Must Have Winter Supplements

Posted in Nutrition

5 Weight Loss Myths You Need To Stop Believing

5 Weight Loss Myths

You Need To Stop Believingweight loss myths

There are so many weight loss myths out there that I had a hard time choosing only five to share with you. But here’s a few that I come across most often and find that my clients do too. 

Weight Loss Myth #1 – All Calories Are Created Equal

Calories count matters, but what those calories are made up of is more important to your health.

Different foods go through different metabolic pathways. Calories from muscle building protein increase your metabolic rate while making you feel full and satisfied. The same number of calories from empty nutrient lacking carbohydrates or sugar gets stored as fat while stimulating your appetite.

Did you know that it’s quite possible to be both obese and malnourished at the same time? It’s a matter of Quality vs. Quantity.  Here’s what I mean.

Eating 450 calories of nutrient dense foods like lean proteins, good fats and healthy carbohydrates from whole fruits and fresh vegetables will give your body the nutrition it needs to be healthy, maintain a healthy weight and create energy.

450 calories from a fast food burger will give you a limited amount of highly processed protein, a huge dose of saturated fats, empty carbohydrate calories, and leave nothing for your body to use to create energy on the cellular level.

Weight Loss Myth #2 – Eating Fat Makes You Fat

National Institutes of Health found those who eat more good fats compared to equal amounts of carbohydrates burn over 100 more calories a day. Studies also show those who eat a diet rich in good fats have much faster metabolisms that those who eat low-fat diets.

Low-fat diets are especially problematic for women.  Our bodies rely on good fats to produce and regulate hormones.  One of the quickest ways to through your hormones out of balance and experience PMS or menopausal systems is to go on a no-fat diet.

Know your fats – nuts, seeds, avocados, and eggs are all high in fat, but these are good fats that your body and brain need to function properly.  And eating good fats satisfies your brain’s hunger mechanism and turns off cravings. Simply put, good fats keep you fuller longer.

Weight Loss Myth #3 – All Carbohydrates Are Bad

Some are better than others.

A diet full of empty, highly processed carbohydrates will convert to sugar and your body will store them as fat. These highly processed foods can be bread and other baked goods that are made from white flours and sugars.

It’s easy to forget that fruits and vegetables are carbohydrates too! All the marketing around diets and weight loss lead us to believe that only white bread and pasta are carbohydrates. 

This is the Quality vs. Quantity argument again.  200 calories of whole, fresh fruits and vegetables is a massive amount of healthy food that will fill you up. And is chock full of vitamins and minerals that your body needs to be healthy. It’s also loaded with fiber so your body digests and metabolizes it differently. A medium red pepper contains only about 40 calories which means you can eat a whole lot of fresh veggies. Whereas two slices of plain wheat bread can be more than 200 calories of carbohydrates with very little to no nutritional value.

Weight Loss Myth #4 – All Sugars Are Bad

Just like calories, not all sugars are created equal.

Highly processed sugars like sucrose and fructose should be avoided. These bad sugars increase your risk of gaining weight and of developing Type 2 diabetes and heart disease. When sugar enters your bloodstream, your pancreas releases insulin, which enables sugar to move into cells. Cells sometimes become resistant to insulin when you eat too much processed sugars. This can lead to Type 2 diabetes in addition to causing your body to store the excess sugar as fat.

But, fructose in natural forms like the way it’s found in fruits, vegetables, nuts, beans and whole grains is another story.  Sugars contained in these whole foods come with vitamins, minerals, protein, good fats and fiber. The proteins, fats, and fiber slow down and moderate the absorption of sugar which allows time for your body to use it as energy, instead of immediately storing it as fat. It also has less impact on blood sugar levels reducing the risk of Type 2 diabetes.

Your body’s primary source of energy is glucose. And your brain requires glucose to function properly too. So, it’s important to consume moderate amounts of naturally occurring sugars in the form of whole foods.

