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!

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.

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

Fat is an essential part of our diets. It helps to keep us satisfied and keeps our blood sugar stable.  Remember the low-fat diets of the 90's?  We ate alot of processed carbs (Snackwell Cookies were my personal favorite) and steered clear of any fat.  The result?  A huge craving for.... you guessed it.  More processed carbs.  The bottom line is our bodies need fat, and the best thing we can do for our health is protect our hearts with the good kind of fat.

The easiest way to remember which fats are heart healthy is to keep in mind a few rules.  The heart healthy fats are 1) natural (meaning not man made) and 2) not from an animal.  What are some excellent choices?  Olive oil, canola oil, nuts (unsalted, dry roasted), natural nut butters, avocado, fish oils and flax oil.  This leads us to the "not so healthy" fats such as bottled salad dressings, mayo, butter and the fat found in red meat.  These fats are either man-made or from animals, and can clog our arteries. 

So do your body a favor and aim for the heart healthy fats!  Here's a few easy ways to getting in the heart healthy fats.

-On your sandwich or wrap, choose avocado in place of cheese or mayo.  Or have mustard on your sandwich (fat free) or hummus in place of fattening toppings and a small handful of nuts like almonds on the side for good fat

-On your salad, make your own balsamic vinegar and olive oil dressing in place of creamy dressing

-Have salmon once or twice a week or take fish oil supplements

-Choose natural peanut butter or almond butter in place of Jiffy or Skip (they contain hydrogenated oils).   It's excellent in smoothies and mixed in oatmeal

-Add flax seed oil to your protein smoothies

-cook with olive oil or canola oil in place of butter

A good rule of thumb is to aim for the heart healthy fats for the majority of your meals throughout the day. 

Protein bars are an excellent addition to a well balanced meal plan.  Though not as "clean" as whole food, they are fast, convenient, and if you find the right ones, full of protien, carbohydrate and fat, thus making them a balanced meal or snack.  Of course the goal is to aim for as much whole, clean food as possible (see your Quality of Food Chart for ideas), but for alot of us, they are a necessity because of our busy lifestyle.

So what should you look for in a protein bar?  Aim for a bar that has approximately equal grams of protein and carbohydrates.  For example, around 20 grams of each, will help to keep blood sugar stable.  A bar that has alot of carbohydrates and only a few grams of protein, will cause a spike and crash in blood sugar, leaving you hungry and wanting more.  You should also make sure that the bar you choose has some fat in it (approximately less than 10 grams) because the fat slows the rate of digestion keeping you satisifed and keeping your blood sugar levels steady.

Some things to look out for in a protein bar?  Most, even the balanced ones, are high in sodium, loaded with artificial ingredients and usually have artery clogging saturated fat..  This is why we recommend that protein bars should only be consumed once or twice a day.  Also keep an eye out for "energy bars" which typically are loaded in carbohydrates and sugar and lack the protein you need to keep your blood sugar steady.  Most bars are really just glorified candy bars, but as I mentioned before, they can be a necessity in today's busy lifestyle, and are certainly better than skipping a meal!  Many protein bars can cause digestive disturbances if you have a weak stomach or are allergic to certain ingredients.  Read the label and experiment until you find a bar that works for you.

One thing to note is a quick home-made protein shake is generally a much better option than a bar simply because YOU are in control of what goes in it.  The Pro Complete Protein Powder (found in the Supplement Tab in Venice Nutrition's Online Store) is a high quality and delicious form of protein.  If you add skim or soy milk, some fruit and nuts or peanut butter, you have added natural and clean ingredients that will stabilize your blood sugar better than the artificial ingredients found in a protein bar.  Another excellent option is the Whole Gains Mango Shake, which is high quality and already has a good balance of protein, carbohydrate and fat (again find it in your Supplements Tab in the Online Store)

Here are some bars that have a good balance of protein, carbohydrate and fat

Greens Plus Protein Bar- my personal favorite because it's natural and doesn't contain a bunch of artificial ingredients that you can't even pronounce, never mind spell!  This bar is literally green in color (don't let it scare you!), but tastes like peanut butter and honey (you can't go wrong with that combo!).  Just make sure you get the Greens Plus Bar, not the Greens Energy Bar (which contains very little protein).

