This morning my daughter requested oatmeal for breakfast...with milk. No sugar, no sprinkles. Then when I put ground flax seed on mine she got upset that I hadn't put any on hers! She didn't even want the blueberries I put in mine in hers! Go figure.
Yesterday on the way home from the gym we watched a family heading into Burger King for dinner. My son suggested that when he can drive he will go there every day, I could tell my daughter was tempted to agree but then responded, "I would rather be healthy". Do I deprive my kids of fast food so they want it more? Maybe. But we make hamburgers at home, I bake oven fries, we have Dreyer's slow churned ice cream a few days a week. We also have veggies at every meal and fruit before we have sweets after dinner to balance it out.
Last Friday after school I needed to get my workout done so I put in my DVD in and my daughter joined in! After I finished RevAbs, she asked me to put in Tony and the Kids so she could keep working out. This was after both of my children were running around the backyard wrestling with the dogs and each other and trying out my new pull up bar!
I try to get a workout in every day, I try to eat lots of veggies, fruits, lean proteins and whole grains and avoid processed foods. Do I do this every day, not quite. I also love cookies, chocolate, pizza, cheese, wine... I just consume these in a more controlled manner now and don't have them sitting on my counter tempting me!!! My children are learning about choices and how to make good ones. I want them to understand how important their health is so they can make their own choices accordingly! It is never too late to start and I would love to help! Beachbody has a great Meal Planner section if you join as a Club member . It is comparable to Weight Watcher's online or Biggest Loser online, but more reasonably priced and you get a real person to contact with any questions...ME :)
www.GetFitWithNicola.com
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Thursday, March 3, 2011
Saturday, September 4, 2010
How does your exercise plan work for you?
It's time to get back to some posts about fitness and getting moving!!!
It seems that there are people who work out regularly and are super fit, there are people who workout regularly but don't seem to make much progress, there are people who workout sporadically and there are weekend warriors!
Those regular exercisers who are super fit aren't any different than the others, they have just made a COMMITMENT...a commitment to themselves, to their health and to their future.
What about those poor folks who workout regularly and aren't getting anywhere you ask? Well, we need to ask them a few things:
Weekend warriors, you know who you are! More often men who don't exercise all week, then head out on the weekend for a big football game, sometimes even a race, do pretty well, but then are hurting for days after! This does work for some people! More often than not though, too many weeks of limited exercise and your warrior activities followed by many beers will lead to an increase in the waist line!
Is it easy to fit in a workout every day? NO! Do I always fit them in? No, but 5 days a week passes in my book when I can't get #6 in! They aren't always 60 minute workouts, some days I work really hard for 20-30 minutes and that is suffice...you need to work with the time you have available. I have discussed limited time before as this is a prime excuse for people...priorities and time management are the answer! Check this video clip for suggestions of how to save time here:
And here is a link for more info about 10-minute Trainer.
But you also need to make sure you eat right. This does not mean you cannot eat things you like, that you have to cut out all treats, but treat them as just that...as special treats. Have a small portion and have them occasionally...not every day! I love Shakeology for my afternoon snack to help cut my cravings and I mix the Chocolate flavor with a little peanut butter and banana or frozen fruit and it tastes like a treat, but has so much nutrition and is not too high in calories.
Make your health a priority-yes, you only live once, but eating crappy food is not the answer for happiness. Good health now leads to good health later and a longer, happier life! Do it for you and for your family!
Join me at Beachbody for support, motivation and more info on products.
It seems that there are people who work out regularly and are super fit, there are people who workout regularly but don't seem to make much progress, there are people who workout sporadically and there are weekend warriors!
Those regular exercisers who are super fit aren't any different than the others, they have just made a COMMITMENT...a commitment to themselves, to their health and to their future.
What about those poor folks who workout regularly and aren't getting anywhere you ask? Well, we need to ask them a few things:
- How hard are they working out? Are they getting their heart rates elevated and pushing hard?
- Next would be, what are they eating? Good nutrition will directly affect any weight loss results.
Weekend warriors, you know who you are! More often men who don't exercise all week, then head out on the weekend for a big football game, sometimes even a race, do pretty well, but then are hurting for days after! This does work for some people! More often than not though, too many weeks of limited exercise and your warrior activities followed by many beers will lead to an increase in the waist line!Is it easy to fit in a workout every day? NO! Do I always fit them in? No, but 5 days a week passes in my book when I can't get #6 in! They aren't always 60 minute workouts, some days I work really hard for 20-30 minutes and that is suffice...you need to work with the time you have available. I have discussed limited time before as this is a prime excuse for people...priorities and time management are the answer! Check this video clip for suggestions of how to save time here:
And here is a link for more info about 10-minute Trainer.
But you also need to make sure you eat right. This does not mean you cannot eat things you like, that you have to cut out all treats, but treat them as just that...as special treats. Have a small portion and have them occasionally...not every day! I love Shakeology for my afternoon snack to help cut my cravings and I mix the Chocolate flavor with a little peanut butter and banana or frozen fruit and it tastes like a treat, but has so much nutrition and is not too high in calories.
Make your health a priority-yes, you only live once, but eating crappy food is not the answer for happiness. Good health now leads to good health later and a longer, happier life! Do it for you and for your family!
Join me at Beachbody for support, motivation and more info on products.
Sunday, July 25, 2010
Vacation!
