Archive for fitness – Page 3

7 Lessons I Learned from Dancers

In my 20s, I danced for a dance group called Imram in Vancouver Canada. At the same time, I was pursuing a career in television. I almost had a TV series I had created picked up by a National Canadian Television Network, which was exciting. It focused on people in various fields who showed promise and were becoming noticed for their skill, knowledge, and talents. I had always loved dancing, so I continued my dance classes in contemporary, jazz, and ballet. I loved it. It kept me sane, fit, and happy. However, I didn’t pursue a career in dance.

Now that I have a wonderful health and wellness practice, I still make time for my dancing and physical fitness. I’m lucky to have great studios and gyms in close proximity to where I live. On a daily basis, I make the effort to do some sort of movement, so I feel in tune with my body and my spirit.

When I first started dancing many years ago, I didn’t pay much attention to how profound the lessons were. However, I’ve come to realize they can teach us a lot about life, our spirit, and our wellbeing. Here are seven lessons we can all learn from.

  1. Hang around people who you want to be like.
    Dancers are beautiful no doubt about it. They are so fit and so “into their bodies” that they almost seem to float whenever they walk. They enter a room full of grace and poise. It’s easy to be swept away in their “lightness of being.” Dance is usually in their blood—they love it. As you can certainly see when witnessing the popular TV shows “So You Think You Can Dance” and “Dancing With the Stars.” Sure, they could just commit to an exercise regimen; however, they would rather use their bodies in an artistic way.

    So hang around people you want to be like, whether they are at the fitness, wellness, career, or spiritual level you want to be at. You’ll have a better chance of being inspired by those you surround yourself with. It’s motivating and uplifting—that’s for sure.

    Who are YOU hanging around? (Think about it.)

  2. Consistency is the key for long-term success.
    Dancers know that a beautifully fit body is built over time. And even if they take some time off, they’ll bounce back quickly because of all the training they’ve done over the years. It’s called “muscle memory.” Your body remembers your shape and can easily “snap back” into place.

    In the same way, you can bounce back as well. That is, as long as you stay connected to your gym, your health coach, or your healthy eating plan on a regular basis. It’ll help you remember who you are and what you need, even if you take a break.

  3. Ups and downs are a part of the process.
    Dancers always know that success comes in cycles. It’s physically damaging for them to try to be on stage at all times. They know their limits. They push themselves sure enough; however, they know when to stop before they break down—well, usually. There are times, I’ve experienced this myself, when injuries or accidents do happen. If you are fit and healthy, the recuperation period usually takes less time.

    Your health and wellness programs often go in cycles as well. You can be focused on it for a while, then ease back for a bit. Don’t worry when there’s an “off track period” like holidays, vacations, and birthdays. Just make sure you get back on track immediately after or you might stay of track longer than is best for you, requiring a lot more effort later on. Get back on your healthy eating, exercising, and mindset schedule. You may want to mix up your exercise and some of your regular foods a little, so your body and mind don’t get bored.

  4. Hard work is part of the game.
    Dancers don’t wake up and say, “I don’t feel like practicing today.” They just do it, especially if they are professionals or have aspirations of becoming professional someday. It becomes part of their schedule and part of their lives, the very essence of the fabric of their daily lives. Their commitment to their goal ensures success.

    How many of you secretly wish your success would be handed to you on a silver platter? I’m all about ease and simplicity; however, we need to realize there’s some work involved. The solution is to make the hard work pay off and be fun. By doing what you love to do and taking good care of yourself by taking time off, getting help, eating smart, and exercising regularly, it will give you the energy and stamina you need, making you feel rewarded and full of life.

  5. Model others who are already doing what you want to do.
    Dancers don’t try to invent their dances from scratch, unless they are also choreographers. They look at and study what the top dancers are doing. Dancers who are performing exquisitely and training regularly are the ones aspiring dancers are copying. By doing this, they start to develop a precise formula for their own success, talent, and skill. Often, but certainly not always, they are usually eating the right diet, which fuels their bodies properly, getting the right amount of sleep, and studying with the best teacher available. They are committed to their art.

    Please don’t reinvent the wheel when there are others who know how to get you where you want to go with your health, wellness, and/or weight loss. Find an expert who can help you accomplish your health, wellness, and life goals. Model them as well. Don’t model others who are not committed to their overall health and wellbeing. Model those who you want to emulate, the ones who are experiencing the immense health, radiance, energy, stamina, shape, and success you dream of!

  6. Find a mentor or coach for faster results.
    I don’t know of any dancer who got to where he or she is all alone—it’s impossible. Most dancers dance in a group or company. If they are just dancing for the pure pleasure of dance, they take classes in groups and with a teacher. Every dancer trains with teachers and takes many dance classes. A good teacher or mentor will understand them, their desires, their strengths and weaknesses, and their dreams. Someone who will be with them every step of the way while they get better and better. Does this cost them a lot of time, energy and money? Yes, usually. However, they don’t look at what it costs. They look at what it’s worth. They’re fast forwarding their success and abilities, and that is priceless.

