Monday, November 30, 2015

9 Holiday Weight Loss Tips - Transform30 Challenge

You may not know this but November, next to January is the biggest month for thinking of going on, and starting up a weight loss program. So if you are one of them then how about this season beginning a natural detox, healthy weight loss and rejuvenation program. After all that's what you really want isn't it? Good health? Look great? Rejuvenation. The program we recommend is Transform30, it's healthy, do-able, and works.

How about this season you help yourself, your family and friends all lose weight and get healthy together. Join our Transform 365 Today Community, learn how to detox, get health coaching along your journey and live healthy the Transform30 way.

This is how you get started ....
1. Tell everyone you are starting on your detox, weight loss and healthy eating plan. Recruit your friends to join you and include your family. 

2. Invite your family in food planning, menu selections, snacks, healthy shakes and drinks. Everyone in your family deserves to be healthy and a healthy weight too.

3. Grocery shop ahead for only the foods on your Menu Plan plus what you will need to take Juice Plus+ Orchard, Garden, Vineyard blends, drink 1 or 2 Complete Power Shakes per day, 2 snacks at least 1 Power Meal. 

4. Make a schedule for eating, use a chart and follow it. Don't skip meals or snacks, if you have trouble remembering set a timer when it's time to eat, you should never be hungry. 

5. Have your food prepared and ready to eat at all times. It's easy to get derailed when you have to look for food at the last minute. 

6. Don't save up calories, or foods for a later time, always stay on your schedule, before going out for dinner or to a party, drink a Complete Power Shake or have a portion of your Power Meal. If you are taking a dish, take a salad, this is good for you, on your plan and good for your friends too.

7. Pick 1 affirmation repeat it every time you eat. Something like I am Creating the Body I've Always Wanted, I am Easily and Effortlessly Losing Weight, I am Beautiful, Healthy, and Making Healthy Food Choices is Easy, I am the perfect size (what size you want to be) and Love How I Feel.
8. Re-evaluate and restart. It's important to have a start, stop and re-evaluate your progress. Adjust your plan, strategies, give yourself a little break and then restart. We recommend 14 - 30 day program. It's long enough to start a new habit, give it a go to see if it's working. It's also long enough for you to feel the difference in how great you can feel when you make good food choices.

9. If you have not already, join us on Facebook for our 14 Day Detox, Holiday Countdown.  
We post shakes, recipes, tips every day from 1st to the 15th. 

Let's get this holiday season off to a good start. No need to stuff yourself this year, how about filling up with knowing you are doing all you can to ring in the New Year, with a New You! 

Your partner in health, 


Cindy Cohen RN, BS BA
Certified Wellness Consultant
Certified Health Coach
C2 Your Health LLC

Wednesday, November 25, 2015

9 Ways to Make Your Thanksgiving Healthier

Tomorrow is the Thanksgiving holiday celebration here in the states. Many of you have been busy planning your holiday menu, developing the guest list, seating charts, decorations and all the hoopla around the Thanksgiving celebration. Some of you may be so busy with the festivities of holiday celebrations you may have forgotten what Thanksgiving is all about and what is really happening at the dinner table. It seems for many Thanksgiving is more about over indulgence and less about thankfulness. Where's the thanks in over indulgence?

In the last few weeks I have heard the pain from some of my clients of not having the same Thanksgiving as years past with all the “trimmings” because money is in short supply. With “the holidays” straight ahead a new sadness has been added as many are unable to provide the same “things” as last year. I got to thinking maybe now is a good time to begin to rethink what Thanksgiving is all about. It’s not about over indulgence, it’s about being grateful for what we do have however little that may seem.

How about thinking about Thanksgiving a new way perhaps a more grateful and thankful way? Thanksgiving does not have to be about the food, decorations or hoopla it can be filled up with the deep appreciation of the kindness you have received from others. It can be about something more meaningful like taking a day to be truly thankful for your family, friends, food, shelter, warmth and your health. For one day forget about how you wish things were different and be truly present with what you do have and be grateful for it.

How about this year start a new tradition by putting the GIVING back into Thanksgiving by donating your time or resources to a local charity, invite someone you know over to share your Thanksgiving holiday. Let those you care about know how much you appreciate them. 
Creating a tradition around celebrating being thankful and gratefulness is character building, creates integrity and a since of giving back to the world. Take time to appreciate you too, how you have made the world a better place for having been in it, and the good you have brought to others.   

