Why use a Fitness Coach vs a Personal Trainer?

In a generic gym environment, people who are new to working out, or are uncomfortable with their image, can easily feel intimidated and uncertain. They may go a few times, but unless they are guided and directed, statistics show that many members who sign up for a gym membership rarely use it. A fitness trainer can give you the direction and guidance you need, all from the comfort of your own home. No longer do you have to worry about prying eyes, or feeling out of place. Once you begin working out in your own environment where you feel protected and secure, you will be surprised at how quickly you regain confidence.

What’s the difference between a fitness coach and a personal trainer?

Statistics have shown that a fitness coach, not a personal
trainer, will produce better results than a personal trainer will.

Personal training is the service, (usually provided by your gym), of guiding you
through a workout, fitness coaching is the service of
guiding you through getting you a fit body (more than just
a workout). Having a fitness coach with you every step of
the way will help you to avoid the confusion and misleading
info out there and find out how to maintain fitness as a
way of life not a temporary condition. Personal trainers guide you

through physical work out sessions rarely addressing the need to

address the full body, including diet, metabolism, conditioning, etc.

What should you look for in a fitness coach?

What experience do they have in the fitness industry?

A highly dedicated and motivated fitness coach will be
dedicated to fitness as a career. You don’t want someone
who has personal training as just a hobby or temporary job,

who thinks hanging out at the gym is a social event. Look for

a fitness coach who dedicates themselves to continuous learning

and continuous improvement, who has proven credibility through writing,
speaking and credentials.

Do they have published articles? Are they relied upon by
the media? Do they give presentations to public groups?
Have they been interviewed as a credible source for fitness
information? These are things to consider to help determine
if they are actually serious about fitness, which means
results for you.

Look for a fitness coach that addresses more than just
working out. Look for someone who will show you how to
include proper eating habits, motivational strategies to
keep you going with your fitness program, and gives you a
detailed plan of action to get you to that body you desire
in the shortest amount of time possible.

If you don’t address each area you going to end up sunk
with wasted time and $$.

That is the difference between a personal trainer and a fitness coach–we can help!

800 571 5722

www.invisiblefitness.com

ask about our specials and payment programs!

I have found the fountain of youth!

Dear JJ,

I want to share a conversation I had last week with a new acquaintance. I said my workouts with you had helped change my life! She could only say, ‘”I can’t afford her”; I have no time I am so busy building my business. I just can’t spend this money right now.”

I said, “Are you thinking that JJ’s workout is about just moving your muscles?”  For me personally, I experience JJ as a life coach. She shows you how to heal yourself. She shows you how to get stronger. These workouts have changed my workouts from pain to healing. Through these exercises, JJ explains how and why you’re doing every movement a certain way.

JJ is love. She is very dedicated to helping you. I am learning how to eat and make better choices. I feel like I am learning HOW to take care of myself, since I started working with JJ. It has been a better way to take care of myself because she has given me tools to work with like my heart monitor, proper form, and tips for preparing to walk to avoid my reoccurring shin splints!

You get into work you didn’t even know you were capable of! The instruction becomes so fluid your brain / body connection starts cooperating!

But I didn’t realize all this at once. It was my friends and family who started asking me what was I doing differently. I was changing right before their eyes and my attitude and moods had improved so much even my boss took me aside to ask what I was doing. I really was taken off guard. All I could do was smile and tell them about JJ.

She is a very loving and gentle person. JJ makes me feel she cares and she is full of good information. She understands women’s bodies. She understands nutrition. JJ is a good listener. JJ and Jeanne Peters work together and I was fortunate to find them both.

I was 60 when we started working out this past year. My first fear was that I was too old to get results. Every workout for me ended in pain. My knee and hip joints hurt most of all before I started working with JJ.

JJ knows the mind body spirit connection and that is way true healing can take place. And you know the law of attraction and that we are all one. It is great to have a person like this in your corner. We all need a coach to put it all together.

The most frequent comment I hear is that I now look younger. Did I find the fountain of youth?  I believe I did.

Sharon Gelafio

Why you should NOT make a New Year’s resolution for fitness!

How many times have you said “My resolution for this year is to lose weight?” Or “eat better” Or any one of the many ways you could frame taking better care of your fitness or health?

And how many people KEEP that? The fitness and diet industry knows that millions of people make that resolution- it’s the biggest season of the financial year for us!

But then what happens? January people are gung ho and join a gym, buy the running shoes, set the clock earlier to get the workout in and start making healthier food choices.

This usually lasts 2-4 weeks. Once February rolls around and after you’ve missed a few workouts, had an extra dessert a few nights and partied it up at the Super bowl party– a lot of people throw in the towel.

They expect to see results fast. They make BIG changes quickly and find it hard to keep them up after a few weeks.

The habit is to say you want to lose weight or get healthy. Most people think that means they will put 15% effort into it daily and the rest of their life doesn’t need to shift.

