It's easy to get stuck in a rut when packing lunches. When we can't cook or even warm up our food, our options are somewhat limited. But the standard lunch meat and cheese on bread with potato chips doesn't do much for our health.

Sometimes we just need to think outside of the box (or in this case, the lunchbox). With some creativity, we can pack healthy lunches for ourselves and our kids. Here are a few suggestions:

Main Dishes:

* Make some pasta salad. You can find kits with everything you need in the grocery store, or you can make your own to suit your tastes. Include vegetables such as cucumbers, peppers and onions to add flavor and nutrition. For the kids, try using pasta in interesting shapes.

* Roll up a fajita. Use leftover meat from dinner the night before, and add lettuce, tomatoes, cheese and some of your favorite light dressing or sauce. These make a great change of pace for kids, too.

* Have a turkey bacon, lettuce and tomato sandwich. This is healthy and provides a nice change.

* Toss up a grilled chicken salad. Grill some organic chicken breasts the night before, slice them up, and add them to some salad greens. Add some shredded cheese and cherry tomatoes to make a nutritious and filling dish.

* Put some homemade soup or chili in a thermos. It's nice to have something warm for a change, especially in the winter.

* Make sandwiches with bagels instead of bread. Bagels are nutritious and filling, and they give you a break from plain old white or wheat bread.

Side Dishes:

* Pack some baby carrots, celery sticks or sliced cucumbers and a small container of hummus or vegetable dip.

* Send some yogurt with fruit and granola in your child's lunch. It will provide protein, carbohydrates and vitamins that your child needs.

* Keep fresh fruit on hand. When you're in a hurry, you can easily grab a piece and throw it in the lunchbox as a nutritious side dish.

* Whip up some fruit salad for an easy to make treat. Drain a can of fruit cocktail and add some chopped walnuts, marshmallows and sliced bananas soaked in lemon juice (to keep them from turning brown).

* Make your own trail mix. Mix your favorite kinds of nuts, raisins, dried bananas and cranberries, and granola.

Just because you eat your lunch out of a lunchbox, doesn't mean it has to be boring and lack nutritional value. Using leftovers creatively and putting a new twist on your sandwiches will help you and your kids get over the packed lunch doldrums.

Kristy Lee Wilson
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Tags: Healthy lunch boxes for kids, healthy lunch boxes for adults

Blending your foods means making sure that if you are eating a food item that does contain carbohydrates, make sure that you incorporate a good low fat protein along with it. Eating a low carb tortilla wrap, that the first ingredient is whole wheat flour, unrefined and adding lean chicken breast as part of your filling in the wrap, maybe with some thinly shredded romaine lettuce and other veggies.

Kristy Lee Wilson
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If you've ever taken a look at the food pyramid, you've probably noticed how many servings of grains are recommended. Who can eat six to eleven servings of bread each day? It's a good thing that cereal provides a good alternative for some of those servings. Or does it?

Breakfast cereal has a long history of being promoted as the quickest way to get a nutrition-filled breakfast. Yet many cereals are surprisingly low in fiber, and perhaps not so surprisingly, high in sugar. Still, if you are looking for an easy way to get in some fiber, dairy, vitamins and minerals in the morning stock your cabinets full of them.

There are lots of cereals on the shelves that are not that good for you. But that doesn't mean that they're all bad. Many breakfast cereals provide excellent nutrition. It just takes some effort to find the ones that do.

What to Look for in Cereal

Food labeling requirements have made it much easier than it once was to choose foods that are good for you. Reading these labels when shopping for cereal is one of the best ways to determine its nutritional value. Amounts of nutrients are required to be spelled out, so there's no guesswork. Unfortunately, many people do not take the time to read them.

If you compare cereal labels, you might be shocked at just how little fiber some brands contain. This is often because they do not contain whole grains. Whole grain cereal is an outstanding source of fiber, and it naturally contains a number of nutrients. It's also nice and filling, so you don't end up famished two hours before lunch.

Sugar is another important factor in choosing a breakfast cereal. Many of them are chock full of it. Even some that are touted as healthy have a great deal of added sugar. But sugar amounts can also be a bit misleading. In cereals that contain dried fruits the amount of sugar may be rather high, but this natural sugar isn't bad for you. If you're not sure whether the sugar comes from the fruit or there's a significant amount added, read the ingredients. The higher sugar is on the list, the more has been added.