    I know many people who have wasted thousands or even tens of thousands of dollars to lose weight and end up putting it back on. They never really learn how to eat well to nourish and develop life long skills, and abilities to eat smart and healthy—long term—and to look at some of the issues that causes this. Don’t make that mistake. I’ve also been there. Stop struggling. First invest in yourself and work with someone who’ll show you the best way, maybe for the first and hopefully last time. As a very happy client of mine once said, “It’s only expensive if it doesn’t work, but Monika’s programs work.”

  7. Show off what you’ve got!
    You can be sure the dancers aren’t meek about their hard work, fit bodies, and their artistic abilities and accomplishments. They show off their hard work with beauty and grace in their performance and in their everyday life. They usually look fantastic and move with such ease. They feel so comfortable in their own skins. They are proud of their accomplishments and their assets as well.

    Even if you don’t have it all (yet), show off what you DO have. Strut your best stuff and speak positively about your journey and your life. Be proud of who you are and no apologies please. Feel powerful and strong in your success. Whatever those successes are—big or small—we’ll praise them all.

    Dance into wellness…

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

Need to Transform Yourself?

I like to consider myself an alchemist and an artist in the work I do. I help you transform your body and usually your mind. I’m sure you have heard when Michelangelo gazed at a piece of marble, he saw the beauty and essence of the piece of art he was about to sculpt. Sometimes I too feel like Michelangelo when I first start working with a client. I see what clients can become after our transformational work together. I feel confident knowing that my clients’ natural health and beauty will start shining through more brilliantly than ever in just a few short weeks. With my guidance, many of my clients transform their lives during the remarkable journey we take together.

Transformation doesn’t happen overnight however. We live in a quick fix culture. We want overnight results. Just take a pill, buy a new outfit, get your hair and make-up done, and all of a sudden, voila, we are changed, we are different…well not so fast. Is this temporary quick fix an illusion? Really true transformation does take time. It may not take forever, but it does take time.

I would encourage you to start thinking about the type of transformation you want to make in your health, your body, and your life. What do you really want to have? What kind of transformation do you want in your life today? What do you want in the next few months, in six months, by the end of 2009, or the end of 2010? What things do you really want to change and what do you want to let go? What do you want to become more of?

I urge you to think about some of the things you’ve tried before, which might not have turned out as you had imagined. Was your goal too vague or was it an unattainable quick fix? Or were you ever successful at something initially and it only provided short success? Even though transformation occasionally seems immediate, true transformation happens slowly and methodically, and inevitably gets you what you really want in life. You need to dream, to plan, and then take action.

When it comes to my business in health and weight loss, I help you make an intelligent and committed choice to lose weight and be healthy. Getting into your Skinny Jeans may be what you want. Even though that looks like the ultimate transformation, first and foremost, it’s really an inside job.

You start by making better food choices, being more consistent with your exercise regimen, you go to sleep earlier, and you stop watching too much TV. The changes start adding up and your lifestyle changes. You feel better about yourself and you look physically different, as well. You begin to feel healthier, lighter, and more vibrant, as if you can do almost anything. You feel more confidant and proud of yourself. The transformation of our Skinny Jeans Program doesn’t take forever and it doesn’t happen overnight either (as I mentioned earlier). However, somewhere in the middle it’s doable, realistic, and the results are astounding.

Like some of the things I hear daily in my office.

  • “I’m amazed I’m not hungry!”
  • “I’m amazed I’m feeling so much better!” 
  • “I can’t believe I really don’t need as much food as I thought I did!” 
  • “I can’t believe how good food actually tastes!”

Daily I see the healthy, beaming glow, which is an amazing transformation! Clients who I have phone consultations with will also tell me about the many compliments they are getting.

So is this something you want in your life this year? Or is there something else? We all want good health, great relationships, money, and work we love. What are the specifics for you? Take time to think about it, create your plan, and then get started.

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

Are Your Genes Influencing How Your Jeans Fit?

Is your weight genetic? Obesity genes account for only 5% of all weight problems. So 95% of any weight problems have nothing to do with your genes. This fact has not affected the high incidence of obesity we see in our culture. We can’t blame the obesity problem on high fat diets either. Even though fat contains 9 calories per gram, as opposed to carbohydrates or protein, which actually contains 4 calories per gram, we still can’t nail our epidemic on the consumption of fat. In fact, research has shown low-fat diets don’t work either and they actually cause more harm than good. And to top it off, avoiding fat in your diet is not a major determinant of body fat. The Women’s Health Initiative, which is the largest clinical trial of diet and body weight, found that 50,000 women on low fat diets had no significant weight loss.

