Tuesday, November 24, 2009

Holiday Diet Tips

This is something that my coach sent me this morning that I thought I would share with all of you. These are some very helpful tips! Enjoy your holiday season!

Top 10 Holiday Diet Tips of All Time Experts offer their top tips on handling holiday diet temptations. By Kathleen M. Zelman, MPH, RD, LD
To help you survive the seasonal parties without packing on the pounds, WebMD consulted diet gurus across the country for their best holiday diet tips. Here are their top 10 recommendations:

1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O'Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.

2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.

3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.

4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.

5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.

6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.

7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off.

8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.

9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.

10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz.

Monday, October 19, 2009


Did you know it takes 3,500 deficit to lose 1 pound? So with exercise and a focused diet, you can create your goal of weightloss!

What happens when calories are too low for too long?

1) Muscle mass is broken down for energy (catabolism).
2) Metabolic rate will begin to drop (typically) after 3 days of very low calories- this is related to, and compounded by the loss of muscle mass.
3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.

Ways to boost your metabolism.

- Increasing cardio
- Weight training
-Cheat meals (ocassional high-calorie mealsDon't forget adequate sleep and hydration play an important role to weight loss.
Don't forget adequate sleep and hydration play an important role to weight loss.

Lose Fat and Buld Muscle

- Plan your meals each day! (the day of or week before)
- Eat 5-6 small meals a day (each "meal" roughly consisting of about 200-350 calories (estimated). Eating more often will allow your body to burn those calories instead of putting your body in starvation mode to store fat.
- Exercise regularly
- Building muscle burns fat
- Wear a body bugg. It's No mystery! It tells you EXACTLY what your body outputs for calories and shows you the exact plan for weight loss.
(Right nowChalene Johnson has a special discount available for them!) Check it out onhttp://www.turbokick.com

These are the Beachbody products I use that have helped me get back in shape

- Chalean Extreme
- Turbo Jam
- Shakeology (1-2x's a day!)
- Hand Weighted Gloves during my workouts.

Hate eating Fruits and Vegetables??

No problem, get all your daily requirements just in 1 shake.
Shakeology is used as a meal replacement, a protein shake, a meal for on the go, as well as to feed your body with the rarest fruits and vegetables!
Let me know if you need help with products or getting motivated!If you are looking to be more accountable or share your success with others and make a income while doing it, you should consider becoming a coach. Ask me how :-)

Tuesday, October 6, 2009


Hello fellow Fresh Fit and Fabulous people! Welcome to my blog where I will be giving you information and here to answer questions about exercise, eating healthy, beauty, trends, and hair! Please feel free to email me at Turbodancer07@gmail.com or reply here on my blog. I look forward to helping you achieve your dreams and goals along with making you feel great about yourself.

I recently became a Independent Beachbody Coach. This is something that I have always wanted to do in starting a dream of being a personal trainer and nutrition coach. This is just the beginning of that dream! Along with my other two passions of hair, and fashion, this is how I feel I can tie these passions together, by blogging and giving you information that I have learned along the way about different things in this world of exercise, eating healthy, and beauty!

I hope I can help you achieve your goals that you have set and or answer any questions that you may have.