Archive for Diet – Page 5

Need Some Healthy, Effective, Skinny Tips Today?

02/20/13 Monika Comments (0)

I learn so much from my clients every day. Our sessions are so rich, nourishing and life transforming. One of my clients wrote the following 24 tips without any prompting from me. It wasn’t a homework assignment, it just came to her. While on her Inner Journey to Well Being she is continually discovering who she is in relation to her weight, health and overall view of her life.

Here are Some Skinny Tips for YOU:

1. The first step is the hardest…it starts with YOU!

2. Start a list of foods you think you miss.

3. Find a fun way to package your meals.

4. Spices are friendly. Make a new spice friend.

5. Practice your weighing skills. Man versus machine.

6. If you were inspired by someone let them know.

7. Start your own Skinny Tips List.

8. Try some new combination of foods.

9. Find a role model or be a role model.

10. Tell someone you admire their success.

11. Take a break for YOU!

12. Play with your kids or your grand kids.

13. Call an old friend and ponder your past antics.

14. Curl up with a good book or a challenging puzzle.

15. Take a power nap.

16. Watch a cartoon or kids show.

17. Make a list of your favorite kids meals.

18. What is the next piece of clothing you want to get rid of?

19. Take a pair of Skinny Clothes with you when you go to a party – a great reminder!

20. Share a recipe with a “Skinny Pal”

21. Make a goal and monitor your commitment daily.

22. Give a Tip to a friend.

23. Give yourself a day away from your electronics.

24. Make an extra effort today and stretch to meet the challenge.

Sounds like good advice. What are your Skinny Tips? Please share them with us.

 

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Why aren’t you losing? Are you stuck?

02/18/13 Monika Comments (0)

It’s a frustrating place to be – you feel you are doing everything right but the scale has stopped moving or worse still it’s going in the wrong direction!  What is happening – you cry out in a fit of disbelief, self-deprecation and woe!   How can this be? You wonder… Maybe you aren’t being as diligent or as “good” as you could be.  Maybe you had too much fat the other day -which would be the wrong reason as fat alone doesn’t cause weight gain.  Well, in today’s article we will look at some of these “Scale Sticking Factors”.  Some may surprise you.

Here are the major reasons you may be stuck:

#1  Stress. Yes, you probably knew I’d say this all along – didn’t you?

There is no getting around it stress is a killer to your continued weight loss efforts.  The more you reduce it or find effective ways to manage it the better.  Getting control of your stress is the best way to move the scale and start losing fat again.

#2  Exercise is NOT a Weight Loss Strategy.   You may be thinking you need to actually start exercising or worse yet – exercise more to lose the weight.  Wrong, although exercise is essential for overall health and helps to maintain weight loss it does not help you lose weight. Exercise only accounts for 20% of a healthy regimen the remaining 80% is all about your nutrition.  What you put into your mouth is the ultimate key.  You must make changes first in your diet and then add a suitable exercise program.

#3  Sleep. You must make this a priority!  It’s directly tied in with stress.  If you don’t get enough of your Vitamin S (Sleep) your stress hormones such as Cortisol kicks in preventing healthy weight loss. With adequate amounts of sleep you can accomplish much in your day and be able to create a healthy body.  Your mind or body will not function without it.  You will not lose weight and will most likely gain if lack of sleep becomes a habit.

#4 Eating “Healthy” Junk Food.  Never heard of this?  Well I have now classified these foods into this new category.  You think it’s a healthy food but think again.  This category contains the “Heart Healthy” Cheerios, the “Probiotic” sugar laden yogurts, the “Protein” Bars – which are anything but protein, again, usually loaded with sugar and unpronounceable ingredients.  Beware these packaged foods will not help you lose weight and are not a healthy alternative to Real Foods – you know the ones found in Mother Nature?

#5 You really haven’t decided to: You really aren’t focused even though you think and say you  are. You want to lose weight and be healthy but your actions are not saying that at all. Your actions are saying you aren’t serious, you aren’t committed and that being healthier and losing weight is really not that important to you – especially right now.  If not now – then when? Take an honest look at what you are doing and what you are saying you want – is there a conflict?  Remind yourself and even tell another person that you are worth it and will do what it takes.  Promise this to yourself and let your buddy help you stick to it. Be dedicated to yourself. 

This is what you need to focus on daily:

I hope some of these will give you clues as to where you are getting stuck.  If you need more help getting unstuck call us for a quick review.

