Ten Tips to Avoid Holiday Weight Gain

Research has shown that most adults usually gain around 5-10 pounds over the holidays. There are ways you can prevent this from happening during such a tempting time. Remember, you are in control – not your appetite! Here are 10 tips if followed, can help you survive the holidays!

• Don’t skip workouts. Exercise will help you burn those extra calories you are taking in this time of year. It also helps with stress which contributes to weight gain.

• Plan ahead. Plan beforehand what you are going to eat. If there are several of your favorites, just have a small portion of each.

• Don’t skip breakfast. A lot of people think if you skip a meal you can save room for more at the party. By doing this you will gorge yourself and slow down your metabolism which will in turn store all the food you’ve eaten as fat.

• Eat more fruits & Veggies. Doing this will fill you up, and is much healthier than the traditional party snacks.

• Limit the sweets. Sweets are a temptation for many during the holidays. Allow yourself a cookie, a piece of pie or whatever your favorite dessert is but it will need to be compensated for later. Reduce your caloric intake to make up for it and burn those extra calories by exercising.

• Don’t go to a party hungry. Before you go, eat a healthy snack that is high in fiber and protein such as Greek yogurt with fruit and flaxseed or a high fiber protein shake. This will help you not crave appetizers or snacks when you get there.

• Use a small plate. Smaller plates can stop you from getting so much. Just don’t make several trips to get more! Try to stick to one serving.

• Don’t over indulge on the alcohol. Stick to a light beer or 1 glass of wine instead of heavy eggnog. After that, stick to drinking calorie free drinks such as water, tea and coffee – not soda.

• Don’t allow others to sabotage you. There is always someone who will want to sabotage your healthy eating plan. Remember, you are not trying to please them, more importantly; you are on your way to a healthier lifestyle!

• Focus on socializing. Try not to stand around the food while engaging in conversation. Go to a room without all the snacks and focus on having a meaningful conversation. It will be much more rewarding.

In conclusion, if you can follow these tips you will survive the holidays without gaining the extra pounds like you may normally do. What an awesome way to start the New Year – feeling better and looking better!

The Top 5 Foods That Can Help Lower Cholesterol

There are many benefits of eating a healthy diet, but many people don’t realize the importance of eating heart healthy foods that can help prevent high cholesterol levels and help lower cholesterol in those who have high cholesterol. A few simple tweaks to your diet can help you stay off cholesterol medication. These are the top 5 foods the Mayo Clinic recommends to maintain healthy cholesterol levels: 1. Oatmeal, oat bran and high-fiber foods – Whole oats contains soluble fiber which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Consuming 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. Steal cut oats or whole oats, not quick cooking oats will give you what you need. 2. Flax seed or flax oil - In reducing the risk factors of coronary heart disease, recent research has shown that flaxseed's high Omega-3 fatty acid and its soluble fiber content have helped to reduce serum triglycerides and blood pressure. It can also reduce the hardening effects of cholesterol on cell membranes. 3. Walnuts, almonds and other nuts – They can reduce blood cholesterol and are rich in polyunsaturated fatty acids. Walnuts also help keep blood vessels healthy. Eating about a handful of nuts a day may reduce the risk of heart disease. Just make sure you eat raw nuts without all the salt and sugar. They are a great substitute for croutons or cheese on salads. 4. Olive oil - Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched. The Food and Drug Administration recommends adding two tablespoons of olive oil a day instead of other fats in your diet to get the heart healthy benefits. Extra virgin olive oil will give you the most benefits. 5. Fish - Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil or omega-3 fatty acids — reduces the risk of sudden death. The highest levels of omega 3’s are in certain fish such as, salmon, albacore tuna, mackerel, lake trout, herring and sardines and halibut. In conclusion, for these foods to be of benefit to your diet, you may also need to make other changes as well such as, radically reducing processed foods, sweets and fast foods. Exercise daily and take necessary supplements that are highly absorbable. As a lifestyle wellness coach, I would be happy to help you get started on your journey to a healthier lifestyle.

Rev up Your Metabolism: Can it be done

Rev up Your Metabolism: Can it be done?


Not all metabolisms are created equal. Some people are blessed with faster metabolisms than some and seem to be able to eat anything without gaining weight. For others, their bodies seem to cling to a heavier weight no matter what they do.

The speed at which your body burns calories is called “metabolic rate.” Your sex, height, weight, genetics, age, lifestyle, and body composition affect your metabolism. Your metabolism plays a significant role in weight management: The faster your metabolism, the more calories you'll burn, and the less likely that you'll be overweight.

