HOLD YOURSELF

ACCOUNTABLE

WITH A FOOD DIARY

 

Let's face it, when we see something in writing, whether it be a review from our boss, a credit card statement, or a love note from our honey......when it's in writing, there is no running from the truth!! Well, the same can be said if we actually took the time to write down what we put in, or not put in our bodies on a daily basis.  I'm not saying get crazy and write down every gram of fat and calorie we consume.......that's not my style.  I'm saying to just simply write down what you eat, why you eat it, when you eat it, where you eat it, and who you were with!!   The 5 W's of truth......what, why, when, where, who with!!! Now say that 10 times in a row as fast as you can : )

 

In my experience, if you simply answer these five questions you will learn so much about yourself and your eating lifestyle.  You don't have to buy a fancy book at the health food store or book store.  Simply buy one of those "marble notebooks" we used to use in grade school or any note book will do and make your own diary!!  By keeping a food diary, you will learn so much about your eating style, what makes you "tick",  and will also make you be accountable.....it will make you think about your own behaviors and emotions.  

 

The 5 W's: 

What? - O.K...this one is simple, just write down exactly what you ate and the approximate amount.

Why? - This is where I need to you to dig deep and be honest....did I eat because I was hungry, bored, angry, sad, happy, and don't be afraid to list more than one reason if you have one.

When? - What time of day or night was it???

Where? - What was your location??  Car, couch, kitchen table, bed, work, store, outside?

Who? - Who were you with??? Yourself, coworkers, friends, family, husband, wife???  Sometimes you will notice a pattern with your food intake and who you are hanging out with.

 

The bottom line, you can't learn a "new" behavior or lifestyle as I like to call it, unless you understand your existing behaviors.  Look, I know we all want the very best for ourselves, including what we put in our bodies, and I would like to think that most of have a good idea as to what it is......it's just that we need to take the time to become better acquainted with ourselves.....we need to know US!!!

Please take the time to better get to know yourself and what shapes your eating habits and success will follow.  After you have done this for a month....you will be amazed as to why you make the food choices you make and how you can make positive changes in your life!

 



Mirror, Mirror

On The Wall

 

 

Mirror, mirror on the wall......do you think you are the fairest of them all???  How many of you out there look in the mirror and subconsciously state only all of the negatives things that you think you see?  You know who you are!  Well, I am asking you to try something new for 2016 and hopefully forever!!!  Instead of motivating yourself to eat clean and exercise based on self loathing thoughts or negative thoughts, do something good for yourself because you love yourself!!!  Yes, you heard me...change your lifestyle because you think you deserve the very best for yourself forever!! 

 

So many of us will only make changes in our lifestyle or commit to eating clean and exercise only when we think we have to because our jeans don't fit as well, or when we go to the doctor and they tell us our BMI (body mass index) is too high and we are overweight.  So we are only starting something based on a negative idea....what a way to start something!!!   Well, let's change this pattern and make changes in our lifestyles based on a positive thought......WE LOVE OURSELVES AND WE DESERVE THE VERY BEST OF EVERYTHING!!!

 

How many of you out there go and get your nails done every week because it makes you feel good and you deserve it??  And how many of  you go to the hairdresser like clock work because getting your hair done makes you feel good??  Nothing wrong with that..right?? YOU DESERVE IT!!!  Well, let's put wonderful nutritious foods into our bodies and exercise because we deserve it and it will give us the same euphoric effect!  I believe that if you start a lifestyle change based on a positive note....... like loving yourself and what you see in the mirror...what will now motivate you is "self love" !!   Nothing stronger than that!!!

 

                                                                                

 

 

The Fabulous

Flaxseed

 

 

 

 

