Ultimate RESET!

Friday, April 30, 2010

The consumption of Sugar


Sugar should be avoided at ALMOST all costs. 1 teaspoon of sugar is 15 calories! That may not sound like much, but when was the last time you had something with only 1 teaspoon of sugar in it? Sugar has been linked to immune suppression, inflammatory conditions, cancer of the intestine, and diabetes.

There are other natural options available to you out there such as; Agave Nectar, Fruit Sugar, Unsweetened applesauce, Sucanat, and Brown rice syrup. The best option when craving a sweet snack is to reach for fresh fruit; apples, bananas, kiwi's, oranges, pineapples, strawberries, blueberries, mango's... or really any other fresh fruit.

Artificial sweeteners are not good options, in fact they are even worse than sugar itself, in my opinion. Artificial sweeteners include; Saccharin (Sweet n' Low), Aspartame (Equal), Cyclamate (Sugar Twin), or Sucralose (Splenda).

Keep fresh fruit available and stocked at all times in your house, so the next time you have a sweet tooth, you can reach for something that will be a benefit to your health.

TGIF!

Thursday, April 29, 2010

iherb.com



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Wednesday, April 28, 2010

Nutritional Supplements

Do you take a multi-vitamin? Do you take vitamins when you feel like you are getting sick? Do you supplement your diet at all with any sort of vitamin or mineral?

Supplements have been the hot topic lately. Whether or not to take them.

It is a personal choice and sometimes a choice between you and your doctor or between you and your nutrition coach.
I think everyone has "holes" in their diets, that need to be filled. Even people who have very balanced diets, are usually missing something.

I try to have a very balanced diet and healthy lifestyle, but I know that sometimes especially in the Fall and Winter months that I need extra nutrients in my diet.
I personally do supplement my diet all year round. The supplements vary by season though.

If you do not know which supplements to be taking (if any at all) then talk to a nutritionist or a nutrition coach and find out what they recommend for you.

If you are looking for a nutrition coach or nutrition advice, then please feel free to write to me at: positivenutritionmom@gmail.com

Happy Wednesday!

Tuesday, April 27, 2010

Proper amounts of sleep

I know I have written about sleep before in this blog, but I must touch on the subject yet again.
I had tickets to a local concert last night, my best friend of 22 years and I, went out and enjoyed the concert. We arrived back at my place at 11:30pm and after talking and getting ready for bed, I was in bed by midnight and asleep about an hour after that... only to be awoken by my alarm clock at 6:00am. I was EXHAUSTED today!!
I felt the difference immediately. I had a hard time thinking, driving, working, and even holding a conversation.

Sleep is so important to our bodies and our health in general. It is a must to try to get as much sleep as possible. 8 solid hours would be ideal for most people, but usually can not be a reality. If you can make small changes in order to get just a bit more sleep, than I suggest doing so.
Tips for more sleep:
-Go to bed earlier
-Set up a bedtime routine (bath, book, dim lights, and a set bedtime)
-Get a "white noise" machine. (air filter or fan would work too)
-Drink some herbal tea an hour before bed
-Limit food 2 hours before food
-Don't workout 2 hours before bed
-No caffeine 3-4 hours before bedtime
-No alcohol 3 hours before bedtime

I know that some of us that have small children or infants don't have any choice but to lose out on some sleep, but those of us who do have the choice to get more sleep, should.

Happy Tuesday!

Saturday, April 24, 2010

Friday, April 23, 2010

Food Inc movie (free download)

zSHARE video - www.filmikz.net FdInc.avi.flv

I have been a vegetarian for 7 years now, and I often get asked why I am one. I have been asked if this was a choice for weight loss- NO. Is it a religious choice- NO. This video is one of the biggest reason why I made my personal choice 7 years. I read a book similar to what this movie is illustrating, and I have continued to research the subject for the past 7 years. In my experience as a nutrition coach, I have only wrote up one all vegan plan, and that is because my client requested that his weight loss plan have no meat or dairy products included in it (yes he was a meat eater formerly).
I think it is a very personal choice, I do not make my kids or my husband give up meat because it is what I want. I do cook at least 5 out of 7 meals a week all vegetarian. This is something my entire family agrees too. On the nights we do have a meat dish, I make myself something else.
Vegetarian, Vegan, Meat eater, everyone- should watch this movie. After all, this is where the majority of your food comes from.

