On April 16, 1996 Howard Lyman, a former cattle rancher, openly confessed on The Oprah Winfrey Show that he had given up eating meat and become a vegetarian.  He felt so strongly about the adverse impact raising cattle had on the animals and the land that he walked away from his family's business and became an advocate for plant based diets.

You may remember Oprah excitedly encouraged everyone watching to give up beef.  That statement cost her a ton of money when the cattle industry filed a suit against her.

Sixteen years later, we're still talking about beef.  The LA Times published an article in the Health section yesterday stating that beef increases mortality rates.  "All red meat is bad for you, new study says."  (Click on the link to read the whole story.)  

I'm a little skeptical when it comes to all or nothing statements.  Especially when they're delivered by a medical system that continually changes its mind.  There's a saying, "one person's food is another person's poison."  I'm more inclined to believe that.  We're all unique, and our dietary requirements should be individualized for each of us.  The best you can do for yourself is to eat more whole foods, less processed foods, eliminate sugar and white flour wherever you can and any meat you eat should be free from growth hormone, antibiotics and chemicals.  Personally I'd prefer to be a vegetarian, but I've tried that route a number of times and it never lasts - my body wants animal protein.

So even though the news says all red meat is bad for you, I'm pretty sure I'm not giving it up.  I'll have it in moderation as I always have.  I suggest you decide what's best for you.  

It pains me to talk about sugar like it's some sort of mass murderer, but as the saying goes you have to call a spade a spade.  Growing up I had a love affair with sugar.  So much so that by the age of ten I had four molars removed.  And by my early twenties I had developed systemic candida which has serious consequences and can be potentially life threatening.

But that's not the worst of it.  Here's an interesting fact:  In July 2006 the World Health Organization (WHO) formed a task force on diabetes and cancer.  After five years, they made one recommendation.  That's right - just one.  And it was on the front page of every major newspaper in the world - except the United States.  WHO recommended to "cut all sweetened foods to below 10% of calories," or less than 250 calories a day.  The US didn't share this information because the Sugar Counsel felt threatened by these claims.

You might ask, "since when is a business more important than the collective health of millions of Americans?"  Unfortunately, our country has a long history of putting the needs of big business before the people.  

According to Dr. Robert Lustig, a pediatric oncologist, sugar is four times more addictive than cocaine. Which means, most of us are addicts.  Addiction by definition is not a choice.  It's a biochemical imperative.  So what can we do?  Start with the WHO's recommendation:  Lower your intake of sweetened foods to less than 10% of your daily diet.  I'll be delving into this subject more in future blogs, but please feel free to use me as a resource if you're trying to get off sugar.  I offer free nutrition consultations and am creating a new program to specifically address this issue so stay tuned.   

Tropical Strawberry Shakeology®—just the sound of it makes you want to enjoy a tall glass on a sandy beach. But there's so much more to it than just an enticing name. What's in it? What's the serving size? When can I get some?

Tropical launches on February 14th. Beachbody put together 10 sips of brilliance to learn everything there is to know about the newest kid on the block.

1) Take a walk on the light side. Tropical Strawberry Shakeology is a new, light, refreshing flavor
featuring strawberry, banana, pineapple, papaya, and coconut. And it's easy to customize with any of your favorite additions.

2) Savor the new flavor. In a coco-nutshell, Tropical has a taste and texture so delicious and
smooth, you won't believe it's vegan!

3) Tropicology 101. Just what the doc ordered—still the healthiest meal of the day 
 
4) No animals allowed. Tropical is a completely plant-based formula with NO animal products.
This makes it very easily digested and assimilated by your body. 
 
5) Share the love. Want a bunch of great new ways to share Tropical with the rest of civilization? How about a new recipe calendar with 60 fresh new recipes? 
 
6) Blinding you with science. Beachbody's proprietary vegan protein blend contains all 9 essential amino acids. It also contains a protein blend featuring raw, sprouted, fermented brown rice protein, along with sacha inchi, chia, flax, quinoa, amaranth, and spirulina. 

