One food that you should start adding to your diet almost immediately, if you want to optimize fat burning along with your overall health level, are hemp hearts.  Many people completely overlook this food simply because they are not aware of it or they fear it's fat content (foolish!).

Hemp hearts offer a huge dose of nutrition, so it’s something to be making good use of in your diet program.

Let’s have a closer look at what hemp hearts are and give you an idea of how you can incorporate them into your day.

What Are Hemp Hearts 

Hemp hearts are essentially shelled hemp seeds and appear very similar to that of sesame seeds. As other hemp products have become very popular in the human diet, more and more people are turning to this food to offer other nutritional advantages.

They are a very well rounded nutrition dense food, so can offer great potential to just about anyone’s diet plan.

Per 4 tbsp serving, they contain about 240 calories, 15 grams of fat, 4.5 grams of carbs, of which, 2.5 is dietary fiber, and a whopping 15 grams of protein. This is more protein than in any other seed or nut, so for those struggling to get their protein intake higher, this is a great food to consider adding to your diet.

In addition to that, they also provide 2 mg of iron, 31 mg of calcium, 3.8 mg of vitamin E, 956 IU’s of vitamin D, 42 mg of vitamin C, 0.05 mg of vitamin B6, 0.14 mg of vitamin B2, 0.58 mg of vitamin B1, and 1.68 IU’s of vitamin A.

The Benefits Of Eating Hemp Hearts 

So what are some of the benefits to eating hemp hearts?  The first main benefit is the fact they will help to promote higher overall energy levels.  Since they contain a good dose of healthy fat content, they’ll keep your energy levels stable, rather than producing highs and lows like other high-carb foods would.

In addition to that, they can help to decrease your overall appetite, thus aiding in weight loss, due to the fact that they do contain that combination of healthy fats along with added protein.  Both of these nutrients working together offer superior hunger reducing benefits.

They are also great for helping to lower your cholesterol level due to their healthy fat component and can help to ward off diseases such as diabetes, cancer, and heart disease because of the essential fatty acids they contain.

They’ve also been shown to help people who are dealing with depression overcome this disorder and can also help out those who are suffering from high blood pressure bring their measurement down to a more normal range.

Serving Suggestions 

So how can you eat this powerful food? One of the best methods of serving up hemp hearts is to sprinkle them into your favorite recipes.  You’ll hardly notice them in there but your nutritional intake will be much higher.  Or, what I love, is to add them into my Shakeology recipes or topping them over a bowl of yogurt.

They can also be added to salads or vegetables or even used to coat chicken instead of using bread crumbs before baking <<–YUMM!!.

All in all, if you’re willing to get creative, there are a number of ways that you can serve up this well-rounded, nutritious food.

Your partner in health & fitness, 

We've all heard of those ridiculous cleanses out there – Master Cleanse, Lemon Juice cleanse, Cabbage soup detox, blah blah – chances are, you've tried one or two to try and finally grab at those results you so desperately want.  Sound about right? 

Well finally there is a cleanse that doesn't rob you of critical nutrients and leave you deprived and starved of actual food.  I'm really excited that Beachbody took their time to really research an effective cleanse, and roll it out in style and class.

The Ultimate Reset, which falls under Beachbody's newest brand – "Beachbody Ultimate" – really has just that; the Ultimate concotion of natural sources to really clean out the junk and help you give your body a little tune up.  

So, a little background, shall we?

What is the Beachbody Ultimate Reset?

The Beachbody Ultimate Reset is a comprehensive, no-starvation inner- body tune-up that offers much more than the typical cleanse and detox programs on the market. The Ultimate Reset not only helps you eliminate toxins and waste gently and naturally, but it also maximizes your cellular energy production, helping your body process food more efficiently and your systems run more smoothly.*

The Beachbody Ultimate Reset is a complete three-phase 21-day mind and body program that provides everything you need to:

• Reclaim your body’s natural balance.*
• Release the harmful materials you may be storing within you.*
• Restore your system to its maximum health.*

Why Reset?

Our environment has become more and more toxic. Our bodies absorb pollution and harmful chemicals all our lives, along with the air we breathe, the food we eat, and the water we drink. These toxins can get stored in our bodies, clogging our cells and slowing down their natural functions.

