As a Certified Venice Nutrition Coach with seven years of experience teaching others on how to become their healthiest and achieve their optimal physique, my friends turn to me for all of their nutrition and fitness advice.  This past weekend was no exception.  While sitting at the pool with a few girlfriends, the conversation inevitably turned to our worrisome body woes as well as what works and what doesn’t to fix them.  As you can guess, cellulite was top on the list.    What is cellulite?  Why do so many women have it?  And most importantly, what can be done about it?  As I looked around the pool, my friends had a point.  Even the fittest and leanest women flaunting in body revealing bikinis had varying degrees of cellulite.   And truthfully, even at my leanest and fittest, I’ve always had it myself.  So I decided to do a little digging and share the facts for all of you women out there with cellulite questions.   The good news?  Though you can never completely banish cellulite, there’s a lot you can do to minimize its appearance (and keep it from ruining your day at the pool!).

What is Cellulite?  Why do I have it?

According to experts cellulite is essentially fat that produces a dimply appearance typically on the thighs,  hips, buttocks, and occasionally the stomach.  Over 85% of women have cellulite, mainly because underneath our skin, we have fibrous bands of tissue that follow almost a jagged pattern.  As fat accumulates, it pushes through the fibrous bands, causing the cottage cheese like affect that so many of us dread.    Males have these fibrous bands too, only the pattern is in even rows, so as they accumulate body fat, it’s less likely to create a dimpled appearance.    In addition, men have thicker skin, which hides any imperfections underneath.  Though the majority of women have cellulite, its severity is largely genetic.  That helps to explain why even lean, fit women can have more cellulite than someone who isn’t as lean or fit.  Thanks mom!
  
So how can I get rid of my cellulite?

Because there are a number of ways to reduce cellulite, I decided to examine the issue from  many angles.  I’ll begin with ways I know help to diminish cellulite naturally (read: inexpensively!) that have worked for me and many of my female clients.

It all begins with your nutrition.  By stabilizing your blood sugar (eating small, frequent meals every 3 to 4 hours that have the right balance of protein, carbohydrate and fat), you can help to release stored body fat.  Remember, cellulite is essentially fat!  As you lower your body fat percentage, the appearance of cellulite will improve as well.  Please note that counting calories, eliminating whole food groups like carbs or following any fad diet just won’t cut it.  You’ve got to stabilize blood sugar to truly change the way your body handles fat.  You either burn fat or store it, and stabilizing blood sugar is the best way to burn it.

It even goes a step further.  The next step is to focus on including as many whole, natural foods (read: not processed) into your daily diet.  I can’t begin to explain the importance of “eating clean” while trying to fine tune your physique and reduce cellulite; it truly makes all of the difference.  I recommend that you visit your Help/Support tab and locate your Online Manual.  Take some time to review your Quality of Food Chart so you can identify the natural, un-processed foods.  Consuming these high quality, natural foods (think oatmeal in place of bread) helps to stabilize your blood sugar longer and better so you can burn more fat.  Other benefits include more energy and less bloating due to the lack of sodium and artificial ingredients in natural foods.  In addition to eating clean, drinking a minimum of 64 oz. of water (and this is the bare mininum!) a day will help to flush out water weight and give you a leaner appearance.    Avoiding sodium will also have the same positive, bloat-free effect.

As you probably already know by now, exercise is critical to burning body fat.  As a Certified Venice Nutrition Coach, I’m always explaining to others the physiology of the human body and how to exercise correctly to build lean muscle.  Remember one pound of lean muscle burns an extra 50 fat calories a day, even while at rest!  I have found in my seven years in this industry that the majority of people, (even some personal trainers I have come across in the past) do not know the fundamentals of correct exercise.  I personally have Mark MacDonald to thank for teaching me the right to work out.  As a member of Venice Nutrition, you have access to his expertise on exercise as well.  I recommend that you visit your Exercise Tab in your program to learn his tips; you won’t be disappointed!  A combination of white fiber and red fiber cardiovascular exercise, along with a balanced strength training routine is most effective for changing your body (and greatly reducing your cellulite).

I’ll admit that in addition to eating clean and exercising, I have spent hundreds of dollars of hard earned cash on countless cellulite creams and potions.  The result?  I’m still on the fence about this one.  I religiously apply a basic cellulite cream every day and still have some cellulite.  Because I’ve never gone long without it, I’m not sure how my body would look without it.   That’s why I did a little research to see what the experts had to say on these “magic” creams.    According to a well known Dermatologist who provided her expertise on the subject at webmd.com,  these lotions are not all they are promoted to be.  She advises patients to “not waste money or time on creams”.  That being said, she does acknowledge that the caffeine found in many of these creams, as well as the actual massaging motion of applying them, can help to temporarily improve the appearance of cellulite.   As I continued my research, I found that the majority of experts hold the same opinion.  Basically they don’t recommend creams to their patients, but if a patient wants to try one, they are fine with it.  One particular expert commented that if you are going to invest in a cellulite fighting cream, make it a cheap one from the drug store.  The fancy expensive versions generally have the same ingredients as the drug store varieties, only with a much higher price tag.  In my non-expert opinion on this particular solution, I think that experimenting with an inexpensive cellulite cream may not be a bad idea.   Just don’t set your expectations too high. 

Another trick I rely on to help camouflage my cellulite is to use self tanner.   A tan (specifically a fake tan) provides a healthy glow and helps to hide ripples and dimples.  I’m a big fan of the spray tan machines and even the hand sprayed tanning salons that have become so popular.  Once you find a place that does a great job, you might be hooked too.   A self-applied cream version that I am fond of?  I like Banana Boat Medium/ Dark self tanner.  Not only is it creamy in texture and easy to apply, it’s pretty inexpensive and can be found at any drug store.

The verdict is still out on the use of supplements as a means to reduce cellulite.  There is one well known dermatologist and cellulite expert in particular who regularly advises the use of a combination of anti-inflammatory amino acids, antioxidants, vitamins and minerals.  Though many experts disagree that supplements can improve cellulite, it is proven however that many of these supplements are exceptional for improving overall health.  The way I see it is because the right vitamins, minerals, antioxidants and amino acids are proven ways to benefit health, why not try them?   And if by chance they help to minimize the appearance of your cellulite, well that’s great too!  It’s important to always talk to your Nutrition Coach or an expert before taking any supplementation.  

So what about all of the new magic devices that are being used at high end spas to treat cellulite?   There are a lot of options out there but I found an overall theme in my research.  According to experts, if you have the disposable income and are very patient some of these methods may provide effective yet temporary results.  They warned though that not everyone will get results, most people will need to continue treatment for as long as they wish to see results and worse, some of these treatments (such as injections) may be harmful.  Every expert highly recommended that if considering any of these options, you do extensive research and speak to a dermatologist or professional with knowledge on the particular method.  A few years back, I tried Endermologie and did have pleasant results, but only for as long as I could afford the treatments (this is before the economy crashed and I had disposable income!).  What attracted me to the procedure was the fact that it was relatively safe.  Would I do it again?  No, probably not.  I don’t have the time or money or patience to invest in something like that but I can honestly say that I did see results. 

 In short, there are quite a few ways to diminish or hide your cellulite.  You will notice as I have after all of my research that good old- fashioned nutrition and regular exercise are the most effective solutions.  This is obviously great news considering both are natural, inexpensive, and provide countless other benefits to our health (benefits much more important than hiding cellulite!).  Though I was happy to dig up some research on cellulite to share, writing this article also opened up my eyes.  Why are we women so eager to shell out so much money and frustration on a few dimples that over 85% of us have?   Of course, I will continue to eat well, exercise, drink water and use the inexpensive cream or lotion.  In my quest to conquer cellulite, I’ve come to the realization that no matter how hard I try, I most likely will always have it.  And you know what?  For once in my life, I think I’m okay with that.  The next time I’m at the pool, I’m going to make it my goal to not worry about a few dimples.  I recommend you do the same.  After all, if we are worrying about cellulite, we are not truly letting go and enjoying ourselves, and where’s the fun in that?   Enjoy your summer!

Valerie Cogswell
Lead Nutrition Coach and Head Chef

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This weblog is sponsored by VeniceNutrition.

As a parent, you already know how difficult it can be to pack a healthy lunch for your child that they will actually eat.  With soda machines and processed snacks at their finger tips, children are consuming more unhealthy lunches and snacks today than ever before.  So how can you create a healthy, fun and tasty lunch that will satisfy their taste buds and their nutritional requirements?  The following strategies and tips are sure to help you pack the perfect meal for your child; whether it’s for school, a day trip or camp, or even lunch at home.  

Tips for a healthy lunch your kids will actually eat:

1.  Bring your child grocery shopping with the promise that they get to help create their “menu”.  Allow them to pick out low sodium, lean options of their favorite deli meat like turkey, ham or roast beef.  Encourage them to choose a new cheese and let them try it at the deli counter to make sure they like it.   Next take a trip to the bread aisle to have them pick out a whole grain bread, wrap or pita.   Have them choose a few new fruits to try for the week.  By engaging your child and allowing them to help choose their lunch menu, they are more apt to make healthy changes and try new foods.

2.  Take the time to educate your child.  Teaching them the difference between whole grain bread with a minimum of 2 grams of fiber per slice instead of white bread without fiber for example, will help them to want to make better choices and to try new foods they may have been opposed to in the past.  And remember many children get used to new foods and begin to enjoy them with time.

3.  Get creative.  Does your child hate the look and taste of whole grain bread?  Try one of the new whole grain breads that look and taste like white bread in the bread aisle at your local market.   Finding healthy substitutes for less healthy items is actually pretty simple because of all of the new food products available today.  See our substitute list below for more ideas!

4.  Make sure to create balanced meals.  As a member of Venice Nutrition, you know how important it is to eat a balanced meal every 3 to 4 hours with protein, carbohydrate and fat.  Remember, it’s important to stabilize a child’s blood sugar too for optimal health and to help keep them alert and engaged throughout the day (read: no falling asleep mid-class!).  Make sure to have some type of animal protein in a wrap, sandwich or on top of a salad, along with carbohydrates and fat.  The same goes for snacks.  Instead of giving your child just a piece of fruit, make sure to add a string cheese for example for protein and fat. See our Lunch & Snack list below for more balanced ideas.

5.  Change it up!  No one, especially a child, wants to eat the same turkey sandwich every day.  It’s important to try new and exciting meal ideas for a change of pace and to prevent boredom.  Sick of sandwiches?  Try a wrap, pita, panini (toasted version of the sandwich), a salad or even one of the Lunch  & Snack ideas below.  
6.  Read nutritional labels and take the time to teach your children to.  You might be surprised at the amount of sugar or saturated fat is in those so-called “healthy” snack bars you just bought.  The best way to make sure your child is eating well is to read nutrition labels.   Remember, the box or package is meant to be enticing and the hard truth is always in the label!

7.  Let your child help make lunch.  A child is more likely to look forward to and enjoy a meal that they helped to prepare themselves.

8.  Make it fun.  If your child is young, they may enjoy bringing their lunch in a fun lunchbox or bag of their choice- pick one out together and let them help pack it the night before for the next day.


Creative Lunch Ideas to try today:

 
1.  A whole grain wrap or pita can be a fun change of pace instead of bread.  Stuff it with deli meat or grilled or baked chicken breast, lettuce, tomato, onion, cheese and mustard.  Some other options:  A grilled chicken ceasar salad pocket or Chicken or turkey with salsa, cheddar cheese, lettuce and tomato

2.  Try a whole wheat pasta salad with chunks of lean turkey and cheese, plenty of veggies and a light drizzle of low fat dressing with a plastic fork

3.  Try a salad in a to go  in an airtight container with lean deli meat, a little cheese, fruit and veggies and a side of their favorite dressing
 
4.  For a sweeter lunch, try high protein cereal in an airtight container.  Pack a side of low fat or skim milk and fruit, unsalted nuts and a spoon

5.  Leftovers from last night’s dinner like chicken tacos or lean meatballs and whole wheat pasta for example make a great lunch the next day

Must-try Creative Snacks:
 
1.  Sliced or cubed cheese and whole grain crackers
 
2.  String cheese and fruit
 
3.  Fat free or low fat Fage Greek yogurt (it’s high in protein and low in sugar compared to regular yogurt) mixed with fruit, splenda or stevia, vanilla extract and nuts.  See your recipe tab, “Yogurt Parfait” for complete details on how to make this delicious snack

4.  Low fat cottage cheese, fruit like pineapple or berries stirred in with a sprinkle of nuts

Healthy Substitutions for Kids:

Instead of whole milk, high sugar fruit juice or soda, try bottled water and low fat plain or flavored milk

Instead of white bread and pasta, try whole grain bread (with atleast 2 grams of fiber per slice) and whole wheat pasta.  Hint:  If your child dislikes whole grain bread, try one of the new versions that look and taste like white bread- they will never know the difference!
 
Instead of packing a fruit with a lot of prep work like a whole orange for example, try peeling and cutting fruit and storing it in a plastic container so your child is more likely to eat it.

Instead of regular or even "light" yogurt that is loaded with sugar, try low fat or fat free Fage Greek Yogurt.  Just make sure to flavor it with vanilla extract, fruit, and splenda or stevia

Instead of mayonnaise on a sandwich, try hummus, mustard, or avocado

Instead of packing a candy bar, try a natural protein bar like Greens Plus Protein Bar

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This weblog is sponsored by VeniceNutrition.

Supporting a family member or close friend during a serious illness or injury isn’t easy.  It’s a responsibility that is self-less, kind and difficult all at once.   It’s hard to know exactly what to do to help and it hurts to watch someone you love suffer and lose the independent lifestyle they’re used to.  Often times, caring for someone so close to you can cause you to suffer both physically and mentally too.  As health professionals who have worked with thousands of clients who have struggled with caring for a sick loved one, and as people who have been in this position ourselves a time or two, we know that finding answers can be difficult.    These real life tips below can help you to be the best care taker to someone you love and learn how to take care of yourself in the process.  Because remember, if you don’t take care of yourself, you won’t be of much help to anyone else!

It helps to become educated about the illness or injury.  Often times when you understand the condition yourself, it becomes a lot less scary and you can offer advice or support that is helpful.  Just make sure not to overload yourself with information or believe everything you read or hear.  Talking to your loved one’s doctor or therapist can help you to find answers and actual ways you can help ease the pain.

Keep a positive outlook.  As a caretaker, your “energy” and mood can greatly influence others.  If you are positive and gently keeping your loved one’s spirits high, their outlook may improve as well.   

Reach out for help and encourage your friend or family member to do the same.  Often times when someone is dealing with a serious injury or illness or caring for someone who is, they feel very isolated.  It’s not uncommon to lose interest in the people and activities you’ve once loved and cared about.  This of course only creates more isolation.   Reaching out is a great way to reconnect and come to terms with a new lifestyle, and learn how to manage the stressors and pain that can accompany it.  There are support groups available for virtually every type of pain or illness and many of these groups can be found through a search on the web or from recommendations by a doctor.  These groups are an excellent way for you or your loved one to get feedback and a helping hand from people who know what you are going through, because they are in a similar situation.  Support groups can also help reduce those self-defeating and isolating thoughts.  One on one therapy is a good solution for anyone who may feel embarrassed about asking for help or prefers a private environment where they can learn coping skills.  Another way to reach out?  The next time a friend or family member asks, “What can I do?”, give them a task that can help lighten your load.  During tough times, it can be hard to remember that the people that care about you the most want to help and are stumped as to how to do so.  Asking them to pick up medication or groceries, run a few errands, or to make dinner one night will save you some time and energy and help them to feel needed.  Even letting friends and family treat you to a cup of coffee or lunch for some one on one venting can help refresh your mind.

