Mark Macdonald
creator of Venice Nutrition

Being Present

My life has been about looking for peace for as long as I can remember. My mind was always attached to an outcome, or striving towards a goal. It was always cluttered with thoughts and worries. The more often I began to attempt achieving security and comfort, the more I came to believe that these two concepts did not exist. I kept thinking that the more I would accomplish, the more possessions I gained, the fitter I was, the more awards I won, would eventually lead me to the peace I so desperately wanted.

I kept looking for the answers from an external source, when I needed to find the answers from my own internal source. The problem was that I lived for the destination, and forgot about the journey. The journey is where you find the magic; it's what life is all about - in other words, "Being Present". This concept specifically refers to paying attention to what's happening around you and inside of you. "Being Present" means releasing all of those doubts and insecurities and living in the now.

Every day I see people working so hard and staying focused on the outcome. They feel if they can drop to their college or pre-baby weight, fit into their “skinny jeans”, or get more muscle tone and definition, everything in their life would immediately get better. They become so focused on the destination they forget all about the journey. For that reason, most times when they achieve that goal they're left with a sense of emptiness.

All these things being said, goals are extremely important. They provide us with an objective, a mission and a direction. The point I am making is to make sure you enjoy the ride and all the lessons you learn while travelling towards your goals because that is by far the best part.

As for me, I can say that I have finally found peace in my life. The key to this breakthrough was "Being Present". On that note, my invitation to you is think about the concepts I've proposed and take a step back. Examine your daily routine and see if you are enjoying and living your life even before you achieve your goals. Are you “Being Present”?

Culinary Corner

by head chef Valerie Cogswell

Chicken and Pasta Salad Toss

Believe it or not pasta can be a healthy and regular part of your diet. Try this Chicken and Whole Wheat Pasta Toss for a light and delicious meal. Toss cooked whole wheat pasta (elbows, shells or rigatoni), chopped grilled or baked chicken breast, and any leftover veggies you have on hand like chopped tomatoes, bell pepper, zucchini, red onion, shredded carrot, or cooked broccoli florets. Then add a small amount of cubed low fat cheddar cheese. Finally, drizzle with your favorite low fat vinaigrette or low fat Italian dressing and season the dish with fresh ground black pepper and fresh herbs like parsley. Enjoy!

join today >>

An Insider’s Guide to Eating Well While Dining Out

We know that going out to eat is a fun and important part of living a balanced lifestyle, so get ready! Our team of experts have created this Insider’s Guide to give you the tips and tricks you need to make the most out of your next dining experience.

• Tip #1 - If you want dessert (and who doesn’t?), then go ahead and have it! Here’s the key to having dessert: plan for it. Go lighter on the bread basket or carbohydrates with your dinner and eat until your 70% satisfied. This way you’ll make room for dessert. And remember, split your dessert with a friend, enjoy it slowly (you’ll eat less) and savor every single bite!
• Tip #2 - Scan the menu from home - Look up the menu online ahead of time to get an idea of what you really want. Scanning what they offer beforehand helps you to make a healthier decision when you order.
• Tip #3 - Get friendly with your server - Your server knows the best items on the menu and how everything is prepared. He or she can even fill you in on “specialty dishes” the executive chef can create which can accommodate your preferences.
• Tip #4 - Get creative with the menu - Remember a menu is not set in stone and it’s okay to mix and match items to create the perfect meal. For example, if the filet comes with heavy, fat- laden mashed potatoes, try swapping them out for the roasted potatoes that come with the chicken. Pair the grilled scallops from one dish with the roasted baby vegetables from another. See a pasta dish that sounds delicious but comes with a cream sauce? Order it with marinara instead.
• Tip #5 - Learn the key culinary terms - Here are a few of the healthier culinary terms to look for on a menu: Grilled, Baked, Roasted, Broiled, Blackened, Steamed, Poached, anything “Light”, Marinara Sauce, Broth Based dishes, and Vinaigrette. Here are a few of the “not so healthy” items to keep an eye out for: Fried, Pan-Fried, Crispy, Breaded, anything with Butter, Cream, Alfredo or Cheese Sauce, anything with the term “Rich” or “Stuffed”, and watch out for Demi-Glace Sauce as well. The term “Sautéed” can go either way; in this case you can request your dish “lightly sautéed with very little oil”.
• Tip #6 - Become a regular - Find a “favorite place” and stick to it. When you become a regular, both your server and the chef will be more likely to cater to your dietary preferences.
• Tip #7 - Don’t go hungry - We’ve said it many times, and it will save you hundreds of calories! Eat a quick, balanced snack (think ½ a protein bar) an hour before your meal so you’re not starved when you get to the restaurant.

For more tips on how to eat well while dining out, please see Tip # 11 in your Handbook under your Help/Support Tab

join today >>

You Asked | We Answered

Q:Why is it beneficial to weigh my food and what’s the best way to do it

A:Using a food scale that measures food in ounces is the simplest way to learn your portion sizes. The goal is to weigh an item a few times so that you can “eyeball” it in the future. Weighing and measuring your food items is a small investment in your time with a big return in results.

Quick Tip:

Pass this newsletter on to a friend to inspire them! >>