7) Superfoods to the rescue. Tropical also includes NEW superfoods, including coconut flower nectar, luo han huo, Himalayan salt, and konjac root. All of the key nutrients come from natural whole foods. There are no added vitamin or mineral isolates and no fortification.

8) Get your mac on this Valentine's Day. Maca, that is. Just like Chocolate and Greenberry, Tropical also contains maca powder (root), which carries strong libido-enhancing properties. Maca also helps increase stamina and energy levels, calms the nerves, and contributes to overall well being. Just
sayin'.

9) Try Tropical on for size. This delicious new Shakeology flavor is available in both 30-day bag
and single-serve packettes. What's more, you'll also find it available in Challenge Packs by the end of this month, too!  With only 90 days til swimsuit season, this deal is a steal.

10) Weight no longer. Eager to try Tropical right away? Can't say we blame you. If you're already drinking Shakeology, you can switch your order now, so delicious Tropical Strawberry Shakeology will arrive to your door in your next shipment.
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 *All trademarks, products, and service names are the property of their respective owners. Content provided by Beachbody.


 

I think the first time I heard the word chia, it was during a holiday gift commercial for "chia pets."  Who can forget the jingle - cha-cha-cha-chia?  Surprisingly enough, the seeds used to grow these whimsical terracotta plants is the same seed that is considered a powerful superfood.

The ancient Aztecs used chia seeds over 3000 years ago.  Warriors prized the small seeds for its endurance promoting qualities.  They would eat it in bread before battle or drink it in water before running long distances.

What's so special about chia?  Chia contains Omega 3 which is a rich source of essential fatty acids.  Omega 3 fatty acids are necessary for human growth and supports the development of our brain, eyes and nerves.  Chia seeds are also rich in calcium, potassium, mangesium, iron, zinc, many trace minerals and is considered a biologically-complete protein.  What that means is it contains an adequate proportion of all the nine essential amino acids for our dietary needs.

Why would anyone want to include chia seeds in their diet?  Health benefits include:
- Promotes a healthy heart
- Normalizes blood pressure
- Lowers bad cholesterol
- Has six times more calcium than milk
- Considered nutritionally superior to flax and soy
- Improves digestion
- Removes toxins naturally
- Strengthens muscles and bones
- Supports healthy weight loss due to its high fiber content

Because chia is neutral in color and flavor, it can be added to healthy recipes without changing the taste.  It's delicious in soups, cereal, salad, yogurt, smoothies and baked goods.  You can buy Chia in most health food stores. 



  
 

If you're experiencing low energy more and more and think it's just another sign of aging - think again.  You may be suffering from adrenal fatigue.  Feeling fatigued all the time is not part of the natural aging process.  As long as you have no major health issues, there's no reason you shouldn't be living an
energized, vibrant life.  Small steps can help get you back on track:
  
1) Sleep - 8 to 10 hours a night (more than that on a regular basis may indicate another
problem like mild depression or Seasonal Affective Disorder).
2) Exercise - studies have shown that people with a sedentary lifestyle have increased energy when they start an exercise program.
3) Eat well and often - a diet rich in whole foods, healthy grains and appropriate amounts of protein increase energy.  Avoid over caffeinating yourself.  Also, don't skip meals.  Hunger puts a strain on the adrenals.
4) De-stress - massage, yoga, meditation and even sipping a cup of tea in a quiet setting can
recharge your batteries.
5) Re-evaluate - find some time for play and get rid of the things in your life that drain you.
 
Want to learn more?  Contact me for a complimentary health consultation : )

I’ve had a number of inquiries about the Challenge Pack promotion currently offered by Beachbody, so I thought I’d let you know what it’s all about.  I am so excited to have so many people interested in making a change!  I have 4 people confirmed and others who have expressed interest.  
  