Help your friend or family member find activities they can do that they enjoy.  When an illness or injury takes over, there’s a sudden sense of loss for all of the things one can no longer do.  These are the activities that once made this person who they are, and to be stripped of one’s favorite past-times, no matter how seemingly small, is difficult for anyone to take.  Try to encourage the activities that don’t cause pain and instead evoke happiness and relaxation.  Maybe it’s a walk in the sunshine, a relaxing cup of tea, painting, reading a great book or renting a favorite DVD.  Engaging someone in activities they can actively do can help take their mind off of the pain and all of the new and unwelcome restrictions in their life.  Getting “back to life” can also lead to a renewed sense of independence and positive thinking.

Lastly, don’t forget to take care of you!  As a care-taker, it’s so easy to forget yourself when all of your time is spent on someone else.  A lot of people will say they just don’t have the time or energy or may feel selfish because they are healthy while their family member or friend is not.  The truth is, if you stop taking care of yourself, it’s only a matter of time before you break down physically or mentally.  And then who will take care of the both of you?   Losing sleep, skipping meals and workouts, and bowing off dates with friends and family may feel like just a small sacrifice to help someone in need.  Try to remember that the healthier and more rested you are, the better equipped you are to help someone else.  Start by covering the basics.    Make sure you are setting “sleep hours” for yourself and sticking to them.  Take at least 30 minutes before bed to read, write in a journal or take a soothing bath; anything to relax your mind and prepare it for restful sleep.  Aim to eat balanced meals every few hours to keep your energy high and your mind alert.  You may need to pack a few protein bars or quick snacks like string cheese and fruit so you have something on hand while running errands.  Always carry a bottle of water to stay hydrated and ward off fatigue.  Regular exercise, even just a walk around your neighborhood will help ease your mind and release stress.  Make sure to leave your supplements in a place where you will see them (like the kitchen counter, not hidden in a cabinet) so your reminded to take them before you leave the house.  And lastly, let go of the guilty feelings and take a little time to unwind and pamper yourself.  A meal out, a great book, or a soothing massage might be all it takes to rejuvenate. 

Though it is incredibly difficult caring for someone who is hurt or ill that you love, it’s important to know that help is there if you need it.  Keeping yourself healthy and strong, both physically and mentally will allow you to be there for someone else when they need you most.

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This weblog is sponsored by VeniceNutrition.

There are many things we cannot control in life, the one thing we CAN control is how we choose to take care of ourselves.

The key in Making your Health a Priority is by becoming educated on how your body works and how to make it work for you.   This is why Venice Nutrition’s Mission is  To Educate individuals on how to work Nutrition, Fitness and Overall Health Permanently into their Lifestyle.

We are continually listening to your Valuable Feedback and the one thing requested most is for us to provide more cutting edge educational and motivational tools.   We understand that even with the power of the Internet it is still difficult to find health information that is relevant, backed by science, understood, and can be implemented into your lifestyle.  There is a thirst for this knowledge and we are committed to providing you with this Health Education.

For this reason, we are introducing the New Monthly Coaching Webinar Series for Venice Nutrition Members.  

The Webinar will focus on 5 segments:

1.The Venice Nutrition Software : We are continually adding more features and information to the software.  We will cover current, new and future software functions &  enhancements.

2. Nutrition :  The Nutrition segment is designed to provide you with real life tools and information that you will immediately be able to implement.

3 Exercise : With exercise it is all  about education and efficiency.  We will be covering exercise topics that will assist you in taking your body to another level.    

4. Inspiration: To achieve your goal, you must first think it is Possible.  I will share success stories and motivational coaching during this segment.

5. Questions and Answers: Asking questions is an excellent way to learn.  Each webinar will end with a 15 minute Q&A segment

The entire VN Team Thanks You for being a Valued Member and Appreciate you implementing the Venice Nutrition System.

If you are not yet a member please follow this link to purchase a membership to Venice Nutrition http://www.VeniceNutritionStore.com and then click on "online memberships".

If you are a current member please follow this link to register today: https://www2.gotomeeting.com/register/721494451

My best,

Mark Macdonald
Creator and CEO of Venice Nutrition

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This weblog is sponsored by VeniceNutrition.

Did you know that about 1% of the adult population and 3% of children have a clinically proven food allergy?  Beyond clinically proven food allergies, about one in three people suspect that they have some type of food allergy or food intolerance.  For those with food allergies every day activities such as dining out, having dinner at a friend’s house or even preparing family meals can be a challenge.     It’s critical that those people with food allergies take special precautions to avoid a reaction.

What is a food allergy and how does it compare to food intolerance?  According to experts, an actual food allergy is an “abnormal response to a food that is triggered by the immune system.”   Because a food intolerance can lead to similar symptoms as an allergy, it is often confused as one, though a food intolerance is not likely life-threatening.  The main difference is food intolerance (such as being “lactose intolerant” for example), is not caused by the immune system.

In adults with food allergies, peanuts, walnuts, fish, eggs, and shellfish are the most likely culprits.  Children with food allergies may be most sensitive to eggs, milk and peanuts.    Soy and wheat are also common food allergens.  Keep in mind that people are also be allergic to food items we wouldn’t suspect as being allergens, such as fruits or vegetables. 

So if you have food allergies, what can you do to protect yourself?   After you and your doctor have figured out which foods you are allergic to (keeping a food diary for a few weeks along with recording any time you experience symptoms may help), the most obvious and best course of action is to avoid those that cause an allergic reaction.  This of course is easier said than done and typically requires reading over every food label thoroughly, including the ingredient list and reading the fine print on all food packages.  Often times a food that you are allergic to may be hiding in a product when you least expect it; thus being overly cautious is always the safest bet.  Many products will contain a warning on a food label that reads, “This product was produced in a plant with soy or peanut products” for example so always keep your eyes peeled for any type of safety warning. 

For some people who are severely allergic to certain food items, dining at a restaurant can be out of the question.  Even shared cooking equipment, utensils or a chef’s hands can be contaminated with a trace of the allergen and cause a reaction, so asking your server a lot of questions regarding both ingredients and preparation is a must.    Always let your server know the list of foods you are allergic to and ask them to please inform the chef who will be preparing your meal.  This way the culinary team can guide you in which menu items to avoid as well as take special precautions while preparing your dish.  If you are trying a new restaurant for the first time, it never hurts to call ahead of time and let them know what food items you are allergic to and get their feedback as to whether or not it’s a “safe” place for you to dine. 

Even “being careful” isn’t always a sure thing.  After all, it’s easy to make a mistake or misread a food label.    Those with serious food allergies must often work with their doctor and come up with a plan of preparation which may include wearing medical alert bracelets or necklaces and carrying a supply of epinephrine.  These people are taught ahead of time how to self-administer a shot of epinephrine if the situation arises and typically their close ones are informed of what to do in case of an emergency.  Those with food allergies are also taught to never take a reaction lightly.  Even a reaction that feels “minor”  at the start can quickly escalate into a serious (and sometimes fatal) emergency, and so it’s best to be prepared and to get to an emergency room as soon as possible if need be.

If adults with food allergies can make a mistake, it’s even more likely that a child can accidentally ingest a food that they are allergic to.  Thus extra special precautions need to be made when dealing with child food allergies.  Any caregiver including school faculty, parents of friends, neighbors and family members need to be aware of all known food allergies, how to avoid those food containing items as well as what to do in case of an emergency.   It’s important to speak to a doctor or specialist to help you devise a solid plan of action to protect your child and even to teach them to be aware and how to avoid those foods they are sensitive to.

*Information derived from webmd.com

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This weblog is sponsored by VeniceNutrition.

Like many women, Venice Nutrition member, Jodie, naturally has a pear-shaped body.  She wrote in to ask us how she can maximize her body shape and create a more proportional physique.  The great news is with the right nutrition and exercise, her goals can be accomplished!  Read on to learn what our team of nutrition and fitness experts recommend.

“I have a typical pear-shaped body; a small and trim upper body with a slim waist (which I love!).  Then we get to my problem areas (which I don’t love!).  My legs, thighs and buttocks seem to be the hardest area on my body to shape up and all of my body fat and cellulite seems to settle there.  How can I firm up my lower body and make the most of my shape?”

-Jodie, 42 years old

Our team of experts quickly responded with a powerful plan of action!

This is a question we get asked quite often.  Though you can’t completely alter your natural body shape (for example an “apple” shaped body can’t become a complete “pear” shape and vice versa), you can make your body more proportional and get the look your after.  Before we dive in to how to make that happen, it’s important to appreciate your body’s natural shape- after all we get letters from women all the time who would like to boost their lower body and increase their curves!

1.  Balance your blood sugar to burn fat and boost metabolism. This will cause you to lower your body fat all over.  Because spot-reducing is impossible, having a solid nutrition plan that helps you burn body fat and tone up everywhere is the first step to achieving your goals.

2.  Once your food structure is complete, it’s time to fine tune.  Start working on your quality of foods.  Clean, natural food items (think natural chicken breast instead of deli meat) will cause you to burn fat faster and help you shape your ideal physique.  See your quality of food chart in your online manual under your help/support tab for details.

3.  Make time for consistent (and correct) cardio to burn fat and protect lean muscle mass.  The ideal cardio routine includes a mix of red fiber (fat burning) and white fiber (sugar burning) exercise.  See your Exercise Tab for details.  The right cardio routine can make all the difference!

4.  Build up your upper body with a good strength training routine to create a more proportional physique.  Adding size and tone to your shoulders, back, chest, biceps and triceps will help to make your lower body look smaller in comparison.  Not sure where to begin?  Hire a personal trainer to customize a routine for you.

5.  Tone your lower body with the right moves.  Moves like squats and lunges if performed correctly, can drastically shape your lower body.  Again, call on a personal trainer for the perfect fat blasting routine.

And lastly, be patient.  With the right tools, time and hard work you can help to manipulate your body shape.  Just remember the one you were born with isn’t so bad either!

Thanks,

The Venice Nutrition Team

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This weblog is sponsored by VeniceNutrition.

If you’ve recently made any change to your diet (even a healthy one) you may be experiencing some form of stomach upset, including constipation.  Occasionally when someone begins to add more protein to their diet, for example, this may be the case.  The great news is there are many ways to avoid or treat mild constipation!  Here’s how.

1.  Make sure you are drinking enough water.  Water will help to move food through your system.  Aim for a minimum of 8 oz with every meal, and even an additional glass in between meals.    

2. Include higher quality sources of protein in your meals.  Protein bars and shakes are perfect for convenient meals on the go and can often lead to bloating and constipation.  Avoid constipation by cutting protein bars and shakes down to 1-2 times per day max.

3. Add the right carbohydrates.  High quality, fiber-rich carbohydrates such as whole grains, sweet potatoes, brown rice, fruit, vegetables and oatmeal will make a dramatic difference in the health of your digestive system.    The majority of people should aim for around 25-30 grams of fiber per day (as Americans we get roughly only half of that each day!).

4. Get moving.  Consistent exercise is one of the most effective remedies for constipation.  Just avoid exercise immediately after eating (give your body a few minutes to digest your food properly).

5. De-stess.  Taking a break and learning to use effective coping strategies to manage your stress will help to keep your digestive system on track.

6. Try decreasing your dairy intake slightly to see if that makes a difference. 

If you are struggling with constipation, I suggest that you try incorporating all of the strategies above and keep track of your progress with a journal to help you recognize what triggers or helps your stomach woes.  And remember to give your body a few weeks to adjust when trying the above tips.  If you still are not seeing any improvement, symptoms worsen or your constipation is severe, see your primary care physician.   Good luck!

My best,

Valerie Cogswell
Nutrition Coach and Head Chef

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This weblog is sponsored by VeniceNutrition.

As nutrition and fitness experts who have many years of experience in this industry, we have witnessed our fair share of diets and fads.  Low fat, high protein, low carb.... the list is endless.  One of the most popular diets to hit the scene and influence countless people to ban bread is the infamous high protein diet.  Recently one of our members, who had some success with a high protien diet in the past, asked us to explain the difference between this diet and the Venice Nutrition program.  We're glad to help!

First it's important to understand how a high protein diet works and why many people have short term success with it.  For starters, a high protein diet mainly excludes carbohydrates. For every gram of carbohydrate you eat, your body stores an additional 3 grams of water.  This fact leads many to believe that they are losing all body fat when in reality, alot of the weight loss is due to a loss of water weight.  It's also important to note that a high protein, low carbohydrate diet causes low blood sugar.  In addition to burning some fat with a high protein diet, it is highly likely that you will lose lean muscle mass as well.  Remember, every pound of lean muscle mass burns an additional 30-50 fat calories a day.  Consistently low blood sugar leads to this loss of lean muscle mass and drastically slows your metabolism. 

How is Venice Nutrition unique?  Venice Nutrition is based on the science of blood sugar stabilization.  By eating frequent meals that have the right balance of protein, carbohydrate, fat and calories for your specific body, goals, health and lifestyle, you are able to create balanced blood sugar and a balanced body.  This leads to a natural and permanent loss of body fat, along with increased energy and reduced sugar cravings.  In addition, stable blood sugar allows you to protect (and increase with the right exercise) lean muscle mass for a faster metabolism.

We invite you to stablize your blood sugar and learn how your body really works so you can achieve your goals permanently.

Our best,

The Venice Nutrition Team

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This weblog is sponsored by VeniceNutrition.

This is one of the most popular questions our team gets asked.  And the answer isn’t as black and white as you may expect.  Many years ago, a solid approach to “losing weight” and being “healthy” was to follow a low calorie diet or adhere to certain calorie restrictions.  Dietitians created meal plans for their clients based upon a certain amount of calories per day.    As diet after diet has come and gone, research has proved that stabilizing blood sugar rather than following a certain calorie limit, is the permanent and natural way to get lean, fit and healthy.  

At Venice Nutrition, we understand that our clients are searching for a simple and permanent way to achieve their goals.  Whether we are working with a client in one of our offices or a new member joins our online program, our approach for success is always education.  We teach our members the science of blood sugar stabilization and how the human body works.  Why?  Because once you understand how your body works, you can learn to make it work for you.  And then all of your nutrition, fitness and health goals are well within your reach!

Stabilizing your blood sugar is a permanent solution to reducing body fat and weight, increasing lean muscle mass and metabolism, increasing energy, eliminating sugar cravings and improving overall health.   The key to stabilizing blood sugar is based on three main criteria; eating every 3 to 4 hours, making sure all of your meals contain the right amount of protein, carbohydrate and fat, and lastly making sure each meal is composed of the correct amount of calories for your body, goals and activity level.  At Venice Nutrition, we customize each of our clients and members nutritional parameters depending on their weight, body fat percentage, current eating habits and lifestyle, individual goals, health issues and activity level.

Rather than focusing on how many calories an individual should eat per day, we focus on blood sugar stabilization.  Our clients are thrilled that they no longer have to count calories, stop eating late at night or eliminate their favorite foods.    Instead they learn how to eat frequently, recognize protein, carbohydrates and fat and how to create balanced and tasty meals. 

