Category: Random Thoughts

Amazing Client Progress, Why the Scale Sucks, and How to Gauge Progress Without It

Just taking a moment to share some amazing progress from a lovely client. This girl is busy, just like the rest of you… traveling, working, an active entrepreneur with multiple thriving businesses, and – like most people – she’s not about to live & breathe fitness with hours of working out and a strict diet. That’s why we created a workable plan that allowed her to continue with her lifestyle AND achieve results. Flexible eating, no extreme diets or excess cardio or even daily training, better self awareness and maintainable day-to-day tweaks.

Ariana 3month progress 2015-page-0

One thing that I tell clients looking to transition into a lasting healthy lifestyle is that you should start with the BARE MINIMUM that it takes to see noticeable change. That way, you are more likely to keep continuing and progressing without burning out or backsliding into former, unhealthy habits. Going balls to the wall from the start is a great catalyst for some as results happen fast; but would you rather see immediate progress and bounce right back… or practice just a little patience, trust the process, and feel and see on-going success?

The truth is, with strategic nutrition you can change your body composition to whatever you envision. At this point, I can easily calculate and provide most any individual with the nutritional and exercise means to do so. But the most important part of anyone’s health & fitness journey is remaining as balanced as possible with minimal stress and while maintaining (and increasing) happiness.  Providing knowledge on how to obtain that is my priority when coaching clients towards their optimal fitness (and one of the reasons I do not coach for physique competitions as well as rarely toss out listed-food “meal plans” like other trainers may).

Something else I want you to notice about her stats – ladies, especially – is that her scale weight DID NOT CHANGE yet her physique is obviously tighter, smaller, and more fit. Often, clients come in who are simply “skinny fat” or carrying slightly higher body fat than they feel comfortable in. However, they are far from overweight (never mind, obese). Let me tell you, a large part of my client base has been said types of college-aged females and the number on the scale is like their holy grail gauge of success. This kills me, because that screwy little number can dictate someone’s day, their self-worth, their self-esteem, and their overall confidence when it is actually a horribly inaccurate gauge of true fitness, health, and progress.

Try this out: Move your scale from against the wall of the bathroom floor to anywhere else in the house, and watch it vary by 3-4 pounds (yes, really… I have people test this all the time to prove this point)!

This is why another priority of mine is to teach my clients that how you feel – both in and out of your clothes AND in your mind – and body fat percentage are what matter. In non-overweight clients who are within the criteria I mentioned above, we gauge progress by waist size, overall inches lost (or gained if muscle), clothing sizes, photos and body fat calculations. I solely obtain someone’s scale weight in order to calculate their body fat percentage.

Speaking of body fat, you may have heard that popular fitness phrase that “muscle weighs more than fat”. Well, I’m here to tell you muscle does not actually weigh more than fat does. Think about it: a pound is a pound regardless to what you’re weighing. Saying muscle weighs more than fat is like saying a pound of baseballs weighs more than a pound of feathers… when, really, they both weigh the same: a pound.

What the popular fitness quote is really trying relay is that muscle tissue is more compact – or denser – than fatty tissue; meaning it just takes up less space. So, for example, my client shown above lost 3 lbs of pure body fat while gaining 3 lbs of muscle. That is why although her scale weight remained the same, she lost inches and now fits into a smaller dress size. Simply, her body composition is much leaner and more compact thanks to less fat and more muscle.

I hope that more clearly explains how even if your body weight may not change, you are still potentially making progress in the right direction (especially if you’re incorporating any strength training on your fitness journey).

In a nutshell, if you are not clinically overweight or obese and simply feel you need to “lose a few pounds” – please, PLEASE do not waste your time by diminishing any amazing progress, body reshaping, fat loss, confidence, potential for a great day, or value in your efforts because of that ridiculously wonky number on a stupid electrical device. Pick a goal pair of jeans or dress and try it on each week or two to help you gauge which direction you’re going.

Back to the original subject at hand, I’m not going to say that slow-and-steady always wins the race because let’s be honest – that’s not always true. However, I will tell you that if quick-fixes haven’t worked for you in the past (and by worked I mean you’ve maintained the results you achieved), it’s time to reflect on your daily habits and lifestyle. Add in one thing at a time – like a walk after dinner, one large salad a day, going to the gym twice a week, or swapping soda for sparkling green tea – and stay consistent with it. Once you feel like it’s almost second nature, add another new, healthy habit into your routine.

