Accomplishing Your New Year’s Resolutions

Did you know that 92% of New Year’s resolutions fail? And 80% of them fail by February? Those seem like pretty depressing odds, but you CAN make your healthy New Year’s resolutions a reality by avoiding some of the common pitfalls I often see people making. Whether you are looking to lose weight or to just get healthier, here are my tips for keeping your resolutions alive.

Pitfall 1: You Don’t Make It Official

It may seem silly, but there is a lot of power behind writing down a goal. It puts the energy out there for it and also helps you get more clear about what it is you want to accomplish. Better yet, if you write it down and place it somewhere prominent where you can see if often, it can serve as a daily reminder/motivation to keep working towards your goal.

Pitfall 2: You Don’t Know Your Why

Knowing why you want to accomplish a goal is just as important as having a goal. There are going to be times when working towards your resolution is challenging, you’re beating yourself up, and you just want to quit. In those instances, having a very strong reason why you want to accomplish your goal will keep you going. I don’t mean “I want to lose weight because I need to be healthier” – that’s very vague and not personal. You need to dig deep for your why: “I want to lose weight because I want to be able to chase my children around at the playground” or “I want to lose weight because I want to go on an international hiking trip to see some of the world’s most amazing natural sites.” These are powerful why’s that mean something personal to you. Once you know your why, take it a step further and write it down with your resolution.

Pitfall 3: Not Setting Specific Goals

Making your goals specific enough is critical and can be challenging. Without a specific goal, it can be impossible to track your progress or know when you’ve achieved your goal. Plus, if you don’t know exactly what you’re working towards, how will you stay motivated? Instead of making your resolution “I want to lose weight” or “I want to get healthier” make it “I want to lose 30 pounds” or “I want to be a size 6” or “I want to be able to run a 5k.” That way you can measure your efforts and your success.

Pitfall 4: You Don’t Plan Ahead

In a society where we are surrounded by sedentary entertainment and processed, unhealthy foods, it can be a challenge to stick to healthful goals. This is why planning ahead is crucial. Going to a party or gathering? Bring some healthy foods you can snack on. Taking a trip? Plan for some activity time in advance. Going out to dinner? Review the menu online ahead of time so you know what the healthy options are going into it.

Pitfall 5: You Go It Alone

Accountability is a very powerful motivating force. Tell someone you know will check in with you about your resolution and your plans for accomplishing it. Even better, find someone to work towards it with you. For example, if you know that you have a hard time getting yourself to the gym, find yourself a gym buddy. If you want to become a runner, sign up for a 5k with a friend so you have a deadline and an accountability partner.

Pitfall 6: You’re Too Focused

The major reason why most diets fail is that they are not sustainable. They are built on the premise of deprivation so they give you results fast, but you can’t stay on them in the long-term and you gain back the weight pretty quickly. If you are looking to lose weight or to just eat healthier, make sure that you build in a treat day. Balance is the key to success and having a designated time to indulge will help keep you on track – as long as you plan ahead for it so you don’t go overboard and get right back on track after. For example, if sweets are your thing, you could say that Fridays are your treat day and you can have dessert with dinner on Fridays. Likewise, if you are going to a party or some other function and know there will be treats there, make a deal with yourself ahead of time that you can have one slice of cake or some of your friend’s famous nacho dip. We are human. We eat for two reasons: to survive and for pleasure. You need both sides of the coin to be successful.

Pitfall 7: You Eat Too Much Salad

Many of us think that in order to lose weight and eat healthy, we need to just eat a lot of salads. Don’t get me wrong, salads are an awesome powerhouse of nutrients, but they can get old really fast. There are tons and tons of healthy meals you can have that are not salads. Check out my recipes or jump on Pinterest and there will be lots of healthy food inspiration for you. Variety is the spice of life, so make sure you change it up a bit!

