Monthly Archives: December 2013

Get back on that wagon


Hello fitness friends. As the holiday season comes to a close, I’m sure there are at least a few of you thinking, “I ate too much and gained too much this season!” Well, this post is for you!

I admit it’s challenging to not indulge in the cookies, pies, or carb loaded sides. It’s all fun and games until that muffin top becomes a pound cake or those delicious pies bring you thunder thighs!

If you ate poorly this season, know life’s a journey…not a destination. I hate “dieting.” It’s like a swear word. I do like healthy eating. I feel better and look better.

Step 1. Stop beating yourself up! Yep! Make a decision to change today. Examine what went wrong and move forward.

Ex. People kept giving me cookies and treats this season. At first I felt obligated to eat them. Then I started giving them away. Eat one, share the rest. Even now, I’m giving treats away or throwing them in the garbage. Sugar and white bread will add weight quickly. Recall stable blood sugar leads to fat loss.

2. Get moving! Sitting on our bums leads to weight gain. If we eat more than we burn, we gain. It’s a simple mass balance. And if you can, do some resistance training. Muscle burns more calories than fat.

3. Throw out the junk food! If it’s tempting you or you’re binge eating, get it out of the house.

4. Join an online group or find an accountability person. If someone is monitoring you, you’re less likely to stay in a rut. Start your own Biggest Loser contest with friends, coworkers, or family.

5. Trade high glycemic foods for low glycemic foods. You’ll see your percentage of fat drop quickly.

6. Water! Green Tea! Drink them. Stay hydrated and green tea is great for fat loss.

7. Fiber y’all! Get some. Fiber makes you feel fuller. So you’re less likely to overeat. I take glucommanan. I also eat beans, sub kale and spinach for lettuce, and eat fiber cereal. If you’re concerned about stomach upset, test out natural sources of fiber instead of supplements at first. Talk to your doctor before taking any.

8. Prep meals at home. Less sodium, fat, and sugar is in the food you make at home vs. what you get at a restaurant. You can monitor it too! Many restaurant veggies are overlooked and loaded with oil or butter and salt.

9. Take it one day at a time! It’s a lifestyle change, not a diet. What can you do for life, not just to drop 10-15 pounds?


10. Encourage yourself! You can do this!!! I am cheering for you.

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Surviving the Holidays!


Merry Christmas and Happy New Year! I know I’m early, but I wanted to get my well wishes out there.

The holiday season is normally the last big feasting season before people make their New Years resolutions. Wouldn’t it be nice not to put on 5-15 pounds during the holidays that must be burned off in January?

I think so!

So here are some tips to surviving the holidays.

1. Hydrate! Most people mistake thirst for hunger. Dehydration leads to overeating. Make sure you’re drinking 6-8 glasses of water a day if not more.

2. Stay moving! It’s easy to slack on workouts during busy times. Make time to keep moving.

3. Eat fruits and veggies! It’s unreasonable to think you’ll only eat super healthy foods during the holidays. So instead of depravity, look for ways to add healthy foods.

4. Moderation! Maybe dessert is limited to certain days like Christmas Eve and Christmas Day or New Years Eve or New Year’s Day. Don’t make every day a splurge day.

5. Though painful, keep track of calories. Eating that box of cookies is less tempting when you see it’s 1200 calories and 100 grams of sugar. 😦

6. Make wellness a priority! It’s a lifestyle change. Make eating healthy and exercising a lifestyle choice.

7. Take supplements! Don’t forsake those vitamins.

8. Get adequate rest! Take time for R&R. Don’t jam pack your schedule with activities. If you do, you’ll be exhausted once the holidays are over and more prone to overeating.

Well, fitness friends, wishing you a wonderful and safe holiday! Stay on the wagon. You can do this!!!



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Hello my fitness and nutrition friends. I wanted to share with you one of my new favorite superfoods. It’s called spirulina. Spirulina is an blue-green algae (cyanbacterium) that is packed with protein, vitamins, and has body cleansing proprieties. You can buy it in powder form or pill form at your local health food store.

I take organic spirulina purchased from Trader Joes.

Here are some of the many benefits of spirulina:

1. Packed with protein and amino acids
2. Cleanses the blood of heavy metals and toxins
3. Loaded with iron (does not cause constipation)
4. It contains Omega 3 fatty acids which we talked about in the vitamin post. They are great for your body.
5. Spirulina is a great source of nutrients: “…contains vitamins B-1(thiamine), B-2 (riboflavin), B-3(nicotinamide), B-6 (pyridoxine), B-9 (folic acid), vitamin C, vitamin D, vitamin A and vitamin E. It is also a source of potassium, calcium, chromium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium and zinc. Spirulina contains many pigments which may be beneficial and bioavailable,” Wikipedia
6. It has 26% more calcium than milk (
7. It is an antioxidant, more so than blueberries (
8. Spirulina helps your body burn fat during exercise and helps with metabolism support.
9. It has been known to help those who suffer from allergies ( )
10. It contains phosphorus which helps with tooth health (
11. Emerging evidence suggests that it binds with radioactive isotopes and may be useful for radioactivity exposure or radiation therapy (
12. And more:

Blue-green algae are also used for weight loss, attention deficit-hyperactivity disorder (ADHD), hayfever, diabetes, stress, fatigue, anxiety, depression, and premenstrual syndrome (PMS) and other women’s health issues.

Some people use blue-green algae for treating precancerous growths inside the mouth, boosting the immune system, improving memory, increasing energy and metabolism, lowering cholesterol, preventing heart disease, healing wounds, and improving digestion and bowel health. (Source -WebMD).

Any warnings:

Phenylketonuria: The spirulina species of blue-green algae contains the chemical phenylalanine. This might make phenylketonuria worse. Avoid Spirulina species blue-green algae products if you have phenylketonuria. (WebMD).

Those on any type of anti-coagulation medicine should consult with a doctor before beginning (or stopping) taking Spirulina,

Spirulina can cause gas (flatulence) in some people or cause stool to be green. It’s not recommended to take more than the recommended dose per day, WebMD.

Spirulina boosts the immune system so those with diseases aggravated by an auto immune disease might have difficulties. Talk to your doctor.

Pregnant or nursing, talk to your doctor.

Always choose organic or sources free or nitrates or contaminants. The contaminants, not spirulina can cause some adverse side effects. Blue-green algae products that are free of contaminants, such as liver-damaging substances called microcystins, toxic metals, and harmful bacteria, are POSSIBLY SAFE for most people.(WebMD).

Always consult your Primary Care Doctor before taking any supplements, especially if you have a pre-existing medical condition or you’re taking other supplements or medicine. This site is not designed to treat or diagnose any illness.

Wishing you well on your wellness journey! You can do this.

Categories: Uncategorized | 4 Comments

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