I am 3 days into my vacation and I only missed my workout on the travel day! I would say that is pretty impressive with my vacation workout track record! Today I put my ipod on and rocked out some a Turbo Kick workout on the lawn...my BIL interrupted to say I looked a little crazy as no one else could hear the music...but then I had scared my sister away the day before when I was doing a Turbo Fire HIIT workout inside the house, but that was more due to the noise of my running shoes on the concrete floors while doing all the plyo jumping! My nutrition hasn't exactly been on track though :( Today was my sister's baby shower and there was cake...I love cake! and it is hot and there is cold beer...I love cold beer on a hot day :)
My 4 yo daughter felt the need to lift my shirt to look at my belly this afternoon though and despite having eaten what seemed like half of the cake, someone commented on my great abs, so I guess hard workouts do pay off!
I am heading out to help feed some baby water buffalo, hang out with my brother and sisters, my hubby and our kids! I think I might enjoy another beer, but tomorrow morning I am going to crank up the tunes and invite them all to workout with me...so we can all look a little crazy together :)
PS. if you are wondering about the water buffalo, next year my sister will be operating an amazing Bed and Breakfast at the family water buffalo farm on Vancouver Island, BC. check out www.fairburnwaterbuffalo.com
My 4 yo daughter felt the need to lift my shirt to look at my belly this afternoon though and despite having eaten what seemed like half of the cake, someone commented on my great abs, so I guess hard workouts do pay off!
I am heading out to help feed some baby water buffalo, hang out with my brother and sisters, my hubby and our kids! I think I might enjoy another beer, but tomorrow morning I am going to crank up the tunes and invite them all to workout with me...so we can all look a little crazy together :)
PS. if you are wondering about the water buffalo, next year my sister will be operating an amazing Bed and Breakfast at the family water buffalo farm on Vancouver Island, BC. check out www.fairburnwaterbuffalo.com
Thursday, July 15, 2010
Why do you eat what you do and who is watching?
So, why do you make the food choices you do?
Do you eat the foods you ate as a child? Do you eat all of your veggies? Do you rebel against what your mama made you eat as you had to clear your plate too many times? Seriously, what drives you when you plan your meals, when you head out to a restaurant, when you go to the grocery store?
For some it is simply money. What can I afford? How can I feed my family with X amount of money! Fair enough. Lets weigh out long term health in that though. Are we planning on coming into a lot of money down the road to cover high health costs for the health problems we are now enduring from the poor but cheap food we put in our bodies yesterday? If we cannot afford healthy foods at the big chain stores we have a few choices. 1. Grow our fruits and veggies! Eat them fresh when they are ripe, freeze them for future use, learn to can...no excuses there. 2. Look for sales and stock up. 3. Coupon clip (I will admit, very rarely are there good coupons for fresh healthy food). 4. Buy in bulk, cook extra and freeze. 5. Avoid fast food!!! This won't save you money now, but it will save you money down the road with your health bills!
For some it is "what will my family eat". Well guess what...if there are only healthy options, they will eat them or they will go hungry! My husband is fighting the whole grain pasta movement in my house! My kids have adapted, but he still puts up a fuss. I have learned that if I make some fresh pesto he will eat anything that it covers ;) Vegetables are a large portion of our meals. They fill you up, they are healthy and there are many ways to cook them to make them yummy-tonight was summer squash and zucchini with a little salad dressing on the BBQ! Most of our grocery shopping is done on the outer ring of the grocery store. Produce, dairy, meats plus a few fillers from the middle rows! Yes, my kids have goldfish and cheezits and animal crackers, but also mozzarella cheese sticks, carrot sticks and yogourt.
I personally rebel a bit against what my dad used to serve! I remember those weekend breakfasts with fried cheddar cheese, then the eggs and tomatoes were fried in the fat...I remember enjoying that...now it kind of makes me want to gag!
Our kids are watching us, they are learning from us, they are developing their eating habits based on what they see and experience...if we want to help them, we need to take a look at ourselves! Let's not force them to eat every last bite, lets not offer them unlimited fattening snacks throughout the day, let's teach them how to help themselves. Teaching them what they are eating, why we need to eat foods with high nutritional value and not a lot of junk...they get it, they are smart, they are sponges. If they understand the logic, they might help keep us in check! People worry that teaching a child about calories will lead to eating disorders, I tend to disagree...eating disorders occur because people don't understand how to eat properly and healthfully! Good fitness and good nutrition make a healthy body!
If you are looking for some fitness and nutrition support please join me on my Beachbody site at www.beachbodycoach.com/nicolabx I would love to help you find a way to get healthier, lose the post baby weight or just get motivated to get in shape! Also adding the healthiest meal of the day with Shakeology can make a world of difference!
Do you eat the foods you ate as a child? Do you eat all of your veggies? Do you rebel against what your mama made you eat as you had to clear your plate too many times? Seriously, what drives you when you plan your meals, when you head out to a restaurant, when you go to the grocery store?
For some it is simply money. What can I afford? How can I feed my family with X amount of money! Fair enough. Lets weigh out long term health in that though. Are we planning on coming into a lot of money down the road to cover high health costs for the health problems we are now enduring from the poor but cheap food we put in our bodies yesterday? If we cannot afford healthy foods at the big chain stores we have a few choices. 1. Grow our fruits and veggies! Eat them fresh when they are ripe, freeze them for future use, learn to can...no excuses there. 2. Look for sales and stock up. 3. Coupon clip (I will admit, very rarely are there good coupons for fresh healthy food). 4. Buy in bulk, cook extra and freeze. 5. Avoid fast food!!! This won't save you money now, but it will save you money down the road with your health bills!
