Quick reminder: SUPPORT is KEY

Don't go it alone. Find a support partner to be there along the way. Someone you can lean on, count on, and know will be there for you on your journey to health.

This is especially for those of you out there, that have done diet after diet and never been able to find that healthy balance. For those of you that set the SAME new years resolution of losing weight every year, only to quit trying within the first 3months. This is for those of you that can't figure out what part of their diet & exercise routine is lacking. For anyone that needs an extra push.

I can't stress it enough: FIND, SEEK, ASK, or HIRE SUPPORT!!!

Happy Tuesday!!

Moving forward

After a long Thanksgiving week/weekend we are all probably trying to get back into the swing of things. Maybe you feel off your diet, or fitness routine. Perhaps you just ate way too much and need to flush your body out with clean foods and pure water. Whatever the case, now is the time to get back on track. Don't go waiting for the New year to set a goal of being healthy and fit, or getting back onto track, do it NOW.

Make a choice today that you are going to move forward, no living in the past, no regret for the holiday indulgence, just move on.

Get in the mind set, set your goals, make your goal/dream board, devise a plan of action, line up support and get started today!

So what? You ate an entire pumpkin pie, or drink way too much wine. That is the past, you only have control over present and future things in your life. Choose to make it different, to feel different, to live different.

Cleanse your body:
Drink 64 ounces of water/day
Eat clean foods
Drink black & green tea in place of coffee
Avoid ALL sugar, white flour, & white rice
Don't deprive or starve yourself
Drink 12 ounces of water upon waking in the morning
Find stress relievers- Yoga, stretching, baths, meditation, prayer

Let's move forward!

Happy Monday!

Happy Thanksgiving

Happy Thanksgiving!!

I have to give thanks on this blog to everyone that has participated in my life this year. I am thankful to God for the strength he has given me this year. I am thankful to my wonderful & supportive husband that has been by my side visualizing my dream and helping me to bring it to life this year. I am thankful for my beautiful children, their love and laughter that filled our home this year. I am thankful for our health. I am thankful for all of the supporters on this blog, on Facebook, and on Twitter that have been wonderfully responsive and supportive. I am thankful for my friends that have stood by me through the rough patches and celebrated with me during the happy times this year.

This has been an amazing year and I have so much that I am thankful for on this Thanksgiving and everyday.

Thank you!!!

Happy Thanksgiving everyone!!!

Question and Answer

My email has been filled with questions lately, and I try to email back each & every person as soon as possible. I thought I would start adding 2 questions to Q & A blog day.

Here goes...

Q: Should kids take multi-vitamins?

A: In my opinion the answer is almost always a big YES. Of course you should consult with your child's pediatrician if you are unsure of what they need or what kind.
Kids diets are even more unbalanced than most adults. Depends on the age of the child, but kids that are in school are usually in hurry in the morning, they grab a piece of toast, a little water and off they go. If your kids eat lunch at school then there are for sure some nutrients lacking, not to mention some added fats, sugar and salt. Then after school snack usually isn't the most nutritious, and hopefully if you are cooking clean meals at home their dinners are usually where most of their nutrients come from. So depending on the age and who is preparing their meals, they can be lacking some very important nutrients. You can insure they get better nutrition by preparing breakfast for them, or if they are teenagers just running out there door with nothing in hand... you can make homemade protein/granola bars, wrap them up individually and throw your kids' backpack or coat pocket. You can pack lunch for them, if you would like them to not eat the food provided at the school, and only offer clean snacks in your home for after school. If it's not there, they can't eat it!! Vitamins fill in some of the nutritional holes but clean, natural, whole foods are so much more beneficial to a body than a vitamin.

Q: How can I squeeze exercise into an already full day?