Changing your body means changing your life. You eat 2-6 times a day. Every day you get up and everyday you go to sleep. The defining factor in changing your body and health for good is what you believe and therefore how you act- all the time.

What do you tell yourself before you eat? What do you tell yourself about working out?Do you justify putting everyone else and your work before you? If you think adding exercise and “trying” to be more conscious of food is going to work in the long run, you have probably been making a new year’s resolution about this for many years-unsuccessfully.

So what do you do?

1. If you are not ready to change your life, one step at a time, then I would reframe your resolution. You set yourself up to fail but setting such a big goal without being willing to make the necessary shifts to support it.

2. Change one thing at a time and do not expect miraculous results quickly.

3. And get some help. I’d suggest a fitness/life coach over a trainer or a trainer that coaches so you can start to analysis what it is you believe and what limiting beliefs you have that keep you where you are. If you have made this resolution for more than 3 years and you are still not at your goal, it’s time to get some help.

We offer fitness/life coaching. We believe that is the way to achieve lasting results.Having a trainer is nice. Most people work hard with someone there. But the pitfall is how you behave when they aren’t there. We want to make you accountable to yourself first (as well as us) and set you up with the tools to support you forever.

Written by J.J. Flizanes, Director of Invisible Fitness. 800 571 5722, www.invisiblefitness.com

Top 10 Fitness Tips for Success!

1. Stop stepping on the scale. Do it ONCE and then put it away for at least the entire month- or 2. Scales throw off your emotions and give you feedback that is inaccurate to what you are looking for. It’s not worth the upset and it’s a narrow focus. I have clients on the 90 Day Health and Body Makeover weight in at the beginning and then commit to not stepping on the scale at all for 3 months.
2. Start logging your food. Most of us do not really pay attention to what we eat so we are “shocked” when we gain weight, even on an exercise program. Logging your food will also bring conscious awareness to how you feed yourself. This awareness can help you change your patterns and get you to your goals. Carry a note pad in your purse or car so you can log your meals in a timely manner after you finish them so you do not forget. If you wait til the end of the day, the task feels more overwhelming and you’re likely to forget something.
3. Schedule your workouts. Put them on the calendar or in your palm pilot or blackberry just like any other meeting or event. If you do not make time for it, time does not just “appear”. We all have the same 24 hours in a day-blocking out time for you is not only important for your health but also in setting an example of your importance to your family, friends and collegues.
4. Post pictures of yourself or a fitness and health example of what you would like to achieve as a reminder and motivator. You can also make a vision board to inspire you. Pictures and images translate energy to us subconsciously. If you intend something to happen and then support your efforts with energetic triggers such as a vision board- you will get there faster.
5. Stock up on fruits and veggies for snacks and make them VISIBLE and AVAILABLE in your refrigerator. If you don’t see it immediately, you will forget it’s there! Make them finger foods at your disposal.
6. Drink water! The body converts fat into energy and releases fat IN WATER. Your body fights disease and toxins in water. All of your body’s functions have to happen in water. If you are dehydrated, you are slowing down your body’s ability to change. Drink at least 4-6, 10 oz glasses or bottles a day.
7. Get your 7-8 hours of sleep EVERY night. When your body is stressed and not completely rested, your cortisol levels increase and the body holds onto fat as well. Your body changes ” in rest”, not in work. When you sleep less you also overeat. Your body needs energy so you think food will satisfy that and it doesn’t. Not getting enough sleep can sabotage a weight loss plan.
8. Add resistance training to your workout plan. This is your long term investment for strong bones and a healthy metabolism. You increase your resting metabolism ONLY by adding lean muscle. Fat is inactive tissue and does not need energy. Muscle requires energy and also helps get that sleek, sexy, tight look in your body.
9. Use a heart rate monitor when doing cardio. This should be one of the most important tools you use. If you are doing cardio without a heart rate monitor- how do you know if you are being effective and efficient? How else can you tell when it’s time to increase your intensity? Why waist time and plateau? I recommend and carry the Polar F6.
10. Read labels. Know what you are eating. Read the ingredients- do you know what everything is? The more natural and clean you can eat- the better you will look and feel.

By J.J. Flizanes

Director of Invisible Fitness and named best personal trainer in Los Angeles for 2007 by Elite Traveler Magazine.

www.invisiblefitness.com

800 571 5722

5 Foods To Ditch Next Year

By Jeanne Peters RD

Nutrition Director

Nourishing Wellness Medical Centre

1-310-792-7830

www.nourishingwellness.com

Yes, 2008 is just around the corner and you can make it the healthiest year of your life. To begin, call in your inner magician and let’s transform your kitchen into a place to support your highest health. These steps will help you get started making the kitchen transition by getting rid of 5 ingredients that compromise your health. You’ll also learn why these foods should be eliminated from your diet and what foods to replace them with. Pick a day for your kitchen makeover. Get out a big trash can and then open up the refrigerator and all your cupboards. Now you are ready to begin! If you need more support, don’t hesitate to call me for a free 30 min nutrition consultation to help you evaluate how to integrate sustainable eating choices into your week with ease!

