As a Nutrition Coach for over nine years, I know what it takes to adopt a new health plan into your lifestyle and actually make it stick.  Whether you are new to Venice Nutrition or need a kick start for 2012, the following tips will help you to simplify your plan and achieve your goals faster!

1.  Start with Stage 1 of your Guide Tab.  And please don't skip any steps!  We’ve designed it so each step in your checklist walks you through the major parts of your software. This will help you to best understand and incorporate your plan into your life.  Skipping steps may lead to confusion…and who needs that when starting a healthy lifestyle? 

After Stage 1, make sure to move on to Stage 2…you’ll learn how to stay prepared, bust through plateaus, keep things fresh and more!

2.  Embrace the process!  Remember that beginning a new nutrition and fitness program takes time, patience and education. Our most successful members take the time to learn how their bodies really work.  They also embrace every little step of the journey including the most mundane steps like packing meals and weighing foods.  Why?  Because it’s all part of the learning process and ultimately leads to long term success.

3.  Stay engaged!   Visit your Education tab and take advantage of the Webinars, Blogs and Articles written by Mark Macdonald and our team of coaches.  Each article and webinar hits on points we discuss regularly with our consulting clients and are designed to increase your skill set and make your life easier.  And don't forget to reach out with all questions on the Forum or at support@venicenutrition.com. Our team is here to help!

And lastly a few practical tips to help you as you get started with your personal plan:

4.  Plan out your Sample Day (see Sample Day Meal Plan under your Help Support Tab), especially if you are new to the plan. It always helps to have a game plan to follow so you know which meals will work best for you at different times throughout the day.

5.  Pack your meals the night before for the next day….always (mornings are just too hectic!)

6.  Cook a few high quality food items in bulk for the week like our Everyday Chicken, Individual Turkey Meatloaves (so good!)  a big colorful salad or brown rice so you always have quick high quality options on hand. 

7.  Stay motivated and accountable with your online journal.  I still journal from time to time.  Why do I do it? It keeps me on track and shows me where I’m “off”.  Plus I seem to be a little pickier with my choices when I know I have to record everything I ate (no one likes copping to an unplanned brownie sundae that you ate out of boredom!)

8.  Add workouts to your schedule like an appointment so you stick to them. I know, I know!  You’ve heard this one a million times.  The reason you keep hearing it is because it works.  Ask anyone who works out regularly and they will tell you that exercise to them is as necessary as air or brushing their teeth.  But these same people who seem to love to workout had to start somewhere and they started by making their exercise a commitment.  Eventually it became a regular part of their day…like brushing their teeth.

9. Remember how important a good night’s sleep is to your success!  When I’m tired or I’ve tossed and turned all night, by the morning I crave sugar and my desire to workout is right up there with “clean out my closet”. When I’m rested, I have a lot more willpower.  Take the necessary steps to get a good night sleep whether it be to create downtime before bed (turn off the TV!) or invest in a better sleeping environment (I just bought a brand new, quality mattress and box spring to keep my body in alignment for a better night’s sleep).  For more sleep tips, check out your Member Handbook in your Education Tab.

There you have it…seemingly small, simple tips that make a WORLD of difference to your success.  Got some helpful hints of your own?  Please share with us on Facebook or make a comment on our blog page!

Welcome to Venice Nutrition and Happy New Year!

My best,

Valerie Cogswell
Lead Nutrition Coach and Head Chef

Here comes the holidays!  As a personal Venice Nutrition Coach and Chef for over 6 years, I have learned quite a few tricks on how to survive the holidays while keeping my waist line in check.  The fact is the holidays are a fun and wonderful time of year to enjoy great friends and delicious food.  You may think that Nutrition and Fitness Experts avoid any type of indulgence over the holidays, but that’s simply not true!  We just know how to indulge the right way!  Read on to learn some real-life tips to staying on course while enjoying your holiday season.

First and foremost, understand that your normal routine and schedule will change this crazy time of year.    There will be more opportunities to over-indulge and maybe less time to fit in a workout.    One of the best pieces of advice I can give to anyone is to acknowledge that life is going to get in the way over the holidays and that’s OK.   By accepting the challenges beforehand, your more likely to go with the punches when they arise.  Perhaps your goals change a bit to adapt to the holiday season as well.  During the holidays, I make it my goal to maintain my weight and body fat % and fitness level instead of aiming to achieve more simply because it’s more realistic for me.

