For many of our newest members and clients, breakfast comes in the unfortunate form of a cup of coffee or a bagel smothered in cream cheese late in the day.  If you’ve been a member of Venice Nutrition for awhile, then you know how important it is to eat a meal (or even a mini-meal…more on that later) one hour within waking to kick-start your metabolism after a long night of zzzz’s.   Furthermore, it’s critical to make sure that your breakfast has the right balance of protein, carbohydrate and fat.  A balanced breakfast will help to prevent cravings and over-eating later in the day, and help your body get into fat burning mode first thing in the morning.

If you are not a “breakfast eater”, tend to feel nauseous in the mornings or workout very early, eating a full, balanced breakfast can be a challenge.  Here a few fast and simple tips you can incorporate into your mornings to make sure you start your day off right.

1.  If you are not hungry or feel nauseous in the mornings, try a mini-meal.  Choose any meal in your plan and cut each ingredient in half or even a third equally.  This way, your meal still has the correct ratio of protein, carbohydrate and fat, but in a smaller and more suitable portion size.

2. Aim for fast and simple solutions.   Try experimenting with a few bites of a protein bar, a ½ protein smoothie (cut each ingredient in half equally) or even the Greek Yogurt Parfait (see your Recipe Tab for the complete recipe).   

3. If it’s easier, make a complete meal, eat only ½ or 1/3 and then eat the remainder at your next meal.

If your goal is to break down body fat, increase metabolism and feel your best now and in the future, it’s important to understand how the quality of your food choices impact your results.  One of my “tricks” as a Nutrition Coach to help my clients get their body to the next level or break out of a plateau, is to slowly make changes to increase the quality of their food on a daily basis.  And the results are never short of amazing!

Of course, the most important step in stabilizing blood sugar is to eat a meal balanced in protein, carbohydrates and fat (according to your personal nutritional parameters) every three to four hours.   This is the basis of a solid nutrition plan, and creates balance within your body to allow for released fat storage.
 
The next step is to choose protein, carbohydrates and fats that are higher up on the quality of food chart.  High quality foods are less processed, more natural and take longer to break down in your system.  These choices are lower on the Glycemic Index (a gauging device that measures how quickly carbohydrate containing food items are digested in your system).  This keeps your blood sugar stable longer, and allows for faster and more consistent results!   From my own experience and what I have witnessed in my clients, higher quality of foods lead to more muscle tone and definition, flatter abs, leaner or more muscular limbs (depending on your goals) and shapelier physiques. 

Here is a great example of increasing your quality of foods in a meal:
If you currently have a deli turkey sandwich with mayo on wheat bread for lunch, try looking at each component in the meal (the protein, carbohydrate and fat) to see how you can improve the quality.  Instead of deli turkey (which is processed) , try real chicken breast for a natural protein.  Swap out man-made bread for a natural salad of greens and veggies.  Instead of mayonnaise as your fat (which again is man-made, processed, and loaded with poor fats), aim for avocado or a dressing made of natural olive oil and balsamic vinegar for a heart healthy alternative. 

If switching out every component in a meal seems overwhelming, it may be best to slowly improve one component at a time.  For example, perhaps your goal should be to work on improving your quality of carbohydrates throughout the day.  Try switching out bread and crackers for more natural carbohydrate choices like oatmeal, sweet potatoes, and vegetables.
 
So where do your favorite foods fall on the quality of food scale?  Below is a handy chart that will help you to make more natural and healthy choices when preparing your meals.

HIGHEST QUALITY FOODS  (you’ll notice that these items are completely natural, the least processed and will yield you the best   results)

PROTEINS

• Beef
• Chicken
• Eggs
• Fish
• Turkey
• Soy Beans

CARBOHYDRATES

• Beans (fresh)
• Brown Rice
• Fruit
• Hot Cereals
• Vegetables
• Yams/Sweet Potatoes

FATS

• Avocado
• Flax Seed Oil
• Nuts (dry roasted or raw)
• Natural Nut Butters

MEDIUM QUALITY FOODS (these items are processed to some degree)

PROTEINS

• Cottage Cheese
• Deli Meat
• Canned Meat
• Garden Burgers
• Yogurt
• Soy Meat- packaged

CARBOHYDRATES

• Bread
• Beans - canned
• Cold Cereals
• Crackers
• Pasta
• Potatoes
• Pretzels

FATS

• Canola Oil
• Olives - canned
• Processed Nut Butters

LOW QUALITY FOODS (these items are the most processed)

PROTEINS

• Protein Powder
• Protein Bars

CARBOHYDRATES

• Chips
• White Rice
• Rice Cakes

FATS

• Mayonnaise
• Margarine
• Salad Dressings
• Sour Cream

Eat well!