For some it is "what will my family eat". Well guess what...if there are only healthy options, they will eat them or they will go hungry! My husband is fighting the whole grain pasta movement in my house! My kids have adapted, but he still puts up a fuss. I have learned that if I make some fresh pesto he will eat anything that it covers ;) Vegetables are a large portion of our meals. They fill you up, they are healthy and there are many ways to cook them to make them yummy-tonight was summer squash and zucchini with a little salad dressing on the BBQ! Most of our grocery shopping is done on the outer ring of the grocery store. Produce, dairy, meats plus a few fillers from the middle rows! Yes, my kids have goldfish and cheezits and animal crackers, but also mozzarella cheese sticks, carrot sticks and yogourt.
I personally rebel a bit against what my dad used to serve! I remember those weekend breakfasts with fried cheddar cheese, then the eggs and tomatoes were fried in the fat...I remember enjoying that...now it kind of makes me want to gag!
Our kids are watching us, they are learning from us, they are developing their eating habits based on what they see and experience...if we want to help them, we need to take a look at ourselves! Let's not force them to eat every last bite, lets not offer them unlimited fattening snacks throughout the day, let's teach them how to help themselves. Teaching them what they are eating, why we need to eat foods with high nutritional value and not a lot of junk...they get it, they are smart, they are sponges. If they understand the logic, they might help keep us in check! People worry that teaching a child about calories will lead to eating disorders, I tend to disagree...eating disorders occur because people don't understand how to eat properly and healthfully! Good fitness and good nutrition make a healthy body!
If you are looking for some fitness and nutrition support please join me on my Beachbody site at www.beachbodycoach.com/nicolabx I would love to help you find a way to get healthier, lose the post baby weight or just get motivated to get in shape! Also adding the healthiest meal of the day with Shakeology can make a world of difference!
Monday, July 5, 2010
Day One of Turbo Fire!
I am diving in to the new program to see what amazing results I can produce! The last 2 months have been a bit wonky for me. I started Insanity it January and planned my days around getting the workouts in while allowing time for teaching Turbo Kick! When I completed Insanity in early May, I added in Brazil Butt Lift, RevAbs and P90X...but I didn't plan my schedule out in advance. I played it day by day and somedays I had too much to do with my kids, some days I had too much to do with my house...slowly I lost some momentum and in the process my eating habits slid a bit too! I stayed fairly healthy, but I added in some snacks with the kids, and while I was in Hawaii...aiy aiy aiy!!! I don't think I ever felt the feeling of hunger, as I just ate and ate and ate! So I find myself in the beginning of July back to where I was in January! I wasn't in bad shape then and I am not in bad shape now, but I was within about 5 pounds and 1% body fat of six pack abs. I was unselfconsciously wearing my bikini! Now I have backtracked through a few months of hard work! I don't know if it was self sabotage or what, but I am back! I am gearing up to hit Turbo Fire with all I have and I will take my nutrition along with me! Although I have to admit, the exercise part is much easier for me than the food part. I can eat healthy, I just have trouble eating small. Fortunately I am allowed around 2000 calories a day, but man, can I get there quickly ;) I am going to refocus on drinking lots of water (50% of my body weight in ounces a day) and adding a few stalks of celery to my lunch and afternoon snack-this really helped me feel fuller and keep off the snacking. Keep on my Shakeology and stay far away from cookies and tortilla chips...funny I thought the word cookie and remembered the box in my pantry...note to self, get those out of my house (no one else likes them anyway).
Day One of Turbo Fire went great today, I had already tried some of the HIIT (high intensity interval training) workouts, but today was Fire 30 (just a really high paced and short Turbo Kick class) and stretch 30 plus I added some bicep curls, tricep dips, pushups and rows! I will be adding a Fan page to FB within the next week so I can add daily updates of my workouts, let you know how this program works for me, and compare the results to those of Insanity!
I am looking forward to playing with the upgraded nutrition planner on the Beachbody site, using some great recipes, and as well using the great selection of recipes that come with the Turbo Fire program! That is an amazing thing with Beachbody, the programs cover fitness and nutrition.
Here is the preview of Turbo Fire, let me know if you would like more information on it!
Day One of Turbo Fire went great today, I had already tried some of the HIIT (high intensity interval training) workouts, but today was Fire 30 (just a really high paced and short Turbo Kick class) and stretch 30 plus I added some bicep curls, tricep dips, pushups and rows! I will be adding a Fan page to FB within the next week so I can add daily updates of my workouts, let you know how this program works for me, and compare the results to those of Insanity!
I am looking forward to playing with the upgraded nutrition planner on the Beachbody site, using some great recipes, and as well using the great selection of recipes that come with the Turbo Fire program! That is an amazing thing with Beachbody, the programs cover fitness and nutrition.
Here is the preview of Turbo Fire, let me know if you would like more information on it!
| nicolabx@beachbodycoach.com |
Monday, April 26, 2010
Let's get SIZZLING for Summer
Are you ready to throw on your swimsuit and head to the beach? Without hiding behind that coverup? Let's work hard for the month of May and get to the beach together! The power of commitment and accountability might be able to help you reach your goal, so lets do it!
I am going to offer some guidelines for Nutrition and Fitness. How closely you follow them depends on how much you want to reach your goals. I can only help you so much, it is up to you to make conscious decisions for yourself!
Nutrition Guidelines:
Nutrition plays a MAJOR role in your weight. If you exercise hard for an hour then pick up a Big Mac and coke on your way home, have you really accomplished anything at all...I think not!
1. Drink water, and lots of it-aim for 1/2 your weight in ounces a day!
2. Cut out the white. White pasta, white rice and white sugar. Look for 100% whole grain/wheat bread and pasta.
3. Aim to eat 6+ cups of veggies and 1-2 cups of fruit a day. They help fill you up, are low in calories and fat and if you don't now, you can learn to love them!
4. Don't drink too many calories. Cut out your soda and alcohol, decrease your fruit juice and energy drinks, and cut back on your caffeine!
