A message from Mark Macdonald, Creator of Venice Nutrition...
I am proud to announce that HarperOne, an imprint of Harper Collins, will be publishing the Venice Nutrition Book. A dear friend of mine and long time VN client, Chelsea Handler, will be writing the foreword of the book.
I have shared through the years how it is time for a “New Level of Thinking” in the Health Industry. If we continue to attempt to solve the health challenges of our society with the same level of thinking that created these challenges in the first place, we are destined to fail.
Making your health a permanent part of your world is attainable and the VN Book will provide the answers and solutions that millions of people are desperately searching for.
I would personally like to thank you for being part of the Venice Nutrition family and most importantly Living the Program, which inspires others to see what is possible with their health.
Together we will create a New and Improved Culture of Health in our society.
Due to my focus on completing the Venice Nutrition Book, I have asked one of my closest friends and greatest minds in the Health Industry, Joanne Lee, to write the Inspirational message for the January Newsletter. Joanne inspires me daily and I believe her message this month will touch a cord in you....so without further ado, please enjoy Joannes message...
Joanne Lee
Nutrition &
Fitness Expert
Well Hello 2010!
I was talking to a client just a few weeks ago and she (like many) was glad to see the end of 2009. To her, even the number 2009 didn’t look good. It had bad lines - no good could come of a number that looked so off kilter and out of balance. 2010, she thinks, is a great looking number (I must admit, as she drew them over and over on a piece of paper, I began to think she had a point. 2010 was indeed a tad more pleasing to the eye)
It was decided, 2010 was going to be a great year (on looks alone) and anything we committed to on such a fabulous looking year was bound to be a success.
The past year was a tough year for so many people and I’ve found that they're ready to start the New Year with new found drive and hope. There’s an extra sense of determination in the air that I think may come from fighting through the struggles of 2009.
CONSIDER THE SOURCE
It is very true that drive, determination and hard work will take you far in life... it will however, take you nowhere but down, if you’re on the wrong path from the get go. I see it in the gym every day, the member that works out twice a day, never a cardio day missed, the two hour spin class, and yet they never reach their goal weight. I know this country is full of people who commit to weight loss diets; they build their life and structure their day around it. They drop weight for a while but then end up heavier than ever. Drive and determination - gone.
The analogy I like to use is this:
You want to go to the beach, you get in your car and you’re told to drive west. You drive and drive (and drive), how long do you think you drive before you question the source of the directions and give up? You drive one hour, two... maybe three. Eventually anyone would throw the towel in.
Now consider this,
You want to go to the beach, you get in your car and the navigation system tells you to drive west for 340 miles. You drive and drive (and drive) and you keep on driving without question. You don’t stop; you enjoy the drive and the prospect of a day at the beach. The drive is a non issue because you trust the source and the information provided was precise and made complete sense to you. 340 miles later you’re wiggling your toes in the sand.
$40 BILLION
The Weight loss industry is a $40 billion a year industry. According to the National Institute on Health (and many many others) the success rate is less than 5%. Of 100 people who start any weight loss diet based on deprivation and/or restriction (Calories in Calories out, zero carb etc) 50% drop out right away. Of the 50 people who stay on the diet, 50% comply but still fail to lose weight and some even gain weight (ain’t that a kicker). Of the 25 people who DO lose weight, only 4 or 5 of them have still managed to keep the weight off two short years later.
It is well documented that very low calorie “diets” and very low carbohydrate “diets” DO NOT work. These are independent, unbiased sources and they’ve been saying the same thing for years.
A $40 billion Industry that fails 95% of the time... and yet it thrives?
The Weight Loss industry thrives because the person trying to lose weight BLAMES THEMSELVES. Please know if you keep going back to the same diet over and over again because you think “It worked last time”... It did not work! The product itself is flawed... Not you.
Opinions and Perspectives are valuable; they open our minds to different ideas and different thoughts. Human physiology however is pretty much a slam dunk, we continue to explore and learn the intricacies of the human body, but the fuel pathways, metabolic regulators and physical adaptations have been studied to death. We know the systems of the body, we know what it does with food and we know what it does without food. None of this is open to opinion, we haven’t had to guess this stuff for years and yet a $40 billion dollar industry thrives because so few people actually get to hear what is proven and true.
DIETS DON’T WORK.
A study on women classed as “obese”: The average obese woman has been on over 20 “diets” in her lifetime. Most of these ladies ended up weighing substantially more than when they started. These ladies did not lack drive or determination; their willpower did not fail them. Advice and Misinformation failed them.
VENICE NUTRITION
This is a New Year, for some, it’s a new start, a new chance, new hope. What we offer you is a scientifically proven, factually based nutrition program that will give you the results you deserve and enable you to make the permanent changes you long for. We give you the opportunity to learn about how your body works, how it deals with food, how it creates energy and so much more. By understanding the path you’re on, you will be able to stay the course, to do what it takes and...
