At Venice Nutrition, we’ve written quite a few blogs and articles over the years on how to survive Thanksgiving while maintaining your health goals.  We’ve talked about how to best prepare for this food-filled holiday while providing you with realistic tips and tricks on how to enjoy the festivities without going overboard.  And of course we highly recommend that you read those blogs (“Thanksgiving- How To Stay On Course With Your Nutrition” and “Holiday Secrets From A Nutrition Coach and Chef”) to help arm yourself with realistic ways to feel your best this Thanksgiving.

As important as these blogs are, this year we decided to do something a little differently.  We wanted to help you on how to not only survive Thanksgiving, but provide you with a game plan for the next day!  For some, it takes only one day of indulging to fall off track, and that is why this blog is so important; use it as your blue print to stay committed to your health and get back on course to achieving your goals.  Here’s your day-after survival plan.

1.        When you over-indulge (as most of us do on Thanksgiving), your blood sugar levels spike, only to crash a few hours later.  It’s important to be aware that when your blood sugar levels raise and dip, you will feel the effects the next day (and possible for a few days after).  You may feel tired, cranky and crave carbohydrates more than usual.  If you’ve had alcohol, you may be feeling even worse.  Rather than give in to the crash and fuel up on more fat and carbs, the best thing to do the next day is to eat balanced meals one hour within waking and every 3 or 4 hours until you go to sleep.  The sooner you eat balanced meals again, the quicker you’ll get back into fat burning mode.  This will allow you to re-stabilize your blood sugar and get your body back into a balanced state, making you feel better sooner.

2.        If you’re the host of Thanksgiving dinner, you probably have a lot of not-so-healthy leftovers.  Try storing some of these leftovers in the back of the fridge (or in another fridge away from the main kitchen if you have one).  This will help you to avoiding “picking” out of the fridge.    Another option is to send home leftovers with guests.  The old saying, “out of sight, out of mind” really applies here!

3.       If you do want leftovers, aim for the healthier ones such as white breast turkey, sweet potatoes, cranberry sauce and vegetables.  Watch portion sizes and try to create a balanced plate of protein, carbohydrates and fat.

4.       Drink extra water.  Chances are, you probably consumed more salt than you normally would at Thanksgiving, and may be experiencing some bloating.  Increasing your H20 intake slightly can help to alleviate this and ward off carb cravings.

5.       Don’t forget to exercise.  Even if you have only 20 minutes the day after the holiday, take the time to work out.  A power walk outdoors or a quick lifting session will rejuvenate you, burn excess calories and get your body back in fat burning mode.  If you’re feeling stressed from the holiday, a yoga video, meditation or a pilates class is a great way to re-center yourself.

6.       Make an extra effort to stay on track the following week.  If you’ve consumed too much on Thanksgiving, avoiding excess cheat meals and eating cleaner the following week can help balance the equation.

And lastly, remember Thanksgiving is meant to be enjoyed.  Even the fittest and healthiest people indulge occassionally!  The key is to get yourself right back on track as soon as you can.  Balance is always key to long term success.

We wish you a happy and healthy Thanksgiving.  Enjoy!

Our best,

The Venice Nutrition Team

If you’ve got picky eaters who don’t like the taste or texture of traditional whole wheat bread, the new white “whole wheat” breads may be a great solution.  After all, what’s better than bread that looks and tastes like the traditional white bread variety but has the nutrition of whole wheat?

Unlike regular white bread, white “whole wheat” bread contains all of the whole grain and has the same fiber and nutrients as regular wheat bread.  The difference is, it is made of a certain variety of wheat that is paler in color and has a milder flavor, and there for well tolerated by white bread lovers!

When shopping for bread, aim for a product with at least two grams of fiber, and preferably three per slice.   Take a moment to read the ingredient list as well.  The most nutritious products will list “whole” (whole grain or whole wheat) as the first ingredient.

Eat well.

The Venice Nutrition Team

*info derived from www.mayoclinic.com

Chances are if you’ve sat in front of your television lately, you’ve watched more than a few commercials promoting the health benefits of vegetable juice.  After all, we know we need veggies and isn’t it easier to gulp them down in 30 seconds then actually peel, chop, cook and prep them?  As a Nutrition Coach and health nut who enjoys anything convenient that helps me to live a better lifestyle, I decided to do a little research.

