Candy Lovers' Calorie Blast

Candy Lovers' Calorie Blast

"I Did It!" Before and After Weight-Loss Success!

Beginning

After 8 Weeks

After 16 Weeks

Kay is our Highlight of the Month (and our day!) She has shaped up, slimmed down, and found weight-loss success. Here, see her before and after photos, and find out how she reached her diet and weight goals, and what kept her motivated!

Kay--you are amazing and an inspiration to all of us! Keep up the GREAT work and know that we are so proud of you!

Name: Kay Thomas

Age: 39

Weight: 169.4

B.I.C.T Success: I have lost 38 pounds so far and a lot of inches

What made you join B.I.C.T? Wanting to lose weight, tone up and get some self esteem.

Why has it worked for you? I think it has worked for me because of Siobhan and Jeff for the most part not giving up on me or anyone else in the class. Them giving us the tools to use if we so choose and just sticking with it and seeing the changes that it has made in myself.

What was your motivation? To be around for my boys and the rest of my family for a very long time to come.

How if any has this experience changed you or your life? It has definitely changed my outlook on life. I know now that I can do whatever I set my mind to and I CAN accomplish it.

Any Comments? I just can't thank Jeff and Siobhan for bringing this program to Brandon and being so inspiring and encouraging. If you are having a bad day and want to go to Casey's for a donut and slice of breakfast pizza all you have to do is call or email and they will help you through it. It is all about choices we make in life and what you want your life to turn out to be. Ultimately you have to do it for yourself and no one else because no one else is going to do the workout and the eating habits for you, sure they can encourage you but you are the one that has to want to do it. And I am HAPPY to say that I have done it and will continue to do it. I have made some great friends in class and if they are not there you get worried about them. It is like an extended family to me. Thank you Jeff and Siobhan for everything you do and keep up the good work. ( Siobhan do not get all teary eyed by reading this, I am getting teary eyed by writing it but you both have been and will continue to be a great influence in my life. Thanks.)

Any Advice for future B.I.C.T. members? If you want to change your life this is the time to start and stick with it even if you do not lose any pounds for a couple of weeks stick with it and it will happen, I promise you it will happen. You just have to be willing to stick it out and work hard and eat right and you will definitely see results in a short period of time. The hardest part for me was changing my eating habits it does not happen overnight but it can be done. Your family will not even realize that you have changed how they are eating healthier as long as you approach in a positive manner and do it gradually. Your family will not even notice the difference in the eating habits. And you will have slip ups but do not beat yourself over them just chalk it up to a mistake and move on. None of us are perfect if we were we would not have to endure the warm ups, the circuits and the core day after day. But you do really feel good when you walk out of the class every time you do it.

Holiday Meals and Calories

The holidays are a scary time when trying to lose weight! A lot of people gain around 20 + pound from October through January! I wanted to give you some food for thought...

You're with friends and family that you haven't seen in some time. If it is anything like my family,the focal point of the gathering is the meal and drinks. Think a little healthier this year and don't ruin what you have started!

Well, what does the meal add up to in calories and how much exercise do you have to do to burn those calories? Here's some numbers to think about:

ITEM AMOUNT CALORIES
red wine --3.5 oz --75
white wine --3.5 ounces --80
regular beer --12 ounces --160
light beer --12 ounces --95 or 64
80 proof alcohol --1.5 ounces --95
90 proof alcohol --1.5 ounces --110
egg nog --8 ounces --340
canned cranberry sauce --1 cup --420
bread stuffing --1 cup --420
mashed potatoes --1 cup --225
sweet potatoes --1 cup --115 -260
white meat turkey --3 ounces, (2 slices, 1/4") --135
dark meat turkey --3 ounces --160
roast beef --3 ounces,(1/4" thick) --315
gravy-- 1 cup --190
cheese cake --1 slice-- 280
apple pie --1 slice(1/6 9" pie) --405
pumpkin pie --1 slice --320
choc. chip cookies --4 21/2" diameter --180
sugar cookies --4 --235
oatmeal cookies --4-- 245
shortbread cookies --4 --155

Now if you add up that holiday meal, along with the drinks, and deserts - and this doesn't even include those yummy high calorie called appetizers (which is, I admit, another favorite of mine)- a realistic intake is over 2000 calories at a single sitting. That's right, 2000 calories. Then who gets second, thirds, or who eats all day?

If this is normally you-- you might consider taking a walk/run the morning of. Or maybe make up your own little circuit and do it first thing in the morning. I have a sample circuit in the old archives to help you out! I know it is hard to do it on your own, so maybe try and get a family member or friend to do it with you! It will help burn all those calories you are about to eat!

Here are some other numbers to look at -these approximations are on a 150 pound woman in better than average condition and will vary from one individual to another, but you'll get the point.

EXERCISE TIME CALORIES
B.I.C.T --60 min --300-700

walk, 15 minutes/mile --30 minutes --200
golf, walking --270 minutes --600
jogging10 minutes/mile --30 minutes --330
stationary cycling-- 45 minutes --450
weight lifting-- 60 minutes --350
stair climber --30 minutes --300
raking leaves --120 minutes --400
snow shoveling --30 minutes --350

Conclusions: Don't eat over the holidays!!! JUST KIDDING! Just know what your putting into your body and eat your favorites in moderation! I am NOT trying to ruin your holiday dinner because you know that is my favorite dinner-but I just want you to be a little healthier this year and don't ruin what you have done up to this point! It can take you up to a week to burn one holiday meal! You can still eat your favorite foods just be careful!

If you have a favorite holiday recipe that you what me to make healthier--please let me know I would love to help any way I can! Have a great night!

Devilish Eggs Recipe

It seems like every holiday party you go to has deviled eggs! Well I received this great recipe this morning from Hungry Girl! They sounds great and healthier-I will make them and let you know! If you make them first, please let us know!!!

Devilish Eggs

PER SERVING (4 pieces): 79 calories, 1.75g fat, 403mg sodium, 6.25g carbs, 1g fiber, 2.5g sugars, 9.5g protein -- POINTS® value 2*Deviled eggs are no longer a fatty no-no. This recipe will have you churning out creamy, delicious eggs in no time.