Here are a few dos and don’ts for revving up your metabolism:

• There are several opinions about foods that can boost your metabolism but nothing proven. Some studies I have read say that spicy foods can increase your metabolism but only if eaten two to three times a week. There have also been rumors that grapefruit increases your body's ability to burn calories because of its acidity, but there are no studies to substantiate that myth.”

• Don’t skip meals. Skipping meals can actually cause your metabolism to slow down. Denying the body of essential nutrients put your body in starvation mode and through off your metabolism. Eating 4-6 meals a day can speed up your metabolism, as long as they are healthy meals.

• Drink water. Lack of water can slow the metabolic rate just as lack of food can, says John Acquaviva, PhD, assistant professor of health and human performance at Roanoke College in Salem, Va. "Since water is the body's most important nutrient, the liver will turn its concentration to water retention instead of doing other duties such as burning fat."

• Tone Up. Muscle dictates metabolism so the more muscle you have the more calories you will burn – even while you’re sleeping! Muscle is more metabolically active than fat, so replacing your fat stores with lean muscle allows you to maintain your weight much more easily.

• Aerobic Activity can increase your metabolism. Most exercise experts say to do at least 6o minutes of moderate exercise a day such as walking, gardening, or cleaning. Although, if you want to burn more calories, it’s necessary to get your heart rate up. This also is important for your cardiovascular system to stay healthy.

• Adjust your metabolism as you get older. To maintain a stable weight, adjust your caloric intake and physical activity. You may need fewer calories, especially if you decrease your exercise.

In conclusion, eating 4-6 healthy meals a day, staying toned and exercising regularly can keep your metabolism revved up. Also, it will help you maintain a healthy weight; have more energy and live an all around healthier life!

Maximize Your Workout by Proper Nutrition

Eating properly, the right amounts at the right time will optimize your workouts by giving you the energy and nutrients your body craves.

Here are some tips on eating and exercise to assist you in maximizing your workout:

1. Eat Breakfast - If you exercise in the morning, get up early enough to eat breakfast, waiting 2-3 hours for a large meal or 1-2 for smaller meals. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. Eating a large amount before you exercise can leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout

Here are some sample meals that provide protein to help build muscle:

• Steal cut oatmeal with a few berries

• 4 egg whites or 1 whole egg with some chopped veggies.

• 1 whole wheat waffle with 1 tablespoon of natural almond or peanut butter

• Protein, high fiber shake with berries or banana – 8oz

2. Snack healthy – Most people can eat small snacks right before exercise but if eaten to soon before won’t give you added energy but it will help keep up your blood sugar.

Good snack options:

• Apple with peanut butter or almond butter

• Low glycemic protein bar

• Protein and fiber shake

• Handful of almonds

3. Eat after you exercise - To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or a fruit smoothie to provide replenishing carbohydrates.

Good post-workout food choices include: Almonds or walnuts, plain Greek yogurt with fruit, apple with peanut butter or string cheese, or regular meal consisting of lean meat, tofu and vegetables.

• Drink plenty of water – Replenishing your fluids is necessary for optimizing your workout. You need water before, during and after exercise. To stay well hydrated the America College of Sports Medicine recommends: Drink roughly 2 to 3 cups of water during the two to three hours before your workout, ½ cup to 1 cup of water every 15-20 minutes during and 2-3 cups after your workout for every pound of weight you lose during the workout.

Here is a quote from Coach Shannon Wallace: “Train like an athlete no matter who you are. Some people think that athletes are someone that jumps high, runs fast, and can catch a ball. That is a reality-disconnect. We all have the same bio-mechanics—we all sit, walk and stand. We can all train like an athlete. So what are you waiting for?

Workplace Exercise –Burning Calories at Work

Even if you work at a desk all day, you don’t need to take it constantly sitting down. Make fitness a part of your work day. Here are some ways to incorporate exercise into your office routine:

1. Make the most of your commute - Walk or bike to work. If you drive park a few blocks away and walk the rest of the way or park at the far end of the parking lot. Also, take the stairs rather than the elevator, walk briskly or even run a few extra times up and down.

2. Look for opportunities to stand - You'll burn more calories standing than sitting. Stand while on the phone. Better yet, try a standing desk. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices

3. Take Fitness Breaks – Take some time to go to a gym that’s nearby if you can on your lunch break or go for a fast walk around the building. Eat a small protein snack such as almonds or almond butter on an apple before you work out, and then eat a veggie wrap or lean meat wrap with veggies after.

4. Try a fitness ball instead of an office chair - Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you're able to safely balance on the ball. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats, abdominal crunches or other workplace exercises during the day.

