We’ve all been there.  The alarm clock goes off and the last thing we want to do is crawl out of bed and exercise.  We give ourselves an out, with the famous, “I’ll just start tomorrow” excuse.   Maybe we justify missing our workout by telling ourselves we look good and we’re doing our best to get it in.   Now, of course missing a few workouts is fine….but only using your external results as a monitor if you should miss a workout is a faulty monitoring device.   You see, the external benefits of exercise (shedding unwanted pounds, burning body fat and building lean muscle) are only part of the equation.  The true power of exercise happens internally to your body’s systems and the best way to see this is through blood tests.  

I’ve been coaching for over 20 years and I like to teach my clients that if their internal systems are flowing (hormones, digestion, blood, etc.) then the external results will always come….they go hand in hand.   My goal with this blog is to share the amazing benefits exercise has on your body that can be directly shown through blood tests.

Before we dive into the exercise benefits, I want to quickly share that your food and exercise work together to create an optimal internal environment in your body.    So, step one is to know how to optimally Fuel Your Body.

Exercise activates and strengthens your muscles as well as helps create a balanced internal environment, but to get the most out of your exercise it’s critical that you fuel your body correctly.  You see, your body is a refuel as it goes machine, meaning it needs to be consistently fed the right food to function optimally.  This keeps your blood sugar stable and your hormones in balance.  Your nutrition (fuel) releases your stored body fat and your exercise burns that fat up.  Here are 3 simple nutrition parameters to ensure your food is dialed in and your blood sugar is balanced

Ok, now that we have your blood sugar balanced your body is ready to reap all the amazing benefits of exercise!  Here are 5 excellent benefits that exercise has on blood test results (keep in mind that great blood work means your body is great on the inside!)

So, there you have it! If you shift your thinking about exercise from just a way to get an external result to actually changing your body from the inside, you are more likely to get moving and keep moving!  After all, excellent blood work is a powerful motivator and will always reveal your hard work.   Just remember that if your body is in amazing condition on the inside, you’ll be in amazing condition on the outside too.  We’ve heard it countless times, always work your way from the inside out.  Your body is no different!

By: Mark Macdonald, Creator of the Venice Nutrition System and Author of NY Times Bestseller, Body Confidence

As a Nutrition Coach for over nine years, I know what it takes to adopt a new health plan into your lifestyle and actually make it stick.  Whether you are new to Venice Nutrition or need a kick start for 2012, the following tips will help you to simplify your plan and achieve your goals faster!

1.  Start with Stage 1 of your Guide Tab.  And please don't skip any steps!  We’ve designed it so each step in your checklist walks you through the major parts of your software. This will help you to best understand and incorporate your plan into your life.  Skipping steps may lead to confusion…and who needs that when starting a healthy lifestyle? 

After Stage 1, make sure to move on to Stage 2…you’ll learn how to stay prepared, bust through plateaus, keep things fresh and more!

2.  Embrace the process!  Remember that beginning a new nutrition and fitness program takes time, patience and education. Our most successful members take the time to learn how their bodies really work.  They also embrace every little step of the journey including the most mundane steps like packing meals and weighing foods.  Why?  Because it’s all part of the learning process and ultimately leads to long term success.

3.  Stay engaged!   Visit your Education tab and take advantage of the Webinars, Blogs and Articles written by Mark Macdonald and our team of coaches.  Each article and webinar hits on points we discuss regularly with our consulting clients and are designed to increase your skill set and make your life easier.  And don't forget to reach out with all questions on the Forum or at support@venicenutrition.com. Our team is here to help!

And lastly a few practical tips to help you as you get started with your personal plan:

4.  Plan out your Sample Day (see Sample Day Meal Plan under your Help Support Tab), especially if you are new to the plan. It always helps to have a game plan to follow so you know which meals will work best for you at different times throughout the day.

5.  Pack your meals the night before for the next day….always (mornings are just too hectic!)

6.  Cook a few high quality food items in bulk for the week like our Everyday Chicken, Individual Turkey Meatloaves (so good!)  a big colorful salad or brown rice so you always have quick high quality options on hand. 

7.  Stay motivated and accountable with your online journal.  I still journal from time to time.  Why do I do it? It keeps me on track and shows me where I’m “off”.  Plus I seem to be a little pickier with my choices when I know I have to record everything I ate (no one likes copping to an unplanned brownie sundae that you ate out of boredom!)

8.  Add workouts to your schedule like an appointment so you stick to them. I know, I know!  You’ve heard this one a million times.  The reason you keep hearing it is because it works.  Ask anyone who works out regularly and they will tell you that exercise to them is as necessary as air or brushing their teeth.  But these same people who seem to love to workout had to start somewhere and they started by making their exercise a commitment.  Eventually it became a regular part of their day…like brushing their teeth.

9. Remember how important a good night’s sleep is to your success!  When I’m tired or I’ve tossed and turned all night, by the morning I crave sugar and my desire to workout is right up there with “clean out my closet”. When I’m rested, I have a lot more willpower.  Take the necessary steps to get a good night sleep whether it be to create downtime before bed (turn off the TV!) or invest in a better sleeping environment (I just bought a brand new, quality mattress and box spring to keep my body in alignment for a better night’s sleep).  For more sleep tips, check out your Member Handbook in your Education Tab.

There you have it…seemingly small, simple tips that make a WORLD of difference to your success.  Got some helpful hints of your own?  Please share with us on Facebook or make a comment on our blog page!

Welcome to Venice Nutrition and Happy New Year!

My best,

Valerie Cogswell
Lead Nutrition Coach and Head Chef

Here comes the holidays!  As a personal Venice Nutrition Coach and Chef for over 6 years, I have learned quite a few tricks on how to survive the holidays while keeping my waist line in check.  The fact is the holidays are a fun and wonderful time of year to enjoy great friends and delicious food.  You may think that Nutrition and Fitness Experts avoid any type of indulgence over the holidays, but that’s simply not true!  We just know how to indulge the right way!  Read on to learn some real-life tips to staying on course while enjoying your holiday season.

