Your Questions Answered: Which bar is best for breakfast?

In the mid-eighties, PowerBar, the first "energy bar" was introduced to the market by a marathon runner who saw the need for a highly portable product with a big rush of carbohydrates and calories. It was of a molar-extracting consistency, hard and gooey at the same time, tasting of sweetness and sadness, designed to provide a wallop of energy to endurance exercisers.  

30 years later and bars have become a ubiquitous part of the busy American's diet. In the bar section of your local grocery store, pharmacy or "sports nutrition" store (notice my "quotes"), the bar section looks an awful lot like the candy section, with brightly colored bars enticingly arranged. 

You'll find bars that are nutritionally similar to a candy bar, some with glut of protein from dubious sources, many with more fiber than should be able to fit into such a small bar, plenty of artificial sweeteners and sugar alcohols, expensive bars with funky infusions of "adaptogenics," and others made from natural ingredients stuck together with goo. They range from $.99 to upwards of $3-4 each. 

A question I get quite frequently is, "Which bar is best for breakfast?"

To which my typical response is, why the heck would you want to eat a bar for breakfast?

The bar is not the problem, though. The problem is a much bigger issue making us sick and fat:

We are trying to cram in food as quickly as possible instead of listening to what our bodies what to eat, and using our senses to savor and enjoy our food.

We are devaluing our food and by extension, our bodies.

There's nothing wrong with having a bar every once in a while when you can't get to a proper meal. But it belongs as the exception, not the go-to. 

Even the best of bars, identifiable by the fact they are made with actual real food clearly discernible on the nutrition panel, pack a relatively significant chunk of calories into a small package. Part of satiety--that is, staying full--is volume. Eat a small bar for breakfast--even one packed with 300 calories--and you're likely to be hungry again long before lunch.

Instead, why not take 10 minutes and enjoy a breakfast like a bowl of overnight oats with fruit, avocado spread on sprouted whole grain bread, oatmeal with nuts and seeds, or umpteen other quick and delicious options you can make and eat in less than 10 minutes.

Honor your body with real food the majority of the time, and your body will thank you.

Need support in breaking up with bars and eating healthful, filling food that's fast? Let's talk.

You won't believe what they're saying

“They” have a lot to say about a lot of things, don’t “they?”

They say grains are toxic.
They say cardio is bad and weightlifting is good.
They say eggs are bad.
They say eggs are good. 
They say bread is making us fat and sick.
They say running will wreck your knees. 
They say coffee is poison.
They say juicing is good for you.
They say juicing is terrible for you. 
They say 1,200 calories is the magic number to eat to lose weight.
They say you have to eat organic. 
They say organic food is BS.
They say you should fast. 
They say you have to eat mini meals all day long to lose weight. 
They say coconut oil solves EVERYTHING.
They say all your food is full of chemicals.
They say fat doesn’t make you fat, sugar does. 
They say you should put butter in your coffee.

When I hear a sentence that starts, “They say…,” my immediate question is Who the f*%# are they, and that should be your question, too.

How do you know if they know what they’re talking about when they’re doling out dietary advice?

Are they your well-intentioned friend? Unless your friend is a doctor or scientist citing their own research, question their source.

Are they posting an article on internet? Was it a vetted and scientifically-backed study posted by the National Institute of Health or in the British Journal of Medicine? Was this a valid study with a control and a variable, conducted on a large enough sample size to make a conclusion? And by the way, are there other studies validating this conclusion if it’s a relatively new finding, or sounds too good to be true? 

If they weren’t posting the actual study, did they post an article on a relatively credible health or fitness website citing such a study? 

Or did they post an article titled something like “You won’t believe this trick models swear by?” or “People can’t believe this everyday food is killing cancer.” Did it contain ZERO links to evidence-based study? 

Or is the article or study citing a study in mice? Because is a looooong leap between mice and humans. 

They are sharing a lot of intentionally misleading information in the interest getting you to click and generating ad revenue. And oh, boy, are there books, magazines and meal plans to be sold. 

So before taking anything they post—including my posts!—as fact, use your critical thinking and ask, who the hell is posting this, what is their motive, and should I trust this source?

Need support sifting through the BS to find a healthful way of eating? Let's talk.
 

Snacking: Friend or Foe?

Snacking can go either way:

A. It can be an opportunity to add more nourishment to your diet and to bolster your health and fitness goals, or

B. It can be a great way to really screw the pooch and negate all the healthful habits you've been practicing. 

Ironically, some of the worst "B" snacking happens when we try not to snack at all: White knuckling it for several hours between meals can lead to raging hunger and impulsive choices. Those chips in the breakroom that were so easy to ignore yesterday call out your name today when you're stuck at work an extra hour. 

Rather than stumbling into the B category of snacks, plan for the A category, especially on days when you're especially active. Not sure what qualifies as an A snack?

