Why Won’t the Scale Budge?!?!

It's time to get real with ourselves and fess up to some of the very reasons we slip up while trying to lose weight and get healthy.  BUT - don't be hard on yourself - after all, we are all human (we are far from perfect) and the key to success is consistency.

I taught this seminar a while back when I was in the pharmacy industry and the positive feedback was enormous.  It's ok to come out of the closet and confront the very things that create fear in us.  It's these stumbling blocks that make us the person we are today.  What's the real underlying feeling you are trying to hide by eating something you know you shouldn't?  Is there an addiction to food or the feeling that a particular food will give you when you give in and indulge?  There is a reason we do the things we do.  Recognize the lesson to be learned, not the slap on the wrist you think you deserve.  You are a person with great potential. Let me help you find your awesomeness!!! 

 

The formula for successful weight loss is deceptively simple. To lose weight you must burn off more energy than you take in from food. You will lose one pound of body fat each week, every time you eat 500 fewer calories daily than your body burns off.  However, there are always stumbling blocks.

8 Reasons As To What’s Really Going On? (And Solutions You Can Live With)

Reason 1: We're not honest and do not come clean with ourselves regarding portion sizes.

Solution: Start a food journal.  It is a sure fire way for you and your nutritional advisor to pinpoint pitfalls and get back on the straight and narrow.  It doesn’t have to be forever!

Reason 2: We eat way too much (saturated)fat and not enough Essential Fats (EFA’s).

Solution: Generally speaking, the less processed or prepared your food, the lower its fat content.  Go back to basics.

Reason 3: We never or rarely eat breakfast.

Solution:  It is THE best metabolic boost of the day that starts the burning of calories and sets the pace for the rest of the day.

Reason 4: We fill up on garbage rather than healthful produce and better choices.

Solution:  Make a point to plan ahead and prepare snacks for on the go.  Take baggies of food in the car with you that you can turn to when hunger or cravings hit hard (slices of chicken, bell peppers and hummus, fresh fruit, a protein bar, tuna packs (singles).

THE TOP TEN HEALTHY CHOICES FOR PROTEIN (This is what rev’s the fireof metabolism)

1. Chicken Breast - 3.5 oz., 30 grams of protein (Go with the 99% fat-free boneless, skinless variety for the leanest choice.)
2. Turkey - About 7 grams of protein per ounce
3. Tuna - 6 oz. can, 35 grams of protein
4. Salmon - 3.5 oz., 27 grams of protein
5. Eggs - 1 large, 7 grams of protein
6. Milk - 1 cup, 8 grams of protein (Go with 1% or skim)
7. Cottage Cheese - 1/2 cup, 15 grams of protein
8. Almonds, Peanuts, Cashews - 1/4 cup, 8grams, 9 grams, 5 grams of protein
9. Peanut Butter - 2 Tablespoons, 8 grams of protein
10. Yogurt - 8-12 grams of protein per cup.  Greek has up to 18 g/svg (READ YOUR LABELS)

Reason 5:  Most people eat less than one serving a day of whole-grain products (giving you fiber, carbs, vitamins and minerals.) or they consume WAY TOO MUCH of these.

Solution:  SKIP THE WHITE!!  Avoid white rice, pasta, bread and limit white potatoes. 

Reason 6:  We skimp on calcium. Recent studies from the Univ. of Tennessee showed that getting enough calcium (1200 mg/day) may help us lose weight, but those sources must come from dairy, not supplements.

Solution:  Strive for 3 servings of low fat dairy throughout the day.

Reason 7:  We don't know beans about legumes….low fat, high fibre and high in protein.

Solution:  Beans provide the feeling of fullness for hours while providing complete nutrition.  Complement beans with whole grains that will give you the protein you require.

Reason 8:  We're addicted to sugar.  Sugar’s effects are similar to those of many drugs, and can become an addiction.  The average person consumes 158 lbs per year.  That’s more than 10X more than is recommended.

Solution:  CUT IT OUT!!!!!!!!!!!

Why do we crave for food?
  There are three basic factors responsible for food craving:

·      Hormonal Imbalance

·         Dieting

·         Adrenal fatigue ........and countless others.

What are the signs of adrenal fatigue?

