Wellness Wednesday: Are You Overeating?

Hello everyone and Happy Wednesday to you all. This Wellness Wednesday I would like to talk to you about portion control. I had the pleasure of reading an article on the website www.theguardian.com and they were examining this very epidemic. It seems everywhere you go food is getting bigger and bigger, and the result is that Americans waists are getting wider and wider.  Published this recent May 2017, they (www.theguardian.com) noted that the White House and FDA would be changing food labels to better reflect the influx in portion sizes and to present new serving sizes that reflect how people actually eat.  I have a major problem with this! If we know that our people are overweight, then why would you try to normalize our current portion sizes when we know it can be detrimental to their health?  I am shocked and a bit disgusted.

Although this information is upsetting, there are things in which you can do in your personal and family life that don’t follow the “new rules” being put in place. Here are my tips to keeping your plate under control.

Use the My Plate model – Make half of your plate fruits and veggies, about one quarter grains, and one quarter protein. There are more details that go into this model, but this is the basic. Be a model citizen by making a model plate.

Split your plate – This is especially important when you are going out to eat. Some restaurants are loading you up with more food than ever. When your plate comes, ask for a to go box. Split your meal in half right then and there, and save the rest for later. Now that’s cutting calories!

Never eat until you’re full – Never ever do this one. One way to prevent this is just by eating a little slower. Drink a glass of wster before eating. It will also prevent you from eating too much. Enjoy your food. Engage in conversation around dinner and lunch time. This gives your brain time to catch up with your stomach to determine where you are in regards to becoming full.

Everything in moderation – Have that candy or chocolate. Eat that cake and ice cream, but in moderation. Take special care with these portion sizes because sugar will eventually turn into fat, which will increase your waistline.

High Fiber/Low Sugar, Fat, and Sodium – Choose foods high in fiber and low in sugar, fat, sodium. These are general guidelines for your overall health. Fiber will keep your digestion on track, and the more sugar, fat, and sodium you have, the more you are going to want to eat. It is sad to say, but these are the ingredients that make us want to eat more because they taste good. Be cautious of these at all times.

So there you have it. My tips for not overeating. Stay strong in the fight against portion control. Be well you guys!

Live. Love. Well & Fit.

-Dominique

Tackle Your Tuesday 

The absolute best way to tackle any day! Don’t get mad at me though when I nourish it every now and then with chocolate! Hehehe!… In all seriousness though nourish your body and it will definitely take care of you. Be well you guys! 

🌿💖💪

-Dominique

#fitness #health #exercise #wellness #wellandfitcoaching #tuesday #fitmom #nutrition 

May Reflections

 Hello Everyone! I hope you had a wonderful Wednesday! Reflecting on this month, all in all it has been a good one. I have moved into new directions, and more than ever making every step to keep living my purpose. This month we talked about embracing all you. I gave you 8 tips to managing your mental health in honor of Mental Health Awareness Month. I also gave you some advice on people to let go in your life as well as 6 alternatives to ice cream, yum! It has definitely been a busy month, but an exciting one as well. Like I have said before, I feel like I (and many people around me) are in a season of transition. My husband and I are moving into new things. My girls are out of school for the summer, and my son keeps growing and talking more everyday. I am also staying consistent with my workouts online (I hope you join me sometime) and not online… hehehe! I hope your May was filled with love, joy, and opportunities of growth and learning. It is never to late to turn it around. I want to keep encouraging you to be the best version of you possible. You can achieve a life full of wellness (Physically, mentally, and spiritually). Let’s get ready for the summer whoo hoo! I’ll be right here providing you with more inspiration, motivation, and more Well & Fit Coaching health and fitness tips. Be well you guys. See you soon!

Live. Love. Well & Fit.

-Dominique

 

Don’t forget to follow me on Instagram: @wellandfitcoaching

…and check out my workout live every Monday and Wednesday on Facebook (facebook.com/dommichele) Live and Instagram Live!

Tackle Your Tuesday: Take a Break and Move!!!

Hi Everyone, and Happy Tuesday to you! Today was very productive and it moved rather quickly, but one think I forgot to do was take a break and MOVE! I blame it on the hot weather here in Southern California, but it was mostly me (hehehe!).

Today’s inspiration actually came from and Instagram post I came across from @busyprobalance. Periodically she makes these posts that remind you to get up and move even while you are at work. The funny thing is I also had this in my notes to blog about today, but didn’t do it myself…. I guess I will get back tomorrow.

