Monthly Archives: September 2011

Special event coming up, time to go on a diet.


Your hear it all the time.


  • A wedding is coming up.
  • A group of people are going to vegas.
  • A mexico trip is coming up.
  • Almost time for a reunion of some kind


These are often reasons why you hear that people are going to go ON a diet. They make extreme choices to how they eat and exercise, to make up for lost time. This usually entails starving ones self for a couple weeks. Eating only salads that for whatever reason  are boring and not filling. Trying to work out every day because of wanting to look good in that suit, or dress, or swimsuit.

I completely understand why these things are done. For the most part, people want to lose weight quickly and want to look better in the clothes they will be wearing at the upcoming event. Ok, fair enough. That part is clear.




Going ON a diet is setting you up for failure before you begin. The very idea that you are going to go ON a diet means you will be getting off that diet in a short period of time.  By design, diets last for a finite about of time. Maybe even thankfully, since you might be starving your body of the nutrients it needs to survive longer than a few weeks. Almost every time, even if you are able to stick to the horrendous schedule of a diet, your weight will bounce right back to where it was, or worse.


A better strategy is to make gradual and sustainable changes to YOUR diet. Your diet is how you eat, as a whole; the types of foods that you consistently choose to put in your body. By making small changes that you can keep for a longer period of time, you can be more consistent with whatever goals you have. If you keep wanting to lose weight for multiple events throughout the year, why not clean up the diet in a way you can keep consistent? That way, you can lose weight gradually and more permanently. Rather than ballooning back and forth, which in turn, is worse for your health. Why not have a more fit body for the whole year and always be ready to show off at any event you would like to do so, rather than killing yourself to try to make up for bad habits you have allowed to take over?



There is nothing wrong with wanting a more fit and sexy body.  More power to you if that is a goal you have. The advice and ideas shared on this site can help you move closer to that goal. I challenge you to look at the other reasons for adjusting your diet, in addition to the physical change it can create. If we shift our focus to a more broad view of the overall benefits of how positive changes to our nutrition and fitness can affect our lives, we will have more reasons to commit to that change. The more reasons we have to commit to change, the more likely it is that there will be change.


The more you educate yourself of how food and exercise can positively affect your body and the more changes you make consistent in your life, the less need you will feel to go ON diets. When you gradually improve your diet as a whole, going ON a diet will be unnecessary.


Don’t go ON a diet. Adjust YOUR diet.


If you care, share! If you don’t care, still, share! Someone else might care!

This blog is still in its infancy. It is just under a month old. It has been a lot of fun sharing  and speaking with people about the encouragement they feel from it. When I hear friends quote something that I wrote on here, it makes me feel really good that what I wrote actually stuck. I can’t thank everyone enough who has encouraged me and been so supportive of this project. I am so excited to keep pushing forward. I will continue to share quick (sometimes not so quick, because sometimes I have a lot I need to share) and easy to understand ways of improving nutrition and fitness.


Ok, so what are you getting to?


What I am getting to is…



For this project to grow, its audience needs to do the same. My goal with this is to not only hope to encourage those who have been thinking of living a more fit life, but to also build a community for us to be a part of. There are a lot of fitness magazines and blogs and websites out there. However, someone who hasn’t been lifting or running for years maybe wouldn’t feel comfortable in those environments. I created this so anyone, regardless of fitness or nutritional expertise can come by and share or maybe pick up a little inspiration along the way. As I have made clear, I am also continually learning about fitness and nutrition. We all are. As we should. There is always new information to learn and ways to tweak how we do things. That’s what’s so exciting about this. It really is a lifestyle. What better way to nourish this lifestyle than to build a strong community of people who share, or at least would like to get more into, the passion of living a fit life.


I encourage readers of this website to share with others who might benefit or enjoy the information shared here. Send this website to:

Family members who wanted to start being more active but haven’t quite found out how.

A coworker who has been trying to eat better but has been having trouble with ideas of how to do so.

A friend who feels like they are too busy to eat better.


The more people we have supporting each other, the more of a fit and healthy life we all live. I look forward to growing in this community together.

Have no time for breakfast? Yes, you do.

Many of us are rushing in the morning to get ready for work and head out the door. Often, breakfast is a long lost friend that we used to know back in the day.

Bring that day back in the now.

Breakfast is a very important meal because it starts off your day and gives your body the fuel it needs to get going. Rushing through a coffee drink with added sugar and scarfing down a muffin (it’s dessert for breakfast, don’t kid yourself) isn’t the best quality breakfast. Here are a few ideas of quick ways to get some good nutrition in you in the morning that will keep you full clear until lunch.

