Four Easy Steps to Avoid the Holiday Heft

There is no better time like the holidays to rethink “Eat, Drink and Be Merry”.  No matter what the celebration is food and drink always, take center stage, which is why we all tend to get a bit pudgier this time of year.  The good news is that there are simple strategies you can implement to avoid the holiday heft.  Before you proceed headlong into the celebrations of the seasons, keep this tips in mind and stay on the healthy diet track.

Moderation is Key

Often the first thing we want to do when faced with holiday party is to starve ourselves in favor of being able to enjoy appetizers, treats or full meals with friends.  This approach is not smart, first starving yourself messes with your metabolism, second it will likely lead to overeating the night of the party.  The day of the party, eat normal healthy meals.  Dinner may be lighter fare or replaced entirely with a Shakeology drink, so there is room for a few indulgences later that evening. 

Be a Stealthy Snacker

While you are at the party, don’t stand next to the chip bowl, it’s too tempting to reach in repeatedly without realizing it. Mindless eating is the easiest way to consume too many empty needless calories.  Instead, prepare yourself a small plate with a few appetizers and treats.  Then walk away from the buffet, go mingle and get in on a great conversation.  If there is hand passed appetizers, don’t be afraid to say no and let them walk right by you.  

Arm yourself with Information

The old saying, “What you don’t know won’t kill you” may not apply in this case.  Pick a few of your favorite holiday treats and look up their nutritional information few days before the event.  This gives you a chance to compare calories, fat, and sugars in each dish.  Armed with that information, you will be better able to make a smart choice between several options. This approach may make you cringe, but at least you know what you are eating.  

Skip the Cocktails

The holidays are usually a time to enjoy a libation or two. The reality is alcohol is high in calories, loaded with sugar in most cases and holds no nutritional value.  The same goes for fruit juices and sodas. If you plan to allow yourself one or two alcoholic drinks, don’t do it on an empty stomach.  The liquor will be absorbed into your system faster and cause you to over indulge.  One safe option that will actually trick others into thinking you have a drink is to sip club soda with a twist of lime. They will never know it’s not vodka or gin. If you are hosting an event, you can help your guests by having one of many alcohol free festive mocktails available to them.  For a few ideas, check out Pinterest.

Most importantly, if you do happen to indulge a little, be good to yourself.  You can always spend a few extra minutes in the gym, or reduce your caloric intake by a 100 or so for a week.  If you really went overboard, leave me a comment and I can get you set up with the 21 Day Fix and Shakeology in January. 

Five Festive Red and Green Super Foods

Holiday festivities are upon us with cocktail parties, cookie swaps and happy hours filling the social calendar. The idea of sticking to a healthy diet may seem impossible. Before you resign yourself to either turning down party invites or accepting a few extra pounds, consider for a minute this list of superfoods that will help keep you on track and still let you indulge a little bit this holiday season.  

Spirulina

This blue - green alga is packed with amino acids, protein, essential fatty acids, and iron. It is one of the world’s richest sources of Vitamin B-12.  Studies have shown it can help lower cholesterol and improve the immune system. Sold in a powder form, spirulina is a great ingredient for smoothies.  

Pomegranates

Pomegranates are a beautiful red fruit with a thick inedible outer skin, but inside they have hundreds of small edible seeds.  One cup of these seeds offers 7 grams of fiber and 3 grams of protein, which helps you to feel full. The seeds are great eaten as is with Greek yogurt, or juiced.  Pomegranates are plentiful this time of year and are often associated with the holidays.

Goji Berries

Goji berries are everywhere right now.  They are a plant-based source of antioxidants, and are high in Vitamin C.  Studies have shown that they aid in weight loss, with a group of overweight people losing inches in their waist after drinking goji juice for two weeks, while those taking a placebo did not see any change to their waistlines.  Goji berries can be found in juice, whole, or in powder form.  I have even seen them covered in dark chocolate.

