Whether your reading a fitness magazine, talking to a friend, or hearing about a celebrity’s latest workout, fitness myths are everywhere! Aside from an overload of information, we risk injuring ourselves if we listen to the wrong advice. Our team of fitness experts decided to explore the most popular myths and clear the air so you can train the right way. Here’s what the experts have to say:

True or False? Muscle weighs more than fat.

Answer: False. One pound of muscle weighs the same as one pound of fat! So why do people always insist that muscle is heavier? They’re confusing the density of muscle compared to the density of fat. One pound of muscle literally takes up 3 X LESS space in your body than 1 pound of body fat. The other great thing about building muscle? Every pound of lean muscle mass you build, your body burns an extra 50 fat calories a day, thus boosting your metabolism and turning your body into a fat burning machine!

True or False? I should work out first thing in the morning on an empty stomach to burn more fat.

Answer: False. Though there’s nothing wrong with working out in the morning, it’s critical to eat something first to stabilize your blood sugar and prevent your body from becoming hypoglycemic and burning lean muscle mass during your workout. Remember while you are sleeping at night, your body is in fasting mode and so it’s critical to re-fuel first thing in the morning. Not a breakfast eater? Even a ½ of a balanced protein bar or protein smoothie is better than not eating at all. Having a balanced meal or snack complete with protein, carbohydrate and fat prior to your meal sets your body up to burn fat only during your workout and will protect your lean muscle mass (which in turn increases your metabolism!).

True or False? I only need to eat right and do cardio to get lean

Answer: False. It’s true that the foundation of any healthy lifestyle is great nutrition, and the right cardio can protect lean muscle and burn body fat. You also need to strength train to build lean muscle mass and increase your metabolism. Remember lean muscle mass burns body fat, builds bone density and will help you to create the lean toned physique your after. We recommend that you work with a personal trainer or physical therapist to create a full body strength training routine for best results.

True or False? I need to train my abdominals every day for best results.

Answer: False. Your abdominals are like any other muscle group; they need adequate rest and recovery in order to develop and to prevent injury. Toned and strong abs stem from proper nutrition and consistent cardiovascular exercise (both of which burn the fat covering the abdominal muscles). The last piece of the puzzle is proper training. Aim to train your abs every other day or 2-3 times per week with a variety of exercises to strengthen and build your core.

True or False? I don’t need to strength train if I’m doing yoga regularly.

Answer: False. Though yoga is incredibly beneficial for strength, toning, stretching and peace of mind, a regular weight training routine is critical for great results. Weight bearing exercises help to build lean muscle and bone mass and will help you to burn more body fat. Adding strength training into your routine, along with yoga is ideal.

True or False? If I’m out of breath during cardio, I’m getting an effective workout

Answer: Not necessarily. There is a time and place for an intense cardio routine. This type of intense, out of breath cardio is called interval training and does require a lack of oxygen in order to be most effective. What most people don’t know is interval training should only be performed a few times a week (and only if you are physically fit). The challenge most people have is they over-exert themselves during EVERY cardio session and are always out of breath. These same people can’t achieve the fat burning results they are looking for. Red fiber or fat burning training is critical and the base of a great cardiovascular routine. To burn fat most effectively you should never be out of breath . In fact a good rule of thumb is you should be breaking a great sweat and also be able to hold a conversation. It is critical to work both red fiber (fat burning) and white fiber (sugar burning, interval ) training into your routine. Please see your online member handbook for complete details on how to perform both types of cardio correctly and get ready for the best results of your life!

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

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

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

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

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

Valerie Cogswell

Head Chef and Nutrition Coach

If you've ever passed a strange reddish piece of fruit at your local market and asked yourself, "What is that?", chances are you may have just encountered a pomegranate.  Despite it's funny look, the pomegranate is loaded with powerful health benefits, and is quickly earning it's place as a new "buzz" food in the nutrition community.