5. Eat every 2-3 hours. This prevents your metabolism from slowing and prevents you from getting so hungry that you are tempted to empty the pantry in your next meal!
I would recommend food journaling. Get an idea of what you are consuming in a day, find out when your weak times are and plan for it. Have healthy foods around, find something to distract you. Every time you reach for a cookie or cupcake or other snack, ask yourself if you REALLY need it, ask yourself if it tastes better than reaching your goals will feel. Yes, we all get off track on occasion, but hop yourself right back on track and focus! It is only a month, you can manage without the wine and cookies for ONE MONTH!!!!
Fitness Guidelines:
Aim for 45+ minutes, 6 times a week. A good plan would include 3 alternating days of resistance training and 3 days of cardio in addition to 1 "rest" or stretch day. What exactly constitutes exercise? Anything that gets your heart rate elevated and keeps it up. Vigorous housecleaning and gardening can be great exercise, walking the dogs briskly around the neighborhood, running bleachers at a nearby school. I like to run, hit the gym or workout to a fitness DVD, but we are all at different levels. You need to find an activity that you enjoy, that you can fall back on when you really don't feel like exercising, but you know you need to!
If you follow these guidelines for the whole month of May, I guarantee you will see changes in your body in one month! There is no magic fix, it takes hard work and commitment, but I know you can do it! Take your measurements and before photos so you can see! Maybe it will encourage you to continue on after May 31st :)
Please invite your friends to join us, the more the merrier, and post how you are doing, let me know if you have questions, and let's get ready to hit the beach!
If you are looking for a workout program I would love to tell you about the great variety Beachbody has from TurboJam (a dance party), to Brazil Butt Lift and Slim in 6, to hardcore programs like P90X and Insanity! Great stuff. I have been drinking Shakeology for3 months now. It has helped me increase my energy, reduce my cravings and I have gradually lost a few pounds each month. Let me know if you would like more info on any of these amazing products, or contact your coach! www.beachbodycoach.com/nicolabx
I am going to offer some guidelines for Nutrition and Fitness. How closely you follow them depends on how much you want to reach your goals. I can only help you so much, it is up to you to make conscious decisions for yourself!
Nutrition Guidelines:
Nutrition plays a MAJOR role in your weight. If you exercise hard for an hour then pick up a Big Mac and coke on your way home, have you really accomplished anything at all...I think not!
1. Drink water, and lots of it-aim for 1/2 your weight in ounces a day!
2. Cut out the white. White pasta, white rice and white sugar. Look for 100% whole grain/wheat bread and pasta.
3. Aim to eat 6+ cups of veggies and 1-2 cups of fruit a day. They help fill you up, are low in calories and fat and if you don't now, you can learn to love them!
4. Don't drink too many calories. Cut out your soda and alcohol, decrease your fruit juice and energy drinks, and cut back on your caffeine!
5. Eat every 2-3 hours. This prevents your metabolism from slowing and prevents you from getting so hungry that you are tempted to empty the pantry in your next meal!
I would recommend food journaling. Get an idea of what you are consuming in a day, find out when your weak times are and plan for it. Have healthy foods around, find something to distract you. Every time you reach for a cookie or cupcake or other snack, ask yourself if you REALLY need it, ask yourself if it tastes better than reaching your goals will feel. Yes, we all get off track on occasion, but hop yourself right back on track and focus! It is only a month, you can manage without the wine and cookies for ONE MONTH!!!!
Fitness Guidelines:
Aim for 45+ minutes, 6 times a week. A good plan would include 3 alternating days of resistance training and 3 days of cardio in addition to 1 "rest" or stretch day. What exactly constitutes exercise? Anything that gets your heart rate elevated and keeps it up. Vigorous housecleaning and gardening can be great exercise, walking the dogs briskly around the neighborhood, running bleachers at a nearby school. I like to run, hit the gym or workout to a fitness DVD, but we are all at different levels. You need to find an activity that you enjoy, that you can fall back on when you really don't feel like exercising, but you know you need to!
If you follow these guidelines for the whole month of May, I guarantee you will see changes in your body in one month! There is no magic fix, it takes hard work and commitment, but I know you can do it! Take your measurements and before photos so you can see! Maybe it will encourage you to continue on after May 31st :)
Please invite your friends to join us, the more the merrier, and post how you are doing, let me know if you have questions, and let's get ready to hit the beach!
If you are looking for a workout program I would love to tell you about the great variety Beachbody has from TurboJam (a dance party), to Brazil Butt Lift and Slim in 6, to hardcore programs like P90X and Insanity! Great stuff. I have been drinking Shakeology for3 months now. It has helped me increase my energy, reduce my cravings and I have gradually lost a few pounds each month. Let me know if you would like more info on any of these amazing products, or contact your coach! www.beachbodycoach.com/nicolabx
Monday, March 15, 2010
Why Shakeology?
Shakeology is a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula. Whether you use it as a meal replacement for weight loss or simply to ensure your body gets all the
nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.
Shakeology simplifies nutrition and makes good “cents.” Shakeology costs approximately $4 per serving ($120 per month) for high-quality antioxidants, 23 vitamins and minerals, super green phytonutrients, whey protein and essential amino acids, prebiotics and digestive enzymes, good carbs, and low fats. Or you can purchase each supplement separately, at a cost of about $250 per month.
Check out this great video on the Breakthrough of Shakeology
How to use it.
It’s simple. Mix 1 scoop (or 1 package) of Shakeology with 8 oz. of water. If you like, add ice.
