Tuesday, July 8, 2014

Save 25% off shakeology + workout programs


Hey everyone I just wanted to make a quick post to say:

MY GOAL IS NOT TO MAKE COMMISSION OFF ANYONE WHO USES SHAKEOLOGY OR THE BEACHBODY WORKOUT PROGRAMS.

Sure- its nice to earn a little extra income, don't get me wrong, but my GOAL is to help get you fit, healthy, and in the best shape of your life. Period. I'm not at all after your money.

My Goal is for you to know what it feels like to reach YOUR OWN goals. I want you to know what it feels like to be at a healthy weight. I want you to not just fit back into those pre-baby pants- I want you to ROCK them. I want you to have the energy to keep up with your kids. I want you to improve your fertility through improved health if that's your goal. I want to help you make dietary changes- improve your eating, clean up your diet, get moving, and eliminate every excuse that could possibly set you back. I want YOU to be the VERY BEST YOU THAT YOU CAN BE. bottom line.

With that said- I want to show you how to save 25% off of shakeology and any of the beach body products! Its super easy. No tricks and no gimmicks. If you are interested in trying out a program or if your are a regular shakeology customer- lets start saving you some cash each month. I want everyone to have the opportunity for health and wellness and I don't want anything standing in the way. Also, we can take it a step further and I can show you how to get your shakeology + workout program PAID FOR within your first month.   

So click here to message me if you want the inside deets on saving 25% off, getting your program for free or even building your OWN health and wellness BUSINESS  and I will hook you up. Seriously, who doesn't want to save a little money and even EARN an extra income being mentored by a nutrition expert and learning from the TOP?!

again I want to be clear here- MY GOAL IS TO HELP YOU REACH YOUR GOAL!!!!!! SO , don't be shy, message me and tell me your goals and I will gladly help you reach your HIGHEST potential that you didn't even know you had. Even if its just saving 25% off each month- IM HERE FOR YOU!!!!!!!

Now, go be the best you that you can be ;-)

XOXO

Sunday, July 6, 2014

Want to join my exlusive PiYo test group??



Hey everyone! you've heard me talk a lot about PiYo recently and have you may have read my prior blog post here about what it is... but today, I wanted to personally invite you to join my JULY 7th challenge group. That's TOMORROW! I only have a few spots left and am so eager to get this program in the hands of my friends and family who are READY to take control of their health and fitness, that I am offering to set you up the coach discount cost. That means that instead of me earning a commission off you, you'll save some cash instead. Plus the program is on sale this month, so if you've thought about it AT ALL, now's your chance.

So what will you get in our PiYo test group???

You can expect to get-
  1. daily accountability and support
  2. custom nutrition plans from a dietitian
  3. a 60 day workout program designed to get you LEAN and TONED without impact on your joints
  4. a very nutrient dense meal replacement shake that will help you lose weight and stay on track
  5. Daily motivation to keep on going!!!!
So if you want to join us, fill out the application at the bottom and Ill get back to you by tomorrow and walk you through the requirements, and how to get started! Are YOU ready for YOUR before and after picture???

Just check out some of these results!!! Amazing, right?! So, why not YOU this time?



Fill out my online form.
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Tuesday, July 1, 2014

The Basics of Clean Eating

What it means to "Eat Clean" 


So, clean eating. We've all heard of it, but do we know what it really is? What does it mean to "eat clean"? Its simple, really- very similar to the paleo diet, clean eating focuses on whole natural foods to fuel our bodies. It is being mindful of the process from farm to plate that it takes in the production of our food. It is limiting processed ingredients and looking for whole natural ingredients instead. It is not simply focused on balancing our macronutrients but looks at nurient density and quality over quantity and examining the added ingredients on the nutrition labels. Essential- clean eating is keeping it simple. Clean eating is a great tool to use to improve your overall diet quality no matter WHAT your goals are. You can use clean eating to help you build muscle or shed fat. Or both. 

So now that we know what clean eating is, what are the rules??? Here are the do's and don'ts of clean eating... Hope this helps guide you!

