My [ever supportive] husband pointed out that this graphic does not represent pillars, but rather are arrows. If I had to draw “Pillars”, they wouldn’t look like this. touche. So, I thought I would write a little something about why I use this graphic & what it represents to me. First, as a wellness coach, these are the areas I work with my clients. These areas of health are my boundary. I don’t help clients with organizational, financial or relationship skills. I work with them on areas of health: their nutrition, activity, sleep management and stress management. The way I see it, these areas are so tightly connected that if one fails, they all tend to fail. I’m sure you’ve noticed that during times of high stress, that if you don’t take proper care of yourself, your nutrition starts to falter. When we stray from those foods that are good Read More . . .
Nutrition Tips for Reducing Bodyfat
Eat every 2-3 hours, balanced meals of protein, carbohydrates, and fat. Exception: you don’t necessarily have to eat carbohydrates with your last meal or two of the day, you CAN just eat protein and fat. Unless it’s post workout (post strength training), then you NEED to eat some carbs. Try to keep the protein intake in each of your meals consistent. If you are resistance/strength training, eat a minimum of your bodyweight in grams of protein, divided up equally into each of your meals. Don’t be afraid of fat, you NEED fat in order to BURN fat. You need to turn your body into a fat burning machine. In order to do this, you keep your carbs fairly low (30-40 grams per meal is a good rule of thumb, but it does depend on your activity level) and your fat intake moderate. As in, the lower your carbs, the more Read More . . .
Foods & Their Macronutrient Categories
Wow! That is such a fantastic title for this article. I’m glad you’re still with me… I often have clients ask questions about “what is a protein?” or hearing that carbs are bad, not realizing the vast difference between the carbohydrates found in cookies versus the carbohydrates found in a tomato. This is a list of different types of foods, broken down into their MAIN category. I say “main” category because inevitably I’ll get the question about beans and or cheese: “But Elizabeth, beans & cheese have protein in them, don’t they?” Yes, they do. Beans have protein in them, but they are an incomplete protein [more on that in another blog post]. And although cheese has protein in it, it really has more fat than protien, so I put cheese and nuts in the fats category. And no. By all means, this is not a complete list. but it Read More . . .
What Statement Do You Make With Your Diet?
It’s not a question we really think about. What does my diet say about me? When I go to the grocery store, what are my priorities? When I counsel my clients in their nutritional choices though, it’s something that I need to know in order to help them in making the right choice. Example: My client asks me "Should I be eating soy?" Well, the answer to that is much more complicated than a straight yes or no. What are the reasons behind you asking this question? Some questions that would determine the answer are: Are you trying to reduce your carbon footprint? Are you concerned about the amount of protein you’re getting in your diet? Are you vegetarian or vegan? Are you trying to reduce the amount of animal products in your diet? Do you like soy? What are your thoughts on processed foods? Yeah – I know. That Read More . . .
How to Rock a Strapless Dress
Hey there, I just had a few questions that aren’t derby related. I am getting married in April and have been working out 4-5 times a week on top of derby now. I am concerned about toning my arms (among other things) because my dress is strapless. I have some okay biceps going due to my job but my triceps are pretty squishy. Do you have any tips on focusing on lengthening and toning arm muscles? I have a few small weights and treadmill, as well as doing push ups and working with a resistance band. Any advice to add to my routine would be much appreciated. Thanks! Chelsea Handle Her This is such a great question that I decided to answer it in a blog post because I think it’s a topic that many folks want the answer to: whether getting married, or preparing for a school reunion, getting Read More . . .
bodybugg vs fitbit: Round 2 – Food Logging
<< Previous Round bodybugg vs fitbit: Round 1 – Getting Going Logging your food is THE most powerful thing you can do to improve your diet & eating habits. Logging your food prevents you from mindless munching. It creates this awareness of everything that you put in your mouth – even if you're journaling your food with a pen & paper. I don't exactly know why it's so powerful – there are a lot of reasons: you become aware of everything that you're eating. Suddenly, you change your eating habits because you don't want to write it down (those 4 hershey's kisses that you scarfed off of your co-worker's desk. Additionally, you gain this awareness of how many calories are in the foods you eat. Whatever reason resonates with you, if you want to drop a few pounds, start journaling your food. Food journals have been around for ages! I Read More . . .
Question of the Day: Protein Drinks
Today’s Question is from Sarah: "I would also like to get your opinion on protein drinks. What do you think of them? Do you recommend them or suggest staying away from them? I have heard lots of people talking about them, and one even came with my workout program (which I have been taking), but I’m not sure if it’s the best thing to do. Any suggestions?" Oy! Protein Drinks! Let’s start with some definitions. Supplements are a multi-billion dollar industry. There are lots of "fitness" foods out there: Protein Drinks, Energy Drinks, Meal Replacement Powders (MRPs), Meal Replacement Drinks (MRDs), Protein Bars, Energy Bars, and Meal Replacement Bars. Meal replacements are designed to replace a complete meal, and therefore have a nutrient formula similar to what that manufacturer believes should be the nutrient breakdown of a meal. It will have an adequate supply of protein, carbohydrates, and fats. These Read More . . .
