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Tips

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  Sometimes when clients start out with me they see results right away, they drop inches and several pounds immediately!  This can be common if you have a lot to lose, but it is not sustainable… your body will not be able to maintain this indefinitely.     As you get leaner, it gets a bit harder to get rid of fat so you have to out-smart your body and monitor your intake of food on a closer level.    So for those of you who have experienced the above, know that it is completely and absolutely normal for your body to want to stabilize and for weight loss to slow down.     

Example:      If you always lifted the same weight without changing your routine your muscles get comfortable and will stop responding as they did in the beginning. The same is true with your nutrition. If you always the same your body gets used to it and your fat loss will slow down.   Be prepared to make changes that will help you move in the right direction.   One of the advantages of having a coach to work with,  is I have the strategies to get that tape measure to move, you just have to be willing to do your part.  :-)

Lesslee Belmore

Nutritional Path founder

 

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No pressure….

 

I decided to lighten up 

Stop the pressure 

Still be focused 

But make room for change 

Now I want life at my own pace 

Things to remember: 

 Be kind to myself 

To lose the guilt 

 And not force what isn’t working 

Taking care of me means: 

Listening to my body’s inner voice 

Never forgetting the gifts I’ve been given 

To enjoy all the moments 

Even if those moments aren’t perfect 

What can I  learn? 

To stay tuned to what life is saying 

Grant myself forgiveness 

To embrace this time and this space 

To be the person I want to be 

Not someone else’s version of me

Grace for this life and words to express

what is in my heart and not in my head

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Every New Year there is a bombardment of media noise about how you need to set up your New Year's resolutions. In my experience, resolutions are always so resolute. It seems that they can set us up for this

hyper to do list thing that is unsettling.   

 

I like to work with a more feasible approach similar to the program I use, by thinking about what I really want to accomplish and then breaking this down into doable increments. There will be "weight loss challenges" and biggest losers everywhere you turn, and for some this is a great way to get started, working with a group is powerful.  Problem is what if you have no patterns established for keeping the weight off?  That’s why it’s so important to learn how to eat for life and not get stuck on the diet treadmill, you need follow through and solid habits.   If dieting was so easy there wouldn't be 1. 2 million diet books out there telling us how to cut out carbs, or eat all the meat you want, go vegetarian or vegan or better yet, stand on your head so the food never reaches your stomach. 

 

My weight has been a struggle for me ever sense I entered my teens. This was the beginning of developing a distorted body image that I carried with me through the years. I did some terrible things to myself in order to make my body what I thought it should be which was rail thin like my friends. No one had hips and muscular legs in my group, I hated it, but it was normal for me!  I didn't realize that I was perfectly fine being who I was.  There were diet pills, yo-yo weight gain and loss, starving and then binging, exercising until I almost dropped (all aerobics of course). I was always searching for perfection.

 

Just for the record I have gained and lost over 150 pounds. I've been overweight and dangerously underweight. I truly have been there, done that. I ate processed foods for years, sometimes drank too much and was addicted to sugar.  I didn't even know how to lift a weight. I also ended up getting very sick and was barely surviving; it was a very sad time for me.

 

By the grace of God, I connected with a person who is similar to who I am right now. She was a former professor of Nutrition and Health coach, Susan Sly, and I owe her my life. I didn't get better right away, I didn't cure my poor body image in a week, I didn't learn how to eat and thrive in a matter of days.  It took me many months and years, I'm still learning and always will be. But I listened to her as she guided me to a healthier way of living.

 

I pulled all my knowledge together in order to help others in a way that I was helped. Ninety percent of the time, which is all you really need to target for, I no longer binge or over drink, I no longer eat processed foods and I don't go on "diets" anymore.  My forte is not only helping others to lose weight, but creating paths for people to eat real foods and to incorporate weights into their workouts on a regular basis.  The lessons I've learned are worth teaching to others.  

 

When I think about this New Year, I don't want to make iron clad rules to live by but instead I want to do what I know works. 

 

 What about you?  What would you like to do with the New Year to come?

 

This year instead of making a "resolution" why not give yourself a real gift - the gift of letting go of doing things that no longer work for you, no longer make you happy.  Why not remove obstacles that are holding you back from being the person you were meant to be. This is a time for self-reflection and growth, a time to expand not your waist, but your life. 

 

Lesslee Belmore

Nutritional Path

 

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How does gratitude play into the weight loss game?