With that, stop idolizing the scale and the number it flashes every time you hop on. To gauge your progress, choose a pair of jeans or a dress to fit into for a night on the town (making your goals fashionable AND functional!) instead of anxiously depending on that little machine you just hop on for five seconds. If you do regularly weigh yourself only to feel discouraged most of the time, I challenge you to get rid of your scale and trust the process of adding health-conscious habits for a solid month. I guarantee that within a couple of weeks, you will notice increased mood and confidence (and even progress!) plus less stress simply by removing that morning-happiness-dictator from your routine… because you will finally be able to dictate your happiness again.

Client Question: Is Protein as Bad as Smoking?!

A few weeks ago, one of my dear clients sent me an email including the link below with the simple question, “What do you think?”:

Diet: Eating Too Much Protein in Middle-Age Could be Harmful. 

A new study suggests that a high protein diet (>1.2g protein per kg of body weight consumed per day) increases the risk of cancer, diabetes, and death among middle-aged adults. Lead author Dr. Valter Longo writes, “We studied simple organisms, mice, and humans, and provide convincing evidence that a high-protein diet – particularly if the proteins are derived from animals – is nearly as bad as smoking for your health.” 
Cell Metabolism, March 2014

This may look familiar, as it’s study that made the mainstream media rounds with attention-grabbing titles such as High Protein Diet “as bad for health as smoking”. Needless to say, it has caused all kinds of Atkins’ followers to question their livelihood; vegans to rejoice in animal-loving union; and straight up concern or confusion in the rest of the public.

Since she wasn’t the first person who asked what my thoughts were (and probably won’t be the last) on this subject, I figured this was a good time to kick off a series of posts where I will share questions that I receive since they seem to be common concerns that are on a LOT of peoples’ minds! So, for the debut of Client Questions, here was my response to the above…

Always be wary of sensationalized statements such as “high protein diets are nearly as bad for your health as smoking” when coming across articles and even studies. Many clinical studies, even peer reviews, have so many facets and layers not included in the media-spread versions… basically making these newsletter and online stories the “highlighted” and attention grabbing versions that get peoples’ attention and quickly :)
In regards to this study in particular (which I happened to look into when someone else asked about it a month or so ago, unsurprisingly, ha!), here are some bullet points to consider:
  • It was actually two studies – a mouse intervention study and an epidemiological study. The only time tumor growth is mentioned or causation is applied is towards the mouse study (due to IGF-1 factor).
  • No participant in the epidemiological study was under the age of 50, and people were divided into 50-65 or 65+ (and actually found high protein diets as beneficial to those over 65 unless they had diabetes)
  • IGF-1, which is a growth hormone in dairy, meats, etc, promotes cell growth. As in, any cell growth. It doesn’t matter if it’s a muscle cell, cancerous cell, or a tumor. It just encourages growth of cells, period.
  • The studies do not consider any of the following: the effect of exercise, intake of fruits and vegetables, which sources of protein, lifestyle (healthy or not), what replaced protein in the low protein groups, effect on weight loss, people younger than 50, etc.

In a nutshell, I would say if a person’s underlying diet is bad… then too high protein could be an issue, within the age group in the study. For all we know, the high protein group could have been eating mainly processed meats or other proven carcinogenic less-than-ideal protein sources to provide such results. Basically, there are many things that were not controlled and that are important to consider in this (and any) study.

A more accurate title or heading for this study in the media (or in general) would be something like: “High protein diets for those between 50-65 years of age may be associated with increased cancer risk.”

Hope that provides some insight for the day!

The Undead Diet: Prepare Yourself For The Zombie Apocalypse

Prepare yourself for the Zombie Apocalypse...
Prepare yourself for the Zombie Apocalypse…

They’re everywhere. Moaning and limping and dragging their undead-selves all around the movies, television, and any other media outlet. Zombies are officially the IT thing lately, trendier than- dare I say it- yoga or going raw. They are the automatic celebrity and don’t even have to bathe, have all their limbs, communicate legibly, or smell particularly fresh.

But, let’s face it, they could use some help in the health and body departments just as much as any other person. They were living people like us at one point, after all. That’s why I took the time to give any future zombies what they deserve: Nutritional guidelines before the Zombie Apocalypse actually hits.

This is a list of the best foods for zombies (before becoming zombies), aka, The Undead Diet:

Aloe Vera Juice: I don’t know if I’ve ever seen a zombie without gruesome cuts, wounds, or missing limbs. Although green juice is the last thing one would be caught consuming, we can make sure to prepare our body for ultimate healing beforehand by drinking at least a quarter cup of Aloe Vera Juice every day. Not only does it encourage digestion and restoration, it has also been shown to help those with anemia by stimulating bone marrow to create blood cells. Win-win for the walking dead!

