Since my primary business is helping others find solutions for their weight loss/fitness goals, as a Team Beachbody Coach, I naturally have become fascinated with what makes our bodies motivated to move and healthy.

A dear friend of mine, British Brown, and I have always shared a passion for helping others reach into their greatest potential and get healthy the RIGHT way.  We could talk for hours about our shared obsession with fitness and food.  It fascinated us both!

I recall a few years ago when she shared she was going through this 28-day program through this “nutrition university” (as she dubbed it for me), called onvo.  Naturally I was curious what was involved in a 28-day nutrition program, as being dedicated to the health & fitness industry, as I was, I felt I was pretty well prepared on what foods I needed to consume, in order to perform and sustain my hard workouts.

Fast forward a year, I witness her continuing to evolve from this life-changing experience, that she takes it to the next level and becomes a certified Food & Health Coach.  I was completely inspired, as she’s shared so much of what she learned, with me, over the time she was initially introduced to the program, herself.

Towards the beginning of October, 2011, she tells me (with much excitement, mind you), that she and her Lead Coach, Sarah Adler, are going to kick off a pilot program in Seattle (onvo is based in Bellevue, WA) area.  My heart almost skipped a beat, as food has truly fascinated me over the years, and any opportunity that I can learn more about it to be a better version of myself, I’m all in.

But of course, I’m himmed and hawed over doing it, as it was my “birthday month”, we had a few events coming up and I wasn’t sure I could adhere to the programs commitments, 100%.  Basically, “blah blah blah”, I think is what British heard from me.

Perhaps I’ll just wait until after the New Year.  Plus, I didn’t think my husband would be up for it!

Her response to me, “Taryn, there is NEVER going to be a good time.  Sarah and I will guide you through these 28-days so you can be set up for success and go to these events without missing out or sacrificing your health and goals.”

Still himmed and hawed.  This mean NO WINE (for me) and NO COFFEE (for Tony) for 28-days.  Hmmm….

Ok, sign me up!  First check in and lecture was on the day before my birthday.  I was committed!

And the best part, my husband was on board 110%.  There is something to be said about having a partner to share the experience without, outside of our tight knit accountability group that Sarah and British brought together.

This was a challenge that I KNEW that I could do (thanks to the confidence boost from British), but more that I knew I wanted to do.  You see, so many people feel the “want” to change this or “want” to change that, but won’t really take the necessary measures to do it RIGHT…just find the short cuts.  Often it takes a commitment and a small group of accountability to get there.  It’s what I knew I WANTED and NEEDED!

Throughout the 28-day onvo program, Sarah and British taught me so much!  Not that what they are sharing was innovative or rocket-science, but it was so SIMPLISTIC that light bulbs went off, left, right and center.  I was enthralled.  I wanted to be a sponge.  FEED ME more knowledge.

What Did I Learn? 

I learned so much that it would take a VERY long blog post to share it all.  But what I learned about myself was more powerful than anything:

• I learned I COULD commit to 28-days to change and introduce new eating habits.
• I learned I wasn’t going to die, if I allowed myself to get hungry.
• I learned I was in control of my own health and I could be equipped with a lifestyle of simple changes to assure that.
• I learned that my body NEEDED the right foods.
• I learned more about nutrition labels and the “hidden ingredients” that lurk on our grocery store shelves
• I learned that I like to be in Whole Foods A LOT, as they tend to carry the freshest food I wanted to fuel my family with.
• I learned my KIDS were recognizing what we were doing (remember, my husband committed to the 28-days with me too) and were supportive and receptive.
• I learned how simple it can be to enjoy GOOD food and not starve yourself or feel deprived.
• I learned I could live without coffee, as it wasn’t a crutch for me it was more of just a “routine”.
• I learned how badly we are marketed what “healthy food” is.

How were my results?

This will be a journey that I will take with me for the lifetime.  I learned things about myself (see above) that I didn’t think possible.  Remember, I said above, that I thought I ate pretty “clean”, which I did, but simple changes make a huge difference.

