My Personal Challenge and How it Changed My Body

If you know or have met me, you may have observed that my body frame is respectable for my height. I know how to change my body composition because I have succeeded several times for Figure competitions. When someone asks me how can I help them change their body composition, I always refer to my competition days where it took great discipline to change my body so I understand the journey. No matter where you are, it all starts in the mind by making the decision to change and sticking with a plan. Regardless of how little or how extreme you want that change to be, no one else can do that for you. Once a commitment has been made, that is where I step in to assist my clients.

In the past month, I have been experimenting with changes in my diet without the intention of changing my body. In my studies to be a Health Coach, I am learning about many different dietary theories. For example, you may have heard of the Zone Diet, the Atkins Diet, Macrobiotics, the South Beach Diet, the Raw Food Diet and so on. The main concept learned is that what works for one person may not work for the other based on factors such as genetics, stress level, physical fitness level, etc. I decided to try one of the diets called the 5 Element Theory which is based on a Chinese belief system that says we are surrounded by five energy fields: wood, fire, earth, metal and water. These elements are constantly moving and changing. Keeping all the elements in balance promotes harmony in our surroundings and in us. The foods encouraged include grains, tubers (such as a sweet potato), beans, vegetables and fruits. Foods restricted are meat, sugar, overly processed, chemical foods, deep fried foods, liquor, beer and wine.

I also watched the Oprah show about her One-Week Vegan Challenge. Since this was right in line with the 5 Element Theory, I was enthused to try. I put the two concepts together and did not consume any fish or fowl for the week and I already do not consume beef or pork. My daily meals followed this regimen; in addition I increased the intensity of my workouts but not the length or frequency. I increased my INTENSITY to use larger muscle groups more, moving quicker in heavy cardio based workouts with body weight strengthening moves.

As a result, my body started to shift and I wound up losing a couple of pounds in the past month and my lean muscle mass increased slightly. Why am I discussing this? You may not have considered taking meat out of your diet for a week, but can you do it for a day? There are so many other ways to get your protein with other healthy, whole, natural foods. I did not decide to become a Vegan or Vegetarian, but it was interesting to see that my body felt even better without the animal protein in it. What about your exercise? Is there a way to increase your intensity? My disclaimer is what works for me, may or may not work for you, however, it is worth a try to make a change. Be Well!

SLOW DOWN . . . Especially When You Chew

When it comes to eating carbohydrates, many people consider them the enemy. It is a fact that they are the nutrient your body needs primarily for energy. The body requires 45-65% of your daily food intake to be carbohydrates and this will vary based on the weight and activity of the individual. It is the CHOICE of carbohydrates that may be the problem. For example, fruits, vegetables and whole grains are excellent choices. They provide fiber and are more nutrient dense. When you choose white rice, white pasta, white bread, foods high in sugar and enriched flour, that is where you run into the enemy.

The pace when you eat is as important as what you eat. Digestion of carbohydrates starts in the mouth. Enzymes need to break down the food and if swallowed too quickly, the job is incomplete. This could lead to various digestive track issues. Make sure you slow down and chew your food slowly. Try to get a minimum of 20-25 chews per bite, especially meats. Put down your fork every so often to taste and enjoy your food.

Slowing down will also help with knowing when your body has had enough. It usually takes about 20 minutes for your brain to register that your stomach is full. When you eat too fast, you may tend to overeat and stuff yourself, which eventually leads to more calories taken in than needed. You have to listen to body signals that naturally tell us when we are full. If you eat too fast, you can miss it.

Let me give you a tip for your last meal of the day. This should be your smallest meal that is loaded with vegetables (which are carbohydrates) and protein. Take at least 20 minutes to eat your meal and slowly chew each mouthful. This is the one time of the day that is okay to not feel full because when you go to bed, your body uses less calories as your sleep. It is most important to get up the next morning and start with 8-16 oz of water and always eat a healthy breakfast of whole grains, fruit and some protein. An example would be oatmeal, egg whites and berries or opt for a high protein cereal (8-12g/serving) and fruit.