What to do:
  • Eat more- eat six small meals each day. And I do feel the need to clarify that "meals" and "snacks" can be used interchangeably here. 
  • Eat breakfast every day, within an hour of rising.
  • Eat a combination of lean protein and complex carbs at each meal
  • Eat sufficient (two to three servings) healthy fats every day.
  • Pack your lunch. Daily. 
  • Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
  • Adhere to proper portion sizes.
What to Avoid:
  • Avoid white flour and sugar..
  • Avoid foods with long ingredient lists that you cannot pronounce.
  • Avoid artificial sweeteners.
  • Avoid processed foods.
  • Avoid saturated and trans fats..(research is pending on saturated fats being the "bad guys" but I still find it helpful to avoid at this point. Others may differ in opinion but that's ok too!)
  • Avoid sugar loaded beverages, including colas and juices.
  • Avoid  alcohol.
  • Avoid empty calories.
  • Avoid mindless eating.
  • Avoid Large portions or eating when no longer hungry. 

Now that we know the do's and don'ts- how do we put this into a plan??? 

Its important to keep balance to your day. Here are a good set of general guidelines as far as how many of each food group you need each day. If you want me to customize a meal plan for you, I would love to do that FOR FREE- just visit my site and sign up for a free account and send me a message and I'll get one sent out to you ASAP. 

Fruit and Vegetables:
If you are serious about weight loss, limit fruit to 2 servings a day and stick to non-starchy veggies (pretty much avoid peas, corn and potatoes)  A portion is:
  • 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
  • 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 
2-4 portions each day.  A portion is 1/2 cup or 1 slice of whole grain bread/ 1 6" whole grain tortilla.

Lean Protein
4-6 portions each day.  A portion is:
  • 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
  • 1 scant handful of raw, unsalted nuts (also a healthy fat)
  • 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
  • 1 palm sized portion of lean meats
  • good quality, sugar- and chemical- free protein powder (hemp, soy or whey).
Beverages:

  • 2-3 liters per day of fresh water with no sodium
  • Clear herbal tea (unsweetened)
  • Black coffee in moderation
  • Green/Black tea
Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.
  • Agave Nectar 
  • Maple Sugar Flakes
  • Raw organic honey

If you would like even more support please head over to my site and sign up and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals!  I have lost 93 lbs to date with clean eating and regular exercise.  No starvation just healthy whole meals that taste great! 


Now, go keep it clean everyone! :-) 

PS- here are a few links to my FAVE clean eating recipe sites! I WILL one of these days, update my blog with all of our recipes we use daily- but of course if you want me to share a specific recipe, let me know and I will!

http://www.toscareno.com/recipe/
http://melaniemitro.blogspot.com/p/eat-clean-recipes.html
http://www.thegraciouspantry.com/


Tuesday, June 24, 2014

How to calculate your nutritional needs like a dietitian would!

Ok so just for fun (because dietitians find this fun)- lets learn how to calculate your nutritional requirements just like a dietitian would!

So theres a basic formula I use in clinic called the Mifflin-St. Jeor equation. To be honest with you, I have no clue how to pronounce that but I swear I didnt just make it up haha! There are a few steps involved- lets simplify it here in 5 steps....

five steps to calculating caloric needs (the in-depth way).


1) you need to know gender, age, height, weight, and activity level
2) you need to convert the weight and ht to kg and cm....multuply ht in inches by 2.54 to get it in cm and then divide weight in lbs by 2.2 to get it in kg. easy peasy. Pause what your doing, do the conversions, and write down those numbers before moving on....

ready?......

ok.....

3) now we calculate the resting metabolic rate- which is the bare minimum calories our bodies need to survive just for our heart to pump and our breathing etc...as in if you laid in bed and did NOTHING, ever, thats how much you need to survive....this is the hard part- the formula looks big and scary but its not. Its just simple math

here it is (FYI this is for adults not children OR the elderly....they get calculated differently)

for a MALE use THIS....
10 X WT (KG) + 6.25 X HT (CM)- 5 X AGE (YEARS) + 5

for a FEMALE use THIS....
10 X WT (KG) + 6.25 X HT (CM)- 5 X AGE (YEARS) - 161

Lets do an example.

