"Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what? Get started now. With each step you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful." ~Mark Victor Hansen
I came across this quote this morning and thought about how this is so true. We are always waiting for just the right moment to start something lifestyle~changing. I find this with a lot of people I talk to regarding healthy eating. Everyone always has "one more thing" going on (a party, a trip, house guests, etc.) before they can start eating healthy. But that "one more thing" turns in to another and another, then before they know it, months have gone by without a change, and they are wondering why they aren't getting the results they wanted from their exercise and nutrition..
Seriously, if you have been putting off exercising and eating healthy till after the New Year like everyone else, start TODAY!!!! Get some kind of activity in and eat real food.
And, if you need any help getting started, or some motivation and encouragement, contact me. I would LOVE to help!
Wednesday, December 21, 2011
Tuesday, December 20, 2011
The best gift you can give yourself.
It's the season of giving, and I want you to give your SELF something amazing....and that is the gift of ...cooking your own food. Sounds pretty simple and not very exciting, but let's elaborate on this for a minute...
I believe that cooking your own food celebrates self-respect. Making your own meals is very important, especially when you are trying to eat better or become healthier, overall. The "food" available to us in grocery stores these days, is not FOOD at all. It's a packaged food~like product, probably created in a lab (really), by mixing lots of other food~like products and chemicals together(really, seriously). It's NOT food.
When you cook your own food (out of real, whole foods NOT in a package), you have control of what you put into your body. This may not sound like a big deal, but really, it is. The most important thing you can do for yourself now and in the future is to be eating real, clean, organic when possible fresh vegetables and fruit and humanely raised and pastured meats. Yes, it's more expensive, but it is also an investment into your health, and that of your family.
Most of the disease that riddles our society today can be prevented from eating a healthy diet, comprised of foods that are in the perimeter of the grocery store. You've heard this before....it's true. If you need help making the change into a more healthful, REAL food diet, please contact me. I would be happy to help you, it's my passion, after all. :) Shop for your own real food, cook it yourself, then truly appreciate the meal you create. Your body will love you for it and you will feel so much better! Merry Christmas to yourself!!!
I believe that cooking your own food celebrates self-respect. Making your own meals is very important, especially when you are trying to eat better or become healthier, overall. The "food" available to us in grocery stores these days, is not FOOD at all. It's a packaged food~like product, probably created in a lab (really), by mixing lots of other food~like products and chemicals together(really, seriously). It's NOT food.
When you cook your own food (out of real, whole foods NOT in a package), you have control of what you put into your body. This may not sound like a big deal, but really, it is. The most important thing you can do for yourself now and in the future is to be eating real, clean, organic when possible fresh vegetables and fruit and humanely raised and pastured meats. Yes, it's more expensive, but it is also an investment into your health, and that of your family.
Most of the disease that riddles our society today can be prevented from eating a healthy diet, comprised of foods that are in the perimeter of the grocery store. You've heard this before....it's true. If you need help making the change into a more healthful, REAL food diet, please contact me. I would be happy to help you, it's my passion, after all. :) Shop for your own real food, cook it yourself, then truly appreciate the meal you create. Your body will love you for it and you will feel so much better! Merry Christmas to yourself!!!
Tuesday, November 22, 2011
In Persuit of.....Perfection????
OK, another long break from blogging. I'm back. Just gonna say right now that this is going to happen. Of course, I have amazing intentions of blogging every day or at least several times a week, but it just isn't reality. I have a job. And a family. And ADD, aaaaand that really gets in the way. Anyways, that brings me to today's topic: perfection. Webster defines "perfect" as: entirely without ANY flaws, defects or shortcomings. Well, now...that surely doesn't describe me or anyone I know....but I certainly am guilty of putting immense pressure on myself to be "perfect."
I'm not sure when all of this started, but it has been only in the past few years. Since I have gotten super involved in fitness, being a trainer, and now a nutritionist, i have really put crazy pressure on myself to eat perfectly, to have an amazing workout every day, and to live the "perfect" active lifestyle.Not to mention being the perfect mom and wife.
All this pressure on myself has made me a little crazy! I see my clients putting pressure on themselves, too. It happens a lot with food....if we haven't had a "perfect" day of eating, well, screw it. We might as well just give up and start again tomorrow.
This is CRAZY!!! This all or nothing mentality that I am guilty of, and that I encounter all the time with my clients. We need to give ourselves GRACE. There are so many external pressures out there demanding our time and efforts, it just does us such a disservice to place severe pressure on OURSELVES, too. I have a lot of grace with my clients. I understand that life happens, life gets crazy, it destroys our best intentions and thwarts our best efforts.I understand that they are human, and life is not always kind. I encourage them to pick up where they are right now~not where they think they "should" be~and keep going.
