Aaaah.  Summer is right around the corner.  The sun is shining, the flowers are in full bloom and the breeze is warm.  Now is the perfect time to take advantage of the beauty of the season while enjoying your favorite outdoor activities.   Add on the fact that you’ll be burning calories and increasing your metabolism just in time for swimsuit season, well……… what’s not to love? 

Perhaps your favorite outdoor activity is a heart pumping power walk or a fast and furious tennis match with a friend.  It doesn’t matter what you love to do, as long as you get moving and remember to keep you exercise routine balanced (see your Exercise Tab inside your program for more information). 

Below is a list of the most common exercises performed outdoors  as well as an approximate amount of calories burned for an individual  weighing 150 pounds and an individual weighing 200 pounds.  Though these numbers are only estimates, this simple chart is a great way to motivate you to get outside and get moving!

Activity (60 minutes)     Cal burned 150 lb. indiv.      Cal burned 200 lb. indiv.

Leisurely Biking                                       270                                                    360
Mountain Biking                                      576                                                    768
Moderate Swimming                                413                                                    552
Full Court Basketball                               747                                                    996
Golf (using golf cart)                                234                                                    312
Gardening                                                369                                                    492
Running  5.0 mph                                     576                                                    768
Tennis (singles)                                        413                                                     552
Walking 3.0 mph                                     297                                                     396

*Calories burned are only estimations and based on 60 minutes of exercise.  Calculations are determined using www.healthstatus.com/calculate/cbc

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

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

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

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

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

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

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

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

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

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

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

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

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

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

*Information derived from webmd.com

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

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

-Jodie, 42 years old

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

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

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

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

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

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

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

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

Thanks,

The Venice Nutrition Team

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

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

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

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

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

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

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

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

My best,

Valerie Cogswell
Nutrition Coach and Head Chef

First, congratulations on choosing to make your health a priority by incorporating exercise into your lifestyle.    If you are new to Venice Nutrition, it’s important to understand that optimal Sleep and the right Nutrition are responsible for creating balance within your body and allowing it to release stored fat.  The right exercise routine will accelerate your fat burning power and help you to build lean muscle mass to boost your metabolism and achieve your goals at a faster pace.  Not to mention regular exercise improves the health of your heart, bones and joints and overall mood.

So where should you begin?  If you’ve never exercised before or consider yourself a “beginner”, the first step is to schedule a check-up with your physician to get the “okay” before performing any exercise routine and to make sure that there are no underlying medical conditions you may not have been aware of.    Though no one likes to go to the doctor; this step is critical in your success.  If you dive into an exercise program and are unaware of any problems that do exist, it’s likely that you could get hurt….and that will prevent you from exercising at all.  A quick check-up can save you a lot of time and aggravation down the road.

What’s next?  Perhaps the most important step of all.  As a nutrition and fitness professional for many years, I highly recommend that you work with a Certified Personal Trainer or a Physical Therapist.  A trained professional will evaluate your goals, lifestyle, health issues, physical limitations and even important aspects that will greatly affect your routine such as flexibility, muscle imbalances, gait, range of motion and more.  All too often, we try to dive right into a routine without really knowing our bodies or physical limitations, and injury follows.  Play it safe, and get a much better workout (read: faster results!) with a routine designed just for you by a professional who understands your body and goals.

After you’ve consulted your doctor and have a custom routine designed for you by a trained professional, the next step is to learn to listen to your body.  Often in our quest to get lean, healthy and fit, we ignore pain or “over-do” it at the gym, and again this can lead to injury and a long vacation from your workout.   If something doesn’t feel right, stop and talk to your PT about making some adjustments.

A few pointers that will help you along the way:

-Make sure to warm up properly before jumping into your routine; even five minutes of walking will warm your muscles and help to prevent injury.
-Ask your physical therapist or personal trainer to custom design a stretching routine aimed to create more balance in your body and relieve muscle tension. 
-What you eat before working out is just as important as the workout itself.  A balanced meal will keep blood sugar stable and allow you to protect and build lean muscle while burning body fat.  Working out on an empty stomach is never a good idea!
-Stay hydrated for optimal performance

And lastly, we invite you to learn how your body really works.  Did you know you have two different muscle fibers that need to be trained?  Or that it’s possible to “over-do” it during cardio and break down muscle instead of fat?  At Venice Nutrition we know that your time is valuable and that is why we provide you with the guidance, tools, education and customized fitness routine to help you to use your time most efficiently and get the best results possible.  Log in to your online program today and don’t forget to visit the new Exercise Tab!

My best,

Valerie Cogswell
Certified Venice Nutrition Coach and Head Chef

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

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

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

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

Our best,

The Venice Nutrition Team

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

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

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

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

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

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

Our best,
The Venice Nutrition Team

As a nutrition coach and Head Chef for Venice Nutrition, I understand the need to spice up your meals from time to time and step out of your culinary “box”.  As a person who leads a very busy lifestyle and is trying to balance work, fun and making my health a priority, I understand how easy it is to eat the same foods day in and day out.  Sometimes I think to myself, if I eat another chicken breast, I’m going to scream!  But yelling won’t get me (or my clients who count on me to help them progress) anywhere!  However adding some creativity to my meals (and yours) will.