 

Sometimes when we have a very busy schedule or life gives us a few lemons along the way, it can be the furthest thing from our minds to take a moment to be grateful.  But I have found that a moment of gratitude can open many doors, not just in real life, but in our hearts life.  It is like a shortcut to feeling better right away.  It can make a difference in how we view the world.  It also gives you perspective.   Just when you are ready to throw in the towel or give up, take a moment to think of all that you have in your life that is working for you, then everything else can fall by the wayside.

  Can it help you lose weight?   I believe it can.   So many times I hear people tell me what they haven’t done right; well I want to know, what you have done right?  Does it seem too small to mention?  If it is a behavior that is new and beneficial for you, then let’s be happy about that.  Drinking more water, adding that green tea, getting up earlier to exercise?  Every good thing can be a moment for gratitude.  It doesn’t have to be big for you to be thankful.  Having an attitude of gratitude carries with it mini miracles.

So when things get a little crazy this season, stop and take a moment for gratitude.  Let these moments propel you forward and help you build many moments to be thankful for.

Lesslee Belmore

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Schedule Time to “Get Moving!!”                                                                     November 2013

Working with Lesslee opened my eyes and I was able to make some great observations as I moved through my weight loss and health path.   Thank YOU Lesslee for being a great coach!

Wouldn’t we all like to be healthier and more physically fit?  But how do we find time with our busy schedules? The answer is incredibly simple:  we schedule it…..we make an appointment on our calendar for a class at the gym,  a 60-minute walk, yoga class, or tennis with a friend…..whatever it is you like to do to stay fit.  A spry energetic octogenarian recently said to me, “You have to get moving.  If you rest you’ll rust!”  What a lesson for all of us regardless of our age.  Our bodies are designed and built to sustain us well into our 80’s and 90’s if we are attentive to proper nutrition and physical activity throughout our lives.  This is not new information….we know this intellectually( Lesslee taught me how knowing something intellectually is one thing, but doing it is another)yet we put most everything else in our lives ahead of caring for ourselves, both nutritionally and physically.  Let’s make our calendar our best friend.  Let’s make time for the things we need and want to do to lead an active and healthy life—both for today and the future.  One of the most important lessons I learned was to schedule the exercise time you need and don’t cancel it.  It’s amazing how easily we are willing to change our “personal” time on our calendar to accommodate someone or something else…..swapping our priority for their priority!  Think about it, do we routinely change our doctor or dentist appointment just because someone needs us to be in a meeting or somewhere else?  Most of us will say, “of course not,” yet without hesitation, we easily modify or cancel time we’ve set aside for ourselves.  Trust me; if you can’t accommodate a particular date/time, there is always another date/time that can be agreed upon.    Others will correctly assume that if you say you have another commitment, then it must be important.  And they will be right……your scheduled time for your health and well-being is IMPORTANT!  Try it……put those exercise times on your calendar and stick to it.  You’ll be amazed at how good it feels to finally have time to “Get Moving!!”

 

Hope L.

Rehoboth Beach, Delaware

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Habitual thought patterns are like ruts in a dirt road. The mind slips into them over and over; at first, steering down another route is extremely difficult. Stopping habitual thoughts as they flash along these pathways, turning one’s mental energy to a new way of thinking, requires an effort that is not merely impressive but heroic.

The way to start changing your mind is not to force it or command it but to watch yourself as if you are a casual observer, take note of what is not working for you anymore. Developing new thoughts and habits will create new ruts, they aren’t as deep as the others at first, but with repeated action, they soon will catch up!   It takes 66 days to form a new habit or pattern in which you default to when motivation is lacking. This is what we are doing when we repeatedly do a behavior over and over, so make sure it is a behavior you want to keep! 

To help develop new habits make the behavior easy so that you are more likely to continue doing it.  

 If you’d like more in-depth help with your nutrition, fitness and behaviors, contact me at  This email address is being protected from spambots. You need JavaScript enabled to view it. or 302-245-2582

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Thoughts on the dreaded scale.

 

 I don’t know too many people who actually enjoy being on the scale, yet so many of you are almost addicted to getting on that metal machine.   As your coach, I personally do not like using the scale except for our bi-weekly meetings.  First of all, it can be a very inaccurate way to measure your success, it can also easily discourage.( the scale is not your best friend)!   A better way of measuring your success is to feel how your cloths are fitting, listening to  the positive comments others are making and of course a pretty reliable tape measure. 

 

 Remember to concentrate on your actions each day and don’t let past mistakes take you off the track.  Each meal is always a clean slate and for goodness sake let go of perfection, this is so important.  Your body has it's own time table and will adjust and shift as you continue to build new habits with healthy lean eating. 

