Now, you may be asking yourself how eating 5 times a day could possibly be good for you! This eating plan, of course, consists of good, healthy foods along with goods habits- you cannot eat pizza 5 times per day to be a lean, mean working machine.  Foods high in carbohydrates, like pizza, drag you down, bloat you and deplete your energy. It is time for you to change your habits and start eating light and healthy.

Your first step to change your lifestyle and your eating habits is to start the day with a good healthy breakfast. Your body needs a source of protein and carbohydrate at breakfast. (see examples at end of page for recipe ideas). Continue your day eating a good source of protein, carbohydrates and some fats every 3-4 hours. Do not let your body go more than 4 hours without food as you may slow down your metabolism.

What we are working towards is to raise your metabolic rate so you can burn calories all day long. Drink plenty of water before and after meals and throughout the day to curb your appetite. You want to flush out any toxins and excess fat in your body.

Try to plan your meals with the foods you enjoy. If you do not like tuna, do not force yourself to eat it. You will never stay consistent if you are dreading what you have to eat. Eat your meals slowly while sitting down. Too many of us eat on the run, standing in the kitchen or in the car. We do not give our bodies the chance to tell our brains we are satisfied and as you know, if you are not satisfied, you might overeat. There are going to be days that you might “fall off the band wagon.” For example, you might eat a high fat meal or over eat at dinner. If this happens, do not give up- just get right back on your eating plan the next day and your body will not be affected. If you thrown in the towel, that is where you get into trouble. If you make a mistake at work, you don’t just quit your job – you correct it and move forward.

Here are some tips to follow if body fat loss is your goal:

• have your food steamed, baked, broiled or roasted.
• eliminate any rich, thick sauces and soups such as bernaise, hollandaise, alfredos and sauces (marinara is a better choice).
• remove skin and fat from chicken.
• eliminate butter all together.
• eat smaller portions- more often- never stuff yourself.
• share dessert- do not eat the whole thing by yourself!
• learn to just have a taste- if it is a food you cannot resist, stay away from it all together.
• chew gum while baking- especially during the holidays.
• ask for your salad dressing on the side- dip your fork in for taste.
• do not go out to dinner starved- this will lead you to over eat. Drink water before your meals.

In the local grocery stores, you can usually find many manufacturers of the same type of food especially the boxed cereal aisle where Kellogg’s, Post and other brands are competing everyday with who has the healthiest, lowest sugar cereal on the market. Unfortunately, many manufacturers have forgotten about the consumer and have led them down the deception aisle.

The first thing to be aware of on a food label is the serving size- All the other specification like calories, fat, sodium, etc. are based n the serving size. Of course, you can get only 1-2 grams of fat in some products if the serving size is the size of a quarter. We know good and well that many of us will eat 3-4 times that amount and increase our fat to about 8-10 grams per serving. Depending on the other ingredients and what the food is, this could be a lot of fat for one serving.

The calories listed are for the serving size only- not the entire package. Of course, some items may say serving size: 1 bar or 2 – 1” pieces. Please be aware that the serving size is very important for you to determine how many calories are in that meal.

Carbohydrates, fats and proteins are listed by the weight in grams. For example, 5 grams of protein in one serving would have 20 calories for that serving:

1 gram of protein = 4 calories

1 gram of carbohydrates = 4 calories

1 gram of fat = 9 calories

The sodium on the food labels is something most people forget to look at. Unfortunately, many packaged products are loaded with sodium. Too much sodium in the diet can lead to water retention and possibly hypertension in some extreme cases. Be aware of a single serving size of sodium with 300 milligrams and above. The RDA (Recommended Daily Allowance) is 2400 milligrams per day. This can be high if you are trying to lose weight or need to watch your blood pressure. One tablespoon of soy sauce has 2000 milligrams alone. Can you imagine how much sodium you take in during one dinner out for Chinese food?

Ingredients on the food label are listed in order of their weight per serving. For example, an item with high-fructose corn syrup as the first ingredient is going to be a high-sugar, high carbohydrate food, You would then want to look at the sugar content on the label and make sure the serving is less that 20 grams. If it is above that, be careful- sugar turns to fat if not used.

