Eating Right http://eating-right.servicefoods.com/ en-us Nucleus CMS v3.32 � Weblog http://backend.userland.com/rss http://eating-right.servicefoods.com//nucleus/nucleus2.gif Eating Right http://eating-right.servicefoods.com/ Try this meal makeover! http://eating-right.servicefoods.com/index.php?itemid=154
Protein options: fish, steak, chicken, shellfish, eggs, pork, nitrate free bacon or sausage, lamb, protein powder, etc.
Non-starchy vegetables: cabbage, spinach, asparagus, green beans, brussel sprouts, carrots, green beans, kale, onions, peppers, mushrooms, etc.
Heart Healthy Fats: Extra virgin olive oil, sesame oil, coconut oil, organic butter, raw or dry roasted seeds and nuts, all natural peanut butter, almond butter or cashew butter, etc.

Remember heart healthy fats have different temperature tolerances. Here are some things to keep in mind about fats.
. Fats and Oils: choose healthy types of fats and cook them appropriately
• Butter: preferably organic to avoid pesticides, hormones, and antibiotic residues
• Flaxseed oil: salad dressing; limit heating at high temp
• Extra virgin olive oil: salad dressings, light sauté, or drizzle over cooked veggies; limit heating at high temps
• Coconut oil: great for stir-frying due to stability at high temps
• Macadamia nut oil: tolerates high heat; higher in monounsaturated fats than olive oil
• Grapeseed oil: good for salad dressings
• Walnut oil: salad dressings; limit high temps; great source of omega-3’s
• Ghee (clarified butter): make sure it is made from butter not vegetable oil; tolerate high temp; great flavor
• Other oils: almond oil, avocado oil, sesame seed oil
• Olives, black or green
• Unsweetened almond or unsweetened coconut milk

Enjoy your meal makeovers!


]]> Dana's Tips http://eating-right.servicefoods.com/index.php?itemid=154 Sat, 21 Jan 2012 22:49:29 -0500 Balance in 2012 http://eating-right.servicefoods.com/index.php?itemid=152 I love the New Year there is nothing like the feeling of a clean slate, fresh start and new hopes, dreams and goals. I am not a huge fan of New Year’s resolutions because I see too many people set unrealistic expectations and end up feeling depressed when they cannot meet those unrealistic expectations. What I do love is helping people find peace in a balanced healthy lifestyle. With relationship, financial and work stressors we can become very unbalanced resulting in unhealthy stress levels which leads to serious medical problems over time. There is nothing better than hearing success stories of people who become more active with their kids, spouse or parents, they enjoy preparing healthy meals for their family, and they have found ways to relieve stress outside of prescriptive medications. Stress management could include daily meditation, incorporating quality time in with family and good friends, exercise or simply changing the overall outlook of stress all together.
Achieving balance is difficult without proper attention. It is natural for us to channel all of our energy into our stressors, especially if you have a “micro-manager” as a boss or excessive bills and debt. I used to be so hard on myself when I did not get in all of my workouts every week, or when I had an extra glass of wine with friends, and this irritability would affect my relationships with my loved ones. When I realized that the pounds would not pile on and my endurance would not fade after missing a workout life was not as stressful. I do not encourage anyone to skip exercise I just encourage them to avoid overtraining or neglecting loved ones in the process. Anyone who has competed in Ironman distance triathlon knows that this is a challenge.
So rather than making lofty New Year’s resolutions strive for balance and stress relief for ultimate health!
Incorporate the family into 1-2 workouts per week: If you have a toddler take them for a walk/run in the jogging stroller, if you have older children take them to a local track and do sprints, and stadium stair climbing.
Make a grocery list and weekly menu as a family. Everyone loves to talk food! I personally was shocked at how much my kids enjoyed helping me plan out dinners for the week.
Do a 5k run/walk as a family. There is nothing like training and achieving as a family.
Cheers to a New Year full of balance!

]]> Dana's Tips http://eating-right.servicefoods.com/index.php?itemid=152 Mon, 2 Jan 2012 20:56:37 -0500 It's About Time http://eating-right.servicefoods.com/index.php?itemid=151
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]]> Dana's Tips http://eating-right.servicefoods.com/index.php?itemid=151 Thu, 29 Dec 2011 16:04:19 -0500 Planning for success! http://eating-right.servicefoods.com/index.php?itemid=149
Supplementation is the easy part: you purchase the supplements and then take them. I personally get irritated at opening 10 bottles per day so I lay my supplements out in a container that separates them into am and pm, this takes a couple of minutes and it helps you avoid skipping your supplements. Place this container in your kitchen (or some other place like your bathroom) so you take them in the morning and evening.

