So why do you still eat it?Why do you still eat that packaged granola bar and snack on those whole grain crackers? You may think that heart healthy label means something, but it doesn’t hold a candle to real food.

What is Read Food?

Here’s an easy way to tell if your food is real or not: If your food can go bad, it’s good for you. If your food can’t go bad, it’s bad for you.

Real food is fresh and unprocessed.

The Real Food Challenge

This real food challenge has the potential to change your body forever. Take the next 7 days to ONLY eat real food. One week is a very short time in the grand scheme of things, and I know you can do this.

Just try it for one week to see and feel the difference in your body.

The Rules

During the next 7 days you will avoid eating all of the following food items:

• Bread
• Grains
• Rice
• Crackers & Chips
• Packaged snacks
• Sugar & Corn Syrup
• Soda Pop
• Packaged Bars
• Baked Goods
• Candy

Here’s a list of the real foods that you will eat instead:

• Seasonal, organic Vegetables
• Seasonal, organic Fruits
• Lean, organic meat, fish & eggs
• Nuts and Seeds

Those four categories of food can be combined into endless, flavorful combinations. Check out the following meal ideas:

Breakfast: Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day.

• Scrambled organic eggs, sliced tomato and a handful of seasonal berries.
• Half of a dressed avocado and a few slices of nitrate-free bacon.
• Pancakes made with coconut flour and topped with chopped nuts.

Lunch: 

Plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you.

• Dark baby greens topped with chopped chicken breast and diced tomatoes.
• Albacore tuna (packed in water), mixed with finely chopped cucumber over cauliflower rice. (See recipe below)
• Turkey and Spinach Salad

Dinner: 

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories.

• Grilled white fish, sautéed spinach and almond bread.
• Baked chicken breast with steamed broccoli and quinoa.
• A big bowl of arugula topped with sautéed asparagus and sliced hardboiled eggs.

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other (very important) half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

Call or email me today and we will get you started on the exercise program that will reshape your body in 2013.

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Leaving town for a summer get-away? If you’re not careful your trip will quickly turn into a fat trap.

I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.

There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.

The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

Step #1: The 1/3 Rule
Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”

Look, I get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.

Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.

At your other 2 meals each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.

Step #2: The Exercise Rule
This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.

Notice I said some form of exercise. I didn’t say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.

Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:

• 20 push ups
• 30 seconds of jump squats
• 20 walking lunges
• 30 seconds of plank hold
• 30 seconds of rest
• Repeat from the top 3 times

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat reduction consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

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1. Exercise makes you feel better about yourself.
2. Exercise improves your mood.
3. Exercise reduces the risk of chronic disease.
4. Exercise eliminates unwanted pounds.
5. Exercise improves longevity.

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You wouldn’t believe the number of excuses that I get from people on why they don’t exercise.

Often times their reason is self-inflicted: I don’t have the time.

Sometimes it’s procrastination: I’m going to start as soon as tax season ends.

And occasionally the reason is downright funny: I don’t like to sweat.

As you can imagine, I point out to these well meaning excuse-makers that, despite their legitimate reason not to, exercise is a vital part of cultivating a strong, healthy and attractive body.

In fact, if they would just exercise 2 to 4 times each week they would feel a dramatic improvement in their daily life, starting with renewed energy and strength.

I then bring up the health benefits and explain how many of their health problems would improve. I talk about how great they will feel, and look, dropping those extra pounds and rediscovering a slender figure.

However, there was an excuse that would always stump me.

The sneaky excuse of ‘being active’: Oh, I don’t need to exercise with a personal trainer – I’m very active. I play golf and tennis and Wii.

Well, that is a good excuse, right? Golf, tennis and Wii are all active sports that burn calories. Maybe they can be fit without doing any other exercise…

Then I started noticing a trend.

The ‘golf’ people couldn’t touch their toes in a simple flexibility test. The ‘tennis players’ couldn’t jump rope for 60 seconds. The ‘Wii players’ needed a week to recover from a one mile jog. The so-called ‘active’ people encountered injury after injury.

And then it hit me.

You can’t become fit simply by being active.

Only by being fit can you become more active.

To be lean and to maintain a level of fitness there is no substitute for a consistent, challenging exercise program. It’s the only way, folks.

To truly be fit is when your body is able to do whatever you ask of it. This comes from a combination of flexibility, strength and endurance.

So, do you exercise?

Or are you fooling yourself with the idea of ‘being active’?

How do you feel about your current level of fitness? Are you able to do each and everything you want? Or do you end up opting out of activities that you know would be too challenging?

