Most of you know that I recently fulfilled my lifelong dream of traveling to Italy. My wonderful husband agreed to celebrate our 15 year anniversary there and I love him so much for that. I told everyone who would listen (and dozens who just nodded and smiled) that I was just going there for the food, the wine and the coffee and I truly meant it. We skipped all of Northern Italy and concentrated on Rome and the southern tip. Who needs museums when there is pizza? Why would I care about a gondola ride when there is fresh pasta and gelato? Ever since I read Animal, Vegetable, Miracle by Barbara Kingsolver, I’ve been obsessed with the idea of Italy and visiting a country where everyone takes food just as seriously as I do. (If you haven’t read it and you care about food at all, I highly recommend it. Seriously. Read the book.) As you can imagine, after dreaming and drooling about this trip for a lifetime, I had no intention of watching my portions, counting my calories or checking my macros. I anticipated gaining 10 lbs over my 10 day trip and I was completely ok with that. I ate it all. Cappuccino, chocolate croissants, pizza, pasta, risotto, gnocchi, pre-dinner drinks, wine, beer, after dinner drinks, dessert, gelato, you get the picture. This was no time for restraint!
Despite all this amazing food, when I went to button my jeans towards the end of the trip, they were loose. (!!!) I figured it was a fluke. Maybe I was dehydrated from the lack of AC or something. When I finally got home, I warily circled my scale and finally screwed my courage and stepped on. Then I double checked. I had lost weight. I have NEVER lost weight on a vacation, despite usually running wherever we go and trying to (somewhat) watch my portions. I was amazed, intrigued and more than a little obsessed. What could be so different? Everyone said the same thing, “Oh, its all the walking.” Um, no. I am a very active person. I teach fitness classes, I walk my dogs and I love to ride my bike. Yes, it was a lot of walking, but it was still less activity than my average day. Also, I run the strip in Vegas and walk everywhere. Still gain weight. We hiked to the highest point in Hawaii. Still gained weight. We walk everywhere in Nola. Definitely gain weight there. So, I’ve made a study of the Italian culture and how it differs and I think I’ve figured out some things and I wanted to share.
The top THREE things you can do to improve your health
1/28/2019
Eat all meat! No, go vegetarian! Low fat is the way to go! Eat ALL the fat! Coconut oil daily! No, don’t eat coconut oil! Eat a BIG breakfast! Eat small meals throughout the day. Intermittent Fasting is the healthiest thing- just eat a few meals a day in a small window. Your brain needs carbs! Never eat carbs! Your brain needs ketones.
In today’s constant barrage of pop science headline news, it can be incredibly frustrating to separate the noise from the helpful advice. I find that most of my nutrition and training clients have given up because its all just too complicated. I’m going to give you the three habits that I start EVERY client with. The beauty is in the simplicity. Start with these three habits and you will feel better and improve your health.
1. Drink Water
Duh, right? Every single client says the same thing; “I knew that!”
“Great!,” I respond, “so have you been doing it?”
“Um….no”
Everyone knows you need to drink water and yet the majority of Americans are chronically dehydrated, affecting their metabolism and brain performance. Drinking water helps your body function better and when you are drinking water, you are drinking less of everything else! Sodas, juice, tea, coffee, beer, wine, and other drinks can add unnecessary calories and a spike in insulin, causing your body to store extra fat and increase your appetite.
If you struggle with drinking enough water, here are my tips:
Every night, fill 3 insulated bottles with cold water and put them in the fridge. In the morning, grab all three. The insulated bottles should keep them cold throughout the day and you don’t need to keep track of how many times you refill. Just drink!
Start every meal with a large glass of water. The water will help you digest your food and help your body differentiate between hunger and thirst.
Flavor your water or drink carbonated to make the switch. I flavor my bottles with fresh lemon juice or a few drops of Doterra’s Slim and Sassy and I also enjoy the occasional can of unsweetened sparkling water when I’m craving something bubbly.
Eat Your Veggies!
Again, this is common sense, but most people aren’t doing it. Notice that I didn’t say Fruits and Veggies. I’m not entirely certain why they are bundled together, but I prefer to recommend them separately. My goal for myself, my family and my clients is 5 VEGETABLES a day. Since most people rarely get 2 or 3, I know this can still feel like a big stretch. Here are my tips for getting in 5:
Start Lunch and Dinner with a Side Salad– If you start these meals with a small salad, you will get your veggies in and the added fiber will help prevent you from overeating.