Ingredients:

2 cups roughly chopped orange cauliflower (or alternative below)

1/4 cup fat-free mayonnaise

3 wedges The Laughing Cow Light Original Swiss cheese, room temperature1 tbsp.

sweet relish, patted dry to remove moisture

2 tsp. minced shallots

1 1/2 tsp. yellow mustard Salt and black pepper, to taste

10 hard-boiled eggs, chilled

Optional topping: paprika

Directions: Place cauliflower in a large microwave-safe bowl with 1/3 cup water. Cover and microwave for 6 - 8 minutes, until cauliflower is soft. Once bowl is cool enough to handle, drain any excess water from cauliflower. Lightly mash cauliflower, and then place in a blender. Add mayo and puree until just blended, not smooth. Do not over-blend.In a mixing bowl, combine cauliflower mixture with cheese wedges, relish, shallots, and mustard. Stir until smooth. Season mixture to taste with salt and pepper. Refrigerate for at least 1 hour. When ready to serve, halve eggs lengthwise and remove yolks. Evenly distribute cauliflower mixture among egg white halves and, if you like, top with paprika. Eat up and enjoy!

MAKES 5 SERVINGS

HG Alternative! This recipe calls for orange cauliflower. If you can't find it, use regular cauliflower. But add a drop of yellow food coloring to the mixture if you want your Devilish Eggs to look like the real thing.

Boca Burgers--Delicious!!!

When I was teaching I ate BOCA Products all the time because they were fast, easy and delicious! Well, I kind of forgot about them and I recently bought the All American Flame Grilled BOCA burgers and fell back in love with them!

They take a minute in the microwave and then top with your favorite topping and pair with your favorite veggie or fruit and just like that--you have a tasty and healthy lunch! I usually either eat in on a low carb wrap with lettuce tomato, and mustard, lettuce leave, or plain. I have also eaten it with a slice of 2% cheese and grilled onions and jalapenos. Today I tried the Bruschetta veggie burger over fresh arugula with the new tomato basil cream cheese and I can not wait to eat another!!! If you have not tried them- it is a must! They are healthy, quick to make, and they really taste good!

Boca has some great recipes on there website!

http://www.bocaburger.com/our-products.aspx Check it out!

I have two favorites...

Blue Cheese Burger! (OMG-so delicious)

1 frozen BOCA Meatless Original Burger
1 Tbsp. crumbled blue cheese
1/2 cup shredded lettuce or fresh spinach
1/4 cup chopped tomato
Dash of fresh ground black pepper

*Optional-Dash or two Franks Red Hot

COOK burger in skillet or microwave as directed on pkg., topping with cheese and covering skillet for the last min. of the cooking time to melt cheese. COVER small serving plate with lettuce or fresh spinach; top with burger and tomato. Sprinkle with pepper and a couple splashes of Franks.

BOCA-Stuffed Baked Poblanos

1 Tbsp. olive oil
1 cup chopped onions
2 cloves garlic, minced
1 pkg. (12 oz.) frozen BOCA Ground Crumbles
2 cups chopped seeded tomatoes
2 cans (11 oz. each) reduced-sodium corn, drained
1 bay leaf
1/2 tsp. ground cumin
1/2 tsp. black pepper
1 cup shredded reduced-fat Cheddar cheese, divided
8 poblano chiles, roasted, peeled and seeded
1/2 cup finely chopped cilantro

**Optional fresh chopped jalapenos (I like things spicy as you can see!)

HEAT oven to 350°F. Heat oil in medium saucepan on medium heat. Add onions and garlic; cook 2 min., stirring frequently. Stir in crumbles, tomatoes, corn, bay leaf, cumin and black pepper; cook 10 min., stirring occasionally. Remove from heat. Discard bay leaf. Stir in 3/4 cup cheese and add fresh jalapenos. SPOON into chiles; place, filled-sides up, in single layer in greased shallow baking dish. Sprinkle with remaining cheese. BAKE 15 min. or until cheese is melted. Sprinkle with cilantro.

Hope you enjoy these as much as I do! Have a great day!

Healthy Thanksgiving

Thanksgiving is one one my favorite holidays--why? I love family, friends, and Thanksgiving dinner! I look forward to this dinner ALL YEAR! Some of you have requested some healthier options for Thanksgiving dinner so over the next few weeks I will send over some healthier recipes for you to maybe try. If you know of any healthier recipes feel free to post under "comments"! I have found many healthy recipes through the Mayoclinic.com --I have not tryed them all but the ones I have tried are good!

http://www.mayoclinic.com/health/thanksgiving-recipes/NU00643

I am a huge fan of green been casserole! Try this recipe-it is tasty!

http://www.eatingwell.com/recipes/green_bean_casserole.html_0

I was in my 8 week program during Thanksgiving and believe it or not- I did still lose a pound! Yes only one pound-but it was Thanksgiving and I was still happy about that one pound! Have a great night!

Weight Gain and Menopause

If you are going through menopause and find it more difficult to lose weight --read this article I found at the Mayoclinic.com

http://www.mayoclinic.com/health/menopause-weight-gain/HQ01076

You will read if you are working out, eating healthy you will lose! It just takes a little longer now! Hang in there and don't give up, you are doing great!

Flax Oil

Some of you have been asking me about Flax Seed Oil and I am here to say I take it daily and have been for about two and a half years. I have a capsule in the morning before breakfast and one again before dinner. I also have the ground flax that I use while cooking. Again, I am not a dietitian. I am only telling you my opinion and what I have researched! My old dietitian told me about it and then later my trainer said it helped with all sorts of things--including weight loss (It helps make things flow easier)! Talk to your doctor and do your own research and then decide if you want to take it daily.

It has been nicknamed as the healing oil, flax oil is one of the healthiest types of oil available. It contains high levels of omega-3 fatty acids in relation to omega-6 fatty acids. It has many health benefits, such as...

Weight loss

This is not speculation, but researched fact. A diet higher in Omega-3 fatty acids of which High Lignan Flax Oil is the richest source, will have more lean muscle, lower bodyfat, and better health. In fact, the Omega-3's are so important, that they have been found to be all of the following:

Cholesterol reducing (the perfect fat to include in a high protein diet)
Anti-lipogenic (they block fat storage)
Anti-catabolic (they prevent muscle breakdown)
Increase lipolysis and beta oxidation (Fat burning - even the brown fat cells in the love handles)
Improve insulin sensitivity (Keeping blood sugar levels down and metabolism high)
Increase thermogenesis (Slightly elevated body temperature promotes faster fat burning

In researching exactly what this "Great Oil" does I found that adding flax seed oil to your foods, or taken with a meal, creates a feeling of satiation (feeling of fullness and satisfaction following a meal). The essential fats in flax seed oil cause the stomach to retain food for a longer period of time as compared to no-fat or low-fat foods. The addition of Flax seed Oil to food results in a gradual release of nutrients into the small intestine. The physiological effect is a slow, sustained rise in blood sugar, then a prolonged plateau of blood sugar. Ultimately, the blood sugar undergoes a slow and gradual drop.