According to the Centers for Disease Control, the average American has approximately 219 toxic chemicals stored in his body, primarily in fat cells. This toxic overload can help lead to premature aging, obesity, diabetes, heart disease, and cancer. In fact, the American Cancer Society states that 75 to 80 percent of cancer deaths are linked to environmental factors like toxins.

It’s not enough just to work out and eat right. At Beachbody®, we realized we had to take a break from the everyday and find a way to get those toxins out of our bodies. Along with getting in shape on the outside, we had to start getting healthy on the inside.* We decided it was time for a Reset.

Success Stories

“Before the Reset, I was prediabetic, and I had no idea about that. My blood sugar level is within the normal range now, which is phenomenal.”†

—Lilah R.

“I used to feel chronically tired. Now I wake up, I jump out of bed—that’s a complete change. And it feels really good.”†

—Eric K.

“My cholesterol dropped 27 points, and I lost a total of 14 pounds. I put these pants on today, and—holy mackerel! I feel phenomenal!”†

—Jennifer K.

What are the benefits of the Beachbody Ultimate Reset?

The Beachbody Ultimate Reset is a breakthrough program that will help you reset your body so you can feel, look, and be healthier.*

In just 21 days, the Beachbody Ultimate Reset helps your body get rid of toxins you’ve been taking in for decades.* You’ll replace the processed foods you’ve been eating with healthy foods. You’ll eat cleanly—possibly for the first time in your life—and take supplements designed to help your body remove toxins from your cells and organs. After 21 days, you’ll truly feel reset, renewed, and restored—you’ll feel healthy, maybe for the first time since you can remember.

The Ultimate Reset can help you gently restore your body to its original “factory settings,” by safely and naturally helping you to:

• Flush your organs of toxins*

• Improve your digestion*

• Increase energy*

• Have a more positive mood and better focus*

• Lose weight (and improve your BMI)*

• Lower your cholesterol*

• Eliminate dependencies on sugar and caffeine*

• Improve your overall health*

How does the Ultimate Reset work?

The Ultimate Reset is a 21-day program, but it’s helpful to think of it in three distinct phases, each 1 week long:

• Phase One: RECLAIM your body, accessing its inner chemistry and preparing for change.*

• Phase Two: RELEASE the toxic compounds that are stored within your tissues.*

• Phase Three: RESTORE your metabolism to maximum efficiency.*

After just 21 days, you should feel dramatically better physically, mentally, and emotionally. Will it be challenging? Sometimes. But just as Beachbody® workouts aren’t the easiest fitness programs you can do, the Ultimate Reset may also require some extra effort. In return, it can deliver extraordinary results.

And keep in mind that no matter how challenging you may find it, you’ll have me, as your Coach, and the entire Team Beachbody® community in your corner to help you through.

Once you complete your 21-day program, you’ll have a “transitioning” period, during which you’ll be guided into life after the Ultimate Reset. You’ll get advice on food and exercise, along with helpful tips on how to maintain—and continue to build on—the great work you’ve accomplished.

What the Beachbody Ultimate Reset is NOT:

• A starvation diet. (You’ll eat three filling, healthy meals every day.)

• An abrupt cleanse that’s hard on the body. (The supplements work together gradually to gently shift your body’s internal settings.*)

• A laxative-based, colon-focused cleanse, which fails to truly detoxify the whole body. (You won’t be running to the bathroom every hour!)

How is the Beachbody Ultimate Reset different from other cleanse programs?

The Ultimate Reset isn’t a crash diet or a processed-food meal replacement. It’s an integrated, whole-body reset solution—a step-by-step program that lets you have real food along with the specially formulated supplements that are included. It also teaches you to engage in conscious living techniques that help you detoxify and restore your body. You’ll not only help return your metabolism to optimal function, you’ll learn conscious self-care behaviors that can help you maintain better health, even after your Reset.*

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

You ready to give your body a tune up?  Let's get you started on The Ultimate Reset TODAY. 

Your partner in health & fitness,

If you’re like most people on a fat loss diet, you understand that in order to see fat loss success, one thing that you must be doing is reducing your calorie intake, watching your portions and the types of foods you consume.  It’s not entirely about calorie restriction, but for the typical person that is on a weight loss journey, much of it starts with calorie consumption.

