At the start of the New Year, search engines were humming in preparation for resolutions to lose weight and feel great. All the latest celebrity endorsed "programs” popped up including detoxes, cleanses and that new magic pill.
Fast-forward to the end of January and 92 percent of all resolutions have failed. What’s more, in less than 365 days from now, the search will start right back up in the quest for the new diet solution. Sound familiar? I call this the 365 dieter and my goal is for each and every one of my clients to break this cycle and never go on a diet again.
My clients are often asked- what diets I put them on, what foods can they and can’t they eat. Their response, "I'm not on a diet, I eat whatever I want!” So how can that be true? How can you lose weight without dieting?
Your body is constantly seeking balance in over-all wellness and strength. When your body achieves balance, it wants to maintain it as long as it can. Simple put, once you learn how to achieve balance in your body, you will see long-term results. These aren’t results that eventually fade-away, say goodbye to the 365 day dieter.
What do I focus on to help you achieve life long results? We start with the 4 basics- stress, hydration, food and movement.
1- Stress: Looking at healthy ways to manage stress is the key to balancing your body. Ways to reduce stress might include meditation, walks at lunch and keeping a journal. We focus on what's "realistic" for you to help manage stress and then set expectations from there.
2- Hydration: Especially this time of year, we lose more water with the environment being colder. Research suggests that 75 percent of Americans may be chronically dehydrated and we often mistake dehydration for hunger. Diligent water consumption can curb snacking for the wrong reasons and boost energy. Start off by paying attention to the amount of water you drink each day and sip, don’t chug your water.
3- Food: Look for ways to add fresh, organic, nutrient and fiber dense foods to your daily meals. The focus is on how you can feel energized throughout the day. It’s not a lack of will power that’s holding people back, it’s a lack of interpretation of what your body is signaling that it needs. I give my clients the confidence to know which foods impact the balance of their particular body.
4- Movement: It’s important to keep your body limber and go through ranges of motion to become "ache" free. Being sedentary for long periods of time is not healthy. Lack of movement can cause muscle imbalances, causing aches and pains that people try to pass off as "just getting old." Some movement is better than no movement so make it your goal to find ways to stay active each day.
Following these 4 steps, my clients maintain the balance they need to end the diet cycle all together. Our bodies are constantly working to achieve balance and when you finally understand how to get it, the results are life changing.
For more information visit www.getCompleteBodyBalance.com.
From breakfast through dinner, here are 7 sure fire ways to get the nutrients you need to boast your immune system and help keep you full throughout the day.
1- Rise and Shine
A great place to start increasing your fruit and vegetable intake is with your breakfast. Add peppers, tomatoes, mushrooms or onions to your eggs for a delicious omelet. Make a smoothie by combining almond milk, whey protein, 1/2 cup frozen berries and ½ of a frozen banana for a super easy blended breakfast. Many greens, such as spinach, kale and Swiss chard can be added to smoothies without too much change to the flavor. Many breakfast items can be made in bulk and frozen for extra convenience when you have those busy mornings.
2. Lunchtime Makeovers
At lunch, swap out bread for lettuce. Make your next sandwich or wrap inside a leafy green. Stack 2 or 3 large, leafy greens such as Bibb lettuce, romaine, red lettuce, cabbage, or radicchio and fill with your usual sandwich ingredients. You can also pack pre-cut fruit and veggies into snack-size bags or reusable containers for an easy, on-the-go snack.
3. Rethink Your Recipes
Take recipes that you’ve used before and change them up by adding some fruits and vegetables in ways you might not have thought of before. An example would be the next time you prepare salads, pastas, sandwiches, pizzas, and casseroles, double the amount of vegetables. You can also grate or shred fruits and vegetables into sauces and meat mixtures for added flavor and a nutritional boost.
4. The Greener the Better
As general rule, the darker the greens, the more nutrient rich they are. Don’t cheat yourself on the dressing and make sure to use a full fat dressing or olive oil. Don’t fear good fats that you can incorporate with those dipping sauces or dressing for your vegetables. A lot of the fat-free and low-fat dressings out there are full of sugar and sodium and are completely deprived on flavor.
5. Say Yes to Desert
Enjoy a fruit-based dessert at the end of a meal to satisfy your sweet tooth. Mix together some almond butter with fresh mashed berries and serve chilled.
6. Out of Sight, Out of Mind
Keep fruits and vegetables out on your counter or in the front of the fridge where you can see them and you’ll be likely to eat more servings throughout the day.
7. Get Out of Your Produce Rut
Variety is the key to a healthy diet; no single fruit or vegetable provides all of the nutrients you need to be healthy. Get out of your everyday shopping routine and pick out a new fruit and vegetable the next time you’re in the produce aisle. We like to have the kids pick a new fruit and vegetable because kids are more likely to eat something that they chose plus it encourages variety in their diet.
Want more reasons? Adding 5-7 fruits and vegetables (double what the average American eats daily), lowers the risk of a number of serious illnesses and health problems such as cancer, high blood pressure and cardiovascular disease.
Want to know which whole foods, vitamins and minerals are best for your body? Contact Complete Body Balance for an initial consultant and finally see the results you want.
Christopher Brady is owner and chief practitioner of Complete Body Balance Inc. As a certified Nutritionist, corrective exercise expert and wellness coach, Chris motivates individuals and corporations to achieve their healthiest and optimally balanced life. You can contact him at getCompleteBodyBalance.com and follow him on FaceBook