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Next tier of your success is nutrition. Make a list for the grocery store based on your breakfast, lunch, dinner and snack recipes/plans and stick to it! Since you already have all of your meat, most of your veggies, frozen fruit in your freezer picking up your perishable items should be quick and easy. I typically go to the store for milk, yogurt, butter, oils, nuts, seeds, and some condiments and sauces.


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Last part of your planning should be your workouts. I like to look at my week and plan my rest days around work days that are booked solid, then I give myself a goal of what I would like to get done. Last week it was 3 runs, 1 swim or cycle, 1 Pilates or yoga and 2 strength training workouts. Then spread them out over your planner to get them all done.

Let me know how you plan out your weeks to reach your optimal health potential!

]]> Dana's Tips http://eating-right.servicefoods.com/index.php?itemid=149 Sat, 3 Dec 2011 16:21:44 -0500 I recommend that EVERYONE use this salt http://eating-right.servicefoods.com/index.php?itemid=148
The Health Dangers of Processed Salts
Exploring salt substitutes and all natural salts for the safest options
By Dana Yarn, RDLD

While salt gives foods flavor and makes meals more enjoyable, consuming too much salt can adversely effect our health. Extensive research has proven that the consumption of excess salt (sodium) puts people at risk for several health concerns, including heart disease and hypertension. Additionally, consuming a surplus of salt over a prolonged period of time trains the taste buds to expect excessive salt in our meals, which puts our daily salt consumption near or even double recommended sodium intake levels.

Sodium – though only in small amounts – is an essential nutrient our bodies need to properly function. Sodium helps maintain the right balance of fluids in the body, assists with transmitting nerve impulses, and influences the contraction and relaxation of muscles.

The kidneys naturally balance the amount of sodium that’s stored in the body and needed for optimal health. When sodium levels are low, the kidneys essentially hold onto the sodium. Conversely, when sodium levels are high, the kidneys excrete the excess through urine. If the kidneys can’t eliminate enough sodium, it begins to accumulate in the bloodstream. This causes the body to hold water, which in turn increases blood volume. Increased blood volume makes the heart work harder to move the excess blood through the blood vessels, which increases pressure in the arteries – otherwise known as high blood pressure. Diseases like congestive heart failure, cirrhosis and chronic kidney disease can make it difficult for the kidneys to keep sodium levels in the body balanced. If increased blood pressure becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.

Here are some helpful facts about sodium:

• The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day or 1,500 mg if you’re age 51 or older, have family history of heart disease, or have high blood pressure, diabetes or chronic kidney disease.

• The average American gets 3,400 mg or more of sodium per day – this is far more then the recommended amount. Sodium not only comes from table salt, it’s also found in many foods that you may not realize are high in sodium.

• Processed and prepared foods contain high sodium levels since they are processed to last for a long period of time and sodium is typically the main preservative. These foods include frozen prepared meals, pizza, cold cuts and soups (unless they’re specified to be low in sodium).

• Some foods have a higher sodium content naturally. Some of these foods include cottage cheese, milk and shellfish. One serving of milk contains over 200 mg of sodium.

• Cooking and condiments also contain sodium. Sodium can add up when you’re cooking and using condiments. For example, one tablespoon of teriyaki sauce contains over 1,000 mg of sodium. Ketchup is also high in sodium.

As a registered dietitian, I have to admit that I’ve never been a fan of switching salts for salt substitutes. This is because table salt comprises sodium chloride, which will put a strain on the body when consumed in excess, and salt substitutes comprise potassium chloride, which can also put a strain on the kidneys and heart when consumed in excess.

So, is there a place in a healthy diet for a salt substitute? Before learning about AlsoSalt salt substitute (www.alsosalt.com), I would have said no. However, our research has found that AlsoSalt is superior to mainstream salt substitutes for several reasons, and this is why Service Foods now provides it to our clients. I would recommend AlsoSalt to individuals who have been told by a health professional to cut salt from their diets but truly enjoy the taste of it. Unlike most salt substitutes, AlsoSalt doesn’t have a metallic aftertaste because it contains the amino acid lysine, which acts as a taste enhancer. Lysine is also an essential amino acid, meaning it’s an amino acid our bodies need but cannot produce and therefore must be supplied in the diet. Another benefit of AlsoSalt is its potassium content; it contains half the potassium of mainstream brands, therefore decreasing strain on the kidneys and heart. You can cook, bake and season food with AlsoSalt; however, keep in mind that just like table salt, AlsoSalt should be used in moderation.

