Just Say No to these 5 Diet Strategies


It’s not always easy to decide which diet tips to follow. And there are a lot of tips out there, but here are five common weight loss strategies that you should really avoid.


Missing Meals 

If you are skipping meals because you think it is a good way to reduce calories, think again. Cutting calories is definitely key to weight loss, but missing out on meals can mess with your metabolism. When you wait too long to eat, your body reacts by slowing down your metabolism and halt weight loss. If your schedule is the issue and you’re simply too busy to sit down and eat a full meal, store small snacks in your purse, desk or car to eat throughout the day so that you can keep your metabolism moving.


Saying Goodbye to Entire Food Groups

Giving up entire food groups can lead to nutrient deficiencies, and can also trigger cravings for whatever food has been cut out. So for example, rather than eliminating all carbohydrates focus on quality carbs like whole grains. And remember to watch your portions. It’s usually the serving size that adds to your weight gain, not the bread or pasta.



All Cardio, All the Time 

If you live on the treadmill, elliptical, or in a spin class, but never pick up a weight, you’re missing out on an important piece of the fitness puzzle. Not only does weight training build and tone muscles, it also strengthens the joints and increases metabolic rate. And thanks to a revved up metabolism, you’ll keep burning calories even after you’ve slipped off your sneakers.


Exercising on Empty

When you work out on an empty stomach, you burn calories from muscle, not fat. It’s important to fuel your body before exercising, because you will avoid losing that oh-so important muscle, and you’ll have more energy to push yourself through your workout at a more intense rate. End result — you get a better workout and burn more fat calories. Just choose your pre-workout meal wisely.


Skimping on Sleep 

This one may be the hardest one. Making time to exercise can mean less time for sleep, but it’s important to get that shut-eye when you’re trying to lose weight. You need extra energy to keep up with your exercise routine, and skimping on sleep can actually affect your body’s ability to control appetite. Too little sleep increases an appetite-stimulating hormone, so when you don’t get enough ZZZZs, it may be easier to be tempted and overindulge.






Due to all the “carb jargon” it is really difficult to place a value on unhealthy versus healthy carbs in today’s food choices.


It is probably the most common question we hear in nutrition. Due to all the “carb jargon” it is really difficult to place a value on unhealthy versus healthy carbs in today’s food choices. It’s confusing because we always hear good carbs versus bad carbs - yadda yadda . . . cha, cha, cha! So let’s break it down, starting with what a Healthy Carb is:


GOOD CARB = Carb-ilicious (4 calories per gram) Carbs provide ENERGY required to build new muscle and to workout while keeping your body systems running. Carbs also assist in protein transportation to the muscles. Your body needs Healthy Carbs:
  • Complex Carbs = Natural Whole Grains, Pastas, Breads, Potatoes (Limited shelf life)
  • Simple Carbs = Natural Fruits (Limited Shelf Life)
  • Fibrous Carbs = Natural Vegetables (Limited Shelf Life)
Simple Carbs provide healthy natural sugars which the body can regulate over time to provide a steady flow of sugar in the system versus the sugar high/slump we experience with refined, processed sugars. Carb-iliciousness has a shelf life because it is ALIVE and alive foods get processed easier in the body because the body wants to feed the ALIVE mass, not storage units.


BAD CARB = Vicious (EMPTY CALORIES) Your body can’t utilize = Fat Storage. It feels like these should be called Carb-ilicious because they taste so good, but in reality they are Vicious because they are loaded with extras/emptiness for storage!


  • Complex Carbs = HIGHLY processed/refined grains, pastas, breads, potatoes, ANY manufactured, highly processed crackers, snacks, bakery goods, boxed dinners, frozen dinners, most boxed cereals (highly refined, highly manufactured and are full of saturated fats and sugar) Almost anything carb with a long shelf life = highly processed. If it can sit on the shelf for a long time – it can sit in your body for a long time too.
  • Simple Carbs = Canned Fruits, Canned Jam, Jelly, Highly processed Fruit “Products”
  • Fibrous Carbs = Canned Vegetables, Vegetable Sauces/Mixes/Dressings, Highly processed Vegetable “Products”
What do Unhealthy Carbs have in common?  EXTRA SUGAR +/or EXTRA FAT = Empty Calories. The goal is to limit our added sugars.  For women, this means no more than 100 calories per day of added sugars (6 teaspoons) and for men no more than 150 calories per day (9 teaspoons).  For example, a 12-ounce can of regular soda has 8 to10 teaspoons of added sugar and a serving of a standard breakfast cereal has about 4 teaspoons. What happens when we eat unhealthy carbs?  Our bodies store them as fat! Our bodies are machines and we can’t trick them! It takes a lot of energy and effort to pull those EMPTY(Vicious) calories back out of storage and burn them off.


When we don’t get enough HEALTHY(Carb-ilicious) carbs, our bodies will tire quickly and will eventually look to muscle tissue for energy. We could begin to eat our muscle mass (or eat our workouts back on). The key is to replace Vicious carbs with Carb-ilicious ones! To have live, healthy bodies we have to feed them live, healthy foods.
Power Thought: “If you’ve been addressing the problem and it’s not working, then address the solution!” ~ Sherry Derossett CNC.CPT



The Top 5 Reasons to Eat Healthy Food


The USDA changed their recommendation from the food pyramid to MyPlate, most magazines have at least one article about the latest greatest super food or diet to try and we are constantly barraged with special shakes, fruit drinks or vitamin concoctions guaranteed to make us healthier. What is behind all of this massive effort to educate?