• Tendency to gain weight and unable to loose it, especially around the waist.
• High frequency of getting the flu and other respiratory diseases and these symptoms  tend to last longer than usual.
• Tendency to tremble when under pressure.
• Reduced sex drive.
• Lightheaded when rising from a laying down position.
• Unable to remember things.
• Lack of energy in the mornings and also in the afternoon between 3 to 5 pm.
• Feel  better suddenly for a brief period after a meal.
• Often feel tired  betweeen 9 - 10 pm, but resist going to bed.
• Need coffee or stimulants to get going in the morning.
• Crave for salty, fatty, and high protein food such as  meat and cheese.
• Increase symptoms of PMS for women; period are heavy and then stop, or almost stopped on the 4th day, only to start flow again on the 5th or 6th day.
• Pain in the upper back or neck with no apparent reasons .
• Feels better when stress is relieved, such as on a vacation.
• Difficulties  in getting up in the morning
• Lightheaded

What are the Best Healthy Food Choices?

I get asked this question alot.  Once someone embarks on making healthy eating a lifestyle whether it be for weight loss or sport specific training, this one always seems to stump everyone, especially when coupled with the question, "how do I know what to look for at the grocery store?".  We'll get to that one later.
Rather than making it overwhelming, I created a pick list that my clients stick on their fridge (and can take it to the grocery store).  This method is great for the type of client that doesn't want their meals specifically laid out for them.  They have a pretty good grasp of when to eat (another great teachable coming) and they show consistency.  Keep in mind these are guidelines and can help you achieve your goals for weight loss, sport specific training or fitness/figure competitions.  the basics are always the same.

Essential Carbohydrates (These are high in fibre, vitamins, minerals, antioxidants)

• Non startch veggies - kale, garlic, onion, spinach, brussel sprouts, broccoli, cauliflower, peppers, collard grees, endive, tomatoes and cabbage.
• Starchy Veggies - Beets, eggplants, sweet potato, pumpkin, squash and potatoes.  LIMIT CONSUMPTION OF THESE DUE TO HIGH CARB CONTENT & INSULIN RELEASE.
• Fruit - Blueberries, blackberries, strawberries, raspberries, plums, grapefruit and apples.
• Organic non fat plain yogurt, low fat feta cheese, cottage and ricotta cheese.

Complex carbohydrates (Consume first thing in the morning and/or post workout)

• Kamut
• quinoa
• brown rice
• spelt, oatmeal, amaranth, millet
• legumes

Essential Fatty Acids - EFA's-(Get at least 3 servings per day but limit your other dietary fats for the most benefit)

• Fish oil - Omega 3's - Cod liver oil, herring, mackerel, sardine and anchovy
• Other fish - salmon, trout, ocean perch, mahi mahi, orange roughy, herring, halibut, tuna (not farmed), arctic char.
• Raw Seeds - ground flax, hemp hearts, chia seeds, pumpkin, sunflower sesame seeds. (1 tbsp is a serving.)
• Raw Nuts - walnuts, almonds, cashews, pecans.  NO salts or oils added. (1 tbsp is a serving)
• Avocados (1/4 of an avocado is one serving!) and olives (1-2 tbsp is a serving)
• Coconut (meat and oil).  An amazing EFA

Essential Proteins  (Strive to eat protein with EVERY SINGLE MEAL TO ENHANCE FAT BURNING)

• Organic eggs and egg whites.
• Skinless turkey and chicken breasts. Baked, grilled, sauted or BBQ.
• Beef - Eye of round, flank, brisket, sirloin
• Lamb (leg, loin, rib)
• Veal (rib, loin, shoulder)
• Wild fish
• Wild game - venison, bison, ostrich, quail
• Goat cheese
• Protein powder supplements

As stated, these choices are the best of the best with little deviation from this.  If you have any questions or comments, feel free to leave them.  I would love to hear from you!  As  I continue to post, I will cover everything from reading labels to workouts to the very best in nutrition.  I have a TON of recipes that are my own that are very clean and keep you on track and there is definitely no taste deprivation whatsoever.