Pitfall 8: You’re Not Tracking

No one wants to track what they eat but it is super important, especially in the beginning of any healthy eating routine. You would be shocked at how much you eat without even realizing it and also how much of it isn’t as healthy as you would think. My recommendation to you is to track your eating at least for the first 2 weeks of your resolution so you can really get a feel for what you’re putting into your body. Think about it, how can you change what you don’t know? It’s worth the tedium of tracking for a couple weeks.

Pitfall 9: You’re Not Exercising

We often hear that maintaining a healthy weight is 80% diet and 20% exercise. But if you’re only eating healthy, then you’re only going to get yourself 80% of the way there. Remember that our bodies can acclimate to our calorie intake and just focusing on food will get you to that dreaded weight loss plateau. A varied exercise routine will help keep you working steadily towards your goal and you will get there more quickly as well. Plus, exercise is crucial to a healthy heart and circulatory system, a healthy respiratory system, healthy bones and muscles, and it’s even beneficial for your immune system.

Pitfall 10: You’re Not Hydrating

As an adult, you should be drinking 1/2 oz of water per pound of your body weight per day. Water keeps your joints and muscles working well, helps flush your body, helps you feel full, helps keep your skin healthy, and so much more. I bet that you have had someone say to you that there is a chance you’re thirsty when you think you’re hungry. Keeping yourself hydrated is critical to helping you get healthier and/or lose weight.

Pitfall 11: You’re Not Supplementing

Regardless of how healthy you eat, I can promise you that you are not getting all of the nutrients that your body needs. In fact, 90% of Americans aren’t getting the nutrition our bodies need. There are a number of reasons for this. Among them are that our produce isn’t as nutritious as it once was, that, biologically speaking, a 2000 calorie diet isn’t normal for humans so we are trying to get all of our nutrition is fewer calories, plus factors like antibiotic use, consumption of inorganic meats, and digestive issues. In order for your body to function at its best, it needs to be properly nourished and supplementing with quality supplements is the way to do that. Regularly taking supplements will also help you reach your health goals by properly fueling your body. With regular supplementation, you may even notice a change in your appetite!

Wishing you a very happy, healthy New Year and all the best with your resolutions!

Holiday Party Health Tips

Holiday parties can end in regret for a number of reasons, overindulgence very often being top amongst them. Overindulgence once in a while isn’t really a problem, but during the holiday season when parties are often at least a weekly occurrence, those extra treats can really add up and derail your weight management goals. So how can you enjoy your holiday parties without overdoing it?

Plan Ahead

Staying on track through the holidays requires advanced planning. Before you head out to a party, or to your office break room for that matter, I recommend making a deal with yourself. What are you going to drink? How many drinks? What snacks are you really looking forward to enjoying? Pick one or two you will allow yourself to have and then switch to healthy options. By doing this, you are starting off with a game plan right out of the gate with clear limits to follow. You also get to start off your night with enjoyment without overdoing it so you will feel even better afterwards.

Accountability

Very often, these plans will require you to be your own accountability partner, but you may be able to recruit your partner or friend to hold you accountable to sticking to your plan. If you know yourself and know you are the type who needs that external accountability (and there is nothing wrong with that!) then make sure that your accountability person is someone you trust, someone you know will hold you accountable, and that it is not a relationship that could suffer as a result of your accountability arrangement.

Know Yourself and Strategize

Do you struggle with self-control? Are you a mindless eater? Are you easily swayed by others? It’s really important that you know yourself – your strengths and your weaknesses.

If you know that you like to pick at foods or are a mindless eater, then choose a place away from the food table to station yourself to socialize. When you get food, portion out what you want onto a plate, even if it’s chips and dip, and walk away. Give yourself some time before returning for the table for more. Very often, if you distract yourself with socializing or playing a game, you will forget about that urge to indulge some more. You might also find that you weren’t actually still hungry  – don’t forget that those treats trigger pleasure receptors in your brain that make you want more even if you’re not actually hungry.

If you find that you eat more or drink more in social situations, try to find people to hang out with who are moderate themselves more or maybe aren’t drinkers. Likewise, if you have that one friend who is really not a good influence, ie. “come on! One piece of cake won’t kill you!”, try to avoid one-on-one time with them. You could also try being very honest and up-front with them: “I really am trying very hard to stay on track tonight and your support would mean a lot to me. I really don’t feel like having another piece of cake.”