The USDA changed their recommendation from the food pyramid to MyPlate, most magazines have at least one article about the latest greatest super food or diet to try and we are constantly barraged with special shakes, fruit drinks or vitamin concoctions guaranteed to make us healthier. What is behind all of this massive effort to educate?


There is a definitive need for direction for many people who are overweight, tired and heading down an unhealthy path. Unfortunately, many physicians are not adequately trained in nutrition, weight loss and preventative medicine. They spend all of their time providing sick care. So many Americans are seeking a healthier path and in doing so, have found the benefits of eating healthy, whole foods.

  1. Weight loss: if excess weight is a concern, changing your pattern of eating from high-fat, high-sugar foods to several servings of veggies and fruits, whole grains and lean protein with occasional sweets will drop the pounds. If you are not overweight, you will provide excellent nutrition for your body and maintain a healthy weight.
  2. Increase in energy: whether it’s to crawl around on the floor with your grandchildren, hike all weekend, pop out of bed in the morning or just have energy all throughout the day, feeding your body good nutrition and plenty of pure water ensures extra energy.
  3. Look younger and feel good: when you meet someone who looks much younger than their age, it’s a good bet they eat healthy. All the nutrients, vitamins and minerals nourish your skin and hair plus people who eat healthy typically participate in other healthy behavior such as exercise, stress reduction and better sleep. Fueling your body with the best food makes you feel your best too.
  4. Stay away from the doctor’s office: eating a rainbow of veggies and fruits full of antioxidants plus other foods such as yogurt and eggs have shown immunity-boosting ability.
  5. Prevent heart disease, type II diabetes, stroke and some forms of cancer: a poor diet has been attributed as potential factors of these diseases. Prevention is clearly better than treatment.

Whatever your motivation for eating healthy food, it does not need to be boring or bland. Spice it up, switch things around, trying new recipes and foods. Nothing is good or bad, just some foods are superior fuel and energy and some are just emotional satisfaction. Before I make a choice, I ask if the food before me is worth it… taste, texture and calories. If it is, I savor each bite.


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10 Motivational Strategies to Fitness Success!


Motivational Miracles-Get on the road to success!


 IT ALL BEGINS WITH GOAL SETTING. You need to know what you want to do with your body and that will keep you motivated. Think small, realistic goals. Take small steps along the way to making big changes. If you contemplate losing 30-40 pounds it is just so overwhelming. You need to focus on losing one or two pounds per week to get to your goal. When it comes off the right way it will stay off for good.


Here are 10 motivational strategies to get you on the road to success:

Strategy #1: 

If you are not working out right now, start your new program with a one-day-per-week approach. Take a walk. Stretch. Increase your time. Change or add something each week.


Strategy #2 

From a nutritional point of view, that change could be as simple as drinking more water. Most people do not drink enough water. Our bodies are made up of 99% of just six elements: oxygen, carbon, hydrogen, nitrogen, calcium, and phosphorus. We need a lot of water! Keep a water bottle on your desk and try to drink a little more each day. Make a habit of keeping water with you in the car at all times as well.


Strategy #3 

Cut down on starchy carbs like bread, pasta, rice, cereal and potatoes. I am just asking you to cut back on them, not to take these foods completely out of your diet. Try not to eat them after 2 p.m. each day. Your best alternatives are multi-grain breads, brown rice, sweet potatoes and oatmeal. 


Strategy #4 

Ease off the soft drinks or how we say in the Midwest, pop! I am not a fan of diet pop either. Stay away from sugar substitutes. Use Stevia instead of Equal or Sweet & Low. For example, a 12-ounce can of Coca-Cola and Caffeine-Free Coca Cola contain 140 calories and 39g of sugar. Yikes! You can’t get away with drinking 3-4 cans of this stuff per day! Cut back to one or two cans. Eventually, use pop as a special treat. Soft drinks contain way too much sugar and ton of empty calories that you can do without.


Strategy #5 

Eliminate or cut back on fast food because there is too much fat and sodium in fast-food and other highly processed food. If you are eating fast-food 3-4 days per week, then cut back to 2-3 days, then once a week. Order sensibly at a fast-food place and order a salad and chicken instead of a greasy burger. 


Strategy #6  

Eat smaller portions at every meal. There’s a tendency to eat too much in a sitting especially when dining out. Cut back by two or three mouthfuls. Leave some food on your plate and take it home with you. You can eat it later or the next day. This takes self-discipline. If losing weight is your goal, get in the habit of making sacrifices at meal time in pursuit of looking and feeling better.


Strategy #7 

Buy your foods at grocery stores or fresh markets. Prepare healthier meals at home instead of going out to eat all the time and being tempted to overeat or cheat on a weekday


Strategy #8  

Cut back or eliminate buying junk food when grocery shopping. Think ahead and don’t buy it because if it’s in the pantry you are going to be tempted. 


Strategy #9 

When you are eating healthy and clean, allow for one or two cheat meals a week. This will help you stay on target; enjoy your food even more and it will keep you sane. We need to enjoy life and our food so eat healthy during the week and enjoy a wonderful dinner and dessert that you have been looking forward to on the weekend.



Strategy #10

Plan your meals ahead of time. If you want to focus on improving your physique, you will have to make an effort to think ahead and strategize your meal plan. Make a healthy breakfast before you go to work. This is the most important meal for a great start to your day – break the fast! Plan or bring your lunch and a healthy protein snack to eat around 3-4pm. This way, you will eat every three to four hours – and eat healthy – to maximize energy levels throughout the day. You will be burning fat and calories all day long.