Hot Chili Peppers:  If there is one area where zombies obviously need help, it’s their skin. Wrinkly, dry, chapped, half fallen off; it’s just never at its best. Hot Chili Peppers offer the most Vitamin C per gram, and Vitamin C is the prime precursor for collagen production which keeps our skin supple, plump, and youthful. Additionally, the capsaicin (element that makes them hot) has been shown to slow and reduce cancerous growth, increase circulation, and increase endorphins to elevate your mood.  In a nutshell, chili-pepper-it-up now if you want to be a happy zombie with envious skin!

Blueberries:  Not only are blueberries full of E, A, C, and B-complex vitamins; but also copper, which acts as an anti-bacterial, and iron, which promotes immunity by raising hemoglobin and oxygen concentration in the blood. Not to mention, the anthocyanins (what makes blueberries blue) provide endless anti-oxidant benefits; from acting as an anti-inflammatory, to protecting the nervous system, to encouraging collagen production and improving eyesight. Take advantage of these tasty little nuggets while they are still on your menu!

Organic Grass-fed Beef: Now, this is a huge staple in The Undead Diet, and it’s important to make sure you get organic and grass-fed. It has the recommended 3:1 ratio of omega 6 to omega 3 fats, which provide endless benefits from internal lubrication to anti-inflammation. It is also up to four times higher in Vitamin E than commercially-raised beef. But the biggest advantages before starting your zombie afterlife come from the abundant iron and protein (particularly, lysine). Lysine plays a huge role in the formation of collagen, which is important for healthy connective tissues and bones. Organic, grass-fed beef is a prime preventative measure to keep your limbs as strong (and attached) as possible!

Carrot Juice: Zombies aren’t huge fans of the sun. Even when they do get some rays, their complexion stays as gray as a gargoyle. Not only does just one cup of carrots provide more than 400% of your daily value for vitamin A, but the beta-carotene also brightens up the skin with a healthy glow if you incorporate it into your diet regularly. By drinking carrot juice, the bioavailability of the beta-carotene is drastically increased and better absorbed in your body. So drink it up and give your pre-undead self some nice color to carry over!

Wild-Caught Salmon: Speaking of skin, salmon is one of the best sources of Omega-3 Fatty Acids, or EFAs, which has been shown to reduce UV-induced damage and wrinkles. Seeing as you’ll be spending most of your days shuffling about aimlessly in the sun, this is a definite necessity. Salmon is also one of the highest foods in zinc, which helps aid against sickness and decay. Basically, the copious benefits of salmon make it a true zombie super food.

Organic Yogurt: You won’t exactly be eating enough greens or drinking enough milk in your walking dead days to keep those bones and teeth strong. Six ounces of this fermented goodness provides over 20% of your daily value in calcium to do just that. Plus, the probiotics will keep your gut flora in check boost cellular immunity. Even better: The yogurt’s live cultures have been shown to lessen tongue-bacteria and sulfide compounds responsible for bad breath… and I think we all know zombies need as much help as possible when it comes to that.

Ginger: Stiff joints seem to come with the territory when crossing over to the other side, and one of the most versatile and delicious ways to alleviate such rigid discomfort is with spicy ginger.  The gastrointestinal benefits of this pungently delicious spice are popular with teas and juicing, but did you know that ginger is also a potent anti-inflammatory that can be used to alleviate arthritic aches and pains? Mince it, grate it, boil it- simply enjoy it! Who’s to say you won’t shuffle a little more gracefully?

Liquid Chlorophyll: Although I’ve never been within close enough distance to know firsthand, word on the street is that zombies smell like, well, death. In comes Liquid Chlorophyll, a detoxifying supplement that acts as a natural deodorizer to the body. It is also a great source of magnesium and cleans your digestive tract of pesticides and toxins. While all the other walking dead mosey around wafting the scent of rotting flesh, this will keep you as fresh and clean as possible from the inside out.

 

There you have it, The Undead Diet.  Brace yourself for the Zombie Apocalypse by adding these nutritious, functional choices into your regime and you’ll be one of the most well put-together Walkers around!

(Hey, even if the movies are just pulling everyone’s chain and it never happens, at least you can still enjoy the benefits of these foods just the same.)


	


		
	

			


		

		









			5 Reasons Detachment Can Save Your Relationship	




	

	
	

				
As originally published on MindBodyGreen


5 Reasons Detachment Can Save Your Relationship









When most people envision the ideal relationship, they think of engulfing, inseparable love. Being “attached at the hip” is typically an early sign that you and your new love share the ever-consuming, romantic high of a Nicholas Sparks novel.