YOU WILL HAVE YOUR DAY AT THE BEACH!
"Consider the Source, Ask Questions and Question Answers." I wish you all the very best for the New Year and beyond.
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Culinary Corner
by head chef Valerie Cogswell
Simple Salad
Sometimes it’s the simplest of recipes that taste the best and become staples in your weekly menu. This “Simple Salad” is a perfect example of how very few ingredients can come together just right in a matter of only minutes. The trick is using the finest of ingredients such as real aged Pecorino Romano cheese (a little goes a long way!) in place of grated cheese in the tub and high quality extra virgin olive oil to extract the most flavor. Simply toss crisp romaine lettuce (or your favorite greens) and nutty chickpeas in fruity extra virgin olive oil and a shot of tangy balsamic vinegar. Sea salt, fresh ground black pepper and fresh slivers of Pecorino Romano are the perfect accompaniments to this easy yet elegant salad. Simple Salad makes a wonderful side dish to your favorite seafood, poultry, pork and beef and is even sophisticated enough for entertaining. Enjoy!
For the complete recipe for Simple Salad, login to your account today.
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New Years Resolutions: How to Achieve Your Goals in 2010 written by Valerie Cogswell, nutrition coach and head chef
It’s that time of year again. 2010 has arrived and with it, brings new hopes, dreams and possibilities. It’s a time to conquer old habits, start anew and strive for happiness, health and improved well-being. As a Certified Nutrition Coach with Venice Nutrition for many years, I’m happy to admit that January 1st is one of my favorite times of the year. Why? Because I get to do what I love to do most; coach our clients on how to really achieve their New Year resolutions and surpass goals that they never thought were possible. Now I’m happy to share my go-to-guide with you on how to achieve your goals in 2010. Read on for a truly happy New Year!
Before setting any goals for 2010, ask yourself:
1. Am I being realistic?
One of the most common mistakes we’ve all been guilty of is creating an unrealistic goal that doesn’t work with one’s lifestyle. For example, do you consistently work 70 hours a week and take care of a family? Perhaps, the goal of cardio for one hour a day, six days a week won’t work for you and setting a goal that unrealistic might lead to unnecessary disappointment and ultimately failure. The good news is, there’s an easy solution. Take a moment to truly evaluate your goals, lifestyle, job, and family obligations. Look at your calendar and schedule in a realistic exercise routine that you can adhere to, such as cardio 4 to 5 days per week for 45 minutes. And remember to get creative with your solutions. Perhaps getting dressed and driving to the gym every one of those days will cut into your actual work out time. Instead, invest in a fun workout tape for home or take a brisk power walk in your neighborhood. Like any goal in life, you want to make sure that it is realistic, do-able, and works with (not against) your current lifestyle.
2. Am I being honest with myself?
Being honest with yourself is very similar to being realistic when it comes to setting attainable goals. Of course, it’s incredibly important to aim high and stretch outside of your comfort zone to achieve anything important in life….. and it’s just as important to know yourself! For example, if you know that chocolate is your absolute weakness, avoid making the mistake of setting a “no chocolate ever again” policy. Better yet, allow yourself to have your favorite indulgence once or twice a week. Being honest with yourself and what’s important to you keeps you happy and leads to a “balanced” lifestyle…..and that eventually leads to achieving your goals permanently!
While creating your 2010 goals:
3. Know the difference between Short Term and Long Term Goals (and make sure to set both)
“I’m going to lose 50 pounds!” Sound familiar? Sound daunting? That’s because it is! In fact, if this is the type of goal you have set for yourself in the past without success then you know just how daunting and unattainable a goal like that can seem. This is an example of a Long Term Goal and without Short Term Goals to make it happen (ie. I will add an extra 5 minutes of cardio onto my exercise routine each day), Long Term Goals can seem next to impossible. So what’s the solution? Create realistic and small Short Term Goals along with your ultimate Long Term Goals. Both are critical to your success.
Short Term Goals are daily, attainable goals that you should set for yourself on a weekly or bi-weekly basis. Because they are relatively small and realistic changes, these goals are easy to achieve. This sense of achievement leads to daily healthy habits and a huge source of motivation (“Yes! I did it!”). Best of all? Continually achieving your Short Term Goals leads you to finally reach your Long Term Goals (such as reaching your ideal weight or gaining the endurance and stamina to run a marathon for example). Need some ideas on how to set your own Short and Long Term Goals? Here’s a great example:
Let’s say Jim, a member of Venice Nutrition, is already stabilizing his blood sugar by eating balanced meals and working out regularly. His Long Term goal is to lose 45 pounds and reduce his blood pressure with the intention of getting off of his blood pressure medication permanently. Here’s some examples of Short Term Goals he could set for himself in order to achieve his Long Term Goals.
