Nutrition

Achieving Your Goals and Dream Life – Step Three

Posted by on December 16, 2013 at 2:37 am

Achieving Your Goals and Dream Life – Step Three

So far we’ve discussed the importance of 1st step, writing down your goals for all areas of your life and taking action and 2nd step, getting physical so you feel great and have the energy to achieve great things.

Race Car Wallpapers 2 300x225 Achieving Your Goals and Dream Life   Step ThreeToday, we discuss the 3rd Step to achieving your Dream Life – Eating like a Champion.  To reiterate, it’s difficult to live your dream life, if you don’t feel good.  Think of your body like a high performance race car.  You’ve got to fuel it correctly if you want it to perform and function optimally.

There really is no trick to eating well.  It’s stuff we have all heard before.  Drink lots of water.  Consume a high level of fruits and vegetables.  Eat a balanced diet. Minimize alcohol and sugar intake.  Control your portion sizes.  But there seems to be a gap between knowing what to do and actually adhering to these simple guidelines.  There is no special grapefruit, cabbage, Low-protein or High-protein diet or pill that will get you the results you want quickly.  And knowledge alone is not power!  We all know what we have to do!  It is finding the motivation and inspiration to make and adhere to very small changes in our nutrition plan that will facilitate success. Finding the motivation to stick to a healthy nutrition plan day-in-day-out is all it takes.  Here’s the good news - you don’t have to starve yourself and you don’t have to limit your diet to bean sprouts and broccoli.

With nutrition, the very small changes to your eating habits will often bring about big differences.  The new habits just need to be consistent and ongoing on a long-term basis.  Perhaps start with one area at a time.  Once you have that habit mastered, tackle the next nutrition goal.  One step at a time and soon your diet will provide you with all the nutrients necessary to reaching your personal best.

The bad news is that it’s a lot easier to put the calories in than it is to take the calories out.  Think of it this way.  How long does it take to burn 1000 calories?  About 90 minutes of exercise or 10 miles of running!  How long does it take to consume 1000 calories?  In about 5-10 minutes!  So nutrition is at least half the battle!

Bottom Line:

 Achieving Your Goals and Dream Life   Step ThreeWhether you commit to a plant based, raw food, Paleo, modified vegetarian or any other type of dietary approach, we can all agree that we need to eat foods that are nutrient-dense, calorically inexpensive and that suppress our appetite.  Foods that you give you the best bang for your buck, so to speak!  To summarize, these critical foods are:

  • Fruits & Vegetables
  • Beans & Legumes
  • Lean Meats/Poultry/Fish or other non-meat, high protein choices (Tofu, quinoa)
  • Whole grains or non-grainy, high carbohydrate options (ie sweet potatoes, quinoa)

In contrast, you will need to avoid foods that are nutrient-poor, calorically expensive and stimulate your appetite.  These include processed foods such as candy, chocolate, fast food, muffins, chips, cookies, pastries, soda….foods packed with salt and sugar and preservatives! Read more on Achieving Your Goals and Dream Life – Step Three…

Managing Summer Nutrition

Posted by on August 5, 2013 at 11:00 am

I recently received the following email.

You would think that summer would be the easiest time to lose body fat, but I always gain weight every summer.  How can I overcome all my nutrition vices during the summer months?  What am I doing wrong?

cookies and fresh fruit closeup 300x200 Managing Summer NutritionManaging summer nutrition is a timely topic considering summer is the season of BBQs, parties, beach get-togethers, camping and vacations.  To help ease your guilt the good news is this – a summer out of your normal routine is okay so long as you’re eating well and within a healthy range of caloric intake most of the time.  I am definitely a huge supporter of “everything in moderation” and do not believe in depriving our clients from a fun time just because they are following a health and fitness regime.  Enjoying summer should be a well-deserved treat.

Read more on Managing Summer Nutrition…

Eating Healthy on Your Summer Schedule

Posted by on July 8, 2013 at 2:00 pm

plank city2 Eating Healthy on Your Summer Schedule

 

Eating healthy on your summer schedule is doable!

Summer holidays, kid’s clinics and camps, travel plans, camping, and more!  We can appreciate that summer life can be so busy that it becomes difficult to stick to a healthy eating plan.  Here are some ideas for those of you always on the go:

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They Like Spiders Too!

