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New Clean Start Program

Are you confused about how and what to eat and the best exercise to get healthier?

It’s easier than you think.
I am very excited to announce my new Clean Start Program.

It’s time to take the stress out of eating and exercise and simply make it a part of your life.

Clean plate program

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Badda-Bing, Badda-Boom

The response to the last blog entry was overwhelmingly positive. So, why not continue the fun? Let’s consider this Part II…with a little twist. Following is a list of great finds that will help you cope with the stressful-excess-eating-pressure-filled-gift-giving-primping-indulging holidays.

The Holiday Hangover. You know the hangover is inevitable…but is it? This one is gold: Drink Before Elixir is a pre-cocktail beverage that claims “No hangovers & reduces redness”. The product’s goal is to “make it healthier and more comfortable for you to enjoy alcohol.” Giddy-up. Loaded with vitamins, potassium and amino acids, I was sold. So does it work? I say “Hell, yes.” Worked for me during a crazy weekend outing when drinks started pouring at 2 pm and the night ended at 3 am. Yep, I still got it. No hangover, no nausea, no problem. Find it on Amazon.

Loyalty Program. Who doesn’t love the Bed Bath and Beyond 20% off coupons, especially for holiday shopping? I can’t keep them in the house. If I wasn’t enough of a loyal customer before, now they really got me. They started a new loyalty program where you pay $29/year for an on-going 20% off your entire purchase. If you receive this exclusive invite…jump on it. Pure brilliance. Here’s more info.

Learn How To Read Your Body. This one is key. Especially during the holidays. Note what causes reactions to your body. Are you unusually bloated after you drink dairy? Do you crash hard after eating carbs? Are you unbearable after eating sugar? Are you especially thirsty in the evenings or AM from not drinking enough water or eating too much salt? Are you super lethargic in the morning from over-eating at night? Listen to these triggers and avoid them. Keep a journal of these reactions and when they occur and you will have incredible insights on how to feel and look better.

Luscious Lashes. We think holidays and we think lash extensions and falsies. There’s a new solution. No more expensive applications or over-promising mascaras. Rodan & Fields just launched this product called Lash Boost with clinical trials resulting in 85% longer, 90% fuller, 63% darker lashes with results in 4 weeks. And they’re killin’ it. Forget the iris-changing, crazy side effects of Latisse. Started mine 2 weeks ago and the difference is remarkably noticeable. They are offering a holiday gift with purchase – free cosmetic bag and eye cream. And now that I have access, so do you (or your favorite gift recipient). Buy here.

Get Matcha’d: I have searched for a good, authentic Matcha Tea for a long time  – however, most of them (including Starbucks) are not the real deal. I recently stumbled upon Motto Sparkling Matcha Tea: made to “make you feel and think better”. For centuries, Matcha has prepared Buddhist monks for meditation and readied samurai warriors for battle. Ok, so I’m neither – but I do frequently adorn my Wonder Woman cape. This Matcha tea is supposed to be a powerful agent of health, wellness and natural energy. Sugars are higher than I would normally grab (13 per bottle) but no more than the natural sugars in my afternoon latte. Small handcrafted batches made up of sparkling water, Matcha green tea, honey, organic agave, fresh lemon juice, organic apple cidar videgar and natural plant extract. (found it at Kings)

Read The Label: The most important thing in weight maintenance is reading the nutrition label. All too often, especially during the holidays, we have this “all or nothing” mentality. “I’ll get back into shape after the holidays.” Which I never truly understood why you would sacrifice 2 months of your life to binge eating. It only results in a guilt-filled, reluctant New Year with unreasonable “now I have to make up for lost time” pound abolishing goals. Learn to read nutrition contents and ingredients and always practice portion control. You can start using 4th grade math: If a serving contains 120 calories, 9 grams of sugar, 18 grams of carbs and 2 grams of saturated fat and there are 5 servings in the bag – and you eat the entire bag (and many of these bags are small and manageable enough to do just that), you have just indulged in 600 calories, 45 grams of sugar, 90 grams of carbs and 10 grams of saturated fat. Can you say sabotage?