In addition to being high in fiber and low in sugar and preservatives, the best cereals contain lots of vitamins and minerals. Most are fortified to provide extra nutrition. Some of the nutrients you can expect to find high levels of include folic acid, iron, vitamin D, B vitamins, phosphorous, magnesium and zinc. Many less healthy cereals are fortified with these ingredients too, so be sure to read the entire label.

Breakfast cereals range from glorified junk food to excellent sources of nutrition. When browsing the cereal aisle, it's important to take the time to be aware of what we're buying. Otherwise you might think you're making a good decision when you're really eating the equivalent of a handful of cookies for breakfast.

Kristy Lee Wilson
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Tags: Breakfast cereals

Eating is a part of life. Your body gets its nutrients from food. Sometimes we can go overboard with our eating habits and it can result in gaining weight. One issue with food is emotional eating.

The problem of emotional eating may end with the scale but it begins in the mind. Stress takes its toll on your life. When your defenses are compromised your health takes a hit and so do your emotions.

Everyone has good days and bad days. How we deal with the bad ones brings emotional eating into play. You look for comfort for your hurts. People who turn to food for comfort find a coping mechanism that won't judge them, hurt them or tell them 'no.' To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise. So, after you eat, you feel better.

Emotional eaters use food to relieve stress. They hide behind the food instead of seeking solutions to the problems. This is not uncommon when the stressor is something horrible such as physical abuse or a death.

But, how do you know you are using food in this way? The first sign is obvious. You will gain weight if you eat too much. In light of the weight gain, examine other areas of your life:

* Have you been under stress lately at work or at home?
* Has anything traumatic happened in the last year?
* Are you dealing with a problem but haven't found a solution?

Answering 'yes' to any of these questions could mean that you are an emotional eater. You eat but you are not necessarily hungry at the time. The foods that you choose are what we term 'comfort foods':

* High fat foods like French fries, fried foods
* High carb foods like macaroni and cheese, mashed potatoes
* Sugary foods like ice cream, donuts, cookies, cake

There is help for emotional eaters. The first step is recognizing that you have a problem. Youíll experience feelings of helplessness and guilt. The guilt is over potentially ruining your health and the helplessness lies in the fact that you donít see a way out.

Secondly, seek counseling. There are many types of counselors out there that can meet your need. Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions.

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support. Visualization helps you to see your problems in a realistic way and not blown out of proportion. You will also learn to see food as nutrition for the body and not an emotional crutch.

Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits. They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you. Proper diet and exercise increases immunity, blood flow and positive thinking. Yoga enhances the mind/body connection so you don't eat when you aren't hungry.

Finding new ways to solve your problems and deal with stress will push food out of the equation. You'll feel good about finding solutions which will replace the dependence on food.

Kristy Lee Wilson
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Tags: Emotional Eating, Healthy Eating

What do I mean by this? Well just as important as it is to eat a great breakfast to start the day, it is also as equally important to reduce your food consumption as the day goes on. So plan to eat a good solid breakfast, a good lunch, and reduce your meal portions at dinner time. Remember as you get closer to bedtime your body starts to wind down and you will not have the same opportunity at night to burn those consumed meal calories as you did earlier in the day. So eat more early and back down as you reach sun down.

Kristy Lee Wilson
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Tags: Nutrition Tip

Want to upgrade your FITNESS shopping trips? Here are 3 additional tips:

1. Don't go to the grocery store with an empty stomach. Your cart will mysteriously fill with extra, unnecessary foods that will end up crashing your good intentions.
2. Make a list before you go to the store. You'll be able to think rationally at home before you're surrounded by tasty, FITNESS destroying foods.
3. Plan out your meals for the week ahead of time, then shop specifically for those items. This will cut out the junk, and save you calories and money.

Kristy Lee Wilson
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Did you know that the grocery store is the source for most of your unwanted pounds?

Well, that and the fast food restaurants, but we'll leave that for another day.

If you're like most people then your shopping trips aren't exactly organized. In fact, your grocery cart is likely to be more fat than fit.

The good news is that with a few small modifications to your routine you'll be able to turn your grocery shopping trip into an easy opportunity to slim down.

I've broken down the process of healthy grocery store navigation with an easy-to-remember acronym - FITNESS.

Come, take a walk with me through your grocery store and we'll improve your shape and the shape of your family members.

F: First Veggies
Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great.

Don't skimp on produce-aim to fill most of your cart here.

I: Is it Wheat?
When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family.

Always choose hearty wheat bread products-the more whole grain, the better.