Spinach

Popeye knew what he was doing by eating his spinach. This leafy green vegetable is loaded with iron and water.  Used in green smoothies, wilt it down for a side dish, or eat it raw in salads. It’s important to get adequate amounts of iron and stay hydrated. Spinach is a great veggie to help you do that.

Cherries

Cherries offer a host of health benefits. They are a source of anthocyanins and cyanidin both help to reduce inflammation and minimize the risk of stroke.  Cherries are wonderful ingredients for smoothies and paired with coconut milk they make a healthy topping for desserts.  Or just eat it plain as a low cal frozen treat.

These five festive red and green superfoods are also key ingredients in Shakeology.  You can indulge in a Shakeology before you head out to the next holiday gathering and not feel tempted to overindulge at the dessert table.

For more info on the benefits of Shakeology ® message me and I’ll be happy to help you find the right one for your needs. 

Workout Smarter Not Longer With High Intensity Interval Training

If you could work out for 15-20 minutes a day and get the same or better results than working out 30-45 minutes a day, would you be interested?  Recent studies examined the benefits of interval training and found that it can help people increase their level of fitness and burn more fat with just 20 minutes of exercise.

Interval training, also known as HIIT, is short bursts of physical activity with alternating intensities and short periods of rest.  Each burst of activity that increases you heart rate for a short period of time and then spikes it again after a minute or two of rest is more beneficial than a longer sustained period of increased heart rate.

It harkens back to Covert Baily and his theory of butter burning.  He has suggested when one starts running, they should mix sprints into their run to confuse their body, thus making it more responsive and ultimately increasing metabolism.  Think of it as creating muscle confusion for your heart.  You push its limit, slow it down and push it again.

For example, you start with an easy run at a sustainable pace, and then increase your speed for a short distance, slow it back down to an easier pace, and then rev it back up again. This approach helps build speed and endurance during one session. 

If you think about it most of us can sustain a level of exercise at 50 % of ability for a long period, but we really are not challenging ourselves. This is what makes interval training so wonderful.  It forces us to push ourselves to our maximum capacity for short periods and provides a benefit our bodies may not see otherwise.

High Intensity Interval Training, HIIT, is ideal for all fitness levels and those with chronic disease. It allows you to push yourself to your maximum capacity, which may differ from the person next to you. Studies show interval walking helps those with type 2 diabetes keep their blood sugar levels in check much more so than those who walked at the same speed for a longer period.

If you are just starting out try interval walking. Similar to the sprint idea, walk at a moderate pace for a few minutes and then increase you speed and repeat for 30 minutes.  As your fitness levels increase, you can increase your speed.  Working out in intervals does keep things exciting and shaken up a bit to prevent boredom.  It is all in how you choose to challenge yourself.

Beachbody understands the benefits of interval training, or HIIT, and offers several programs that operate on same principles.  I am happy to help you find the right HIIT program for your fitness level. Leave me a message or visit me here for more information.   

The amazing benefits of bone broth

One of the biggest food trends to come out of the Paleo diet movement is the sipping of broth, specifically bone broth.  For centuries, cultures across the globe have made a version of bone broth, recognizing its healing properties.  The warm protein rich liquid, considered a magic elixir in foodie circles, improves your health and protects your immune system. 

Bone broth is a “super food” with its concentrated levels of minerals extracted from the bone marrow.   Nutritionists recommend it for a variety of ailments and preventive measures.  Bone broth, in addition to being rich in protein, it also contains key minerals that the body needs.  Most of them are available as OTC supplements with hefty price tags or added to skin care creams. 

Drinking bone broth is a less expensive way of giving your body exactly what it needs. Gelatin helps cure leaky gut and repairs the holes in the intestine. It also helps combat intestinal inflammation. Glucosamine and chondroitin sulfate helps your joints and prevents osteoarthritis. Collagen makes you hair skin and nails look fabulous while keeping you looking younger too. Glycine helps improve your memory and quality of sleep. Phosphorus, magnesium and calcium help keep your bones strong.