All of my clients, myself included, go to holiday parties, indulge in a little alcohol and delicious food and desserts.  How can we possibly enjoy all the holidays have to offer and still reach our goals?  My most successful clients have learned to “Let it go”.  This can be a challenge at first if you are someone who is very “black and white” in your thinking.  I have found that when I first meet a potential client, if they have a past of either being “on” their diet or “off” their diet,  they usually have never achieved long term success.  Why?  This “all or nothing” thinking doesn’t allow for permanent results.  It is my primary goal as their coach to teach them that a healthy lifestyle includes attending parties and eating not so healthy food once in a while.   Basically I teach them to “Let it go”.  There’s no need to focus on the extra cookie you ate or the workout you skipped.  Right now, right this minute, is another opportunity to get it right and that’s where your focus should be!   Another tip?  Save the excuses and don’t give yourself an “out”!  The worst thing you can tell yourself is, “I’ll get back on track next week, or after the holidays.”  You’ll feel a whole lot better and do a lot less damage if you get back on track at your next meal.    After all, permanent success is all about balance and living your life and enjoying it.

Next, preparation is key.  I always tell my clients that if you know you have a huge party planned on Saturday night, then aim to eat well all week.  Get in your workouts and drink plenty of water.  This way when you indulge on Saturday night, there’s no guilt and very little damage done to your waist line! 

Last night I went to a Christmas party.  I admit I drank the homemade Cherry Wheat beer.  I sampled the hummus and pitas and had a plate of roast beef, ziti and salad.  I even ended the night with a sugar cookie dripping with sweet frosting.   And I don’t feel guilty one bit!!!!  I woke up this morning and had my eggs and wheat toast to re-stabilize my blood sugar.  I already have my workout planned for later this afternoon.  I made sure to eat well all week because I knew that I had a big party to attend Saturday night.  I drank plenty of water last night before I fell asleep.   Overall, I followed my own advice.  I acknowledged that I was going to indulge a bit at the party, I prepared to do so and I got right back on track the moment I could.    I enjoyed the christmas party and I’m still on track to reaching my goals, and so can you.  Happy Holidays!

Valerie Cogswell

Head Chef and Nutrition Coach

If there is any day of the year that I get a craving for candy, Halloween is it! And while one piece certainly won’t derail your results, bingeing all day on Halloween treats will. Just a few pieces of candy can leave you tired, cranky, bloated and craving more sugar. Worst, the effects of an all-out binge fest can last for a few days. So here are a few tips to stay on track tonight and for the next few days until the Halloween treats are gone.

Lead Nutrition Coach and Head Chef

We all want it, the feeling of invincibility, that our mind and body can conquer any obstacle lying in our path. This hunger for invincibility is a big reason we invest so much time in our health. We know we must fuel and train our bodies efficiently and effectively to be their best. This is a quest to unlock your body’s full potential. So, what is my definition of this “invincible feeling” we crave? It is Body Confidence. To me, Body Confidence is defined as looking and feeling your best. Not good or great, but your best. At the end of the day, it’s what each of us truly wants.

I know this mindset well since I have lived it my entire life. As an athlete, fitness model, and nutrition expert, my goals have always been clear: discover the tools that will take my and my clients’ Body Confidence to the next level.

You would think with so much information on the market that acquiring this knowledge would be easy. Unfortunately that is not the case. The health industry is full of hype, so it’s difficult to know fact from fiction. I spent years falling prey to the “hype”, like “ground breaking” calorie and carbohydrate restriction diets, “miracle” supplements and “cutting edge” exercise routines, each one making huge promises and each one leaving me disappointed and frustrated.

It puzzled me that there wasn’t a better way to take the food and exercise you love and infuse them into your world, allowing you to permanently reprogram your metabolism and achieve true Body Confidence. Finding this way became my purpose, leading me to create the Venice Nutrition Program and write the New York Times bestselling book, Body Confidence.