REFINED SUGAR & ARTIFICIAL SWEETENERS

In today’s over-processed, sugar-crazed society, the average person consumes 154 pounds of sugar per year! That’s 53 teaspoons of sugar per day!

Trash It: It’s fair to say that no other food contributes to as many health problems as sugar. So if you want to achieve your optimum health potential, avoiding sugar is the best place to start. You can begin your kitchen transition by throwing out that big bag of sugar and all those little packets of artificial sweeteners. Then get rid of all the products in your cupboards and refrigerator that are made with refined sugar (sucrose, high fructose corn syrup, dextrose, maltodextrin). This will include all commercial brands of cookies, candy, pop, ice cream, pastry, cakes and pies. It may seem like a good idea to pass these foods along to family, friends, neighbors, or coworkers–but considering the problems caused by excess sugar consumption, it’s best just to throw them out. Even if it seems like a waste of money at the time, the savings in your health, and the health of those you care about, will be well worth it.

Stash It: The best sweeteners to use are those that occur naturally such as raw cane sugar (Rapadura), pure maple syrup, raw honey or molasses. These are best used for baking. Stevia, an herb that is much sweeter than sugar but does not affect blood sugar levels, can be used for sweetening beverages (if necessary in the initial stages of transitioning your diet). Keep in mind that even natural sweeteners can affect your blood sugar and contribute to cravings for sweets. For this reason it’s best to avoid eating sweets by themselves; instead include dessert made with whole foods as part of a balanced meal, no more than 2-3 times per week. Good fats and protein help to stabilize blood sugar and reduce cravings for sweets. A steak with some steamed veggies and butter, a salad topped with a dressing based on olive oil and a couple of naturally sweetened cookies would be a healthy and balanced way to include dessert. Avoid having dessert with a meal that is high in carbohydrates like pasta, bread or rice.

WHITE FLOUR

Now that you’ve eliminated the sweet sugar from your kitchen, your next step is to get rid of the “other” sugar–white flour. White flour breaks down just like sugar in the body and can lead to many of the same problems as white sugar. During the process of turning whole wheat into white flour, the B-vitamins as well as vitamin E, calcium, zinc, copper, manganese, potassium and fiber are removed. Due to the lack of fiber in white flour, it is a major contributing factor to constipation and other bowel problems. Wheat and gluten ( the protein found in wheat and other grains) are major allergens and can cause reactions such as headaches, fatigue, malabsorption, irritability, upper respiratory congestion, nausea, thyroid issues, diarrhea and other bowel disorders like celiac and Crohn’s disease. In my practice, I have discovered that over 70% of all people are gluten sensitive so that probably means YOU! If so, eliminating wheat, rye, barley and commercial oats will probably improve your health in more ways that I can share in this article.

Trash It: Search for anything in your kitchen made with enriched wheat flour and toss it out. That includes most commercial breads, crackers, pasta, bagels and stuff like pancake mixes. While you’re at it, you can throw out white rice and all other processed grains such as corn bread mixes, instant oatmeal, and all processed grain cereals–even if they are organic. During the extrusion processing of whole grain flakes and puffed cereals, high temperatures and intense pressure destroy nutrients, cause fragile oils to become rancid, and make the processed cereals very difficult to digest.

Stash It: Although many commercial brands offer “whole grain” breads available at the grocery store, there are none that I really recommend. In most cases, the bread is still made from enriched wheat flour with a few whole grains added in. And even if the bread is made purely from whole grain, it most likely still contains unhealthy ingredients like high fructose corn syrup and partially hydrogenated oil. To get good quality whole grain bread, you’re going to have to take a ride to your local health food store. Look for bread that is made from whole grains, even better organic, sprouted whole grains. My favorite brand of bread is Alvarado St. Bakery, which is available at most natural food stores. If yours doesn’t carry it, ask them to. It’s a light bread with a chewy texture, a perfect sandwich bread! You can also find whole grain pasta and bagels, however, they are extremely high in carbohydrates and have a major effect on blood sugar. So unless you can use control to limit the portion of those foods and eat them sparingly, it’s best not to eat them at all. Focus on brown rice,quinoa, starchy vegetables like yams, sweet potatoes and pastas made from quinoa or brown rice as a healthier alternatives.

HYDROGENATED VEGETABLE OILS

For many years the media have told us to replace saturated fats with unsaturated fats, like those from vegetable oils. This is not very good advice considering that, in the process of producing vegetable oils, toxic chemicals and high temperatures are used to extract the oil from the seed or bean. In this process virtually all of the nutritional value has been destroyed, not to mention the fact that high temperatures turn the oil rancid before you even bring it home.