Women and Hormones

According to the National Center for Health Statistics in 2010, approximately 12% of adult women weight train and approximately 15% exercise regularly. Women gain about 2 pounds per year between the ages of 35 and 55 and lose about 5 pounds of muscle each decade between 45 and 65. Why? Hormones. Did you know that estrogen is a fat storage hormone and testosterone is a strength building hormone? This is why it is safe to use weight equipment ladies because we do not naturally have enough of the strength building hormone to create big muscles like the guys do. With testosterone, men are able to lose weight seemingly quicker when they are focused and on track. Don't hate them, just put your time in and work. Along with a healthy diet, nothing changes the body composition more than strength training using your own body weight, hand weights or machines.

Another very important fact is that during the post ovulation stage of the month, most women burn an extra 200-300 calories but don't realize this until they reach menopause (especially if they have not been exercising). Ladies, we have a cycle for almost 35 to 45 years of our lives. When it stops, we also stop burning those extra 200-300 calories that has burned every month for 35 to 45 years. Ah, so that's why either you have experienced or seen someone put on a few pounds as menopause approached and landed. Consequently, you have to start exercising with strength training and change how you eat to account for those calories that are no longer being burned naturally by the body.

A Glimpse Inside My Kitchen

I often get questions and assumptions about what I eat and do to maintain a healthy lifestyle. Ok, so I exercise 4-5 times a week which includes cardiovascular exercise, strength and yoga and I try to get at least 6.5 to 7 hours of sleep at night. Most importantly, it is what I eat that has made a huge difference in my health on the inside to the outside. You may have heard quotes such as, "You are what you eat." -Savarin or "Let your food be medicine and your medicine be food." -Hippocrates. I whole-heartedly believe these quotes and do my best to communicate it in various ways.

With this post, I decided to open a window into my kitchen to share with you some of the items I eat on a consistent basis. The pictures are actual items from my cabinets and refrigerator. If you have read over some of my blog entries, I always talk about how important it is to eat whole, natural foods and avoid anything processed. Processed foods primary ingredients are enriched flour, various sugar(s) and any other ingredients that you may not be able to pronounce. I limit those items in addition to white rice and potatoes. Instead I aim for green leafy and colorful vegetables, berries and other fruits, nuts, whole grains, beans, legumes, yams, primarily fish and a sparing amount of chicken and turkey breasts. I do not eat beef, pork and dairy due to allergies and intolerance. I eat soy yogurt and use soy milk as a substitute. In addition, I use a lot of fresh garlic, onion, and cilantro and many dried spices to add flavor to my food such as cinnamon on my toast or coriander and cumin in my grain dishes.

For breakfast, I found a cereal that I love. In the first picture you see Nature's Path Organic Pumpkin Flax Plus Granola. It has a Omega-3 fatty acids from the pumpkin and flax which is good for the heart. As an alternative, I opt for a multi-grain hot cereal from Country Choice. This has many grains which include rye, barley, oats and wheat. Good old fashioned oatmeal works, as well. I also eat Arnold's whole wheat sandwich rounds toasted with fruit. Finally, when I want to splurge I will have Hodgson Mill's whole wheat pancakes. Yes, with real syrup. I exercise heavily, so every once in a while, I treat myself.


The vegetables in my kitchen at the time were a red pepper, a red onion, canned tomatoes, celery, carrots and edamames. Eating vegetables throughout the day are great snack options. Also in my fridge were baked yams, sauteed spinach with garlic and lots of frozen veges.


The fruits in my kitchen were mangoes, apples, frozen blueberries and strawberries. I opt for frozen berries in my smoothies because fresh ones can spoil if you do not eat them quickly. It is also best to get fruit that is "just picked" and frozen because the nutrients are locked in and not lost in travel from a far destination to your local supermarket, especially when they are not in season. Try to buy from your local farmers when they open.


Pictured here are a choice of grain, bean and legume. I love quinoa because it is a nutrient dense grain that is a complete protein, which means it includes all nine amino acids the body needs. I also had black beans in my cabinet and lentils. I will be making lentil chili with the canned tomatoes in the next day or two. I also have brown rice, millet and amaranth in the cabinets. All great options for whole grains.

