Keep Your Ass on Track w/Weight Loss…The Most Important Question

The Most Important Question….

What is keeping me from achieving my weight loss goal?

CONSISTENCY!

If you aren’t consistent with your diet and exercise routines, you will have a hard time reaching your fitness goals. What do I mean by consistent? Exercising 4-5 times every week using a structured exercise program designed for your goals and needs. Eating healthy on a consistent basis, following healthy eating habits 99% of the time, eating to live instead of living to eat.

Why is this so important? Because, you need to live a healthy and active lifestyle in order to look healthy, remember the saying “You are what you eat”. Eating unhealthy meals and snacks here and there add up over the weeks, months and year. It adds up to a couple extra or several extra added pounds of fat, and fat is not what we want to add to our body…we want muscle! You must follow a healthy diet ALWAYS! No twinkies, snickers bars, bacon-wrapped filet mignon here and there!

If you are trying to shed the pounds you have got to be CONSISTENT! Fight your cravings for the nutrient deficient snacks by creating healthier snacks and meals for yourself. For example, if ice cream is your choice learn how to make natural strawberry sorbet at home, which is fat free and much healthier for you. And most importantly come to the realization that food is just simply food! Don’t let it run your life or it will ruin your life. EAT TO LIVE, DON’T LIVE TO EAT!

Exercising regularly is key too. Keep that blood pumpin’, burn calories, and build muscle. Increasing your muscle mass will increase the number of calories your body burns daily as well as increase metabolism. You will have more energy, feel happier, be less likely to succumb to cravings, and exercise will aid in weight loss and fat loss. When you workout, you are more likely to eat healthy that day because you don’t want to reverse all the hard work you just put in lifting weights or doing cardio.

HOW CAN I STAY CONSISTENT? IT IS HARD TO, I KNOW!

Just like anyone else, I get cravings and maybe get a little lazy here and there…so what is the number one thing that keeps me on the right track? GOALS!!!!!

I don’t just workout everyday and eat healthy everyday for the hell of it, I have goals that keep me motivated and push me through every workout. YOU MUST HAVE GOALS, long term and short term goals, TO STAY CONSISTENT! Goals should always be specific, measurable, attainable, relevant and time-bound.

Short Term: Daily, Weekly & 30 Day Goals. Everyday you should challenge yourself to eat healthy and workout. Take it one day at a time. Each week you should plan to complete a certain number of workouts and eat healthy 99% of the time. Your 30 Day goal can be a 5 pound weight loss goal, decreasing your body fat by 3%, adding 1 mile to your longest running distance, etc. Your short term goals should help you get a step closer to some of your long term goals.

Long Term: 1 Month, 3 Month, 6 Month, 1 Year, etc. 1 month is in between a short term and long term goal. In 1 month you could train to run a 5K. In 3 months you could lose as much as 12- 24 pounds if you work really hard. Have you ever wanted to bike in a cycling event and maybe raise money for a charity? Than sign up for a 20, 40, 63 or even 100 mile cycling event that is 6 months – 1 year out. Knowing that you have to be in shape for this event, getting people to sponsor you, and the desire to finish the race well will keep you motivated to stay consistent with your diet and exercise routines!!

So…SIT DOWN NOW AND WRITE DOWN YOUR SHORT & LONG TERM GOALS, STAY CONSISTENT, STAY HEALTHY!!

Yours Truly,
Nat

Key Diet Tip to Drop the Excess Fat & Maintain Weight Loss!

YOU MUST FOLLOW A HEALTHY AND CONSISTENT DIET IN ORDER TO ACHIEVE WEIGHT LOSS!
No matter how much you workout, if you eat junk food, processed food, fast food, etc. overall foods that are nutritionally deficient…you will have trouble meeting your fitness goals!!!!

I tell my clients over and over again in order to keep it embedded in their brain and always on their mind.
    “Watch what you eat, when you eat, and how much you eat!!”

