"Ch-ch-ch-ch-changes..."

I’ll admit it. I wasn’t the easiest child to raise. My mother says she wanted to ship me off to a faraway land from the ages of 13 to 24. But over the years, she has worked hard to see me as the person I am today; not the selfish teenager of many years ago.

Unfortunately, I’ve recently been in situations where people from my past still want to see me for the flawed behaviors I’ve worked so hard to overcome. Sometimes people we grew up with only want to see us in the way that gives them the upper hand and, are easily disturbed when our actions challenge that.

It’s not always easy getting others to see beyond who you used to be and accept the changes in your way of life. In fact, sometimes it’s just the opposite. This is especially true when it comes to weight loss and adopting a healthy lifestyle.

David L. Katz, MD, MPH, director of Yale University’s Prevention Research Center and author of The Way to Eat, lists some things that people often say or do to throw you off course:

• “Fear” for your health. “What’s the matter — you are wasting away. Are you sure you aren’t losing too much too fast?” Or: “Are you sure that diet won’t raise your cholesterol?”
• Acting insulted. “You don’t like my pot roast all of a sudden? You’re too good for my cheesecake?”
• Mixing up food with love. “You don’t come to dinner — you don’t love me anymore.”
• Making you an outsider. Katz says this sometimes happens among co-workers. “You can’t eat Mexican because of your diet, so we will see you after we go out.”
• Leaving food around. The big candy dish on the receptionist’s desk in an office of dieters.
• Making up special holiday rules. “It’s your birthday — one piece of cake won’t hurt!”
• Imparting discouraging news. “I am so proud of you for trying this, even though you know that 95% of people fail to keep the weight off.” Or: “It’s not my business, but don’t runners get a lot of injuries?”
• Volunteering amateur psychoanalysis. “You know, you don’t seem to be as funny since you lost weight.”

When you make a commitment to get fit through diet and exercise, it creates big changes in your life—changes that you welcome. But if your friends and family aren't in the same mode of change, they can be oblivious, jealous, and uncomfortable with your changes. Some people, even people who care about you, will have a hard time if your new lifestyle interferes with theirs.

As with other behavior changes, your weight loss can trigger all kinds of fears and emotions in those around you They might feel guilty. While you're losing weight and getting in shape, they're not. If they can tempt you to "fall off the fitness wagon", it means you’re "normal" again, and that makes them feel good about the status quo.

Sometimes they just don’t understand. If they’ve never had a weight problem, they might not realize how hard you’ve worked to get where you are. They think it’s "silly" for you to worry about what you eat.

And sometimes it’s just selfishness on their part. They miss the old you. The FOOD you. The one who brought donuts and cookies to work, or the one who spent many after-work "happy hours" drinking and gorging on nachos and chips. The one who was always up for a rich, calorie laden dessert. Maybe you’re spending more time in the gym and have less free time for them, so maybe they’re afraid to lose you.

Even worse is when you feel like you've changed and no one else acknowledges it. You've done a lot of new things, you've put a lot of work into yourself, and you feel like a different person. But everyone still treats you the same way.

The efforts of other people to get in the way of your success are a sad truth when it comes to dieting. There will always be people who, consciously or not, will try to keep you from having it all. Changing behavior and breaking habits can be hard, and when we get negative reactions to our new ways, it’s easy to give up

The Center for Weight Loss Success in Newport News, Virginia suggests the following strategies to help curb the sabotage:

*Don't get in your own way-You're in control of your behavior.
* Be assertive with family and friends-Explain your goals in a heart-to-heart talk and ask for their help.
*Don't go crazy on vacation or at parties- Focus on socializing, not eating.
* Change your co-workers-Offices tend to celebrate often with cookies, cake or donuts. Tell co-workers you're trying to change and ask if they want to join you. If that doesn't work, avoid the break room and bring your own meals and snacks.
* Protect yourself-Identify situations that might ruin your progress and think about avoiding them until you've formed new eating habits.

Most importantly, you will actually have more personal power if you quit worrying about how others react to you and change how YOU see yourself!

"My Plate Runneth Over..."

With the debut of “My Plate”, USDA officials have created a model to replace the confusing and outdated “My Pyramid” The pyramid was overly complex and tried to communicate too many different nutrition facts at once. Robert C. Post, the USDA's deputy director of the Center for Nutrition Policy and Promotion believes Americans are looking for simple and clear directions about what to eat. "There is a need to provide a simpler approach to empower consumers in knowing about healthier choices," he said.

