Archive for the ‘Fitness’ Category

Weight loss is on many minds most of the time, but with beach season.. and bathing suit season…. just around the corner it’s everywhere.

Here are my 3 favorite tips to remember when starting your weight loss adventure.

Eat Your Vegetables

So often I hear my clients say “I eat lots of vegetables. Tons.” Only to find their food journals show a very different situation. Often, vegetables are consumed at lunch and at dinner. And that’s it. But if you make sure you are eating at least one vegetable at each of your 5-6 meals, you can drastically change your health and your waistline. When building your meal or your snack start with vegetables. It should be the largest portion on your plate.

Bonus tip – Don’t forget the protein. Protein is essential for building muscle. And muscle burns fat! Be sure you are getting protein with each meal also.

Drink More Water

Again, people often think they are getting plenty of water, but the reality is that most people spend their lives dehydrated. Staying well hydrated is essential for proper body function. Keep water in your car, your bag, your desk, next to your bed and drink, drink, drink.

Bonus tip – Oolong tea has the ability to help boost metabolism and keep you well hydrated. It’s great warm or cold. Try adding a cup or so a day.

Sneak in Extra Exercise

You are going to the gym 4 – 5 days a week. You are eating healthy. You are drinking lots of water. You want to see bigger results. Perhaps you don’t have time to get to the gym as often as like. Try squeezing in bits of exercise through out your day. Do some squats while brushing your teeth. Take 3 minutes to do a few Burpee’s. Do some static lunges in the kitchen while cooking dinner. Find ways to work in some extra exercise and you will start seeing bigger results.

Bonus tip – I keep free weights under my coffee table. During those rare occasions I’m watching tv I can pull them out and do bicep curls, overhead extensions, shoulder presses… all from my couch.

A healthy body isn’t all about vanity. To live well, we must be well. 

Live Well!


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Don’t have time to meet with a trainer? Is the cost too much for you to swing right now?

I have an option!personal training

I currently have openings for Long Distance Training.

What is Long Distance Training?

LDT is a way for you get most of the benefits of a trainer, wellness coach and nutrition counselor without meeting face to face multiple times per week. All of our training is done via email, phone, text, facebook and/or Skype!

How does it work?

After a very in-depth conversation regarding your current habits, likes and dislikes, goals, abilities, resources and much more, I am able to put together an in-depth, personalized plan. It is then followed up with regular guidance and encouragement, healthy recipes and workouts designed for your goals. You get unlimited questions answered, a wealth of knowledge at your finger tips and a constant reminder of your goals and help achieving them.

You get to choose your favorite form of contact, how and when we meet, when to read over your plan and when and where you workout. And you always have the information to refer back to!

How much does it cost?

Currently, I am offering unlimited coaching for just $60 per month! That includes regular friendly reminders to stay on track.

If you are ready to get started or have further questions email me at WholeLivingWithStephanie@gmail.com

Take control of your life and health today!

Live Well!

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Don’t let eating healthy be bland and boring!!

Boring, bland food will only lead to feeling un-satiated and you turning to all those unhealthy cravings. I was speaking with a client today and she had this question… “What keeps you from eating all those comfort foods you are craving?”

The answer is two fold –

1. I believe in mind over matter!! You have to train your brain to like the healthier options better. It happens to us every day. We see commercials full of shiny, cheesy macaroni and sizzling steaks next to heaping piles of mashed potatoes. And some guy telling us how much we want it. Your brain is being tricked into wanting that food over the leaner options, not because it WILL actually taste better, but because you are made to BELIEVE it will. You have to take active control over your thoughts! You have to become in tune to your body and realize how you feel after the heaping potatoes versus the grilled chicken and sautéed veggies. I always feel lighter, healthier, cleaner and more focused when eating lean. And I know it. So I do it! And there is no battle over cravings.

2. Don’t let your food be boring! Because it doesn’t have to be. If it is, you will hate it and succumb to the cravings. Take the fish I made today… if I had left it as it were and simply cooked it, it would have been just ok. I would have eaten it but not been very excited over it. By adding pepper, sea salt, rosemary, kelp flakes, garlic and lemon juice it became something I wanted to go back for seconds on!

Zest up your food with some of my favorite seasonings –

kelp, seaweed, season healthy food

Kelp and seaweed are two of my favorites! I love spices and herbs… as you can certainly tell… and I use a LOT of them. But sometimes even I get bored of the same 15 (20-something?). These add a depth of flavor that you don’t get anywhere else. And kelp is a great substitute for salt and high in iodine.