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Do You Crave Chocolate?

02/13/13 Monika Comments (0)

Yes it’s Valentine’s Week and many think of sweet chocolate goodies!  But there are other things we crave – food, companionship, being heard, being seen, and being loved.  The list goes on and on.  When some of our basic needs are not fulfilled we tend to gravitate toward unhealthy patterns causing an imbalance leading to cravings.

Food cravings are often difficult to admit to.  You may feel embarrassed while another may proudly brag, gleefully and lustfully about their food weaknesses – gleefully and lustfully. Physiological we may crave certain foods because we are missing essential nutrients in our body.  For example, since we are on the topic of chocolate – a chocolate craving may actually indicate an insufficiency in magnesium.  Craving salt may mean you are low in sodium or potassium in your diet.  A good source for sodium, other than potato chips, would be celery, chard or kale for example.  Leafy greens are loaded with these essential minerals.  Craving fried foods may be an indicator that you are low in essential fatty acids.  Better to fill yourself up with fish oil in a supplement form and also add fish, avocados, nuts and seeds to your daily regimen.  Have a hankering for ice-cream?  Well that “food” is loaded with sugar, fat, and unhealthy additives.  Better to have something cool and refreshing like yogurt with some fruit in it.

So if you want to start with changes to your diet that are simple – choose whole foods such as quality proteins, healthy fats, lots of vegetables and some fruits, beans and grains (used sparingly) and that’s it! If it’s a more emotional or psychological hunger or craving here’s where you must dig deeper.

And you thought I was going to share Chocolate Recipes here – did you?  No such luck.  Although the cacao plant does have its place and has some therapeutic benefits you definitely only want to save it for Valentine’s Day.  So much of the chocolate found in the marketplace is processed and has unhealthy amounts of sugar added to it deeming it toxic and potentially addictive.  And when you start the sugar addiction you are lost.  It’s hard to control yourself when faced with addiction -witness the abundance of 12 Step programs available today.

6 Easy Steps to Control Your Cravings:

#1 Eat Balanced Meals. Don’t skip meals – I know, I know – I hear you saying – “but it’s impossible not to with my schedule!”.  Trust me you need to make time and plan better if you are not making eating regularly a priority. Your blood sugar will drop – you won’t function very well.  And then you may reach for the nearest, quickest and easiest – usually “something that will keep you going” like sugar, caffeine, salt or fat. And lots of it!  Your judgment is impaired and you make poor eating decisions about amount and type.  Balance yourself by planning – always have a protein with your carbohydrates.  The carbohydrates, I recommend are primarily vegetables and fruits, nuts and seeds. These are your best bet to help alleviate any problems with food sensitivities, allergies or food combining issues.

#2 Don’t eat when doing Something Else.  While watching TV, reading working at your desk, in the car – don’t do it.  Do all your eating at your table at specific times of the day.  When you eat and are occupied your brain does not connect with how much you have eaten or if you are satisfied.  You tend to overeat and eat comfort foods in those situations.  Take the time, get out your cutlery, napkin and beautiful plate and prepare your food in a visually pleasing manner and breathe the food in with all your senses.  Enjoy and make it special!  Treat your eating as a sacred act one that is nourishing you and giving you life.

#3  Take a break.  Are you really hungry or tired or even still – just thirsty?  Check in with yourself before devouring the Hagen Daas.  Allowing your brain to rest and refocus gives you the space required to make better decisions especially about the next thing you put into your mouth.  Close your eyes for about 5 minutes or even journal for 5 minutes just to get clear about what you really need at this point in your day.  If you have been eating on a regular schedule, which I highly recommend you do, you will know if it’s hunger you are feeling if so, then it is time for a meal or healthy snack.  The more “off” your schedule becomes and the more inconsistent your day is the less you will be tapped into a regular rhythm and you will easily lose control and make poor choices.  If you go for more than 4 hours without eating your blood sugar and stress hormones will be negatively affected.

#4 Make connections.  If you are feeling lonely or isolated connect with others.  Make time to socialize and relax with friends and family.  You don’t need to have all your social activities revolve around food and eating.  Fill yourself up with the gift of a good conversation or friendly hike in nearby hills. It will be less caloric or less potentially damaging to your waistline and self esteem.     