Stay Hydrated

Making sure you drink plenty of water throughout the gathering is key. Not only will it help pace your drinking, it will also help you control your eating as water can make you feel more full. Drinking water between drinks or plates or even bites can also help slow you down so you can check in with yourself and see if you really want/need more of whatever treat you’re thinking of.

Bring Something Healthy

If it’s a gathering where people are pitching in by bringing different dishes, why not bring something healthy you will want to eat? You might worry that you’re being selfish or will catch some flack for bringing something healthy or that no one will eat it, but I can guarantee there is at least one other person there trying to keep on track as well who will be grateful that you brought it. Plus, you will be guaranteeing yourself a healthy option that you enjoy to focus on after you’ve had your treats.

 

These are health tips from a certified health coach who has had her own struggles with staying on track in the past (spoiler: it’s me) and, while they are helpful, I have to say that you really must be committed and ready to make this holiday season different for them to truly work. Advice is only as useful insofar as you are committed to following it, so that commitment and readiness are critical for the success of any health goals.

So, are you ready to make this holiday season different with balance and commitment and start your New Year off in health and wellness? Comment below with your goals!

How to Handle the Leftovers

Let’s be honest, our big holiday dinners aren’t a one-time event – we end up with refrigerators full of leftovers for days. Either way, despite your best efforts, during the holiday season you may very often find your home full of temptations and those can be the undoing of many health goals. For most of us, if it’s there, then we are going to eat it. So how should you handle having those leftovers, whether they’re appetizers, from the meal, or candy?

Food waste has long been an issue that bothers me to the core so, for a long time, I was the type of person who would keep it in the house and eat it, even if it wasn’t good for me. Then, at the beginning of my weight management journey, at a meeting of a weight loss program that I will not mention here, I was given one gift. In that meeting the group leader was talking about throwing away junk food and many of us were visibly not cool with that idea. Then she said something to the effect of the following: food contains nutrients that nourish, heal, and support your body and your health. Junk food does not contain anything that does any good for your body. Therefore, we need to stop thinking of junk food as food and get comfortable with putting it in the garbage.

Am I saying to throw all of your leftovers out? No. What it really comes down to is balance.

We, as human beings, eat for two reasons: 1. to survive, and 2. for enjoyment. If you’re not eating any foods you enjoy, if you’re not treating yourself, then you’re only getting half the experience and, on top of that, you’re going to feel deprived and unhappy….and maybe a little cranky.

So here is my advice for those leftovers after you have mindfully enjoyed your holiday dinner, party, etc.:

Set Deadlines

Just like you need to set boundaries with people who maybe aren’t so good for you to be around, you need to set boundaries with foods that aren’t so good for you, too. Having those unhealthy foods in your fridge or pantry for a week is too long – that could be 7 days straight of indulging and, the longer you’re off the bandwagon, the harder it is to jump back on.

I recommend setting a deadline of 3 days. After those 3 days are up, sort through what you have and part ways with those problems foods – like gravy, candied yams, green bean casserole, pies, white bread rolls, cranberry sauce (sorry – it’s basically just sugar), etc. Keep the good things – the veggies, the turkey (not the skin), whole grains, you get it.

Moderation and Mindfulness

Just because you have the foods from the big holiday meal, doesn’t mean you have to replicate that big holiday meal every time you have some leftovers. Before you toss those unhealthy options out, you should absolutely enjoy some – but do so with moderation and mindfulness. What does that mean?

Start with smaller portions. Using a smaller plate is helpful for this. I also recommend dishing out your small portion and then putting everything back in the fridge even before you warm up what’s on your plate – this will help curb that temptation to pile more on your plate or go back for seconds.