"My Plate" — a simple circle divided into quadrants that contain fruits, vegetables, protein and grains, gives diners an idea of what should be on their plates when they sit down at the dinner table and comes with an accompanying website.

The hope is that "MyPlate" will help navigate consumers through a maze of confusing nutritional dos and don'ts. Instead of trying to decipher food labels, busy shoppers can stick to the basics by dedicating half the plate to produce, 1/4 to protein, including meat, poultry, seafood, eggs, soy, and beans and 1/4 to grains such as rice, bread and cereal. Today’s parents don't have the time to measure out exactly three to five ounces of chicken or look up how much rice or brocoli is in a serving. But they do have time to look at their kids' plates. And as long as they're eating proper portions, with half of their meal fruits and vegetables along their lean proteins, whole grains and low-fat dairy, then they’re good.

In The Huffington Post, Dr. Andrew Weil says, “The new, simple, plate-shaped graphic is split into four sections: red for fruits, green for vegetables, purple for protein and orange for grains. A separate blue section, shaped like a drinking glass, represents dairy foods. I like the fact that the green section is largest, providing a visual reminder of the most fundamental nutrition truth: Vegetables, the foundation of a healthy diet, should fill most of a plate at every meal.
Marion Nestle, nutrition professor at New York University and consumer advocate, says the plate "is a huge step forward. I love it that the messages begin with 'enjoy your food!"

So,how does that translate to your table? Well, first of all, you need to spend a little time educating yourself as to what constitutes lean protein, whole grains, even veggies and fruit. (No, French fries are not a vegetable and gummy bears are not fruit). The “My Plate” website allows you to click on a section of the plate for a complete list of foods that fit the bill. Each category has a printable list that you can use to menu plan and grocery shop.



Figure out which foods in each category you actually like eating, and then buy and prepare the food in appropriate portions.

For your proteins, (Lean beef, pork, boneless, skinless chicken, fish, tofu, eggs) have the butcher cut and trim chicken breasts into 4-5 ounce pieces and buy only enough lean, ground beef for the servings you need. Cut the fish into 4-6 ounce portions before you cook it and serve only that portion on the plate. No family style or buffet.

With whole grains, again, look through the list, pick few you enjoy eating, and prepare only enough for your meal. Choose smaller potatoes and measure whole grain pasta carefully.

Veggies are your bonus and you can have more of your favorites. (and your kids’ favorites), like broccoli, green beans, asparagus, red peppers, cauliflower, carrots, beets, brussel sprouts, and squash. Steaming is effective and roasting really brings out the flavor of most vegetables. Fill a spary bottle with olive oil and lightly coat the greens rather than covering them with heavy sauces. Salads fill the role too, but serve a measured out portion of dressing on the side.

Same with fruits. Cut up melons or add berries, apples and pears to the plate. Choose ripe, fresh fruit that tastes delicious on its own without the need for added sugar or fruit dip.
Pick the veggies and fruits in colors with the most nutritional benefits. Many options can be found at:

Dairy is found at the side of the plate with the suggestion that low-fat dairy products provide the most benefit.

Once you have an idea of the suggested foods, list each category and write down the foods you and your family will actually want to eat: 4-5 different whole grains, 6-8 kinds of veggies, 3-5 types of protein, and 4-5 seasonal fruits and dairy. Use the list to shop for food and then mix and match for each meal!

Most of us are going to fluctuate a bit on the actual divisions on our plate, but it never hurts to have a visual reminder of what you should be eating!

"She's Got a Ticket to Ride..."

Spinning, or indoor cycling, was created by world-class cyclist "Jonny G." Goldberg as a convenient and quick way to train for races. In 1989, he and John Baudhuin opened the first spinning center in Santa Monica, California and then developed a program to certify other spinning instructors.

When Spinning first came to St. Louis back in the 90s, my tiny little gym decided to take half of our already tiny aerobics room to put in a Spinning “studio”. They painted the walls black, added extra loud speakers, put in about 10 bikes and NO ventilation. The instructor claimed to have been the one who brought Spinning to St. Louis. He asked our names and, seeing that as a sign of friendliness, I looked forward to class.