As nutrition coaches, we figure out how many calories one needs every few hours to boost their metabolism and energy, reduce body fat and improve health and performance.  How many calories per day depends on how many hours you are awake; as long as you are awake, you should be eating.   And so there are some days that you will wake up earlier and go to bed later and on these days you may be consuming an extra meal compared to other days.  The science of blood sugar stabilization also proves that a calorie is not just a calorie.  In fact, even if you are eating frequent meals and the correct amount of food at each meal, if you are missing the correct ratio of protein, carbohydrate and fat, it’s impossible to stabilize blood sugar.  

We invite you to let go of dieting and counting calories and instead learn the science of blood sugar stabilization and how your body really works.  When you learn how to stabilize your blood sugar, you can achieve all of your goals permanently….. and never worry about counting calories again!   You can read more information at www.venicenutrition.com .  Click on “The Venice Program” button.    You can also take the free health assessment here as well.

Our best,
The Venice Nutrition Team

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This weblog is sponsored by VeniceNutrition.

As a Nutrition Coach for many years, I have worked with clients from all walks of life across the country.   My goal for all of my clients is to educate them about how their body works and to provide them with the tools, and motivation they need to achieve their goals permanently.  Throughout my years of coaching I have noticed that some of my most successful clients have one thing in common: a support system they can count on. 

What is support and how does it affect your results?  Support is a person or resource that you can turn to for motivation, will power, and a pat on the back when you need it.  Support can keep you moving forward on your journey even when times are tough and your feeling down.  For me, the support I have received throughout the years, no matter what I have faced in my life, has been invaluable.  Getting fit and healthy, overcoming a disease or just trying to improve your quality of life are no exception.  We all need support, especially when it comes to something as important as changing our lives for the better.

Ideally you have surrounded yourself with a network of supportive people; a spouse who understands your goals and needs to be healthy, a family who encourages you along the way, friends or co-workers who are willing to take a walk with you or listen when you need it.  For those of you that need something more, or maybe don’t have the most supportive team of people on your side, the Venice Nutrition Team (myself included!) wants you to know that we are here for you!

One of our most important goals when creating the Venice Nutrition system was to provide several avenues of support to our members.  Places where you can go to reach out, ask a question, gain knowledge, tools and the support you need to keep going.  As a member of Venice Nutrition, we encourage you to reach out to us in any of the ways below. After all, that’s what we’re here for!

1. Take advantage of our 24 hour support team.  When you email us (find your personal support email under your Help/Support Tab), a certified Venice Nutrition Coach will get in touch with you to answer your questions and keep you progressing.

2. Visit your Member Forum.  Your forum is a way for you to reach out to members across the country just like you to post your questions, concerns, tips for success and more.  As a Venice Nutrition Coach, and Head Chef, I am also on the Forum daily to answer questions and provide support.

3. Utilize all of the resources that come with your membership.  This Blog, the E-Newsletters, and the Education Tab are full of real life tips, tricks, motivational articles and support to help you to achieve your goals.  We invite you to explore these resources.

4. Work with a Certified Venice Nutrition coach.  If you’re in need of personal support and motivation, then working with one of our coaches is the way to go.   Don’t live near one of our Nutrition Centers?  No problem.  We offer Phone Coaching as well.  Our consultative approach is truly unlike any other program available today.  To learn more, check out Nutrition Consulting Packages under your Products/Services Tab.

We look forward to helping you achieve your goals.  Please feel free to reach out to us anytime!

Thank you,
Valerie Cogswell and the Venice Nutrition Team

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This weblog is sponsored by VeniceNutrition.

If your struggling with sweet cravings mid-day or at night and can't  understand why, the first place to start is examining what you ate earlier in the day!  When you physically crave sugar, it's because your blood sugar is low.  If blood sugar has dropped and cravings are kicking in, what you ate (or didn't eat) earlier in the day is typically to blame.  So the next time you feel an intense craving coming on, go through this checklist.  By eliminating the cause of the cravings, you can kick your sugar habit for good!

1.  Did I eat breakfast one hour within waking?  Was it balanced with the right amount of protein, carbohydrates and fat?  Eating a balanced breakfast no more than one hour within waking will help to prevent cravings later on.

2.  Are my meals no longer than 4 hours apart.  Ideally you should aim for your meals to be 3 hours apart because going too long between meals can lead to cravings.

3.  Are all of my meals based upon my nutritional parameters?  Missing even one of the macronutrients (protein, carbohydrate or fat) in any meal can cause blood sugar levels to fluctuate

4.  Am I weighing my foods to make sure that I'm getting the right amount of each macronutrient (protein, carbohydrate, and fat).  Unless you are extremely comfortable with your portion sizes, it's a good idea to measure your food items.

5.  Did I have any "off" meals yesterday or more often than usual?  Though we all indulge in the occasional "off" meal, it's important to understand that going off track can lead to fluctuations in blood sugar down the road.

6.  Am I drinking enough water?  Even mild dehydration can cause cravings.

7.  Am I getting restul and consistent sleep?  Lack of sleep can cause major fatigue, cravings and increased stress hormones.

8.  How's my stress level? 

9.  Am I fueling my body properly before and after exercise?  Remember, exercise uses fuel and it's important to eat a balanced meal or snack to prepare your body and keep blood sugar stable.

10.  Am I eating enough?  If you have been stabilizing your blood sugar for a long time  or exercise has dramatically increased, it may be time to work with a Venice Nutrition Coach to re-evaluate your meal plan and overall structure.

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This weblog is sponsored by VeniceNutrition.

For many, good nutrition and regular exercise are a way of life, habits so ingrained, they are as necessary as brushing one’s teeth in the morning.   For others, living a healthy lifestyle is an emotional rollercoaster, where they are riding high and having the time of their life one moment, only to fall off frustrated seconds later.  So how can we learn to break the “dieting” cycle, and form these healthy daily habits like the so called fitness buffs?  It’s all about learning to make your health a priority, and anyone (even you) can do it!

The truth is, even the fittest, most dedicated health nut has their moments of weakness when they indulge in a delicious piece of pie or skip a training session on a rainy day in favor of their favorite tv show.    But then something wonderful happens to these health nuts.  They scrape their butts up off the coach and pick right up where they left off as soon as they can.  They don’t tell themselves, they’ll get back on track “tomorrow” or on “Monday”, or “after the holidays”.  Instead they jump back on their routine when life allows them too, quickly falling back in stride with their trusty nutrition and fitness geared lifestyle.  See, one of the main barriers that separate those who are consistent with their nutrition and exercise, from those who are stuck on the yo-yo roller coaster is a realistic, forgiven mentality.  The “committed” understand that good health is not black and white.  They are never all or “nothing”.  They understand that they are humans with weaknesses, busy lives, families, stress and worries and they do what they can, when they can.  They don’t dwell or feel immense guilt when they do fall off track; it only motivates and excites them to try harder tomorrow.  They are never “on” their health plan, or “off”.  They are just simply “healthy” people that choose to live a healthy lifestyle.   My goal is to teach everyone, including you, how to do the same! 

In all my years as a Nutrition Coach, I’ve worked with every kind of client and my number one goal is to give everyone the understanding that this stuff isn’t rocket science!  Sure you need to understand blood sugar stabilization and correct exercise and have the tools and a plan, but your most powerful weapon is your mind!  Every “health nut” out there has had to start somewhere, and consciously or subconsciously the successful ones decided early on that good health is NOT black and white, and to roll with the punches.
 
If you are reading this particular blog and thinking to yourself, “I’m always on the diet and exercise rollercoaster and I want to get off!”, it may be time for you to start thinking differently too.  Try reminding yourself that you are human with faults like the rest of us, and you will have struggles.   Understand that in order to be successful permanently, you must possess a realistic attitude.  Life will always throw us curve balls and we’ll always be tempted to give in to chocolate cake, and the key is finding the balance.  Give yourself credit when you do something right and forgive yourself and move on when you don’t.   And remember, that with practice, patience and consistency, you will be successful!

 If your still struggling and need the encouragement, support and motivation of a professional, try giving Phone Coaching with Venice Nutrition a try.  Our certified nutrition and fitness coaches will work with you at your pace, helping you to develop a healthy attitude and healthy habits to last you a lifetime.  For more information about Phone Coaching, please visit the STORE tab on www.venicenutrition.com .  We look forward to working with you!

My best,

Valerie Cogswell
Lead Venice Nutrition Coach and Head Chef

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This weblog is sponsored by VeniceNutrition.

So you’re on a roll!  You’ve been eating balanced meals every few hours and even kept your cheat meals to a minimum.  You’ve been exercising consistently and you’ve never looked or felt better. You know your “this close” to your goal weight, if only you could lose those last stubborn pounds!  As Nutrition and Fitness Experts we know how frustrating getting the last few pounds to budge can be.   Fortunately we have a few tricks to share to help you break through any plateaus and take your body to the next level!

Expert Tip #1-  Forget the “pounds” and focus on your body!

Perhaps in your mind, you have the perfect “goal weight” you’d like to be and to hit that number you must lose exactly 10 pounds.  Want our opinion?  Don’t worry about the number.  The truth is when your stabilizing blood sugar and working out correctly, you may lose pounds, while gaining a few pounds  of fat burning lean muscle and look even better than you ever imagined.  Focus on how you feel, the way your clothes fit and the changes you see in your body like more defined shoulders or leaner thighs.  These are the true indicators of success.  Remember, the number on the scale is just that; only a number!  Your weight can fluctuate between 5 and 8 lbs a day so focusing on the scale is never a solid approach to measuring your success.

Expert Tip #2- Eat cleaner.
 
If your already stabilizing your blood sugar by eating balanced meals, then you’re more than half way there!  The next step is to focus on eating clean, high quality, un-processed foods as often as possible.  These “clean”, natural foods stabilize blood sugar longer and help you to burn fat faster while allowing you to keep your calories up where they should be.  What exactly is a “high quality food”?  Think natural food items like chicken breast instead of processed deli meat, nuts as a source of fat in place of bottled salad dressing, or sweet potatoes as a carbohydrate instead of processed bread.  For a complete chart on the highest quality proteins, carbohydrates and fats, please see your Quality of Food Chart in your Member Handbook under your Help/Support Tab.  This chart is an invaluable tool for your success!

Expert Tip #3- Add intervals.
 
Did you know that your muscle is made up of 2 different types of muscle fibers; red (slow twitch) and white (fast twitch)?  Because we all have these different muscle fibers, it’s critical to learn how to train both properly.   If you’ve already mastered red fiber training (which is the basis of any great cardio program to burn fat), it’s time to add interval training.  Interval training, when performed correctly, taxes your fast twitch muscle fibers, boosts your metabolism and can truly take your physique to a whole new level.  For correct exercise protocol, please see your Exercise Tips in your  Member Handbook under your Help/Support Tab.

Expert Tip #4- Switch up your weight training routine.

Because your muscles adapt relatively quickly to exercise, it’s important to constantly challenge them with new moves and training techniques.  Whether you try free weights, cables, resistance band training, functional training moves, group classes or a new sport, switching up your routine every 4-6 weeks will shock your muscles enough to respond and change accordingly.

Expert Tip #5- Work on the basics.

Remember that adequate water intake, high quality and consistent sleep and good supplementation are critical to keep you body balanced and take your body from one phase to the next.   So often, we neglect the “basics” and can’t understand why our results have come to a stop.  Take a moment to review your customized plan and sleep, supplement and water parameters to ensure you have all your bases covered.  Your body will thank you for it!
To take your body to the next level, and burn that last bit of body fat, consistency, patience and a few go-to-tricks like the ones above are all you need.  Bathing suit season, here we come!

Our best,
The Venice Nutrition Team

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This weblog is sponsored by VeniceNutrition.

Your metabolism refers to how fast your body burns calories or “fuel”.  Your metabolism is your “engine”, and if fueled properly, will “run” faster and faster.  So how can you manipulate your metabolism to turn your body into a faster-fat-burning engine?  First, you have to understand the basics.

There are four main factors that come into play when dealing with metabolism; Genetics, Gender, your Diet and Exercise History and most importantly, your Compliance or the choices you make today.    Genetically some people are born with faster metabolisms and have their parents to thank.  Males naturally have more lean muscle mass than women and burn fat at a faster pace.  And the more yo-yo dieting or weight loss up and downs you’ve experienced throughout your life, the slower your metabolism will be today.  Aside from those factors you can’t control like the ones mentioned above it’s important to know that you do have direct control over your level of Compliance, which is the most important factor of all!

The truth is anyone, despite whether they are male or female, their dieting past and their genetics, has the ability to create a healthy body with a faster metabolism by stabilizing their blood sugar.  And incorporating a few other tricks!   Here’s how.

1.  Let go of the past.  All too often, we hold on to excuses relating to our past that prevent us from achieving our goals today.  If you are constantly accusing your body of having a slow metabolism, an underactive thyroid, etc., you’ll never be able to move forward.  Remember, anyone can stabilize their blood sugar to burn fat and increase their metabolism.
 
2. Eat every few hours.  Think of your body as an engine that needs small frequent doses of fuel to run effectively.  Whenever you overeat (even if it’s healthy stuff), your blood sugar spikes and your body automatically starts laying down fat cells.  The better option is to eat every few hours to prevent hunger and increase metabolism.  Just remember to eat until satisfied, never until full.  You should feel ready to eat every 3 hours.
 
3. Balance every meal.  In order to stabilize blood sugar and increase metabolism, your body needs a balance of protein, carbohydrate and fat in every single meal.  Each of these macronutrients release different hormones that are responsible for keeping blood sugar levels steady.  If you are missing any one of these, your blood sugar can’t stabilize, and metabolism slows down.
 
4. Know your nutritional parameters.  If you are already a member of Venice Nutrition, then you know you should be getting a certain amount of protein, carbohydrate and fat per meal depending on your goals, health and body composition.  If you are not yet a member of Venice Nutrition, we recommend that you take the Free Assessment on the homepage to discover if the program is right for you.  With Venice Nutrition, you receive customized meal plans based upon your unique nutritional parameters (how much protein, carb and fat YOU need per meal to get the results you desire!)

5. Never skip breakfast.  Remember, while sleeping your body is in “fasting mode” and your engine isn’t being fueled.  It’s critical to kick start your metabolism in the morning with a balanced breakfast.  Eating breakfast will also help prevent you from overeating later in the day.

6. Get your zzzzz’s.  Why is sleep so important?  Each night your body uses sleep to recharge.  If sleep has been neglected, your body will function at a lower level.  Remember, you are what you metabolize; lack of sleep prevents proper metabolizing of nutrients and slows fat loss.
  
7. Increase your water intake.  Water is critical to every function of the body.  Aim for a minimum of 8 oz of H20 per meal and another 8 oz in between meals.

8. Add resistance training.  It’s important to note that every pound of lean muscle mass you build burns approximately 50 fat calories a day!  The more lean muscle you have, the faster your metabolism will be.

9. Add "white fiber" or interval training.  This type of training includes sudden bursts of energy which have a profound effect on your metabolism.  The key is performing this type of cardio correctly (doing it incorrectly can cause a loss of lean muscle mass and a slower metabolism.)  Please see your Help/Support Tab inside your program for correct exercise protocol.