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What is it that you really want and why? 

Fresh Start Monday?  Not really, because we always have the chance to have a fresh start. With Nutritional path it is a clean slate with every meal.  Your last meal can be a learning time for you if you just ask yourself “How did I feel after eating/drinking that"?    If it isn't working for you, then it might be time to re-think and re-group.
 
  When  I work with a new client, we  set up goals for them individually. I ask them to keep in mind what it is they really want to achieve, but more importantly, why they want to achieve it.  That's the part that most of us overlook.  Ask yourself ... why am I really doing this? We each have our own personal reasons for making changes.
Obviously we all want to look and feel good, but is that enough to motivate us day in and day out?  I don't think so, in fact I can tell you from experience that motivation comes and goes like the wind.  You can't grasp it, but when you feel it, it can be powerful. So together we  find that big motivator and lock into it.     
 So, whether you are working with a coach like myself or on your own,  I encourage you to dig a bit deeper when getting those goals on paper. Feel your way inward and find your reason for getting to that sweet spot, the place that makes you feel like a million bucks!      
 

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The most amazing thing that I have found is the simple lesson of making small changes. Before it was an all or nothing mentality of making huge jumps from overindulgence to skimpy diets.  They mostly lasted about a week at best and I was hungry and irritable most of the time, actually all of the time.   But through my training and self-exploration I learned that it was the accumulation of small changes that made the biggest change in my lifestyle.  This is what I teach through Nutritional Path.   It is not anything revolutionary; it is pretty elementary in that keeping it simple seems to make it work.   I know that most of us would love the quick fix, but it just doesn’t work.  What works is when you add up all the little changes and develop a habit, one after another over a period of time.  FYI it takes about 66 days to form a solid habit.( Yes, like brushing your teeth kind of habit).  Once you have these new habits under your belt, then you don’t think quite the same way as you used to.  Our brain is running on a different track and we need to keep practicing so this track stays in place and gets deeper over time.   This is now the “new normal” and it fits so much better than the old normal, physically, mentally and metephorically.

 

Breath deep and make it simple and small.   Precision Nutrition at its best. 

 

 

Coach and trainer,

Lesslee Belmore

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Question of the day....Does the kind of food we eat affect our mood, Absolutely yes!
 
It doesn't take a rocket scientist to figure out that food does affect the way that we feel. When we eat highly processed foods, white flour and sugar, boxed items with ingredients we can't even pronounce, we are giving ourselves terrible fuel. Our bodies don’t know what to do with it, it is toxic for us.
Our bodies and brains cannot function properly without proper nutrition. We get sick, depressed and have trouble thinking clearly. A well balanced diet with non -processed foods is the key to improving not only our health, but the way we feel emotionally.

Certain foods have mood-altering chemicals that have definite effects on our brains. Omega rich foods can elevate mood which trigger the motivation centers in our brain and help with keeping our hearts in good shape. Tryptophan, found in bananas, avocados, walnuts and dried apricots can increase serotonin levels, which help us to feel relaxed and happy. B vitamins in foods such as dark chocolate, and low glycemic foods, may also be associated with elevated moods. Combining complex carbs and Protein together can also increase the availability of serotonin. It is nothing short of magical what we can do for ourselves with the proper fuel a.k.a food.
 
Bottom line: Eat natural, whole foods without processing as much as possible. Fruit, veggies of every color and texture, clean protein and little or no sugar.
You will start to notice that you are feeling wonderful, looking great, skin is clear, eyes are bright, sleep is better and lastly our mood is elevated.


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So who thinks weight gain, loss of strength is inevitable as you grow older?  

 

Well it is if you don’t do anything to stall it.  Unfortunately we lose muscle at a steady pace ½ pounds per year after the age of 35, at the age of 50 it doubles.  Because muscle is metabolically more active, the more muscle we lose the less calories we can consume to maintain our body weight.  We will become weak, will affect our bones and we will look mushy.  Not a good outcome to say the least.

One of the preventative measures we can take is to learn how to incorporate weights or resistance training into our exercise regimen and choosing whole unprocessed foods that aren’t full of additives and fillers, but mostly eating enough protein.  Protein is like gas to a fire; it revs up our metabolism and helps us keep our lean muscle tissue.  Since our body does not store it, you must add it to your diet every day in small increments throughout.

 

Diseases, weight gain and loss of muscle strength does not have to be the norm. So what can we do to get this process to reverse?