TGIF!!

Thursday, April 22, 2010

Stay at home moms and snacking

Being a stay at home mom is one of the toughest, and most demanding jobs you can ever do. You're at home with the kids, running errands, cleaning the house, carpooling, volunteering at kids' schools, cooking, laundry and many other daily tasks. Often mom is the last one on her priority list, and that includes her consumption of food. Either mom will forget about eating, be too busy to eat, eat off of her child's plate, or just plain eat whatever is handy or easy, which often is not the healthiest things. Does this sound familiar? It is easy to get into the habit of putting yourself last, especially when you spend all day doing for others, and putting others needs first.

Eating 6 times a day is ideal for everyone, and especially a busy mom. It helps keep your energy levels up, your metabolism burning at high speed and helps you to keep the weight off.
I am a stay at home mom, I work from home (most of the time), I go to school full-time, I have a 17, 14, 9 and 3 year old! It is a busy life, but I cannot let myself and my needs fall to the bottom of my priority list. I find quick and healthy ways to eat. The key is to have a fridge and pantry stocked with healthy, whole food options. My personal list of foods I keep on hand for snacking during the day: carrots, apples, bananas, cottage cheese, hummus, red peppers (already sliced up), almonds, cashews, pistachios, shakeology drink mix, plain yogurt and natural peanut butter. These are all quick, easy, and healthy options.

Make sure that you are making yourself a priority in your life. You are just as important as the rest of the people in your house.
Keep your pantry and fridge stocked with healthy, whole foods.

For more tips on healthy meals and snacks, email me at: positivenutritionmom@gmail.com

Happy Earth day!!

Wednesday, April 21, 2010

The 10 biggest health care lies in America

The 10 biggest health care lies in America
Here is a Natural News article that I found very interesting. There are some points I do agree with in this article.

Write to me on my Facebook page and let me know what you think of this article.

Happy Wednesday!

Tuesday, April 20, 2010

Fast Food



Hungry and in a hurry? Is it quick, easy and convenient to drive-thru that hamburger place at lunch or even for dinner on your way home from the office?
The price and convenience of fast food can often be very tempting.
No matter how much of a time crunch you are in, it's usually not excuse enough to drive-thru a fast food restaurant.
Many, if not most options at a fast food restaurant are high in saturated fat, hydrogenated oils, sodium, sugar, chemicals and even hormones.
Is it really worth it?
I have written this many times before, but I can't say it enough: Plan Ahead.
Plan your meals, prepare them in advance, stock your pantry with healthy whole foods, and if there is no other option but eat at a fast food restaurant, try to choose healthier options (if there is such a thing).

Happy Tuesday!

Monday, April 19, 2010

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Attitude

Having a positive attitude about weight loss, health, wellness, and exercise is important to good health.

I know people who admit to having negative thoughts about their bodies very frequently. I know this can be a common thing among women, but what does it accomplish? Does it help you lose weight? Does it make you feel good during the day? Do you feel confident? Do you feel worthy? Does it make you love yourself more? Does it motivate you to exercise? Does it inspire you to eat healthy? I don't think anything can actually be gained (except more weight) from having a negative attitude about your body, health, weight, or exercise.
What if that same woman woke up in the morning and thought "I am beautiful and strong" "I am going to treat my body with the respect it deserves today, by eating good clean healthy food and exercising" "I love myself and I am worth it".
I think that would be a better set up for any one's day. Don't get me wrong, I know that we all have not-so-good days, but I think having an overall good attitude can get us much further in life than a bad, destructive attitude can.

Happy Monday!!

Sunday, April 18, 2010

Spring weather and outdoor activities


Today is a beautiful, sunny and warm day where I am at. It feels like spring is finally here! It's that time of year to start doing some outdoor activities, sports, exercising, and family outings.
Walk, run, bike, hike, or swim. All of these activities can involve your family as well.
I like to take my youngest in his stroller for a run or walk on days like this. Most days my entire family will strap on their sneakers and talk a walk with me after dinner. Ask your family to get involved. Exercise is not just for the mom trying to lose weight or get into shape. Exercise is necessary for everyone, including and especially children. Outdoor activities like walking are a great way to spend time with your family and get some exercise.


Happy Spring!!

