If you’re wondering how to make the most out of your next summer meal, seasonal fruit and vegetables are the way to go. Both provide a variety of vitamins, minerals, antioxidants and fiber for better health, reduced risk of many diseases, and increased energy and weight loss.  Even if you always take a multivitamin, filling your diet with whole fruit and vegetables is the best way to ensure you’re receiving the nutrition you need.  Not to mention sampling a variety of this season’s colorful, juicy and fresh produce can be a delicious way to break out of your same-old food routine.

Best of all? Seasonal fruit and vegetables cost less than out of season produce, a huge benefit to those of us trying to eat healthy in today’s economy.  It may surprise you to learn that fruit and vegetables in season take very little effort to produce, so less labor is necessary, thus drastically reducing the price.  So which fruit and vegetables are in season and ripe for the picking? 

Basil
Beets
Blueberries
Broccoli
Cherries
Corn
Green Beans
Peaches
Peas
Raspberries
Spinach
Strawberries
Tomatoes
Zucchini

Looking for creative ways to incorporate fresh summer veggies into your next meal?  Try a vegetable stir-fry sautéed with extra virgin olive oil and fresh garlic.  Or chop vegetables in large chunks, toss with olive oil, season with salt and pepper and grill until slightly charred.  Try tossing together a robust salad with as many vegetables as you can.

Want to add more seasonal fruit to your diet?  Try topping your cereal, oatmeal, and even salads with fresh fruit.  A fruit salad or protein and fruit smoothie are delicious and refreshing treats this time of year.  And a great way to enjoy peaches ?  Try them slightly grilled.

No matter what, always enjoy your fruit and vegetables with high quality protein and fat for a balanced meal and to keep blood sugar stable.  Eat well! 

Our best,

The Venice Nutrition Team

As a tea drinker who relies on her morning cup to kick start her day, I understand the need for caffeine.  For me, there’s nothing better than enjoying my morning with a warm beverage to wake up and begin my hectic day.  As a Nutrition Coach, I have worked with countless clients who drink caffeine and I am frequently asked the same question, “How much is too much?”  

How much caffeine is beneficial to your body and how does it affect you?   Is your caffeine intake the reason you toss and turn at night, struggling to fall asleep?   After much research, I was surprised by the answers and you may be too.

One of the most astounding facts I’ve learned is that caffeine is hidden in a number of seemingly innocent products!  In addition to the obvious sources such as coffee, tea and soda, caffeine is also found in chocolate, “coffee drinks”, many energy/ performance drinks and various pain killers, cold medications, diet pills and even some gum products and juice drinks!  The truth is, you may just be taking in a lot more caffeine than you bargained for.

According to experts, caffeine is in fact a stimulant to the central nervous system and may cause dependency.  Though no doubt less harmful than drugs and alcohol, I have witnessed many intense dependencies on caffeine from my clients and it never fails to concern me as their Nutrition Coach.  I distinctly remember one gentleman I worked with years ago.  When I asked him how much coffee he drinks in a day, he replied, “About two or three.”  Imagine my surprise when I dug a little deeper and realized he meant two or three “pots” of coffee, not “cups”!
 
So how much is too much?  According to experts, approximately 300 milligrams of caffeine per day is fine for most healthy adults.  That’s the equivalent of about 3 cups of coffee.    For older adults or those suffering from high blood pressure, 300 milligrams may be too much and an appropriate amount of caffeine per day should be discussed with your doctor.  Experts do agree that the power of caffeine affects each of us differently, meaning that for even healthy adults, that three cups a day may be too much.  

After all, if someone drinks 3 cups of coffee or caffeinated beverages per day, at least one of those beverages would typically be consumed in the afternoon or at night.  I have found that my clients who drink caffeine in the latter part of the afternoon, typically have major sleeping issues.  Luckily enough, the remedy is always simple.  Slowly reduce the amount of caffeine over time to help release the body naturally from the dependency.   (For tips on how to reduce caffeine successfully, keep reading!). 

Though not conclusive, caffeine does appear to have some benefits.  Caffeine gives a burst of mental alertness and energy and is a must for many of us first thing in the morning (myself included!).   Other studies suggest that caffeine helps to boost the immune system and may aid in some allergic reactions by reducing histamines. 

