Avoid the “Diet Mentality” and Lose Weight Now!

By: Craig Valency, CSCS

The weekend is upon you and temptation is all around. Parties, barbecues, restaurants, wine and beer are all calling your name. With Thanksgiving and Christmas around the corner you brace for the carb onslaught. This is when you are really tested; you have to balance your reluctance to undo all the hard work you did throughout the week with the realization that weekends and holidays are different for a reason. This is a time to decompress, reconnect with loved ones, or go out on the town; it only makes sense that you would eat differently on weekends and special days. Trying to eat the same way that you do the rest of the week is simply not realistic, nor should it be! Does that mean you should have four slices of pizza, a pitcher of beer and a hot fudge sundae every weekend? No! Nonetheless, you should not beat yourself up over a glass of wine or a slice of apple pie once in a while.

Lifestyle change rather, than a short-term diet, is the key. Naturally, everyone needs to restrict somewhat in order to get their weight under control.  However, these changes should be sustainable. Eat less sugar, more protein, and more fruits and veggies. Your grandparents were right all along! The key is in the compromise. Rather than downing half a bottle of red wine and five slices of sourdough bread with butter, opt for a single glass and one delicious slice of bread (dipped in olive oil of course!). There is no need to throw in the towel just because you ate a little treat, but just don’t order every treat on the menu! The key is balance. Change from a negative “diet mentality” to a positive “healthy lifestyle mentality”. Keep in mind that if you make exceptions and over indulge every weekend, holiday, office birthday, midnight snack and family get together, the exceptions start to become the rule!

One of my most successful weight loss clients, Susan, did not make a change in her lifestyle for the first year we trained together. She was resistant to giving up things that were ingrained in her lifestyle. She loved her Dr. Pepper, ice cream, and beer on the weekends. And there was no way she was going to do any extracurricular cardio! When it came time to renew her training sessions with me I, asked her to think about why she was going to spend more money and not make a change. Susan finally had the epiphany. She made trade-offs without going into an extreme diet. She gave up the diet Dr. Pepper and kept on eating the ice cream, but not as frequently. She still drank some beer, but did an hour interval walk-run by the beach after work. She lost 30 pounds. Four years later, she has not gained back a pound.

Should you find yourself really cheating, resist the urge to have an “all-or-nothing” mindset. All hope is not lost. Remember that the minute you begin eating right again, you are back on track. If you happen to overeat a little do some extra cardio to ease your guilty conscience, and burn a few more calories. Avoid the diet mentality. Do not obsess over restricting yourself; think of adding good things rather than just removing bad things. It is also imperative that if you do cheat, you do it with gusto! Enjoy your sneaky little secret. Don’t hide it. Do not feel guilty and do not avoid the frosting (it’s the best part)! I know this sounds counter-intuitive, but this is the only way to avoid that vicious and restrictive dieting cycle. (Besides, after cutting out much of the sugar from your food, you will feel so much better that you won’t even want to eat a lot of the bad stuff—and you won’t feel good when you do) Remember that if you feel too restricted, you will always be susceptible to the “rebound effect” with the ultimate consequence—a lifetime of yo-yo dieting.

Unfortunately, most people do need to alter their eating habits to obtain optimal health. If you really miss something, think about how you can re-create it with similar, healthier alternatives. If you love to eat a chocolate dessert after dinner you don’t have to go for a pint of Ben & Jerry’s Chunky Monkey. You can opt for the ricotta dessert recipes made popular by the South Beach Diet. (Mocha Ricotta Crème: 1/2 cup part-skim ricotta cheese, 1/2 teaspoon unsweetened cocoa powder, 1/4 teaspoon vanilla extract, 1 packet sugar substitute {Stevia}, Dash espresso powder and 5 mini chocolate chips. Just mix it, serve it & eat it!)

This will satisfy your cravings and you’ll end up feeling less bloated and guilty. If you love mashed potatoes, try steaming cauliflower and mashing or blending it with a little butter, sour cream, and garlic. You get the same mouth feel and flavors without all those carbs and calories. If you love rice reach for the basmati brown rice, quinoa, or pearl barley—all of which have a lower glycemic load than their white cousin. Another, more novel idea, is to have your salad at the end of your meal. It’s not a dessert, but it can be just as refreshing.

