5 Foods To Boost Health This Holiday Season

Food provides your body with nutrients.  Nutrients instruct your body how to function and give you the energy you need to get through the day.  When you eat the right foods, you can boost your overall health.  I believe, it's our responsibility to learn how food affects our body.  What foods should you eat to boost your health this holiday season?  These are some of my favorites and I encourage you to keep this short list on hand during your next trip to the grocery store.  Then, use these foods in your diet and take charge of your health.

Garlic

Why is garlic so good for you?  When garlic is crushed or chopped, it releases allicin, a natural medicinal ingredient that strengthens your immune system, increases blood flow and boots overall wellness.  Want to serve up garlic for lunch or dinner?  Try this Caprese salad!  Crush 3 garlic cloves, mix with 1 T. olive oil and drizzle over sliced tomatoes and fresh mozzarella.  Add basil, salt and pepper to taste.

Sweet Potatoes

Did you know sweet potatoes have anti-aging benefits, anti-carcinogenic properties and reduce stress?  Sweet potatoes are also an excellent source of vitamins A, C and E to help support a healthy immune system.  Roast, mash or bake your sweet potatoes and enjoy this whole-body vegetable.

Kale (or Spinach)

One serving of kale gives you 907% of your daily recommendation of vitamin K, a nutrient needed for bone protection and clotting.  Kale also has protein, calcium, four times the amount of vitamin C and more vitamin A (vs. spinach).  Spinach, on the other hand has more folic acid and is an excellent choice for pregnant women or those trying to conceive. Add these greens to your breakfast burrito, lunch salad or sauté with garlic and serve for dinner.

Yogurt (Or Kefir)

Yogurt and kefir are packed with probiotics and are considered superfoods.  Probiotics support healthy digestion, weight loss and boosts the immune system. Probiotics help keep the digestive track free of disease-causing bacteria (in adults) and when added to formula, infants had fewer days with fever, antibiotic prescriptions and doctor visits.  Top off your favorite yogurt or kefir with berries and nuts and supercharge your food!  

Beans

Beans are a plant-based source of iron and rich in fiber.  Iron is needed to oxygenate your cells and tissues and is necessary for proper development of the human body. Fiber helps you feel full and move food through your digestive track for healthy elimination.  When you eat plant-based iron, consider pairing it with vitamin C rich foods (like sweet potatoes) or add a splash of citric juice for better absorption.

Moms, when you incorporate garlic, sweet potatoes, kale (or spinach), yogurt (or kefir) and beans to your diet, your body will promote a strong immune system.  Start fueling your body and see how you can boost your overall health this holiday season.

be+positive,
Niccole

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Lose 7 Pounds and Fit Into Your Jeans

Moms, the countdown to 2017 has begun and it’s going to be a mad dash to the finish line!  The upcoming holiday rush will have most of us burning the candle at both ends.  My prayer for you during this season is that you will embrace the hustle and bustle, and have a healthy holiday season.

Is it really possible to have a healthy holiday season? Yes!  I believe that if you stay disciplined to exercise and make healthy nutritional choices, you will achieve!

How can you stay disciplined to exercise? 

Find an accountability group and show up (even when you don’t feel like it)!  Ask any of the 15 moms that just finished our 30-minute boot camp how they did it, and let them be your inspiration.  This journey started as a 28-day challenge, and because of their hard work, discipline and results, we extended the boot camp for an additional 4-weeks!  Why? Because when you are disciplined to exercise, it becomes habitual and you like how you feel and how you look. Surround yourself with people that can share testimonies like this with you:

GREAT workout this morning – thank you!! My muscles are tired, but not sore. These workouts are amazing – I can feel myself getting stronger.

I can’t believe it…weighed myself today and down 7 pounds since boot camp started…Ran 30 minutes at 6.2-6.5 on treadmill.

I just put on a pair of skinny jeans that I haven’t worn in years. YEARS. And they fit!! (I realize these are now far out of style but I don’t care! Wearing them anyway!)

How can you make healthy nutritional choices? 

Fuel your body with vitamins every morning!  Did you know that vitamins could reduce stress, boost metabolism and help balance your body (especially if you skip meals or don’t eat a well balanced diet)?  After 8-weeks of IDLife vitamins, I can honestly say that these vitamins have helped me sleep better; wake up with a clear mind, and fill the small nutrient gaps that I do not get from diet alone.  I can go on-and-on about other benefits from taking my vitamins, email me and I'll share my experience with you.

