Do you really know what is in your Vitamin?

Most of us take some sort of daily Vitamin.  The scary part about this is that they aren't regulated by the FDA.  Below is an article on what may be in your vitamin.  Be careful on what you take and stick with getting your vitamins and minerals from food rather then relying on a pill.

Vitamin

Getting in the Zone!

If you know me or have had a nutrition consult with me you are familiar with the fact that I typically recommend eating 5 smaller meals throughout the day with each meal consisting of a protein, fat and carbohydrate.  90% of the time, that is how I eat.  This way of eating helps stabilize blood sugar levels and helps you from 'crashing' which can lead to overeating.  

This way of eating is very similar to the Zone but a little less complicated.  The Zone diet uses blocks where you are allowed so many blocks during the day which should be spread out among 5 different meals.

1 carbohydrate block = 9g

1 protein block = 7g

1 fat block =1.5 g

You can probably see that planning your meals can be pretty tedious following this method and I will attest to the fact that it is.  For two weeks I have committed to following this giving myself 13 blocks for the day.  I started this on Monday and it did take me close to 30 minutes to plan out all of my meals.  Once that was done however, Monday was a breeze!  I never felt hungry and overall felt great!  Tuesday went well to with the eating but I did feel a bit more hungry this day.  I think that I waited too long between my 2 and 3rd meal and it set me up for a bit of a problem later in the day because the food that I had planned for that meal simply wasn't enough.  I held my own though and didn't give into temptation!  Hooray for me!

It is my intention to blog about my experience with the Zone in an effort to help guide my clients to use this.  By blogging it will also keep me accountable.  I am fortunate enough to have a buddy during these two weeks and I would love for you to support her in her efforts as well.  Check out her progress at Feng's blog !  

If anybody cares to join me, let me know!

It has been too long!

I am so sorry I haven't posted in awhile but I hope everyone is doing well with their nutrition goals.  The New Year New You group is doing fantastic.  Some got off to a slow start and are now seeing results and some have hit a small plateau but everyone is doing AWESOME!  The most important thing is that the entire group is making more informed decisions about what they are eating and are more in tune to their nutrition.  Below is an article on diet mistakes which I thought was pretty good and right in line in what I believe.  Take a look and try to implement one of these.  

Diet Mistakes

Everyone experiencing menopause...

take a look at this!  Yet, one more reason why you should be taking an Omega-3 supplement or eating more fatty fish!

menopause

Hitting a Plateau

This week several people have hit a weight loss plateau.  This can be very frustrating and de-motivating.  But I want to reassure you that this happens to everyone at some point in their weight loss journey.  The important thing to keep it mind is to stay focused and keep your eye on the end goal, a healthier you.  Below are a few inspirational quotes:

Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.  Mark Twain

It's not whether you get knocked down; it's whether you get up. unknown

Rule your mind or it will rule you.  Horace

Omega-6

Omega-3 fatty acids tend to always get the reputation of the 'healthy fat' which they should it is one of the few supplements that I actually recommend for most people.  Omega-6 fatty acids always gets a bad reputation in part because as Americans we tend to overeat them.  Below is an article by the American Heart Association that finally says something good about them.  

Omega 6

Eating less= better memory?

Check this article out.  It looks like there may be a connection between cutting calories and and increase in brain power!  

Memory

Week two

Some of us had better weeks then others, I will admit my week two was pretty tough.  I was out of town all week and at the mercy of others as to the food choices I was given.  I held strong the first 2 days but by day 3 I gave in to the 3p cookie break and it was all downhill from there!  The good news is that I am back on track now and already feeling a lot better.  It is amazing how much more energy we have when we eat right and get exercise.  

We need to stay motivated this week!  This is the time where we may start to feel like throwing in the towel and stay to hell with it.  I want you to think of the end result and keep that in focus.  What is the end result for you?  Is it feeling better in your clothes?  more energy?  performing better not only in your job but at the gym?  Whatever it is for you it is important enough to take the time to take care of yourself.  

Stay focused and on track!  It is worth it!

Week One

Week one has come and gone of the New Year New You program.  I hope you have had a great week and feel energized to continue on your trek of not only learning but changing your way of doing things nutritionally.  

The first week is usually the easiest because motivation is high and you start feeling better just a few days into it.  You start to wonder what took so long for you to start... then week 2 and 3 come and you slowly start to see old habits sneak up and the temptation is to just give into a few.  Why not?  You have done so well all week, it can't hurt.  Yes, it can.  One 'old habit' leads to two and so forth, stay strong my friend!  Stay strong and focused.  We need to develop new habits and say adios to the old.  