What You Eat: Each food/drink of every meal should be packed with nutrition! Many clients say they have a hard time meeting their daily caloric goal (ex. 1500 calories). The main reason is that they aren’t eating nutritious foods! Ensure that your meals are nutritious by following these easy steps.
1. Make each meal yourself! Don’t go to a fast food joint, deli, restaurant, carryout! Make your meals, bring them with you to work, bring them in a cooler if need be. You have no idea the ingredients that fast food and carry out restaurants put in their meals, and sometimes the workers at these joints don’t even know what is in the food themselves because it is highly processed! Processed food = nutritionally deficient food in almost all cases so PLEASE avoid it ALWAYS!
2. Each ingredient of your meal should be natural and unprocessed! When you are putting a meal together make sure each ingredient is beneficial to and needed by your body. 98% – 100% of the ingredients should be found in nature (fruits and veggies) and able to eat right from nature without processing. Think simple ingredients. If you can pick it from a tree or a crop than it is good. When we eat nutrient dense meals we feel more satisfied, our bodies function properly, and get our essential vitamins and minerals!
3. Correct Ratio of Macronutrients! 1-2 Part Fat, 2 -3 Part Protein, 2-3 Parts Carb. Watch your fat intake. No trans fats and avoid unhealthy saturated fats at all costs. Mono- and Poly-unsaturated fats are good. Your total calorie intake should be about 15-25% Fat daily. Lean Proteins like chicken breast, turkey and fish are great. Try and have a little protein in every meal if you are participating in heavy training, for moderate exercisers eat protein sources for key meals like breakfast, lunch and dinner. Your total calorie intake should be about 30%-40% Protein depending on your training capacity. Now carbohydrate intake is important to make sure you have energy! BUT, you must eat the right carbs! Fruits and veggies should be your main source of carbs! Eat a few servings of grains per week (if lifting weights, you’ll need complex carbs to fuel your workouts, ex. oats or quinoa) to get carbs, such as brown rice or oatmeal (no processed carbs please!).
When You Eat: Eat 5 small meals daily. Eat about every 3 hours. Eat for what your activity level will be over the next 3 hours. Eat breakfast!!!! Eat no later than 7:30PM! Eat your heaviest and higher carb meal no less than 2-3 hours before a workout and make sure it is a LOW Glycemic Index meal. If you need energy before a workout eat something very small, low in protein and fat, and no less than 30 minutes pre-workout. Afte
r your workout try and eat a high protein, higher Glycemic index carb, low-no fat meal within 30-45 minutes. Eating every 3 hours will keep your insulin levels balanced and your body happy!
How Much You Eat: 5 SMALL meals. Make sure your meals are small! If you are trying to eat 1500 cals/day then divide that by 5 and you get 300. So each meal should be about 300 calories. You can increase or decrease your caloric intake at each meal depending on your activity level for the next 3 hours. Practice portion control, use smaller plates, make your meals before you are starving for food to avoid making too much and the “Eyes are bigger than your Stomach” syndrome.

Last, BUT NOT LEAST! YOU MUST BE CONSISTENT WITH YOUR DIET!

When on a diet, most people have their “Off Day” in which they allow themselves to cheat a little…this is counterproductive if you binge on junk food or processed food. Your body will crave it the next day believe it or not, somewhat of a withdrawl effect. And once you dibble dabble and endulge in something unhealthy you will think, “Oh just one more piece of chocolate won’t hurt…”. Well, guess what, it will because you are enabling these bad habits again that you worked so hard to eliminate from your life. Don’t go all David Hasselhoff on your ‘Off Day’. Instead, have an “Off Day” but make that “Off Day” a day which you allow yourself to endulge in something healthy. Splurge and buy a lean cut of steak to cook for dinner, make yourself some homemade strawberry sorbet for a dessert, be creative but just remember to make sure whatever you endulge in is beneficial to and needed by your body!

Health & Wellness!
Nat

Soy & Estrogen & Weight Gain…Part 2

Please Read These Articles!