T: Trim the Fat
In the meat section you are faced with a major decision. Do you go with your taste buds or do you go with your health conscious side? I urge you to stick with the latter. These days lean meats are more available than ever, and the benefits to going lean are numerous. When you choose lean meats you avoid extra saturated fat (your heart will thank you for this) and you also avoid the extra calories that come packed into each fat gram.

Want to be lean? Then eat lean meats.

N: Never enter the Junk Food Aisle
I have a simple policy that has saved me from thousands of unnecessary calories. I don't walk down the junk food aisle. You and I both know that it is nearly impossible to walk past rows of chips, candies and cookies without putting something into the cart. The bright packages stamped with mouthwatering images will give your will power a run for its money. My two cents? Avoid that row altogether and save yourself from the whole ordeal.

Nothing good ever came from walking down the junk food aisle-just say no.

E: Edge around the store
Here's a really easy trick for healthy shopping. Edge around the store, as in shop the perimeter and avoid the inner aisles. Think about it-the healthiest products are kept around the perimeter of the store: produce, meat, dairy. The inner aisles are where you run into trouble: processed food, baked goods, and sweets. Don't get me wrong, there are healthy products kept in the inner aisles too, but a majority of the items are waist-expanders.

Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles.

S: Skinny Cow
The dairy section is filled with many healthy items; it is also filled with extremely high fat items. Your job is to pick out all those calcium-rich foods that you love in the low fat and non fat versions. I realize that many people have a prejudice against low milk or yogurt, simply because they've always eaten the full fat version. Making the switch to low fat is such a simple way to cut unnecessary fat and calories from your diet, while still getting all the benefits of dairy.

Fat free dairy products are the way to go-you'll only lose unwanted pounds.

S: Stick with Water
Warning: mini lecture to follow. I'll make it short and sweet. Drink more water-period. Sodas, sugary juices and calorie-laden alcoholic beverages are responsible for a large number of unnecessary calories in your diet. Don't fill your cart with these sneaky calories. Keep them out of your kitchen and out of your life.

Looking for a tasty beverage? Look no farther than crystal clear water.

There you have it-your FITNESS shopping plan that will take your cart from fat to fit. I suggest that you write down the FITNESS steps on a note card and take it to the store with you.

Are you ready to take your body from fat to fit? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Contact me today to learn more about my fitness and fat loss programs that will quickly change your life.

Kristy Lee Wilson

Tags: Healthy grocery shopping

Blueberries are being called a "super food" by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases.

Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you'll also lose weight.

Kristy Lee Wilson
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Tags: Antioxidants, blueberries, nutrition tip

Breakfast is truly the most important meal of the day. It gives us the energy we need to get going, wakes up our metabolism and provides valuable nutrition. Sadly, it is also the most skipped meal of the day.

Sometimes it seems that there's just not enough time in the mornings to eat. We have to make up the bed, get ready for work, get the kids ready for school, and perhaps do some morning chores. But it's very important that we eat a good breakfast.

Preparing a nutritionally complete breakfast doesn't have to take a long time. Here are five power breakfast ideas that can fit into any schedule.

1. Cereal with low-fat milk, sliced bananas and raisins - Eating cold cereal is a quick and easy way to include fiber, carbohydrates and dairy in your morning meal. Add some freshly sliced bananas and a handful of raisins, and you've also taken care of one of your daily servings of fruit. There's no cooking required, and cereal is nice and filling.

2. Whole-grain waffles topped with fresh strawberries and yogurt - Waffles are a breakfast favorite, and you no longer have to drag out the waffle iron to make them. Frozen whole-grain waffles are nutritious and delicious, and you can warm them up in the toaster in a snap. Instead of syrup, add yogurt and fresh sliced strawberries to make a well-rounded meal.

3. A bran muffin, an apple and a cup of skim milk - If you're in a serious hurry, you need foods that require no preparation and are portable. You can find pre-packaged bran muffins in a variety of flavors at any grocery store. Keep some single-serve containers of milk and your favorite kind of apples on hand, and you can take breakfast with you if needed.

4. Breakfast smoothie - Some people just can't seem to sit down long enough to eat breakfast. If you're one of those people, try drinking your breakfast. Make a smoothie with yogurt, milk or fruit juice, and fresh fruit. Just slice the fruit (or use berries), dump everything in the blender, and mix until smooth.

5. Peanut butter and bananas on an English muffin - In a pinch, peanut butter is one of the most filling things you can eat. Spread some on a halved English muffin, top with a sliced banana, and add the other half of the muffin to make a quick, easy and nutritious breakfast sandwich.

