The idea of short term dieting to achieve results followed by relaxing once you’ve reached your goal in order to maintain results doesn’t work either. Inevitably we fall back into our old eating habits and before we know it we have some work to do in order to fit into our favorite jeans!  Thus the cycle continues.

What is the answer to lasting results? Here it is, plain and simple.

First understand, when given the proper nutrients and exercise, our bodies will naturally find their “happy place” and will shed excess pounds. When a body is storing excess fat it is usually because it feels the need to. Perhaps, you are skipping meals so your body isn’t sure if/when it will get enough food. If you go longer than 3-4 hours without consuming something your body will kick into starvation mode and will store your next meal as fat! In this case, your body will store the majority of calories consumed as fat in order to protect itself and not literally starve to death (our bodies are quite dramatic but really it makes perfect sense from a physiological perspective). If we were living in Cavemen days this would be a great mechanism. There would be times we truly wouldn’t be able to find food and we would be thankful for the fat stores. The problem is, we have food very readily available to us so we never reach the point of starvation and never use up the fat stores. We force our bodies into the beginning portion of this state of starvation (storing the fat) by not eating frequently enough and end up with extra fat stores.

The second important concept that is crucial to reaching your ideal weight is understanding how our blood sugar levels work. Keeping our blood sugar level stable throughout the day is extremely important for weight loss, maintenance, and also our energy level. If we neglect to feed our bodies often enough or to consume appropriate choices our blood sugar level will fall outside of the healthy range. It will generally drop too low causing us to have an intense craving for something high in sugar and/or fat. You can probably remember a time you waited too long to eat. When you finally had the opportunity to eat, you most likely over consumed or made poor choices. This is very common. Most people then feel guilty for making bad choices. In reality the guilt is misplaced. Since the poor choices were a physiological reaction made in response to waiting too long to eat, you shouldn’t be mad at yourself for what you ate. Be disappointed that you let yourself get to the point of ravenous hunger by not eating often enough. Once you reach the ravenous/low blood sugar point all bets are off for making good choices or eating a reasonable amount. Take it back a step and catch yourself when you try to go too long without eating.

The following plan is my “go to”. It has worked for numerous clients and myself. It is not a diet, it is not a quick fix. It is simply based on the above facts along with additional scientific evidence. Here it is, plain and simple:

Breakfast (within 1 hour of waking): Consume a protein, carbohydrate, and fat (ex: 1 whole Organic egg, 1 piece of Ezekiel/whole grain toast with one teaspoon of butter or Organic Earth Balance)

Snack (approximately 3 hours later): Consume a vegetable and a fat (ex: 1 C sugar snap peas/Persian cucumbers and 1 tablespoon of Hummus)

Lunch (approximately 3 hours later): Consume a protein, carbohydrate (half whole grain/half vegetable), and fat (ex: 1/2 a turkey/avocado sandwhich on whole grain bread with a side salad)

Snack (approximately 3 hours later): Consume a fruit and fat (ex: 1 apple and 6-8 raw Organic almonds)

Dinner (approximately 4 hours later): Consume a protein, carbohydrate (2 vegetable types, no starches/grains) and a fat (ex: grilled fish, steamed vegetables with olive oil, butter, or Organic Earth Balance, and a side salad)

The types of food you can choose are endless! The above examples are simply ideas. Each recommendation is based on optimal fuel sources and maintaining your blood sugar levels. Remember to always choose Organic when possible, watch your consumption and ingredients of dressings, marinades, and sauces and choose bread that is 100% whole wheat, sprouted grain (like Ezekiel), or made of brown rice.

Look back at the year behind you and think of all the wonderful things you accomplished. Maybe you didn’t lose all the weight you were planning on but you implemented some great healthy lifestyle choices that you actually enjoy (who knew being healthy can be fun?!) Take a moment to really soak in all the good things that happened. This past year has been difficult for so many people because of so many different factors but there is always a positive in every situation; that I’m sure of! Find the positive, focus on it, give yourself a pat on the back and then have a seat with a pen and piece of paper in hand.