Weight Loss Myth #5 – Only Need Cardio Workouts 

It seems like a no-brainer – lots of cardio means burning more fat and calories. But, there’s more to it than that.

Strength training and muscle building are more important for lasting weight loss. Muscle burns fat. The more lean muscle mass you have, the higher your resting metabolism will be.  And you’ll burn a higher concentration of fat during a cardio workout. Which is what you want, right?

Different workouts serve different purposes, so be cautious about really high-intensity workouts. Super high-intensity workouts do more for cardiovascular conditioning than they do for fat burning. These workouts keep your body in an anaerobic state, which is not ideal for fat loss.

More moderate, longer duration cardio like walking or hiking along with weight training will do more for your metabolism and train your body to burn fat. And you will be less likely to suffer a strain or injury that could sideline you from your fitness routine.

And, don’t downplay the convenience factor. If you have to make time for a trip to the gym and a shower and blow-dry after every workout, how likely is it that you will consistently have the time for that? How quick and easy is it to lace up your sneakers each day for a lunchtime walk? No shower or blow-dry afterward. Just change your shoes and head on back to your desk. Consistency rather than intensity is more important for lasting weight loss and good health.

If you’d like to see what a healthy vibrant life without dieting can look like for you, let’s talk.
Click here to set up a FREE call with me. I’ll help you to clarify your vision for a healthier, thinner, and happier you!
Yours in good health,

Sharon A. See                        

Certified Holistic Health & Nutrition Coach        

Posted in Dieting, Exercize, Healthy Eating, Healthy Lifestyle, Nutrition Tagged with: , ,

Tips For Staying Active This Season

Tips For Staying Active This Season

staying active this season

There is no one on the planet who loves the summer and warm weather more than me.

Late fall and winter months used to be torturous for me. All I wanted to do was hibernate. 

I spent lots of years complaining about the cold and the darkness before I realized that just like most things in life; I had the power to change it. Or, at the very least, change my attitude.  I am still not a fan of winter, but I’ve learned to embrace the season anyway.

First thing I did was ramp up my nutrition with good quality supplements that include extra Vitamin D through the fall and winter – I can help you with that! Then, I got moving.

Movement and regular physical activity helps control weight, improves emotional well-being, reduces cholesterol and blood sugar levels, builds fat burning muscle, increases energy and stamina, and helps keep stress in check.

I believe that all these benefits are enhanced when you take your activities outside, even in the cold weather. Fresh air and sunshine do wonders for your mood and sense of well being. And, it keeps you out of the gym where everyone is swapping germs during cold and flu season.

What started out as simply making the best of the situation has grown into finding enjoyment in cold weather activities in ways I never thought I would.

Here are some of the things that helped me get started and keep me going.

Have a Buddy

                Getting started is the toughest part. Having someone else to show up for keeps you accountable. It’s also great company. Meet a friend for a walk. It’s a great way to spend time with friends without the added food or alcohol calories.

                If you can’t meet in person, do a Fitbit challenge or connect with other virtual communities and fitness trackers. Challenge each other on step counts, miles walked or days in a row of activity. Be creative and come up with ways to mix it up and challenge each other.

Be Flexible

Daylight is at a premium this time of year. You have to be flexible and plan your outdoor activities around the weather and limited daylight.

It’s light in the mornings now so a walk before work is an option. Or my personal favorite is a lunchtime walk. Walking in the mid-day sun will perk up your mood, reduce stress and make you more focused and creative when you get back to work.

Have The Right Gear

                Feeling uncomfortably cold is not pleasant.  You’re not going to be motivated to keep doing something unpleasant. So, dress for the season.

                Dress in layers. Once you get moving you will warm up and may want to shed a layer or unzip a bit.  Long underwear or silk underliners are perfect for winter walks. You’ll be much more likely to enjoy your walk if you’re comfortable.

                No one likes cold hands or feet. Invest in a good pair of outside winter gloves, wool socks, and warm shoes.  Wool socks will keep you warm and wick away moisture. A good pair of winter walking shoes instead of your regular sneakers makes a big difference. I wear waterproof winter hiking sneakers.