Since my beloved Shakeology was set aside during the 28-day program, I will be excited to introduce that back into my diet.  Being that it’s a whole food and the cleanest meal replacement shake out there, I can have comfort knowing I’m putting good nutrients back into my body.  As always, Shakeology won’t be my breakfast, lunch or dinner, but it will be an option as a meal, in my day, as my body requires it.  You follow?

This opportunity to learn about my body, what it’s capable of and the willingness to learn more about food, is a result of WHO I surround myself with.

I encourage you to ask yourself, are the people that you have in your life, making or breaking how you go about good (or bad) health?

I’ll always been that positive force for you, so continue to reach out!

Your partner in health & fitness.

The crisp Fall air has been upon us, Halloween has come and gone (we survived the sugar hangovers, right?), but the great flavors of the season are still in full bloom!

For me, that triggers a small obsession with PUMPKIN!

I love the look, smell and taste of all things PUMPKINS!

Not only do they look and taste good, but pumpkin is incredibly healthy as well.  Pumpkin is packed with vital anti-oxidants vitamins – such as the A, C & E. . This jack-o-latern vegetable we eat is also very low in calories yet good source of fiber, flavonoid poly-phenolic antioxidants like leutin, xanthins and carotenes. Click here for more information on all the nutrient dense properties to our beloved Fall vegetable.

I’ve been having fun making stews, soups and smoothies with it, so have to share what I had for breakfast this morning:

TARYN’S PUMPKIN PIE SMOOTHIE

1/2 cup canned Pumpkin Puree (organic if you can)

1/2 medium banana

4 tbsp of coconut milk (the pure canned stuff!)

6oz water 

ice (optional)

cinnamon, pumpkin spice (clean, no added sugars), nutmeg to taste

10 raw almonds

Put all ingredients in your blender and mix until frothy and ENJOY!

I’ve also thrown in 1/2 cup of pumpkin in my  Shakeology and that’s a delicious treat as well!

If you try it, I’d love your feedback below in the Comments section, or if you have made a clean one you care to share….please do below!!!

Your partner in health & fitness.

So I posted on Facebook today that I started the TurboFire® 5-Day Inferno Plan and as a result, got a TON of questions as to “what is the 5-Day Inferno Plan”?  Basically…tell ME MORE TARYN!!!  Hahaha.

In a nutshell, the 5-Day Inferno Plan came with the awesome TurboFire® workout and is designed to cleanse your body and change your daily eating habits, so you can take on TurboFire® or any new program, for that matter, with more energy and sustainability.  

It’s a fast track 5-day weight loss plans that properly prepares you for eating habits that you’ll inhibit, as you continue on your program and weight loss journey.  Now, note it says 5-DAY Inferno Plan.

Again, this 5-day weight loss plan in only intended to kick start your metabolism, as you’ll begin to become that lean, mean, fat-burning machine, thus need to later incorporate more complex carbohydrates and nutrient-rich foods to sustain energy and endurance, as you carry on about your day.

How many calories am I consuming in this 5-Day Inferno Plan?

Well for my current body composition and goals, I’m staying between 1,100 – 1,200 calories.  Clearly, this is NOT a calorie range that will take me to my ultimate goal, as after a 5-day period, my body will begin to crave more nutrients and calories, thus go into starvation mode.  With this limitation of calories, it MUST be short-term, thus it being a 5-day Inferno Plan.  Right?  Doi!

Now I bet you are wondering what a day’s worth of meals look like, right?  Ok, just because I like you, and because you actually read what I write here, I’ll share:

Breakfast:

Turkey Bacon Breakfast Sandwich

Snack #1:

Apple with 7 raw walnuts (actual plan calls for 1/2 banana, but I love my apples!)

