The average American diet is comprised of 52% processed foods and 41% meats and dairy products.  These processed foods and animal products contribute an appalling amount of calories and fat to the diet, bringing a typical American’s calorie intake to a whopping 3,600 calories per day- almost twice the [...]]]>

The Typical American Diet

The average American diet is comprised of 52% processed foods and 41% meats and dairy products.  These processed foods and animal products contribute an appalling amount of calories and fat to the diet, bringing a typical American’s calorie intake to a whopping 3,600 calories per day- almost twice the necessary amount, especially for sedentary adults.

And yet, despite the abundance of food and more-than-adequate calorie intake, most Americans are significantly undernourished.  The Centers for Disease Control (CDC) estimate that an astonishing 95% of Americans fail to get the minimum daily requirement of all nutrients. How can this be?

Nutrient Density

Fruits and vegetables contain higher amounts of essential vitamins, minerals, and anti-oxidizing phytochemicals than any other food.  However, they are also consumed the least in the American diet (only 7%).  These “superfoods” have been proven to counteract cancer and cardiovascular disease, significantly reduce obesity and the incidence of type II diabetes, improve immunity and resist the effects of aging.

Besides having such a high nutrient content, fruits and vegetables are also loaded with fiber which makes their caloric density remarkably low!  This very fact makes these foods the best choices for both weight loss AND optimal health.

Here are 20 of the most nutrient-dense foods on the market and 11 delicious summer recipes that utilize at least two of these powerful ingredients. Try incorporating a few of these dishes into your BBQ menus this season.  You’ll be maximizing your weight loss while improving your health and longevity!

The Healthiest Shopping List You’ll Ever Have:

1. Kale
2. Watercress
3. Bok choy
4. Spinach
5. Swiss Chard
6. Arugula
7. Radishes
8. Bean Sprouts
9. Red Peppers
10. Broccoli
11. Romaine lettuce
12. Tomatoes
13. Cauliflower
14. Strawberries
15. Blueberries
16. Papaya
17. Oranges
18. Seeds (sunflower, poppy, & sesame)
19. Almonds
20. Walnuts

Summer Salads & Salsas:

These eleven recipes (found on allrecipes.com) are so colorful, sweet, and delicious, your family and friends will never know how healthy they are!

1. Zesty Broccoli and Cauliflower Salad
2. Crunchy Romaine Strawberry Salad
3. CrissCross Salad
4. Watercress Pesto
5. Mango Papaya Salad
6. Fennel and Orange Salad
7. Blueberry Spinach Salad
8. Hot and Sour Slaw
9. Avocado Ginger Salsa
10. Oriental Spinach Salad
11. Mixed Greens and Peppers (a hot dish, but just as delicious!)

And remember to share your own recipes and thoughts in the comments below!

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I’ve recently come to the conclusion that motivation is the make-or-break factor in a client’s success (or lack thereof). I’m not talking about those initial goals or even making the commitment.  Most of us can get there on our own.  And for the most part, we all know what to do to [...]]]>

I’ve recently come to the conclusion that motivation is the make-or-break factor in a client’s success (or lack thereof). I’m not talking about those initial goals or even making the commitment.  Most of us can get there on our own.  And for the most part, we all know what to do to achieve our goals.  Granted, you might not know why you need to eat more fiber or more vegetables, or why it’s important to strength train as well as run.  But you still know you need to do it.  And so you set goals for yourself and what you want to accomplish with your body, and you go about achieving them.

Nope, I’m talking about that moment – it could be two weeks into your new fitness plan or two months but either way, it will happen.  That moment when you make the choice to stray from your plan and give into temptation.  What exactly do I mean? How about those five seconds after your alarm goes off and you decide to press snooze or shut it off rather than get your butt out of bed for a morning run.  Or on your way home from work after a long day when you know a workout will help alleviate some of that stress but you still drive past the gym exit anyway.  And inevitably that downfall leads to another, then another… and pretty soon you’re off the wagon entirely.

Yes, my friends, we’ve all been there and it won’t be the last time.  It’s the nature of the beast, I suppose – some days it’s simply easier to give into those urges, sleep in late, or eat half of the brownies you just baked.  The real challenge is motivating yourself beyond it.  Don’t let that one slip up affect the rest of your day, your week, or your entire goal.  Don’t let those excuses take over in that crucial moment!  You know the ones I mean… all the excuses for hitting that snooze button or eating that cake. The irrational, over-the-top reasons your brain has invented to keep you from doing what you’ve set out to do. That logic you listen to even though you know it makes no sense and you will regret it later. So how do you ignore it?

Finding the inner strength to shake off those excuses and just do what it is you’ve set your mind to do isn’t easy – but it is the difference between your current self and the “you” you’ve set out to become by setting those goals in the first place. You set those goals with a purpose in mind, some initial motivation that got you off the couch and into the gym.  What was it? An event, a frustration, an outfit, a new diagnosis, a desire to be healthier? 

Whatever motivated you to set those goals and demand more of yourself, grab hold of it.  Write it down and visualize yourself achieving your goal.  As simple as this exercise is, it is an extemely powerful method of motivating yourself.  It’s one thing to have a personal trainer to push you through those last few reps or to call you when you start blowing off appointments.  But it’s another thing entirely when you tap into that inner desire to be better, stronger, and healthier than you currently are.  Motivation like that is unstoppable!

