Wednesday, September 9, 2009
I know it's a VERY touchy subject. I know people have VERY strong opinions about it.
But what nobody really wants to talk about is the fact we could simplify the heck out of this by doing one thing:
Take better care of ourselves.
We have this incredible love affair with making things so complicated. It's absurd really.
Small, simple changes to the way we live our lives and the entire country would be SOOO much healthier.
Let me give an extreme example:
I heard of a story of someone eating TWO Big Macs every day for lunch. Yes, two of them. And yes, EVERY day. At least that is what I was told.
Now, this person started at around 300 pounds when they made one simple change to their life that caused them to drop 50 of those pounds very quickly.
Can you guess what it is?
This person started eating ONE Big Mac for lunch every day instead of two.
Is that ideal? Of course not.
Is it a start? Sure is.
Now, I'm afraid I do not know what happened to this person. I hope they used this as a starting point and went on to make similar changes and shed a whole lot more weight.
But the moral of the story is simple: We're making things a whole lot harder than they need to be.
Small changes add up to BIG results. They always have and they always will.
Does it solve all our problems? No.
But does it solve a lot? Yeah, it really does.
So what do you do now? I suggest you read this awesome special report on Six of the Most Powerful Antioxidants to help you better understand the role nutrition plays in the anti-aging process.
Yours in health,
PS - Just click the link below to discover some simple, but powerful, nutrients that may have confused you in the past.
Wednesday, September 2, 2009
Okay, so you know Vitamins and Minerals are important. Most every woman knows that.
However, not everyone understands WHY they are so important for their body. So I recently asked Registered Dietitian Jayson Hunter to give us the easy rundown on the Top Women's Vitamins. Here's what he had to say:
Vitamin A - This vitamin contributes to the health of you eyes, skin and nails.
Vitamin B - While B Vitamins are often referred to as "energy vitamins" they don't actually give you a surge of energy, per se. What they actually do is help facilitate metabolic reaction in the body to create energy. They're also necessary for a healthy metabolism.
Vitamin C - This women's vitamin is a great antioxidant and immune system booster. It also helps skin health.
Vitamin D - Helps women absorb calcium. And it may help prevent certain types of cancer.
Calcium - It's actually a mineral not a vitamin. And as most women know already, it improves bone density.
Pretty simple, right? But you can also see why it's so important to understand vitamins for women. When we understand the reasons to make healthier choices it helps us make them.
Now, I get asked all the time by women which vitamin supplements, if any, they need to be taking. Great question.
Well, if your nutrition is 100% perfect all the time then you probbaly don't need to take any.
But that's not the case for most women. Most women are busy as heck and don't always find the time for proper nutrition. So if that's the case with you I recommend taking a Whole Foods based Multi-Vitamin. And the only one I recommend is Prograde Nutrition's VGF 25+ for Women.
It's actually really cool because it's literally made from 25 veggies, greens and fruits. You should definitely check out Prograde's Women's Vitamins At the very top of the page is the list of ingredients. You can see the 25 whole foods they use to make VGF 25+ for Women.
Yours in health,
PS - Pretty cool, huh? The nutrition of 25 whole foods in a bottle!
Monday, August 31, 2009
Nothing could be farther from the truth.
I'll let you in on a little secret...It's not hard to get and stay fit. It's not about hard work and deprivation.
It's all about boundaries.
Let me explain...
When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert.
If you failed to comply with these boundaries then you knew that there would be consequences.
As an adult you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world.
With self-imposed boundaries you can assure your success in anything...specifically with weight loss.
Your fitness boundaries have to be self-imposed—no one is going to do it for you. Don't look at this as a bad thing! Self-imposed boundaries are self-empowering.
Let's face it, you've been living life without fitness boundaries.
- You eat whatever you want, whenever you want it.
- You use any excuse to avoid exercise.
- You indulge whenever it feels good.
It's time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.
1. Fitness Boundary One: What you eat
If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed and sugary foods are not good for you.
Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.
2. Fitness Boundary Two: How you exercise
I know that you're not an Olympic athlete, but that doesn't mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise you'll look great, feel amazing and have more energy than ever.
Place boundaries around how often you must exercise. Choose exercise that is challenging and fun - don't be afraid to try new activities that improve your strength and endurance.
3. Fitness Boundary Three: When you indulge
Let's face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, everyday is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop.
Place boundaries around when you can indulge. You'll find that by limiting your indulgences you'll end up enjoying them even more.
Putting It In Action
Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions:
- What 3 food items can I eliminate from my daily diet? (These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy or desserts.)
- When can I schedule exercise into my week? (Pick 3-5 days, and select a specific timeframe. Example: I'm going to exercise on Monday, Wednesday and Fridays from 5am-6am.)
- When will I allow myself to indulge? (Don't go overboard here, especially if you need to lose weight. Enjoy a treat a couple times each month, and do so guilt-free knowing that you've maintained healthy food boundaries the rest of the time.
Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you're committed to exercising 3 times a week, soon it becomes second nature.
