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An onion can make people cry, but there has never been a vegetable invented to make them laugh. ~Will Rogers

Posted on April 4, 2019 at 2:10 PM Comments comments (7463)

Everyone wants to eat.  Something yummy!  I actually would love to know what your favorite food is?  Please feel free to post it in the comments.  No matter what you are eating, no one wants to feel guilty about eating.  If it is something we need to do, then we should probably make it pleasurable.  I find that as Americans in general, we feel the need to limit our diets and feel its not healthy if we are not eliminating something.  People will try to eliminate fats, carbs, protein (depending on the fad of the day), sugar, cholestrol, meat, plants and on and on.  When you eat this way you have a tendancy to stress about what you are going to eat or rather leave behind so that the guilt does not follow.  Stress does play a role in our overall weight.  In addition, after stressing about not eating whatever it was you left behind at some point you will go back, eat your guilty food and over eat it because you waited so long.  Probably not the best solution if you are trying to make some changes.

I suggest trying to add food into your diet.  Why not?  Be adventurous and try something new.  Add in a veggie a day.  May be try a veggie you have not ever had before.  Try adding in an extra glass of water a day.  Try adding in one piece of fruit.  obvioulsy, don't forget to add in breakfast, dinner and supper.  Skipping meals has never been healthy.  I personally like to snack on fruit and veggies becuase they are crunchy, quench my thirst and are yummy.  One new thing a week or a day is much less irritating than not having your favorite food.  By adding in breakfast or even just an extra fruit you will be on a journey that makes you feel better, crave less processed foods.  If you know what foods are throwing you off track, eat smaller portions and save for a special occasion.

Need some help with ideas for meals and snacks?  Click here to get inspired with recipes.

Let me know your favorite food and if you like the recipes.

Fuel Your Athletic Demands

Posted on January 15, 2017 at 6:20 PM Comments comments (1850)

Time to fuel your athletic development!  How do you know how much energy you burn each day?  How do you know if you are matching this with your food intake?  Nutrition is what drives our energy and repairs our body to keep competing.   Poor nutrition can bring down any athlete.

It takes much energy to train, compete and rebuild.  It is important to know how well you are refueling your systems to rebuild damaged tissues as well as maintain energy stores for the following day.  When you register on my dotFIT platform, we can accurately calculate your calorie demands.  By logging your food daily, accounting for timing and amount of food intake, we can clearly see what may need to be modified to keep your calories, protein, carbs and fats working for you and not against you.

In addition to seeing your calories, protein, carb and fat ratios, you will also have access to menus, shakes, protein bars and boosters that are NSF Certified for sport.  This means that a third party tester comes in and tests every batch to make sure there are no banned substances in these products.  When you are an athlete who is competing at top level, taking a product that is not tested can contain banned substances and you will not be allowed to compete.  In order to maintain your status, it is always a good idea to check any supplement label to make sure that it is third party tested as NSF Certified for Sport.

Many college athletes tend to fall short on nutrition requirements due to so many changes.  Tracking your food is a great way to make sure you are staying on the right path.

Start your program today!

Who Needs A Multi Vitamin?

Posted on November 27, 2016 at 11:55 PM Comments comments (1193)

I suppose as a sales person, I should say "Why, of course you do!".  But here is the scoop and what is involved in a vitamin.

Most people, if they are eating a variety of whole foods (especially home grown or farmer's market) and exercising regularly should be getting vitamins and minerals from their food.  However, not everyone fits into this category.  If you are working on weight loss, it is important to create a calorie deficit.  By moving more and eating smart, you will start to lose weight.  Until you reach your maintenance goal, you will need to fill in the nutritional gaps with a supplement.  

Growning children also require time,energy and lots of nutrients.  It can be difficult to keep up with the needs of a growing child and to fill the gaps supplement will be needed.

If you are very active or an athlete, you deplete nutrients more quickly and will need a multivitamin to fill in any gaps you may have.