You see, I found a better way. My journey brought me to the realization that taking your Body Confidence to the next level is all about the right kind of education. Think of the empowerment you will feel by possessing the knowledge to permanently achieve your health goals. This type of education is what gives the control of your health back to you. This type of education also provides the necessary foundation for you to continually move forward towards your goals without regressing.

The next question is: how do you get the education I speak of? To answer, I would like to share the 3 Step System I created: your Body Confidence Foundation. I have written brief recaps of each step to provide you with immediate insight. The complete explanation on how to master each step is found in my book, Body Confidence.

Step 1 – Knowing Your “Why” – Your reason for Body Confidence

- Anyone can get a result, the real challenge is once you achieve it, how do you keep moving forward? You see, when people get motivated with their health, they work hard, make progress and often achieve their goal. Then, life begins to push back, motivation is lowered (since the initial goal was achieved) and unfortunately the great health result we’d achieved becomes a thing of the past. Regression sets in. Your first step in preventing this from happening is to become very clear on your “Why” - the reason why you want Body Confidence. Try to see your “why” as a safety line – keeping you connected and committed to the process of moving forward with your health.

Step 2 – Developing Your Body Confidence Plan - Your game plan for achieving Body Confidence

- Would you build a business without a plan or a house without a blueprint? Of course you wouldn’t, because you already know the outcome: you’d be bankrupt in a year or your house would fall apart due to a weak infrastructure. So ask yourself, how is your health any different? It’s not. Your health needs a solid plan just like everything else in life that is built for success. Your Body Confidence plan is designed to create internal hormonal balance within your body by developing efficient systems for the 6 main components of health: Sleep, Nutrition, Exercise, Supplements (vitamins, minerals & omega fatty acids), Water and Stress. By focusing on these 6 components, your body will be in balance, which triggers it to consistently release stored body fat, increase lean body mass and launch your metabolism into overdrive. In addition to the results you achieve, you will always have a plan to work from when you fall off. Let’s be honest, we all fall off, the key is how quickly we get back on.

Step 3 – Balancing Your Quadrant – Working your Body Confidence plan into your world

- I look at life as having 4 primary parts: Health, Relationships, Profession and Lifestyle. These four elements together are something I call “The Quadrant”. Once you develop a solid plan, the next step is working it into your world. Too many times we start a health program and immediately begin to neglect the other parts of our lives. Eventually, the other parts of our lives begin to push back and our health takes a back seat. This was a routine I lived for many years, until I realized that I needed to adjust the other parts of my life to make time for my health. Rather than embarking on a 3 month sprint and then falling off, think of this as a cross country run, where you create an evolving balance between all four parts of your Quadrant. Doing this may mean shifting your mindset a bit, but introducing this balance into your life will prevent those long off plan periods, and set you up with a strategy to keep you moving forward.

There you have it: your 3 step system to taking your Body Confidence to the next level. As with everything in life, success is a choice, and so is having a high quality of health. My invitation to you is this: Choose to be your very best, Choose to get educated about your body, and Choose to make your health a priority. The answers and solutions are ready here and now. They’re yours for the taking. Go make it happen!

by Mark MacDonald, Creator of the Venice Nutrition program and author of Body Confidence.

As an athlete, the majority of my coaches recommended carbohydrate loading the night before a game. The thought process behind this is that by eating complex carbohydrates (that huge bowl of pasta) the night before your competition, your muscles will fill up with stored sugar (stored glucose is called glycogen). This is then supposed to provide your muscles with more fuel during your competition, allowing you to have better endurance and more energy. From the surface, it seems to make sense. However, this is why myths are created. They all look good on the surface, that’s why they have survived over the years. Once you begin to pull back some layers and dig a little deeper, the holes begin to appear.

There are three facts why you should never carbohydrate load before a competition:

FACT 1 - Your body does not store glucose (glycogen) very efficiently.

