Nutrition Boot Camp FAQ’s

Nutrition Boot Camp starts in just days! I’ve opened up a few more spots, but I am trying to keep them small so we can get to everybody’s questions. Today, I wanted to answer some questions that have come up and clear up what might be holding you back :)

  • How much time will this take?

Well, the answer is: however much you’ll give it. Bootcampers will be given exclusive information sent directly to their inbox for the subject matter we are covering that week. You can read it all right then, or put it in a folder and still have access to the knowledge well into the future. Calls are limited to 1 hour or less every Monday night and will be recorded (or at the very least, typed out) and put into an email within the following 48 hours.

  • What if I can’t make the call?

As stated above, the call will be recorded and sent. I encourage you to email questions that you have prior to any call you may miss so I can answer it for everybody. This also works if you’re just a little shy about asking questions :)

  • What is the difference between Nutrition Boot Camp and Nutrition Counseling?

Nutrition Boot Camp is a class-style environment designed to get the most education and information to a broad range of people. We will be covering basics in Nutrition Boot Camp (more in-depth boot camps will be coming soon!). Nutrition Counseling is one on one personal nutrition, tailored to meet your goals and overcome your own personal obstacles. Nutrition Boot Camp is a 6 week course. Nutrition Counseling takes 3-12 months to complete.

  • What can I expect to have covered in Nutrition Boot Camp?

Here is an overview of our 6 weeks in Nutrition Boot Camp:

  1. DIETS: They only make us fatter
  2. Eating Style vs. Diet
  3. Emotional Eating: Pitfalls and Fixes
  4. Common dis-ease nutrition fixes
  5. Why any kind of deprivation is a BAD idea
  6. Metabolic Damage: We’ll touch briefly on what it is, what causes it, how to identify it and ways to avoid it. There will be an in-depth class offered later on repairing the metabolism.
  • At the end of the day, what will I learn?

While we will al walk away with different things, here are a few I am hoping will stick:

  1. To NEVER trust a diet again…no matter who is doing it
  2. To trust that I can make the right nutrition decisions for myself (and my family)
  3. What the heck is a metabolism really?
  4. Food is fuel, but it should also be enjoyed
  5. I don’t have to live in deprivation to reach my goals
  6. How to clarify my goals and make my nutrition meet my lifestyle.

Those are the basics of what you can expect by enrolling in Nutrition Boot Camp. It’s not a boot camp about my eating style, or why you should change everything you’re doing, or meant to make you feel terrible about the way you are eating….it’s quite the opposite. We learn and then apply that knowledge to suit our lifestyles. Keep it simple people!

Sign up by clicking the NUTRITION TAB or email me: michelle@michellecfitness.com

Januray 13 2014   rockin abs

 

These pictures were taken 3 months apart and were the result of loosening up on food restriction and LESS gym time! I’m no super hero…I just like to share what I know :)

Hope to see you there,

Michelle

National Nutriton Month: Nutrition Label Reading

Who ARE those cute blondes?!?! :)

Fear not, it’s just my daughter and me from a couple of years ago. Label reading hasn’t changed, so get up to date on your most powerful health tool.

Need help with your nutrition? Click on the NUTRITION tab to see how I can help YOU :)

 

It’s A Throwback: Nutritional Cleansing :)

 

I’ll be doing another Shakeology Cleanse SOON! Want it? Hit me up. I’ll have special cleanse packages available if you’re just looking to shed some extra weight and get your nutrition in order. Mine will be at the very beginning of March to coincide with my mission trip…cause you know, I like to travel light :)

Shakeology Cleanse Basics:

Meal 1: Drink 1 scoop of your choice Shako in 8 oz water with 1/2 a banana if needed

Meal 2: Drink 1 scoop shako in 8 oz water

Meal 3: 2 cups mixed green salad with 5 oz grilled chicken breast

Meal 4 (optional): 1 scoop Shako in 8 oz water

If you are truly starving during the day, 1st make sure you’re getting enough water and 2nd feel free to have a piece of fruit.

Disclaimer: This cleanse is not to last more than 3 days. Check out the video to see how I modified it for my lifestyle. Feel free to comment on how great my hair looks ;)

Peace, Love and Lunges!

Michelle

 

Snacky Things

How often do you snack?

It’s a serious question. Most of us snack more than we like to admit really, but in a culture where food is abundant, snacks are in full demand.