Thursday, April 15, 2010

Road Trip Nutrition

I have an upcoming road trip in the very near future, we will be site seeing, hiking, taking pictures, stopping for food, gas, and water quite a few times along the way. Which got me thinking about road trip food. What kinds of foods do you usually eat while on a long road trip? Do you stock up at gas stations with chips, hot dogs, candy bars, soda, coffee, or beef jerky? Do you eat out along the way at truck stops and small diners? Or do you pack a cooler full of healthy treats? I know for most people easy and simple when on a road trip is very important.
My advice for your next road trip would be to pack a cooler for your snacks and even some meals if need be.
Road trip snacks:
Water, Homemade trail mix, hard boiled eggs, turkey sandwiches, apples, oranges, bananas, grapes, pears, plums, salads (put your salad in a plastic container and dressing in separate small container), low-fat string cheese, nuts, sunflower seeds, pumpkin seeds, and cooked chicken breasts.

Plan ahead and make it a priority. Just because you go on vacation, doesn't mean that your healthy life style and habits need to go on vacation too.

You don't have to fall victim to gas station food temptation.

Happy Traveling!

Wednesday, April 14, 2010

Weight loss

Almost everyone has been, will be, or is, on a diet for weight loss or weight management.
I was asked by a close friend recently, if I share my personal weight loss story with those I am working with? Often I do share my own personal weight loss journey with others. It is a way of letting people know, that I have been there too. My personal weight loss story is going to be featured in an upcoming article on a fitness website. When writing my story, and finding old pictures, it brought back a lot of memories of what my health used to be like at one point in my life. I am lucky enough to have had a great doctor at the time, to really sit down with me and let me know what I was doing to my body, and what long term effects I would have, as a result of me being overweight.
It is never too late to get your weight and your life under control. If you have tried and failed several times at diets, then find someone to support you on your quest to live a healthier life. Ask your significant other, friend, parent, sister, doctor, personal trainer, or nutrition coach. The more support, the better!


Happy Wednesday!!

Tuesday, April 13, 2010

No time for breakfast?

I very much think that breakfast is something that cannot be skipped. Your body has been "fasting" all night. By the time you get up in the morning, most people haven't eaten in 8-12 hours! It is time to break that fast with some nutritious foods. It is also what fuels your morning and gets you set up for your day.
If you are very limited on time in the morning then plan ahead a bit the night before... or even a few days before. Make a big pot of steel cut oats and store them in your fridge. Put a serving in a bowl, heat in microwave for a few seconds, throw a little flax seed meal, fresh berries, agave nectar and milk on top and you have your breakfast in less than 5 minutes. Make a dozen or two hard boiled eggs in the beginning of the week for easy and quick snacks and breakfasts. Grab a couple hard boiled eggs, put the whites onto a toasted whole grain english muffin, and grab a banana.. and there you have another breakfast under 5 minutes. Yogurt is a great snack or breakfast food. Take a plain or plain greek yogurt, put it in a bowl with a few berries, flax seed meal, agave nectar and a little bit of granola for crunch and you have yet another, breakfast made in under 5 minutes.
If you prepare in advance, many snacks, lunches and even dinners can be quite quick and easy.
Breakfast is one of the most important, if not the MOST important meal of the day. Try to avoid skipping this meal.

Happy Tuesday!

Monday, April 12, 2010

www.iherb.com- $5 off your first purchase!!

I am very much into organic products, supplements, lotions, face creams, gum, toothpaste, and everything else you can name under the sun. In the past I have purchased these items at retail price in local stores. I have recently discovered through word of mouth on FaceBook, this site called iherb.com. It is amazing!!
I have ordered all my normal items (and some additional ones) at a fraction of the cost of retail. I recommend giving it a try and see if you can find something that you normally purchase at your local health store, and see the difference in price.
Use coupon code: JIC007 for $5 off of your first purchase!!

Great Post on That's Fit-New burger from KFC

Great Post on That's Fit

For the mislead low-carb dieter, this might hold some appeal. It should NOT be promoted as a diet food, even for the hard core low-carb dieters. With a reported 540 calories, 32 grams of fat and 1,380 grams or sodium, this sandwich is a health nightmare.