You have learned that your body is a “feed as it goes machine.” The only thing your body is efficient at storing is fat, because it provides so much energy. Your body stores glucose primarily in two places: your liver and your skeletal muscle (the muscle you use to play your sport.) At best, your liver can store about 100-120 grams of glucose. That’s only 400-480 calories (4 calories per gram of glucose)! This is crucial to understand because the glucose stored in your liver is your body’s source of blood sugar. When your blood sugar drops; your liver releases glucose into your blood to keep your blood sugar stable. When your liver runs out of glucose, it begins to convert amino acids (muscle) into sugar. This is how low blood sugar triggers your body to consume its muscle. Your skeletal muscles can store more glucose then your liver, however when you carbohydrate load, you spike your blood sugar. This causes your body to store fat as well as the glucose in your muscles. Whenever there is an excess of glucose in your body, most likely some of it will be stored as fat. In addition, anytime you spike your blood sugar, you create unstable blood sugar levels. This goes against the purpose of having a solid Body Confidence Structure. Your Structure is designed to maintain stable blood sugar. Storing fat and having unstable blood sugar is not how you improve your performance.

FACT 2 - The stored sugar (glycogen) in your skeletal muscle cannot be used as blood sugar. 

This philosophy also came into being because people always thought that all the stored glucose in your muscle could be utilized by your body for energy. There’s one big problem with this: it’s impossible. Your skeletal muscle lacks the enzyme glucose-6 phosphatase. Without this enzyme, your skeletal muscle cannot provide the rest of your body with glucose. The stored sugar in your skeletal muscle can ONLY be used by that muscle.

Each sport utilizes some muscles more than others, which means that once your more active muscles run out of stored sugar, they have no more fuel. These muscles now become reliant on your liver for energy. Most likely, if your muscles are out of fuel; your liver is out of its stored glucose. This then triggers your liver to begin converting amino acids (muscle) into sugar in order to provide your muscles with fuel. This entire process will negatively affect your performance.

FACT 3 - You will experience energy drops during competition

The first two facts will cause you to have energy crashes during your competition because the lack of available glucose in your body triggers low blood sugar. Low blood sugar is always accompanied with low energy. In addition, carbohydrate loading the night before will ensure that you begin your competition with unstable blood sugar. This will also cause energy challenges throughout.

All 3 facts clearly show why you should never carbohydrate load. It can only hinder your performance. The facts are that your body needs to be fed consistently before, during and after your competition. Approaching your nutrition like this will take your performance to a higher level, and leads us into the second strategy on getting your competitive edge.

Mark Macdonald, Author of the NY Times Best Seller, Body Confidence Creator and CEO of Venice Nutrition

As a Nutrition Coach and Chef who has struggled with digestive challenges since the age of 15, I’ve never had the luxury of depending on a protein bar to get through a hectic day. 

Though I can appreciate the convenience of a balanced and portable bar, feeling as though there’s a heavy rock sitting undigested in the pit of my stomach just isn’t worth it.  And despite recommending a number of perfectly balanced bars to our clients and members, the protein bar has sadly remained an elusive part of my regular diet.  Until now.

I recently had the pleasure of trying the Power Crunch Bar; a delectable, cream filled wafer cookie packed with high quality protein.  With an average of 200 calories, 13 grams of complete protein, 10 grams of carbohydrates and 12 grams of fat per bar,  Power Crunch has an impressive balance of nutrients to stabilize my blood sugar and get me to my next meal.    

And because the Power Crunch bar contains only hydrolyzed whey protein (read: easily digested and absorbed) and no sugar alcohols, its gentle on my stomach.  In fact, last Saturday at our New Level of Thinking Event, I devoured three Power Crunch Bars in between a full day of presentations.  I kept waiting for the inevitable stomach pain and bloating.  But it never came.  

So, it goes without saying that the Power Crunch Bar is balanced and easily digested, but how does it taste?  As a “foodie”, flavor is right up there on my priority list.   It’s hard to believe that this delicious cookie wafer is actually good for me.  But who am I to argue? 

If you’ve ever tried wafer cookies as a kid, you already have a good idea of what to expect when unwrapping a Power Crunch Bar.  Picture sweet cream nestled between layers of crispy, light as air wafers.  Yeah, it’s that good.  And unlike most protein bars, the Power Crunch Bar is sweet without being overly so, thanks to only 5 grams of sugar and either Sucralose or natural Stevia, a calorie free sweetener that won’t spike blood sugar.