Please remember that not all supplements are created equal.  One of the biggest issues I see with supplements is the ability to be absorbed and utilized by the body.  Often times companies cut corners to save money.  This causes the supplement to be either broken down at an improper time, not at all or with improper dosages.  With nutrients not being absorbed at the right time, in the right place, your money literally gets flushed down the toilet.

Dotfit provides every person with a screening process as well as a product guide so there is access to all your supplement questions.  By using scientific testing, all products can be used together with out over lapping or canceling out any supplements.  Random vitamins and minerals are not crammed into one pill with hope for the best.  No, they know what works well and what does not via scientific testing so that you get the most out of your supplement.  Also, most of Dotfit products are third party tested.  This not only means that what is on the label is exactly what is in the bottle, but also means that they are tested to be free of contaminants and banned substances.

While getting your vitamins and minerals from whole foods is always your best choice, there are also several reasons you may also have a nutritional gap to fill.  Fill this gap with a quality product specifically designed to do what it says, in the dosages and potency required.  Cheaper does not always mean better.  Shop dotFit!

Food--Keep it Simple

Posted on January 15, 2016 at 12:35 AM Comments comments (1369)

I love the research and finding what's all the buzz in the fitness world.  But WHOA! There is so much out there.  I love to try new things and new recipes, but overwhelming is an understatement.

When it comes to food, I have grown it, cooked it, eaten it.  I have had classes, continueing education and participated with athletes on different diets.  So what's the best?  Mediterrainian, Paleo, grapefruit, yes carbs, no carbs, vegitarian, vegan?  I had to remind myself, this blog is not about complex counting, picking and choosing.  It does not matter what name you choose to give your diet, you just have to keep it simple.

  • Eat real food.--When you shop, buy whole food from the produce and meat departments.
  • Cook your own food.--This may sound daunting to some, but some of the best food you will ever eat are super simple recipes that you make yourself.
  • Read labels & pay attention to what you are eating.--Once you start realizing the things that make you feel bad after you eat them, you will want to make sure you don't eat them as often.  Comparing things like total calories, protein, carbs and sodium will help you make better overall choices.
  • Remember that protein, carbohydrates and fats are all nutrients that keep your body running in tip top shape.  Please do not choose to eliminate any of them from your diet.  They have a specific function that is important to your health.  If you are checking out different diet plans and one says to stay away from any of these nutrients, it is time to raise the red flag.  Most programs will recommend 40% protein, 40% carbs and 20% fat.  However, high level athletic goals may require some tweaking to reach max performance.  Some people will prefer a little more protein while others may need a few more carbs.  Regardless of your goals, your program will vary around this percentage system without cutting nutrients out.

By keeping things simple you can eat, you can snack and you can do it without much thought or effort, while maintaining your health.

Fuel Your Athletic Development

Posted on December 6, 2015 at 3:55 PM Comments comments (3954)

Time to fuel your athletic development! How do you know how much energy you burn each day?  How do you know if you are matching this with your food intake?  While there are several variables to be super specific, there is some great technology out there that can really be helpful in taking all the guess work out.

It takes much energy to train, compete and rebuild.  It is important to know how well you are refueling your systems to rebuild damaged tissues as well as maintain energy stores for the following day.  When you register through me on dotFit, we can accurately calculate your calorie demands.  By logging your food daily and accounting for timing and amount of food intake, we can clearly see what may need to be modified to keep your calories, protien, carbs and fats working for you and not against you.

In addition to seeing your calories, protien, carb and fat ratios, you will also have access to menues, shakes, protien bars and boosters that are all certified to be NSF safe.  You will be able to check up on things like sodium, cholesterol and sugar intake.  Managing your nutrition should not be difficult, but you should definately be aware.  Always fuel your body to meet your demands.  This progam enables you to effortlessly do just that. 

In order to fuel your athletic development you will need to:

  1. Set proper nutritional goals.  This means that while everyone needs to know their starting point, in order to get to the end point each program will be tweeked just a little bit differently.
  2. Always log your nutrition.  This provides accountability but also lets us see how close we are to our target.  Make sure to note the time as well as the amount.  You never know what tweeks will help the most and sometimes its just the timing.
  3. Choose your foods carefully.  The more demands you place on your body the more you will want to make sure you are feuling it with high quality nutrients.  Foods that are nutrient dense are always a good choice like nuts, avacados, fresh fruits and veggies.
  4. Download the app right to your phone so you have quick easy access where ever you are.
Fuel your athletic development! Use dotFit to stay on track, meet your goals and stay accountable.  Remember the NSF certification is not only to show that this is a top product but is a product that you can take safely.

