Ultimate RESET!

Wednesday, December 29, 2010

Every bite counts

I know I have said this before and I will most likely say it again: Every bite counts.

If you are struggling to figure out why you aren't losing that last 5, 10, or 20 pounds, then maybe it's the things that you aren't counting. The last bite of your kids dinner, the 4 bites you ate while making dinner, the small glass of wine you consumed before dinner, the salad dressing you put on your salad, the small cup of coffee with creamer at breakfast, piece of candy at the office... I could go on and on.
We often do what I like to call absent-mind eating. We take bites and sips here and there and before we know it, those little bites and sips have added up to 200-300 calories at the end of the day and when you are on a strict 1500 calorie diet,that makes a big difference.

Remember to be conscience of each and every bite you put into your mouth, write it down or journal it online.

Be aware of the calories you're expending each day by using a heart rate monitor or Bodybugg when exercising.

My favorite calorie counting website is: myfitnesspal.com

Have a great Wednesday!!

Monday, December 27, 2010

Shakeology 3 day Cleanse

Anyone having a food hangover from all the holiday treats? Having a hard time getting back on track?

It's time to jump start our metabolisms and get back into the swing of things again.

I am starting a Shakeology 3 day Cleanse Monday January 17th. This gives us the chance to jump start our metabolism, lose a little weight and flush out toxins that have accumulated from over-eating.

Cleanses are to be done in moderation and this is the perfect time of year to do one.

Email me if you are interested in participating in the upcoming Shakeology 3 day cleanse.

Happy Monday!!

Wednesday, December 22, 2010

Happy Holidays!!

I feel like I haven't been on here in forever. It's been a crazy few weeks of good food, fun, family, friends, shopping, wrapping, baking, and getting ready for the holidays.

I am only human and even I have felt the pressure of temptations & stress around me. I have had quite a few extra 'treats' that I would usually pass on. I have exercised less than usual, and my sleep is off whack. I am here to tell you that you have to find extra support over the holidays and not add extra stress by feeling guilty about a little overindulgence. We are all human and this time of year there are candy canes, eggnog lattes, candied apples, and fresh cookies around every corner. If you do manage to avoid overindulging then that is a wonderful show of your will power and strength! If not, then don't beat yourself up over it. Ask for extra support from family, friends, an accountability coach, nutrition coach, or personal trainer. Remember that life will once again go back to normal and we can get back into our healthy routines.

Find motivation in pictures, goals, and people. Give away your fresh baked goodies to neighbors as gifts, drink plenty of water to detox your body, exercise at home if you can't make it to the gym, and maybe even ask for a nutrition coach or personal trainer as a gift this year.

Make the most of the time you have with your family & friends this year, don't feel shame or guilt for enjoying a few treats.

Happy Holidays!!!!

Wednesday, December 15, 2010

Question & Answer

Q: How often do you have 'cheat' meals or days?

A: Once a week and I don't plan it, but I think it's better for your diet if you 'schedule' your cheat meals or days.

I think that it should be a really good cheat meal and not an entire day of cheating on your clean eats. It's much more difficult to get back on track after an entire day of eating the wrong foods. If possible, you should avoid cheating every week and save it for every 2 weeks or save it for once a month. The less you throw your body, hormones, and metabolism off balance, the better.

If you feel you need or want a cheat once a week, then by all means do it. Don't regret, second guess or feel guilt. Have it, enjoy it, and move on.

Have a question?? Email me at positivenutritionmom@gmail.com

Happy Wednesday!

Tuesday, December 14, 2010

Holiday Parties

Planning to attend a holiday party in the near future? If so, plan ahead!

The holidays are a time that many people slip on their diets. There are temptations surrounding us EVERYWHERE. The office, home, friends homes, restaurants, and parties. We need to have a plan of action in order to be prepared and successful in our continuing efforts to eat clean.

Follow these tips to a successful holiday outing:

-Put in a GOOD workout the day of the party

-Eat enough good calories throughout the day to avoid sudden hunger

-Eat a small clean meal or snack before the party

-Drink plenty of water before the party

-Limit your alcoholic beverages to 1 at most (we tend to eat more, and the wrong foods after a few drinks)

-If you do choose to eat at the party, fill your plate with veggies, fruits, nuts and lean meats.

Be prepared before taking off. Never go to a party hungry! Remember you are in control of your health.

