I want to FEEL BETTER!That is how this journey begins……
Healthy, what does that mean?
Nutrition, what does that mean?
For the past 2 years, I have been on a mission to find the best health program out there, the best information, the best of the best!Why?Because feeling better about yourself starts with YOU!It begins with YOUR desire to want to look or feel better, maybe it is wanting to get off that extra baby weight, maybe it is wanting to look how you did in High School, or maybe it is wanting to look awesome in a swim suit, or maybe, you just simply want to feel good about yourself….which in my opinion is a pure way to begin this journey.No matter your goal, no matter how much weight you want to lose fitness, health and nutrition is very simple.
Yet, on my journey I have found SO MUCH CRAP out there about losing weight.We live in a time where you can find ANYONE (doctors, people with multiple certificates) that will support any weight loss program out there.So, how do you sift between the good and the bad?You research, A LOT.
My focus is NOT losing weight.My focus is feeling better.Losing weight is a byproduct.The minute you stop obsessing about yourself and how NOT great you are and look, and start focusing on a positive idea, your journey to success will begin.
(Disclaimer, I am a fitness instructor, I am not certified in nutrition, and these are my OWN thoughts and feeling on the subject…take if for what it is worth! This is based on my journey of life and what I have learned.)
The first step to feeling better about yourself – Realize you are WORTH it!Find at least 1 person that loves and supports you for you, no matter what you look like when you wake up, or what you wear, or how much you weigh. Be around them A LOT. Remember, this is NOT about weight; this is about loving yourself enough to feel the way you want and deserve to feel about yourself. Let yourself be loved and teach yourself that it is ok to love you too, fat or thin.
If you miss this step you are missing the chance in life to see yourself for who you really are.You are worth it.You can do anything you put your heart and mind to.You are unique, perfection and “image” is a load of crap.Be you, and be proud of you.
Most of us need help with this first step, as it is sometimes the hardest.If you need help with this step you need to contact Melinda.Melinda’s number is 801-623-7620.She does energy work and has experience with helping with emotional problems that sometimes we cannot get passed.Sometimes in order to move on, we need to address what has happened and how we feel.She helped me, and I know she can help you.Emotional support is here for you, if you need it.
When I met Charles, my lover, I was probably 20-30lbs overweight (I had been more overweight at prior times in my life), however, as soon as I met him I forgot about myself.We had so much fun together.We were together all the time, at work then at home that soon I forgot about the negative thoughts I had about myself because there simply was no time for it.It was replaced with all the kind and sweet, thoughts, words, e-mails and poems he was feeding me.Before I even knew it, I had lost those 20-30lbs without even thinking about it or trying.I started feeling good about myself and of course wanted to exercise!
The first step - True Love for yourself, which sometimes takes someone else’s help.
The second step – Get your butt movin!Not everyone needs that first step.Maybe you already feel “great” about yourself, so sweet!You can start at step 2.Start exercising 3-5times a week.Run, do bands, do push-ups or pull-ups or sit-ups, or squats in your kitchen, or come sweat and smile and have fun with me at ZUMBA….just FIND what you love and DO IT!Make it a part of you.
When I do not exercise I get anxiety and depressed.I do not have a problem; I am like most of you.Those are normal feelings. We all have high’s and we all have low’s.I FEEL better about myself when I sweat and workout.I have more energy, I sleep better, I am a better mom, I am a better wife and friend, and it all stems from feeling better about me.If you forget yourself and just give give give, one day you will realize you are not happy.Take care of yourself first and everything else starts getting better too.Forget about yourself and one day you will not even know what you want.No one will be able to give you what you need because you cannot even figure it out yourself.
Read my favorite book in step 2! “The Monk Who Sold His Ferrari”.For sale at Barnes and Noble $15.
Step 2 – Let exercise be your outlet.Let go of the bad, sweat it all out.Let it make you happy and strong.
Once we feel good about ourselves and start exercise, we usually start to eat better and WANT to make better food choices.Maybe you already are doing a exercise routine and you are at a stand still, or maybe you want to do all 3 at one for fast results.
Step 3 – Nutrition.The food you eat.You are not what you eat, you are what you absorb!What then are you really absorbing?
Imagine you are a sponge inside; are you soaking in pop and sugar all day?Well maybe you ate a few tomatoes on your BLT at lunch that counts right? This is by far the most important aspect of feeling better.It is also, yes, the hardest.HOWEVER, I do not believe it has to be.I have a very balanced/down to earth view of nutrition.