Jane smith (just made her up) is a lightly active, 30 year old mom of 2 who works out 30 min a day,  is 5'4", and weighs 160 lbs. She would like to lose some weight.

first....CONVERSIONS...5'4"=64" x 2.54= 162.56cm     160lbs/2.2= 72.7 kg

So all converted, Jane smith  is 162.56 cm and 72.7 kg. Now we can calculate RMR for her.
because she is a female, we will use the female equation-

10 X WT (KG) + 6.25 X HT (CM)- 5 X AGE (YEARS) - 161
10 x 72.7kg + 6.25 x 162.56cm - 5 x 30 - 161
727+1016-150-161=   1432 kcal

So Jane Smiths resting metabolic rate is 1432 kcal (FYI most people just call them calories- us dietitians call them their real name- which is kilo calories- aka- kcal)

BUT thats just how much she needs to survive without moving! shes a mom of 2 AND she works out 30 min a day so she needs more than that!

4)  insert ACTIVITY FACTOR.

I feel that this is where most people go wrong. They like to think they are more active than they really are. So based on the table- some might think- Jane is very active! she has two kids, and she puts her all into her exercise most days of the week! WRONG. I forget the exact definitions, my reference DRI book is at work (love that thing!), but from the top of my head, lightly active if I recall is the equivalence of walking briskly/ jogging a few miles a day and moderately active is equivalent to like 5-8 miles up to extremely active being like Olympic competitors. I would classify Jane as lightly-moderately active based on her physical activity level and I would use maybe 1.4 as a good activity factor to multiply her RMR by. This part is a little subjective but, remember, this whole thing is just an estimate. The only way to know the EXACT numbers is through indirect calorimetry but lets be real here...I've NEVER used that in my 5 years as an RD. We just don't have access to that. So this is the best we can do.

So we know her RMR is 1432, so lets do the math:
1432 x 1.4 =  2004.8 kcal.

DONE!

no. not yet.

Thats how much she needs to MAINTAIN her current weight. But if we recall, she wants to lose some weight! moving on to the last step...

5) to adjust the needs for goals you can either add or subtract 500-100 kcal  per day based on whether the individual wants to lose weight or gain weight! so for Jane, she wants to lose... I think we could safely subtract 600 kcal from her daily requirement for weight loss goals

that would give her a final caloric requirement to meet her goals of ~1400 kcal/ day


now you can take it a step further and calculate her MACRO nutrient requirements!

macronutrients are the big nutrients- the carbs, protein, and fat vs the micronutrients which are the vitamins and minerals. Its just dietitian talk.

So heres a basic guide- for weight loss, I like to use 40% carbs, 30% protein, and 30% fat.

1g carb= 4 kcal
1 g protein = 4 kcal
and 1g fat = 9 kcal

so if we have 1400 kcal, we can multiply that by .4 to give us the total calories from carbs that she needs. that is 560 kcal from carbohydrates. We know that each gram of carbohydrate is 4 kcal so wed divide 560 by 4 and thatd give us our total grams = 140 grams a day. Try to make at least 25 grams of that from fiber for women and 30 grams fiber for men.

For protein- same thing! 1400 x .3 (for the 30% calories from protein), = 420 kcal divided by 4 kcal per gram of protein = 105 g protein per day.

and last but not least- fat! 1400 x .3= 420 kcal divided by 9 kcal/ gram of fat = ~47 g fat/ day.

and that my friends is how it is done lol! complicated as it looks, its really an easy plug n chug calculation.


Now im going to get some rest bc someone kept me up all night (I wont say names but it starts with the letter J and ends with an "acob" and hes a busy little toddler.....oops I said too much...)

happy calorie calculating ya'll!






Sunday, June 22, 2014

Putting food in its place.















I wasn't planning on blogging today, and definitely not about this. However, I feel compelled to sit down right now and talk to you (whoever you are), about putting food in it's place!