My Must Have list of seasonings (in order of most used/loved. sort of.) –

  • garlic
  • rosemary
  • sea salt
  • black pepper
  • lemon juice and lemon zest
  • lavender
  • thyme
  • oregano
  • mustard
  • ginger
  • sage
  • lime juice and zest
  • chives
  • red pepper
  • celery seed
  • sesame seed
  • fennel seed
  • balsamic vinegar
  • apple cider vinegar
  • chili powder
  • cilantro

There are tons more that I love, but these are ones I use all the time. Everyday. With every. single. meal. I make. Nothing is ever left unseasoned. I could actually keep going. Grapefruit juice and zest is wonderful. Toasted ground flax seed gives a warm, nutty flavor to salads and sautéed veggies. Have you ever had warm sweet potato with tarragon greek yogurt sauce?

You can make your food totally decadent and still just as healthy as if it were plain raw spinach, plain steamed sweet potato and plain baked chicken. I see this quite a bit with people who are training for big things like competitions. But why? Add some flavor and stop torturing yourself.

PLUS, there are incredible healing properties in herbs. So shake it on and spice it up! And get excited about healthy food!

Live Well!

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The idea of sports drinks is pretty simple –

Replace lost electrolytes and re-hydrate after exercise and provide a good balance of carbohydrates and electrolytes to maintain extended physical activity.

Carbohydrates actually allow water to be absorbed more easily and quickly than plain water. Most researchers agree that this ratio is 6% for optimal absorption. Gatorade, the worlds leading sports drink maker gives this ratio –

14 grams Carbohydrates
110 mg Sodium
30 mg Potassium
52 Calories

Many sports drinks however, are full of High Fructose Corn Syrup. Ew.
FYI – Gatorade does NOT contain HFCS

Making your own sports drink can help eliminate HFCS and preservatives and save you money.

Basic Sports Drink

5 T Sugar
1/3t Light Salt or “half salt” a salt substitute containing Potassium like Mortons Lite
1 Liter Water
*This is often flavored with dry Koolaid mixes. These are full of dyes and are not whole foods!

I like this one better…..

All Natural Sports Drink

1t Organic Raw Apple Cider Vinegar
1t Local Honey
1 Pinch of Salt
8 Ounces Water

Mix the honey with the vinegar first to dissolve. Then mix the rest of the ingredients.

You can flavor your drink with real juice. Not the bottles of stuff they call “juice” but real, fresh, nothing added fruit juices. I like lemon, orange or pomegranate.

What is your favorite sports drink flavor?

Live Well!

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Chicken, turkey burgers, steak…. bacon.protein,

It’s addicting. It’s comforting. It has been drilled into us that meat is simply a must. We have also been convinced that without it we will never get enough protein to sustain us. Having spent quite a bit of time in the world of body building where chicken and protein shakes abound, I know just how convinced so many are of this.

Although I’m not strictly vegetarian, nor thoroughly convinced that eating meat is a death warrant, I do eat little of it. In comparison to many. And I do enjoy it when I do!

There is much contradiction in the world of “to eat meat or not to eat meat”.

Many of the worlds most prolific minds have been vegetarians. Albert Einstein, Albert Schweitzer, Leonardo Da Vinci, Abraham Lincoln, Benjamin Franklin, Charles Darwin, Diogenes, Nikola Tesla, Plato, Socrates, Thomas Edison, Aristotle and Thoreau. Even body builders like Bill Pearl (4 time Mr. Universe!), Jim Morris (Mr. America), and Billy Simmonds. And athletes like Carl Lewis, Joe Namath, Chris Evert, Fiona Oakes and Robert Parish. Even heavyweight arm wrestler Rob Bigwood and strongman Joni Purmonen are vegetarians.

There is also much research that shows diets that include meat, such as Paleo, have many benefits and are completely “healthy”. I mean come on, how many of you have grandparents that lived into ripe old age and ate meat everyday?

I am not going to argue whether you should or should not eat meat here. What I am going to say is that you CAN get plenty of protein in vegetables. And that the majority of your diet should come from vegetables and fruits!

Here is the protein content of many wonderful vegetables –protein in vegetables

  • Alfalfa sprouts – 1.32 grams in 1 cup
  • Amaranth leaves – 2.79g in 1 cup
  • Artichoke – 3.47g in 1 medium
  • Asparagus – 2.16g in 1/2 c
  • Bamboo shoots – 1.84g in 1c
  • Beets – 1.43g in 1/2c
  • Bok Choy – 2.65g in 1c
  • Broccoli – 4g in 1/2c
  • Brussel Sprouts – 3.98g in 1c
  • Butternut squash – 1.84g in 1c
  • Cabbage – .95g in 1/2c
  • Carrots – .59g in 1/2c
  • Cauliflower – 1.14g in 1/2c
  • Celeriac – 1.49g in 1c
  • Celery – 1.25g in 1c
  • Corn – 4.02g in 1 ear
  • Cucumber – .34g in 1/2c
  • Eggplant – .82g in 1c
  • Fennel – 1.08g in 1c
  • French beans – 12.48g in 1c
  • Green pepper – .64g in 1 small
  • Kale – 2.47g in 1c
  • Lima beans – 14.66g in 1c
  • Mushroom – 1.08g in 1/2c
  • Okra – 3g in 1c
  • Onion – .82g in 1 small
  • Parsnip – 2.06g in 1c
  • Peas – 8.58g in 1c
  • Potatoes – 4.33g in 1 medium
  • Pumpkin – 1.76g in 1c
  • Radish – .39g in 1/2c
  • Soybeans – 29g in 1c
  • Spinach – 5g in 1c
  • Spirulina (seaweed) – 64.37g in 1c !!!!
  • Spaghetti squash – 1.02g in 1c
  • Summer squash (+zucchini) – 1.87g in 1c
  • Sweet potato – 2.29g in 1 medium
  • Swiss Chard – 3.29g in 1c
  • Turnip – 1.11g in 1c

I know what you are thinking….. that’s not very much.