Heart
Flax oil is one of the best sources of omega-3 fatty acids. More than half of the oils found in the flax seed come in the form of alpha-linolenic acid (ALA). Omega-3 fatty acids help to create flexible membranes in the cell walls and produce a substance that helps prevent blood clotting. Thus, flax oil can help reduce the risk of cardiovascular disease and strokes. Also, those who regularly take flax oil have lower blood pressure than those who do not.

Menopause
Flax oil contains 10 times the amount of lignans found in other typical sources such as sesame and rye. Lignans are polyphenolic antioxidants that can interfere with the negative effects that estrogen hormones have on the body's metabolism. Results from a study reported in the American Institute for Cancer Research Newsletter in 1998 found that taking flax oil daily reduced the size of tumors in some patients with postmenopausal breast cancer. In addition to this, the lignans found in the flax oil can help with the alleviation of osteoporosis, which can appear after menopause.

Bones
The omega-3 fatty acids in flax oil can lead the body to create series 1 and 3 prostaglandins, which are anti-inflammatory molecules. These substances can be quite effective in the reduction of inflammation in the cells. This can help alleviate medical conditions such as arthritis and migraines. In addition to this, the omega-3 fatty acids found in flax oil can promote bone health by preventing excessive bone loss.

Anti-Aging
Manganese is one of the minerals that is abundantly found in flax oil. It functions to help in the formation of connective tissue and bones. In addition to these benefits, manganese is necessary for the brain and nerves to function normally. Furthermore, it is necessary in order to produce manganese superoxide dismutase, which is a kind of antioxidant that can remove free radicals. Free radicals damage the membranes in cells, leading to aging and possibly diseases such as cancer.

Pregnancy
Flax oil is a rich source of folate, which acts as a co-enzyme for many of the body's functions. Folate helps in the production of new cells and the formation of DNA. Flax oil is beneficial for pregnant women because it can help keep the fetus healthy by prevention of defects in the neural tube. The folate found in flax oil can also prevent the formation of problems in the heart, nerves and limbs of the fetus.

Always looking for little tips for you! Have a great day!

**Info from WebMD

Write a Food Journal!

Writing down the foods you eat during the day is a proven method to promote weight loss and to help keep the weight off. It is one of my least favorite things to do but--It is a simple procedure that can help you understand your eating habits and target problem areas you may have. It is important to be honest with yourself when recording food items and amounts. The food journal can act like a mirror by revealing to you what goes into your body.

It can be a very useful tool if done properly. If you are not writing a food log- chances are you are not seeing the scale move either! Challenge yourself, make that your goal for the next 2 weeks. It really does help--try it for a week or two! Remember we can give you the tools to lose weight, it is up to you what you do with them! For those of you that don't want to write a journal maybe try an online journal like http://www.thedailyplate.com/ . I love the daily plate and It is fun once you get started. It tracks everything, food, nutrition values, exercise, and even how much water you drink! You can even do a print out to show us what your eating! Don't lie to yourself or guess what your eating! Really help yourself reach your goals to be healthy and happy!!! Have a great day!!!

Spicy Buffalo Chicken Wraps Recipe

I love Franks Red Hot!!! I use it will everything! If you have not tried the buffalo chicken linguine in the book--it is a must!!! Here is another recipe I love! If you like and crave buffalo wings try this recipe!

Ingredients:
2- 3 tablespoons hot pepper sauce, such as Frank's Red Hot
3 tablespoons white vinegar
1/4 teaspoon cayenne pepper
2 teaspoons extra-virgin olive oil
1 pound chicken breast (grilled, baked, or sauteed then slice up)
2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
Freshly ground pepper, to taste
1/4 cup crumbled blue cheese
4 8-inch whole-wheat or low carb tortillas tortillas( I just wrap mine in big lettuce leaves!)
1 cup shredded romaine lettuce
1 cup sliced celery
1 large tomato, diced

Preparation:
Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl. Cook and slice chicken; Add to the bowl with the hot sauce; toss to coat well.
Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.

To assemble wraps:

Lay a tortilla or your large lettuce leaf on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. YUMMY!!! Hope you like it!

Jerk Chicken Wraps Recipe

Another GREAT Recipe from our friend Stacey...

Jerk Chicken Lettuce Wraps

2 med-lg Chicken breast – grilled (or stir fried in pan with a little olive oil) and seasoned with Jerk seasoning and diced in small pieces
1 can water chestnuts – drained and diced
1 can bamboo shoots – drained and diced
1 bunch green onions diced
3 lg portabella mushrooms (I use any mushroom if ports are too spendy) – diced
1 bag or so of sliced carrots
(I have also used edamame, shredded cabbage, sprouts, peppers, celery etc)
Red pepper flakes - optional
Stir fry all this and set aside till ready to eat.

1 jar Bangkok Peanut sauce (at Hyvee) (there are actually lots of different sauces this one is really good but you could change it up and use any of them!)
When ready to eat, reheat veggies and add the peanut sauce – cook till hot.

1 bag Romaine Lettuce heads or bib lettuce- Ends cut off and pulled apart
Sesame Seeds and/or
Diced peanuts
Spoon chicken mixture in to lettuce leaves and garnish with any of the toppings.

**I have also done this and just added it to chopped romaine or lettuce to make it a salad and I did it once instead of making it a lettuce wrap I cooked spaghetti noodles (use Dream Fields) and stir fried them with the veggies to make like a lo mein type dish…**

Thanks Stacey for the great recipes!

How Much Protein and Carbs Per Day?

Many of you have been asking me how much protein and carbs should you have stay healthy, maintain weight, and lose weight. Let me start be saying I am not a nutritionist so I can not give you a number of what you should and should not eat. Now, I will be getting certified, but until then I can only give you my opinion and you decide what you want to do.

The meal plans I have given you are not based on numbers. They have been tried and work if you really want to lose weight. My friends at CATZ and I put the first meal plan together and it has worked for me and many others. The second meal plan is a plan I put together to help maintain the weight. IF you NEED to lose the weight, you will lose weight if you do the second meal plan, just a little slower than the first. Also remember whatever meal plan you choose it has to fit into your lifestyle to work for you!

If you follow the rules and journal EVERYTHING you will lose weight and or tone up!

For some of you that are already at an ideal weight for your body type stop focusing on the scale. Focus on how you feel, how you look in your clothes, how you sleep at night, how strong you feel in and outside of class, and think about your body getting healthy and tone!

Anyway, if you need some numbers...

PROTEIN

1) Intake should be around 15-35 grams per meal and/or snack depending on your body weight.

2) Drink 20-25 grams of whey protein immediately after working out. Follow that up with a small piece of fruit or another small amount of carbohydrates. Doing this will help jump start your recovery and keep your metabolism firing on all cylinders for faster fat loss results.