Is this something that you can really do?

I truly believe that any one, (especially you!) can have a healthy holiday season. Remind yourself that it starts with being disciplined to exercise and making healthy nutritional choices.  If you need motivation, reach out to me or mark your calendar for November 29th and join us at The Mom's Marketplace.  The Mom's Marketplace is a group of moms that will have health, fitness, beauty and relaxation gift ideas for everyone on your list, so that you can help them have a healthy holiday season.

be+positive,
Niccole

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Do carbs tempt you? They're my downfall!

What is your greatest temptation?  Maybe you love Internet browsing, or social media consumes all your free time.  Do you ever get mid-day cravings or late night munchies and find yourself wolfing down the last few Hershey’s kisses?  Sugar, carb cravings and not getting enough sleep are my biggest downfalls.  Temptations get the best of me when my normal routine is disrupted.  Hey, I’m human!  But, when I give in to temptation, here are a few steps I take to help me fail forward and get back on track, so I can keep living the dream:) 

 

Know Your Limits

Since sugar is one of my greatest temptations, I have learned the importance of knowing my limits.  The older I get, the more I realize how processed sugars (from sweets and alcohol) affect my body.  Eating too much sugar negatively affects my metabolism and tricks my body into storing fat and gaining weight.  Instead of overindulging everyday, I overindulge occasionally, like a special celebration or getaway weekend.  Knowing your limits helps you stay disciplined to your personal journey and achieve overall better health and wellness.

Exercise Overhaul

When I find myself falling into carb temptations, my first response is to overhaul my exercise routine.  Right now, we are in the home stretch of our 28-day IDLife challenge. Our Strongest Mom Boot Camp has helped me burn more calories; improve my overall muscle strength and cardio output.  When carbs get the best of me, these workouts help me overcome my weaknesses!  Are you ready for an exercise overhaul?  Great news!  We’re extending boot camp for an additional 3-weeks and the next session will begin on October 17th.  Fail forward, find success and join us every Monday, Wednesday and Friday on the Curtis Park Playground at 8:30 am.  Space is limited, so register today!

Eat Your Nutrients

I really thought my diet was well balanced and filled with the nutrients and vitamins I needed, but boy, was I wrong!  Up until this 28-day challenge, the last vitamin I took was a pre-natal vitamin, more than 3-years ago.   The IDLife science based vitamins are helping my aging body combat osteoporosis, are helping me sleep better, and are filled with anti-oxidants to help me grow old gracefully. 

To get your FREE health assessment and nutritional recommendations, go to justbreathe.idlife.com, click on the assessment tab and in as quick as 5-minutes, you will have the scientific facts.  Knowledge is power and you have the opportunity to be proactive and rebound from your temptations as well as have better health and wellness!

Moms, our "Team of 3" is in our final stretch of this 28-day challenge, so cheer us on and help us finish strong!  We’d love to see you when we start up our boot camp again on October 17th.  Together, we can fail forward, overcome temptation and age gracefully one day at a time.

be+positive,
Niccole

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Exercise and Proper Nutrition

Our "Team of 3" is on day-7 of our 28-day challenge.  Are you the slightest bit curious about how our transformation is going?  Over the last 7-days, we have lost 5.5 pounds, logged more than 15-hours of exercise, our clothes are fitting better, we have more energy and are following our IDLife 28-Day Challenge calendar.  Week-1 summary: regular exercies and small dietary changes can yield big results.

What are our 28-Day Challenge goals?

1.     Have fun exercising.  Exercise can be a woman’s worse enemy or best friend.  Whether exercise is your foe or friend will largely depend on if you are getting results both mentally and physically.  Exercise releases endorphins, a feel-good hormone.  When you feel good, you are happier!  Exercise also makes you feel strong from a muscular and skeletal perspective.  When you feel happier and your body feels stronger, you are more likely to stay committed to an exercise program.  Our Strongest Mom 30-minute workouts are hard (to help you get results) and fun (to help you start your day with a smile)!