Zone Bar

Balance Bar

Cliff Builders Protein Bar

Avid Bar

Detour, Uturn, Oneway or Joyride

Lean Body

Odyssey

Pure Protein Bar

Your BMI (body mass index) is a measurement of health based upon the ratio between your weight and height.  Alot of people falsely believe that if they are in the "safe zone", they are healthy and free of risk from disease.  The truth is, this outdated measurement does not take into account one's body fat vs. lean muscle mass, which is most important in determining one's risk of disease and overall health. 

So what can you do to keep yourself healthy and aware?  First of all, take the number on the scale and your BMI with a grain of salt.  For a more accurate measurement of success, use a good body fat scale to see how much of your body is fat vs. lean muscle mass.  You can also have someone do measurements in places like your waist and hip (this ratio is important in relation to obesity related diseases), your thigh, bicep, calf, etc.  A good personal trainer should be able to help you to take accurate and regular measurements.

Everyone should get regular blood work done including fasting blood sugar levels, cholesterol, blood pressure and even thyroid levels.  Check with your physician to make sure you are on track with all of your blood work and make sure to get it checked regularly. 

If your blood work comes back unfavorably or your body fat percentage is higher than what it should be, now's the time to take action.  Venice Nutirtion can help you to not only achieve the body  you want, but lower your body fat, increase your lean muscle mass and metabolism, increase your energy and improve your health which may help to prevent disease.  We will provide you with the health plan, tools and most importantly the support you need to shift your health in a positive direction. 

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!

Eating well is simple when you have the right foods on hand.  There are several food items that we consider "staples" in our pantry and fridge.  Bring this list with you the next time you make a trip to the market so you always have the right food nearby; it makes healthy meal preparation alot easier.

The following list allows you to keep alot of food frozen like extra chicken or beef and frozen fruit and veggies.  Many of the ingredients have a lengthy shelf-life so you don' t have to worry about food going to waste.

Foods to always have on hand:

boneless, skinless chicken breasts, frozen shrimp, lean ground turkey or beef, eggs or egg beaters, lean low sodium deli meat

Fage greek yogurt, skim or low fat milk, low fat cheese, sting cheese, parmesan cheese

whole grain bread and/or wraps, brown rice, whole wheat pasta, unsweetened oatmeal

sweet potatoes, frozen vegetables, and a few fresh vegetables on hand each week, salad in a bag, tomato or marinara sauce in a jar

frozen berries and a few types of fresh fruit

olive oil, nuts, natural nut butter

Pro-Complete Protein Powder and protein bars

Condiments like salsa, mustard, and balsamic vinegar

By having the above foods on hand, you can easily create endless food combinations. For example, the shrimp can be stir-fried with the olive oil, frozen veggies and brown rice. The ground beef can be made into a meat sauce with the jar of tomato or marinara and can top whole wheat pasta.  The eggs and fresh veggies and cheese can make a great omelete and can be served with fresh fruit or whole grain toast. 

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.

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.

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!

3 pm rolls around and your feeling sluggish, worn down and hungry for carbohydrates or sugar.  Sound familiar?  This is the dreaded sugar craving and it affects more than just your waist line.  It brings your energy down, causes fatigue and a lack of mental clarity.  So how can you kick the sugar craving for good?  Stabilize your blood sugar and you will no longer crave it!

We have worked with thousands of clients nationwide and one of the main goals of every client is to increase energy mid-aftermoon and get rid of carbohydrate cravings- whether they are the salty or the sweet kind (remember all carbohydrates break down into glucose or sugar into your system).  The challenge with low blood sugar is it leads to cravings, which cause you to indulge.  Then your blood sugar spikes, your body stores fat and you crash all over again, leading to a vicious cycle.  This cycle makes it hard to lose weight and even harder to feel great throughout the day

For those of you that are new to Venice Nutrition, here's a few key tips to keep your cravings in check.