Did you know you could be at a perceived weight that appears to be ideal and actually be considered clinically obese? We call it “Skinny Fat.” Many models who we think are skinny or lean actually have a high percentage of body fat. Anything over 30% is considered clinically obese. Many of these “ideal” model-types have actually very little lean muscle on their bodies. They are literally, as we often say only skin and bones, and let’s include fat under that skin to our description. It’s so important to know what your actual body fat composition, or your fat to muscle ratio, is. This marker determines your true slimness and your true state of health. This is the reason I always recommend having your body fat composition tested.

Even without getting the actual test done, eating in a whole and balanced way, the method I teach clients, is the ultimate prevention of falling into the “skinny fat” category. Here’s a secret. You can actually eat more when you have a higher percentage of lean muscle mass than less to maintain your weight. Your body becomes a virtual furnace and can efficiently and easily break down what you consume. I’m not saying it easily burns everything down. If you feed your body unhealthy foods, your muscle mass will decrease and so will your furnace’s ability to burn calories. There are two main things that increase lean muscle mass—resistance exercise and protein. Both in appropriate amounts for your body size and exercise level will give you the desired lean muscle to fat ratio you are looking for.

Back to the issue of treating obesity and weight, the ultimate is in personalizing our approach. In my field of nutrition, we are hearing more and more about something called Nutrigenomics. It is the science of how we can use food to influence our genes. Yes, you heard that right. Our diet can influence and potentially change our genes. Let’s call it Genetic Eating if you will.

When we give our bodies the building blocks and the proper nutrition, our genes get turned on, so to speak. Simply put, we come into this world with a certain genetic makeup and if we don’t feed our genes properly, the expression of our genes stops. For example, let’s call it the healthy weight gene. Without the proper nutrients, this gene shuts down, weight gain takes over, which is what you see. In order to turn the genetic light switch back on, we need to give our bodies the right nutritional current so they work. Of course, this is a very simple explanation of an extremely complex process. The most important thing for you to understand is you can change your genes, fit into your jeans, and your diet plays one of the most crucial roles in this regard.Until next time, stay healthy and choose your foods carefully!

Please email me today and leave your comments at monika@coachingforhealth.com.

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

Remembering Mom and Our Elderly Loved Ones

I always say, “You get old when you stop going for it no matter what your age.” I have sometimes seen 25 year olds have less energy and drive than some 80 year olds. In fact, just recently I saw a popular video of an 87 year old woman who did a mean SALSA. Don’t you want that kind of energy, sassiness, and exuberance at that age? I sure do!

My Mom has turned 88. My mother is recuperating after taking a fall in her living room just a few days ago. Unfortunately, she fell on her good knee. My mother has always taken great pride in a clean and organized house. I guess it’s her German upbringing. Well, she was watching TV (probably watching her favorite American Idol from last season, David Archeletta) and noticed a flower petal lying on the floor (where it should not be, in her mind). She leaned over to pick it up and subsequently disconnected from her walker and fell. She had been bound and determined to get that petal and put it in its proper place. She fell and hurt herself considerably. Thank goodness, nothing is broken.

I love my mother dearly. She’s a delight. When I visit her in Vancouver, we spend hours reminiscing and laughing about funny things. Sometimes like two schoolgirls. It’s great to feel so connected to her and I make a point of visiting her often, and calling her almost every Sunday. How about you? How are you staying connected to your mother and your aging parents? Here are five ways you can help them live a healthier, more energetic, and vital life.

  1. Having a healthy, fresh, and light diet is always necessary. Even though your parents and aging loved ones may find it difficult to eat certain foods that require a lot of chewing or biting, there are many sources of protein that are easier for them to breakdown and enjoy. Foods like cheese, eggs, ground turkey, chicken, or beef for example. It’s always a good idea for them to eat their heaviest meal at noon. Actually, a good idea for almost everyone, really. This provides adequate time in the day to digest food before they head off to bed for their night’s beauty rest.
  2. Exercise is good for everyone and when one is older, do not overlook it. Whether your loved one is chair bound, arthritic, or facing other physical challenges, a little movement is vital. I’m proud to say my elderly mother still does her daily stretching every morning. I encourage her to learn a few new stretches or exercises every time I visit her—it’s a fun thing we do together.
  3. As your parents age, their systems often get sluggish and healthy elimination may become a problem for them. Their dietary choices may not be the only cause of this problem. Medications could also be a culprit. Having them take a supplement to help bowels move regularly is essential. An herbal formula called Triphala works very well for balancing the bowels, or simply have them take 500-1000 mgs of Magnesium at bedtime. You could suggest they try adding more fiber into their diet as well. Such as adding bran or a fiber supplement.
  4. Wonderful new research in the neuro-sciences is discovering the human brain actually expands as we age and not the reverse, as we were once led to believe. Just think what we could accomplish with that piece of new knowledge. A chance to truly change the way we see the elderly and the way we in fact will age as well—it’s just extraordinary.
  5. Finally, studies have been done on the longest lived population in the world in Okinawa, Japan. They attribute their healthy aging to their healthy diet, primarily from the sea, exercise like Tai Chi, good genes, and most important, their social connections with each other. Seems that staying connected is extremely vital to longevity. There are many elderly who live alone and could benefit from having more social connection. You could even try suggesting the new phenomenon of Internet Social Networking like Facebook and Twitter for those who are “computer-curious” and ready to go.