To be in a position to win, you need to have a game plan. Healthy eating is no exception. A useful analogy to illustrate this point is how I learned to win more consistently at tennis. Only when I learned how to develop a game plan in each tennis match did I begin to really win matches more frequently. I picked out my opponents 3-4 weaknesses and made that my plan. For your eating plan, an example would be: eat lean protein, avoid potatoes and bread, eat more veggies with every meal, and add fish oil daily. When I hit a shot into the net or long over the baseline, (having too much wine or a piece of chocolate cake) I did not stress. I knew that I had a game plan and that as long as I went consistently for those shots, I would win. I knew I would miss many shots throughout the match, which is only natural. but in the long run, I was clear about my mission and I was able to finally relax and not worry about losing individual points. I had a smile on my face for the whole match. In your fight for health, your opponents do not stand a chance. You will make more shots than you will miss, and in the end you will prevail.

Lifestyle changes are the key to lasting and satisfying success. The weekend is a time to relax, so don’t stress out over eating a few treats when you’re out to dinner with your friends. Make a healthy lifestyle the goal and you will make better decisions more times than not. Embrace new, healthier foods and activities. Once in a while you can reward yourself with some of your old favorites. If you “cheat,” it is important to avoid the “all-or-nothing” principle. Just enjoy it and go right back to your healthier ways of eating. To minimize cheating, make sure you eat healthy foods that satisfy your craving. Eating chocolate is as much about the creamy texture as the taste, so substitute a food with a similar feel and you will be satisfied. The most important thing is to be clear on how to eat a healthy diet this is your “game plan,” and if you stick to your game plan you can lose a few points along the way and still win the game. So just relax and realize that if you don’t overly obsess over hitting your target, you will likely hit that target more often and with greater ease.

Craig Valency is a Certified Personal Trainer and is a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association (CSCS). He works at Fitness Quest 10, where he specializes in developing holistic training programs that promote lifestyle changes for permanent results in weight loss, athletic performance, & whole body functional strength & fitness. He earned a bachelors degree from UCLA, and has completed coursework in Kinesiology & Exercise Physiology at UC San Diego & Miramar College. He is currently pursuing his Masters Degree in Kinesiology at San Diego State University.

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Look Who’s Serious!

I hope you are having a fantastic day! A few weeks ago, I launched a “Get Serious” Campaign that can apply to any aspect of your life–nutrition, exercise, personal development, career, etc. I received many positive comments on the call-to-action and lots of questions via Facebook on what you commit to getting ‘Serious’ about. Thank you for all the great input. Let’s keep the momentum going!

Many readers asked, “What do I eat?” as part of a regular nutrition plan. Well, with the “Get Serious” campaign, I’ll share exactly what I have been eating for the past 4 weeks including what I eat before and after my workouts. Click on the video below to see my routine:

 

With springtime in the air and summer right around the corner, be sure to prioritize your health and fitness – and spend some time outside to enjoy the beautiful weather! Remember, your physical energy is one of the most precious resources you have and training and conditioning play a pivotal role in your overall health, happiness, and success.

Train hard.
Eat right.
Live inspired.

Time to Get Serious!

Many blessings.

Todd

The 10 Commandments Of Nutrition

Everyone has an opinion when it comes to nutrition.  What you should be eating, what you should avoid, how many meals you should be eating, whatever.  But when it comes to the 10 Commandments, there is no room for discussion.  You can follow whomever’s advice when it comes to what you should be eating and when, but you need to follow these commandments if you want to get serious about your nutrition.

# 1: Get your motor started. Eat breakfast.  Breakfast is the most important meal of the day.  When you wake up your body is in a fasting state for approximately 7 to 9 hours.  You wouldn’t eat from 9:00am until 5:00pm would you?

#2 : Slow down! We are always in a hurry.  When you apply that to food, too many people are shoveling in too much food way too fast.  It takes the brain 20 minutes to process how much you have eaten, and when you make your food vanish, your brain doesn’t have time to cut you off and you consume far more food then you need.

#3: Fuel up before training.  A high quality workout doesn’t begin with your dynamic warm-up.  The process starts with your pre-workout meal.  This is the first step to getting your body right so it can perform at optimal levels.

#4: Refuel after training.  Your body isn’t built in the gym.  You actually break muscles down during a workout.  Afterward, muscles become sponge like and want to soak up nutrients so they can rebuild themselves strong and leaner while you rest.