I did great the first 5 days and starting slipping on day 6.  It is hard, but we can do it together!  I am going to have an even harder struggle this week as I am out of town the entire week and virtually have no control over the food that is served to me.  I do have control over what I put in my mouth though so I am packing my food journal and my goal is to write everything down no matter how pretty it is!  

Have a great 2nd week everyone, stay focused on the end result!  I promise you it is worth it!

The Team Approach

Monday started the beginning of the New Year New You program at Joust.  There are 6 women taking part in this program all with individual goals but together as a group we are working in gaining back control over our bodies and re-learning how to practice good nutrition.  This isn't a diet but rather a lifestyle change.  While the majority of us do have a few pounds to lose it is more then that.  It is about gaining energy, accomplishing fitness goals and accomplishing personal goals... finding balance.  We are here to support each other, to work as a team.  Please use this site to do just that.  Post questions, concerns, updates and frustrations.  Let us know when you succeed and had a fall back.  We will physically meet once a week but we want to hear what is going on between those meetings!  Get excited!!  

Happy New Year!

New Year New You starts Monday Jan. 5th!  What do you need to work on this year in regards to your fitness?  If you need help with your eating plans and need help join me either Monday's at 9am or Tuesday's at 630p to learn how to clean up your diet and get back on track!  I am looking for a 3 month commitment.  If you aren't willing to commit to that then why bother?  It isn't always about losing weight but rather getting healthy and choosing better foods.  Help stay accountable with others.  If you are interested let me know!  

Avoiding Holiday Weight Gain

Is this possible?  Hard, but not impossible.  Below is a pretty good article on tips to avoid packing on the pounds these next few weeks.  Just remember what we put on now we will have to work twice as hard taking it off!  

Tips

Oprah

Hey, you can have all the help in the world and still struggle with your weight...  

Consistency is the answer, let's stay focused on the end result!

oprah

High Fructose Corn Syrup

HFCS has been getting a lot of media attention this week because studies are coming out that perhaps there isn't such a strong link between obesity and this sugar.  HFCS is something that I get a lot of questions on.  People want to know if they should avoid it.  My stance was limiting the sugar all together and not just focusing on one thing.  HFCS is found in a lot of processed foods, shouldn't we try to limit those anyway?  

Here is a short article on HFCS.

HFCS

Healthy Cookie Contest

Don't forget to enter your healthy cookie to win a $100 gift card to the Chop House!  Taste testing will be at Joust at noon this Saturday the 13th.  There is a $15 entry fee with all the proceeds going to Food Gatherers.  If you entered a cookie you can taste for free Saturday if you just want to come taste there is a $5 donation.  

I will be using 3 parameters to determine the healthiest cookie.  Lowest in Saturated fat, highest in fiber and lowest amount of calories per cookie.  Remember it has to taste good too!

Good Luck!

Ah, the sweetness of Sugar...

Looks like the market is on the verge of yet another artificial sweetener, Stevia.  I have not tasted it (that I know of) but am interested to know if you anybody else has and what their thoughts are.  Since we are all trying to eliminate processed foods and sugar right now, thought you may be interested in this article.

Stevia

Who Needs Help?

I do,  in getting back on track with regards to eating well and returning to whole grains and bypassing the dessert.  The Thanksgiving meal was great and I enjoyed every morsel but I am back on track as of today!!  No white carbohydrates, no dessert that is what I am doing.  My goal is to do this until December 22nd.  I will give myself one day a week to have ONE  dessert, but no white stuff otherwise.  I don't want to set myself up for failure by completing eliminating dessert during the Holiday season.  One dessert a week is very doable.  

Who else is in?  Commit to it right now before you continue to slide downward!  22 days!!  

Eat the Turkey :)

Sorry, the other link didn't' work.  Fill up on Turkey and save the rest to just sample!

gobble gobble

Eat the Turkey :)

gobble gobble...

Thank you

Just wanted to say thank you to each and every one of you as you have kept me accountable to my  promise to myself to exclude processed food and dessert for these 10 days.  I can honestly say I have thought about the commitment we made several time this past week when my body wanted some dessert.  I keep on telling myself that I can't throw out a challenge and then not follow through with it myself.  I need to lead with my actions, not my words.  

For me, avoiding these 'trigger' foods has gotten easier and I can honestly say that I feel better and have more energy.  We have 4 days left and making it through the weekend may present challenges but I have you all to help me get through it.  We are doing this together and we will succeed!  Keep at it guys!