Here are my thoughts:
-FIRST and foremost, listen to your body. Get to know how you feel.Do you know when you are hungry?Do you know when you have had enough?Figure that out and start listening to how you feel in connection with food.
-It is more ideal to eat more times through the day, and in smaller portions than 3 balanced meals a day.
-Eat until you are satisfied, NOT so full you have to digest for 1 hr before you do anything!But what did your parents teach you? And your parents, parents teach them?“Finish your plate”!Right?Wrong!!! Teach yourself and your kids listen to their (and your) tummies!
-Deprivation is Deadly.Deprive yourself from the foods and treats you love and at one point you will end up giving-up on everything you began.
-Balance and Moderation. This is an ever going process in the nutrition realm. This means that when we are home we are good, but when we go out we don’t care, or when we vacation we don’t care about anything.Always “care” about what food you want and how you feel.This to me is where we commit to simply being better, eating a little more healthy.Maybe I will only have 1 cookie after lunch because I know I want ice cream tomorrow, etc.I am not going to tell you what you should and should not eat.YOU must figure that out on your own.I will give you my “tips “below.
Absorbing the good.How do we, in today’s nutrient deficient world make sure we are getting enough nutrients?
Getting the nutrients you need from your food and supplementation.
After years of researching different books, doctors, systems, studies etc. I have chosen to use doTerra products.
Why?
Not because it is an MLM.Honestly, I do not like the whole MLM idea, however I respect that the reason doTerra chose to distribute their products this way is because of the enormous amount of information regarding their oils.What works for 1 person may not for another, as with anything else nothing is an exact science.So many times we just want a fix! We go to the doctor and get a pill or we get a shot and hope it makes all our dreams come true.Doctors are not God’s, they most likely will give you what you want at the time.If that works for you to jumpstart you into gear then great, however, I do not believe that any shot or pill can help you long-term.
I once took a pill back in high school and lost a lot of weight, only in the end to gain all the weight back and more.I ruined my metabolism, for years I went back and forth on diets and learned a simple lesson the really hard way.The lesson?
No matter what program you choose to follow, you will always need to modify it to your lifestyle and do what makes you FEEL good.
So, why all this info? Because we all need support.This is my support.This is my experience.These are the things that have and do work for me.They are not extreme, they are not expensive, and they are all things that YOU must want for yourself.
Pills and shots are a short term fix to a long term problem.
After a lot of research I have found that doTerra’s supplements are cutting edge.Although there are hundreds of similar products that you can use, none are as HIGH QUALITY and inexpensive as doTerra’s.If you are going to take a supplement, don’t you want to know that it will work?That the stuff inside is A grade/the best of the best?
Here is the link to cut and paste to get into the doTerra website:
(note-I spend approx. $200 a month on these products ($100 ATLEAST).I always get the Life supplements are $75 and the terrazyme.
(No matter when you join if you spend $200 (200PV) You will get a FREE incentive!
Go to join (fyi you must join to get the wholesale cost, which is cheaper than anywhere around!)
Join as a new Independent Product Consultant (IPC is what you are called.This means you can purchase items from doTerra at a wholesale price.It is $35 a year.
Enter in your personal and billing information
(OPTIONAL) You may add additional items to your enrollment order by entering a quantity for one or more of the products below.
Item
Qty
If you need more space to enter items, click the 'Add Lines' button.
Eucaluptus $14
Lavender $21
Lemon $10
Deep Blue $32
On Guard $32
Terrazume $37.50
Lifelong Vitality Autoship pack $74.50
*don't forget to put in the quantity!
Now this totals $222.It also is 222 PV (personal volume) That is perfect!
You have supplements for the entire month and enzymes (which should be taken with every meal and I have given to my kids since they were 2 yrs old for stomach problems, digestion etc.-you cannot overdose on enzymes).
The oils I chose are good for the following:
On Guard and Lemon are disinfectants.You can use as hand sanitizers and for cleaning.
Lavender sooths sunburns and I use nightly to help calm down to sleep,good on the bottoms of feet and on temples, my kids love it!
When changing sheets I put eucalyptus and on guard mixed with water in a sprayer and spray over mattress to help kill any pathogens or mites.
Deep Blue and Balance I rub into my husband’s neck and mine at night to relive tension and relax.
