Monday, August 31, 2009

Are You Deprived???

The Freedom of (Self-Imposed) Chains
Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies.

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.
Your Fitness Boundaries

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:

  1. 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.)
  2. 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.)
  3. 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.
Remember that self-imposed boundaries are self-empowering.

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:
Confidence Booster

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.

Fresh Vegetable Tacos
There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6

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
  • Salsa
  1. 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.
  2. Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
  3. Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
  4. 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.*
  5. Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.
Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.

Thursday, August 27, 2009

The Evil Supplement Industry

As you probably already know, the supplement industry is filled with phonies.

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:

Yours in health,



PS - I don't know of any supplement company - other than Prograde Nutrition - that would have the guts to do this. And I'm sure their competitors aren't too happy about it!

Tuesday, August 18, 2009

Doctors Who Listen vs. Those Who Don't

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

Do You Want Fries With That???

The Deep Fried Disaster

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
  • Diabetes
  • Clogged Arteries
  • High Blood Pressure
  • Obesity
  • Acne

Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).

Need I say more?

Going Fried-Free

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 or call me at 781-842-3862 for a workout that will change your life!

The Trans-Fat-Free Decoy

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.

Summer Time Gazpacho

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
  1. Core the tomatoes, and cut into large chunks.
  2. Place all ingredients, except cayenne, into a blender. Puree until smooth.
  3. Transfer to a container, add cayenne. Cover and chill.
  4. Serve cold.

Nutritional Analysis: One serving equals: 71 calories, 4g fat, 9g carbohydrate, 2g fiber, and 4g protein.

Aqua Yoga & Gentle Yoga at BSC Waltham
August 16, 2009
I'll be teaching the Aqua Yoga class from 9am-10am followed by a land based Gentle Yoga class from 10:30am until 11:45am. Hope to see you there! Look for me on Facebook and Twitter for daily updates!