Again, “You get old when you stop going for it no matter what your age.” So keep going for it and stay ACTIVE—physically, mentally, and spiritually.

Heartfelt and Healthy Blessings,
Monika

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

Women’s Health: Healthy Hormones, Eating Right & More

Clearly, we know women are different from men; however, when it comes to your health, just how different? From menstruation to menopause and beyond, we women are presented with a unique health experience. Whether its pregnancy, PMS, fatigue, or osteoporosis, often hormones are involved in a big way. We now know that heart disease is a bigger concern for women than we thought, especially in the postmenopausal years, due to the decrease in estrogen levels. Osteoporosis as well as elevated cholesterol also becomes an issue for many women during these years.

Usually a discussion of women’s hormones is often only about estrogen and progesterone. What about the other hormones? Today women’s fast-paced lives have led to an overabundance of adrenal burnout, which is often the reason so many women are exhausted. Insulin resistance is also on the rise with high starch and sugar foods being over consumed or worse yet—meals being missed—causing often dangerous fluctuations in blood sugar levels.

Insulin resistance and adrenal stress levels can be determined through blood and salivary testing (for adrenals). I also often recommend women have their thyroid levels checked as well, as they can also contribute to fatigue and weight gain if they are out of balance. For adrenal support B-complex vitamins and adrenal support herbs like ginseng, or the ayurvedic herb ashwanganda are often recommended. For insulin resistance supplements like alpha lipoic acid, chromium, as well as fish oil are often part of the protocol I recommend.

Women experience monthly and daily hormonal cycles often affecting moods, weight, and even brain chemistry. For example, serotonin—the “calming” brain chemical responsible for sleep, mood, and pain sensitivity—is often lower in women than men. Without sufficient amounts of serotonin, women often crave carbohydrates, causing weight gain and a rise blood sugar. A healthier solution is adding quality proteins and good fats to the diet to help raise serotonin.

Having worked mostly with women throughout my career, I have noticed the two areas of greatest concern are: weight and fatigue. However, with more and more of the population entering peri-menopause and menopause, other additional issues seem to crop up, such as sleep disorders, hot flashes, and bone loss. Symptoms can be greatly helped with the supplement and dietary recommendations I’ve already mentioned.

Often misunderstood and yet touted on a daily basis is the notion that all foods should be evaluated on how many calories they contain versus the quality of the food itself. Our state of health, and subsequently our weight, is greatly dependent on the vitality of the food. The more vital and fresh a food is, the more vital a person will be. So calories are not as important as quality. Which means the more fresh, pure, natural, and unadulterated the food is, the better it is for you.

A woman’s health is also dependent on having a healthy digestive tract. Constipation, bloat, heartburn and gas, and even yeast infections indicate an unhealthy gastrointestinal tract. An unhealthy digestive tract will not perform correctly and weight imbalances, fatigue, and other symptoms are often the result. Food allergies also constitute a burden on our digestive and immune systems, often causing weight gain as well.

One health regimen that I have become a big proponent of is a yearly detoxification program. Spring is the perfect time of year to do this. To clarify, a proper detoxification program includes more than just colon cleansing, it also focuses on the liver’s detoxifying function. This process rids the body of an accumulation of toxins, which helps restore our vitality.

Starting with a good diet is crucial when dealing with women’s health symptoms, not just “a vegetable” per meal, but also many vegetables throughout the day at every meal if possible. Vegetables are chock full of essential vitamins and minerals, which are important for optimal health. Laboratory and clinical dietary assessment also shows that women are often deficient in protein. Therefore, consume quality protein and vegetables at every meal.

Eating is an important shared human experience and many women are not eating well. Often racing out while eating their breakfast or missing it altogether or munching their lunches while frantically multitasking. These habits stress out a women’s already burned-out system and can strongly affect how the food is processed and utilized. It’s possible food allergens are being created if the food is not properly digested. As a woman matures, she can no longer get away with many of these “non nurturing habits.” As part of my ongoing wellness coaching I often recommend the “Do-Less-Program” where women make shorter “To Do” lists and learn how to take care of themselves first.