Even worse, most vegetable oils in processed foods have been hydrogenated, a process that rearranges the fatty acid molecules and creates trans fatty acids. Not only are trans fats difficult to digest, but they have also been implicated as a cause of cancer, heart disease, diabetes, obesity and sterility.

Trash It: Since most packaged food that contains sugar and white flour, also contains hydrogenated oil, you should have already eliminated those foods from your kitchen anyway. Hydrogenated oils are found in almost all processed foods, commercial salad dressings, sandwich spreads and, of course, margarine. Rather than just throw away these items, rinse out the containers and recycle them–at least it won’t be a total waste.

Stash It: A “must have” in your kitchen is healthier fats like real butter! Butter is a rich source of fat soluble vitamins A, D, E, and K. and contains important minerals like manganese, zinc, chromium, and iodine. The saturated fat in butter enhances our immune function, protects the liver from toxins, provides nourishment for the heart in times of stress, gives stiffness and integrity to our cell membranes, and aids in the proper utilization of omega-3 essential fatty acids. Butter will add extra nutrients and flavor to your vegetables, whole grain breads and sautéed dishes. Organic butter produced without the use of hormones, steroids, and antibiotics is available at natural food stores and even many grocery stores. Another important oil to stock in your kitchen is olive oil. Olive oil is a rich source of antioxidants, relieves the pain and inflammation of arthritis, normalizes blood fats and cholesterol, stimulates strong gallbladder contractions, and is known for increasing longevity.

Another fat you may want to try is coconut oil, a once-maligned but very healthy fat that is making a come back. Coconut oil is a rich source of medium-chain saturated fatty acids, especially lauric acid, which has strong antifungal and antimicrobial properties. Coconut oil is extremely heat stable and can be used in baking, frying, sautéing, and especially for making popcorn! I recommend unrefined, organic coconut oil from Garden of Life–available online or at many natural food stores.

COMMERCIAL SALT

The salt that you find in table salt and most processed foods is sodium chloride. Salt in this form has been processed at high temperatures, which changes the molecular structure and removes vital minerals from the salt. Table salt also contains additives, anticaking agents, and even sugar. Excess salt consumption is associated with high blood pressure, fluid retention, heart and kidney disease.

Trash It: Dump out your salt shaker and toss out all other packaged or processed foods with a high sodium content. This should be pretty easy for most people.

Stash it: We have been told for years to avoid salt, but following this advice can lead to even more problems. We are all salty on the inside–our blood, sweat, tears, and even our urine–it’s all salty. It’s important to replenish the salt in our body, using the right salt is what makes all the difference in the world. The best way to put salt back into your body is to use Celtic sea salt. This high quality salt contains over 80 balanced minerals from the sea. Celtic sea salt is essential for maintaining proper fluid balance and utilization in the body. It also normalizes blood pressure, enhances digestion, and nourishes the adrenal glands. Celtic sea salt is available at many natural food stores or can be ordered through The Grain and Salt Society, call 1-800-TOPSALT.

High Cholesterol and Low Cholesterol Foods

Which foods have the most Cholesterol?

Cholesterol is produced in the liver; therefore all animal food products contain some cholesterol.

How much cholesterol should you have each day?

If there is a history of high cholesterol, consume less than 200 mg per day.

If there is not a history of high cholesterol the American Heart Association recommends no more that 300 mg per day. A product is considered low in Cholesterol when it has less that 20 mg per serving.

Liver 410 mg per 3 – ounce portion

Egg Yolk 212 mg per 1 yolk

Regular Ground Beef 74 mg per 3 ounces

Chicken Breast 71 mg per 3 ounces

Whole Milk 33 mg per 1 cup

Which foods have the least amount of Cholesterol and Saturated Fat?

All fruits and vegetables have zero cholesterol and little to no saturated fat.

Nuts also have zero cholesterol, however, they do have saturated fat. Saturated fat increases blood cholesterol. Therefore, choose foods with low saturated fat.

Dietary Fiber – How much is enough?

Total fiber intake should be 20-35 grams per day for adults. Soluble fiber sources include oats, legumes, fruit pectin, psyllium and certain gums. Fiber acts like a sponge and helps to pull LDL cholesterol, also known as bad cholesterol, out of your system so that it is not absorbed into the blood. This factor may be involved in the association between fiber intake and decreased incidence of Coronary Artery Disease and death.

Sources of High Fiber

All Bran Cereal 10 g per ½ cup Bran Buds Cereal 12 g per 1/3 cup

Split Peas 16.3 g per ½ cup Black Beans 15.0 g per 1 cup

Pinto Beans 14.0 g per 1 cup Lentils 15.6 g per 1 cup

Pear with Skin 6.0 g per 1 large Apple with Skin 2.8 g per 1 small

Banana 2.2 g per 1 small Turnip, Cooked 4.8 g per ½ cup

Broccoli 2.3 g per 1 cup Sweet Potato 3.0g per ½ cup

10 Tips to Stay Trim During the Holidays

1. Family get togethers do not have to mean sit and eat.  Quality time together can be spent doing other activities.  Try to clear the table while people are slowing down and are almost finished to take away temptations of over eating.