3) Make your last meal high in protein and lower in carbohydrates. Try to get your starchy carbs earlier in the day (brown rice, Dream Fields pasta,oatmeal, etc) and rely on fibrous based vegetables in the evening.Things like salads, broccoli, asparagus,cauliflower, green veggies of all sorts, etc.Limiting your carbohydrate sources late in the day will keep your blood sugar levels stable.In turn, you'll be less likely to store those calories by keeping your insulin levels at bay.

4) Stay away from higher saturated fat sources of protein and eat sources like lean red meats, eggs, fish, turkey breast, chicken breast, jerky, almonds, low fat cottage cheese and protein powders. Getting a lean source of protein at each meal and snack will keep insulin levels lower (think fat storage hormone) and keep that metabolic fire burning quickly.

CARBS per day:

**below information is from about.com-nutrition

If you ARE trying to lose weight, 20 - 60 grams are recommended depending on your level of activity.

If you are NOT trying to lose weight, 180 - 230 grams are sometimes recommended. However, for health there is no minimum daily requirement of carbohydrate.

There isn't a raw number of carbohydrates to intake because the amount of exercise a person does depends essentially how much aerobic activity is done. For athletes and very active people, the most important carbohydrate is the complex ones (glycogen) such as oats, fruits, vegetables... But you have to watch out, carbohydrates are easily over-consumed.

The important thing is what KIND of carbs.

If you are trying to lose weight then stay away from refined (processed) carbohydrates. Do not eat white bread, white pasta, white potatoes or white rice. These foods are VERY high glycemic and will spike your blood sugar which will make you hungry again much quicker.

Tip: Add fiber to your diet (which you will automatically do if you switch to whole grain carbs) and eat 5-6 small "meals" during the day instead of 3 big meals. You will never be hungry and will shed pounds like mad.

Lastly, remember to write it all down each day. If you're guessing, you're results will suffer..I promise. Hold yourself accountable and get a designated notebook to plan your daily meal schedule out. Jot down everything you eat with the times you’re eating it. This will give you a reference point. If you're not making progress, then you can see why and make adjustments. If you want to lose weight and stay healthy --Don't blow this off...

I really hope this has helped! Let us know if you have any more questions! Have a GREAT weekend!

Do Your Own Circuit at Home!

Some of you were wondering where the 10 - 30 minute workout article was so I am making it easy and posting it again. While I am out of town try doing your own little circuit for 10 - 30 minutes. Below I have put one together for you.

10- 30- 60 minute workout you can do anywhere:

Choose 3 -5 exercises and do each for 1 minute, then depending on how long you want to workout repeat it one, two, three, maybe even four times. Maybe do it with a friend or family member so you can push yourself a little more! If they don't want to do it just have them time you!

Here are some you can choose from:

Cardio:
high knees
jog in place
run up and down stairs
step up alternating legs (on a step or bench (the higher the better))
jumping jacks
mountain climbers
jump rope

burpees

squat and twist

For a strength-focused workout:
push ups
partner push ups (with a high 5 in between)

uneven pushup (on ball or something stable)
squats

squat and hold
clock lunge
dips (using a stable bench)
dumb bells- rows, biceps curls, triceps, shoulder press, punch outs, Y with a squat
step up (use some step and alternate legs)

Use bands or a medicine ball IF you have one

Core Workout:
plank (try and hold for 1 minute), side plank, rolling plank, reverse plank...
partner up and do 5-10-15-10-5 (5 sit ups, 5 squats, and 5 push ups then 10 then 15 and so on)
5-10-15-10-5 by your self (slide your feet under a couch for some stability)
15 crunches, 15 bicycles, 15 rows, 15 side to sides and repeat 2 times each
Go on VACATION: row, swim, canoe, bicycle, and rope climb 30 seconds each 2 or 3 times around

I hope this help! Have a great Weekend!!!

13 Healthy Snacking Strategies

13 Healthy Snacking Strategies

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Emotional Eating...

Sometimes the strongest longings for food happen when you're at your weakest point emotionally.

Many people turn to food for comfort — consciously or subconsciously — when they're facing a difficult problem or looking to keep themselves occupied. But emotional eating — eating as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness — can sabotage your weight-loss efforts. Often, emotional eating leads to eating too much food, especially high-calorie, sweet, salty and fatty foods.

I was that emotional eater! I would go to food when I was happy, bored, anxious, sad, well you name the emotion, I was eating. I realized I was an emotional eater when my Dad was sick with cancer (he is a survivor:)). I ate and ate and ate some more! It felt good to eat and it took my mind off my Dad. I put on like 20lbs and then I lost it with some quick fad diet. A few years later one of my best friends died in a car accident and again I went to the fridge for comfort! Or should I say I went to Godiva Chocolate Truffle ice cream with raspberries and chocolate chunks!!! It felt good to get my mind of of the situation even if it was just for a minutes while I finished the tub of yummyness! But again I added another 20+ lbs to my body! That is when I knew I needed to find another way to deal with my emotions. Food was and is not my friend and I needed to stop going to it for comfort!

Well, yesterday, it was snowy and icy and I lost control of my car and wrecked it! Besides my eyes being swollen from crying all day,and my car being undrivable, I am fine. Normally in a situation like this I would have gone straight home to the fridge! Instead, I went to my 9:15 am class and worked out. Tears and all I worked out with so much adrenaline and it felt great! It was a great stress reliever, It took my mind off of the situation, and being around others made me feel so much better! I am so excited-- I now know that I can control my emotional eating and the exercise made me feel so much better than that tub of ice cream because their was not any guilt behind it!

So if you're prone to emotional eating, you can help yourself and take steps to regain control of your eating habits and get back on track with your weight-loss goals.

To help stop emotional eating, try these suggestions:

* Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just an hour ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.

* Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.

* Look elsewhere for comfort. Instead of unwrapping a candy bar, come work out with me, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.

* Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.

* Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.

* Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller, longer.

* Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that ensure better health trigger emotions that lead to overeating.

Five Myths About Exercise

We all know that exercising regularly is good for you. It’s good for the heart, it helps us lose weight, maintain a healthy weight and it is excellent at relieving stress. But there are many exercise myths that are presented as facts, either by those who are trying to sell us something or by those who mean well but haven’t got their facts straight. Here are five myths about physical fitness that you might be surprised to learn about:

Myth #1: You can reduce fat in specific areas of the body by doing exercises that target those areas.
It seems to make sense, but trying to burn fat in the precise spot where you want to lose it simply doesn’t work. The only way to burn fat is through aerobic exercises that get your heart pumping. And those exercises burn fat gradually and from all over the body, not just around the muscles you’re using. That doesn’t mean that you shouldn’t work the areas where you have extra fat. Doing so will build muscle there and that will give you a more toned look when the fat over the muscle is reduced.