A truly healthful diet is about half produce (heavier on the veg vs fruit), a quarter protein (whole protein, not protein powder or bars) and a quarter whole grains.

Now consider your diet: How close do you come to these ratios? Look at the areas where you have the biggest need, and pack snacks to close that gap. 

Need support in planning more A snacks? Let's talk.

5 Signs it's Time to Change Your Diet

I am continually amazed how many people eat diets (and by diet, in this case I mean either "a way of eating" or a specific diet plan) that makes them feel physically awful, and mentally and emotionally drained. Certainly diets full of salty, sugary, fatty, processed food are lousy for our bodies and minds, but on the flipside, many highly restrictive, supposedly "healthy" diets are equally taxing.

So how do you know when it's time to reevaluate your diet? Based on umpteen zillion conversations with men and women in group and one-on-one meetings, I'm breaking down the top 5 signs it's time to change your diet.

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You’re hungry all the time.

Being constantly hungry is not a sustainable way to eat or a happy or healthy way to live. The rise of juicing, fasting and rigorous diets like Whole 30 are leaving many folks hungry and dreaming of bread. You may get some weight loss results when you first begin one of these protocols, but the pendulum swings both ways: Deprivation frequently leads to a binge. More on that HERE.. 

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You’re always seeking out the next super food or supplement rather than actually eating a balanced diet.

Oh, that there were a magic food or supplement that would erase all junk food transgressions. No such luck. If you're always trying to find a workaround rather than eating your vegetables, if you're taking a multi-vitamin to rationalize your regular fast food habit, or if you're dosing up on fruit juice to cover the fact that you haven't eaten a salad since 1992, it's time to reevaluate your way of eating. 

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You’ve shut out entire food groups without professional support.

Allergies, sensitivities, disease and ethical concerns cause many to eschew various foods and even food groups. Trading out gluten for highly refined gluten-free junk food is a lousy choice. Eschewing all animal products may be a compassionate choice, but it shouldn't result in low energy or hair loss. It should also be noted that Google and Facebook have led to a lot of self-diagnosis that may A. Be inaccurate, and B. Result in individuals not getting the care they actually need. Talk to a professional before shutting out entire food groups.

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You’re obsessed with the scale.

The number on a scale is a piece of data to measure the weight of a body and if visited somewhat regularly over time, one may observe a pattern of change in that weight. If this piece of data impacts your ability to be happy, though, you could be missing the (happy) boat.

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You feel like crap all the time

I am surprised how many men and women walk around in this world feeling like crap all the time, and don't consider looking at their diet. Food is not a cure-all, but if you feel like garbage and your diet is either highly restrictive (Whole 30, ketogenic diets and Atkins, I'm looking at you), or if your diet is full of highly processed food, diet is a great first place to start making change. 

Looking for support in evaluating your diet? Let's talk.

Can Runners Thrive on a Plant-Based Diet

Thanks to everyone who joined me Thursday evening to answer the question: Can runners thrive on a plant-based diet?

No doubt you’ve seen fitness influencers posting their impossibly lean bodies posed with green smoothies, espousing the benefits of going vegan. And you've likely read about or seen documentaries on how athletes are trying out this way of eating with amazing results.

But can a runner like you or me really thrive on a plant-based diet?

Maybe.

Let’s back up for a minute for some definitions: A vegan diet is one that eschews all animal products: No red meat, poultry or seafood; no dairy, eggs, gelatin or honey. (These choices also extend to a vegan’s lifestyle, where they avoid animal-derived products like wool, leather and more.) A vegetarian diet excludes all animal flesh, but depending on the individual, may have more flexibility to include animal derived products, like dairy or honey.

From an ethical standpoint, a vegan diet is a compassionate choice, and there are tremendous environmental benefits to eliminating or even reducing meat consumption.

But here’s the kicker: Other than the exclusion of animal products, there are no other parameters around this way of eating, so being vegan is not synonymous with being healthy. In fact, there is a ginormous range of heavily marketed vegan junk food, from cookie dough to highly sweetened yogurt alternatives, to boxed mac and cheese. Active people adopting a vegan diet need to do diligent research to make sure their diet adequately meets their needs, not just as a runner but as a human. Additionally, if one chooses this diet without a supportive network of family or friends, it can be socially isolating.

Following are the five most common questions I hear from veg-curious runners:

WILL GOING VEGAN MAKE ME A BETTER RUNNER?

Eschewing animal products does not guarantee you’ll be a faster runner, better fueled, or faster recovery. ALL runners benefit from eating a health-promoting diet like the model from the Harvard School of Public Health, which is adaptable to omnivores, vegetarians or vegans:

• Half of a nutritious diet is made up of non-starchy vegetables and some whole fruit
• A quarter of the diet is healthful proteins
• A quarter is whole grains and/or starchy vegetables.