Here’s to your improving and empowering health as we start a fresh new spring!

Healthy Blessings and Love to you!

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

An Empowered Woman Interview with Monika

Here is Desiree Doubrox, founder of An Empowered Woman, and our radio interview from last week. Enjoy!

Listen to An Empowered Woman Interview with Monika

Here are the highlights of the interview.

Desiree: What’s the one thing you see over and over again in your practice that prevents women from losing weight?

Monika: Women are stressed out and not taking care of themselves—making everyone else a priority. Women often feel like a failure and then they just give up, and lose themselves. Again, they are not making themselves a priority by becoming overwhelmed and too busy.

Desiree: What brought you into this field?

Monika: I wanted to help people using natural techniques, methods, foods, and products. I saw my mother’s organic garden every day and knew the food from it tasted exceptional. I knew right from the get go that much of our health and wellness can be derived from nature and mother earth. We can make our lives simple, nourishing, and balanced, as well as productive, successful, and prosperous.

Desiree: What makes your weight loss programs different from everyone else out there?

Monika: Well, I use a proven system first off. I help with the basics of combining proper proteins and carbohydrates, which help to balance blood sugar and stress hormones, and in turn balance all of our hormones. I actually call it hormonal eating. We also address possible food allergies or food sensitivities a person may have. We work on the physical or biochemical as well as the emotional and psychological levels in our sessions. I really try and help women (and I do work with men, too) get to the root of “what’s eating them” and how we can stop using food for things other than what it should be used for—that is fuel for our bodies. So, I combine healthy eating with compassionate counseling.

Desiree: You have been doing this work for quite awhile. How has your mission changed over the years?

Monika: Well, of course when I first started out I was focusing more on the physical and biochemical aspects of nutrition—in food and supplements. I have been an advocate and spokesperson for natural and alternative health for almost 20 years. I have devoted myself to teaching others in my clinical setting, in University classrooms, as a published author and TV host, producer and guest speaker, and I continue to deliver this message in my work every day.

In my present coaching programs, I focus much of my work on helping a woman learn to value herself and her voice more in her life. Through nutritional and lifestyle coaching, I guide and support women at transforming their lives from the inside out. They start gaining more confidence and feel more grounded and in control of their food, which then it translates into the rest of their lives.

Desiree: Sounds like you address both the food and a person’s psychology in your sessions?

Monika: Yes, again, I do focus a lot on the emotional/psychological piece. Once women start to lose weight and feel good about themselves, they may start taking liberties with their new found freedom and stop paying attention. Then old, potentially destructive, habits start creeping in—as in—adding sugar back into their diets, not exercising, not taking time for self-reflection. They start the maniacal business again and I always encourage women I work to stay connected to my office in some fashion through the many programs I offer.

They may sign up for six month or yearly programs, even after they have lost the weight they wanted to lose. We may check in once a month or every two months, depending on their needs. This has proven to be very successful at sustaining the amazing benefits they have received in the first place.

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

52 Weeks—52 Healthy Suggestions

Here are 52 suggestions that can help you stay healthy all year long. Even though you may know most of this, I would encourage you to start doing many of the things listed. That’s the only way you will start seeing results—the kind of results you like—in the mirror, in your closet, and in your energy.

I must also let you know that even if you stick to these 52 things, you might not lose the weight you would like to lose. Often, we need to consider and take into account hormonal fluctuations in a woman over 40 or a woman who just had a child.  Also, someone who has blood sugar issues, or someone who is tired and overworked, which I know many of you reading this can relate to, will need additional specialized attention. And yes, there are the emotional patterns that keep us stuck as well. This list is; however, still a good place to start.

Continue to change your life in 2009 with these 52 tips. Help yourself to these little changes, one for every week or the year. Each small suggestion is a practical and manageable change for the better.

