Six Ways to STILL Get Into Summer Shape

It's almost July 4th.  If you're still despairing over those last few winter pounds that you can seem to lose no matter what, never fear. 

These few simple things should help you finally break free!

• Try to stay with natural foods as much as possible. Here’s the problem with those overly processed “convenience” foods—they can be very high in sodium, which can make you bloat.  They often have chemicals and hormones—which can wreak havoc on your system (i.e., metabolism.)

One of the great things about summer is the abundance of fresh fruits, vegetables and herbs.  Fill up on them!  And, remember, the more colorful your plate the better, because each color includes a different set of phytonutrients--and those are the things that help keep us healthy.

• Never, ever skip a meal:  Here's what will happen if you do:  Your body will think it's starving and will try to protect you by lowering your metabolism.  You'll also probably overeat at your next week to make up for those lost calories.  The end result will be no weight loss--and possibly even a weight gain. 

You'll probably also become tired.  Let's face it--we don't exactly make the best food choices when we're tired and stressed.

• Cravings:  Every craving tells you something about your body, and a sugar craving is just it's way of asking for energy.  If you want to know more about sugar cravings, opt-in for my free mini e-book, Sugar's Sour Story.  You can find the opt-in box on the home page of my website, or you can click here.www.irenefross.com.
• Sleep:  Never underestimate the importance of this.  Experts say we should get about 7.5 hours a night.  Sleep has a direct effect on three hormones that regulate weight and appetite.  The first is that it increases cortisol, the "fight or flight" hormone that is often held responsible for expanding waistlines.  It's good in moderation--but too much creates unrelenting stress.  Ghrelin is an appetite increaser and you want to keep it low--but sleep deprivation causes an increase in this substance.  Leptin is something you want--it suppresses appetite and moderates energy--but lack of sleep lowers it.

Naturopathic physician Dr. Kathia Roberts explained the connection between sleep and that all-important exercising.

“It’s a negative cycle,” explains Dr. Kathia Roberts, Ph.D., ND, D.PHYT.  “Some of my patients tell me they can’t sleep without exercising but then, again, they’re too tired to exercise."

Other things to keep in mind:

• Superfoods: Some foods have very high nutrient values and they're called superfoods.  They include things like greens, berries and even chocolate--yes, you heard right, but just be sure it's dark and contains over 70 percent cacao.  Want a yummy, healthy snack?  Combine two superfoods--yogurt and pumpkin.  Both are superfoods--I like Greek yogurt because of its smooth, creamy texture--and make sure the pumpkin is 100 percent pure, not the pie filling!
• Water:  Our bodies are made up of about 65-70 percent water and, while we can survive a month without food, we can only go for a week without water.  It transports nutrients and removes toxins.  For more information on water, see: http://irenefross.com/blog/2012/06/10-great-reasons-to-drink-more-water
• Self-care:  Don't underestimate the importance of a good massage, relaxation or recreation.  You'll feel better, become less stressed and able to focus more intently--and you'll eat a lot better too!

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How Do You Fire Up Your Day?

No mid-morning or afternoon slump for you!  A green drink is a healthy and great-tasting way to start your day off right--and then keep the energy going all day.

You can make yours with any combination of veggies and fruits, including spinach, kale, cucumbers, kiwi, bananas, lemons, limes and more.

Need more ideas?  Make the breakfast drink that Dr. Oz swears by! This "green drink" is high in fiber, low-calorie and rich in vitamins.

Ingredients
2 cups spinach
2 cups cucumber
1 head of celery
1/2 inch or teaspoon ginger root
1 bunch parsley
2 apples
Juice of 1 lime
Juice of 1/2 lemon

Directions
Combine all ingredients in a blender. This makes approximately 28-30 ounces, or 3-4 servings.

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Irene Ross, CHHC, AADP is a NYC-based, certified nutrition and wellness coach. She is a graduate of the Institute for Integrative Nutrition where she studied over 100 dietary theories, lifestyle management techniques and cutting-edge coaching methods–with instructors such as Dr. Joel Fuhrman; Deepak Chopra; Dr. David Katz; Dr. Mark Hyman and others. She is board certified by the American Association of Drugless Practitioners.

She received her BA from Marist College, attended New York University, has two fitness certifications and is author of the forthcoming book, 25 Ways To Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life. Her mini e-book, Sugar's Sour Story is available for a free download--all you need to do is LIKE her Facebook page: eating4achieving.com (no "www" before it. Her website is: www.irenefross.com.

Irene also writes a twice-monthly free newsletter that’s full of tips and suggestions for healthy eating and lifestyle. You can subscribe to the newsletter called “Power Wellness” by clicking here.

Good Carbs, Bad Carbs: How to Tell the Difference

Despite some of the popular low-carbohydrate diets, it’s important to remember that there are two types of carbohydrates: Complex, or good ones–or simple, or bad ones.

Yes, all carbohydrates do contain sugar, but COMPLEX CARBS also have vitamins, minerals, enzymes and fiber. Since they get absorbed into the bloodstream at a steady rate, they provide long-lasting energy, breaking down smoothly and evenly, allowing your body to absorb all the “good stuff.” Complex carbs also increase serotonin, the substance that makes you feel less stressed. Grains, fruit and beans are examples of complex carbs; so are veggies–and the more colorful the assortment, the better, because each color contains a different set of phytonutrients, thought to promote health.

Complex carbs get broken down into glucose molecules and then stored as fuel (glycogen) in the muscles and in the liver; when the body has an ample supply of glycogen fuel storage, it can run efficiently–and you will have plenty of energy!

In fact, if you have a complex carb at breakfast–especially a grain such as steel cut oatmeal or brown rice porridge with berries–it will break down slowly and take you all the way to lunch–so you’ll avoid that mid-morning slump

SIMPLE CARBS–white flour, candy, cookies, pastry–contain NO vitamins, minerals and fiber. This means your body must go into its own store of nutrients, requiring much more effort to digest–and, hence, creating a deficit in your body. It also wreaks havoc on your blood sugar levels, resulting in fatigue, irritability and stress.
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Irene Ross, CHHC, AADP is a NYC-based, certified nutrition and wellness coach. She is a graduate of the Institute for Integrative Nutrition where she studied over 100 dietary theories, lifestyle management techniques and cutting-edge coaching methods–with instructors such as Dr. Joel Fuhrman; Deepak Chopra; Dr. David Katz; Dr. Mark Hyman and others. She is board certified by the American Association of Drugless Practitioners.


She received her BA from Marist College, attended New York University, has two fitness certifications and is author of the forthcoming book, 25 Ways To Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life.  Her mini e-book, Sugar's Sour Story is available for a free download--all you need to do is LIKE her Facebook page: eating4achieving.com (no "www" before it. Her website is: www.irenefross.com. 


Irene also writes a twice-monthly free newsletter that’s full of tips and suggestions for healthy eating and lifestyle. You can subscribe to the newsletter called “Power Wellness” here.