The fat content of food is usually broken down into total fat and saturated fat. The saturated fat, the fat from animal products, is what you need to stay away from. Good sources of fats are olive oil, peanut butter, avocados and almonds (not almond butter).

Remember, when reading a food label, there are many ways for a manufacturer to list fats and sugars. Here are a few examples:

FATS:

triglycerides

lard

oil (coconut, safflower)

hydrogenated vegetable shortening

lecithim

palm kernel oil

SUGARS

fructose

lactose

maltose

dextrose

sucrose

corn syrup

To determine the fat content in calories of a particular food, here is an example:

1 serving of Jiff peanut butter = 2 TBSP, calories = 190, Fat = 16 grams

1 gram of fat = 9 calories

16 X 9 = 144 calories in fat.

In conclusion, do not be a victim of all the manufacturer hype out there!! All the low fat, low sodium and fat-free products are causing consumers to add unwanted pounds to their bodies. Just because it says “FAT-FREE” does not mean that it is good for you. You still have to burn more calories than you take in to lose body fat.

Reference: Lifestyle Technologies

Rather than work with a long list of resolutions, try these four simple tips for getting back on the fitness bandwagon in 2011.

1. Acceptance-It all starts with you. First and foremost, you must acknowledge and accept that you need to make a change. Nothing can happen unless you take the first step.

2. Make an appointment- Grab that Blackberry, I Phone, PDA or appointment book and make an appointment with yourself. Even if you only find 30 min of free time to exercise in that day, pencil yourself in. Whether it be morning, noon, or night. If you can’t make it to the gym or your favorite fitness class try moving more during the day and break it up into three 10 minute increments.

3. Patience- It’s very important to realize that you didn’t get that way in two weeks so you won’t be able to undo it in two weeks. Patience is key! FYI-A pound of body fat equals 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week: 500x 7= 3,500

4. Start Slow- You’re back in the gym and you can’t wait to get started. You’re so motivated that you’re ready to run 10 miles on the treadmill five days a week. Think again. A routine like this will definitely burn you out and may have an adverse effect on you. You have to walk before you run. For the first month or so, start off going to the gym 3 times a week, leaving at least one day of rest in between and let your body build gradually build up to going four or five times.

Michelle

Since food is an important part of many holidays, celebrations, family and cultural traditions. In fact, special occasions often center around food. Consider these 10 tips for fully enjoying the holiday season without gaining weight!

1. Focus on weight maintenance vs. weight loss during the holidays.If you are currently overweight and want to lose weight, this is not the time to do it. Maintenance of your present weight is a big enough challenge during the holiday season.

2. Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays. It has been found that restrictive diets don’t work in the long run.

3. Be physically active every day. Physical activity, especially aerobic activities (like brisk walking, jogging,bicycling, roller blading, and swimming) can help relieve stress, regulate appetite, and burn up extra calories from holiday eating.

4. Eat a light snack before going to holiday parties. It is not a good idea to arrive at a party famished. Try eating some almonds or an apple before you go.

5. Make a plan. Think about where you will be, who you will be with, what foods will be available, what foods are really special to you (that you really want to eat) vs. those that you could probably do without, what are your personal triggers to overeat and how can you minimize them.

6. Take steps to avoid recreational eating. At parties and holiday dinners, we tend to eat (or keep eating) beyond our body’s physical hunger simply because food is there and eating is a “social thing.” To avoid recreational eating, consciously make one plate of the foods you really want.

7. Reduce the fat in holiday recipes. There are plenty of low fat and low calorie substitutes that are amazingly tasty.

8. Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well. Try adding a lemon lime diet drink with wine to make a wine spritzer and always have a bottle of water handy!!

9. Enjoy good friends and family. Although food can be a big part of the season, it doesn’t have to be the focus. Holidays are a time to reunite with good friends and family, to share laughter and cheer, to celebrate and to give thanks.