Take Up a New Hobby or Sport

                Ever tried snowshoeing? It’s my favorite! I especially love to be first on the trail to cut new tracks in the snow. Cross-country skiing is wonderful too. And both are amazing muscle building and cardio workouts.  If less strenuous is your thing, ice skating is a great way to get moving in the winter.  If you’re more into indoor activities consider indoor tennis, racquetball or pickleball lessons.

                Sports, not your thing? How about dance? Try dance lessons. It’s a great way to stay active and meet new people. Mall walking is another way to get those in steps when it’s too snowy or icy to walk outside. Most malls open early in the morning to give walkers use of the mall before the shops open for business.

Indoor Projects

                I’ve never understood the idea of spring cleaning. Cleaning inside is the last thing I want to do after being inside all winter. Take on your cleaning projects now. It will keep you moving and burn some calories. Clean out the attic, garage, basement or closets now so you get out and play in the spring.  Or, give a room a facelift. Paint, put up new window treatments or rearrange the furniture. All these things keep you moving and burn calories.

                Make the most of those streaming subscriptions too. There are loads of exercise and yoga videos on YouTube and other streaming services. And if you have lots of stairs in your home like I do, make the most of those too. You can walk them or if you’re in reasonably good cardio shape, use them for interval training.

Don’t let the cold weather slow you down this winter. You’ll be happier and healthier if you keep moving.

Feeling like you could use a little support with this? Let’s Talk! I’m happy to help you to get clear on what you want, figure out what’s holding you back, and create a simple and easy to follow plan to get you moving. 

Click here to schedule a time for us to talk. 

Posted in Exercize, Feeling Insprired, Healthy Lifestyle, Nutrition

National Stay At Home Because You’re Well Day

National Stay At Home

Because You’re Well Day

stay at home because you're well

       National Stay At Home Because You’re Well Day

Today’s holiday is a great reminder to stop,

and take care of you today.

The hustle and bustle of the holiday season can take its toll.  I know this for certain. Every year I was a living, breathing example of holiday burnout.

I’d say “yes” to every invite. Or, not stop the doing until everything on my list was done. I kept up with the parties and expectations around the season which left me feeling tired and drained. At some point, I stopped enjoying myself because I was tired and stressed. There were even some years that I missed out on Christmas or New Year’s celebrations altogether. I was so run down that I’d finish the season sick.

Finally, I realized that something had to change. But first, I had to learn how to listen to the parts of me that needed to slow down and rest. I learned to turn down invitations. I learned to be mindful of how many holiday “to-dos” I would commit to. It wasn’t easy. There was a lot of guilt and FOMO (fear of missing out). But, often with the support of others, I learned to take care of me first. You see, you can’t give to others if you have nothing left to give.

One of the tricks I taught myself was to manage my calendar in ways that put me first. You can learn this too! It’s really simple. And you can use these tips throughout the year to ensure that you get the downtime and rest you need.

Here’s are a few examples you can use right now.

At the end of each month, look to the month ahead and calendar all the events and commitments that are not flexible. Family events, holidays, other people’s events like weddings, and other celebrations, business commitments and deadlines. Now, look to the days immediately before and after these events or commitments. Make sure to schedule “you” time around those events.

I know my threshold. Get to know yours. I’ve learned the hard way that I can’t go all day and night, both days of the weekend without having downtime for me. Figure out how much downtime you need and schedule it before the weekend fills in with activities.  Treat “you” time just like any other commitment and say “no” to other events and invitations.

This is also how I manage my work week.  Get to know your threshold here too. I don’t plan more than one or two evenings out during the work week. This way, I show up to work each day feeling rested. I am fully present to my clients and give them my best.  For me, nothing zaps my productivity and sense of accomplishment more than being overtired.

Figuring all this out and putting it into action took me many years. And, many times I relied on support from others who had blazed this trail ahead of me. Look for support from others around you who seem to do this well.