It seems my grandmother was on to something when she would whip up a pot of chicken soup when anyone was coming down with a cold. It turns out, chicken broth inhibits neutrophil migration, which mitigates the side effects of colds, upper respiratory infections and the flu.  Bone broth made from chicken bones is a richer version of broth, making it an ideal cure for the common cold during the fall and winter months.

Bone broth is easy to make and economical too. You will need to visit your local butcher to buy several pounds of bones. It’s best to use chicken bones, all of the bones even the ones you may frown upon like knuckles or feet. They are just as beneficial as a wing, or breastbone. 

In a six-quart stockpot or slow cooker, you will want to fill it with bones, veggies and water. Let it boil and then simmer for twenty four to seventy two hours. The longer you let it cook, the more nutrients you will extract.  When it’s done, strain it using a fine sieve or a reusable coffee filter. If you use both, the broth will be clearer. 

Store the broth in an airtight container in the refrigerator.  It will keep for up to a week.  Another option is to pour it into ice cube trays and freeze for up to six months. 

Once you have it made, you can sip it instead of coffee, or use to make my grandmother’s chicken soup recipe.  Any way you eat it will do your body good. 

Cravings and Temptations

Cravings and Temptations

Let’s talk about CRAVINGS and TEMPTATIONS…which also goes hand and hand with WILLPOWER!!

Earlier this summer I went on a GNO with some friends. We went to a baseball game and then ended up at Hooters. It wasn’t my first choice but majority ruled. 

Here’s the cool thing...just because we were at a wing joint didn’t mean I had to give in to the greasy fries and wings! My friends all teased me saying--> "Oh...you won't eat Hooters, will you??” Actually, I told them…"I don’t eat Hooters wings and fries!” I had a grilled chicken salad (and a beer of course!) and left feeling VERY happy knowing my belly wouldn’t be suffering from those greasy fries or wings!! 

Since becoming a coach and having so many interactions with people about food and nutrition I have come to realize that not many people have “personal standards". I am willing to bet that no more than 20% of the population draw the line in the sand and say "I DON'T eat that". There is a lot of POWER in saying "I DON'T eat that" as opposed to "I CAN'T eat that.”

Most temptations are the ones we face day to day...whether it’s a delicious looking bagel just freshly toasted and dripping with butter, or a piece of chocolate cake at a friend’s birthday party, or the kids’ cookies screaming our name from the pantry! These will only take us by surprise if we have not already determined what we do and do not eat. The mind is VERY powerful!

Check this out! A new study found that 80% of women who used the words “I don’t” stuck with their good eating habits vs. 20% of women who said “I can’t”. Those are some AMAZING statistics!!

Which feels more powerful: I don’t or I can’t?

I have found that saying or thinking the words “I DON’T eat that” are magical in helping me to feel empowered daily. You can also use the words “I only” which are even more positive. “I only eat foods that increase my energy and nourish my body.” Try it…It’s really AMAZING how strong our mind can be!! This works good at parties or at work if someone brings in bagels or donuts. In fact someone in our office brought carrot cake yesterday (which I REALLY do like) and I literally had to say to myself a few times...YOU DON'T eat that!

I also find that drinking Shakeology every day without fail helps keep me feeling nourished so I don’t crave unhealthy foods. Remember this...It’s NOT about eating what "someone else" thinks you “should” eat, it’s about finding what works for YOU! Don’t you EVER feel guilty about turning down something you “don’t” eat. Just continue to make good choices during the day and if you're heading out where there will be temptations…nibble on something healthy before you leave the house!

The True Story of a Sugarholic

The TRUE story of a sugarholic...

I am SO JAZZED about this I couldn't wait to share it!!  My friend called me about 2 months ago. She said she was SICK and TIRED of feeling tired all the time and HAD ENOUGH of the yo-yo'ing she was putting her body through!  She was finally ready to commit to a healthier way of life but had some big obstacles to overcome!  She said was ready to give the 21 Day Fix and Shakeology a try but knew she needed A LOT of help and guidance! (That's where I come in!!)