Mix It In- Find ways to “bulk up” your existing dishes with extra vegetables. Breakfast is easy- turn your scrambled eggs into an omelette or a frittata. Throw in spinach, mushrooms, tomatoes, bell peppers. I tend to throw in any cooked vegetables I have leftover from dinner the night before. When I’m cooking taco meat or fajita meat, I always add diced zucchini. It takes on the flavor of the seasoning and stretches that expensive meat much further.
Switch it Up- Swap out cauliflower for rice or spaghetti squash or zoodles (zucchini noodles) for pasta.
Snack!- Keep crunchy vegetables clean and cut and ready. That way they are easy to grab to munch on while you are cooking or when you just need a quick snack. My favorites are bell peppers in all colors, cucumber, and sugar snap peas.
Move your butt!
There is no way you are surprised by this one on a blog called Sweat and Smile! Obviously, exercise is incredibly important for every part of our lives and our health, but the important thing is to find exercise you ENJOY! Yes, I promise you there is something out their that you are going to have fun doing. It could be a class (dance, pump, kickboxing, yoga, pilates, boot camp, step…the list goes on forever), it could be a program you enjoy (TurboKick, p90X, T20, etc.) or running or biking or kayaking or walking or sports such as basketball, volleyball, soccer, etc. There are a million ways to move your body and sweat for at least 20 minutes a day, 5 times a week. Find your soul mate workout and you reduce your chance of depression, Alzheimer’s, diabetes, anxiety, arthritis, obesity, thyroid issues and a host of other things you don’t want. Not only that, but that 20 minutes will make you feel happier, calmer, more centered, more confident, and overall just BETTER. So find what you love and DO IT! Here a few tips for making it habit:
Try New Things- Most of the people who tell me they hate exercise haven’t tried much of a variety. They’ve tried running and hated and assumed they hated exercise. Spend a month trying a large selection. Try each type at least 3 times. That way, you can form an actual opinion about whether you like it instead of basing it on the fumblings of the first few times you try something unknown. Try similar workouts in different settings. For example, I detest spinning. I can’t stand the class and I will never teach it, but I LOVE riding my bike. I have a one speed cruiser that my husband makes fun of me for riding, but it lifts my spirits and I enjoy being outside.
Figure Out What You Need to Get From the Workout- When I was a new mother with two young babies, I was desperate for adult interaction. Zumba was the perfect therapy. It was happy and energetic and I got to make new friends. It was very social and it helped fill that loneliness from that phase of my life. Now, I teach classes and train clients and talk to people ALL DAY. I love that and it fits my personality, but when I go to workout now, I just want to be alone. Lifting sessions with ear buds or long bike rides or runs give me that quiet “me” time that I never get throughout the day. Figure out what kind of feeling or social interaction you need from your workout and go from there.
Adjust Your Attitude- If you treat your workout like a punishment for something you ate or the way your body looks, you will definitely hate it. Remember that exercise is the best therapy and that time to protect your happiness should be treated like the gift that it is. If you find yourself saying, “I HAVE to workout.”, stop yourself and redirect your language and your energy.
“I GET to workout.”
“Its been a crazy day, I’m so glad I can let it all go when I exercise.”
“I know as soon as ____________(the music starts, I hit that first mile, I get through that first set, etc…),
I’ll feel so much better!”
Keep It Simple, Stupid!
Don’t let yourself get overwhelmed when you are trying to adopt a healthier lifestyle. If even these simple steps feel like too much, implement one at a time. When I start with a training client, we work on the habit of exercise first. In the 2nd or 3rd week, we start tracking water. Then we focus on vegetables. It doesn’t have to be everything, all at once. Just focus on being healthier and happier than the week before. You are worth it!
Sweat. Smile. Savor.
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Turning Resolutions into GOALS you actually ACHIEVE
12/30/2018
0 Comments Its that time of year again. The time when everyone is determined (for the span of a New Year’s Eve party) to have a “New Me for the New Year”. There’s definitely two distinct type of people- the optimists who make grand plans and tell the world about their new leaf and the cynics who scoff at them. If I had a dollar for every time I’ve heard, “I don’t believe in New Year’s Resolutions. They are just a waste of time.” I could pay for my expensive house rebuild.