I had the opportunity to try three of the six flavors available; French Vanilla Crème, Triple Chocolate and Peanut Butter Crème.  Though the French Vanilla Crème and Triple Chocolate are closely tied in flavor in my opinion, there is something so distinct about the Triple Chocolate.  The taste reminds me of hot chocolate; where the sweet and almost salty flavors of cocoa blend together harmoniously.  Add a mix of creamy and crunchy textures and you’ve got one perfect bar.

A friend of mine who is also a Chef, recently laughed when I tried to introduce him to these bars.  He told me he’s been eating them for years and claims there’s nothing better than a Power Crunch Bar paired with a mug of hot coffee.  When it comes to food and flavor, the guy knows what he’s talking about. 

I can’t begin to explain how convenient it has been this past week to casually toss a protein bar in my purse while on my way out the door.  Or how wonderful it’s been to eat a wafer cookie that is helping (not hindering) my quest for great health. 

If you’ve already unearthed a protein bar that you’re passionate about and works for your body, you’re on the right track.  And if you’re open to trying something new, or you struggle with digestive challenges like me, you may just want to give the Power Crunch Bar a try.  I’m willing to bet you’ll have a new favorite!

Golden stuffing fresh out of the oven.  Garlicky mashed potatoes swimming in butter.  Sweet potato pie smothered in whipped cream.  If the thought of all this mouth-watering holiday fare sends you into a panic, you’re in the right place.  As Head Chef and Lead Nutrition Coach of Venice Nutrition, I’ve worked with plenty of dubious clients who just don’t seem to share my enthusiasm for the upcoming seasonal feasts.   Why?  Because for many, the holidays represent “inevitable” weight gain, not to mention the anxiety, fatigue and depression that tag along with it.   So, is there a way to truly let go and embrace all of the joy the holidays have to offer while still fitting into your skinny jeans?  Yes!  Follow my holiday checklist below and I promise come January 1st, your standard “I will lose weight” resolution won’t be necessary this year. 
 

1.  First, figure out what you really want to achieve.  Take a moment to jot down precise and realistic goals specific to what you wish to accomplish from now until January 1st.  Here’s an example of how.

Goal:  “I want to prevent gaining weight this holiday season.  In order to do this while still enjoying my family, friends and the festivities, I will:

(Plan of Action)
1.  Add an extra 15 minutes of cardio onto my workouts 3 times per week for the next two months.
2.  Aim for at least 75 ounces of water per day by bringing a bottle of water with me to work that I can refill frequently.
3.  Cut back my restaurant meals to one time per week for the next two months to make up for all the holiday extras.  This means I need to make and pack my lunch the night before the next work day two extra times per week.
Whether you want to lose weight, boost your energy or simply maintain your size, your goals need to be practical to your lifestyle and schedule like the examples above (who can’t bring a water bottle with them to work or while running errands with the kids?).  Bottom line:   Create do-able goals along with realistic means to make them happen and you will succeed. 

2.  Next, check out these must-read  blogs.  Over the years, I’ve authored quite a few How to Survive the Holidays blogs that my clients (and me) rely on year after year.  Here’s the ones that you need to prepare yourself for the next few months:

Thanksgiving:  How to Stay on Course with Your Nutrition- A step-by-step plan on making confident choices while still enjoying the holidays.  Find it here

Holiday Secrets from a Nutrition Coach and Chef- A must read for my fellow “all or nothing” thinkers.  Learn how to let go of the excuses and the guilt for real results.  Find it here. 

Thanksgiving:   The “Day-After” Survival Guide- An effective go-to guide perfect for the “morning after” too much food and indulgence.    Find it here. 

3.  And finally, open your mind to the possibilities.   I’m always bummed when I overhear someone say, "There's no way I can be fit over the holidays.  I’ll worry about it after the first of the year.”  I’m sure you can guess what happens to these cynics.  They’re the ones battling an extra ten pounds each year come spring time.  Living healthy isn’t something you skip for a few months.  There will be times (like the holidays) when your standards are slightly lowered and you may indulge a bit more.  As long as you have a “base” or health structure to fall back on, you are never too far from your goals or your goal weight.  And trust me, losing an extra two pounds is a heck of a lot easier and quicker than having to lose an extra ten. 

