Archive for Wellness – Page 9

Do You Want To Be Lean Soon?

02/01/13 Monika Comments (0)

With such a successful Women’s Event this past Sunday it got me thinking about women’s struggle with weight and how we can change our perception.  

I often wonder – is there an urgent need to get it off or is it simply a fantasy?  Is “I need to lose some weight” something you’re suppose to say especially if your not donning a pair of Size #2 Skinny Jeans?  Are we women expected to be something we’re not and never will be, but yet to be politically correct, we must yell out “I’m fat!”

Well let’s slow down here – having curves may not be as popular as it once was but heck if you’ve got them be proud of them! If you’re one of the “other” kind of body types – you know the more popular and often envied kind with little or no curves – be proud, too (believe me some aren’t even in this category!).

Studies have shown 95% of a women’s self esteem is based on her body image.  Doing everything you can to appreciate your body today is crucial. If you are having less energy, digestive distress, hormonal imbalances appreciate your body, too and get these issues addressed – the sooner the better.  If you are feeling disassociated from your body; not feeling comfortable in your own skin – it may be time to deal with your emotional as well as physical health.

Having 5, 10, 50 lbs more than you desire requires a concerted effort to rid yourself of excess weight.  However, during this weight loss process it’sessential you treat yourself well both emotional and physically.  Stop berating yourself for losing only 1 lb. in 1 week or having a bigger serving than you actually needed or even that you found yourself being less than pleasant to someone perhaps surprisingly out of character for you – you’re always the demure and civilized one –right?  Stuffing your feelings with food is no longer an option.  Some of your responses may initially surprise or even scare you but just know it’s a natural part of the terrain.

When you are making behavioral changes during your weight loss process – it’s important to know that change takes time. Too fast – it won’t last!  You need to “grow into” your New Habits and into the NEW YOU.  I have often noticed that when there’s a rush to get the weight off and when it finally comes off the behavioral changes have not really been anchored long enough to become permanent. You start taking the focus off healthy eating habits, maintenance is disregarded and the lbs. come back on.

Try these to stay on track during maintenance: 

#1  Remember the Successes.  It’s a good idea to think about how far you’ve come in losing the weight you said you wanted to.  If you find yourself not being perfect one or two days tell yourself you’re doing a food experiment and laugh at yourself and then get back on track immediately.  You must work on healthy self talk and tell yourself you’ve been successful so far and you can continue to remain successful.

#2 Don’t be the Hare. Too fast – like the Hare – will never sustain your balanced weight and healthy habits.  You may find your habits going on vacation and your weight coming home to rest and stay.  Watch out for the signs – sugar every day, eating the same portion as your husband again, and evening snacking.

#3  You’re in it for the Long Haul. Know your weight loss is long term so get used to thinking of it as such.  If you think it’s just temporary – guess what that’s what it will be.  It’s vital you manage your thoughts about your new healthy lifestyle by confirming that you are worth it and staying healthy and lean is the most important thing in your universe. After all – as my mother always says: “Your health is everything!” Don’t be someone who misses having good health but be the person who embraces it.

#4   Starting and Stop.  It takes more energy to get a boulder up a hill but very little to get it down the hill.  Remember this – it’s so much easier to maintain a healthy weight once you’ve lost it then it is to gain it all back again and start over.  It erodes your self esteem and your determination.  It’s also very stressful and wearing on your body as well.

#5  Lean State of Mind  Once you take a step to starting a healthy eating plan or weight loss program something immediately begins to shift in your mind. You start to see weight come off and then you become more of a believer in the possibility that it’s doable for you.  You lose it and Voila you become a new person – a better, more self actualized version of you.  You Shine, you Radiate – YOU are more YOURSELF.  This empowering feeling becomes your new state of mind. No one can take it away from you – it’s yours to keep and to cherish. 

#6 Stick with Tried and True If you have worked with someone in the past – a professional stick with them – they helped you before they can help you again. The ongoing support is crucial if you want to stay lean & healthy long term.