Honestly, I’ve been in both categories. I’ve been bitter and cynical and refused to make plans and even on the “optimist” side, I’ve been depressed and desperate thinking, “This year HAS to be different!” Now, I encourage everyone to embrace a third group. The group of PLANNERS that use this fresh start of a New Year to take serious stock of their goals and put enough effort into them to create a blueprint for their life. This high performing, elite set of people know that taking a few hours at the beginning of the year to outline the WHY and the HOW of their intentions makes the difference between a nebulous “Resolution” and a concrete PURPOSE.
What’s the difference between a “Resolution” and a “Goal”?
It must have a NUMBER.
I want to lose weight.
I’m going to spend less.
I want to be a better parent.
I’m going to exercise more.
I’ll be more organized.
I’m going to eat better.
Do these sound familiar? These are some of the most common Resolutions and the ones that fall flat a few weeks into the New Year. Why? Because they have no number attached to them. They are not specific. How will you ever know if you achieved them? If you lose 1 pound, is it a success? Spend $1 less? 1 extra workout? If you are SERIOUS about changing a behavior, it needs to include an exact number. Here are improved examples:
I want to lose weight. = I will lose 20 pounds.
I’m going to spend less. = I will budget to spend $200 less a month.
I want to be a better parent. = I will spend 30 minutes a day giving my kid my undivided attention.
I’m going to exercise more. = I will exercise for 30 minutes, at least 3 times a week.
I’ll be more organized. = I will focus 20 minutes a day on eliminating clutter and updating my calendar.
I’m going to eat better. = I will eat 3 vegetables a day.
It must have a DATE.
We are deadline driven creatures. Deadlines motivate us and get us up off our butt. Its the reason I always encourage clients who want to start running or run longer to sign up for a race. An actual even looming over our heads makes all the difference. So take that goal (with a NUMBER!) and a add a definitive date.
I will lose 20 pounds by March 1st.
I will exercise for 30 minutes, at least 3 times a week, so that I have worked out at least 36 times by April 1st.
I will budget to spend $200 less a month in order to build $1000 in savings by June 1st.
You must have ACCOUNTABILITY.
You have a goal. It has a NUMBER and a DATE. GREAT! Now who is making you hold to your promise? This critical step is the most skipped. People assume they just need to be self-disciplined. They might be embarrassed to ask for help or scared they might actually have to follow through. Involving another person and charging them with checking on your progress requires a significantly higher level of commitment. Knowing who to ask and how to ask makes all the difference. In this instance, you really do “get what you pay for”. A professional life coach, business consultant personal trainer or nutrition coach is going to be experienced and motivated to keep you on track. Your neighbor, sister, or best friend might have the best intentions, but they are human. They get busy, they lose track of YOUR goals and often, they are uncomfortable calling you out if you need some tough love. If you are determined to go it alone, here are some ways to build in personal accountabillity:
Schedule a photo shoot.
Sign up for a race.
Make a bet with yourself. (For example- buy a giftcard and give it to someone you trust. When you hit your deadline, if you stayed true to your goal on the deadine, you get the giftcard. If not, they get to keep it.)
Schedule an appointment with a financial advisor to invest the money you saved.
 | Need help with your 2019 goals? Message me for individual help or check out my live, in-person, goal setting workshop next week! |
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Pomegranate Love- the jewels of Fall
12/10/2018
0 Comments Its well known that I hate the cold weather. I’m a Texas gal and I love for sultry summer days and plenty of sunshine. I’m generally pretty cranky throughout the fall and winter, but the only thing saving me is that I love the food! Seasonal winter squash, spicy sausages, persimmons and POMEGRANATES! This little juicy bursts of flavor and antioxidants almost make the weather and dark worth it. (Not really) Most people don’t buy this vitamin-packed fruit because they don’t know how to remove the seeds quickly and neatly. Here’s a quick video if you need help.
about:blank They are great as snacks, sprinkled in a salad, mixed into yogurt or oatmeal, used to dress up a pork chop, or dropped in a champagne flute for a festive holiday drink.
Tonight, they shine in an easy tossed salad with greens, goat cheese, apple slices, pumpkin seeds and a Pomegranate-Balsamic Vinaigrette. Paired with an Acorn Squash soup, it was the perfect meal for a meatless Monday in December. Enjoy!
Sweat and Smile and Savor!
Pomegranate Balsamic Vinaigrette
1/4 cup Pomegranate Juice (or you can blend a 1/2 cup of seeds if you have a high quality blender)
1/2 cup Olive Oil
1/3 cup Real Maple Syrup
1 TBSP balsamic vinegar
1 tsp mustard (dijon or plain)
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FRIDAY FAVORITES!!