1.  Eat breakfast and make sure it has the right balance of protein, carbohydrate and fat (check your meal plan for easy ideas).  Eating breakfast one hour within waking kick starts your metabolism and prevents cravings later on in the day.

2.  Make sure to eat a balanced meal or snack (again balanced meaning having the right ratios of protein, carbohydrates and fat) every 3 hours or so.  This prevents blood sugar from dropping, which is the major cause of cravings.  Even a balanced protein bar is a great choice for a mid-afternoon snack.

3.  Make sure your getting enough water- lack of hydration can cause cravings

4.  Figure out your "sleep number" (the hours of sleep you need each night to feel rested) and make it happen.  When your tired, your body automatically craves carbohydrates as a temporary fix to lift you up again.

5. Make sure your properly fueled before and after your workouts- walking into a gym with low blood sugar guarantees that you won't be burning much fat at all!  Same with over-doing your exercise and neglecting to fuel properly (again, think balanced meals).  Low blood sugar before, during and after workouts causes you to burn lean muscle mass and dramatically slow your metabolism.

Eating frequent meals and getting the right amount of sleep and water will help you to kick the physical cravings for good.  One last tip:  Make sure to indulge in your favorite treat now and then- remember it's all about balance!

After struggling with frequent low back and glute pain, I finally started to see an excellent physical therapist.  I was shocked to learn that "weak abdominals", specifically weak transverse abdominals were largely to blame for my discomfort.  Why was I shocked?  I had been training my abs and core with a well rounded and diverse routine since the age of 15 years old and I had the six pack abs to prove it!  Turns out, though my rectis abdominals (the six pack) were strong, the transverse abs, which are responsible for supporting and protecting my low back, were never really targeted through my years of training.

So why should you train your transverse abs?  Well for starters, having strong muscles in this area will protect and support your back through rigorous training, hours sitting in an office chair at work and keeping up with your family.  I learned the hard way that you can look fit and strong and actually be weak.....very humbling!  Some ways to test to see if your transverse abs are weak?  Does your back hurt after sitting for extended periods of time in an office chair?  Does your back hurt after long walks or being on your feet?  Ultimately if your transverse abs are weak, your back and glute have to work overtime to compensate and this leads to pain.

There are many ways to train your transverse abdominals and you should always work with a great personal trainer or a physical therapist.  Check references, training certificates, and years of experience.  I recommend working with a physical therapist who specifically does "body work" and myofascial release training.  Some of the exercises I now include daily in my routine include "100's" (anyone who does pilates will know that one!), scissors with legs in the air and a resistance band wrapped around my ankles, and mini crunches with a nerf ball to support my low back.  Most important, I've learned how to purse my lips and breathe correctly to specifically target the transverse abs and make my workout that much more efficient. 

If your struggling with back pain, I highly recommend that you seek out a professional.  I've learned that there's no reason to struggle through the pain (I was always a believer of no pain,  no gain until the pain got to be too much to stand and I couldn't work out at all!).  It takes only minutes to properly train your core to prevent injury and pain.  I'm also happy to report that my new ab routine has my abs looking better than ever!

Valerie Cogswell

Nutrition Coach and Head Chef

I was recently browsing online and found an incredibly interesting article on the lies major restaurants tell us regarding nutritional data of the food they serve.  Which facts were most disturbing?

-A "healthy" salad at a family style restaurant had over 1050 calories!

-An innocent salmon dish at a chain steak restaurant contains 75% of the average person's daily caloric intake.

-A popular fruit drink doesn't really contain much fruit at all.  In fact the first four and most prominent ingredients on the list were soda, water, sugar and corn syrup- not exactly healthy.

So what can you do? 

-Ask your server questions about which dishes are the healthiest and where you can find the nutritional content.

-See "How to eat in a restaurant" in your online program for great tips on how to save hundreds of calories at your favorite places

-Watch your portion sizes!

-Most importantly, visit the restaurant online to find their nutrition data- it will help you to make an informed and healthy choice

To read the article for yourself, check out:

http://health.yahoo.com/experts/eatthis/13623/secrets-that-restaurants-dont-want-you-to-know

Valerie Cogswell

Head Chef and Nutrition Coach

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!