10. Add Green tea.  Research suggests that drinking green tea at least twice a day may help to boost your metabolism.

11. Move whenever, wherever.   Some of the fittest people are those that aren’t sedentary.  Even if you have a “desk job”, moving consistently throughout the day can help you to burn more calories.  Think outside the box.  Some suggestions; try using a large ball as your office chair to stimulate your core muscles, take the stairs instead of the elevator, take a lap around the office or your home every 20-30 minutes.  Remember, these small activities do add up!
 
12. Stress less.  Stress produces cortisol which causes an increase in appetite which leads to fat storage which leads to a slower metabolism.   Break the cycle by reducing your stress.

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This weblog is sponsored by VeniceNutrition.

Whether it’s due to work, family, health or the economy, we all struggle at one point or another with stress.  Though stress can be just a “part of life”, it’s critical to learn how to manage your stress effectively.  Why?  Because your mental and physical health depend on it!
 
According  to research, unmanaged and chronic stress can lead a range of serious physical problems such as heart disease and high blood pressure.  Furthermore, researchers believe that chronicly stressed individuals (you know who you are!), have elevated levels of unhealthy stress hormones such as adrenaline and cortisol.  Another stress related down fall?  Chronic stress typicall leads to over-eating, increased alcohol intake and reduced sleep. This disastrous recipe can only lead to one thing: weight gain!    
So what can you do to ease stress and find a better piece of mind?  We asked our members and coaches the best kept de-stress secrets below.  Read on and learn more....

“I make my nutrition a priority and I eat balanced meals.  Sure, eating a half a box of cookies makes me feel better, but only for a minute or two.  The aftermath of overeating always causes me stress so I try my best to avoid it.”  Kelly, VN member, 30 years old

“Working out is my stress relief.  My job includes long hours- even weekends.  When I’m at the gym, I’ll lift weights or run and focus on just that.  On the days I work out I’m more prepared and less stressed.”  Jonathan, VN member 44 years old

“I see a physical therapist that specializes in myofascial release therapy and for me that session each week is my de-stress time.  I’m recovering from an injury, but any kind of body work (including massage) is proven to reduce stress.  Human touch and shutting your mind off for an hour can do wonders. I’m always encouraging my clients to invest in massage- aside from the physical benefits, it’s great for the mind too.”  Valerie Cogswell, VN Coach

“I learned to put things in perspective.  The sky isn’t going to fall if I don’t get to the laundry or clean every one of my kid’s dishes before bed.  I’ve learned that if I look at every task objectively, I can ask myself if it’s worth stressing over.”  Laurie, VN member, 38 years old

“I get my 7 hours of sleep every night.  I’ve learned from my nutrition coach that I need 7 hours and i’ve found that if I don’t get it, I’m tired, more stressed, groggy, hungrier, all the things I don’t need!  Sometimes I have to miss my favorite tv shows or stop working or doing “chores” a little earlier in the night than I want to, but I always remind myself it’s worth it.”  Ashley, VN member ,26 years old

“Acceptance.  If I can’t fix it myself then there’s no point in getting stressed out.  There’s things I can’t change in life and I’m okay with that.”  Jimmy 33, VN member, 33 years old.

“I’m learning to weed out what causes me stress each day and I try to avoid those things. For example, arguing with my co-workers and being stuck in traffic on the way home were major stressors in my life.  I now come up with a gameplan to avoid arguments at work and I found a faster route home.  I’m a problem solver by nature so I’m always looking for a solution.”  Christine, 38 years old

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This weblog is sponsored by VeniceNutrition.

I began working out as a teenager, around the age of 15.  I joined my local health club and over time became so comfortable in a gym that it felt like my second home.   I tried anything I could to get in great shape; weights, cardio machines, and group classes.  I listened to every bit of advice any passing personal trainer would offer and read every fitness magazine I could get my hands on.  My desire to learn about the human body and mold mine into my dream physique even motivated me to become certified as a personal trainer.  Though I was thin and looked okay, I always had a sneaking suspicion that I wasn’t doing something right.   The hours upon hours of time and effort I put into training didn’t really make sense considering I had made only minor gains in my physique.     Years later, when becoming a part of Venice Nutrition, I got my answer.  It was here I learned how to train smarter, not harder.

Despite my background and years in the gym, I was still following a very “old school” way of training, “No pain, No gain.”  When I performed cardio, I was huffing and puffing my way through it and couldn’t have held a conversation if I tried.  I was convinced that if I was going to do cardio, I was going to do it with as much power, effort and strength that I could muster.  When I lifted weights, I gravitated towards the “fancy” machines with the thought that they have to be the most effective.  With the help of Venice Nutrition I learned that not only was I drastically slowing my results, I was sacrificing lean muscle mass (the one thing I was trying to put on to shape my physique!) and slowing my metabolism.  Not exactly what I was going for.  I knew it was time for a change.

After my Venice Nutrition “education” I learned that if I learned to train smarter, not harder, I could see much better results in a lot less time.  I learned that I (like you!) have two different types of muscle fibers- red and white, and they both needed to be trained correctly and consistently for optimal results.  I learned that a treadmill, walking out doors, or a big step mill was twice as effective as a bike or elliptical due to the natural impact of the exercise.  I learned that interval training must be done no longer than 30 minutes and in the right way, or else I risked sacrificing lean muscle mass and slowing my metabolism.   I learned that an old-fashioned push up or squatting even without weights is twice as effective as a fancy machine.  Most importantly I learned that without the right nutrition, I was setting myself up for failure.  Walking into a gym without stable blood sugar can only lead to a loss of lean muscle mass.   

I clearly remember a particular woman who used to come to my gym when I was a teenager.  Like myself, she worked out diligently every day of the week.   She took group classes consistently and would leave the room sweating and out of breath.  The one thing I remember is that year after year, her body never changed despite all of her efforts.  She reminded me of myself.  It’s been almost 10 years since I have seen her, but If I ever run into her, I would love to show her how to work smarter, not harder.  I would share with her all that I have learned.
 
As a nutrition coach, my goal is to educate my clients on how to work out correctly.  Time is precious and if your spending even a few hours in the gym or working out each week, it’s important to make it count!  I invite all of you to learn how your body really works so you don’t have to struggle like I did.  For more information on the best way to maximize your workouts and achieve all of your goals, see your Venice Nutrition Handbook, located under your Help/ Support Tab.  You’ll be amazed at what you can accomplish with the right tools and knowledge.  Good luck!

Valerie Cogswell, Venice Nutrition Coach

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This weblog is sponsored by VeniceNutrition.

Chances are, you know someone who has already suffered from the awful and tell-tale signs of the flu; the body aches, sniffling, headaches, vomiting and overall discomfort are nothing to sneeze at! One of the many benefits of living a healthy lifestyle is the natural prevention against the infectious flu. How? Living a healthy lifestyle helps to boost your immune system, thus making it less likely that you catch what’s going around. Ever wonder how some people just never get sick? Chances are they have a higher immune system and probably have a few tricks up their sleeves like the ones below.

1. Keep moving! Regular exercise naturally boosts your immune system. In general, the more you do (just don’t overdo it!), the more you raise your defenses.
2. Bulk up on fruits and veggies. These power-house foods are naturally loaded with antioxidants and the vitamins you need to keep you protected.
3. Don’t forget your supplements. At the very least, a daily multi-vitamin will act as a safe-guard and filling in any voids in your diet.
4. Make sure your getting enough sleep. Ever notice that you are more likely to get sick when your lacking sleep and overly-stressed? Lack of sleep and an overload of stress taxes your system and weakens your immunity.
5. Wash your hands regularly and avoid touching your face, particularly your eyes, nose and mouth. Remember that every time you touch a surface like a door knob or hand-rail you are exposed to a host of germs. It’s best to avoid touching your face and wash hands as often as possible to prevent the spread of viruses. Make sure to scrub up with soap and water for a minimum of 20 seconds. It’s also a good idea to keep a small bottle of hand sanitizer handy when you are out and about.
6. Pay special attention to washing your hands and avoiding touching your face, particularly after visiting public places like the gym or mall.
7. If a family member is sick, encourage them to sneeze into a tissue instead of the air and ask them to wash their hands frequently. Wiping down hard surfaces such as door knobs, the telephone and even the fridge handle with Lysol is also good prevention when someone close to you is ill.

Remember, staying active, getting enough sleep, eating a varied diet and practicing a few flu-proof habits will help to keep you healthy this season. Be well!

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This weblog is sponsored by VeniceNutrition.

Recently, one of our members asked us for some help.  She was wondering how she should adjust her meal plan while breastfeeding and the best way to eat and get fit again after breastfeeding.  As a nutrition and fitness expert who has worked with clients through pregnancies and nursing, I know how eager new moms can be to quickly regain their pre-baby bodies.  The best thing you can do is be patient with your body and remember that the most important factor is fueling your body correctly, for your health and the health of your new child.
I always recommend that you speak to your doctor regarding any personal nutritional recommendations or restrictions she has depending on your health issues, pregnancy and goals.  There are however  general guidelines that most nursing women can use to feed themselves and their baby the healthy way.

Though calorie level depends on you as an individual, the key is eating balanced meals of protein, carbohydrate and fat every few hours to stabilize blood sugar, keep up your energy, and protect your lean muscle mass.  While breastfeeding, the average woman needs approximately 500 additional calories per day.  The best way to add these additional 500 calories per day is to add a small amount of protein, carbohydrate and fat on to each meal every 3 hours (you can easily regenerate new meal plans that have a higher calorie count per meal by visiting the Regenerate Meals button under your Meals Tab in your online program) or start eating every 2 or 2 ½  hours to take in an additional meal or two throughout the day.  You may need to experiment with both methods to see which works best for you.  And remember to listen to your body as some babies nurse more than others hunger levels may vary from mother to mother. If you find yourself getting too hungry or you are worried about not getting enough food ask yourself:

1. Do all of my meals contain the right amount of protein, carbohydrate and fat?  Balanced meals stick with you longest and keep blood sugar stable.

2. Am I skipping meals or waiting too long to eat?  Going too long without eating causes a drop in blood sugar and cravings later on.

3. Am I eating a balanced meal one hour within waking?  While you are sleeping you are in “fasting mode” and it’s important to kick start your day with a balanced meal.

4. Am I eating every few hours until I go to sleep? (ie. if you don't go to bed until midnight and dinner was at 7 pm, you have to make sure to get one more meal in around 10-11 pm. If not hungry, go for 1/2 meal (cut each ingredient in the meal in half equally)

5. Am I getting enough water? Dehydration can cause fatigue and hunger.

6. Am I getting enough sleep? I know with a new baby that can be very hard, but it's good to keep in mind that a lack of sleep causes cravings, hunger and hormones to be more out of whack.

7. Are my meals made up of mostly high quality foods? See your Quality of Food chart in your help/ support tab (in the handbook). This step is very important.  Low quality foods like protein bars or crackers for example are rapidly digested (even when the meal has the correct balance of protein, carb and fat) and will make you hungry sooner.  High quality, natural foods have more staying power.  You should also check with your doctor about which foods to avoid while nursing (for example , many protein bars have unnatural ingredients and artificial sweeteners that may not be safe for your baby).

8.  Am I getting a good variety of foods?  Make sure that your daily intake includes a variety of fruits, vegetables, whole grains, lean proteins, calcium rich products like low fat milk, cheese and cottage cheese, along with heart healthy fats.

9.  Remember also that nursing mothers require more fluids, so make sure you are getting plenty of water throughout the day.

After breastfeeding while under your doctor’s care, you should be able to return to your normal eating schedule and calorie amount per meal that you followed before becoming pregnant.  Though we see celebrities lose weight rapidly after giving birth, remember that many of them have incredible means such as personal trainers, nannies and chefs that the majority of us don’t.  Give yourself time and be patient.  With proper nutrition, exercise and using your Venice Nutrition plan as a guide, your body will get back into shape on its own time!
 

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This weblog is sponsored by VeniceNutrition.

As a Nutrition Coach and Head Chef for Venice Nutrition, I always recommend that my clients have 2 food staples on hand for the week: cooked chicken and cooked brown rice.   Preparing these two high quality, nutrient –rich food items in bulk is a great way to create simple and delicious meals in minutes all week!  

We all know that skinless, boneless chicken breasts are a fantastic source of natural protein.  Brown rice is a high fiber whole grain that naturally keeps blood sugar stable when paired with a protein and fat in a meal.  The challenge is, how do you make these two nutrition stars go from bland to wow?  It’s simple with these tips.

Chicken- I recommend that you buy boneless, skinless chicken breasts and season with a little kosher salt, freshly ground black pepper, minced garlic or garlic powder, dried or fresh thyme and red pepper flakes if you like a little kick.  Bake or grill until moist and no longer pink.  Another option is to purchase chicken breasts with the skin on, season, bake and remove the skin after the chicken is cooked.  Keeping the skin on during the cooking process keeps the meat tender and moist (just make sure to remove it after).  One convenient option to guarantee you have cooked chicken on hand is to purchase a cooked rotisserie chicken at your local market.  Throw on a pair of plastic gloves and remove the skin and bones.  Save the meat in a plastic container for later use.

Brown Rice- Though it’s best to use the brown rice that needs to be cooked for a while, I’m still a fan of instant brown rice because of its convenience.  Make up a batch and store in the fridge for the week.

Now that you have these 2 staple items cooked and ready to go, it’s time to get creative!

 Some delicious combinations that you can stir-fry in a small frying pan within 5 minutes (just make sure to use cooked chicken and cooked rice!):

-Cubed or sliced chicken, brown rice, extra virgin olive oil, kosher salt, fresh black pepper, minced garlic or garlic powder, and red pepper flakes.  Cook until heated throughout.  Top with fresh parmesan cheese

-Cubed or sliced chicken breast and brown rice cooked with Pam Cooking Spray, salt and pepper until heated throughout.  The last minute add your favorite salsa to the pan.  Top with guacamole or fresh sliced avocado

-Cubed or sliced chicken breast and brown rice cooked with Pam Cooking Spray, salt, pepper, garlic and oregano until heated throughout.    The last minute of cooking add your favorite marinara or tomato sauce and fresh herbs like basil.  Top with a small amount of fresh mozzarella, ricotta or parmesan cheese

-Cubed or sliced chicken breast and brown rice cooked with sesame or peanut oil, salt, pepper, garlic, your favorite stir-fry vegetables and a dash of low sodium soy sauce.

 

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This weblog is sponsored by VeniceNutrition.

In addition to protecting your skin from harmful elements like the sun and pollution, many people are surprised to learn that healthy, youthful skin can be achieved through a balanced diet, plenty of water, the right supplementation and even regular exercise!  As our skin is exposed to elements and as it ages, free radicals (unstable molecules produced by sunlight and pollution) cause damage such as inflammation, wrinkling and an increased risk of developing skin cancer.  While it’s impossible to have the perfect skin you did in your teens without surgery, it is possible to heal, protect and dramatically improve dry, itchy or wrinkled skin naturally from the inside out with this simple guide.
 