The majority of the time we can get so wrapped up in our work (I call it being in my zone), that we can forget to take a break. Go outside and refocus your energy. Give your eyes  a break from starring at the computer screen or dealing with difficult customers. A favorite quote of mine has always been, “Just find time to be”. Once your done come back inside a hit it hard again, but with a fresh mind and body. Let’s make our best effort to Tackle Our Tuesday… or Wednesday… or everyday! Remember to always take a break and move. Be well you guys.

Live. Love. Well & Fit.

-Dominique

Below are some exercises you can do right at your desk if you don’t have enough time to go outside:

 

Wellness Wednesday: My Picky Eater 


Hi Everyone! Happy Wednesday! I hope you all had a wonderful day. I am personally enjoying this sunshine in California! 

So today or should I say this evening (many evenings as a matter of fact) I think I have reached my breaking point with my 6 year old. SHE WILL NOT EAT VEGETABLES!… or even some fruit for that matter. I try to let her pick and choose what she likes. We used to eat it altogether on the count of 1, 2, 3 as a family, but that really doesn’t work anymore. She even recognizes it when it’s in a smoothie! I just don’t know. I definitely cannot let this pattern continue. Thank God she is on a multi vitamin so she is getting her daily dose of nutrients but it is so frustrating. Futhermore I am not one of those parents that will force her to eat it either. 

I need your guys help! Instead of me giving you advice, let’s try it the other way around. What have you guys done with your picky eaters that was successful? Do you have any new tips for me? If you read my blog you know how much I care for not only my wellness, but my family’s as well. 

Please help me! Lol! I’ll be patiently waiting for your reply. Be well you guys, and good luck with your picky eaters as well!

Live. Love. Well & Fit.

-Dominique

Tackle Your Tuesday: Watering What You Don’t Want

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Well it’s that time again… Happy Tuesday to you. I hope you had an amazing day. Today my topic of discussion hit me right this morning as I was driving to work. I was listening to Joel Osteen, and he was preaching about feeding your destiny. I thought hey, this might be just what I need to start the day, and it completely was. In one particular part of his sermon, he talked about watering the weeds in your life. He said. “Stop watering what you don’t want,” This definitely steered me into an “Ahha…” moment.

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I can begin to think of many situations, including my own, where we as human beings continuously dwell of the past. We put energy into past fights, hurts, and upsets. Always feeding our own negativity. He also talked about hanging around discouraging people. Whether it be a friend, coworker, or a family member. His advice was not to water the weeds of your life, and that is exactly how you tackle ANY DAY!

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What are you watering in your life that you don’t want? It can be eating unhealthy, worrying too much, arguing with a loved one, or even your lack of exercise. I think one of the greatest things we water is our past. Being done wrong and not learning to forgive and move on. It is just like what I taught in my prenatal group today, we are all a work in progress. No one is perfect, but you can make the right choice not to water those bad influences in your life. Learn to forgive, and let it go. Practice day in and day out not to water what you don’t want. It is time to take control of the life you want. Make the decision today, and as always be well.

Live. Love. Well & Fit.

-Dominique

Wellness Wednesday: Berries, A Delicious Snack and a Boost to Your Diet

Hello everyone and Happy Wednesday! I hope you all had a great day. Mine seemed to just fly by with everything going on at work, but I kind of like it that way because it helps the day go by faster. Although I love my job, I love being at home with my family even more.

Any who… in honor of Wellness Wednesday, I am going to try my best to bring you information about food, drink, and restaurants that are beneficial to help you live a healthier life. Today I will bring you some information on berries. Why berries you say?… Well it seems that more than a berry of two comes across my path every week, lol!

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The most popular berries include strawberries, blueberries, blackberries, raspberries, boysenberries, cranberries, black raspberries, and cherries (…and yes cherries are a berry). My personal favorites are cranberries, preferably dried cranberries.

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As you probably already know, berries are great antioxidants that help fight free radicals (cancer causing agents). The are also full of vitamin C, K, and E that help you continue to stay well. They also have fiber to keep you regular, and potassium which is an electrolyte that helps different muscles (including your heart) perform properly. In addition they boost your metabolism, helping you to fight stubborn body fat.

