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Posts tagged ‘healthy eating’

Mar 16

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You are what you eat. Uh oh!

March is National Nutrition Month. What kind of fuel are you putting in your body?

fruit for breakfastDid you know that fruit is a carb? How about that a chicken breast & a doughnut have about the same calories? But, boy, oh boy, do they get processed differently in your body.

In celebration of March being National Nutrition Month, I thought it would be fun to start the week off with a blog about nutrition.

When I started my transformational weight loss journey, I didn’t know that fruit is a natural carbohydrate. And I was sketchy on details about good and bad carbs all together. Read more

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.
 Read more

Oct 24

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Join the “In Your Equation” 2014 Challenge

An invitation to make a commitment to yourself & achieve your goal(s)

LoriSchaefer-After-BigPantsI’m excited to announce our 30-day “In the Equation 2014 Challenge” and to invite each of you to participate. The “In Your Equation Challenge” provides an opportunity for you to set a personal goal — defined by YOU — and make a commitment contract with yourself and others to help support you and hold you accountable.

Why the Challenge now? I’m struggling more than I have in a long time AND I’ve been talking with many people in my life who are also feeling stuck, unhealthy, or simply out of balance — literally out of their equation. The truth is, we all need help to reach our goals. I’m doing this work to help both myself and others lead happy, healthy and “whole” lives. So let’s do this…together! (And P.S. — there is no perfect time. Now is as good a time as any!)

Why make a public commitment? Research shows — and my personal experience bares out — that going public and making a commitment to yourself and others helps you achieve your goals. Incentives and support from others also help. Thanks to my friend and mentor, Anne Knapp, I’ve discovered a great new tool to facilitate sticking to your goals with a public commitment, support, incentive and accountability. And we’re going to try it out.

StickK is a website developed by Yale University economists who tested the effectiveness of commitment contracts through extensive field research. According to StickK, years of economic and behavioral research show that people who put stakes — either their money or their reputation — on the table are far more likely to actually achieve a goal they set for themselves.

So here we go. I hope you’ll read more, join StickK for free, and then put yourself first by joining our “In Your Equation Challenge.” 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

Aug 1

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Friendship, frittata and fun

And a recipe for a healthy Chicken Broccoli Frittata. Yum!

10_13_11 Sisters Journey, Maine 113I’m a lucky girl to have such amazing friends in my life! Topping the list, is my group of eight college friends/sorority sisters — we’ve been friends since the 80’s and have seen each other through triumph and heartache, loss of every kind, joy of just about every kind, and lots of celebration.

This was the group of women that traveled from Minnesota to Maine with me almost three years ago to climb a mountain in Acadia National Park and toast my -150 pound weight loss milestone.

We’re all now entering (what I guess you call) middle age, and we all live in Minnesota so we’re able to see each other often. Lately, we’ve embarked on an attempt to get together weekly at my friend Kathy’s house. She hosts weekly “supper club” and whomever can come, comes. One of us makes dinner, and the nights are always filled with deep-in-your-belly, full-on laughter. The kind that makes your cheeks hurt and spirit soar. Read more

Feb 3

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Swimsuit motivation

20140130-swm-ftrSo I’m going to admit publicly that I get the Victoria Secret catalog. And, yes, I’ve been known to buy from it. Now that I can!

When I got home from a business trip this weekend and picked up my mail, there was the 2014 Victoria Secret Swimsuit catalog. Yep. In my mailbox!

Ironically, it arrived 10 days before my Florida vacation where I must decide if I am brave enough to don a swimsuit or two and not my swim outfit. This, all coming on the heels of a week/weekend of slippage on the food plan that has me at the higher end of my new weight comfort zone. Can anyone relate?

Well, swimsuit motivation here we come! Read more

Sep 25

In the equation…every day

Lori Schaefer, In the Equation Quote

Sep 12

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Know your nutrition facts…it matters!

nutrition-lies Exposing the nutritional lies that make us sick and fat.

Don’t get me started on this topic. There is so much conflicting and misinformation out there that you need a PhD in research and a whole lot of time to know if what you’re eating is good for you or will help achieve your goals.

When I first entered my fat loss program in late 2010, I had a lot to learn about nutrition. Truth be told, I didn’t know fruit was a carb. But, much of what I thought I knew — like low fat or fat free is best — I had to unlearn! In short, to transform my body and get healthy I had to start by getting educated and learn to read labels (always and especially the fine print.) You can do it too. Read more

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