Lunch:

Tuna Salad with cherry tomatoes, celery, scallions and 2 tbsp of Fat Free Ranch (I don’t eat Fat Free/Non-Fat foods, so opted for Yogurt Ranch dressing – only 1.5 tbsp.)

Snack #2:

Shakeology with 1/2 tbsp of Almond Butter

Dinner:

Chicken Breast with a Dijon Mustard/Honey/Parsley dressing (so delish)

Spinach w/ Parmesan (actual plan called for broccoli, but I wanted to use the fresh vegetables I had – oh, and added sliced red onion and garlic.

Day 1 Nutrient Content:

Calories: 1,183

Total Fat: 41 g

Protein: 107 g

Carbs: 101 g

Fiber: 16.5 g

That was my first day of a meal.  I didn’t cheat and have bites of my kids food here and there…I stuck to the plan.  Oh, and LOTS OF WATER!  The most important thing about doing a program like this, that limits your calorie intake, you must stay hydrated.

Day 1 Review:

I felt I had ample energy, I completed my AM workout (ChaLEAN Extreme’s Push 1) and didn’t feel ‘”deprived” with food or calories.  But, again, knowing it’s just a 5-day weight loss plan, I will be adding more calories after Friday.

There you have it!  If you want more detail on TurboFire® and the 5-Day Inferno Plan, send me an email or post a comment below.  Happy to share my experience and give you suggestions, as to if this is right for YOU!

And hey, if you’ve done this before, please share your experience (comment box below) with the rest of the world!

Your partner in health & fitness.

Being an active Fitness & Nutrition Coach (aka Beachbody Coach) and exercise enthusiast, I have come to learn  that staying hydrated is way more important than I had ever imagined.

Did you know that dropping just about 2% of our body water is capable of making us lose focus and short term memory, as well as having trouble with basic math? Imagine how much water you lose from your body when you’re in a P90X or Insanity training!! 

The best way to keep yourself hydrated is by drinking water: lots of water. However, the truth is that most people don’t even drink the minimum recommended per day. Experts recommend that we should drink at least 8 300 ml. glasses of water a day.

Anytime I’m doing one of the P90X or Insanity workouts, I’m going through AT LEAST 40 oz of water to sustain hydration.

Unfortunately, it seems that most of the time we mistake thirst for hunger, and end up not just eating more than we should, but also not hydrating our body appropriately. You may think that by drinking sodas, juices and those sport drinks (think Gatorade, Red Bull or the like) you are hydrating yourself, but the truth is you aren’t!

The fact is, these drinks make you even thirstier, and they keep supplying nothing but sugar to our bodies.  In addition, some of the chemicals they use and the caffeine some of these drinks contain, drain your body from calcium, making you prone to broken bones and injury.  Especially if you are fairly active (kids too!).

Drinking water has a lot of benefits for our body.

For example, most kidney diseases can be prevented by drinking enough water on a daily basis.  Drinking five 8oz glasses of water daily, decreases the risk of colon cancer by 45%, plus it is capable of slashing the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

Not only does proper hydration help ward off various diseases and ailments, it does wonders for your digestion, complexion, skin elasticity and WEIGHT LOSS.  In fact, a recent study showed that the average American gets 21 percent of his or her calories from beverages.

You can also keep on eating healthy on a budget by drinking more water instead of soda, sports drinks or juice.

Some other benefits can be found here.

Remember, reach out as you need for free Coaching and/or tips on how to reach your goals.

Your partner in health & fitness.

Photo by: muammerokumus

It is no news to everyone that with today’s food increasing prices, fast food has become more popular (and convenient) than ever. Buying and cooking fresh food may seem quite expensive and time consuming, and let’s face it, not all of us are chefs, nor have the time to slave in the kitchen (enter Shakeology – which is a part of my daily nutritional regime!!)

But, we need to chew our foods for majority of our meals, so here is the key to how to eat healthy on a budget:

WHAT and WHEN to buy.