#5 Get Active.  Get out of your environment for awhile and go for a walk and take in nature.  Pull out your exercise ball – you know the one hidden in your closet.  Or pull out your bike and take a ride.  I just signed up for hip hop classes myself – it’s going to be so great to get back into the dance studio.  It’s been a couple of years since I donned my dance shoes.  Getting active will stop you from wanting to put unhealthy foods into your body as you will see they don’t fuel you for very long.

#6 Take the Sugar Out.  If it’s around you you’re liable to eat or the very least think about eating it all day long.  Keep it out of your house and environment.  Don’t fool yourself into thinking you can have 1 bite.  You probably can’t stop there.  A favorite saying I’ve espoused for years now is “One bit is too many and a thousand bites are not enough”.  Sugar robs your body of nutrients, in particular Vitamin C, which leaves you with a weakened immune system.

Give yourself the Sweetness of Being Good to Yourself this
 Valentine’s Day!

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From Your Eyes to Your Thighs

11/22/12 Monika Comments (0)

Several years ago my friend and colleague Dr. Christopher Vogelmann – a chiropractor from the DC area – and I were jokingly (as we often do) discussingHoliday indulging. We were specifically speaking about Eggnog and agreed that this beverage’s key result is that the more you drink the more it will go “from your eyes to your thighs”.

Yes, no getting around it – this festive drink is highly caloric and potentially “dangerous” for any efforts of getting and staying in your Skinny Jeans. Which led me to think what else causes this during the soon to be Holiday Season?

Well most of the foods and drinks offered at this time of year fall in the same bottomless pit of regret and January redemption. So to avoid the possibly inevitable – this article will offer you some solution.

Here Are Your 5 Tips for Keeping It Off Your Thighs:

Tip #1  Eliminate the Temptation: Don’t start, be honest with yourself and remove the temptations from the premises.  It’s not only the candy bar or pumpkin pie, if nuts or cheese is your downfall avoid them, as well.  Keep them out of your house.  If a family member happens to love their crackers or ice cream enroll them in a healthier way of eating even if they don’t struggle with their weight.  Staying off these low nutrients types of foods is really good idea for everyone.

pizza

Tip #2  Keep Your Friends Close: Those friends I am referring to are the people in your life who support you in all and any of your efforts to stay lean and healthy. However, I am including in this friend category the actual foods that should be your best friends as well. These food friends are specifically vegetables, lean protein and quality fats. These friends are trustworthy, reliable and will always help you keep your thighs, tummy and everything trim on your body.

Tip#3  Beware of those EXTRA Non-Nutritious Calories: They add up oh so easily.  Think of a bank account – you spend a few dollars on this, $20 on that and $76 on something else and all of sudden you’ve blown your budget for the week.  Your food choices are kind of like that, too.  These little noshes here and there – at the family get together, while driving, while passing the candy dish at work. They all add up and can be astonishing if you were to calculate your nibbles. Or how about the chips and salsa – don’t fool yourself into thinking you’ll ONLY have one – you know where that will lead you? With holiday eating save yourself for the best indulgence – real, wholesome, nutritious food. These foods will give you more bang for buck and keep you healthy throughout the good and hectic times ahead.

dipandchips

Tip#4 Keep Your Cool: Maintain control.  You do in other parts of your life don’t you why not with your food?  If you are normally a pretty balanced person, however find yourself being stretched emotionally at work or in your personal life by some challenge. Taking a cooling off period versus engaging, which may take you in the direction you don’t want to be going, is a healthy thing to do. Give yourself a time out for a couple of hours a few days before making a decision and definitely don’t berate yourself – ever! Keep your cool, your control and your commitment to yourself to be good to yourself.

lady_meditating

Tip #5 Small Bites, Please: If you must try the “forbidden” food – go ahead and simply do it and then move on.  You might want to change the thought that you “can’t” have something because it’s “not on your diet”.  This type of restrictive thinking will only make you want it more, it’ll make you feel joyless and you’ll probably go over the edge and have a lot more of it!  Better to allow yourself a “food experiment” every once in awhile – trying the food will help you to satisfy your curiosity. So go ahead and have it. Feeling deprived and rebellious will make you overdo the forbidden food filling you with regret and a few extra lbs. Just take a few small bites and then be done with it.

If unhealthy foods are not around you won’t see them and you’ll be more likely keep your  thighs and belly healthy and lean all year long.