So when she got her 21 day Fix in the mail she called me immediately to help her get started!  While I was going over all the 21 Day Fix containers with her...she asked where the "sugar" container was???? Eeeeek, she screeched!!! You mean NO SUGAR?? (I'm serious...she really did screech!!)   She was a self-proclaimed sugarholic!  Four tablespoons in her coffee EVERY day plus candy and desserts for snacks.  There was candy stashed in the pantry, candy stashed above the fridge, candy stashed with the fine china!  She KNEW she needed to kick this habit and she also KNEW it was contributing to her energy issues and weight gain. But she had ZERO willpower!  NONE!! She would make it a day or 2 then BAM she would fall off the wagon.

WELL...fast forward 2 months!! This girl has pretty much KICKED the habit!! She is down to less than one teaspoon of sugar in her coffee and she is passing on the candy and desserts!! She has tossed the bags full of empty calories in the garbage.  She realized all that sugar was actually hurting her entire family!

She is following the 21 Day Fix plan but the GAME CHANGER for her??  SHAKEOLOGY!!  She drinks it EVERY single day and on some days she even has 2!!!  She told me she now has the willpower she needed to break through the sugar addiction!  She is down OVER 10lbs, and has lost a total of 13”.  She looks amazing and feels even better! She is doing VERY minimal exercise because of neck surgery a few months ago…proof that this program works EVEN if you aren't able to give 100% to the workouts!!

Maybe you are thinking "Hey...this may be something that might help me too!”  Message me, I’d love to hear from you!  You will never know until you try...You are SO worth it!!

Look Who Lowered His Cholesterol!

Look Who Lowered His Cholesterol!

It JUST may work for YOU, but you won't know until you try!

I've got some AMAZING numbers to share with you!! You've have GOT to read this!!!

So...most everyone who has been following me knows that Jim, my husband, has been drinking Shakeology EVERY DAY for over a year. And over this past year I have shared his successes including his 23lb WEIGHT LOSS, his reduction in acid reflux bouts and the arthritis in his feet diminishing!

BUT this news is TRULY mind blowing!!!

Jim just had his blood work done and in a little over a year:

His total cholesterol has DROPPED from 200 to 169! That's a 31 point drop!!
His triglycerides have DROPPED from 157 to 103!! WHAT???? That's a 54 point drop!!
His HDL (the good cholesterol) has GONE UP from 40 to 49!! That is SPECTACULAR!!

His doctor was THRILLED and wanted to know what he had changed over the past year. Jim told him he has been drinking Shakeology and was cutting down on his sugars. His Dr. said to keep doing whatever he is doing!!!

If you are EVEN thinking about trying Shakeology MAYBE this will help you make that decision!

If you think Shakeology is expensive...just THINK about how expensive being sick and taking meds are!!! Don't think about the price of Shakeology as an "added cost" to your monthly expenses...consider it PART of your food budget, your vitamin budget and consider just how much you may be able to SAVE on meds!!! I don't know about you but I'll take this healthy alternative any day!!!

The amazing power of all those Superfoods!!! 

It's what can happen on the inside that JUST MIGHT change your life!

If you think you too might benefit from Shakeology, drop your email below or message me. I will get the nutritional info and clinical studies right out to you!!

Why my entire family drinks Shakeology EVERY DAY

From the VERY first time I tried Shakeology,  I knew this shake was something special!  Different than the 1/2 dozen other shakes I tried over the years that never made it past the first week!  I was always looking for something to just "fill me up with the least amount of calories".  I never gave much consideration to the artificial ingredients and other "non-desirable" additives in those shakes.  The worst part...I was feeling hungry again in an hour!

After hearing about Shakeology from a friend who was drinking it and and loving it, I decided I would give it a try.  I did some research on the ingredients (impressive!!) and realized it was worth giving it a shot!  After just ONE week I was starting to feel a different...in a good way.   I had more energy in the afternoon around 3:00 when I used to start feeling tired.  I'm pretty sure my body was SUPER happy to get all those vitamins and super foods that were in Shakeology!  I had never been able to take vitamins orally... they really messed up my stomach and getting them in my delicious shake seemed to do the trick!  Those probiotics REALLY seemed to help my digestive issues too.  After a few weeks I noticed my "afternoon" cravings had also subsided.  OK...this stuff is pretty darn cool!  I was losing weight, had more energy and WAY less belly aches.