According to V8, the most well known vegetable juice company, 7 out of 10 adults don’t get their daily recommended amount of vegetable servings.  In order to help address this concern, V8 has a new mission; to create a diverse line of products to make it easier for adults to reach their recommended 2-3 cups of veggies per day.  The result?  In addition to their line of 100% vegetable juices, V8 has also introduced a new line of vegetable and fruit juice combinations that are more sweet than savory. 

According to experts, 100% vegetable juice can help you to increase your daily servings of veggies.  Vegetable juice is also an excellent source of vitamins, minerals and antioxidants.  The only drawback?  Vegetable juice can also be high in sodium (a concern for those with high blood pressure) and lacks the amount of fiber found in whole vegetables in their natural state.  It’s important to note, however, that V8 does make a low sodium version of their famous vegetable juice.

So what’s the bottom line?  In my opinion, I believe that the occasional glass of vegetable juice is a great way to load up on your vegetable intake, but should never completely replace whole vegetables in your diet.   In addition to being lower in sodium and higher in fiber, whole, natural vegetables are also digested more slowly in your body compared to a liquid.  This helps to keep your blood sugar more stable, allowing you to reach your goals faster.    So enjoy the occasional glass of vegetable juice but keep your fresh veggies as the front runner!

Eat well.

My best,

Valerie Cogswell
Head Chef and Lead Venice Nutrition Coach

*information derived from www.v8.com and www.mayoclinic.com

Did you know that beef is the #1 protein source of Vitamin B12 and Zinc?  Although beef is sometimes unfairly thought of as unhealthy, the truth is, beef is one of the most nutrient rich foods available.  The key is choosing the leanest cuts of beef to gain the extraordinary health benefits while avoiding any unnecessary fat.  Below are the best of the best to choose from.

Extra Lean Beef (3.5 ounce portion containing less than 5 grams of fat, 2 grams of saturated fat, 95 milligrams of cholesterol)

Eye of Round Roast
Top Round Steak
Mock Tender Steak
Bottom Round Roast
Top Sirloin Steak

Lean beef  (3.5 ounce portion containing less than 10 grams of fat, 4.5 grams of saturated fat, 95 milligrams of cholesterol)

Round steak
95% lean ground beef
Chuck shoulder roast
Arm pot roast
Shoulder steak
Strip steak
Tenderloin steak
T-bone steak

While shopping for beef, pay careful attention to the cut.  “Prime” is typically higher in fat while “Choice” or “Select” are leaner.  And of course, beef should be eaten in moderation.   For most healthy individuals, it’s fine to eat beef a couple of times a week.

Our best,

The Venice Nutrition Team

*research found on ask.com  © 1998-2009 Mayo Foundation for Medical Education and Research (MFMER).

The holidays are well on their way (it’s hard to believe Thanksgiving is just around the corner!).  This time of year the average person gains only a few pounds.  The challenge is, most of us don’t lose those few extra pounds and over the years this weight gain really adds up. 
 
So what’s the solution?  How can you avoid gaining even a few pounds over the holiday season?  The trick is to prepare yourself NOW.  By creating a healthy game plan today, you can avoid that seasonal weight gain by the time Thanksgiving rolls around.  We asked a few of our most successful members how they prepare for the festivities.  Here’s what they had to share.

“Because most of the parties take place over the weekend, I try to eat cleaner, more natural meals during the week.  This way, if I over-do it a bit during a holiday meal, it’s not as big of a deal.  I also try to not cheat during the week and save my indulgences for the actual holiday meal or party.”      Janine, 38 years old

“I increase the intensity of my workouts to help off-set the holiday food.   I also add in more interval training."  Devin, 45 years old

“I can’t stress enough how much journaling helps me during the holidays. I stay accountable to myself and seeing my choices on paper is always a real eye opener.”    Michelle, 27 years old

“Working with my nutrition coach saves me every holiday season. I’m happy to say that I don’t gain over the holidays, just maintain, which is exactly what I need.  My coach helps me to set goals and stick to them.  Without the extra support and motivation, I probably would gain weight.”    Annie, 58 years old

“My belt keeps me in check.  If it’s getting tight, I cut back on the cheating.  Always works for me.”  Nick, 27 years old

Let us know your best tip to get you through the holidays.  We’d love to hear from you!

Our best,

The Venice Nutrition Team

Whether your long term goal is to increase your energy, drop a few pant sizes or lose 40 pounds, it truly is an amazing feeling once you reach it.  If you’ve been successful in reaching even one of the goals you have set for yourself, then you know what I’m talking about.  There is nothing like that powerful sense of satisfaction in knowing that you set a goal and worked diligently towards achieving it.  But finally reaching your goals can often lead to another emotion you may not be prepared for…… anxiety!  The “Well, now what do I do?” can lead some people to worry how to actually maintain their new lifestyle and the results they’ve achieved.  As a Nutrition Coach and proud success story myself, I understand.  Here are some alternative ways to keep the momentum going!