If you do slip, and eat too much or all the wrong foods, don't worry. Plan to eat clean, and exercise the rest of the week. It's not the end of the world, we all have our days, our slip ups, and we can't get into the habit of beating our selves up over it.

Happy Tuesday!

Wednesday, December 8, 2010

Sample Menu & Exercise- Day 1

I often get asked what a day of my diet & exercise routine looks like, so here is a sample day.

5:00a-6:00a: Gym- Cardio for 30 minutes & weight training for 30 minutes

Breakfast (about 1 hour after the gym)- Egg whites w/ veggies, stuffed inside a pita pocket w/ salsa & avocado

Snack (about 2 hours after bfast)- Shakeology w/ fruit, almond milk & water

Lunch (about 3 hours after snack)- Blackbean soup w/ non-fat greek yogurt (as sour cream), a few slices of avocado, small sprinkle of low-fat cheese, and fruit

Snack (about 2 hours after lunch)- Small handful of almonds & a tangerine

Dinner (about 3 hours after snack)- Homemade Minestrone soup, a slice of whole wheat crusty bread, & small salad.

Snack (about 2 hours after dinner)- Apple with 1 tbsp of natural nut butter

With all of these meals and snacks I am drinking only water. I aim to get in at least 64 ounces a day. I also have a cup or 2 of coffee in the morning, and at night I will usually have a small cup of herbal tea about an hour before bed.

I average about 1500 calories a day, but some days are more than that.

Everyones needs are different. I do think that a diet should never fall below 1200 calories a day. You need to have enough calories to fuel your body and speed up your metabolism. Eat frequently and drink plenty of water.
Remember for most people it's about 80% Nutrition and 10% Exercise!

Happy Wednesday!

Monday, December 6, 2010

Good Health is PRICELESS!

I know that I have said this before but couldn't mean these words more than I do right now: Good health is priceless!

I recently had a health scare, and after months of waiting, I received confirmation that all is well and nothing was wrong. What a relief!! It made me really think about my faith, my body, my health and all that I work for and believe in. I truly believe without a doubt in my mind that having and being in good health is priceless. The possibilities are endless when you have your health.

Make a promise to yourself NOW, that you are going to get healthy, stay healthy and be healthy. Do NOW what you have been putting off for days, weeks, months, or even years. Buy that treadmill, throw out that junk food, make a commitment to get in shape, buy vitamins, hire a nutrition coach or personal trainer, stock your shelves with clean foods, ask for help, find inspiration, CHOOSE to live healthy! Do it for you!

Don't wait until it's too late. So many people convince themselves that they have tomorrow to start their healthy life, or next week, next month or the next year. What about right now, today, this very moment?

When you're in good health there is nothing you can't do!

Happy Monday

Wednesday, December 1, 2010

Question & Answer

I was so looking forward to answering your questions and delivering them on a short youtube video today, but as luck would have it, it was a snow day and ALL the kids were home. Busy day, busy home. All is well though, I will be doing a video one way or another this week. Be sure to check my youtube channel.
I had a lot of questions to choose from this week, and picked a few at random. Here we go...

Q: Do you take appointments with nutrition clients in your home or do you have an office?

A: I liked this one. I have never been asked this from someone that wasn't a local client. I will and do meet with some people in my house. Sometimes over coffee, lunch. It all depends, and most people are ok with phone meetings, email, and I am looking to set up other means of communication. Groups, & workshops in the near future.

Q: How do you resist temptations during the holidays?

A: I don't resist all temptations, and I don't expect anyone else to either. You can't be 100% perfect especially around the holidays. The key is to not give up. For example; lets say you pig out on Thanksgiving, and eat poorly for the next 3 days. Don't just give up on your clean eating diet because you slipped a bit. Get back up. Throw all the junk out, stock your shelves with clean foods, and dust off the treadmill. This isn't time to give up and wait for your new years resolution, this is time to be an adult, admit a little slip, and make it right.

Q: You suggest that people make dream boards and display them in their homes as inspiration. Do you have a dream board in your home?

A: Yes. I have many dreams, and goals that I work towards and am confident will become a reality. I have many goals that I have accomplished that have been on my dream/goal board. Get a big cork board and start posting pictures, sayings, dreams, goals and anything else that might inspire you!!

There were so many questions, I am going to write you all back if your questions didn't make the blog today. Keep them coming!!!! I love all of your feedback and questions!

Happy Wednesday!