If your way of eating falls way outside these parameters, whether you're a vegan, vegetarian or omnivore, your body may not be getting the nutrients it needs.

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DO VEGAN ATHLETES RECOVER FASTER?

Principles of healthful fueling apply to plant-based athletes, too: Vegetables, whole fruit, nuts, seeds, whole grains + legumes are vital to a healthy body, as is eliminating inflammatory foods, including many animal products, fried food + sugary junk. Fueling well before and after workouts is also key for speedy recovery. More on that what and when to eat before, during and after workouts HERE.

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WILL I NEED TO SUPPLEMENT?

Some vital nutrients do not occur naturally in significant amounts in a whole food, plant-based diet. They must be consumed via fortified foods, in supplement form, or very deliberately eaten as whole foods:

B12 is required for healthy blood and nerve cells, as well as production of DNA, and it’s the one non-negotiable supplement vegans must take. B12 deficiency accumulates over years and can be devastating to the body. To achieve the recommended 2.4mcg/day, supplements are the most convenient option. There are some fortified foods, like nutritional yeast, some cereals + plant milks, but this route is tougher.

Iodide regulates thyroid and supports metabolism and is found in eggs, fish, dairy and sea vegetables in small amounts. ¼ teaspoon of iodized salt contains nearly half the recommended daily value.

Omega 3 fatty acids DHA + EPA are vital in managing inflammation, and necessary for brain + heart health. They’re found in cold water fish (the fish get them from algae). Omega 3 fats as ALA are in flax, hemp + chia seeds, you may need to eat 10-50 times the amount of ALA to convert it to adequate DHA + EPA. Eating less Omega 6 fats from processed foods like soybean oil is also key.

Depending on your unique needs and diet, whether you’re plant-based or an omnivore, you may need additional supplements, such as vitamin D (which many are deficient in regardless of diet), zinc or iron. There is no need to self-diagnose vitamin and mineral deficiencies when they are easily detectable by blood tests ordered by your doctor. 

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WHAT ABOUT CALCIUM?

The RDA for calcium for adults is 1,000 mg/day (1,200mg/day for women >50 + men >70). This is achievable with whole foods: There are 80mg calcium in 1 cup edamame, 100mg in 1 cup cooked kale, 160mg in ½ cup white beans, 140mg in 1 tablespoon of sesame seeds. Fortified plant milks have 300-450mg/cup. You can see how an intentional combination of foods could easily add up to meet daily needs.

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AND THE BIG QUESTION: WHERE WILL YOU GET YOUR PROTEIN?

To determine your Recommended Daily Allowance—the amount you need to meet basic nutritional requirements—for protein, multiply your weight in pounds by 0.36. (You can also get a more detailed calculation based on your gender, age and activity level on using a calculator HERE). For example, the basic protein requirement for a 130-pound woman is about 47 grams daily, and a 180-pound man is 65 grams daily. A more active person will most definitely require more.

If your diet follows the Healthy Eating Plate proportions, your protein needs can be easily met without ever touching protein powder or bars. Whole grains, nuts + seeds, and legumes (including whole soy) all provide excellent protein, and even fruit and vegetables provide small amounts that add up to your daily needs. This example of a fairly light day of eating shows how easily 75.9 grams of protein add up:

Breakfast - 13 grams

• .5 cup oats: 6g
• 1 Tbsp chia seeds: 2g
• 1 banana: 1g
• 1 Tbsp peanut butter: 4g
• 1/4 cup unsweetened almond milk: 0g

Snack - 6.5 grams

• Apple: 0.5g
• Handful of almonds (1 oz): 6g

Lunch - 25 gr ams

• 2 slices sprouted grain bread: 8g
• Avocado half: 2g
• Green salad: 2g
• 1/4 cup cooked farro: 3g
• 3 Tbsp hemp hearts: 10g

Sna ck - 5 grams

• Handful of carrot sticks: 1g
• Hummus, 1/4 cup: 4g

Di nner  - 30 grams

• Green salad: 2g
• 1 Tbsp tahini (sesame seed paste): 3g
• Whole wheat pasta serving: 7g
• Green beans: 2g
• Marinated cooked tempeh: 16g

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Final verdict: If you’re driven by a strong motivation to choose this lifestyle, and if you’re willing to do a bit of extra homework to make sure your nutrition needs—as well as social and emotional needs—are adequately met, veganism can be a healthful choice that supports an active lifestyle.

Even if you don't want to commit to a fully vegan lifestyle, we can all benefit eating more vegetables and adopting the proportions of the Healthy Eating Plate, where protein represents a smaller portion of the diet than most American's consume.  

Got questions? Please be in touch!

This information is not intended to prevent, treat or diagnose any disease, and should not supersede recommendations prescribed to you by a medical professional.