If you’re looking to shed some body fat or tighten up your muscle tone, snacking can be detrimental to your goals. Well, let me re-phrase: WHAT you snack on could be detrimental to your goals.

apple

So, what are we supposed to eat? Celery sticks in between every meal? No. I am a realist when it comes to snacking. Here are a few tried and true snacks for anybody with any kind of schedule.

  • An apple with 2 TBSP natural peanut butter
  • Cucumber, baby carrots, and celery with 1/4 cup hummus
  • Medium iced latte made with low-fat milk
  • Peppermint Patty Shakeology (I’m OBSESSED with this recipe right now! 1 scoop chocolate shako, 8 oz almond milk, tiny splash of peppermint extract, ice to taste)
  • P90X protein bars (use sparingly, but they are GREAT to keep in your purse/bag)
  • 1/2 cup Greek yogurt with a handful of berries
  • 1 banana and a handful of almonds or walnuts
  • small serving (inner line of your palm) no-salt-added trail mix
  • cup of green tea and 1/2 whole grain sandwich or wrap
  • Quest bar

Keep in mind that real food should always be the focus, but whipping up a shake or putting together a snack isn’t always an option in the car :)

Make sure your portions stay small and your body keeps moving and you’ll be there in NO time!

Peace, love, snacks and lunges!

Michelle

Top Ten Ways To Lighten UP for Summer

As we approach the warmer months, here are my top 10 ways to lighten the load and start your Summer off feeling a bit more comfortable :)

  1. Start light. I know this may seem counter-intuitive to some (I even believed and preached the “big breakfast” sermon many times!), but research shows that eating a lighter breakfast will actually set you us for a fully functioning digestive system which will lighten you in more ways than one. This will enable your body to assimilate your foods more readily and free up your energy. Think about starting with a whole foods smoothie (bazillion points for green ones!), a fruit plate, some chopped veggies or even some gluten-free toast (I’m really into spelt right now) with smashed avocado and sea salt.
  2. Think nurture, not punish. Instead of hitting the weights first thing or going for sprint training, consider a yoga or Pilates class to start your day. This can help ease any inflammation and aid in digestion, releasing more energy for the rest of your day. Not into either of those? Take a brisk walk instead and save the weights and/or cardio for end of day training.
  3. De-clutter your kitchen. Spend about an hour this weekend chunking out processed foods that don’t make you feel great. Seriously, get rid of them. This process will set you up for success and free up some space in your kitchen which will enable you to feel more comfortable in your space.
  4. Take it to the closet. While you’re at it, take a little time to throw out the clothes you never wear AND the ones that are so ratty it’s really mean to make your family look at you while you wear them :) . I know it’s hard (trust me, I did it a couple of months ago), but in the end your closet and your spirits will feel lighter. The ones that aren’t extremely worn can be washed (please people!) and folded and donated to a local homeless shelter or shelter for abused women.
  5. Evaluate your schedule. Sit down with your to-do list and your actual what-I-really-do-list. Start to cut back on things that suck up your time and make you feel unproductive (Facebook anyone?). This will help you to re-evaluate your priorities and level up your time so you don’t feel overwhelmed.
  6. Go outside! Find a wooded path to walk or hike, take your dog out for a walk or go for a soothing bike ride. You can even find outdoor yoga classes this time of year as well. Spending a little time in the fresh air (try jumping on a trampoline for an energy lift!) can reinvigorate your creativity.
  7. Try a new workout. Head to that new Barre class with your friend, try out a hot yoga class, or even check out the latest pole dancing class (of course, you’ll have lunch after!). Trying something new allows your mind to stop overcontrolling everything all the time. It can also allow you to act on a different part of your personality, freeing up some of that stress we hold on to.
  8. BREATHE! When was the last time you sat down, closed your eyes and just took some deep breaths? It sounds corny, but it really does help. Try this: find a comfortable seat anywhere where you can relax…but don’t fall asleep on me. Close your eyes and take a deep inhale through the nose, counting to 6. Hold the breath lightly at the top, then take a slow exhale, counting to 8. Hold at the bottom and repeat. This will send a “Calm Down” signal to the central nervous system and allow your brain to process thoughts and emotions even better.
  9. Plan some leisure time. Summer is not the time to get all up tight. Set aside some time to indulge on reading a book or simply laying in the sun for a bit (SPF please). Play with your children or visit an old friend or neighbor. Set aside thoughts of “I could be doing something productive right now” and just be in the moment. Life is short, enjoy the still moments when you can.
  10. Get off the computer. Really. Click the screen off, place your hands over your eyes and take 10 deep breaths. Then stand up and stretch, walk a little and return ready to go…or keep walking :)

Hopefully, you can use these tips to create an enjoyable Summer for yourself and those around you.