It’s the proper reduction in calories that’s going to help the fat loss process move along further as this will cause your body to begin moving to body fat stores as a primary fuel source.

The end result – you get leaner.

But, then there are those people that take calorie restriction just a little too far?  Some people make the mistake of thinking if they can cut back on 500 calories, 1000 must be better. Or maybe they should go for more calories yet….the more they cut, the sooner they think they’ll be able to reach their fitness goals.

WRONG!  Sadly, many find out -the hard way – this isn’t how it works.  If you begin cutting your calories back far too much for far too long, you’re headed for some problems.  Although some may see immediate results, the long term is far more detrimental.

Let’s take a look at the issues with very low calorie diets that put you into ‘starvation’ mode.

What Is Starvation Mode 

You’ve likely heard me talk about this or mention the term “starvation mode” before. This is a situation where you’re providing far too little few for the body and it thinks that a famine is taking place.  As a result, energy levels are extremely low, as your body is fighting to respond to this and burning through the fat first, then once that’s depleted, moves on to muscle and tissues.

While this doesn’t sound so bad to someone looking to shed large amounts of body fat, this is by no means, sustainable or healthy.   The body can handle slight deficits on a day to day basis, when you go too far, certain survival instincts are going to start kicking in.

Your body doesn’t realize you’re just trying to fit into size 4 jeans. It thinks that food is unavailable and you’re on a short road to what could be fatal consequences.

As such, it’s designed to protect you in this situation.

Unfortunately though, your body’s protection mechanisms are going to work in direct opposition of your fat loss goals.

Signs You’re Suffering 

What’s going to start to happen if you take your calorie intake down too low for too long is your metabolic rate will slow right down. The fewer calories your body burns off on a daily basis, the longer it can survive without food.  This is a very good way to outsmart starvation.  Not so good if you’re aiming for fat loss though.

Secondly, the body is going to start to ramp up the appetite level. This is going to give you the very strong urge to eat whatever you can get your hands on.  This is why after dieting for so long, you feel like you just can’t stop thinking about food and the urge to eat is through the roof.

Finally, the body is going to start to cling onto its body fat stores while burning off lean muscle mass.

Lean muscle tissue burns far more calories at rest than body fat does, so in a time of famine, the body is far better off without muscle and with fat.  Fat is what protects it against starvation. Muscle is what moves it closer to starving to death.

The Better Approach 

So what’s the solution? The solution is to first use a more moderate deficit.  Generally speaking you shouldn’t be using more than a 500 calorie deficit if you plan to be on the diet for any longer than 1-2 weeks.

Beyond that, you would have to take a diet break for at least one week to normalize your metabolism and hormones once again.

Furthermore, it’s a very wise move to implement some higher calorie days into your program from time to time.  You don’t need to go crazy here, just bring your calorie intake up to about 200-300 calories above maintenance and focus specifically on eating more carbs.  *Note: carbohydrates are closely tied into thyroid function, so they are a must.

If you do this, then you’ll find when you do start dieting again, the process moves along much more smoothly and will be more long-term, than a short term stint that can backfire.

Take your diet seriously, but know when you’re cutting back too much.  Less food does not always mean better results.

As always, I’m here to offer guidance and advice on how to set yourself up for success with meeting your fat loss plan.

If you’ve been reading up on some of the diet literature that circulates around right now, you have without a doubt heart of the low carb diet (among other ridiculous diets), or even followed the famed Atkins Diet, South Beach Diet, Abs Diet, etc.  Low carb diets have become a way of life for some people as they claim that this is the only way to lose fat successfully.

But, is low carb dieting right for you? If you don’t low carb diet properly, chances are high that you’ll feel drained of energy, have lackluster workouts, and be miserable all the time.

Let’s just take a minute to go over some of critical things that you should keep in mind to ensure that you do low carb diets correctly, so that you don’t face these problems.

Add Plenty Of Vegetables And Some Fruits 

For starters, if you’re about to get launch into a low carb diet, make sure that you’re eating plenty of vegetables on the plan.  These are naturally low in carbs to begin with that there really isn’t any negative consequences of adding them to your diet plan.  If anything, they’ll help fill you up, provide important antioxidants and vitamins, and help to provide essential fiber as well.