So, what are the downfalls of caffeine?   Caffeine may in fact cause restlessness and insomnia in certain people.   It actually takes 8-10 hours for 75% of the caffeine in your coffee to be eliminated from your body!  Yes, you read that correctly……eight to ten hours!  That is why a morning cup of joe most likely won’t affect your sleep but a cup in the afternoon likely will, especially if your sensitive to caffeine.  Now restless sleep in itself may not seem like such a bad thing at first but if you really think about it, a lack of sleep can be incredibly detrimental to your health.  A lack of sleep causes anxiety, crankiness, carbohydrate cravings, weight gain and possibly an increased risk for many diseases.  So that small cup of coffee in the afternoon is in fact having BIG consequences. 

What are some of the other adverse side effects?  For those people with caffeine sensitivities, nervousness or gastrointestinal disturbances are common.    In larger amounts (about 700 plus milligrams) there is an increased loss of calcium and magnesium from the urine, though new research suggests that as long as you have an adequate calcium intake through diet, you are not at a higher risk for osteoporosis.    Experts do recommend that you add a few tablespoons of milk to your coffee.  For older adults, there may be an increased risk of fractures and it’s very important to speak to your doctor about how much caffeine is safe for you.  Anyone with high blood pressure should also speak to their doctor about their caffeine intake because it may cause a small rise in heart rate and blood pressure.  For pregnant women or those who are trying, the March of Dimes recommends no more than 200 milligrams per day and to consult one’s physician for personal caffeine parameters.

So what’s the bottom line?  Essentially a small amount of caffeine, in the morning or very early in the afternoon is okay for most healthy adults.    If you are currently consuming more than you should and would like to cut back for health reasons or to improve your quality of sleep, there are a number of ways to do so.  Here’s some tips that will help:

1.  Start reading food and drink labels to get an idea of just how much caffeine you are taking in on a daily basis.   

2.  Never quit cold-turkey!  Caffeine withdrawal can be severe for some people.  A better solution is to cut back slowly.  For example, if you’re used to having a big cup of coffee in the morning followed by a diet coke for a pick-me-up in the afternoon, start with small steps. Fill your coffee cup only ¾ or ½ of the way or order ½ regular, ½ decaf.  Instead of a full can of diet coke, cut it back to half.  You’ll find that you still feel the same because your body is still getting the caffeine.  Slowly work on eliminating caffeine in the later afternoon (the key word is slowly!).

3.  Try finding substitutions.  I used to work at a coffee shop as a teenager and lived on flavored ice coffees.  I decided to make the switch to black tea instead because of the extra antioxidants and because tea has less caffeine than coffee.  In the morning, I have one cup of tea.  In the afternoon, I now opt for decaf green tea for a it’s antioxidant and metabolism boosting effects.

Remember, like many things in life, a little goes a long way.    Live well!

Valerie Cogswell
Lead Nutrition Coach and Head Chef

*all information derived from webmd.com

A few days ago, a friend of mine (who swears she’s allergic to her kitchen) called me in a panic.  Her in-laws were coming to dinner and she had promised to impress with a gourmet meal.  The trouble was, the only “gourmet meal” my friend knows how to cook is instant brown rice and ground turkey (hey, she’s a health nut!).  Needless to say, her lack of culinary skills had her sweating.  And that’s why she called me.

As Head Chef for Venice Nutrition, and a Certified Nutrition Coach for many years, my goal has always been to teach our members how to create food that helps to stabilize blood sugar, tastes absolutely delicious, and most of all…….is simple enough that anyone can make!  I have had so many wonderful clients over the years that stick to the same boring food over and over (hello, baked chicken!) because they claim they “just can’t cook”.  What I have come to find is anyone can cook a great meal….the key is learning the basics and stepping outside of your culinary comfort zone to try something new.

So , how did I get started?  Yes, I did go to culinary school but I’m truly convinced that though I learned some wonderful skills there, I have learned just as much on my own!  The confidence I possess today as a cook is not from my formal education, but from the experiments and culinary endeavors (and disasters!) that took place in my very own kitchen.  Below are some tips that have helped me to become a confident cook and create meals that I’m proud of. 

Start by practicing with a basic recipe that can help to teach you proper seasoning, different cooking techniques and flavor profiles.   A great example would be to find a recipe for a soup or chili that appeals to you.  Soup and chili are very easy to make, and you can experiment without worrying about drying the dish out or overcooking it.  You can slowly add seasoning and “taste-test” it as you go to make sure it’s to your liking.  You’ll also gain a great understanding about different flavor combinations of herbs and spices that work well together.