What's the deal with Tom Brady's Anti-Inflammatory Diet

As a health coach supporting men and women in achieving their health and fitness goals, I’ve heard of just about every diet out there. My clients frequently come to me after reading an article on Facebook or their favorite fitness website wondering if diet X or Y would work for them for weight loss or for better running performance, and last year, my clients had lots of question about the Inflammatory Diet, aka the Tom Brady diet.

When a high-performing beefcake athlete and his smoking hot supermodel wife share the details on their unique diet, people listen. The Anti-Inflammatory Diet Tom Brady espouses is a highly restrictive way of eating that aims to nourish a body with high demands on it, while eliminating any inflammation that would hinder performance or recovery.

Pros: It includes plenty of vegetables, some whole grains, lean protein and water (SO MUCH WATER), and it excludes unhealthful processed foods.

Cons: It includes a looooong list of no-no’s: No white flour, zero added sugars, no coffee (or caffeine of any sort), no mushrooms, fruit is highly restricted, and no nightshade vegetables. Nightshades is a somewhat scary-sounding name for a class of vegetables including tomatoes, eggplant, peppers and potatoes, as well as many more inedible plants.

There is ZERO scientific data supporting the statement that edible vegetables in the nightshade family cause inflammation. However, with plenty of fiber, nutrients and antioxidants, these vegetables do have proven, powerful health benefits for individuals of all activity levels. (Of course, if blood tests taken by a doctor reveal an allergy, or if you experience discomfort or illness after eating these foods, by all means, avoid them.)

By the way, Tom and Gisele have a fulltime chef spending an inordinate amount of time shopping farmers markets for fresh produce and creatively preparing meals, and as it turns out, that is very expensive.

The verdict: The highly restrictive nature of this diet makes it nearly impossible to adhere to unless you have a full-time chef, not to mention the discipline and drive of a professional football player.

But more importantly, many of the restrictions are not backed up by science and likely not even worth sticking with. You can reap many benefits by adapting portions of this diet, though: Reducing or eliminating sugary processed foods is a great choice. Eating plenty of vegetables and whole grains is another great lifestyle enhancement. And certainly, we can all benefit by drinking water, especially if it means we exclude other sugary drinks.

Need help deciphering diet news and finding a way of eating that supports your active lifestyle? Let's talk.

DO NOT THINK OF A DOUGHNUT

Whatever you do, as you read this post, do NOT think about a doughnut. I repeat: NO DOUGHNUT THINKING.

Now I want to talk about restrictive diets. You or someone you know has been on one of these diets, like Atkins, Dukan or Whole 30, or maybe you've been on the cabbage soup diet, the paleo diet or a ketogenic diet. 

Each of these diets is based on the premise of restricting the types of food you are "allowed" to eat, eschewing entire food groups and foods that would otherwise be characterized as health-promoting (I hope you're still NOT thinking about that doughnut!).

Many folks report initial success on these diets as measured by pounds lost. By restricting what we eat, we typically eat less, which does translate on the scale (still no doughnut thinking, OK?).

But at a certain point, the dieter gets burned out. I've seen it umpteen billion times (not an exaggeration--that's the real number of times I've seen it): Deprivation diets ultimately lead to a binge.

Being told not to think of a doughnut makes you think of a doughnut. 

Being told we're not allowed to eat certain foods makes those forbidden foods seem even more sexy and delicious.

My main issue with deprivation diets is if it takes a drastic intervention to lose weight, it will take an equally drastic action to maintain that weight loss. If you can't imagine eschewing entire food groups for the rest of your life, or for at least five years, you're wasting a lot of time, effort and will power on results that aren't going to last. The weight that you lose will likely be short term, and the pounds will creep back on once you abandon the restrictions.

If restriction and deprivation don't work, what's the answer? Mastering a balanced diet full of lots of vegetables and fruit, nuts & seeds, lean proteins and whole grains. That's a lot tougher than it sounds, but the payoff is much greater, and results are far more sustainable than the short-term results from fad diets and restrictive, punitive eating plans.

Need support in ditching restrictive diets and adopting a balanced and healthful way of eating? Let's talk. 

This thinking is GUARANTEED to derail your weight loss goals

In my practice I've observed behaviors and ways of thinking that lead to success in achieving lasting weight loss, and oh, boy, have I seen a whole lot of behaviors that inevitably lead to failure. 

One surefire way to fail at your weight loss goal is to apply what I call On/Off Thinking. Individuals practicing On/Off Thinking cycle their eating patterns in one of two ways: They're either "On," which means dieting, typically on highly restrictive plans, including low carb diets, shakes or plans like Whole 30; or they're "Off," which means eating whatever the hell they want whenever they want it with zero boundaries. 