Posted by on October 8, 2012 at 9:20 pm

Halloween candy is yummy, but kids like spiders too…spider rings that is.  The truth is that, although kids love to get candy, many of them would like just as much to get some spinder rings 300x300 They Like Spiders Too!cool new Halloween pencils or pens, spooky stickers, tattoos, or spider rings.  Or you can even try one of these options:

Mini rice cereal bites.
Packages of trail mix.
Cereal or energy bars
Small boxes of raisins.
Small packages of dried fruit.
Sugar-free gum.
Mini juice boxes.

You may not be the “coolest” parent on the block, but  at least you can feel good about the fact that you’re not sending your neighbors’ kids into sugar oblivion!

Here are some other tips to putting a limit on the sugar factor around your house… Read more on They Like Spiders Too!…

Change Your Nutritional Habits. Really.

Posted by on October 3, 2012 at 3:16 pm

We are all human and creatures of habit…right?  Yes, that is correct, but we have often formed habits that aren’t necessary and we only do them because that is the way we have always done things.

habit 300x239 Change Your Nutritional Habits. Really.This is all very true for nutritional habits and I want to help you get a handle on your nutritional habits by explaining exactly how to change them.  Really!

The first step to getting control of these nutritional habits is to become aware of your patterns.
A journal that tracks your exercise and dietary habits will help you examine your behaviors. Once you discover what actually stimulates your less-than-healthy behavior, you then have the choice of either changing the stimulus or situation, or changing your response to the stimulus or situation. Review the following examples to help clarify the action steps. Read more on Change Your Nutritional Habits. Really….

Join me at the pool?

Posted by on April 23, 2012 at 5:41 pm

Heading down to your local community pool for a relaxing swim is an activity that many look forward to. But if want to swim with more strength and greater efficiency and avoid feeling like you’re about to drown, click on the link below for some exercises to improve your swimming performance.

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Take a Hike!

Posted by on April 10, 2012 at 11:04 pm

There’s nothing like fresh mountain air and beautiful terrain. But hiking can be hard on your body and knees if you’re not conditioned — especially with the challenging inclines around the Columbia River Gorge, Mount St. Helens and Mount Hood. So try some of the following exercises to get you in tip-top hiking shape. Click on the link below for exercises and photos.

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Spring Training to Lower your Golf Score

Posted by on March 26, 2012 at 10:49 pm

Spring is in the air, and many of us are now realizing summer is on its way. Tennis, cycling, jogging, golfing, in-line skating, baseball, swimming, hiking … I can’t wait!

With the longer days, many of us have a renewed sense of energy. So, along with the spring cleaning you may be tackling around the house, it’s time to get your body in tip-top shape if you want a fun-filled summer. Over the next several weeks, I will provide a number of exercises to prepare you for your favorite summer activities. Today we’ll begin with golf.

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Laws of Success with your exercise and nutrition program

Posted by on March 19, 2012 at 11:31 pm

Spring is on the way and the longer days give many people a renewed sense of energy and many will start a spring training program.  But did you know that 70% of people who start an exercise program drop out within the first two to three months?  These are not good odds!  It’s now widely accepted that the problem has nothing to do with the person but rather with the process.  You see, most people who want to start exercising just start.  Imagine if you wanted to build a house.  You’d start out with an architectural plan first to know exactly what you wanted your house to look like.  Or what if you wanted to start a business?  The banks would require a business plan first, right?  They’d want to ensure that you’ve really thought it through carefully and you’ve got a good plan to enhance success.  Well, these same guidelines apply to exercise.  You’ve got to have a plan for success.  This is why the first few months of your fitness experience are so important.  This is when most people drop out.  You definitely want to focus on getting past this initial stage to the point where you’re experiencing great results – and that alone, will help to motivate you to keep going.  The problem is most people stop exercising before they even had the chance to see the changes to their body.  Let’s not let that happen to you!

After working with various clients for a number of years, I’ve noticed a  number of characteristics that separate those who succeed with their fitness program from those who do not.  Those who succeed buy into the “Four Laws of Success”.  You must be ready to accept these laws without exception.

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Exercise and nutrition tips to help you lose weight and lean up for summer

Posted by on March 13, 2012 at 9:08 pm

“We have aspects of ourselves hidden deep within, waiting to blossom.” -Ken Dychtwald

I love this quote and I encourage you all to allow your best self to surface and shine bright for all to see. By doing so you will inspire others to reach for their best!

Read more on Exercise and nutrition tips to help you lose weight and lean up for summer…