My best,

Valerie Cogswell - Lead Nutrition Coach and Head Chef

Here are some common measuring guidelines that will assist you with your meal plans.

1.  Weight Measurements

a. Ounces = Oz

b. Grams = g

1 oz = 28.4 g

.75 oz = 21.3 g

.5 oz = 14.2 g

.25 oz = 7.1 g

2.  Volume Measurements

a. cups = cup

b. Ounces = oz

c. Tablespoon = tbsp

d. Teaspoon = tsp

1 Cup = 8 oz

.75 cup = 6 oz

.5 cup = 4 oz

.25 cup = 2 oz

1 tbsp =  3 teaspoons (15 g)

.5 tbsp = 1.5 teaspoons (7.5 g)

1 tsp = 5 g

With flu season well on its way, now is the time to be aware of where the worst of the germs are lurking and how to prevent illness.  You may be surprised to find that your garbage can or even toilet seat are not as germ filled as some other surfaces in your home.  According to experts, the single best preventative measure you can take to prevent contact illness is to practice thorough hand washing techniques.   In fact, up to 80% of germs and illness are spread through hand to hand contact!

It also helps to wipe down some of the surfaces described below with disinfectant wipes.  Keeping a small bottle of hand sanitizer in your purse or car is a great way to de-germ in a pinch.  You’ll even notice that many public places such as doctor’s offices and some supermarkets offer disinfectant wipes or hand sanitizer to help you keep healthy.

So where are the germs hiding?  Below is a list of some of the germiest places around. 

Your computer keyboard

Your kitchen sink

A load of wet laundry

Your handbag, briefcase or purse

Shopping cart handles at your local market

Playgrounds and health club equipment (including mats)

Public restrooms, particularly airport bathrooms

Public water fountains (especially children’s school fountains)

ATM Machines

All it takes to stay healthy this season is a few extra steps.  Wash your hands thoroughly with antibacterial soap often and take the time to wipe down any susceptible surfaces like the ones described above.
 
Our best,

The Venice Nutrition Team

*info derived from msnbc.com

Chances are, if you’ve ever worked out before, you’ve experienced some degree of muscle soreness.  Whether you are a beginner to exercise or a seasoned fitness enthusiast who has been training for years, muscle soreness happens to all of us and it’s not necessarily a bad thing. 

According to experts, during physical activity, small microscopic tears form in the muscle, creating minute amounts of damage to the muscle fibers.  The combination of tears and inflammation in the muscle is what causes the aches, soreness and pain.  A small amount of muscle soreness should be expected, particularly after experimenting with a new form of exercise.

So why would you experience muscle soreness 24 to 48 hours after exercise instead of immediately after?   The reason, according to Exercise Physiologists is because of Delayed Onset Muscle Soreness (DOMS), the natural (and completely normal) response to muscles tissues that have been worked beyond their usual capacity.  In other words, if you push it hard and try a new and strenuous exercise in the gym, you may experience DOMS and feel the pain the next day or even the day after.  As your muscles adapt to the new exercise and become stronger, the soreness will dissipate.

So what can you do to help alleviate the muscle soreness?  Experts agree that stretching is critical to alleviating soreness and preventing injuries.  Regular stretching helps to elongate the muscles, preventing muscle contractions and spasms. 

In addition to regular stretching, resting adequately between exercise can help your body to recover quickly, thus preventing further damage or injuries.  Ice, heat and even the occasional anti-inflammatory can also help to relieve muscle soreness and discomfort.  For more information about proper exercise and stretching techniques, please refer to your Exercise Tab within your program and speak to your certified Venice Nutrition Coach.

Live well.

Our best,

The Venice Nutrition Team

*information derived from webmd.com

Because there are so many sneakers to choose from, it’s important that you pick the right shoe type for your foot and the activity you’ll be engaging in.
 
First it’s important to have your foot evaluated properly by a professional.  Luckily, there are a variety of shoe stores that now offer to watch you walk to determine your gait as well as evaluate your arch in addition to standard measurements as part of their services to help you find the best shoe.
   
It’s also important to pick the right shoe for the “job” or the exercise you’ll be doing.  For example, if you are a long distance walker or walking is your main form of cardio, you will want to use a Walking Shoe.  Walking shoes offer good arch support, are lightweight and have the right amount of cushioning for a serious walker.

If you are a runner, a Running Shoe is your best bet.  Running shoes are generally light weight and have built in shock absorbers to help ease the stress off your joints with each pounding movement.  They are typically lightweight and provide the essential support a runner needs. 