A member recently wrote to us and asked for some advice.  "My family and I are getting ready to take a week long vacation to the beach.  I know what kind of food to pack for our mini kitchen.  What I'm struggling with is how to make our days at the beach alot healthier.  Mine usually includes mindless munching while watching the kids.  Please help!"

We're happy to help.  The beach is the perfect place to stay fit.  Because you already mentioned that you pack or buy food at the local supermarket to stock your fridge and pantry, we wanted to share our staples with you.  Our grocery list includes protein powder, protein bars, fresh fruit, nuts, skim milk, fresh veggies and salad fixings, lean low sodium deli meat, cheese, eggs, chicken, shrimp, whole wheat pasta and whole grain wraps.  Your doing a great job by having some healthy foods on hand. As far as packing for the beach, why not try a simple deli turkey wrap with a slice of cheddar or avocado for fat with lettuce, tomato, and onions on a whole grain wrap.  It's easy, delicious and balanced.  And chances are your used to packing a cooler for your kids anyway.  For quick snacks, try a protein bar, string cheese and fruit or even edamame, which is great for mindless munching.

Speaking of mindless munching, you may just need something to keep your hands occupied.  Now's the perfect time to relax by the water with a great book or crossword puzzle.  Bring something to keep your hands busy and prevent you from overeating. 

As far as working out, nothing is as beautiful or fun as walking the beach.  The sand is naturally an uneven surface, which forces your balancing muscles in the lower half of your body to work harder, thus burning more fat in less time.  A simple walk, light run or even volleyball game won't feel like a workout and is a great way to stay in shape.

At night, take advantage if you have access to a grill.  Toss your favorite veggies like asparagus, portabello mushrooms, peppers, onion or zucchini in olive oil, sea salt and fresh ground black pepper.  Grill with your favorite lean protein like pork tenderloin, fish, shrimp or chicken.  Serve with a green salad and you have a delicious and healthy meal. 

Have a great vacation!

As you probably have heard by now stress and weight gain go hand in hand, thanks to our hormones. The good news is, anyone, and I mean anyone, can beat stress if they want to.  I interviewed a handful of my clients, friends and our nutrition and fitness experts to get their take on how they relaaaaxxxx.  Read on.

"No matter what, before I go to bed at night, I read a good book.  Nothing that requires alot of thought, just a simple, easy to read novel by one of my favorite authors.  It clears my head and I end up focusing on the characters in the book instead of my own hectic life, and this helps me go to sleep faster and stay asleep!"  Kimberly

"I used to stress out about what to eat, but as a member of this program I now know what to do.  Then I started stressing about how I would get my meals in, have the food on hand and basically make it all work.  Then I came up with a plan.  Every Sunday I spend an hour and a half prepping easy foods in bulk for the week- my grilled chicken, some veggies, some sweet potatoes.  Then I throw all of it in containers, and the food is always on hand.  No excuses, no stress."  Jaclyn

"I hit the gym after work.  I sweat it out and take my stress out through my workouts.  I've gotten some of my best workouts that way."  Steve

"I used to think massage was an indulgence, but now I call it health maintenance.  I'm active and I've learned that not only do I look better, get faster results and prevent strains and pains with deep tissue massage, but I also get my stress out.  Honestly, what other activity can you do where you just lie on a table and get taken care of and actually reap helathy rewards from it? I can't tell you how much I look forward to that one hour every two weeks."  Mel

"Dinner and movie night.  My wife and I do this religiously and it honestly erases the work week every time."  Jack

Valerie Cogswell

Head Chef and Nutrition Coach

Do you have challenges with trying to find quick well balanced meals you can eat on the go?  Eating on the go is a part of life and with the right tools, you can easily work a balanced meal into any situation. 

Here are a few quick meals that contain protein, fat, and carbs and take 3 minutes or less to prepare!

1.  Cottage Cheese -  mix in bananas and almonds  (can substitute other fruit such as blueberries, strawberries, raspberries, or any nut of your choice etc.)

