What's The Big Deal?

I don't know if you are realize why I make such a big deal of eating regularly.  And by regularly, I mean eating a balanced meal every 2.5 to 3.5 hours.  Yes, I realize it's a pain in the behind.  Yes, I realize sometimes your meeting schedule for that day doesn't cooperate, I understand.  But you'll need to find a way to get some nourishment in every 2.3-3.5 hours each day.

Why?

Because that is approximately the amount of time it takes before your body has burned through the previous meal.  And as long as we're being honest about it, it's about the time your blood sugar is beginning to drop off.  And we all know what happens when your blood sugar begins to drop.  Outside of being loopy and distracted, you'll notice it's harder to keep focused, and think clearly.  Basically it just takes so much more energy to get the job in front of you done.

Now, add to that, if you make a habit of skipping meals it actually sends the message to your body to store calories.  That's right, store calories (think increased body fat). 

Why?

Because as corny as it sounds, your body is a survival machine. We out survived the dinosaurs for a reason -- our ability to adapt.  One of the reasons we've been so good at survival in tough times is because our bodies respond to our eating habits.  When food was scarce, whether from drought or cold (depending on where your ancestors lived), your metabolism slows down.  In that way it ensures that you will not starve to death (conserving energy).  That's kind of an important thing don't you think.

Well, flash forward, if you consistently skip (go over 3.5 hours without eating something substantial) meals you are in fact sending your body the same type of message -- caloric deprivation or "food is scarce".  Being the great survival machine that it is, your body will slow down your metabolism to make sure you don't starve (think conserving gasoline). 

So any ideas you had about losing weight or getting lean -- scratch 'em.  Your body is focused on survival because you've been missing meals.

Now, on the other hand, when you feed your body every 2.5-3.5 hours, your sending your body the message that it does not need to store calories -- because you are feeding it consistently (think decreased body fat).

Obviously if there's no need to store calories (evidenced by the regular meal schedule) then your body will (with a good exercise program) proceed to get lean by speeding up the metabolism and burning fuel (food) efficiently.

And to make sure you have your meal options, I've included some snack options to help you stay on track.  Last week was breakfast choices.  This week let's cover the morning and afternoon snacks.  Next week I'll make sure you stay on track with some lunch options.

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Snack Options (mini meals):

Romaine Tuna Wraps (Romaine_Tuna_Wraps.doc)

Mint Chocolate Shake (Mint_Chocolate_Shake.doc)

Raspberry Mocha Shake (Raspberry_Mocha_Shake.doc)

And remember there is always the trusty Pita Pocket (cut in half) with 4-6 oz. of your favorite meat, lettuce, tomato and a low fat topping.

That's the Big Deal!
 
So get your meals in.  It just takes a little creativity.  Don't find problems, Find Solutions!

Mid-Week Motivation: It's ALL About Your Habits

Today I'm going to share with you a little secret that most top trainers already know when it comes to getting their clients in shape quickly and effectively.  It's an easy question we ask our clients to find out where they are at in regards to their nutrition.

Ready?

"So, how are you doing on your nutrition?"

Sounds like an easy question doesn't?  But the answer will tell top notch trainers volumes about what's really going on with your nutrition -- whether or not you're sticking to it or having more off days than on.

When the client begins their answer with, "Well yesterday . . .", and then proceeds to verbally list the food and drink they consumed that's a big red flag. Or if they say something like, "Well this morning I had . . . .", and again, proceed to verbally list what they've eaten, that's a dead give away that the client is not following their nutrition and needs some help to improve.

Why you ask?

Because changing your body doesn't happen with "yesterday's" food intake.  Body transformation like any serious endeavor takes daily commitment to see changes.  It takes a minimum of 4-6 days for your body to begin to change if you're following it at 80%. 

Now, before you start making all sorts of noise, consider this. 

If someone were to ask you, "How is your savings account going?", you wouldn't answer, "Well, yesterday . .". 

Why?

Because we all know it takes more than yesterday or today to make a significant change in your finances.  Chances are you would answer something like, "Well, this month I've been able to save X". Finances like body transformation is a process.

Still don't believe me?  Consider this example. When you go to the dentist and they ask you have you been flossing, the same rule applies.  Answering what you did yesterday or today is a red flag that the behavior is not yet a habit and needs some improvement.  Probably better than saying what you did yesterday or today, would be to say, "Not as much as I should".