10/5/2018
Welcome to the first edition of FRIDAY FAVORITES!
Every Friday, I will feature a favorite product that makes my life better.
Today’s FRIDAY FAVORITE is a treat that’s so delicious that I hide it from my kids so I don’t have to share. (Mom’s- I know I’m not the only one who does this!) I recommend Nikki’s Coconut Butter to most of my nutrition and training clients. Its Keto-friendly and Paleo-friendly, gluten, soy, and dairy free and its just So. Good. My favorite is the pumpkin spice and I blend it into my keto/bulletproof coffee or I just eat it with a spoon. The folks at Nikki’s were nice enough to give y’all a discount so you can experience the awesomeness.
Just use the code “SweatandSmile” for 15% off!
**** I do not receive any money or commissions from Nikki’s. I just think its fantastic and they were sweet enough to offer a discount. I will ALWAYS let you know if I am sponsored to recommend a product.
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A (very hard) Year in Review
9/13/2018
2 Comments I apologize for the long silence. To put it delicately, its been a helluva year. If you don’t know me in real life, here’s the Cliffs Notes version- Harvey flooded the house, Facebook banned me for life and my mom has cancer. I am so glad this year is behind me. As I’ve told the kids, this was definitely a “character building” year. I’m sure you can understand why this blog has not stayed current. Thankfully, I finally feel like I’m starting to catch my breath and I miss my community and helping people.
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Down to studs- this is how the house stayed for about 9 months. Speaking of community, I couldn’t possibly articulate the love and support we received when this went down. From family, friends, neighbors and total strangers, Kingwood, TX helped us demo our house, fed us, clothed us, did our laundry, gave us a place to stay, offered showers, cared for our pets, brought ice (and BEER!), and just saved our butts in every possible way. Thankfully, my husband still has his Facebook account and he shared with me his post from this time last year. He wrote this post August 31, 2017 and I hope he doesn’t mind me sharing it here.
From Trey’s Facebook Page:
“I’m not even really sure how to begin this post. Most of you who know me know that I tend to react to bad things by making hysterical, yet entirely inappropriate comments. Gallows humor is my coping mechanism.
God, I am going to sound like such a goober. Trust me, this is not how I normally sound.
The community of Kingwood is just unbelievable. Immediate family, extended family, chosen family, close friends, extended friends, friends of friends, and even complete strangers have all stepped up in a way I’ve only seen in tv clips from other disasters. Experiencing it first hand is overwhelming.
In chronological order, as I remember them.
Russ, my brother, coming over after his apartment lost power, and spending the evening helping us prepare for what we hoped wouldn’t happen, losing his car in the process.
Zachary, Greg, Jeremy, Chris and others coming over to help us move things upstairs.
Michelle and Brian Green answering texts at 2:00 in the morning on how to plug a sewage problem.
Michelle and Brian Green venturing floodwaters at 2:30 to rescue our daughters.
Jeremy answering the phone at 3:30 in the morning when I decided the adults needed to get out.
Brian Green and Jeremy braving the (deeper) floodwaters to rescue the three of us and our dogs.
(Seriously, is a sea of awesomeness, the Greens are the heroes of Kingwood. The work and effort they put into help anyone and everyone until they dropped was inspiring)
The Greens giving us a place to shower and rest before we went back out to help others.
The rescue operations in King’s Forest from too many people to name (or even know) that started with an inflatable raft and a kayak rescuing a little old lady and her medicine and escalated into a small navy of legit boats getting people out of harms way. These people worked long after I dropped from exhaustion.
My wife, Melissa, volunteering at Kingwood Salon and Spa to man computers and help coordinate rescue efforts to let first responders know where to go.
The Greens putting my family up for two nights with zero complaint.
Chris and others who went and checked on things in our home while we were zonked out.
Ryan for opening his home to allow me to get a few hours of AC and Internet to begin squaring away the financial side of things.
DeeAnne for handing me dinner and hosting my family while I was Internetting.
Greg and Courtney for hosting my family that second night, and feeding me at some ungodly hour.
Jessica for keeping our dogs for who knows how long.
My 11 year old, Tori, for keeping the younger kids out of everyone’s hair with a SEVEN HOUR GAME OF MONOPOLY. THAT THEY FINISHED. Once it was over, they needed more entertaining, so they started over. That kid has a legit attention span.
My 10 year old, Taryn, who hitched a ride to Kingwood Salon and Spa (we had no idea where she was) because she wanted to help when they turned it into a mass laundry facility. (The Greens, ya’ll, heroes)
Ahren who showed up for anything and everything, including moving a six hundred pound, waterlogged piano all the way around my house.