Pumpkin Season

Posted on November 3, 2015 at 11:45 AM Comments comments (1026)

Everyones fall flavor (of about anything) is pumpkin.  From pumpkin coffee to pumpkin pancakes, that beautiful orange squash is everywhere right now.  Pumpkins are more than just for carving and illuminating on Halloween to scare away creepy creatures.  So don't throw out your pumpkins or the seeds you scrape out of there at carving time.

Pumpkins are also healthy for you.  Pumpkins are full of nutrition including, vitamin A, fiber, folate, potassuim and beta-carotene.  It is low in fat and calories, (as one cup of cooked, boiled, drained, without salt) contains approximately 49 calories.  It can protect us from certain cancers, diseas and helps to age us well.

Pumpkin seeds are low on the glycemic index, high in fiber, iron, zinc and healthy fats.  They are a great option for those seeking nutrition from a more plant based diet.  Plus if you have allergies to soy or nuts, pumpkin seeds are a great alternative.

Not really sure what to do with the pumpkin once you bring it home from the store.  Here are some ideas that you might enjoy.

Julie's Pumpkin Pie Protien Shake

Roasting the seeds is super easy and you can add any spice you like! Sweet, Savory or Spicy here are some you are bound to love." target="_blank">Pumpkin in a jar" target="_blank">How to cook fresh pumpkin

Pumpkin season is here for at least another month.  So eat up while its in season!

Lean Pak 90

Posted on October 12, 2015 at 1:05 AM Comments comments (738)

The changing of seasons always makes me want to start new. Fresh.  Its a great time to reevaluate and make sure I am on the right track.  Even though this is one of the busiest seasons, its a great time to make sure you are on the right path to increased health and fitness.

Have you ever had weight goals and either just didn't know where to start or started but it didn't really go the way you thought it would?  I can tell you this is the easiest program out there.   When making a serious change in your life there are many factors that play a part in how well it works, how healthy it is and how long it lasts.  This program provides everything you need in order to be succesful.

Nutrition is very important.  Before we decide how to fuel your body we need to realize what it needs.  By filling out the questionnaire we are able to determine how many calories you burn per day.  In order to safely loose one pound per week, an energy deficate needs to be created.  By logging your nutrition we are able to see where changes need to be made.  Remember we all eat and we eat what we like so be honest and remain accountable.  This is the only way we can make accurate changes.  They don't always have to be as drastic as you think.

When it comes to exercise, too much, too little, exercise choice all come into play.  Increasing your activity should provide you with healthy results.  This is why is can be important to find a professional that can help guide you to your goal.  All programs are created by me after finding your current health status.  You will have access to this progam at any time and available to you on any device.  You can print it out or just bring your phone with you (like I do).

When starting a new program and creating that energy deficite that I mentioned earlier, there is often times gaps in the nutrition.  In order to fill in these gaps it is best to use supplementation until you have reached your goal.  When you are starting out, it may be helpful to have the LeanPak90 handy.  It includes a weight loss planner to help keep you on track, a 30 day supply of weightloss and liver support, carb repel and thermaccel.

Its time. Now is the time to eat better, move more, lose weight & feel great!

Find a Farmer's Market

Posted on August 3, 2015 at 9:55 PM Comments comments (1038)

I have to tell you all that I am so excited right now!  Our garden is producing some super yummy food!  I know not everyone has time or space for a garden, so I really hope you help support the farmer's market.  It is the best, guilt free food you could possibly eat.

I have heard and listened recently to those frustrated with weight loss.  Trying so hard to meet their goals, feeling they have to be on one specific path.  I want everyone to know that food and eating should never cause such heartache.  I have taken nutrition courses and can tell you numbers and translate all the math.  But that's not what we do when we eat.  I love Michael Pollon's book "Food Rules".  He is a journalist who has some pretty good things to say about eating and nutrition.  His best rule of all "If you eat real food, you don't need rules."  How extremely true.