Pictured to the left are raw walnuts, raw almonds and extra virgin olive oil. Nuts and olive oil are a source of "good" fat. Your body needs fat to function, however, the healthy options are those with monounsaturated fatty acids.


Finally, to the right I have two types of fish that I buy frozen. Sockeye Salmon and Cod loins. I prefer wild caught fish even in packaged portions because wild caught fish is less fattier, has no artificial coloring or PCB's, which is a chlorinated compound.

Hope you enjoyed the glimpse inside of my kitchen to see exactly what I eat. What I eat works for me and I am not suggesting that it will work for you. My craving is usually dark chocolate, but I have it at the time of the craving and do not keep it in the house. The key is moderation and eating clean for life. If you need help figuring out what will work for you, I can help. Email me at simply.fitness@yahoo.com.

10 Steps for Dealing with Sugar Addiction

With all of the food available to us, sugar is one of the leading culprits of many health issues that is prevalent at this time in our history. Too much sugar in the blood can lead to complications of diabetes.

According to the American Diabetes Association website, as of January 26, 2011, there are 25.8 million children and adults in the US or 8.3% of the population with diabetes. This is an increase from 23.6 million or 7.8% of the population in 2007. The numerous health complications and costs associated with diabetes has escalated, as a result.

High fructose corn syrup is one of the leading ingredients in many processed foods and should be avoided. Start reading the ingredients of the foods you buy. When you see it, look for other options. Once you start reducing sweets from your diet, your body will respond positively. You will lose inches and weight and your sweet tooth will be put to rest. You have to have a strong mind to address any addiction and sugar is no different. Here are 10 steps sourced from Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet by Ann Louise Gittleman.

1. Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, causing sugar cravings to be more frequent.

2. Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.

3. Eat sweet vegetables and fruit. They are sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.

4. Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia, barley malt and agave nectar.

5. Get physically active. Start with simple activities, like walking or yoga. Start with 10 minutes a day and gradually increase. It will help balance your blood sugar levels, boost your energy, and reduce tension without medicating yourself with sugar!

6. Get more sleep, rest and relaxation. When you are tired or stressed, your body will crave energy—in the form of sugar. These cravings are often a result of being sleep-deprived, going to bed late or waking up early, sometimes for months and years on end.

7. Evaluate the amount of animal food you eat. Eating too much can lead to cravings for sweets. So can eating too little! A good health coach will help you sort this out. Experiment. Respect your body’s individuality.

8. Eliminate fat-free or low-fat packaged snack-foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows.

9. Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

10. Slow down and find sweetness in non-food ways! You body does not biologically need sugar, but it does long for hugs, time with friends, outside time, workouts, massages, etc. When life becomes sweet enough itself, no additives are needed!

Have your blood sugar checked, exercise, kick your sugar addiction and maintain a healthy weight to prevent possible onset of diabetes. Be well!

8 Foods You Need to Stay Fit and Healthy

The right diet for women's health isn't complicated. For starters, these eight foods will help prevent cancer, heart disease, and osteoporosis, a significant threat after menopause. This post is focused on women's health, even though the foods listed are excellent for both men and women.

According to researchers who recently reviewed the risks associated with coronary heart disease (CHD) in women, a poor diet was linked to 20 percent of all cases of heart disease. Factor in diet’s effect on other chronic diseases like diabetes and osteoporosis, and it’s obvious that good nutrition has huge women's health benefits. One way to immediately turn your health situation around is through the foods you choose to eat. Here are eight foods that you'll want to make part of your daily diet.

Berries, and a lot of fruits, are an excellent source of antioxidants and water-soluble vitamins. They are important for the prevention of cancer and to maintain your weight. They may also lower your risk of coronary heart disease. One of the many studies done on the benefits of berries looked at blueberries, a known powerhouse. Researchers found that all their benefits remained even after cooking. I personally like frozen blueberries and strawberries in my smoothies when they are not in season. They won't spoil like the semi-fresh ones that have been transported from a non-local area.