Skipping breakfast does not give us a good start for the day. But if we keep some quick and healthy items on hand, there's no reason that we should have to go hungry in the mornings. We can get the nutrition we need and still be on time for work.

Kristy Lee Wilson
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Tags: Healthy breakfast ideas, quick breakfast ideas

Often people think by drinking fruit juices or eating low fat fruit made snacks, that they are cutting out or eliminating sugar in their diets. The facts are that some fruit juices have more sugar than a soda. Reduction of sugar is important for good quality health and weight management. Always check out the sugar content of anything you put in your mouth; even if you think it might be healthy for you.

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Kristy Lee Wilson
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Tags: Sugar

A great way to maintain a healthy cardiovascular system is by adding flaxseed to your healthy meal plan. Flaxseed contains what is called alpha-linolenic acid, which is a fatty acid essential in controlling blood pressure. They have a benefit of helping with digestion; just make sure the flaxseed is crushed for easier consumption and absorption.

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Kristy Lee Wilson
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Tags: Flaxseeds

According to WebMD, people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for maintaining a healthy body.

Here are a few quick tips for getting eating more vegetables:

* Buy fresh vegetables in season. They cost less and taste better.
* Buy vegetables that are quick to prepare. Pick up pre-washed bags of salad greens and add baby carrots and grape tomatoes for a simple salad.
* Stock up on frozen vegetables for quick and easy cooking in the microwave.

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Kristy Lee Wilson
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Tags: Healthy Diet

Most people are completely confused when the word diet or nutrition is used. Your body needs to have nutrients replaced, whether through foods being eaten or supplementation. Do you remember what you learned in elementary school about the four major food groups? As an adult, eating balanced healthy meals from these four food groups still applies. It is extremely important to remove the "junk food" from your meal plan and stick with healthy balanced foods. If you do not like certain things such as fruits and vegetables, be sure you are taking a supplement to get the nutrients you definitely need.

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Kristy Lee Wilson
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Tags: Supplements, Nutrition Store,

Do you ever wonder how you can maintain a healthy weight without starving yourself? If so, it is important for you to understand that a healthy diet begins with exercise. Without a solid exercise plan, it will be very difficult for anyone to maintain weight loss over the long term.

That is because pretty much any diet can help you lose weight over the short term. Simply cutting back on calories while maintaining your normal schedule will certainly allow you to lose weight, at least in the short term.

The problem with dieting alone
The problem with this approach, of course, is that it is difficult to maintain. Eventually you will grow tired of the same old restricted calorie diet, and when you stop eating that diet, the weight will quickly return. Worse yet, many yoyo dieters end up gaining more weight than they lost, making it much more difficult to lose weight the next time. In addition, this type of up and down weight gain and loss has been found to be even more dangerous than being overweight.

The key thing to remember is that a healthy diet begins with exercise. Exercise should be the cornerstone of any diet program, and without a solid exercise plan in place it will be very difficult to maintain any weight loss you do achieve through diet alone.

Fortunately, it is not necessary to exercise like a fiend to achieve a healthy weight loss. Studies have shown that you can gain significant health benefits simply by exercising a few times a week, for as little as 20 minutes each day. That means that simply taking a walk around your neighborhood three or four times a year can be remarkably effective.

Take it easy
Of course more strenuous exercise is always an option, but it is important not to push yourself too soon. If you introduce strenuous exercise into your exercise plan too quickly you could risk an injury, and that could set your diet and exercise plan back further.

For those times when it is too hot, too cold or too rainy to enjoy a walk or a run in the great outdoors, there are a number of excellent pieces of exercise equipment on the market. There are a number of excellent pieces, including the good old exercise bike and treadmill to the newest elliptical trainers and similar equipment.

The most important thing to look for when purchasing exercise equipment is a piece of equipment that you will use. When shopping for such equipment, be sure to remember that a healthy diet starts with exercise, and buy your equipment accordingly. A piece of exercise equipment that is too difficult or too cumbersome to use will quickly become a clothes hanger, and you will not gain the benefits of regular exercise.

Whether you get your exercise through your exercise equipment, the old fashioned way of taking a walk or going for a run, or a combination of both approaches, the most important thing is that you get started and get started as soon as possible. The sooner you start your exercise program the sooner you will be able to reap the many rewards of such a program.

Contact me today and let me help you get started.

Kristy Lee Wilson

Tags: Healthy Diet and exercise

Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be realistic to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially possible to buy all our meals prepackaged in just the right portions. And then there are those of us, myself included, who cringe at the thought of weighing food in order to achieve 'optimal portion sizes'.