2. Traditional meals probably contain high calorie ingredients such as pasta, butter, oil, cheese and sugar.  Be creative and consult some low fat cooking sources on alternative ingredients that will cut several hundred calories per dish using items like egg whites, applesauce, fruit paste, lighter versions (not fat free) and etc.  No need to tell the family–they probably won’t notice!

3. Add some new dishes to the dinner table of salads, vegetable, fruits and broth-based soups.  These are generally healthier choices so you can fill up in these and eat less “bad” stuff.

4. Schedule in your exercise in the mornings if you can.  Physical activity will start the day off right and help you to make better food choice all day long.

5. Learn to say “No Thank You”.  You do not have to try every dish prepared or eat all that you take. Starving children around the world will not benefit from the extra pounds of body fat you will accumulate after you clear your plate several times to be polite.

6. While in preparation, only sample the food that is necessary.  You could potentially eat 500-800 calories in sampling before you sit down to eat.  Ask your family to taste and give feedback as well.

7. Sugar free hot cocoa with marshmallows prepared using water is about 50-80 calories per serving (depending on brand). Regular hot cocoa with whole milk can run you 200 calories for an 8-10 ounce serving.  There are ways to alter small things that make a big difference.

8. Eat ONLY until you are satisfied, NOT full.  If you sit at the dinner table for more then 2 hours, you are probably going to eat more then you need to because it’s there.  Pay attention to when your body feels good, not when you need to unbutton your pants!

9. Keep a log of ALL of your exercise and food.  The average amount of calories for an adult between the ages of 30-55 who participates in moderate activity of 2-3 hours a week is 1800 (women)-2500 (men).  The average holiday meal including drinks can average around 2800-3200.  You don’t need to count the calories, just pay attention to it and be honest.  Logging keeps you aware of why the scale goes up and down.

10.Holidays are stressful times and sometimes depressing for some.  Exercise boosts your body’s production of serotonin, the body’s “happy drug”.   Don’t let stress win!  If you need some support in getting the gym or doing your home workouts, hire a trainer.  You’ll be glad you had the discipline and you will be ahead of the game for the New Year!

Written by J.J. Flizanes, Director of Invisible Fitness, 800 571 5722

SUPERMARKET SMARTS Top 10 list

1. When choosing bread products, look for those that have at least 3 grams of fiber and 3 grams of protein per serving to slow down the absorption and decrease possible insulin spikes. You will feel more satisfied as well. Calories per slice range from 60 to 140 per slice. Read the label.

2. Peanut butter and string cheese are not proteins. They have protein in them, but are not considered a protein. At 200 calories per 2 tablespoons, peanut butter has 14 grams of fat and 7 grams of protein. When the fat is double the protein, you can bet it’s a fat ( high in polyunsaturated fat that helps to lower cholesterol, but nonetheless, it’s a fat). Read the label

3. Fat free does not mean calorie free! Count calories not fat. The body needs fuel like your car needs gas. Fuel = energy, Calorie=energy. Lower fat often means lower calorie but some brand name products add twice as much sugar to compensate so look at total calories and serving size.

4. Try a new vegetable every week. Ask the grocer (sp?)about some of the ones you haven’t tried. People avoid new fruits and veggies for fear of not liking it or not knowing what to do with it! Most people, even the healthy ones, eat the same 10 foods everyday. That isn’t considered healthy when you see what vitamins and minerals you are missing from the ones your are not eating!

5. “98% fat free” in most meats is based on VOLUME not calories. A product that says 98% fat free might actually be 50% calories from fat.

6. Heart healthy? Hydrogenated oils are found in 98% of margarine products and in preserving certain crackers and cookies and other products. This means the take a NON saturated fat and make it a saturated fat. We call them transfatty acids and we digest them and break them down like a saturated fat. You will find Hydrogenated in the ingredient list. AVOID THEM IF YOU CAN. Use polyunsaturated fats like avocado, nuts, olive oils which contain polyunsaturated ( the best kind ) and monounsaturated fats.

7. Sugar. Before you flip out over the grams of sugar per serving, check to see what form the sugar comes from . Dates, figs, honey, and molasses have health benefits. Granulated sugar does not.

8. Wine- if you drink wine, choose red. There are an abundance of antioxidants in red wine.

9. Choose dark. Chocolate lovers should know that 1 ounce of dark chocolate has more antioxidants then 1 6 oz glass of red wine!

10. READ LABELS!!! ASK QUESTIONS!!! and consult with a nutritionist if you need more help choosing food that best support what you are doing with your health.

Written by J.J. Flizanes, Director of Invisible Fitness www.invisiblefitness.com 800 571 5722

Eating Wisely for Hormonal Balance

By Jeanne Peters RD

Nourishing Wellness Nutrition Director

310-792-7830

www.nourishingwellness.com

Eat within one hour of waking up. The only exception to this rule is if you are going to work out with in 30 minutes of waking up.