Meet my hypothetical friend Charlie. When Charlie is "On," his sole focus is what he is "allowed" to eat and what he is "not allowed" to eat. Friends, family and coworkers all know when Charlie is On because he is constantly announcing what he can and cannot have. He is often optimistic, even euphoric, when he first goes On. At any given moment, Charlie can tell you exactly how many calories/points/carbs/macros he has consumed. He makes commitments to get to the gym, and regularly keeps those appointments. He often sees movement on the scale in the right direction--at first. But then he gets frustrated by the all-consuming effort it takes to stay On, all the obsessing and restriction. He gets irritable, resentful and sometimes just plain sad.

After a while (could be a week, a month, a year), he stops seeing results, and he is doubly frustrated: He's "been so good"--why isn't he getting results?! He "deserves" a treat. Charlie may begin building in "cheat" meals, and he obsesses over them all week until they finally arrive when he can finally eat what he wants.

At some point he breaks, and that's when Charlie goes "Off." 

When Charlie is Off, he is the life of the party. Charlie loves food, LOVES going out to eat, and nothing is off limits. Seconds are a given when Charlie is Off. Portion control is dead. Charlie brings all kinds of treats to the office, stops for fast food, and makes jokes about his shitty way of eating. When Charlie is Off, he gains weight. He feels lethargic and crappy, and doesn't go to the gym because A. he has no energy, and B. he is embarrassed. He eventually comes to feel guilty he has let himself go in this way, and obsesses over that one time when he was really fit. It will only be a matter of time before Charlie goes On again. 

And the cycle repeats. 

And repeats. 

On/Off Thinking is highly destructive, not just for our bodies, but also emotionally. The roller coaster of success/failure is highly demotivating, and the framing of the way we eat as either good or bad is exhausting.

What's the alternative? If the pendulum swings hard both ways, and restriction inevitably leads to a binge, remove the restriction part of the equation from your life.

I coach my clients to phase out On/Off Thinking--no easy task, especially since so many of us have practiced it for years--and instead to shift the focus on common sense healthy choices most of the time, leaving room for indulgent treats on occasion. The process can begin by simply changing our vocabulary, removing phrases like "I did bad," or "I cheated," when it comes to food choices. 

It takes time and commitment to change your thinking, which is why working with a health coach like myself can be extremely helpful. But if you make that commitment, and do the work to build new healthful habits that support a new way of thinking, the physical and emotional results are lasting.

Need support in dropping On/Off Thinking? Let's talk. 

I wish I could sell you that weight loss pill

If you're on social media, you are undoubtedly seeing a few friends posting how an amazing weight loss supplement has really helped them shed the pounds, lose belly fat and get shredded, all without having to change their diet! Your friend insists these all-natural pills/shakes/bars/superfoods/drinks speed up metabolism, keep hunger at bay and melt fat.

Not only does your friend love these supplements, she knows you'll love them so much that you'll want to sell them, too! And if you do join her sales team, then you can buy these great supplements from her at a special discount. What a deal! 

I wish I could sell you weight loss pills that would do make weight loss so effortless.

Only catch is that these pills don't exist.

If they did, we'd all be on them, we'd all have lightning fast metabolisms, and we'd all be super shredded. 

You know what does work for weight loss? Building healthy habits. You know, eating nutritious food, moving your body, sleeping well and controlling your stress level. There's no magic to it, but these habits take time and consistency to build. Save yourself time, energy money and angst and get to work on building those habits now. 

Need some support?  Please be in touch to schedule a one-on-one consult or with your questions! 

Real talk: Is what you're doing working?

2017 is winding down, and it's time to answer a tough question: Did you achieve the health and fitness goals you set in January?

If you didn't get the results you wanted, but you keep doing what you're doing, you're never going to get those results.

Real talk: If what you're doing isn't working, it's time to try something new. 

My next round of group health coaching Eat Well kicks off in January, and you're invited!

The group format is a fun way to recommit to health and fitness goals. While each participant will focus on their unique goals and obstacles, we'll share resources, support and accountability to achieve real change.

We will not be embarking on a fad diet. I do not sell shakes, supplements or essential oils (or other snake oils). 

We will build new habits from the ground up, tapping into evidence-based practices that work.  

Registration closes on January 1st, so jump on it today. You'll find more information and registration HERE, but I welcome you to get in touch with me directly with your questions using this form or by email: lauren@live-full.com 

I'm excited to support you in achieving your goals in 2018!

Food isn't just fuel

In another year, ask my niece and nephew if they will remember eating whole wheat pasta and broccoli with their aunt (which they did), or whether they remember building this gingerbread house with me. I know what I'll remember (hint: Not the pasta). 

Food is fuel. But it's not just fuel.

Food is celebration. It brings us together. We create warm fuzzy memories around it. Food is nostalgia, and when we eat special meals together, it just feels good.