It is so important, especially as we head into the most tempting and dangerous time of the year with holidays approaching, to start focusing on our health.  Won't it be easier to NOT gain weight over the holidays and have to make New Year’s resolutions just to take it all off AGAIN??!! Ok so here are the details so far: 

What is this all about?

It’s a comprehensive approach to losing weight, getting in shape and achieving your goals. The focus is on nutrition, support and fitness.  This challenge is about making some life changes to keep you feeling good forever, not about a diet.  It involves drinking Shakeology once a day, doing a Beachbody workout DVD, logging onto and using the Beachbody website to log your workouts and utilizing Facebook (private group for participants) to hold each other accountable. 
 
 If you are not familiar with Shakeology or the Beachbody site, check out my links below. The Beachbody website has a ton of information on meal planning, recipe ideas, workout ideas, support etc.
Depending on your fitness level or how much you want to challenge yourself, I will be offering 2 options - Slim in 6, a 6 week program which is a more beginner/intermediate level program and a 12 week P90X program which is more appropriate for moderate to extreme level people.  Although any level can participate as there are modifications for the workouts.

Tools needed:

You’ll be able to purchase the challenge packs from my Beachbody website.  The purchase cost is $160 for Slim in 6 and $205 for P90X system.  This is a $55 savings over individually purchasing the three components.  The packs include a month’s supply of Shakeology, the workout DVD and a 30 day membership to the online resource.  These packs are not only discounted in price, but also come with free shipping.  Depending on which program you choose, everyone will be doing the same workout DVD on the same day. If you decide on doing the 6 week program, you will need to be on Shakeology for 6 weeks at least and the same for P90X, 3 months on the shake.  I’m happy to explain more if you commit
to the challenge.

Support:
I will be setting up a private Facebook for you all to use.  The best way to ensure success is accountability.  I will ask that you each log in at least once a day to post how you are doing on our private Facebook page.  I would also hope that you will reach out to your other group members via the page in order to provide support to each other.  Support and accountability are key in goal setting.  You can use the Facebook page to ask questions about your workouts, eating etc.  As we get up and running I will also ask that you post your goals and your stats on the page.  Take your measurements before so that you have a baseline and if you’re comfortable doing so - share them.  This holds you accountable to yourself and to the group.  This isn't about judging here, it’s about making some changes for yourself and your life.  We are all in this together.

Time commitment:

Commitment  #1:
Get your workout in EVERY day. You do get a rest day based on the program schedule.  Trust me, as you start to workout regularly, you will find that you have more energy, you'll lose weight and just feel better about what you are doing.  It gets addictive when you see the changes happening!

The workouts range from 30-45 minutes for the most part. P90X workouts average about 55 min/day. Log your workout on the Beachbody site. You just might win some cash and prizes for doing so!

Commitment  #2:
Drink Shakeology EVERY day.  If you haven't read about this awesome nutritional drink, please check out my Shakeology page under Services.  My husband and I have been drinking it since June and have both lost weight and feel so much healthier.  It's an awesome nutritional drink that will help curb your cravings and eat less. It is supported by the American Diabetes Association and has over 70 ingredients in it.  For those of you that aren't sure of the taste, let's talk about some different recipes you can try. The way I blend it makes me feel like I am having a Frosty from Wendy’s everyday!

Commitment  #3:
Provide support to each other in the group.  Log into our Facebook page every day and tell us how your day is going, how your workouts are, how eating is going etc. Step outside your comfort zone and share your goals and stats with the group.

Commitment  #4:
Commit to the full 45 or 90 day challenge and utilize the eating/food information that comes with your workout DVD. Again, this depends on the workout program you decide to use, but all programs have great nutritional information.

I have a group starting the Monday after Thanksgiving, 11/28 and another is scheduled for  Monday, 12/5.  Won’t you join us?

I’m also happy to offer a start date that works for you if you and 4 friends want your own group.  Let me know if you are ready to get signed up!  We can place your order via my site as soon as you’re ready to go!  
 
