WHAT I LEARNED AT SCHOOL

Seated brownI just completed the full year at the Institute for Integrative Nutrition, and am now a Certified Integrative Health Coach! It was an amazing year, full of some real eye-opening information about our world, the state of our food supply, how toxic we really are, and also about all the ways to protect our health and live our best life, every day. I am so glad I decided to do this. It has changed the way I view my body and mind, and how I nurture them. I was already very health-conscious, with over fourteen years in the wellness industry and multiple certifications in nutrition and fitness, but this is so much more. This is about making a daily commitment to be mindful of how I am thinking, acting and what I am eating and drinking, as it all impacts my health.

We were taught all the reasons a body gets sick and overweight, and the prevailing dietary theories (100+ of them!). We were taught how to evaluate nutrition claims, what the chemical reactions are when we eat and drink chemical additives, GMO-laden foods, and artificial preservatives and sugars. We were taught the value of pure, fresh, organic food, as close to the natural state as possible. We were taught the dangers of the over-processed and low-nutrient “food-substitutes” we have been eating. I was able to apply the knowledge daily with clients and family and help them to make the right choices. I saw immediate results in terms of increased energy and better performance in academics, work and athletics.

I have developed several new programs as a result of the training. I am now writing a book, “Sexy, Lean and Strong at Any Age!” My goal is to share this information with as many as possible, to help others to avoid much of what I experienced in my 40s and 50s, when I was chemically-imbalanced due to stress, bad diet, hormonal-fluctuations and could not cope with a volatile family environment. My hope is to help others to stay balanced so they can deal with the stresses that come their way, without being consumed by the emotions and losing the ability to find resolution. I lost a family and marriage largely due to the chemical imbalances, which triggered rages and depression.   I lost my health for a while, but it is back!

I love who I am today, what I have learned and what I am going to share! Thank you for being on this journey with me.

To learn more about IIN go to:  http://geti.in/1bE51YY         

You Can Be Sexy, Lean and Strong at Any Age!

Food I Love!

healthy foodsI promised when I started this blog I would share recipes.  Well, all my family and clients and friends know I really don’t cook.  I call what I do:  Gather, Assemble, Combine and Consume.  I get really healthy components, nothing packaged, except fresh, one-person meals and salads from Trader Joe’s.  Reason being is my husband does not eat what I do or when I do, unless I make a special effort to fix his kind of meal and book him at the right time.  So, I live on salads, steamed and sauteed vegetables, homemade soups, fresh chicken, turkey, fish, lamb and fruit.  He lives on some other things (chicken and ice-cream and whey shakes) and eats the same thing, day in and day out.  He will eat a salad if I put in front of him.  Unless he is already on one of his ice cream sandwiches…..Forget cooked vegetables or a green smoothie!

If I ate what he eats, I would gain at least 3 lbs a week, and get sick.  I have to watch what I eat and I have learned this the hard way.  So, instead of recipes, I decided I will take pictures of the various combinations I eat and start with that.  So, stay tuned for some interesting posts over the next few weeks!

Stay Lean through the Holidays

skinny gal waist measureStay Lean through the Holidays with 50-Calorie Bites

With all the parties and munching, people put on weight during the holidays. I have a few tricks to keep my noshing down but still get to have tastes of my favorite foods. I grew up on ham, sparking apple cider, chex-mix, macaroni and cheese and all the home-y stuff my mom would make and serve at the holidays. Not to mention all the pies, cakes, candy and cookies!

Some of my tricks: Eat before an event – something small and healthy (protein shake, nutrition bar, handful of nuts, slice of chicken), and drink a glass of water. Then, I am not starving when I hit the door of the party.

Here is a new trick I just got from a great article in the December 2013 AARP Bulletin. Plan around 50 calorie bites! Of course, this means I can no longer compete with my family to drink the most Sparkling Cider at one sitting – my record: a 25.4 oz bottle in 10 minutes — or put down several ham slices with cheese, but at least I don’t have to lose all my favorite foods entirely. Here is the list and, if you keep it in mind, it may help you to Stay Lean through the Holidays.

The guideline is women can choose 18 of these servings for 900 calories, which would be about half their daily recommended caloric intake, and men can choose 22 for 1,100 calories. That way if you want three pieces of pumpkin pie, you can have it, but that means cutting-back somewhere else…..Or, you can just eat all you want for a few days and then do a Fast or Cleanse for a few after, beginning in the New Year. I will post about different types of safe fasts and cleanses in my next blog, sometime after the New Year, probably!

50-Calorie Holiday Bites – credit: AARP Bulletin, December, 2013

Appetizers

• Pigs in a blanket, appetizer-size: 1
chex mix
 • Chex Mix: 1/5 cup

• Spinach dp: 1-1/2 tablespoons

Dinner Dishes
Ham slices
 • Ham, canned: 1 medium slice

• Mashed potatoes: ¼ cup

• Turkey with skin: 1 medium slice

• Prime rib: 1 thin slice

• Stuffing: 1/8 cup

• Green bean casserole: ¼ cup

• Candied sweet potatoes: 1/6 cup

• Macaroni and cheese: 1/10 cup

• Gravy: 3 tablespoons

• Cranberry sauce: 1/8 cup

Beverages

• Eggnog, non-alcoolic: ¼ cup

• Eggnog, alcoholic: 1/8 cup

• Wine: 2 fluid oz.

• Beer: 4 fluid oz.
Apple cider
 • Apple cider: 3 fluid oz.

Desserts
pie slice
 • Pumpkin pie: 1/6 of a slice

• Apple pie: 1/8 of a slice

• Pecan pie: 1/10 of a slice

• Sweet potato pie: 1/6 of a slice

• Fruitcake: 1/6 of a slice

• Jello: 1/3 cup

So, now that you know these measurements, you can estimate the calories for each of your choices. Don’t feel too bad if the 50-calorie portions just don’t cut it. I have to agree! My choice, choose my three top favorites, eat as much of these foods/drinks as I want and cut-back elsewhere. And if I just can’t resist, there is always the Cleanse solution! Or, a bike-ride, run or a sauna…….

HAPPY NEW YEAR, EVERYONE!

How to Keep the Weight Off for Thanksgiving

Thinking about how to keep off the holiday pounds after that Thanksgiving feast?  Super-simple: Eat a really healthy breakfast with protein and fiber and vitamins (my choice, my Super-Chocolate Nutrimeal shake, using one scoop of the Chocolate Whey, one of the Dutch Chocolate and one of the French Vanilla — all from USANA of course),  get some exercise before the feast and walk after.  Nibble on the crudites and walnuts, not the cheese ball.  Eat the veggies and turkey, then some of the potatoes and heavier stuff.  Small portion of the pie, skip the whipped cream or only one dot of it.  The real stuff goes a long way!  Homemade cranberry relish and not the canned stuff — too much sugar.  One glass of wine.  Chew slowly and savor and you will not gain weight! HAPPY THANKSGIVING, Everyone!