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Is it Play Time Yet?

01/25/13 Monika Comments (0)

The fall is often a time for getting down to business and along with that comes serious responsibilities with a lot of stress attached to it.  So you don’t end up relaxing very much and your stress mounts.  Stress is a killer – not only in that it creates all sorts of conditions in the body, but it’s also nearly impossible to lose weight under ongoing stress.  And if you do – you’re probably not losing the weight in the right way – as in you tend to lose lean muscle mass versus losing true body fat.  Today I’d like to give you some pointers on how to manage and overcome the on-going daily ravages of stress.

Your 5 Stress Reducers:

Stress Reducer #1  Take Your Targeted Supplements. Unfortunately, taking a Multiple Vitamin may not be enough.  You need additional support.  There are several effective supplements I’d like to recommend they are: Rhodiola, Phosphatidylserine, extra Vitamin C and Vitamin B6.  These particular supplements are meant to help you reduce the negative effects of stress on your body and mind.  You may think you don’t need anything extra but I’d like to ask you – would you rather take herbs and vitamins that will heal and support you or wait until you need prescription drugs or surgery to fix a stress induced issue? Yes, of course you want to be preventative.

Let’s look at these supplements a little closer – Rhodiola helps calm your mind and enhance mood, Phosphatidylserine is known to help with memory and attention, and additional Vitamin C helps restore depleted stores in your body caused by too much stress. And finally Vitamin B6 or Pyridoxine is a vital nutrient which helps build red blood cells in your body and, similar to Vitamin C, is depleted quickly during periods of stress.               

Stress Reducer #2  Get Checked. Have your physician take a Cortisol Level (blood test). Usually when under a good amount of stress you will be secreting an overabundance of cortisol which is hard on you body and hard on your waistline.  In fact, you may be asking “Waistline – what waistline – I can’t find it anymore!”  That is often the result of too much cortisol – you lose your waist and that one “oh-so-nice flat belly” – remember the days?

Cortisol is an Adrenal Hormone and is one of the 3 major hormones in your body –Adrenaline and Insulin being the other 2.  Adrenal hormones or stress hormones are responsible for your flight or fight response.  If you are constantly under pressure, meeting deadlines, over-scheduled you will find that your cortisol levels may initially be quite high but if this scenario lasts for an extended period of time your levels will go down.  Both high and low cortisol are undesirable.  You want balance in life and with your cortisol.

Stress Reducer #3  Enjoy Nature.  With autumn now in full “bloom’” it’s time to enjoy the beauty of the season.  Beautiful, changing colored leaves have a way of calming you down. When experiencing nature you may find that all of a sudden you really aren’t as concerned about getting that project done in record time anymore.  You are feeling more relaxed and centered. And you know what else is happening?  You’ve given yourself some time to unwind and slow down. The result of that is often discovering better and more creative ideas for tackling a problem. Your creative juices are engaged again and your have become more productive just by drinking in nature and appreciating your environment and the beauty of the natural world.

Stress Reducer #4  Detox.  Taking addictive, stimulating foods out of your diet for a period of time, or altogether can have tremendous healing power for you. Your system is no longer a battle ground trying to handle the less-than-healthy foods you are putting into it. Once you do this you’ll find your mind clearer and your body more energetic.  Those addictive foods are: sugar, caffeine, breads, sodas and foods you may not even know you are sensitive to and have issues with.  So taking a cleansing break would help you get back to feeling good again. I had a client who has done so well on her Skinny Jeans Quick Fix Program ™  that just last week she declared “I think I feel better than I have ever felt in my life or as far as I can remember”. Yes, she’s lost about 20 lbs. but she continues to abstain from foods that are not good for her.