Then he sat down, and said he was “gonna kick our a#@s!” and I found out that he wanted our names so he could say, “So (insert name), if you didn’t want to work, why did you come to class?” and “(Insert name), are you sure you had your coffee this morning, because EVERYONE in class is pedaling faster than you!” The class went from personal insults to how fast he could make us pedal to how loud he could turn up the music!

That gym eventually went out of business and, although I’d like to blame it on the class, I realized that it wasn’t Spinning I didn’t like, it was the way it was presented. Whereas in earlier classes, they had us pedaling until our legs turned to Jello or we had a heart attack, the newer classes (and MUCH better instructors) actually pay attention to and coach individual levels of endurance, and work ALL of your body in a variety of ways!

Almost every gym offers some sort of Cycle/Spin class. Some are so popular that you need a line pass to get in, but typically, there are a number of different classes offered throughout the day, and if you’ve never tried it or haven’t done it for a while, you might want to give it a whirl (No pun intended, but that was funny)!



One reason is that Spinning burns serious calories (sometimes up to 600 in an hour) and gives you an incredible aerobic workout that gets your heart pumping. It also tones your quads and glutes in a way walking just can’t! And, unlike many aerobics classes, you don’t have to be especially coordinated to follow along! Your instructor leads you through the ride, but you are in control when it comes to your pace. You can get through a spin class, regardless of your fitness level, by adjusting your pace or the tension knob on the bike. Remember, no matter how hard the instructor is pushing, your workout is only as hard as you make it.

So, if you’re ready (and as my spinning instructor says, “You were born ready!!”), get to class early if it’s your first time. Good instructors will help you adjust your bike and seat and show you how to add or reduce tension on the wheel. You can set your seat height so your knee is slightly bent at the bottom of the pedal stroke. Set the handlebars so that they are about level with the seat. When you lean forward and place your hands on the bars, there should be a slight bend at your elbows.



You do not have to wear spinning shoes to take a class but try and wear shoes with a stiffer sole and good ventilation. The shoes made just for cycling have a very stiff sole that enables more powerful pedal strokes, and clip on to the pedals, which facilitate a push/pull action and more efficient pedal strokes. The only other equipment you need is a full water bottle (a very LARGE one), and two towels, one for wiping away sweat and one for draping over the handlebars (so your hands don't slide around). I also highly recommend that you get a heart rate monitor (for all of your workouts!) since your heart rate indicates how hard you are working in class. (And when you are working TOO hard!)

Usually you want to get your heart rate up to your aerobic threshold, (commonly referred to as your AT) which is 180 minus your age. If you’re especially fit, you can add 10 to that number. Then, from that point you work and recover based on the instructor’s directions. The overview below is similar to charts used at gyms to help you determine which zone you should be working in. The heart-rate training zones are based on your individual AT. (The following overview comes from the Lifetime Fitness website. If you are a member, trainers can test your aerobic capacity to see which zones you should be working in)

Zone 1 is Easy. Use this warm-up and active recovery zone to begin and end your workout, and when you’re fatigued, sore or overtrained. Your heart rate is 60 to 70 percent of your AT, and you generally burn more fat calories than carbohydrates.

Zone 2 is for aerobic development and requires a medium effort. In the aerobic development zone (70 to 90 percent of your AT), you build your aerobic base and efficiency, which improves your overall conditioning and endurance. In this zone, you are typically still burning more calories from fat than carbohydrates.

Zone 3 is for aerobic endurance. Just below or at your AT (90 to 100 percent), the aerobic endurance zone is where your body begins to use an equal combination of fat and carbs as a fuel source and creates a higher caloric burn rate. This “hard” zone challenges your cardiovascular system and results in improved endurance and cardio efficiency.

Anaerobic Threshold-(see above)

Zone 4 is for anaerobic endurance and you work hard. The anaerobic endurance zone (100 to 110 percent of AT) raises your AT and increases your tolerance to lactic acid, training the body to reuse it as an energy source. In this zone, your body primarily uses carbs for energy.

Zone 5 is for speed and power where you give an all out effort and it is extremely hard. In this zone — the most difficult of all — you put in an all-out effort and intensity for short intervals that challenge your body to reach its full athletic potential. Carbs are nearly the sole fuel source. This level of exertion is extremely difficult to maintain for more than a few minutes or even seconds.