 Once you have successfully made one chili or soup, it will help to give you the confidence to make some adjustments.  Perhaps in place of a roasted butternut squash soup, you decide to use sweet potatoes instead.  Maybe you add a little diced apple to the pot to add a subtle sweet note.  Or maybe you toss in a small spoonful of cayenne pepper to add some heat.   Maybe in the next chili you create, you skip the ground beef and black beans and try ground chicken and white beans instead.    Noticing a pattern yet?  By successfully managing a basic soup or chili recipe, you’ll have the confidence to switch it up and make it your own, or try a new soup or chili recipe altogether. 

Other simple, basic recipes that I would recommend you try to master?  Roast chicken with lemon, garlic cloves and fresh herbs is sure to impress and will feed an entire family.  Salads are simply chop, toss and serve and the options are endless.  Vegetables drizzled with olive oil and seasoned with garlic, salt and pepper and roasted or grilled go with everything.  A baked or grilled fish like salmon with lemon, fresh herbs and olive oil is a great starter recipe for all seafood.   Find a recipe for that particular dish and then use those culinary techniques to explore and master new recipes.
 
I like to find culinary inspiration in many sources.   After all, we can all learn something from somebody. When I go to a restaurant and enjoy a creative or delicious dish that stands out, I’ll try to remember what was in it and re-create it at home.  For example, I once had a butter lettuce, pistachio, cheddar and sliced apple salad with a vinaigrette at a very fancy restaurant in Boston.  I was able to re-create this dish at home and give it a healthy spin by reducing the amount of cheese in the recipe and preparing a low-fat vinaigrette.  I served it with grilled fish on the side and enjoyed my simple but restaurant-worthy meal without the big check and tip! 

I’m also a huge fan of the Food Network.  If you’ve never watched this channel before and have any interest in cooking, I highly recommend that you tune in.  It’s fun, exciting and designed to teach home cooks how to well…..become cooks!   The Food Network has truly changed the way people view the culinary world, myself included.  Because there are so many types of culinary professionals teaching their point of view and techniques they’ve developed and perfected over the years, these shows appeal to so many home cooks.  It’s an unintimidating and inspirational way to learn to love to cook.  I have learned so much and helped to perfect my own culinary skills and point of view from watching the Food Network.  When I see a recipe I love, I’ll brainstorm on ways to lighten it up and many times figure out how to simplify it as well.  I’ll then test the dish in my kitchen at home and put a creative spin on the recipe to make it my own.

Other ways to find inspiration?  When you are done reading this blog, stand up and head to your kitchen.  Open up your kitchen cabinet.  I can guarantee you have a few cookbooks on hand that have collected dust over the years.  Peruse the pages and keep an open mind.  What recipe catches your eye?  What picture makes your mouth water?  That’s the recipe you should create next!  Book mark that page, copy down the ingredients to your grocery shopping list and get cooking!  Better yet, log in to your Venice Nutrition software program and click on the Recipe Tab.  I can personally guaranatee you that everyone of those recipes are balanced, delicious and incredibly easy to make.

Do you have a friend or family member who always manages to wow his or her dinner guests?  You know who I’m talking about.   The friend who makes the stickiest, fall –off- the bone BBQ chicken on the grill or the aunt whose famous pasta and meatballs are to die for.   Ask them to teach you one or two of their favorite recipes in your kitchen. Offer to purchase all of the ingredients and invite them to stay for dinner.  People that love to cook also love to show off their culinary skills and would more than likely be happy to help.  Observe, take notes and ask a lot of questions.  Pretty soon it will be your dish everyone is raving about.

Cooking is a skill that can be learned, perfected and mastered.  The key is putting yourself out there and trying something new.  The old saying, “practice makes perfect” may be a cliché but it’s true, especially when it comes to being confident in the kitchen.  Try something new and before you know it, you will be a confident cook who is not afraid to wow your own dinner guests.  Eat well.