A Balanced Diet Is Key

For beautiful skin, take a good look at your nutrition.  Does your daily intake include fruits and vegetables loaded with vitamins and antioxidants to combat damaging free radicals?  Are you avoiding processed food that is high in saturated fat?  Are you including healthy fats like Omega 3 Fatty Acids to hydrate, and plump your skin with moisture to give it a youthful glow?  The following foods should be included in your diet on a regular basis for moist and healthy skin:

Selenium -- Brazil nuts, turkey, cod
Vitamin B-2 -- Milk, enriched grain products, eggs
Vitamin B-6 -- Chicken, fish, nuts
Vitamin B-12 -- Clams, liver, trout, fortified cereals
Vitamin C -- Citrus fruits, red peppers, broccoli
Vitamin E -- Sunflower oil, whole grains, nuts
Omega-3s -- Salmon, flaxseed, safflower oil, walnuts

Supplement your Diet for Optimal Results

Ideally you would get all the vitamins, minerals and antioxidants you need for healthy skin (and a healthy body!) through diet alone.  The reality is due to busy lifestyles, stress and neglect, many of our diet’s are lacking these important nutrients, and that’s where the right supplements can fill the voids.
Research shows that the following can dramatically improve your skin:

Vitamin C & E & Selenium- These powerful antioxidants actually increase your skin’s healing power and prevent further damage, thus protecting skin against sun damage and skin cancer.  They also work to reverse wrinkles and discoloration from age and the environment.

B Vitamins-  The B vitamins are critical for skin cells and a deficiency could cause dry, itchy skin.

Where can you find Vitamin C & E & B & Selenium?

A great multivitamin, such as Vita-Boost, contains all three antioxidants.  In addition to improving your skin, Vita Boost also improves the health of your entire body.  Healthy Greens, contains Vitamin C, E and Selenium, along with a variety of enzymes, vitamins and minerals.  You may also want to add an individual Vitamin C and Vitamin E supplement to your daily diet.  You can find Vita Boost and Healthy Greens by visiting our online store www.VeniceNutritionStore.com   Always consult your physician before taking supplementation, as your individual needs may vary according to your health and any other medications or supplementation you take.

Omega 3 Fatty Acids-   Essential, healthy fats can make a positive impact on your skin as well by increasing your skin’s natural moisture barrier. An excellent way to make sure your getting enough of these good fats in your diet is to use a supplement.

To improve the moisture in your skin, consider a supplement like Essential Lipids which contains a unique blend of seven types of fat (in addition to Omega 3’s).  Essential Lipids also promotes weight loss, and increases your energy and immune system.  Always consult your physician before taking supplementation, as your individual needs may vary according to your health and any other medications or supplementation you take.

Add More H20!

To avoid dry, itchy and flaky skin, increase your water intake.  Plain old H2O hydrates your body from the inside out, giving your skin a fighting chance against the elements.  We recommend that you aim for at least 8 glasses of water per day.

Try a cup of Green Tea!

Flavonoids, a powerful form of antioxidants, are abundant in green tea.  According to research, regular tea drinkers who drink two or more cups a day have less risk of strokes, heart disease, better cholesterol and even improved skin.  The flavonoids in green tea may even help protect your skin from cancer and inflammation, so drink up!

Get moving for better skin!
 
We all know that exercise is critical for weight loss, stronger bones and a healthier body, but did you know it also improves the look and feel of your skin?  As you exercise, you increase circulation, helping to deliver important nutrients to your skin.  Exercise also helps to produce collagen, which naturally gives your skin a youthful, plump appearance.

With a few healthy lifestyle changes, along with some key food items and supplements added to your diet, you can make a dramatic difference in the health and future of your skin. 

*All information derived from webmd.com

The Venice Nutrition Team

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This weblog is sponsored by VeniceNutrition.

What’s the Fastest Way to Lose Weight?

It’s a simple question and one that our entire Venice Nutrition teams gets asked quite frequently, especially as the New Year rolls around!   We live in a fast- paced world where our every whim and need has a quick solution.   We are fortunate enough that if we want something, anything, we can have it fairly quickly.

As you know, that’s not always the case with losing weight, and it’s frustrating when we are so used to getting what we want right now.  A better question to ask is, “How can I lose weight the right way and permanently?” because the fastest way to lose weight isn’t always the most effective!

Though there are plenty of ways to lose weight fast, such as diet pills, fad diets, skipping meals and over-exercising, the long term repercussions may have you thinking twice.  There’s no arguing that quick fixes cause a quick drop in weight.  The challenge is they are NOT permanent solutions and ultimately lead to unbearable cravings, fatigue and worst of all, a loss of lean muscle mass and slower metabolism.  The end result?  When you stop “dieting” your stuck with a body that has a higher fat percentage and a much slower metabolism, thus causing you to have a harder time losing weight down the road.  As a Nutrition Coach, I’ve seen it time and time again.  And I admit that prior to learning how my body worked and the best way to fuel it, I’m guilty of crash dieting when I was younger as well.  My clients that have a long history of crash dieting and extreme weight loss always have a slower metabolism and a harder time keeping weight off in the long run.  And my goal is always the same; re-train their minds, then their bodies to reach their goals permanently!

The great news is through a solid health plan and a little patience, anyone (even those with a diet-packed past) can lose weight, and get fit and healthy permanently.  Here’s how!

The first step is simply education, and that is why your personalized Venice Nutrition program provides you with so much information about how your body really works.  Once you understand how your body works, you can learn to make it work for you.  I invite you to take some time to read through your software program, particularly your Education Tab, the Help/ Support Tab and the newsletters.  It’s a lot easier to make the right decisions and come up with solutions when you have the education to do so!   

Next is creating a game plan that works for your lifestyle and that includes optimizing your Sleep, Nutrition, Exercise, Supplementation and Water habits.  Each of these components is critical in achieving your goals.  Why?  Sleep is the foundation.  Remember, you are what you metabolize.  Without restful and consistent sleep, you can’t metabolize nutrients properly, thus dramatically slowing fat loss.  Through a solid nutrition plan based on blood sugar stabilization and the right type of cardiovascular routine, you are able to burn the body fat, build lean muscle mass and increase your metabolism, even while your at rest!  Adequate water intake is critical for normal cell metabolism (not to mention dehydration causes bloat, fatique and cravings!).  Lastly supplementation helps to deliver the vitamins, minerals, enzymes and every other nutrient you may not be taking in through diet alone, thus promoting a healthy body weight and healthy body.

Of course,   the science behind Sleep, Nutrition, Exercise, Water and Supplementation is vast (and why I encourage you to read through your software!).  My point is that each of these components all make up a piece of the pie and with a slice missing, optimal results are not always achieved.  That’s not to say that you have to perfect each one; life doesn’t always allow for that!  Just know that even mild improvements in each area will make a dramatic and positive difference in how fast you reach your goals.  The best part of all is your personalized plan with Venice Nutrition looks at you as an individual and guides through all the components of your health.

So when someone asks me, “What’s the fastest way to lose weight?”, I give them my honest answer.  I tell them, “The fastest way to lose weight is to follow a nutrition plan centered on blood sugar stabilization and a cardio routine that is based on science.  Make it a goal to work on achieving consistent and restful sleep, drink atleast 8 oz. of water per meal and at the very least, take a multivitamin and fish oil supplement.  And lastly learn how your body works so you can make it work for you!”
 
It may not be the answer they were expecting, but it’s the truth.  Sure, I could recommend a quick fix, but in the long run, it will only cause them more time, frustration and more body fat.  If you think about it, the quick fix doesn’t seem so easy after all!

Valerie Cogswell

Venice Nutrition Coach

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This weblog is sponsored by VeniceNutrition.

It’s that time of year again.  The holidays have officially come to an end. The endless food and party invites have dwindled.  And it’s time for us to take a long look at ourselves and decide what goals we want to achieve as the New Year stands before us.  Many of us will make a lofty New Year’s Resolution such as “I will lose 20 lbs or I’ll work out every day.”  Though there’s nothing wrong with setting the bar high, I’ve found that all too often we set the bar too high, and in turn set ourselves up for failure!  As a Nutrition Coach (and one who has been known to set unrealistic  New Year’s Resolutions myself), I have found that there is a much more effective way to setting, sticking to, and actually achieving your New Year’s Resolution.    Make a change this year and reach your goals with the strategy below!

It starts with creating small, attainable and specific goals.  Some examples:
I will stop skipping meals.
I will add an extra 5 minutes of cardio on to each session.
I will eat only 1-2 low quality carbs per day.
I will drink an extra 12 oz. bottle of water each day.
I’ll take my supplements each morning with my breakfast.
I’ll prepare some easy, high quality food every Sunday to have on hand for the week like chicken breasts for example.

Notice that these goals don’t focus on the end result such as weight loss or having perfect abs.  So what makes this strategy so effective?  By setting small, attainable goals like the ones above, you create life- long habits you can practice daily.  These small habits are easy to achieve and lead to a sense of satisfaction each day.  “I drank my extra bottle of water today….. woohooo!”  Best of all?  These small habits over time will lead you to your desired end result such as weight loss or a firmer body!  So Step 1 is breaking out a pen and paper and creating these realistic goals that you can work on every day.  To do this right, ask yourself, “Where am I struggling?  What part of my plan am I truly neglecting?”.  Then create a small, attainable goal to remedy the situation.

The next step is simple.  Take that list of goals you created for yourself and post it in plain view.  Maybe you stick it to your fridge or desk at home.  It doesn’t matter as long as it serves as a constant reminder.

Set yourself up for success!  Some easy ways to start?  Clear out any junk left in the house, or delegate it to one cabinet in the kitchen that’s out of sight.  Make a grocery list of healthy and delicious items you know you’ll want to eat.  Prepare healthy, high quality foods in bulk for the week like brown rice, chicken and vegetables and store in the fridge for quick grab and go meals.  Try a new recipe in your recipe tab for a change of pace.  Stock up on protein bars and store a few in the car, in your purse or briefcase and at work for back up.  Layout your workout clothes the night before so your ready the next day.  Plan a “back up” workout you can do at home in case you don’ t have time to get to the gym.  It could be a pilates video, or may include having some resistance bands and a mat at home for a customized routine.  The point is that being prepared is the difference between success and failure.  You can have the best intentions and without preparation, your less likely to follow

Next, get back to journaling, if only for a week or two.  Record what your eating, when and record your successes as you achieve the goals you set for yourself.  Did you remember to take your supplements this morning?  Excellent!  Make note of it in your journal.  This positive reinforcement is a proven motivator that leads to success.  Journaling will also help reveal anything you are missing and may lead to a new goal to add to your list.

Who else do you know that is trying to live a healthier lifestyle?  Maybe it’s a friend, spouse, neighbor or co-worker that you can “buddy up” with to keep each other in check.  It doesn’t mean you need to work out together every day.  The buddy system can be as simple as checking in with each other each week to make sure your on track and achieving your goals.   Have lunch once a week , order healthy and discuss your progress and journal.  Ask for advice and any strategies that work for your buddy that you can adopt into your own lifestyle.  Remember, you have the power to motivate someone else to succeed, just as they can for you.

And lastly… like what you do.  If you hate running but have decided it’s the only way you’ll get the results you want, your probably not going to stick to your new running routine.  If you dislike brown rice even though you know it’s good for you, it’s just going to sit in the fridge.  Find activities you enjoy and make the most of them.  That’s not to say you’ll always be ecstatic when it’s time to work out, but having a fun activity makes all the difference.  Sometimes it’s as simple as changing something you don’t find enjoyable.  I have a client who hates the treadmill but changed her mind when she realized her local gym had small TV’s attached.  Now she looks forward to her watching her favorite tv show while doing something good for herself.
 
Remember, this year make a resolution that is realistic.  Daily, realistic goals turn into permanent habits.  And healthy habits turn into success!  Happy New Year!

Valerie Cogswell
Nutrition Coach and Head Chef

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This weblog is sponsored by VeniceNutrition.

We know it’s cold outside now, but spring is just around the corner.   Those bulky sweaters you love will  be replaced by short sleeves and tanks before you know it!  These days, everyone is looking to firm and tone more than just their abs and thighs.  Having tight, sculpted arms is a popular request and can be achieved in 3 easy steps.

1.  Nutrition is key.  We know we’ve said it before, “Without the right nutrition, it’s impossible to build lean muscle and burn body fat all over, including your arms.”  Take one of our top nutrition coaches, Valerie Cogswell for example.  “Before I learned to stabilize my blood sugar, my workouts felt like a waste of time. I was so frustrated because I took my training seriously; I just never saw the major change I was looking for.  When I started fueling my body correctly, it responded quicker than I ever imagined.  My whole body got leaner, tighter and had more definition.  I was especially impressed with my arms.  By building up my shoulders, I was able to balance my pear shape for a leaner look.  I was also able to eliminate the small pockets of fat on the back of my triceps.”  We keep saying it because it’s true!  Stabilize your blood sugar for a better body- including amazing arms.

2.  Cardio will reveal those lean, toned arms.  You can have impressive muscle in your arms, and if you have a thick layer of body fat over it, no one will ever see it!  Cardio is critical for burning body fat, and if done correctly, can actually help you to protect your lean muscle mass and metabolism.   What’s the best cardio routine?  A mix of white fiber and red fiber training performed through exercises that recruit the most muscle fiber!!  See your Venice Nutrition Handbook, Tips 12 & 13 for details on the most efficient cardiovascular exercise including proper technique, duration and more.

3. Mix up your resistance training and hit all the necessary muscle groups.  Having amazing arms means training your Shoulders, Biceps and Triceps.  Neglect any one of those and your arms will be missing the lean, toned look your after.  Work with a personal trainer to design a routine that targets all three of these muscle groups and make sure to change your routine often to avoid plateaus.  Some effective moves for building better arms?  Push-ups require no equipment and recruit maximum muscle fiber.  Moves like a shoulder press, tricep dips and bicep curls are also effective.  If you are always glued to machines, try free weights or even resistance bands for a change of pace.  If you mostly stick to free weights, give your whole body a workout with push-ups or try a new machine or cables at the gym.  Just make sure that you work with a trainer or workout buddy who can help you to get maximum results and avoid injury.

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This weblog is sponsored by VeniceNutrition.

If you're a sports fan, chances are you'll be frequenting your local bar this season to catch the next game.  Many of our clients have asked us "What should I eat?" at their favorite sports bar.  Though a bar menu isn't typically geared towards a healthy lifestyle, I scanned my neighborhood hangout menu for the healthiest options I could find.

Try:

Instead of fried buffalo wings or tenders, try grilled chicken tenders with a side of buffalo sauce (for light dipping) and carrots and celery sticks on the side

A garden salad with grilled chicken or lean steak tips and low fat dressing on the side

Instead of a high fat hamburger,a grilled chicken sandwich on a wheat bun (if they have wheat) with lettuce, tomato, onions and pickles

A roast turkey and cheese sandwich- skip the mayo, add plenty of veggies and aim for wheat bread if they have it

If you see the menu offers fried seafood like scallops or fish, ask for a grilled version with a side salad

Grilled BBQ chicken plate with a side salad and veggies or a small side of coleslaw

If your a pizza fan, add grilled chicken and vegetables on top and ask your server for the chef to go "light on the cheese".  If the pizza arrives greasy, it doesn't hurt to blot away some of the excess grease with a napkin

If you like to have a few brews with your game, aim for light beer and drink a glass of water in-between to stay hydrated and prevent bloating.  Happy game day!

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This weblog is sponsored by VeniceNutrition.

