Wednesday, April 6, 2011

How is the Challenge going?

Come on now, don't say to yourself - I just got the email 2 days ago.. What better time than RIGHT NOW to make a difference in your day?   You've had 2-3 breakfasts' since then, did you choose wisely?  It can be as simple as replacing your big brand Peanut Butter, with natural, organic (refrigerated) PB - save not only sugar, but sodium and calories!

How about lunch - did you replace that sandwich w/ a salad- throw in some extra vegies - cut back on the creamy dressing, cheese, and high fat toppings?

Most importantly, what did you choose for snacks during that horror hour we all experience around 2:00 or 3:00?  If you try chewing gum, drinking some water or having vegies & fruit instead of a vending machine snack, or other packaged products, you'll make it to dinner without guilt!  Know where and what the triggers are for sabotage, and avoid them at all costs!

Now get onto your journal- write your items down, or log onto this fabulous site that will do it for you:


I'll be back next week to make up for the lost time!  See your email for homework - come back prepared to report on your progress!

Enjoy this beautiful weekend we have in store - get out and get lots of fresh air, by huffing and puffing!

Leave me any questions/concerns/requests you may have regarding your path to your fitness goals.

Monday, April 4, 2011

Diet Challenge #1

What better way to start of the week, the month, the quarter, etc, than with a challenge!  This one is on nutrition. You should already be conscious of calories you are consuming in a day. If not, start there - writing down everything you eat in a day - amount & calories. Do that for a week and get a good average and then start looking at areas of improvement. 

The area that may need the most tweaking is SUGAR - in the form of Carbs on the label.  Look at total grams/serving, and make note of the sugar. Try to limit each food item to 5-10 gr or less/serving. 

A good general guide of carbohydrates /day is <50% of total calories.. So, if you are consuming 2000 cal/day - 1000 calories MAX should be from Carbs - 1000 calories = 250 gr.  Every label will tell you how many grams of carbs are in it, and how much is sugar.  You will be surprised how difficult it is to keep that number down!

Start there, and try to choose more vegetables, fruits, whole grains and lean protein to replace the sugar.  Your body will thank you!

Look at this label and see the numbers are based on diets of 2000 & 2500 calories when given the % of Daily Value (DV) if you are eating less than that total, adjust your numbers accordingly. 

If you need assistance, let me know.

Try this for a week - come back next week for Challenge #2