Or, if you want something more filling and maybe even more satisfying, blend your Shakeology with ice and nonfat, almond, rice, or soy milk. Shakeology dissolves easily, but blending it will give it a thicker, creamier texture.
nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.
Shakeology simplifies nutrition and makes good “cents.” Shakeology costs approximately $4 per serving ($120 per month) for high-quality antioxidants, 23 vitamins and minerals, super green phytonutrients, whey protein and essential amino acids, prebiotics and digestive enzymes, good carbs, and low fats. Or you can purchase each supplement separately, at a cost of about $250 per month.
Check out this great video on the Breakthrough of Shakeology
How to use it.
It’s simple. Mix 1 scoop (or 1 package) of Shakeology with 8 oz. of water. If you like, add ice.
Or, if you want something more filling and maybe even more satisfying, blend your Shakeology with ice and nonfat, almond, rice, or soy milk. Shakeology dissolves easily, but blending it will give it a thicker, creamier texture.
Tuesday, March 2, 2010
Try something healthier!
When it comes to changing one's diet the excuses of "I am not cooking a separate meal for myself", "my kids won't eat that", "my husband/wife won't eat that" and "that will be too expensive" often arise. Well guess what? You will all learn to adjust. The best thing you can do for your kids is slowly adjust their diet while they are learning what is right and wrong so they don't have to change later on like you are now! and your husband/wife...well, they are just going to have to accept it ;)
Baby steps will make it easier! We are looking at lifestyle change, permanent change. This isn't a fad diet, this isn't a quick fix, this is forever baby! Sure, you can have some of your old favorites every so often, but once you adjust the norm, you will learn to like it, and as you see the positives on your health and well being you will be sold!
Brown rice! Add some chicken stock to the water! Experiment when you cook it...one meal add a little extra water, see how you prefer it. It takes longer to cook so cook extra and freeze or store in the fridge if it is for the next couple of days! Try a rice cooker! It is a great investment to help out your brown rice!!!
Whole wheat pasta! Last week I was going out and my husband went looking for pasta...all the white was gone! He accepted it (he had little choice), put a little extra tomato sauce on and he and the kids enjoyed their dinner. When I cook pasta I always throw some broccoli in with it a few minutes before it is ready. This allows me to fill the bowl the same as I used to but the broccoli takes the place of some of the pasta and some of the calories!
Potatoes! I fortunately LOVE Yams and sweet potatoes. These are a much healthier and nutritious choice over white potatoes. 1/4" slices with a bit of olive oil and sea salt baked in the oven for 30-45 minutes!!! My kids think they are eating french fries and we are all happy and healthier! Try some of the other colored potatoes, root veggies...they are delicious cooked this way!
Chicken breast! It doesn't need to be boring and bland. Mine is sliced into strips, mixed with some spicy brown mustard,egg whites and a little sesame oil, a little cornmeal sprinkled over, now baking in the oven. There are so many healthy, CLEAN recipes for these basic healthy foods. Explore the internet, explore the cook book section at the book store. Don't focus on low fat as often sugar is used to replace the oil for flavor...sugar is not so good for us! CLEAN eating is a good search tool. Whole grain, vegetables, lean meats...
Try one new recipe a week. Look for the healthy choices on sale and stock up! If you plan ahead things don't need to be too expensive, but we do need to look at more than the immediate costs! Better health will be MUCH cheaper in the long run. Healthcare costs, missing work, illnesses...these are expensive problems we may be able to avoid by choosing the nutritious and sometimes a little bit more expensive options now! Look to the future not just tomorrow when you plan your nutrition!
Check out the Beachbody site for meal plans and recipes, also the programs come with great nutrition guides!
Lets get better health coming our way!
Baby steps will make it easier! We are looking at lifestyle change, permanent change. This isn't a fad diet, this isn't a quick fix, this is forever baby! Sure, you can have some of your old favorites every so often, but once you adjust the norm, you will learn to like it, and as you see the positives on your health and well being you will be sold!
Brown rice! Add some chicken stock to the water! Experiment when you cook it...one meal add a little extra water, see how you prefer it. It takes longer to cook so cook extra and freeze or store in the fridge if it is for the next couple of days! Try a rice cooker! It is a great investment to help out your brown rice!!!
Whole wheat pasta! Last week I was going out and my husband went looking for pasta...all the white was gone! He accepted it (he had little choice), put a little extra tomato sauce on and he and the kids enjoyed their dinner. When I cook pasta I always throw some broccoli in with it a few minutes before it is ready. This allows me to fill the bowl the same as I used to but the broccoli takes the place of some of the pasta and some of the calories!
Potatoes! I fortunately LOVE Yams and sweet potatoes. These are a much healthier and nutritious choice over white potatoes. 1/4" slices with a bit of olive oil and sea salt baked in the oven for 30-45 minutes!!! My kids think they are eating french fries and we are all happy and healthier! Try some of the other colored potatoes, root veggies...they are delicious cooked this way!
Chicken breast! It doesn't need to be boring and bland. Mine is sliced into strips, mixed with some spicy brown mustard,egg whites and a little sesame oil, a little cornmeal sprinkled over, now baking in the oven. There are so many healthy, CLEAN recipes for these basic healthy foods. Explore the internet, explore the cook book section at the book store. Don't focus on low fat as often sugar is used to replace the oil for flavor...sugar is not so good for us! CLEAN eating is a good search tool. Whole grain, vegetables, lean meats...
Try one new recipe a week. Look for the healthy choices on sale and stock up! If you plan ahead things don't need to be too expensive, but we do need to look at more than the immediate costs! Better health will be MUCH cheaper in the long run. Healthcare costs, missing work, illnesses...these are expensive problems we may be able to avoid by choosing the nutritious and sometimes a little bit more expensive options now! Look to the future not just tomorrow when you plan your nutrition!