As a fitness buff and health nut since the age of 15, working out and eating right has always been a big part of my life.  So big in fact, that I became a nutrition coach and head chef for Venice Nutrition, and even was a partner in two Venice Nutrition centers for years.  I loved helping others feel and look their best and coached hundreds of clients throughout my career.   I was at the top of my game and making gains in the industry.  Then in January of 2008, I suffered from a major back and hip injury and my whole world turned upside down.

If you've ever suffered from a traumatic injury or struggled with a disease, then you can probably relate to how scary it is when your body stops working the way it's supposed to.  Throughout my years as a nutrition coach, I've worked with hundreds of clients that have struggled with illness and injury far worse than I ever have; from cancer to lengthy and debilitating surgeries.  Until I lost my health, I never understood what my clients went through. I could sympathize, just never empathize until it happened to me.  I look back now and it amazes me how strong some of my clients were to overcome all that they have.

A serious injury or illness changes you.  It's scary, humbling and painful all at once.  I went from a healthy, fit 26 year old to someone that had a hard time getting out of bed each morning.  The pain was so bad it was nauseating and I stopped enjoying the little things I used to take for granted.  Every day tasks like grocery shopping, clearing the dishwasher and feeding the cat became impossible.  The other part of dealing with a disease or injury that's challenging?  The endless visits to the doctors, the mri's, the x-rays and the fact that not even the best doctors could really tell me what was wrong.  My body was atrophying and the stress was slowly killing my spirit. Add on the fact that month after month I still felt horrible, even though on paper there wasn't all that much wrong with me. I remember asking myself, "Will I ever be "me" again?" 

This blog isn't all negative though.  I just described the horrible part and the good news is, there's a happier ending.  I'm sharing this part of my life in hopes of helping someone else get through a rough time.  Whether you have a serious injury, a loss in life, a disease,hopefully somehow, someway you can learn something from my experience.  Keep reading for the good part.....

Well, it's almost a year later and I can honestly say that I am getting better.  I have less pain than I have for years which is nice to say the least.  This experience has changed my attitude as well. I no longer take life for granted.  I'm grateful everyday for the wonderful people in my life.  I realize I no longer have to be the fittest person in the room in order to be happy. I'm more accepting of my flaws; there's worse things in the world than a little cellulite.   I've learned not to sweat the small stuff.  Even now, I'll hear a friend complain that they had a long day at work or got stuck in traffic and they're in an awful mood.  Not me.  If that's the hardest part of my day then I consider myself lucky.  It was a year long road to get here but I am grateful for the experience.  I took the long road to get here but in alot of ways it was worth it.

Like I mentioned I've learned alot along the way, some things that I believe can really help someone out there who is struggling.  Here's some of the ways, the thoughts, the things I've done or learned that helped me get to my happier ending.

1.  Find the right experts to deal with your condition.  For me, a regular physical therapist provided no relief and only made me worse.  After careful research and the recommendation of a great orthopedic, I found a physical therapist who specializes in myofascial release.  The weekly therapy working on my fascia and the muscular and postural imbalances have made all the difference.  I learned that even severe skeletal issues may be helped by myofascial release and surgery can often times be avoided.  If your suffering, I recommend doing a google search on a myofascial release specialist in your area- they truly are miracle workers.

2.  Take other's suggestions with a grain of salt.  Alot of people would say careless things to me without meaning to like, "take some tylenol and get some rest. You'll be better in no time."  Or my personal favorite; "just don't think about it".  I know that these people mean well and care about me and until your in a situation like this it's impossible to know the right thing to say to someone who is struggling.  So when someone I love says something so thoughtless, I no longer get angry.  I smile and say, "that's a great suggestion, thanks" (even if it's the worst piece of advice I've ever heard!).

3.  You have to believe you'll get through it.  If you've ever struggled with a serious loss, injury or illness you think you'll never get out of the blackhole.  And if you keep thinking this way, you won't.  I realized six months into my injury that I had to believe I was going to get better.  And after a while, day by day, I slowly did.

4.  Record your successes.  I have days even now when I am so frustrated because I can only walk for 35 minutes versus the hour long intense cardio workouts I used to do.  I've learned that by recording the good stuff like, "I have less pain today than 3 months ago." or "I can walk 35 minutes now instead of 10 minutes like before" or "I am getting stronger", I have something to look at as a measure.  So when I'm feeling sorry for myself, I'll break out my little notebook with my successes in it and remind myself of the progress I've made.  These little successes keep me going!

5.  Accept where you are at this very minute.  This advice was given to me by my physical therapist and I value and respect what she has to say.  Not only has she seen the worst injuries, she's also struggled with a major injury herself.  She's taught me that accepting where I am and how I feel at this very minute is healthier than asking myself, "Why aren't I 100% yet?" or "When will I be 100%?".

6.  Find activities you enjoy that don't cause you pain.  When I'm in pain and everyone else is out and about pain free, I have found that I need something to keep busy that I truly enjoy.  For me that's reading a great book, playing with my new kitten, or watching a re-run of Sex and the City or Sopranos.  Sometimes it's as simple as having a cup of tea.  By having some go-to activities that I can do even in pain, it helps to take my mind off of my injury.

7.  Don't let the fear rule your life.  Prior to my injury, I drove too fast, I lifted weights too heavy and I thought nothing bad could happen to me. Clearly I was wrong!  After I got hurt,  I went in the other direction; I became fearful of getting hurt so much that I avoided living my life.  This obviously was not the answer either.  Balance has always been a struggle for me in day to day life; I'm usually all or nothing, but this experience has taught me to find the balance.  No, I should not try to squat in the gym right now, but yes, adding an extra 5 minutes on to my cardio routine might be something I can handle (and a new success to record!).

So I've walked down a long, long road and I've come out a stronger, kinder, lighter person on the other end.  I hope my experience can help someone out there to get through their pain a better person as well.

Valerie Cogswell

Nutrition Coach and Head Chef

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This weblog is sponsored by VeniceNutrition.

You know how busy your mornings can be.  You eat a fast breakfast, get in a sweat busting workout, shower, dress and just barely get to work on time.   And if you have a family to get out the door, your mornings are probably twice as challenging.   When you finally get to work you realize you don’t have any healthy meals packed for the day.  “Oh well”, you think.  I’ll get a salad at lunch and eat when I get home.  But what happens when you skip your mid morning and mid-afternoon snack?  What happens if you don’t get a balanced lunch?  Skipping meals and snacks can only lead to one thing……a ride on the very unpleasant blood sugar roller coaster.    Which means a energy crashes, sugar cravings and fat storage; not exactly what your looking for to get you through a busy work day.  The good news is it’s easy to eat well at work with a little know-how and preparation.  Whether your in meetings all day or are a travelling road warrior, anyone can do it!  Here’s how.

Tip #1- Prepare the night before for the next day.  Every night, my most successful clients take just 5 minutes to pack a lunch and two quick snacks (one for mid-morning, one for mid-afternoon) for the next day.   Some of my clients make it their ritual to pack their lunch the minute they get home from work, others prep after dinner.  Either way, packing the night before is one of the best habits you can make.  This way in the morning, there’s no worries.  You just grab and go!

Tip#2-  Have the right food on hand.  The next time your at the market, ask yourself what lunch and snack items would work for your busy day.  Do you sit at a cubicle and have the liberty to enjoy a more filling snack mid-morning and afternoon, or do you need something that you can munch on discreetly and finish within minutes?  Do you have access to a fridge at work or would purchasing a small cooler to store under your desk work for you? Is there a microwave you can use for lunch?  Asking yourself these important questions can help you to prepare successfully for your day.

Some easy snack ideas:
-Protein bars (can be eaten very quickly and discreetly!)
-protein powder in a shake cup with some water, a side of fruit and nuts
-string cheese and fruit
-cottage cheese, fruit and nuts (pre-mixed the night before)
-Fage Greek Yogurt Parfait (see your  Recipe tab, pre-mixed the night before)
-a quick turkey and avocado or turkey and cheese wrap

For lunch:
Quick tip:  For creative lunch ideas, purchase containers with lids such as gladware so you can pack leftovers from dinner or even salads with chicken for example.  This way, the options are endless.  If you made turkey meatballs with sauce for the week, they would make a great lunch.  Just pack in your gladware the night before and go!  And of course a sandwich or wrap is always an excellent choice.

Tip #3- Fit proof your work environment, just in case!  Even if you are always in the habit of packing the right stuff the night before, life can get in the way.  If you ever forget to pack or run out of food at home, it’s a good idea to keep a few items on hand at work. 
Protein bars are easy to store and don’t require refrigeration.  Keep a few at your desk and in your purse or briefcase.  If you do have a fridge at work, keep fruit and string cheese there for last minute snacks.  Also, protein powder, fruit and nuts are easy and can be stored at your desk at work.

With the right preparation and mind set, it’s simple to get in your balanced meals and snacks even at work.  Just use the 3 tips above and I guarantee your eating habits at work will improve!

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This weblog is sponsored by VeniceNutrition.

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

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This weblog is sponsored by VeniceNutrition.

As always, the Venice Nutrition team has been listening to our members!   You asked for a "one-stop" place for additional education, tools and tips and we've delivered.  The new Education Tab, (previously the Forum Tab), located inside your personal plan, contains a wealth of health info.  Our goal was to provide you with the education, motivation and pointers that can't be found inside your VN online handbook.  This tab is a compilation of the tips and tricks we share with our one- on-one clients in our offices, now available to you online! 

Of course the Education Tab still includes the community forum where you can ask questions and share tips for success with nationwide coaches and members.  In addition to the forum, we've added a few more exciting highlights to the Education Tab. 

Check out Mark MacDonald's Corner.  As you probably know by now, Mark MacDonald is the creator of the Venice Nutrition system, and he is resposible for coaching thousands of clients to success with his knowledge and motivational techniques.  Here you'll learn from Mark how to make your plan really work for you, and move past any tough challenges you may be facing.  His inspirational messages section is incredibly powerful and really explores ways to combat the emotional road blocks like stress, depression and trying to fit nutrition and fitness into your lifestyle.  After reading Mark's history in the Welcome Message, you'll see how Mark has struggled with his physique, goals and emotions and how his inspirational messages that he shares come from his own experiences. 

The Nutrition and Fitness section digs deep into all of the aspects of creating a healthier lifestyle including such topics as eating well while traveling or dining out and how to stay on track when life gets hectic.

We invite you to explore this inspirational and educational tab today to learn more about how to make your plan work for you and how to achieve all of your personal goals.

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This weblog is sponsored by VeniceNutrition.

What does it mean to eat "clean"?  If you've ever read a fitness magazine or had a friend who takes their nutrition very seriously, chances are you've heard this term before.  Basically eating clean means choosing high quality, un-processed foods as often as possible.  People eat "clean" for a lot of reasons, mainly to get in the best shape of their life! 

As a nutrition coach whose worked with hundreds of clients including the fittest of the fit (like athletes and fitness competitors), I've taught many people how to go from eating well (balancing their blood sugar with frequent meals consisting of the right ratio of protein,carbohydrates and fat ) to eating clean, if they are up for the challenge.  In reality, eating clean isn't very difficult at all and the benefits far outweigh any of the costs.  For instance, when you eat clean, you lose body fat faster and your lean muscle mass is exposed, leaving you with that toned sculpted physique that so many of us crave.  How?  Clean, natural foods stabilize your blood sugar better and longer than processed foods.  Not only will you look better, you'll feel alot better too.  Eliminating processed foods really brings out your energy levels and reduces cravings to nothing! 

So how can you eat clean?  First you have to know which foods are clean and which aren't (and remember, there are no "bad" foods.  All foods, even the unhealthy ones have a place in our diets from time to time.).  A good rule of thumb to help you remember which foods are "clean" are to think of food items that are natural, not man made.   For example, whole natural chicken breasts or eggs are cleaner for you than deli turkey breast or cottage cheese.  Sweet potatoes are a higher quality choice than bread, even whole wheat.  Why?  Because bread is processed and sweet potatoes are natural.  For an entire list on the Highest Quality Foods, please log in to your program and see your Quality of Food Chart located in your 15 tips for success. 

Is eating clean just for "athletes"?  No way!  I've had plenty of clients that just want to get their body to a level they never thought possible.  Eating clean is healthy and safe, so why not?  Which brings me to my next point.  If you do choose to eat "clean" it doesn't have to be forever.  I myself have periods where I will eat cleaner for a few months, typically before and during the summertime.  Once winter rolls around, I still stabilize my blood sugar by eating frequent, balanced meals.  I just don't always eat the "cleanest", highest quality foods on the list.

Here are some tips to eating clean that will help you take your body to the next level.

1.  Ease your way into it.  If you give up all processed foods overnight, chances are you'll just end up wanting them back the next day!  Try going clean with just one meal a day until or try aiming for all clean proteins to start.  And remember, eating completely clean may not be practical for your time schedule or lifestyle or even your tastes.  You may want to slowly incorporate cleaner foods here and there into your diet.  You will still get great results that way.

2.  Switch it up and be creative.  Clean food can be exciting if you get creative (and boring if you don't!).  Instead of just a plain apple, chop it up and add cinnamon and stevia.  Instead of plain sweet potatoes, make sweet potato fries.

3.  Remember to indulge here and there.  After a whole week of eating clean, if you have an occasional craving for something not-so-clean, go for it.  Unless your competing in a fitness competition, there's no reason not to indulge here and there.  Bonus- you'll notice that when you eat very clean, the occasional cheat meal doesn't make a dent in your results!

If you're ready to look and feel your best, give eating clean a try. 

Valerie Cogswell

Head Chef and Nutrition  Coach

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This weblog is sponsored by VeniceNutrition.

Like any holiday, Haloween can be a tempting time to overindulge in treats. Even if you don't have children, you may have purchased candy to pass out or be attending a few parties.  No worries! There are a few tips and tricks you can use to enjoy Haloween and still stay on the healthy track.

Prepare!  If you know you'll be attending a Haloween party Saturday night, try to eat "clean" throughout the week, especially the day of the party.  Have a small, balanced snack, like a protien bar or even a half a sandwich an hour before the party so you don't arrive "starving". If your blood sugar is stable before you even walk in the door, you're alot less likely to overindulge once you get in.

Bring a healthy treat or snack.  There are so many fun and delicious dishes you can bring to a party in place of the typical high fat, high sugar fare.  Chances are, there's a few other people will be there that are trying to stay fit and will appreciate your efforts!

If your going to drink, aim for red or white wine or light beer.  Sip a glass of water in between each drink to help reduce bloating and a bad hangover the next day.  Also, you can go lighter on the "carbs" at the party if indulging in alcohol to keep your blood sugar stable.

If your buying alot of candy to pass out, or if your kids will be bringing home tons of it Haloween night, put it away as soon as possible.  I'm a big believer in "out of sight, out of mind".  If a plate of cookies is sitting in front of me on the kitchen counter, I instinctively want to grab one each time I pass the kitchen.  But if I keep the plate on top of the fridge where I can't see it (and have a hard time reaching it), I'm alot less likely to grab for it.

Aim for a great workout the morning of and/or the following day so you can burn a few extra calories.

And don't forget, it's fine to indulge here and there, especially on a holiday.  Just make sure to get your blood sugar back to normal at the next meal by eating a little protein,carb and fat.  The sooner you get your blood sugar back on track, the better.

Happy Haloween!

