Success Can Be Yours!

Why do people wait for the New Year to start over? Why wait? Why keep making excuses for your life? It’s time to wake up!!!! You aren’t guaranteed next year, next month, next week or tomorrow for that matter! What is a person to do? Here’s a start: 

Wake up each morning grateful to be alive! Take some deep breaths and start your day!

Exercise first thing in the morning, that way it’s out of the way and you won’t make excuses later on to not work out! 

Limit yourself to one; no more than two cups of coffee. Be mindful of what you put in it. Not all creamers are good for you! 

Eat healthy 85-90% of the time starting with breakfast daily. Yes, breakfast is the most important meal of the day! 

Eat every 3hrs or so. It keeps your metabolism going, keeps your energy levels up and regulates your blood sugars! 

Eat with the seasons! 

Stop eating when full. Don’t eat when bored, stressed, or angry. Get in touch with your emotions. Write in a journal. 

Try meditation. It helps reduce stress. Start with two minutes and work your way to 15minutes. It’s quite calming. 

Make sure you sleep! Each individual body is different. Try to get 6-8hrs if you can. Need a new mattress? If it’s been 10yrs since your last purchase, it’s time for a new one!

Those are just some of the things to do for health. Don’t wait another day to start getting healthy! So what if you had a burger, fries and a beer. You get to make a choice of making the next meal a healthy one! YOU make the CHOICES! Planning and preparation is the key to living a healthy lifestyle. You have to stop making excuses. Start living your life in a healthy way and you will have success in life! Don’t overhaul at once. Small changes add up! You can do this!

Yes, You Can Have a Happy Healthy Holiday Season!

Tis the Season! Yep, they're here; the holidays! You know what that means?; parties and celebrations galore. How do you survive? How do you NOT gain weight? Try doing the following:

1. Exercise! Yes, get up and get moving! Go for a walk or run, go to the gym, use the home gym you put in years ago, or dance! Whatever you do, have fun and move! Like Nike says "Just Do It!"

2. Have parties to go to? Bring your own healthy dishes. Of course, call the host/hostess and offer to bring something. That way you know what you prepared and feel good about eating it.

3. Make sure you eat healthy most of the time so that you can enjoy the "fun stuff" on occassion. You should be eating healthy food every 2 1/2 - 3 1/2 hours anyway.

4. It's ok to say no! Meaning, if you are offered certain unhealthy foods, you can decline. You can also decline an invitation if you so choose. Don't feel pressured to do everything and be everything to everybody!

5. Before you head out to a party or get together, eat an apple or banana with peanut butter. It will satisfy your stomach. You won't arrive starving and eat the whole buffet table!!!

6. Between each alcoholic beverage, drink a glass of water. It's healthier and you won't get drunk as fast!

7. Snack on fruits and vegetables if they are an option at the gathering.

8. Don't stand near the food. It's to tempting! Engage yourself in conversation.

9. Drink Water! Keep hydrated!

10. Finally, HAVE FUN!!! Enjoy yourself and the people you are with! Let yourself be free!

Please Eat Carbs!

The dreaded "C" word.. Carbohydrates! What is carbohydrates: Noun: Any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body. So in simple terms foods that provide energy. Carbohydrates are essential in our healthy lifestyle plan.

Good Carbohydrates are what we are meant to eat. Carbs that should be eaten on a regular basis obviously include fruits and vegetables. Other good carbs are whole grains (brown and wild rice, quinoa, oats), sweet potatoes and legumes. So you see, there is no need to avoid them. You need the energy especially if you are trying to lose weight!

Bad Carbohydrates should be avoided at all costs. These are the highly processed foods ranging from lunch meats to donuts. They are highly addictive foods because of the chemicals, sugar and salt content. Bad carbs are a big part of the health crisis our world is facing. They cause heart disease, diabetes, certain cancers, and a whole host of other health problems.

Set yourself and your family up for success by shopping for wholesome foods in the good carbohydrate category. Surround yourself with fruits and vegetables. When you have a sweet tooth reach for an apple or other fruit. When you crave salt cut up some celery and other veggies then dip in hummus or a yogurt ranch dressing. You deserve to live your healthiest life possible! Start today! Need help? Contact me!!!

Healthy Living Isn't as Hard or Expensive as You Think!

Pretty tired of hearing people say, "I want to eat healthier" and then they don't do anything about it. Another one is "I want to eat healthier but it's to expensive." Um, no it's not! Let's see, what's another excuse "I want to eat healthier but I don't know how." Ok, put down the donut and pick up an apple.

Stop saying and do! Actions speak louder than words. If you truly want to live a healthy lifestyle then just do it. Next time you are at the grocery store, shop the perimeter. That's where you have fruits, vegetables, dairy, proteins (chicken, turkey, meat and fish), whole grain breads. The majority of your cart should be fruits and vegetables. The only thing you should be in the center aisles for are high fiber cereals and regular oatmeal, nutbutters (peanut, almond, sunflower seed), all fruit jams, beans/legumes, rice (brown, wild, jasmine, basmati), spice and seasonings, canned tomatoes, household cleaning products and hygiene products. If in the freezer section, frozen fruits and vegetables are great all year round. They are picked at the height of freshness, so go ahead and get them if fresh isn't looking to good. Just stay away from sauced vegetables and sugar added fruits.