This year when you decide on your New Year’s Resolution be realistic. If your goal is weight loss remember the recommended pace is 1-2lbs per week. There is scientific evidence proving when people lose weight any quicker than this they gain it back quickly and most of the time gain back even more weight. Why test this theory when scientist already have? Don’t start another depriving, crash diet only to fail again. Chose one healthy lifestyle habit to implement for 1 week-1 month at a time. If you like it and it seems doable, stick with it and make it an official part of your healthy life. Here are a few of my favorite habits:

~Try to drink 1/2 your body weight in ounces daily (a 150lb. person should consume a minimum of 75 ounces per day)

~Eat a fruit or veggie with every meal

~Eat your dinner on a smaller plate. If you’re still hungry 30 minutes after dinner fill up on fresh fruit

~Dilute juice with sparkling water to replace soda

~Swap white carbohydrates for whole grains (brown rice instead of white, Ezekiel bread instead of white bread, corn tortillas instead of flour

Best of luck and Happy New Year!

First, let it be known…I LOVE Trader Joe’s! They have many healthy, affordable options. They also have  items that can be thrown together for a fast meal which is important to me since I’m usually not home until well after 7pm and a hour prep time for a meal just isn’t realistic. Even if you do have time to cook, wouldn’t it be nice to have some go-to, quickie meals for nights you would rather hang with your family or catch up on your Tivo?

Secondly, a great rule of thumb; doing the majority of your shopping around the perimeter of any grocery store is always the best idea! The perimeter of the store is where all the great, fresh food is. Generally, the aisles in the middle of the store are filled with foods that have preservatives and are higher in sugar, fat, and all the things we don’t want in our bodies.

Third, when possible buy organic. Plain and simple, it is important! I’ll save all the details as to why for another blog as I could literally write a book on the many reasons to buy organic.

With all that said, here is my go-to list, along with the market you can buy these from:

(TJ-Trader Joe’s, WF-Whole Foods, L-Lassens

Organic fruits and veggies- I add one to almost every meal, whether it’s berries with my  breakfast, an apple with lunch, or salad with my dinner! Sometimes, for a light dinner, I’ll make salad my main course and whatever I cooked my side dish. Don’t forget avocados, one of my favorites! (TJ, WF, V, L, A)

Lean lunch meats and cheeses-I’ll wrap them together for a deli roll as a snack or a few for lunch, make a sandwhich or wrap or slice them over salad. If you can’t find organic the next best step would be hormone/antibiotic free. (TJ, WF, L)

Ezekiel bread, whole wheat English muffins, whole wheat tortillas/lavash/pitas-I only like Ezekiel bread if it’s toasted so I save that for when I’m home. For the road I pack wraps and for a filling, balanced breakfast I use the English muffin in my breakfast sandwich (see my previous blog list for the recipe). (TJ, WF, L, V)

Organic Greek yogurt, regular organic yogurt, fruit leathers (make sure they’re the all fruit kind), raw nuts-These are some of my favorite snacks. I mix walnuts and berries into my yogurt if I need more and sometimes I’ll throw in bananas. (TJ, WF, V, A, L)

Organic individually wrapped chicken breasts, chicken tenders, ground beef, chicken sausages, wild fish-These are my dinner staples. I choose what protein source we’re in the mood for and go from there. Chicken fajitas, broiled fish, pasta and sausages…the possibilities are endless and delicious! (TJ, WF)

Brown rice pasta, brown rice, polenta, potatoes- I add one of these to my protein choice, add a veggie and a salad/veggie soup and lunch/dinner is done! (TJ, WF, L)

Organic vegetable soups-My favorites are organic lentil and organic roasted red pepper and tomato (both are at Trader Joe’s).

Sports top water bottles-The 24oz, 24 pack at Trader Joe’s is the best deal. I always have a case in the car (if it’s not too hot outside) and one at home.

Organic Earth Balance-This butter substitute is made with all organic oils. It’s dairy/gluten free. I use it in all my recipes that call for butter, including my baking. It tastes just like butter! (TJ, WF, V)

Herbal teas, green tea-I usually sip on this in the morning or at night instead of a sugary snack. Sometimes I’ll ice it and take it to go. (TJ, WF, L, V, A)

Sparkling flavored water-Crystal Geyser or the Trader Joe’s brand. If you choose another brand make sure there is no artificial sweeteners!! (TJ, WF, V, A)

Organic dark chocolate with almonds-When I’m craving something sweet, this usually does the trick! (TJ, WF, L)

“Silk Soy creamer” or “SO Good coconut creamer”-I pour a splash into my coffee or tea instead of milk and sugar. (WF)