If you are anything like us, you’ve been waiting all year for the summer! The sun is shining on your morning walk.  The balmy nights are perfectly relaxing.  And there’s nothing better than joining your best friends for delicious food and a cold drink at a summer cookout.   So why is this blog titled “Surviving” Summer BBQ’s?  What’s not to love?   Well, for many people who have made the effort to eat right, a BBQ can cause a little anxiety.   You may worry that you’ll fall off the “health wagon” and lose the habits that you’ve worked so hard on all year long.  After all, it’s an all-day event that involves loads of not- so- healthy food, tons of alcohol, and friends and family who may not live the lifestyle we do.   Not to worry!  Below are some tried and true tips, as well as a few smart recipe ideas our team has developed to help you enjoy your next BBQ without compromising your healthy lifestyle. 

1.Remember, balance is the key to a healthy lifestyle.  There will be times in life when you may overindulge; an extra glass of your favorite wine, a heaping scoop of ice cream or maybe even a pile of fall –off- the bone ribs at a cookout.   Taking part in the occasional treat is normal, in fact it’s great!  Because if you can live a healthy lifestyle while still allowing yourself the occasional treat, you’ve truly mastered balance and that leads to permanent change! The lesson to be learned here?  A little indulgence is good for you and keeps you from craving or feeling deprived.  Just make sure to get right back on track with a balanced meal at the next opportunity to get your metabolism moving in the right direction again.

2.Plan for the event.  If you know that you have a summer cookout planned for this Saturday, aim to be extra consistent with your nutrition and fitness routine all week long.  Acknowledge the fact that you may overindulge at this Saturday’s BBQ, and actually plan the “off” meal into your week.  Use this “system” of acknowledging the “off” meal and planning it to help you to make extra effort all week to eat clean, balanced meals every few hours.  Let the fact that you’ll be indulging on Saturday spur you to kick butt at the gym and make the most of every workout all week long.  The process here is both physical and mental.  By working extra hard all week to make room for this Saturday’s fiesta, you’ll physically be in prime fat burning mode by the time the party rolls around.  Mentally, you’ll be able to let go of any guilt you may normally have (see Tip #1 above as a reminder about the importance of balance).  After all, you’ve worked hard all week and you’ve planned to relax and indulge a bit with your friends and family.  It’s a win, win situation!

3.Believe it or not, it’s a bad idea to deprive yourself all day Saturday to save “room” and “calories” for the big event.  If you walk into a BBQ with every type of food imaginable at your fingertips and you haven’t eaten all day, you are heading for disaster!  Always eat balanced meals one hour within waking and every 3 hours before a cookout.  This way your mind is in control of your food choices, not your empty stomach!  It’s a smart idea to also eat one hour before the event.  Try snacking on a protein bar before the party to help keep blood sugar stable and allow you to make conscious food choices when you arrive.

4.And lastly, it doesn’t hurt to bring along some healthy and delicious choices, or at least know how to identify them at a cookout.   Do your best to build a balanced plate with some protein and carbohydrates and keep in mind that most dishes offered at a BBQ will have more than enough fat (way more actually!).   Whether you are hosting the event or attending, the following list makes for delectable (and healthy) party food that everyone will enjoy.

-Try Marinated or BBQ grilled chicken breasts, shrimp (skewered with tails on), pork tenderloin, salmon steaks, large sea scallops, or filet mignon (the leanest red meat) on the grill.  Meat, poultry or seafood and vegetable kabobs are also healthy and a fun change of pace.

-Instead of regular hamburgers, try using 97% lean ground beef.   Serve with all the regular toppings and whole wheat buns.

-Chop a mixture of your favorite vegetables in large chunks (corn, tomato, zucchini, red onion, bell peppers) or try whole asparagus with the bottom of the stalk cut off.  Toss in a bowl with quality extra virgin olive oil, kosher salt and fresh ground black pepper.  Grill until slightly charred to really bring out the flavors.

-Instead of plain old pasta salad with a few veggies tossed in for good measure, go in the opposite direction.  Use your favorite pasta salad recipe only make a few adjustments.  Triple the vegetable content (and vary it up- grape tomatoes, fresh bell pepper, onion, cucumber, banana peppers, etc.) and use the pasta as the filler, not the main event.  Use a reduced fat version of your favorite dressing such as low fat Italian dressing in place of regular.  If using a mayo based dressing, try cutting the amount of mayo in half and replacing the rest with plain, low fat yogurt- it will add a little tang and a lot of flavor.   Lastly fresh herbs like parsley or basil really make a dish stand out from the crowd.