#5: Go wild!  Our ancestors had the right idea: fresh food is better.  I’ve never seen an obese person who got fat because they ate too much fruit, salad, and fish.  Eat fresh and wild and you will be eating better!

#6: Remember that supplements are just that – supplements!  A lot of people are looking for a magic pill to change their bodies.  Sorry, folks, the world doesn’t work like that.

#7: Water your body.  Out bodies are about 70% water, meaning we need to hydrate as often as possible. In other words, drink more water.  About half your body weight in fluid ounces daily is the easy rule to follow.

#8: Keep a nutrition journal.  Research shows that we lie to ourselves. A nutrition journal can be crucial to improve your life. You will find out that you will be in more control of what you eat and start to become accountable to you.

#9: Follow the 90-10 Rule.  If you eat the right foods 90% of the time, you are going to be world class and achieve your goals.  The other 10% allow yourself to sample foods you love, just don’t get out of control.

#10: Experiment with the IMPACT menu.  The IMPACT nutrition menu is a no stress approach what allows you to experiment and enjoy a variety of foods from carbs, proteins, and fasts.  I promise you you’ll never eat better.

Todd Durkin, MA, CSCS, is an internationally recognized performance coach, personal trainer and massage therapist who motivates, educates and inspires people worldwide.  He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team of 35 focuses on personal training, massage therapy, Pilates, yoga, sports performance training and nutrition to help transform the bodies, minds and spirits of a broad clientele.  Todd trains dozens of NFL and MLB athletes, including 2010 Super Bowl XLIV Champion and MVP Drew Brees.  He is the head of the Under Armour Performance Training Council, serves on the Gatorade G-Fit Team, and is a featured presenter on the Perform Better educational circuit.  He is a two-time Trainer of the Year (IDEA & ACE).  Additionally, Todd provides motivational talks and programs to companies and conferences worldwide.

Men’s Health recently named his gym, Fitness Quest 10, one of the Top 10 Gyms in the US.  Todd has appeared on 60 Minutes, ESPN, NFL Network and has been featured in Sports Illustrated, USA Today, Business Week, Prevention, ESPN the Magazine, Men’s Health, Men’s Fitness, Men’s Journal, Stack Magazine, Self, Shape, Fitness, the NY Times and Washington Post.  Todd has authored 35 DVDs on strength and conditioning, functional fitness, massage/bodywork and business/personal growth.

His new book, The IMPACT! Body Plan debuted in September 2010 and is a 10 Week program designed to create world-class fitness and life performance.  You can sign up for Todd’s FREE award-winning Ezine newsletter, the TD TIMES, at www.FitnessQuest10.com or www.ToddDurkin.com.

The 11 Foods and Drinks To Stop Consuming

The goal is clear.  This is the list of foods and drinks to avoid; period!  If you need to, you can begin by identifying a coal and start to cut back.  If you are someone who drinks three diet sodas a day, cut down to two.  Then next week reduce to one.  Challenge yourself to get 1% better every day.  Here is the list of 11 foods to avoid:

#1: Sugar (corn syrup, fructose, molasses, sucrose) #fitness

#2: Artificial sweeteners: Aspartame (NutraSweet/ Equal), sucralose (Splenda), saccharin (Sweet ’N’ Low). #fit

#3: High-fructose corn syrup #fitness

#4: Fruit juices. #fitness

#5: Alcohol. #fitness

#5: Soda. #fitness

#6: Added salt. #fitness

#7: White flour products. #fitness

#8: White pasta. #fitness

#9: White rice. #fitness

#10: Fast food/fried food. #fitness

#11: Soy-based products. #fitness

Todd Durkin, MA, CSCS, is an internationally recognized performance coach, personal trainer and massage therapist who motivates, educates and inspires people worldwide.  He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team of 35 focuses on personal training, massage therapy, Pilates, yoga, sports performance training and nutrition to help transform the bodies, minds and spirits of a broad clientele.  Todd trains dozens of NFL and MLB athletes, including 2010 Super Bowl XLIV Champion and MVP Drew Brees.  He is the head of the Under Armour Performance Training Council, serves on the Gatorade G-Fit Team, and is a featured presenter on the Perform Better educational circuit.  He is a two-time Trainer of the Year (IDEA & ACE).  Additionally, Todd provides motivational talks and programs to companies and conferences worldwide.