If you are having a pre-workout snack it should consist of a small amount of protein and a small amount of low glycemic carbohydrate to help sustain your energy during a workout.The less food in your stomach, the better.

Eat less, Less often. Eat every 4-5 hours – go as long as you can to keep insulin low but don’t go too long so that stress hormones start to rise.

Eat 3 meals and 1-2 snacks. Use snacks to avoid hypoglycemia and cortisol rise, as your metabolism improves you will not need them as frequently and possibly not at all.

Stop eating BEFORE you feel full. Start eating when you feel slightly hungry

Use PaleoFiber ( avail in our office) or other high fiber snack between meals to reduce appetite by keeping ghrelin hormone (your appetite hormone) suppressed.

Enjoy healing teas in between meals such as green, white, ginger, licorice, roobois, ginseng, red clover, mint, lavender, nettles, damiana or a combo of these herbs and teas

Eat optimal amounts of protein at every meal to keep from getting catabolic & help maintain lean body mass.

Eat your veggies! Aim for at least 1 cup of colorful raw or ½ cup of cooked veggies at lunch and dinner.

Enjoy healing herbs and spices with your foods: Add curry and turmeric for it’s phtyoestrogenic & antioxidant properties. Add cumin, rosemary, ginger, thyme, fennel and dill, dill seeds and apple cider vinegar or lemon to aid digestion and harmonize the hormones.

Drink plenty of pure spring water throughout the day between meals and snacks.

Limit fluid intake to 4oz with meals so that you don’t dilute your precious enzymes

Follow the 3 Bite Rule. if something is really worth it, enjoy 3 polite bites guilt free! Try this rule with something decadent like extra dark chocolate!!

HEALTHY MEAL PLANS for WEIGHT LOSS

By Jeanne Peters RD

These meal plans focus on offering a higher percentage of high fiber carbohydrates, small amounts of healthy fats along with high-protein foods. A higher percentage of your calories coming from protein send signals to the brain that keep you from being hungry for hours-stronger signals than either carbohydrate or fat. As the protein in your food is digested in your intestines, it is broken down to amino acids, some of which can enter the brain, where they can affect the balance of signals that monitor how hungry or full you are.

BREAKFAST ( These breakfast offer approx. 200 calories & 18-24 gms of Protein)

• 1 –2 eggs, 1 TJ Low-carb or corn tortilla, salsa, extra veggies such as spinach

· 1C Kashi Go Lean cereal, 1 C LF milk, 1/3 C fresh or frozen fruit, ½ scoop Paleomeal*

• 1 cup steel cut oats w/ 1 scoop PaleoMeal* & 2 tbsp flaxseed meal (add after cooking)

• 1 cup cottage cheese or quality yogurt, 1/2 cup berries & 2 tbsp flaxseed meal

• 1 slice Ezekiel bread with 2tsps of almond butter, 1 hardboiled egg

-or- meal replacement

• PaleoMeal shake*: Combine 1 scoop protein powder, 1 C milk, 1/3C frozen fruit with 2 tbsp flaxseed meal or 1 tsp flavored Omega Synergy Oil or Carni-clear

LUNCH/DINNER ( These lunches offer about 400 calories and approx 21gms protein)

3-6 oz of Protein + 2 vegetables ( 1/2C-1C) + salad + ½-1C starchy vegetables or grain
Example:

· 6-8 ounces Skinless Poultry Breast, Fish or Shellfish or 3-6oz of Tofu or Tempeh

· 1 cup broccoli + 1 cup steamed carrots

· unlimited amount of tossed green salad with seasoned wine vinegar

· ½ -1cup sweet potato or brown rice

· 1-2 tsp of healthy fat ( olive oil, walnut oil, butter,low fat sour cream or crème fraiche

Other meal ideas

• 3 oz Grilled chicken or shrimp, lean beef over 2 cups of salad with 1 tbsp of olive oil vinaigrette, ¼ C. garbanzo beans, 1 small sweet potato, yam (tennis ball size) 1 tsp butter

SNACKS (approx 150-180 calories and 5-10 grams of Protein)

1 piece string cheese and 1 piece fresh fruit

1-cup berries or apple & 10 raw nuts

4 stalks of Celery with 2 tbsp Hummus or low fat ranch dip

PaleoMeal shake (see above)

PaleoBar ( available at the front desk)

10 rice crackers with 2 tbsp hummus, yogurt dip and ½ piece of fresh fruit

1 Hardboiled egg slice, 1C Vegetable juice, 2 rice cakes or 10 rice crackers

1 C. LF yogurt or LF cottage cheese, 2 tbsp. Flaxseed meal, 1/4C frozen fruit

1 C mixed fresh vegetables, 1/3 C. cottage cheese

1C green tea, ½ C pineapple or orange slices , 1/3 cottage cheese

Planning Your Exercise

Aerobic Activity
Aerobic activity strengthens the heart and bums calories. You can begin planning an aerobic exercise program by following the “FITT” guidelines below.