Kill The Temptation. Want desperately to eat something on your plate you know is not the best choice? Spill water on it. Ever take a look at left-over food in the kitchen sink? Not very appetizing. Bet ya won’t want it anymore after it’s doused with water.

Talk In Code. We have all that partner in crime that we confide in at a holiday dinner. I mentioned The Skimm in my last write-up but what I forgot to mention was the kick-ass acronym cheat sheet they offer with the latest and greatest social uses. This one’s a must – read here (how fun to practice them over turkey dinner). And if you still haven’t joined The Skimm – do it now.

Burn Fat. There is a pretty good chance you will be indulging during the holidays (avoid making it a month-long habit). The key is to get your heart rate high enough to use up your stored glucose and get into the fat burning zone. How do you do that? Intervals. Workout example for a runner: Warm up 5 minutes at moderate rate (4.5 mph). Jog at a steady pace for 5 minutes (6.0 mph), then exert yourself running at a much faster pace (6.8-7.0) for 2 minutes. You should be breathing heavily and trying to catch your breath for those 2 minutes. Repeat that 5 min/2 min cycle for 30+ minutes, 2-3 times a week. This is the same concept of Tabata. High intervals with moderate rests in between. Adjust the times/pace to your level. Walkers walk for the 5 min and light jog/speed walk for the 2.

And that’s all folks. If you are looking for more tidbits or are interesting in a private nutrition counseling session, email me at dakarrat@yahoo.com. Happy, healthy holidays.

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When Things Get Itchy

You’ve got that New Year’s itch. “This year is going to be different.”drunkwaffles-300x300

As suspected, the most common new year’s resolution is to “lose weight.” According to Newsweek, there is a 12.1% hike in new gym memberships sold in January. “There are 54 million people in the U.S.—approximately 17 percent of the population—who are members of some type of gym or fitness center. A disproportionate number of them join shortly after the guilt of a gluttonous December sets in.”

Aisling Pigott, a spokeswoman for the British Dietetic Association, says many people allow themselves to binge over Christmas on the promise that they will fast in the new year. Unsurprisingly, this is not the best way to start, she says. “People need to think about moderation all the time. Weight loss involves adjusting lifestyle, diet and calorie intake, whilst overcoming the psychological barriers too.”

When that new year hits, so does the sinking feeling “I gotta do this now”. The idea of getting healthy can be overwhelming and is mostly psychological. The language we tend to use is “I’ll never be able to eat that again” … it becomes an all or nothing. Which just sets you up for failure.

It’s important to not see food as an enemy – but more of a method of fuel – a way to keep your body healthy and in optimal form. Rather than making eating a stressful experience, try to make it an enjoyable part of your day.

Make small adjustments – not trying to do everything at once. Looking for that quick-fix 10 pound unsustainable weight-loss is not realistic. Diet pills and shakes will not get you where you want to be. Remove yourself from the scale, stop over-thinking what you are ingesting and eliminate your fear of food.

Some tools to use:

  • Stop thinking about food 24/7 – make a list of healthy food choices you can pick from for each meal – takes out the guess work.
  • Know your trigger foods – what makes you feel awful after you eat it and only crave more? Remove those from your diet.
  • Don’t eat in front of the TV – it sabotage. If you must – dish out one serving and don’t return for more.
  • Try to stop eating at least 2 hours before you go to bed…you will feel so much lighter in the morning.
  • Add a probiotic to your daily routine…it works miracles in balancing out your gut and building your immune system.
  • Drink water. Chug a glass first thing in the morning to start your day flushing out your system.
  • Try to eat a salad everyday. Easy on the toppings, less on the dressings.
  • Cut out the processed foods and eat more non-GMO and organic.
  • Cut sugar from your diet – this alone will create a huge difference in bloating and energy levels.
  • Add more exercise – if you are a beginner, start small and build up.

You have to make each small commitment realistic and achievable. Always remember – it’s not a diet, it’s a lifestyle.

And on the weekend, have that burger, sans fries. Just keep your daily routine in check. And, Happy New Year.

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