1.  Congratulate yourself constantly.   Remind yourself on a regular basis of all that you have accomplished.  Never downplay how hard you’ve worked or put yourself down.  If you’ve made the commitment to prepare meals ahead of time, eat out less, work out more, etc., then you deserve accolades and the most powerful ones come from within.  Acknowledging all that you have accomplished can help prevent you from going backwards and propel you to move forward.  After all, once you’ve achieved even one of your goals, you just know you can accomplish anything!

2.  Inspire someone else.  You may notice that once you’ve become a success story, you’re  likely to inspire someone else (a coworker, friend, spouse, family member) to want the same thing.  This is a fantastic opportunity to help someone else to feel as great as you do, while also keeping yourself on the right track.  Buddy up, workout together and discuss healthy meal options.  As a mentor, you are more likely to keep up with your healthy lifestyle….because someone may be counting on you to inspire them to keep up with theirs!  Love the idea of being an inspiration to others?  Interested in becoming a licensed Venice Nutrition Coach?  Check out www.venicenutrition.com/healthpro .  Many of our coaches nationwide started off as clients just like you!

3.  Keep it fresh.  So you’ve reached your goals.  Now’s the time where so many people become complacent and stop challenging themselves or learning new things.  My invitation to you is to continue to switch it up.  Try a new class at the gym or a new form of cardio.  Try a cooking class or a new healthy recipe (for new and delicious meal ideas, see your Recipes tab).  Keeping it fresh keeps you challenged and that keeps the momentum going!

4.  Stay involved.  At Venice Nutrition, our entire team prides ourselves on providing our members with the most cutting edge information and the highest level of support.  Stay involved by taking advantage of these tools and support.  Talk to other members and coaches nationwide on the forum.  Listen to a webinar with creator of Venice Nutrition, Mark MacDonald, and learn from the best!  Keep up with the blogs and health articles and stay on top of the e-newsletters.  Even as a Nutrition Coach, I recognize that I can always learn something new that keeps me going, and so can you.  You can find the webinars, blogs and articles under your Education Tab in your personal online system.  To speak to members and nutrition coaches nationwide to share tips, success stories and get advice, check out the Forum Tab.

5.  Set new goals.  If you’ve already reached your goals, it’s time to make new ones.  Take a few moments to figure out what’s important to you.  Perhaps you would like to increase your cardio endurance and plan to add interval training into your weekly routine.  Maybe you would like to increase core strength or eat higher quality, more natural foods.  Establish your goals and make a plan towards achieving them…… I have no doubt you’ll reach them!

Congratulations on achieving your goals.  Keep reaching for the stars and never forget to reward yourself along the way!

My best,

Valerie Cogswell
Lead Nutrition Coach and Head Chef

If you are still not getting your daily glass of green tea, this blog is definitely for you.  Green tea has many powerful health benefits.  According to experts, drinking green tea, hot or iced, is a proven way to increase your health.  The following research may be just compelling enough for you to start going green:

1.  “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 heart disease, better cholesterol and even improved skin.  The flavonoids in green tea may even help protect your skin from cancer and inflammation.”

2.  *“According to research, in 6,928 Chinese women, regular green tea drinkers were 12% less likely to develop breast cancer than nondrinkers.”

3.  *“Three cups a day cuts the risk of stroke  by 21%” ,according to a UCLA review of 9 studies.”

4.  *“According to a new multi-center study, overweight or obese exercisers burned off three more pounds and 7% more belly fat when they drank green tea instead of another beverage  with the same calories”

*Research stats derived from Reader’s Digest

As a Certified Venice Nutrition Coach for the past eight years, I understand how challenging it can be for my clients to fight the urge to give in to cravings.  Like all of my clients, I’ve had to learn how to best handle my cravings too.  The Chef in me always wants to splurge and the health nut in me is constantly searching for balance.

If you’ve read my blogs in the past, then you know that I truly encourage our members and my personal clients to occasionally indulge in their favorite treats.  After all, leading a healthy lifestyle is all about balance, and chocolate, of course!  But what happens when you no longer have a sense of balance?  What happens when your cravings take the control and you lose it?   When your cravings and the urge to give in to them becomes overwhelming, it’s time to come up with a solution that can help you take control and achieve balance once again.  Below is my proven strategy to help you determine whether to give in or let it go, and how to get back in the driver’s seat to your health!

