Don’t view it as a diet, but way of life. Once you get past the initial annoyance of weighing/measuring your food, you will have a better understanding of portion control. Doing this will also make you more “aware” of what you are putting in your mouth and how often you are “snacking”. You will eventually enjoy the benefits of eating healthier (feeling better & weight loss) and will be happy making it part of your life.

Learn to enjoy cooking. It is also very important to embrace clean eating. “Clean eating” involves eating a variety of whole foods with minimal processing, lean meats, low fat dairy, whole grains, fruits, and vegetables, healthy fats high fiber foods, and eating several small meals throughout the day, involving a lean protein source. When grocery shopping it is best to buy organic (yes, I KNOW it’s pricey) and stay on the perimeter of the grocery store. It’s the isles that will get you into trouble, as that my friends is where the PROCESSED GOODIES LIVE. Sadly, far too many strict dieters get into the mindset that clean eating is nothing but eating chicken, brown rice, and green veggies.The concept of eliminating an entire food group (Atkins) is nothing new, but it doesn’t make sense for a life long approach to healthy eating. Being too simplistic is neither healthy or appealing to most.

Make clean cooking full of flavor by experimenting! There’s an abundance of herbs, spices, marinades, rubs, and sauces that are amazing at helping you out with this. Citrus, dry rubs, herbs, spices, vinegar mustard, salsa, soy sauce, jalapenos, hot sauce, ginger, and garlic to name a few. You shouldn’t HAVE to eat boring food, unless you want to.

It’s Important to understand whats “good” and what’s “bad”The difference between a clean protein and a fatty one, a good fat, and a “bad” fat, a starchy carb, and a fibrous carb.You may initially struggle with determining what constitutes a healthy choice for a lean protein or a healthy carb, and what’s not. For the most part, it’s simply a matter of education. Read a book, or ask me. I am not a nutritionist but I can offer you background in the basic stuff. I have taken clients/members grocery shopping in the past and it can be a real shock to see what many people consider healthy!! Which brings me to my next point….

Read labels. I get laughed at all the time for this.. but in order to eat “clean” you have to scope out fat content, grams of protein, check the ingredient list, read calories per serving size, check for sodium and sugar content.

Protein, Protein, Protein  (I say this every day) Take a protein bar (although usually too high in sugar for most women if you get one with adequate protein), protein powder in a zip lock bag, or tuna pouches in your purse or gym bag. The same could be said of good fat sources, like almonds or nuts for a quick snack.

2 MORE (misc) TIPS:

Have an accountability partner We all think we can start and stop when we feel like it because there is zero accountability—this is a formula for failure. You could even use Facebook, MySpace or Twitter to inform friends that they’ve reached your weight goal but still need the ongoing support to get to the gym.
*Joining BODY N BALANCE will give you all the support you need & hold you accountable (requiring you to sign up ahead of time for your weekly classes)

Take a break. No one can eat clean all the time or workout everyday without a break. It would be counterproductive. IF you were to never have a cupcake or glass of wine (hmmm does this sound familiar?) you would eventually feel deprived, thus resulting in (no doubt) a binge. Taking a break from working out can also be beneficial. Take at least 1-2 days off a week to give the body time to rest and heal. I personally take a WEEK off 2x a year just so when I go back to working out, I have a (for lack of sounding silly) hunger to hit the weights again.

MAY THIS BE YOUR  FITTEST MOST FABULOUS YEAR YET!  ~Lisa

CHAT LIVE WITH LISA NASH
Owner of Body N Balance

 Thursday, Jan. 19,  from 2-3 p.m. on the Dearborn Patch website.

I am proud and excited to announce that I will be giving a Chatting LIVE via instant message with Dearborn’s online magazine, the Dearborn Patch! As you know, I blog about fitness topics, try to cover the latest fitness trends and give advice. Here is your chance to ask me yourself.

On Thursday, Jan. 19, I  will talk live on Dearborn Patch from 2-3 p.m. with anyone looking to shape up, lose weight, or achieve a specific fitness goal in 2012.

Need some advice on where to start? Interested in trying out personal training?

I will answer questions, talk about common fitness follies and give advice.

Can’t make it? Feel free to submit your questions ahead of time and I will try to respond during the chat or personally by webmail here. There will be a replay of the chat posted after the live broadcast.