Let Your Food Burn Calories For You
You’ve seen the titles of books & magazine headlines: “Fat Burning Foods”; “Eat More to Weigh Less” and it goes on & on. So what are these articles & books trying to teach us? THey’re trying to get us to use the Thermic Effect of Food (TEF) to burn more calories, and yes, it does work. Thermic Effect of Food Defined: “the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use” or, the number of calories our bodies use in eating. Yes, we burn calories by eating. NancySBrandt: I’m thinking this #bodybugg thing might be too good to be true. How can I have 747 calorie deficit after eating fast food for two meals? bodybugg: @NancySBrandt Ucould eat donuts all day &still hv a calorie deficit! it doesn’t mean tht it’s a good thing. Uburn fewr K digesting fast food Read More . . .
How Quickly Will I See Results?
I received a question on Twitter today that I thought warranted a blog post. @dasschus asked “how long does it take for a surplus of calories to show up as a weight gain? How long until is shows as stored fat? Curious.” The answer to this question is pretty complex & like everything in health & the human body, what may be the answer for one person may not be the solution for all. Therefore, I’m going to answer this question from my own personal experience. The short answer is that it doesn’t happen instantly. That’s good and bad news because just as one day of eating poorly isn’t going to derail your weight loss goals, neither will one day of excessive activity make a noticeable difference either. The body ultimately takes an average of my calories in & calories out over a period of time. I notice a lag Read More . . .
Yummy Low-Cal Tortilla Chips
Happy Cinco de Mayo Everyone! One of the most common questions I get, is "What do you eat?" Up until now, I’ve omitted this meal. Gary & I probably eat tacos, chips & guacamole at least once per week. BUT WAIT! It’s not what you think. You can do this with relatively little damage to your diet. In honor or Cinco de Mayo, I’m publishing my recipe for tortilla chips & guacamole. Tortilla Chips: About a year ago, I found Mission Extra-Thin Corn Tortillas. The nutritionals on these tortillas are great! Considering that most flour tortillas start at 140 Calories for one, and go up from there, and typically one regular corn tortilla will be around 80 Calories. With the Mission Extra-Thin Corn Tortillas, you get two 6" tortillas for just 80 Calories! That’s fantastic! By dividing the chips into 6 wedges, each chip is ~7 Calories. 6 Mission Extra-Thin Read More . . .
King Corn
I watched King Corn (free on iTunes) a few months ago & have been meaning to write a blog post on it. I’ve only now gotten re-motivated to write about it now because I’m currently reading the Omnivore’s Dilemma & the two compliment each other beautifully. The movie, King Corn is a documentary about two college buddies who through some random events decide to get their hair analyzed. The results come back that they have an enormous amount of corn byproduct in their bodies. Confused, because corn isn’t a food product that they typically eat, they decide to move to Iowa, plant an acre of corn rented from a farmer, and follow that acre of corn from production to consumption. The two film-makers, Ian Chaney and Curt Ellis do a really good job of explaining how corn gets into our food – through corn-fed beef (not only are we what Read More . . .
What’s Eating Elizabeth?
I’ve just added 3 fantastic recipes to my website: Ropa Vieja – I make this in the crockpot. I call it Ropa Vieja because it’s inspiration is from a cuban dish that I get that is devine. This recipe is good & it’s also really easy. Make sure that you get a low fat cut of beef. Tabbouleh Salad with Chicken – This recipe makes for a fantastic side dish or light lunch. Inspired by Moraccan Tabbouleh Apple Cobbler – YUM! Enjoy! Elizabeth ShermanElizabeth is a Master Certified Life and Health Coach with over 18 years of experience, dedicated to helping women in midlife thrive through holistic health and wellness. Her personal journey began with a desire to reduce her own breast cancer risk, which evolved into a mission to guide women through the complexities of midlife health, from hormonal changes to mental clarity and emotional resilience. Elizabeth holds certifications Read More . . .
3 Tips for Eating & Weight Loss
Part 1 in the Runtex University Bucky & Bob Speaking Series My husband tells me that I eat more food than anyone that he knows. He’s probably right. I can eat large volume of food. I also remember as a kid going to an ice cream parlor with my sister. After I finished mine, I finished hers too. She looked at me & stated "Your stomach is a bottomless pit." Looking back, it’s really not a mystery to me that I ended up overweight, but also that I’ve devised a few really good strategies for being able to eat, not depriving myself & still being able to maintain my smaller size. 1) Don’t Drink Your Calories Have you seen the calorie counts on some of the Starbucks coffee drinks? A Venti Double Chocolaty Chip Frappuccino® Blended Crème has 670 Calories! That’s about a third of my calorie budget! Plus, in Read More . . .