Often, vegetables and fruits that are in season are a lot cheaper than the ones that are not in season. They are not just inexpensive, but they also better perserve their nutritional properties, given the fact that the time it takes from harvesting them to your table is shorter.

If you MUST buy something that’s not in season, try getting them from the frozen goods, they are a little less expensive than fresh ones, and yet have their nutrients well preserved.

Support Local Farms.

When fortunate enough, support your local Family Farm’s (I recently started using a local delivery service called Pacific Coast Harvest), as you’ll be assured to be getting top crops without all the inflation and 99% chance it will be ORGANIC!!!  Win-Win!

Buy in Bulk or Generic.

Also, you can try buying generic, store brands or in bulk, instead of commercial brands. Yes, they may not be as flashy as commercial ones, but you if you read the label and compare, you’ll see they are likely just as good. If you don’t know what fruits or vegetables are in season in your area, you can try this seasonal ingredient map.

Stick to the Outsides of the Aisles.

Shop on the outsides of the grocery store, as the processed foods and junk tend to exist in the middle aisles.  Yeah, you know the ones that have the pretty, oversized displays on the end cap.  Rule of thumb – stick to the outskirts of the store and check out my article on the TOP TIERS TO EAT WITHIN!

As you know, this is only a part of your daily diet. The most important thing to keep it is your own self control and managing your portions. You can help yourself by dividing what you eat into more portions to eat daily. You should also drink water when you’re feeling hungry when it isn’t necessarily a meal time.

Drink Water.

Drinking water may help you keep your hunger at bay, as well as helping you burning some calories. Another good rule of thumb to drink at least an 8 oz glass of water first thing in the morning and before each meal.

Exercise Regularly.

As always, you should exercise regularly. Find a workout buddy or workout program that meets your current fitness level and get you to your goals.  Get accountable and find a measure that will keep you accountable.  Believe it or not, staying accountable, will keep you on track with your goals, thus keep your food bill down, as you’ll avoid those splurges or unnecessary meals.  Go ahead, get your FREE Account here. You can also find more information about finding a program and guidance with nutrition in my blog.

In summary, here’s your quick tips:

• Buy in season fruits & vegetables.  If not in season, buy frozen.
• Support your local family farms, save some money and give back to your community!
• Buy in bulk when shopping for cereal, oats, flour, etc.
• Buy the generic store brand of ancillary items.
• Shop the OUTSIDE of the grocery store.
• PORTION CONTROL!!
• Drink plenty of water
• Find a workout buddy or get started on a workout program.

Stick with these basics and you’ll being a clean eating machine, on a budget!

Your partner in fitness and health.

I often get asked how I reached my post-baby weight loss results and how I maintain it. Obviously, the bulk of my results came about via P90X, and I credit this workout program for triggering that “ah-ha” moment in my nutrition.

Like anything, to get results, it’s not an overnight quick fix or 90 day effort, for that matter, but more of a change in choices. Only choices YOU can make for yourself, if you have the desire to want to see results.

For me, I was sick and tired of being that fat, frumpy, Stay-At-Home Mom, so I knew I had to make some changes. Well, most know how the rest of the story unfolded there, but short of it is, I had to stay in control of Daily Choices I made.

That being said, I surrounded myself with inspirational people and literature (The Slight Edge is amazing). I’m always a student so love to learn new tips, recipes and theories.

I gain a lot of knowledge and motivation from Oxygen Magazine. A recent article I read really clicked. It’s was about owning self control… and making daily choices to maintain control.

So in the hopes to offer encouragement and motivation for others to find their own physical success, here’s 7 How To’s on staying in control of your daily choices:

1. Resist the Urge.
If you find yourself in a moment of weakness, take a step away from the pantry, fridge or food aisle and give yourself 30 seconds away from the situation and BREATHE. Ask yourself, “do I really need this? Will it be worth it afterwards?” Quickly distract yourself with a walk around the block, read a book to your kids or, ladies, paint your nails! That will keep you from reaching for something that may ruin your hard work!