Men’s Health recently named his gym, Fitness Quest 10, one of the Top 10 Gyms in the US.  Todd has appeared on 60 Minutes, ESPN, NFL Network and has been featured in Sports Illustrated, USA Today, Business Week, Prevention, ESPN the Magazine, Men’s Health, Men’s Fitness, Men’s Journal, Stack Magazine, Self, Shape, Fitness, the NY Times and Washington Post.  Todd has authored 35 DVDs on strength and conditioning, functional fitness, massage/bodywork and business/personal growth.

His new book, The IMPACT! Body Plan debuted in September 2010 and is a 10 Week program designed to create world-class fitness and life performance.  You can sign up for Todd’s FREE award-winning Ezine newsletter, the TD TIMES, at www.FitnessQuest10.com or www.ToddDurkin.com.

Detox Tips

The average American has 116 synthetic compounds in their body according to the Centers of Disease Control and Prevention. We’re exposed to toxins from various sources such as food additives and preservatives, dry cleaners, digestive distress, non-organic foods, our environment, poor quality supplements, pesticides, chemicals, xenoestrogens and so much more.

Toxins are stored in fat cells. All toxins brought into your body have to be processed by your liver. Toxic overload and a congested liver make it difficult to lose body fat.

Spring time is the ideal time for detoxification. If you want to change your body, feel better, and look your best ever, implement the following simple and easy detox tips into your life.

Detoxing = Inflammation  = Bodyfat

  • Consume an appropriate amount of filtered water daily. Your body is 85% water and physiologically water works as a catalyst to most functions within your body. Water is important for eliminating toxins from your body. Add the juice from a fresh lemon and/or lime.
  • Eliminate refined sugars, high-fructose corn syrup, soda, processed wheat, pasteurized dairy products, gluten, table salt, processed soy and hydrogenated trans fats. Most of these products cause stress to your body and create dysfunction, disease and stimulate fat storing hormones = added body weight.
  • Avoid all artificial sweeteners such as NutraSweet, Equal, Splenda and aspartame. Instead, use Stevia, an herb that will not elevate blood sugars and has zero calories.

Side effects from artificial sweeteners include:

  • Bloating and edema
  • Headaches
  • Rashes and hives
  • Cravings
  • Weight gain
  • Predispose you to Parkinson’s, MS and Alzheimer’s Disease
  • Brain seizures
  • Cancer
  • Stay away from anything called a diet. Diets are a major stressor to your body that destroy your metabolism and create hormonal disruption, muscle loss, fat storage and added weight gain once you’re off the diet.  Eating healthy is a lifestyle for health, vitality, longevity and fat loss.
  • Opt for organic foods over commercially, non-organic foods that are full of antibiotics, pesticides, chemicals and xenoestrogens. Start with grass-fed, free-range animal protein and eggs.
  • Consume less alcohol. Excessive alcohol consumption disrupts you blood sugar, your hormones and adds inches to your waist line.
  • Drink more organic green tea. Also, include detox teas such as Pau‘d Arco and dandelion tea.
  • Practice yoga or qigong, bounce on a rebounder, brisk walking, lift weight or any workout that cleanses the body of toxins. Rebounding on a mini trampoline is extremely beneficial for every cell and organ in your body. Bouncing a few minutes daily flushes the lymphatic system and boosts your immune system.
  • Eat small mini-meals every 3-4 hours. Always eat breakfast that includes an organic protein source and healthy fats. Individuals who consume a diet deficient in protein have trouble detoxifying environmental toxins/pollutants. Your brain chemistry is made from amino acids. Disrupted brain chemistry causes depression and anxiety versus feelings of calm, happiness and clear thinking. Include plenty of organically grown fresh fruits and more vegetables. Add variety. Consider fresh vegetable juicing.
  • Practice at least 2-5 minutes of deep, full diaphragmatic belly breathing daily. Deep breathing is the source of all energy in your body. It transforms your energy and releases endorphins that make us feel happy. Without sufficient oxygen, cells begin to die and energy cannot be sufficiently produced.

Benefits of Deep Breathing include: Toxin elimination, lower stress, increased energy, composed mind, improved mood, enhanced appearance and changes to your physiology on a cellular level.

