The holiday season is right around the corner, and this time of year is filled with family, friends, and laughter and of course good food! This month I am sharing with you the principles of mindful eating and how this can help get you through the holiday season looking and feeling great while still enjoying your favorite cuisine. According to Susan Albers, “mindful eating is not a diet. It is being more aware of your eating habits, the sensations your experience when you eat, and the thoughts and emotions that you have about food. It is more about how you eat than what you eat.” This article will give you plenty of tips on mindful eating! Read More…
Clients often ask me-“What is the secret to success for fitness and health?” Well the truth is there is no one secret, but there is one common characteristic shared by people who do reach their goals: planning and preparation. And when it comes to weight loss, the first step in preparing for success is to be stocked with food in your frig and freezer to fuel and nourish your body to help you reach your goals. You may not want to or need to purchase all of the foods listed to keep on hand for a healthy more vibrant life. Mix it up. Some of the ingredients- especially the produce will vary depending on your work, travel and social schedule.
Fresh produce. An essentail to healthier living is to eat more fruits and veggies. A few staples include: baby spinach, lettuce, salad fixings like cucumbers, tomatoes, carrots, onion, peppers, mushrooms and herbs. Salads can also have some berries, apples, dried fruits, oranges or other citrus. Fresh fruits such as bananas, apples, peaches or whatever is in season will facilitate healthier snacking choices.
Quick Produce alternatives: If you never seem to have the time to wash and cut up your produce you could purchase more “ready to use items” such as pre-cut and pre-washed produce including baby carrots, lettuce, other greens, mushrooms and steamable frozen veggies.
Additional Foods to stock the fridge with: eggs, liquid egg whites, non-fat greek yogurt, reduced fat milk (either cow, rice, almond or soy), reduced fat cheeeses, guacamole, trans-fat free margarine, light butter spreads, tofu noodles, salad dressings with moderate sodium and lower carbs (less than 6 gms per serving), 100% fruit spreads, natural peanut butter or other nut butters, vinegars, hummus and your favorite condiments such as mustards, mayo, spreads and sauces such as low sodium soy sauce.
Freezer Essentials: A well stocked freezer will ensure that you have foods on hand to whip up a healthy meal. Here are a few recommendations to keep on hand.
Frozen veggies (stock your favorites), unsweetened fruits such as berries or mixed fruit varieties (great for smoothies), boneless, skinless chicken or turkey breast, 95% lean beef or ground chicken/turkey, frozen shrimp, garden burgers, frozen fish, bagels & waffles, sorbet, gluten free bread (for those in need of GF), frozen pastas.
Carve out some time and take inventory of what you have and then stock up on what you need! Planning is the key to success!
Any summer slim down plan will not only include a good nutrition plan but also a fitness regime. To maximize your workouts follow these 3 simple steps: Read more…
Research indicates that many of us establish new goals or resolutions for the New Year but don’t get to starting those goals until months later (March or April). Instead of New Year’s resolutions I propose we seek balance in our lives. In creating balance we focus on feeding out bodies, mind and spirit. Read more…