So we live in a society that looks for instant gratification in just about everything in life. I'm not about to get into anything today though, other than food. We look to food when we are tired, when we are happy, when we are sad, when its been a great day, when its been a horrible day, when we are stressed, as a reason to socialize, as a reason to procrastinate, and so on and so forth. We are ALL emotional eaters in my opinion, some to a higher degree than others. If you think about it, any time you eat when you are not truly physically hungry, your an emotional eater. Some may beg to differ, usually those who are in denial that they too, are emotional eaters.

Our world looks at food as a source of happiness though. And don't get me wrong, good food DOES make me happy. But what happens is it becomes our sole focus. We get so fixated on food, food, food. And I can see how- it is something we need all throughout the day. However, we lose focus on what our body actually needs food for. How often do you think, "what does my body ACTUALLY need right now? are my bones crying out for more calcium and vitamin D? Are my kidneys screaming for more water? Are my blood cells searching for more iron? Are my eyes looking for a little extra vitamin A?"...most people don't. Most people think- its time to eat, what sounds good....what will taste good to me...what will bring me happiness RIGHT NOW, and we lose sight on the good ol' fashion thought of food as fuel for our bodies. We don't often think, "Hum, what will give me energy and not make me feel heavy, bloated and tired later". Instead we think in terms of that instant gratification. That happiness that that bowl of ice cream brings, or that bite of cupcake, or that bowl of pasta.

I am  a firm believer in living each day to its fullest, and when I saw this image, it saddened my heart. "Add life to your days, not days to your life" with pictures of frosted cupcakes lingering at the bottom. I have literally had morbid obese patients tell me that they were going to eat the foods they wanted no matter what. If it meant that they would die tomorrow, they were still going to eat that food, and nobody can stop them. They tell me that food brings them their happiness and that happiness was worth more than life itself.

Are you starting to see my problem with this??? Our society is kind of stuck in this mindset of "I deserve to feel happy and this is what makes me happy". Therefore, they eat whatever they want. What we lack at this point is BALANCE. I do not expect everyone to have perfect diets ALL of the time. In fact, no one does. And if they tell you they do, they are lying. Lord knows that I have my fair share of cravings and giving in to my cravings and emotional eating. But we try to keep a balance in our household. Have you ever heard of the 80/20 rule? Essentially- we eat clean, healthy, nourishing food, 80% of the time. Sometimes more. Sometimes less.
But the point is we are not aiming to be perfect. We are aiming to be BALANCED. And not just with our food! Our happiness should also come from social interactions, our relationships, family, friends, the great outdoors, etc, etc.  We need to balance our exercise, our self- care, our relationships, and our time to just name a few. We should seek something deeper to manage our emotions other than reaching for something in the fridge. We need to shift our focus and learn to put food in its place- which is to nourish our bodies!

I LOVE food, and I do not want to give anyone the wrong idea, however, food has its place in our household. We eat the same things pretty much every day. A perfect balance of vegetables, fruits, proteins, complex carbs and fats. But we still have our date night once a week. That one night where anything goes pretty much! We keep it mindful and we enjoy our food but it is the one night a week that we are eating for pleasure and entertainment. Don't get me wrong, we enjoy the foods we eat during the week days too, but those meals and snacks are planned with the intention of nourishing our bodies. And guess what- we are all happy, healthy, and fed! We now realize that yes, food brings pleasure, but that pleasure, if over used, is fleeting, and inevitably leads to feelings of remorse and decreased feeling of self worth. Rather, we choose to exercise routinely, live by the 80/20 rule, and focus our attention on the other areas and aspects of our life that need attention. My happiness no longer comes from food. It comes from that feeling of accoplishment when I fit into my pre-baby pants or when I can do 5 more push-ups than I did the last time. My happiness comes from spending time with my family, and from helping others meet their goals too.

