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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Whether you’re a beginner to the workout world or a fitness buff, you know how important stretching is.  After all, stretching is key in elongating the muscles, preventing injury and soreness and increasing flexibility.  Did you know that stretching incorrectly can actually cause injury?  Learn how to stretch the right way with these easy-to-do tips.  Your body will thank you! 

1. Never stretch a cold muscle.  Doing so can lead to a major injury.  It’s critical to warm up first with a light 5 to 10 minute walk to get your muscles moving and blood flowing.

2  Always follow your workout with a complete stretching routine to increase your flexibility.

3. Hold each stretch for 30 seconds for best results

4.  Never stretch too “hard”.  Stretching to the point of discomfort can lead to injury.  Gradually work your way into the stretch and don’t push it!

5.  Find a qualified professional to teach you a customized stretching routine geared towards your goals, physical limitations, exercise routine and time constraints.  A physical therapist, sports doctor, exercise physiologist , certified yoga instructor or an expert personal trainer are great resources.  This is an important step because the majority of people put their bodies in incorrect positions while stretching, which can lead to strains and injury.

6.  If time is an issue for you, consider a yoga class to incorporate an effective workout and stretching routine in one.

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

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

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

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

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

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

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

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

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

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

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

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

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

Supplement your Diet for Optimal Results

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

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

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

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

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

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

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

Add More H20!

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

Try a cup of Green Tea!

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

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

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

*All information derived from webmd.com

The Venice Nutrition Team

You wake up every morning and eat your favorite breakfast of eggs and toast.  Three hours later you have your protein shake with banana and peanut butter.  Lunch is always a turkey sandwich on wheat with cheese.  You packed your protein bar to ward off mid-afternoon munchies and you look forward to your grilled fish and veggie dinner every night.  Your meals are balanced, your energy is high, your body is changing in a positive way, and then it hits you…… you are downright bored with your meals!  And that piece of pizza is looking better and better by the minute.

If the above scenario sounds familiar, you are not alone.   As a nutrition coach and chef, I see plain old boredom push even the most motivated health nut off his or her program all too often.  So what can you do if your ho-hum meals are getting you down?  It’s time to pull yourself out of the food rut and get a little creative!
Creativity is the spice of life and this is particularly true when it comes to food.  As human beings we like to experience different tastes, textures, scents and even visually see different shapes and colors on our plate.  Just because your eating healthy doesn’t mean you can’t have a variety of delicious, creative (not to mention easy to make) meals throughout your day.

The best way to get started is to set the goal for yourself that you will experiment with one new creative, healthy recipe each week.  For easy and waist friendly ideas, I encourage you to check out your Recipes Tab within your personalized plan.  The Venice Nutrition recipe collection contains simple, fast and fun recipes like “Restaurant Worthy Steaks” (when’s the last time you feasted on a perfectly cooked filet at home?) to “Salad with Fries” and “Banana Cinnamon Pancakes”.  Every recipe in the collection contains easy to follow instructions and the nutritional breakdown, so you can be assured that your getting a balanced meal.  Perhaps you pack the “Cranberry Pecan Chicken Salad Wrap” for lunch in place of your plain old turkey sandwich.  Maybe instead your usual mid-afternoon protein bar, you snack on a creamy, sweet “Greek Yogurt Parfait”.  If your getting hungry, all of these recipes are found in your Recipes tab!

If creating a new recipe seems overwhelming, start slowly by incorporating a new food item into your plan.  Perhaps in place of the cheese in your sandwich, you have some sliced avocado instead.  Maybe you switch out your banana and peanut butter smoothie for a strawberry almond variety.

The goal is that once you have established consistency and are completely comfortable with your meal plans, try slowly breaking out of your comfort zone slowly.  Keep the meals that you love, switch out the ones that your bored with.   I promise that with a little creativity on your end, you can prevent a food rut, and reach your goals that much faster.

Valerie  Cogswell
Nutrition Coach and Head Chef

What’s the Fastest Way to Lose Weight?