For individuals who haven’t been told to avoid salt for medical reasons but choose to avoid it as a healthy choice, there is another all-natural salt substitute option. The Original Himalayan Crystal Salt® (www.himalayancrystalsalt.com) has numerous health benefits, mainly because Himalayan salt is far superior to table salt and even sea salt.

By the time it reaches you, table salt has been stripped of all its natural elements. It is processed, bleached and only comprises sodium chloride, which is a potentially detrimental compound. In order for the body to metabolize table salt crystals and use the minerals in the salt, it must use an abundant amount of energy and liquids to break down the structure and absorb the minerals. This process requires the body to use more resources than it gains from consuming the salt – thus creating a net loss. Furthermore, many of these minerals in table salt cannot be absorbed and result in deposits and blockages in the body.

Sea salt contains more minerals than table salts, although the mineral content varies depending on the source of the sea salt. The overall structure of sea salt is better than table salt, but it’s still not always optimal for health. Currently, the largest concern with sea salt is the increasing pollution of the sea water, which is contaminating the quality of most sea salt with toxins that are harmful to the body.

For these reasons and more, Service Foods has chosen to provide Original Himalayan Crystal Salt® to our clients. It contains 84 trace minerals in nearly the same ratios which exist in our blood. The crystal minerals found in Himalayan Crystal Salt are in ionic form, meaning they are charged and can be absorbed directly into a cell instead of through the blood stream like the body does with food.
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The salts are derived from the Himalayan Mountains and are the mineral salt crystals that were created 250 million years ago. A legacy of ancient oceans, trapped after tectonic plate movement and subsequent evaporation, Himalayan Crystal Salt contains 84 minerals vital for human health. These minerals include sodium, chloride, potassium, calcium, magnesium, iodine, iron, zinc and manganese.

The balanced crystalline structure of Himalayan Crystal Salt is also highly absorbable and can be easily metabolized by the body, resulting in a net gain the body’s energy and resources. Each mineral in the body performs a variety of important roles, with the combination of all 84 minerals building a healthy foundation. Because of the depleted mineral reserves in soils, non-sustainable farming practices and pesticides that inhibit the uptake of certain minerals, vegetables, fruit and animal products are no longer the complete source of minerals that they once were to humans. However, supplementing our diets with Himalayan Crystal Salt is a natural way to replenish the minerals we are no longer getting through our foods.

Cutting back on processed salts and incorporating a high-quality salt substitute like AlsoSalt or Original Himalayan Crystal Salt® is a great way to reduce the risk of developing chronic disease.

Sources:

Dr. Gourmet’s Food Reviews: http://www.drgourmet.com/newsletter/reviews/092807.shtml

Mayo Clinic: http://www.mayoclinic.com/health/sodium/NU00284

Original Himalayan Crystal Salt®: http://www.himalayancrystalsalt.com/clinical-research.html

Saldanha, Carlin, N.D., MPH. Why the right salt is essential to your health - comparing table salt, sea salt and Himalayan Crystal salt.


]]> Dana's Tips http://eating-right.servicefoods.com/index.php?itemid=148 Tue, 15 Nov 2011 14:22:02 -0500 If you focus on limiting this from your diet you will lose weight and improve your overall health! http://eating-right.servicefoods.com/index.php?itemid=147 What one single item is making us overweight and unhealthy?
Sugar, is the main culprit, not fat. As the population becomes more obese the type 2 diabetes epidemic is on the rise. The CDC (Center for Disease Control) has published a study that shows over 30% of the population is either diabetic or pre-diabetic. The majority of the diabetes cases are type 2 diabetes which typically is not insulin dependent. This post is focusing on Type 2 diabetes, not type 1.

Type 2 diabetes occurs when the body can no longer manage blood-sugar levels. After eating meals blood sugar levels raise, especially meals containing higher levels of sugar and carbohydrate. If the body's levels of blood sugar and glucose are not maintained, within a relatively close range the glucose can become toxic to the body’s cells, resulting in insulin resistance. Over time if we consistently take in more glucose than we should, our body has to produce more and more insulin to help reduce blood sugar levels. Over time, the cells become more resistant, so even more insulin is produced in an attempt to drive the blood sugar levels down. High insulin levels reduce the body's fat-burning abilities and can increase inflammation which keeps our bodies in a state of sugar burning.