Don't have a health structure that you can rely on?  Consider becoming a member of Venice Nutrition;  we’ll create your entire health structure including customized meal plans, personalized exercise program and even sleep and stress help specifically for you.   In addition, you’ll benefit from the ongoing support system most of us need this time of year.    Learn more here. 

Already a member?  Consider working one on one with a Certified Nutrition Coach either by phone or a consulting center to keep you motivated all season long and take your body to that next level.  Learn more here. 

No matter if you want join a nutrition program or go it alone, remember the keys to succcess.   Create realistic goals along with a plan, arm yourself with the correct education (and please beware of all the misinformation out there; it can really slow you down) and keep a healthy mindset.  Though the holidays are wonderful, they can be quite hectic.   Don't complicate them further by trying to do too much.  Have a happy and healthy holiday season!

My best,

Valerie Cogswell
Lead Nutrition Coach and Head Chef

Nine years ago, when I became a Venice Nutrition Coach, I had the pleasure of working with one of my very first and most memorable clients, who we’ll call Sally.  Sally walked daily and ate a “sensible” diet yet still struggled with an extra 30 pounds of body fat, major sugar cravings and low energy in the afternoon.     As we delved a little deeper during her consultation and talked about lifestyle including her profession, it became very apparent that Sally’s poor habits at work were causing her to gain an extra 5-7 pounds each year.  If she stayed at her current job and kept the same poor habits for even another few years….well you do the math!  Even more shocking?  As I continued to coach clients, male and female from all sorts of professions, I found that 80% of my clientele was sabotaging themselves everyday at their jobs.    I realized that even though my client’s jobs differed, their challenges were essentially the same.  Thus, the Is Your Job Making You Gain Weight List was born.    Now it’s time to share the list with you and point out the common workplace pitfalls as well as real-life solutions to overcoming them for all of us struggling to be fit in the workplace.   The result?  A leaner, healthier, happier, more energetic YOU, in and out of the office!
 
So, do you work in a cubicle or at a desk job? 

If the answer is YES, it’s time to find some creative ways to be healthier during your 9 to 5.  How can a desk job be detrimental to your health?  Surprisingly, there are a lot of ways.  Remember back in high school or even college, when you could eat whatever you wanted but you were active enough to stay fit and lean?  Fast forward 5 or 10 years.  You’re now sitting behind a computer all day, a headset attached to your ear, with an extra 15 pounds of unwanted body fat stuck to your middle.  How did this happen?  The answer is simple.  When you are sedentary or even less active than you were as a teen or young adult and your eating habits don’t improve to accommodate this lack of activity, your body starts to lay down fat cells and your metabolism slows.  Sound familiar?  If so, read on to learn what you can do about it.

1.  Know that it all starts with your nutrition.  In fact, that’s about 85% of the equation!   Your Venice Nutrition meal plans have been specifically designed with your goals, body composition and health in mind and will stabilize your blood sugar so you can burn fat, build lean muscle and increase energy all day at work. 

2.  Plan and pack the night before.  The morning rush is not the time to be packing your food for the workday, so take 15 minutes after dinner to pack your meals.  Ask yourself, what time do I wake up in the morning?  Can I eat my first meal before I leave the house?  How many meals do I need to make it through the workday?   For a lot of my clients, their breakdown goes something like this:

Meal 1 (one hour within waking) is breakfast before they leave the house for work

Meal 2 (3 hours or so later) is a balanced meal/snack that they’ve packed the night before, such as cottage cheese and fruit with nuts or a protein bar for example

Meal 3 (3 hours or so later) is lunch that they’ve packed the night before like a salad with grilled chicken or a turkey and cheese wrap

Meal 4 (3 or so hours later) is typically a snack packed the night before to hold them over until dinner at home such as a protein bar or Greek Yogurt Parfait for example

The key is to figure out your “game plan” so that packing the night before is fast, easy and hassle-free for the following work day.

