I don't know about you, but not too many years ago when this time of season would roll around I would be filled with dread.  It would take everything I had to maintain the quality of service for my clients (vacation workouts, updated workouts, nutrition modifications, special reminders regarding stretching and rolling to keep lose, etc.), begin my own Christmas shopping, make sure I was able to get my own workouts in, as well as get the all important necessary down time -- 'cause I'm a bear if I don't get my sleep.

Over the years this pattern became a pain.  I mean I would literally start to despise the coming holiday season right around Halloween.  I could almost hear the clock winding up to begin the countdown.  And believe me that is no way to enjoy the holiday season.  I like you had worked hard all year.  This should be a time you kind of slow down and appreciate all that you have accomplished.  A time to enjoy family and friends after a busy and productive year. But what was I missing in order to create that experience?

What I finally came to understand is it's all about the plan.  If I plan in advance, the gift purchasing is easy.  I just do a little each week, starting early in November.  Then it all goes smoothly.  My "to do" list doesn't seem so overwhelming and everyone feels appreciated -- including me (because I made time for myself).

The other interesting bit of knowledge I've picked up over the years is that this process of advanced planning pretty much works for anything.  If you just take a few moments each week to get clear on where you're headed, it all tends to go rather smoothly.  Just doing a little each week. Don't leave it to the last minute and try to cram it all in.

Keeping that thought in mind, I figured why not share some recipes with you so that you can stock up on all the options, and start the new year off ready to kick some butt.  No more wondering what should I eat that is healthy for me. No more waiting till the last minute because you can't think of any healthy choices.

Instead just be sure to create a folder in your filing system labeled "Recipes" and just place the ones I share with you in that file.

Now of course you may want to take the time to organize them in certain categories like breakfast, lunch and dinner, but other than that you should be pretty much set.  Just copy them and paste them in your file.  Then as you begin planning for your success in the coming year, you'll be all set with lots of options.  People will think you're some kind of super-human because you have so many delicious and easy to make meal options.  They'll watch your body transform and wonder how you had time over the holidays to become so prepared.  Just cut and paste.

Your success is that easy.  Just take a moment to do a little planning. 

Below are two breakfast options to get you up and running right each morning.  While everyone else is slowly waking up after getting to the office, you'll be fired up and ready to take on the day -- and transforming your body at the same time. A Win-Win. I like that.


Recipe #1 Maple Walnut Apple Oatmeal (Maple_Walnut_Apple_Oatmeal.doc)

Recipe #2 Raspberry Mocha Shake (Raspberry_Mocha_Shake.doc)

These easy to prepare and very tasty options are courtesy of Gourmet Nutrition by Dr. John Berardi, Michael Williams and Kristina Andrew
Well, I don't know how we got to the end of October so quickly, but here we are yet again. And if you've been to any shopping malls or large department stores, you know they are already playing Christmas music.  OUCH!  I mean c'mon, we haven't even gotten through Thanksgiving and they are already pushing us to Christmas.

What it does serve as, is a reminder that the holidays are coming.  That means small bowls of candy throughout the office, cookies and cakes being brought in to share (I can think of better gifts to share) with others, and the usual holidays gatherings like Christmas parties, Thanksgiving dinners with family and friends, and of course Christmas dinner. To put it simply, lots of extra calories in the form of candies, cookies, cakes, and other tempting delectable treats that will derail your efforts to stay on track.
                                                                                                                                                                                    
Are you ready?  I mean ready with habits and coping strategies in place to be sure you're not one of the people that gains the typical 7-15lbs over the holiday?

If you're like most of the people I've talked to, you probably haven't even really thought about it.  During this time of year it is critical that you have a plan and coping strategies to keep your habits under control; and you on track through the holidays.

I want you to succeed!

And part of that responsibility is that I provide you with info that is outstanding and ready to use right out of the box.  This is one of those instances.

I was recently emailed this article that really got my thinking cap working overtime. 

Don't let the title fool you.  There is some seriously good information, tips and strategies to help you get your habits in shape before the holidays.

Trust me, take a look over the quick tips here and then click on the link below. I want to give a Big Thanks to Precision Nutrition for posting this article.
___________________________________________________________________________________________

Tips for losing fat from naturally skinny people

How can you learn to think and act like a naturally skinny person in order to reap the benefits for fat loss? Here are some tips.