But look at it this way, you ARE getting protein every time you eat them. Even fruits contain protein. And many are not even considering these as sources when trying to determine ratios. I didn’t even get into nuts, seeds and beans.

And check out the heavy hitters in red!

The average person requires between one-third (0.33) and one-half (0.50) of a gram of protein per day for each pound of body weight.

150 pounds x 0.33g = 49.5g per day
150 pounds x 0.50g = 75g per day

200 x 0.33 = 66g per day
200 x 0.50 = 100g per day

When trying to lose weight, increase muscle mass, are extremely active, pregnant, recovering from surgery or when suffering from severe illness such as cancer these ratios tend to increase to 0.65g to 0.80g.

Check out this article about the protein myth on bodybuilding.com

Why does all this matter?

Because many people are consuming vast amounts of animal protein simply because they have been told that they need to! They believe that in order to lose weight, stay healthy and put on muscle they need MORE. But that isn’t the whole truth.

Also, because there are proven negative effects to too much protein intake. And we can only digest 25-30 grams of protein per meal. So if you are packing on the protein thinking you are doing better, you are wasting your time and money. And potentially your health.

Protein is an essential part of our diet that is vital to proper body function and good health! However, it is often very misunderstood. Be sure you are getting enough. And if you have questions seek help.

Live Well!

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This my latest salad creation. It is light, simple, refreshing and super easy to make. I think you are going to love it!

Strawberry Coconut Salad

1 1/2 c mixed greens
4 strawberries, quartered
2-3T sliced almonds
1-2T shredded unsweetened coconut

For the dressing –

Juice and zest from half an orange
Juice and zest from half a lime
1t honey
pinch of salt and pepper
1/4c olive oil (more if the orange and lime give a lot of juice)

*You want 1 part acid to 3 parts oil for the a perfect dressing

Mix everything but the olive oil in a bowl until honey is dissolved. Whisk in oil.

What’s your favorite salad of the moment?

Live Well!

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Everything is moving along perfectly. Momentum is building. Life is good. You are great!

When all of a sudden comes a blow, so hard, so unexpected. So debilitating you find yourself flat on your face. The wind knocked out of you. You are rocked and you can’t find the top from the bottom.

Life has a way of throwing a mean left hook. We never see them coming. Can’t fathom any reason in them. Try as we might, can’t determine any meaning in them. They say we are only dealt what we can handle. But you aren’t so sure.

Some turn to their Faith. Some ask their God for guidance. Not all have such Faith, for how can they? Some lose it entirely. Many never had it to begin with.

When your world is seemingly falling apart, has crashed and burned, the last thing you care about is your health. To hell with the gym and salads!

I find myself wanting to run. Not on a treadmill. I want to strap on my sneakers, go to the woods and run. Run until my chest heaves and burns. Run from the demons chasing me. Run from unjust. Run from life. Just run.

Until I simply can’t take another step. Then, well, then I crawl home, bolt the door behind me and shut out the world for a time.

Slowly, you find yourself burying deeper into a tight-fitting hole. It’s been days and you haven’t seen daylight. It’s cold in there so you sink a little further.

living healthy, fight back, natural living, whole livingBut there comes a day when you must poke your head out. Must pull yourself together. Must take on those demons and that crazy mixed up world around you. For in that hole you are no one.

Taking back your life by taking back your body and your health, both physically and emotionally, is freeing. You have control over you. When it seems no matter how hard you work, no matter how hard you fight, you can’t control all those things coming at you, you do have control over something. You.

There is power in you. Untapped. There always is. Even when you think you have drained your last drop. It’s there. You just have to get to it. Dig deep. Grow strong and determined to fight. To send those demons back to hell where they belong.

One solid step at a time. Condition your mind and body and the rest will follow.

Prize fighters often come from pain, anger, poverty, abuse. They harness that unjust. Turn it into power. Their bodies become their tool. Their strength. They condition it and their mind to fight back.

Taking care of your body, fueling it properly, conditioning it, will bring you strength and power. As your body grows strong so does your mind. Getting in the gym, hitting a heavy bag, weight training,  body weight exercises, eating good foods, meditating, yoga, all these help pull you from that hole, give you power over your demons.

Take back your life.


Live Well!

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