You will make your 1st order then also and AUTOSHIP (that comes every month) YES! You need that, as you will need the supplements and oils etc every month.Use them!They are not for looking pretty on the shelf. J
Sign up for autoship and enter the products you want, note you can change this anytime you wish at your back office.
THEY ARE AMAZING!
If this interests you, then please feel free to contact me or Melinda with any questions you have!These products really work.They help in so many ways.If we can “fix” a problem that we are having, or our family is having in a natural way, why wouldn’t we?
All my love,
Andrea
ALSO coming in the fall, a new program that will show you results, if you are ready to see them and work for them!
This is a great article, very down to earth. It is fantastic information.
Executive Nutrition By Lucho Crisalle RD Over the years, and after working with thousands of clients, I have found that poor eating habits are the leading reason for failure in attaining optimal health and fitness. The habit of eating a balanced and satisfying meal is very often the missing link in optimal health and fitness. There are many reasons for not following a healthy diet; I have found that a lack of knowledge combined with an abundance of misinformation, tend to be the most common ones. With that in mind, I decided to write this article to “demystify” nutrition, and to educate you, the fitness professional, along with the general public on the topic. I have learned that people learn more easily with the use of analogies. Because everyone is familiar with how automobiles function, I have chosen to use them as the “vehicle” (no pun intended) to make this information even easier to understand. In view of the fact that we are bombarded with so much nutritional information, it is very hard to decipher whether the source is legitimate or not. All the information in this article was based on clinical studies, along with my many years of experience as a clinical and sports dietitian. The question I get asked most often is “what and when should I eat?" There is a wealth of contradictory nutritional information available including: eat carbohydrates or don't eat carbohydrates; eat before going to bed, do not eat three hours before bed, or do not eat after 6 p.m.; combine foods, or do not combine foods. It appears that there is no end to this litany; hence, you should ignore the folklore and the hype and get your nutrition information only from a reputable source. Most of my clients’ goals are to gain or maintain their muscle mass and get rid of some body fat. Although one may think that these are mostly aesthetic concerns, the truth of the matter is that body composition or body fat percentage is a true measure of health as opposed to how much we weigh. We are not concerned with how much you weigh, and neither should you. It may surprise you to know that a pint of water (two cups) weighs a pound; and that you may gain or lose a pound or more of body weight based on your hydration status and daily fluid intake. Thus, your success or progress cannot be based on your body weight. If I were to weigh you, have you drink a pint of water, and then weigh you again, you would be a pound heavier. Will you be fatter? No, you will just be less thirsty, and a pound heavier! As you begin an exercise program, your body starts to store more "fuel" in your muscle cells. This fuel is called glycogen, which is simply many glucose or blood sugar molecules hooked together and stored in your muscles and body cells for later use. These glycogen molecules are so highly concentrated that your body must also store water in your cells along with glycogen in a ratio of 1:3 (one molecule of glycogen to three molecules of water). Because water weighs a pound for every pint and glycogen also weighs considerably, your weight is sure to increase as you increase your exercise levels, and your glycogen and water storage increases in response to the increase in exercise. 1 An analogy helps illustrate this phenomenon quite easily: If your fuel tank is on empty and you are going on a long trip by automobile, you will most likely fill up your tank. However, if your tank is on empty and you are only going to the corner store, you will most likely not go out of your way to fill up your tank. The same is true with your glycogen storage; the more you exercise, the more your body begins to store glycogen and water. Certainly, your car does not weigh as much when it is empty as it does when it is full. Well, does a car "get fat" every time you fill up the tank? Of course not! A car has only one gas tank; in the body, in contrast, there are thousands of cells that fill up with glycogen and water so you can use it as fuel next time you exercise, causing an increase in body weight, but not necessarily in body fat. The only way to know the difference is to track your body fat percentage by measuring it weekly. When looking at your body composition weekly, we look for the following four signs: • A gain in muscle and a loss in fat = you have a perfectly designed meal plan. • A gain in muscle and a gain in fat = the meal plan includes too many calories. • A loss in muscle and a loss in fat = you are eating enough calories, but may not be eating enough protein. • A gain in fat and a loss in muscle = you are either not eating enough protein, or not eating enough calories, or both. This is why it is critical to meet with your registered dietitian (RD) or Certified Fitness