First and foremost, understand that your normal routine and schedule will change this crazy time of year.    There will be more opportunities to over-indulge and maybe less time to fit in a workout.    One of the best pieces of advice I can give to anyone is to acknowledge that life is going to get in the way over the holidays and that’s OK.   By accepting the challenges beforehand, your more likely to go with the punches when they arise.  Perhaps your goals change a bit to adapt to the holiday season as well.  During the holidays, I make it my goal to maintain my weight and body fat % and fitness level instead of aiming to achieve more simply because it’s more realistic for me.

All of my clients, myself included, go to holiday parties, indulge in a little alcohol and delicious food and desserts.  How can we possibly enjoy all the holidays have to offer and still reach our goals?  My most successful clients have learned to “Let it go”.  This can be a challenge at first if you are someone who is very “black and white” in your thinking.  I have found that when I first meet a potential client, if they have a past of either being “on” their diet or “off” their diet,  they usually have never achieved long term success.  Why?  This “all or nothing” thinking doesn’t allow for permanent results.  It is my primary goal as their coach to teach them that a healthy lifestyle includes attending parties and eating not so healthy food once in a while.   Basically I teach them to “Let it go”.  There’s no need to focus on the extra cookie you ate or the workout you skipped.  Right now, right this minute, is another opportunity to get it right and that’s where your focus should be!   Another tip?  Save the excuses and don’t give yourself an “out”!  The worst thing you can tell yourself is, “I’ll get back on track next week, or after the holidays.”  You’ll feel a whole lot better and do a lot less damage if you get back on track at your next meal.    After all, permanent success is all about balance and living your life and enjoying it.

Next, preparation is key.  I always tell my clients that if you know you have a huge party planned on Saturday night, then aim to eat well all week.  Get in your workouts and drink plenty of water.  This way when you indulge on Saturday night, there’s no guilt and very little damage done to your waist line! 

Last night I went to a Christmas party.  I admit I drank the homemade Cherry Wheat beer.  I sampled the hummus and pitas and had a plate of roast beef, ziti and salad.  I even ended the night with a sugar cookie dripping with sweet frosting.   And I don’t feel guilty one bit!!!!  I woke up this morning and had my eggs and wheat toast to re-stabilize my blood sugar.  I already have my workout planned for later this afternoon.  I made sure to eat well all week because I knew that I had a big party to attend Saturday night.  I drank plenty of water last night before I fell asleep.   Overall, I followed my own advice.  I acknowledged that I was going to indulge a bit at the party, I prepared to do so and I got right back on track the moment I could.    I enjoyed the christmas party and I’m still on track to reaching my goals, and so can you.  Happy Holidays!

Valerie Cogswell

Head Chef and Nutrition Coach

Thanksgiving is only days away and I can’t wait!   I love the hustle and bustle of preparing the menu as the big day approaches and mostly, I love catching up with my entire family while enjoying the feast. 

At my house, we make enough food to feed a small army and aim to satisfy everyone’s tastes (in addition to the basics, we make a turkey and ham, two kinds of stuffing and five different kinds of pies!).    And while I used to worry about weight gain over Thanksgiving, I don’t anymore.   Why?  Because it’s all about balance.

 Here are my go-to tips that will help you to enjoy your Thanksgiving Day meal and stay on track with your health goals…no guilt necessary!

1.  You know Thanksgiving is coming, so be prepared.  Be extra careful with your nutrition the entire week leading up to your Thanksgiving Day meal.  Make sure to eat balanced meals and choose higher quality (natural, un-processed) foods as often as possible.    Try not to have any "off" meals leading up to the big day either; being consistent will stabilize your blood sugar and keep you in “fat burning mode”.  Another way to prepare?  Add 10 to 15 minutes of extra cardio each day leading up to Thanksgiving.

2.  Help with the cooking.  Because of my culinary background, I’m responsible for preparing 90% of our Thanksgiving Day meal. Not that I’m complaining; I honestly love every minute of it.  I’ve found that by preparing the food, I tend to eat a lot less when it’s time to eat.  Sure, I’m taste testing here and there but after all of the stress and hard work that goes into preparing a huge feast, I don’t feel the need to completely stuff myself.   I'm not sure why this happens, but every year without fail, it does!  So this Thanksgiving, aim to help out in the kitchen; you may find yourself eating a lot less at meal time.   

3.  If you’re a guest, bring a healthy dish to the meal.  Instead of smothering the sweet potatoes in high calorie marshmallow, mash them with a few tablespoons of brown sugar, a little real butter and sea salt instead.   Prepare a green bean casserole with fresh green beans, low fat milk and low-fat mushroom soup.  Go light on the fried onions or use sautéed onions instead.    Make mashed potatoes with low fat milk in place of whole milk or cream and jazz them up with roasted garlic, sea salt and a little butter.  Find a reduced-fat gravy online that appeals to you.   Offer to bring whole grain rolls in place of white rolls.   Get creative and choose lower fat options when possible.   You can even find healthier versions of your favorite dishes online ahead of time and share with the "chef" in advance to see if you can work together to create a healthier meal.

Bonus: Try bringing our Whole Grain Cranberry and Walnut Stuffing, Roasted Asparagus or Sweet Potato Soup, found in your Recipe Tab (“Sides and Extras”) for a lighter take on some of your Thanksgiving favorites!

3.  Remember to balance your plate.  Choose a protein first then add carbohydrates.  Don’t worry about adding fat; there will more than likely be plenty of fat in each item already.   Load up on white meat turkey for protein (skip the fatty skin) and healthier sides like sweet potatoes, butternut squash and veggies.  If you want to indulge, take smaller amounts of the higher calorie sides like stuffing to keep blood sugar from spiking too high. 

4.  Eat slowly and enjoy.  Focus on your family and friends, not just the food.  Before going for seconds, ask yourself if you're really hungry.  If so, wait 15 to 20 minutes and see if the feeling passes. 