2. Long Term vs. Short Term.
Will the decision you make today about skipping your workout or having yet another “cheat” meal, help you reach your long term goal? Likely not. Think ahead about how the one decision you make can impact your health in the long term.

3. Recognize Your Accomplishments.
Always celebrate any small success. And no, I’m not talking about going out for a beer or ice cream with your friends, but more use that energy from triumph and know you are building a better you, as a result. If you lose that pesky last 5 lbs… be proud and continue on. Celebrate that success of determination.

4. Set Small Realistic Goals.
Don’t set yourself up for failure by setting extravagant, lofty goals like, I want to lose 15 lbs in a week. NO way, NO how! Instead, set small attainable goals, like pre-planning your day of healthy meals or to drink more water throughout the day. Keeping them attainable, will allow you to celebrate more accomplishments along the way.

5. Make Good Choices.
Opt for the chicken and vegetables over the hurking hamburger, while out for dinner. Take the stairs instead of the elevator. Pass by and don’t reach for a handful of M&M’s on the reception desk. Each good choice you make, rewards you in the long term.

6. Think Ahead of the Game.
If you know you have to skip a workout or have an upcoming evening out for work or with friends… prepare accordingly. Opt for smaller meals on the days you aren’t burning extra calories or have a pep talk with yourself on how you WON’T sabotage your goals while out enjoying a social setting.

7. Let Go of the Guilt.
We all have our moments and the best you can do is embrace them and MOVE ON! Don’t dwell on the past. Recognize what you could’ve done better and move on. Don’t harbor any guilt for over indulging. We all do it… on occasions!

I am only human and would be silly and a flat out lie, if I said I was perfect 100% of the time. I’m not. But what I have learned along my journey, is the smarter DAILY choices I make, the better I feel and am equipped to help other people feel the same.

Your partner in health & fitness.
Taryn

Congratulations!  You’ve made the decision to commit to embarking on a life changing journey.  Now, this isn’t a short trip that stops at 6 weeks, right?  Hence my above statement of “life changing journey”.

As busy Mom’s, whether we are stay-at-home Mom’s, working Mom’s or empty nested Mom’s, we have busy lives!  And we tend to live them in the near and not-so-distant future.  So thinking 6-weeks ahead of time is almost impossible.  Heck, I barely can wrap my head around tomorrow, until I finish with TODAY!

Sound familiar?

In the efforts for it truly to be a life-long, life changing journey, you have to switch your mentality.  With that, comes a lot of questions, feelings, actions and confusion.

Mostly, what do I do before I start?

It’s not all about ripping open your new home workout program and pushing play, or signing up for a year long membership at your neighborhood gym and going.  You have to take action steps to set yourself up for success and reward.

So, what do you do before you start a workout program?

1. Commit to it as a new lifestyle. The sooner you can recognize this is a new lifestyle you are embarking on, the better off you’ll be and the sooner you can embrace and celebrate those small successes.  Remember, it’s not a race to the end.
2. Purge your pantry.Out with the old, in with the new.  In the efforts of being successful with your new transformation, the root of it stems from your kitchen.  Restock with fresh and clean foods.  Things to get rid of:
   1. Process or packaged foods
   2. MSG laden foods (privy in most pre-packaged meals, canned soups, etc)
   3. Artificial Sweeteners, sugary foods and/or foods sweetened artificially (High-Fructose corn syrup, Splenda, Equal).
   4. Any and all JUNK FOOD (soft drinks, candy, chips, ice cream…you get the drill)
   5. Non-Fat/Fat-Free foods.  They are typical loaded with additives, chemicals and artificial flavoring.
3. Weight Yourself.  Go ahead…step on the scale. It will be quick, so just get it over with. Once you do it, put the scale away and don’t bring it out for another 30-days.  The worst thing you can do is weigh daily or weekly.  Each 30-day phase, be sure to use the same scale and weigh at the same time of the day as your last weigh in.   This will be your best bet to see measurable results.
4. Take your Before Picture.  Sounds awful, daunting and down right frightening, right?  Well, it’s amazing how powerful these pictures can be when that day comes about that you just aren’t “feeling the day’s workout”, had a bad day or are just plain tired.  Trust, me, when I started my first round of P90X, I kept that before picture in the fore front of my mind and visible daily.  This before picture will be seared in your brain…trust me! Some tips for taking your before pictures:

*  Take in AM

(Suggested attire for women: sports top & shorts; Men: shorts only – DON’T SUCK IN OR PUSH OUT YOUR GUT):

* Picture angles:

i.      Front view; arms at side.

ii.      Front view; arms flexed at 90 degrees

iii.      Side view (right and left)

iv.      Back side; arms at side.

v.      Back side; arms flexed at 90 degrees

*  SAVE THEM.

(Create a folder on your computer for “before” pictures.)

1. Print out one picture and carry it with you in your purse, diaper bag or man bag.  It’s powerful to refer to it often.
2. Repeat every 30 days to mark and celebrate success.
3. Do your Before Measurements.Yes, much like your before pictures, this isn’t very pleasant either.  But, that’s why we are embarking on this, right?  Some tips for taking your before measurements.
   1. Take in AM
   2. What to measure (write it down!): waist, hips, thighs (both), biceps, chest, neck
4. Get your Body Fat %. This may  just be your wake up call! You can get a cheap Fat Caliper (skin fold test) at any health or sports store, go visit a gym and have a trainer take it or your physician.  Regardless, which method you use, be sure it’s the same every 30 days.
5. Repeat every 30 days to mark and celebrate success.
6. Keep a Journal or Blog about it. This can be an emotional journey for many.  Especially if you are a new Mom, hit a little Post-Pregnancy Depression (PPD) or that seasoned/empty nested Mom that can now focus on herself.  What to write about?
   1. How you feel.  Getting your emotions out on paper or on computer can be powerful.
   2. Any emotions you experience.
   3. Daily thoughts. Whether is a revelation in Motherhood or life in general.
   4. Successes.  As you embark on this journey, you’ll reach small success points and you should CELEBRATE those.
   5. Catalog or time stamp your journey.  In 3 years, would be interesting to reflect back and reflect back on what you experience and how your responded.
7. Set Goals and Expectations.  These should be small and obtainable.  Don’t set out with the “I have to shed 50lbs in the first month or else”, mentality.  Right there, you set yourself up for failure.  Tips for goal setting:
   1. I will get up at ___:___AM/PM every morning (for me, it’s 5:15am EVERY morning – yup, only time the house is MINE and QUIET…try it!  I dare ya.)
   2. I will commit to celebrating every 30 days of commitment.
   3. I will plan my meals out ahead of time. Last minute planning doesn’t always work out for us busy Mommy’s!
8. Get Free Online Support.  My favorite part before my workout commences at 5:15am, is logging into our online SuperGym, and logging into my workout for the day.  Here I get to see who’s up with me, doing the same thing.  Not to mention, I’m qualifying myself for the daily cash prices.  SCORE.  But cash prizes aside, you have FREE online support from ME and a host of other people going about their respective journey’s.  Other ideas:
   1. Myfitnesspal.com
   2. FitDay.com
   3. Facebook Groups
   4. Smartphone Apps (there are a TON!!)
9. Get Accountable.  Find an accountability partner or forum that you can stay committed to and help keep you on track.  It’s powerful when you can buddy up with a friend when starting with a new program or meet people on the same journey, via websites and forums.  Most sites and forums even have nutrition trackers.  Some of my favorites:
   1. Teambeachbody.com (get a your free account here)
   2. Myfitnesspal.com
   3. Fitday.com
   4. Sparkspeople.com

Getting started on your journey to better health can only be the BEST thing you can do for yourself, your future and those that look to you for inspiration.  But, getting on that path can be challenging.  Set yourself up for success by following these basic steps and feel free to reach out to me, for any support, advice or information you needed.