So what is the pomegranate?  The pomegranate is a deliciously sweet fruit that is said to have been around as early as 3000 B.C.E.  It is widely used in Mediterranean and Middle Eastern cooking and is now making it's way to chef's kitchens in the West.  As it's popularity has increased, so has the research on the fruit's many health benefits.  As you probably know by now, the toxins in our environment and even our own bodies are responsible for producing free-radicals; harmful, unstable molecules that research proves to be directly linked to disease.  Pomegranates contain polyphenols, a powerful antioxidant that neutralize free-radicals and prevent them from causing damage, which may aid in the prevention of disease such as cancer and heart disease.  Antioxidants, such as polyphenols are even given credit for slowing the aging process.   In addition to polyphenols, pomegranates also contain Vitmain C, which may help us to reduce the severity of colds this time of year and Vitamin K, which is necessary for healthy blood coagulation.      

So how can you include pomegranates into your meal plan?  Simple.  Pomegranates are a natural source of carbohydrates and can easily replace any carbohydrate in your meal plan.  Approximately 1 ounce of the edible portion (the "arils" or seeds) of a pomegranate has only 5 grams of carbohydrates.  Just pair with a complete protien and some fat for a balanced meal or snack.  Pomegranates are incredibly versatile if you think "outside the box" and get a little creative.  The seeds can be tossed in oatmeal, baked goods and cereal.  They are delicious on a salad or even as a creative garnish for your next chicken or pork dish.  Toss pomegranates in a protein smoothie for a sweet, antioxidant packed treat.

Lastly, if you've ever seen a pomegranate up close and personal, you may have wondered, "How do I open and eat this?"  Here are a few easy instructions for you to enjoy your pomegranate.

1.  Cut off the top of the pomegranate with a sharp knife, about 1/2 " from the "crown" (looks like a stem)

2.  Once you have removed the top of the pomegranate you will see several sections of the fruit.  Score the skin with your knife at each section, like you would with a grapefruit.

3. Separate each section from the fruit with your hands

4.  Loosen the "arils" or seeds with your hands into a bowl of water (this is the edible portion of the fruit and these delicious arils will sink to the bottom of the bowl)

5.  Remove the membrane that float to the top with your hands or a spoon

6. Strain the arils and enjoy!

Information adapted from POM Wonderful

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.

Thanksgiving is one of my all time favorite holidays. I love getting the family together, catching up, and of course... the food.  At my home on Thanksgiving we make enough food to feed an army and I always worry about packing on a few extra pounds.  Lucky for me (and for you) I've always been able to prevent weight gain on thanksgiving (and you will too) because I have a few tricks up my sleeve!  Read on to learn my tips for having fun and staying on the nutrition and fitness track this year at your Thanksgiving day meal.

1.  You know thanksgiving is coming, so prepare a little.  Be extra careful with your nutrition the entire week leading up to your thanksgiving day meal.  Make sure to eat balanced meals and go "clean" with your foods (to learn more about eating clean, see the blog, "What does it mean to eat clean?").  Try not to have any "off" meals for the entire 7 days or so leading up to the meal.  This way your blood sugar is stable all week, breaking down fat and protecting your metabolism leading up to your meal.  Another way to prepare?  Add a little extra cardio the week leading up to Thanksgiving.

2.  Help with the cooking.  I help my family prepare the thanksgiving day meal year after year.  After hours of cooking, I'm always alot less hungry by the time we sit down to eat.  I'm not sure why this happens, but every year without fail, it does!  So help out in the kitchen, and you may just eat less at dinner.  Another idea is to bring a healthy dish to the meal.  Volunteer to prepare the sweet potatoes or the green beans.  Instead of covering the sweet potatoes with marshmallow, mash them with cinnamon, nutmeg and a small amount of butter. Then season to taste with salt and pepper.  Prepare a green bean casserole with fresh green beans, and low fat milk and low fat mushroom soup.  Go light on the fried onions.  Make mashed potatoes with low fat milk in place of whole milk or cream and jazz them up with roasted garlic and herbs.  Get creative and choose lower fat options when possible.   Offer to bring whole grain rolls in place of white rolls. You can even find healthier versions of your favorite dishes online ahead of time and share with the "chef" in advance to see if you can work together to create a healthier meal.

3.  Remember to balance your plate.  Choose a protein, carb and fat at dinner.  Load up on white meat turkey (protein) and healthier sides like sweet potatoes and veggies.  If you must indulge, take small amounts of the carbohydrates to keep blood sugar from spiking too high, and fill up on the lean turkey. 

