Cut the CRAP-Simple Eating Tips

Simple Eating Tips- 1-2-3-Eat from the Earth!

  1. Eat more vegetables than fruit
  2. Eat more fruit than fats
  3. Drastically limit refined/processed sugar, meat, cheese & dairy (animal fats)

Cut the CRAP (caffeine, Refined Sugars, Alcohol & Processed Food-stuff!)

Be proactive- Choose products like Almond Milk , Whole Grain breads, brown rice & “foods without labels” . Limit sugars, sweets and additives (man-made chemical preservatives, or GMOs).

Simple steps- Do not replace or change everything all at once.  Make a few choices, see what you like. Think of food as a part of your lifestyle, not something that defines your life.

One Size Does Not Fit All

Yes, it’s true that muscle weighs more than free fat mass; however, most of us are not body builders with a 26 inch waist and 40 inch shoulder span of solid muscle. SO
if you teeter between low and moderate risk (aka “normal” and “overweight”) on the
BMI scale, you have to simply and honestly ask yourself one question: Could I
stand to lose 6-24 pounds in order to fall in that low risk range associated
with weight?

It is ironic how many people walk into a biometric measurement situation (doctor’s office, work-site health screening or at the gym) and think they are 2 inches taller
and 20 pounds thinner just because that’s where they were in high school.

If obtaining a BMI number in the “normal” or low risk range seems difficult to wrap your mind around because it has been so long since you
actually paid attention to your weight, try making some simple changes to your
diet and daily activity. Applying yourself to better lifestyle habits like
purposely choosing more vegetables and less cheese plus a 10 minute brisk walk daily will help you control your weight and live a better life in forward motion!

You can make better choices everyday…you can!

Interested in a nutrition & fitness combo routine? Try Insanity! It is an awesome workout and stress buster, many gyms are using it as their video fitness! Click Here!


Laughter is a great thing — that’s why we’ve all heard the saying, “Laughter is the best medicine.” There is strong evidence that laughter can actually improve health and help fight disease.

My funny cat!

Laughter is the physiological respo­nse to humor by definition. Laughter consists of two parts — a set of gestures and the production of a sound. When we laugh, the brain pressures us to conduct both activities simultaneously. When we laugh heartily, changes occur in many parts of the body. Muscles tighten, organs shift and change, your arms and legs go haywire…it’s just a complete and crazy package of fun for your entire being!

­Cool fact: The physiological study of laughter has its own name — gelotology.

The average adult laughs 17 times each day! That’s good…do you laugh this much?

Laughter stimulates your organs and lightens the load of stress. It may not cure everything, but it sure does make the day seem more manageable. “Lighten Up” or “Lighten the Load” whatever it takes, find pleasure and let yourself giggle; it just feels good. Laughter is also contagious, like yawning! Have you ever played a good game of “HA”?

I laugh uncontrollably when I am very nervous…can’t help it. Stress reliever I guess.

Bla bla knowledge: Stress is tied to a release of hormones called cortisol which actually slow the metabolism down and lead to weight gain. Oftentimes, over a long periods of stress, too much of this hormone hangs around and causes weight as a result. Suppressing your appetite at first from stress, but then surging cortisol makes you hungrier then normal- most of the time we refer to this response as emotional eating.

Being social & laughing is a powerful stress reliever. The physical benefits of the laughter are truly great medicine. Hang out with a friend, be silly and tell jokes instead of swapping “Woe is me” stories, and I guarantee you’ll feel better then you have all day! Put it on the ‘to do list’: Make a date with 2 friends at the coffee shop and have each one show up with 3 new jokes to tell!

Let me know how it goes! Be happy in forward motion!

“I used to be 2 inches taller & 20 pounds thinner…”

Working at client health screening, I ran into a guy I knew many years ago…he was always a super tall and kind of skinny guy. He could eat like there was no tomorrow! He played high school and college ball, and was just an active, fun and kind guy to hang out with – you know the type.

Well, he approached me after the education program for his company and theoretically “put up his dukes” about the ‘physical report’ he received from the screening with regards to his weight.

I guess he may have thought that I would see him the same as I did all those years ago.

“This report says I am “overweight” (he smiled, although he was very serious)?! Look at me, I am in great shape!”

So I did take an honest, clinical look at him (I don’t care to ‘judge’ so I only do this when put on the spot – Not too  far off track but an obvious “beer belly”…holding extra weight around the middle.)

I smiled and said, “You were always tall and thin, but over time our metabolisms do change. You are not obese by any means, that
is not what the ‘overweight’ category is about. Let me ask you something, do you exercise regularly anymore?” (He shook his head no and gave a sideways smile like he knew what was coming)…”Could you stand to lose about 12-15 pounds because that would clearly drop you into the “low risk” or “normal weight” category?” He slugged me on the shoulder and said, “Yeah, I could… You’re right.”

Just for the record, being right is not the point! This guy had just sat through an educational program about weight and health risks, he is smart; yet, he still approached me take up the “BMI fight” which is not uncommon.

As we get older, not many of us want to admit that we have changed. Showing how time changes our bodies if we don’t work, at least a little bit, to keep controllable health risks in check is what health coaching in forward motion is all about!  So, check your BMI and remember each digit is just 6 pounds!  You have to work on it!Time changes physical appearance, so actually check your current height and weight before looking to calculate your risk .You wouldn’t believe how many people think they are 2 inches taller and 20 pounds thinner than they actually are because they haven’t checked since high school..

What would it take to move into a lower risk weight range? 6, 12, 18pounds? Just attack it one BMI digit at a time! You can!

Remember, muscle burns fat. Click Here!