Saturday, April 10, 2010

Changes

After watching Food Revolution last night, I started to thinking about changes.
Change can be a difficult thing for most people. The familiar is comforting and safe.
When you are talking about diet and exercise and changing your unhealthy eating habits into healthy ones, and taking your non-existent exercise routine and changing to a 5-day-a-week routine... that can be very uncomfortable at first. It's a commitment, a dedication, and a lifestyle CHANGE. I think it needs to be something not just needed, but wanted by that person. A lot of people need to change their lifestyle habits, but they haven't reached a point of really wanting to. It is comfortable and easy to eat the usual cheeseburger, fries and soda. It's comfortable to turn the TV on in the morning, instead of working out. It's easy to drive-thru your local fast food restaurant and order a #2.
We have to come outside of our comfort zone's and make things a little harder sometimes, in order to give our bodies what they need to be healthy, live longer, and work more efficiently.
It is so important to get to a place of wanting to change your lifestyle and bad habits.
Sometimes you need motivation, inspiration or just some support. Find a buddy, a partner or a coach to help you along your journey.
Email me if you are ready to make a change and need someone to hold you accountable and coach you to your goals. positivenutritionmom@gmail.com

Happy Saturday!!

Friday, April 9, 2010

Jamie Oliver's Food Revolution

Don't forget to check it out tonight. It's the 4th of 6 episodes on ABC at 9/8c.

Relaxing

How many of us actually have time set aside everyday for just ourselves? To be able to just unwind and relax?
It has been shown that having time to just unwind, relax and rest your mind and body, is very effective in managing stress.
Not many of us have an hour or even a half an hour to set aside to read a book, take a bath, or just kick our feet up.
I think that even if you can take 10-15 minutes out of your day to find a quiet place and just relax, that it would make a big difference in our stress levels.
I have 4 kids, a husband, a dog and a lot of drop in visitors at my house, so finding quiet time can sometimes be a challenge.
I have found places where I can squeeze "me time" into my daily routine. When and IF my toddler takes his nap during the day, then I can usually get my workout in and also have a few minutes left over to just sit down and enjoy a cup of tea or read an article in a magazine. Sometimes after I have put the two younger kids to bed, I can take a bath before bed. I know that doesn't sound like much, but a little bit can go a long way.

Try to find time in your day a few times a week, for just yourself. Take that time to do whatever it is that relaxes you.

TGIF!

Thursday, April 8, 2010

Pregnancy Weight gain

I received an email recently, asking how much weight is ok to gain during pregnancy.
My first response, is to ask your doctor what is right for you and your baby. Generally speaking though, most doctors now recommend for healthy women to gain between 25-35 pounds during pregnancy by adding an extra 300 calories a day to their regular and balanced diet.
I can say that when I was pregnant with my first child, I didn't know what an extra 300 calories a day looked like. I ate anything I felt like all the time. Not knowing that an extra 300 calories a day is a small meal/snack. I thought it was an extra steak at dinner and 2 pieces of chocolate cake after that. I literally ate a box of cereal a day (that was to start my morning off) and I continued to eat that way throughout the day. With my second pregnancy, I knew that continuing my already healthy diet while adding an extra healthy snack, would be plenty. I ended up gaining 15 pounds less with my second pregnancy and had a much easier labor and delivery.

Continue to follow a healthy diet when pregnant. Follow your doctors advice regarding your personal weight gain during pregnancy and if allowed, even exercise.

Happy Thursday!

Wednesday, April 7, 2010

Diet Pills

I was asked recently, what I thought about adding a diet pill to a healthy diet and exercise routine. Do I think it can help you lose weight and keep it off?

Simply put: yes it might help you lose weight. Will it help you keep it off? No. Is it healthy for you? No. Do I suggest you use one even for a short while? No.

I have never tried a diet pill of any sort. It just has never appealed to me. I can definitely see why someone would be sold on one though. They promise rapid weight loss and increased energy.

There are a lot of options out there now, even some doctors are recommending ones like Alli.
I do not see any good that can come from them. Some can raise your blood pressure and heart rate. Some make it so your body does not absorb fat that you consume, but also block your body from absorbing important nutrient your body needs.
I am a firm believer in doing it the old fashion way; healthy diet and exercise. It is the way to get your body healthy and in shape and maintain it.

Instead of spending your money on diet pills, invest in a personal trainer, or a nutrition coach to help you to reach your goals and maintain them.