5.  Dessert is fine in moderation.   I say… have dessert but take a smaller portion than what you would normally would and savor every single bite.    If you know that dessert is your favorite part of the meal and you may want to indulge a bit, go lighter on your carbohydrates with dinner.

6.  If you have alcohol, choose a small glass of wine or light beer.  Drink a glass of water in between to keep from bloating.

7.  If you’re hosting the meal, try to give away the not-so healthy leftovers by making to-go plates for your guests.  Save the leaner stuff like the turkey and vegetables to have on hand for meals later in the week.  If you’re a guest, take a to-go plate of the turkey and vegetables and skip the heavier sides.

A few tips:  In general, the least healthy options at a Thanksgiving Day meal are:  Gravy, mashed potatoes, stuffing, and desserts.  White meat turkey, vegetables and cranberry sauce are usually the leanest.

Lastly, most of us do overindulge on Thanksgiving.  And that’s okay!  The key is to get right back on track 3 to 4 hours later with a balanced meal to stabilize your blood sugar.  If it’s time to eat again and you are not hungry, simply have protein and fat. 

For some of us, it takes practice to learn how to let go of the guilt that can accompany a holiday meal.   Obsessing over the fact that you overindulged is never a good idea.  Just pick back up where you left off and get your cardio in the next day.  Your body will never know the difference.

Happy Thanksgiving from all of us at Venice Nutrition!

My best,

Valerie Cogswell

Lead Nutrition Coach and Head Chef

If there is any day of the year that I get a craving for candy, Halloween is it! And while one piece certainly won’t derail your results, bingeing all day on Halloween treats will. Just a few pieces of candy can leave you tired, cranky, bloated and craving more sugar. Worst, the effects of an all-out binge fest can last for a few days. So here are a few tips to stay on track tonight and for the next few days until the Halloween treats are gone.

Lead Nutrition Coach and Head Chef

The goal for all of us is to get the most out of our exercise.  In the past, many people thought just getting some cardio in, like a morning stroll with your best friend, or casually riding your bike through your neighborhood was good enough to burn body fat and get toned and tight.  As an athlete and nutrition and fitness expert for the past 20 years, I’ve learned that getting the body you want takes much more than just casual cardio.

The most recent study from the researchers at the University of New Hampshire proves that using the “talk test” to measure if your cardio intensity is in the optimal range is a sure fire way to minimize your results and prevent you from taking your body to the next level.

Ok, so the big question is how should you do your cardio?  I know we are all pressed for time and pulling 2 hour cardio sessions is challenging for anyone’s schedule.  You see, it’s not about doing more; it’s about being better at what you do.  By simply making these four adjustments with your cardio, you will activate all of your muscle, burn maximum fat, drop any unwanted pounds and greatly improve your overall endurance.

Tip 1:  Do both types of Cardio

Body fat is primarily burned in muscle.  So your number goal when doing cardio is to make sure that you are activating all of your muscle.  We all have red muscle and white muscle.   Most of us have approximately 50% red muscle and 50% white muscle.  Red muscle is used on your slow and steady cardio (fat burning), like a brisk walk, slow jog or climbing stairs. Your heart rate is at a steady rate during fat burning cardio.

Your white muscle is used during high intensity cardio (interval training), like sprinting, running stairs or spinning.  High intensity cardio focuses on a 1 minute burst of a high heart rate, followed by a 1-2 minute recovery, then repeat.  If you are only doing one type of cardio, then you are only using 50% of your muscle and definitely not making the most of your time.  The goal is to get at least 4-5 days, 30-45 minute per session of fat burning cardio as well as 2-3 days, 30 minutes per sessions of High Intensity (interval training) per week.

Tip 2:  Push the Limits with your Heart Rate

Rather than focusing on the “talk test” to measure your heart rate, use a heart rate monitor or perceived exertion.  Always know that if you can talk steadily throughout your exercise than you’re not working hard enough and your results will suffer.    Perceived exertion means if the exercise feels to intense it is and if the exercise feels too easy it is.  The goal with fat burning cardio is to push yourself to the point where you are almost out of breath and then back down a bit on the intensity and maintain that level of exertion throughout your entire session.  This is typically around the heart rate of 135-145 bpm for most people.

For your high intensity cardio, your goal is to go as intense as possible for 1 minute (totally winded) and then recover at a very slow pace for 1-2 minutes.  Your heart rate will typically be around 155-170 bpm for the 1 minute of intensity, then once you get back to 120-125 bpm from your recovery period, you repeat the interval.

Tip 3:  Always do your High Intensity Cardio before Your Fat Burning Cardio

Fat burning cardio does exactly what is says:  it burns fat.  High intensity cardio mostly burns sugar.  It’s important to know that it takes your body about 20 minutes to really start burning fat.  Because of this fact you need to do your high intensity cardio first, high intensity cardio uses your sugar stores and will get your body ready to burn optimal fat.  Once your high intensity cardio session is complete, (about 30 minutes), go right into your fat burning cardio.  This simple adjustment to your cardio can burn up to 40% more body fat per session!

Tip 4:  Choose the Best Exercises

As I’ve shared, the goal with your cardio is to activate maximum muscle.  A big part in doing this is choosing the right cardio exercises. Your best exercises are movements that are low to high impact (impact is determined by how hard your foot impacts with the ground) and that activate the majority of your muscle.  For example, walking on a 15% incline on a treadmill will burn more fat than walking on a flat surface.   Sprinting or running up stairs are excellent types of high intensity cardio and will activate more muscle than spinning.   If possible, I suggest avoiding exercise like the elliptical and stationary bike because they are non-impact and recruit less muscle than low-high impact movements.

There you have it, four tips that will take your cardio to the next level and in turn help your body get toned and tight!

We all want it, the feeling of invincibility, that our mind and body can conquer any obstacle lying in our path. This hunger for invincibility is a big reason we invest so much time in our health. We know we must fuel and train our bodies efficiently and effectively to be their best. This is a quest to unlock your body’s full potential. So, what is my definition of this “invincible feeling” we crave? It is Body Confidence. To me, Body Confidence is defined as looking and feeling your best. Not good or great, but your best. At the end of the day, it’s what each of us truly wants.