Until next week,

Michelle

20120715-203100.jpg

Fit Diet, Fit Body, Fit Skin

There is a recipe for everything! Although I hardly ever follow recipes, I do believe the recipe for fitness success lies within the walls of your very own kitchen. Whether you shimmy into an alley style kitchen or dance around a large kitchen with an island (my dream kitchen!), you can find everything you need to win the war on weight loss, increase your energy levels and reveal tight, youthful skin with a radiant glow. All it takes is a plan….

Step 1: REAL FOOD!

Photo Mar 12, 4 19 41 PM

Your first mission is to look around your kitchen and identify all sources of real food. This basically means it should have a mother or grow in the ground and Chester Cheeto is father to nobody! Throw out processed foods such as crackers (yes, even those fancy gluten-free ones you got suckered into buying), chips, breads, candy (really?? What is that doing in there?!?), sugar, flour, cereal and cereal bars, protein bars, etc. Don’t freak out on me now! You’ll be without these beloved processed foods for about 3 weeks, then you can slowly start to inch them back into your diet. Well, except sugar…we don’t need that. Replace these foods with oats, rice (brown, black, wild, basmati), quinoa, and so on. You can use sliced cucumber in place of crackers. Don’t scoff! Try it with tuna, it’s quite good plus you get extra hydration. After a FULL 21 days eating whole foods, you’ll notice a difference in your energy level AND on the dreaded scale.

Step 2: SHOPPING!

20130402-105757.jpg

Make a list. This will save you time, money and headaches. On the left side of the paper write the meals you are planning for the week. On the right side, write the corresponding ingredients needed. This is the simplest form of prepared list making. Search your pantry and fridge for signs that you need some staples and make sure to write those on the list as well. Remember that the cheaper the produce, the more in-season it will be. Try not to bog yourself down with fancy recipes. My goal is usually to try out 1 new recipe a week and vary dinners throughout what I know everybody like and what the season calls for. Lunches here are typically tuna or salmon and lots of salads or soups.

Step 3: PREPARE YOURSELF!

Photo Mar 12, 4 00 22 PM

The second step is bringing these whole foods mentioned above and prepping them for consumption. Let’s face it, if it’s not ready to go, we won’t reach for it! Upon returning from the market, set aside about 30 minutes to wash your produce and chop what needs chopping. Typically, I’ll wash apples, pears cucumbers, carrots, celery and all when I return. Cucumber and celery are then chopped and placed into containers at EYE LEVEL in the fridge. I’ll also wash berries and place them in bowls at eye level in the fridge. The clean apples and other fruits go into produce bowls directly beside the sink. I also have a bowl for onions, garlic and potatoes as well. My grocery days are usually on the weekend, so I carve a little extra time to prep what needs to be prepped. If chicken is on the menu, I pound it tender and throw it into a bowl, covering it with milk. This ensures the chicken will not dry out as it cooks. The chicken can stay like this, covered in the fridge, for up to 24 hours prior to cooking. If we’re having beans and rice (a staple in this household!), I’ll soak the beans and make a couple batches of rice in the rice cooker. Meal prep does not need to eat up the majority of your day and you should be able to get most prep work finished within an hour at most. Don’t be disheartened if it takes you a little longer on your first couple of tries…practice will make for greater efficiency!

Step 4: MAKE SOME SPACE!

Ashampoo_Snap_2012.01.30_17h15m54s_008_

This is in regards to your workout. Since food plays the largest role in how we look and feel, I think it is important to make sure our workouts help in this process without overwhelming us. Make sure you have proper space for your workouts. Some people rather enjoy a gym setting and if you’re going to pay for a gym membership, by all means please use it! Just don’t get stuck on the treadmill. Branch out a bit. Try the free weights or maybe even check out a class. If home workouts work best for you, consider clearing some space in your garage or basement. This is why I like yoga so much, you can literally do it anywhere with a small amount of space and a mat (or towel!). When I was in Moldova, I worked out in the bathroom :) Just make sure that your space is special to you. Make sure that it is safe and you won’t bang your knuckles on the ceiling fan should you be jumping!

These 4 steps will get you started on a lifestyle that reaps BIG results. You’ll notice that your nerves will calm as your food is already prepared for the week. You’ll find that happy space for your workouts and be able to release more stress. Remember that this lifestyle isn’t about waiting for everything to be perfect, it’s about making it work for you.