Oatmeal is a great part of breakfast. It’s nice and warm which is great as the season turns a bit more chilly. Also, if you get plain, that is the best choice. It’s not necessary to get the pre packaged kind with lots of added sugar. Oatmeal should be, just that, oats. You can add some cinnamon and maybe honey if
you would like. Oatmeal has complex carbohydrates which means it will digest slower and give you sustained energy. The high fiber content will also help keep you full through the morning.  If you need more food, pair it some fruit, smoothie, hard boiled eggs etc.

Here is a quick smoothie I have been making in the morning. Frozen raspberries and blueberries are full of nutrients and add flavor. The yogurt is plain. Flavored yogurt often has more sugar and soda and that makes no sense to eat often. Artificial flavoring and added sugar?! Weak sauce. Plain yogurt can take some getting used to, but mixing it with berries and maybe a splash of juice makes a real nice smoothie. Plus, yogurt has good bacteria that works with your digestive system to keep everything working as it should. Remember, most of the body’s immune system response stems from the digestive system. In order to stay healthy, you need to maintain a healthy digestive system. More on that later. So, throw these ingredients in the blender and BAM, good breakfast. Or, a hand-held blender works just fine as well. However, soaking the frozen berries in a bigger glass with some water will soften them to be ready to be blended more easily with the hand held blender.

This is one of my all time favorites. The waffle is gluten free and organic. The peanut butter and bananas as well. This is a very easy thing to put together. You pop the frozen waffle in the toaster as you prepare whatever else needs to be done if you choose to add to the breakfast. The warm waffle will help the peanut butter soften up and make it easy to spread. If you would like, you can top it all off with some fruit. I find that a banana works really well. This is a great breakfast because as the others, it keeps you full for a while. The protein and fat in the peanut butter will help keep you full until it’s time to eat lunch. Don’t be scared of fat, you need fat for your body to function. Fat doesn’t make you fat. There are different types of fat and I will get into that later. Point being, this is a great breakfast and I highly recommend it.

Hard boiled eggs are also a quick and easy way to get some protein in the morning to help keep you full until your next meal.

Remember, muffins are an excuse to eat cake for breakfast. If you choose to eat them, okay, fair enough. But be aware that they aren’t part of a good breakfast. Muffins are often served at company breakfasts or continental light breakfasts, which is nice. But, the fast digesting carbs will not keep you full for very long at all. Also, they will spike your blood sugar and the rise sudden rise in insulin will signal your body to store fat. There are no short cuts or loopholes in nutrition. It’s better to know what you are putting in your body and how it affects it.


Point of clarification. I don’t mean to say you should never eat a muffin in your life. It’s okay to live it up from time to time (not too often!). My point is to always be aware of what you are eating.


So there you have it, some good choices for breakfast and one not so good. Even thought these quick examples do take a few minutes to prepare, they are a few minutes well spent. What good breakfast practices have you tried?


Think “win win win” not “fail fail fail”

I’m huge on positive thinking. The way you think can greatly increase the likelihood of you meeting the goals you have. I have written about how if you want to make positive changes in your life, it’s a matter of how you will make them, not if. How you think, in turn, decides how you will act. How you act, as far as the food you choose to eat, causes your body to react in a certain way. If you put not so great food in your body, you will then feel not so great. Inversely, if you put awesome food in your body, you will feel awesome. Simple as that. Treat your body awesome-ly and you will feel awesome-ly. As a friend would say “It’s so simpoh!”

Continuing with thinking positively and how it leads to positive results. I encourage you to think about your diet in the following way:

Don’t focus too much on what you shouldn’t eat. Spend more energy on learning about and adding foods you SHOULD eat, or eat more of.

If you constantly hear and think “I shouldn’t eat that” I shouldn’t eat this because blah blah” “Don’t eat these” you start to feel lectured. You feel like you are being told what to do and it begins to feel negative over time. Instead, try to think “How can I add more fruits and vegetables into my diet?” “How can I start to eat a good breakfast every day?” “How can I start to make my meals more nutritiously valuable throughout the day?”

The more good foods you work into your diet, the less room you will have for the not so good for you food. It’s simple. We can only eat so much each day. If we fill each day, little by little, with better food, then there will be less room for the food we should eat less often. Badabing, badaboom! Instead of focusing on fail fail fail fail fail. You start to focus on win win win win. Framing the process of adjusting your diet in this way makes it much more of a positive process and, by default, weeds out the things you can replace with better food.

Of course, from time to time, it’s okay to eat the not so great for you food. I do the same. However, it’s no excuse to have a “cheat day” every day of the week. In order to have a cheat day, however often you decide to have it, you have to have been eating well most of the rest of the week or month. Otherwise, it’s just a “day.”

Positive thinking For.The.Win.

