these stressful situations as something you can cope with successfully.

 

Stress creates many different reactions on a hormonal level, mental level and emotional level.  I believe you are capable of sticking to and achieving your weight loss goals.  Here are a few tips to keep you on track in the face of stress and cravings:

 

By taking the time to read this valuable information, you have already demonstrated that you are ready to achieve your weight loss goals.  You have the information, now it’s time for action!  To change, one has to move.  You are now ready to handle stress, rather than it handling you.  Move to a place of power in your life. I know you can do it!  If you have any questions or have a unique situation let me you would like help with, please contact me.

Here's your FREE-- Checklist_to_Reduce_Stress.pdf