Cultivating energy starts with our relationship to the food and fluids we consume. What, how and when we eat affects our digestion, which in turn affects how much nutrition we receive from our food and how well we metabolize it. Every cell in our body regenerates from what we consume–there is no substitute for quality nutrition and a positive relationship with food. Examine how you feel after you eat. Do you have a nice sense of well-being and satisfaction? Do you feel solid energy for the next 4 or 5 hours? Conversely, does the food you’re eating make you sleepy, leave you craving sugar or disrupt your digestion? If it does, than it’s clear that your eating habits need to change. Releasing body fat and eating well is not as challenging as people make it–what is truly challenging for people is creating the habits to support positive, conscious, healthy food choices. Take action now and use food to get a leaner, younger body.

Take the start of this year to become more aware of what you are eating, how you are eating and when you are eating and then assess the effect your food is having on you. Remember, food is our medicine!

Namaste,
Daniel

While on vacation in Turkey, a client’s question kept popping into my head when I would sit down to eat in the morning: What can I eat for a healthy breakfast?  It’s a simple question, but I feel like the answer is sometimes tough to grasp.  In America, we often end up in a “breakfast box” and find ourselves eating the same foods over and over, day after day.  Since we should really rotate the foods we eat every 3 or 4 days, all of us could use some healthy breakfast options.

During this vacation to Turkey, my eyes and stomach rejoiced in the lovely breakfast they laid out at several of the hotels we stayed in.  They were simple and yummy, but nutritious.  Below is a list of new options that I found for breakfast.

Boiled Eggs (easy to take to work with you)
Olives
Figs
Walnuts
Almonds
Apples
Oranges (an all season fruit)
Sausages
Cheese (goat and feta for me)
Hummus
Potatoes
Yogurt
Tomatoes
Raw veggies
Greens
Spices
Spinach
Salmon
Beans
Snap Peas

These are all foods we are familiar with, so if you have a collection in your fridge, you can mix and match to create a healthy breakfast.  Shop at the farmer’s market whenever you get a chance to get fresh produce.  I purchased one of the multi-section containers to hold my food and it works really well.  Good luck with mixing up your breakfast options.  I’m sure I left out plenty of great choices that can be added to this list.  Feel free to get creative and enjoy the most important meal of the day!

Namaste
Daniel

Many people overeat in response to stress—whether that stress comes from work or personal issues. People can also stress their bodies through dieting, which only adds to personal/work stress and often results in a vicious cycle of increased stress and increased food intake in response. It’s overeating based on emotion, not need. If this sounds like a situation that’s familiar you, read the following tips for managing stress-related overeating to help you check this unhealthy habit.

1. Keep yourself nourished! Eat regular, healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more—and often worse–when you do get around to eating.

2. Remove tempting food items from your home or office. If it’s not there, you can’t eat it! Never go shopping while hungry and always make a list of food items prior to shopping. That way, you’ll only bring home what you feel good about eating.

3. Practice self-control. Work on over-riding your instinct for instant gratification when hunger hits. Tell yourself you’ll wait 10 to 30, minutes to eat. Chances are good if your cravings are only stress-related, they’ll disappear.

4. Keep a food journal of what you eat each day. Knowing you have to write down every snack or nibble can be a good way to remind yourself to think before eating.

5. Enlist a friend’s help – ideally one who also is tempted by stress-related cravings. When you feel like eating as a response to stress, write him/her a quick note or make a phone call.

6. Post some reminder messages wherever you’re likely to see them when stress-related cravings begin. Use any message that works for you. Examples might be “Are you really hungry?” or “Think about why you’re eating.”

7. Take time for yourself every day. Whether it’s 10 minutes to reflect and relax, or whether it’s some fun activity that will revitalize you, it’s critical to do it. Health is not just physical–mental well-being is just as important. You deserve to mentally de-stress everyday!

Marjorie Nolan is a National Spokesperson for the American Dietetic Association, Nutrition and Fitness expert, author, Nutrition Counselor and speaker. She has widespread experience in the health and wellness industry including adult and child weight loss, eating disorders counseling, diabetes management, wellness nutrition, sports nutrition, disease prevention and personal training/group fitness. She has well-respected academic qualifications and a heartfelt passion for helping individuals attain nutritional wellness and physical fitness. These strengths combine to make Marjorie Nolan a wellness professional of the highest caliber. Contact Marjorie

By Marjorie Nolan

With the holiday season fast approaching you may be thinking about how you are going to make it through this year without the ‘Seasonal Seven’ (the average weight most of us will gain between Thanksgiving and the New Year).

Moderation is the word for this season. It’s the secret everyone knows already, but too few practice. Achieving a fun but healthy holiday time begins with a moderate approach both to what you eat (or don’t eat) and how much exercise you do (or don’t do). You can avoid packing on weight AND partake in all the fun of this time of year if you take a holistic-mindful approach.