I don't want to live in a world without special holiday treats, and I don't think you should have to live without them, either, even if you're trying to lose weight.

The catch, though, is that sugary, salty, fatty holiday treats are all too plentiful, cheap and easy. They're stacked up in office break rooms, lined up in coffee shop cases, and piled up at the cash registers of every convenience store, supermarket and casual eatery. 

When we indulge in cheap, made-without-love versions of these foods on a regular basis, the specialness of these treats is blunted. So treat treats as treats: Choose the best quality, and enjoy them on special occasions with people you love, and enjoy! 

Need support in adapting a more balanced diet? Get in touch for a consult, or register for group coaching! 

You are set up to fail: Holiday Edition

While shopping at a clothing store--a CLOTHING STORE--I was confronted with this display at checkout. Of course, this was one of those checkouts where I was standing for a several minutes in a maze-like formation, moving slowly toward the soda case and rack of candy before getting to the register. Just about every mom in line ahead of me had given in and let the kids choose some candy or a soda. 

The location and setup of this display is not a coincidence.

It is designed to create and answer a problem.

Shopping is hectic and stressful, and boy, I sure deserve a treat, and...oh, hey! Here's a case of ice cold soda--ad look! They even have those nostalgic glass bottles! And racks and racks of M&Ms, Goldfish and candy!  

While I will never tell a client that they should deprive themselves as a rule, the truth is that we live in a world with WAY too many opportunities for salty, sugary, fatty snacking--far more than our bodies need. 

Don't be a chump and fall for this setup. When we carefully choose where and when we treat ourselves, we make more and faster progress toward health and fitness goals. 

Juicy News: Eat Well Registration is Open

Are you ready to make 2018 the year you finally break through the obstacles holding you back from your health and fitness goals? I could not be more excited to announce the next round of group health coaching is registering now!

If you're ready to lay the foundation for long-term health, greater energy and lasting weight loss, this program is for you. During this five-week program meeting weekly throughout the month of January, you will…

• Learn what a healthy diet is
• Identify the habits and environmental factors that impact the way ALL of us eat
• Acquire practical skills for shopping for, ordering and preparing healthful meals
• Master the skills for planning healthy meals and snacks
• Learn how healthy eating can actually be fun (and not lonely drudgery!)
• Share recipes and strategize for eating healthfully to make progress towards health and fitness goals
• The greatest benefit of the program is support and accountability, not just from your health coach, but from the other members of your group. You are not alone in your quest for health and fitness!

WHO: The program is open to adults ready to establish healthy new habits. Couples are welcome! 

WHEN: Wednesdays, January 3 - 31, 6:30pm - 8:00pm.

WHERE: 110 West Road, Suite 105, Towson at the offices of Lifestrength PT. Directions will be sent on registration.

FEES: $100 per person payable by cash, check (made out to Live Full) or charge, due at the first session.

Register HERE.  

If you have additional questions before registering, please contact me directly HERE or by email: lauren@live-full.com.

Eat Well 2018 Registration is Open!

You've got a fitness or weight loss goal, so how are you going to get there? What's the plan for achieving it?

I'm thrilled to announce that I'm running a group health coaching program beginning January 3 to give you a great shot at starting 2018 on the road to achieving your goal. In the meantime, want to get a jumpstart on those goals? In my work as a health coach, I've identified 5 traits and actions of my most successful clients:

1. People who achieve their health and fitness goals set a BIG goal and are very clear why they want to achieve it.

Do you want to lose weight because you just don't feel good about yourself at your current weight? Do you want to train to complete a 5K? Do you want to be fit and active well into old age? Do you have a family history of heart disease that you want to avoid? By naming that thing you are working toward, you make it real. Identifying the “why” behind your goal is important to keep you motivated. Be clear about your goal and even clearer on your WHY!

2. Shout your goal from the rooftops.

Nothing happens without internal motivation, but by telling others about your goal, you create external accountability, a huge factor in goal achievement. That's why joining a program like Eat Well can be so effective. But if you keep it a secret, you've got a quiet escape hatch to abandon your goal at any time. I’ve worked with men and women who don’t want to burden their partners, families or friends with the changes that they want to make. So instead of drafting their support, these clients create challenges for themselves as loved ones unknowingly engage in behaviors that counter their goals. Frustrated without a support network, these are frequently my clients who abandon or lower their goals.