Nutrition Specialist (CFNS) weekly for the first month of the program so that a "baseline" on how your metabolism is working and how it reacts to the nutrition and exercise plan introduced can be established. Typically, a month of weekly follow-ups is sufficient for making adjustments until the right trend (gaining or maintaining muscle while getting rid of fat) is established. At that time, a biweekly meeting with your RD or CFNS is adequate for ensuring that the trend persists. Once you have reached your goal(s), you can meet once every three to four weeks to make sure you continue in the correct path and/or establish a maintenance program, depending on what your goals may be. Finally, you should consult with your RD or CFNS as you establish new goals, or as your workout routine and schedule changes. I help my clients achieve their goals of gaining muscle and losing body fat by teaching them three basic rules of success that are easy to follow no matter where their travels may take them. Before we discuss these rules, let's review some basic nutrition information as well as the mechanism by which fat is stored in our body. Food consists of three macronutrients (so called not because of their size, but because of the amounts in which we need them), namely, carbohydrates (CHOs), fats, and proteins. Whenever we eat CHOs they first go to the stomach where they are digested, and then proceed to the intestines where they are absorbed into the bloodstream in the form of glucose (blood sugar or blood glucose). As blood glucose levels rise, the body secretes insulin, a hormone that is responsible for storing glucose in muscle and organ cells in the form of glycogen. Normal blood glucose levels are between 80 and 120 mg/dl (a way of measuring glucose concentration or “how thick blood gets”). Whenever blood glucose levels fall below 80mg/dl we feel hungry. If the glucose concentration were to fall well below 80 mg/dl the body would react by slowing down its metabolism to save energy. Continuing with our car analogy, this is very much 2 as if we would let off the accelerator pedal and turn off the air conditioner in our car to conserve energy when we are running low on fuel. Of primary importance to us, however, is the fact that whenever our blood glucose levels rise above 120 mg/dl the residual glucose is stored as fat. Hence the secret to dietary success is to control blood glucose levels throughout the entire day as a means of maintaining a high metabolism and therefore minimizing fat storage. The practice of maintaining normal blood glucose levels alone will have the secondary benefit of helping you avoid food cravings and overeating. Because blood glucose control is very important in controlling diabetes, many studies have been conducted to determine how different foods affect blood glucose levels. One study is the "gastric emptying time test," which measures how long it takes food to leave the stomach. The reason this is a very important study is that the more quickly carbohydrates leave the stomach, the more quickly blood glucose levels rise. Usually, the more quickly blood glucose levels rise, the more effectively glucose gets stored as fat due to larger insulin secretions, and because of these larger insulin secretions, the more quickly blood glucose levels drop (right after the insulin secretion causes blood glucose to be stored), causing us to get hunger pangs and/or cravings. Gastric emptying time studies show that the longest time that CHOs will stay in the stomach is one hour. In contrast, protein will stay in the stomach two hours, and fats will stay in the stomach three to five hours. This is why you find yourself getting hungry 20 to 40 minutes after having a piece of fruit, or some bread, pasta, rice, veggies, or even some cereal. This is also why you feel stuffed for four hours after having a high fat containing meal. These studies also found that when you combine a protein with a carbohydrate, both the protein and the fat contained in the protein (since most proteins have some fat in them) cause the carbohydrate to stay in the stomach longer (approximately three and a half to four hours), which basically means that this increases gastric emptying time, a good thing, because a longer gastric emptying time also means a slow and controlled increase in blood glucose, which lessens the chances of storing a large portion of this meal as fat due to a quick and high increase in blood glucose followed by a large secretion of insulin. A longer gastric emptying time also means mild successive increases over time, as well as mild or slower successive decreases in blood glucose levels caused by the longer time that it takes for food to leave your stomach. As a consequence, you do not get hungry as quickly, and are able to do away with your sweet cravings, which are usually caused by the need to raise low blood glucose levels after such a drop as described above occurs. With this understanding, it makes sense to eat protein every time you eat a carbohydrate. This will increase the gastric emptying time, temper blood glucose swings, and control your appetite/cravings. This raises the question, "what is a protein?" Even today after all those fad protein diets, people are still confused about the difference between a protein and a carbohydrate. It's simple: If it walks, swims, or flies, it is a protein; if it comes from a plant or grows out of the ground, it is a carbohydrate. Surely vegetarians and other readers must be squirming at this broad generalization. Indeed beans are high in protein, as are many other legumes, plants and even some vegetables. However, in an effort to simplify things and to justify our generalization, we have looked at the largest component of a food, and grouped foods based on this component. 