3.  Stack up on healthy staples that you can keep at work for emergencies.  Let’s say 3 pm rolls around and it’s time to eat, your starving and you've forgotten your afternoon snack.  Maybe you grab an extra cup of coffee or head to the vending machine.  Sound familiar?  You don’t need to if you have a couple of go-to’s stashed at the office.  Here are a few simple meal ideas anyone can stash at work:

String cheese & fruit
Cottage cheese & fruit
Deli turkey, nuts and fruit
Protein powder, skim milk, fruit and nuts

If you don’t have a fridge at work, try stockpiling some protein bars (the easiest and most convenient option) or even protein powder in a protein shake cup (with a lid so you can quickly mix it with water) with some fruit and nuts on the side.   You may want to invest in a small portable lunch cooler that you can keep at your desk to keep items like cottage cheese and fruit cold.   The point is to always have a back up on hand so your always prepared.

4.  Avoid your co-worker’s bad habits at work.  Everyone has a co-worker who brings in brownies each week or keeps a bowl of M&M’s at her desk.  If it’s possible, avoid wherever this food is stashed.  For instance, one of my clients worked at a vet’s office as a receptionist and the dreaded “backroom” is full of leftover birthday cake, cookies and pizza from lunch.  My client knows this and along with packing balanced meals to nosh on all day, she does her best to avoid the backroom so she can the avoid temptation.  If your well meaning co-worker invites you to have some candy every time you visit her desk, let her know that you truly appreciate it and no thank you because you’re on a quest to eat healthier, particularly at work.  Then ask her if she’d like a few of your delicious, perfectly dry roasted almonds in return.  You may just find a new buddy to make healthy habits with at the office!

5.  Beware of take out and dining out too often.  I know how important it is that you socialize with your work peers and be a part of the gang. After all, who wants to be the co-worker who turns down every lunch invitation?  A good rule of thumb is to plan to go out for lunch with co-workers no more than once a week.  This way you are still socializing while not sabotaging your healthy efforts.  The truth is, the more we eat out, the less control we have over what goes in our mouths.  When you do go out to eat, it’s a good idea to scout out restaurants that offer balanced solutions or check out menus online ahead of time for healthy options.  If your job relies on you taking clients out for lunch or you dine out more than once a week, it’s critical to do some research beforehand and find healthy options as well as know how to order correctly.  For more information on dining out, please see Tips for Success #11 in your online manual under the Help/Support Tab.

6.  Get up and get moving.  If you sit at your desk for 8 hours a day without moving around much, you’re losing the precious opportunity to expend energy (not to mention ease aching muscles).  Here’s what I did when I worked at a desk job.  I made it a point to get out of my seat every 20-30 minutes to get a drink of water, use the restroom, answer the phone and move around a bit while I talk, use the wastebasket,  stand up and stretch.... whatever!  The point is, I was not sedentary, even though my actual job was.    Another huge benefit of moving around is protecting your spinal cord and back muscles which take a beating at an office job.  When you sit, your spine is compressed (another reason why so many Americans suffer from back pain- we’re putting in a lot of long hours at our desks these days).  When you stand up or move around, you lengthen the spine.  Mini stretches are also a good idea to keep your muscles fluid and loose.  I know from experience that an injury can greatly deter your daily exercise routine, so avoiding injury while at work is a must.

9.  Take advantage of your lunch break- it’s a perfect time to get moving.  Pack your gym bag with a change of clothes and sneakers the night before (perhaps after you pack your meals).  Then take a walk or hit the gym.  It’s a great way to get your workout in before the day is over.

10.  Pencil in your workouts.  Just like you add any important appointments to your planner, add your workout to make it “official”.  I know you’ve heard it before but it works!  Adding exercise to your schedule makes it a priority and your always less likely to skip out on a scheduled appointment.

11.  Overworked?  It’s time to de-stress.  If you are not aware of the negative effects stress can have on your health by now, it’s time to learn.  Stress causes increased body fat (particularly in the abdominal area), increased risk of disease and obesity and over eating, just to name a few.  For a full read up on stress, check out:   Combating Stress and Depression, written by Mark MacDonald, located in the Inspirational Messages Section of your Education Tab.  Or check out any of the blogs about stress in your Education Tab.

