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Posts from the ‘Nutrition’ Category

Jan 19

Confused about what to eat to lose weight and maintain a healthy body?

Busting common nutrition & diet myths.

By Sandra Swami, Personal Trainer & Wellness Coach

Feb. 2012 - Balance For Life 172EDITOR’S NOTE: This is a guest blog by personal trainer & wellness coach, Sandra Swami. Sandra helped me achieve my -200+ lb weight loss and I work with her now to maintain a healthy lifestyle. Sandra is also a nutritional coach, and when I saw she was teaching a class titled: “Debunking Common Nutrition Myths,” I asked her to write this blog. I’ve heard from many  people post New Year asking, “What should I eat to lose weight?” I get it.

If you’re confused about what to eat, how much, when. Or, don’t know what to believe on food labels and in the nutrition advice you read online, start here. Feel free to post questions and Sandra will answer them.
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Jan 12

4 Comments

Do one thing that feels good…every day

This from the girl who once said “I hate the gym” & “I can’t do it”… and now says: “OMG, I’m running!” & “What next?!”

pinkshoesToday’s blog is for those who HATE  to exercise or FEAR the gym. It’s for anyone who can’t bring themselves to join the gym or to use their stale membership because they either don’t know what to do, are intimidated by the equipment or the people, or feel it’s too expensive. Or, all of the above!

This blog is for anyone who thinks they’re too busy with kids, work and “life” to take time out for themselves every day — to exercise, to meditate, to walk, practice yoga, take a soothing bath, stretch, or take one step to change a diet habit. This blog is really for anyone who believes they can’t do it. Read more

Jan 2

2 Comments

Inspiration: For me and for you

In the Equation — the top blogs from 2014.

Climbing Humpback Rock in the Blue Ridge Mountains in Virginia over Christmas break.

At the start of our climb to Humpback Rock in the Blue Ridge Mountains in Virginia over 2014 Christmas break.

Here’s wishing you all a Happy & Healthy New Year!

Thanks for being a part of this online community where we’re working toward living happy, healthy and whole lives by learning to take care of ourselves…by putting ourselves in the equation.

I’ve been blogging at intheequation.com for more than four years now. And, trust me, I learn and grow on the journey toward wholeness every time I share my story, celebrate a milestone, or tackle a tough subject here. Blogging helps me stay focused on living intentionally and reaching my greatest potential. It’s also my desire to provide hope, inspiration and support to others who struggle with their weight, health and overall happiness — inside and out.

So, after a two-week holiday hiatus from the blog to spend time with my loved ones, I am back and ready for a new year! Read more

Dec 5

Nutrition: Do you know the basics?

FruitsTake this cool quiz and find out!

When I first started my weight-loss transformation four years ago, I didn’t know that fruit was a carbohydrate. It’s true. I was surprised when I learned this in a nutrition lecture during weight-loss boot camp and I’m a bit embarrassed to admit it here.

We took a field trip to the grocery store and learned about the marketing tricks on food labels and how to look more closely at the macro-nutrient counts (carbohydrates, fats, protein). I now read labels on everything, looking for hidden sugars and processed “stuff” that can slow metabolism, cause spikes in blood sugar or be just plain unhealthy.

What we eat, not just how much, does matter.

This was a key takeaway for me in the weight-loss boot camp and it’s why I don’t subscribe alone to the “calories in, calories out” method of weight loss. And with all of the jargon on food labels today — terms like vegan, all natural, fat free, low fat, organic — it’s tough to know what’s really healthy unless we analyze those labels and/or get smart about our nutrition facts. Read more

Sep 28

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Good, healthy eats for Fall. Yum!

fall-foods-superfruit-400x400I absolutely LOVE Fall! Love it. It’s my all-time favorite season because it not only yields gorgeous leaves and great hiking and play- outside weather, but some fantastic locally grown food.

In fact, one of my favorite things about Fall is the fresh, healthy food — apples, squash, sweet potatoes, pumpkin, pears, cauliflower, brussels sprouts and more! Not to mention all of the fun and “healthy” recipe blogs making their way into cyberspace. Yum!

I try to eat seasonal, fresh and local when I can. And since I spend my time in both Minnesota and Maine, I get lots of amazing seafood and produce this time of year. This Fall, I’ve vowed to tackle some new healthy recipes.

So, today, in celebration of Fall, I’m sharing some of the new healthy and seasonal recipes that are on my go-to list. I invite you to share your favorite fall food recipes, here, too. The more the merrier! Read more

Sep 24

Hormones and weight loss. A formula for success?!

Women, I just learned something critical and want to share it. There is science and hope!

Photo shoot - Fall 2013

Photo shoot – Fall 2013

There are a few key sources I use as a go-to references for my ongoing transformation, and as a result, I’m always learning and evolving my thinking around total health and wellness. I’m grateful for that.

One of those key sources is Jade Teta and the Metabolic Effect. Metabolic Effect describes itself as a formula for optimal health, fitness and body transformation. It is similar in approach to the fat loss plan that I followed to lose  -200 lbs and nearly 50% of my body fat. And, it’s basic premise is how I’m continuing to keep the weight off.

The Metabolic Effect program is built around a basic hormonal protocol vs. calorie counting. So you’re burning stored fat and building muscle, not just dropping calories. It’s both science- and experience-based, plus it helps you learn about your unique body and needs. You can learn more about Metabolic Effect here.

Lately, I’ve been struggling with peri-menopausal issues. Me —  and most of my girlfriends my age. Just the other night, we were talking about the “joys” of peri-menopause and how we all noticing that our bodies are changing. The same diet and exercise approaches that we used when we were younger no longer work. The weight is settling right around the middle. Plus, to keep it interesting, we’re battling a host of other challenges — trouble sleeping, stress, mood swings, hot flashes and/or night sweats, and erratic periods. Fun stuff, both for us and the men in our lives! Read more

Sep 18

2 Comments

Sugar smarts

Great blog on 10 sneaky sugar sources that sabotage weight loss

prod_img-1135593I ate a piece of homemade chocolate peanut butter pie last week at a family event, and then craved sugar for days. Yep, that one piece of dessert almost instantly made it harder for me to avoid sugar/sweets, and I’m still struggling almost a week later.

I’ve learned — and finally admitted to myself — that I have a sugar addiction. This was not easy to believe/accept. But I did and it’s how I’ve maintained my -200 lb weight loss for more than 2.5 years. (I’ve written about some of the research that helped me understand this here and here.)

Whether you have a full-on sugar addiction or you’re just having trouble dropping those last few pounds, it’s important to know what processed sugar can do to your body, how to recognize it on food labels, and in what foods it’s hiding. Read more

Sep 12

Healthy cole slaw with Asian twist

summer salads - healthy cole slawHere’s an “easy peasy” recipe for the best Cole Slaw (sans the mayonnaise) with an Asian kick. It’s yummy and clean for those of us watching our carbs.

Thanks to my friend, personal trainer and health and wellness coach, Sandra Swami, for this one. I had this delightful salad at Sandra’s at a outdoor BBQ and LOVED it!

The best part, it’s sooooooo easy that even I can do it! I’ve made it twice myself with varying degrees of “kick.” It’s fantastic with grilled chicken, or anything on the grill. It has really nice Asian flavors.

This one is NOT boring. Just YUM! Read more

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