You’ll hear some instructors call out moves such as a seated or standing flat (usually a faster pedaling pace like on a flat surface), a seated or standing climb (with lots more resistance), and jumps (transitioning in and out of the saddle in a smooth, controlled movement). The “standing flat” is actually more of bent over grip because, as my favorite instructor always tells us, “Have you ever seen anyone standing up on a bike while racing down a hill?” (BTW, the answer is “No!”) Usually the cadence of your move goes along with the music being played, making it easy to follow along to the beat. (Thanks Karyn)



Some gyms opt for rides that are pre-choreographed programs like Les Mills, RPM. The classes are the same each time for a period of 12 weeks or more depending on when the instructors learn the next session’s routines. However, my current gym, Lifetime Fitness, schedules different types of rides throughout the week. The instructors plan each class to work the different areas. It’s a great concept because you can work on different levels and not get bored with the routines!

The different types of rides listed on the weekly calendar are:

Aerobic Endurance- a ride that is meant to increase aerobic capacity and improve endurance. You work hard at more of a fat-burning level, but you only let your heart rate go up to anaerobic threshold (remember, AT?).

Anaerobic Threshold Intervals-push and pull anaerobic threshold through different length intervals, working up in the higher zones throughout the ride.

Hills-Anaerobic ride focusing on muscular strength and power in legs.

Speed play-works on neuro-muscular pathways with changes in cadence (speed) and load (bike tension.

Mixed Intervals seem to be pretty much instructor’s choice!

In addition to the various rides, many gyms (including Lifetime) offer different cycle “fusion” classes. Something like “Cyclates” or “Zumba-spin” might be taking it too far, but an extremely popular class is Cycle and Sculpt, a class that a former instructor brought to the club. The enthusiastic and fun Lisa says it’s the best of both worlds, “you get your 40 minutes of intense Cycle cardio in and then 20 minutes of sculpting, working every major muscle group. Because the ride is only 40 minutes opposed to 60 minutes generally you keep the ride in Zones 3 and 4, with a few quick recoveries back into Zone 2”. For the sculpting portion of the class, she uses bands, weights, and mats for core exercises on the floor.



Of course, the class is only as stimulating as the instructor, and my daughter and I have been lucky enough to find that at Lifetime! We work hard but we have fun!! Whether it’s discussing American Idol eliminations or dressing up for the royal wedding, while still burning those cals (483 today!!), I’m glad I’ve gave Spinning another chance! (And so should YOU!)

"(B)eat It..."

I grew up in a house full of skinny people. Really. My mom had a figure that the entire community envied, my brother just grew taller; not wider, and my dad ate a diet of food that would make any present- day nutritionist run for cover (yet he was as thin as a rail)! I, however, took after our relatives with slow metabolisms and big hips!

My mom grew up with 10 brothers and sisters, so she was just happy to have any food, and overeating was never an issue for her. Mom and Dad were pretty clueless about nutrition and had never dealt with a weight problem. These days, dads are a little more in touch with their children’s issues. But back then, my dad was dead serious when he looked at me and said, “You know, you really should lose some weight!”

Well, “DUH!!!”, Our pantry was stocked with Wise potato chips, Mallomars, and Hostess chocolate cupcakes. There was only butter and full fat milk in the fridge and my dad regularly took us to a dive called the Toddle House for bacon. eggs, and waffles! Of course I was overweight; but no one else wanted to change the way that they ate!!

Although it seems that things have changed when it comes to nutritional awareness, I still hear the same complaints from clients who watch what they eat, but live with people who don’t!

According to Nancy Restuccia, MS, RD, people who don't have issues with food frequently don't realize the level of temptation experienced by people who do. So it's up to the dieter to make his or her feelings known. While it may seem that your partner or other loved one is deliberately tempting you by bringing home that quart of premium ice cream, experts say their intentions are probably not what they seem.

However, if you want your family on your healthy eating side, you can try to frame it as a positive: Eating healthy is not about eating bland, boring food or about deprivation; healthy eating can be delicious. On the NBC show, “America’s Next Great Restaurant,” one of the contestants had a food concept called “Saint and Sinners” which had a decadent and healthy version of the same dish. You could try that in your house, or you could get everyone on board with eating well.