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Eat more vegetables, or else…



Oh yeah?! OR ELSE WHAT?


Hmm. Or else. You may risk not getting the nutritional awesomeness that you would otherwise gain from eating more vegetables.

BOOM!!! Yeah. In your face, mythical person. I just got you good. Step off. Thanks.


Ok, maybe you wouldn’t win a heated argument by telling someone to step up their nutrition. But the point is valid.


People don’t like to be lectured. They rarely like to be told what to do. Most of us know that eating more vegetables is great for a whole lot of reasons. It doesn’t take much convincing to understand that it’s important to eat veggies. Therefore, I will not write huge lectures on why if you skip out on vegetables you are failing at life. Instead, I encourage you to realize that you are in control of your own nutrition. No one can make you eat a certain way. It is your choice.

I will, from time to time, post ideas and ways of working more vegetables into your diet. This way, if you would like, you can follow along and maybe tries these ideas yourself. Remember, if you are just starting out; baby steps. Little by little.


An example of a very simple way of beefing up a meal that you would normally have for breakfast. For me, I would have this at any time of the day. Regular scrambled eggs; but i added spinach, tomatoes and some ham. Also, chopped up potatoes baked with olive oil. Nice.


Here we have a nice meal. Could be breakfast, lunch, or dinner. Eggs and turkey bacon. Classic. But, instead of leaving it at that and eating something greasy with it. I added some fresh spinach as well as tomatoes. The protein from the eggs and turkey will fill you up. The fat from the turkey bacon will also keep you satiated for a while. The spinach and tomatoes have some good fiber, antioxidants and many other nutrients your body will thank you for. Satisfying meal, if I do say so myself.


Turkey bread-less sandwich. Unnecessary empty calories were taken out, and vegetables were added. Turkey with melted cheese on top of it, tomato, avocado, and spinach, all wrapped in lettuce. The big leaves worked well to keep it all in tact. Added some almonds and walnuts for extra protein and good fats, which help keep you full in addition to their nutritional benefit.



And now for a quick video about a simple salad that took very little time to make. Great to add to any meal to beef it’s nutritional content way up.



So there we have it. Not forcing anything on anyone. When you decide you would like to step your game up, I have shared ways in which I have tried to step mine up. It’s up to you.




I’m in a hurry, so I’ll just get fast food.

That was a silly thing you just said, Title of this post. C’mon, man. I expect more from you, Title.

Yes, often times we are in a hurry and would like to find a quick fix to the problem of being hungry. “I have to do all of these things, but UGH, I am hungry.” Maybe this is a thought that goes through your head. I encourage you not to think of hunger as an inconvenience, but as an opportunity.

First of all, there are many people with illnesses and things that aren’t quite right in their body that cause them to not feel hungry too often. I have been in that situation myself and it sucks. The fact that you are hungry is a blessing. It means things must be working right.

Second. Hunger means your body needs fuel to continue through the day. Use this opportunity to eat foods that will HELP you feel good for the rest of the day and week. Instead of rushing through a meal that, if anything, might hurt your body, and didn’t taste all that great either. Surround yourself with good food, that can also be prepared or eaten quickly during hectic times.

Example. I have very little time today between when I got home and when I need to leave again. Instead of taking the punch myself in the face way out, I came home for a quick meal. I also could have taken these foods with me but I wasn’t sure exactly how my day would pan out, therefore, I wasn’t as prepared as I would like to have been.

I had about 20 minutes to eat before I had to continue on with my day. Actually, writing this entry is slowing me down, but hey, I wanted to share!

I came home and boom, popped a bowl of oatmeal in the microwave while I changed. By the time I was done changing the oatmeal was ready. I put some cinnamon on it (which helps regulate blood sugar) and mixed it up. While I waited for it to cool, I mixed some yogurt with cottage cheese and protein powder. You can put in some honey instead of the protein powder as well, for flavor. Now I have two awesome bowls of protein/fiber among other things, for the rest of the day. Once I finished those, had a piece of string cheese and some walnuts. I will take a handful of almonds and a banana with me on the way out the door.

That’s all it took. I feel full as well as ready for the rest of the day. I don’t feel like a food comma because this was all good food that will give me lasting energy. I did have to previously think ahead to buy these foods, but this is proof that it works.

And that’s it for today. Just wanted to stop by and share a quick nutrition success story. Dodged a nutritional self punch to the face on that one. What are some successful nutrition stories of yours when you were in a hurry? We would love to read them in the comments section of this post!



“But sometimes I can’t go home because I don’t have enough time to do so.” Ok, mythical voice, I hear you and I agree. This was an example of a situation where I was able to come home. In the future I’ll write about ideas pertaining to that specific situation. I gotchu’.

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