5. Keep fitness equipment in your office – Store resistance bands, weights, or if there is room in your office, an elliptical or treadmill. Use arm weights between meetings, while on the phone or any time you can sneak them in.

6. Organize a group to walk with – This will help keep you motivated and accountable.

7. Conduct meetings on the go - When it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.

8. Try a treadmill desk - If you're ready to take workplace exercise to the next level, consider a treadmill with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.

Now that you have some ideas on working in some exercise, make it happen! Commit to do some form of exercise each day and you will not only get in shape, and have more energy; you will find you are more productive. What are you waiting for? Get moving!

Tackling Childhood Obesity

Childhood obesity is a serious problem in the United States. Between 16 and 33 percent of children and adolescents are obese. The recent statistic in Indiana is 29.9 % of children are obese. Consequently, unhealthy weight gain can be contributed to lack of exercise and poor diet. Obesity often occurs in children due to overweight parents. Children who are obese usually become overweight adults - and the cycle continues!

Changing family behaviors is crucial. Rather than singling out children the whole family must make healthy changes. Here are some helpful hints that can help:

• Start small. Gradual changes are easiest to incorporate into your daily routine, and to maintain long term. Start by making a few small changes, such as turning off the TV during dinner, switching from soda to skim milk or water, snack healthy such as apples and peanut butter instead of chips and cookies. Take a family walk or bike ride after dinner once a week. Increase activity each week.

• Set goals. Set realistic, measurable goals for each family member, and then establish family goals. For example, your child's goal might be to eat fruit for afternoon snacks. Your goal might be to take a brisk walk three days a week. The family's goal might be to limit fast-food meals to once a month.

• Recognize triggers. Be prepared for situations that will tempt you to fall back into bad habits. If you're used to eating popcorn at the movies, only bring enough money for admission, or agree that you'll share a small carton of popcorn rather than ordering separate treats.

• Celebrate accomplishment. Frequent rewards can help keep your family motivated. When your child meets a goal offer praise and attention instead of food rewards. When your family meets a goal, brainstorm healthy ways to celebrate your success. You might try a family movie night, a weekend picnic or a trip to a fun park.

• Keep it positive. Focus on healthy lifestyle changes, rather than your child's appearance or a number on the scale. Remember, treating childhood obesity will take some time and dedication to replace bad habits with new, healthier behaviors.

• Be Determined. It takes time to develop and maintain new healthy habits. Encourage everyone to not give up. Do your best as a parent to make it fun and educate on why it’s important to develop healthy habits now.

Making lifestyle changes can be challenging, especially when you're busy juggling the demands of everyday life. If your family encourages and supports each other, then most likely you will beat the obesity cycle. Eventually healthy habits will become routine, and you'll be on your way to overcoming childhood obesity and improving your family's health.

Changing the Inside Out

I have been very impressed with one of my client’s lifestyle transition and how it’s not only changed her life but her two young girls as well. Not only has she changed her eating habits, she has been determined to break the obesity cycle and teach her children how to eat healthier, exercise and take care of themselves.


When I asked Margaret if it was ok to use her testimony, she was very excited because her passion is to help others overcome the obesity cycle and live life to the fullest.

Here is what Margaret shared with me:

I have lost 155 pounds and I have people ask me all of the time how I did it. Most assume that I had the stomach surgery; some think that I have discovered some magic potion that will help them too. The answer is not magic and it is not without change. Changing starts on the inside and then the outside starts to show the progress. It is a decision that you make with yourself and God to take care of your body.

If I had a nickel for every time that someone said to me “I would do ANYTHING to lose this extra 10 lbs”, I would be rich. But when given the opportunity, you find that the statement “anything” has lots of strings attached. “I won’t eat vegetables” or “I can’t survive without my chocolate”. Before you know it, there isn’t much that most people will change.

I died slowly for years convincing myself that my diet was “not so bad”. I had a major wakeup call that caused my thinking to change. I made the decision to start taking care of myself. I decided to love and nurture my body and get the most out of life. I started working with Coach Irene Greiner on Transitions Lifestyle this year because she had the tools that I needed. She works with a plan that helped me to understand what my body needs and what things I should avoid and why I should follow that pattern. Now I design what I put in my mouth to give myself the best nutrition possible and I feel wonderful today!

I took my girls roller skating yesterday and I skated right along with them. My resting days are over. Someday when I am called home I hope that instead of saying “She just didn’t take care of herself”, they will say that I turned my family’s life around. I am so glad that I stopped giving excuses to cover my lifestyle and decided to transition to a new life entirely with much prayer and much dedication.

Margaret has been an inspiration to so many because of her hard work, commitment and perseverance! I hope you also will be inspired to “Transition into a healthier lifestyle too!”