4.  Eat slowly and enjoy.  Focus on your family and friends, not just the food.  Before going for seconds, ask yourself if you're really -hungry.  If so, wait 15- 20 minutes and see if the feeling passes. 

5.  If you want dessert, have it, just have a smaller portion than what you would normally choose.  If dessert if your favorite part of the meal, go lighter on your carbohydrates with dinnner.

6.  If you have alcohol, choose a small glass of wine or light beer.  Drink a glass of water inbetween to keep from bloating.

7.  If your hosting the meal, try to give away the not-so healthy leftovers by making to-go plates for your guests.  Save the healthier stuff like the turkey and vegetables to have on hand for meals later in the week.  If your a guest, take a to-go plate of the turkey and vegetables and skip the heavier sides.

Generally the least healthy options at thanksgiving are:  Gravy, mashed potatoes, stuffing, and desserts.

The healthier options are typically: White meat turkey, vegetables and cranberry sauce.

Lastly, most of us do overindulge a bit on Thanksgiving.  The key is to get right back on track 3-4 hours later with a balanced meal to stabilize your blood sugar.  Make an effor to just "let it go".  Focusing on the fact that you overindulged is never a good idea.  Just pick back up where you left off and get your cardio in the next day.  Happy Thanksgiving!

Valerie Cogswell

Head Chef and Nutrition Coach

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

These days we're all on the go, and trying to add healthy eating into the mix can be a challenge.  I've researched a few of my favorite fast food places in search of the healthiest choices.  Of course, making your own food and packing it to go is the optimal choice, but it's great to have options!

Subway- 6 inch whole wheat sub with turkey or ham, lettuce, tomato, onion, banana peppers, pickles, oregano and tiny splash of olive oil and vinegar or a salad with above (no bread) and low fat dressing

Chick fil-A- Aim for the grilled chicke sandwich.  It's served on a whole wheat bun with lettuce, tomato and pickle.  Skip the honey mustard on the side- it's loaded with sugar and the sandwich has plenty of flavor without it.

Dunkin Donuts- Now offers an egg white flatbread sandwich, which beats any of their other sandwiches nutrition wise

Wendy's- I usually go for the grilled chicken sandwich or the Chicken Cesar salad. I go very lite on the cesar dressing and skip the crutons.  Their salad is surprisingly delicious!

Boston Market- Try the White meat chicken with green beans and a small amount of roasted dill new potatoes for a satisfying meal

Chipotles (or any casual mexican restaurant)- Go for greens with chicken, guacamole, salsa, tomatoes, onions to create your own salad (skip the crunchy tortilla shell)

Valerie Cogswell

Head Chef and Nutrition Coach

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

First, know that obesity is on the rise. In fact approximately 1 in every 7 children are obese.  As obesity continues to rise, doctors are seeing more and more devastating cases of childhood diabetes, high blood pressure and high cholesterol, all preventable by maintaining a healthy lifestyle and weight.  In one research study, it was reported that obese children live a "lower quality of life" than their non-obese peers.  Sadly enough, these findings concluded that an obese child reports a quality of life on the same level as a child cancer patient.**

So as a parent, or caregiver, what can you do to help an overweight child or prevent a child from heading down this road?  The excellent news is that you have the power to be a healthy role model.  Here are some of the ways that my clients have helped their children to live well.

-Take control and remember you are the role model. If you live a healthy lifestyle, eat well and exercise and actually show that you enjoy it, your kids will follow.  On the other hand, if you eat constant take out and junk food, don't exercise and spend any downtime on the coach and complain about being active, your kids will follow this unhealthy example as well. So take a stand.  Take care of yourself, and become a healthier individual that you can be proud of.  Your kids will too.

-I often tell this story to my clients.  I was never allowed soda as a child growing up.  It just wasn't available in my house because my parents refused to buy it......except on thanksgiving and christmas my parents would buy it more so for our guests than us.  The funny thing was, my brothers and I would actually drink it out of a bowl with a spoon like it was some highly prized treat on holidays.  Because to us, it was!  It was so rare that we were allowed soda that we actually appreciated it, and knew it was a "once in a while" thing, when we had it.  Even as adults, my brothers and I still don't reach for soda.  My point is, your the adult.  While your kids are in the house, you have control over what they eat and drink.  Stock the fridge and pantry with healthy, whole foods and that's what your kids will eat!  And yes, I know you have no control over what they eat at friends houses or at school, but the truth is you do have control over your own home.  And it's better that they see unhealthy foods as "occasional treats" instead of every day foods.