Myth #2: You must exercise a lot and regularly in order for it to be of benefit.
There’s no doubt about it, getting fit takes many weeks of hard work. This leads many of us to believe that if we can’t or don’t have the willpower to exercise several times every week, there’s no point in it. But any amount of exercise is good for you. Even if you only take a walk every now and then, it can help lower your blood pressure, blood sugar and cholesterol. It probably won’t cause you to lose weight or build muscle, but it’s certainly worthwhile. And sometimes when we start exercising every now and then, we realize that it’s not so hard to make time for it and start doing so on a regular basis.

Myth #3: Strength training will make you too muscular.
Some people lift weights to develop large muscles. Others would like to do so in order to build strength and muscle tone, but they do not want to bulk up. If you follow a sensible strength-training regimen, you won’t end up looking like a bodybuilder. Most bodybuilders use supplements and special diets in their quest to build muscle and they spend hours each day at the gym. If you’re looking to tone up and build strength, doing strength-training exercises that target a variety of muscles a couple of times a week will not create bulk.

Myth #4: When you stop working out, muscle turns into fat.
Muscle cannot magically transform into fat. So you don’t have to worry about your six-pack abs turning into Jell-O if your exercise routine is disrupted. Muscles will shrink when they’re not worked regularly however, and this can create a flabby look if you discontinue your exercise routine. The missed exercise and reduced muscle will also cause reduced metabolism, making it easier for you to gain fat.

Myth #5: I’m too old to start exercising.
As we age, we often develop health problems. This leads many of us to believe that if we haven’t been exercising since we were young, starting now will be bad for us. Nothing could be further from the truth. Exercise can help manage many health problems common among the middle-aged and elderly. It’s always important to talk to your doctor before starting a new exercise program, but there are few people who shouldn’t exercise at all.

Exercise myths can hinder our efforts to stay fit. Knowing the truth behind them makes it easier to pursue a healthy lifestyle the right way.

Have a GREAT weekend and we will see you when we get back!

Spaghetti Squash Recipes

I have been telling some of you about the wonderful things you can do with Spaghetti Squash so I wanted to share this wonderful website...

http://www.healthy-recipes-for-kids.com/spaghetti-squash-recipes.html

It tells you what it should look like, how you should cook it, and gives some basic recipes even your kids will eat! Get creative with this- the sky's the limit when it comes to cooking! Have fun!

Cheesecake Bars Recipe

OKAY so I have some Cheesecake lovers out there that needed a healthier recipe! Well, another wonderful client of ours sent this one over and it sounds great! I have also added a recipe from one of my favorite blogs...Hungry Girl! I love Hungry Girl Recipes! Remember these are not going to help you lose weight! These are to help you through the holidays IF you need (want)something sweet and healthier! ENJOY!

Squash Cheesecake Bars

Recipe courtesy EatingWell.com
Pureed winter squash gives most of the body to these leaner cheesecake bars.

Prep Time: 20 min / Cook Time: 3 hr 40 min / Level: Easy / Serves: 18 bars

Ingredients:

9 low-fat graham crackers (4 1/2 ounces)
1/2 cup old-fashioned rolled oats (not quick-cooking or steel-cut)
2 tablespoons plus 1/2 cup splenda, divided
1/4 cup plus 3 tablespoons all-purpose flour, divided (try almond flour)
2 tablespoons unsalted butter
3 tablespoons nonfat milk
8 ounces nonfat cream cheese, at room temperature
8 ounces reduced-fat cream cheese (Neufchâtel), at room temperature
1/2 cup squash puree OR pumpkin puree
2 large eggs
1 teaspoon sugar free-vanilla extract (regular if you can't find it)
1 teaspoon ground cinnamon
1/4 teaspoon salt

Directions:

Preheat oven to 350°F. Coat a 9-by-13-inch baking pan with cooking spray
Process graham crackers, oats, 2 tablespoons sugar, 1/4 cup flour and butter in a food processor until finely ground. Add milk; pulse until completely moistened. Transfer the graham cracker mixture to the prepared pan and evenly pat into the bottom. Bake for 10 minutes. Cool on a wire rack for 20 minutes. Meanwhile, reduce oven temperature to 325°. Beat both cream cheeses and the remaining 1/2 cup sugar in a large bowl with an electric mixer at medium speed until creamy, scraping down the sides occasionally. Beat in squash/pumpkin puree until smooth. Beat in eggs one at a time. Finally, beat in vanilla, cinnamon, salt and the remaining 3 tablespoons flour. Scrape the filling into the pan, spreading evenly over the crust. Bake until set and the edges are light brown, about 35 minutes. Let cool completely on a wire rack, then refrigerate for at least 1 hour before cutting into bars.

To make your own squash puree, halve and seed one medium acorn or butternut squash. Place, cut-side down, on a lightly greased baking sheet. Bake in a preheated 375°F oven until soft, about 50 minutes. Cool, then scrape out the flesh with a fork. Or simply use frozen (thawed) or canned squash puree. Find frozen squash puree near other vegetables in the freezer section and canned squash near the canned pumpkin.

OR try the Hungry Girl recipe! (Upside down Chocolate PB cheesecake)

http://www.hungry-girl.com/thursdaypreview.php?newsletterid=1882

Get it FRESH at the Farmers Market!

Why should you make the weekly trek to your local farmers' market instead of to the nearest mega-grocer? It starts with quality. The ingredients from your farmers' market will always be in season, meaning they were grown and harvested during peak conditions. The farmers' market also brings you food from right outside your front door. The fresher your food, the longer it will last and the better it will taste. I believe we only have about a month left here-let me know if I am wrong! I hear Falls Park Farmers Market is open till the end of the month.

Arguably fall's favorite (and most prevalent) vegetable, winter squash can be seen on seasonal menus across the country. Whether simply roasted with butter and sage. Winter squash is an ideal vegetable side dish, tossed with a bit of melted butter, a dash of salt and a quick grinding of nutmeg. Cubes of squash can be tossed with butter or olive oil and lots of garlic slivers and baked as a gratin. If your squash is a bit stringy, it's a candidate for mashing. Winter squash can be the basis for a rich and filling soup. When making soup you may bake the squash, then mash or puree and add this to the simmering broth, or you can peel, dice and cook the squash directly in the broth. Roasting produces a deeper flavor. For added sweetness some cooks like to add a bit of chopped apple or pear when sautéing the onions for the soup. Impress your guests by serving your soup from a hollowed-out pumpkin.