One of my long term clients (and great friend) came to me not too long ago because she was struggling with getting back on track.    She had lost weight with me in the past and due to health issues and life circumstances out of her control, fell off course.  When she tried to re-visit her meal plans she just “couldn’t do it.”  I did a little digging and realized that she was eating the same foods day in and day out.  Her protein shake breakfast was always followed by her eggs and oatmeal.  Her snacks were always cottage cheese and fruit.  Now I’m not knocking any of these choices- they’re not only healthy but happen to be a few of my personal staples.  The challenge was my client was only eating these foods and not trying anything new.  Sound familiar?  We put into effect a few of the strategies below and my client is finally back on track and enjoying food again. 
So how do you break out of your same old diet?  It’s time to add some spice!

1.  It all starts at the grocery store.  When you make up your list each week, vow to try a new food item in each category.  For example, if you always grab pears as your fruit of choice, try some pre-cut pineapple.  Sick of broccoli?  How about bok choy or roasted asparagus?  Can’t stand another piece of chicken?  Pork tenderloin is lean, easy to prep and delicious.

2.  Visit the Venice Nutrition Recipe Tab.  These recipes are designed to get you to try new foods altogether or to at least put a creative spin on some of your old favorites.  Best of all, there fast and simple to make.  For example, we all have chicken and brown rice on hand but that can get boring.  Check out our new Creamy Chicken and Rice recipe for a hearty, home cooked and delicious take on your old stand-bys.

3.  If you’re pressed for time but really want some variety try visiting your local gourmet market like Whole Foods.  Here you can find pre-cooked and seasoned seafood like grilled shrimp and salmon and even roasted vegetables.  Another great choice is rotisserie chicken which can be found at even your local market.

4.  Visit the spice aisle.  There are so many delicious seasonings out there to choose from; cilantro, red pepper flakes, thyme, lemon pepper and more.  Sometimes a different flavor profile can change an entire dish.

The greatest benefit to breaking out of your boring culinary rut is the renewed sense of excitement.  Having a few tasty and different meal options to choose from may be just what the nutrition coach ordered!  Have fun and enjoy!

Valerie Cogswell
Head Chef and Nutrition Coach

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

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

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

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

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

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

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

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

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

Thank you,
Valerie Cogswell and the Venice Nutrition Team

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

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

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

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

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

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

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

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

8.  How's my stress level? 

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

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

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

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

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

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

My best,

Valerie Cogswell
Lead Venice Nutrition Coach and Head Chef

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

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

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

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

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

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

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

Expert Tip #5- Work on the basics.

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

Our best,
The Venice Nutrition Team

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

You may have heard that yogurt is the perfect option for a healthy breakfast or snack.  After all, yogurt contains an abundance of calcium, Vitamin A and Vitamin B12 and even probiotics to improve digestion.  The challenge is, as “healthy” as yogurt is, it’s also loaded with sugar!  For those of you that are trying to stabilize your blood sugar to lose body fat and increase your lean muscle and metabolism, traditional yogurt may not be the way to go.   The average 8 oz cup of fruit flavored, low-fat yogurt contains a whopping 42 grams of sugar and is very low in protein and fat.  That amount of sugar and carbohydrates alone is too much for the average female.  Add a piece of fruit on top of the yogurt and you now have an unbalanced snack with enough carbohydrates to rapidly spike your blood sugar only to crash again a few hours later!  So what is the solution for people who love the taste and convenience of yogurt and also want to keep their blood sugar stable?  Aim for Greek Yogurt!

If you’ve never tried Greek Yogurt, then you’re really in for a delicious surprise.  Greek Yogurt is thicker and creamier in texture than traditional yogurt, similar to sour cream.  Best of all, one 7 ounce container of Greek Yogurt naturally contains approximately 17 grams of protein and only 8 grams of sugar!  Because Greek Yogurt doesn’t contain all of the calcium that traditional yogurt does, it’s important to supplement your diet with other calcium –rich foods like milk and low fat cottage cheese.  We recommend that you try the plain, unflavored version of Greek Yogurt so your in control of the type of carbohydrates.    A few drops of artificial vanilla or almond extract is the perfect flavoring for this creamy yogurt.  Add some berries or sliced fruit of your choice and mash slightly for a sweet, fruit-flavored version.   A sprinkle of nuts mixed in (or even a drizzle of flax seed oil if your allergic to nuts) is a delicious and heart healthy source of fat.   Lastly, if your looking for a little extra sweetness, stir in some Stevia or Splenda to taste.

So where can you find Greek Yogurt?  The brand that we prefer is Fage, and we recommend that you try the Fat Free or Low Fat version of the yogurt (so your in control of the type and amount of fat added).  You can typically find Fage Greek Yogurt at your local specialty market like Whole Foods or Trader Joes, and occasionally at your regular grocery store.  The key is to stock up on this yogurt (the individual serving sizes are great for this) so you always have it on hand.   For delicious and healthy recipe ideas using Greek Yogurt such as Greek Yogurt Parfait or Greek Chicken Pita with Cucumber Yogurt Sauce, see your Recipes tab inside your Venice Nutrition program today.

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

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

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

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

Valerie Cogswell, Venice Nutrition Coach

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!