If we get up and keep trying, CONSISTENCE can take the place of that perfection mentality. It can also be much more rewarding. Perfection is not attainable, and putting pressure on ourselves to be perfect can only make us miserable and it makes us feel like a failure. In stark contrast, being consistent builds upon itself. The act of doing something well (i.e. a healthy habit) over and over again builds our confidence and builds momentum so we are able to continue being consistent and then we will reap the amazing benefits from establishing healthy habits.
Small improvements, over time, lead to stellar results.
Start one healthy habit today, and do it again tomorrow, and again the next day, until it becomes a part of who you are and what you do, then start something else. Small improvements, over time, lead to stellar results. Perfection not needed. Have a great day!
I'm not sure when all of this started, but it has been only in the past few years. Since I have gotten super involved in fitness, being a trainer, and now a nutritionist, i have really put crazy pressure on myself to eat perfectly, to have an amazing workout every day, and to live the "perfect" active lifestyle.Not to mention being the perfect mom and wife.
All this pressure on myself has made me a little crazy! I see my clients putting pressure on themselves, too. It happens a lot with food....if we haven't had a "perfect" day of eating, well, screw it. We might as well just give up and start again tomorrow.
This is CRAZY!!! This all or nothing mentality that I am guilty of, and that I encounter all the time with my clients. We need to give ourselves GRACE. There are so many external pressures out there demanding our time and efforts, it just does us such a disservice to place severe pressure on OURSELVES, too. I have a lot of grace with my clients. I understand that life happens, life gets crazy, it destroys our best intentions and thwarts our best efforts.I understand that they are human, and life is not always kind. I encourage them to pick up where they are right now~not where they think they "should" be~and keep going.
If we get up and keep trying, CONSISTENCE can take the place of that perfection mentality. It can also be much more rewarding. Perfection is not attainable, and putting pressure on ourselves to be perfect can only make us miserable and it makes us feel like a failure. In stark contrast, being consistent builds upon itself. The act of doing something well (i.e. a healthy habit) over and over again builds our confidence and builds momentum so we are able to continue being consistent and then we will reap the amazing benefits from establishing healthy habits.
Small improvements, over time, lead to stellar results.
Start one healthy habit today, and do it again tomorrow, and again the next day, until it becomes a part of who you are and what you do, then start something else. Small improvements, over time, lead to stellar results. Perfection not needed. Have a great day!
Saturday, October 15, 2011
Salad of the Day #1
It's no surprise to some of you that I love salad. Often when people (my clients, friends, etc) ask me "What do you eat?" My answer is "a lot of salads...." I get a disgusted/bored look. Which makes me sad, because there is SO much you can do with this "magic~ness in a bowl" that is usually referred to as a boring old SALAD. So, am going to take it upon myself to educate you salad haters out there, and also to give you a plethora of ideas to make your own salads totally un~boring.
Today's SOD~salad of the day. Spinach, artichoke hearts, black olives, tomatoes, avocado + ground turkey.
Dressing of the day~mustard, red wine vinegar, EVOO, whisked in a bowl and poured all over.
Super easy, and so good!
Thursday, October 13, 2011
My First Whole30 Success Story!!!!
I am super proud of Lyndsay! I gave her the Whole30 program and she DID it! She got her boyfriend on board, too, and he did it. They did it right, and got fantastic results! I weighed and measured and measured her bodyfat % on the first day. Then again, today....30 days later. The results are stellar and I am so happy for her! She's going to continue on with it, because it changed her life, but I just wanted to share what 30 days can do.
She lost 10 pounds. And because I measured her bodyfat, we know.....it was 10 legitimate pounds of FAT. Not water, not muscle, every single bit was fat. So, she maintained every bit of muscle mass (which is AMAZING....not on one "traditional" diet will this happen......you will ALWAYS lose muscle, too.) Lyndsay lost 1/2 inch off her chest, 2 1/4 inches off her waist, 2 1/4 inches off her hips, 2 inches off her "muffin top" (yes, I measure that, too), 1 1/4 inch off each thigh and 1/2 inch off her upper arm. And her boyfriend lost 15 pounds and has a MUCH flatter stomach and much better energy and digestion. The results speak for themselves and I am so happy for them!
