Subscribe to Our Newsletter
Get motivating health and fitness articles sent directly to your inbox.
Get Fit Newsletter 22 April, 2019
Ditch these 5 sweets

How often has your sweet tooth ruined your clean diet?

Yes, sweet are delicious and tempting, but will get you into pants that are another size larger. And into your doctor’s office for another lecture. And into a body that you are not happy with.

The life-long repercussions of a diet filled with too much sugar far outweigh the momentary pleasure.

To help you conquer your sugar craving once and for all, I’ve identified 5 sweets you should ditch, and a healthy substitute for each.

1. Ditch this Sweet: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).

2. Ditch this Sweet: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.

Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

3. Ditch this Sweet: Ice Cream & Frozen Yogurt

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.

Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing! But, listen, if you want Ice Cream, have a serving and make sure you have the REAL DEAL. 

4. Ditch this Sweet: Soft Drinks

A regular can of soda  contains the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a full week!

Soft drinks something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier.

Do This: Take soda  out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

5. Ditch this Sweet: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.

Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.

A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be!

Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

It’s my goal to get you into the best shape of your life. Join  us in the next Boot Camp session starting May 20th!!

REGISTER NOW!!

Developing a positive growth oriented mindset is key to staying consistent with any goal or dream,

If you need help in this area of developing a positive mindset, plug yourself into our 21 day detox program. You won't be disappointed!! 

LEARN MORE/GET STARTED!!


LET'S CONNECT!

Help us spread the word on facebook.com/ChooseWellToLiveWell Subscribe to me on YouTubeShare on twitter

Beyond Soft Drinks

You know that soft drinks aren’t good for you…and yet you still drink them. I understand that plain water gets boring – especially when you’re having a party or gathering, so I’ve come up with the simple Spa Water recipes below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals:

  • Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.
  • Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
  • Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.
  • Watermelon Rosemary: Place ½ cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.
  • Pineapple Mint: Place ½ cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.
Summer Salad with Chicken, Arugula and Mango

Here’s an exciting salad that takes the concept of chicken and veggies to a whole new level! There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese. The herb marinade for the chicken is a total winner – don’t be surprised to find yourself using it often!

What you need
Serves 4

For the Herb marinade:

Juice from 1 lemon
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon dried basil
1 teaspoon crushed rosemary
1/2 teaspoon garlic powder
1/2 teaspoon sweet paprika
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1/4 teaspoon celery seeds
1/4 teaspoon dried parsley
1/8 teaspoon ground cumin

For the Salad:

1 lb skinless, boneless, thin chicken breasts
1 bunch asparagus, ends trimmed and cut into 1 inch pieces
8 cups organic arugula
2 small organic mangoes, peeled and sliced
6 oz crumbled goat cheese

Instructions

1. Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.

2. Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.

3. Once the chicken has cooled, slice each breast into even strips.

4. In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.

Nutrition
332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

TESTIMONIALS

You are crazy not to experience BootCamp! As a fitness drop-out I was facing my '60's looking like the typical out of shape American. What to do to jump start my way back to being healthy? Bootcamp with Laura! The classes are personalized, you never feel abandoned, and all levels are carefully watched by Laura ALL THE TIME. She knows what everyone is doing, pays attention to everyone's little bumps in the road and expertly increases the level of training with every session. I 100% recommend training with Laura. She lives what she believes.
Roseanne Shegirian

I began working out with Laura's bootcamp in October 2010. Over a year later, I can't believe how far i have come and can't imagine quitting. I've never been very athletic, and it is a stunning experience to discover my "inner athlete" in my mid-40s! Despite problems with my knees and occasional shoulder issues, Laura never fails to adapt the day's workout to accommodate my problems and give me a great workout. Not once have i left a workout feeling demoralized or thinking, "I'll never do that again." The other campers are non-judgemental and always encouraging. Beyond the incredible changes I've seen in my body, are the changes I've experienced in my mind - I am more confident, happier, calmer, and sleep better, too. Thank You Laura!
Mary Majewski

I have been going to the 5:30 Monday/Wednesday/Friday Bootcamp for over two years. Bootcamp has given me a confidence that I never had before. While I have always loved working out, I have found a love for doing so outdoors. I love the challenges that Laura gives me each time. She is so encouraging and motivating. Whatever the weather it is so worth it. There is such a feeling of accomplishment to finish a Bootcamp session in the rain, cold, and sometimes even snow! I believe because of bootcamp I was able to become a fit strong athlete that has run in 2 half marathons and even the New York Marathon last November. I can't say enough good things about Bootcamp and Laura.
Mary Britto

I started bootcamp about two years ago. I have tried gyms, walking and exercise classes and would go a few times and then stop. That was not the case with bootcamp. It is always different and nothing compares to working out outside. I am not a morning person but have no problem getting up at 5 am three days per week. I feel more energetic on bootcamp days. Laura is a fantastic trainer. No matter what level you are, she adapts the program to fit your needs.
Melissa Mednick

Here is the best thing about Boot Camp with Laura...she really cares about you as an individual. She is able to seamlessly tailor an individual's work out based on ability level and physical condition/situation. She pushes all of us as hard as we can ("kicks our butts!") without allowing any of us to overdo it. For those women who have been doing the camp for awhile and are very fit she sees to it that they are "burning." However, when a member is nursing an injury in a particular area she finds other approaches to give them a good workout without endangering their health. When a new member joins us she is careful to see that they are challenged without being overwhelmed. No one is ever made to feel that they are "not up to par" - either by Laura or the other ladies in the group. Individual progress is noted and applauded. I am new to the group and so not at the level of many of the others. But I feel welcome and comfortable and encouraged by seeing other camp members who started where I did and are now fit and strong. I hope to be able to be there one day myself.
Terry Williams

FOR MORE TESTIMONIALS, PLEASE CHECK OUT MY WEBSITE! www.norwalkbootcamp.com



Ready to live a life of wellness? Click here to empower yourself!
undefined

What readers are saying about my book "Choose Well To Live Well!"