Are you trying to increase fiber in your diet or perhaps just keep the "waste product" highway moving smoothly and efficiently???  Well I have a great solution......FLAXSEED!!! Not only is it loaded with both soluble and insoluble fiber, it's very affordable, which leaves more money for a cute dress!!   If you have a "slacker bowel" like many of us do......consuming just 2 tablespoons per day of this magic seed will turn your "slacker bowel" into SUPER BOWEL!!!  Let's face it, constipation is no joke...it comes with many hazardous pitfalls for your health.  The longer our waste products remain in our colon, the harder and more toxic it becomes for our body, so we want it out of us....on schedule!!!  It's a terrible cycle, the longer it remains, the harder it is to squeeze it out because all of the water is being absorbed, which can then lead to complications such as Diverticulosis and Diverticulitis.  Picture this if you dare....think of one of those long balloons clowns use to make animals out of (scary for some us!!)   Ok...stay with me....now pretend you are holding one of them in your hands and you are squeezing it and a big "bubble" pops out, this is what Diverticulosis looks like....small pockets that form in your colon when you "strain" to eliminate that can cause all kinds of good things to get stuck in and lead to infection or even worse....PERFORATION!!!.   I don't know about you, but I would rather consume more fiber to prevent this and your solution could be Flaxseed.  Although you can buy Flaxseed already ground, you can also buy it whole in the market and you could just grind them yourself at home in a coffee grinder, which is what I like to do at times.  I love to add my Flaxseed to yogurt, oatmeal, or even sprinkle some on ice cream.   All you need is just 2 tablespoons of Flaxseed per day to enjoy the benefits of good health and a super efficient bowel highway!!!   Lets not also forget the added benefit of saying goodbye to our "waste products" in an efficient manner.......A FLAT TUMMY!!!!!!!  I am sure we can all appreciate this!!!!  So lets see.....flat tummy, smooth colon with no bubbles or pockets, inexpensive, feeling of being full......I'm in!!!  So the next time you head to the market with your GalsShopper....don't forget to put Flaxseed on the list!!!

THE MAGICAL GINGERBREAD

COOKIE....NOT JUST CUTE AND TASTY!!

 

I know what you are thinking......what could you possibly tell me what is healthy about a cookie???

Well, I am a positive thinker and I am always thinking of a positive twist on everything......including cookies!!!!  Well here it goes....my positive twist to make us all feel better. 

 

The ginger root in gingerbread cookies can help ease or relieve stomach aches, menstrual cramps, and for those of us with a guest on board......morning sickness!!!   Did you also know that ginger has been used in Asia for thousands of years as a natural treatment for colds!!

 

So bake up a batch of yummy Gingerbread Cookies....inhale the delicious smell and enjoy!!!

And for those of you who follow me and if you're new.......I believe all foods, and yes treats as well,  have a place in our lives.  Remember, MODERATION is LIBERATION!!!!  Do not eliminate all that you enjoy from your lives.  Instead, learn how all yummy things can fit into your life : )

 

I hope all of you have a happy and healthy holiday season and I look forward to sharing lots of good nutritional information with you in 2016!!!!

 

 



YOU DON'T HAVE TO BLOW YOUR CLEAN EATING HABITS

WHILE DINING OUT THIS HOLIDAY SEASON....

JUST STICK WITH THESE TIPS!!!

 

 

 

 

Just because it is the season of eating out, you don't have to blow all of your hard work from throughout the year in one month!!!  No you don't have to break out the jeans that are usually one size bigger than you usually wear.....No you don't have to buy a new pair of "black stretchies" and a big "maternity looking" shirt......just keep these easy tips in your back pocket and enjoy!!! 

 

Tip #1) Just because the waiter brings you a plate the size of a turkey platter, you don't have to finish it.  Simply bring half of it home to enjoy the next day!!!! Saves your body and your wallet.  Also, I have noticed that some restaurants now offer half and full size portions.....and even if they don't, it never hurts to ask.......restaurants can be very accommodating...especially if you're nice about it!!

 

Tip #2) Skip the bread basket!!!!  I promise, you will live through it!!!  The more you do it, the better you will feel.  However, if they are offering whole grain breads.....feel free to partake and dip them in yummy olive oil (not butter).

 

Tip #3)  Start your meal with a small side salad, minus the creamy, cheesy dressings though.  I always order a balsamic based dressing on the side.  Not only is eating a salad good for you, it also provides you with a feeling of being full and satisfied (we call it satiety in the nutrition world) before your main meal reaches the table.  Eat till you are full, not till you are exploding and need to unbutton your pants!!

 

Tip #4) Chew, chew, chew!!!!  Take the time to actually chew your food......enjoy the flavors.  Pretend you are a food critic and you really need to be aware of the flavors in your mouth.  The more time you take to chew your food, the more time your are allowing your body and mind to realize that you are actually full!!

 

Tip #5) Something I always do and highly recommend to all of my clients is have a "Pre-Restaurant" snack and a big glass of water.....you don't have to be starving when you go to a restaurant!!!! How many times have you walked into a restaurant because you are starving and you have actually thought about eating the tables next to you food.  Well salivate no more!!.....simply eat a healthy snack and drink some water before you leave your home. 