All the people who showed up at my house today and just did work. Ya’ll, there was a dude who beat me there this morning, and told Melissa, “I got a text from some number I don’t know that this address needed help. Put me to work.” and that dude busted his ass for HOURS. He wasn’t the only one, either. Just the first. Throughout the day we had a steady presence of the full gamut of relationships; family, close friends, friends, families of my kids’ friends, strangers, people who knew my wife through her work, and more. Those folks just killed this demo job. At one point my house had three to four guys, only some of whom I knew, who were ripping out doors, door jams, floor tacks, and baseboards while an army of 10-11 year olds who just wanted to help were filling contractor bags with debris and hauling them out. I had to take a couple of trips, and my house was on the lighter side of strange cars parked outside. Twin Grove was one lane nearly the whole way down because there were so many cars along both sides of the road.
The folks who came door to door doling out food and supplies. We had more sandwiches, water, and trash bags than I knew existed.
The Determenn again letting us use a shower to clean up after we hit a wall and couldn’t go any more.
The people who just handed us the pizza I’m eating right now.
The guy who I’m told just handed us a generator, gas, and a power dryer. I have no idea who it is. I was just told he sent it to Melissa.
That doesn’t include everything that’s been interspersed throughout the ordeal. We have a huge list of folks offering everything from a place to stay to AC and a shower just for some downtime.
The cash I’ve just been handed.
The unnamed people in unnamed positions of authority who have done some things on the sly to make my life easier.
That’s all I remember, but I’m sure there’s more.
I didn’t even cry when my grandmother died last year, and just typing this has put me on the verge of tears more than once. There is no way I could possibly say to each of you how much what you’ve done or offered has meant to me (Seriously, every time I try I get choked up), so just know that every time I simply say, “Thank you” I mean so much more.
The next time you get upset at the news over some Neo-Nazi or Antifa group getting rowdy, remember that those are the loud minority being shown to you by someone with something to sell you. The overwhelming majority of folks are just good people who, while they might have a few funny ideas about some things, are making their way in life just like you and me, and will drop everything to help out a fellow human in need.
Of course, if you mention this post to me I will probably call myself a pretty non-PC name and laugh.”
I don’t quite have my hubby’s eloquence, but I will tell you that last year has shown me true love and just how connected we all are to each other. It was hard to accept help. I don’t know if its Southern independence or just Cajun stubbornness, but I had to learn to let people help. Not only did we desperately need it, but the people in our community deserved the chance to make a difference. I am painfully and joyfully grateful for the difference they have made to my family.
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Top 10 Healthy Habits
7/10/2017
Short Version…
Long Version…
1. SWEAT!
Yes, if you have bothered to look at the title of this blog, you knew that SWEAT would be the very first thing on this list. Here’s why I’m so obsessed: When you exercise, i.e. sweat, you help regulate the hormones in your body, you increase your sensitivity to insulin (which lowers your risk of diabetes), and you promote a healthy brain. If that’s all you needed to know, go ahead and stop here. If you like more details, keep going!
Let’s talk hormones- they can improve our mood, help us sleep, give us a sex drive and help us concentrate OR they can make us tired, overweight, cranky and foggy headed. If our hormones are out of wack, it affects everything. Thyroid issues are on the rise and sweating (especially at 70% of max effort) is shown to increase the circulation of our T4, fT4 an TSH. If you are like me and want the actual research, here’s the full study: Exercise intensity and its effects on thyroid hormones.
Now, let’s discuss insulin. We all know that excess insulin can cause some serious problems. It increases our chances of Type 2 Diabetes and Cardiovascular Disease. Regular cardiovascular exercise has been shown to significantly increase insulin sensitivity. Check it out here: Effects of Exercise on Gylcemic Control.
My favorite reason- EXERCISE MAKE YOU SMARTER! Despite popular belief, we do continue to produce new brain cells in the hippocamus throughout adulthood. This study found that older mice who ran on a wheel learned faster and created more new neurons in their brains than those who did not.
2. SMILE
What can I say, when I find a good catch phrase, I still with it! Seriously, smiling improves your mood! When I push my clients and my students to smile, I know sometimes they get annoyed with me. I don’t care. Its good for your soul. It will make you happier. Don’t believe me, check out this study and this study. Then smile. Like, right now. 😀
3. DRINK WATER
You know this. Need more? Go here.
