Healthy eating does not have to be dull and flavorless. A bland piece of chicken without fat is not going to stimulate your appetite. Try eating food that will beckon you to eat it again. Take me for instance, grilled salmon with a herbal rub can be delicious and nutritious with out being bland. Such distinctive spices such as curry powder and paprika can really spice up meat, fish and poultry dishes. Adding a combination of veggies adds pizazz to an entrée. While you should go low on carbs, a good piece of multi-grain bread can be a healthy addition. Salads can be a source of creativity in addition to vegetables. Nuts add crunch and variety. Do not be afraid to experiment with food. You can incorporate small touches into food you already enjoy. For instance, dry tomatoes can add a tang to anything. Have fun indulging your taste buds!

Cheers,

Gina

Forming good habits can simplify and enrich your life. A typical healthy habit such as brushing your teeth is an automatic behavior. We don’t debate whether we should brush our teeth; we simply do it. You can incorporate other habits into that category. If you are that type of person who forgets to take your vitamin on a daily basis, choose a consistent time or circumstance so that you will be ready for your vitamins. Make sure that you take them at the same time with your breakfast, everyday. It takes at least two consistent weeks to make a habit stick.

Habit building is a matter of making something automatic. With healthy habits under your belt you can focus on the more important things in your life such as your goals and values. That is where you want to apply your energy. Having a solid routine allows you to be engaged in more important aspects of life. Enjoy your day!

Cheers,

Gina

Are you feeling pressured with time? Many people experience a lack of time to exercise, eat for their convenience rather than purchase highly nutritious food and have little time to spend with family and close friends. Learning how to set boundaries and saying “no” can make an enormous difference in your day. It is not always easy to set limits around when or what you will do, however take into consideration that your time is very valuable.

Setting aside time by doing something special for yourself can make you extremely happy. Taking time out of your schedule is essential in helping you to feel grounded, focused and can be most effective when you handle lots of responsibilities. Take time to figure out what brings a smile to your face. When you bounce back from overwork and over-scheduling.. this can be an amazing and uplifting feeling. Enjoy getting the most out of your day!!

Cheers,

Gina

Can you overcome cravings and that nagging sense of not eating enough? Feeling very hungry and tolerating your stomach appetite are obstacles to a successful weight loss program. I learned that eating more slowly makes me feel more filled and sated. I understand that it takes 20 minutes to recognize that you feel full. By eating small meals throughout the day, this has curved my hunger. Psychologically, it satisfies me because I have something to look forward to.

Drinking fluids, especially water helps to decrease my desire for food. In a pinch, eat nuts because they are high in protein, fiber and provides a feel of being satiated. Truly, it is a wonderful feeling to boost your hunger and make certain that you feel gratified, everyday. Remember, tomorrow is another day. Keeping pushing yourself to work hard. Have an unbelievable rest of your winter!

Cheers,

Gina

Be certain to love and feel wonderful about your figure (at any size) rather than wish for the build that you don’t have. We are all inundated with the images of the tall willowy models that we see on T.V. or in magazines. Very few women have that physique. This leads to un-necessary feelings of low self-esteem because we imagine that we fall short of that ideal makeup.

Any shape can be beautiful; it is what you make of your particular body that counts. Be grateful for your entire figure, with all it’s imperfections. Any stature can be attractive. What is most important is how you carry yourself. Make the most and appreciate your appearance just the way it is. Weight Cliquers, be happy with yourself- everyday!!

Cheers,

Gina

A general goal setting principal for 2016 is to start where you are at and aim for challenging increases that are not overwhelming. Take me for instance, if I am running on the elliptical set at level 6 my next step would be to increase it to level 7. For some folks, it is un-realistic to go to the gym at 5:00 am or work-out 7 days a week. Choose the time and days that you can easily assess your daily schedule.

A particular target for myself is to work with a trainer to learn new ideas about advancing my fitness routine. Goal setting should always be re-evaluated periodically. Try focusing on tiny improvements from time to time. Always use training calculators to determine your work-out pace. Start looking ahead and begin outlining your destination for the remainder of the year. Together, lets achieve every goal that we desire! Happy New Year- 2016!!!

Cheers,

Gina

Rationalizing your over-eating is not going to help you. For instance, telling yourself that you are going to stuff your belly today and fast tomorrow is un-realistic. Also, it is un-helpful to get down on yourself after you have over-indulged. By starving your tummy before a big dinner can be self-defeating because you think you can eat excessively.

Instead of cakes and cookies for dessert, consider yogurt with fruit, berries with non-fat cream and fat-free jello. Even if you can not manage to keep your usual gym schedule, try to do some sort of light exercise, everyday. Since stress is related to weight gain, be sure to handle stress by keeping a decent sleep schedule during the holidays. Lack of sleep and extreme stress can contribute to weight gain. Have a Blessed Holiday Season!!

Cheers,

Gina

Embracing the long-term weight loss lifestyle means adapting to healthy choices day by day. In short-term goals for dropping weight you may have an initial destination of losing 20 pounds which means that you could possibly revert to your old eating habits. Often times this is considered the yo-yo effect of gaining and losing weight. In contrast, the long-term approach focuses on changing your relationship with food.

A healthy connection with food means you can control your appetite. Your desire for goodies does not have to take over. When I was first starting losing weight I had strong cravings for carbs. I managed my hunger by incorporating selected groceries. Entree’s such as Salmon, Cauliflower and Watermelon always seem to satisfy me. Never allow yourself to become bored with home cooking. Make a point to build up your menu with cuisines that are tasty and very balanced. Food is a necessity and also a pleasure. Keeping it a delight with out over doing it will enhance your long-term weight loss journey. Bon Appetit!

Cheers,

Gina

Nutrition tracking is a journal of writing down every item you eat or drink throughout the day. It is very important to be specific and inclusive. What are the benefits of maintaining a food diary? It definitely helps you to remain accountable. By keeping an accurate record of your food intake you are less likely to fool yourself into thinking that you are eating properly when maybe you are not. Another benefit has to do with discovering the gaps you have in your diet. For instance, you can notice if you need more balance between protein and carbohydrates. It helps me to identify food items that are counter productive.

My nutritionist suggested food journaling so you are aware about portion control. Noting the time you eat is one aspect of careful food monitoring and control. This may help you to understand when you get hungry and why you eat when you do. Ultimately, food tracking helps you to identify what exactly you put into your mouth so you can make better, more informed decisions. Join the Clique!!!

Cheers,

Gina

1. Purchase trick-or-treat candy as late in the season as possible:

The earlier you buy Halloween candy, the greater temptation you have to eat them. If your best and favorite treats are in the house weeks before Halloween, you might eat the entire bag. Do not worry, there is always an unlimited amount of holiday treats before Thanksgiving. Also, you may buy the candy that you do not like. Choose to buy candy that does not help you to remain in total control.

2. Meet all your goals & deadlines on October 31st:

On Halloween, be certain to focus on every single goal that you have made all day long. Treat this wonderful day like any other typical day. Get prepared by eating a healthy breakfast, go the gym, journal your food intake and prepare a nutritious dish for dinner. Making healthful food choices and staying busy all day may make you not crave candy later in the evening.

3. Try preparing other seasonal festivities:

Think about all of positive things that you enjoy about Fall. There is so much to do. Decorating your house with various things such as corn stalks, neat scarecrows or heading to an apple orchard is always the best part of October. How exciting to visit a pumpkin patch, carve a jack-o-lantern and walking outdoors with the beautiful leaves are fun activities that make this season so very, very special.

Cheers,

Gina