3 Therefore, even though a 1-cup serving of beans has 15g of protein, it also contains 40g of carbohydrates - beans are therefore deemed a carbohydrate. In an analogous fashion, although an avocado is a fruit, because of its high fat content it is considered a fat. And although milk, yogurt, and buttermilk come from cows' milk, following the same logic, milk, yogurt and buttermilk are all considered carbohydrates even though cows fly……………………………………………..No they don’t! I was just making sure you were paying attention☺. Given the short gastric emptying time of carbohydrates, no wonder you can be hungry by the time you get to your office after having a bowl of cereal with milk, several pieces of toast with jam or jelly, and a glass of OJ! These are all carbohydrates that leave your stomach quickly and raise your blood glucose levels quickly, which causes an insulin secretion that most likely stores everything you ate for breakfast as fat, and in doing so, causes your blood glucose levels to quickly drop. You then go on without eating until 1 or 2 p.m., further slowing down your metabolism (remember, low blood glucose levels cause your metabolism to put on the brakes), which will most likely cause you to overeat at lunch, or if you are "disciplined enough" and just have a salad for lunch, by the time you have dinner at around 7:30-8:00pm you find that you are ravenous and cannot be satiated no matter what or how much you eat. But stop! Haven't you heard that you are not supposed to eat after 6:00pm? So, you might as well go to bed hungry. After all, once you fall asleep, you won't need any energy, will you? Actually, yes, you will need energy while you sleep to repair tissues, and conduct all sorts of metabolic functions that take place while you sleep. All these processes require energy. Again, the “no food after 6:00pm” theory is just another fallacy. The truth of the matter is that the human body will do anything to survive; that is its number one priority. Since fat is long-term stored energy, the human body will forego burning fat and will initiate a process called "gluconeogenesis," which simply means "the new formation of glucose." Sounds harmless until you realize that the pathway by which new glucose is formed is by the secretion of cortisol, a hormone responsible for breaking down muscle tissue and turning it into sugar or glucose so that you can continue to breathe, walk, talk, think, exercise, etc. So even though you think you are not eating, you actually are eating - you are eating your own muscle -slowing down your metabolism, and storing fat. These are most undesirable effects. Because muscle weighs more than fat (muscle takes about two-thirds less room than fat for the same weight), as you eat your muscle you lose weight, so, there is no reason to get all excited about seeing lower numbers on the scale! In the worst case, your body may be entering a downward spiral of continual fat storage and suppressed metabolic rate...hmmm, something to think about. Based on gastric emptying studies and blood glucose control, we've come up with three basic rules to help you keep your muscle mass and get rid of fat. Rule No. 1 is to eat every three and a half to four hours, whether you are hungry or not. Again reverting to the car analogy, you do not drive your car until you run completely out of fuel and have to call the Automobile Club to rescue you….well, hopefully that doesn’t happen to you too often. The same applies to your body - you do not want to continuously run out of “fuel” and have Snickers® come rescue you either. The strategy is to control your glucose levels throughout the day as to prevent crashing and craving cycles. Rule No. 2 - the most important rule - is to eat protein every time you eat a carbohydrate. Of course, we want the protein to be low in fat. Before getting to the third 4 rule, let's discuss carbohydrate servings. As blood glucose control is the most important aspect of a nutrition and exercise program, and given that carbohydrates are the only macronutrients that really have an effect on blood glucose levels, we must be able to determine in some fashion what an appropriate portion of carbohydrates is. Along with a portion of carbohydrates, we must also define a portion of protein and a portion of fat so that we not only control blood glucose levels but also control caloric intake. Fortunately, the American Diabetes Association, along with the American Dietetic Association (both are abbreviated ADA), have taken care of this task for us. There was a study conducted that determined how small a carbohydrate dose it would take to raise blood glucose levels a measurable or noticeable amount. It turns out that it took exactly 15g of carbohydrates to do it. Because the word "serving" had already been used by millions of manufacturers of food products, we could not just redefine that word. The ADAs decided to come up with their own terminology and decided to call a 15g serving of carbohydrates an "exchange." Therefore, even though an entire English muffin may be one serving, since it has 31g of carbohydrates it is considered to be two exchanges. So, instead of having a cup of oatmeal every morning, you're