Focus on all the foods you’re trying to eat more of, and it will become second nature to them as well.
Simple,yet vital changes to ingredient choices is the key. One way to get your significant other and/or family on track is to learn the art of ingredient substitution:

-Use no-fat yogurt in place of mayonnaise in coleslaw or salad dressing, use skim milk instead of whole milk.

-Make lasagna with low-fat cheese instead of whole milk-cheese and with eggplant and zucchini as a substitute for the noodles.

-Instead of high-fat ground chuck, try lean ground turkey.

-Replace whole milk with low-fat or reduced dairy.

-Get rid of the sugary cereals and replace them with naturally sweetened , higher fiber cereals.

-Switch out flour tortillas and white breads, and even pastas, for whole grain varieties.

-Choose natural, reduced-fat cheeses rather than high-sodium processed ones.

-Roast or lightly sauté vegetables for more flavor and fewer calories.

For example, let’s say your family loves burgers and fries. Replace the processed buns with sandwich thins, use ground chicken breast or turkey breast or reduced fat beef. Instead of deep fried potatoes, make baked fries with sweet potatoes or even butternut squash.

Even fried chicken and mashed “potatoes” can get a makeover and still please everyone. By soaking chicken breasts in buttermilk and then using egg whites and seasoned panko crumbs for the crust, the baked version comes out moist on the inside and crunchy on the outside. Cooked cauliflower and parsnips can be mashed with a little olive oil for the same taste and consistency as high-fat, high-carb mashed potatoes.

Some additional ways to get everyone on board are to make fruit and vegetables visible in your home. Seems obvious, but studies have confirmed that households that have fruits and vegetables available for meals and snacks eat more of them. Naturally low in fat and calories, fruits and veggies are full of fiber to help a dieter feel satisfied. If you make the changes gradually over a few weeks' time, your family may not even notice the difference.

Also, watch the portion size when cooking. Kathleen Daelemans, chef and host of the Food Network's TV show Cooking Thin, advises people to only make enough food to feed those sitting at the table. For example, if you have four people for dinner, that means 12 to 16 ounces of meat. And look at healthy recipes with your family. When they see recipes for healthy foods that look yummy, they’ll be more willing to give them a try.



Even Top Chefs have learned this. Manhattan chef Michael Psilakis lost weight by using new ways to enhance flavor. Instead of heavy oils, butters and sauces, he uses herbs, citrus and juices to boost flavors. Houston-area chef Ronnie Killen, lost 215 pounds by reducing his portion size. And Atlanta chef and Top Chef masters winner, Richard Blais, jump-started his 60-pound weight loss by following a vegan diet for 30days. It made him aware of how fatty, sweet and salty his food often is. That led him to create his veggie burger, which gets its meaty flavor from dried porcini mushrooms.

Top Chef Masters featured remakes of high calorie, high-fat dishes that had been a favorites of the current Biggest Loser contestants before they lost weight. The challenge was to make the same dish with significantly fewer calories, fat and carbs, but still keep it flavorful. Some were successful and some were not, but working with your family like the chefs worked with the contestants can help you create dishes that are to everyone’s liking!

Check out these sites for recipe makeovers:
http://www.hungry-girl.com/
http://www.eatingwell.com/healthy_cooking/recipe_makeovers

It’s also important for you to let those in your household know which foods are difficult for you to resist. A solution might be to allow yourself a taste or so everyone in a while, but keep the temptations in a cabinet you don't normally use, or a refrigerator in the basement or family room. If it's harder for you to get to it, you'll be less tempted to overindulge. (If only my mom had hidden those chocolate cupcakes!!!)



If you make eating well a lifestyle, not a short term punishment, you’re more likely to see success in your efforts and get the support you need from your family!

(Next post we’ll talk about how you can go out to a restaurant together and still eat healthfully when others are “indulging”!)

"Everybody Dance Now..."

Dancing has always been the best workout, stress-relieving, and fun activity for me. My husband and I dated during the Disco era and for the first time in my life, I could actually eat what I wanted to and burn off the calories dancing at night! When we go to weddings, parties and celebrations, I’m rarely at my table when the band or DJ are playing upbeat music. My parents loved to dance and my kids do too, so finding a workout class that involved dance made a lot of sense to me!

