That is my meat! Hands off!

Vegan eat only plant-based foods Vegans they do on consume Meat, Poultry, Fish, Milk, Eggs, Cheese, Honey  *Also avoid: leather, fur, silk, wool, soaps and cosmetics derived from animal product

Lacto-vegetarian eat Plant-based foods, Milk, Milk products, Cheese,Yogurt. They do not eat :Meat, Poultry, Fish, Eggs

Lacto-ovo vegetarian eat Plant-based foods, Milk, Milk products, Cheese,Yogurt, Eggs They do not eat Meat, Poultry, Fish


Flexitarian (semi-vegetarian) eat Plant-based foods, Occasionally consume or consume in limited quantity any or all of the following: Meat, Poultry, Fish,

Healthy Benefits

Vegetarians have lower rates of almost all chronic diseases, including obesity. They are less likely to have high blood pressure or high cholesterol, type 2 diabetes, heart disease, and some types of cancer.

When talking with some of my clients, first thing they will defend is meat in their diet. They have heard about the benefits that cutting back on their meat. They will ways tell me that they will not be ABLE to take out the meat in their diets. The tendecy to defend meat intake could be from experiencing a life time of being a meat eater and not being able to imagine not eating any meat or even cutting back.

Should we focus on cutting out some or all meat in our diets or just focus on the type of meat we eat, as to not upset the program?

Mood eating; Eating Mood

Happy weekend....Have fun and stay healthy....it keeps you sexy!

Don't eat anything unless we sell it!

In a recent article I was reading, I was informed of all the foods that I should not eat after my work out. Foods like  beef, whole eggs, dairy products and salmon. They suggest liquid protein like whey, casein, soy and/or egg protein shakes. They warn to avoid fiber in the 90-minute window after working out because it slows digestion as well; save the veggies, oatmeal and whole-grain breads for other meals.

Very short and to the point, but at the end of the article is a link 'to place an order' Yes you can have the best food to eat after a workout because that is what they sell, liquid protein.

But wait there is more to this story. If you let yourself be a sponge and soak up all the 'information' on what is bad for you and what is good for you, you would be down to a tree branch, and even then there would be a choking hazard warning.

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What is best for you after a workout?...first make sure it was a work out and not a gab session. Recovery after a workout is very important because you have used all the energy that you had during your workout and food is fuel. Fuel that will be needed to continue  your day. Low fat protein to help repair muscle and sensible carbohydrates for energy and brain power. A nutritional diet that provides balance and moderation is best for the person that just worked out in the gym.

Get great Abs from the Kitchen? or the gym?

You will not find sexy abs when you open the fridge door nor will you find them on a mat doing endless crunches.

When doing client assessments, many times they will point out the parts of their body they want to make the biggest changes to. Usually in the form of a question. "Can you make this go away?" My business would be huge if I had the magic to transform people with the wave a hand. My response is  "no but you can". It is actually a bit more of a 'big picture' than just spot reducing or trimming off the parts we do not appreciate.

Right now if you went to a magazine rack, you would find an overload of front page article titles that have the secret to better, sexier abs. This works to sell magazines or to get traffic to websites, so much so, that it is used over and over again. We want smaller, sexier, flatter tummies, we want this because we see it on fitness models or other people and we like  that look. If we didn't, the promise of an ab section to die for would disappear.

Just because we cannot see them or they are not toned, tanned and naked, does not mean we do not have muscles in our abdomen. What it does mean is that we have an extra layer of fat that covers it all up. We may not have much strength in that area and many times have not put those muscles to use like we should. Those muscles help you sit, stand, pick things up, stretch up high, turn around to back up your vehicle and so many movements each and every day. With all the moving and use of our core muscles throughout the course of a day, we should look great in a bikini.....

Weight loss from diet and exercise brings out body change. Change in shape, definition, tone, strength and flexibility. When making sensible changes in diet and exercise - time-  is your best friend. You lose body fat where ever your body decides to first.


When the weight comes off and exercise is increased your abs show up. The bonus is it not just your middle but the arms, legs, chest and butt.
 
When hearing about the magic foods that will help you get great abs, the suggestions will basically be the same only said in a different way.

1. Eat more vegetables and fruit (not added but instead of high calorie, low nutrient dense foods)
2. High fiber, whole grains
3. Drink water
4. Know your energy intake
5. Whole foods first
6. Cook light
7. Know what you are eating.

Fitness - if it came in a bottle, everybody would have a great body. ~Cher

If it quacks it is quackery!

One of the more frustrating issues I deal with in teaching my classes is all the 'noise' that surrounds us.
We have so much information placed at our fingertips for improving our health, that we stop listening to our intuition first. Not all products should even be considered and definitely not added to improve our lifestyle. How do we know what 'noise' we should actually listen to?

1. Listen to your gut - simple things are the best thing to use.
2. Can you get the same benefit from something in the fresh or frozen vegetable/fruit aisle?
3. What is it that is actually being sold? Is it a promise that will cut time in half for losing weight? for looking awesome? Do you actually believe the sales tag or are you just hoping for results?
4. You know your body better than anyone else!
5. Check your cupboards in the kitchen, bathroom, bedroom. Are they many products half used? If so use them first or get rid of them, the new product or program is just the same.