My recommendation, plan to cover about 50% off your plate, with vegetables.  Go for the root vegetables, sweet potatoes, peppers, kale, spinach, etc.  The more colorful the better.

Make Sure To Eat Sufficient Healthy Fats 

A big ol’ mistake that I see some people make who adopt the low carb diet plan, is also coupling it with a low fat plan.  BAD IDEA!!!  When they do this, all they’re left eating is protein.

Protein will not serve as an optimal source of energy in the diet, so it’s important that you do eat either carbs or fats or your energy levels will plummet.

If carbs go down, fats must come up.  There has to be balance between these two nutrients.

Don’t Load Up On High Saturated Fat Rich Foods 

Not to be Captain Obvious here, but another low-carb-diet-no-no is loading up on too many foods that are high in saturated fats.  Keep it lower and focus on unsaturated and monounsaturated foods instead.  Examples include:  olive oil, sunflower oil, peanut butter, avocados, seeds & nuts.  These are the ones that will serve you well in the long run – if enjoyed in moderation.

Drink More Water 

Going low-carb can tend to cause one to get easily dehydrated.   As such, it’s essential that you increase your fluid intake when first implementing them into your lifestyle.  At this point you will be at a much higher risk of dehydration, so having the carbs in there can help to offset this.

Aim for at least 64 oz to 100 oz of water a day, if not more.

There you have it, a few critical things to note about using a low carb diet safely and smartly.  Remember, don’t expect miracles overnight.  If you are using this approach as a new diet plan, have PATIENCE, like anything, it can take up to two weeks for the body to adapt to the reduced carb intake.

The single biggest question when I ask those I Consult and Coach for, what they struggle with most in regards to their physique, the typical response is "belly fat" or "thighs and/or glutes" region.  I wrote an article specific to "How Do I Shed Belly Fat" last year, but the conversation tends to lead to wanting to target one specific area of the body.  

Do you think that spot reduction is possible?  

Have you seen those people in the gym doing countless sit ups or countless lunges and squats, hoping to get that 6-pack or toned legs, they so desire? 

Is this the truth? Can doing a high volume of exercises for a specific muscle group help you become leaner in that area?

Let’s look at the facts on spot reduction.

HOW FAT LOSS HAPPENS

Let's get the skinny on how fat loss happens.  Basically, fat loss will take place any time you consume fewer calories than you burn off over the course of the day (this comes with a HUGE caveat, that is also matters the TYPES of calories you consume.  A diet with "empty calories", won't get you there in a healthy way).  Since your body has to get energy from somewhere, it’s going to get that 

energy from your body fat stores.

Hence, the more energy it requires, the faster you’ll be burning off body fat.

This does mean, however, that you can’t pick and choose where the body fat is burned off.  There are a large number of factors that come into play in determining where your body will burn the fat from, including your genetic predisposition to store body fat, your hormonal levels, as well as the density of certain receptors that play a key role in fat burning in selected regions.

Many of these you have no control over, therefore you simply have to take it as it goes.  As long as fat loss is progressing along, eventually you will lose fat off your desired area.

THE SPOT REDUCTION MYTH

So this leads us to the spot reduction myth.  People think that by working a certain muscle group, they will help burn fat in that region. YAH, I'm talking to all those ab-crazy gym-goer's!  

The truth of the process is that by working a specific muscle, they may firm and tone the muscle, even potentially making it a bit larger, but that still doesn’t change the fact that there is a layer of fat covering it.

Until that fat is removed, definition will not be seen.

As we pointed out above, fat loss is a full body phenomenon that has nothing really to do with working just one specific localized region, therefore spot reduction simply isn’t an accurate concept.

THE BEST APPROACH. 

So what’s the better approach?

Well it comes in packaged deal – Nutrition + Fitness = Body Fat Reduction. 

Nutrition. 

As I preach day in and day out to my customers and clients, nutrition is 80% of the results.  You can workout until you are blue in the face, but if you don't match that with proper nutrition, you defeat the whole purpose, thus limiting your goals with maximum fat loss. You must feed your body the right amount of calories for your desired outcome (all while avoiding starvation), but what's more important, is the types of calories you consume.  Choose nutrient dense foods vs those empty senseless calories (and YES! Those 100 calorie packs aren't considered "nutrition").