In the 80s and 90s, aerobic dance classes were the rage and I went whenever I could go; sometimes in church basement halls, sometimes at school gymnasiums. I would search for the classes that fit my schedule. Then I’d drag my kids with me and let them play on the playground while I got in good sweat with other like-minded moms, dancing away the stress of work and family!

With so many new types of fitness classes, equipment and routines, I kind of got away from the dance aspect of fitness, but over the past few years, that feeling of fun is back.

And it’s not just me who feels this way! Dancing serves as a great form of aerobic exercise, providing cardiovascular conditioning which the National Heart, Lung and Blood Institute (NHLBI) says lowers risk of coronary heart disease, decreases blood pressure, and helps with weight management.

Dancing is also a weight-bearing activity, so it can improve bone density (reducing the risk of osteoporosis), as well as improve muscle strength, coordination and balance. Dancing also helps to reduce stress and chronic fatigue, improve energy and mood, and increase self-esteem and confidence. A study done by the New England Journal of Medicine found that dancing can play an important role in successful aging by improving memory and lowering the risk of dementia.

Anyone who has been in a gym in the last few years has heard of Zumba. Beto Perez created this Latin-based dance workout quite by accident, as the story goes. One day as he rushed out of this house to teach his aerobics class he forgot his regular music tapes. As soon as he realized this, he grabbed some Latin music tapes that were in his car and began teaching the class to this music. The class exploded and became the most popular class in Colombia. He named this class "Rumbacize. The hour-long classes alternate easy-to-follow fast dance moves with slower ones for an interval-training workout that tones muscles and burns hundreds of calories. When the music starts pumping salsa, merengue, reggaeton beats, people forget they’re exercising.



Zumba has certified instructors all over the country and you can probably find a class in most gyms or studios. Many gyms also offer their own versions of Zumba and many also have instructors with very strong dance backgrounds who teach a variety of Latin, fusion, and dance based workouts. If you’ve ever tried a class, I’m sure you have your own favorite teachers. I go to a gym where I’m lucky enough to take classes from two amazing instructors; both of whom have a dance background that would rival Beto’s!




Kim Bolourtchi, who teaches Zumba and Salsa dance classes at Lifetime Fitness West County, is a competitive ballroom dancer and currently competing in International Latin. She and her partner have won competitions in Chicago and Nashville, placing first in all five Latin dances. She’s also an attorney and a mom, but when she teaches her classes, she’s all dance. Her classes combine different steps in Latin dance, Hip-Hop and even some disco moves. Each segment is easy to follow and she changes things up with every song. Her classes have a devout following because she makes everyone feel good being there! She has even hosted Salsa night at the gym with all members learning the dances together in a party-like atmosphere. Kim is currently teaching at Lifetime, but check back for other events she may be working on!(Kim just told me that she is going to host a Salsa Date Night at Lifetime on May 13th, 7:30-9:30 pm. $35/couple for members, $40/couple non-members. If you're interesred, email me at hkraus52@gmail.com and I will get you the information)



Joe Elvis Alway-Baker also teaches Latin Fusion dance at Lifetime. His style is different from Kim’s, but just as infectious. He has worked in over 500 shows, either as an actor, dancer, singer, choreographer, director or producer; including Paul in A Chorus Line , Bernardo in West Side Story, FOSSE, Kenekie in Grease, Jose 'Joe' Vegas in Fame,and Angel in RENT. His classes use a combination of all Latin dance styles such as Salsa, Rumba, Tango, Samba, Cha Cha, and Merengue as well as African Rhythm, Bollywood, Hip-Hop, Bomba, Jazz, Jive, Ballroom and Musical Theater choreography. The name of his dance company is FUEGO4Fitness, which means Feel Ultimate Energy & Great Obsession For Fitness. He teaches a more choreographed style where each move repeats and adds on to the previous moves. The result is a dance routine that he has had his students perform in a group. he even has his class perform the routines at a variety of community events. In november of 2010, his whole group of different dance classes performed "Thriller" (And, by the way, Joe was actually in the original "Thriller" video!)

After having cancer in 2003, Joe looked for ways to stay healthy and that’s when he began to add fitness, positive thinking, good nutrition, cardio, aerobics, and fun choreography to his life. Today, he travels to different schools and gyms demonstrating the Fuego4Fitness technique. In his classes, he motivates people to think positively. He helps them with their weight loss effort while teaching them to believe in who they are. After every class, Joe stays for a group or one on one talk, or just to help someone review a step they didn’t quite get because he believes his classes are also about companionship and friendship.