Spaghetti Squash is my FAVORITE!!! Use it in place of your pasta is has a great flavor and is good for you. Spaghetti squash is unique in that when it is cooked its flesh can be pulled into long strands that resemble spaghetti. Remember to puncture the spaghetti squash before baking or it may explode in the oven or microwave.

Long a staple of Middle Eastern cuisine, the pomegranate has recently become popular because of its intense health benefits. Available from September through January, the pomegranate has almost 20% of the daily required vitamin C for adults, and its juice is packed with healthy antioxidants. Mix the seeds into whole wheat couscous or sprinkle them over a green salad with orange segments for a Mediterranean-inspired meal.

Glucosamine Helps With Sore Muscles!

Glucosamine is a key supplement that is used by many athletes and active people. It is a great supplement that helps to rebuild joint cartilage and reduce leg and joint pain. If you need immediate pain relief, glucosamine can be taken daily with aspirin or ibuprofen.

I bought some at Hy-Vee in the vitamin section. You can also by it at any grocery store, vitamin store, or GNC. I'm not an expert but with all my research, training, and personal working out injuries it has really helped me! Since I have started taking glucosamine daily my muscles are not as sore. I have a lot of friends in the industry and they have reported the same. Try it and decide for yourself. Naturally, your doctor should be aware so she or he can offer additional advice and counsel.

Hope this helps with those sore muscles! Have a great day!

EDAMAMIE

Okay, so I went to Hy-Vee on Minnesota today to buy more Edamamie and they had 4 different kinds! They had Organic, shelled, and pods! I was so excited because I love when they are already out of the shell and I can just pop them in my mouth! Instead of making a bad of popcorn or opening that bag of chips, throw some edamamie in the microwave, add some sea salt, and eat them cold or hot! If you are looking for them they are in the frozen food section- near the health food and the frozen veggies. One of the bags just says soy beans! Get a bag today- they are so yummy and so good for you!

Healthy Turkey Chili Recipe

It is getting cold outside and you may need some good comfort food...One are my great clients sent this wonderful turkey chili recipe over and said be careful it is SO YUMMY that you may want to eat the entire pot!!! Think moderation! Enjoy and let us know how you liked it! I think I will also add some chopped jalapenos to make it a little spicy!!!

Feel free to send me over any recipies you might want me to add to the blog!

Stacey’s Turkey Chili

1lb lean ground turkey
3T chili powder -I use hot
1C Chopped Onion
½ C Chopped Celery
1sm can or fresh chopped mushrooms
1sm can corn
1 lg (28oz) can diced tomatoes
I can Ro-Tel tomatoes with chili's
2 cans of beans your choice – I used 1 no salt added black beans, rinsed, 1 can chili beans. (Could also use kidney, navy, butter, etc)

in a large pot spray with a little pam, brown turkey over med heat-high heat, add 1 T of the chili powder when about half done. push to one side of pan add onion & celery sauté about 3 minutes or until softened. Mix together and add all other ingredients, (I also added about ½ can water)
Simmer on med to low heat stirring freq for about 30 minutes

Makes 6-7 good size servings
Fat:5.8 grams
Carbs: 30.9
Calories: 249.5
Protien: 23.2

Pumpkin Pie Lovers...Recipe

I love Pumpkin Pie! Exspecially my Sister in laws but I had to find a healthier one so I can enjoy my pie over the holidays! A of client of ours sent this over and says it is to die for! I also put a link at the bottom for the Hungry Girl Recipe! It is GREAT!!!

65 calories a servings, low in carbs, and a good amount of fiber! AGAIN MODERATION-not the entire pie!!!!

Ingredients:

One 15-oz. can pure pumpkin

One 12-oz. can evaporated fat-free milk

1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)

3/4 cup Splenda No Calorie Sweetener (granulated)

2 tsp. pumpkin pie spice

Directions:

Preheat oven to 350 degrees.
Combine all ingredients in a bowl, and mix thoroughly.
Place mixture in a baking dish (8" X 8" works well) sprayed lightly with nonstick spray, and bake in the oven for 45 minutes. (It will remain a little soft, like pie filling.)
Once ready to serve (it's delicious eaten hot or cold), cut into 9 pieces.
Serve and enjoy! Add a spoon full of lite Cool Whip!

MAKES 9 SERVINGS

OR try Hungry Girl Recipe! It is delicious! Click on the link below..it will show you the pretty and not so pretty truth on pumpkin pie! Enjoy the Holidays--just find a better and healthier way to eat!!! Don't put on another 20lbs and think "I can lose it again after the Holiday!" Be smart eat better and exercise now!!

http://www.hungry-girl.com/chew/chewdetails.php?isid=1261

Get into the Fitness"Groove" Before the Holidays!!!

The Holidays are around the corner and you don't want to ruin what you have done so far nor do you want to gain more weight and make it harder to lose!!!

I received this email this morning from a an old trainer from AZ and thought you might be interested in reading it...

Hey Siobhan,

I hope you're having a great week so far. I wanted to pass this on to you and your clients. To lose weight you have to work out at least 5 hours a week! In the past, I've made reference to a study that was conducted which tracked 200 women over a 24 month period. Bottom line....the ones who exercised a minimum of five weekly hours were able to MAINTAIN their weight and or KEPT LOSING. The others GAINED weight!! Exspecially over the Holidays!

Exercise and nutrition go hand in hand. If you're eating isn't up to par, then you've got some work to do. If your only exercise is 3 x week, it's simply not enough unless you're absolutely spot on with your nutrition. If you really want to lose the maximum fat loss you have to eat healthy and workout at least 5 times a week. ~Eric

So...If you have just signed up for the Circuit Training or you have been in it for a while and just have not got the nutrition part down...use those sample meal plans as your guide you will lose weight! If you don't want to follow that samples at least follow the RULES!

Here are 3 Keys to Getting Leaner from author Mike Geary of TruthAboutAbs.com...

1. Focus at least 90% of your workout time on high intensity combinations of full body multi-joint exercises such as variations of dead lifts, squats, lunges, clean & presses, pull ups, push ups, dips, bench presses, overhead presses, and upper body rows and pulls. The other 10% or LESS of your workout time can be directed towards some abs training.

2. Focus your "cardio" efforts on shorter duration variable intensity interval training, wind sprints, hill sprints, stair sprints, jump rope, and other higher intensity (and variable intensity) forms of training instead of relying on long duration, steady-pace boring traditional cardio.