2. Greek Yogurt - mix in berries or granola and add some almonds or any nut of your choice

3. String cheese and an apple

4. A protein bar like Detour, Balance Bar, or Cliff Builder Protein Bar

5. Tuna kits that contain a little mayonaise and crackers (find at your local supermarket in the tuna aisle)

6. Complete meal protein shake -  Mango meal replacement shakes are perfect for on the go.  Contains the perfect ratio of protein, fat, and carbs.  Just mix in a shaker with water and you are all set.  You can purchase this on the VN store page www.VeniceNutritionStore.com

Do you know how to beat fatigue and make the most out of your workout? The truth is that if you walk into a gym with low blood sugar, it is nearly impossible to burn body fat and protect your lean muscle, which is the point of any great workout!  So set your body up for success with the right nutrition before you even hit the gym. 

You should strive to eat a meal or snack one hour within working out, that is balanced in protein, carbohydrate and fat.  The goal is to feel satisfied and not full after the meal and to fuel your body for your tough workout. 

Here's how to handle some challenges along the way:

Even if your not a "breakfast person"  but like to work out in the a.m. you should still get a quick, balanced meal or snack in to get your metabolism going.  Try even just a 1/2 protein bar (one that has a balance of protein,carbohydrate and fat), a smoothie made of protein powder, skim or soy milk, fruit and peanut butter or nuts, or even string cheese and fruit.  The goal is to eat something with a balance of protein,carbohydrate and fat, even if it's only a few bites.  You can always eat again once you return from your workout.  You should never be weak or starving during or following a workout. This is a clear sign that your blood sugar is low and your body may be fueling on lean muscle instead of fat!

If you have a weak stomach and worry about feeling sick during your workout after a meal, aim for a half meal (cut each ingredient in the meal in half equally) or something light like a smoothie or string cheese and fruit. 

If you like to train after work or mid-afternoon and worry about not being prepared, make sure to pack a protien bar or quick snack in the morning or the night before so you can munch on it before your workout.

And lastly, don't forget the water!  Staying hydrated will help you from feeling too fatigued or dehydrated during your workout.  A balanced meal sets the tone for an effective workout and optimal results.

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

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.

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.

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!

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

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

As a nutrition coach and fitness enthusiast, one of the questions I am most often asked is, "How do I get great abs?".  Just ask anyone with a perfect six pack or flat and toned abdominals that question, and the one answer you WONT get is "Just do more crunches".  Sadly, that's one of the biggest mistakes I see; people  needlessly over-training their abdominals in hopes of fast results.  As many of you know, the only thing this method does is waste alot of precious time! 

Here's what you need to know to get great abs.  For starters, your diet is everything when it comes to getting flat and built abdominals.  I know you've heard us say it time and time again.  Stabilize your blood sugar consistently and your body will become a fat burning machine.  Improve your quality of foods (see your quality of food chart under your help support tab) and your body will become an even faster fat burning machine.  When your body is a fat burning machine, you lose body fat all over, including your mid section.  In all my years in this industry, I've yet to meet anyone with a six pack that has a terrible diet (unless you count the lucky few "genetically gifted" individuals out there.  Sadly, I'm not one of them!).

Next, cardio is critical to reveal any abdominal muscle you do have.  The trick with cardio is to train both your red and white muscle fibers for optimal results.  See your help support tab within your program for details on how to perform cardiovascular activity correctly.  Remember you can build great abdominal muscles and without the right cardio routine to melt the fat on top, no one will be able to see them! 

Next, crunches and abdominal work are very effective.....if done correctly.  A strong core routine will provide the foundation you need not only for great looking abs and also for injury prevention.  Invest in a personal trainer or a good book on abdominal training to learn  how to train your entire core in a variety of ways. There is a whole big world of ab exercises out there besides the traditional crunch!

What else do you need to know?  A big secret those who do have envy-worthy abs know:  Abdominals are like any other muscle; they must be properly exercised and PROPERLY RECOVERED to grow. Translation: train abs every other day or a total of 3 times per week so that your muscles have time to recover.  You wouldn't train your hamstrings every day so why over-train your abs?  Without proper recovery, your abs will never reach their full potential.