3. Honestly assess the habits and environmental triggers that are obstacles to achieving the BIG goal.

Assessing your daily behaviors with brutal honesty can provide some uncomfortable truths: Your beloved daily sugary coffee drinks, your twice-weekly happy hour, the over-indulgent weekly date night with your partner, a consistent habit of late-night snacking, or frequent lunches at your favorite takeout spot could all be preventing you from achieving your fitness goal. Only once you’ve honestly identified these habits can you begin the next step…  

4. Create many small actionable behaviors in support of the BIG goal.

Once you’ve identified that BIG goal, and assessed the habits that hold you back, it’s time to identify positive behaviors and actions you can adopt to make progress toward your goal. For example, you may decide to replace that giant coffee drink with a black coffee or plain herbal tea, reserving that special drink for once a month. Committing to bringing lunch every day and including at least one vegetable could make a tremendous difference if you typically rely on takeout. Or you may make a conscious decision to take out your yoga mat in the evening and do some gentle stretching in place of that evening snacking. Small, measurable actions accumulated over time result in a serious lifestyle overhaul, and making commitments to these actions is a key part of the Eat Well program.

5. Seek out expert guidance.

The internet is rife with misinformation and multimarketing schemes promoting supplements, shakes and get-fit-quick schemes. Your friends and their friends’ friends are full of advice that may or may not be scientifically based. If you’re not sure where to begin to adopt a healthier lifestyle, engage the support of an expert. And if an “expert” makes too-good-to-be-true claims, or makes far-out promises about results, keep looking for another expert.

If you're done trying quick fixes and ready to make real, lasting change, I invite you to register for Eat Well! And please be in touch with questions: lauren@live-full.com.

Overdo it over the holidays? There's good news...

Did you put your weight loss or fitness goals to the wayside over the Thanksgiving holiday? There's good news! 

Just as one meal--or even two or three--won't make us fit, one meal--or even a weekend of meals--won't make us fat. 

If you've overindulged, your strategy today is to commit to specific healthy eating targets you can achieve today: How about starting the day with a nutritious breakfast with good sources of protein, fiber and fat? How many servings of vegetables and fruit can you fit into your meals and snacks today? How about committing that any grains you consume are whole grain and not refined? And if dessert latched itself onto every meal of the day over the weekend including breakfast, when you're back in the office where your kind co-workers have brought in all manner of treats, how about making a commitment to skip the treats just for today?

Individuals who dust themselves off and recommit to their goals get results. 

Need some support in getting back on track and staying there through the holiday season? Please be in touch!

Make This: Delicata Squash Rings

While I love the flavor and creamy texture of starchy winter squash (not to mention the nutrition punch in the form of fiber and vitamin A), it feels like such a chore to hack at that tough outer skin to get to the good stuff. 

Until I discovered Delicata squash, the squash that requires NO PEELING! The skin is super thin and very edible. 

You'll recognize it as the oblong light yellow squash with green or dark yellow stripes running longways. Wash it well, then cut it in half, and use a spoon to scoop out the seeds and pulp. Slice it into half-inch thick rings, and it's ready to bake.

Set the rings on a parchment paper-lined cookie sheet and season with a sprinkle of sea salt, and take things up a notch with one or more seasonings, like cinnamon, garlic powder or onion powder. You can add a small swizzle of olive oil if you like to help the seasoning stick, but by putting the rings on parchment they won't stick, and by giving plenty of space on the pan, they'll brown nicely. Pop them in the oven for about 15 minutes and then flip them. If you’re feeling super fancy, swizzle a scant teaspoon of pure maple syrup at the halfway point, but again, that's optional. Roast for another 15 or so minutes (depending on their thickness). 

For a quick and balanced weeknight meal, serve them as the starchy component of your meal: They're great over wilted kale or collards, or with roasted green beans or Brussels sprouts. Add your protein, or some rinsed and drained canned beans and a handful of raw pumpkin seeds, and you're set. Leftover squash rings (if you have any!) make tomorrow's lunch salad really special, too, or enjoy them with yogurt for breakfast or a snack.

Recipe: How to pumpkin spice without derailing your fitness goals

I do not have enough fingers and toes on which to count the number of times the term "Pumpkin Spice" has come up in conversation with clients this fall. Lattes, cookies, cake and fudge spiked with artificial pumpkin spice flavoring, cheap soybean oil and loads of sugar are ridiculously tempting this time of year, but they're cinnamon-y landmines if you're trying to eat more healthfully. For example, the ubiquitous Grande (16 oz) Starbucks Pumpkin Spice Latte, even with non-fat milk and no whip, contains a whopping 49 grams of sugar—that’s 98% of your daily allotment of added sugar in a 2,000 calorie diet (based on a the American Heart Association recommendation of max of 10% of calories from added sugar).

Is it possible to enjoy the autumn joy that is pumpkin spice without consuming a day's worth of sugar? And could you even--dare I say it--find a way to make pumpkin spice a healthy choice? I say YES! and the proof is below...