Wishing you the very best on your amazing journey.

Your partner in health & fitness.

There is no secret that I may just be the #1 fan of Shakeology®, and there are so many reasons why. This just may be one of the more relevant ones.

The integrity, time, commitment and value that went into HAND selecting every ingredient that makes up the amazing meal replacement shake – Shakeology. But, don’t just take it from me, or the countless others who’s lives have been impacted from it.

Watch this video on the great lengths that the “Ingredient Hunter”, Darin Olien (co-creators of Shakeology® and as featured in Oprah Magazine), takes to assure every ingredient is off the purest form.

This is “Nature in a Bag”:

So, ask yourself, do you really want to shop for all of THIS:

Just to attempt to get ALL the nutrition you get in 1 serving of this:

Still hesitant? Try a 4-pack Sample of it today and really relish in the revived energy you didn’t realize could exist.

Oh, and have the ease in knowing that Beachbody offers a 30 day bottom of the bag guarantee.  Not satisified after the first taste?  First week?  First 30 days and bag is empty?  Return it for a FULL REFUND (minus shipping).  And, better yet, get FREE SHIPPING!  I’ve got more details, so hit me up!  Oh, and BONUS OFFER for all NEW Shakeology Home Direct (free shipping) orders!

Your partner in health & fitness.

What you don’t know, could hurt you……

How much thought do you put into what you eat?

I bet you didn’t realize that 80% of what you eat will either help assist in your weight loss efforts or cause self-sabotage.  Shocking percentage, wouldn’t you say??  Well, reality is, it’s true.

Good nutrition starts in the kitchen.  Heard the quote, “Abs are made in the kitchen”?  It’s true.  If you are looking for those taught strong abs, or even a toned body, from head to toe, it starts in the kitchen.

So, as we tend to do a “spring clean”, it’s worth doing a quarterly ambush through your cupboards and pantry to rid you nutrition regime of chemical laden foods and additives (aka “processed foods”).

It’s no wonder that so many of us are overwhelmed on what’s good for us and what’s not good for us.  Sound about right?  The media surely doesn’t help.  Depending on what you read or watch, it could be about eating only “free” foods (think “fat” and “sugar” free), or that carbs are the culprit, and then the Acai berry becoming the holy grail of weight loss (which of course is sold in pill form and promised to deliver rapid results).

Aggh…gives me a headache thinking of all the things out there that claim to be good for us.

It’s time to re-examine what you eat.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.  A good rule of thumb, the more ingredients in the product, the more CRAP it has to prolong its shelf life, not to mention the cheaper it was to make by the manufacturer.  Oh, and if you can’t pronounce it, then it’s likely no good for you.

Ok, let’s start with the basics and rummage through your kitchen to get rid of the top 5 ingredients that, regardless of what eating plan you follow, should NOT be lurking in your home.  PERIOD.

Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage. (www.naturalnews.com)

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. HFCS is a sweet deal for food processors and soft drink companies because it`s cheaper than sugar and even sweetener.  Here’s just a short list of common products that include HFCS:

• Sauces (including ketchup, BBQ sauce, etc.)
• Yogurt
• Energy Bars
• Soft Drinks / Fruit Juices
• Processed baked goods
• Cereals
• Crackers
• Ice Cream
• Salad Dressing
• Most packaged snack foods
• Basically anything with an extended shelf life

Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated’ and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Ingredient #3: Aspartame
Um, need I say more?  Ok, what is Aspartame?  It is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn’t been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Additionally, there is growing research supporting claims that chemicals like aspartame disrupt and stunt the normal function of your endocrine system (the system that regulates your hormones) and metabolism. (www.naturalnews.com)

In short, anything that claims its “sugar free”, likely has aspartame.  Such as:

• Yogurt (Yoplait is one that comes to mind)
• Diet Soda’s
• Splenda / Equal or sweeteners
• Gum

Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain. (www.naturalnews.com)

Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don’t need that. (www.naturalnews.com)

Begin by dismissing just these 5 items out of your diet, you’ll be amazed at the immediate results as it relates to your weight loss efforts, energy and immune system.