We are all working to be better.  The first order of business to improving is to first be honest with where you are at presently.

If you haven't created a food journal (think map), then you really have no idea what you're eating.  If you're like most of us, you eat when you're hungry and don't always pay attention to what you're consuming.  You just want that hungry feeling to go away.

Which of course brings us to the meat of today's discussion -- It's ALL About Your Habits.

Once you've gotten clear on where you are at, and written down where you want to be, you'll now have an idea of what you need to do to get there.  And a little hint here, it will be about creating more productive habits for yourself.  It doesn't matter if it's body transformation, increasing your savings account, or taking better care of your teeth.  It's all about creating habits that will help you automatically get from point A to point B.

Here's a little reminder to help get you started.

It's ALL About Your Habits

It's time to Get on Track and Stay on Track!

It Only Works If. . . . .

I just finished listening to a gym member rave about some new book they picked up that they just swear is the "BIG SECRET" to losing weight.  This person went on and on about how easy it is to prepare the food, how much they like the options for food, and probably most importantly -- how much they enjoy the taste of the food.

I've been in the Health, Fitness and Wellness Industry for over 25 years.  I've seen literally tons of fad diets come and go. I've seen just as many people rally behind these so called "big secrets" as if they were the fountain of youth. And though some stayed on the band wagon, many became disenchanted with diet "X" and moved on to the next fad.  Only to rally around that one as the new "big secret", etc.  I think you get the point.

What I'm trying to say is that the program that works, the "Biggest Kept Secret" is you finding a program, a structure that works for you. It's not the program, there are literally hundreds of diet books on the shelves of any bookstore.  The secret is you.  Are you willing to make the commitment to preparing your food in advance?  Are you willing to say no to the abundance of holiday treats that will be coming your way shortly.  And if you can't say no, only taste -- don't feast on dead calories.

There is nothing you can't accomplish if you truly put your mind to it.  This is just a matter of taking baby steps and getting your feet wet.  Plan one meal per day that you are committed to eating properly no matter what. In a week or so, make it two meals, etc. Next thing you know, you'll have your own Big Secret!

Here are two recipes to help you create your own "Big Secret".

1.)  Steamed Halibut (Steamed_Halibut.doc)

2.) Baked Chicken Strips (Baked_Chicken_Strips.doc)

These tasty and quick to prepare meals are courtesy of Gourmet Nutrition by Dr. John Berardi, Michael Williams, and Kristina Andrew

Need Help? 2 Easy Recipes to Keep You On Track

Happy November 1st.

Why, because this is usually the beginning of when people begin to lose their focus.  Feeling the pressure of the pending holiday rush of food, gifts, and crazed schedules, people often forget to put themselves in that list of important things to do today.

Don't leave yourself out.  You're ability to get through this holiday season has a lot to do with your willingness to commit to not leaving yourself off of the proverbial list. 

Let me make this plain and simple. No matter how much you get done in a day, paying for it by being miserable the whole time your doing it or completely trashing your system with horrible food choices and no physical activity doesn't serve anyone -- especially you.  You don't get a medal for getting your list done, but neglecting yourself.  And you and I both know, with a little planning you can get your list of "to-do's" done, as well as take good care of yourself.

Staying in line with those thoughts, one of the biggest complaints I hear about being able to keep on track with nutrition is that it "takes too long to cook a meal that tastes good and is good for you".  Well that's not completely true. Below are two more recipes for quick meals that take 20 minutes or less to make and are good for you.  Throw some veggies and a starchy carb in and you're set to go.  Leaving you plenty of time to still get that growing list of things -- done.  Stay on track.  You've worked way too hard to lose your momentum now.
But of course for those of you that are committed to feeling crappy, having low energy, and taking years off your life, you're welcome to continue to poison yourself with fast food. 

It's your choice. Make one that moves you forward and not backward.

Recipe #1 -- Lemon Chicken (Lemon_Chicken1.doc)


Recipe #2 -- Tilapia with Caponata (Tilapia_with_Caponata1.doc)

These recipes are courtesy of A Recipe for Life by the Doctor's Dietitian -- Susan Dopart, M.S., R.D.
Thanks Susan