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

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

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

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

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

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

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

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

Valerie Cogswell

Venice Nutrition Coach

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

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

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

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

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

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

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

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

Valerie Cogswell
Nutrition Coach and Head Chef

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

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

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

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

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

Try:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Valerie Cogswell

Nutrition Coach and Head Chef

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

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

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

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

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

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

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

One of our members recently wrote into us for help regarding her snacking and giving into cravings at night. Read on to learn how we helped Stacey to get back on track.

"I have been eating well and following my plan, but I find myself snacking on things I shouldn’t at night. I do so well during the day and then night time comes around and I start reaching for cookies, icecream, whatever is around! I included what a typical day of eating looks like for me for your review. Please help!" - Stacey

Wake up - 6:30 am

Meal 1 - 9:00 am - protein smoothie with fruit, pro-complete protein powder and peanut butter

Meal 2 - 1:30 - Lunch at work- typically a turkey sandwich on wheat with lettuce, tomato, onion and fat free mustard

Meal 3 - 4:30 - ½ protein bar before the gym

Workout – 5:30-6:30

Meal 4 - 7:30-8:00 - Dinner with the family- Chicken or fish cooked in a little olive oil with veggies and brown rice or sweet potato

9:30 pm and on - ...whatever I can get my hands on!

11:00 pm - Bed!

Dear Stacey,

First off, congratulations on eating well and working your personal plan into your busy lifestyle. Between work, the gym and your family, we know it can be a challenge at times! After reviewing your typical day worth of meals , I have found a few reasons as to why you are extra hungry and craving sweets at night! The good news is, you already have a great game plan that works for you and the minor adjustments I would like for you to make will be very simple for you to do. Oh yeah… and I want you to eat more, not less!

Before we get into that- let’s talk a little bit about “cravings”. In my experience, there are two different types of cravings: Mental/Emotional and Physical. Let me give you an example. Mental/ Emotional cravings are like when you go out to eat and you’ve already had your dinner and you honestly don’t think you could eat another bite of food. But then the dessert cart rolls out and you see a beautiful piece of cheesecake, and think, “Why not?”. Physical cravings are different. This is when you are physically hungry, maybe tired or a little dizzy, and physically feel as though you need carbohydrates or sugar to get your energy back up. I think your struggling with physical cravings and here’s why.

First, I notice that you wake at 6:30 in the am, and don’t eat your first meal until 9:00 am. When you wake, your blood sugar is naturally low because you have been fasting all night, so it’s critical to fuel your metabolism with a balanced meal one hour within waking. So the first step for you is having your protein smoothie around 7:30 in the morning. Next step? Aim for a quick, balanced snack around 10-10:30 so your blood sugar doesn’t drop before lunch time and cause you to overeat. Something as simple as a string cheese and fruit or the other ½ of your protein bar would be perfect here. Next, your lunch sounds very healthy, and it sounds like your missing the fat in the meal. Remember, fat slows the rate of digestion and keeps you satisfied to your next meal. Without it, your blood sugar will drop and you will find yourself extra hungry at night. My recommendation is to add a few unsalted nuts with your lunch or even sliced avocado for heart healthy fat.

Next, though a ½ protein bar is balanced, you may find that you need something more substantial before the gym. A more filling snack like cottage cheese and fruit and nuts or even another ½ a sandwich will fuel you much better than the ½ protein bar. The key here is to experiment. If you find that you like the ½ bar here, go for it. You may find that just by making the adjustments you made earlier in the day, ½ bar works just fine.

Your dinner sounds fantastic- very balanced and high quality. The lesson here is what you do (or don’t do) early in the day, greatly affects how you feel (and what you eat!) later in the night. When your blood sugar is on a roller coaster, you will crave carbohydrates (sweet or savory depending on your taste buds) and feel like you “just can’t get enough”. By fixing your earlier meals, whether its by adding fat or adjusting the time schedule just a bit, you’ll find that you no longer physically crave the snacks late night. By the way, don’t forget to follow dinner with a balanced snack before bed- I like to do the greek yogurt parfait (see your Recipe tab) for a sweet treat to end the night. Good luck!

Valerie Cogswell

Head Chef and Nutrition Coach

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!