Check out the Beachbody site for meal plans and recipes, also the programs come with great nutrition guides!
Lets get better health coming our way!
Sunday, February 21, 2010
Focus
I am stealing my intro to the WarmLine newsletter as I think it applies to all of us, not just moms!
Focus. We spend our time focusing on one thing or another, sometimes spreading our focus between too many things. As moms we have so many things to focus on. Our children, our spouses, our families, our homes, our jobs, our hobbies...the list is endless. It is easy to spread our focus and ourselves too thin that we lose perspective on what is important!
Priorities, lists, and planning! These all help keep us in line!
Boundaries, values and faith! These limit where we will venture.
If you ever feel yourself getting out of control or just "lost" you probably need to stop and refocus...replan where you are and where you want to be. As mom's we also put so much into others that we need to put some focus back on ourselves!
Make a commitment to yourself this spring. A better and more organized mom helps not only you, but the whole family. Happy mommy=happy household!
Part of my thinking in this is of course FITNESS! Making time for it in our busy lives! Good nutrition! Few things are easy or free. Most things of value take hard work, dedication and planning! So put that in your focus! A healthy body leads to fewer problems, feeling better emotionally and physically, more ability to do things you want, wear what you want...how can that be the wrong choice!
I would love help you reach your goals! Let me know where you want to be and I can help you get there! Go to my Beachbody page to contact me! www.beachbodycoach.com/nicolabx
Wednesday, February 3, 2010
Why are you need seeing changes on that scale?
There are so many factors that come into play with that number on the scale! But it is such an important number to us when you are trying to lose weight....ESPECIALLY when you are in a weight loss competition like the Bakersfield Loser! In the grand scheme of things, your measurements are more important! How your clothes are fitting, how you are feeling...but those things aren't going to win you money ;)
They key things are exercise---are you working hard enough, are you working long enough, are you burning enough calories? AND nutrition---are you eating within your target calorie range, are your calories comprised of the right foods. Lets break those down a little bit!
Exercise-fat burns calories while you do nothing. Soooo, build muscle to lose fat! The same weight of muscle takes up less room than the same weight of fat---so this will make your clothes fit better while your weight stays the same! So you got here by lifting more and heavier weight...perfect, but if you still have a lot of weight to lose, you are going to have to start burning some of that fat OFF, not just trading it in for muscle. The extra muscle will help with increased calorie burn, but to speed up the process add CARDIO! Get that heart rate up for longer periods of time! Walk fast on an incline on the treadmill, cruise on the elliptical (if they are all full, try one of the express gyms or come off peak hours), try the Jacob's ladder!!! An hour of cardio a day may be what you need to get that fat burning off....but real cardio, a brisk pace not a Sunday stroll...there is money at stake here people :) You need to push yourselves to progress!
Nutrition- some say that nutrition can have much more influence on weight loss than exercise! So you can work yourself into the ground but if you leave the gym and hit McDonalds on the way home what have you really accomplished? Every item that enters your body makes a difference! Pay attention to every bite you take, every crumb that passes your lips! Make those calories count, work to find healthy foods that you enjoy, find recipes to make them palatable, as these are the foods you are going to want to eat for the rest of your lives. You may be in high restriction mode while you are trying to lose weight at a high rate, but you need to be careful it doesn't lead to bingeing! and then you need to adjust your diet so it makes you happy. Life isn't fun if you can never eat what you want. A slice or two of pizza on occasion shouldn't be a sin, a piece of chocolate cake shouldn't be eaten hidden under the table...moderation is the key, portion control, and a healthy balance. I recently wrote a blog about some healthy food choices, there will be more to come! There are so many resources on the internet for nutrition, diet, food choices. Take the time for you, look, learn and find out how you can help yourself be healthier today, tomorrow and for the rest of your lives!
They key things are exercise---are you working hard enough, are you working long enough, are you burning enough calories? AND nutrition---are you eating within your target calorie range, are your calories comprised of the right foods. Lets break those down a little bit!
Exercise-fat burns calories while you do nothing. Soooo, build muscle to lose fat! The same weight of muscle takes up less room than the same weight of fat---so this will make your clothes fit better while your weight stays the same! So you got here by lifting more and heavier weight...perfect, but if you still have a lot of weight to lose, you are going to have to start burning some of that fat OFF, not just trading it in for muscle. The extra muscle will help with increased calorie burn, but to speed up the process add CARDIO! Get that heart rate up for longer periods of time! Walk fast on an incline on the treadmill, cruise on the elliptical (if they are all full, try one of the express gyms or come off peak hours), try the Jacob's ladder!!! An hour of cardio a day may be what you need to get that fat burning off....but real cardio, a brisk pace not a Sunday stroll...there is money at stake here people :) You need to push yourselves to progress!
Nutrition- some say that nutrition can have much more influence on weight loss than exercise! So you can work yourself into the ground but if you leave the gym and hit McDonalds on the way home what have you really accomplished? Every item that enters your body makes a difference! Pay attention to every bite you take, every crumb that passes your lips! Make those calories count, work to find healthy foods that you enjoy, find recipes to make them palatable, as these are the foods you are going to want to eat for the rest of your lives. You may be in high restriction mode while you are trying to lose weight at a high rate, but you need to be careful it doesn't lead to bingeing! and then you need to adjust your diet so it makes you happy. Life isn't fun if you can never eat what you want. A slice or two of pizza on occasion shouldn't be a sin, a piece of chocolate cake shouldn't be eaten hidden under the table...moderation is the key, portion control, and a healthy balance. I recently wrote a blog about some healthy food choices, there will be more to come! There are so many resources on the internet for nutrition, diet, food choices. Take the time for you, look, learn and find out how you can help yourself be healthier today, tomorrow and for the rest of your lives!
