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!

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!