1.  Pull out your goal sheet.  If you’ve never taken the time to write down your personal goals or your “why”, (the reason your trying to live a healthier lifestyle in the first place), now’s the time to do it.  In fact, do it right now!  Take a few minutes to jot down your short term goals (ie.  I will aim to have  only one “off meal” this week and will eat balanced meals the rest of the time to keep my blood sugar stable) and long term goals (I am going to lose 10 pounds of body fat in the next 3 months).    Every time the urge to give in to a craving surfaces, pull out your goal sheet and read your goals out loud.  When your goals are staring you right in the face, it’s a lot harder to ignore them!  You may just find that the anticipation and excitement over reaching your goals far outweighs the immediate satisfaction of a cookie.

2.  Call someone.  As part of my service to my personal clients, I provide my cell phone as well as the instructions to contact me anytime, especially when the “out of control” feeling hits.  This allows my clients to vent, let it all out and 9 times out of 10, I can help guide them to make a better choice.  If you are not working with a personal  Nutrition Coach, call someone, anyone you trust who knows your goals and understands your need for a healthy lifestyle.  Usually just talking about the craving makes it easier to pass it up.  Need a personal Nutrition Coach?  Check out our packages online.  Go to the STORE button, then the NUTRITIONAL CONSULTING Button and see whether working one-on-one with someone is the answer for you.

3.  Ask yourself the following questions.  “Am I physically hungry for this _________ (4th slice of pizza, bag of chips, etc.)?  “How will I feel 20 minutes after I eat all of this?”  “How will I feel tomorrow morning after I eat all of this?”  “Is this really worth it?”.  Chances are, if you ask and answer those questions honestly, you can put the chips down and walk away.
 
4.  Wait 20 minutes and see if the craving passes.  Normally, after 20 minutes the craving will disappear.   In that 20 minute time frame, try to do something engaging.  Call a friend or take a walk (or pull out that goal sheet!).
 
Remember, it’s okay to give in to cravings here and there.  In fact, the best thing you can do is plan a splurge meal into your week and work hard all week to eat clean.  When you do indulge, make sure to eat slowly, savor every bite and most importantly get right back on track 3 to 4 hours later with a balanced meal to re-stabilize blood sugar. 

If you are struggling with your cravings on a regular basis or feel that you are lacking control, it may be time to work with a personal Nutrition Coach who can help create realistic goals, guide you towards reaching them and come up with solutions to your challenges.  To learn more, check out the STORE button, then the NUTRITIONAL CONSULTING  button at www.venicenutrition.com  And remember, life is all about balance, just make sure you’re the one in the driver’s seat!

Live well!

My best,

Valerie  Cogswell
Lead Nutrition Coach and Head Chef

As a Certified Nutrition Coach and Head Chef for Venice Nutrition, I always look forward to working with a new client one- on- one.  Getting to know a client’s unique goals, their lifestyle and their personal needs is something I have always enjoyed.  And for my clients, working one on one with a Nutrition Coach is often the missing piece to the puzzle in achieving their personal nutrition and fitness goals.  For some, working with a professional is the key to their success.

Working closely with a new client allows me to truly discover their specific challenges that may be preventing them from achieving their goals and trouble shoot to find real world solutions to overcome them.  For example, if I begin working with a new member who is a busy mom struggling to find a way to work nutrition and fitness into her family’s hectic lifestyle, I can ask the right questions and come up with effective solutions to make it easier for her.  From family recipes, to fast lunches on the go, to quick fitness, there is always a solution!   If I’m working with a client with a unique health issue, we can customize his or her personal plan to accommodate it and depending on the disease, even improve upon it.    If I have a client who works 70 hours per week or travels consistently, they may need extra help learning to make their health a priority while on the go.  Or perhaps a client I’m working with has yo-yo dieted with countless programs in the past; he or she will have special motivational needs or metabolism concerns.

Working one on one with a client allows me to truly discover who they are and important details about their world, and find ways to help them live their lives a little healthier, all while taking the guess work out of it and making it easier for them.  As a Nutrition Coach, I also have the ability to take a client’s physique and physical results to the next level.  Plateaus are inevitable for all of us and an experienced nutrition coach can always fine tune your personal nutritional parameters, quality of foods, or even exercise routine to jump start your results again.  There are no limits when you work with an experienced Nutrition Coach; we can always teach you how to get to the next level!