Take a few moments of your day to quickly read these short articles. I have been doing some research about estrogen levels and health problems including weight loss and thyroid problems and came across this very important information…it could save your life!

“Environmental Estrogens”:
http://www.energeticnutrition.com/vitalzym/xeno_phyto_estrogens.html

“PhytoEstrogen and Its Food Sources”:
www.dietaryfiberfood.com/phytoestrogen.php
“Estrogen Foods”:
http://www.endo-resolved.com/diet_phytoestrogens.html

Health & Happiness, Nat

The Soy-Craze & It’s Unknown Adverse Health Effects – Please Read!!!

If you don’t know, now you know….this is for all those who drink soy milk, eat tofu, or consume any products that use soy and claim it is a ‘healthy’ option…POP! I am now going to burst your bubble…
I’m not a doctor, biologist, certified nutritionist (although in process of getting that!) BUT this is information gathered that is relevant and true to the best of my (and other certified doctors, nutritionists, etc.) knowledge. Take this information and use it to change or not change your diet, it is up to you (and you may also want to speak with your primary care physician before changing your diet). BUT I care about me, my family, my friends, my readers, and anyone who breathes and I want to spread the warning about soy!

It is unfortunate but true, here in the U.S. and all over the world, there are so many food and beverage options available to us in this modern technologically advanced world which are harmful to our well-being. A LOT of companies and products claim to be ‘health products’. BUT do your homework first before taking their word over what un-biased research tells us.

I used to eat tofu, tempeh, soy milk. I was so happy that I found soy and soy found me…low fat, you can make tofu taste like anything and it isn’t animal protein, soy milk replaced my dairy (after I found out that dairy was not meant for humans and has adverse health effects)…and then one sunny day, my world fell apart…Okay, my world didn’t fall apart BUT I found out that soy is secretly NOT that great for my body! Damnit!!!!!!!!!!!!

Like many others, I wanted to get to and maintain a healthy weight/physique. I wanted my body to operate at optimal well being and capacity. I wanted energy, strength, a long life, yada, yada, yada. No, really, health is SO important to me and should be to you, it affects everything you do and how much you can enjoy your life. Everything you consume should be taken into consideration as to how it will positively or negatively affect your well-being.

Soy…the unfortunate truth. No matter if your soy is organic or GMO, it contains ‘anti-nutrients’, toxins and plant hormones.

  • Protease inhibitors that interfere with protein digestion
  • Phytates which block mineral absorption (zinc, calcium and iron deficiencies)
  • Lectins & Saponins that lead to gastrointestinal and immune disorders
  • Oxalates which can promote kidney stones
  • Oligosaccharides (cause gas)
  • Phytoestrogens or Plant Estrogens – “strong enough in numbers to cause significant endocrine disruption, leading most often to hypothyroidism with its symptoms of weight gain, fatigue, brain fog and depression”. And cause fertility problems!


What the?! POP went my bubble of love for soy. All along I was shopping at the supermarket with a big smile on my face, picking out all these soy products, when little did I know I was harming my body and my ability to achieve my optimal wellness! If you want more in depth information about soy, I have included one of the articles written by a doctor that I read about the adverse affects of soy. SOY IS BAD FOR YOU ARTICLE.

So, if you have been complaining about your inability to lose weight, you think…do I have a thyroid problem?, or are eating soy daily…now you know! Soy is in SO MANY foods on the shelf in your grocery store, so check the ingredient list. Unfortunately, “soy is now an ingredient in more than 60% of the foods sold in supermarkets and natural food stores, with much of it hidden in products where it wouldn’t ordinarily be expected, such as in fast-food burgers, breads and canned tuna” (SOY IS BAD FOR YOUR ARTICLE).

What to eat now? Use whey protein as a protein supplement for shakes and meal replacement. I use unsweetened Almond milk in my coffee and shakes. Whole foods, no more processed crap. Read the ingredient list on everything you eat. And for all of you who are vegetarians…combine nuts, seeds, unprocessed grains, beans to make sure you are getting complete protein.