Prediabetes is often diagnosed when an individual’s fasting blood glucose is between 100-125 mg/dL. And the diabetes is diagnosed with a fasting blood sugar is over 125 mg/dL. Those who have blood glucose levels below 100 mg/dL are considered healthy.

The best way to manage or prevent type 2 diabetes is to eat clean and exercise regularly. More specifically, incorporate 6-9 servings of non-starchy vegetables and 2-3 servings of fruit every day along with lean protein and heart healthy fats. Grains, starchy carbs, processed snacks such as cookies, crackers, etc. should be consumed only once in a while. The majority of your carbohydrates should be consumed through fruits and vegetables. Foods high in sugar will slow down the metabolism, decrease fat burning ability and overall health. To decrease or prevent inflammation, focus on getting heart healthy fats from omega 3- fatty acids such as cold-water fish like salmon, nuts or seeds and supplement with fish oil. Check out www.purelynaturalsupplements.com and see the recommendations for blood sugar management.


]]> Dana's Tips http://eating-right.servicefoods.com/index.php?itemid=147 Fri, 21 Oct 2011 22:08:47 -0400 The Health Dangers of Refined Sugars Exploring Sugar Alternatives and the Safest Options http://eating-right.servicefoods.com/index.php?itemid=145
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Extensive research has proven that the consumption of sugar in all its forms is taking a devastating toll on our health. The consumption of sugar has become a regular addiction that the average person faces each day. Sugar has become the main source of calories in the American diet, with the majority of those calories coming from high fructose corn syrup. It is mind blowing to see how the consumption of sugar has multiplied over the past 200 years:
• In 1800, the average person ingested approximately 18 pounds of sugar per year.
• In 1900, individual consumption had gone up to 90 pounds of sugar per year.
• In 2009, more than 50 percent of Americans consumed one-half pound of sugar per day, totaling more than 150 pounds of sugar per year.

Research has shown that sugars actually have true physical addiction tendencies and that they are the main contributors to the obesity epidemic we are facing. Excess body fat percentage increases your risk for deadly conditions such as heart disease, kidney disease and diabetes. The large amount of sugar that Americans consume on a daily basis contributes to an immune system that operates at sub-optimal levels day in and day out. Sugar has a “poison-like” effect on the body – it is the leading reason for several diseases and degenerative issues, it destructs the immune system, and it contributes to serious health issues like obesity, tooth decay, diabetes, damage to the pancreas, premature aging, osteoporosis and hyperactivity in children. Sugar also contributes to intensifying heart disease and autoimmune diseases such as arthritis, asthma and multiple sclerosis.

From a metabolic point of view, refined sugars are completely stripped of all natural healthy components like vitamins and minerals; therefore, they only consist of a simple carbohydrate, which has absolutely no health benefits. This incomplete carbohydrate metabolism forms harmful toxins in the body and high uric acids levels, which in turn interrupts the natural metabolic function and leads to the formation of degenerative diseases and a higher risk for heart disease.

It is easy to become overwhelmed with all of the different forms of sugars, including non-calorie sugar substitutes.


Dextrose, fructose and glucose are all monosaccharides, also known as simple sugars. The primary difference between them is how your body metabolizes them. “Dextrose” is the primary term used on the ingredient list from food manufactures.

High fructose corn syrup (HFCS) is a laboratory-made sugar consisting of 55 percent fructose and 45 percent glucose. This is probably the most dangerous form of sugar because the entire burden on metabolizing HFCS falls with the liver, which can result in permanent liver damage.


Sugar alcohols like xylitol, glycerol, sorbitol, maltitol, mannitol and erythritol are neither sugars nor alcohols but are becoming increasingly popular as sweeteners in mainstream “diet” products. They are not completely digested in the intestine, so they provide fewer calories than sugar but often cause problems with bloating, diarrhea and flatulence.


Sucralose is not a sugar, it is a chlorinated artificial sweetener in line with aspartame and saccharin, with detrimental health effects to match. These risks include increasing risk for cancer, bone disease and migraines, to name a few.


Honey in the raw is approximately 50 percent fructose, but it is completely natural in its raw form and has many health benefits when used in moderation, including a high antioxidant profile.