You want to keep learning about each other, acting as sponges to the other’s every word and affection.






So, how in the world can detachment actually strengthen an intensely loving and growing relationship?






Detachment is one of the most important aspects in achieving true, profound fulfillment. Believe it or not, practicing detachment while remaining vulnerable will benefit you in remarkable ways.






Here are some of the ways detachment can help you: 






1. You’ll worry less. 




Worry can be seen as somewhat of a wasteful emotion, similar to fear. Both are negative, anxious feelings attached to thoughts that do not exist because they have not yet occurred. Why waste your precious mental energy on something that hasn’t even happened yet? If you worry because of past experiences, remind yourself that this (and every moment from now on) is a brand new, unrelated experience. Learn from the past, but don’t allow it to hinder your future. Detach yourself from any fear or worry, express gratitude for the present, and watch your tension and anxiety fall away.






2. You’ll accept more. 




When you detach yourself from “what should be” or “what could be” and focus on what is, you open a whole new door into the splendor of acceptance. Take a moment to acknowledge what you hope for the future, and then release the thought into the universe. Have faith in the direction that your life (and your love) will go. Simply remember: What will be, will be… and no amount of dwelling will change that.






3. You’ll have increased productivity. 




With less time spent on burdensome thoughts or tasks, it leaves more time to live your life (and savor your love). When the mind is swirling with what-ifs and worry, it takes away from enjoying this very moment. It’s amazing how much time is lost on “shoulda-coulda” thoughts. Realize when these thoughts begin to consume your mind and ask yourself, how is this affecting me in this very instant? How is this affecting my relationship? Can I be doing something else right now to benefit myself?






You will see that by allowing your mind to drown in too much thought, you are only wasting the time you have. Stop brooding and start living. You will thank yourself later.






4. You’ll achieve peace of mind. 




The instant you recognize what detachment really means and how it feels to practice it in your daily life, it will feel like a huge breath of fresh air. You will feel empowered, enlightened, and grateful. The beautiful thing about this is how it can change your life: Purely by redirecting the thoughts in your mind from obsessive and concerning, to appreciative and blissful. Your face will shine and you will be more pleasurable to be around… And who doesn’t want to be in love with someone who exudes love and inner peace?






5. Experience more love.




I deeply believe in the Oxygen-Mask Theory in all aspects of life: you must truly love and accept yourself first, and know you are deserving of it, in order to provide your best self in any relationship with anyone else. Otherwise, you are not only being unfair to yourself, but unfair to your counterpart. Just as your sweetheart deserves to be happy and unconditionally loved, so do you. Remind yourself of that every day.






Detaching ourselves from certain emotions, especially those intensified within a romantic relationship, becomes much easier once you realize that emotions are only temporary. Life is a series of change; this includes the change of your significant other from who he (or she) is now, to whom he or she will be in ten years.






Circumstances are temporary, frustration during difficult times is temporary, and even expectations are temporary. Unconditional love and acceptance are the only worthwhile constants. Choose to focus on the constants and detach from ever-changing emotions, and see your love life (or even single life) flourish more than ever before.

	


		
	

			


		

		









			Nostalgic “Nutritional” Ads	




	

	
	

				
Brace yourself. These are some vintage ads from back in the day (which, by the way, I’m sure quite a few moms took in as valid advice).


 


Ummmm… What?


I especially love their advice in the box. This must have been pre-ADHD days.


Would love to have met the Nutrition Professional behind this one!


Oh sweet Moses……


Have to love the sexual innuendo they mixed in for safekeeping. Heyo Sugar!


Seriously, 7up?


 


It may seem surprising to see such blatantly misleading ads, but this really wasn’t that long ago. And even more interesting? Many don’t realize that marketing and advertising still play the same game today.


More recently, this commercial glorifying corn syrup and high fructose corn syrup has come out (and here is just one study showing the actuality of it).


That commercial is just one modern day version of the ads above, which proves the point that it is always up to us as the consumer to educate ourselves on what is best for us and our family, nutritionally and otherwise. Depending on ads, propaganda, and trends, is basically just depending on a company’s financial goals more than your own well-being. And that’s not blaming the public, whatsoever. I like to think the companies and higher-ups behind these messages TO the public would know better… and either they truly don’t (in which case they should probably hire some more knowledgeable nutrition scientists and wellness consultants, hint hint)… Or, and unfortunately this is probably the winner, financial gain holds precedence over any concern for overall community well-being.