Proper nutrition and good eating should come from real food items. That includes lean meats, colorful vegetables and fruit, whole grains, nuts and seeds. The more colorful your meals are from REAL foods, the better off you’ll be in the long run.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

YOU ARE WHAT YOU EAT.  Never truer words said.

Your partner in health & fitness.

Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions.

According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain some of the top Diet Danger Zones and below offers a solution on how to stabilize your eating habits.  Below I have summarized them and added one of my own (see #6), as I think we can ALL identify with one or another, right??!!

Which one are you?  A little of each?  More of one over the other?

1.            The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” an often feel uncomfortably full after eating.

• Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
• Use smaller plates and wait 20 minutes before deciding if you want seconds.
• Eat slower so your appetite can catch up with what you’ve already eaten.  (Mom’s, sound familiar? I’m lucky if I can get through my breakfast while it’s HOT!)
• Don’t place serving dishes on the table. Pre-plate your food and then put the rest out of reach.

2.            The Snack Grazer: You eat whatever food is within reach, and snack at least three times  throughout the day. You can’t walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.

• Chew gum throughout your day to avoid mindless munching.
• Keep tempting snack foods out of sight and out of mind.
• Never eat directly from a package. Portion out your snack into a dish.
• Don’t purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.

3.            The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you’ve consumed and often stop only when it’s time to leave.

• Stay more than an arm’s length away from the buffet or snack bowls.
• Put only two food items on your plate during each trip to the table.
• Make yourself feel full by eating (and drinking water) the big healthy stuff first, like broccoli and carrots.
• Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.
• Eat before you go to the party.  You’ll likely have less temptation to overeat if you are already full.

4.            The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it.  You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.

• Ask your waiter to remove the bread basket from the table.
• Before you eat, ask your waiter to box half of your entrée to take home.
• Decide to either share an appetizer or a dessert, never have both.
• Skip the appetizer menu and instead start your meal with a side salad.

5.            The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go.     Your lightning-quick meals aregrabbed on-the-go from fast food joints, vending machines and convenience stores. You don’t plan your meals ahead of time and end up eating whatever you    can quickly find.

• Pack a healthy lunch and bring it with you.
• Stock your work area with healthy protein-filled snacks.
• Drink plenty of water throughout the day.
• Turn off the computer or pull your car over while you eat.

6.            The “Grab n’ Go” Traveler: You travel often for business or pleasure and find with early or later flights, the options for food are minimal or less than stellar.  This may often lead you to grab that greasy breakfast sandwich at the airport McDonald’s (or any “grab n’ go” restaurant   option), operate just on 20 ounces of coffee, be forced to purchase nasty airline food, or worse, NOTHING.  So, plan ahead.

• While packing for your flight, also pack a snack bag to take in your carry-on (which means, allow enough room to pack it!).
• Allow for time to eat a meal before you leave for the airport.
• Find a grocery store at your destination and stock your room full of healthy meal options ( i.e.: oatmeal, raw nuts, fruit, vegetables, almond butter and/or protein nutrition bars.
• Stay hydrated while traveling.
• Keep active.  Don’t let your vacation or business trip get the better of you.  Staying on track with your nutrition and fitness will sustain optimal energy, thus creating less opportunity to make poor decisions.

By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.

As nutrition is a vital part to any successful and organic weight loss, coupling it with a challenging and progressive fitness program is equally as key.

If you’d like additional suggestions and/or recommendations on how to stick with your nutritional plan or maintain your fitness while on the go, drop me an email or phone call.

Your partner in health & fitness.