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Healthy Tips for a Wonderful Thanksgiving Meal

11/20/12 Monika Comments (0)

Thanksgiving is all about abundance—or, often, overabundance. Everyone wants to bring their favorite dish, or feel they must have both pumpkin and apple pie (with whipped cream on top, please). With all the rich, heavy choices, there’s a distinct chance that Thanksgiving will turn out to be about overindulgence rather than balance. You’ll be staggering away from the table, barely able to move. But it doesn’t have to be that way. With reasonable portion sizes and healthier dishes that don’t sacrifice flavor, Thanksgiving dinner can still be joyful, delicious and healthy.

Turkey1

Here are some healthy tips to help you manage your Festivities and Eating Pleasure!

1. Many recipes suggest rubbing the bird with butter before roasting. If you roast a turkey without overcooking, it won’t dry out—there’s no need to rub it with butter beforehand. Skip it and avoid adding extra saturated fat. Try chopped fresh herbs and garlic mixed with a little heart-healthy olive oil instead.

2. We’ve found that conventional turkeys (with added salt solution) do stay moister but if you’re watching your sodium intake, avoid them.

3. Skip the skin: a 3-ounce portion of light meat without skin has only 132 calories and 3 grams of fat. With the skin, that jumps to 168 calories and 6 grams of fat. (Dark meat has more calories but also more iron: three ounces of dark meat supplies 15% of the recommended daily intake of iron; white meat has only 8%.)

4. Many traditional stuffing recipes call for butter. Use a bit of chicken broth instead to keep it moist without the added fat or calories.

5. Sweet potatoes are already sweet, so why load them up with brown sugar and marshmallows when just a touch of maple syrup or honey accentuates their great flavor?

6. The key to tasty gravy is using all the drippings from the roasting pan(with the fat skimmed off). This gives plenty of flavor without the added fat or calories. Forgo added butter, which really bumps up the calories and fat.

This article comes compliments of www.eatingwell.com

Happy Thanksgiving to you and your Family!

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Categories : Diet

5 Tips on Managing this Year’s Holiday Season

11/19/09 Monika Comments (0)

You know the holidays are coming up on us just like snowstorm. We look out the window and there it is snow. We can’t see our way out of the garage. We are unable to maneuver on the streets. You may wonder, how Monika would know about this, she lives in Southern California. Believe me, I know. I grew up in Winnipeg, Canada—cold, windy, and long. For six months of the year cold is the norm. This is the very reason I live where I live now. Not saying that I might never live again in a climate as challenging as what I grew up with; however, for now I’ll bask (not too long, of course) in the rays of the Southern California sun.

Now back to the holidays coming upon us so quickly. Weeks away from Thanksgiving, our thoughts can’t help going towards the inevitable, preparation and all the subsequent stress attached. Always the rule of the day, isn’t it?

I invite you to add these tips to your holiday arsenal for managing the stress of this yearly ritual.

Tip #1: Don’t go to a social event starving. You are bound to overeat and will usually do so by eating the wrong things. Have a healthy and nourishing snack beforehand comprising of a little bit of protein (1/2-1 oz) and a healthy carbohydrate like carrots, apples, or a whole grain cracker. This will help stave off any drop in blood sugar you may experience, which is really the cause of your overeating in this situation. You may start eating anything and everything in site if you don’t manage your destined blood sugar fluctuations in advance.

Tip #2: Don’t over-schedule. It’s not a race. Try and choose only one or two events per week, no more. You will only get exhausted, drained, and may end up doing a lot of stress eating and drinking. We are so trained in our society to say, “Yes,” to everything during the holidays. Go there, come over, drop by, even if it’s “just a short visit.” The ongoing activity can seriously drain your adrenals and nervous systems. Even though it may be fun, being over-obligated is a strain. Just choose carefully and try to pace yourself.

Tip #3: Take a break. You don’t have to be Ebenezer Scrooge and work right through the holidays. Ebenezer, prior to his transformation, was not a generous man, not with his money nor his with his spirit. He was unable to give of himself. I want you to start being generous and give yourself the gift of time—time to recoup, assess, regenerate, and R-E-L-A-X. Don’t let relaxation be a nice concept and throw up your hands and say, “It’s literally impossible for ME!” Make a choice and dedicate a certain amount of time to yourself every day. You will be better able to handle what comes up during the rest of the day if you do this one small thing for yourself.

Tip #4: Don’t overspend. During the holidays, we end up feeling obligated to spend, spend, and spend. Half the time we don’t even know what to buy and why we are buying something, anything, just for the sake of having something to give. There’s no need to be extravagant. Giving something small, something you put some thought into, is worth more than giving or getting just anything.

