Fad Diets- A Thing of the Past

Once upon a time, there lived emaciated hippies who loved their bell bottom jeans, crop tops, and a free outdoor concert (who doesn't).  And during this time of love and rock n' roll, there came the dawning of a new female figure.  One not like that of before, but rather the evolution of skinny, and with it came a greater calling for the "fad diet".  These diets have changed, evolved, gained popularity, and lost it just as quickly.
For the frenzied dieter an initial reaction to a fad diet might feel like the heavens parted and provided them with the solution to fitting into that size 4 before the big reunion.  However, fad diets generally, if not always, are an unbalanced and unsustainable method of losing weight.  They typically will result in either placing the dieter in an emotionally chaotic state, a serious deficiency in major nutrients, a complete degradation of ones metabolism, or all of the above. 
Fortunately, we are at this very moment being caught up in a major movement for true health and fitness.  With the dawning of popular reality television shows displaying personal transformation, our society has caught the fitness fever, and it's a good fever to catch!  Over the past decade we have witnessed from the comfort of our homes just what dedication, consistency, sweat, tears, and the occasional vomit provide...
REAL LASTING RESULTS!
Further, over the passing of time we have become more and more aware of the major health risks which accompany an unhealthy lifestyle such as diabetes, cancer, heart disease, Alzheimers, and the list simply goes on, and on, and on.
The stunning outcomes of dedication to a good fitness and balanced meal plan, stick around much longer than that of a fad diet for both physiological and psychological reasons.  Firstly, the metabolism typically becomes suppressed when confined to a restrictive diet, often due to low calorie restriction.  There are also always several pounds of water weight that are lost when restricting certain foods, particularly that of carbohydrates.  Both of these reasons will result in an immediate weight gain once a greater spectrum of food is reintroduced, which is inevitable.  This sudden weight gain will further lead to an emotional panic, followed by frustration.  The dieter has not learned anything about how to properly eat for health and stable weight loss, thus results simply cannot last.
The fact is simple, good things come to those who wait and who put in effort day in and day out.  It is a process and it takes time, but is it worth it?  A thousand times, YES!  The benefits which come from living consciously and cohesively with the demands of everyday life are many.  By truly coming to understand your body and how it works will not only provide you with a longer life in general, but a more satisfying and fulfilled life as well.
To any health consigliere the word "diet" is practically a swear word.  The key is finding a lasting and healthy solution that gets fresh veggies and lean protein in your trap and you off your rump.
 

Savor You

Pushing yourself to be your best is an incredible and rewarding process.  It provides opportunities to watch yourself grow both physically, emotionally, and spiritually.  This process stretches one to become more than they ever thought possible, which is in and of itself an absolutely beautiful thing to watch.  It is imperative to the human mind and soul to set goals and feverishly strive to obtain those goals.  However, parallel to this, it becomes critical to relish in who you are today and find as much joy in that as who you wish to become. 

Don't become so bogged down with an image or idea of yourself that may not exist at this moment because that is when you lose sight of who you truly are and all of the beauties you possess today.  Savor the you in the mirror, and appreciate all you have to offer the world WHILE you stive to become the absolute best you know you can be.

Plan it Out

You've heard it once, you've heard it twice, and you'll hear it again from me...

IF YOU FAIL TO PLAN, YOU PLAN TO FAIL!

This phrase rings true time and time again and can be applied to any type of goal or aspiration.  Obtaining your dreams is for the most part merely a matter of adequate planning and preparation. 

Some steps and ideas to help you prepare yourself for ultimate success:

Short Term
Regards to health and fitness

• Plan your meals for the week- pick a single day and time that your meal plan for the week with take place.  Create a menu, and not just a chicken and veggies menu, but have some substance and meals you can look forward to during the week, such as steak fajitas or slow cooker chicken stew.  
• Prep your food for the week- Select one or two days out of the week when you can prep as much food as you can to help you through the week.  This may include making your own on-the-go protein bars, washing and slicing all of the veggies you'll need for the next three days, or grilling up a grundle of chicken breasts to last you through the week.  This is a very important step, as this will help eliminate the need or desire to eat out.
• Visualize your week of workouts-  Create a log of workouts you want to do for the week based on what you are looking to achieve in the upcoming months.   This is not a difficult task as one workout routine will last you a few weeks, however it is important to review this at least once a week and determine what you can change, such as adding more weight to an exercise, greater intensity, or simply more enthusiasm for the routine you are about to embark in.  

Long Term

• Remind yourself regularly why you are committing to a healthy lifestyle.  While a transition into a clean healthy lifestyle may not always be easy it is SO worth it!  You must remind yourself why you want to eat clean and exercise regularly, this will help you maintain focus and positivity through some of the more grueling moments that can come now and again.
• Have a realistic and obtainable goal in mind.  This will help keep you driven and preforming at your best.  Pushing oneself provides opportunities for growth and a continued purpose.  Have a goal you can look forward to, but be sure it does not rule you.  Have balance in your pursuit, and appreciate the fact that good things come to those who work hard and are patient.
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The P's to Success

Patience, Positivity, and Perseverance. 

The Power of Daydreaming

Daydreaming can help you maintain and visualize your goals making them that much more real and obtainable.  Make time to day dream.  I day dream generally before bed giving me more motivation to wake up the next morning and have a great workout.

Protein Shake Recipes

Let Them Eat Pancakes!

There really is nothing like a good breakfast to start your day off right.  A balanced and nutritious breakfast can provide you with all of the energy you need to get through your day, or at least the first half.  That is why breakfast is my absolute most favorite meal!  I occasionally tend to worry less about caloric intake during breakfast, within reason of course, often making it my highest caloric meal of the day. 
In my experience, when you eat well during breakfast, meaning lots of protein, good fats, and whole grain carbohydrates, you will burn more fat throughout the day.  This can be attributed to a revved up metabolism and energy level as well as a suppression of calories in later parts of the day when the body generally starts to slow.  Simply ration the remainder of your calorie limit for the day based on what you have remaining after breakfast. 
For instance, say you have a 1,500 calorie limit, you could ration your calories out like this:

    •    450 Breakfast
    •    150 Snack
    •    300 Lunch
    •    150 Snack
    •    300 Dinner

Below are some of my favorite breakfast dishes which I like to rotate regularly.  They are absolutely delicious, leaving nothing to be desired, and are packed full of balanced nutrition.

Kodiak Pancakes
    1/2 c.    mix
    1/2 c.    water

Egg White Omelet
    1    whole egg
    4     egg whites
    1/2    Bell pepper
    1 c.    Spinach
    1/4 c.     Mozarella Cheese
    1 tbsp.    salsa


French Toast
    2 slices    Whole Grain Bread
    2 egg whites
    Stevia  
    Cinnamon
    1 tbsp.     Peanut Butter
    1 tsp.    100% Maple Syrup
    1/4 c.    fresh raspberries    •    150 Snack

Purchase my recipe book for more great recipes.