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So as you can see berries have all kinds of benefits. Try them in your smoothies, yogurts, desserts, or on their own (with no syrup). I haven’t found a berry that I don’t like yet. Whatever your favorite or whatever new one you try, you can be certain that you are making another stride to living and more Well & Fit life.

Be well.

-Dominique

 

80% Nutrition, 20% Exercise

Since the recent passing of the new year the majority of us are “on fire” or motivated to achieve our new year resolutions. The most frequent of new year resolutions has to come from the never ending desire people have to “lose weight”, and by this they think it equals exercising more. Although this is a very important component, you still can’t out exercise your diet. Even if you managed to exercise 7 days a week, you would not get the best results you possibly can unless you begin eating right.

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I have recently been on a smoothie kick in the morning. I mix all my favorite fruits, and veggies in the blender (the ninja blender I initially bought for my husband for Christmas…hehehe…), and it is a sure way to start my day off right (I will be adding a protein mix soon because I am hungry in like 2 hours). I have also been bringing snacks such as nuts, cheese, cranberries to also snack on. When I have lunch I try to keep it light. I don’t want something to drag me down for the rest of the day, and I live by my “don’t overeat rule”. If we are to truly conquer our wellness goals, then it has to start from the inside out.

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Everyday you wake up try to make a conscience decision to live a better life. Now don’t get me wrong, I am not perfect by any means, but I know that I want to take care of myself now and avoid problems later. It is also good to practice “everything in moderation”. Have a slice of cake or a mini snickers (my treat). It usually curves those cravings, and you can move on instead of obsessing over something that you wish you had.

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They key is to stay realistic. Ask yourself, “Where am I now?” and “Where would I like to be in the next year?” Do you want to be stuck making the same new year resolution next year, or is 2017 the time for change? You decision, but know that you are the one who has to deal with the consequences.

Be well you guys.

Live. Love. Well & Fit.

-Dominique

 

Pass The Peanut Butter!

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Hi everyone! It is FRIDAY, yay! I made it through my first week back to work. It did help that I had a break in the middle of the week thanks to Veterans Day. It was a week well spent getting back into the swing of things. While at work, I always find time to research various health and fitness topics, and today peanuts and peanut butter just happen to be the topic of interest in my brain. Did you know that November is Peanut Butter Lovers Month? I can’t say I get too excited about peanuts or peanut butter unless it’s in chocolate or Kung Pao chicken! I also enjoy a good PB and J from time to time.

After doing some research I learned the benefits of peanuts as well as peanut butter are awesome! They are packed with fiber (helps with digestion), protein (builds and repairs muscle), potassium (great for recovery), B6 (helps with energy), and more. Its got heart healthy monounsaturated fat or “the good fat”, and because of the protein, it keeps you fuller longer.

Overall I think peanuts or peanut butter would qualify as a smart pre-workout or post-workout snack. After taking all those facts into consideration it is safe to say you should get cracking (peanuts) or scooping (peanut butter). Be well, and enjoy your peanuts this month!

Live. Love. Well & Fit.

Wellness Wednesday: National Dessert Day

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Hi everyone, and happy hump day to you all! Every now and then I like to go online to look up the random holidays in every month, and boy are there some wacky ones out there! Well today just happens to be National Dessert Day! Yum! In the world of health and fitness usually the words desserts or sweets is strictly forbidden, but I have just the opposite affection towards it. I like my sweets. My favorite happening to be a Snickers (FYI). After all desserts are on the food pyramid right? Lol! I know, I know, but in all seriousness. I find the worst diets to be the ones that cut our desserts completely. Although yes they are packed with sugars and calories, they are not there to ruin your diet. My favorite rule to tell my clients is, “Everything in moderation”. It is those that deprive themselves of sweets are usually the ones that fail because they end up going on a “sweet binge”. I believe it is all about balance. Balance the sugar, fats, and fried. Make sure you are eating an abundance of fruit, vegetables, nuts, lean meats, etc, but have a cookie once in a while. This is in no way to get confused with special situations. If you have a medical condition limiting you to a required diet, then by no means am I telling you to eat a bunch of unhealthy foods. For those of you though that have tried diet after diet trying to cut out sugars or carbs, just know that more than likely it is not going to give you the lasting results that you want. So on account of National Dessert Day I want you to eat a piece of cake and live a little, and I said a little. Just keep in mind of your ultimate goal. Live a happy healthy life the right way! Happy eatings!!!

Live. Love. Well & Fit.

Picture from today’s workout and breakfast!

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