Most importantly, a great Nutrition Coach can help you to understand the way your body works so that you can learn to make it work for you permanently.  We all have unique goals, bodies and needs and understanding yours makes it easier for you to succeed.   Providing an education is the best way I can help my clients achieve results, not just for the short term but forever!   An education allows my clients to become independent, confident in their nutrition and health choices and most importantly, successful no matter how busy or challenging their lives become. 
And for those members who struggle with self- discipline, or setting realistic goals and sticking to them, working with a Nutrition Coach for support and motivation is critical to their success.   I love setting short and long term goals with my clients, along with real-world strategies on how to reach them.  There is nothing better than coaching a client through the ups and downs; and ultimately watching them reach for the stars and succeed.
As you can probably tell, I love being a Nutrition Coach and working with clients.  Our team of Certified Venice Nutrition coaches do as well, and we are all well trained in physiology, blood sugar stabilization, coaching clients to success and motivational techniques.  Most of all, we have the knowledge and experience to look at each person like the unique individual that they are, and formulate a blue print for success customized to that person’s goals, lifestyle and health issues. 

If you are interested in working with a Venice Nutrition Coach to truly understand your body and take your results to the next level, you have several options.   

1.  If you do not live close to a nutrition center or time and convenience are factors for you, we invite you to work one on one with one of our certified Venice Nutrition Coaches by phone. Working with a phone coach allows you to get the same attention, level of coaching and support and results that you would working with a coach at a center, but from the convenience from your own home.  To work with a nutrition coach today by phone, go to the Venice Nutrition Homepage.  Simply click on the Store button, then Nutrition Consulting and choose a package that works best for you.  Your personal Certified Venice Nutrition Coach will be in touch with you within 24 hours.

2.  If you live close to a Venice Nutrition Center (we have offices all over the country), you can work one on one with a coach.  To find a nutrition center in your area, please contact our corporate office at 866.700.1524. 

If you have any questions about working with a personal Venice Nutrition Coach, please contac tus at 866-700-1524.  We look forward to working with you!

Valerie Cogswell
Lead Nutrition Coach and Head Chef

According to the FDA, healthy adults should aim for less than 2400 mg of sodium per day.  It’s very clear that the majority of us get way more than we need.  In fact, 2400 mg of sodium per day is equal to only one teaspoon of salt!

Why do we need salt?  Sodium is critical for maintaining the correct fluid and electrolyte balance within our bodies as well as helping muscles and nerves to work correctly.  The challenge is, in today’s day of overly processed and packaged foods, we are getting too much of it altogether, and this may lead to high blood pressure and excess fluid retention.

So what’s the solution?   How can you ensure that you are not exceeding your daily limit of sodium?  The first step is reading food labels thoroughly and taking the time to tally up a day or two’s worth of sodium intake.   This should give you a good benchmark of how much salt you are consuming on a regular basis.  If you find you are taking in too much sodium, it’s time to cut back on processed and packaged foods.  Even seemingly healthy items can be loaded in sodium. 

In fact, the following list is made of high sodium foods that just may surprise you:   packaged or canned soups, frozen dinners, deli meat, canned meats and fish, canned vegetables and beans, entrees with seasoning mixes (like mac n’ cheese or chili), Chinese or Asian food prepared with soy sauce, marinades, marinara sauces, dressings, teriyaki sauce, steak sauce, bbq sauce, Worcestershire sauce, ketchup, mustard, mayonnaise, relish, cold cereals, hot cereals, snack foods like chips, pretzels, crackers, seasoning salts, garlic salt and other spice combinations.

The best way to lower sodium intake is to reduce the amount of processed food items in your diet and work towards choosing more natural, less processed food items.   Natural, unprocessed food like fresh chicken, eggs, meat, low fat dairy, fruit, vegetables, brown rice,  sweet potatoes, olive oil, avocado and unsalted nuts are naturally low in sodium (not to mention very healthy!).  For a complete list of low sodium, unprocessed food items, see the Highest Quality of Foods in your Quality of Food Chart, located in your online manual in your Help/Support Tab.

It also helps to reduce the amount of condiments like ketchup, mustard and other sauces throughout the day, as well as skip the salt shaker altogether.   With a little awareness, along with some smart food choices, you can easily lower your sodium intake for a healthier you.
Live well.

My best,

Valerie Cogswell

Head Chef and Lead Nutrition Coach

*high sodium food list fro pamf.org

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