Stevia is a highly sweet herb derived from the leaf of the South American stevia plant, which is completely safe in its natural form. Just like any supplement or food product, the integrity and quality of the product is essential for receiving the optimal health benefits.


Based on our extensive product research, Service Foods has chosed to carry SweetLeaf®, the 100 percent natural stevia sweetener. This decision was based on the high-quality processing and all-natural profile of SweetLeaf®. The stevia plants used to make SweetLeaf® are grown South America, where the plant is native and has the best conditions for optimal growth and nutrient content. SweetLeaf® uses the entire stevia leaf, not just the sweetest part of the leaf like other stevia manufacturers. This process increases the nutrient value, and consumers have commented that they prefer the balanced taste compared to other products. Furthermore, during the processing portion of SweetLeaf®, only purified water is used, unlike other manufacturers who use chemicals like methanol or ethanol. Instead of using nutrient-free fillers like sugar, SweetLeaf® stevia is blended with inulin, the fibrous extract from the chickaree root, which in itself has numerous health benefits. Using SweetLeaf® 100 percent natural stevia sweetener in moderation is a safe way to start eliminating sugars, HFCS and artificial sweeteners from your diet.


Resources: Johnson, R.J. and Gower, T. (2009). The Sugar Fix: The High-Fructose Fallout That is Making You Sick and Fat, New York: Rodale Inc. Naked Food Cooking. What is the Best Sweetener? Retrieved from http://www.nakedfoodcooking.com/best-sweetener/ Stanhope, Kimber L., et al. “Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans.” The Journal of Clinical Investigation 119(5) (2009): 1322-1334. SweetLeaf® Stevia Sweetener. Retrieved from http://www.sweetleaf.com/








]]> Dana's Tips http://eating-right.servicefoods.com/index.php?itemid=145 Sun, 9 Oct 2011 22:41:18 -0400 Do you know your metabolism from the inside out? http://eating-right.servicefoods.com/index.php?itemid=143 The body starts with lab work, if you think all you need is a diet plan then, you can open up any health magazine and get one of those! If you have had trouble losing weight, horrible sleeping patterns, excess belly fat, hair loss, cold hand and feet, excessive sugar or carbohydrate cravings, dizzy when standing, or any other symptom that you have just accepted as normal (but in your heart you know something is off), you can probably fix it by getting lab testing done. Take action by coming up with lifestyle and nutrition strategies to overcome your issues with a qualified health professional. Don’t settle for another prescription medication, yes, sometimes they are necessary, but most of the time they are just masking the underlying metabolic problem. My point is if you don’t feel right take the guess work out and go get some blood work done!
If you are thinking that you are covered because you get your labs drawn at a yearly physical, unless you go to a holistic doctor who is asking for specific labs you are probably only getting a few basic panels drawn. Comprehensive lab work includes, cortisol levels, DHEA-s, insulin, TSH, T4, T3, B- vitamin, vitamin D, C-reactive protein, liver enzymes, and the list goes on. After completing your lab testing the next step is taking action, meeting with a RD who has an integrative approach to nutrition and she will help you interpret your results and give you, supplement, nutrition, and lifestyle recommendations based on your numbers. I have had clients lose weight after identifying metabolic issues through labs simply by eating chemically pure all natural and organic food, and/or switching to safe cookware like stainless steel, their metabolic function improved and they feel better.
If you feel like your metabolic function is sub-optimal and you would like more recommendations on lab testing send me a message and I can help you decide where to go from here.
Yours in Health,
Dana
]]> Dana's Tips http://eating-right.servicefoods.com/index.php?itemid=143 Sat, 1 Oct 2011 15:40:52 -0400 Healthy Fats http://eating-right.servicefoods.com/index.php?itemid=142
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]]> Dana's Tips http://eating-right.servicefoods.com/index.php?itemid=142 Mon, 26 Sep 2011 21:56:32 -0400 My big fat confession... http://eating-right.servicefoods.com/index.php?itemid=141 null
My precious Lily and I on the 4th of July

I told myself that when I was ready I would write about my own personal struggles taking the baby weight off and 13 months later I finally feel like I am ready! I hope this helps other moms relate to the struggles of losing weight, getting back into shape and learning how to fit it all in without going insane!