  • Don’t eat after 8pm. The night is the time for your body to rest and detox, not digest your food. Eating before bedtime disrupts sleep, creates digestive distress and minimizes your production of growth hormone.
  • Quality sleep. Keep a regular sleep schedule, going to bed and waking around the same time. Optimally, asleep by 10pm, awake by 6am. Your body repairs physically and psychologically at night during sleep. This is a time for your body to balance hormones, repair tissues and regenerate. If you’re highly physical, more sleep may be needed.
  • Ditch the toxic cleaning products and switch to more natural products such as white vinegar and baking soda.
  • Detox your mind. Your thoughts are the most powerful way to maintain health and well-being and to heal your body. Turn off the news. Minimize time spent with energy vampires. Generate positive emotions and thoughts. This is key to detoxifying your mind. Practice affirmations daily. Write 5 things you are grateful for daily in your gratitude journal. Express gratitude every day. Be Authentic!
  •  Surround yourself with like-minded people. Form win-win relationships. Determine who is trustworthy and displays character traits of integrity, honesty and authenticity. Dissolve those relationships that no longer serve you in a positive light and enjoy relationships that nourish your soul and make you feel good.
  • Keep a food journal for one week. Research shows that people who journal what they eat tend to lose twice as many pounds and make healthier food choices.
  • Reward yourself. Allow yourself time to rest without feeling guilty. Give yourself a daily dose of sunshine (vitamin D). Indulge in a warm bath with Epsom salts and a relaxing essential oil such as lavender. Dry brush your skin prior to your shower. Schedule a massage or sauna. Listen to your gut (intuition) and give your body, mind and soul the support it needs.

Everyone can benefit from a detox!

 Here are some of the benefits you can expect:

  • Clean your digestive tract of accumulated waste and fermenting bacteria
  • Clear excess mucous and congestion from your body
  • Decrease pain, muscle aches and inflammation
  • Eliminate cravings
  • Enhance mental clarity (impossible under chemical overload)
  • Get rid of bloating
  • Healthier, younger looking skin
  • Improved sleep
  • Increased energy
  • Less dependence on sugar, caffeine, nicotine, alcohol or drugs, including OTCs
  • Lower triglycerides
  • New ways of thinking
  • Normal, daily bowel movements
  • Reduce migraines and headaches
  • Say good-bye to digestive complaints
  • Shed unwanted weight
  • Turn unhealthy eating habits around. Your stomach will have a chance to reduce to normal size.
  • Feel better than you have felt in years!

Check out my 10 Day Detox Program formulated by Dr. Abbas Qutab, M.D.

Copyright © 2011 Paula Owens

Paula Owens, MS is the author of THE POWER OF 4 ~ Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life. She is a nutritionist, multi-certified fitness expert and weight loss coach with over 20 years of experience that helps clients throughout the country attain their highest level of health. Visit Paula at www.PaulaOwens.com

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PAULA OWENS

Your Ultimate Source for Health, Vitality, Longevity and Fat Loss

Website: www.PaulaOwens.com 

Alkaline Foods for Athletes

By Heather Fleming, Nutritionist, Fitness Quest 10

Everything you eat is classified as acidic, alkaline, or neutral. This classification is based on the effect foods have on your body after digestion, not how they taste. This concept measures in pH (potential or power of hydrogen).  Acidic-forming foods contribute hydrogen ions to the body and alkaline-forming foods remove hydrogen ions.  Alkaline foods contain molecules or ions that combine with hydrogen ions to remove them from the food thereby neutralizing acid and acting as a barrier.

The following is a list of alkaline foods that are easy to incorporate into your diet: almonds, artichokes, asparagus, avocados, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, flax, garlic, grapefruit, green beans, herbal tea, hummus, kale, leeks, lemons, lentils, lettuce, limes, olives, olive oil, onions, peas, potatoes, pumpkin, radishes, red cabbage, rhubarb, spinach, tomatoes, turnips and water (distilled, reverse osmosis, ionized). In general, fruits, vegetables and herbs are alkaline foods, while meat, pasta and processed foods are acidic.

An athlete’s diet’s goal is a ratio of four parts alkaline foods to one part acidic foods. This means each meal should consist of about 80 percent alkaline foods, and 20 percent acidic foods. On average a person should maintain a diet that keeps your pH a little alkaline, between 7.35 and 7.45, on a 0 to 14 scale.