-Try whipping up a low fat dip like hummus or mango salsa (combine chopped mango, red onion, a small amount of minced garlic and jalapeno with a splash of lime juice and good olive oil.  Toss with fresh cilantro and season to taste with salt and pepper).  Serve with home -made baked whole wheat pita chips.  (Hint- Mango salsa also works beautifully on grilled meat, poultry and seafood.)

-Fresh fruit platters are always well received and a perfectly sweet way to complete a meal.    Try serving a variety of fruit with a home-made dip of Plain Yogurt, vanilla extract, honey and lemon zest.

As a Certified Venice Nutrition Coach with seven years of experience teaching others on how to become their healthiest and achieve their optimal physique, my friends turn to me for all of their nutrition and fitness advice.  This past weekend was no exception.  While sitting at the pool with a few girlfriends, the conversation inevitably turned to our worrisome body woes as well as what works and what doesn’t to fix them.  As you can guess, cellulite was top on the list.    What is cellulite?  Why do so many women have it?  And most importantly, what can be done about it?  As I looked around the pool, my friends had a point.  Even the fittest and leanest women flaunting in body revealing bikinis had varying degrees of cellulite.   And truthfully, even at my leanest and fittest, I’ve always had it myself.  So I decided to do a little digging and share the facts for all of you women out there with cellulite questions.   The good news?  Though you can never completely banish cellulite, there’s a lot you can do to minimize its appearance (and keep it from ruining your day at the pool!).

What is Cellulite?  Why do I have it?

According to experts cellulite is essentially fat that produces a dimply appearance typically on the thighs,  hips, buttocks, and occasionally the stomach.  Over 85% of women have cellulite, mainly because underneath our skin, we have fibrous bands of tissue that follow almost a jagged pattern.  As fat accumulates, it pushes through the fibrous bands, causing the cottage cheese like affect that so many of us dread.    Males have these fibrous bands too, only the pattern is in even rows, so as they accumulate body fat, it’s less likely to create a dimpled appearance.    In addition, men have thicker skin, which hides any imperfections underneath.  Though the majority of women have cellulite, its severity is largely genetic.  That helps to explain why even lean, fit women can have more cellulite than someone who isn’t as lean or fit.  Thanks mom!
  
So how can I get rid of my cellulite?

Because there are a number of ways to reduce cellulite, I decided to examine the issue from  many angles.  I’ll begin with ways I know help to diminish cellulite naturally (read: inexpensively!) that have worked for me and many of my female clients.

It all begins with your nutrition.  By stabilizing your blood sugar (eating small, frequent meals every 3 to 4 hours that have the right balance of protein, carbohydrate and fat), you can help to release stored body fat.  Remember, cellulite is essentially fat!  As you lower your body fat percentage, the appearance of cellulite will improve as well.  Please note that counting calories, eliminating whole food groups like carbs or following any fad diet just won’t cut it.  You’ve got to stabilize blood sugar to truly change the way your body handles fat.  You either burn fat or store it, and stabilizing blood sugar is the best way to burn it.

It even goes a step further.  The next step is to focus on including as many whole, natural foods (read: not processed) into your daily diet.  I can’t begin to explain the importance of “eating clean” while trying to fine tune your physique and reduce cellulite; it truly makes all of the difference.  I recommend that you visit your Help/Support tab and locate your Online Manual.  Take some time to review your Quality of Food Chart so you can identify the natural, un-processed foods.  Consuming these high quality, natural foods (think oatmeal in place of bread) helps to stabilize your blood sugar longer and better so you can burn more fat.  Other benefits include more energy and less bloating due to the lack of sodium and artificial ingredients in natural foods.  In addition to eating clean, drinking a minimum of 64 oz. of water (and this is the bare mininum!) a day will help to flush out water weight and give you a leaner appearance.    Avoiding sodium will also have the same positive, bloat-free effect.

As you probably already know by now, exercise is critical to burning body fat.  As a Certified Venice Nutrition Coach, I’m always explaining to others the physiology of the human body and how to exercise correctly to build lean muscle.  Remember one pound of lean muscle burns an extra 50 fat calories a day, even while at rest!  I have found in my seven years in this industry that the majority of people, (even some personal trainers I have come across in the past) do not know the fundamentals of correct exercise.  I personally have Mark MacDonald to thank for teaching me the right to work out.  As a member of Venice Nutrition, you have access to his expertise on exercise as well.  I recommend that you visit your Exercise Tab in your program to learn his tips; you won’t be disappointed!  A combination of white fiber and red fiber cardiovascular exercise, along with a balanced strength training routine is most effective for changing your body (and greatly reducing your cellulite).