Fitness.

The next piece to the puzzle on how to reduce body fat from any given region on your body, is look at what type of workout will have you burning off the most calories possible.  The more calories you burn off, the faster you create that calorie deficit that is required for fat loss to occur.

Think Insanity vs. walking on the treadmill for 30 minutes.  Which workout is going to burn more calories? 

Finding a workout program that involves large muscle groups and uses compound exercises– squats with a bicep curl, deadlifts, lunges with shoulder raise, etc, are going to work far more muscle fibers than movements such as crunches, bicep curls, and tricep kickbacks.  Therefore, they will be more effective for burning off body fat and eventually reducing the fat from your desired region.

Ditch those boring isolation exercises to ‘burn fat’. Instead, do a full body workout program using primarily compound lifts.  Couple this with stellar nutrition, and you will get that much closer to your end goal.

Your partner in health & fitness,

I don’t want to get too technical on you here or take things to a different level than you are used to from me, but definitely find the relevance and importance to dissecting your food, aka fuel, into it’s proper nutrient corner.

As you go about your diet plan, there’s one thing that you’re likely paying a high amount (or perhaps, obsess) of attention to – your total calorie consumption. When it comes to reaching your bodyweight goals, whether this happens to be with losing weight, building muscle, or simply maintaining your weight and boosting your performance, your calorie intake will be THAT thing that matters the most.

Doesn’t take a Rocket Scientist to know that one is to consume fewer calories than one burns = weight loss; consume more calories than you burn = weight gain.

After looking at the calorie intake you’re using however, the next thing that’s pretty critical is the “types of calories” you are taking in, otherwise knows as, our macronutrients.  Let’s take a closer look at what these are so that you can see the complete picture as you plan your diet program.

What Are Macronutrients? 

Good question!   Macronutrients are the three main types of calories that you take in through the diet including proteins, carbohydrates, and dietary fats.

Each and every food that you eat on your diet plan is going to be made up of these three macronutrients, just in different combinations.

Some foods contain far more protein than others while others are primarily carb-only.  Likewise, if you drizzle some olive oil onto your salad, you’re putting on pure dietary fat.

Why Are Macronutrients Important? 

Details, please!  Each macronutrient is going to have a different primary role in the body, so in order for you to function at your best, you need to be taking in all three.

Proteins are going to supply the building blocks of which your muscle tissue is made up of, so after a hard workout, this is a particularly important nutrient to be taking in.

Carbohydrates are the body’s preferred source of fuel and consuming these will help to keep your energy levels high and your metabolism running strong.  Carbohydrates foods, when selected carefully are also very high in vitamins and antioxidants, so are a must-have in your diet plan.

Dietary fats, on the other hand, are a long term source of fuel and will help to provide the fat soluble vitamins that your body needs for optimal function.

Each nutrient is important and will play a different role in your overall diet plan.  Failing to take in any of these would have negative consequences on the way that you feel.

How Much Of Each Macronutrient Should You Consume? 

Yet, ANOTHER good question!

The answer to this question does vary slightly depending on your particular goals, what your current body composition is, and how your body responds best to different foods.

Protein needs are relatively set at about one gram per pound of body weight.  You can take in a little more or less of this nutrient, but should stick right around this mark.

Carbohydrate and fat requirements are far more variable, with minimum recommendations for optimal wellness being set at around 100 grams of carbs and no less than 15-20% of your total calorie intake from fat.

Having proper balance will best control hunger, keep your energy levels high, and provide proper nourishment to the body.

Now, keep in mind with the above said, EVERY BODY is different and may require different % of macronutrients.  Some may not need one gram of protein per pound of body weight, others may need more or less.  Same with carbohydrates, some may require more than others.  What should remain pretty uniform, is the amount of healthy fats we consume.  They should stay relatively low, in perspective to your protein to carbohydrate ratio.

My biggest take home message here – is that although understanding the importance of a balance diet plan with the appropriate macronutrients, what’s more critical, is the source of which these nutrients come from.  Just because a protein bar says it has “30 grams of pure protein”, doesn’t necessarily mean that’s the right type of protein you should fuel your body.  This could be a whole other blog topic – but my message is to consider the source and keep it clean and as close to its original source, as you can.  Your body will thank you for it!