A: Prioritize &/or get up earlier! I know this sounds uninteresting to some people. I have a lot of people tell me they already get up early for work and can't imagine getting up earlier. It will get easier after doing it for a while.
Start by prioritizing your day. Write down all of your daily priorities, then go over that list and see what can either be delegated, or moved to another day... maybe on a weekend. For example: Work 9-5, cook dinner, laundry, pay bills, take dog for a walk. You can't put work off, so keep that. Can you move laundry to Saturday morning? Can your husband or maybe an older child help with walking the dog? Can you start paying bills online to save time? Can your husband cook dinner 2 nights a week?
If there is no way to move or delegate your daily tasks, then get up earlier.
I usually get up 4:30-4:45 to workout, shower, and be ready before kids start getting up for the day. I have learned that nothing will fall apart and no one will be hurt if the house isn't in perfect order, or if dinner is late or if laundry isn't done 10 times a week. My car isn't always going to be clean, my floors aren't always going to be shiny... but everything will be ok. I have learned to delegate and relax. Most importantly I have learned what is a true priority in my life.
After a 7-12 days of getting up early, your body & mind will adjust and it will be a habit. It will feel good to know you are doing something for yourself and your body and really ultimately for your family. You can't take care of anyone properly until you take care of yourself!

Be sure to email me your questions; positivenutritionmom@gmail.com

Happy Thursday!

Make time for yourself

This one is especially for the women and mothers!

It's not that I think men can't relate, I am just specifically writing this from a woman's point of view.

As a mom, wife and business owner I HAVE to prioritize my day, my week, my meals, my appointments..etc and while planning & prioritizing I can often forget about myself and my needs.

What is it that YOU want? What is your healthy outlet? What do YOU do for fun? When do YOU get to relax?

If you don't have a good answer to any of these questions then you are neglecting yourself!

Find time for yourself, find an outlet, friends, family, meditation, a bath, running, an hour in the morning before everyone else gets up, a motivational seminar, TV show at night, book club or anything else that you can make all about you. It doesn't involve kids, work, cleaning, or laundry.

Being a bit selfish is actually super healthy and much needed. Trust me, it will either run you down soon or in the near future.

For more tips & ideas on how to unwind, and relax; email me at positivenutritionmom@gmail.com

Happy Tuesday!

Change your Thinking

Your mind controls your body, not the other way around.

We tend to rely on our bodies to change our thinking, our diet, our lives. If we start by changing our thinking everything else in our lives will follow.

Start simply by forcing positive thoughts, especially when you don't want to. Make this a habit in your life.
When are you at your worst? Are you grumpy in the morning? Start there. Wake up and force a smile, cheerfully greet your family, be creative with your time, sit down and make a list of all the good, productive things that you can accomplish and tell yourself that this is going to be an amazing day, no matter what happens.

Does the idea of this make you sick? Sound silly? Rather skip this blog entry?
THIS WILL WORK!
You will be amazed after a few days of changing your thoughts. Forcing positive thoughts, positive actions, positive reactions.

Your body will follow, your family will follow, your co-workers will follow... trust me.

It works in the opposite too. Ever have a co-worker come in to the office with a bad attitude, telling you about there horrible morning, how much he/she can't stand their kids in the morning, how the barista at the coffee shop looked at him/her funny, how their back hurts, how miserable their nights sleep was...
After a few minutes of this, you are feeling pretty crappy, achy, tired, and unhappy. Think that is coincidence? NO. Their bad thoughts & words have now not only affected their life, but yours as well.

Make an effort everyday, to have positive thoughts, & ideas.
Watch how fast it changes your life and those around you.

Happy Friday!

Question and Answer

Q: Which is better: A nutrition coach or personal trainer?

A: If you get a good, knowledgeable person, who is educated and has your best interest in mind, then either one will do. If your needs are specifically fitness related then a personal trainer might be better. If your needs are specifically nutrition/diet related then a nutrition coach might be the better choice.

It's the person you choose not their profession. I say that because a knowledgeable personal trainer also knows a lot about nutrition and can usually guide you in that area as well as fitness, and a well educated, knowledgeable nutrition coach can usually guide you on your fitness journey. You need to know that they will follow up with you, call you, be there for you, and hold you accountable. If they only time you talk to your personal trainer is in the gym, and you feel that is enough support for your needs, then great. However if you need an accountability coach that will be a good support everyday of the week, then you need to look further.

Find good support!