We got pregnant with my precious daughter Lily right after I finished the Augusta Half Iron Man (triathlon race). My body was in peak cardiovascular shape and I was training a minimum of 12 hours per week, looking back I was probably in better shape at this time then when I competed in track and cross country in college. After the months of training and the race was over I was burnt out and ready for a break, during the first few weeks of my “break” we decided to start trying for our first baby. We were blessed to get pregnant very quickly and my entire focus had switched from triathlon to being pregnant. My long runs turned into short walks, my weight training sessions were toned down, and I did not get on my bike because I felt it was too dangerous with traffic and my dizzy spells with the nausea, swimming was great but towards the end I just floated from one end of the pool to the other. In a nut shell my weekly calorie burn went down and my caloric intake went up fast. I ended up gaining 50 pounds over the course of my 41 week pregnancy, (yes, she was late and everyone said she would come early because, “I was so healthy.”)

During the entire pregnancy I kept thinking to myself, “I will have no problem getting this weight off, I have dieted down for figure bikini competitions, and lost 25 pounds in a month and I planned on breast feeding so I knew that would help with the initial weight loss”.
Our big day had arrived; I was induced and ended up being in labor for over 32 hours! The delivery was tough; I threw my back out and had a hard recovery including a UTI which caused me to have a fever for a couple of days right when we got home from the hospital. On my follow up appointment at my OB I weighted in 20 pounds lighter, this was encouraging! I figured I had already lost 20 pounds so quickly the rest would be off in a month, but then the scale stopped moving and then the struggle began.

I have to admit that I wanted to lose weight but I was not very motivated to execute the weight loss by eating less and getting back into exercising at a higher intensity. I could relate to those who start working out after not exercising or never exercising, I felt horrible! Not to mention the sleep deprivation and hormonal changes really threw a curve ball at my plan to drop the weight in a few weeks. I started losing my hair, which is directly related to thyroid function, this is common but frustrating. I was hungry and craving sugar all of the time (possibly due to nursing) which caused me to break even in terms of calories, I was eating back all of the calories I burned off. To top it all off, just when I started to feel like I was making improvements a member at the gym would say, “so when is the big day?” and I would politely respond by saying, “it was eight weeks ago.” Note- never ask a woman about her pregnancy unless you know for sure what stage she is in! The comments made me angry but still not motivated enough to make bigger changes.

Then there was eventually a turning point- 11 months later. My two oldest step sons moved in full time to go to school and get ready for college, etc. I was driving them around and one of the boys flicked my arm fat, and said,” you used to be so toned and after Lily everything is jiggle.” This was it; I knew I needed to be a better example for my clients, family, friends, etc. (To be honest I was tired of making excuses about why I was still fat almost a year after I had Lily.)
I started out by:
• Cooking almost exclusively at home, 1 cheat meal/week out with the family.
• Aimed to eat 9-11 servings of fruits and vegetables/day
• I always had protein and fiber at each meal and snack
• Planned workouts and dinner menu on Sunday nights in my schedule – no excuses
• Religiously took my supplements, multi-vitamin, omega 3 fish oil, relora-plex, melatonin at night, vitamin D, calcium/magnesium, super greens powder, whey protein in the morning, etc.

My mind needed to get right too, I had to become realistic about how much I could do. Sure, I used to train 10-12 hours per week, and I knew that was out of the question, now it’s more like 4-6 hours if I am lucky. I treasure my workouts and use that time as “my time” focusing on me and tuning out all of my other obligations. I try to run, bike or swim 3-4x week for aerobic/cardio, I strength train 1-2 times per week and yoga or Pilates 1-2x week. The times vary week to week based off of my work and family obligations, but I try to squeeze in the workouts when and where ever.

Food was the hard part, cleaning up the diet was all about breaking the bad habits I had developed during my pregnancy and this just took time. I remember getting so jealous of my friends who had kids and would come home weighing less than their pre-pregnancy weight; those cards were never dealt to me! I have learned so much from this experience and think that is has made me more empathetic towards my clients who struggle with weight loss and now I know that I will not make the same mistakes twice.
My new motivation is about being a healthy role model for my kids and making sure that my family is eating clean, exercising and in an overall healthy state. This type of motivation is long term and more meaningful then trying to look good in a bikini. The bikini is nice, but having my health in check is my number one priority. I still have about 8 more pounds to go, I pride myself on doing it the right way and NOT crash dieting. Before and after pictures will be posted as soon as I hit that goal weight!

In Great Health-Dana
]]> Dana's Tips http://eating-right.servicefoods.com/index.php?itemid=141 Sat, 27 Aug 2011 16:08:30 -0400