Avoiding weight gain during the holidays is a result of conscious choices about food, exercise and thoughts. It’s also about (at times) forgiving yourself for something you may have ‘over-indulged’ on. The biggest pit fall to a healthy holiday season is the classic excuse “Oh well, I already ate…so, I might as well keep going.”

This season, get a head start on the New Year instead of starting January with added girth. Try following these Seven Seasonal Tips and ‘indulge’ without unwanted poundage:

1) Mentally Prepare! Life long healthy habits are mind over matter. Adopting a healthy mental perspective does not have to be difficult–just practice thinking ahead. If there might be ‘temptation’ know that you will need to prepare. If you are going to a party, don’t indulge on the office cookies. It’s common sense.

2) Don’t “save up” your calories! When attending a holiday function, eat ahead of time to avoid feeling overly hungry. If the party is in the evening, eat breakfast, lunch and a snack before and you will be less tempted to go overboard and eat everything in sight. Think about the “net calorie effect”…the reality is that when we ‘save up’ most generally ‘lose out’ by eating more even calories.

3) Eat foods you don’t normally have and enjoy! Evaluate your food choices and instead of choosing a variety of high-calorie foods that you can have other times of year choose one that you love and indulge. Personally, I love pecan pie and I eat it every Christmas eve without exception, but I don’t bother to touch the chocolate chip cookies.

4) Work with a professional! Your Personal Trainer or Dietitian can provide much needed accountability, which has proven to be the number one factor in weight loss. Committing to your personal support team (ahead of time) will keep you on the straight and narrow. Thankfully, our friends at Nimble can help with this!

5) Limit Alcohol! We’re not talking holiday spirit here. Drinking too much alcohol not only piles on extra, empty calories, it lowers inhibitions … especially that little voice that tells you not to make a second go-round at the dessert table. Try drinking one glass of water for each alcoholic beverage and that should slow you down. Being hungry (and tipsy) will often lead straight to the dessert table.

6) Keep a Food Journal! Even the most diligent of us aren’t always aware of how many calories we take in. The only way to really know what we’re eating each day is to keep a food journal during the holiday season. If you’re serious about watching your weight this holiday season, a food journal is the best way to hold yourself accountable.

7) Focus on socializing! Remember one of the great things about the holidays is spending time with friends and family. During get-togethers spend the majority of time sharing conversation instead of sharing desserts. You can practice at Nimble’s Holiday Party!

Marjorie Nolan is a National Spokesperson for the American Dietetic Association, Nutrition and Fitness expert, author, Nutrition Counselor and speaker. She has widespread experience in the health and wellness industry including adult and child weight loss, eating disorders counseling, diabetes management, wellness nutrition, sports nutrition, disease prevention and personal training/group fitness. She has well-respected academic qualifications and a heartfelt passion for helping individuals attain nutritional wellness and physical fitness. These strengths combine to make Marjorie Nolan a wellness professional of the highest caliber. Contact Marjorie

Stop by any of the green markets around the 5 boroughs and you will notice that the produce season has truly kicked off in a rainbow of colors.  Among my favorite for June is the strawberry.   Red, delicious, and juicy, strawberries are one of the healthiest fruits you can include in your diet. Strawberries are packed with antioxidants and other essential nutrients that can help you reduce your risk of cancer, heart disease, and inflammatory diseases – all with little impact to your waistline. Here are just a few reasons to pick up a pint or two of strawberries at your local market.

•    According to the California Strawberry Commission, a serving of strawberries (about 8 strawberries) provides 160 percent of the recommended daily intake for vitamin C. Vitamin C has been associated with reduced rates of stomach, cervical, breast and non-hormone-dependent cancers.

•    Strawberries are in the fruit group with the highest antioxidant values.  The flavonoids, such as anthocyanins, quercetin and kaempferol, exhibit antioxidant properties that have been proven beneficial in suppressing cancer cells.

•    Strawberries are also heart healthy.  The heart-health benefits of strawberries are attributed to their high levels of key nutrients – Vitamin C, Folate, Fiber and Potassium.

Amanda Winters – Founder of the A+ Plan

Some of you know that I am not a huge fan of salads, so I understand where you’re coming from when you hear, “eating healthy” and start thinking “salads!”

The “salad diet” mentality began with the thought that salads must help with weight loss and good health since lettuce and other vegetables are low in calories and fat and high in fiber. Well, yes, they are all of those things, if you’re not adding other salad bar items into your meal. But, what if you’re adding baby corn, beets, cheese, nuts, dried cranberries, bacon bits, tuna with mayo, and dressing into the salad…still healthy? You’ll then be consuming some antioxidants, but you will no longer be eating a low-calorie, low-fat meal that you hope will assist you in your weight loss.