This is LOOOONG overdue, but I certainly wanted to get my review out of Beachbody’s newest Shakeology, the Vegan blend, Tropical Strawberry.

Now, as much as I love my Chocolate Shakeology, and will likely never give it up, you know what gets me excited about this new flavor and blend??

Finally a shake that supports a whole-food plant based diet AND it’s dairy free!

Tropical Strawberry Vegan Shakeology is loaded with 15 grams of plant based protein from raw sprouted whole grain brown rice protein, and Sacha inchi (Plukenetia volubilis, seed). This is truly a unique blend of proprietary protein, which although there are other brands out there – Vega is one – they don’t compare to the integrity behind the formulation of this blend, that is now branded under the Beachbody Ultimate brand (pay special attention to this, more to come!).

So, are you surprised that I didn’t reference soy as one of the protein properties? That’s because not only is this vegan blend dairy free (no whey protein isolate), but it’s is soy free, too.  SHWING!!!

All well and good, but how does it taste? 

To me, I thought it was awesome!  I had it fairly simple for my first run at it, just adding 2 frozen strawberries, water & ice and I was pleasantly surprised!  It had a great balance of sweet and tartness, with a great opportunity to expand on it’s flavor. Check out all these awesome recipe options: Tropical Strawberry Shakeology Recipes. My favorite recipe BY FAR (see picture) is the Mojito.  Super easy, fresh and delightful!

What about the texture?

Yes, it’s a bit grainy, gritty or chalky like, whichever you may qualify it as, but oddly enough, I dug that about it!  I really enjoyed the different consistency, from the Chocolate & Greenberry.  It certainly didn’t give it a ‘dirty’ taste or feel to it, but just a different texture.  To know that I couldn’t possibly get these types of essential nutrients, without spending hours in the grocery store and the kitchen to prepare, I’m good with a different texture.

Superhuman, Superfoods

Tropical Strawberry Shakeology still has a lot of the superfoods found in the original Shakeology formulation such as Spirulina, Chlorella, and Barley grass. but, allow me to introduce you to some added greatness, that again, sets this shake on a whole new playing field, from other meal replacement shakes out there.  Some may say, they feel almost Superhuman, after immediate consumption.

New Superfoods Introduced in Tropical Strawberry Shakeology

• Coconut Flower Nectar: Coconut flower nectar is naturally sweet and low on the glycemic index. It provides a good source of fiber, amino acids, vitamins and minerals.
• Lou Han Guo Fruit: This is a low glycemic fruit that adds natural sweetness. In Asia, it’s used to support the immune and respiratory systems.
• Himalayan Salt: Unprocessed Himalayan salt provides over 70 trace minerals. I was thrilled to learn this was in this vegan blend.
• Konjac Root: Konjac Root provides soluble fiber that helps you feel full for longer. Ding ding!

So have I got your salavating a bit?  Good! Pick yourself up a sample and let’s get on with your healthy life!!

YAHOO-Y, the hard part is done! After making the decision that you’re going to work towards the goal of losing weight, the next step comes in deciding which diet program you will use.

Before we get into the ‘meat’ (<<haha, like the pun??) of it, I want to say how much I dislike the word “diet”, as I think it’s used out of context, more often than not.  But, because we are talking about the trends in diets out there, I’ll roll with it.  Ultimately, when you find something that works for you, it becomes more of a healthy eating lifestyle, not a diet, which to me, seems so short term.

I like how my buddy, Tony Horton talks about a healthy eating plan.  It’s not one-size fits all.

With hundreds of different diets (unfortunately too many of them are FADS and flat out dangerous) out there to choose from, this can definitely be overwhelming without a doubt.

So how do you know which diet is best suited for your own body? Having a firm understanding of what various diets about along with the pros and cons they offer is your best defense against making a wrong decision.

I just thought I’d touch on a few of the most popular “diets” that I get the most questions on:

LOW CARB DIETS

This diet is incessant.  Just never goes ahead.  Gets a lot of hype.  Rightly so.  But, let’s dissect it and see what it actually means.

First of all, to me, low carb diets really mean there are little to no grains consumed, and starchy carbs (potatoes, beans/legumes) are also kept to a minimum.