2.     Fuel our bodies with IDLife vitamins, supplements and hydration.  Why is hydration so important?  Your calorie burning muscles slow down dramatically when your body does not have adequate amounts of water.  Over 70% of your muscle consists of water, so when they are not fully hydrated, their ability to generate energy is severely inhibited and you burn fewer calories.  When your body is properly hydrated and gets replenished pre/post workouts, you get better results!

How is this 28-Day Challenge going to help us reach our goals?

1.     Individualized workouts!  Each boot camp workout is individualized.  Moms trust me to put together a workout that will target a mom's "trouble areas" and will help them reach their goals.  Each workout is individually created and designed.  These workouts incorporate big muscle movements, compound exercises, and include cardio intervals to help burn more calories. 

2.     Personalized nutrition! IDLife is the world’s first ever fully customized vitamin program designed to provide you with the exact nutrients you need.  If you want to learn more about personalized nutrition, start by taking your free health assessment at justbreathe.idlife.com or email Sarah @ sarahcamiolo@gmail.com.  Personalized nutrition is easy to incorporate into a the life of a busy mom and has definitely made a positive impact in helping us reach our goals.

We are super excited to continue on this journey for the next 3-weeks.  Stay tuned for more updates, or come and join us at Curtis Park on Mondays, Wednesdays and Fridays from 8:30-9 AM.

Be+positive,

Niccole

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Do you want to lose fat?

Trying to lose fat can be a struggle, a beat down or down right deflating!  Most people have difficulty finding a fitness routine that keeps them motivated AND helps them lose fat.  Without results, people are more likely to quit.  Before you give up on your fitness routine, say these words out loud, “Commit, don’t quit!” and use these 4 steps to stay committed to fitness and lose fat along the way.

4 steps to lose fat and stay committed to fitness:

1. Be Realistic

The majority of people exercise to lose fat.  Do you know that in order to lose one pound of fat, you need to burn 3,500 more calories than you consume?  Your metabolic rate is the rate in which your body burns calories.  Exercise helps increase your metabolic rate.  If you consume less, and exercise regularly, you should lose fat.  The American Council of Exercise recommends healthy weight loss at 1 to 2 pounds per week (or a deficit of 3,500 to 7,000 calories).  Ready to set a realistic fat loss goal?  Calculate your caloric input, output and metabolic rate, and then you can set a realistic goal!

What is my realistic goal?  I want to lose 3-pounds in 28-days.

How am I going to do it?  It begins with proper nutrition.  I am going to take my IDLife vitamins and do the 28-Day Challenge!  If you want to learn more about the challenge, start by taking your free health assessment at justbreathe.idlife.com or email Sarah @ sarahcamiolo@gmail.com.  

 

2. Have A Specific Goal

When you have a specific goal, you have direction, are focused and more likely to succeed.  I recommend your goal should be directly related to 1.) A specific level of exercise intensity (75-85% maximum heart rate), 2.) Frequency of workouts (minimum 3x/week) or 3.) Achieving a fitness tracker goal (steps per day).  When you track your results, you will see progress, stay motivated to fitness, and lose fat.

What is my specific goal?  I want to reach 15,000+ steps/day at least 5 days/week.

How am I going to do it?  I need to get moving for at least 7 ½ miles every day!

3. Exercise For A Season

Pick a season and start exercising.  It is easier to stay on track when you know what you're training for, and you will be less likely to let excuses keep you from crossing the finish line.  Then, when that season is over, start a new season of training.  Soon, you will find yourself in a constant season of fitness while continuing to lose body fat.

What is my season?  Over the next 28-days, I want to complete 24-workouts.

How am I going to do it?  I am going to do 12-Strongest Mom Boot Camp workouts and 12-individual workouts.  Register today and join me on September 12th!

 

4. Be Active For A Lifetime

Is it possible to think about being active for a lifetime?  Yes!  When you take the IM off of ‘impossible’ and the UN off of ‘unable’, it yields ‘possible’ and ‘able’.  Isn’t that the mindset you want when it comes to being active for a lifetime?  I do!

How can I be active for a lifetime?  Remind myself that I want to be active so that I can be a role model for my children and be healthy for my family! 

How am I going to do it?  One step at a time…

When you are realistic, have a specific goal, exercise for a season and are active, you are more likely to lose fat and stay committed to fitness.  Together, let’s challenge one another to reach our goals, say goodbye to body fat and hello to healthy living!  

be+positive,
Niccole

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Are you up for a 28-day challenge? We are!