10. Maintain perspective: Overeating one day won’t make or break your eating plan. And it certainly won’t make you gain weight! It takes days and days of overeating to gain weight.

Now go out and enjoy the holiday season!

Source: Lifestyle Technologies

Acupuncture is one of the oldest healing practices in the world and is based on the principle that health is determined by a balanced flow of qi (energy) within the body. Placement of hair thin needles at points along a meridian (energy pathway) adjusts the flow of qi so that the body can regain its balance. People experience acupuncture differently, but most feel no or minimal pains as the needles are inserted. Some people feel energized by treatment, while others feel relaxed. Acupuncture needles are so thin that 40 of them will actually fit inside the opening of a regular hypodermic needle. No pain is felt once the needles are in place.

Improper needle placement, movement of the patient, or a defect in the needle can cause soreness and pain during treatment. This is why it is important to seek treatment from a qualified acupuncture practitioner. Acupuncture is considered safe when performed by an experienced and licensed practitioner. Treatment may take place over a period of several weeks or more.

Although I am not a big fan of needles, I have personally used acupuncture to alleviate knee pain and it has done wonders for me.

Some of the conditions that acupuncture can help with are: back pain, headache, migraine, and sports injuries. However, acupuncture provides more than pain relief. It is helpful in treating anxiety, insomnia, digestive problems, abdominal, menstrual cramps, weight control, infertility and much, much more.

Michelle

References:

1. Acupuncture. National Center for Complimentary and Alternative Medicine.www.nccam.nih.gov

2. Carlson Jodi, Complimentary Therapies and Wellness; Practice Essentials for Holistic Health Care.2003

As a  mother, wife, student, and entrepreneur, I truly identify with the image above. Some aspects may take a back seat to others but somehow I manage to get things done.  It wasn’t always like this though. I was the kind of mother who would totally put everything before myself and unfortunately I burned out.

Here’s some of the main things I’ve learned in the past 16 years of being a parent. Dare I share it with you? Warning- it’s not all nice!

1. No matter how many mistakes you make, your kids will always love you.

2. Never compare yourself  to others, you’ll be surprised to find out what’s really going on behind the scenes.

3. Being a parent is only an extension of the person you already are.

4. If it doesn’t get done today, there’s always tomorrow.

5. Put your oxygen mask on before your child’s. As mothers our natural instinct is to put our kids first but if you are passed out, how are you going to help anyone else? It’s imperative that you make time for you, even if you have to lock yourself in the bathroom for 30 minutes.

Michelle

The editors at Self magazine have done it again. They’ve compiled a list of 10 store bought breakfasts that won’t sabotage your diet. According to a recent poll on their website, 78% of folks tend to have the same breakfast every morning. Going down that road can lead to boredom and sometimes poor food choices. Here’s who made the list:

Best Plain Greek-Style Yogurt: Fage Total 0% (120 calories, 0 grams fat per 8 oz): It’s fat-free, but so luxuriously thick and creamy, you’d never know it. Plus, it’s a great source of calcium and protein.

Best Cottage Cheese: Friendship Lowfat 1% Milkfat (90 calories, 1 g fat per 1/2 cup): This dairy do is rich in protein and contains just enough salt to add flavor.

Best Granola: Special K Low Fat Granola (190 calories, 3 g fat per 3/4 cup): This crunchy mix is tinged with honey and packed with fiber, too!

Best Frozen Waffle: Kellogg’s Eggo Nutri-Grain Whole Wheat (170 calories, 6 g fat per 2 waffles): These light and fluffy breakfast treats almost taste homemade.

Best Cereal: Quaker Oatmeal Squares (210 calories, 2.5 g fat per cup): Pour on the moo juice—these brown sugar–coated nuggets stay crunchy in milk, but they’re tasty enough to eat on their own, too.

Best Bagel: Thomas’ Hearty Grains 100% Whole Wheat (240 calories, 2 g fat per oz): Take bagels off your verboten-foods list! This version has fiber and protein and tastes just baked.