In the meantime, make an effort to de-stress.  Book a massage, take some time out or lessen your workload if you need to.  Years ago while running a nutrition consulting business, seeing 12 clients a day and training other nutrition coaches, I let my work “run” me.  Now I’m in charge and I schedule time for me to unwind every day (for me, de-stressing means working out, reading and the regular myofascial release therapy I receive for my back and hips).  The only time we seem to learn how detrimental stress is to our health is when it’s far too late and some of the damage is already done.  My advice to you is to start de-stressing now and honor your body, mind and soul.  It’s worth every minute.

12.  And lastly, keep your goals close.  When’s the last time you broke out the pen and paper and re-vamped your health goals?  My clients who do this regularly are more likely to work hard at work to stick to their goals.  Keep these reminders at work in plain sight….you’ll be amazed at how well they help to keep things in perspective….and keep you motivated.

So what ever happened to Sally?  I’m happy to report that with the above adjustments, Sally and the rest of my clients were able to overcome their health challenges and reach their goals, even while at work.    And if they did it, so can you!

Lead Nutrition Coach and Head Chef

We all know that fruit and veggies are a vital part of a balanced diet.  In fact, eating plenty of colorful produce while stabilizing your blood sugar can help you to prevent disease, improve your digestion, reverse the signs of aging and even reach your weight loss goals.   Think of fruit and vegetables as edible powerhouses, jam- packed with essential vitamins, minerals, antioxidants and fiber.      So what’s preventing so many of us from getting enough?  As Head Chef and Lead Nutrition Coach of Venice Nutrition, I believe that fruit and veggies have a bad "rep".  After all, it’s tough to get inspired over boring carrot sticks or a plain old apple.  Luckily, we’ve created countless delicious recipes full of vibrant produce in our Recipe Collection.  No matter your age or health, now is the time to stock up on fruits and veggies in a creative way so you’ll actually enjoy eating them.  Here is a menu of my favorite produce inspired recipes from our collection (for the full recipes and many more, check out your Recipe Tab in your online program today)

Fruit & Veggie Filled Breakfast and Snack Recipes:

Greek Yogurt Parfait- A sweet and creamy blend of high protein Greek yogurt, fresh antioxidant packed berries and nuts

Cottage Cheese Bowl- An unexpectedly delicious combo of fresh apples, peanut butter, cinnamon and vanilla sweetened cottage cheese

Western Omelet- A hearty omelet of chopped tomato, onion, bell pepper, lean ham and melted cheddar

Banana Pineapple Smoothie- A tropical smoothie blended with fresh pineapple, banana, milk and protein powder

Fruit and Veggie Filled Lunch, Dinners and Sides:

Boca Burgers with Roasted Veggies and Garlic Herb Sauce-  A classic soy burger  with roasted red peppers, sweet onions, tomato, arugula and melted cheese  topped with a homemade garlic and herb sauce

Zesty Shrimp Salad- A delicious blend of diced mango, red onion, corn, greens and grilled shrimp with a citrus honey lime dressing

Turkey Veggie Meat Sauce – A hearty meat sauce made of lean ground turkey, portabella mushrooms, spinach and yellow bell peppers

Pork Tenderloin with Butternut Squash and Apples- Lean pork tenderloin smothered in fruit juice and pungent garlic then roasted with hearty butternut squash and sweet apples

Vegetable Salsa-  A zesty salsa of corn, black beans, tomatoes, onion, cucumber, perfect for topping your favorite protein

Sweet Potato Soup- A thick and creamy soup of sweet potatoes, apples and carrots simmered to perfection

Fruit Filled Desserts:

Sweet Stuffed Apples –   A delectable dessert of warm, juicy apples baked with a walnut, oat, sugar and butter stuffing

Strawberry Frozen Yogurt- A cold, creamy frozen yogurt full of strawberries and good-for-you protein

As you can see, incorporating more fruit and veggies into your daily diet can be easy, delicious and anything but boring.    And remember, we are always updating our collection of recipes and we invite you to check your Recipe Tab often!

My best,

Valerie Cogswell
Lead Nutrition Coach and Head Chef