Short Term Goals for week 1 & 2:
- 1. Drink 10 glasses of water every day by bringing a large refillable water bottle to work.
- 2. Avoid adding table salt to meals, particularly at dinner time.
- 3. Read the Quality of Food Chart in my personal plan and adjust my shopping list so I can start replacing 2 of my lower quality carbohydrates per day with higher quality carbohydrate choices.
- 4. Add interval training into my weekly exercise routine 1 time per week to start
Short Term Goals for week 3 & 4:
- 1. Reduce alcohol to 2 drinks per week. I will do this by having 2 drinks on Saturday night while out to eat and avoiding alcohol with dinner throughout the week.
- 2. Replace one protein bar per day with a higher quality meal (such as turkey, fruit and nuts) that I can pack with me the night before work
- 3. Increase interval training to 2 x per week
Each week or even bi-weekly, Jim can continue to set realistic, attainable goals for himself. And remember Jim’s Long Term Goals that seemed so hard to reach? Now that he’s created daily, healthy habits by achieving his Short Term Goals, it’s only a matter of time before Jim loses the 45 pounds and reduces his blood pressure!
Always remember to write down your goals on paper (along with the “how to” achieve them where necessary; notice how some of Jim’s goals include how he’ll achieve them as well). Keep your goals on hand as a daily reminder and for when those moments of weakness occasionally creep in. It’s also very important to re-evaluate your goals and create new goals weekly or bi-weekly to achieve. If you find that you are having challenges creating or sticking to realistic goals for yourself, consider working with a personal Certified Venice Nutrition Coach in one of our centers or through our Phone Coaching programs from the convenience of your own home! Your personal Certified Nutrition Coach will help you to create and stick to your goals, and provide the support, motivation and tools you need for success. To learn more about working with your own personal Certified Nutrition Coach, click here.
4. Set yourself up for success.
Perhaps you set the Short Term Goal of including more high quality carbohydrates like fruits, vegetables, brown rice and sweet potatoes into your daily life instead of bread and pasta. Now’s the time to create a game plan to make it happen. An example would be to make a batch of brown rice or a salad in bulk for the whole week so you can grab and go come meal time. Is your goal to have a cheat meal only once or twice a week instead of on a regular basis? Well, take a walk through your kitchen and hide the junk food so there’s less temptation. Want to reduce your alcohol intake but get sick of regular water? Stock up on flavored seltzer water or lemon slices to jazz up plain H2O to have on hand instead. It’s all about creating solutions! Remember, if you take the time and prepare a bit, it will be a lot easier to actually achieve the goals you set for yourself.
And a few final pointers to reach your 2010 goals:
5. Enlist a “buddy” or share your goals with friends and family.
You’re more likely to succeed with the support of the people who are around you the most.
6. Catch yourself doing something right.
Acknowledge your successes every time you achieve a Short Term Goal, no matter how small. Did you drink all 8 glasses of water today? Have you added an extra 10 minutes of cardio on to your daily routine? Excellent! Realizing your every day successes makes you feel good (great actually!) and sets a positive tone to motivate you to keep going.
7. Start journaling again, if only for a few weeks.
Though not every one of our clients and members journal, we have found that our most successful ones do! Journaling keeps you focused and informed. For instance, if you notice you’re always craving carbs around 4 pm, take a peek at your journal. You may find that the reason you are crashing is because you’re going too long between meals or eating low quality food. This knowledge is powerful because now you can create a solution.
8. Be patient.
It takes at least a full month before new habits start to stick, according to experts so stay the course.
9. Most importantly, you have to believe.
Any goal is possible if you set your mind to it and believe that you can achieve it.
Every year I am amazed (and thrilled) at the success stories I have witnessed with thousands of members and my own personal nutrition clients. I invite you to use the above guide as your “blue print” to success in 2010. Set realistic and attainable goals. Stay the course. Believe in yourself. The rest will fall into place. And remember, that our team of experts are here for you. If you have questions or need guidance, please reach out to us today at support@venicenutrition.com. Happy 2010!
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You Asked | We Answered
Q:I feel like I’m eating “clean” while out to eat. Why do I feel so bloated afterwards?
A:If you’ve already mastered choosing high quality and balanced meals off of the menu while at a restaurant, you’re on the right track! Doing so will stabilize blood sugar levels and allow you to burn fat while feeling you’re best. So why are you still bloated after a “healthy” meal? What you may not realize is that despite your best intentions of eating “clean”, restaurant meals typically contain much higher amounts of salt than what you are used to eating at home. A high sodium meal causes water retention which results in bloating, particularly in the abdominal area. How can you beat the bloat while still enjoying your favorite restaurant meals? In addition to choosing balanced meals and watching your portion sizes, ask your server to request that your order is prepared “light on the salt” or with “no salt added at all”. Most chefs are used to personal dietary requests and are happy to comply.
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