Of course, the right workout plan and a healthy diet are important. But if you’re having trouble reaching your goals, it’s time to haul out that inner cheerleader of yours and put those excuses to shame. Find out what really motivated you in the beginning and tap into that source. Visualize your success and know that one slip-up doesn’t matter.  You can still reach those goals as long as you don’t let negative thoughts cause a downhill spiral of excuses.  You can do it! Rah, rah, rah!!

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A: Great question!  I sit down with clients and gym members throughout the week to discuss nutrition and this [...]]]>

Q: Nicole, you talk about consuming protein every time you eat… but how do you eat that much meat?  And what do you eat for breakfast or snacks when you’re running out the door?

A: Great question!  I sit down with clients and gym members throughout the week to discuss nutrition and this is the most frequent question I get.  As soon as I mention increasing protein intake, I’m met with raised eyebrows and questioning looks.  “What exactly are healthy protein options?”  they ask.  Believe it or not, there are a lot of protein choices beyond the usual chicken, steak, and eggs – many of which are conducive to that “on-the-go” lifestyle.

Proteins are required by your body for just about everything you do: movement, immune protection, growth, digestion, blood sugar regulation, and transportation.  Protein consumption is a vital component of a regular exercise program because it helps rebuild muscles after a grueling workout.  Strong, healthy muscles equal a higher metabolism, which means you can burn more calories during the day just sitting at your desk! 

Despite these important functions, many Americans take in less than adequate amounts of healthy protein (rather than the saturated-fat laden entries served by many restaurants and fast food establishments).  Ideally, you should look to consume lean protein every time you eat – that means snacks too!  Look for items that contain at least 7g protein per serving, or combine a low-protein food with a high-protein item like those listed below.

Lean Protein Choices (7 grams each):

• 1 Egg (or 2 egg whites)
• 1/4 cup egg substitute
• 1 oz. chicken or turkey
• 1.5 oz. fish
• 1 oz. lean red meat (90% or higher)
• 1 oz. low-fat cheese or soy cheese
• 1/4 cup low-fat shredded cheese or shredded soy cheese
• 1/8 can tunafish (no mayo!)
• 1 low-carb soy protein burger
• 1/3 scoop sugar-free protein powder (whey, soy, or egg)
• 1/2 low-carb protein bar
• 1 cup light, plain soy milk
• 4 oz. low-fat or non-fat plain Greek yogurt
• 1/3 cup low-fat cottage cheese
• 1/2 cup beans or chickpeas

This is not an exhaustive list of healthy protein sources, but it will get you started.  Think about choices beyond the usual “meat equals protein”.  Soy products, Greek yogurt, dried chickpeas, and cottage cheese are my favorite go-to protein sources. 

For breakfast, I’ll often make a batch of mini crustless quiches that I bring to work throughout the week.  They are simple to make, quick to grab, easy to reheat, and extremely nutritious.  Just grab a 12-cup muffin tin, throw in whatever vegetables and light cheese you want, and top with egg beaters to fill the tins 2/3 full.  Bake at 350 degrees for 30 or so minutes.  Voila!

I’d love to hear what creative ideas you use for healthy protein-packed meals and snacks.  Leave a comment below with your favorite products and recipes!

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We are fortunate enough to live in a country where every food [...]]]>

Losing weight is as much about what you eat as it is about exercising.  The most significant step you can take towards a healthy lifestyle change is to educate yourself about the foods you eat and what you feed your family.

We are fortunate enough to live in a country where every food manufacturer is required to disclose the ingredients and nutritional information of their products to us, the general public.  This very fact gives us power! As long as we know what to look for, we can steer clear of toxic ingredients and feed our bodies real, nutritious food.  To start, begin looking at the nutrition facts of the foods you buy – paying special attention to the items listed below.  You’ll be a nutrition expert in no time!

Total Calories: Take note of exactly how many calories you are consuming because when you’re trying to lose weight, every calorie counts!

Total Fat: Don’t be scared of this number!  You should consume fat in your diet; in fact, you need it! The important thing is to choose the right types of fat.  You will usually find these broken down underneath Total Fat on the label.  Here is what you should look at:

Saturated Fat: You want as little of this as possible!  Look for 5g or less on packaged foods.  Also, compare this number to Total Fat.  If the numbers are close in value, then the food item contains mostly saturated fat and you should put it back on the shelf!

Trans Fat: Trans fats are toxic to the body – even worse than saturated fats!  This value should be zero in ALL cases.

Unsaturated Fats: These are the healthiest fats, so don’t worry about the amounts.  They provide many essential fatty acids to our diets.

Total Carbohydrates: The carbohydrate group includes both sugars and fiber, which are always broken down underneath Carbohydrates on the nutrition label.  You should pay special attention to each of these, but for different reasons…

Fiber: The daily recommendation for fiber is 25g (for everyone!), yet most of us barely make it to 10g each day.  Fiber helps maintain a healthy digestive tract while slowing down the digestive process.  That means you’ll stay fuller for longer!  You want this number to be as high as possible – anything over 5g per serving would be admirable.

Sugar: Your worst enemy. Period! Eating foods high in sugar will not only put you on the fast track to diabetes, but you will have a significantly harder time losing weight and keeping it off.  With this in mind, keep your sugar content as low as possible.  On packaged goods, aim for 10g or less.

Total Protein: Protein is just as important to your diet as carbohydrates and fat, yet it often gets overlooked.  Protein consumption is a vital component of a regular exercise program because it helps rebuild muscles after a grueling workout.  This means that as you lose weight, you can be sure you are losing 100% body fat – not lean muscle. Look for items that contain at least 7g protein per serving; or combine a low-protein food with a high-protein item such as low-fat cheese, chicken, turkey, or eggs.

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