So when I say that this is the best time to lose weight, I'm not joking.  Eat real food, eat regularly=healthy weight loss minus the guilt.  One of the biggest questions I am asked is "What should I eat?" or rather "What do I need to avoid eating?"  I never suggest avoiding anything (that will make things worse) but always suggest that you add food.  Real food refers to whole food, food that is in its natural state and not processed.  Little by little you will find out what you like, that it is NOT more time consuming and that it makes you feel better.

Try some new food.  Eat (mostly in the morning).  Don't feel guilty or frustrated.  Sometimes we forget how easy it is to eat  foods that give us energy, lower blood pressure and make us feel good about our choices.  We eat other things too, cuz we are human.  We eat. We eat what is available.  But eating to lose weight is completely the best!

Change Your Perspective About Eating

Posted on May 4, 2015 at 6:00 AM Comments comments (1192)

When trying to decide on healthful nutrition choices there is so much info, choices, diets, tips etc. that it gets very confusing and overwhelming quickly.  Every magazine has skinny recipes, different ideas are trending on the internet and people are still following fad diets of the celebraties.  So from Paleo, Mediterrainian, the Shred, grapefruit diet or even carb loading~ What's the scoop?

It is the Soost Outdoor Fit Biz's possition to "Keep it simple."  Now of course there are a few rules such as "you can't outrun poor nutrition".  While I don't count calories, cals in do need to equal cals out.  The best way to follow any set of rules without making your head explode is to eat real food a.k.a. eat clean.  The cleaner you eat the better you will feel and better weight will be maintained.  

Several things happen when you eat real food:

  • Natural food is full of nutrients and fiber.  This means that you will stay fuller longer and assist your digestive health.
  • It is low in calories, so you can eat and snack without being hungry or feeling guilty.  Can you over eat on healthy whole foods--yes you can, but it is less likely to happen.
  • Pay more attention to what you are putting into it.  If you are looking for a change, then focus on foods that fuel you--give you energy and make you happy about your choice.  
  • Choose more foods that have antioxidents, phytochemicals and are nutrient dense, while choosing fewer foods that have allergens, irritants and non food substances in them.
I know when I eat, which foods will make me feel good and which foods will make me feel bloated, give me a sugar crash or just make me not feel good.  These tend to be comfort foods that I eat when stressed or unprepared.  However, I do not have time to get sick or be too tired~so I focus on the good stuff.

Please also realize that you deserve the best.  Your body does not function with way it should, when you don't eat real food.  So do not go for cheap, boxed, food like substances.  You deserve the rich full colors, full nutrient, real foods that improve digestion, mood, activity level and improved immunity.

Keep things simple.  Its does not matter what name you give your diet as long as the foods agree with you and the food is real and NOT a food like substance.

Under the Weather

Posted on March 22, 2015 at 5:45 PM Comments comments (2692)

I have to admidt, I am not feeling super today.  It is rare that we get sick at my house, but my toddler got a mild cold and sneezed right on me. Now I have a cold too.  Now I actually do this most mornings anyway, but when I am not feeling great I do this several times a day, cuz it really works.  I have hot tea with honey and lemon.  It is a great way to start the day and when you have a cold or sore troat, it is very soothing.  

Lemon is an antimicrobial, keeping things clean and germ free. When adding it to your tea it not only helps by providing vitamin C, but also allows your digestive system to preserve disease fighting compounds from your tea instead of destroying them.

Honey coats your throat and also has several healing and preventative properties to it.  It is a natural antibiotic and antioxidant.  Studies have shown that honey can suppress cough and provide relief from upper respiratory issues.

Now I do prefer a good green tea, but I was out today.  So I just used what I had. Still amazing:)  However," target="_blank">green tea is probably better to take  with you than regular water!

So not only is this one of the best cold remedies, but it helps to support a healthy weight as well.  Here to staying healthy during this change of season.