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Nutrition and Exercise, Oh My.

December. The time of year where everywhere I go, I am faced with a decision of donuts or cuties in the workroom. Well, who in their right mind would choose cuties? Lol! I've gotten to the point in my life where I can say no when I need to. We work hard to always have to say no. Your next holiday get together will have onion rings, chicken tenders, french fries, nachos and of course cocktails! (Insert gasp) It is so hard to say no! December should be fun and festive but you should also be taking care of you and your body. You don't have to say no. Just enjoy everyting in moderation.


We have heard of every diet on the market including eating real food in different variations (cutting carbs, proteins, sugars, fats), Whole 30, Keto (hello Atikins), supplementing (herbalife) and the magic pill! There is so much information out there, what is the right answer? The answer is and always has been a simple one. Everything in moderation and skip the bad the stuff.


Nutrition is the hardest topic to understand and live by. I am not an expert when it comes to nutrition and will be the first to admit that it is very hard to eat a restrictive diet. Did you know in order to lose weight nutrition is 80% of the battle and exercise is 20% of the battle? Nutrition is key to any program. So many people battle nutrition. What is right, how much, when, what kind. The answer is not complicated. If you eat fast food and processed foods frequently, you will not lose weight. You need to eat real food 90% of the time and add in some form or exercise. Easier said than done right? If you want to get serious about your health and your body, get serious about following the right steps.


I am very fortunate to enjoy running and being fit. Most people really hate running and workout out. You don't have to run and you don't have to commit to 60 minutes/day of exerice! If you change the way you eat (notice I didn't say diet), and you exercise for 20-30 minutes/day on most days of the week, you're making a lifestyle change that you can stick to. Here are some tips:


1. Nutrition: Plan your menu on Sundays. You don't need to grocery shop for the entire week! You can run in and out in 10 minutes the day of, if you have your meal plan. Stick to the basics. Protein, vegetables and a small starch - whole grain. It can be good too! Marinate your chicken and grill it, lean pork tenderloin, whole baked chicken, chicken tacos or salad, red meat in small amounts. I always go for the protein and pair it with a vegetable (green beans, asparagus, zucchini) and a simple starch that's not too heavy. You don't want to fill up on carbohydrates - skip the bread if you can. Stay away from sugar. Sugar is hidden in a lot of processed foods and breads. It's a 'silent killer' in our bodies. Eating real foods eliminates the sugar problem. Stay away from soda as much as possible. Small doses of chocolate is always ok and I will never give up wine! You also have to live your life. Eat breakfast! For heavens sake, don't skip breakfast. This is what gets the metabolism rocking. Go for something fast and easy - eggs, greek yogurt with berries, shake with fruits/veggies and protein, etc. Eat small meals throughout the day. Don't go to lunch absolutely starving as you'll make poor choices. Have a mid day snack - yogurt, almonds, bar leaving you satisfied until lunch. Have another snack mid afternoon - carrotts, almonds, pretzels, apple, crackers and cheese, etc. This will take you to dinner and help you be not so starving. You will make better choices.

Food doesn't have to be complicated. Make simple, fast choices that you can enjoy. When you eat clean and healthy to tend to stick to this program and make a lifestyle shift. I do not agree with dieting for a quick fix. You need to find a life-long solution. You can have a 'cheat' day. I enjoy a good cheeseburger and pizza at least every other week. Your body will thank you and you will feel amazing!


Once you have your nutrition in check, add in quick 20-30 minute exercises. Start with 3-4 days/week and see how it goes. Plan your day around your workout. Join my New You Challenge for 2019 that kicks off on January 2nd. Add your contact info on my home page and i'll add you to the group!


Cheers to the Holidays my friend




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