You can check out his classes at Lifetime Fitness or other classes and events on his website:

http://joealwaybaker.webs.com/fuego4fitness.html




I do my best to make it to a few classes each week and always have fun (along with burning LOTS of calories!) Check out Joe and Kim at lifetime Fitness West County. If you’re not a member yet, contact Mary Dye at 636.591.2617 for a pass to see the facility.

Or just check out the schedule at your gym. I’d be surprised if they didn’t have some form of Zumba or Latin dance on the group fitness schedule.
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"Faaaaannnncy Colors...."

While watching one of the hundreds of fast-food commercials on TV, it dawned on me that the most colorful element of most of these foods seems to be the box!

Honestly, the combination of tan chicken fingers, pale brown burgers, beige French fries and white potatoes is about as dull and unappealing as the carbohydrate/preservative coma that eating these foods puts you in!

For me, eating is about not only about taste and smell, but sight as well. A more colorful plate is more appetizing, and as studies show, significantly more nutritious!! And the best foods to get your “colors’ from naturally are fruits and vegetables.

The pigments responsible for plant color belong to a class of chemicals known as antioxidants, and plants make antioxidants to protect themselves from the sun's ultraviolet light. (ultraviolet light causes free radicals to form within plant cells which can begin to destroy parts of the plant). Antioxidants stop free radicals in their tracks, shielding cells from harm. And typically, an intensely colored plant has more of these protective chemicals than a paler one does.

According to ADA spokesperson Karen Ansel, “Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal. A rainbow of foods creates a palette of nutrients…”.




Green produce gives you all-day energy and may help promote healthy vision and reduce cancer risks. Fruits like avocado, apples, grapes, honeydew, kiwi and lime,and vegetables like artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach are great choices.




Orange and deep yellow fruits, such as apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple, and vegetables like carrots, yellow pepper, yellow corn and sweet potatoes, can detoxify your body and help generate power. They contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.




Purple and blue options, including blackberries, blueberries, plums, and raisins, along with eggplant, purple cabbage, and purple-fleshed potatoes, can improve your circulation and may have antioxidant and anti-aging benefits and help with memory, urinary tract health and reduced cancer risks.




Red produce, like cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon, and beets, red onions, red peppers, red potatoes, rhubarb and tomatoes, are a great source of protein and can help vision and immunity and may reduce cancer risks and maintain a healthy heart.

Even black foods, because of their intense “color”, have nutritional benefits. Black sesame seeds are rich in calcium, iron, magnesium, proteins and fatty acids; The acetic acid in black vinegar reduces hypertension, LDL cholesterol and improves blood circulation; black soy is rich in proteins, fiber and anthocyanins; and Vitamin B, Niacin, Vitamin E, Calcium, Magnesium, Iron and Zinc are found in much higher levels in black rice compared with white rice.

Eating is a multi-sensory experience, and what you see in front of you prepares you for what you are about to smell and taste! Soo do yourself a favor and add some color to your plate. Doing so will add more years to your life!
For more info, check out www.eatright.org/nnm

"Everybody's Got A Hungry Heart..."

I know nutritionists and dieticians study hard and they really do help many people lose weight, but my experience hasn’t all been that positive. I remember my mother taking me to a dietician’s office and sitting me down at a table with plastic food, trying to make me guess which rubber chicken breast was the correct portion size. After that, it was on to the rubber eggs and broccoli until I finally left with a chart of what NOT to eat.

Needless to say, I didn’t have the significant weight loss my mother was expecting. In fact, I gained weight because I felt so completely restricted.

I realize there needs to be a standard for portion size and healthy eating, but we’re all different; our sizes, our metabolisms, our activity levels, our likes and dislikes. We can’t all adhere to a “one size fits all” nutrition plan!

By definition, dieticians deal with the problems of obesity and diets for weight loss. A dietitian’s training often focuses on institutional diets and food service management—developing diets for hospital patients, school food service programs, and nursing homes, although they can also provide individualized counseling on diet and disease. And nutritionists work by spreading the knowledge of the healthy foods and diets for healthy bodies. While most dietitians seem to dwell on restrictions, most of us are more successful with a program that is flexible, fun and free of denial and discipline. Because of this, many people are turning to diet “coaches”, much like they would use a coach for training and motivation in a sport.