Finally, eat that delicious, indulgent food slowly, chew it completely, really enjoy it. Eating slowly and mindfully allows you to get more enjoyment out of your food and you will feel more satisfied by it. Don’t forget that digestion begins in your mouth with the process of chewing and salivation and your stomach doesn’t register the food you put in it right away – eating slowly will help you absorb more nutrients from your food and help prevent overeating.

Out of Sight, Out of Mind

If you have some less perishable leftovers – maybe some candy that never got opened or alcohol that wasn’t drunk – and you want to use them at your next get together, remember the old refrain “out of sight, out of mind.”

It seems simple and almost silly, but it’s been proven that if you aren’t able to see those temptation foods, you will forget about them and they won’t tempt you. With this in mind, put those treats in the back of the cupboard with lots of healthful foods in front of them, or put them on a bottom shelf with healthful foods at eye level. You could also put them in an opaque container so you can’t see them. It’s been shown that having healthful foods fully visible and unhealthful foods not visible or out of reach prevents people from opting for the unhealthy foods and getting off track.

A quick note on food donation: I deliberately didn’t suggest donating leftovers in this post for several reasons. One is that many pantries and soup kitchens will not accept homemade or opened donations for sanitary reasons. Additionally, most leftovers are perishable which makes it difficult for pantries and kitchens to take them as they will spoil too quickly. That said, if you have unopened items, then by all means, donate away.

Following these three pieces of advice will help you enjoy the holiday fun without getting completely off track. Wishing you good health this holiday season!

Should You Try the Ketogenic Diet?

The ketogenic diet has become the rage for rapid weight loss recently, but is it worth giving it a try? As I do with any fad diet, especially ones that involve eliminating entire food groups, I examined this one with a healthy amount of skepticism.

First, what is the ketogenic diet? You may recall the Atkins diet craze that preceded the South Beach Diet back in the late 90s/early 2000s – this is like a more extreme Atkins. Essentially, you slash the amount of carbs you are consuming down to just 2-4% of the calories you consume per day and focus on eating large amounts of fat. Your body primarily relies of carbohydrates to burn for energy. By cutting the amount of carbs you are consuming down to such a small amount, you force your body to begin to burn fat for energy – thus the weight loss results. Burning fat for energy – sounds great, right?

Well, not so fast.

First, it is very important to note that this is an incredibly unsustainable diet. As anyone who has tried Atkins or South Beach will tell you, you can cut out carbs…for a while. But long-term it’s just not doable. For most people, this is invitation to deprive and then overeat carbs when it finally gets to be too much. Such a diet is great for setting up a pattern of yo-yo dieting, which has been linked to heart disease and diabetes, as well as more weight gain over time. Furthermore, if you don’t follow this diet completely, you won’t see the results, which makes it even less sustainable. Basically, you will lose significant weight quickly on a ketogenic diet, but you will regain it quickly as well – this is not a diet for long-term weight loss.

If you are able to adhere to this diet in the long-term, the weight loss effects are likely to fade over time. Additionally, many experts say that this diet will result in muscle loss, which will slow down your metabolism, hindering further weight loss. You will also likely see a significant drop in your energy levels. This diet is not recommended for people with heart disease for the above reasons (remember, your heart is a muscular organ).

There are also a number of nutritive issues with this diet. For one, you really need to make sure you are supplementing very well because you will not be consuming anywhere near the nutrition your body needs on this diet. For another, this diet is very low in fiber, so you may encounter some serious digestive issues.

As a certified health coach, I do not espouse any diet plans that are unsustainable or involve cutting out an entire food group. This diet is not an exception. However, I am even more opposed to this diet because of the dangers it can pose to patient health. The keys to lasting weight loss are and will always be: a sustainable, balanced diet of fresh produce, healthy fats, and right carbs, regular exercise, and supportive healthful habits such as stress management.

Do’s and Don’ts for Cook Out Season

Summer is officially and finally here (if you live in New England, you know what I mean by “finally” this year) and so is cookout season. This can be a very difficult time for people who are trying to watch their weight or eat healthily because we are surrounded by temptation – from fatty grilled meats to mayonnaise-covered salads to stocked beer coolers – it’s everywhere. It can be really hard to say no to these delicious temptations and even harder to deal with the aftermath, whether it’s weight gain or self-loathing. So, with Independence Day coming up next week, I thought this would be a good time to share my tips on how to get through barbecue season relatively healthy.