Cross Trainers are ideal for someone who participates in light impact activities like aerobic classes, walking or weight training.  They are not recommended for running because they lack the support necessary to absorb major impact. 

Tennis shoes are built to support side-to-side movements for racket-based sports players. 

Casual sneakers are very trendy right now and fine for lounging around or a leisurely walk or shopping but should not be used while working out because they lack any real support.

Our best,

The Venice Nutrition Team

*information derived from FitSugar

Though it’s true that nuts are a natural source of protein from plants, you may be surprised to learn that they are not your best protein option.  Why?  Because in order to stabilize your blood sugar, it’s critical to include a complete protein from an animal source such as dairy products, chicken, fish, eggs, beef, lamb, and turkey.  Soy products are also considered complete proteins.  What makes a protein “complete”?  Complete proteins like the ones listed above contain all of the essential amino acids that the body cannot create on its own.  Because the body cannot synthesize these amino acids, it’s essential to include a complete protein (that contains these amino acids) in every meal.

Incomplete protein sources like nuts, seeds, beans and grains are foods that contain protein yet lack the essential amino acids or do not contain enough of them.

Because amino acids are the building blocks of protein and are responsible for building and maintaining the tissues of the body as well as promote the breakdown of fat, complete sources of protein are superior to incomplete proteins like nuts.

So should nuts be included in a healthy, balanced diet?  Of course!  Nuts are an excellent source of antioxidants, fiber and omega 3 fats (also known as “heart healthy fats”) and most definitely should be included as a regular part of your diet, as long as you are not allergic to them.  The best way to incorporate nuts is to consider them the fat in your meal.  Simply add a carbohydrate along with a complete source of protein in the correct amounts according to your nutritional parameters, and you’ve got a perfectly balanced meal.

Eat well!

Our best,

The Venice Nutrition team

These days, parents are busier than ever.  Getting a house full of children dressed, fed and off to school in the morning can be a challenge.  You already know how important it is that your kids eat breakfast before they leave the house.  But do you know how to feed them something that is nutritious, FAST and balanced enough to maintain their energy levels throughout the school day?  Our team of Nutrition Experts understand how busy you are and came together to offer their favorite “kid-friendly”, healthy and fast breakfast solutions.

First, it’s important to remember that a breakfast that is balanced in protein, carbohydrate and fat is ideal for you AND your child as well!   A balanced breakfast will help to stabilize your child’s blood sugar which is important to maintain a healthy body weight, prevent fatigue and keep their minds sharp during a long school day. 
Here are some of our favorite breakfasts that take only a few minutes or less to prepare and can be eaten on the go:

Protein Bar- It doesn’t get any easier than this.  Rather than the standard, sugar filled breakfast bar or pop tart, aim for a protein bar that has a good balance of protein, carbohydrates and fat.  Some brands to try: Detour, Zone, Balance Bar, or Cliff Pro Builder.  If you want a balanced protein bar made with only natural ingredients, try Greens Plus Protein Bars.

Fage Greek Yogurt Parfait- Combine low fat or fat free Fage Greek Yogurt (a high protein, low sugar yogurt found in some grocery stores and any specialty market like Whole Foods), fresh fruit like berries, Splenda or Stevia to sweeten and a touch of vanilla extract.  Top with nuts like slivered almonds or chopped walnuts for healthy fat.

Egg and Cheese Roll-up-If you’re pressed for time in the morning, try scrambling enough egg beaters or scrambled eggs to last a few days.  Store in the refrigerator in an airtight container.  When ready to eat, top a scoop of the eggs with cheddar cheese and microwave for 20-30 seconds.  Put egg and cheese mixture in a whole wheat roll up and wrap in foil to go.  Or you can serve the eggs with whole grain toast if your kids have time to sit down and eat.

Protein Smoothie- In a blender combine whey or soy protein powder, skim or low fat milk, fruit like banana or berries (or both), a small scoop of natural peanut butter or flax oil (for healthy fat) and ice.  Blend until frosty and smooth.

Cereal to go- In a “shaker” cup with a lid, combine low fat or skim milk with vanilla protein powder and shake until smooth.  Pour over a whole grain, high fiber, low sugar cereal.  Top with nuts for heart healthy fat.

As Nutrition Experts, we get asked this question a lot.   It is a misconception that late night eating will cause excessive fat storage and because of this, so many people go to bed hungry.  The question is, should you eat at night and if so, what should you eat?

The answer is “yes”, you should eat at night!  In order to stabilize blood sugar and prevent over-eating the next day, a late night, balanced meal is critical.  How many meals you eat in a day or whether or not you need a late night meal at all depends on how many hours you are awake during the day.  It helps to think of your body as a machine.  As long as you are awake, you should be fueling every few hours with a meal balanced in protein, carbohydrate and fat.