AND SHARE THIS WITH YOUR FRIENDS & FAMILY!

Health & Happiness, Nat

Vital Tips & Must-Have’s of Travel for Weight Loss Maintenance!

When I say ‘travel’, I mean anything from being out on the road a majority of the day for work, traveling via train, plane or automobile (I love that movie!), hell…basically anytime you are going to be away from home for an extended period of time. You need to prepare for what you will be feeding your body while out and about, or else….you may end up at some fast-food restaurant toxifying your body and undoing all your hard work!!!
Let’s start with work. Some have a kitchen at work and access to a refrigerator and microwave, which is wonderful. You people have it easy! Bring healthy snacks (nuts/apples) to work and pack a lunch (salad, steamed veggies, cooked chicken) & if you need to warm it up, pop it in the microwave. Prep your meals in tupperware for the week on Sunday or at least the night before. If you’re out on the road a majority of the day, prep meals/cook meals than put it in tupperware and put in a cooler bag if need be. Bring some fruit & nuts for quick snack to keep you fueled and ready to seize the day! And for those that have the ability to stop on home, well…make sure your refrigerator is stocked with all the healthy options so you can pop in for lunch and get back to work!

When we travel, sometimes people trick themselves into thinking… It’s PARTAAAY time! I’m going to eat whatever I want and drink whatever I want. Big mistake!! You can undo all your hard work with exercise and diet in this one trip, all for what? Greasy, high sodium, high sugar, high fat, high calorie, highly processed crap (that will make you feel like crap, physically & mentally)…I’ve got one thing to say, IT’S JUST FOOD PEOPLE!! We eat to live, not live to eat. Ask yourself, why am I traveling to this destination? Usually it’s for work, leisure, adventure, sight-seeing? So keep this in mind when it comes to meal time, feed yourself with healthful options, then get on with your trip & learn to enjoy life for the experiences that it has to offer! Here are my tips for those traveling.

First, prepare for the actual traveling part. Whether you’re hopping on a plane, train, or bus, there will be limited healthful food options unless you bring your own. Fruit (apples, bananas, oranges) & nuts or seeds (almonds, walnuts, sunflower seeds) are great snacks you can pack that don’t require refrigeration and can hold you over until you arrive at your destination. Or even pack your favorite protein powder drink mix (MY FAVORITE PROTEIN POWDER) and a shaker cup, all you’d have to do is add water to the shaker cup, and voila! And remember if you’re flying out of the country you must eat your fruit before you go through customs at your destination abroad. WATER is a must! Dehydration can make you crave all sorts of silly snacks and staying hydrated can keep you feeling full longer and keep you from getting headaches.

Second, once you arrive at your destination you will need to go into ‘live to eat’ mode. Whether you’re traveling for work or leisure, you will be eating out often. Main entrees and salads will be your go to items on the menus at the restaurants you visit. Pick light salads or steamed veggies and a lean protein. Ask for them to hold off on the butter. Choose light dressings and sauces that aren’t creamy. And always remember to use portion control! Protein should be the size of your palm minus your fingers, veggies should be two cupped handfuls, and ‘starchy carbs’ should be the size of one of your clenched fists.

To sum it up, remember all the hard work you put into exercise & diet and bring that mentality with you on your trip! Remember why you’re traveling, it’s not for the food, it’s to experience what the destination has to offer! Stay active and do some hiking, volleyball, run on the beach, use your hotel gym! I know you can do it, you will feel much better (mentally & physically) when you return if you stick to a healthy diet and exercise plan while traveling!!

Health & Happiness, Nat

H-2-the-O: Improve your ability to lose weight faster & feel better while doing it!

Improve your ability to metabolize your fat stores, recover from exercise quickly, increase energy, experience clear-mindedness, avoid constipation, improve your ability to absorb nutrients from food sources!