We are so blessed to be living in a land of plenty but that blessing is being overused and abused by so many and balance is completely lost. We have spiraled into this new addiction and bad habits/ routines revolving around food for comfort and pleasure and keep justifying it in our heads that its ok because happiness is worth more to me than life and this makes me happy, not admitting that inside, we are not happy at all, and I firmly believe that even the most strong willed individuals who are adamant that they will not ever change the way they eat, are either in complete denial of what their life has become or secretly screaming out inside for help but too overwhelmed to even know where to start.


If you are one who needs help putting food in its place, changing your eating habits, learning how to put together a healthy diet and put it into practice daily, then I want to personally invite you to join me in a 30 day diet overhaul challenge. This challenge is for anyone who wants help with their diet. Whether you don't know where to start or are just looking to change up a few bad habits. This group is being led by 4 registered dietitians who will help you DAILY. We will GIVE you a nutrition plan and TEACH you how to put food in its place and begin eating to nourish your body and reach your goals.




If you would like to be considered for one of the five open spots in this group, or maybe just have some questions about it, fill out the application below and I will get back to you within 24 hours.

Fill out my online form.
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Wednesday, June 18, 2014

PiYo is coming! PiYo is coming! Wait...WHAT'S PIYO?!?!



ITS RELEASING TOMORROW!!!! 

It's being released a few days EARLY! I'm so pumped to try this new program...
so... WHAT IN THE WORLD IS PIYO?!?!

It's beachbodys newest program by CHALEAN Johnson ! It's a combo of Pilates and yoga, cranked up a notch to get killer results of lean definition, firm booty, and tight abs in 60 days. Because its based on a fusion of yoga and pilates, you really work each and every single muscle to stabalize, stretch, andstrengthen every  inch of your body. The workouts are 25-45 minutes and completely low impact so suitable for, well, EVERYONE!!! Don't be fooled- just bc it's low impact doesn't make it easy... It is still a high intensity program that delivers RESULTS. Just without jumping, without weights, and without joint strain. 

This program is being released through coaches FIRST- so if you want to try this new program, send me a message at bdaustin7@gmail.com, and ill get you the details! Ill be holding an exclusive test group in July, so join me!!! Ahhh SOOOO STINKING EXCITED!!!!!!


Saturday, June 14, 2014

Toddler menu planning!

I've been working on menu planning this morning but not for me- for my toddler! I'm always worried if my son is getting enough, or too much of any particular nutrient, so the dietitian in me set on a quest to determine the nutrient needs and properly balanced menu for a toddler age 12-36 months- and decided to share my info, all from the Academy of Nutrition pediatric Nutriton assessment handbook, to help other mommas menu plan for their toddlers as well! 

Here's a summary of how much of each food our little munchkins need each day for healthy growth and development: 

Dairy -4-5 servings
          (milk-4oz, cheese- 1/2 oz, yogurt 4oz , cottage cheese 1/4 cup)
Carbs- 6 servings 
          (Cereal -1/3-1/2 cup, pasta- 1/4-1/3 cup, rice- 1/4-1/3 cup, bread- 1/4-1/2 slice,  crackers-2)
Fruits (including juice but no more than 4-6 oz/day)- 2-3 servings
          (1/3 cup canned or fresh- chopped)
Veggies- 2-3 servings 
          (1/4 cup= 1 serving)
Protein- 2 servings
          (Meat/fish-2-3 tbs, egg-1, beans- 1/4 cup)


So what does that actually look like in a day:

Here's just a sample day from our menu: 
Breakfast- 1 egg, 4oz whole milk yogurt, 1/2 slice whole wheat bread
Snack- organic granola bar 
Lunch- 1/3 cup organic whole wheat macaroni mixed with 1/4 cup steamed mixed veggies, and a fruit cup
Snack- 2 crackers, 1/3 cup strawberry slices 
Dinner- 1/4 cup black beans, 1/4 cup quinoa, 1/4 cup diced steamed zucchini 
Snack (Jacob likes to have cereal after dinner!) 1/3 cup plain Cheerios 

We also offer whole milk in his straw cup all through out the day along with water and he still nurses 2-3 times a day. 

Hope this helps you moms of toddlers plan out the menus and meals! 

Happy planning :-)