“What should I do then?” you ask. “I don’t want to eat a plain salad that’s going to leave me hungry for a REAL meal.”

Below are several tips on how to make your salad healthy and tasty. I’ve added in some additional tips if you’re ordering your salad from a deli or restaurant.

• Add fresh fruit like strawberries, apples, and/or mango. It’s a super tasty addition that will add flavor, fiber, antioxidants, and color to a somewhat bland base. You’ll need less, or no dressing when you add fresh fruit. A little balsamic or apple cider vinegar with freshly ground pepper should do the trick. Personally, fruit is the one food that makes me ENJOY salads.

• Do remember to ask if sugar was added to the fruit first!

• You can still add cheese to your salad, but make sure you choose the lower fat, lower calorie cheeses, like a goat cheese, and ask for very little (Stop them when you see it’s enough!).

• Only order one protein. You don’t need chicken, tofu, nuts, beans, etc. Which do you want today? Not only will choosing only one cut calories, but it will also give you the option to have more variety since you’ll want a different protein the next day.
• Make sure the nuts aren’t “candied” with sugar and be careful of how many you add!

• Choose the base you enjoy most. If you don’t like the base, you won’t eat the salad, or you’ll eat it but you will still want something else afterward. Do you like spinach, kale, romaine, or iceberg best? Choose any but iceberg because that’s just giving you such little nutritional benefits.

• Yes, vegetables are healthy, but if you’re trying to eat them to help drop the pounds, limit the high carb/sugar vegetables like peas, corn or beets. Choose high fiber veggies like broccoli, raw carrots and cauliflower instead.

Enjoy your meals, and feel light and healthy after eating them. To learn more, contact me for some recipe tips, nutrition guidance, and much more!

-Amanda Winters

Amanda is a health and fitness contributor for Nimble Fitness and the creator of the A+ Plan. Formed in 2003 to help motivate, inspire and help people achieve their goals, the A+ Plan has continued to expand its services and products to have something for everyone. Amanda Winters, founder of the A+ Plan, works with all ages of men, women and children nationwide, working via phone and Internet for those outside of the NY area. She has a B.S from the Fashion Institute of Technology and certification as a Holistic Health Counselor from the Institute for Integrative Nutrition. With a lifetime of experience in food intolerance and fashion styling, and a passion for helping people look and feel their best through nutrition, psychology and fashion, Amanda is quite the unique expert. Find out more at www.aplusplan.com.

Amanda Winters – Founder of the A+ Plan

The trail mix ingredients below are for vegetarians, vegans and meat eaters alike. These berries, chocolates, and seeds will give you a multitude of snack options. They can also be used as additions to your meals. You can get much of your necessary vitamins, antioxidants, protein, healthy carbs, fats, and fiber by adding these foods to a bowl of sliced fruit, a cup of low fat ice cream, or even cereal.

WARNING: Be prepared for several tasty treats that will give you tons of energy!

Trail Mix Options – Mix and Match

1) Organic Dried Goldenberries:
Citrus-like flavor, high in antioxidants and Vitamin A

2) Organic Incan Berries:
Very tart taste, super chewy, Vitamin A rich, 16% protein

3) Organic Goji Berries:
Vitamins B and E. Unlike most foods, they contain all 8 essential amino acids

4) Organic Dried Mulberries:
Natural, sweet taste, high in iron, Vitamin C, calcium and protein

5) Organic Barberries:
Tangy taste, high in antioxidants and Vitamin C

6) Cacao Nibs:
Tiny pieces of a natural source of trace minerals, like manganese, zinc and copper

7) Cacao Beans:
Very bitter, magnesium rich (#1 magnesium source of all foods!), Omega 6 fatty acids, Tryptophan and Serotonin, higher in antioxidants than any other food

Dairy-free chocolate chips:
Adds some fun and hormonal craving balance to the mix

9) Organic Raw Cashews:
Magnesium, manganese, selenium and zinc for reproductive and immune health

10) Organic Raw Sliced Almonds:
High in Vitamin E, magnesium, iron, calcium, phosphorous and fiber

11) Organic Shredded Dried Coconut:
Sweet taste, antifungal properties

12) Maca:
Assists the body in handling stress and anxiety, building immunity

13) Chia Seeds:
High in calcium, fiber and Omega 3 fatty acids

Personally, I like to make a mix of at least 5 of these items since I get bored easily. If your mix includes only nuts, it will become too high in calories and fat for a nicely balanced snack that will help you maintain or lose weight. Each item has unique characteristics, so mix it up!