Soda, stop drinking it. It isn't good for you. Diet soda especially! It's all chemical. Drink water... Is this you "Ugh, but I hate water..." Then add lemon, lime, orange or berries to it. You get the added benefit of vitamin c and antioxidants. Even though diet soda is zero calories, the chemicals in it affect your brain and body in a negative way. For every soda you drink, substitute it for water. Not only will your body and skin thank you, but you will drop some pounds too. If you have Diabetes, you definitely need to stop drinking soda! It affects your insulin levels!

Processed foods like instant potatoes or Hamburger Helper, are not good for you. Anything with a really long shelf life, not good. If the ingredients list is a mile long, don't buy it. Salt content is probably sky high too! Yes, it might be cheaper now, but in the long run you run the risk of heart disease, diabetes, and a host of other health issues which is more expensive to take care of. So why run the risk? Once you get into the habit of eating whole foods and prepare them in a delicious way, your body will thank you. It becomes second nature. Your taste buds change. You can do this. Stop making excuses! Start today with your next meal!  Are you truly happy with yourself? When you look in the mirror what do you see? Take control of your life now. You are worth it! You deserve to be healthy in mind, body and soul! Need help? Contact me! That's what I'm here for.

Wake Up! Healthy Eating Is Not To Expensive!

Ok, I've had enough! I'm tired of people saying it's to expensive to eat healthy! Here's a start, get the soda, cookies, chips, white bread, Hamburger Helper and other processed crap out of your shopping cart! Once you limit that stuff you can take that money and put it toward healthy food like fruits, vegetables, fish and other healthy foods. Simply by doing this your weight will go down, your face and skin will clear up, you won't be so depressed and your heart will thank you!

Now I'm not saying to never eat a cookie or have a glass of beer. I'm saying, surround yourself with the healthy foods. Learn how to prepare them so they taste good. Your tastebuds will change and you will thank me. Trust me, I know what I'm talking about. Preventative care is imperative. Help yourself and your family by preparing whole delicious foods. Save yourself from cancer, heart disease and diabetes. A big part of that is your lifestyle. Take a good long look in the mirror. You are worth living the best life you possibly can!

Another issue people are confused about is organics. Again, put your money toward the foods you really should eat organic and not worry so much about some of the other foods. You might have been hearing alot about the dirty dozen. These are the foods highest in pesticides and that you should try to purchase in organic form. The worst are apples, celery, strawberries, peaches, spinach, imported nectarines, imported grapes, sweet bell peppers, potatoes, domestic blueberries, lettuce, kale/collard greens. The clean 15 (lowest in pesticides): onions, sweet corn, pineapples, avocado, asparagus, sweet peas, mangoes, eggplant, domestic canteloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, mushrooms. Take the list with you when you go shopping. The list was composed by the Environmental Working Group (EWG). I highly recommend you sign up for their newsletter. They are a fabulous organization looking out for our health!

If you can grow your own garden that's great. Visit your local farmers markets and get to know the farmers. They want to talk to you and help you. Choose free range poultry, grass fed beef and wild fish. Make small changes in how you shop and eat. Let your kids cook with you. Try new recipes. If you notice, most chefs use fresh, local ingredients for their food they cook. Not sure on how to begin, or afraid of change? It's ok. I'm here to help you.

Stop Being a Puritan and Learn to Love Sex! Thank me later...

Sex is good. For some it's GREAT! Why am I talking about this? How does this relate to wellness? Simple, it's a part of life! A wonderful part of life, especially with the right partner! Birds do it. Bees do it. So get to it! It's not a hush hush topic. It's meant to be enjoyed. You don't need to limit yourself to the bedroom at night before bed. Enjoy it anytime anywhere. If you are embarrassed or disgusted thinking or talking about it, stop. Embrace your sexuality.

Sex has many health benefits: it relieves stress, boosts your immunity, BURNS CALORIES, improves heart health, helps with pain (As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.), possibly reduces prostate cancer risk, strengthens pelvic floor muscles, and obviously helps you sleep better!

Sex can also help with your self esteem. Don't worry so much about your body image. Your partner doesn't. Enjoy who you are and who you are with. You will feel good about yourself. Intimacy will increase too because you are bonding with another. We are naturally made to bond with one another. Sex is a fun way to do it.

