Avocados- Why you should Eat Them!

When my girls were infants, we used to feed them chopped up avocados since they were so soft and easy to eat without teeth!! Now, I can’t get them to eat an avocado (plain) to save my life. However, I do have sneaky ways of hiding them in smoothies and chocolate pudding which they not only tolerate, but actually love!

Why do I want them to eat avocados? And why should you?

Avocados are rich in over 20 vitamins, minerals and phytonutrients. Phytonutrients have been linked to preventing numerous chronic diseases such as rheumatoid arthritis, heart disease and even cancer. Avocados contain both mono and polyunsaturated fats as well as a natural plant sterol called “Beta-sitosterol” which actually helps maintain healthy cholesterol levels. The healthy fats in avocados also help the body absorb fat-soluable nutrients such as alpha and beta-carotene and lutein.

Here’s a delicious chocolate pudding recipe using avocados as the base:

Chocolate Pudding:

2 Large Avocados

1/4 Cup of Cacao Powder

1/2 Cup Raw Honey

2 Tbs. Coconut Oil

1 tsp. Vanilla Extract

Blend all ingredients in a food processor and enjoy!

Have any great recipes using avocados that you’d like to share?

What Is Your Workout “Type”?

After working in the fitness business for awhile now, I have come to believe that there are different “types” of exercisers just as there are different types of people. Understanding what your workout “type” is may be a key component to keeping up with your health and fitness goals.

When It Comes Down To Diet And Nutrition, Remember 90/10

As a personal trainer, most of the clients I see want to loose weight.  I’m happy to help them get closer to their goals by increasing their level of fitness and  raising their metabolic rate. That being said, the most important part of anyone’s weight loss program is their diet. While exercise may speed up the process and prevent muscle loss, the weight is not likely to come off just by exercising more. You really need to change the way you eat.

Most people don’t really want to hear this and I get that. Food is very personal. It is far easier to tell someone to begin an exercise program than it is to change their eating habits. With that in mind, I try to keep it as simple as possible when it comes to nutrition. If you really want  to loose weight, you should eliminate the following 3 things:

1) Wheat

2) Sugar

3) Alcohol

While there are other things that are worth taking out, these three things are the biggest culprits (in my opinion) when it comes to gaining weight.  I would also include any processed foods and anything fried, but the wheat and sugar mostly cancel them out.  And even though this list is short, it eliminates many foods like bread, pasta, pizza, pastries, pie, cookies, pancakes, many cereals, muffins, pretzels, most crackers, etc.  Sugar is also hidden in many items including pasta sauce and catchup.

So while this diet recommendation may be simple, it is not easy.

Because of this, I always recommend using the 90/10 plan. The 90/10 plan essentially entails that you follow your diet or nutritional program 90% of the time and allow yourself some flexibility 10% of the time.  I really like this because it  ensures that you have a little wiggle room to enjoy those special indulgences that come your way. Perhaps you have a weekly date night and you like a glass of wine or a cocktail? Go for it! Or maybe you and some friends like to meet for pizza after a game one night a week? As long as it stays within the 10% perimeter, enjoy! The 90/10 rule of thumb allows you this flexibility while preventing you from adopting an “all or nothing” mentality (which often is a recipe for disaster).

So if you are trying to loose weight, try to implement the 90-10 code of conduct.  Whether you utilize my nutritional advice or another diet program that works for you, make sure that you give yourself that 10% to play with.  While we all want to be healthy and eat well, we also need that wiggle room to live a little and have fun.  Plus,  if you know that you have that 10% flexibility, you’re more likely to stick with that 90%. And if you stick with that 90%, you’re going to see results!

Is “Appreciation” The Missing Key To You Acheiving Your Goals?

There are a lot of tragic things happening around me right now.  I had two people very dear to me pass away recently. The horrible earthquake in Haiti has been tragic in unimaginative proportions.  I also have a friend whose 5-year old daughter was just diagnosed with a malignant brain tumor. While I know tragic things happen everyday,  there are certain events that cause you to really reflect on your life and how very fragile it is.