Organic marinara sauces, olive oil, grapeseed oil, coconut oil-These are my add-ins! OO is good for low heat cooking, CO for high heat, and GO oil is good for high heat if you don’t want a strong taste. (TJ, WF, L, V, A)

Sea Salt, fresh ground pepper-The taste of these two are so much stronger than regular table salt and pepper you end up using less and really enhancing your meal! (TJ, WF, L)

Organic garbanzo beans or your choice of beans-I toss them into my salad for a more filling meal. (TJ, WF)

Mustard, hummus-I use these to spread on sandwiches instead of mayonnaise, it gives my sandwich more flavor. (TJ, WF, V, A, L)

Remember buy organic when possible, it’s ALWAYS a better choice! Aim for healthy, high nutrient meals but don’t beat yourself up if you eat something that doesn’t fall into this category.

Happy Shopping!

Ingredients:

~1 whole wheat english muffin (I buy mine at Trader Joes, you can also use the Ezekiel brand although I find those too filling)
~1 Organic, Free-Range egg
~1 piece of cheese (organic soy or regular cheese)
~1/2 a pad of Earth Balance, a small amount of organic cooking spray (high heat suitable) or organic butter

Directions:
(1) Put the English Muffin in the toaster oven. (2)While it’s toasting  spray/spread the butter/Earth Balance/oil in the bottom of a small plastic/glass bowl (the bottom of the bowl should be approximately the size of the english muffin). (3) Scramble the egg in the bowl. (4)Microwave the egg for 30-35 seconds. (5) Place the egg and the slice of cheese on top of one side of the english muffin and continue toasting for approximately 1 minute…Viola! Breakfast to go! On my busy days I wrap it in a paper towel and eat it on my way into work YUM!

“Omega Pops”

1 cup plain goat yogurt or regular yogurt

1/2 cup frozen blueberries

1/2 cup frozen raspberries (or other berry)

1 banana

1 scoop “Miracle Greens”

2 tbsp. flax powder

2 tbsp. fish oil

2 tbsp. honey (or agave, stevia, real maple syrup, apple concentrate juice to taste)

*Blend until smooth, and pour into a popsicle mold

~For a “Fudgesicle” treat leave out the berries, add 1-2 extra bananas, use Chocolate flavored “Kids Superfood” instead of “Miracle Greens”, and replace yourt with chocolate flavored soy yogurt!

Enjoy!

          In today’s times there is a lot to consider when making a meal. Budget, nutritional content, time, and the effect on the environment are all factors that weigh heavy on the minds of many American’s while choosing a recipe to prepare. Attempting to prepare a healthy meal on a small budget can be a daunting task on its own. Take into consideration the time you have available to cook and the effects your choices have on the environment and you may begin to feel like the task is an impossible feat! Below are some recipes that meet all the above requirements, are free of two common food allergens (Gluten and Dairy), and taste delicious!

Simple Succulent Shrimp

~1 bag of frozen, peeled shrimp

~1 tablespoon organic, cold-pressed, extra virgin olive oil

~2 garlic cloves, minced (buy frozen at Trader Joe’s)

~sea salt

~pepper

~Frozen, organic 3-minute brown rice (available at Trader Joe’s and Whole Foods)

~1 large bunch organic broccoli

1. Heat olive oil in a large pan over medium heat (don’t use high heat, high heat will cause the olive oil to hydrogenate and will cause the shrimp to become tough)

2. Add minced garlic

3. When garlic begins to brown, add shrimp

While shrimp is cooking microwave rice and steam broccoli

4. When shrimp is almost done (just a little pink left) add sea salt and pepper, continue to sauté until shrimp is fully cooked

5. Remove from heat

6. Toss shrimp and broccoli, serve over brown rice

7. Enjoy!

*This meal is Gluten-Free and Dairy-Free, for a vegan option replace shrimp with tofu J

Comfort Chicken and Rice

~1 fryer chicken cut into pieces, chicken tenders, breasts, or any pieces you like (organic of course!) Costco has organic, whole chickens for ½ the cost of other stores!