Valerie Cogswell

Head Chef and Nutrition Coach

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This weblog is sponsored by VeniceNutrition.

The supermarket can be an intimidating place for those embarking on a healthy lifestyle.  There are so many items, so many brands of each item and alot of nutrition labels.  The next time your heading to the grocery store, add these easy tips to your shopping list.  This way you can make sure that your cart is isn't loaded with the unhealthy stuff that can sabotage your goals.

1.  Don't go hungry.  This is a big one!  Ever notice when you do visit the grocery store hungry, you end up buying everything in site?  Have a snack before you hit the store.

2.  Have a list written out ahead of time.  In fact, customize an automated grocery list with your customized health plan at venicenutrition.com.  Once you have your list, try to stick to it.

3.  Buy the majority of your groceries along the perimeter of the store.  The perimeter contains the "healthiest, least processed" foods like fruit, veggies, meats and dairy.

4.  Allow yourself one treat to purchase each trip in individual servings if you can handle it being in the house without over indulging.

5.  Try a new recipe each week from your meal plan tab to keep your lifestyle fresh and exciting.  Add the new ingredients to your list.

6.  Change it up once in awhile.  Visit a Whole Foods, Trader Joe's or local farmer's market so you can experiment and be exposed to new foods.

Good luck on your next shopping trip!

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This weblog is sponsored by VeniceNutrition.

Your at the gym with the intention of getting in a full workout; your cardio exercise and your weight training routine.  The question is, "which should you do first?".  Both cardio and weights are necessary to build lean muscle mass and burn fat to reach your goals.  The way to get the best results?  Weight train first, then follow it with your cardio.

By weight training first, your able to put your all into it, and really make the most of your workout.  If you hit the treadmill or stair climber first and try to follow it with your lifting routine, your resistance workout will suffer. It all comes back to blood sugar stabilization- if you exhaust your sugar stores with cardio first, you won't have anything left for a great lifting routine.

So if you typically begin your workout with cardio, try weight training first to get a better workout and faster results.  A few tips for success:

-A 5 minute walk on the treadmill to warm up prior to weights, followed by your full cardio routine is ideal

-Drink plenty of water to stay hydrated and prevent exhaustion

-If you find that you "crash" mid workout, a few bites of a protein bar will help to restore your blood sugar levels.  And remember that the best way to prevent a dip in blood sugar during a workout is to eat a balanced meal or snack before and after your routine.

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This weblog is sponsored by VeniceNutrition.

As a nutrition coach for clients of all backgrounds and goals, I know how different each of our lifestyles may be.  What's the one thing we all have in common?  We are all busy.  Whether I'm working with a teenager who is balancing school, sports and a part time job or a CEO of a company who travels nationwide weekly, everyone has struggles and challenges, particularly with making their health a priority.  It's reassuring to know that your not alone, and that everyone of us has the opportunity, no matter how busy we are to make our nutrition and fitness goals a reality.  I have found through years of working with close to a thousand clients, that those who keep a food journal are most successsful in managing their health and reaching their goals, both short term and long term.

If your serious about reaching your goals, nows the time to journal.  Why?  For a number of reasons.  If your working your program on your own (meaning without a nutrition coach), you need to be your own guide.  If you have a week of journals to reflect on, you'll be able to identify your successes, and where and why you may have been struggling.  For instance, if you end up overeating and craving carbohydrates late in the day, by taking a look at your journal you can identify why.  Perhaps you skipped a meal early on, or waited too long to eat.  I have seen that journaling not only holds my clients accountable, whether it's to themselves or me, but keeps them motivated.  A great day of eating well and exercising is a huge accomplishment, and when it's staring you in the face, it leads you to more great days of eating well and exercising!

If you are working with a coach, keeping a food journal allows him or her to find any weaknesses, address any issues and keep you from hitting plateaus.  As a trouble shooter, I can easily look thorugh someones journal and show them how to make minor adjustments to feel better and reach their physical goals faster.

Keeping a journal doesn't have to be hard.  It can be as simple as jotting down the time you ate,a shorthand of what you ate.  You can also keep track of your water intake and exercise if you feel it necessary.  Your online journal is such a fast and easy tool for keeping your meals and exercise in check, and can be accessed from home or work.  And keep in mind, that you don't need to journal forever.  Even a week or two can make a dramatic difference. I still journal occassionally if I hit a plateau or I feel myself slipping and I've been teaching nutrition for years!

Valerie Cogswell

Head Chef and Nutrition Coach

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This weblog is sponsored by VeniceNutrition.

Alot of people, particularly women, fear that weight training and eating clean will lead them to get big and bulky.  This misconception actually prevents some peopl from working out and eating well, thus sabotaging their efforts to be lean and fit.  The truth is muscle actually takes up 3 times less room than fat.  In other words if you were staring at 5 lbs. of lean muscle mass and 5 lbs. of body fat, the muscle would actually be 3 times smaller.  Muscle does not weigh more than fat (another huge misconception!).  It is just more dense and best of all, muscle is responsible for burning body fat.  Every pound of lean muscle mass burns approximately 50 fat calories a day.  So the more lean muscle mass you have, the leaner and fitter you will be!

That being said, some people, including some women, have a body type that naturally packs on lean muscle and size.  We believe a muscular body is a beautiful one, but for those that are trying to lean out, it can be frustrating.  Here's what you need to know to lean out but still protect your lean muscle mass.

Eating clean should be your number one goal for the reason listed above; it helps you to protect lean muscle which takes up much less room than fat.  Most importantly, it helps you to burn fat faster.  People who look bulky usually have great lean muscle mass but it is covered up by a layer of fat, thus adding too much "bulk".  Eat clean to reduce your body fat.

Add the right cardio.  Make sure that your doing both your red fiber and white fiber training.  Not sure of the difference?  Check out the exercise section in your online handbook under the Help/Support Tab.  Doing the right kind of cardio, the right way will help you to lean out and boost your metabolism.  Believe it or not, not all cardio is created equal!

Weight train the right way.  Even if your naturally muscular, you still need to have a resistance training routine to keep your metabolism revved up and to burn body fat.  The key is working with a personal trainer or expert who can customize a routine specific to keep you lean, not bulk you up.  Typically this includes lifting lighter weight with higher repetitions.  For example, instead of 3 sets of heavy squats at 10 reps, you may want to do squats on air (lifting only your body weight) on a bosu ball to engage your balancing muscles until fatigue.  Applying this principal overall can help you to burn fat, protect muscle and lean out.  We also recommend looking into yoga and pilates to stay limber and elongate the muscles.

Lastly, make sure to stretch.  Not only does it prevent injury, it also helps to elongate your muscles.

Like we mentioned before, we envy a muscular, fit body!   Your goals are your own and if one of them includes leaning out and preventing bulk, the tips above should help you to achieve that.  Good luck!

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This weblog is sponsored by VeniceNutrition.

Food is meant to be enjoyed, even while trying to eat "healthy".  The challenge so many people have is trying to learn how to make their meals taste great without the high calorie extras like dressings, butter, tons of cheese, and oil.  The truth is there are so many fresh, unique and delicious ways to kick up the flavor of your food without sabotaging your nutrition and fitness goals.  Here are some yummy ingredients and ways to add them to your favorite foods for power-packed flavor!

Salsa- whether you make it yourself with fresh tomatoes, onion, peppers, cilantro and olive oil, or add a kick to it with fresh mango, pineapple, or peaches, or buy it store bought, makes a beautiful topping on chicken, fish shrimp, pork tenderloin, and even sandwiches and wraps.

Guacamole- it's high in fat but it's heart healthy fat and is delicious on sandwiches and wraps. It's a great replacement for mayo and creamy dressings.  It's delicious on salads with salsa (in place of traditional dressing) and even good mixed with grilled chicken, salsa, some brown rice and veggies.

Hummus- A great topping for sandwiches and wraps.  Try a unique flavor like roasted red pepper hummus or garlic and herb.

Herbs- When's the last time you bought fresh cilantro, basil, or rosemary?  These herbs are powerful in flavor and add a freshness to any dish.  Add them in the last few minutes of cooking your meal to retain the freshness. 

Vinegars- Try an aged balasamic or a champagne vinegar, apple cidar vinegar to create your own dressing in place of the bottled kind.  Simply whisk together the vinegar, while slowly drizzling in olive oil.  Whisk in some mustard and season with salt and pepper and garlic.  You can even add in some fresh herbs.

With a little creativity you can make delicious and healthy food that you'll actually enjoy.

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This weblog is sponsored by VeniceNutrition.

Working with a Nutrition Coach at Venice Nutrition is a great way to get the personal support, guidance and tools you may need to achieve your goals.  Our Certified Nutrition Coaches have extensive training in working with clients of all ages, health issues and lifestyles.  They also have extensive training in nutrition, exercise and how the human body works. 

Who should work with a personal Venice Nutrition Coach?  Anyone who is looking to take their body and health to the next level or who needs extra hand holding or guidance in their quest to reach their goals or anyone who would like to learn in depth how their body really works.  It's also great for anyone who would like to achieve their goals faster.  It's an investment and education that will provide you with a lifetime of knowledge.

If you're wondering how one on one coaching works, you have several options. If you live close enough to a Venice Nutrition center, you will meet with a Coach for a nutrition assessment where he or she will listen to your goals and assess factors like your lifestyle, health issues, background with nutrition,dieting and exercise, your sleep patterns, your medication and supplement use and your motivation to succeed.  He or she will explain to you the science behind blood sugar stabilization, how they will customize a complete nutrition, fitness and health plan to suit your unique needs and lifestyle and determine if you are a fit for the program.  If you choose to work one on one with a Coach, he or she will help guide you as to which package option (how long you should work with a coach) to help you to succeed.  You will meet with your coach frequently to evaluate your progress, set new goals to avoid plateaus and work your program into your lifestyle.  You'll have complete email and support inbetween your scheduled visits.  You will learn how to create meals that work best for you and your family and lifestyle, how to properly perform red fiber and interval training and how to make your plan work for you when traveling, at work, etc. 

For those of you that do not live close to a Venice Nutrition Center you have the option of working one on one with a coach through our Phone Coaching Plans, which are just as effective as visiting a center as described above.  You will have scheduled phone appointments with your coach and he or she will also check your journals online and be available for email support inbetween your scheduled sessions.

 If you are interested in learning more about how to work one on one with your own Certified Venice Nutrition Coach, please visit  Our Online System Page  or visit the online store at venicenutrition.com and click on Nutrition Consulting to learn more, or email us at info@venicenutrition.com .  You can also call us directly at 866.700.1524.  We are happy to answer any of your questions and help you to determine if one on one coaching is a good fit for you.

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This weblog is sponsored by VeniceNutrition.

If you've ever felt initmidated in the gym, you are not alone.  Usually this leads to quitting the gym altogether and plenty of excuses.  In fact, most likely your still paying for a membership that you don't even use!  Our team have been in and out of health clubs all over the country for years and it's one of our goals to help our members feel comfortable enough to get their money's worth at a gym and get in a great workout.  Here are some suggestions.

1. Choose a gym that you feel comfortable in right away. If your new to the gym scene, you may want to avoid a health club that is only geared towards athletes and the same goes if your a seasoned gym goer.  Look for a place that you feel at home in.

2. If you can help it, avoid peak times- usually this is 7-9 am in the morning and 5-7 pm at night.  This is when the gym is most likely to be packed,, and if your already intimidated, waiting around for machines can make you feel even more uncomfortable.

3. Dress for success.  Wear gym clothing that you feel comfortable and good about yourself in.  It will be hard to concentrate on chest presses if your tugging on your clothing the whole time.

4.  Hire a personal trainer or ask the sales team for a free walk through and how to use the equipment.  Understanding how the equipment works gives you focus and confidence.

5.  Find a workout buddy.  Enlist a friend, neighbor or co-worker to join you at the gym for morale, a good spot and someone to talk to.

6.  Bring your ipod and listen to music that makes you feel good and takes your mind off everyone surrounding you.

7.  If you see someone who looks friendly or is doing a unique exercise, don't be afraid to say hello.  Chances are, if they are a fitness fanatic, they will be more than happy to "show off" their moves and help you.  If they are new to the scene like you are, they will most likely be relieved to find a friend.

8. Write out your workout plan before you leave the house so you have a map to follow and feel like you have some direction.

9.  Walk in with the right attitude!  Remember that your in the gym to achieve your goals, whatever they may be.  Your not there to worry about what anyone thinks about you and to be honest, they're probably not really thinking about you at all because they are so focused on themselves!  One of the biggest misconceptions is the fear that, "everyone's looking at me!".  Not true.  If everyone was focused on everyone else, who would have time to get in shape?

Good luck!

 

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This weblog is sponsored by VeniceNutrition.

No money for the gym?  No problem.  You can get an effective (and free!) workout anywhere, anytime.  All you need to do is get creative.  Below are our favorite and affordable ways and places to break a sweat.

Hit the beach.  You'll engage more muscle fiber and burn more fat due to the sand's naturally uneven surface.  Whether you choose a walk, a run or a game of volleyball, you'll get an excellent workout.

Take the stairs and not just in your office building.  If you have access to a set of stairs like at an apartment complex or outdoor park, incorporate them into your cardio routine for better glutes and legs.

Invest in portable and inexpensive equipment like resistance bands, medicine balls, small dumbells, an aerobics step, etc.  Create a simple home gym complete with a mirror so you can check your form.  You can even pack the resistance bands when you travel or bring to work for a quick mid-lunch workout.  Even a sturdy chair creates a great base for tricep diips, push ups and stretching.

Hiking is a fun and effective way to burn alot of calories and enjoy the outdoors with a friend.

Organize a walking or running group with friends, neighbors or family and hit the pavement.

Workout videos that feature pilates, yoga, ab routines or aerobic workouts are inexpensive and can easily be done in your living room at home.

Remember, you don't need to invest in a gym to get a great workout!

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This weblog is sponsored by VeniceNutrition.

If you've ever been to your local supplement store, or wandered the supplement aisle at your favorite market, then you know how overwhelming it can be to pick and choose what's best for you.  Vitamins, herbs, fat burners, protein powders.  Where should you begin?  As a master nutrition coach for Venice Nutrition, I believe in and recommend our product line to all of my personal clients because of the quality of ingredients, the scientific information provided and the convenience of having it all only a click away.  The other reason I recommend this line is because it allows you to choose a supplement package that best suits your needs or simply choose individual products and custom design your own supplement routine. 

Although we all have different goals, lifestyles and needs, one thing is for sure.  In today's overly hectic lifestyle, there is no way that we are able to eat such a varied diet that we consume every vitamin and mineral that we need for our bodies to function optimally.  So what is the first supplement you need?  A great multivitamin.  I recommend a whole food liquid vitamin that contains a blend of vitamins, minerals, and antioxidants to promote great health and energy.  A liquid vitamin is easy to digest and added antioxidants are incredibly powerful to combat premature aging.  I also recommend that my clients have a high quality whole protein powder on hand at home and at work for quick and easy meals on the go.  If you like to experiment with different flavors, the Pro-Complete protein powders come in Strawberry (my favorite), vanilla ice cream, chocolate cake and banana.