 

1. Movement:  Not just exercise, but movement throughout the day.  Our body doesn’t care if you are in a gym or in a parking lot; it just wants to move.     If you don’t know how to handle weights, take a class or hire a trainer to teach you, because you absolutely need the resistance training at least 2 times per week. Cross fit is an excellent exercise choice.

 

 2.   Make Sure your diet is on target:  How is your protein intake, your veggies and complex carbohydrates?  Nutrition is 85% of the equation,   it’s not just exercising, it is eating unprocessed foods, knowing  how to make great food choices and eating lean protein.   

 

More info contact me  This email address is being protected from spambots. You need JavaScript enabled to view it.

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Changing our bodies and our health take time. When we really pressure ourselves to see these changes quickly, we get impatient and set ourselves up for dissapointment. One of the most important things is getting back in the drivers seat, making small adjustments that you can sustain and realizing that every habit you secure is empowering you to live the life you want.
We are aiming for the sweet spot, not the perfection spot.
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WHAT YOU'LL DO:
... Peel bananas and stick in a freezer until solid. Then, blend the bananas in a food processor or high-powered mixer until smooth. For a little variety, try adding other frozen fruit (I love peach and blueberries!) Finally, add toppings of your choice (fruit, nuts, coconut, carob chips, etc.).   p.s  Watch your serving sizes, about 1/2 cup. :-)
Photo: WHAT YOU'LL DO:
... Peel bananas and stick in a freezer until solid. Then, blend the bananas in a food processor or high-powered mixer until smooth. For a little variety, try adding other frozen fruit (I love peach and blueberries!) Finally, add toppings of your choice (fruit, nuts, coconut, carob chips, etc.).
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Being o.k with who you are right now.
 
I know it is hard, especially as we have definite ideas on how we think we should look and how we want to look. I get it! But accepting who we are right now is very important. We sometimes become obsessed with the body we want and the body that is serving us now is not being honored, in fact it is being despised at times.
This doesn’t mean we don’t want something better, it just means we need to care and love ourselves just the way we are.
Consider this time as the beginning of a new era for better health, a stronger leaner body and a starting point of where you are heading. This is the beginning of the new you, all the while loving the old you.
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Question of the day....Does the kind of food we eat affect our mood.    Yes!! 

 Thanks Will for posing this question to me today!   Below is the news.

 

 It doesn't take a rocket scientist to figure out that food does affect the way that we feel.  When we eat highly processed foods, white flour and sugar, boxed items with ingredients we can't even pronounce, we are giving ourselves terrible fuel.  Our bodies don’t know what to do with it, it is toxic for us!

 Our bodies and brains cannot function properly without proper nutrition. We get sick, depressed and have trouble thinking clearly.  A well balanced diet with non -processed foods is the key to improving not only our health, but the way we feel emotionally.

 Certain foods have mood-altering chemicals that have definite effects on our brains.   Omega rich foods can elevate mood which trigger the motivation centers in our brain and help with keeping our hearts in good shape.  Tryptophan, found in bananas, avocados, walnuts and dried apricots can increase serotonin levels, which help us to feel relaxed and happy.  B vitamins in foods such as dark chocolate, and low glycemic foods, may also be associated with elevated moods.  Combining complex carbs and Protein together can also increase the availability of serotonin.   It is nothing short of magical what we can do for ourselves with the proper fuel.

     Bottom line:  Eat natural, whole foods without processing as much as possible.  Fruit, veggies of every color and texture, clean protein and little or no sugar.

You will start to notice that you are feeling wonderful, looking great, skin is clear, eyes are bright, sleep is better and lastly our mood is elevated.  J

 

 

 

 

For more info on Food and Mood:  Livestrong.com 

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I feel it is important to let clients know that change is not just one decision that you make, but more of a series of going back and forth in your mind until you decide to even take any action.  Ambivalence is absolutely normal!  So be patient as you move in the new direction you are taking, and realize it takes time to develop new habits. Approximately 66 days!

  Also, change rarely takes place in a linear fashion.  If you were to graph it out, it would look more like a mountain range, with peaks and valleys.   Realizing the process of change will hopefully help you through those rough spots, because we all know there will be times where you will want to throw in the towel.   If we know in advance that these feelings might crop up and  it is part of the process, we might be more likely to ride out this wave.  Be aware of the inner critic who can take us on a downward journey which will never serve us.