Now, low carb diets are great for those who deal with hunger, as while following this as a diet, it naturally tends to reduce your hunger levels.  Why?  Because when consuming less carbohydrates, one is increasing their proteins and fats, that are the most satisfying nutrients, while carbs tend to increase your appetite.

For this reason, if you want hunger control, this is your diet. But, in the same breath, portion control certainly has to be exercised as well.  Especially when it comes to the consumption of excess proteins and fats.

The drawback to low carb diets on the other hand is that some people find they have very little energy on them and furthermore, they can cause the metabolism to slow over time.

With proper carb timing around the workout period and periodic carb-cycling to restore the metabolic rate, both of these problems can be overcome.

PALEO DIETS

Another diet that you might be hearing quite a bit about right now, especially if you are into CrossFit, is the Paleo approach.  This diet plan eliminates grains and most starch-based foods from the plan (similar to the Low Carb Diet above), so instead you’re only eating lean proteins, nuts, seeds, oils, along with a high amount of fruits and vegetables.

While this diet isn’t designed to be ‘low carb’, it often ends up that way simply due to the food choices that you’ll be making (emphasis on “lean” protein).

The good thing about this diet is that it is one that definitely promotes optimal health and can help to control hunger as well.

The bad thing is that those who are doing a high volume of intense physical exercise may struggle to take in enough carbohydrate calories to keep their energy up.  Getting your carbohydrates only from fruits and vegetables does make this tricky.

VEGAN DIETS

Finally, the last type of diet that we’ll cover today is the vegan diet approach.  This diet is a very strict vegetarian approach where no animal related products are consumed.  This also includes hair products, make-up, as well as clothing or anything that has come into contact with an animal.

While this diet will be rich in vitamins and antioxidants if you do consume a high amount of fruits and vegetables, it can be very low in protein, calcium, iron, zinc, and many other nutrients, if your foods aren’t selected right.

For this reason, you may want to think otherwise. Vegan diets can be made healthy but they take a lot of work and planning to do so.

So there you have a just brief run-down of a few of the main diets that I encounter, out there today.  Again, there are so many other diets that people dabble in (Weight Watchers, Zone Diet, Atkins, etc), that are for a whole other blog post…maybe!

I think a healthy eating lifestyle is just that…a LIFESTYLE, not a fad or trend.  My best advice, educate yourself about you choices and you can make an informed decision.

With the New Year well underway, many of you will have set some New Year’s resolutions that you’re trying to follow and keep.  The problem is, you know how these resolutions often end up.

You start off strong during the first couple of weeks in January, but by the time Valentine’s day rolls around, you hardly remember what that resolution was.

Ring a bell?  If so, you need to assess why this is happening and what you can do about it so that next time around, things are different.

Here are some things to consider.

Set Your Sights Long-Term

The very first problem that causes some people to abandon their resolutions prematurely is the fact that they haven’t considered the long-term.  They set their resolutions with the direct image of what they hope to attain in mind.

This is such a critical part in establishing your long term health goal.  Right now, I’m reading Chalene Johnson’s book, PUSH, which breaks down step-by-step, how to establish that LONG TERM goal, and further, how to specifically reach it, through smaller goals and steps. I’m LOVING this book, BTW!

Many firmly believe that if they get to start, they’ll see results in a few week’s time.  Then when those weeks pass and they realize that results aren’t coming as easily, they give up and throw in the towel. That’s YOU, isn’t it?  BUSTED!!!

You need to stay realistic in your resolutions.  Remember that you didn’t gain all your weight overnight and you aren’t going to lose it either.

Unless you set your resolution with a long-term frame in mind – at least 3-4 months in most cases, you’re already setting yourself up to fail.

When you start dreaming about this resolution to set, already start thinking about it taking effect in a few months. By visualizing it occurring at this point, you’ll be keeping things realistic.

Develop A Game Plan

Second, also make sure that you develop a good game plan.  Like Chalene guides you in her book to set that ultimate goal, you have to establish a strategy on how you can reach that goal, as it won’t happen over night.  Baby steps right?  Don’t set out on your resolution with no direction or you’ll be wandering around in the dark before not too long.

This is why my Beachbody Challenge groups have been so wildly successful!  Each member is given small measureable goals, with a game plan and strategy to reach their ultimate goal.  Develop a game plan and stick to it. Map out what you’ll be doing each week to help keep yourself focused on the end goal and accountable. .