I have clients that want to talk daily, either via email, text, or phone. I make myself available, answer emails before the end of the day, and make sure needs are met. I get texts from clients when they are out at restaurants trying to make healthy choices, and they looking for advice or suggestions. As a nutrition coach that is my job, that is what I am there for, and I expect them to lean on me when they need help.

Make sure your needs are going to be met. Tell your accountability coach exactly what you need from them, make your goals very clear, and make sure to do your part too.

Happy Wednesday!

Make sure to email your questions to: positivenutritionmom@gmail.com

No More Excuses

Stop today with all of your excuses of why you CAN'T achieve a personal fitness goal. No more being tired, not having enough time, waiting until the new year rolls around.. today is the day you start working hard to achieve your goals!!

What have you always dreamed of doing? Running a marathon, competing in a body building competition, hiking 20 miles, chasing your kids in the backyard, being a personal trainer, or maybe learning a new sport?

These are all attainable goals! Most of the time the biggest obstacle in accomplishing a fitness goal, is you.

Positive self talk & thoughts will yield positive results! Encourage yourself, celebrate successes and victories (even if they are small ones), and really tell yourself that you can do something. It will make such a huge impact on your life and how you view yourself.

Don't put goals off until tomorrow, start today, start NOW!

Happy Tuesday!

Recipe Monday

Southwestern Stuffed Acorn Squash- http://www.eatingwell.com/recipes/southwestern_stuffed_acorn_squash.html

3 acorn squash, (3/4-1 pound each)
5 ounces bulk turkey sausage
1 small onion, chopped
1/2 medium red bell pepper,chopped
1 clove garlic, minced
1 tablespoon chili powder
1 teaspoon ground cumin
2 cups chopped cherry tomatoes
1 15-ounce can black beans, rinsed 1/2 teaspoon salt
Several dashes hot red pepper sauce, to taste
1 cup shredded Swiss cheese


1.Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
2.Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3.Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4.When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.

Nutrition Per serving: 259 calories; 7 g fat (4 g sat, 1 g mono); 29 mg cholesterol; 38 g carbohydrates; 15 g protein; 7 g fiber; 482 mg sodium; 884 mg potassium


A healthy Fall recipe! Experiment with Fall foods. Have fun with your food, enjoy your time in the kitchen, and make healthy meals!

Happy Monday!!

The cost of Clean Eats

"How am I supposed to afford to eat clean, healthy foods?"

It's a question that I am asked quite often. Organic, healthy, whole, clean foods are usually more expensive than the cheap, unhealthy, long shelf life foods.

I can completely relate with those who are on tight budgets. Learning to cut out certain things in your life to make room for more important things, such as eating clean, is key to being able to better afford clean eats.
I live without certain unnecessary things in my life. No housekeeper, nanny,gym membership, pedicures, manicures, massages, landscaper... and a few others. I have 4 kids, a husband, 2 businesses, and a house. I do my own housework, paint my own nails, workout at home, my husband does our yard work, I skip out on massages and other things that just don't seem necessary, and it saves big bucks! To some people this may seem drastic, but for me these are the things I have been able to cut back on to make room for better food. You may have other areas you can cut back on in your own life. These are personal choices and what you choose to spend money on, is up to and only you.

I also clip coupons (although there are very LITTLE clean eats coupons), shop at Farmers Markets, buy dried bulk goods, such as; beans, rice, lentils, & nuts, shop at more than one store for deals, and stock up on certain less perishable items. I often cook in bulk, and store extra meals in my freezer, which helps when you are having a particularly straining week financially and the money is just not there to go grocery shopping.

I know times are tough and we are all tightening up our budgets, but that does not mean that we can't eat healthy, we just need to get more creative with meals and money!!

Happy Friday!!

Question and Answer

Q: Is drinking Crystal Light and other similar beverages, Okay for the clean dieter?

A: Original Crystal Light is made with Aspartame and is NOT ok for the clean eater. Crystal light has recently come out a new drink. It comes in little individual packets and is sweetened with Stevia instead of Aspartame. It's called Fitness water and is 15 calories a serving, quite tasty and nice if you need to change up your water.

Thanks for the questions! Keep them coming!

Happy Wednesday!