I know this mindset well since I have lived it my entire life. As an athlete, fitness model, and nutrition expert, my goals have always been clear: discover the tools that will take my and my clients’ Body Confidence to the next level.

You would think with so much information on the market that acquiring this knowledge would be easy. Unfortunately that is not the case. The health industry is full of hype, so it’s difficult to know fact from fiction. I spent years falling prey to the “hype”, like “ground breaking” calorie and carbohydrate restriction diets, “miracle” supplements and “cutting edge” exercise routines, each one making huge promises and each one leaving me disappointed and frustrated.

It puzzled me that there wasn’t a better way to take the food and exercise you love and infuse them into your world, allowing you to permanently reprogram your metabolism and achieve true Body Confidence. Finding this way became my purpose, leading me to create the Venice Nutrition Program and write the New York Times bestselling book, Body Confidence.

You see, I found a better way. My journey brought me to the realization that taking your Body Confidence to the next level is all about the right kind of education. Think of the empowerment you will feel by possessing the knowledge to permanently achieve your health goals. This type of education is what gives the control of your health back to you. This type of education also provides the necessary foundation for you to continually move forward towards your goals without regressing.

The next question is: how do you get the education I speak of? To answer, I would like to share the 3 Step System I created: your Body Confidence Foundation. I have written brief recaps of each step to provide you with immediate insight. The complete explanation on how to master each step is found in my book, Body Confidence.

Step 1 – Knowing Your “Why” – Your reason for Body Confidence

- Anyone can get a result, the real challenge is once you achieve it, how do you keep moving forward? You see, when people get motivated with their health, they work hard, make progress and often achieve their goal. Then, life begins to push back, motivation is lowered (since the initial goal was achieved) and unfortunately the great health result we’d achieved becomes a thing of the past. Regression sets in. Your first step in preventing this from happening is to become very clear on your “Why” - the reason why you want Body Confidence. Try to see your “why” as a safety line – keeping you connected and committed to the process of moving forward with your health.

Step 2 – Developing Your Body Confidence Plan - Your game plan for achieving Body Confidence

- Would you build a business without a plan or a house without a blueprint? Of course you wouldn’t, because you already know the outcome: you’d be bankrupt in a year or your house would fall apart due to a weak infrastructure. So ask yourself, how is your health any different? It’s not. Your health needs a solid plan just like everything else in life that is built for success. Your Body Confidence plan is designed to create internal hormonal balance within your body by developing efficient systems for the 6 main components of health: Sleep, Nutrition, Exercise, Supplements (vitamins, minerals & omega fatty acids), Water and Stress. By focusing on these 6 components, your body will be in balance, which triggers it to consistently release stored body fat, increase lean body mass and launch your metabolism into overdrive. In addition to the results you achieve, you will always have a plan to work from when you fall off. Let’s be honest, we all fall off, the key is how quickly we get back on.

Step 3 – Balancing Your Quadrant – Working your Body Confidence plan into your world

- I look at life as having 4 primary parts: Health, Relationships, Profession and Lifestyle. These four elements together are something I call “The Quadrant”. Once you develop a solid plan, the next step is working it into your world. Too many times we start a health program and immediately begin to neglect the other parts of our lives. Eventually, the other parts of our lives begin to push back and our health takes a back seat. This was a routine I lived for many years, until I realized that I needed to adjust the other parts of my life to make time for my health. Rather than embarking on a 3 month sprint and then falling off, think of this as a cross country run, where you create an evolving balance between all four parts of your Quadrant. Doing this may mean shifting your mindset a bit, but introducing this balance into your life will prevent those long off plan periods, and set you up with a strategy to keep you moving forward.

There you have it: your 3 step system to taking your Body Confidence to the next level. As with everything in life, success is a choice, and so is having a high quality of health. My invitation to you is this: Choose to be your very best, Choose to get educated about your body, and Choose to make your health a priority. The answers and solutions are ready here and now. They’re yours for the taking. Go make it happen!

by Mark MacDonald, Creator of the Venice Nutrition program and author of Body Confidence.

As an athlete, the majority of my coaches recommended carbohydrate loading the night before a game. The thought process behind this is that by eating complex carbohydrates (that huge bowl of pasta) the night before your competition, your muscles will fill up with stored sugar (stored glucose is called glycogen). This is then supposed to provide your muscles with more fuel during your competition, allowing you to have better endurance and more energy. From the surface, it seems to make sense. However, this is why myths are created. They all look good on the surface, that’s why they have survived over the years. Once you begin to pull back some layers and dig a little deeper, the holes begin to appear.

There are three facts why you should never carbohydrate load before a competition:

FACT 1 - Your body does not store glucose (glycogen) very efficiently.

You have learned that your body is a “feed as it goes machine.” The only thing your body is efficient at storing is fat, because it provides so much energy. Your body stores glucose primarily in two places: your liver and your skeletal muscle (the muscle you use to play your sport.) At best, your liver can store about 100-120 grams of glucose. That’s only 400-480 calories (4 calories per gram of glucose)! This is crucial to understand because the glucose stored in your liver is your body’s source of blood sugar. When your blood sugar drops; your liver releases glucose into your blood to keep your blood sugar stable. When your liver runs out of glucose, it begins to convert amino acids (muscle) into sugar. This is how low blood sugar triggers your body to consume its muscle. Your skeletal muscles can store more glucose then your liver, however when you carbohydrate load, you spike your blood sugar. This causes your body to store fat as well as the glucose in your muscles. Whenever there is an excess of glucose in your body, most likely some of it will be stored as fat. In addition, anytime you spike your blood sugar, you create unstable blood sugar levels. This goes against the purpose of having a solid Body Confidence Structure. Your Structure is designed to maintain stable blood sugar. Storing fat and having unstable blood sugar is not how you improve your performance.

FACT 2 - The stored sugar (glycogen) in your skeletal muscle cannot be used as blood sugar. 