We recommend that you eat one hour within waking and every three to four hours until you go to sleep at night.  For example, if you eat dinner at 6 pm, and you don’t go to sleep until 10 pm, it’s important to grab a balanced meal or snack around 9 pm.  This will prevent blood sugar levels from dropping too low while you “fast” (or sleep) at night.  If you skip your last meal of the night, you run the risk of waking up very hungry because blood sugar levels can plummet too low.  This will cause your metabolism to slow down and may cause over-eating and carbohydrate cravings later in the day.  If you happen to have your dinner meal at 7 pm and you go to bed at 8 or 8:30 pm, you don’t need to worry about eating again.  Just catch some zzzz’s and make sure to eat one hour within waking. 

If you find that you’re not physically hungry for the last meal of the night (which is often the case), it’s important to eat anyways!  We recommend that you choose any one of the balanced meals on your plan and cut each ingredient in half or even in thirds to make a mini-meal that still has the correct ratios of protein, carbohydrate and fat.   If you’re not hungry before bed, a simple solution is to have a few bites of a protein bar to keep your blood sugar stable and your metabolism high.   

Remember, the key to achieving all of your nutrition and fitness goals is to stabilize blood sugar and keep your body in balance.  Eating a balanced meal or snack at night can help!

Excellent Video with detailed explanation by Venice Nutrition's creator and CEO Mark Macdonald: http://www.youtube.com/watch?v=T5G2ENCKPSI

Between a slow economy and the challenges of everyday life, stress is at an all time high.  You may have noticed that despite your best efforts, you are gaining weight or have hit a complete plateau in your results.  Could stress be to blame?  According to experts, the answer is yes.
 
So how exactly does stress affect our weight and sabotage our goals?  When you are under stress, your body automatically send your “fight or flight response” into full swing.  This response releases certain hormones, specifically cortisol (also known as the “Stress Hormone”).  When there’s an over-release of cortisol due to stress, your metabolism (or your body’s ability to turn food into energy) slows dramatically.
  
How else does stress affect your weight?  When you are stressed, you are more likely to reach for your favorite comfort foods like ice cream and chips.  Foods that are loaded with carbohydrates (sugar), fat and sodium make us feel happy and satisfied temporarily but only lead to more intense cravings and snacking later in the day.   Not only do many of us reach for the unhealthy stuff when stressed, we usually reach for more food in general.   Thus, the cycle of snacking on the wrong foods, over eating and weight gain continues. 

Chronic stress can also lead to changes in blood sugar.  As you know by now, in order to create balance within your body, increase metabolism and burn fat consistently, it’s critical to maintain stable blood sugar levels.    Stress throws your blood sugar levels out of whack and may cause fatigue, lack of energy and even mood swings.  And when you are not feeling well, your entire health structure suffers including your quality of sleep, and your motivation to exercise and eat well. 

So what can you do?  The first step is becoming aware of how much stress you do have and what’s causing it.  Often times we are so stressed for so long that it becomes the “norm” and this kind of thinking leads to chronic stress.  Acknowledging the stress in your life and identifying the stressors (or causes of stress) is a necessary step in order to managing them.   Once you’ve pinpointed all of the areas that are causing stress, you can begin to create solutions to easing the stress in these areas. 

As a Venice Nutrition Coach who has worked with countless clients struggling with stress, I’ve learned a thing or two about managing it.  Here are a few tips that may help you to mellow out and get your body back in balance again.

1.  As described above, start identifying the areas of stress, causes and then solutions.  It may help to make a list.

2.  Take at least 30 minutes of “me time” every day.  Whether you use this time to read a favorite novel, meet a friend to catch up, exercise or just meditate, the key is to clear your mind and shut off for a little while.

3.  Pay careful attention to your health structure including your sleep, nutrition, exercise, water, and supplementation.  In times of stress, there are bound to be some “offs” somewhere in your structure and it’s important to identify and correct them as soon as possible.  Your body can only be in balance when all of the components of your health structure are optimized.

4.  Try massage.  Not only will you recover faster from workouts and release stored toxins , you’ll also lose a lot of stress.

5.  If you find you can’t manage your stress on your own, don’t be afraid to reach out to someone for help.   Sometimes an outsider’s point of view is exactly what you need to make changes.  Whether it’s a friend, sibling or even a professional therapist, find what works for you.

Live well!

My best,
Valerie Cogswell
Lead Nutrition Coach and Head Chef

*stress facts derived from about.com