3. With your diet, don't try to be too restrictive on certain macronutrients or go too low on overall calories as this can lead to muscle loss and reduced metabolic rate. Instead, feed your body what it needs to perform optimally and build/maintain lean muscle mass...lots of whole unprocessed foods such as nuts, fruits, veggies, seeds, eggs, organic meats, etc. Try to maintain a reasonable balance of protein, carbs, and fat instead of trying to go too low or high on any one macronutrient. Some of the most important aspects of a diet that creates a lean body are getting enough quality fiber, protein, and healthy fat intake at most of your meals, and limiting foods such as refined starches, refined sugars, hydrogenated oils (trans fats), and excessive alcohol.

GREAT! It sounds like the program you are already in (BICT) or thinking about joining (we are full for October but we are taking new clients for November/December)! Now you have to commit to doing this and you will see maximum results! Holiday season is right around the corner! Don't wait until after the holiday to get healthy! Do it now--holiday pounds are going to start to creeping up on you and it will be even harder to lose come January! So take a proactive approach and get into your fitness "groove" before the holiday fat cells start getting out of hand!

Portion Control

Sure, everyone knows that portion control is a major factor in weight loss. It can sometimes be a hard habit to break-ex specially when it is your favorite food! Try this little trick to fool yourself into eating less... Downsize your food plates, you’ll be on your way to downsizing yourself too. If you are out to eat...ask for a box with your meal and put half of it away for later! Try it today!

Football Food

I over heard some of you talking about "game day" food! Here a few to try! IF anyone else has any great ideas post under comments below! ENJOY! I'm not foolish enough to suggest you prepare dainty little roll ups and pass around the sparkling water. It is Football Sunday after all. You can still serve a hearty chili, burgers, chicken wings, and have plenty of tasty snacks on hand. With a little planning and some nifty ingredient substitutions, the lighter fare will taste just as good. So here are some low-fat tips, followed by some terrific recipes, to make your low-fat Super Bowl party a success.

Take chili, for instance: all those beans and tomatoes that form the base of this versatile dish are wonderfully nutritious by themselves. So choose extra-lean beef or turkey to accompany them, or forgo meat altogether and add an extra can or two of reduced-sodium beans instead. Provide reduced-fat cheese to sprinkle on the chili, and reduced-fat or fat-free sour cream for garnish. You can even add a scoop to a low carb tortilla with a sprinkle of cheese and some light sour cream--do good!

Load your potato skins(scrape MOST of the potato out) with salsa or just a sprinkling of reduced-fat cheese and fat-free sour cream. Add some paprika or even some cayenne pepper to spice them up a bit.

Bake or Saute some skinless chicken pieces dipped in egg white, or buttermilk, and roll in crushed cornflakes. Either serve tossed in wing sauce or serve your favorite sauce on the side.

If you must have regular old wings--buy your own and bake them!

Turkey Meatballs-marinara or even buffalo hot wing flavor--yummy!!!

Shish kabobs-chicken, beef, shrimp, veggie!

Serve home-made baked or sauteed lo carb tortilla, pita crisps, or sliced jicama and serve them with low-fat dips that use fat-free or reduced-fat sour cream, yogurt or cream cheese as their base. Make fresh salsa.

Have a large plate of cut veggies to go with the dips, too: include different colored sweet peppers and jicama, as well the usual carrots and celery.

Serve a big salad platter featuring groups of black beans, sweet corn, chopped red onion or scallions, chopped tomatoes, artichoke hearts, diced avocado, chopped green pepper and shredded reduced-fat Jack cheese. Make a lime-based vinaigrette to go with it.

Make a flat bread low carb pizza! Everyone will love them get creative and make all different ones! I have a recipe in the old archives!

Instead of buying one of those huge over-filled subs, have your guests make their own lower-fat sandwiches. Provide a variety of lean (and low-sodium) meats and reduced-fat cheeses, a variety of 100% whole-wheat breads and low carb wraps plus some fat-free or low-fat mayos and dressings. Have pickles, sliced tomatoes, shredded carrots, salad leaves, roasted red peppers, pesto, and sun-dried tomatoes, all of which can help make a satisfying sandwich. Make tuna or chicken salad with fat-free mayo or low-fat plain yogurt. Use herbs and black pepper for seasoning, and omit the salt.
Make your own platter with dried fruit, unsalted nuts, sunflower seeds, and pumpkin seeds.

Don't eat too much! It's all very well cutting fat here and there, but if you pile your plate high with party food, you won't be doing yourself any favors. Have fun and have a great Football Sunday! Go Vikings!!!

The 48-Hour Healthy Eating Jump Start

I was reading this article and thought of some of you! You have got to be ready and really want it to change those eating habits and lose the weight for good!!! Have a great weekend!

The 48-Hour Healthy Eating Jump Start

Shared via AddThis

Edamame- BEST SNACK!

If you have never tried this delicious snack--it is a must! They taste so great and they are great for you!

I first tried them in AZ- they're a snack one of my favorite Japanese restaurants served! Now they are my favorite snack anytime of the day!

Say what you will about the debate over the health benefits of soy: any way you slice it, the edamame is a star legume! Just 1/2 cup of them a day really punches up the fiber, protein and vitamin/mineral content of your diet.

Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
120 calories
9 grams fiber
2.5 grams fat
1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
0.5 gram monounsaturated fat
11 grams protein
13 grams carbohydrate
15 mg sodium
10% of the Daily Value for vitamin C
10% Daily Value for iron
8% Daily Value for vitamin A
4% Daily Value for calcium

As you can see, that little serving of edamame gives you a bunch of fiber: 9 grams, about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it's quite high in iron; it has about as much as a 4-ounce roasted chicken breast.

How Do You Buy It?
In my supermarket, you can find two types of edamame in the frozen vegetable section: shelled or with the pods. Both are already cooked and ready to be thawed and eaten.

I keep a bag of each in my freezer. I like the edamame in pods as a snack -- you have to work harder to get to each soybean this way. And I use the shelled edamame in cooking (casseroles, soups/stews, noodle or rice dishes, etc.). I have only found it in the pods here- so let me know if you find it shelled! FYI: Do not eat the shell! Heat them in the microwave or boil them, add a little Sea salt and eat them! Put the pod in your mouth and slide your teeth over the pod, the beans will just pop out! You may already know this but I have had two people eat the entire pod so I thought I would warn you.

At the very least, you can keep a bag of edamame in pods around for a low-maintenance finger food. Just thaw it and keep it in the refrigerator for a quick snack. It's perfect for when you (or a family member) are hungry but it's still an hour or more until dinner. For only 120 calories, 1 1/8 cup of the edamame in pods is very satisfying, thanks to its protein, fiber, and a touch of smart fat.

Edamame are more than just a GREAT snack -- they make a great ingredient in recipes. If you would like some recipies let me know! ENJOY!