Do – Eat before you go

Having a healthful meal or snack before you head off to that cookout will help keep you from overeating once you get there whereas if you arrive hungry or starving you are far more likely to overeat on junk. A combination of lean protein and fiber will leave you feeling full longer, so try having some low-fat cottage cheese on whole grain toast or some grilled chicken and salad or some peanut butter and celery beforehand.

Do – Bring a healthy dish

Instead of making your famous macaroni salad that even you can’t resist, bring some cut veggies and dip or a shrimp and avocado salad with serrano honey vinegar. This will ensure that there is a healthy option for you to eat there. And your friends may appreciate it, too! You could also bring you own options to grill and ask the host to throw them on for you – like boneless, skinless chicken breast or vegetable kebabs.

Don’t – Hang around the snack table

There seems to be some unnamed law of physics that human beings are magnetically drawn to socialize at the snack table, but this pretty much guarantees mindless snacking – every healthy diet’s worst enemy. This doesn’t mean you have to be antisocial. I suggest finding a group away from the snack table to talk to or, if you start talking with someone at the snack table, suggest you move elsewhere by saying “wow, it’s kind of crowded over here, want to move that way so people can get in here?” Or even just be honest and say “if we keep standing here, I’m going to keep eating. Can we move away?” I can almost guarantee your conversation partner was thinking the same thing.

Do – Stay hydrated

When you are walking around talking to people on a hot day and eating salty food like chips and grilled meat, it is very easy to keep drinking alcohol. The problem with that is the more alcohol you drink the more you will crave that salty junk food and overeat. Be mindful of your drinking habits and alternate between your alcoholic drinks and water. This will slow down your alcohol consumption, make you feel fuller, and leave you feeling better the next day. Not to mention it’ll keep you safer.

Do – Get your exercise in

If you don’t have to be at a cookout until the afternoon, there is no reason you can’t get your workout in that morning! This will help you get energized and fire up your metabolism for the rest of the day. It will also leave you feeling more confident and better in your own skin – especially at those pool parties.

Do – Practice portion control

Balance. Balance. Balance. Balance. Did you get that? Balance. As a health coach, I can’t emphasize enough that the key to healthy living is balance. You should be eating healthy most of the time, but, when you want to indulge, you should – just make sure you’re eating reasonable portions and enjoying them mindfully so you feel satisfied with them.

Ideally, you want your plate to be 1/4 lean protein, 1/2 veggies, and 1/4 starchy veggies or whole grain. That is obviously not always possible when eating outside your home, but it’s important to try to get as close to that as you can.

When faced with a smorgasbord of summer foods, it can be easy to load up that plate and then go back for seconds. Instead, pick one or two indulgences you really want and place a small portion of them on your plate and fill the rest with healthy options. And don’t go back for seconds on those “cheat” foods.

Don’t – Beat yourself up

So you didn’t have the self-control you were planning to have and you ate and drank way too much. Guess what? You’re human. It happens to everyone – even health coaches and nutritionists. The worst thing that you can do in this situation is put yourself down for it. You are allowed to indulge occasionally and sometimes it’ll be too much. You need to let yourself have that and then just get back on track. It is so easy to beat yourself up for overindulging and that makes it easier to say “the hell with it – I already messed it all up, so I might as well just keep going because clearly I can’t do this anyway.” Then that thought process becomes your excuse and you end up feeling even more terrible. This is how setbacks become obstacles. The best thing that you can do for your health in this situation both physically and emotionally is be gentle with yourself – say to yourself “well, that wasn’t my best effort, but I’m not giving up on myself” and get right back at it. I’ve seen too many people defeat themselves by allowing one bad day to become a spiral and it’s not fair to yourself.