Pumpkin Spice Dip

Makes 1 serving but is easily multiplied

• Make the Pumpkin Spice by shaking up these spices in a small jar (you could also use a commercial mix, but why would you?!):
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • Pinch of cloves
  • Pinch of allspice

• Make the yogurt dip by blending these ingredients with a whisk or spoon:
  • 2 Tablespoons of unsweetened non-dairy yogurt (I used Anita’s Plain Coconut Milk Yogurt Alternative, or you could use Kite Hill Plain Unsweetened Almond Yogurt Alternative) OR an excellent quality Greek or Icelandic plain yogurt
  • 1/2 cup of canned pumpkin (make sure it's plain pureed pumpkin, not canned pumpkin pie filling)
  • Prepared pumpkin pie spice to your liking: Start with about a teaspoon and add more to your taste

• Add a topping if you choose:
  • Drizzle a teaspoon of natural peanut or almond butter
  • Sprinkle a Tablespoon or two of muesli (I used Michele’s Toasted Muesli--made locally in Baltimore!)
  • Add a Tablespoon of raw seeds or nuts

• Slice up some apples or pears and enjoy as a tasty dip, or eat it with a spoon for breakfast or a snack.

Eat Well begins Wednesday: Is it for you?

I am THRILLED to launch my Eat Well group health coaching program this week--just in time to strengthen healthy habits before the holidays hit. Who is Eat Well for? 

• Men and women who want to commit to making healthier lifestyle choices.
• Busy adults looking for a practical solution for sustainable weight management.
• Those whose 2017 New Year's Resolution (and maybe 2016 and 2015, too) was to improve their diet and health.
• Men and women who are working out more and want to supplement that activity with balanced nutrition for better results.
• For more information and to register, visit HERE.

And, of course, I welcome your questions about this program or one-on-one coaching! Please be in touch...

Who Succeeds: Could four weeks change the course of your health?

I'm throwing down a challenge: Could you change your life in four weeks? 

In my health coaching practice, I've supported many in achieving their health in fitness goals, but I've also seen others falter and give up. Are the successful people more naturally gifted? Do they have more money? More free time? More resources? Not necessarily. 

It's not what the HAVE, but what they DO that leads to achievement of their health and fitness goals:

1. People who achieve their health and fitness goals set a BIG goal and are very clear why they want to achieve it.

By naming that thing you are working toward, you make it real. Identifying the “why” behind your goal is important to keep you motivated. Do you hope to lose weight so you can complete a 5K? Do you want to be fit and active well into old age? Do you have a family history of heart disease that you want to avoid? Be clear about your goal and even clearer on your WHY!

2. Shout your goal from the rooftops.

Your internal motivation is important, but by telling others about your goal, you create external accountability, a huge factor in goal achievement. Hopefully you’ll also generate some cheerleaders to support you along the way. But if you keep it a secret, you've got a quiet escape hatch to abandon your goal at any time. I’ve worked with men and women who don’t want to burden their partners, families or friends with the changes that they want to make. So instead of drafting their support, these clients create challenges for themselves as loved ones unknowingly engage in behaviors that counter their goals. For example, friends may give food gifts (here’s a bag of those cookies you love!), or suggest going out to favorite restaurants where it’s tough to make a healthy choice. Frustrated without a support network, these are frequently my clients who abandon or lower their goals.

3. Honestly assess the habits and environmental triggers that are obstacles to achieving the BIG goal.

Assessing your daily behaviors with brutal honesty can provide some uncomfortable truths: Your beloved daily sugary coffee drinks, your twice-weekly happy hour, the over-indulgent weekly date night with your partner, a consistent habit of late-night snacking, or frequent lunches at your favorite takeout spot could all be preventing you from achieving your fitness goal. Only once you’ve honestly identified these habits can you begin the next step…  

4. Create many small actionable behaviors in support of the BIG goal.

Once you’ve identified that BIG goal, and assessed the habits that hold you back, it’s time to identify positive behaviors and actions you can adopt to make progress toward your goal. For example, you may decide to replace that giant coffee drink with a black coffee or plain herbal tea, reserving that special drink for once a month. Committing to bringing lunch every day and including at least one vegetable could make a tremendous difference if you typically rely on takeout. Or you may make a conscious decision to take out your yoga mat in the evening and do some gentle stretching in place of that evening snacking. Small, measurable actions accumulated over time result in a serious lifestyle overhaul.

5. Seek out expert guidance.

The internet is rife with misinformation and multi-level marketing schemes promoting supplements, shakes and get-fit-quick schemes. Your friends and their friends’ friends are full of advice that may or may not be scientifically based. If you’re not sure where to begin to adopt a healthier lifestyle, engage the support of an expert. And if an “expert” makes too-good-to-be-true claims, or makes far-out promises about results, keep looking for another expert .

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On October 25th, I'm launching Eat Well, a four-week program running in Towson providing men and women with support to make real, lasting change to their health and their lives. Not only do you have my support in this program, but you'll also have the support of a group of motivated peers. Let's make big change together!

Register HERE, or get in touch with questions!