If you don’t do this, then your resolution does just become an item on your to-do list because after those first few workouts you have planned are completed, you move on to other things.

What is a Resolution?

Finally, the last thing that you must do if you want this year to be the year that your resolutions finally stick is to identify what a resolution is.  Most people simply get caught up in the New Year’s element of the resolution. They feel empowered that just because it’s a New Year, change is more possible.

The truth of the matter is that unless you have some degree of inner motivation beyond the fact that it’s January 1^st, you aren’t going to be sticking with that resolution any better than you would stick to the idea that you’ll start your diet next Monday.

Remember, January 1^st is just another day of the year. It doesn’t have any special powers that make it easier to stick to your goal than any other day, so don’t let yourself get caught up in the hype. Instead, focus on getting caught up in techniques you can use to maintain your motivation.  And find a measure of accountability!

I hope you found these tips to setting yourself up for success for YOUR resolution.  It’s never too late, as just because January 1st has come and gone, doesn’t mean you can say “Ready, Set, GO!”   Set these properly with the right frame of mind and you will be making some positive changes in the year ahead.

Remember, be sure to CLICK HERE if you want to participate in my next Beachbody Challenge Group.

If you set a resolution for this year and have already ditched it, please share what is was and why it got left behind!  There is no judgement, just the hope for motivation and encouragement for you to pick it back up and succeed, once and for all.

Your partner in health & fitness.

We live in a world today where more and more people are becoming health conscious and are stepping up and starting to make positive changes in their lifestyle.  In this process however, they’re often making changes that they think are healthy, but may not be quite so.

As various food companies are catching wind of all the health conscious people out there, they’re starting to market products that are targeting this crowd, aiming to increase their sales and meet their needs, wants, and desires.

Sadly though, often these products aren’t quite as healthy as they seem.  So what are healthy foods to eat?

Let’s take a closer look at a few things that you need to consider.

The Low-Fat Food Trap

The first problem to be aware of is the low fat food trap.  This trap involves foods that are prepared to be ultra-low fat, but due to the fact that all the fat (including much of it’s originating healthy properties) has been removed, often a great deal of sugar is added in its place.

This leaves the food very processed in nature, and upon consumption, it will just increase your blood sugar levels and then provide a prompt crash that will leave you feeling hungry and wanting more.  This is also called the “crash & crave” cycle.

The Sugar-Free Food Trap

The second problem you’ll encounter is the sugar-free trap.  This trap involves foods that go in the opposite direction and have had the sugar removed from them, with artificial sweeteners added in its place.

While the calorie value of these foods may be lower, artificial sweeteners are far from being healthy for the body and are not going to promote optimal wellness.

To promote longer term health, steer clear of foods laden with artificial sweeteners.  And YES, this goes for that Splenda or Equal you put in your coffee or tea.

If you need to sweeten your coffee or tea, try using honey, instead!

The Calorie Counting Trap

The third problem to be aware of is the calorie counting trap.  This is where manufacturers will package a food that isn’t all that healthy into a small serving sized pack.  Often it’ll contain just 100 calories or so, so you’ll think that it’s a healthier addition to your diet plan.

While the calorie count may not be all that high, this does not mean in any way that it is considered healthy for you to be consuming.

Typically, these pre-packaged “low-calorie” food options are just empty calories!  Little to no nutritional value.

Now you know what NOT to eat, so what are healthy foods to eat?

So that brings us to our last and final question, which is what are healthy foods to eat?  The foods that really make you the healthiest are going to be those that are come in their most natural state and are “real” food and nutrient dense.

What’s that mean?

This means the food should be have little or no processing.  If you focus on including a high amount of fresh fruits and vegetables (I love sweet potatoes!!) along with whole grains (be careful on the marketing out there on this one), lean protein sources, and nuts and oils, you’ll be eating what will make you healthy in the end – and your hunger sustained for a longer period or time!  Which is key, if you are eating on a budget.

Your hunger levels will be more controlled and you’ll take in the right amount of calories with ease.

So next time you’re walking down the aisle of the grocery store and you spot a number of marketing claims that make you want to purchase a product, really ask yourself whether that product is going to do your body good.