This is my commitment to you - I am going to be here for you, to help you through it, guide and motivate you. I am giving you my time at no cost. Sure you buy the program and have a great shake to drink but the support for myself and the others in our group will be what will make you Push Play Every Day!

I look forward to hearing from you! Let me know if you have any more questions!

Kat Ogar
www.beachbodycoach.com/katogar
617-678-4088
Health and Wellness Coach

Special Thanks to Denise MacDonald, Beachbody Coach extraordinaire, for providing the outline and much of the content for this post.

Do you have Seasonal Affective Disorder (SAD)?  In the Northeast, people who have symptoms of this disorder start to experience it at this time of year.  As the days grow shorter and access to natural light becomes limited, a mild to severe depression can set in.  The worst part about it is, you may not know what’s happening to you.  Everything else in your life may be right on track, but for some
inexplicable reason, you feel blue.

It’s estimated that a half million Americans suffer from some form of winter-onset depression during the cold, dark season, with symptoms such as lethargy and fatigue, difficulty concentrating, irritability, sleeping and/or eating too much, increased carbohydrate cravings which leads to weight gain, and a reduced interest in previously enjoyed activities, such as social interactions and intimacy. 
 
SAD is thought to be caused by a disturbance in the sleep-wake cycle. Less sunlight leads to higher levels of the hormone melatonin, which can affect mood.  Typical treatments for SAD include
  anti-depressant medicines which aren’t always effective and are known to have side effects.  Light or
phototherapy, and cognitive behavioral therapy (CBT) are also useful. Light therapy (exposure to special bright lights) can be effective in as many as 70 percent of those affected.

For unknown reasons, three-quarters of those affected by SAD are women.  And you know the saying, “if momma ain’t happy, nobody’s happy.”  So what's the best way to get back in balance?
 
From a holistic perspective, there are things you can do to combat the winter blues:

Increase Vitamin D3 in your diet or through supplementation or diet. Taking an additional 1,000 – 2,000 IU is now widely recognized by most physicians.  You can also add Vitamin D through food sources like milk, salmon, tuna, sardines or eggs (found in the yolk).  One of my favorite supplements is a liquid Vitamin D distributed by Carlson. One drop contains 1,000 IU!  Take advantage of 10% off at http://www.yourinfinitewellness.com/products.html.

Take a solar break.  Try to go outside during your coffee or lunch breaks to get exposure to natural light.  Take a walk or sit in a sunny spot for as long as you can spare.  If you have the means to get away for a few days, head south to someplace warm and sunny and take advantage of much
needed dose of sunlight.

Homeopathy can help. A homeopathic practitioner carefully matches remedies and dosages with an
individual’s symptom patterns and even individual personalities, in order to best stimulate the body's own natural healing response.  According to naturopathic doctor, Dr. Mark Stengler, remedies useful for
treating SAD are:

Aurum Metallicum.
Also known as metallic gold, this is a classic remedy for many of the symptoms associated with seasonal affective disorder, and is often prescribed for bouts of depression associated with a lack of sunlight. It may be specifically helpful for stress, tension and sadness. People in authority and those with a strong
sense of duty are good candidates for Aurum Metallicum. 

Ignatia.
Homeopathic physicians frequently prescribe Ignatia for symptoms of SAD and other types of depression, emotional distress, anxiety, moodiness and grief.  Perfectionists in particular, are likely to benefit from Ignatia. 
 
Natrum Sulphuricum.
This remedy especially useful for people with depression that grows worse with dampness. Natrum Sulphuricum is particularly well-suited to those who are sensitive to changes from dry to wet weather. 
 
Pulsatilla.
This homeopathic preparation from the windflower is most beneficial for individuals with gentle, sensitive personalities -- patients whose feelings are easily hurt and who tend to extend themselves in order to avoid hurting the feelings of others. In addition to using Pulsatilla for SAD, it’s often prescribes for anxiety, arthritis, headache and hormonal imbalances. 
 