Have a fabulous day!
Kristine

A Healthy Body Starts with a Healthy Mind

Hi All!!  Sorry I was missing in action for a few days.. when life beckons, ya gotta answer!
I was just reading a great article from Yaro Starak (love this guy!)about learning optimism and being a positive person.  What's this got to do with nutrition?  A whole lot!  When you train yourself to be a more positive, optimistic person, your failures slide to the wayside.
While a pessimist sees their problems as permanent with no chance of a breakthrough, an optimist sees everything as temporary and will always see the silver lining through difficult situations.
You have to come to the realization that there are many variables at play and understanding that they are all interconnected is important to success. What is critical is staying aware of your mental state before blaming and self berating sets in. 
So from a nutritional consulting point of view, I'm going to ask you "When was the last time you achieved something great?  How did it make you feel?"  Then I'm going to ask you "How do we get you more of that?!"  Set yourself up for personal success by training your mind and the body will follow.  I guarantee it!
A great quote from the article that sums it all up nicely is this -
Nothing is permanent so why dwell on what I don’t like about the present?
Many times over, in both my personal life and my career, I have doubted myself instead of stepping into the fire with both feet and now that I look back on those obstacles, the fire really wasn't as hot as I thought it was.  An example that sticks in my mind was training for a fitness competition after being out of the loop for approximately 15 years.  Because I was now 15 years older than the first show, I doubted I had the ability, the drive, the determination, the energy or the knowledge to do it.  Absolutely ridiculous now that I look back on it.  I live, breathe and sleep nutrition.  I know it like the back of my hand and have successfully counselled numerous clients over the years with amazing and life changing results - and some of those clients went on to compete and did amazing but I was now in a position I didn't like.  Once I changed my mindset, the attitude followed suit.  It certainly didn't happen overnight but the instance you make the mind connection that you are the only one responsible for your happiness and that it happens by letting go of the small stuff, you find your awesomeness inside of you!
One final note, the reason the negativity has a way of enveloping you and taking hold is fear.  Now is the time to look fear in the face, tell yourself that it is only through my positive actions that I can move forward and become the person I was intended to be. 

From a Happy Head!
Kristine

Diet Hype. Don't Do IT!!!!

As a Nutritionist, I get down right pissed off when someone goes into a health food store looking for the next greatest thing in weight loss and the person working there steers them over to the diet section and shows them the lastest craze.  Well, that latest craze is two things.  Green coffee bean extract and Raspberry ketones. What do these really do for you?  SQUAT!!!  Don't you fall for the magic pill syndrome!!!  They both claim to burn bodyfat, stimulate metabolism, etc.  Clinical research has had small results.
Here is the summary below in a nutshell.  You can click on the link and read the rest if you wish.
http://www.prweb.com/releases/green-coffee-bean-extract/weight-loss/prweb9536157.htm
Just as Dr Oz mentioned, understand by adding a single weight loss product such as pure green coffee bean extract will never replace what a quality diet and plenty of fitness can do.
As for raspberry ketones, claims state "when paired with exercise".  That's right.  Exercise.
BUT....with that being said, you can workout and treadmill yourself to death with maximum effort, but if your nutrition isn't in check - guess what?! - you may, if you're lucky have a minimal 2-3 pound weight loss over a 6 month period.  Now, assume the same scenerio but this time you get on a good meal plan (I do those too!) coupled with your workouts of 3-4 times per week, you will more than quadruple your results of up to 15 lbs in the same time frame.  Don't believe me?  Just do it.  I have been weight training on top of following good nutrition habits and with the exception of added muscle from hard core training every now and again, I pretty much weigh the same as I did in high school.  It's about making it a lifestyle - plain and simple.
Thanks for listening!  XO

Nutrition Education 101

So here's the thing.  I've been checking out A LOT of blogs/web sites lately to get a feel for the market, see what's actually out there, etc.  I don't know about you, but when I'm searching for information, (like you are right now - and I bet it's on nutrition) I don't want someone telling me how they prepared this drink or that smoothie.  I don't want them to tell me about their day and I don't want them to talk a whole lot about themselves. However, all of those can be of importance at one time or another but for me personally, I want to EDUCATED in that thing I am referencing.  I want to walk away from that article knowing that I learned something new today and will be able to positively apply it to my life in some meaningful way. 
I bet you are the same way...that makes us on the same page!  That rocks!
I have so much to give from the nutrition/fitness/health industry that I could literally fill a library.  Well, a small library - those are big shoes to fill!!!  lol.
I promise never ever to be something I'm not.  I will give you straight forward, honest answers.  If I don't think you need that particular meal plan, supplement or consult, I won't give it.  Honesty has always been the best policy.

My blogs will be longer.  I had to get this off my chest and I can't stop thinking about writing this blog!
You know you have found your true passion when................................   :)

Looking forward to you and to tomorrow.
Kristine

Nutrition, Eating Clean and making it a Lifestyle

What an amazing day! Make sure you are in check with your whole self today.
Of course, the biggest of them all - NUTRITION. Check!
A good night's sleep - check!
Letting go of hurt, hang up, past, and all regret. Check!
Fueling your body with amazing healthy food but don't forget that it's all in moderation. What's that you say?
Yep, that 's right.....deprivation is not a word in my nutriti...onal practice! On that note, I am SUPER excited to have a date with my hubby tomorrow night. Yummy food and a tall glass of shiraz goodness. That's consider my cheat for Friday.....but you have to be good for the ENTIRE day in order to truly deserve it....and then you relish in it as pure bliss because you can. It's your payoff for a job well done this week sticking to your clean eating lifestyle. Consider that another notch in your belt (that you won't need...lol)!
Have a healthy and happy day!

 

Kristine