Without being completely depressing, I wanted to write this post because I believe that it’s important that we really take some time everyday to appreciate all that we have.  It’s sometimes easier to complain, than it is to take the time to be grateful;  and I am very much speaking for myself when I say that.  Instead of complaining about the leaky faucet, I should be grateful to have clean, running water; instead of complaining about my kids running and screaming and driving me crazy, I should be incredibly grateful that they are healthy and happy enough to run and scream.  Instead of complaining about the rain, I should remind myself of what a beautiful part of the world I live in.

What if we were to apply this same attitude towards our health?

Instead of dreading going to the gym or working out, you might want to consider how lucky you are that you have to option to do so.  Perhaps this change in your attitude will help propel you towards getting healthy in the New Year.  I’ve never believed that loosing weight was enough of a motivation for people to stick with their goals.  I just don’t think it goes deep enough. You may have that short-term goal of loosing ten pounds before your sister’s May wedding in Hawaii, but what’s going to happen once that’s over? What is it going to take for you to really take your health seriously long-term? Will it take a tragedy close to you or (god forbid) to you, to make that shift in your mindset?

I hope not.

I’m going to really try to take on more of an attitude of appreciation in all aspects of my life and I’d encourage you to do the same. We all have a lot to be thankful for.  Good health is a biggie so try to cherish the time you spend taking care of it. As you have heard before, your body is a temple and we only get one copy of it.  So, treat it well, respect it and appreciate it.  Not only may it bring you closer to your goals, but you will probably find more enjoyment getting there.

CrossFit Has Got It Right When It Comes Nutrition

I’m going to make this post short and simple today since I believe nutrition doesn’t need to be as complicated as people make it to be.

I’m a big fan of the way Cross Fit has popularized the basics when it comes to exercise. Using your own body weight and adhering to functional body movements rather than machines, and short intense workouts instead of  slow cardio workouts.

And their philosophy when it comes to diet is right on:
“In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.”

I also like Michael Pollan’s philosophy in his most recent book, “In Defense Of Food”.

“Eat Real Food, Not Too Much, Mostly Plants.”

Again, very simple and very true.

If you can follow this philosophy 90% of the time (save 10% for splurging every once in awhile to keep yourself sane), you will succeed in your goals.

Farming And Fitness: The Key To Keeping Those New Year’s Resolutions

I recently read a post from a very famous strength coach, Mike Boyle who stated that “training is like farming”. Initially this really peaked my interest, since my husband and I own a farm and since I am also a personal trainer. I’ve never associated farming with fitness but as I read more, I realized just how true the connection is. It also made me realize that this connection may really be the reason so many people don’t stick to their New Year’s resolutions.

Enough Holiday Tips for Staying Healthy! It Really Just Comes Down to Common Sense.

I plan on enjoying the wonderful food that is presented to me, however I also know that there are consequences that come with it. We are all adults and need to take responsibility for our actions. However, that doesn’t mean we need to feel guilty about not doing everything perfectly well all the time. I happen to think that perfection is a flaw in of itself.

What Motivates You?

Well, it’s another rainy day in Seattle (sometimes I think I should start building an “ark”). And being that my daughter has been sick since last Wednesday, the days here seem even more gray. Fortunately I am still able to keep up with my workouts- albeit they are inside and shorter. I can’t help but wonder how others are doing on these dismal days and how they stay motivated to workout and stay healthy.

In Tough Times, Hiring A Personal Trainer May Be A Wise Investment

Times are tough right now and the drop in gym memberships is just one example of where people are cutting back. Be careful though; during stressful times, it is even more critical that you maintain your health with a consistent exercise program. Rather than paying large monthly fees for a gym membership that you may or may not use, consider hiring a personal trainer to design a workout program for you. You might be surprised to find that it is a very wise investment.

The Scariest Part of Halloween…..

Since candy and sugar play such a major role on Halloween, I felt it was a good time to discuss the dangers of sugar in general. Because we all know that we probably indulge way too much on sugar even when it’s not Halloween (and don’t even try to tell me you don’t!).