Whether you have a partner or are in between partners, buy some toys! Add some fun into your sexual experience. If you are alone, this provides the release that you need. Don't be ashamed or embarrassed. There is no need. Sex does not need to be boring. It's not like you are out on the street having sex in front of people. I'm not telling you to go right to the whips and chains either (unless you are in to that sort of thing). Every woman should have at least one vibrator. Sorry fellas, sometimes a girls gotta do what a girls gotta do. Communicate with your partner too. Let them know what feels good and what doesn't. It makes for a better experience all around. If sex is painful, try switching positions and/or use a lubricant. If that doesn't help, talk to your doctor to make sure nothing serious is going on.

So, that's our sex talk for today. Enjoy yourself, use protection, and try at least one new position a week! Order some new toys, lotions, dvd's, etc. http://www.lisadrewnutrition.com/Adam-and-Eve-Adult-Products.html Have a great day!

Beachbody Workouts - Something for Everyone!

Tired of doing the same exercise routine day after day? Has boredom set in? Not seeing results? Well now you can stop and try one of many Beachbody workouts...Watch the videos and pick which is best for you! Order at http://www.fitandnutrish.com/ today!

Ten Minute Trainer
Brazilian Butt Lift
HipHop Abs - No more situps!
YogaBooty Ballet - Fusion of yoga, booty sculpting and dance
P90X - Get ripped in 90 days!
Insanity - 60day total body conditioning
Insanity Asylum - the next level!
Body Gospel - focus on you mind, body, soul
RevAbs - Tighten your abs while removing bellyfat!
TurboFire - High intensity interval training!
Rockin Body - Get fit and party off the pounds!
Slim in 6 - literally reshape your body in 6 weeks!
Turbo Jam - kickbox, dance, and bodysculpt!
Shaun T's Fit for Kids - Get your kids moving..FUN!

Back to School Lunches Parents and Non Parents

It's that time of year again.. Back to School!!! Are you prepared to help your child succeed? What do I mean by that? Do you make sure they eat a nutritious breakfast before school? Do you make sure they get an adequate nights sleep? What about school lunch? Do you pack for them or let them buy? If you let them buy, please make sure the lunch of the day is a healthy one. Because let's be honest, school lunches are not healthy by any stretch of the imagination. Fried whatever served with french fries and corn does not a healthy meal make! Oh, and let's not forget the chocolate or strawberry milk as a drink option. You might as well serve your child/teenager 15 servings of sugar! What is a parent or guardian to do? Wake up and demand your school's have better lunch options. You, the tax payer, pay school tax. That means you have a say. What is considered a healthy lunch? A baked, broiled or grilled protein, steamed fresh vegetable or salad, a grain or sweet potato and a piece of fruit. Wraps filled with vegetables and lean protein and a piece of fresh fruit. Drink options: water, plain skim, almond, soy or rice milks. These are just some examples of a healthy lunch.

Packing Ideas:
Leftovers for lunch
Wraps filled with lean protein, veggies and avocado
Lean protein wrapped in Romaine or Bibb lettuce
Tuna, Chicken, Egg or Turkey salad filled inside of a tomato or pepper

Snacks:
Fresh fruit with peanut, almond or sunbutter for dipping
Sliced veggies with hummus
Tortilla chips and salsa; especially black bean salsa
Almonds with fresh fruit

Note: Can't have nut butters in schools or workplace because of food allergy?  Try making a fruit cream cheese dip. Take 1 brick of 1/3 Fat Cream Cheese (Neufschatel) and 1 8oz jar of your favorite All-Fruit Spread and beat with electric mixer until well blended. Two ingredients that take only seconds to make.

These are just some suggestions. Be creative. Have fun with your food. No one says you have to have the same ole' thing everyday! Try new recipes. Have your kids help you prepare lunch supplying healthy options. Let's stop obesity in it's tracks!!! Childhood obesity is on the rise and climbing everyday. Choose heart healthy choices and foods that supply a great supply of energy! Don't have children? That's okay. Apply the same rules to yourself! Make sure you eat breakfast and have a good night's sleep. Exercise is important too! So get your body moving (your kids too for those that have them)!

What I've written does not apply to just children. Make small healthy changes in your life. Let me help you! Have suggestions on healthy lunch? Let me and the world know... We can do this!

What's the Answer to Weight Loss?

So, I get asked the following all of the time: "Can you design a weightloss menu for me?" Well, of course I can I'm a certified nutritionist. But, you need to ask yourself, "Self, what makes this time different?"

Do you know why you eat the way you do? Are you an emotional eater? Do you eat out of stress, boredom, anger, sadness, or just because? What's your relationship with food and for that matter yourself? Yes, these are just some of the questions I ask you and prepare you for. Life is a journey. It's a process. A never ending learning and changing process. So here it is, The Answer to Weightloss: It comes down to you and facing yourself .. the good, the bad, the ugly. Once you do that, your life will forever be changed for the better. Are you happy with who you are? If the answer is truly yes, Awesome! If it's no, then what are YOU going to do to change it? You only have you. It doesn't matter how much family you have. It doesn't matter how many friends you have either. Because in the end, if you don't like yourself or love yourself, how can you truly like or love another? The bottom line is you have to eat healthy, exercise and learn to love yourself.