The Scoop on Supplements

If there is one thing that I find myself down the rabbit hole on most often, it’s dietary supplements. Through my training as a certified health coach, working with clients, and mentoring by some of the best nutritionists in New England, I’ve learned that dietary and herbal supplements are one of the most misunderstood aspects of health and wellness.

Some people think you don’t need supplements if you eat well. Some people think that all supplements are created equal and they can just buy whatever generic brand at the store. Some people think the more supplements you take the better. Some people think supplements are only for kids and sick people. None of these are totally accurate.

There are a number of reasons for this lack of clarity. First and foremost, supplements are largely based on a strategy of prevention whereas our health care system is based on treatment. Really, it’s not a health care system, it’s a disease treatment system. With this systemic focus, prevention is not going to get its due diligence because it doesn’t fit the paradigm and is not as profitable (though, it is, indeed, a very profitable market).

Since the system is built for them, drug manufacturers have the money and the power in the market. Using this influence, they can control the flow of information, the research focus, etc. Simply put, they are bigger and more powerful so they get the attention.

The structure of the supplement industry itself is not helpful for disseminating useful information to consumers. It is largely unregulated by the government and rapidly expanding, which means two things:

1. You need to do your due diligence as a consumer to make sure you are purchasing a quality product but that information is going to be very difficult for you to find because there are limited disclosure rules.

2. Supplement manufacturers are not allowed to make claims about what supplements do without substantiated scientific evidence. In an industry where the money is concentrated in the hands of pharmaceutical companies, it’s difficult for supplement makers to fund clinical studies so these supplements makers are left with the ability to only make very vague claims about the support they can offer your body.

On top of that, it seems like there is a new supplement out every week with claims about “amazing weight loss” or “body transformations” or “anti-aging.” The industry is expanding so quickly, it’s almost impossible for someone to keep up with. Because of this, I spend a lot of time researching a new product someone has heard of so I can recommend whether it’s worth trying or not (mostly, it’s not). (Pro tip: if it’s offering a quick fix, it is too good to be true. Likewise, be very wary of before and after photos and overly enthusiastic voice-overs.)

My main concern when it comes to dietary and herbal supplements is making sure that my clients are not only getting a safe product but also one that is what it purports to be. A majority of supplement companies claim the backing of scientific studies, but when you request that information a number of things may happen: said study doesn’t exist, the product itself was not studied but the ingredient it purports to contain was, they’ve paid a third party to conduct the study thereby influencing the findings, or the study was never done on human subjects.

Recently, an investigation by the New York State Attorney General found that just 21% of the supplements they tested from GNC, Walgreens, Walmart, and Target actually contained the ingredients they claimed to contain. Contamination and adulteration are also common issues with dietary supplements. The FDA is supposed to inspect supplement manufacturing facilities, but only gets around to a very small number of them – less than 20%. Given these facts, being able to review the studies that prove the supplements are what they say they are is crucial.

Knowing that doing product research can be a herculean task for people balancing work, family, chores, errands, volunteer responsibilities, and more, I made it a priority of mine to weed through the product claims and find a high-quality supplement company that I trust and can recommend to my clients. After months (literally) of research, I came to Shaklee. They have 20 years of clinical research on their products and you can actually access and read those studies online. They test their raw materials prior to production for purity and identity and they test their final products for purity and effectiveness. They will not put a product out there without science verifying its effectiveness. Furthermore, they have been in business since 1956 and have never issued a recall. Because of this, Shaklee is what I trust for me and my family and what I recommend to my clients as well.

If you want to learn more about dietary supplements – the industry, what to look out for, what to know, should you be taking them – then join me on Thursday, June 22nd for a free online event discussing the what, why, and how of supplements.

Cauliflower Alfredo Sauce

If you are one of the many parents who struggle to get their kids to eat their vegetables, you are going to love this recipe. If you are an adult who hates eating vegetables, you are going to love this recipe. If you love alfredo. you’re going to love this recipe. The sauce has the velvety texture and creamy flavor of alfredo, but contains just a tiny amount of cheese and is made of cauliflower. Instead of milk or heavy cream, you use the water you cooked the cauliflower in for a liquid so you’re still able to get some of those water-soluble nutrients from the cauliflower. You won’t even know you’re eating a vegetable! What’s even better is this is super quick and easy to make.