Here are ten practical, real life diet tips I have come up for the rest of us:

1. Eating out? Restaurant portions tend to be HUGE, and if it's on the plate, we tend to eat it. If it's possible, order from the kid’s menu, where portions are more reasonably sized. Or ask the waiter to bring half of your meal and bag the other half for you to take home.

2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks towards the front of your refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you reach for something healthy when those first hunger pains begin. In other words, you'll be more likely to grab something low-calorie and good for you if it's easy to eat and.

3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium and low in real nutrition. Buy economy size bags of frozen vegetables, with zip closures, to make it easy to pour out a single serving for a meal.

4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great - which means you'll be more likely to eat them instead of filling up on fatty foods that pack on the pounds.

5. Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.

6. Eat smaller meals more often. When you eat three meals a day, your body tends to store whatever it doesn't need right that moment. By adopting a 'grazing' habit, you'll keep your metabolism working throughout the day. Have a hearty breakfast, a piece of fruit with crackers or low fat yogurt as a mid-morning snack, a light lunch and an 'after school snack' mid-afternoon, then a light dinner. Just remember that you're breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a splash of fruit.

8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly and cleans out your system.

9. Can't afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.

10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.

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Kristy Lee Wilson
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Tags: Eating out, healthy snacks,

With one holiday under your loosened belt, you're gearing up for many more celebrations...and piles of seasonal comfort food. If you don't mind, I'd like to be totally candid with you today.

Sure, I could write you a 'feel good' article about cutting back a few calories and exercising a few minutes each day, but I'd rather be perfectly frank (and truly helpful).

Here's the real deal: You abuse food.

That's right. You're overweight because you eat too much, and you eat too much because it brings immediate pleasure.

I am here to point out that this pleasure comes at high price...

The other side of comfort food: You've heard dishes being referred to as 'comfort food'—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.

* It's those extra calories that you eat to feed an emotional need rather than a nutritional need.
* It's excessively big portions that leave you stuffed.
* It's high calorie snacks.
* It's sugary treats.
* It's fried, cheese smothered appetizers.
* It's whatever you indulge in with mindless munching.

Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it's chocolate or other sugary treats. For men it often takes a saltier form.

Think of the last time you ate for pleasure rather than nourishment. Why'd you do it?

Out of Habit: Your body loves routine. If you always snack while watching television then you'd probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.

To Change Your Mood: Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat—you may be surprised how often you use food to feel better.

Because Everyone's Doing It: Who can resist comfort food when it's offered among friends? Peer pressure doesn't just apply to teenagers—it's another reason to overeat. Remember that true friends will support your decision to refrain.

Can you remember how you felt after you last filled up on comfort food? If you're honest, you'll admit that the stuffed and bloated feeling was downright awful. So why do it?

Come on, where have your eating habits gotten you?

* Into clothes that are a few sizes larger.
* Drained and with less energy than ever before.
* Plagued with health concerns and prescriptions.
* Embarrassed and frustrated with your body.

Most people don't realize it, but the battle to overcome your eating habits is decided by a single body part—and it's not your mouth. (Your mouth is simply a puppet.)

It's your brain. Once you've made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You've proven it time and time again.

So make the decision to give up your unhealthy dependence on comfort food.

There is no better time than now.

Making a change is hard—that's why I'm committed to being with you every step of the way. Contact me today to schedule a consultation.

You can end the abuse, once and for all.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Comfort Food, Weight Gain

We all know that Thanksgiving is a great opportunity to relax and spend time with family and friends. Many of us also know it is a great way to pack on the pounds. While Thanksgiving has become associated with stuffing ourselves, there are ways to help curb your eating and give yourself a positive start to the holiday season. Here are some tips for cutting back this turkey day.

Not eating too much on Thanksgiving actually starts before the big day. Stress of making travel arrangements, buying supplies, and coordinating get-togethers can cause you to start eating more before turkey day even arrives. Remember to take time to de-stress, relax, and take some time for yourself during the month of November. This is also a good philosophy to keep through the rest of the holiday season as well.

One simple way to keep from gaining weight at Thanksgiving is to make small meal changes and substitutions while cooking. This doesn’t mean you need to go buy a tofurkey; just substitute certain ingredients for more healthy ones. Try adding extra spices to your meals so you don’t have to add much butter or gravy. You can also substitute evaporated skim milk to deserts and chicken broth to gravy and mashed potatoes to add flavor without all the fat. You can also try alternate cooking methods like letting the fat drip off the turkey or steaming veggies to make the meal healthier.