  1. Drink water instead of sodas (including diet sodas).
  2. Keep a packed gym bag in your car at all times. That way you’re always ready to work out.
  3. By noon tomorrow, do something that has you in a full sweat.
  4. When you are busy working in your office, stand up and start balancing on one leg. It will strengthen your core.
  5. Include at least two serving’s of veggies at every meal.
  6. Pick out a 5K walk or bike ride in your community and pay your registration fee well in advance. That way you won’t drop out.
  7. Tell a friend you did No. 6. Now that you admitted to it, you have to do it—right?
  8. Eat from a salad plate instead of a dinner plate.
  9. Never miss breakfast. Your brain and body work better all day long if you start off with a healthy breakfast. Also, when you’re hungry, you make bad choices.
  10. Eat slowly, savor your food and pay attention. Don’t do other things while eating like reading, watching TV, etc.
  11. Don’t deny yourself a guilty pleasure. But have just a bite or two, not the whole thing.
  12. Keep a food journal.
  13. Sit when you eat.
  14. If you really want it, order one dessert and share it with others.
  15. Try and drink your glass of red wine only on the weekends or special occasions.
  16. If you work out in the evenings, don’t stop at home from work. The mail and phone messages may distract you from your mission.
  17. Use mustard instead of mayonnaise. If you do have mayonnaise make sure it’s “non-hydrogenated.”
  18. Keep in mind that one portion of protein (4 oz) is the size of a deck of cards.
  19. Eat fish twice a week. Omega-3 fatty acids are good for the heart, skin, and so much more.
  20. Create a few healthy and motivating affirmations, and repeat them daily.
  21. When dining out, always have your salad dressing on the side.
  22. Eat your last meal of the day at least three hours before bedtime.
  23. Make a “treat” something rare. If you’re eating a bowl of ice cream every night, it’s no longer a treat. It’s a habit.
  24. Bake, grill, or steam foods instead of frying.
  25. Set little goals and reward yourself, but not with food.
  26. If you work out in the mornings, make it easy, get your workout clothes ready the night before so you’ll get dressed by rote.
  27. Usually portion sizes are much bigger than you need. So when ordering in a restaurant, ask the server to bring you half of the meal and to set the other half aside to take home. That way, it won’t tempt you when it’s sitting on your plate.
  28. On occasion, while dinning out, you may want some bread. Plan to use olive oil on your bread instead of butter and limit yourself to only a piece or two, no more.
  29. Instead of sour cream try Greek yogurt instead. It is a much healthier choice without compromising taste.
  30. Skip sugar-laden exercise drinks. You’re probably not working out hard enough to need the extra calories they provide. Nor is the added sugar what your body needs. It tends to reduce your immune system as well as most systems in your body. Instead, have watery fruits such as watermelon or grapes in addition to water for hydration.
  31. Eat the whole egg, it’s a pure protein. Mother Nature made it that way for a reason.
  32. Taste food before adding salt. Only use salt to enhance the flavor of foods not to mask it.
  33. Trim all visible fat from meat.
  34. Use low fat dairy products.
  35. Substitute sweet potatoes for white potatoes. White potatoes can cause fluctuations in blood sugar for many people—often causing weight gain.
  36. If you find yourself eating pasta often, shift from eating white-flour pasta to whole-wheat by mixing half of each until you’re accustomed to the flavor and texture of whole wheat. As a general rule; however, limit your pasta consumption to only a couple of times a month.
  37. Of course, eat whole wheat instead of white bread. However, sour dough is a beneficial “white” flour product for many—not all.
  38. Park far from an entrance and walk instead of driving around to find a closer spot. Exercise whenever you can.
  39. Rather than sitting and having a conversation, take a walk with a friend or loved one to talk about the day’s events.
  40. Eat fresh fruit for a refreshing dessert. It’s good for you and not filled with sugar and empty calories.
  41. Always combine protein and carbohydrates with each meal to help balance your blood sugar. For example, string cheese with an apple. Spikes in blood sugar make you feel tired, irritable, and hungry.
  42. Always keep nuts and dried fruit (unsulphured) with you, so you can maintain proper blood sugar while traveling or during hectic days.
  43. Nuts (not peanuts they are a legume) make great snacks. However, don’t overdo them. The limit should be a handful a day—no more. And try different nuts, so you don’t develop any food sensitivities. Also, always choose unsalted ones.
  44. Make working out a family affair. While your kids are on the ball field, jog around the park.
  45. Find workout activities your family can do together—ride bikes, hike, or jog.
  46. Alter your exercise routine to avoid getting bored. If you take a spinning class one day, try yoga or lifting weights another day.
  47. Sometimes a workout partner is a good idea—you encourage each other.
  48. Schedule your workout like an appointment, so skipping the gym is not an option. It becomes as automatic as eating well and like brushing your teeth.
  49. Create a daily log of fitness activities with specific goals, and then keep track of them.
  50. Check out several exercise CDs or tapes from your local library. Try them all and buy the ones you like.
  51. Go to your local track with a stopwatch once a month and time yourself for a full-out, one-lap sprint.
  52. When you’re home watching TV, sit on a large exercise ball, rather than the couch, to tighten your core.

Stay with it and good luck with developing your healthy habits!

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

5 Inspiring Tips So You Don’t End Up Like Kirstie Alley

We’ve all seen Kirstie Alley in the media lately, having gained back all the weight she lost when she was with Jenny Craig. But she still wants to get into her bathing suit and show it off on Oprah. Here are five tips on how you can get into your bathing suit again and again, and look your best year after year. Let’s get you back into your Skinny Jeans and your “hot” bathing suit, and keep you there. Talk about true freedom!