~2 tablespoons organic, cold-pressed, grape seed oil

~2 1/3 cups water

~1 ½ cups uncooked long grain organic brown rice

~1 cup soy, rice, or almond milk (unsweetened)

~1 teaspoon sea salt

~1 teaspoon poultry seasoning

~½ teaspoon pepper

~1 tablespoon organic Earth Balance

~½ cup soy cheese

1. Brown chicken pieces on all sides in oil over medium heat

2. In a large bowl, combine water, rice, milk, salt, poultry seasoning, and pepper

3. Pour into a greased 13-inchx 9-inch baking dish, top with chicken

4. Cover loosely with foil, bake for 45 minutes at 350 degrees

5. Uncover and bake for 15 more minutes or until chicken and rice is fully cooked

6. Stir in Earth Balance

7. Top with soy cheese and enjoy!

*If rice comes out dry or not soft enough add 1-2 cups of water, cover and let sit on counter until absorbed

*Serve with a simple green salad

*This meal is Gluten-Free and Dairy Free, for a vegan option add vegetables of your choice and tofu if desired J

The manufacture of Splenda begins with sugar molecules. However during the manufacturing process, the molecules are altered drastically. So drastic is the change that the Sugar Association sued Splenda manufacturers for their marketing techniques. The suit was brought about due to manufacturer’s use of the phrase “it is made from sugar” thus implying their product is healthy.

The process of manufacturing Splenda involves the combination of chlorine with the sugar molecules. This then causes the finished product to exhibit characteristics associated with pesticides, DDT to be exact.

The substance, when consumed, accumulates in the body’s fat and tissues. This is the reason why many people not only drop 5 pounds when they come off artificial sweeteners, they decrease the amount of cellulite they have.

Artificial sweeteners such as Splenda have been shown to increase appetite and specifically increase sugar cravings!

Finally, Splenda has been proven to cause health conditions such as enlargement of the kidney and liver, shrinkage of the thymus gland, reduced growth rate, aborted pregnancy, and diarrhea. 

Now, you decide. Are artificial sweeteners truly safe?

For those of you who choose to stay away from artificial sweeteners try Stevia, Truvia (made from Stevia), or honey.

The table below shows common beverages and the caloric difference between the small and large sizes. The last column shows you the amount of time it takes to gain a pound if you are ordering the larger size rather than the smaller or the amount of time it will take you to lose a pound if you begin to choose the smaller size over the larger.

*If consumed daily        (Caloric quantities of small and large drinks provided by Calorieking.com)

          After looking over this table it’s clear that ordering smaller drinks will benefit you greatly. As with most nutrition modifications, this is easier said than done. So to ensure you are making the most of your “treat” with the least amount of calories, stay hydrated at all times.

If you “feel” thirsty, you have already been dehydrated for approximately 6 hours. Before you order your favorite treat, drink at least 8 ounces of water and wait a few minutes. If you still want to indulge, go for it. Just make sure you order the small size. Don’t forget, bathing suit season is just around the corner!

In addition to ensuring proper hydration, another way to be smart about your indulgence is to always look for the “hidden” smaller sizes. For example, Starbucks offers a “short” size although it is not advertised on the menu. Coffee shops and restaurants usually offer child size drinks which will help you keep the calories down.

Most people would agree HFCS is unhealthy. Recently manufacturers began funding commercials (approximately $30 million) aiming to convince the public that HFCS is healthy because it is made from corn. As we all know, just because a product is derived from something that is not harmful does not mean the new product is safe as well.

Here are the facts for HFCS:

-The number one source of calories in the United States is HFCS

-The average American consumes 12 teaspoons of HFCS daily

-Teens and other “high consumers” may consume up to 80% more

-HFCS contains mercury. Mercury is toxic in any form!

-HFCS is metabolized as fat in your body far FASTER than ANY OTHER sugar

-HFCS is linked to: Diabetes, Obesity, Metabolic Syndrome, increase in Triglycerides and LDL (bad cholesterol) levels, and Liver disease, just to name a few.

-Fructose contains NO enzymes therefore it takes micro-nutrients from your body instead of nourishing your body.

You decide if it is something you want to consume!

If you decide HFCS is not for you (which I hope you do!) then simply begin to look for it in the ingredients of the food you eat and then AVOID it! Often times it can be hidden in dressings, marinades, candy, juices, snacks, etc. The number one source of HFCS is soda, although some of the “natural” ones sold at Whole Foods or other health food stores do not contain HFCS.

sources: Mercola.com