4. EAT VEGETABLES
Notice that I did NOT say FRUITS and VEGETABLES. Somehow, people always hear “fruits and vegetables” and completely forget the second part. Not that I have anything against fruit, but its still fructose (sugar) and they do still affect the insulin in your body. Depending on your body type and genetics, that may or may not make a difference in your health. I’d love to point you to a controlled academic study here, but the sad truth is that even dietary studies lump vegetables and fruit in the same category. Want to know why? At the risk of sounding like a crazy conspiracy theorist- There is no drug company out there pushing for a study on the effects of vegetables on your health. Wellness has no profit margin and funding for such studies are difficult to find. That doesn’t change the fact that you need vitamins in your diet and you don’t need a big dose of sugar to go with it. Eat your vegetables. Seriously. There have been studies on the diets of ancestors and unless your entire genetic line is from somewhere very tropical, like Hawaii, your ancestors probably did not eat 4 servings of fruit every day year round.
5. SIP BONE BROTH
This is the one I get the most questions about. Honestly, I’ve read about bone broth for years, but it wasn’t until recently that I finally incorporated it into my daily healthy habits. Now, I make a fresh homemade batch about every 3 weeks and then freeze into 3 serving containers. I just take them out and thaw in fridge as I need and I drink 1 cup a day. Sometimes 2 if my joints are hurting or if I feel that I have overtaxed my body. My bone broth is made from Grass FINISHED beef bones and I’ll be putting up a video later this week on the simple recipe. If you don’t want to make it yourself, you can order a dehydrated version from a reputable company. Here’s a link for brand that you can stick in your keurig: Lono Beef Broth. https://ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=weatanmile-20&marketplace=amazon®ion=US&placement=B019CWSMI8&asins=B019CWSMI8&linkId=70a6a2a955fd4d4e875cf3843220755c&show_border=false&link_opens_in_new_window=false&price_color=333333&title_color=0066C0&bg_color=FFFFFF Bone broth (technically its stock. Yes, foodies, I know it isn’t properly named. I’m sorry. I didn’t (mis)name it, but the professional nutritional world calls it “broth” and so I’m sticking with that.) is a powerhouse of essential nutrients. It contains bone marrow, collagen, cartilage, gelatin, protein, calcium, essential fatty acids and so much more. Its been proven to help heal the gut, increase red blood cell counts, and improve bone density. Want some more detail? Check out this article. While it took a bit of adjusting for me to get over the look of it (its gelatinous from the fridge- ew!) and the taste wasn’t my favorite, now that its a regular habit, I do look forward to sipping my cup of bone broth every day. I put garlic salt and fresh Parmesan cheese at the beginning, but now I just add a little bit of garlic salt.
6. PRACTICE GRATITUDE
Positive Psychology is an emerging area of study and gratitude has shown to reduce stress, improve resiliency, and improve overall mood. Check out this study on positive effects of gratitude. I recommend writing what you are grateful for as a part of your daily journal. In fact, I require that my personal training clients practice gratitude as a part of their journey to health. Here’s the Sweat and Smile log that I use in fitness challenges. Feel free to download it and stick it on your mirror, your fridge or by your bedside; wherever you will remember it the best.
7. SLEEP AT LEAST 7 HOURS
Sleep is so often overlooked in our health. We know its important, we know we function better when we get it, but it is overall undervalued. Did you know that lack of sleep or poor quality sleep can slow your metabolism? If you went without sleep for 24 hours, your fasting glucose would look worse than a Type 2 Diabetics. Lack of sleep can destroy your gut microbiome which effects everything from your mood to your vitamin levels. When we are sleep deprived, our job performance is low and our decision making skills are severely hindered (hello potato chips and ice cream!)
8. PRACTICE POSITIVE SELF TALK
The way we talk to ourselves can affect our performance, our hormones and our overall mood. Talk to yourself like you would your best friend or a sibling (assuming you speak nicely to your sibling!) We say mean things to ourselves that we would NEVER say to someone else. It might feel cheesy or silly at first, but just roll with it. Sports psychology research has shown that it makes a difference. Professional athletes use this technique all the time, so why would you be embarrassed about it? (Check out this study.)