Tip #1: Stay connected to the qualified professional who helped you get there in the first place. It’s so important to have a strategy and surround yourself with the people who helped you become successful. Let me be honest with you. It’s hard to sustain your good eating, exercise, and self care habits on your own. It just is. We are constantly exposed to triggers in our environment that easily take us off track and distract us from taking care of ourselves. It’s important to have someone who can help you stay empowered, inspired, and successful for the long run.

Tip #2: Take things off your plate. This is especially true for women reading or hearing this today. Women tend to overdo and feel virtuous and seemingly “guilt-free” by saying YES to everything and everyone. I encourage you to stop this habit as soon as possible. I have found the most successful in my programs are those focused more on their wants and needs first, before focusing on what everyone else’s wants and needs—either in their home or professional lives.What happens is that when you are taking care of yourself, a miracle happens. Everyone else seems to be doing just fine and maybe even getting healthier as well. As you start to take better care of yourself, those close to you actually become inspired and start doing the same. Now there’s no guarantee this will happen; however, surprisingly, I see it happen a lot. So stop doing for everyone else, fixing everyone else’s problems, and start focusing on you. You owe it to yourself. Unless you are dealing with young children or elderly parents, everyone else can take care of themselves more than you think. Believe me I see this happen everyday.

Tip #3: Make sure you reward yourself with things other than food or alcohol. There are so many other, non-caloric, ways to give yourself a gift of appreciation for a job well done, or for something you’ve accomplished, a massage, a new scarf, a new piece of jewelry, going for a walk on the beach, a concert, a belly dancing class—why not?

I just started ballroom dancing myself. Even though I’d always taken dance classes most of my life, ballet, modern, jazz, and most recently hip-hop, I thought I’d add some “new steps” to my repertoire. You know learning a new activity is not only good for your waistline but also for your mind and your confidence. So go ahead, give yourself a healthy reward. It’ll be satisfying in many more ways than eating a bag of M&M’s.

Tip #4: Eat real, whole, and fresh foods as much as possible. They are loaded with the stuff you need and won’t leave you starving or feeling deprived because they are providing the nutrients you need to stay slim and healthy. I have never been a big fan of packaged, processed, or altered foods. There is not much to these bagged, boxed, and artificial foods, which I sometimes refer to as just good tasting cardboard, with the “good tasting” component being questionable.

The closer a food is to its natural state or as I always say, “closer to mother nature,” the better it is for you. You can’t derive much fuel for your mind and body from empty calories. Even if a whole food appears to have more calories like a sirloin steak, in comparison to a box of crackers you will always be further ahead with the real food versus the packaged one.

Consider also Kirstie Ally’s reliance on the packaged Jenny Craig food she never learned how to cook healthy on her program and these foods are loaded with sodium and other additives. So think healthy, not necessarily quick fix.

Tip #5: Move. You need to move. There’s no getting around this. Find something that doesn’t feel like work but is loads of fun. As I just did with the ballroom dancing. Yes, that’s right, exercise can be fun (just like eating well can also be fun). Make a point of doing something everyday, even if just for 10 minutes.

You need to make this a habit. It’s good for your brain to help with stress reduction and for taking a simple break in your day. Have things around that trigger you to move like the weights or pictures of you doing yoga. That is what I have on my Vision Board, which I get to look at every day. I also have a recumbent bike, free weights, ball and bands at home, and a beautiful neighborhood to take walks in if I choose to. Don’t just plan to go to the gym someday. Take the first step and then stick with it. And also mix it up a bit. Don’t always do the same thing everyday. Try something new, so you can work different muscle groups and keep it interesting.

These are the tips that will keep you from heading down the same path Kirstie Alley and Oprah have recently found themselves on. Do these and you will always be in great shape—mind, body, and spirit!

Healthy Blessings,
Monika

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

How your brain reacts to food can predict your weight…

I often focus my articles on lifestyle and your psychology; however, today I’m wanting to take perhaps a more technical approach regarding our brain and weight. Did you know that it’s not just your eyes and nose that react to “Yummy” foods—it’s also your brain? For example, drinking a milkshake causes the pleasure center in your brain to get happy—unless you’re overweight. It sounds counterintuitive doesn’t it? A recent study watched young women savor milkshakes inside a brain scanner and concluded that when the brain doesn’t sense enough gratification from food, people overeat to compensate. This small study showed who was more likely to gain weight over the next year: “The more blunted a person’s response to the milkshake taste, the more likely she was to gain weight,” said Dr. Eric Stice, a senior scientist at the Oregon Research Institute who headed the study.

This is something I have been speaking about for years and in fact just today spoke about it with my husband. If you are overweight, your brain chemicals, and yes your senses, are dulled, so you don’t fully taste what you are eating or drinking. An individual who is at their appropriate weight, and of course eating a healthy diet and getting plenty of exercise, will not have this effect. When you’re overweight, it’s harder to get the pleasure sensation, which is something we crave from eating.