Stress Reducer #5  Get Involved.  In my community there seems to be something going on all the time – classes, festivals, fairs, wine tasting events, exhibits you name it!  This month I’ll be a volunteer for the Annual Calabasas Pumpkin Festival.  If you live nearby try and make it – it’s a fun event or better yet volunteer – you won’t regret it.  There are so many things you can do just by taking a break and enjoying your own neighborhood.  These events are geographically close, they usually fit within your budget and you get to go out and meet new people and have new experiences. Getting involved is so vital for your brain function.  Learning new things helps develop and refine your brain’s ability to integrate and utilize information. It stays“plastic” a good thing in brain chemistry terms.  Your brain is malleable and, again, able to process new information readily.

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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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Genetic Eating Part Two

08/29/09 Monika Comments (0)

Many of you were so intrigued by the concept of “Genetic Eating” in last week’s e-zine, you wanted to know a little bit more about the topic.

Genetic Eating is a new way of seeing how we can affect our body’s ability to use the food we feed it on a daily basis. If we are giving it junk, we end with a faulty circuitry. Our electrical currents don’t work very well; therefore, our bodies and minds malfunction. I know this sounds almost robotic; however, it really is how we are wired in the first place. It’s as though our body is a circuit board and if we are giving it the proper nutrients, good rest, movement, we see the circuit board light up and operating fully. This is called the science of Nutrigenomics—a mouthful I know. This field of study has helped us see how our genes work and how we can make them work better. Since the Human Genome Project completed in 2003, scientific research continues looking for the answers to our genetic individuality. One of the key discoveries is we may in fact have more control over our genes than we ever thought possible and our diet plays a crucial role.

For example, if you eat a high-carbohydrate meal, your insulin spikes and your blood sugar plummets, making you very hungry. This is the reason you crave more carbohydrates (including sugar) and tend to eat more all day long. If you eat a low glycemic load diet like the “Skinny Jeans Diet,” which balances blood sugar levels and keeps insulin levels low, you will often find much higher levels of HDL “good” cholesterol and much lower levels of triglycerides. This type of “genetic eating” actually turns on the good genetic blueprint for healthy cholesterol and blood sugar balance. 

So you can change your genes and fit into your jeans, and diet is such a powerful change agent in this regard. More than you ever thought possible. Change your biochemistry and your genes may change as well.

Please send us your comments regarding this article 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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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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Dreaming of Carbs?

07/30/09 Monika Comments (0)

 Have you ever dreamed about things you can’t have? One of my clients had an experience when she first started her weight loss program with me. Here is our conversation.

She wrote:
Last night I dreamt of rice pilaf, buttermilk biscuits, and pancakes. Is that normal? I know I miss eating carbohydrates, but I’d hope to have a reprieve from that longing when I sleep. Any ideas of what might be going on? Could there be a chemical deficiency making me crave carbohydrates? I know there are obvious psychological needs. I find those foods comforting, but could there be a supplement I could take that would release the same comfort chemicals in my brain that carbohydrates do?

My response:
It is very common to dream or think about things that you feel you “can’t” eat, drink, or have while changing a possibly addictive behavior. The “forbidden food syndrome” I call it. It becomes more of a mental/emotional “weaning off” process. In many ways you are actually satisfying this particular craving while in your dream state. However, taking a serotonin balancing formula such as 5 HTP or GABA might be a good thing to add. When you say these foods are providing comfort, what is it that you need comfort for at this time? Are you exhausted, anxious, or unhappy about something? If we can pinpoint it, then I could make the best recommendation for you.

Her response:
Good to know it’s not unusual to dream about food. I thought only starving people in third world countries would do that; however, I get that my mind is just offloading old behavior. I think the comfort the food and specifically the carbs provide is certainty. I’ve been searching for a new home lately, which of course requires a lot of energy and can be a bit stressful. Today, I put in an offer on a house and now we are starting the negotiation process—more uncertainty. Even though some part of me knows it will all work out, I’m still feeling anxiety. I think it can be common to seek comfort when you are fearful, scared, or uncertain. Nothing unusual.