 

I hope you all find these tips helpful!!!   They will work......just give them a try.  I promise, you will get used to it and in the end you will need only one size set of clothing and no elastic waste bands!!.

Good luck and may the "Clean Eating Force Be With You"!!!



LETS TALK TURKEY

AND PROTEIN!!!!

 

 

 

If your trying to build muscle, you have good reason to eat your turkey this year!!!!  Not only is turkey low in fat, its packed full of protein!!!  Just one 3 1/2 ounce white meat portion (about the size of a deck of cards) contains 29-30 grams of protein.....WOW!!! That's alot of protein!!!  And if your anything like me at Thanksgiving.......I'll be eating 2 decks of cards!!

 

Now if your trying to lose fat and build muscle (love my weights!), I recommend consuming about 1.2 to 1.6 grams of protein daily per kilogram of body weight.  How do you convert pounds into kilograms you may be asking??? Simply take your body weight and divide it by 2.2.  For example a 120 pound woman would = 55kg (I rounded 54.5 to 55kg).  So if  she were to consume 1.2 to 1.6 grams of protein per her kilogram of body weight it would equal 66-88 grams of protein. 

 

If your goal is weight loss, adequate intake of protein rich foods should be a very important part of your daily meal plan.  Try to eat at least 5 to 6 servings of protein throughout your day.  I know you have all heard this before, but protein is primarily found in meat, poultry, eggs, and fish, but you can also find some in dairy, grains, and vegetables.

 

So now you know how to calculate your own protein needs.....no excuses.  You are officially armed with knowledge!!!  I hope you all enjoy your Thanksgiving and Gobble, Gobble!!!!......but just remember that turkey is not just for the holidays!!

 





Yummy Butternut Squash!!

 

 

Nothing says Fall like a Butternut Squash.......well maybe an Apple Cider Donut does too, but lets keep it healthy today!!!!  We all know how beautiful a Winter Squash looks in a Fall Scene in the center of our tables, but do we know how good they are for our health when we eat them and how easy they are to prepare???

Butternut Squash looks a little like a giant cream colored stretched out pear to me and they taste sweet and a little nutty at the same time.  But did you know how healthy they are for you??  Open one up and you will see a beautiful orange-yellow hue.....like a summer sunset....O.K...a little too much Alison!!!  Anyway, did you know that Butternut Squash is an excellent source of vitamin A in the form of Beta Carotene.  Just eating a small serving can provide most of us with all the Vitamin A we need for the day.  Just one cube is packed with 195% of the recommended dietary allowance (RDA) of Vitamin A for women.   Pretty good...right??  Vitamin A comes in handy for good eye health and a healthy immune system.   Also, did you know that a large portion of this Vitamin A comes from Beta Carotene (AKA Carotenoids).......gets a little confusing, I know!!   But if you can take away anything....know this....studies have shown that Beta Carotene is associated with a significantly reduced risk of developing lung cancer and may also help reduce the risk of breast cancer and skin damage caused by UV rays.   Butternut Squash is also a great source of Vitamin C and Potassium.  Just one cup of butternut squash has more Potassium than one banana!!

Here is a very simple and quick recipe to get all you NEWBIES started:

Take 2 Butternut Squash and cut them in half lengthwise and clean out the seeds (don't throw out seeds!!....I'll give you another tip for them).

1. Place the squash on a baking sheet with the beautiful orange side facing up.
2. Place 1 teaspoon of light butter (or regular if you like) in the middle of each half you cut.
3. Now sprinkle each piece with brown sugar, cinnamon (if you like), salt, and pepper.
4. Roast for 30 minutes at 400 degrees F. 

Easy!!!!! And your family will think you rock!!!!!

Now the seeds.....packed with some protein and good for your heart fats... can make a healthy and delicious snack.
Here's how you do it:

1. Clean the seeds with water and remove any of the squash strings.
2. Pat them dry and put them in a bowl.
3. Add a little Extra Virgin Olive Oil and Salt and mix them well.
4. Now spread them out on a baking sheet lined with parchment paper and bake them for 20 minutes at 275 degrees F.  Yum, Yum!!!

I hope you all enjoy!!!!  Stay tuned....next we will talk turkey!!!