Have a healthy day!

Michelle

Finding My Happy Space

Happy Hump Day!

This morning I was able to spend some time in one of my favorite places in the house: my kitchen.

While some won’t think this odd at all, I must confess that I times I disregard my love for the kitchen. Sometimes I simply don’t want to enter it for fear of dirty dishes and big messes. Can any other moms and dads relate here?

The kitchen has always been a vital part of my life. On weekends, my mom could often be found in the kitchen making a true southern breakfast, complete with biscuits, eggs, pancakes AND bacon! I also remember baking chocolate chip cookies in the kitchen and learning the bare (EXTREMELY bare!) basics of baking. The kitchen has always signified a place of nurturing. Unfortunately, as I embarked upon my weight loss journey, my love for  the kitchen dimmed.

My second confession today is that I love food! I really do :) I love crisp, fresh salads and rich, creamy soups just the same. And I can get really excited over  a well cooked hamburger too! Food has seemingly always been a passion for me, so it’s natural that I became a nutritionist. The funny thing is that with my emotional roller coaster with food, I haven’t begun to utilize my nutritionist skills until recently. Here is the very basic thing you need to understand about food: IT WAS MADE TO BE ENJOYED.

You read that right! When did food become the enemy? Ahem…..somewhere in the early 80′s when “diet gurus” starting butting in and telling us what to eat. Have you noticed something? The DIET industry is BOOMING…and so are our waistlines and worse, disease. Coincidence? Well, that’s another post entirely and it is coming :) Food is not your enemy and your enjoyment of food needn’t be martyred to lose weight. In fact, if we would learn to relax and nourish our bodies with what they need (NOBODY needs a Big Mac and fries people), then the body is more complying with letting go of unwanted weight. I speak the truth!

So, I have made a shift from killing my body in the gym to pouring my heart out in the kitchen. My husband and kids LOVE when these moments come around! My intent is to spend time in my happy space every day, preparing meals that nourish us from the inside out. So, that’s all great, but what’s in it for you right? Well, I’ll be sharing my happy space journey with you. I’ll let you in on all the happenings, including the kitchen updates and new gadgets. I just got a Vitamix (OBSESSED!) and I’m in desperate need of picking a color for the kitchen walls. All of it, from recipe remakes to failures to videos on how to ensure you shop your store smart, stock your pantry with confidence, travel light (intestinally speaking) and even make your own dressings and kimchi (oh yes, YOU can do this!).

Why am I doing this? Every good nutritionist (the GOOD ones!) have periods of self experimentation. This ensures that what is being recommended actually works. Through years of research, I have noticed the one common denominator for those seeking help to lose weight or overcome illness is this: FOOD. It’s not that our bodies are just lazy, our food isn’t working FOR us. Actually, over the past couple of decades our food has begun working against us. Any kind of workout will help most people feel better IF they are feeding themselves well. My intention is to make that possible. Eating healthful is not impossible, no matter your career choice or current life situations. Come along for the ride and get ready for vibrant health, renewed energy and all the weight loss your body needs.

From our kitchen to yours,

kitchen help

 

Michelle

 

The Essential Tight Skin Diet Smoothie

Good Monday Morning!

So, you know that I am a big fan of the kitchen right? I love to play around and come up with clean recipes and tasty treats, but these won’t do me a lot of good unless they fuel my body and help propel me towards my goals. So, I wanted to share with you a Tight Skin Diet staple for my mornings. Yep, I blend this beauty up and drink it every single morning. It’s great for those of you who are dealing with weight loss plateaus as well as skin issues. The nutrition in this smoothies gives you 5-7 servings of your fruits and veggies for the day! You read that right. And it’s great for all you veggie haters out there (you know who you are!). The fruit is what you taste and I’ll even give you some tips to make it more palatable if need be. I drink an ENTIRE blenderful every day and it has even replaced my daily multi-vitamin. This shake is great if you’re just starting out on whole foods or trying to incorporate some more veggies into your diet. It helps increase fat burning, decrease free radicals and amp up that healthy skin glow. Think of it as your beauty shake, from the inside out. :)

20120823-091040.jpg     20120823-091050.jpg

Ingredients:

8 oz pure, clean water

1/4 cup low-fat yogurt, plain

1 handful spinach

3 romaine lettuce leaves

2 celery stalks

1 small green apple

1 small green pear

1 banana

1/4-1/2 small avocado

2 carrots (I suggest these ONLY if you have a Vitamix or high-powered blender)

small handful of berries (I usually use blueberries as they are a TSD staple)

Ice to desired consistency

Stevia or raw honey to taste if necessary

If you are the happy owner of a Vitamix, throw it all in and blend on high. If you another blender, start with the water and cruciferous veggies (spinach, lettuce, celery) then add the fruits with the avocado and banana being last. Make sure all fruits and veggies are washed!