We’ve all heard about the brain chemical serotonin in recent years. Low levels of serotonin causes increased carbohydrate cravings and increase in anti- depressant prescriptions. Another brain chemical called dopamine is responsible for our ability to sense pleasure. Dopamine also helps with impulse control. Brain scans done on the obese show they have less dopamine than lean people, making them more vulnerable to compulsive overeating.

The brain is extraordinary. For many years now, I have made available to you specific brain chemical tests to help us determine your brain chemistry levels. The tests are quite revealing and really help us devise programs for improving brain function and balancing your hormones. Diet is one thing, counseling and coaching another, and having relevant tests available just helps further in getting you healthy and helping you become the best you can be.

Even if weight is not an issue, perhaps memory, sharpness, or clarity of mind might be. Maybe you want to be more focused. Even though I get incredible results with the eating plans I provide, sometimes additional fine-tuning can make a world of difference.

Stay healthy and “brainy!”

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

8 Healthy Keys to Staying on Track

Key #1: Drink half your body weight in ounces of water daily. Drink at least one glass before every meal. That should help you stave of overeating. As well, have it before eating because you don’t want to dilute those precious enzymes that help digest your food so well.

Key #2: Stop your emotional eating. Instead of reaching for that cookie or candy bar, ask yourself what’s eating you. Are you feeling stressed, pressured, hurt, depressed, anxious, or bored? Try not to stuff down your feelings. Only use food for what it’s meant to be used for—fuel for your body and mind and that’s it.

Key #3: Breakfast is Essential. So many of my clients tell me they feel and think so much better after eating a healthy breakfast. Sticking to this new habit is the key. Give your body and brain the energy it needs. In addition, eating a healthy breakfast curbs any tendency to overeat and you’ll be less susceptible to binge-eating later.

Key #4: Schedule time to eat. You need to get into a routine with your meals—plan for them and don’t skip any of the three meals you need. You may also want to include a snack or two in your daily eating regimen. You know, sometimes we really do need to learn how to eat and to eat “responsibly.” Make this a priority and it’ll become automatic, just like taking a shower, going to work, or brushing your teeth. Voila—a habit is born!

Key #5: Count to your age before you “cheat.” I just heard about this trick recently. Sounds like a good idea. However, I don’t often use the word “cheat.” You aren’t cheating, you’re just experimenting. The word “cheat” implies rebellion, getting away with something, or being “bad.” No such thing. If you are balanced, you probably won’t even want the thing that’s staring at you anyway. If you see something you’d like to have, remember to take a big breath first and consider it, then have it if you like. You know you always have a choice. If you choose to indulge—enjoy and move on.

Key #6: Try not to feel defeated. Everyone has days that are a bit off. If you beat yourself up, you are more likely to continue your downward cycle. No judging, just observe that you have a craving. Knowing you have a choice is everything. You won’t feel trapped or fearful in the choices you do make. Be kind to yourself and know you can easily do better with your next meal. It’s okay.

Key #7: Remember to move. You really need to get on a regular schedule with your exercise as well. No whining, just do it. I know this may sound a little harsh coming from me as I tend to take a much gentler approach—usually. But you know you’ll feel so much better if you move. Of course, there may be some days you feel really tired—so miss that day.

I had that experience this past Saturday. I had worked a full week including Saturday. I provide Saturday appointments for many of my clients who are unable to see me on the weekdays. Anyway, I had also exercised four days during the week as well. Even though I felt that exercising, running on the treadmill for half an hour would be good for me, I felt resting would serve me better that day. That’s what I did and I felt zero guilt. I actually had some leeway because I had been working out most of the week and felt proud of that fact.

You need to get moving. You know you’ll feel better after. You know some days you may feel tired, so miss that day; however, get moving the next day. Make a commitment to yourself. Again, make this a habit. Don’t over think it, just give yourself this gift. I really got re-motivated after my oldest brother had a heart attack. You don’t have to wait until that happens to someone close to you. Just decide—your body and your peace of mind will thank you.

Key #8: Avoid processed foods. Always go with fresh foods as much as possible. They are loaded much more with the stuff that keeps you healthy. “Foods” found in bags, boxes or cans have been altered and highly processed, making them empty of the essential nutrients you need. Your snacks can be a smaller version of your meals. Remember to always have protein and carbohydrates together: humus and carrots, a piece of bacon and half an apple, almonds and grapes. Remember, if you can have only a square, try some dark chocolate as a little sweet snack—don’t expect it to tide you over if you are actually looking for substantial nutrition—it’s just a little taste that’s all.

Here’s to new healthy habits.

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.