The Quality of Your Diet is Revealed at the Grocery Store Check-Out
Have I mentioned that I’m cheap? Well, I don’t want to say "cheap" because I truly believe that you get what you pay for. I don’t like spending money – (okay, that’s better!). I don’t have grocery coupons down to a science like the Economides Family, and honestly never really understood them, but on Sundays I look through the ads of the Sunday paper circular. I don’t really know why I look through the coupons, the stores don’t supply coupons for the foods that I buy. Maybe it’s a curiosity of "What new and evil processed food have manufacturers dreamed up now? And how are they marketing it as ‘not so bad’ to unsuspecting consumers?" Next time you look at any food advertising that you get in the mail, or along with a paper, notice the types of products that they’re advertising. All coupons are for processed foods: microwaveable meals, Read More . . .
The Little Thing in Your Head That’s Keeping You Fat
Guest Blog By Tom Venuto www.BurnTheFat.com I have no doubt that a scientist somewhere just read the title of this article and said out loud, “YES! Venuto is right! That little thing in your head – the hypothalamus – it IS the thing that is keeping you fat! By George, that Venuto guy isn’t a dumb bodybuilder after all – he’s been doing his research!” At which moment, I will be shaking my head and thinking, “you need to get out of the laboratory and into the real world, with real people, buddy.” Okay, okay, to be fair, Neuro-endocrine control of appetite and body fat really is quite fascinating. But today, I’m talking about PSYCH-ology, not PHYSI-ology. The little thing in your head that’s keeping you fat is actually just a…. Limiting belief! Self-limiting beliefs are among the biggest problems that people deal with in their struggles to achieve a Read More . . .
8 Reasons Why You Keep Falling Off The Diet Wagon
Guest Blog Post By Tom Venuto www.BurnTheFat.com Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you’re confused at this apparent contradiction, consider these statistics: According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 years, about 80 percent of all ‘weight losers’ have regained the lost weight, and often gained back a little extra. According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent. For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%. This means that lots and lots of people have “successfully” lost weight. But not many have kept it off. Therefore, we don’t have a weight loss problem, we have Read More . . .
Do You Want To Do It On Your Own?
People have been asking me lately what makes me different. What differentiates me from other personal trainers? Well first, I am not "just a personal trainer". I am a nutritionist & wellness coach as well. Each of these skills allows me to have different relationships with my clients. Nutritionist When I’m a nutritionist, I inform, educate & give feedback. Depending on the client, and what their goals are, I will do as much education as I need to in order to get the client to a point where they’re able to make good decisions. The second step is to do weekly check-ins, where the client keeps an online food journal & we review those food choices; discovering how different foods affect mood, energy, sleep, etc. and also reflecting on any emotional eating that may have popped up. Personal Trainer As a personal trainer, I am focused on working my client Read More . . .
You Can’t Fool Mother Nature
Last night I saw this commercial for the Jenny Craig weight loss system. It's Valerie Bertinelli stating that for the first year in 20 years that she will not be making a new year's resolution for weight loss, because she has hit her goal & maintained it. The commercial kind of hit a chord with me because I feel very similarly. For the first time since I've been on my nutrition journey, I feel like I'm not 'white knuckling' it. People who know me probably want to smack me right now. They'd probably say, "What the h*ll are you talking about? You're not fat." I was over-fat 10 years ago & came to my smaller resting size about 6-7 years ago. To the unobserving eye, although my weight has shifted in small increments (maybe not even enough to notice), I haven't had huge fluctuations; I am at a good size Read More . . .
In the interest of Self-Disclosure
To so many folks battling with their weight, next month’s O Magazine cover shows an unre-touched Oprah at her current weight, next to a photo taken 4 years ago, is like reading a page from their own diary. It’s an all too familiar story of weight lost, feeling confidence & power over food, and then regaining the weight. Oprah: "I’m mad at myself. I’m embarrassed. I can’t believe that after all these years, all the things I know how to do, I’m still talking about my weight. I look at my thinner self and think, ‘How did I let this happen again?’" I empathize with Oprah’s struggle, and anyone else who has struggled with their eating and health habits. And HABIT is the key word there. We are the size and shape we are because of our habits. As a Wellness Coach I help people change their behaviors, or rather, Read More . . .
Why Vicky won’t sustain her weight loss
In case I haven’t mentioned it before, I’m a HUGE fan of NBC’s reality weight loss show, The Biggest Loser. I think Jillian totally Rocks! Last night was the last pre-taped show before the season finale being held live next week. Although I am fascinated by the dramatic weight loss & transformations that the contestants go through, we assume that once the cameras & lights go off, that the contestants live happily ever after, maintaining their weight loss. The truth is that although some have maintained their weight loss, many have regained some of the weight, and some have regained most of their weight. Why? Well, I suppose that there are a few contributing factors, and therefore ways to learn from their mistakes if weight loss is on your list of to do’s in 2009. Neither Vicky nor her husband Brady like vegetables. Last night she said that her kids Read More . . .