  • Understand that you have a lot of control over your eating behaviour, regardless of your physiology.
  • Food is just food. It should not be used as a reward or an emotional outlet.
  • Reprioritize food and put it in its proper place — as something that tastes good and sustains us, but should not dominate our thinking.
  • Pay attention to your physical cues. Start eating when you’re physically hungry and stop when you’re physically full.
  • Change your expectations of fullness. Stop before you feel stuffed, or even “full”.
  • Understand that cravings come and go. Ignore the cravings, distract yourself, and don’t keep problem foods in the house.
  • Keep moving, as much as possible.
  • It’s OK to say no to food in social situations. The more you assert yourself, the more people will get used to it.
  • In order for behaviour to change, your identity has to change. Skinny guys have to think of themselves as bigger and more muscular; heavier folks have to think of themselves as working towards being lean athletes.
  • Portion sizing is important. Your idea of the correct portion may be wrong.
  • Change requires practice. The more you practice eating smaller (or larger) meals, the more your body will get used to it.
  • Make your behaviours match your goals. If you’re constantly acting in ways that self-sabotage, you either need to change the behaviours or your goals. In any case, be realistic and honest about what you are doing.


Get the Full Story Here:  Ready For Some Cutting Edge, Useful Info
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

 

Well, I hate to be the bearer of bad news, but when the article, “Artificial Sweeteners Linked to Weight Gain” came across my desk, I was curious.  Immediately I wanted to run to my computer and let all of you know what the article said.  But I thought, one article doesn’t mean that much, let’s look a bit deeper.  And let me tell you, what I found in my research on this subject scared the heck out of me!


Let’s start from the beginning.  I could bore you with the research and endless amounts of studies citing each of the artificial sweeteners I researched, instead let me first give you a list of the most common.


  1. High Fructose Corn Syrup (HFCS)
  2. Saccharin
  3. Splenda
  4. Aspartame
  5. Sucralose
  6. Stevia

I guess the best way to start this all off is to give you a quick and dirty understanding of how the body responds to sugar, how the body responds to artificial sweeteners, and then give you the down and dirty FACTS on what the dangers are of each artificial sweetener listed above.

Let me first say I am not some organic, grow your own food extremist.  Equally, I am concerned about the short and long term effects of the food and drink I put in my body.  I haven’t spent all these years working out to keep myself healthy, only to destroy myself from the inside out.


Sugar Evolution


During prehistoric times sugar came solely from complex natural sources that had other nutritional qualities, such as fruit, honey, bark, and leaves.  And as we all know naturally sweet food is seasonal, ripening with the help of the sun only during certain times of year.

As time and technology progressed, shipping and trade routes also grew. As did new refining technology, along with advanced food-processing techniques; thus we found ourselves with readily available sugar.  We have now created an environment where sugar is everywhere and in everything.  Unfortunately sugar is an empty calorie, devoid of protein, fat or fiber, often taking the place of real nutrients.


Sugar and the Body


Remember we are still very primitive, from a cellular level, such that we are all biologically predisposed to desire sugar. Sugar has not only a biochemical effect on the body, but also a psychological one.  I dare say most of us desire to have a sweet treat at least once in a while.  In fact, with the help of the media and some home/childhood experiences, most of us unconsciously associate sugar with love, pleasure, and reward.

From a biological perspective we seek out sugar to fuel our muscles and brains. After all, sugar (sucrose) is a carbohydrate that metabolizes directly into glucose (blood sugar), stimulating the release of the feel good neurotransmitter serotonin.  In fact scientists report that eating chocolate initiates a brain response similar to falling in love.

When you eat sugar, your blood sugar levels shoot up causing the release of insulin from the pancreas, which facilitates the absorption of sugar and other nutrients into the cells of your body.  If there are no other nutrients to help you sustain your blood sugar – you crash – your blood sugar level drops as quickly as it rose and you’re looking for another “rush”.  This is why it is so important to have a protein, carbohydrate, and fat source at each meal; it helps moderate your blood sugar levels and allows for sustained energy.  Eating in this fashion also allows the body to feel genuinely satisfied and release the satiety hormone leptin (which tells the body to stop eating).  Be clear, craving sugar is just the body calling for energy and a serotonin surge.  It’s the food choices we make that make the difference.


Artificial Sweeteners and the Body


First let me give you the response the body has to artificial sweeteners in general and then give the DIRTY FACTS on how artificial sweeteners affect the body.

Recent research has found that obesity has consistently paralleled the increased use of artificial sweeteners.  The more manufacturers use and we consume, the higher our country’s obesity rates seem to go.