-Educate, educate, educate!  If you teach, they will learn!  Just make it exciting.  At the supermarket, shop the "perimeter" where all the fruits, veggies, meat, dairy and whole foods are located. (You'll notice the aisles contain mostly the processed food).  Ask your kid to pick out a new fruit or veggie or food they want to try.  Then work together to come up with a fun recipe.  If it's a new fruit, make a smoothie with it for example.  Getting your kids involved in the educational process will help shape their culinary minds and help develop better skills to make healthier choices.  At dinner time, have them point out on their plates the "protein, the carbs or the fat".  There's nothing wrong with a child learning what's in their food and how to create a balanced meal.  Let them search a cook book for a healthy recipe and make it together.  Involve them and they will learn.

-Make sure your child is going to bed at decent time.  Studies show that kids who lack sleep are typically overweight.  Encourage relaxing activities before bed like reading or even light music.

-Limit TV, video game and computer time, another thing my parents did right.  When I was a kid, I liked to play with my neighbors, tag, catch, you name it.  I wasn't allowed to sit in front of the TV all day long.  I was however allowed to watch tv after I played, did homework and had dinner and by then there was only about a half an hour to an hour left to actually watch it!

-Get active and get your kids active.  Find out what makes your kid tick and encourage them.  Does he or she like to dance?  Encourage dance class.  Maybe they like to skate- go with them and make it fun.  Never complain about exercise, make it a normal part of life like brushing your teeth and your kids will see it this way too.  I danced as a child and when I quit dancing, I started training in the gym at 15, lifting light weights and doing cardio.  I found that I loved to sweat out my stress and working out gave me a sense of strength and confidence that I had never felt before. 

-When I was a kid, my mom would make me a pita bread stuffed with salad and my favorite cheese with a little salad dressing on the side.  Yes, I was a strange kid and had sophisticated culinary tastes.  A pb and j never cut it for me.  I would even order filet mignon at restaurants while my brothers picked chicken wings and fries.  The point is though that I didn't try to buy the tater tots and massive cookies when I knew my mom made me my "special lunch"- the pita with the salad. I honestly loved it and I can remember looking forward to that lunch all day.  So maybe, find out what your child's favorite lunch is, something they would love to eat.  It doesn't have to be the conventional ham and cheese sandwich.  Then aim to make it a few times a week with your child in place of the school lunch.

-Limit processed foods. Basically if it comes out of a box and is man-made, it's processed and probably contains alot of sugar, trans and hydrogenated fats, sodium and little to no protein or fiber.  Load up on and serve your family whole, natural food as much as possible.  This doesn't have to be extreme.  For example, instead of packaged chicken tenders, throw a pre-seasoned roast chicken in the oven, which takes only minutes of prep work. Instead of instant mashed potatoes, try baked potatoes thrown in the oven with the chicken. Frozen veggies are fast and healthy.  While grocery shopping, read labels and aim for bread with atleast 2 grams of fiber per slice and cereal with little sugar and high fiber.  Have your kids help- again, get them involved.

And lastly, try not to use dessert as a reward for everything!  Maybe a bike ride with your kids or a trip to the park is a reward.  Be creative, take the time to educate your children, and be a positive role model yourself and you'll increase the quality of your child's life, now and forever.

Valerie Cogswell

Nutrition Coach and Head Chef

**Information adapted from webmd.com

As you have probably heard by now, antioxidants are the new "buzz word" in the nutrition and fitness community. And we say, rightfully so!  Antioxidants are on constant "disease patrol", defending your body against harmful free radicals that can do a number on our bodies and health, and may contribute to the development of cancer and other health conditions.  Luckily, getting your antioxidant fix is fairly simple with a varied diet.  So how does your diet stack up?  Check out the helpful chart below to learn which whole foods to stock up on*:

*chart adapted from webmd

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. 

Many people, particularly women, fear that weight training and eating clean will lead them to get big and bulky.  This misconception actually prevents some people 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