A quick note on the pasta. I always recommend whole wheat pastas over white pastas – it is far more nutritious than white and it’s also more filling. However, this sauce is made with water and whole wheat pasta tends to soak that up very quickly so you end up with a grainier textured sauce. I still don’t recommend white pasta. I would say go with a brown rice pasta or a whole wheat blend, like whole wheat and quinoa pasta. It will act less like a sponge while still not being an empty carb. I recommend using penne or ziti because it catches some of the sauce inside of it so you get even more flavor with each bite.

Ingredients

  • 1 head cauliflower
  • 5-6 cloves of garlic, chopped
  • 1 tsp extra virgin olive oil
  • 3/4 tsp sea salt
  • 1 cup water (from the cauliflower)
  • 1/4 cup freshly grated parmesan cheese
  • 1 box whole grain pasta, cooked

Equipment

  • Blender

Directions

  1. Break up the cauliflower into florets. Place them in a large pot of water and boil until soft.
  2. While the cauliflower is cooking, saute the chopped garlic cloves in the extra virgin olive oil for about a minute – just long enough to bloom the flavor. Scrape the garlic and oil into the blender.
  3. Once the cauliflower is soft, add it to the blender with the salt, water from the pot, and parmesan. Blend until the sauce is smooth.
  4. Add the sauce to the cooked pasta. Optional: top with a little more grated parmesan and cracked black pepper and enjoy!

Using a small head of cauliflower, I had some extra sauce leftover using one box of pasta. So. if you buy a larger head, you may be able to make enough sauce for two boxes of pasta.

If you want to take this one step further, add some grilled chicken and broccoli to it!

Cauliflower Sauce
This sauce is so incredibly velvety and creamy!

Phase 2 Check In

In my last blog post, I was ending Phase 1 and starting Phase 2 and was concerned about what impact having foregone protein for that week would have on my athletic performance so I wanted to give you an update on that.

I deliberately eased back into things last week so I could have been feeding my muscles protein for a bit before pushing them to get right back to it. So I started out easy with some walking and by Thursday I did a pretty intense strength training circuit and then did an hour-long cardio dance class on Friday. So I was able to get back into things fairly quickly. I was definitely sore after the fact, but I don’t think it was much more so than it would have been otherwise.

Since last week, I have done a 4-mile run one day, followed by a 3-mile run the next, plus some arms and abs and yardwork and I’m feeling really good.

So, if you’re concerned about cutting out major protein sources for a week, don’t be. Both physiologically speaking and speaking from my experience, there are no adverse effects from this one week without protein (note: men who participate in Fresh Start can consume certain proteins during the cleanse week).

In terms of food, I am still not craving the things I used to crave. Let me be specific: I haven’t craved pizza once since my cleanse week. I always always always want pizza, so this is a really BFD. Add to that, coffee, wine, bread – all things I love and were always my vices – I don’t crave them! Imagine you’re trying to lose weight or get on a healthier track. Now imagine how much easier it would be if you didn’t crave cake or pizza. How amazing is that?! So you can see how this program is a great way to get you set up for sustained weight loss.

One final food note: I’m only human and I did cheat over the weekend. I had Mexican food and two beers… and MAN did I regret it. My body just isn’t used to beer and corn chips and cheese anymore – and it shouldn’t be! I should say, if I had moderated better, I probably wouldn’t have had that much of a reaction, but the fact is that my body has changed.

In the next couple days I’ll be posting some smoothie recipes on the blog to keep things more exciting for Phase 2, so be sure to check back for those.