Do you have issues with energy or digestion like me?

Once my hubby saw how great I felt he decided he wanted to try it.  He had quite a sweet tooth and wanted to see if Shakeology would help with that.  Well did it EVER!!!  He is 22 pounds lighter and doesn't crave the sweets and ice cream at all!!  He just LOVES how Shakeology tastes so he NEVER feels deprived!  BONUS...the arthritis he had suffered with for years in his feet is pretty much gone!!  Those antioxidants and super-fruits are doing their job!

Maybe you would like to lose weight but don't want to feel deprived and can relate to my hubby Jim?

I decided to send a bag of Shakeology to my son.  He is 26 and had a very bad habit of skipping breakfast...he would just grab a coffee and go.  Then he would start to get headaches by mid morning and his ability to focus at work would suffer.  Our bodies and brains REALLY do need to be fed properly to function like the amazing machines they are.  He is now making a shake at home in the morning before work and now he's able to make it through till lunch without feeling headachy and out of focus! His favorite of course is chocolate mocha :)  The power of proteins and amino acids at work!!  His shake costs about the same as one of his fancy coffee's used to cost!

Do you skip breakfast and can relate to my son?

Then my mom started asking if it might help her cholesterol?  She is my dads caregiver and has been under ALOT of stress the past year.  She is not taking as good care of herself as she should and she REALLY can't afford to compromise her immune system.  She started making Shakeology her lunch and she thinks its delicious.  It's quick and easy for her and she can take it with her.  The good news...she's been healthy this entire year!  Those amazing adaptogens at work!  She is currently waiting on her lab work results for her cholesterol...so stay tuned!!

Maybe you would like lower your cholesterol and get off some of your meds like my mom?

Because Shakeology truly nourishes YOUR body with the nutrients it needs and craves it can help boost energy and curb cravings.  Plus it has been clinically proven to aid in weight loss, lower cholesterol and reduce blood sugar levels.

We drink Shakeology EVERY SINGLE DAY!!  Maybe it's time you tried it too!!  Reach out to me, I'd LOVE to help you!

My Story

Many of my friends know me as "that girl" who has always been fairly fit and loved working out. 

I truly have REALLY enjoyed being that "go-to" friend for advice on nutrition and fitness for as long as I can remember.  But something inside just WASN'T working for me...

I had seriously been caught in between the "low fat" and "low carb" TRAP for YEARS! And I'm talking LOTS of years.  Ever since my son Taylor was born 26 years ago I seriously believed that low fat and low carb was the way to keep in line.  But I was "Yo-Yo-ing" each month up a little then down a little then back up. You know the routine??  I just couldn't stick to anything that didn't make me feel deprived. In fact...I felt I was living in a CONSTANT state of deprivation! 

At the beginning of last year I started digging deeper into figuring out the "whys" and learning the next "layer" of nutrition...like it was my job!  I read EVERY article available to me on the best foods and the worst foods and...I started drinking Shakeology EVERY day.  Within 2 weeks the LIGHT switch went on! It all TOTALLY clicked and I made some eye opening discoveries. I really WAS depriving myself!!!  I learned the correct portion control with the 21 Day Fix and started eating cleaner.  And guess what?? I no longer felt deprived!  I reached my goal weight in 2 months and at 53 I have never felt better!  The changes I made STUCK and became HABITS! I've FINALLY got this figured out smile emoticon

Here's THE COOLEST part!! I'm still that "go-to" friend for advice on fitness and nutrition...but NOW I have the TOOLS to share with you!!! I am OVER THE TOP excited that as a Beachbody Coach I can take my TRUE PASSION for fitness and nutrition and HELP others achieve their goals! It's happening every day and I couldn't be happier!

This is and has ALWAYS been my calling...