This philosophy also came into being because people always thought that all the stored glucose in your muscle could be utilized by your body for energy. There’s one big problem with this: it’s impossible. Your skeletal muscle lacks the enzyme glucose-6 phosphatase. Without this enzyme, your skeletal muscle cannot provide the rest of your body with glucose. The stored sugar in your skeletal muscle can ONLY be used by that muscle.

Each sport utilizes some muscles more than others, which means that once your more active muscles run out of stored sugar, they have no more fuel. These muscles now become reliant on your liver for energy. Most likely, if your muscles are out of fuel; your liver is out of its stored glucose. This then triggers your liver to begin converting amino acids (muscle) into sugar in order to provide your muscles with fuel. This entire process will negatively affect your performance.

FACT 3 - You will experience energy drops during competition

The first two facts will cause you to have energy crashes during your competition because the lack of available glucose in your body triggers low blood sugar. Low blood sugar is always accompanied with low energy. In addition, carbohydrate loading the night before will ensure that you begin your competition with unstable blood sugar. This will also cause energy challenges throughout.

All 3 facts clearly show why you should never carbohydrate load. It can only hinder your performance. The facts are that your body needs to be fed consistently before, during and after your competition. Approaching your nutrition like this will take your performance to a higher level, and leads us into the second strategy on getting your competitive edge.

Mark Macdonald, Author of the NY Times Best Seller, Body Confidence Creator and CEO of Venice Nutrition

As a Nutrition Coach and Chef who has struggled with digestive challenges since the age of 15, I’ve never had the luxury of depending on a protein bar to get through a hectic day. 

Though I can appreciate the convenience of a balanced and portable bar, feeling as though there’s a heavy rock sitting undigested in the pit of my stomach just isn’t worth it.  And despite recommending a number of perfectly balanced bars to our clients and members, the protein bar has sadly remained an elusive part of my regular diet.  Until now.

I recently had the pleasure of trying the Power Crunch Bar; a delectable, cream filled wafer cookie packed with high quality protein.  With an average of 200 calories, 13 grams of complete protein, 10 grams of carbohydrates and 12 grams of fat per bar,  Power Crunch has an impressive balance of nutrients to stabilize my blood sugar and get me to my next meal.    

And because the Power Crunch bar contains only hydrolyzed whey protein (read: easily digested and absorbed) and no sugar alcohols, its gentle on my stomach.  In fact, last Saturday at our New Level of Thinking Event, I devoured three Power Crunch Bars in between a full day of presentations.  I kept waiting for the inevitable stomach pain and bloating.  But it never came.  

So, it goes without saying that the Power Crunch Bar is balanced and easily digested, but how does it taste?  As a “foodie”, flavor is right up there on my priority list.   It’s hard to believe that this delicious cookie wafer is actually good for me.  But who am I to argue? 

If you’ve ever tried wafer cookies as a kid, you already have a good idea of what to expect when unwrapping a Power Crunch Bar.  Picture sweet cream nestled between layers of crispy, light as air wafers.  Yeah, it’s that good.  And unlike most protein bars, the Power Crunch Bar is sweet without being overly so, thanks to only 5 grams of sugar and either Sucralose or natural Stevia, a calorie free sweetener that won’t spike blood sugar.

I had the opportunity to try three of the six flavors available; French Vanilla Crème, Triple Chocolate and Peanut Butter Crème.  Though the French Vanilla Crème and Triple Chocolate are closely tied in flavor in my opinion, there is something so distinct about the Triple Chocolate.  The taste reminds me of hot chocolate; where the sweet and almost salty flavors of cocoa blend together harmoniously.  Add a mix of creamy and crunchy textures and you’ve got one perfect bar.

A friend of mine who is also a Chef, recently laughed when I tried to introduce him to these bars.  He told me he’s been eating them for years and claims there’s nothing better than a Power Crunch Bar paired with a mug of hot coffee.  When it comes to food and flavor, the guy knows what he’s talking about. 

I can’t begin to explain how convenient it has been this past week to casually toss a protein bar in my purse while on my way out the door.  Or how wonderful it’s been to eat a wafer cookie that is helping (not hindering) my quest for great health. 

If you’ve already unearthed a protein bar that you’re passionate about and works for your body, you’re on the right track.  And if you’re open to trying something new, or you struggle with digestive challenges like me, you may just want to give the Power Crunch Bar a try.  I’m willing to bet you’ll have a new favorite!

Golden stuffing fresh out of the oven.  Garlicky mashed potatoes swimming in butter.  Sweet potato pie smothered in whipped cream.  If the thought of all this mouth-watering holiday fare sends you into a panic, you’re in the right place.  As Head Chef and Lead Nutrition Coach of Venice Nutrition, I’ve worked with plenty of dubious clients who just don’t seem to share my enthusiasm for the upcoming seasonal feasts.   Why?  Because for many, the holidays represent “inevitable” weight gain, not to mention the anxiety, fatigue and depression that tag along with it.   So, is there a way to truly let go and embrace all of the joy the holidays have to offer while still fitting into your skinny jeans?  Yes!  Follow my holiday checklist below and I promise come January 1st, your standard “I will lose weight” resolution won’t be necessary this year. 
 

1.  First, figure out what you really want to achieve.  Take a moment to jot down precise and realistic goals specific to what you wish to accomplish from now until January 1st.  Here’s an example of how.

Goal:  “I want to prevent gaining weight this holiday season.  In order to do this while still enjoying my family, friends and the festivities, I will:

(Plan of Action)
1.  Add an extra 15 minutes of cardio onto my workouts 3 times per week for the next two months.
2.  Aim for at least 75 ounces of water per day by bringing a bottle of water with me to work that I can refill frequently.
3.  Cut back my restaurant meals to one time per week for the next two months to make up for all the holiday extras.  This means I need to make and pack my lunch the night before the next work day two extra times per week.
Whether you want to lose weight, boost your energy or simply maintain your size, your goals need to be practical to your lifestyle and schedule like the examples above (who can’t bring a water bottle with them to work or while running errands with the kids?).  Bottom line:   Create do-able goals along with realistic means to make them happen and you will succeed. 