 

This is about YOU

As the temptation-filled holidays are coming to a close and the New Year is fast approaching, many of us are making diet plans and setting health goals with really wonderful intentions for 2017. To be completely honest, though, most of us will struggle with these diet and exercise routines and they will fall by the wayside. There are a lot of reasons for this but the one that I want to focus on here is that these diets and exercise schedules we find online and in books and magazines aren’t made for you. They weren’t put together with your goals, your motivations, your strengths, and your needs in mind. You are setting these goals and starting these changes to benefit YOUR health and improve YOUR life, so shouldn’t the things you do work with YOUR lifestyle?

I am right there with you on the healthy New Year’s resolution train. I have tried so many popular diets and exercised the way others told me and, every time, it went well for a few weeks and then fell off. What I eventually realized is that part of the reason why these things weren’t working is because they weren’t designed to accommodate the way I work.

We are all human and, as such, we all have our own motivations, limitations, and strengths. For any lifestyle change to really work, it needs to factor in what those motivations, limitations, and strengths are.

Questions to Ask Yourself When Planning Your Fitness Resolutions:

In order to figure out what will and will not likely work for you, you need to figure out how YOU work. I recommend that you start out by asking yourself these questions to help shape your plans.

  1. What motivates me?

For most people, a lofty, long-term goal is not motivation enough to stick with a plan because it is so far off and abstract. Maybe you are success-driven and need to set concrete milestones for yourself at regular intervals. Maybe you are reward-driven and need to figure out a way to reward yourself for your progress regularly in order to keep going. Figure out how you are motivated and figure out incentives for yourself based on your motivation.

2. How do I work?

Some people are great self-motivators and can put together a plan and push themselves to stick with it. Other people need more instruction and supervision so individual training or group classes are a better fit for them than a gym membership. For others, being accountable to a gym buddy is what keeps them going. Figure out what your work style is (looking at how yourwork in your job or in school can help with this) and try some different ways to accommodate it. If you’re a visual learner, having someone recite something to you over and over again isn’t going to help you learn. Likewise, trying to keep to a running schedule on your own when you really need someone to encourage you to keep your pace up isn’t going to get you where you want to be.

3. What obstacles threw me off last time?

“The definition of ‘insanity’ is repeating the same behavior over and over again expecting a different outcome.” I don’t remember what movie this was in and that’s definitely not the real definition, but this statement is perfectly applicable here. If you don’t take the time to examine the things that worked and did not work for you in your past health endeavors, how will you be able to develop a more effective plan this time? Spoiler alert: you won’t. Was finding the time to work out or meal prep a problem for you in the past? Were you bored by your workout routine? Did you feel like your diet was leaving you feeling deprived or dissatisfied? Try listing out on a piece of paper what worked in one column and what didn’t in the other. This will become a helpful roadmap when figuring out your plan this time around.

4. What is my goal?

Having a concrete, measurable, time-bound goal is the key to success in pretty much anything. So many people start out their resolution with “I want to lose weight.” Okay, how much weight? by when? If you can’t answer these questions, how will you know when you’ve succeeded? how will you track your progress? how will you stay motivated? You can’t.

 

It took me a long time of progress and set backs to figure out what truly worked to keep me on track with my workouts. Eating well was one thing, but, when I got home from work in the evening, a glass of wine and the couch was WAY more appealing than getting changed and going back out to the gym.

First, I figured out that if it’s up to me to get myself to the gym regularly, I’m not going to do it. Period. I need to have a set time to be somewhere and I need the added accountability of losing money if I am not there when I’m supposed to be. Knowing this, I figured out that fitness classes are key for keeping me on track. I book in advance, have it on my schedule, and, if I don’t go or cancel too late, I lose the $15 I paid for the class. Once I started going to these classes, I also figured out that I was working much harder and seeing better results than I was when I was actually making it to the gym. Having an instructor to regularly challenge me to work harder and to switch up the routine was what I needed to continue to improve. On top of that, I have fun in those classes! And that is some solid motivation, too.

We live busy lives and are surrounded by temptation and excuses every day. Why make it harder for ourselves by trying to force ourselves into a mold that doesn’t fit? If you want to live a healthier life, you absolutely can and you can find a way to do it that suits you.