-Amanda Winters

Amanda is a health and fitness contributor for Nimble Fitness and the creator of the A+ Plan. Formed in 2003 to help motivate, inspire and help people achieve their goals, the A+ Plan has continued to expand its services and products to have something for everyone. Amanda Winters, founder of the A+ Plan, works with all ages of men, women and children nationwide, working via phone and Internet for those outside of the NY area. She has a B.S from the Fashion Institute of Technology and certification as a Holistic Health Counselor from the Institute for Integrative Nutrition. With a lifetime of experience in food intolerance and fashion styling, and a passion for helping people look and feel their best through nutrition, psychology and fashion, Amanda is quite the unique expert. Find out more at www.aplusplan.com.

Amanda Winters - Founder of the A+ Plan

Caffeine is a familiar drug, included in coffee, soda, chocolate, painkillers and other items. Today I’m specifically writing about caffeine in coffee, since so many Americans are addicted to this drink.

Every day, many Americans are going through this cycle:
Fatigue →Caffeine → Anxiety → Depression → Not sleeping well →Fatigue → Desire for more caffeine

Does this describe you? While some people can have six cups of coffee and seem fine, others will shake and exhibit mood changes with one cup. Studies have shown that as few as two cups of coffee per day can produce anxiety, insomnia, irritability, and dizziness. Even as much as a 6-oz serving (and you know you get at least 12-oz at a time!) can cause a reduction of brain function, recall and analysis. About the same amount of caffeine also depletes your body of calcium, magnesium, potassium, zinc, sodium, and chloride. Students think they do better in school when they have coffee? Employees think they do better at work with coffee in their system? Athletes think they do better after a few cups of coffee or sports drinks with caffeine? Think again.

Drugs like caffeine manipulate your body into thinking you need them, and then you end up desiring them every day. Coffee seems like a great choice, giving you energy and focus with great taste. But it’s not just stimulants you’re getting; it’s stress on your body. Caffeine stresses your adrenal glands, which are meant to help your body in emergencies, thus causing your body to work much harder than it has to. It also gives your body low blood sugar, mood and energy swings, fatigue, depression, and malnutrition. Caffeine can also cause sleep impairment, even if you’ve only had one cup in the morning.

Stop the cycle! Do you have diabetes, rheumatoid arthritis, high blood pressure or high cholesterol, a family history of Alzheimer’s disease, or are elderly? You have been identified as being a “very high-risk population” if you use caffeine. Alcoholics, children, pregnant women, insomniacs and those stricken with depression and/or anxiety attacks also have to be especially careful of the amount of caffeine they consume. With guidance, these people can learn how much their individual bodies can consume and be healthy.

This article is simply stating that we have to really monitor how much caffeine we allow into our bodies. This is a reminder to please be careful of your intake!

-Amanda Winters

Amanda is a health and fitness contributor for Nimble Fitness and the creator of the A+ Plan. Formed in 2003 to help motivate, inspire and help people achieve their goals, the A+ Plan has continued to expand its services and products to have something for everyone. Amanda Winters, founder of the A+ Plan, works with all ages of men, women and children nationwide, working via phone and Internet for those outside of the NY area. She has a B.S from the Fashion Institute of Technology and certification as a Holistic Health Counselor from the Institute for Integrative Nutrition. With a lifetime of experience in food intolerance and fashion styling, and a passion for helping people look and feel their best through nutrition, psychology and fashion, Amanda is quite the unique expert. Find out more at www.aplusplan.com.

Scientists can’t necessarily explain why natural foods work so well, but they know that they do. There are piles of evidence now that the modified “foods” that have been created by food companies in search of greater profits do not support your system and in fact can do long-term damage. When whole foods are processed, food companies trade nutrients for longer shelf life. Unfortunately, adding a few vitamins doesn’t repair the damage done by processing. For more on this subject, In Defense of Food by Michael Pollen is an excellent resource.

The good news is that you don’t have to know anything about nutritional science to eat well. Just as you don’t have to know how every part of an engine works to buy a great car, you don’t have to know every particular of nutrition to feed your body well. As author Michael Pollen says, we human beings have been remarkably successful for thousands of years at deciding what to eat, without the help of nutritionists or the FDA. Nature’s taken care of that for you! Our bodies are designed to function optimally on whole foods.

If nutritional science is complex, daily nutrition can be very simple: the closer to nature your foods are, the healthier you’ll be! Here are some Nimble rules to eat by:

*Avoid canned and prepackages foods, including frozen meals and anything made to cook in a microwave

*Eat whole foods, organic whenever possible (if there’s any ingredient that you can’t pronounce or don’t recognize, don’t eat it!)

*Avoid the “white devils”—processed white sugar, processed white salt and white flour. These foods have been stripped of their nutrients, so they just represent empty calories to your system. Choose organic raw sugar, organic sea salt and organic whole wheat flour instead.

*Make the switch to cooking with olive oil—if you don’t use it already, olive oil is a healthy and great-tasting way to prepare a huge variety of dishes.

*Embrace variety—expand your repertoire of whole foods and try different combinations of meats, seasonal fruits and vegetables and whole grains. Enjoy!

-Keith Paine

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