9. SUPPLEMENT YOUR DIET
If you have followed me for awhile now, you know how important supplementation is. Even if you eat a fantastically clean diet full of well sourced meats and organic vegetables, the fact is that the foods we eat just don’t have the same nutrients that they used to. Also, most people who *think* they are eating healthy, still have some major gaps in their vitamins and minerals. The proper supplementation ensures that your body is performing at its best and if you are trying to lose weight, you need to make sure you aren’t deficient in nutrients. I strongly encourage you to do your OWN research and find the best supplementation. Check ingredients and the company itself. The FDA does not regulate supplement. Let that sink in. You could buy a capsule full of sawdust that claims its Vitamin D. There is no government agency actually ensuring it is what it says it is. That’s why research is so important. You can’t rely on Amazon reviews here. Look for third party (meaning, no company is paying them for the results) reviewing companies. I like www.foodfacts.com and labdoor.com.
I supplement with Shakeology and I have for the last 8 years. My kids drink it, my sister drinks it, my mom drinks it… you get the picture. (***Hey! Guess what? I make money off of this. Does this change what I recommend? Not really, but I would understand why you might be skeptical. YOU SHOULD BE! Be skeptical of everything. I would never recommend anything that I don’t personally love and believe in, but I love it when people do their own research. Here’s my video on it if you want to know more. As always, you can message me with any questions.)
10. GET SOME SUNSHINE
Everyone is happier on pretty, sunny days. That’s because sunshine helps us create Vitamin D in our bodies. It doesn’t take much; just 20 minutes will do wonders. Sunshine is found to be one of the biggest predictor of positive behavior. If you live in an area that doesn’t get sunshine or its a rainy season, I do still recommend supplementing with Vitamin D, but that’s not a replacement for getting outside. Take the dogs for a walk. Ride a bike. Play kickball with your kids. Sit by the pool and chat with a friend. It will do your heart some good!
That’s my 10 TEN! Are there more? OF COURSE, but these are what I suggest that my training and nutrition clients start with and then we improve health from there. What habits are you nailing? What are you still struggling with? Any habits that you feel like should have made the top ten? As always, I love to hear from you.
Sweat and Smile! 🙂
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Living like an Italian
8/31/2016
0 Comments *** I wanted to write so much more. I think I might make this a series. Let me know what you thought and if you would enjoy learning more about living like an Italian. ***
Most of you know that I recently fulfilled my lifelong dream of traveling to Italy. My wonderful husband agreed to celebrate our 15 year anniversary there and I love him so much for that. I told everyone who would listen (and dozens who just nodded and smiled) that I was just going there for the food, the wine and the coffee and I truly meant it. We skipped all of Northern Italy and concentrated on Rome and the southern tip. Who needs museums when there is pizza? Why would I care about a gondola ride when there is fresh pasta and gelato? Ever since I read Animal, Vegetable, Miracle by Barbara Kingsolver, I’ve been obsessed with the idea of Italy and visiting a country where everyone takes food just as seriously as I do. (If you haven’t read it and you care about food at all, I highly recommend it. Seriously. Read the book.) As you can imagine, after dreaming and drooling about this trip for a lifetime, I had no intention of watching my portions, counting my calories or checking my macros. I anticipated gaining 10 lbs over my 10 day trip and I was completely ok with that. I ate it all. Cappuccino, chocolate croissants, pizza, pasta, risotto, gnocchi, pre-dinner drinks, wine, beer, after dinner drinks, dessert, gelato, you get the picture. This was no time for restraint!
Despite all this amazing food, when I went to button my jeans towards the end of the trip, they were loose. (!!!) I figured it was a fluke. Maybe I was dehydrated from the lack of AC or something. When I finally got home, I warily circled my scale and finally screwed my courage and stepped on. Then I double checked. I had lost weight. I have NEVER lost weight on a vacation, despite usually running wherever we go and trying to (somewhat) watch my portions. I was amazed, intrigued and more than a little obsessed. What could be so different? Everyone said the same thing, “Oh, its all the walking.” Um, no. I am a very active person. I teach fitness classes, I walk my dogs and I love to ride my bike. Yes, it was a lot of walking, but it was still less activity than my average day. Also, I run the strip in Vegas and walk everywhere. Still gain weight. We hiked to the highest point in Hawaii. Still gained weight. We walk everywhere in Nola. Definitely gain weight there. So, I’ve made a study of the Italian culture and how it differs and I think I’ve figured out some things and I wanted to share.
Breakfast is light, sweet and fast.