Need help setting up your fitness boundaries? I am here to help - call or email me now! (Phone: 781.842.3862 or E-Mail: Patricia@PrivateYogaClasses.com)
Have you ever wished that you had more confidence? People who set fitness boundaries report experiencing a boost of confidence. Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight and feel better than ever your confidence will sky rocket.
Here's what you need...
- 1 teaspoon olive oil
- 2 cloves garlic, minced
- 1 medium onion, chopped
- 2 cups asparagus, cut into 1 inch pieces
- 1 cup sweet peppers, chopped (red, yellow, orange or all three!)
- 3 ears of corn, kernels shaved off
- 1 (15 oz) can pinto beans, drained and rinsed
- 1/4 chopped cilantro
- 6 whole wheat tortillas
- 1 avocado, sliced
- Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
- Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
- Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
- Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don't overcook the vegetables. You want them to be tender but not too soft.*
- Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.
Thursday, August 27, 2009
They use shady manufacturing processes. They use cheap ingredients. Heck, sometimes they don't even use the ingredients they claim on the label!
And for awhile now I've been telling you about Prograde Nutrition. They are the real deal.
In fact, they've created a behind-the-scenes video that SHOWS you how they make their products. What other company does that?
Seriously, this is REALLY cool. You even get to see how they do micro-biological testing on the ingredients before they are even used. And if they don't pass their tests then they do NOT make it into the bottle.
See for yourself here: Prograde Nutrition Video: http://patriciamccallum.getprograde.com/bannedvideo.html
Yours in health,
PS - I don't know of any supplement company - other than Prograde Nutrition http://patriciamccallum.getprograde.com/bannedvideo.html - that would have the guts to do this. And I'm sure their competitors aren't too happy about it!
Tuesday, August 18, 2009
On August 13, 2009 I was referred to New England Orthopedics in Peabody by my primary care physician Dr. Christine Murcott. She wanted me to have an MRI done to ascertain why I was experiencing severe pain in my hip. She suspects a labral tear in my hip that will only be visible via MRI.
When I arrived I was seen by Dr Perryman’s assistant. I explained to her that I was sent to get an MRI. She then asked me some questions, moved my leg around and sent me for x-rays, because she stated that Dr. Perryman needed to see x-rays before seeing me. Shortly after the x-rays were taken, she led me out to an area to look at them with Dr. Perryman. He told me that I had arthritis and that I should not go running (which I don’t do anyway) and that there was nothing to be done unless I was ready to have surgery on my hip. The total consultation time was less than 5 minutes.
I am upset because Dr. Perryman, NEVER EXAMINED ME, HE NEVER ASKED ME WHY I WAS THERE, all he did was look at my x-rays and send me on my way. He did me a huge disservice and wasted my time. I went to their office to get an MRI. I left without an MRI and still in pain.
Yesterday, I went to see my chiropractor Dr. Dennis O’Connor, who after actually examining me, also thinks I have a labral tear that needs to be confirmed or ruled out via MRI. He is referring me to another specialist, someone who will actually listen to what my problem is, take the MRI as requested and help find a resolution to my situation. I will be contacting my insurer to inform them of my disappointing experience with Dr. Perryman.
In writing this and making it public, my intent is to let go of my anger, and take back my power. In so doing, I hope to let others know that they can do the same. Find a doctor who listens.
Friday, August 14, 2009
I am often asked how to lose weight quickly and easily.
Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.
So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I've come up with a solution that is both quick and easy. (Drum roll, please.)
Stop eating fried foods. (Gasp!)
Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.
It's no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.
Are Fried Foods Really That Bad?
In a nutshell, yes, fried foods really are that bad for you.
Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.
Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.
Other disasters that fried foods put you at risk for include:
- Heart Disease
- Clogged Arteries
- High Blood Pressure
Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).
Need I say more?
Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.
Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.
New Foods to Love
Instead of fried foods, enjoy the following:
- Substitute a salad or fruit instead of fries
- Baked potato – but pass on the butter and sour cream
- Baked chicken instead of fried chicken
- Baked chips instead of fried chips
- Raw veggie pieces
You may be surprised how delicious these healthier options taste.
Help, I'm addicted!
If your diet has consistently included fried foods - multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.
You'll need to use some mental strategies as well.
To do this focus on all the negative things about eating fried foods:
- Think of how bloated and heavy you feel afterward
- Remember the heart burn you've experienced
- Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
- Look at your acne
- Feel the discomfort of being out of breath doing normal activities
You didn't think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?
The bottom line is that exercise plus healthy eating will give you the body that you want.
What are you waiting for? Drop that bag of chips NOW and email me at Patricia@PrivateYogaClasses.com or call me at 781-842-3862 for a workout that will change your life!
You've probably heard that many restaurants and food manufacturers have stopped using trans-fats. Don't get too excited. While trans fats aren't as bad as other fats, fried items are is still loaded with fat, calories, and sodium – all things that you want to avoid when trying to lose weight.
Before you eat a trans-fat-free item check the overall nutritional content. Does it contain saturated fat? What is the total fat and calorie count? What about sugar and sodium? Don't let a trans-fat-free label distract you from the overall nutritional content of the food.
Gazpacho is a tomato based, raw vegetable soup that is served cold. This recipe makes a light and refreshing summer meal, and is quick and easy to make. Feel free to simply chop the ingredients for a thicker soup if you'd rather not use a blender.