The other day, my husband and I were celebrating our 11th Wedding Anniversary. I was picking out photos from a magazine to put on my new dream board someday. I looked at a few of the photos and became inspired to create an anniversary card from scratch. Sure, I could have purchased a card, but the act of putting in a few minutes and putting some creativity and heart into this card made it even more special for both of us. This is just an example of doing something small yet meaningful for those in your life. Make sure you focus your spending on the important things like your health, beauty, and joy for you and your family.

Tip #5: Stay home. Yes, that’s right. You do not need to travel every year. Have friends and family visit you this year. You can actually have more control of your environment, food, and time when you do this, especially with your diet. You can have a little more control over what does come into your house.

Regarding your environment, add something different to your home this year, making it special, comforting, and festive. Extravagance is not necessarily the order of the day. Remember, you can do something special with your surroundings not just during the holidays, but also all year round. Think Martha Stewart—every day is festive when she’s around.

So plan for an extraordinary heart felt time this year. Keep trimness, harmony, and pacing in mind, while maintaining your stamina and you will easily experience joy. You won’t be sorry.

(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.

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Taming the Home Based Business Stress Eating Monster

10/29/09 Monika Comments (0)

A colleague of mine suggested a Skinny Jeans Program for home based business owners. This sounded like an excellent idea. When you work at home, the fridge can be WAY too close for comfort. Here are some ways to dampen the ghoulish “Fridge and Cupboard Raider” within. It escapes so easily, especially when no one is watching—no one except you that is.

Here are 5 Tips to Tame This Monster:

  1. What to do when you’ve lost energy and concentration. When you are working at home, it’s easy to not get started and procrastinate. Then once you get started, you can’t stop working. You go into hyper-drive and may even forget to eat for hours. Then you realize you are unable to think any longer. You think, “Hey I’m hungry, maybe eating something will help get my brain working again.” Often, because your blood sugar has dipped too far, you may reach for some stimulating sugary item just to keep you going. Better not to miss meals, so you can keep steady energy all throughout you work day.
  2. Feeling frustrated by some delay or a client not responding the way you had hoped. You automatically let your frustration take you to that box of cookies your son has stored nicely in the cupboard. You can’t help yourself and before you know it, you’ve eaten the whole box (and it was not even open before you came along). Not only is this one of the worse ways to gain weight quickly, you will also face a sugar dive in an hour or so after eating this box of cookies. To alleviate frustration, try leaving your office for awhile, go for a walk, go to the gym and avoid making a bee-line for nearest grocery store, fast-food restaurant, or to your fridge.
  3. You find yourself disorganized and can’t find what you are looking for all day long, you wish you had help, and you wish this was easier. You want to quit thinking that this is harder than you expected. You are being hard on yourself and feeling hopeless. You ask, “Why don’t I get a job? What made me think I could be successful?” You’re at the end of your rope. Sound familiar? Well that’s when those cravings happen, attacks of anything carbohydrate—chocolate, candy, cakes, the potato chips—all of the forbidden foods. So remember, try to organize your day the night before. That always helps. You have a game plan as you go to bed at night and then you can start fresh in the morning by looking at this plan.
  4. You’ve done a great job and sealed the deal. In celebration of your victory, you feel you should reward yourself with ice cream or a couple of drinks with friends. What you might do is reward yourself with a massage, a movie that you’ve been wanting to see, or for a really big win, perhaps an extended weekend getaway. The latter is somewhat of a delayed gratification; however, just knowing you will be doing something special like this for yourself may help you prevent overdoing it with food and alcohol.
  5. Can’t get the creative ideas you are looking for, you may even feel uninspired, or even bored. You start frequenting the kitchen often. Any excuse will do. Even if you think that might not be the case. I would suggest, especially while working on intense and demanding projects and deadlines, to keep a food log or journal. You might be surprised. More often than not you end up snacking all day long. Worse, you have your snacks on your desk. Please avoid that temptation. Keep everything out of sight and out of mind as much as possible.

(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.

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7 Lessons I Learned from Dancers

09/17/09 Monika Comments (0)

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.

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Need to Transform Yourself?

09/04/09 Monika Comments (0)

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.

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Are Your Genes Influencing How Your Jeans Fit?

08/14/09 Monika Comments (0)

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.

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