Happy Wednesday!

Tuesday, April 6, 2010

Supplements

What supplements do you need to take?

Another very debated subject is supplements and which ones you actually need on a regular basis.

I personally don't believe any one's diet is perfect, there are always holes to be filled. Choosing a supplement for yourself is a personal choice.
I think that whole food supplements are often better than synthetic ones. I think that there is a lot to be said for B-vitamins, D3, Calcium, Omega 3's, and probiotics.

I personally take vitamins on a seasonal basis. I tend to take a lot more vitamins in the Fall and Winter times because of lack of sunshine (D3) and viruses circulating the population. I try to arm my body with what it needs to fight off the things that are going around. In the summer time when I am getting more sunshine, I do not supplement with extra D3 or extra vitamin C.

You can talk to a naturopathic doctor about your supplements or do your own research on different vitamins and supplements out there. Be sure to really read up on them, some vitamins, herbs and minerals in high doses can be toxic to your body.

Happy Tuesday!

Monday, April 5, 2010

Condiments

Many popular condiments have hidden sugars, sodium and fats.
For example; ketchup contains sugar, high fructose corn syrup, corn syrup, and salt. Ketchup can have 5 grams of sugar for every tablespoon. Mayonnaise is high in saturated fat and salt as well. Popular store bought salad dressings are usually very high in sugar, fat and salt. Be label conscience even when purchasing condiments. There are alternatives out there for almost everything.
Get creative and make your own salad dressings and sandwich spreads.

Happy Monday!

Saturday, April 3, 2010

Packing lunches & snacks for yourself

If you work outside of the home full-time, then you are faced with eating a few meals/snacks outside of the home everyday.
Having a good sized lunchbox/cooler is a great place to start. Be sure to get cold packs to insure that your food stays fresh.
Packing lunch for yourself is a bit time consuming, but very worth it. Not only do you know where your food came from, but you also know who prepared it and how.
Preparing in advance saves a lot of time. I think a great way to save time, is to cook extra when preparing food. If you are making chicken for dinner, cook an extra chicken breast or two. If you are having homemade chili, be sure to bag some up and freeze it for later. Or to save time you can prepare a few things on Sunday night. Prepare a few chicken breasts, wash, cut and separate your vegetables and fruit (cut produce will only last a day or two), prepare your homemade trail mix and divide out into single portion bags, hard boil eggs for the breakfast and snacks all week long...there are many things you can do in advance, in an effort to make packing healthy snacks and meals for the week easier. Not only will it help you to eat healthier, but it will also help save you money not eating out everyday.

Happy Saturday!

Friday, April 2, 2010

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

Coffee & Caffeine

How much coffee do you drink during the day? Do you have a cup in the morning? Maybe another cup in the afternoon? Do you have a pot in the morning & a latte from a coffee shop in the afternoon? Or maybe you like your coffee in the morning and diet coke in the afternoon as a pick-me-up?.

How much caffeine is too much caffeine?
A few things need to be considered when asking that question. Do you have an underlying condition, such as; diabetes, high blood pressure, kidney problems, how much water you drink during the day?, etc.

Generally speaking in a healthy person, I would not recommend more than 2-3 eight ounce cups a day. Be sure to balance caffeine out with your water consumption. Caffeine acts as a diuretic, and can dehydrate you if you do not drink enough water.

I personally have 1-2 cups in the morning and sometimes have a cup of either coffee or green tea in the afternoon.

Food Revolution on ABC is airing their 3rd episode tonight. Don't forget to check it out!!

TGIF!!

Thursday, April 1, 2010

What motivates you to exercise?

What is it that gets you moving? Is it music on your ipod? A group exercise? A gym membership? A workout video? or is it a personal trainer?

Exercise is a lifetime commitment. You should find what motivates you to move and do that.

I workout a few different ways, one is on my treadmill. To workout on my treadmill I feel I have to have my ipod on, to keep me moving. It is just something that helps motivate me to get on and keep going until I hit my goal. I also use some workout video's that are very helpful for me in reaching my goal. I also enjoy group exercise, that as well keeps me moving, so I head up a walk/run group for moms in my local area to help me (and others) reach our goals.

Find what motivates you and you like to do, and apply it to your workout routine.

Happy exercising!!