Best Light Cream Cheese: Philadelphia 1/3 Less Fat Neufchâtel (70 calories, 6g fat per oz): Less fat doesn’t have to mean less flavor, as this creamy, indulgent-tasting spread proves. Say (cream) cheese!

Best Unsweetened Instant Oatmeal: McCann’s Instant Irish Oatmeal, Regular (100 calories, 2 g fat per packet): Save yourself unnecessary sugar by adding spices or a spoonful of maple syrup to a steaming bowl of these oats. Bonus: They’re high in vitamins and fiber.

Best Turkey Bacon: Applegate Farms Organic Turkey Bacon (35 calories, 1.5 g fat per slice): Countdown to deliciousness! These strips cook up crisp, even when you nuke them in the microwave.

Best Orange Juice: Florida’s Natural Calcium and Vitamin D (110 calories, 0 g fat per cup): Thanks to its fresh-squeezed flavor, you’ll want to make this beverage your new main squeeze. Plus, a serving contains all the vitamin C you need for the day!

To see the other 66 foods that made the cut click here.

1. Start today

Waiting for next Monday, next week or any time in the future delays the time that you will start to feel better. Commit to your health right now and for the rest of your life.

2. Do it for yourself

Trying to change for someone else usually ends in no change at all. The strongest reasons are ones that are important to you not to a parent, spouse, child or friend.

3. Make health a priority

No time to eat right or be active? All of us have time – it’s a question of how we spend it. Move health up on your priority list, and you’ll find more energy for everything else too!

4. Set realistic goals

Getting a model-perfect body isn’t realistic for most of us (despite what the ads say). Set yourself up for success with achievable goals and you’ll stick with the program longer.

5. Make small changes

Small changes work better than giant leaps and, over time, they make a big difference. Break behaviors down into smaller bites  and work on them one at a time.

6. Expect to be successful

Plan for success rather than failure. Positive self-talk and an enthusiastic approach are often self-fulfilling prophecies. Reviewing past failures is a recipe for disaster.

7. Ask for support

Supportive people can help you stay with your plan. You can take a class, join a group or just hook up with a good friend (or family member) who also wants to make a change.

8. Consult an expert

Why do it alone? The right coach can make all the difference in your attitude and progress.

9. Track your progress

Research shows that tracking changes is a real motivator. Pick a convenient place to write down how you’re doing, like notes on a calendar, your PDA, or in a journal.

10. Celebrate every success

Rewards and positive feedback work for kids and adults too! Choose several ways to give yourself pats on the back, like saving for a massage or spending time with a loved one.

Michelle

Sometimes I have to stop and ask myself how did I get here?! Building a rewarding business while doing something that I love..no way!  My love of fitness started back in high school when my basketball coach taught us conditioning and speed drills during practice. At 5 feet, I wasn’t a very good player but I loved the fact that I belonged to a team and were accountable for each other.

During my time working in the fashion industry, I would still remain active by consistently exercising and going to the gym. However, more and more each day I was looking forward to my next workout rather than my next photo shoot. Not once did it ever cross my mind that I would be working in the health and wellness industry but fate would say otherwise. Each day, more and more people were approaching me in the gym asking if I was trainer and could help them with their routines. Needless to say, the gym’s employees were too busy trying to generate sales revenue than actually helping members.

I could no longer run away from the voice inside that was telling me to make a change! I realized that I wanted more out of life. I wanted to touch people in a different way and not just by what they see when they open a fashion magazine. I still remember the day I told my mother of Caribbean descent that I was going to become a personal trainer. Let’s just say her initial response was less than enthusiastic….”Mee-shell!…you’re gonna leave your job to be a WHAT!”

I look back to that day and realize that it was the BEST decision I ever made for my career and my life in general. And, I can now say my mother would agree as well. The satisfaction I get when I see my clients succeed is priceless. While working in the fashion industry was nice and definitely had its perks, it truly lacked the satisfaction that I get from being a fitness professional. Knowing that your passion has played an integral role in empowering someone to achieve their goal is a feeling that I wish more people could get the chance to feel.