actually having two carbohydrate exchanges. You may very well choose oatmeal, bread, cereal, pasta, rice, potatoes, pancakes, muffins, etc., until you reach the prescribed number of 30g of carbohydrates or two exchanges or as many as your RD or CFNS recommends you have for that particular meal. Keep in mind that when we cook carbohydrates, they usually expand (rice triples in size, pasta, oatmeal, etc double), and meats shrink by approximately 20%. For this reason, we measure all foods after they have been cooked. The one exception to this rule is oatmeal. Because people have so many different ways of making it: soggy and watery, stiff, like cement, etc, we measure oatmeal before it is cooked; therefore, it does not matter how much or how little water is added to it because it will still contain the same amount of carbohydrates. There truly is a correct number of carbohydrate, protein, and fat exchanges that an individual needs per day, and it is not a one-size-fits-all 40-30-30 or 60-20-20 recommendation. Thus, Rule No. 3 is to become aware of what an exchange is and how many you need per day as well as in what combination. To determine exactly how many carbohydrate exchanges you need per day, as well as how many protein and fat exchanges to combine them with, we really need to go through a nutritional assessment that takes approximately one and one half hours. In this assessment, your basic metabolic rate (BMR) will be determined. An RD and/or CFNS can simply use a formula to estimate your BMR. This formula takes into account your gender, present weight, height, and age. Once your BMR is calculated, the next step is to measure your Resting Metabolic Rate or RMR. There are several ways of measuring RMR. We can use a huge machine called a metabolic cart, which is used in many hospitals and research centers; conversely, we can also use the New Leaf System or Korr's ReeVue, which is are computerized gas analyzers (analyze oxygen and carbon dioxide), or a small hand-held computer called the Body Gem® (this machine only measures oxygen intake and uses a constant for carbondioxide), this is the least reliable and only around 65% accurate. I recommed Korr over the rest. The way these machines measure our metabolism is really interesting. Remember how we store glucose inside our cells? Each time we burn one molecule of glucose, six molecules of oxygen are required. The burning of glucose yields energy (which we use for blinking, thinking, exercising, etc), water, and carbon dioxide. These machines measure how much oxygen you inhale, how much carbon dioxide you exhale, 5 6 their relative humidity and temperature, and with the ease of an algebraic equation (you remember: a + b = c? a being oxygen, b, glucose, which is the value we are looking for, and c, carbon dioxide) it calculates how much glucose you are burning, which translates into how many calories you burn at rest while sitting at my office, also known as your RMR. Since you do not spend the entire day at my office, the next step is to calculate your sedentary activity calories, or simply put, how many calories you burn being yourself. This figure does not take exercise calories into account; only activities of daily living are considered. Once we have determined the calories spent in activities of daily living, the next step is to determine how many calories you do burn while exercising. These are calculated using a value for calories per kilogram per hour so that we know exactly how many calories you burn during specific exercises, be it lifting weights, taking a Spinn® Class, swimming, or even playing golf. Once we calculate all these calories we then add your specific value for the thermic effect of foods, which is a measure of how many calories you burn keeping warm and processing, digesting, and absorbing your food. The next and final step is to design an ideal meal pattern or plan for you. An RD or a qualified nutritionist can put together a sound meal plan based on all the above data which will let him or her know how many exchanges of carbohydrates, protein, and fat your body requires for its optimal performance. The number of carbohydrate exchanges you will be eating per day depends solely on your weekly cardiovascular and daily living activities - just how active you are. In contrast, the number of protein exchanges that you will be eating per day depends on your body weight as well as the type of exercise routine prescribed for you. If you already have an established routine, the RD will take it into account to ensure your body is fueled adequately for those activities. Finally, the number of fat exchanges that you will be eating per day will be the equivalent of 15 to 30 percent of your total caloric intake. Such a balanced meal plan will ensure that you attain your goals of gaining or maintaining muscle mass while getting rid of body fat. For a quick review, here are the three rules and things to consider: 1. Eat every three to four hours; hungry or not! 2. Every time you eat carbohydrates, make sure you eat them with protein. 3. Find out what an exchange is, and how many you get per meal/day. 4. Meet with your RD or CFNS weekly to monitor your progress and make the necessary changes to keep you on track for attaining your goals.
+++ So go for it. Check him out, research the program, and when you are ready, give us a call or shoot us an e-mail, are you ready to change your thinking? Are you ready to change your body? Are you ready to change your life?