Yield: 4 servings
Here's what you need...
- 1 pound ripe tomatoes
- 1 1/2 cups cucumber chunks, peeled and seeded
- 1/2 cup chopped red bell pepper
- 1 clove garlic
- 1/4 teaspoon cumin
- 1/2 teaspoon salt
- 1 teaspoon red wine vinegar
- 1 teaspoon light honey
- 2 teaspoons fresh lemon juice
- 1 Tablespoon olive oil
- * Optional * Cayenne pepper to taste
- Core the tomatoes, and cut into large chunks.
- Place all ingredients, except cayenne, into a blender. Puree until smooth.
- Transfer to a container, add cayenne. Cover and chill.
- Serve cold.
Nutritional Analysis: One serving equals: 71 calories, 4g fat, 9g carbohydrate, 2g fiber, and 4g protein.
Tuesday, July 14, 2009
It's funny how those infomercials make you want to believe you can eat anything and everything and still watch the pounds melt off.
Ummm, it doesn't work that way.
But you CAN enjoy your favorite foods in moderation and look great naked.
Now I realize not everyone loves chocolate, but a lot of people do. And if you're one of them (like I am) I've got some great news for you!
If you've never heard of Prograde Cravers before, well, you're really missing out. They're 180 calories of organic dark chocolate heaven.
Again, you can't just eat an entire box of these healthy snack bars and suddenly slip into the bikini you wore as a teenager.
But they DO fit into a fat loss plan.
Okay, so here's two things you need to know:
1) Prograde Cravers http://patriciamccallum.getprograde.com/specials are on sale this week. And trust me, you MUST try them if you are a chocolate lover. It was love at first bite for me and I was skeptical...You save 11% on all their delicious flavors this week only.
2) Check out the video from Registered Dietitian, Jayson Hunter to discover how Prograde Cravers fit into your rapid fat loss plan.
Everything you need to know about killer sale - including the video from Jayson Hunter is just a click away. Just click here: http://patriciamccallum.getprograde.com/specials
Yours in Health,
PS - The 11% off Prograde Cravers sale ends this Friday, July 17, 2009 at 11:59PM EST, so make sure you order right away! You'll be glad you did. They are that good. I Promise:-)
Thursday, June 25, 2009
Nicer weather means more and more people are getting outside and getting some exercise. They're playing with their kids, swimming and having fun.
And that's always cause for celebration. (In addition to that, it's my birthday on Saturday so I am ready to celebrate even more!)
Anyway, Prograde is having a sale on it's best-selling product, EFA Icon. I've told you about it before. It's the one that has amazing benefits:
Help protect your heart
Improve your memory
Strengthen your immune system
Minimize the damage caused by free radicals
Reduce joint pain and PMS symptoms
Aid the fat loss process
But don't take my word for it. Or Prograde's.
Check out this video that tells you all about the research done on Krill Oil, the main ingredient in Prograde's EFA Icon.
That page will also give you all the details on the sale. But hurry, because it ends this Friday, June 26th at 11:59pm EST. (It's like my birthday gift to you)
Yours in health,
PS - EFA Icon is an absolutely amazing supplement. But again, don't take my word for it. Learn about the research behind it. http://patriciamccallum.getprograde.com/specials
Saturday, May 30, 2009
Back in the nineties Fast Food companies tried to change. They tried coming out with lighter and lower fat versions of their sandwiches and tacos and everything else.
Know what happened?
The "healthier" versions on their menus failed miserably. And I mean miserably. They were all pulled and replaced by newer options that were bigger, fattier and more calorie laden than ever before.
Seriously, they stopped pulling punches and did what any smart business should: They gave people what they wanted. And in the case of Fast Food companies that meant adding as much mayo, bacon, cheese and beef as they possibly could.
That's when we started seeing the Triple Burgers and Mega Burgers and tacos wrapped in melted cheese stuck to yet another taco.And people were more than happy to gobble them all right up.
I believe, fortunately, that we've come to a point where people have realized that it's all just too much. To some extent people are waking up and realizing that they cannot afford to get sick. They cannot afford to eat garbage all the time. They are understanding it WILL catch up to them.
Kentucky Fried Chicken has been in the news lately because they are trying a new Kentucky GRILLED Chicken. Supposedly it tastes as good as their fried version.
Now I don't know if it does or doesn't. And to be honest, I don't much care. You see, the fact of the matter is when people go to Fast Food restaurants and order something "healthier" like grilled chicken they typically off set it by eating every french fry in sight. Or drinking a 64oz cola.
There are better choices to be made. And if you plan your day you won't be in a position where you have to gobble a meal down at KFC, McDonald's or Burger King.
Low fat cottage cheese
Hard boiled eggs
Fresh fruit and veggies
You could also go with Prograde Cravers or Prograde Lean. Cravers are the best tasting healthy snack bar on the planet and Lean is their delicious chocolate meal replacement shake.
Look, the bottom line is simple: A little bit of planning and some smart food choices go a long way to getting that flat stomach you're looking for.
Yours in health,