2.  Next, check out these must-read  blogs.  Over the years, I’ve authored quite a few How to Survive the Holidays blogs that my clients (and me) rely on year after year.  Here’s the ones that you need to prepare yourself for the next few months:

Thanksgiving:  How to Stay on Course with Your Nutrition- A step-by-step plan on making confident choices while still enjoying the holidays.  Find it here

Holiday Secrets from a Nutrition Coach and Chef- A must read for my fellow “all or nothing” thinkers.  Learn how to let go of the excuses and the guilt for real results.  Find it here. 

Thanksgiving:   The “Day-After” Survival Guide- An effective go-to guide perfect for the “morning after” too much food and indulgence.    Find it here. 

3.  And finally, open your mind to the possibilities.   I’m always bummed when I overhear someone say, "There's no way I can be fit over the holidays.  I’ll worry about it after the first of the year.”  I’m sure you can guess what happens to these cynics.  They’re the ones battling an extra ten pounds each year come spring time.  Living healthy isn’t something you skip for a few months.  There will be times (like the holidays) when your standards are slightly lowered and you may indulge a bit more.  As long as you have a “base” or health structure to fall back on, you are never too far from your goals or your goal weight.  And trust me, losing an extra two pounds is a heck of a lot easier and quicker than having to lose an extra ten. 

Don't have a health structure that you can rely on?  Consider becoming a member of Venice Nutrition;  we’ll create your entire health structure including customized meal plans, personalized exercise program and even sleep and stress help specifically for you.   In addition, you’ll benefit from the ongoing support system most of us need this time of year.    Learn more here. 

Already a member?  Consider working one on one with a Certified Nutrition Coach either by phone or a consulting center to keep you motivated all season long and take your body to that next level.  Learn more here. 

No matter if you want join a nutrition program or go it alone, remember the keys to succcess.   Create realistic goals along with a plan, arm yourself with the correct education (and please beware of all the misinformation out there; it can really slow you down) and keep a healthy mindset.  Though the holidays are wonderful, they can be quite hectic.   Don't complicate them further by trying to do too much.  Have a happy and healthy holiday season!

My best,

Valerie Cogswell
Lead Nutrition Coach and Head Chef

We all know that fruit and veggies are a vital part of a balanced diet.  In fact, eating plenty of colorful produce while stabilizing your blood sugar can help you to prevent disease, improve your digestion, reverse the signs of aging and even reach your weight loss goals.   Think of fruit and vegetables as edible powerhouses, jam- packed with essential vitamins, minerals, antioxidants and fiber.      So what’s preventing so many of us from getting enough?  As Head Chef and Lead Nutrition Coach of Venice Nutrition, I believe that fruit and veggies have a bad "rep".  After all, it’s tough to get inspired over boring carrot sticks or a plain old apple.  Luckily, we’ve created countless delicious recipes full of vibrant produce in our Recipe Collection.  No matter your age or health, now is the time to stock up on fruits and veggies in a creative way so you’ll actually enjoy eating them.  Here is a menu of my favorite produce inspired recipes from our collection (for the full recipes and many more, check out your Recipe Tab in your online program today)

Fruit & Veggie Filled Breakfast and Snack Recipes:

Greek Yogurt Parfait- A sweet and creamy blend of high protein Greek yogurt, fresh antioxidant packed berries and nuts

Cottage Cheese Bowl- An unexpectedly delicious combo of fresh apples, peanut butter, cinnamon and vanilla sweetened cottage cheese

Western Omelet- A hearty omelet of chopped tomato, onion, bell pepper, lean ham and melted cheddar

Banana Pineapple Smoothie- A tropical smoothie blended with fresh pineapple, banana, milk and protein powder

Fruit and Veggie Filled Lunch, Dinners and Sides:

Boca Burgers with Roasted Veggies and Garlic Herb Sauce-  A classic soy burger  with roasted red peppers, sweet onions, tomato, arugula and melted cheese  topped with a homemade garlic and herb sauce

Zesty Shrimp Salad- A delicious blend of diced mango, red onion, corn, greens and grilled shrimp with a citrus honey lime dressing

Turkey Veggie Meat Sauce – A hearty meat sauce made of lean ground turkey, portabella mushrooms, spinach and yellow bell peppers

Pork Tenderloin with Butternut Squash and Apples- Lean pork tenderloin smothered in fruit juice and pungent garlic then roasted with hearty butternut squash and sweet apples

Vegetable Salsa-  A zesty salsa of corn, black beans, tomatoes, onion, cucumber, perfect for topping your favorite protein

Sweet Potato Soup- A thick and creamy soup of sweet potatoes, apples and carrots simmered to perfection

Fruit Filled Desserts:

Sweet Stuffed Apples –   A delectable dessert of warm, juicy apples baked with a walnut, oat, sugar and butter stuffing

Strawberry Frozen Yogurt- A cold, creamy frozen yogurt full of strawberries and good-for-you protein

As you can see, incorporating more fruit and veggies into your daily diet can be easy, delicious and anything but boring.    And remember, we are always updating our collection of recipes and we invite you to check your Recipe Tab often!

My best,

Valerie Cogswell
Lead Nutrition Coach and Head Chef

By now you know how much we love summer.  There’s nothing quite like cooking out with family and friends, taking your workout outdoors and showing off those hard earned muscles under the summer sun.   Unfortunately, it’s also our least favorite time of year to spend in a sweltering kitchen!    Don’t want to slave over the oven? No problem, fall back on these quick and tasty meal ideas instead…..

Low fat cottage cheese- with real berries, pineapple or any fruit (without added sugar) is quick and light enough for a summer snack, breakfast or lunch.

Greek Yogurt Parfait - Still haven’t tried this one?   Check it out under your recipe tab.  We promise, you won’t be disappointed!  Bonus:  Double up the recipe to have plenty on hand for the week.
 