 Remember to point yourself towards the place you ultimately want to be and just start taking steps towards your goal. One of my favorite quotes speaks to that:

 

 You don’t have to see the whole staircase; you just have to take the first step in faith. 

Dr. Martin Luther King Jr.

     

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The Power of Affirmations

 

Affirmations are positive statements that describe a desired situation or course of action that you would like to achieve.

 

Unfortunately, most of us repeat negative words and statements that have created deep grooves in our brain, almost like a rut in the road.    These statements we repeat to ourselves can become deeply ingrained, some have been taught to us from an early age and we just add on to them as we grow older.  We say them to ourselves without thinking of the damage we are doing.  They slip by us, but they don’t slip by the subconscious mind.  Your subconscious cannot decipher what is true and what is not true; it only knows what we tell it. I feel in my heart it is truly time to let go of words or thoughts that no longer serve us. 

 

The great news is that we can re-train our brain.  It is highly adept at change. Neuroscientists have discovered that we can build new neuropathways until we are in our late 90’s!   So change is possible and highly recommended, especially if we want to create a life that gives us joy.

   One of the most powerful ways to start this change is affirmations.

  I started to use affirmations about 5 years ago. Whenever I find myself starting to go back to that defeatist way of thinking; I remember my affirmations and repeat the ones that I created for myself.  I do this with feeling, deep intention, faith and desire. 

Choose your thoughts and words wisely.  Pick an affirmation that feels like it hits home for you, in fact have more than one.  Keep it short and connect it with a strong emotion that has meaning for you.  

 

Example:   One of My affirmations

 

Today I will live the life that I deserve.  I am a true walking miracle.   

 

If you need help with finding one that fits you, let me know and I will be glad to assist.  Also, you can Google Affirmations and find a couple that hit home for you.

 

 

Lesslee Belmore

 

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Cod with Rosemary Quinoa and Beans

3 oz cod

1 tsp chopped fresh parsley

Dash of sea salt

Dash of ground pepper                                    

¼ cup Quinoa or Barley

1 Tbsp pine nuts

1/3 cup organic milk, skim

½ tsp rosemary

½ cup green beans

 

 

Season cod with parsley, salt and pepper, then steam or broil for 8 minutes. Cook Quinoa or Barley with garlic flavored spices if desred or use low sodium chicken broth to prepare.  Top with pine nuts and rosemary,. Serve with fresh or frozen green beans and a salad.   A high protein dinner with lots of veggies!

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Ingredients

1/2 cup Oat Flour (I processed regular rolled oats to flour)
1/2 cup Whole Wheat Pastry Flour
2 Egg-beater Egg Whites (or 4 whites from eggs)
2 scoops Vanilla Whey
Protein Powder (I used Beverly UMP brand Or Isagenix, at 130 cals & 20 g protein per scoop)
1/2  cup stevia

1/2 tsp Baking Soda
1/4 tsp Salt
1/2 cup Unsweetened Applesauce
1 medium mashed banana
4 tbsp Baking Cocoa
4oz Water
2 T. chopped pecans (optional- but included in nutrition)

 

Directions

1. Preheat oven to 350 degrees.
2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
3.
Whisk together wet ingredients (egg whites, stevia, Applesauce, Banana, Water) together in a medium sized bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray an 8" x 8" or 9" x 9" cooking dish (glass or metal would work, I imagine) with a non stick butter spray (or line with parchment) and add batter to dish. Sprinkle chopped nuts over top (if using- optional).
6. Bake 20-30 minutes in oven. (I baked for about 24 minutes in a 9x9 glass dish- perfect

 

Calories: 134

Protein: 8.6 grams

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Cake, brownies, french fries, chips you can go on and on—it doesn't really matter what you crave. The most important thing isn't what you crave, but why you are craving it.

Most food programs out there consider cravings a problem—they must be disciplined and eliminated. But, actually these cravings can give us important information. This information can show us what your body really needs.

I encourage clients to listen to their bodies so their cravings no longer run the show.  I investigate their cravings and learn how to help my clients figure out what their bodies are really asking for.

Whether you crave coffee to boost your energy, sweets to raise your mood, or alcohol to release tension, cravings indicate much more about what your body really desires.  After we indulge in our cravings we often feel weak and empty, and want something nutritious and strengthening.

By learning to be observant of your behavior around cravings and learning how to interpret what your body is really asking for, you can use modification to your food plan and lifestyle that is more supportive to your health.   You can feel in control around foods, empowered to make wise choices.

 
Lesslee Belmore
Integrative Nutrition

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