Never skip lunch on Thanksgiving, even if you’re eating early. If you’re really hungry when you go to eat, you’ll end up eating a lot more, even factoring in the extra lunch calories. Just remember to eat a sensible lunch and not pig out before the big meal. You can also cut your portions on fatty foods by adding a healthy option to the beginning of the meal, like a salad.

Many of us do pretty well when it comes to keeping our portions small at Thanksgiving, but depending on how many options there are at your meal, all those small choices can add up to a lot of calories. Instead of taking a little of everything, pick the things you want the most to eat and take a sensible portion of each of them. You’ll eat fewer calories, but you’ll probably feel more satisfied because you got to eat all of your favorite foods.

In addition to eating less during the big event, why not go for a walk or do another physical activity after the meal. This will help get your digestive system revved up to digest the extra calories and burn them off faster. Instead of a walk, try an active game like charades so the whole family can join in and bond at the same time.

With a little planning and effort, you can keep your waistline slim this Thanksgiving holiday.

Enjoy the Holidays!

Kristy Lee Wilson
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Tags: Thanksgiving, holiday weight gain

When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 7 - 10 pounds are common between Halloween and Christmas. To make the holidays easier, these tips will help you with healthy eating through the season and not gaining weight.

Most traditional foods can be made low fat. Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding of whipped cream.

Even though the holidays are in, don't forget about the exercise. Keeping weight off during the holiday season is burning off the extra calories. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods although you shouldn't splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite.

If at all possible, avoid alcohol. Having too many drinks can cripple your will power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid eggnog, as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad meal won't ruin your diet. Try to balance your calories over a few days and don't just look at one meal or day.

Enjoy the holidays,

Kristy Lee Wilson
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Tags: Healthy eating, holiday weight gain, healthy eating tips

It's here-just look at the seasonal shelves in your favorite store. Retailers refer to this time as the holiday season, but I like to be more accurate.

Weight Gain season starts now and runs straight through New Year's.

The next two months will bring ample opportunity for you to indulge, to enjoy and to expand your waistline. Of course the choice is yours.

Why do I bring this up now and not mid way through December? Quite frankly now is the time for you to plan for the weeks ahead. Once the whirlwind of holiday activities and obligations begins, you'll be too caught up to put a plan into action.

So in this moment of clarity, this calm before the storm, let's outline a plan that will save you from unwanted holiday pounds.

1) Put Your Feet to the Fire: Exercise is the first thing to go when people get busy, and the holiday season is notorious for deserted gyms. This year do something drastic-obligate yourself to exercise. Promising to yourself isn't enough, you need to promise to others so that you won't drop the ball.

* Commit to working with a fitness expert – the perfect solution for consistent, challenging and effective workouts. You'll get the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
* Join a class – we've determined that you simply won't be as effective on your own during the busy holiday season, so joining a class would lend accountability. Stick with something challenging that gets your heart rate elevated and incorporates strength training.
* Find a serious exercise buddy – some friends can be the biggest help while others end up pulling you down. When looking for an exercise buddy choose carefully and consider the following questions:
- Do they share your fitness goals?
- Are they typically encouraging?
- Do they stick with things?
- Are you at the same fitness level?
* Get your spouse involved – what a great way to spend more time together during this busy season, and you'll be able to support each other in your shared quest for fitness. Decide on an exercise activity that you can both enjoy and set a schedule for your workout dates.

2) Cut the Fat: I mean this literally. I'm not going to imply that you shouldn't indulge in any seasonal treats, but think moderation. So often the holidays are used as an excuse to eat until the point of being uncomfortable – would you really miss that bloated feeling? Decide on a few fattening treats to cut out this year.

* Do you really need to bring sweets for everyone in the office, especially since you know that you will end up with the leftovers? How about a fruit basket or flower arrangement?
* At holiday parties load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a minimum.
* Watch what you drink, most beverages are filled to the brim with calories. Hot drinks from Starbucks, cocktails at parties and eggnog around a crackling fire-all very enjoyable and all filled with empty calories.
* At no other time in the year are we faced with so many sweets. To avoid being a Scrooge, but without adding pounds to your frame, try the one treat rule. Each time you're in a social situation that involves sweets just eat one, and enjoy your treat slowly.

If you truly want to enjoy the coming festivities without dealing with added pounds it is all in your hands. The key is your mindset.