Are You a Planner?

This morning I received this email from a trainer I knew in AZ and thought I would pass it on to you! Have a great day!

Hi Siobhan,

I have been going back and forth on the idea of coming out with a fat loss solution that would rock the world. What we decided on is going to allow those that follow it an unbelievable amount of energy, fat loss and health. My solution is going public and I've decided to give all me readers first glance at the bullet points of the amazing fat loss system.

Are you ready?

~ Written Goals (Where do you want to be?)

~ Written Plan (How are you going to get there?)

~ Daily exercise (including resistance training)

~ Supportive Nutrition (proteins, healthy fats, fibrous carbs)

~ Water (80oz+ of filtered water each day)(1/2 body weight in oz)

Remember, this will guarantee unstoppable results! Know what would happen? Most people wouldn't follow it.

Why? Because over the years we have become so incredibly ingrained in our eating habits and lifestyle schedules that it not only takes an incredible desire to change this path, but a specific, daily, concrete plan of action. It's easy to start, most will do that. BUT it always, always, always happens... life gets in the way, things get tough, the challenge becomes too overwhelming and we just take the easy way out and QUIT. Why would we do that if we knew this was exactly the plan we needed to follow to get the lasting fat loss results we wanted?

Our HABITS! Those routine activities that have become so ingrained in us that we're almost on a daily auto pilot. If we don't have an immense desire to change, a defined course of action to take, a plan detailing each day's successful steps....we'll fall right back into that lazy boy chair of life because it's EASY!

It's about making lifestyle changes, not just eating better. We all know what foods to avoid, what foods we should eat more of, the need for exercise, etc. Let me just say.......It's not about the food!! It's about our LIFESTYLE!!! What happens when it's time for your next meal but you're caught in traffic on your way to a meeting?

Ahhhh, the pied piper of instant gratification now summons you to the Golden Arches!

Knowing what to eat is only part of the process... ...Planning ahead for the unknown is equally important. Let's say you have a couple of bad eating days per week. That doesn't sound so bad, right? On the surface it doesn't, but let's take a look at how many days that really is over the course of a year.

104 OFF DAYS!!! That comes out to over three months, 25% or 1/4 of your entire years worth of eating. That's a lot of "cheat" days. AND I can guarantee you that you'll make little to NO progress with that type of nutritional approach. Plan ahead for the unplanned OR you'll be dealt a hand of body fat and dwindling health.

Life will throw you a curve ball (we all get them), so be prepared for it. That way instead of striking out, you'll slap it out of the park with a smile on your face knowing you had planned ahead.

Alright, let's tackle a couple of eating strategies.

Eating Strategy #1.....PREPAREDNESS
I like planning on Sunday whereas some of our clients prefer to do it each morning.Sit down and come up with your meal plan for the week or day. Here's the deal...you have to and I mean have to plan out your breakfast, lunch, dinner and snacks. That accounts for 7 breakfast, lunches and dinners and 14 weekly snacks. Does that sound difficult? Bear with me here!Remember things can be made in bulk quantities or eaten as leftovers, so think about what meals are your favorites (healthy ones).It's estimated that we only eat about 8-10 different meals per week, so it's really not all that daunting of a task. If some meals aren't exactly the healthiest, think of ways to increase the nutritional value and cut out the saturated fat and sugar while increasing the protein. Eat the leftovers from dinner for lunch the next day...that just cut out seven lunches that you have to plan. If it's more convenient, consume meal replacement shakes for your snacks. They're quick and convenient...that just got rid of planning 1/2 of your snacks....Presto!

Eating Strategy #2....."BREAK-FAST"
Eat Breakfast....no matter what!! And make sure it's more than just a piece of toast. Studies have shown that those who eat breakfast have higher resting metabolic rates and eat less calories at the end of the day.Rather than preparing all your food for the week on Sunday, you may prefer to do a little food preparation each day. This is actually how I prefer to do it, as I don't mind getting up early enough to do it...I love having my morning quiet time :-) This strategy calls for you to cook all your food for the day in the morning, pack it up and go. It may be that this is simply your lunch, as you probably have time in the evening to prepare dinner. But don't forget...plan for the unplanned.What if you have to stay late at work? Then what? You better have some healthy food ready or a meal replacement shake on hand.

Our most successful clients will admit that this was their #1 reason for success. Planning ahead and preparing for the unknown! Plan for the unplanned, get the proper foods, and then eat them! Prepare to be blown away by the effectiveness of your workouts once you dial in your "planned" nutritional strategy! Don't underestimate your nutritional PLAN...and never underestimate the "art" and "skill" of planning ahead.

Hope this letter help you. It should be great for you planners! Try it today. Thanks Eric!

First Week Soreness!

We started a new month today and we had a great first class! Great job on your first class you really worked hard! We hope you enjoyed it and hope to see you again!

Starting a workout program can be challenging. Making the time to exercise, creating a balanced routine, and setting goals are hard enough, but add to that the muscle soreness that comes with adapting to that program, and it may be difficult to stay on track. But you can do it!

Chances are, you won't be leaping out of bed to get to come to class when it hurts to hold your arm up to brush your teeth. Fight through it and I promise you will feel better.

After participating in some kind of strenuous physical activity (first week in our class), particularly something new to your body, it is common to experience muscle soreness!
Muscles go through quite a bit of physical stress when we exercise and mild soreness is just a natural outcome of any kind of physical activity,and they're most prevalent in beginning stages of any program.

Ease Those Aching Muscles

So what can you do to help the pain?

Several remedies such as ice, rest, compression, elevate, anti-inflammatory medication, massage, heat, and stretch have been reported as helpful in the process of recovery.

People don't stretch enough, stretching after class helps break the cycle, which goes from soreness to muscle spasm to contraction and tightness.

Come to class and do what you can ! You can take it easy for a few days while your body adapts, but then you will get sore again. Trying to work the muscle out will help relieve some of the toxins. We can modify your workout to help you during class! If you feel you just can't come to class then try some light exercise such as walking or swimming. Keeping the muscle in motion will provide some relief.

In a nutshell, don't beat yourself up. Just take it easy but KEEP moving.

It is important to distinguish the difference between moderate muscle soreness induced by exercise and muscle overuse or injury.
If soreness prevents you from performing daily activities associated with living and work, then that is too much soreness. If is hurting your range of motion then that muscle may need rest! But if it is the "good" pain then just keep on moving.

Don't let that moderate muscle pain keep you away! Believe it or not soon you will want to feel some muscle soreness to let you know you are doing something great! Later soreness may even serve as encouragement because you get that immediate results--you never know!

See you in class!