Frequency: Do aerobic exercises 3-5 times per week, depending on your fitness level. If you are just starting out, you may want to do multiple, short exercise sessions on a daily basis instead.

Intensity: Your goal is to exercise at 60-90% of your maximum heart rate, depending on your fitness level. To determine your exercise intensity, follow these simple steps:

Step 1 Calculate your maximum heart rate (HRmax):220 – your age
Step 2 Calculate your training heart rate: (HR max) x (0.60 – 0.90) NOTE:This is your goal!!!
Step 3 Calculate your I minute heart rate during exercise:
=> Find your pulse at the side of your neck or at your wrist.
=> Count your pulse for 10 seconds.
=> Multiple this number by 6.
=> How does this number compare to your training heart rate goal in Step 2?

Time: Exercise continuously for 20-60 minutes, depending on your fitness level. If you are just starting out, you may want to do multiple sessions of shorter duration (i.e. IO minutes).

Type: Do aerobic or uninterrupted activity which raises your heart and breathing rates over a period of time. This includes brisk walking, jogging, bicycling, swimming, or stair climbing. Try alternating different activities so that you don’t get bored.

Resistance Exercise
Resistance exercise strengthens bones, builds muscle, and increases metabolism. This type of exercise should be performed 2 times per week and can be performed with dumb bells, weight machines, therabands, or your body’s own resistance (e.g. push ups, sit ups, dips, leg lifts)

Type of Exercise: Walk____Jog____Bike____Swim____Other_____

220 minus Age:	Training HeartRate		Days/Week	Minutes/Day
If sedentary x (50 to 60%) =	______________	Initial	______________	______________
If acfive x (60 to 70%) =	______________	Goal	______________	______________
If fit x (70 to 85%) =	______________

5 Tips to Build Your Booty

1. Ladies don’t be afraid of leg exercises. A lot of women think that building their legs will only make them “bigger”. Well they will get bigger if you only do resistance training and forget to tweak your diet and add cardio! Most lower-body exercises include the glutes, otherwise known as the “toosh”, and will help firm and tone that backside.
2. Kickboxing is a great form of cardio that uses the quads and glutes to lift and push. I have seen all my female clients improve their glutes through this and get their own “butt lift”.
3. Spinning also can kick your butt literally if you climb those hills!!!!
4. Stair climbing- and I don’t mean the stair master. Try taking every other stair next time you have steps to climb. Be sure to have your entire foot secure on the step ahead of you though before you transfer your body weight. GO SLOWLY. The slower the better. Caution- don’t do this in heels please!
5. Isometric training- depending on the state of your knees, a wall sit or isometric squat will burn your bottom into shape! Start to perform a squat, stick you butt back behind you as you lower yourself down like you were going to sit back on a chair. When you get 75% of the way down to where you can still hold yourself upright, stop and hold! Hold it for 60-90 seconds.Repeat as many times as you can handle!

To Stretch or NOT to Stretch…

What is a stretch? In very basic terms, a stretch is the lengthening of a muscle. We consider it a “relaxed” state. But in order to get one muscle into that relaxed and lengthened state, another muscle has to be shortening.

There are 2 types of stretching- passive and active. We consider passive BAD and dangerous. We encourage you to use active stretching. Studies from the American Journal of Applied Physiology and reports brought to us by the American College of Sports Medicine show that passive stretching can decrease strength. Passive stretching can tear your soft tissue thus creating less available muscle for you to create power.

So what’s the difference between active and passive stretching? Passive stretching is when an outside force other than your own muscle is pushing or pulling your body into a range of motion that you can’t do by yourself.

Other factors to consider: everyone has a different structure. And your structure will determine it’s function–not the other way around. No one can decide to become a contortionist. You either have large joint spaces and longer or loose ligaments so you can fold yourself or you do not.

Stretching naturally occurs when you exercise. In order to contract a muscle, the opposite muscle groups have to be relaxed and lengthening.

Here is one good example. The Bridge is an exercise that contracts ( or works) the hamstrings, glutes and lower back. It stretches the quads, hip flexors and abs. Use your exercise wisely. Pick different exercises every few weeks that work though different ranges of motion so you gain active flexibility and you can stop pulling on your legs since that won’t do you any good!

Bridge: On your back, knees bent, feet slightly wider than hips, push your butt in the air using your glutes and hamstrings. Lower slowly but

hover over the ground-do not rest. Start with 20 reps/ 2 sets. Increase resistance by crossing one leg over the other and only lifting with one leg.

A Mediterranean Diet Can Prevent Wrinkles

The fountain of youth may be as close as the ingredients found in your kitchen, study findings suggest.