We hope you are doing amazingly well and are in full swing with school, activities and routine!  For most of us, the last couple of weeks have been consumed with juggling "back to school" schedules and stressing over carpools.  And like anything else, when something new starts up, we have a hard time keeping up with everything else…especially when it comes to health and fitness.

Why is it so hard to keep up with health and fitness?  Maybe you're plagued with aches and pains, have fatigue or find yourself in a constant battle with a slowing metabolism.  If you can relate to any or all of those reasons, join our "Team of 3" for a 28-day challenge to improve your overall health and fitness.

Starting Monday, September 12th, Sarah Camiolo and Laura Andrews from IDLife, and I, are teaming up for 28-days to help one another overcome our own personal health and fitness struggles, while encouraging one another to find success on this program.

Can you set aside 28-days and make a commitment to improve your overall health and fitness?  If so, take action today!  Let this simple equation be your daily reminder and motivation to join us!

IDLife nutrition + Strongest Mom fitness = Transformation

 

IDLife Nutrition:

Vitamins and supplements customized for you.  IDLife offers a free, science-based health assessment designed to determine what you need based on your individual information. Your assessment will give you a detailed picture of what supplements are best for you and why.  To get your FREE health assessment and nutritional recommendations, go to justbreathe.idlife.com, click on the assessment tab and in as quick as 5-minutes, you will have the scientific facts.

Once you complete your assessment and order your customized IDNutrition (vitamins and supplements), you will receive a 30% off coupon to order these recommended products so that you can get the most out of the 28-day challenge:

ID Transformation Base Kit $132.99*

Includes Energy Jar, Protein Shake and Lean Bottle 

Performance Challenge $94.99*

Includes Pre Workout, Post Workout and Hydrate

*Price reflects a 30% savings when ordered with the IDNutrition (vitamins and supplements).  The average cost for IDNutrition is $50-$75/month.

IDLife questions contact Sarah @ sarahcamiolo@gmail.com. 

 

Strongest Mom Fitness:

Starting September 12th, join us every Monday, Wednesday and Friday, for a 30-minute workout on the Curtis Park playground from 8:30-9 AM.  These workouts are geared to help you burn tons of calories, improve your cardio vascular endurance, muscle and core strength, flexibility and agility.  Bring a mat and water.  Session ends Friday, October 7th. 

12 Sessions $200

Register today @strongestmom.com/products

Strongest Mom questions contact Niccole@strongestmom.com.

Transformation:

Sarah, Laura and I truly believe that when you make health and fitness a priority, and couple it with an encouraging community of friends, you will find success!  We want you to be a part of this 28-day challenge, so that together, we can be transformed!

*IDLife Nutrition and Strongest Mom Boot Camp can be purchased separately.  

be+positive,

Niccole, Sarah and Laura

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Cut Calories and Lose Weight

Years ago, scientists discovered that one pound of fat contains 3,500 calories of energy. Does that mean you need to consume 3,500 less calories or burn 3,500 more calories to lose one pound of fat? Not necessarily. A person’s body composition plays a large role in weight loss. If you want to lose 20-pounds, you probably have more fat and will lose weight more rapidly than someone trying to lose 5-pounds.

If you are committed to losing weight, implement these five components and see if you can achieve your weight loss goal.

Consume fewer calories.

Calories are made up of protein, carbohydrates and fat. Each of these three components has a different caloric value per gram. One gram of protein and one gram of carbohydrates has 4 calories; whereas one gram of fat has 9 calories and alcohol has 7 calories.

Here is an example of how calories add up:
6-oz. grilled chicken breast=208 calories
1-cup steamed broccoli=24 calories
1-cup roasted sweet potatoes=108 calories
One glass of wine=120 calories

To kick-start your weight loss journey, calculate your caloric intake and try to consume 300-500 less calories per day. 

Avoid processed and packaged foods.

Due to additives and preservatives, processed and packaged foods have less nutritional value and fewer nutrients. These foods taste good, but they are not as healthy or effective at fueling your body. As a general rule of thumb, try and minimize (or minimize consumption of) anything that comes out of a box or is processed. Foods that contain: refined (enriched) grains, trans fat (partially or fully hydrogenated), salt or high fructose corn syrup should be avoided altogether.