Most people approach the holidays with the mindset that says ‘I deserve to indulge and I shouldn't have to exercise since it's the holidays.' This is fine if you don't mind entering 2009 a few pounds heavier, a little less healthy, and with lower energy than ever before.

I believe that you deserve better. I believe that you should enter 2009 in better shape than you are today, healthier than you've been in a long time, and with more energy that you thought possible.

I'm always available to help – reply to this post to set up a fitness and consultation with me and I'll show you how you can see a lot of change over the next few weeks to come.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Holiday weight gain, healthy eating, preventing weight gain

As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits. Even though healthy eating is important, there are myths that hinder your performance if you listen to them.

Below, you'll find some myth busters on healthy eating.

1. Working out on an empty stomach.
If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without listening to them, you are forcing your body to run without any fuel. Before you exercise or do any physical activity, always eat a light snack such as an apple.

2. Relying on energy bars and drinks.
Although they are fine every once in a while, they don't deliver the antioxidants you need to prevent cancer. Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.

3. Skipping breakfast.
Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you'll be hungry throughout the day.

4. Low carb diets.
Your body needs carbohydrates for your muscles and the storing of energy.

5. Eating what you want.
Eating healthy and exercising doesn't give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

6. Not enough calories
Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 - 2 pounds a week. Always make sure that you are getting enough calories to keep your body operating smoothly. If you start dropping weight too fast, eat a bit more food.

7. Skip soda and alcohol.
Water, milk, and juice is the best to drink for active people. You should drink often, and not require on thirst to be an indicator. By the time you get thirsty, your body is already running a bit too low.

Changing how you eat is always a great step towards healthy eating and it will affect how your body performs. The healthier you eat, you better you'll feel. No matter how old you may be, healthy eating is something you should strive for. Once you give it a chance, you'll see in no time at all just how much it can change your life - for the better.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Diet and nutrition, eating before exercise, healthy eating, energy bars, energy drinks, low carb diets, alcohol, calories

The vegetarian way of eating can be a very healthy style of eating. The rules still apply with healthy eating, although you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hot dogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat. For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan on the other hand, will avoid all food that has any trace of animal origin.

Because they don't eat meet, vegetarians will often wonder how they'll get enough protein. Although you may not realize it, the average American actually consumes more protein than he actually needs. For the lacto-ovovegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more. Some of them you are already familiar, such as kidney beans in chili, refried beans in Mexican dishes, red beans and rice, and pinto beans. Although some beans taste good as they are, others are available with different flavors to help enhance their taste. Nuts are high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. By having one cup of cooked beans, you'll get the same amount of protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. To have an adequate intake of B12, vegans should regularly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.

For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. Beans and leafy green vegetables will also contain some calcium as well.

Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do. This is very important for eating healthy, as well as staying healthy. If you control what you eat, you'll have many years of healthy eating ahead of you.

Remember: Fitness begins with the right nutrition!

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Kristy Lee Wilson
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Healthy eating is a way of balancing the food you eat to keep your body in great health. With healthy eating, you'll have energy all day, get the vitamins and minerals you need, stay strong for activities you enjoy, and maintain a healthy weight.

Below, you'll find tips designed to help you with healthy eating.

1. Don't skip meals

Eating 3 meals with snacks in between is the ideal way to maintain both energy and a healthy weight. When you skip meals and get hungry, you're more than likely to choose foods that aren't very good for you.

If you are eating away from home, take food with you or know where you can buy healthy food from.

2. Learn how to prepare foods

Instead of deep frying, try grilling, stir-frying, microwaving, baking, and even boiling. You should also try fresh or even dried herbs and spices to add flavor to your food. Before you eat any type of meat, be sure to trim the fat and skin off of it.

3. Avoid a lot of sugar

Drinks that contain sugar are a major source of empty energy. What this means, is that the drinks contain a lot of energy that your body may not need, and it doesn't contain any vitamins or minerals. If you plan to drink sugary drinks, don't go overboard - limit yourself to 1 a day.

4. Avoid thinking about diets

There are no good foods, nor any bad foods. All food can be a part of a healthy diet, when eaten in moderation. You don't need to buy any low carb, fat free, or even diet foods, as these foods normally have lots of other added ingredients to replaces the carbohydrates or fat.

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Kristy Lee Wilson
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Tags: Healthy eating, eating out, food preparation, diets

It happens to each of us at least once on our weight loss journey. We go on vacation and live a little only to come back and step on the scale. When we do, we’ve gained back some weight and are disappointed. Or, you could be an emotional eater who is going through a personal crisis that results in added pounds.