A diet rich in fruits, vegetables and unsaturated fats may ward off wrinkles by boosting the skin’s natural defenses against sun damage.

In an international study of eating patterns and skin aging, investigators found that dark- and fair-skinned people who ate plenty of wholesome foods but passed on soda, whole milk and sugars were less prone to wrinkling. The effect of this way of eating was consistent from sun-drenched Australia to sun-deprived Sweden.

Some of the skin-smoothing foods included:

green leafy vegetables like spinach and kale

celery

Legumes like broad and lima beans

olives & olive oil

nuts

eggs

yogurt

Fruits such as cherries, melon and apples

The researchers found that even when they factored in age and smoking — which is linked to premature skin aging — diet still played a role in wrinkling of sun-exposed skin.

Overall, people who ate more of the foods that are universally recommended for good health had smoother skin. The study authors speculate that certain foods offered skin protection due to their high levels of antioxidants such as vitamins A, C and E. The skin, they note, is a “major target of oxidative stress.” The study revealed that higher intakes of total fat, especially monounsaturated fats found in olive oil and nuts, along with calcium, phosphorus, magnesium, iron, zinc and retinol were correlated with less actinic skin damage.

Jeanne’s suggestions: This study demonstrated that the common foods found in the Mediterranean diet can be your first step towards healthy skin. I strongly recommend including a large salad every day with lots of greens, beans, walnuts and a dash of healthy olive oil. For dessert, try a bowl of lowfat yogurt, fresh seasonal fruits and a tbsp of flax seed meal and enjoy the nourishing benefits of healthy eating and healthy skin today.

Reference: Journal of the American College of Nutrition 2001;20:71-80

Changing Your Lifestyle

For almost 10 years, I have witnessed many people who want to change something about their body. Most of the time, it is the physical appearance. Some of the time, it’s about health and longevity. In all cases, there are several components that you need to understand to be successful for the long term. Otherwise, there will always be a new fad, a new diet, and a new way to get fit fast that doesn’t last. Each newsletter I will focus on one of the 7 Steps. There is no particular order as they are all important. Our journeys will all be different in terms of what information we need at any given time to make an impact on our lives.

Step #1 Lifestyle Change. Yes. Life STYLE change. What you are doing now got you to where you are. If you were happy with that, you would not need to read this. This is a learning process. If “fast and easy” worked, we would have stopped looking for new ways. Life style means the foods you eat, the kind of stresses in your life, the kind of exercise you do, your habits….about anything relating to food and exercise. Or lack of it… Do you want to take care of your body? Are your body and health important to you? If you answered yes to your body being important, what are you doing on a daily basis to take care of it? If you are doing nothing, then why not? These are the MOST important questions you need to answer before getting started. If exercising isn’t YOUR idea, you might not stick to it very long. And if you are looking to get motivated, ask yourself who gets affected when you get sick or aren’t here anymore. Are they important enough to you for you to take care of yourself? List for yourself 5 reasons your body and health are important. Then list 5 things you are doing to take care of it every day. Most people can’t do a life makeover in 48 hours and have it last longer term. Set some short term goals and implement them starting today!

1 in 3 Adults has CVD

FACT: 1 in 3 adults has some for of CVD (Cardiovascular Disease) In 2003, 71,300,000 American adults had one or more types of CVD. 27,400,000 are estimated to be over 65. So that means 43,900,000 men and women UNDER 65 have one or more types of CVD.

WHY? 3 things:

1. Diet: We live in a fast food nation. If it’s not fast, we can’ afford to take the time. Remember when we used to sit for dinner time? When meals were family activities and time to connect? Our food choices as well as the processed, manufactured foods do not supply our bodies with the nutrients we need to keep up in our ever so fast paced lives.

2. Exercise: We don’t do it. In 2003, 136,500,000 American adults were overweight and 64,000,000 were obese. Only 30% of our population participates in leisurely physical activity for 30 minutes or less 5 times a week or vigorous activity for 20 min 3 times a week.

3. Stress: We live in it. We keep choosing it even though our health continues to decline. When life becomes all work and no play, it wears on our bodies and it breaks down our immune system. Our emotions cause elevations in hormones and our lack of sleep causes a further breakdown of our body. Sleep is needed to build and restore.

TIPS:

Bring family and peace back to dinner time. Sit at the table, do not work. Chew your food well. Schedule in 90 minutes- 2 hours for dinner so you can unwind and relax.

Include fruit and vegetables in EVERY meal. Eat the color of the rainbow everyday

Limit your caffeine intake to 1 or 2 cups a day.

Sleep at least 7 hours, even if you don’t think you need it! And do what you can to fix any sleep issues you are having.

Make a decision that your health is important and schedule exercise into your week. Take a walk with a friend (turn it into a jog too!), take a dog for a run, go dancing, go hiking, hire a trainer, workout outside with a friend, go swimming, find someone and something you can commit to at least 3-4 times a week. Your body is worth it and your family needs to you to be healthy and at your best