Eat protein and complex carbohydrates.

Keep your refrigerator stocked with lean protein and complex carbohydrates. The majority of the food you consume should be made fresh from the refrigerator. Give this dinner and sweet treat a try. It’s full of protein, fiber and nutrients that will leave you feeling satisfied!

6 oz. salmon
1-cup asparagus
½-cup brown rice
1-cup raspberries
1.5 oz. of dark chocolate

Focus on foods with high levels of minerals and vitamins.

Fueling your mind and body requires good nutrition. Minerals and vitamins help digestion, regulate blood sugar levels, makes energy, cell growth and much more. Start by incorporating salmon, garlic, broccoli, legumes, dark leafy greens, blueberries, coconut, egg yolks and dark chocolate into your diet. 

Drink water.

Water has zero calories, hydrates your body, brain, and helps with weight loss. Try and drink eight 8-oz. glasses of water every day. If you are more active, you might need to consume more. Water gives you a sensation of feeling full, with no additional calories, so before your next meal, drink 8-oz. of water!

Weight loss is a lifelong journey. In a culture that instant gratification is becoming the new “norm”, this is a hard pill to swallow. But, have hope! If you eat less, avoid packaged/processed foods, choose good proteins and carbohydrates, you can achieve your weight loss goal.

Moms, it's time to shed some weight and get ready for the upcoming swim season. If you're here in Dallas, join me every Monday and Wednesday, April 4th-27th at 8:30 am on the Curtis Park Playground for our 30-minute workouts. Proper nutrition+30-minute workouts+friends=a good time!

be+positive,
Niccole

Childhood Obesity And Weight Loss

Are children really at risk for becoming overweight and obese? The Centers For Disease Control and Protection (CDC) have some eye opening facts. According to the CDC:

•       Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.

•       The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period.

•       In 2012, more than one third of children and adolescents were overweight or obese.

Recently, our family had a conversation about weight loss. Our 7-year old is conditioning for the Texas USA Wrestling State Tournament on Feb. 27-28. At his last tournament, he weighed 57.5 pounds and competed in the 61-pound weight class. He was at a huge disadvantage and asked the question, “Mama, what do I need to do if I want to compete in the 56-pound weight class?”

So I asked him a lot of questions about why he wants to compete at that weight class and helped him think through an exercise and nutrition plan to help him achieve his goal. This conversation is not only an individual goal, it is a family affair and as a family, we will support Nico to reach his goal.

What is Nico’s purpose? Nico wants to wrestle kids who are closer to his actual weight.

What is Nico’s plan? Here are three pillars to help Nico achieve his weight goal.

1. Exercise More.
In addition to his after school activities, Nico and I run 1-mile before school three days/week. This early morning routine kick starts his metabolism and helps him go to school focused and prepared for the day.

2. Eating Parameters.
Nico will reduce his treats after dinner to every other night. With the exception of two evenings, he will finish eating by 7pm, have reduced portions of simple carbohydrates like pasta and potatoes and will eat well-balanced meals. Eating well-balanced meals will lead to less snacking throughout the day. Snacks will be measured out for portion control and responsible eating.

3. Reduce Sugar.
When the kids looked in the refrigerator, they noticed a new brand of yogurt and they asked, “Mama, why did you switch brands?” I explained to them that after comparing the two yogurts, this brand has 4-5 grams of less sugar. The majority of kids (and adults!) consume too much added sugar. This means sugar found in fruit juices, sodas, and processed foods, not natural sugars found in fruits and vegetables.

This plan isn’t just about a State Wrestling Tournament, it is teaching our children life lessons. If we, as parents, aren’t around to have these conversations with our children, whom will they turn to and how will they learn the right way to approach weight loss? Make exercise and nutrition a family affair and together, let's build a strong family.

be+positive,
Niccole

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Arugula Salad With Chicken Sausage, Brussels Sprouts, Tomato & Pomegranate

This nutrient dense, anti-oxident salad will fuel your body and give you the energy you need to make it through the afternoon. Whether eating at home or the office, give this salad a try and fuel your body through the afternoon hours.

1-2 cups Arugula
1 Chicken Sausage (cooked)
1 cup roasted Brussels sprouts (with garlic and cranberries)
1/2 cup tomatoes
sprinkle with pomegranate seeds

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