Like I said before, this is a big blender full and I personally drink the whole thing every morning :)

If you aren’t in the mood, I suggest placing the rest in a jar with a tight-fitting lid and place in the fridge. It will stay fresh for up to 48 hours after making it. You can feel free to drink some in the morning as well as the afternoon if you like and play around with your fruits and veggies! Be playful in the kitchen. Some fruits/veggies to try:

  • Swiss Chard
  • Kale
  • Mint leaves (a little goes a LONG way)
  • Parsley
  • Cilantro
  • Tomatoes
  • Melons
  • Mango
  • Pineapple
  • Papaya
  • Kiwi

There really isn’t an end. Pineapple has a stronger flavor and can mask veggie taste if you desire that, although growing up and getting over it is another option for you ;)

Be adventurous in your own kitchen! Don’t have time to whip this up every morning? Do it at night and have your jar ready to go as you walk out the door.

It takes me less than 4 minutes from fridge to cup for this bad boy and I reap the benefits of going green daily.

Let me know what you come up with!

 

Michelle

 

Be a Calendar Girl!

One of the biggest issues we face in the kitchen begins at the grocery store. Do you know your seasons?

The majority of your time (and basket space) should be taken up in the produce section, but it can be difficult to know what is “in” and what’s out. Nowadays you can eat just about anything in any season you want right? I know here in South East Texas we usually have Summer, about a week of possible winter and several weeks at any given time of the year that may feel like Fall or Spring :) So what’s a fit gal or guy to do? I have that covered with this handy list of in-season produce to get you through your warmer months.

Spring:

  • Apricots
  • Artichokes
  • Asparagus
  • Broccoli
  • Red Leaf Lettuce
  • Chives
  • Collard Greens
  • Swiss Chard
  • Honeydew Melon

Summer:

  • Tomatoes
  • Raspberries
  • Garlic
  • Strawberries
  • Bell Peppers
  • Butter Lettuce
  • Eggplant
  • Grapes
  • Green Beans
  • Peaches
  • Blueberries
  • Zucchini
  • Endive

These are just a few of the staples for the warmer seasons. A good rule of thumb when shopping the local grocer is to shop on the cheap. No really, look for bargains in produce! If it’s in-season then it is producing like crazy. The more of these types of produce, the fresher they are and the cheaper the cost. Why? Well, since it’s in-season the store gets more of it. Think about trying to grill asparagus in the dead of winter….it can be super expensive for one little bunch! But come May you can grab asparagus on the cheap AND enjoy more health benefits since it’s actually in its season and didn’t need any intervention to grow. Right now, strawberries are going down slightly in price, but they are still a bit tart in taste. Their season will come in the Summer and prices will cheaper while the fruit is sweeter! It really is a win/win situation when it comes to buying in-season.

Apples are a staple in my home, but did you know that they truly don’t come in season until Fall? So, what if you subscribe to the “apple a day” adage? Choose the ones on sale at the grocer. These are usually a different variety of apple (shipped from up North to here usually) and can come into season just a bit early.

The most annoying thing about produce is dropping your hard-earned cash and then it goes bad right? That’s another reason to know your seasons. Unless you live in the tropics (lucky you!) bananas are shipped in and can ripen and rot SUPER quick in the Summer. You don’t have to stop eating them, just buy smaller bunches. If you notice they’re ripening before you’re ready, peel them and pack them for the freezer. Frozen bananas make great smoothies and really awesome ice cream for finicky taste buds. Frozen fruits and vegetables work well when you can’t find what you need in season. They are usually cheaper and last longer. I encourage everybody to keep them on hand, just don’t replace all your fresh food with them!