Almost every day in Italy started the same way- Standing at the counter with a cappuccino** and a chocolate cornetti. (Cornetti is the Italian version of a croissant.) To the average calorie counting American, this sounds incredibly decadent but the Cappuccino has no sugar, comes in a small cup (there are no, venti, grande, etc. in Italy) and the Cornetti comes either filled with chocolate or cut, toasted and slathered in Nutella. Even so, I would wager it still has less sugar than the average overly sweetened grande flavor of the month at Starbucks. Here’s the big difference- NO ONE is sitting, buried in their phone, their laptop or a newspaper as they slurp and gobble their breakfast down. No one is eating while they drive (seriously, you would die and kill 5 others if you tried to eat and drive in Italy) Walk into any coffee shop in America and you will see people completely absorbed in something. The Italians stand at the counter. Its a brief social event. You stand, you sip your cappuccino, you enjoy your pastry, and you chat with the people around you. The only people sitting for breakfast are tourists One sweet “bar” owner asked if I wanted to sit or stand. When I said I would stand, he kindly explained that if I sat, he promised he would not charge me extra (as some do to the gullible Americans). Even though we didn’t speak Italian, some of our favorite social encounters were standing with the Italians for breakfast.
**side note- breakfast is the ONLY time you may order a cappuccino in Italy. Italians believe that milk should not be in your stomach at any other time of the day and if you try and order it with lunch or after dinner, you will get some strange looks. A kind waiter might even refuse “for your own health”. There was a morning that we woke up very late and I was desperate for one. I explained to the bar owner that I was stupid American and could I please have one anyway?
Pranzo is a serious affair
In America, lunch is generally the least thought about. Its fast, its easy, and its usually distracted. A quick drive through, a protein bar on the go, a fast sandwich packed the night before. People work through, balancing their meal around the keyboard, kids get psuedo-food in 20 minutes from a cafeteria, and busy moms are generally grabbing a few bites and just trying to hang on till naptime.
Pranzo (lunch) in Italy is a leisurely affair, generally lasting an hour or longer. Some school children go home for lunch so they can eat a fresh meal with their families. In the countryside, work stops. In the city, shops close. There are separate courses to each be enjoyed in their own time. Antipasto (appetizer), Primo (first plate) and Secundo Piatto (second plate). All meals are served with acqua e vino (water and wine). No sugary sodas. No iced tea filled with flavoring and artificial sweeteners. Water. Wine. Those are the options. Its impossible to speed through a meal when it comes out in different courses and you are sipping wine. Looking around the restaurants as we ate, I never saw Italians buried in their phones. Even those eating by themselves still looked completely present and engrossed in their meals. Once, I saw an older man reading a newspaper, but he was still aware of his surrounding enough to notice us and insist (all in Italian) that we switch tables with him so we could properly enjoy the view.
One of my favorite meals was a long lunch in Sorrento. Trey and I spent almost two hours savoring our food and having one of those conversations that reminds you of why you married someone in the first place.
Cena is all about the company
Like lunch, Cena (dinner) is all about the company you keep. Its meant to be enjoyed with friends and family with good conversation and local wine. As with lunch, it is served in courses (but traditionally less food). When you sit down, you order your entire meal and then its brought out to you in the proper time as it is ready. Since everything is cooked fresh, you can’t order an antipasto and then see if you are in the mood for a primo. If the cook is going to cook and toss the pasta in time, it must be ordered at the beginning. We had some fantastic desserts, but the most common is a simple, small plate of fruit, followed up with a digestivo (after dinner drink). The after dinner drink can be cafe (espresso) or a liqueur such as lemoncello. This may be one of my favorite traditions. It felt like the final punctuation to the meal. period (cafe.). exclamation point (limencello!). Either way, the meal is over. It has come to a proper conclusion in the proper time and that is the end. You would never leave an Italian meal and then go rummage around in the pantry for a snack. You are finished. You observed the digestivo. È finito. It is finished.
Eat like an Italian whenever you can!
I can hear you thinking, “That’s nice Melissa, but I can’t take an hour and a half for lunch. I can’t sit at dinner with my family for 4 courses. I don’t know how to make a cappuccino.” I get it. I’m trying to incorporate so much from my trip in my current lifestyle and it is a challenge. I’ll be posting more about my adventures in making my own cheese, importing Italian flour and more, but for the moment, just embrace the joy of savoring your food and your company. Now, instead of eating my lunch over my laptop (or with my phone), I take a breath. I walk out to my patio and I sit down with my plate of food and my sparkling water (some days its with a glass of wine or a cold beer from the tap) and I give my entire attention to the food that I’m enjoying it. I don’t watch a show. I don’t scroll through Facebook. I just eat the Italian way.