Monday, February 1, 2010
10 Tiny Changes for Big Weight Loss
Take baby steps towards eat more healthfully. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.
For more info check out the Beachbody site |
Sunday, January 31, 2010
Almost time for month 2 of 2010, are you ready to rock it?
So January 2010 is about to wrap up...have you accomplished what you had hoped to in the first month of the decade? Did you have some goals or resolutions you made on January 1st? Maybe you are well on your way to conquering them...maybe you have slipped up a bit along the way, but there are still 11 more months to go! It is difficult to adjust to change. Whether it is fitness, nutrition, behavior, habits...we like to do what we like to do. So the trick is to change what you like to do! Sounds easier than it is!
You need to find new things that you like that help you work towards your new goal or resolution! If running isn't your thing, maybe you can manage the elliptical at the gym? Maybe if step class isn't your thing you can try TurboKick (had to plug myself ;)). Is there a sport you loved in highschool? Look for a team to join.
Eating is a similar predicament. You love french fries? Try baking thinly sliced sweet potatoes, add a touch of olive oil and salt and bake in the oven...even better, try zucchini baked this way! You love the convenience of drive thrus? Find out what your safe options are. These aren't only salads (btw if you get a salad go easy on the dressing they provide). Do you hate vegetables? Try Shakeology.
You may have to work a tiny bit harder but aren't you worth it? Isn't your health worth it? Try a little harder now, soon it will become habit, and you are well on your way to a happier and healthier lifestyle. Learning to love to eat healthy will add years to your life, learning to love to exercise will add even more! And these will be quality years!
The only person who can decide to do it is you, the only person who can keep you accountable is you, the only person who get you out of bed every morning is you! I can help encourage you, I can help push you at the gym...but only if you make the choice to help yourself!
So keep going, you are on your way to the finish line :)
If you would like regular encouragement sign up with beachbody and make sure nicolabx is your coach that's me). Let me know what you need and I will be more than happy to help you!
I am going to focus my blog on good nutritional choices this week as what goes into your body can effect 70% of your results if you are exercising regularly!
You need to find new things that you like that help you work towards your new goal or resolution! If running isn't your thing, maybe you can manage the elliptical at the gym? Maybe if step class isn't your thing you can try TurboKick (had to plug myself ;)). Is there a sport you loved in highschool? Look for a team to join.
Eating is a similar predicament. You love french fries? Try baking thinly sliced sweet potatoes, add a touch of olive oil and salt and bake in the oven...even better, try zucchini baked this way! You love the convenience of drive thrus? Find out what your safe options are. These aren't only salads (btw if you get a salad go easy on the dressing they provide). Do you hate vegetables? Try Shakeology.
You may have to work a tiny bit harder but aren't you worth it? Isn't your health worth it? Try a little harder now, soon it will become habit, and you are well on your way to a happier and healthier lifestyle. Learning to love to eat healthy will add years to your life, learning to love to exercise will add even more! And these will be quality years!
The only person who can decide to do it is you, the only person who can keep you accountable is you, the only person who get you out of bed every morning is you! I can help encourage you, I can help push you at the gym...but only if you make the choice to help yourself!
So keep going, you are on your way to the finish line :)
If you would like regular encouragement sign up with beachbody and make sure nicolabx is your coach that's me). Let me know what you need and I will be more than happy to help you!
I am going to focus my blog on good nutritional choices this week as what goes into your body can effect 70% of your results if you are exercising regularly!
Thursday, January 21, 2010
Nutrition advice----check out Primal Blueprint
Nutrition can be a confusing topic when you get different opinions, suggestions, recommendations from different people you talk to! It can be very frustrating when you are working hard to improve your health as nutrition is a key part of the puzzle! I have learned of a new book that doesn't focus as much on total calories, but what macronutrients are in the food you eat and how they work with YOUR body and what your body does. Some people are just trying to lose weight, some are trying to build a lot of muscle too, some are hard core athletes...we are all different. The basis is the same. I have a excerpt from "Mark's Daily Apple" web page http://www.marksdailyapple.com/ and it lists the four basic principles of the Primal Blueprint eating style---a new book that touts to reprogram your genes for effortless weight loss, vibrant health and boundless energy! Sounds good to me! The process surely won't be effortless with a thorough evaluation of everything you put in your body, but the results surely may be worth the effort. Here's the excerpt:
I start with these four basic principles to guide my Primal Blueprint eating style:
1) 80% of your body composition will be determined by your diet. Yes, exercise is also important to health and to speed up fat-burning and muscle-building, but most of your results will come from how you eat. I’ll write more on this later, so just trust me on this one for now. Suffice to say, people who weigh a ton and exercise a ton, but eat a ton, still tend to weigh a ton. I think I’ll have that made into a t-shirt…
2) Lean Body Mass (LBM) is the key to life. I’ve said it many times on this site: lean mass (muscle and all the rest of you that is not fat) is directly correlated with longevity and excellent health. Rather than strive to “lose weight”, most people would be better off striving to lose only fat and to build or maintain muscle. Since other organs tend to function at a level that correlates to muscle mass, the more muscle you maintain throughout life, the more “organ reserve” you’ll have (i.e. the better the rest of you will work). Refer back to rule #1 and eat to build or maintain muscle.
3) Excess body fat is bad. Most human studies show that being significantly overweight increases your risk of nearly every disease (except osteoporosis – because ironically it responds to weight-bearing activities). Fat just doesn’t look that great either. See rule #1 and eat to keep body fat relatively low.