As you just learned, typically when the body receives what it perceives as sugar, there is a release of insulin to assist cells in absorbing the nutrients in the blood stream. When artificial sweeteners are consumed, they have been shown to blunt the affect of the body’s ability to recognize sugar in the blood stream.  What that basically means is that when you consume artificial sweeteners it blunts or lowers your body’s ability to recognize sugar, thus leading to an increase in the amount of calories consumed.  In fact researchers found “that consuming food sweetened with no-calorie saccharin can lead to greater body weight gain and adiposity than would consuming the same food sweetened with a higher-calorie sugar”.  Further they noted that based on the lab’s hypothesis, other artificial sweeteners such as aspartame, sucralose and acesulfame K, could have similar effects.  In another study, people who used artificial sweeteners ate up to 3 times the amount of calories as the control group.  Plain and simple, artificial sweeteners confuse the body’s natural ability to know when it’s had enough calories (food or drink).


With High Fructose Corn Syrup, the effects are even more pronounced.  It seems that fructose is actually “shunted” (pushed) towards the liver, unlike sucrose (regular sugar) which is broken down in the body, prior to reaching the liver.  And once reaching the liver fructose mimics the effects of insulin in getting the liver to release fatty acids into the blood stream. Thus it appears that fructose causes the liver to release triglycerides. Triglycerides are a common fat in your blood that is often used for energy.  In normal amounts, triglycerides are important to good health.  But high triglyceride levels are part of a group of conditions called Metabolic Syndrome.


Metabolic Syndrome is the combination of high blood pressure, high blood sugar, too much fat around the waist, low LDL (good) cholesterol, and high triglycerides.  This syndrome will increase your risk of heart disease as well as for diabetes and stroke.


Hence, fructose itself may lead to the increased rates of obesity, not merely through increased calorie intake, but through a variety of complex chemical reactions it stimulates in the human body.


Now here’s the interesting thing.  If the liver is bombarded with insulin too often, and this is based on each person’s tolerance level, it begins to become less responsive to insulin being present in the blood stream.  When the liver is less responsive to insulin in the blood stream you can become insulin resistant – which can be a precursor to you getting diabetes, and you don’t want that!


So there you have it.  Artificial sweeteners, sometimes called body toxins, confuse the body into potentially eating a significant amount of excess calories than it actually needs.  While HFCS through a host of complex chemical reactions actually can create an environment for obesity and possible diabetes.


Now here are the most significant findings on the list I promised from above.


Saccharin


  • Presently studies show limited or sufficient evidence of carcinogencity in humans
  • Possibly blunts the ability to recognize sugar in blood stream
  • Possible allergic reactions headaches, breathing difficulty, skin eruptions, diarrhea
  • Does seem to cause fewer problems than Aspartame

Splenda (Sucralose)


  • Pre-approval research showed sucralose caused shrunken thymus glands (up to 40% shrinkage) and enlarged liver and kidneys.
  • Discovered 1976 while seeking to make new pesticide formulation
  • Possible allergic reactions skin rashes, panic-like agitation, dizziness and numbness, intestinal cramping, headaches, muscle aches.
  • Not a “natural” product (see the Splenda website)
  • Contains chlorine which is considered a carcinogen.

Aspartame (NutraSweet, Equal, Sugar Twin)


  • Has received the most complaints of any artificial sweetener
  • Use can result in accumulation of formaldehyde in the brain, which can damage your central nervous system and immune system.
  • Linked to neuropsychiatric disorders, including panic attacks, mood changes, manic episodes, visual hallucinations
  • Mild link to depression and male infertility
  • FDA approved though dangerous side effects found in rodents. Same side effects now being found in humans 15 years later.

Stevia


  • Known as sweet herb
  • Has been used for over 400 years without ill effects
  • Reports from other countries show little or no side effects

I could not close this article without sharing with you the dangers of artificial sweeteners and acknowledging that there still needs to be long term studies on humans to be able to say without a doubt -- artificial sweeteners are a danger to humans.  What I will ask you to consider the Tobacco Industry and its stand on cigarettes – supposedly no link between smoking and cancer, and the new knowledge on the dangers of heating your food in plastic – which we originally thought was safe.


I encourage you to build your meals and snacks from whole foods whenever possible and avoid highly processed foods.  If you have to sweeten food, do so sparingly with natural sugars such as honey, rice syrup, molasses, and maple syrup.


And if you would like my help on how to avoid artificial sweeteners and highly processed foods or to get your nutrition on track please visit my website now at http://www.energyfxfitness.com. I look forward to assisting you in being your healthiest and best.