Kevin Eikenberry shares with us the powerfulness of being grateful and how life changing it can be, in his article the Power of Gratitude he calls it the magic potion of health and happiness. That’s a Thanksgiving worth celebrating.
If you are like me, you have been thinking about how to make your Thanksgiving healthier so here are 9 tips to help with yours too. 

1. Eat slowly. Give you tummy time to fill up. You don't need to eat the whole thing!
2. Don’t skip meals in order to save up calories or save room for more food.
3. Drink lots of water to flush out your system, and create a more full feeling.
4. Cranberries lots of them they are so good for you.
5. Dressing eat it, don't stuff yourself. Feeling satisfied is one thing, stuffed is another.
6. Start with vegetables, studies show you eat less when you start here.
7. Eat some now, and some later. 6 meals is better than 1 big one.
8. Eat turkey, protein is better for you in this case than carbs.
9. With desert take a minute to thank each other for sharing the day together and be grateful for all you do have.

Thank you for sharing your Thanksgiving with us, we are truly thankful for you.
Your partner in health,
Cindy Cohen RN, BS BA
Certified Health Coach
Wellness Consultant

Wednesday, November 18, 2015

Clean Your Pantry Lose Your Weight

The only month people think about losing weight more than November is January. The holiday season is in right in front of you along with fats, carbs, sugars, processed foods and who knows what? Do you really care? Right this minute yes, but when you are gazing down at Grandma's favorite Thanksgiving holiday dressing maybe not. After all just one bite won't really count will it? Well maybe not but what about all the rest of the month? Thanksgiving dinner launches more than 30 days of pies, cakes, cookies lined up in almost every nook and cranny of every place you go until January finally rolls around. It's not easy.

If you are smart you will open your computer, get out your tablet or favorite phone app and start strategizing how you are going to make it through the holidays without totally wrecking your mental and physical health. You'll be so glad you did. 

Where to start? How about your kitchen cupboard? Clean out the unhealthy foods, and don't add them back until January or maybe never. Who needs them? Not you and not your family. You already know that you don't need me to tell you. 

Stocking your kitchen cupboard with healthy, easy to make foods is a great way to guard against making unhealthy foods decisions and minimizing the damage from all those party foods. Having a little trouble with deciding what healthy meals and snacks might look like? Not quite sure what belongs on your kitchen shelves and what deserves to be banished? 

Your right it's confusing. The healthy food messages we get from TV, radio, the internet are often conflicting adding even more confusion. Well merchandised junk food lines the shelves of your local food market touting claims of heart healthy, gluten free, all natural, no additives of which most of the time are false and or misleading food claims. So what do you do?

You go with all the ready-to-go treats or your favorite takeout keeping the decision making to a minimum. Sure it's easy to stop on the way home and seems convenient too but most of the time not healthy and comes with an easy and convenient way to pack on the weight. Decide now this is not a solution.
When your kitchen cupboard is well stocked with healthy foods it's just as easy to prepare delicious easy meals and snacks in your own kitchen. The good news is you know what's in your food this alone makes your food choices healthier than anything you buy outside your home. It's not as time consuming as you may think to whip up healthy eats the key is a properly stocked pantry.  Here is some help.

For low-stress meal prep and healthy eating ease, plan ahead and be prepared. A well-stocked pantry is a must for busy people. “Well-stocked” means having basic heart-healthy ingredients on hand at all times. “Pantry” means your cabinets, fridge and freezerClick this link to read the article American Heart Association
 A well-stocked pantry is essential to making a good home cooked meal, especially when time is scarce. Dried pasta, pre-cooked beans, and canned tuna can are all great things to have on hand when making a last-minute meal. But, not all pantry items are created equal; some can actually help you eat healthy, even when you’re making a meal in a pinch.  
Click this link to read the article The Daily Meal.

If it's snacks you are looking for to keep those extra pounds from stacking on check out Nutz 4 Nutrition Blog 39 Healthy Snacks You Can Take When You Are on The Go. Having healthy snacks on hand along cuts down on mindless eating and poor food choices.  

As we roll into Thanksgiving holiday keep in mind our old friend Ben Franklin who said if you fail to plan, you are planning to fail. When it comes to your health not planning to make healthy choices will cost you a healthy weight and maybe more than you want to pay. 

Here's wishing you a healthy holiday season, 
Your partner in health,

Cindy Cohen RN, BS BA
Certified Health Coach
Wellness Consultant
C2 Your Health LLC