My response:
Yes, maybe common to seek comfort; however, it doesn’t necessarily have to come from food or having a drink. You can take other comforting activities, thoughts, and actions, so you feel nurtured, comforted, and loved. How about a hot bath, a massage or foot rub (yes, go ahead and ask your husband), or maybe a funny movie or a good book. How about writing down your thoughts and feelings in your private and sacred journal, or calling a friend to share, laugh, and cry. We often go towards food when we are feeling lonely, sad, or anxious. Whatever you can do to stop your addictive pattern the better. Instead of going to the fridge or raiding the cupboard, how about a nice cup of tea and curling up in your bed and read that satisfying novel you’ve been wanting to start. Break it up and do something new.

I wanted to share this with you this week. I believe many of you have been faced with similar issues in the past and I thought my conversation with this particular client could help.

Stay cool and stay well!

(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 Keys to Changing Your Biochemistry and Your Life!

07/10/09 Monika Comments (0)

I was with one of my clients today who has been seeing me off and on for three years. Today she finally heard me say to her, “by changing your diet, exercise, and thoughts you can change your biochemistry.” A huge light bulb went off, “So it’s not really about dieting,” she asked. “No,” I answered, “it never has been.” I also boldly claimed that almost any health condition could be reversed if you made the following types of changes in your life.

  1. Diet: What we eat and how we eat is essential to human health and vitality. Three meals a day with two snacks including protein, good fats, fruits, and vegetables is ideal. But how you eat is almost more important. Are you eating on the run or on the run right after you eat? Both are stressful to the body. Your body needs time and rest in order to break down the foods you just ate. If your body is under stress, including rushing your meal, being in a heated conversation while eating, or exercising right after you eat, your body’s biochemical system will be disrupted and you will not benefit from the good quality food you just ate. 
  2. Exercise: You must move. Everyone knows about the runner’s high or about the endorphins that are created from exercising. You just feel better when you exercise. Sleep is better, your moods are better, and almost every system in your body works better. You often tend to want to eat less of the non-nutritious foods available out there and stick to healthier and more wholesome selections.
  3. Relationships: Good relationships can bring you great joy and sense of connection. Of course, it’s not always going to blissful; however; having a connection with others has a calming effect on your biochemistry. The feeling of being supported, nurtured, cared about, and loved by others is an unbelievably important aspect of healthy living. A mutual giving and receiving provides such a powerful and healing opportunity to share in each other’s lives.
  4. Your thoughts: Your thoughts are very powerful and can easily change your reality. If you wake up in a funk in the morning, I would encourage you to evaluate if this has become a familiar habit. We often don’t even realize when certain behaviors have moved into the realm of a habit. The great thing about this is you can actually change your life; therefore, your experience of good health by changing your thoughts to more positive and supportive ones.
  5. Good Quality Sleep: Sometimes it’s tough to get a good night’s sleep. If it becomes a chronic pattern for you, it’s time to address it with more active steps. Is your bedroom cluttered? Are you working on your computer right before bedtime? Watching too much TV? Some TV watching in the evening can actually be relaxing; however, there is a point when it becomes stimulating, so limit your evening viewing to no more than two hours.
  6. Quality Supplements: Good quality supplements, which are bioavailable, can help change your biochemistry as well. They can also help with the other six key areas I am discussing in this article today. By bioavailable, I mean the body can easily break down the supplements and use all the nutrients in them. There are many that may be cheaper but just go through your system and never get absorbed, and not do the work they are supposed to do. In addition, sometimes it’s other ingredients in the formula that make it more useable and sometimes it’s how it’s processed. Consult with professionals who are familiar with nutrition supplements and their usage if you have questions.
  7. Our pets: Last but certainly not least, our furry friends are very important. I spoke to my sister-in-law yesterday and we discussed how it had been a year since my brother tragically and suddenly passed away. Yes, it’s been difficult. She told me that if it wasn’t for her new furry little puppy, Ziggy, who she got after my brother passed away; she might not have made it through this tragic loss. Every day he would be there ready to make her laugh, love, and be loved, No strings, just pure love and bliss. Yes, our pets are great friends and wonderful teachers. they can help us through some of the most challenging times in our lives. Cherish the moments.

(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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