These acts of self-care are essential for your health and wellbeing.  But, they don’t come naturally and many women feel selfish or guilty when caring for themselves first.  Our culture sets a woman up to feel bad when she takes care of herself first.

If you struggle with this, it doesn’t have to be this way for you. Look around you for other women who are good models of self-care. Talk with her and get to learn how she navigates all the parts of her life while still making time for herself.

And, if you don’t have a person like this in your life, let’s talk.

Supporting women with tools, tips, and strategies for guilt-free self-care is a huge part of what I do.  In fact, its’ the foundation from which together, we create a vibrant, healthy lifestyle for you.

Click here to set up a FREE call with me.

healthy vibrant life

Live Your Vibrant, Healthy Life Today!

Yours in good health,

Sharon A. See                        

Certified Holistic Health & Nutrition Coach        

Posted in Healthy Lifestyle, Nutrition, Spiritual Well-Being

It’s National Men Make Dinner Day Today, What About Tomorrow?

It’s National Men Make Dinner Day Today

 But, Who Makes Tomorrow’s Home-Cooked Meal?

This is the day for men, who don’t already, to take charge in the kitchen and create a home-cooked meal for their loved ones.

 But, what about the other 364 days of the year?

Here are some of the benefits of eating a home-cooked meal every night. 

Health Benefits

A home-cooked meal gives you ultimate control of what goes into your food. Restaurant foods are notoriously high in salt, sugar and the wrong kinds of fats. Even if you order from the “healthy” options, you still are subject to suspect ingredients and poor quality.

Shopping for and preparing your meals at home also sets a good example for children. Kids are surrounded by unhealthy, packaged, convenience foods. Show them what real food looks like by having them help out with meal preparation. Who knows, you may discover a budding young chef in your family. 

Mindful eating and portion control are also enhanced with home-cooked meals. You are in full control of the amount of food you put on your plate and can offer healthy portions to children and other family members. Take this a step further and forgo the family style meal. Instead of serving dishes on the table, plate each individual dinner at the counter or stovetop. When your plate is empty, it requires you to give thought to having more instead of mindlessly reaching across the table for another serving.

Social Benefits

Sharing a home-cooked meal is an ideal way to come together with family, your significant other or to connect with friends. And if your day is busy, hectic and stressful, it helps you to decompress from the day when you share your experiences with others. It’s a great transition from the fast pace of your day into a slower more relaxed evening. And studies show that eating meals together promotes good mental health and fosters a sense of belonging and community.

Evening meal time is also a prime time to reconnect with your children and learn about their day. Today’s kids are exposed to a lot when they are not with parents. It’s good to check in with them on a daily basis. And studies show that kids benefit from the ritual of eating meals together. Children who are engaged in healthy meal preparation will make healthier food choices when not with their parents. These kids also have better academic performance and less likely to be tempted by drugs and alcohol.

Economical  Benefits

Eating out or bringing in take-out is very expensive. You can drastically cut your weekly food bills by cooking and eating at home.

Shopping for ingredients and cooking at home gives you control over how you spend those hard-earned dollars. Having a plan ahead of time is the key. Here’s a link to an article that I wrote in which I share some simple tips for getting organized around meal planning, shopping, and cooking. You’ll learn how to save time and money.

It’s not only the dinner meal that will save you money. Think leftovers! Cooking a couple extra portions at mealtime doesn’t take any longer, and it gives you healthy, low-cost lunch for the next day. Put aside the money you save on lunches and see how quickly it adds up!

More on National Men Make Dinner Day

If you’d like to learn more about how you and your family can benefit from home-cooked meals, or if you need a little help getting started, let’s talk.

Click here to set up a FREE call with me.

Live Your Vibrant, Healthy Life Today!

Yours in good health,

Sharon A. See                        

Certified Holistic Health & Nutrition Coach        

Posted in Dieting, Healthy Eating, Healthy Lifestyle, Nutrition

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