Diet coaches work to guide you to find the food and lifestyle choices that best support you and help you to make gradual, lifelong changes that enable you to reach your current and future health goals. Since we all know that no one diet works for everyone, a diet coach can provide you with one-on-one personalized support, along with motivation and knowledge to help you achieve your weight loss goals. Hiring a weight loss coach can help you identify what situations trigger your unhealthy behavior and help you identify ways in which you can avoid them. A coach can also assist you to replace "bad" behaviors with "good" behaviors.

Diet and weight loss coaches have many different approaches and many different backgrounds. Generally they can help plan your meals, and provide you with accountability. They can motivate you when you feel like giving up, and they can encourage you when you screw up and help you back on the wagon. Many people feel that the best weight loss coaches are ones that can teach and motivate based on personal experience.



As a fitness trainer, I often take on the role of “diet coach”, working with my clients to find the best way for them complement their exercise plan with healthy eating. From providing lists of healthy breakfast and snack options to providing recipes and exact eating plans, I take into account each client’s specific lifestyle factors, previous food history, and activity levels. We do a lot of trial and error until we find the strategies the work best for each individual. Sometimes I work face to face with a client with weekly weigh-ins and measurements, and with others, we communicate online and by telephone.

Diet coach Kit Kitson, of In Shape Nutrition has his own unique methods. He began by coaching bodybuilding and fitness competitors with their diets. Although about 60% of his clients are currently training for a show competition, he works in a similar way with active clients looking to get to a healthy weight. His nutritional philosophy is cycling the amount of food, starting with more food and lower cardio for maximum energy. Then, he cycles to a reduced input of food and an increased cardio output. He gives his clients a plan of EXACTLY what to eat, and how much to eat based on the client’s body mass, and lists how much cardio to do and when to do it. He explains that the timing of the meals and the way the foods are grouped together are both very important to the weight loss process.

If nothing is working after 3 weeks, he knows they are not following the plan. Often he has to help cheer them on and motivate them because he wants them to “come to a place where being you (his clients) being better is more important than the food..”.

He advises clients that every meal, even 6 times a day, should have a protein, because when you put a protein with a carbohydrate (like a potato), you can change the glycemic index and the protein will slow down the digestion. Also, a cardinal rule he has is not to mix carbohydrates and fats. He says with carbs and fats together, your body has two energy choices. Since the carbs burn faster, you’re left with the fats stored as fat in your body. He encourages his clients to set small goals. Instead of 100 pounds, a goal of 20 pounds, so a client is successful many times!
(Kit was the diet coach for Sandy Noles, the fitness competitor/mom, in the blog posting “Fantastic Voyage…”. Click on “Fitness Competition” to read about her journey)
You can contact Kit at: flexn9@yahoo.com.

Maureen Wielansky of Making It All Fit derived her nutrition coaching philosophy through personal experience, but did extensive training to become a certified holistic health coach. Her approach involves helping her clients develop a food plan that allows them to lose weight while honoring their unique bio-individuality. According to her training, one size does not fit all when it comes to food. What works for her may be harmful to another. She’s studied over 100 different dietary theories and can modify any plan to work for her client. Her personal weight management success helps her to really understand the struggles of her clients.

She also focuses on Primary Foods with her clients which is not so much WHAT they eat but how they live their lives; For example, the relationship with the inner self, relationships with others, careers and physical activity. When these aspects are not flowing, people tend to dip into the secondary foods to try and find balance.

Three aspects that are consistent in educating her clients are: eating more leafy greens, moving towards whole grains, and using hormone-free proteins. Since she is Holistic in nature, she helps her clients design their healthy lifestyle and shows them how to make it work in their lives. According to Maureen, they have lots of fun! They go to the grocery store together, menu plan, organize their kitchens and develop fast, easy and healthy menus.
You can contact Maureen at: www.makingitallfit.com



Most people don’t think twice about hiring a personal trainer to help them learn different exercises, but balk at getting help with their eating patterns. Since weight loss is success is part food, part exercise and part motivation, a diet coach can be just what you need!