This is why it is so important to not only educate yourself, but take the minimal effort to be aware. Be aware of who is providing or funding the ads you read and commercials you watch. For example, the commercial shared in the link above was made by the Corn Refiners Association (CRA). The ads above were made by Sugar Information, Inc., and the Soda Pop Board of America. These corporations are, obviously, biased of the products they provide.


So, to sum it up, here are some easy tips to keep in mind:


    

  • It’s okay to be skeptical of advertising and marketing, especially in the food world (and this is coming from an admittedly naive, anti-skeptic)!
    • 

  • Educate yourself.
    • 

  • The less biased the source of a claim is, the more likely you can trust it.
    • 

  • When in doubt, just go back to simplicity: turn off the TV and computer, calm your mind of all external influences and sources, and stick to eating (and feeding your family) fresh, unprocessed foods like good ol’ fruits and veggies.
    • 



 


 


 


 

	


		
	

			


		

		









			Exposure, updates, and Thanksgiving.. Oh my!	




	

	
	

				
This is a little bit delayed as I have admittedly been slacking on keeping up with my posts, but the mission to Open a Trader Joe’s in Ormond Beach, Florida has gotten some more exposure recently thanks to the Daytona Beach News Journal!


 


I know, the bath-salts kind of stole my thunder…


 


If you haven’t already, please take a moment to read and sign the petition at the page linked above. Also, like our page on Facebook to get updates and, as always, share with your friends. As of right now we are at nearly 1200 signatures… and the initial goal was 1000! The new goal is to keep on obtaining as many signatures and as much support as possible to have this lovely, health-happy petition ready to send out in the first week of December. I don’t know about you guys, but I feel really awesome about this. We are definitely proving to be a strong force of a community that knows the benefit of healthful, affordable eating. I honestly couldn’t be more excited and grateful for each and every person backing this little idea I had a few short months ago. I’ve said it a hundred times, but each of every one of you are more awesome than you know.


 


In other waaay less exciting news, I’ve updated a few different pages on this site (including the About Us, Personalized Services, and Links & Love tabs) and invite you to browse around and check things out. I will be the first to admit I’m no graphic designer or webmaster, so if things aren’t aligned or formatted correctly, it’s definitely a work in progress! I may even change the entire design of the site to make it easier to navigate and more appealing. If you have any suggestions, definitely don’t hesitate to contact me as I am always open to new and improved ideas from those who are actually web-design savvy! :)


 


Besides that, I am making it a point to have at least one weekly blog post beginning now. Get ready for new recipes, interesting research finds, entertaining pictures, my venture updates, contests/giveaways, and other random thoughts I can’t help but share. One thing is for sure, I hope to brighten your day, encourage contemplation, and share love with each and every one of you.


 


By the way, is Thanksgiving Live! on Food Network the equivalent to the Super Bowl to anyone else, or am I just that much of a culinary nerd? Coincidentally, I came across this today…


 


Personally, my reaction involves more drooling less yelling.. But you get the idea..


 


Everyone have a wonderful Thanksgiving and thank YOU for all you do, because you ARE amazing!

	


		
	

			


		

		









			Sign this petition to help us get a Trader Joe’s in Ormond Beach, FL!	




	

	
	

				
*This petition has already been printed and mailed thanks to ALL of you!


For updates, please visit and like our Open a Trader Joe’s in Ormond Beach, FL, Facebook page: http://www.facebook.com/TJinOB




Please take a moment to read, sign, and SHARE this petition. Just fill out your information in the spaces given, read over the letter, and click the button below it to add your signature!


Once we receive one-thousand signatures, they will each be printed out and mailed directly to the CEO of Trader Joe’s, Mr. Daniel Bane.


Share through email, Facebook, smoke signal.. any way you can! We are already well on our way to making this happen! :)


 

	


		
	

			

			


		

		









			“Open a Trader Joe’s in Ormond Beach” is doin’ work!	




	

	
	

				
Our Facebook-page-with-a-mission is getting some exposure! Check out the article that was written about it in the local weekly publication, Hometown News. Fun stuff!


And don’t forget to like the page on Facebook and help us out! Every clickity-click counts and we greatly appreciate it. You don’t have to be a resident of the area to “like” the page, so spread the news about it all you want and we will sent you giant telepathic hugs each time you do. Promise.


If we actually end up getting the store? Fresh-baked cookies for everyone who helped out by clicking… AND tele-hugs. Double promise! :)