So, if you are ready to clean out the crap and change YOUR life, contact me and I will help you learn how! I went to the Foundations of Nutrition Workshop all day last Saturday. THAT changed my life. I truly believe in this program and in what it can do for YOUR health. More energy, better sleep, better digestion, clearer head, LEANER body! It can be done, and I would LOVE nothing more than to help you get there! HAPPY THURSDAY!!!!
She lost 10 pounds. And because I measured her bodyfat, we know.....it was 10 legitimate pounds of FAT. Not water, not muscle, every single bit was fat. So, she maintained every bit of muscle mass (which is AMAZING....not on one "traditional" diet will this happen......you will ALWAYS lose muscle, too.) Lyndsay lost 1/2 inch off her chest, 2 1/4 inches off her waist, 2 1/4 inches off her hips, 2 inches off her "muffin top" (yes, I measure that, too), 1 1/4 inch off each thigh and 1/2 inch off her upper arm. And her boyfriend lost 15 pounds and has a MUCH flatter stomach and much better energy and digestion. The results speak for themselves and I am so happy for them!
So, if you are ready to clean out the crap and change YOUR life, contact me and I will help you learn how! I went to the Foundations of Nutrition Workshop all day last Saturday. THAT changed my life. I truly believe in this program and in what it can do for YOUR health. More energy, better sleep, better digestion, clearer head, LEANER body! It can be done, and I would LOVE nothing more than to help you get there! HAPPY THURSDAY!!!!
Wednesday, October 5, 2011
The best chicken...ever!!!
So, I have gotten in the habit of buying all of my meat from Whole Foods. Yes, it's a little more expensive, but I have started to realize that it's worth the cost difference (which, in reality, isn't all that much) to ensure my family is getting meat with no freaky added hormones or antibiotics, and most importantly, isn't "tortured" like feed lot meat and poultry. I like to think that I am eating happy cows and chickens. :)
Anyway....so, they started carrying these "Skagit Red" chickens~whole, pastured chickens that are.so.good. The taste, compared to your run-of-the-mill Foster Farms~type chicken is just not even in the same league. So, anyways, if you get a chance, check out these little happy chickens. I am sure they had friends, too.
Tuesday:
5am: black coffee, 2 eggs+1 white
10am: ground turkey, homemade pasta sauce, zucchini noodles, beets, carrots, brussels sprouts
(kosher, from Trader Joe's~also, super good....a little side note....Kosher turkey has the same or higher standards as organic)
7:30pm...The above mentioned chicken, roasted with roasted vegetables...beets, sweet potatoes, carrots, brussels sprouts, zucchini, onion, butternut squash.
*sidenote* roasted root vegetables are like candy....so good!!!
Anyway....so, they started carrying these "Skagit Red" chickens~whole, pastured chickens that are.so.good. The taste, compared to your run-of-the-mill Foster Farms~type chicken is just not even in the same league. So, anyways, if you get a chance, check out these little happy chickens. I am sure they had friends, too.
Tuesday:
5am: black coffee, 2 eggs+1 white
10am: ground turkey, homemade pasta sauce, zucchini noodles, beets, carrots, brussels sprouts
(kosher, from Trader Joe's~also, super good....a little side note....Kosher turkey has the same or higher standards as organic)
7:30pm...The above mentioned chicken, roasted with roasted vegetables...beets, sweet potatoes, carrots, brussels sprouts, zucchini, onion, butternut squash.
*sidenote* roasted root vegetables are like candy....so good!!!
Tuesday, October 4, 2011
False Start...
"If you focus on results, you'll never change~but if you focus on change, the results will come."
I like that one...it's very true. I have a confession.... I got a bit of a false start on the Whole30 challenge. I had a SUPER stressful/emotional weekend, which, I am realizing, kinda drives me to be careless about what I consume. SO...stressful weekend behind me+ renewed vigor and motivation=new day, and a new challenge! I'm ready for it! I have successfully cut so many things out of my diet that the only thing left that "triggers" a binge is nuts. So....for the rest of this thing, nuts are out. They are super addictive to me.
I could have kept going, pretending like I didn't "fall off the wagon" but that wouldn't be very honest....and I am trying to get everything out in the open, for one, so I don't deceive myself, but also for everyone else out there that STRUGGLES with food....I get it. I SO get it. It's really really hard sometimes to maintain discipline in that area of my life. And I know sooooo many women who struggle with a food addiction of one kind of another. I don't think it's any coincidence that Satan tempted Eve with FOOD. Pretty crazy. All we can do is keep trying! Anyways, I hope ya'll have a good day and I'll see ya back here with my (nut free) food journal later today. Happy Tuesday!
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