Thank you for writing this book! Incredibly motivating, informative and inspiring - with plenty of hands on tips and concrete advice.  Well done! ~Editor, Balboa Press

This book was so enlightening to read! I have known Laura for 10 plus years and she is so inspirational to myself and my family.  She is instrumental in making you feel good, active and healthy.  Laura gives so much of herself and energy to others.  We are lucky to have her in our lives.  ~Vince Camuto

This book was incredibly insightful. I loved the authors realistic approach to living a better life.  And it came at the right point in my life too!! I will definitely be practicing some of her recommended techniques and I'll pick up this book whenever I need that reminder to focus on the present and own my choices.  Thanks for such a spectacular message! ~Michelle

Good Book.  I recommend. ~Gary Ford

Inspiring.  Great tips and helpful facts to help you live a healthier and productive lifestyle.  If you are looking to turn your life around and want to get a good start, this book will help you do it.  ~Elise Davis Chavez

A gift of inspiration and common sense.  I read this book in one sitting.  The messages will be filtering through me for years to come.  The voice is very clear and impactful.  We think making big changes in our lives is complicated, but this book shows how it can be done in simple, clearly defined steps.   It's not just about nutrition, it's not just about exercise - it's about healthy thinking and how healthy thinking leads to healthy choices.  I'm keeping it by my bed for many future re-readings, whenever I need more inspiration and redirection. ~Mary

I am giving this book to everyone on my list!  Laura is the best motivator and most well informed trainer.  Her approach to fitness is so straight forward.  Her motivating words and specific suggestions have made getting fit possible for me, and so many people I have met in her classes.  ~Jen

Buy Choose Well to Live Well and allow it to help you live a fit, happy and healthy life!!

AVAILABLE AT www.amazon.com     www.barnesandnoble.com

CHOOSE WELL TO LIVE WELL "EMPOWER YOURSELF" WORKSHOP 

Are you ready right now to make some real healthy positive changes in your life?  This workshop will teach you how to practice, implement and live the 5 Fundamental Wellness pracitces that will help you create a FIT, HEALTHY, STRONG body and state of mind.

You will not only start experiencing life through a healthier and fit body and state of mind, but you will also learn to cultivate a SENSE OF INNER PEACE, CALMNESS AND AT EASE STATE OF BEING that will improve all aspects of your life!

"Empower Yourself" workshop will be available as an online course! coming soon!!!

 WORKSHOP TESTIMONIAL:

"I attended the "Empower Yourself" workshop in May 2013 and it was a transformational experience for me.  To be honest, I thought I was signing up for a nutrition class but what I experienced was a life wellness class that gave me techniques to handle my hectic schedule.  I learned to take a few minutes a day to relax and focus on the positive aspects of my life, so that I could more calmly handle the issues that come up during the day.  I also learned relaxation techniques for the evening that really helped me get a peaceful night's sleep for the first time in years.  Another key component of the class is healthy eating and learning which foods are good for your body and which foods you should avoid.  I added two servings of greens to my meals which made me feel lighter and eliminated the bloated, sluggish feeling that I used to have after meals.  Overall, I feel in control of my life now.  I am empowered to make healthy choices in the food I eat and healthy choices in the way I handle stressful situations.  I no longer have that fuzzy, groggy feeling when I wake up in the morning.  I feel focused and engaged in making choices that move my life in a positive direction.  I highly recommend this class to anyone who wants to lead a happpier, healthier life." D.W., Westport

"I attended Laura's Living Well Workshop in January and it was a perfect way for me to start off the new year.  I decided to commit to the 4 week program because I knew that I needed to calm my mind and try to deal with everyday stressors in a better way! The great thing about working with Laura is that she treats everyone so specifically and individually.  Even though there were other members of the group with me each week, Laura has a way to tailor her teachings and motivation towards each of us and what we each specifically need.  We started off by discussing the foundations of healthy living - moving our bodies each day, adding more servings of greens to our days, calming habits and of course, meditation.  I had never really thought of using meditation but had been encouraged to try it.  Having Laura lead us through it each week was very safe and comforting.  I quickly realized that by meditating and focusing on positive, nourishing thoughts I would be able to face things a busy day can send my way.  I also hear Laura's voice in my head pushing to take calming breathes, telling me to look for the positive in tough situations and be aware of my choices and choose positively.  Finally, the best part of working with Laura is that she truly practices what she preaches and teaches.  She is a phenomenal role model in body, mind, and soul. " J.V., Norwalk


 

Email: laura@norwalkbootcamp.com
Phone: 203-604-9909

Web: Visit My Website