Lean turkey roll up on a low carbohydrate, whole wheat wrap- Go ahead and load it up with anything you’ve got in the fridge- tomatoes, lettuce, hummus, onions, olives, roasted red peppers,  salad fixings, etc.  Add some sliced avocado for delicious, heart healthy fat.

Salad topped with tuna, cottage cheese, turkey or pre-cooked chicken.  The summer is the perfect time to get creative with your salads.  Layer your favorite greens with veggies, chopped or dried fruit, toasted nuts, light dressing and some protein and you’ve got a colorful meal in minutes.

A Protein and Fruit Smoothie is an ideal way to cool down this summer and get a big dose of calcium, fiber, and powerful antioxidants.  Even better, having a smoothie a day can help ward off cravings for other  high calorie summer time treats like ice cream.    Blend low fat milk or soymilk (try Lactaid if your lactose intolerant) with fruit (bananas and berries for example), some “good” fat like peanut butter, nuts, or ground flax seed, with your favorite protein powder (whey or soy) and ice until smooth.  Our favorite combo:  banana, strawberries, natural peanut butter, vanilla protein powder, 1% low fat milk and ice all swirled together in a blender….delicious!

Want more ideas?  Check out your Recipe Tab!  Each recipe in our collection is specifically designed to be balanced, delicious, FAST and EASY!  And the majority of recipes can be made in bulk and even frozen for meals later on (which fits in nicely with your busy summer).    How about Cranberry Pecan Chicken Salad or BBQ Shrimp Kebobs?  Sure, some of these recipes will require cooking but if you take the time to cook in bulk once or twice this week, you can make enough food to last you for days.  Give it a shot and your summer might just get a whole lot easier! 

Enjoy your summer.  And feel free to drop us a line about your FAST and favorite summer time meals….we’d love to hear from you!

Our best,

The Venice Nutrition Team

Everyone knows that a walk or jog outdoors on a beautiful summer day is so much more exciting than pounding it out on the treadmill.    But if you’ve ever felt a little woozy or suffered from heat exhaustion afterwards, then you know how tough the blazing sun can be on your body.  What you might not realize is how risky it can be too.   In fact, prolonged or excessive exercise in the sun is one of the leading causes of heat stroke, a dangerous combo of exhaustion, muscle cramps and dehydration that can lead to shock, brain damage, organ failure and even death. 

The good news is you don’t need to give up your favorite summer exercise; you just need to be smart about how you do it.  Here are a few pointers to stay safe this summer.

1.  Stay hydrated.  If you’re thirsty, you are already dehydrated.  It’s wise to drink plenty of water throughout the day leading up to your workout and bring water with you during your workout.  If you’re an endurance athlete and exercising for long amounts of time outdoors, a low sugar sports drink with electrolytes can help to keep you hydrated and balanced.
2. Don’t overdress!  Wear loose fitting active wear, preferably made of moisture wick fabric.
3. Check with your doctor if you’re on meds.  Certain medications can make you more likely to suffer from heat related illnesses.
4. Take breaks in the shade and workout in the shade if possible.
5. Don’t forget sunscreen- aim for a waterproof version with an SPF of at least 30.  Remember, an SPF of 30 will protect your skin in the sun for 30 minutes…plan accordingly.
6. A hat and sunglasses are your best friends in the heat.
7. Listen to your body. If you feel any exhaustion, muscle cramping, fatigue, excess thirst, headaches, dizziness, weakness, nausea or start sweating more than usual, stop your workout immediately and get help.

Here’s to a beautiful, healthy summer!

Our best,

The Venice Nutrition Team

*info derived from myoptumhealth.com  and healthline.com

 If you’ve already mastered choosing high quality and balanced meals off of the menu while at a restaurant, you’re on the right track! Doing so will stabilize blood sugar levels and allow you to burn fat while feeling you’re best.

So why are you still bloated after a “healthy” meal? What you may not realize is that despite your best intentions of eating “clean”, restaurant meals typically contain much higher amounts of salt than what you are used to eating at home. A high sodium meal causes water retention which results in bloating, particularly in the abdominal area.

How can you beat the bloat while still enjoying your favorite restaurant meals? In addition to choosing balanced meals and watching your portion sizes, ask your server to request that your order is prepared “light on the salt” or with “no salt added at all”. Most chefs are used to personal dietary requests and are happy to comply.

Our best,

The Venice Nutrition Team

As a Venice Nutrition Coach for many years, I’m all for trying anything that promotes a healthier, fitter body.   Yet, whenever anyone attempted to persuade me to try yoga, I was skeptical.    After all, I’ve always been that girl in the gym sweating it out, lifting ridiculously heavy weights and sprinting until my hips ached, silently telling myself, “no pain, no gain”.  I looked good but felt fatigued, sore and unbalanced.  Regardless, I kept living by my motto until I actually got hurt in the gym.  I mean really hurt.    This pain was certainly not worth any gains I’d ever achieved.   My injuries were so bad, I had to stop all of my workouts and start extensive physical therapy.  Without realizing it, a lot of the strengthening and stretching moves that my physical therapists recommended to heal my muscle imbalances, core weakness and misaligned back and hips, were actual yoga moves.  It was time for me to change my ways and most importantly my way of thinking.  It was time to create a healthy body, mind and soul. 
 
Though I’m very much a “newbie” to yoga and I’ve only lightly scratched the surface of all that it has to offer, I’m tremendously grateful that yoga has become a part of my life.  I’m also completely astounded at the seemingly infinite list of benefits that yoga has to offer.  My research felt endless simply because the facts just kept piling up! 

What intrigues me most about yoga is that it’s a great workout for the body and for the mind.  And despite popular notion, it’s not all about twisting your body into a pretzel!  Ask any seasoned yogi why they love yoga so much and chances are they’ll admit to being absolutely addicted to the mind/body connection and the mental clarity they feel after they practice.   The way their body feels (and looks) because of regular yoga practice seems to be just an added bonus.   Do I think that every well rounded workout includes resistance training and cardiovascular exercise?  Yes.   But throughout my own experiences and extensive research, I now firmly believe that a balanced workout routine should include yoga too.  Here’s why (just a heads up...you are about to be very pleasantly surprised):

Yoga can:
 
1.  Increase your strength.  Don’t believe it?  Try holding a yoga pose in perfect alignment.  I'm willing to bet you'll shocked at how challenging a workout it can be.   On another note, there are so many forms and levels of yoga that it can easily be adapted for beginners (read:  no contorting your body into a pretzel) all the way to advanced students.

