Last Chance to Detox before the Holidays!

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It’s chilly today which reminds me that the holiday season is not far away. As much as I love the holidays, I always dread the very real potential for weight gain during a month of what seems like non-stop eating and merriment.

In preparation for the caloric onslaught I like to do our 21 Day Cleanse before the third week in November. This simple three week regimen serves several purposes. One is the obvious weight loss. The average participant who has 10 or more pounds to lose will lose around 10lbs. That’s a great head start on evening the weight management playing field during the temptation filled end of the year. Second, due to the supplements which support us through this simple regimen, we are able to truly nourish our cells bringing a sense of well being, balance and renewal. Third, because the eating plan is very straightforward for three weeks, you get to realize where your “problem” eating areas are (ie. Wow, I would be mindlessly eating in front of the tv or at my desk at work right now. That’s a lot of extra calories. No wonder it’s been so hard to lose weight. I didn’t even know I was doing this!). This sudden awareness is a valuable tool you will carry with you well after the cleanse is over. Finally, the fourth point is that because you have eaten nothing but whole foods in moderate quantities for 21 days, your stomach is smaller which means that you are satisfied while eating less. This way you can go into the holidays mentally and physically prepared to eat less without feeling deprived. It’s such a bonus!

So rather than getting on the scale on January 1st to feel regret or disappointment, take on a simple three week cleansing program before Thanksgiving week approaches. It can set you up for success during the holidays and a give you great jump start for the New Year.

Cheers!
Cara

Packing Tasty and Healthy Lunches for the Whole Family

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Packing your meals used to be a must if you wanted to eat while you were away from home. Nowadays, many people leave their homes without giving a second thought as to what theyíll eat during the day. While there are many options out there, Iíll bet not many people can claim their drive-through experiences are anything to rave about.

Same goes for our kids who eat from the school cafeteria. Few of them can say they love the food options they have. Is it worth it to rethink your lunch situation?

I think so, if :

1. You enjoy a good meal ñ definition of a good meal: satisfying, flavorful, and with a fresh look and taste.

2. You look at meals as the perfect pick me up for your day ñ wondering why your energy level heads for a nose dive in the middle of the afternoon?

3. You are health-minded ñ you want to eat better to feel better and promote optimal health.

Letís take a fresh look at packing our meals first by breaking out of the mindset that packed lunches are ëwhat I do when Iím dieting or trying to save moneyí.

While you may lose weight and save money if you go from a drive-through lunch to a packed lunch, Iíd like you to consider packing your lunch primarily because you like to eat well. Eating well should be something we experience most days of the week rather than something reserved for only a couple of days of the week. After all, eating well nourishes our bodies, leaves us feeling energized, mentally alert, and ready to continue our day with a good attitude rather than a heavy stomach.

Iíll give you two other reasons why packing your lunch is the way to go. First, you get to eat what you like or at least what you say you like and how you like it. What am I talking about? So many of my clients report liking to eat good tasting, fresh food yet their days are filled with heavily processed meals in which weíd be hard-pressed to find a fresh veggie or a piece of fruit.

Second, you can enjoy more of your lunchtime to EAT, TAKE A BREAK, AND TAKE CARE OF YOURSELF. In our hurried lives, we find ourselves yearning for ways to carve out a little bit of time to take care of ourselves. Have you considered doing this in the middle of the day? Try it and you may find how renewing it is. Think of what you can do with that extra time during the middle of the day – you can go for a walk, schedule a workout, spend some time in thoughtful meditation or simply just BE. Packing your lunch could give you more time to enjoy eating your meal and take an actual break during lunch free of driving or waiting in line.

Join me on Saturday, August 28th at Noon to get fresh ideas on how to pack a satisfying meal for you and your family, what to pack, and most importantly how to tailor this practice to fit into your life. Reserve your spot by registering online or call the studio at (919) 401-8024.

Monica Gulisano, LDN, RD

Monica is a registered dietitian and licensed nutritionist at Empower Personal Training. She has extensive experience formulating evidenced-based nutrition interventions for people of diverse backgrounds, varying health status, and across the lifespan.

Nutrition for Athletes and Casual Exercisers

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Refuel Post Workout

Youíre an avid tennis player and participate in a league. On the day of your events you may skip a meal because youíre feeling a little nervous only to get hungry soon afterwards. Youíd like to know what foods to eat that will supply you enough energy to last you through the match without upsetting your stomach.

Say youíre participating in a marathon and you do well during the first half, but then struggle to finish the race. Youíre eating and drinking throughout the race yet you get stomach cramps that slow you down. Youíre trying to get nutrition right so itíll work with you and not against you.

The day after a hard training session you feel sluggish and more sore than usual. Your performance suffers because youíre unable to put forth your best effort. You usually keep yourself hydrated during your sessions, but after hard workouts you donít feel like eating much. You want to know what you can do to have more energy and feel better about your performance.

After your resistance training and cardio workout sessions you keep hydrated by drinking from your water bottle when thirsty. Your workouts last more than an hour and you tend to sweat a lot. After you leave the studio you feel physically spent and canít seem to recover before your next workout. You begin to think you need to figure out when, what and how much fluid you should drink to improve your performance.

Youíre trying to lose weight by exercising a lot and eating less. Youíve had success at weight loss, but recently you seem stuck on your weight. Youíre wondering why youíve stopped losing if youíre not really eating that much!

All these scenarios illustrate the importance of proper fuel, hydration, and the time you consume these for optimal physical performance.

Come to this Saturdayís lecture by registered dietitian Monica Gulisano and you will come away with the tools you need to make the most out of your workouts, increase your stamina and endurance.

Click Here to Register ONLINE today!

Monica L. Gulisano, RD, LDN