Green leafy veggies, like turnip, collard and mustard greens, kale, Chinese cabbage, and spinach, all rich sources of vitamins and minerals, are a great place to start. Many are also a good source of iron, important for women’s health, especially after menopause. The more colorful the vegetables and fruits, the more nutrients you receive in your diet.

Fatty fish is good for you because they deliver omega-3 polyunsaturated fatty acids (PUFAs), fats with cardiovascular and anti-inflammatory benefits. While fish oil capsules will help you meet your PUFA needs, studies have found that fish itself offers even more nutritional benefits, including vitamin D, selenium, and antioxidants. Among the best choices are salmon, albacore tuna, herring, and trout.

Whole grains help with digestion and are excellent for your heart, regularity (because of the fiber content), and maintaining a steady level of blood sugar. They are also a great source of energy to power you throughout the day. Whole grains, such as oats, also help improve cholesterol levels. While food manufacturers are adding fiber to all sorts of products, whole grains, like whole wheat, rye, and bran, need to be the first ingredient on the food label of packaged foods.

Nuts are a great source of protein and monounsaturated fatty acids, as well as vitamin E. Examples of great choices include walnuts, almonds, and hazelnuts. Nuts are also very calorie-dense, so you need only a handful for good nutrition and to feel satisfied. I suggest extending the volume in a serving of nuts by adding in raisins or dried cranberries. My favorite homemade trail mix is a handful of almonds, a handful of walnuts with dried cranberries.

Beans are another nutrient powerhouse, providing you with a reliable protein alternative to meat as well as the fiber needed for good digestion and prevention of chronic diseases. Beans, including navy, kidney, black, white, lima, and pinto are part of the legume family that also includes split peas, lentils, chickpeas, and soybeans. Many are good sources of calcium, important to prevent osteoporosis, especially after menopause.

Choosing a rainbow of fruits and vegetables is recommended because each one provides a unique blend of nutrients. Within the color spectrum, yellow or orange veggies are great sources of vitamin A for skin and eye health and better immunity against infection. At the top of the list are carrots, sweet potatoes, pumpkin, and the many types of squash.

Calcium is extremely important after menopause when your osteoporosis risk increases. But it’s actually vital to women’s health at every age, particularly while the body is still making bone. For optimal bone health, you need three daily servings of dairy products (for example, eight ounces of milk or yogurt, or one and a half ounces of cheese per serving), which also provide other nutrients, like protein, potassium, magnesium, and zinc. If you can tolerate dairy, low-fat sources are extremely important. Besides low-fat or skim milk, try calcium-rich Greek-style yogurt, which supplies twice the protein with less or none of the sugar of traditional yogurt varieties.

Eating Healthy When Out and About

One thing I hear from my clients is there is always a challenge with, “What can I eat that is healthy when I am out?” I suggest to be prepared by having your own food and snacks ready, but I am well aware that life happens and that does not always occur. So what do you do? If you are on the road for your job, need to get lunch while in the office or just out running errands, here are some options:

Boston Market: They have entire meals under 550 calories. Now this may be too much at one sitting depending on the individual and what their goals are, but remember to always add more vegetables and remove potatoes, stuffing, white bread and cornbread from a meal to lower your caloric intake if you need to.

Chipotle: This is my personal favorite. It is a Mexican grill that offers quality food that is committed to providing hormone and antibiotic free meats and produce sourced from local suppliers. They are not around the corner like McDonald’s, but maybe one day they will, while maintaining the integrity of their brand. What I love about this restaurant is that you control what goes into your burrito, taco, and salad or fajita bowl. They offer rice, beans, chicken, beef, fajita vegetables, romaine lettuce, corn, cheese, sour cream, salsa and guacamole. This can either be a really healthy meal or it can turn into a disaster with the cheese and sour cream. I personally stay away from the cheese, sour cream and corn, limit my rice and ask for more vegetables.

Whole Foods, Wegman’s or any other supermarket food bar: Most people forget that there are healthy options at the supermarkets to pick up and take out. There are always great tasting salads with veggies, beans and legumes that you may have never tried before. This is a great way to try some healthy choices and then maybe you will add the ingredients on your next shopping list so that you can make it yourself!