2.  Increase your flexibility.  Stretching the body safely and moving gently from pose to pose is fantastic for mobility and releases lactic acid build up that causes pain, tension and fatigue.
 
3.  Increase lubrication of your joints, ligaments and tendons. 

4.  Increase your muscle tone.  Muscles that are weak (there are so many neglected muscles that are hardly worked throughout your regular day or exercise routine) are used extensively as you move through a series of yoga poses.

5.  Increase your core strength.  Yoga can help you to develop deep core strength because the majority of the poses rely on those core muscles.

6.  Improve your posture.  Increased strength, flexibility and body awareness can help you to improve your posture in both standing and sitting positions.

7.  Improve your energy levels and awaken the mind.

8.  Relieve chronic pain (such as neck, joint or back pain).  A seasoned yoga instructor or therapist can help you adapt postures to avoid further injury and release tight muscles, strengthen weaknesses and re-align imbalances.

9.  Help you to avoid injury by keeping the body mobile and strong.

10.  Promote circulation.

11.  Improve your lung capacity and respiratory health through deep breathing exercises.  This can also be a very powerful benefit for athletes who wish to improve their endurance levels.

12.  Improve your outlook on aging by making you look and feel younger.

13.  Help you relax and handle challenging situations more effectively.

14.  Can encourage self acceptance and positive thinking.

15.  Drastically improve your stress levels and help you to feel a sense of calm.  Yoga practice includes meditation which teaches you how to ignore the endless “mind chatter” that leads to stress.  The result is also biochemical; practicing yoga decreases stress hormones.

16.  Reduce your depression and increase your happiness.
 
17.  Increase your focus

18.  Lower your blood pressure and slow your heart rate, and especially help those with hypertension, heart disease or stroke.

19.  Boost your immune system function.

20.  Decrease cholesterol and triglyceride levels

21.  Increase your body awareness, which helps you to correct your posture or alignment.  This awareness allows you to gain the most benefits and prevent injury during other workouts and even throughout your everyday movements.

22.  Help alleviate medical conditions such as asthma, insomnia and arthritis.  Research in the US is still being done on this topic, but medical researchers are hopeful and suggesting therapeutic yoga as a form of treatment for sufferers.

23.  Help with learning and memory.  Some studies are suggesting improvement in these areas with regular yoga practice.
 
As you can see, the benefits of yoga are vast and quite powerful!    Anyone, no matter their age, lifestyle, goals, or limitations has something wonderful to gain from practicing yoga.   If you are interested in incorporating yoga into your lifestyle, I would recommend finding a beginners or foundation class to get started.  Always make sure to let your instructor know of any health challenges or injuries you may have so he or she can modify the poses to best suit your needs.

Namaste!

My best,

Valerie Cogswell
Lead Nutrition Coach and Head Chef

*info derived from healthandyoga.com, spine-health.com and webmd.com

One of the most frequent requests we receive from our members are tips on how to stay focused on their goals during the weekend.   Why is it so much simpler to stay on course Monday through Friday?   More than likely your work week is typically more structured and follows some sort of routine.  After all, the weekends are usually hectic, less scheduled and packed full of activities you just didn’t have time for during the busy work week.  Add on the Saturday night dinner out with friends for cocktails, food and fun, and you see how easy it is to fall off track.   Even though your weekends are jam packed, you can still easily stay true to your personal goals without investing a lot of time or effort.  Here’s how.

1.  Take the time to journal your meals, timing, water, supplements, and exercise for two weekends in a row.  Then take a few moments to identify where your falling off track…you’ll notice that the challenges you are having are consistent weekend to weekend.  Once you are aware of where you might be going wrong, it’s time to create a solution.  For example, are you going too long without meals during the weekend days because of endless errands and plain forgetfulness?  Pack a protein bar in your purse or car so you never skip a meal.   Are you running out of healthy choices by Saturday and relying on whatever’s lying around?  Make an adjustment in the amount of food you cook in bulk for the week, such as adding a few extra chicken breasts or more veggies to have on hand…. If it’s there, you are more likely to eat it!

2.  Make the time to exercise at least one day over the weekend.  Many people like to work hard and work out hard Monday through Friday and then take the entire weekend off.   The better choice is to pick at least one day over the weekend for some kind of exercise, particularly one you enjoy if you have been incredibly active all week long.  It could be as simple as playing a game of golf, taking a power walk or even a yoga class.  If your body is sore and fatigued because of a strenuous week, aim for a calming activity like yoga or a walk.  And always take the time to stretch, even on your off days.  The extra day of activity will help to keep your metabolism pumping and your body limber and mobile.  It’s also the perfect motivation to keep up other healthy habits all weekend long.

3.  Plan your “off” meal.  Notice we said off meal and not off day!  It’s a misconception to think that taking an entire day or weekend to eat whatever you’d like is okay even if you’ve eaten well all week.  Doing so only leads to erratic blood sugar levels, moodiness, and ultimately fat storage.  You’ll also notice that an entire day or weekend of indulging in unhealthy food will cause you to want to eat unhealthy for days after due to unstable blood sugar levels.   And this makes it so much more challenging to get back on track on Monday.   So what’s the solution?  Plan an entire “off” meal where you can indulge in anything you’d like.  Just make sure that you’ve eaten balanced meals all day leading up to the “off” meal and you get right back on track at the following meal to re-stabilize blood sugar levels.

We know how important your weekends are to you.   Taking the time to relax and enjoy is a critical component of a balanced lifestyle.   Following the above strategies will keep you on track towards reaching your goals without taking up your entire weekend.  Here’s to a fun and healthy weekend!