Sepia.
Made from cuttlefish ink, Sepia may be helpful in treating the symptoms of SAD and other forms of depression and may be especially effective for those who are irritable, overwhelmed, exhausted and who have a tendency to isolate themselves from others.  It’s also useful for women with hormonal imbalances who may experience symptoms from PMS, menopause and peri-menopause.

If you’d like to learn more about homeopathy to see if it’s right for you, contact me for a complimentary
consultation.

There’s  a lot of information circulating about Wellness Coaches.   Have you ever wondered what a Wellness Coach can do for you?   Quite simply, I’m an advocate for you. Just like professional athletes
need a coach to keep them on track, set and achieve goals, a wellness coach  helps you envision and set your health goals while guiding you through the  process of making healthier lifestyle choices so you can live a longer and  happier life. This is done through a series of meetings/coaching sessions: New
lifestyle choices are taught and explored, small achievable goals are set to  move you forward in attaining your overall plan for wellness, and you are encouraged to challenge old habits that have inhibited your success and progress in the past.
 
What  do I Offer?
 
Individual  & Group Wellness Programs:
Designed just for you, my Programs will specifically help you accomplish your wellness goals. Individual & Group Programs are available for either three or six month segments with coaching sessions twice per month.

Wellness Assessments:
This is one of the best things you can do for your health right now, and it only takes 60 minutes. Along with a questionnaire, a thorough discussion of your health (past and present) is discussed, and then a plan of action is  determined. You will learn how a Wellness Program  can help you achieve your goals.

Detox Programs:
Jump-start your weight loss and rid your body of all those toxins. Clean up your  diet for a few days, and you'll be amazed by how you look & feel!  We offer 3, 5 and 7 day cleanses as well as seasonal cleanses that help you prepare for changes in weather and seasonal foods.

Grocery & Health Food Store Tours:
Shopping does not have to be a chore or a mystery. Learn how to avoid the junk food aisles, read food labels, and recognize real, whole foods.

Wellness Consultations: 
Is coaching for you? Are you ready to make a change? What is your main health goal? These are the kinds of questions we answer together at a Wellness Consultation. Contact me today to schedule a free 20-minute consultation!

Click on the CONTACT to schedule an appointment or ask a question. I look forward to becoming partners in wellness with you!

Ever wonder how much protein you should be eating?  

Some people may be eating too much while others aren't getting enough. Because protein is an important nutrient that is essential for growth and development, it's important to figure out how much you really need.

And how much you really need has lot to do with whether or not you're physically fit and generally active.  And of course, where your protein comes from is key to maintaining good health.  Most people are chowing down on massive amounts of poor quality protein and don't lift anything more than their fork.  And others aren't getting enough so they're binge eating sweets or cheap carbs (chips, etc.) to boost their energy levels.  Or even worse, depending on caffeinated products to do the job for them.

One thing to note is our bodies can't store protein so it needs to replenish it every day with food.  Generally speaking, the recommended daily allowance (RDA) works out to be 0.8 grams of protein for each kilogram of weight or 2.2 pounds.  This works out to be:

44 grams of protein for 120 pound person
55 grams of protein for 150 pound person
66 grams of protein for 180 pound person

Did you know you don't have to rely solely on meat to get your RDA of protein?  Beans provide nearly as much protein as meat, and are much lower in fat and calories. One cup of cooked beans contains 12 to 25 grams of protein, which is 25 to 50 percent of the RDA.  There's also whole grains you can eat to provide healthy protein like oatmeal (6 grams), brown rice (5 grams) or 2 slices of whole wheat bread (6 grams).  Nuts also contain protein: almonds (6 grams/1 ounce), cashews (4 grams) or 2 tablespoons of peanut butter (10 grams).  And dairy: skim milk (8 grams), low-fat plain yogurt (12 grams), or cottage cheese (16 grams).  

Calculate the appropriate amount of protein and incorporate your findings into your daily diet.  You'll notice a difference and feel a whole lot better just taking this one small step!