4) Excess insulin is bad. We’ve written about it here a lot. Chronic excess insulin may be even worse than excess sugar (and we know how bad that is). All animals produce insulin, but within any species, those that produce less insulin live longer than those who produce a lot. Eat to keep insulin low.
If you want to read more, check out the site http://www.marksdailyapple.com/
(I have no connection to the site or the author, just some information I came across that I thought would be of interest to you)
I start with these four basic principles to guide my Primal Blueprint eating style:
1) 80% of your body composition will be determined by your diet. Yes, exercise is also important to health and to speed up fat-burning and muscle-building, but most of your results will come from how you eat. I’ll write more on this later, so just trust me on this one for now. Suffice to say, people who weigh a ton and exercise a ton, but eat a ton, still tend to weigh a ton. I think I’ll have that made into a t-shirt…
2) Lean Body Mass (LBM) is the key to life. I’ve said it many times on this site: lean mass (muscle and all the rest of you that is not fat) is directly correlated with longevity and excellent health. Rather than strive to “lose weight”, most people would be better off striving to lose only fat and to build or maintain muscle. Since other organs tend to function at a level that correlates to muscle mass, the more muscle you maintain throughout life, the more “organ reserve” you’ll have (i.e. the better the rest of you will work). Refer back to rule #1 and eat to build or maintain muscle.
3) Excess body fat is bad. Most human studies show that being significantly overweight increases your risk of nearly every disease (except osteoporosis – because ironically it responds to weight-bearing activities). Fat just doesn’t look that great either. See rule #1 and eat to keep body fat relatively low.
4) Excess insulin is bad. We’ve written about it here a lot. Chronic excess insulin may be even worse than excess sugar (and we know how bad that is). All animals produce insulin, but within any species, those that produce less insulin live longer than those who produce a lot. Eat to keep insulin low.
If you want to read more, check out the site http://www.marksdailyapple.com/
(I have no connection to the site or the author, just some information I came across that I thought would be of interest to you)
Monday, November 2, 2009
Too many distractions, not enough time for exercise!
It is amazing how you can have plans to get to the gym and three days later (sometimes two weeks later), you still haven't made it. Husband working, kids are sick, dogs need walking, no groceries in the house, house needs cleaning, it's Halloween...it is amazing the number of excuses I can come up with! The biggest issue for a lot of people at this time of year is weather and health!
It is getting colder out and everyone seems to be getting sick! The neighbors, the lady at the cash register at Target, the teacher, my kids....ME!!! This is the season that can mess with your workout routine for many reasons, but a big one is ILLNESS! If your kids aren't sick and you aren't sick, you are probably worried about getting sick! The best way to stay healthy is not hiding out in your house, but keeping going while using a little caution and common sense.
At the store take advantage of those sani wipes by the door and wipe off the cart handles, keep your hands off your face at ALL times and buy some of that alcohol hand wash to keep in your car to clean off your hands every time you sit back in the driver's seat (do your kid's hands too).
Get enough sleep. 8 hours of sleep can be difficult to get some nights, but sleep can help keep you healthy AND it can also help you see more results from exercise!!!
Eat nutritiously! Fruits and veggies may get more expensive at this time of year, but keep them front and center in your diet! You can add in a multivitamin and a big dose of Vitamin C! Vitamin D is also a big one for health and fitness-if you don't get much sun make sure you are getting some in your diet! I will give you the low down on D in my next blog! Take it easy on the sugar, the white flour and rice...stick with whole grains...if it is a brown carb it is probably better for you than the white one....especially the white one smothered in cheese or butter and brown sugar :)
If you do get sick make sure you let your body rest a bit! If you want to keep moving take it easy, maybe some walking, some lighter than usual weights, but listen to your body...not the part that says chocolate will help me feel better, but the part that says it needs more time to get better!!!
If you are fit, eating and sleeping well and enjoying your life you are less likely to get sick! Positive attitude is an amazing thing!
Keep up the hard work...have you done your pushups yet today?
It is getting colder out and everyone seems to be getting sick! The neighbors, the lady at the cash register at Target, the teacher, my kids....ME!!! This is the season that can mess with your workout routine for many reasons, but a big one is ILLNESS! If your kids aren't sick and you aren't sick, you are probably worried about getting sick! The best way to stay healthy is not hiding out in your house, but keeping going while using a little caution and common sense.
At the store take advantage of those sani wipes by the door and wipe off the cart handles, keep your hands off your face at ALL times and buy some of that alcohol hand wash to keep in your car to clean off your hands every time you sit back in the driver's seat (do your kid's hands too).
Get enough sleep. 8 hours of sleep can be difficult to get some nights, but sleep can help keep you healthy AND it can also help you see more results from exercise!!!
Eat nutritiously! Fruits and veggies may get more expensive at this time of year, but keep them front and center in your diet! You can add in a multivitamin and a big dose of Vitamin C! Vitamin D is also a big one for health and fitness-if you don't get much sun make sure you are getting some in your diet! I will give you the low down on D in my next blog! Take it easy on the sugar, the white flour and rice...stick with whole grains...if it is a brown carb it is probably better for you than the white one....especially the white one smothered in cheese or butter and brown sugar :)
If you do get sick make sure you let your body rest a bit! If you want to keep moving take it easy, maybe some walking, some lighter than usual weights, but listen to your body...not the part that says chocolate will help me feel better, but the part that says it needs more time to get better!!!
If you are fit, eating and sleeping well and enjoying your life you are less likely to get sick! Positive attitude is an amazing thing!
Keep up the hard work...have you done your pushups yet today?
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