Eating high alkaline foods keeps all the vital organs functioning well and optimizes the absorption of various minerals. This is essential for all athletes in order to be in top condition at all times. Continuing to maintain a pH toward the acidic range has negative health consequences. The kidneys, lungs and skin must work overtime to balance the body’s pH toward the alkaline. They do so by borrowing alkaline minerals, such as potassium, magnesium, and calcium, from bone and tissue. Muscle will also break down to obtain alkalizing amino acids. If a person maintains an acidic diet, over time aging will accelerate, resulting in muscle deterioration, osteoporosis, kidney stones and arthritis. Athletes need to ensure they have properly balanced pH levels. This can be achieved through diet as well as taking enzyme supplements, organic calcium and magnesium supplements, colloidal minerals, vitamins A and D, and drinking alkaline vegetable juices.

Cheers to Your Health!

Heather Fleming is the founder of Conscious Nutrition.  Her personal inspiration toward helping others live a life of feeling well and energized started with a degree in Nutritional Science, from the University of Nebraska.

She pursued the medical field, only finding it wasn’t the right fit. She discovered holistic and alternative healing and created Conscious Nutrition. She loves assisting others toward optimal health and believes in starting with simple lifestyle changes. Heather doesn’t want others to experience a life with low energy, digestive disturbances, and mental fog. However empowering others to live a life of vitality, purpose and energy.

Conscious Nutrition believes, you are your best guru for your body, and we want to support you during the process of learning more about your body and health.

Stressed Out? Eat Up!

By: Tara Coleman
Courtesy of the Total Gym Inside blog

You are so stressed out and busy that your sleep is either long and restless or solid but way too short. So you wake up and start pounding coffee to get going. There’s no time to eat so by the time you get around to it you are starving. Hunger in combination with the elevated stress hormone cortisol cause you to crave foods high in sugar, fat and salt. Poor sleep, caffeine side effects and blood sugar imbalance from poor nutrition leave you feeling tired, moody and unable to concentrate.

As Tara Coleman, a clinical nutritonist who write for the Total Gym Inside Blog states, this is a cycle in which too many of us find ourselves today. There are, however, several things that you can do to stack the cards in your favor and regain control:

  1. Cut out the caffeine after 2pm. OK, I know that I just lost half of you! I’m not saying get rid of it all together, just switch to decaf in the afternoon.  Caffeine stays in your system for 6 hours, so even if you are one of the people with a caffeine tolerance it will negatively affect your sleep.
  2. Increase your B-vitamins. B-vitamins support the entire nervous system as well as our stress response. They also aide in energy production so you will feel a natural increase in energy. Food sources include: liver, soy, broccoli, beans, lean meat, sprouted grains, salmon, nuts and eggs. You can also supplement with a B-50 complex found at your local health food store. Always take B-vitamin with food and don’t freak out when your urine turns neon yellow!
  3. Don’t forget to eat, especially breakfast. I know I sound like your grandma but breakfast really is the most important meal of the day. It will start your day off with good fuel and help you focus. Stock your pantry and office with easy options like oatmeal so you can make sure that you always have something on hand. While I’m at it, don’t forget your jacket and would it kill you to pick up the phone every once in a while? (Sound like grandma?)
  4. Make sure everything you eat contains protein. Protein supports brain function, which in turn impacts mood, behavior and concentration. It will also give you sustained energy and decrease sugar cravings. No need to go Atkins with your protein (in fact, please don’t!), instead just include some protein with every meal. Food sources include: fish, meat, eggs, nuts & seeds, tofu, dairy, soy, beans and rice.
  5. Add in some Magnesium. Magnesium is a natural muscle relaxer. Not the kind that causes you to speak gibberish and pass out, but the kind that helps pull your tense shoulders from your ears and quiet your mind so you can sleep. It is also one of the minerals that Americans are most deficient in. I recommend supplementing with a high quality Calcium/Magnesium Citrate before bed. It will also help with muscle soreness from all the exercise you may be doing to relieve stress!

Here’s to leading a calmer, happier life!

Tara Coleman is a Clinical Nutritionist living in San Diego, CA, and the newest spokesperson for Salada Tea. She will guest blog on Total Gym Inside twice a month with “Tara’s Friday Bite.” Leave us your comments with ideas for future topics or email Tara directly at tara@taracoleman.com.