If you’ve used the excuse of ‘being active’ in the past, take a minute to reconsider your position. Don’t bank on your ‘active’ lifestyle with the hope of true results.

Contact me today to start an exercise program that will make you truly fit.

And if you’re furthest from active but simply want to lose those extra inches and pounds, make the decision to call or email me today.

As they say…there’s no trial run in the game of life.

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This chicken soup recipe is made without added carbs like noodles or potatoes. It’s filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day. Servings: 8

Here’s what you need…

• 1 Tablespoon coconut oil
• 1 medium organic yellow onion, chopped
• 3 carrots, grated
• 2 celery stalks, finely chopped
• 1 Tablespoon curry powder
• 2 garlic cloves, crushed
• 2 quarts chicken broth
• 3 cups diced roasted chicken
• 1 bay leaf
• 1 organic apple, chopped
• dash of salt and pepper
• 1/2 teaspoon dried thyme
• zest from 1 lemon
• 2 cups unsweetened coconut milk

1. In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.
2. After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.
3. Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.

Nutritional Analysis: One serving equals: 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein

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Many restaurants display nutrition information in the restaurant or on their website. Get online and find a site that compares several restaurants at one time. Other great sites list restaurant menu items that cater to certain dietary needs such as allergies, diabetes, heart disease, or weight management.

Better yet, download a mobile phone app with nutrition information by restaurant, and when you must go out, choose accordingly!

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Fast food has a reputation for being high in trans fat, saturated fat, sodium, and calories, while having next to no healthy ingredients. For example, one loaded hamburger, fries, and pie contain more saturated fat than you should eat in two days.

However, things are changing. The past few years have seen many fast-food restaurants make a concerted effort to improve their menus. As a result, many restaurants now offer low-fat options and fresh ingredients. Choose wisely and you no longer have to sacrifice a healthy meal for the sake of convenience.

But to do this, you must be an informed customer, resist menu temptations, and make healthy choices when it comes to fast food. Finding a nutritious, cheap, convenient meal may be a challenge, but it can be done.

Beware!

…of menu lingo. Steer clear of meals labeled fried, breaded, basted, creamy, crispy, batter-dipped, au gratin, scalloped, or Alfredo. These dishes are usually high in unhealthy fats, sodium, and calories.

Instead, go for lean meat options that are broiled or grilled and fresh or steamed veggies. If needed, special order your food to be prepared in a healthier manner.

…of extras. A salad may seem like a low-fat option until you drown it in fried toppings, high-fat dressing, and cheese. A deli sandwich is a great choice until you add the mayo, spreads, and cheeses. The same goes for a baked potato. What about the butter, cheese, bacon, salt, and mountain of sour cream?

Simple, fresh ingredients are best. Ask for dressings and toppings on the side so you can monitor how much is added.

…of portion sizes. A single serving at many restaurants could feed an entire family. The average meal at a fast-food joint can contain more than 1,000 calories. Extra large options should be replaced with smaller portions or shared with family or friends. Don’t forget the calories contained in your drinks. Often overlooked, the calories in sodas and sweetened beverages add up quickly.

Try unsweetened iced tea or lemon water instead.

…of buffets! Even if you choose the salad bar, buffets set the stage for overeating. You may just want to eat your money’s worth, but chances are, you’ll eat more than you need.

After finishing your meal, wait at least 20 minutes before heading back for seconds. Your body needs time to tell your brain your stomach is full.

…of eating on the run. Isn’t this what fast food is all about? Unfortunately, when you’re in a hurry and aren’t thinking about what you’re eating, you tend to overeat and overindulge.

Slow down and chew slowly. Your food will digest easier and you’ll most likely eat less. Remember, it takes time for your brain to get the message that you’re satisfied. So chew well and give your brain the chance it needs.

Be Smart

Knowing is half the battle. The other half is making the right choices. Depending on your health condition, it may be OK to splurge every once it a while, but a habit of double-patty, greasy burgers and large fries every week will hurt your body.

Instead, choose a single-patty burger or a grilled chicken sandwich. In place of a milkshake, go for the yogurt parfait. Rather than French fries, opt for a baked potato or side salad. (Just be sure to choose smart toppings.)

Fast Food Shouldn’t Be the Norm

While there are healthier options available these days at fast-food joints, nothing is as fresh and nutritious as a home-cooked, low-fat meal. Save the fast-food meals for rare occasions when there’s no better option.

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

Call or email me today and we will get you started on the exercise program that will reshape your body in 2013.

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