Eating Clean doesn’t have to be super expensive and it certainly isn’t boring. When you eat in-season, your menu is constantly changing. Go with the flow and celebrate nourishing your body. Your body will then thank you later :)

Stay healthy,

 

Michelle

 

Nutrition News: Why You NEED Carbs

Welcome to your nutrition station :)

I hope you’ve fueled up with a good breakfast and are ready to go this Hump Day! As we forge ahead in our nutrition series, I think it’s important to address a BIG area of concern: CARBS

clean carbs

As my beautiful nutrition mentor and eat clean queen suggests, we all NEED carbs since they play such a huge role in fat burning and muscle building…..we just need to be selective about the source of our carbs.

flat abs breakfast

Clean carbs extend far beyond the general notion of breads and pastas. Carb sources include most of your plants, fruits and veggies, as well as other carb sources such as quinoa, oats, oat bran and even the almond milk you put in your coffee. These are all good, clean sources of carbs and should be enjoyed DAILY in your diet.

So, what is it that carbs do for you?

apple

For starters, carbs are your body’s most preferred fuel source for energy. If you look at competitive athletes and bodybuilders, the one’s who have been in the game the longest still eat carbs instead of relying on pre-workout drink mixes and fake sugars packed with caffeine. Why? Because your body can easily break carbs down into a usable fuel source (i.e. the glucose we store in our liver and muscles for the body to use during training). As we continue, let me clear up a common myth: there is no “fat burning zone”. At the end of the day, when we refer to fat loss, we are looking at how many calories your body can burn. By the way, I don’t rely on those fancy gadgets worn around certain body parts to tell me how many cals I burn per day….I look at how hard I work and how my clothes fit.

So, in the case of carbs, you have 2 kinds: simple and complex. When we think of simple, we usually think SUGAR. This is not too far off the mark, but I want to expand just a little. Simple sugars consist of either one or two molecules. One-molecule carbs are known as monosaccharides and include glucose, fructose and galactose…all of which are easy to digest. This means if these are taken in directly prior to training or playing a sport, your body can break them down for fuel very efficiently. If they are taken in before sitting at your desk for 4 straight hours, you body breaks them down and packs them into the storage unit, i.e. your fat molecules. So, watch those labels and think about your food. Two-moleculed simple carbs are called disaccharides and include sucrose, lactose, maltose and high fructose corn syrup. These are man-made and much harder for the body to break down in time of need. Lactose is, of course, the sugar in cow’s milk. More and more people are becoming allergic to this as a result of poor nutrition habits.

Complex carbs contain 3-20 molecules. Some are great, clean carbs (such as oats, brown rice, vegetables and quinoa) others are man-made, such as maltodextrins which are found in a variety of sports drinks. These belong to the oligosaccharides family :) . The polysaccharides are composed of more than 20, sometimes up the thousands of carb molecules. Have I lost you already??? Stay with me, you might learn something awesome :) If complex carbs have more molecule, this naturally makes them harder to break down right? So why do we need to choose them over the simple-sugar cousins down the road? Complex carbs provide indigestible fiber, such as cellulose, hemicellulose, gums, and pectins, and are extremely important for gastrointestinal health and disease prevention (particularly Type 2 Diabetes and certain forms of cancer).

So , the question remains: which carbs do we eat? The answer: selective carbs. What do I mean? I’m glad you asked :)

carbs

Without the proper consumption of carbs, we lack the muscle-building and fat burning know how within the human body. Most bodies require the same nutrients, just in different amounts based on genetics and lifestyle. So, if you are preparing for a long run in the morning, a breakfast consisting of oats, fruit, honey and a small protein source (egg, whey protein, Greek yogurt, cottage cheese) would be ideal. However, if you play desk jockey for hours on end, a small protein shake may be more beneficial (or a small egg and English muffin). I am a HUGE fan of eating oatmeal just before my workouts. I keep it clean and simple, adding fruits and maybe a dash of honey. This gives me the carbs my body needs to get started (from the fruit) and the carbs my body needs to keep me going AND start the recovery process (the oats).

It boils down to this: there is NO one true nutrient that needs to be completely cut out of your diet. NOTE: sugar is NOT a nutrient and simple sugar itself is not beneficial to the body. Our bodies were made to be highly efficient, but it is MY firm belief that we have “dieted” ourselves into inefficiency. We have disease that has not existed in the past (pre-diabetes, metabolic syndrome, insulin resistance) due to overall poor health and low standards for nutrition. Raise the bar for yourself! You now know that your body has needs and will be much more willing to do the work to shed the weight if you seek to meet those needs.

Need a little more help? I offer plenty of nutrition options online to get you started. Everything from meal plans to nutrition counseling. Think in basics though: know what you eat, take care of your health.

Until next time, HAVE A HEALTHY DAY!

Michelle