If your trying to fight fat and strengthen your immune system, Fatty Acids are crucial.  Look for a blend of Omega 3, 6 and 9 (not just one or the other) for best results.  If you are a runner or just active in general, a good supplement to protect your joints and prevent join pain is recommended.  I recommend our Joint Boost because it's a liquid blend of MSM, Glucosamine Sulfate, and Chondroitin Sulfate.  For my clients who are trying to put on lean muscle mass and size, I recommend our K-4 Muscle Enhancer and N.O. Pump Muscle Enhancer for excellent results without having to resort to creatine products. 

And for my clients who want to boost their metabolism and fight fat faster?  R.E.M Fat Burner is an added bonus because it actually increases fat burning power during sleep, which is incredibly neat because you are getting the rest you need while still working towards your goals.

There are many wonderful and effective supplements available in today's marketplace.  If you choose to explore different brands, make sure to research the company and product.  If you are interested in learning more about a supplement package or individualized supplements that best suit your goals, needs and lifestyle, check out your Supplements Tab for more information.

www.VeniceNutritionStore.com

Valerie Cogswell

Head Chef and Nutrition Coach

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This weblog is sponsored by VeniceNutrition.

How can something as simple as water help you to lose weight?  Water, though simple, is critical for weight loss.  In fact, being adequately hydrated will help you to reach your goals at a faster pace.  When you're dehydrated, your body holds on to water weight because it is not getting enough.  The same happens when you drastically reduce calories; your body will actually hold on to stored body fat as a protection mechanism.  It sounds strange but when you take in enough H2O, your body actually releases stored water weight.  Many people are holding on to an extra 5 pounds or more, simply because they are dehydrated.  Being adequately hydrated also helps you to beat sugar cravings.  Ever notice that when it's hot outside, you crave foods like fruit and icecream?  This is because your body is actually craving fluids.  Water also helps to keep you satisfied.

So how can you get in the water you need for great hydration? Start by having one to two glasses every meal and carry a bottle around with you inbetween meals.  Keep a bottle of water in your car, at your desk at work and near by at home, so you can just grab and go.  If you aren't used to drinking alot of water, start very slowly and build your way up.  Drinking too much too soon can actually cause bloating.  See your personalized health plan to see how much water you should be drinking each day to reach your goals.

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This weblog is sponsored by VeniceNutrition.

This is one of the questions we get asked the most.  Alot of males, and even females ask before becoming a part of the program, "Can I put on muscle and size with Venice Nutrition?".  And the answer is, "Yes"  We have worked with thousands of clients who have the same goals; whether they are body builders, fitness competitors, professional and non-professional athletes or even those fitness enthusiasts who just want to put on size.   How can a program that is geared towards burning body fat, obtaining balance within the body and increasing metabolism also work for someone who wishes to gain pounds of pure lean muscle?  The answer is simple; it's science.

Let's lets understand the power of blood sugar stabilization; the science that the entire Venice Nutrition system is based upon.  Stable blood sugar within your body creates homeostasis (balance) and allows you to protect and build lean muscle mass, increase your metabolism and use stored body fat for fuel.  Our system prevents the loss of lean muscle mass (which almost always happens with low calorie, fad or even low carbohydrate diets).  Simply put, blood sugar stabilization achieves many things including building lean muscle mass while simultanesouly burning body fat.  Thus the system can work for anyone with the goal of getting fit, burning fat and/or building muscle.

Secondly the system focuses on not just nutrition but also correct cardiovascular training (which prevents loss of lean muscle mass), and sleep, supplement, and water parameters that aid in muscle building and recovery.  In order for muscles to grow, a few things have to fall in place.  First,  you must break down the muscle fibers through correct weight training (more on that later), next muscles must be fed proper nutrition to grow (that's where the meal plans based on blood sugar stabilization come in) and lastly your muscles must have adequate time and recovery (this is where the sleep and supplements help).

One of the greatest benefits of the Venice Nutrition system is also one of the reasons it works for someone who wishes to put on lean muscle.  Each program is Customized to one's individual goals and lifestyle.  When you become a member of Venice Nutrition, you are asked your specific goals, and if putting on lean muscle mass is one of them, simply check that off on your questionnaire.  The system will take this information, along with the remainder of your assessment to accurately calculate your correct nutritional parameters so you can achieve the goals you desire. 

To recap, building a strong nutritonal foundation based on blood sugar stabilization is the most effective way to build a strong physique.  Consistent and restful sleep, great supplementation and adequate water play an important role as well.  Making sure to have a good cardiovascular routine, training both your red and white muscle fibers correctly is critical to preventing loss of lean muscle.  And lastly, the right weight training routine will help to build muscle while preventing injury and setbacks.

Please keep in mind that if your goal is to simply "tone" and not put on size, that is easily accomplished as well with the Venice Nutrition system.  Remember your program is completely customized with your goals and lifestyle in mind.

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This weblog is sponsored by VeniceNutrition.

For alot of people, the workplace can sabotage your best intentions.  From stress to not-so-health-minded co-workers, you can easily lose focus.  The good news is, there are simple strategies you can follow to fool proof your work and stay in the right mind-set!

First, let's talk about stress because let's face it; every job leads to it!  Many people keep a stash of candy or make a bee line to a co-workers desk for a treat, when they're stressed.  Doing this every day can easily lead to weight gain. not to mention a mid-day energy crash.  The solution is to have a few stress buster strategies on hand.  Make it a point to resort to something other than food when you feel the stress coming on. Our favorites?  Going for a five minute walk, call a friend to catch up, or take a 5 minute meditation/breather session (just keep your door closed!).  For many people, it's as simple as learning how to say "No" once in awhile.  Balance is key to success, whether it's with your nutrition or at work and if your constantly taking on more than you can handle because your afraid to say "no", your may be heading for trouble.  Remember, while you can't control all stressful situations, you CAN control how you deal with it.

Another great tip?  Arm yourself (and your desk and work bag and the company fridge) with quick and healthy snacks like string cheese and fruit, a protien bar (great for those 3 pm pick me ups), fruit, nuts and protein powder.  By having something simple and tasty on hand, you can easily avoid that vending machine or your co-workers candy.  Which leads us to our next point...

How to deal with a co-worker who insists on unhealthy lunch spots or that you share their candy? Food is and always has been a wonderful form of bonding.  The challenge is when your lifestyle differs from those around you; it can feel awkward to explain your healthy choices.  The key is politely explaining that your working towards a healthy lifestyle and trying to save any "treats" for the weekend, when you really have time to enjoy your indulgences.  No one wants to come off as too "strict" with their food rules, and you don't have to be.  By explaining that your just trying to make healthier choices (without judging anyone else for their choices), and you prefer to indulge in a big dinner on Saturday night, you come across as a motiviated individual who still likes to have fun.  If your having trouble finding healthy choices at the local handout at lunch with your co-workers, limit it to once or twice a week, and look up healthy choices on their website ahead of time.  Sometimes you just have to remind yourself  that your goals are your own and stick to them.

And lastly, plan, plan, plan!  When we work with clients one on one in our offices or during phone coaching sessions, we always ask questions like, what time do you have breakfast?  What time do you take  your lunch break?  When can you fit in an afternoon snack at work?  The reason for this is so we can map out a simple food plan that works for your lifestyle.  If you don't plan ahead of time, you may have to miss a meal, which will only cause you to overeat later on. 

Living a healthy lifestyle while having a career can happen with the right tools and strategies in place.  Good luck!

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This weblog is sponsored by VeniceNutrition.

Although weight can be a factor in health and overall results, it is one of the most inaccurate markers for true success!  So many people are slaves to the scale and weigh themselves excessively, thus setting themselves up for dissapointment.  If your weight is up a few pounds, does it ruin your day?  Do you stress about the number on the scale? If so, this blog is for you.

As a nutrition and fitnesss expert, I do my best to teach my clients how to "step away from the scale" and understand their body to truly measure their progress.  What many people don't realize is the human body naturally fluctuates in weight anywhere from three to five pounds a day depending on water retention, if you ate a high sodium meal, lack of sleep, and even menstrual cycles. 

The most effective way to measure your physical progress is to understand Your body.  Is the waistline of your pants a little looser?  Does your coat or shirt button easier?  Are you looking slimmer in the mirror? Do you feel lighter on your feet?  All of these are indications of your body shifting and the fat melting away.

Another key point to recognize is that blood sugar stabilization is an incredibly unique scientific process in which you will lose body fat while building and protecting your lean muscle mass.  If your not losing muscle mass (which is your metabolism- you want to keep it and build it!), then the overall number on the scale sometimes doesn't change as much as it would if you were just "dieting".  Of course this varies depending on how much weight you have to lose but so often I hear a client say, "my clothes fit so much better and I look leaner, but the scale hasn't changed drastically."  My response?  "Great, your right on track!"

So my best advice is to "step away from that scale".  If you must weigh yourself do it only once a week, at the same time of day each time.  And keep in mind, it's only one small indication of success!

Valerie Cogswell

Head Chef and Nutrition Coach

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This weblog is sponsored by VeniceNutrition.

There's a new place in the party scene for us so called "health nuts".  They're called "healthy cooking parties.".  I recently read a great article about this new phenomenon and even found out that a few of my clients do this regularly.  What's it all about?  Rather than friends getting together at restaurants, groups are gathering at someone's home with homemade and healthy dishes (recipe in tow to share) for a delicious and fun night.  Each party varies group to group but the overall theme is the same; share healthy and tasty food in hopes to motivate eachother to be fit without sacrificing fun.   Some creative ideas for your own healthy cooking party: hiring a chef to teach the group, pairing heart healthy red wines with various dishes and passing out binders for everyone to keep the recipes they accumulate.  Has anyone else held or been to a healthy cooking party?  If so, please share.

Thanks,

Valerie Cogswell

Nutrition Coach and Head Chef

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This weblog is sponsored by VeniceNutrition.

Many of our nutrition members and clients have children and once they learn how to stabilize their own blood sugar, they are eager to teach their families how to do the same.  The challenge with children is they don't have the same tastes as adults or the same amount of disclipine (and they shouldn't, after all they're children!).  One of our clients who has a fussy family decided to invent a "game" in hopes to get her young children to recognize and aim for balanced meals.  As she and her husband make plates for their kids at dinner time, they actually ask their kids questions like, which food on the plate has protein?  Their kids have a fun competition with eachother trying to get the answer right.  This type of learning is effective because it's repetitive and engaging, and this particular family swears by it!

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This weblog is sponsored by VeniceNutrition.

One of our goals at Venice Nutrition is to teach you how to use your time efficiently, particularly when your working out.  Let's face it; time is precious and if your taking an hour out of your day to invest in your body and health you should learn how to make every minute count. 

So why is a heart rate monitor so important?  Have you ever seen someone at the gym who trains every day yet their body never changes? Maybe he or she slaves away on the treadmill or in an aerobics class with no noticable results?  This is a great example of someone not using their time efficiently.  A heart rate monitor can help you to avoid this!

A heart rate monitor is typically a chest or wrist strap along with a "watch" that reads your heart beats per minute.  By monitoring your heart rate and staying in your individual "heart rate zone" you can ensure that you are breaking down body fat and protecting your hard earned lean muscle mass.  This is called red fiber of fat burning training, meaning training at a pace that you are breaking a great sweat but not out of breath.  Your individual target heart rate is given to you inside your personal plan.

We also need to train our "fast twitch" muscle fibers otherwise known as white fiber training.  This includes interval training; which can have a major and positive affect on your results, but only if done correctly.  Your heart rate monitor ensures that you are hitting the right intervals and making the most of the workout. 

See your personalized plan to get your target heart rate and make sure to read the cardiovascular sections in your online manual to learn how to perform both fat burning and interval training corrrectly.  Remember your time is important, and your results depend on it!

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This weblog is sponsored by VeniceNutrition.

We were recently working with one of our phone coaching clients and he brought up an excellent issue when it comes to nutrition.  One of the meals in his plan called for chicken tacos. He frequently goes to a casual fast food mexican themed restaurant where he tries to order a healthy version of the taco dish described in his meal plan.  We immediately recommended that he go online to the restaurant's website to view the nutrition information.  Most restaurants, particularly chain restaurants and fast food joints now include the nutrition information on their menu items so their customers can make healthy and informed choices.  Going out to eat is a fact of life for most of us, and a fun one at that!  We highly recommend that you check out your favorite restaurant's websites for nutrition data so you can make the best choices possible.  Often times there are simple and healthy substitutions that can make all the difference in your results.

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This weblog is sponsored by VeniceNutrition.

As much experience as our team of nutrition and fitness professionals have working out in the gym, we know that the same old routine day in and day out can get stale, both mentally and physically.  By changing your workouts and trying new classes and endeavors, you can avoid the dreaded “plateau” that so many of us get caught up on.  How do you find something new that you’ll actually enjoy?  Re-discover what you loved as a kid.  Maybe it was dancing, roller blading or swimming.  Chances are these are still activities that you’ll thrive in to this day.  Find a new workout trainer or friend to keep your workouts fresh.  Some of the easiest ways to scout out a new partner is to speak to your gym and ask if they have a “buddy” system or could suggest someone to pair you up with.  Talk to people in your health club to see what trainers have the best track record and are a good match for you.  And don’t forget to grab a copy of the fitness class calendar that comes out each month and give a few new classes a try.  Many people find that a fun and structured class is just what they need to get to that next level.  Change can be intimidating for many of us and it always gets easier.  Keep your mind open to exploring new activities and your body will thank you for it.

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This weblog is sponsored by VeniceNutrition.

We all know how challenging it can be to fit in a half- hour to an hour a day of exercise. And most of us also know how important that hour of exercise is both mentally and physically.  That hour is your “me time” and it is incredibly important.  It’s your time to unwind and relax.  Physically that hour keeps your bones healthy, strengthens your muscles and immune system and brings you one step closer to the physique you’re trying to achieve.  So how can we all find the time to fit exercise into our hectic day?  The first step is considering your workout a “necessary” part of the day, just like brushing your teeth or paying bills.  Take the time each day to add it to your appointment book (in ink!) and you will be more likely to stick to it.  Most of our members find that even if they promise themselves to workout for only 15 minutes, they will keep going because of the endorphins they feel.  Will you have days, even weeks, when your workout schedule becomes irregular, and working out falls a notch on the priority list? Absolutely.  Our best advice for fitting in your “me time” is making yourself a promise to make it happen.  We all have 24 hours in the day; it’s up to us how we choose to use them.  

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This weblog is sponsored by VeniceNutrition.

As most of you already know, it is easy to forget about nutrition in this fast paced, processed, convenience food crazy world. We all do it. It is easy for other things to take precedence, but if we forget about it for ourselves, we are also likely forgetting about it for our children too. So lets remember some simple things that will not only help to keep our focus, but will also engage, interest, and add to good quality time with our children. Kids love to be involved! They especially love working and eating with their hands. Even if it is not a food they typically eat, I bet you if you let them help prepare it they will. Bright colors and interesting shapes are a bonus. Let them help roll, cut, shape, or mix their foods and I guarantee it will be a success. Try different combinations of healthy foods. For example: Ants on a log. Take a stick of celery, spread a teaspoon of peanut butter in the middle, and add raisins on top. A quick, fun, nutritious snack all rolled up into one! While you are making the snack point out the different food items and teach your child what is good about them and what nutrient they provide to make it a learning experience too!

Nicole Hilburt, RD,CNSD Director of Dietetics

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This weblog is sponsored by VeniceNutrition.