We all know we can die from dehydration…and the fact of the matter is that a majority of people drink just enough water daily to keep us going, but are far from being sufficiently hydrated. We drink soda, coffee, tea, juice, and other sugary drinks or artificially sweetened drinks throughout the day instead of water…this is NOT a good source for hydration people. First of all, these options are either high in sugar or calories or artificial crap that the body can’t process OR they are diuretics (coffee & tea). When there are additional ingredients in our drinks, our bodies have to process that first, and then the body can use whatever amount of water is left. Look, you just need to drink plain water…no if’s, and’s or but’s!

 

Want to improve your body’s capability to burn up those stubborn fat stores?

Without sufficient hydration, your body stops working properly. Your body NEEDS water to perform all of its very important daily tasks. For example, if you’re not drinking enough water, your body’s organs can’t function to capacity, your Kidneys stop working at capacity and the Liver takes over for some of the Kidneys duties…well guess what, your Liver isn’t able to do some of its important tasks…and you know what the Liver does, one of its primary functions is to metabolize stored fat into energy….

So, without sufficient hydration, your liver doesn’t metabolize fat for energy as it should.

Constipated? Fatigued? Want to improve your immune system?

Water helps rid the body of waste. Your blood, muscles, lungs, and brain all contain a lot of water. Your blood helps deliver nutrients to the systems throughout your body, your muscles need water to recover, and water helps your complexion and is important for avoiding those wrinkles ladies…and men! Do you suffer from constipation? Think that taking laxatives will cure your constipation? No, in fact, your bowel function may become dependent upon laxatives, and you can’t take laxatives for the rest of your life…all you have to do is stay hydrated! Hydration is key in proper digestion and bowel function, without water you will be constipated. Fully hydrated = blood efficiently delivering nutrients throughout your body, efficient waste/toxin removal, regulation of body temp., properly functioning digestive system and bowel function = Happier, healthier, much better feeling you! Not to mention, aids in weight loss and weight management!

So now that I’ve lectured you on the importance of H-2-the-O…How much water should you drink????

Every person’s water requirement for proper hydration will be different. A general rule states that you should drink half your body weight in water…so if you weight 150 lbs…you should drink 75 ounces of water/day. BUT, there are several factors that can affect your daily requirement for H2O. You must take into consideration the following. Your metabolism, health conditions (liver disease, sick?), activity levels (daily exercise?), climates (hot/dry/humid/cold), altitude (high altitude?), weight (overweight?)…below is a link to a decent tool to calculate how much water you should drink daily. Figure out what you need to drink/day and then read my tips to saying hydrated below.

Daily Water Requirement Calculator

http://nutrition.about.com/library/blwatercalculator.htm

Tips to Remembering to Drink that Water Every Day:

It’s not easy to stick to your new goal of drinking ‘X’ ounces of water per day. So here are a few methods I show my clients to help them stay hydrated!

1. “Rubberband Man”: If you must drink 8 bottles of water/day. Put 8 rubberbands on your wrist, and take one off each time you drink a bottle of water.

2. Buy a good BPA free water bottle. Calculate how many times you need to fill this water bottle up to meet your daily requirement. Bring this water bottle with you EVERYWHERE. Drink a few chugs per hour. If you need to drink 4 water bottles/day. Try to drink 2 water bottles before noon, and two after 12PM before 7PM.

3. Buy a few cases of water. Every morning, pull out the number of water bottles you need to drink for the day. Take with you to work. You should just about finish up drinking all of the water bottles by the time you get home if you work a 9a-5p job.

4. Replace your soda drinking/sport drink/other soft-drink or flavored drink with water! No more soda or flavored drinks people!

I know you can do it. And if you are trying to lose weight, or are affected by any of the above health issues, than that’s a motivation in and of itself to jump on the ‘hydration train’!…or else….say hello to my lil’ friend!!! lol…

 JUST KIDDING!!! —-> Health & Happiness, Nat