Join me here on Dearborn Patch’s website  this Thursday and prepare to make 2012 your healthiest year ever!!

You can even set an email reminder here. I look forward to chatting  with  you!!

Love and Muscles!!

Lisa Nash

Founder, Owner of
Body N Balance Fitness Studio
Blogger, Fitness Instructor, Personal Trainer

For more information about my fitness philosophy, studio, classes or training visit www.mybodynbalance.com.

CHALLENGE YOURSELF!

You will not change your body if you don’t make adjustments to your workout… and the theory of “something, is better than nothing” does not always hold true.

Once your body gets used to you pushing it hard…you will NOT see results from what you “used” to do in the gym. Sure you will sweat (perhaps) and you may get out of breath (maybe), but after your body get’s used to a more rigorous form of exercise, the idea of doing something less challenging is really a wasted effort.

Why take steps backward when you really should be sprinting forward to a stronger you?!

1 C. Steel -cut oats
4 C. H20
1 medium granny smith apple cored & cubed  (others are too sweet in this)
1TB. agave nectar or maple syrup
1t. cinnamon
1/2t. sea salt
1/2 C. skim milk ( although 2% makes this creamier)
1 scoop vanilla protein powder (I like Met-RX)  OPTIONAL

DIRECTIONS:
Spray slow cooker with cooking spray.  Add all ingred. and stir well.  Cover & set slow cooker to LOW (8-9 hrs)

Serves 2-3
Approx: calories 232,  Saturated fat 3g,  Carbs 38g, Protein 8g
Above is WITHOUT protein powder added.

Ingredients

• 1 cup almond flour
• 1 pinch sea salt
• 1 teaspoon baking soda
• 3 egg whites
• 1/4 cup agave nectar
• 1 teaspoon vanilla extract
• cooking spray

Nutritional Information

Amount Per Serving  Calories: 216 | Total Fat: 13

 

Makes: 6 servings

Ingredients

3 14-ounce cans vegetable broth

1 15-ounce can tomato puree 1 15-ounce can small white beans or Great Northern beans, drained and rinsed

1/2 cup uncooked brown rice

1/2 cup finely chopped onion

1 teaspoon dried basil

1/4 teaspoon salt

1/4 teaspoon black pepper

2 garlic cloves, chopped

8 cups coarsely chopped fresh spinach or kale leaves

Finely shredded Parmesan cheese

Directions

1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.

2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.

3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.

Nutrition facts per serving: 150 calories, 9g protein, 31g carbohydrate, 3g fat (1g saturated), 8g fiber

Most people think that it’s the “lifting” of the weight that builds the muscle, when in actuality, to maximize strength & muscle gains, you need to emphasize the eccentric phase…by returning the weight in a slow and controlled manner.
NO SWINGING!!  Keep this in mind and you should find yourself stronger & more defined in no time

Directions:
In a food processor, chop nuts until fine. Add agave, coconut, vanilla  and peanut butter. Blend until smooth.
Spray a  a 9 X 9  pan with Pam and pour in mixture.  Place in the freezer for about 30 minutes.  Cut into 1 inch squares and serve.
I like to melt some dark chocolate chips and drizzle over the top before freezing…Mmmmmmm!
* (At this time I do NOT know the nutritional breakdown of this recipe)

According to the surgeon general:

STATS:
1. 34 percent of Americans over age 20 are obese.

2. In 2006, there were more than 72 million obese people in America.

3. Obesity occurs in more women than men; more than 35 percent of women are obese compared to just over 33 percent of men.

4. Poor women are obese six times more frequently than women of higher economic status.

5. 78 percent of Americans fail to meet even the basic level of activity recommended.

6. Approximately 25 percent of Americans live a completely sedentary life.

7. Over 9 million kids from age 6 to age 19 are overweight.

CONSEQUENCES:

* Obesity is associated with 70 percent of cardiovascular illnesses.

* Obese people make up 42 percent of breast cancer and colon cancer diagnoses.

* Gall bladder surgery is related to obesity 30 percent of the time.

* Over one quarter of obese people have high blood pressure.

*Obesity is associated with 80 percent of the cases of Type II Diabetes.