The next step is the most important one. The choice is between struggling to recover and continuing to slide back into old habits. Before the choice is made, we must realize something about ourselves. It’s okay to slip up. Don’t be so hard on yourself. Forgive yourself and forget that it ever happened.

Setbacks are a part of weight loss and any kind of goal we set in life. There has yet to be a time when everything in our life went according to plan. If it did happen for you, you need to write a book and let the rest of us off the hook. Assuming that it has not, it is something that we must learn to deal with or it will crush us to dust.

If you wisely choose to struggle and recover, try to discover what caused the setback in the first place. The answer will help you to not repeat the same pattern again. A common cause of setbacks in weight loss is emotional eating. Unfortunately, you don’t find out that you are an emotional eater until you get emotional and begin to eat.

Emotional eating is not normal eating. Emotional eaters eat to relieve stress. You don’t have to be hungry. The act of eating something that pleases you releases those same “feel good” endorphins as exercise. It’s a cruel joke, I know, but there it is. The trick is to pinpoint emotional eating before you’ve gained too much weight.

Struggling is not pleasant for anyone. As you battle back, your mind may tell you that you messed up. Learn to ignore it by replacing that negative feedback with positive words of encouragement. Accentuate the positive things about yourself. Are you a star on your job? Tell yourself how good you are at what you do. If you have kids, bask in the knowledge that you are a great mom or dad.

Take on a partner. This person can be trying to lose weight also. They will be in charge of telling you the truth and not just what you want to hear. You will do the same for them. By pointing out the good attributes of someone else, you will learn to do it for yourself.

Weight loss is a lifelong process. Even when you lose the weight, you must work to maintain that loss and continue to be healthy and fit. Don’t give up so early in the game. Learn to deal with setbacks and get on with working towards your weight loss goals.

Get Fit and Stay Fit!

Kristy Lee Wilson
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These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.

The truth is that most of the things you hear about weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body

This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.

In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.

The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.

Do you have other weight loss beliefs that simply aren't delivering results? Contact me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.

Get Fit and Stay Fit!

Kristy Lee Wilson

by John Berardi

Nope, this has nothing to do with your blood type, your eye color, or whether you prefer blondes or brunettes. Instead, this has everything to do with your somatotype.

Interestingly, research is now showing that whether you’re an ecto, meso, or endomorph this determines some key hormonal and sympathetic nervous system characteristics.

And these characteristics can be directly linked to some interesting metabolic differences between people. Specifically:

Ectomorphs – or, those thin individuals characterized by smaller bone structures, and typically thinner limbs – think endurance athlete - tend to be thyroid and SNS dominant with either higher output or higher sensitivity to catecholamines – like epinephrine and norepinephrine.

Interestingly, this profile is linked to a fast metabolic rate and a higher carbohydrate tolerance.

As a result, ectomorphs do best on higher carb diets with moderate protein intake and lower fat in the diet. A typical ballpark for this type of athlete would be around 55% carbs in the diet, 25% protein, and 20% fat

Mesomorphs – or those individuals characterized by a medium sized bone structure and athletic bodies holding a significant amount of lean mass – think gymnasts - tend to be testosterone and growth hormone dominant.

This profile obviously leads to a propensity for muscle gain and the maintainance of a low body fat.

As a result, mesomorphs typically do best on a mixed diet, consisting of a good balance of carbohydrates, proteins, and fats. Indeed, in this type of individual, a zone-style diet works quite well. And this would consist of about 40% carbohydrate in the diet, 30% protein, and 30% fat.

Endomorphs - or those individuals characterized by a larger bone structure with higher amounts of total body mass and fat mass – think power lifters - tend to be insulin dominant.

This profile leads to a greater propensity to store energy – both in lean as well as fat compartments. It also leads to a lower carbohydrate tolerance.

As a result, endomorphs typically do best on a higher fat and protein intake with carbohydrates being better controlled. A typical ballpark for this type of athlete would be around 25% carbs in the diet, 35% protein, and 40% fat.

In general, nowadays you hear a lot of people talking about how you have experiment until you "find what works for you". And this is certainly one way to go about doing things.

However, if you don’t want to waste a lot of time using trial and error, I guarantee that by eating right for your body type you'll fast track your success.

To learn more about eating for your body type, grab a copy of Precision Nutrition, our comprehensive nutrition program.

Precision Nutrition is the very first thing that each of my coaches, clients, and athletes gets when they want to learn how to eat right and supplement smart.

Tags: John Berardi, Precision nutrition, Eating right for your body type