I’ll admit that in addition to eating clean and exercising, I have spent hundreds of dollars of hard earned cash on countless cellulite creams and potions.  The result?  I’m still on the fence about this one.  I religiously apply a basic cellulite cream every day and still have some cellulite.  Because I’ve never gone long without it, I’m not sure how my body would look without it.   That’s why I did a little research to see what the experts had to say on these “magic” creams.    According to a well known Dermatologist who provided her expertise on the subject at webmd.com,  these lotions are not all they are promoted to be.  She advises patients to “not waste money or time on creams”.  That being said, she does acknowledge that the caffeine found in many of these creams, as well as the actual massaging motion of applying them, can help to temporarily improve the appearance of cellulite.   As I continued my research, I found that the majority of experts hold the same opinion.  Basically they don’t recommend creams to their patients, but if a patient wants to try one, they are fine with it.  One particular expert commented that if you are going to invest in a cellulite fighting cream, make it a cheap one from the drug store.  The fancy expensive versions generally have the same ingredients as the drug store varieties, only with a much higher price tag.  In my non-expert opinion on this particular solution, I think that experimenting with an inexpensive cellulite cream may not be a bad idea.   Just don’t set your expectations too high. 

Another trick I rely on to help camouflage my cellulite is to use self tanner.   A tan (specifically a fake tan) provides a healthy glow and helps to hide ripples and dimples.  I’m a big fan of the spray tan machines and even the hand sprayed tanning salons that have become so popular.  Once you find a place that does a great job, you might be hooked too.   A self-applied cream version that I am fond of?  I like Banana Boat Medium/ Dark self tanner.  Not only is it creamy in texture and easy to apply, it’s pretty inexpensive and can be found at any drug store.

The verdict is still out on the use of supplements as a means to reduce cellulite.  There is one well known dermatologist and cellulite expert in particular who regularly advises the use of a combination of anti-inflammatory amino acids, antioxidants, vitamins and minerals.  Though many experts disagree that supplements can improve cellulite, it is proven however that many of these supplements are exceptional for improving overall health.  The way I see it is because the right vitamins, minerals, antioxidants and amino acids are proven ways to benefit health, why not try them?   And if by chance they help to minimize the appearance of your cellulite, well that’s great too!  It’s important to always talk to your Nutrition Coach or an expert before taking any supplementation.  

So what about all of the new magic devices that are being used at high end spas to treat cellulite?   There are a lot of options out there but I found an overall theme in my research.  According to experts, if you have the disposable income and are very patient some of these methods may provide effective yet temporary results.  They warned though that not everyone will get results, most people will need to continue treatment for as long as they wish to see results and worse, some of these treatments (such as injections) may be harmful.  Every expert highly recommended that if considering any of these options, you do extensive research and speak to a dermatologist or professional with knowledge on the particular method.  A few years back, I tried Endermologie and did have pleasant results, but only for as long as I could afford the treatments (this is before the economy crashed and I had disposable income!).  What attracted me to the procedure was the fact that it was relatively safe.  Would I do it again?  No, probably not.  I don’t have the time or money or patience to invest in something like that but I can honestly say that I did see results. 

 In short, there are quite a few ways to diminish or hide your cellulite.  You will notice as I have after all of my research that good old- fashioned nutrition and regular exercise are the most effective solutions.  This is obviously great news considering both are natural, inexpensive, and provide countless other benefits to our health (benefits much more important than hiding cellulite!).  Though I was happy to dig up some research on cellulite to share, writing this article also opened up my eyes.  Why are we women so eager to shell out so much money and frustration on a few dimples that over 85% of us have?   Of course, I will continue to eat well, exercise, drink water and use the inexpensive cream or lotion.  In my quest to conquer cellulite, I’ve come to the realization that no matter how hard I try, I most likely will always have it.  And you know what?  For once in my life, I think I’m okay with that.  The next time I’m at the pool, I’m going to make it my goal to not worry about a few dimples.  I recommend you do the same.  After all, if we are worrying about cellulite, we are not truly letting go and enjoying ourselves, and where’s the fun in that?   Enjoy your summer!

Valerie Cogswell
Lead Nutrition Coach and Head Chef

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.