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Body Ovation by Albert R Fitness Solutions

 

The ARFS Fitter Crew Newsletter December 5, 2013
Welcome to the ARFS Fitter Crew Newsletter

Welcome to your Fitter Crew Newsletter! 

Wow you all are amazing! Thank you so much for allowing me to enter you inbox each week! I am honoured and thrilled that you allow me to share health and fitness topic with you.

In this week's issue I am giving you tips on how to handle the "food pushers" while not upsetting them. You know what I'm talking about...  

Here, taste these cookies. I got you this tower of chocolate for Christmas. Here's a dish that you have to try...I made it myself! 

These tips and responds will certainly come in handy this time of year.  

The nutritional team has come up with a delicious Squash Soup which is perfect for the day after that big holiday party. 

I will let you get into this issue.

Here is to a Fitter and Healthier you!

Yours in health and fitness,

Albert R

 

Just Say NO to Food Pushers

This time of year it seems that everyone turns into a food pusher.

You know what I'm talking about...

Here, taste these cookies. I got you this tower of chocolate for Christmas. Here's a dish that you have to try...I made it myself!

Unfortunately, the holidays are a time when food pushing is not only accepted, but is expected. Rather than give in, and end up gaining 2 to 5 kilo (5-10 pounds) this holiday season, arm yourself with these 5 clever ways to stop food pushers in their tracks.

Food Push #1: "Try this new treat I made, you'll love it!"

      I'm Stuffed Response: "I wish that I had room right now, but I'm stuffed."

Why being stuffed works: Your delightful food pusher cannot refute your statement about being full. If they persist, then let them know that having one more bite would push you over the brink of being uncomfortably full.

Food Push #2: "I know this dish is your favorite! Hand me your plate."

     Stalling Response: "I really can't wait to try some in a little bit."

Why stalling works: You didn't directly turn down the pusher's offer, so they feel that they've won and will likely drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it, the decision is yours.

Food Push #3: "Take these treats and leftovers home!"

     Take a Break from Cooking Response: "Thanks, but I want you to keep the food so that you can take a break from all the cooking you've been doing."

Why saying they'll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they'd really love to have leftovers for themselves. Compliment their cooking and let them know that you think they deserve a break over the next few days, then stick with your clean eating plan.

Food Push #4: "You are obsessed with dieting. Just take a break today."

     Thank You For Noticing Response: "Thank you for noticing all of the healthy changes I've been making! It's not easy, but I'm on track with my goals and it's all worth it. Your support means a lot."

Why saying thank you works: True, the dieting comment was probably made passive aggressively, but you are free to take it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness. Your good influence may even rub off!

Food Push #5: "I only make this dish once a year – you MUST eat some!"

     I Want to Live Long Response: "Wow, that looks amazing! I'm going to skip it this year so that I can live to see many more wonderful holidays with you."

Why wanting to live long works: When said with good humor, this drives home a serious point. You are eating healthy so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!

Take control of your eating this holiday season, and don't ever let food pushers decide what you're going to eat. By using the responses above you'll be able to eat fewer calories and will avoid the typical holiday fat gains in order to start the New Year off right!

Remember that exercise is just as important as healthy eating when it comes to achieving your fat loss and fitness goals. During the next few weeks it's more important than ever to stick with a regular, challenging exercise program.

If you aren't already one of my beloved clients, I'd love nothing more than to get you started on the fitness program that will begin your personal body transformation.

Want more then check out my Healthy Holiday Guide. You can download for free by going to http://www.albertrfitnesssolutions.com/Holiday_Guide.php . My holiday gift to you. 

Talk soon!

This Trick Reduces Liquid Calorie Count...

While you’re out enjoying the season with good cheer, be aware of the many liquid calories that you’ll encounter. These sneaky, liquid calories quickly turn into an unwanted increase in body fat.

From champagne to cocktails, hot cocoa to eggnog, all of the classic holiday drinks are filled with sugary calories. So here’s the trick that reduces these calories:

Slow down your consumption by drinking a full glass of water in between each calorie-filled drink. This technique allows you to enjoy the tasty drinks of the season while keeping you hydrated and reducing your liquid calories by 50%!

Cleansing Squash Soup

This simple, cleansing squash soup recipe is an amazing recipe to rely on this holiday season for two reasons...

First, it's the perfect light meal to eat before you go out to your holiday party. You’ll make better food choices and will have less room for the fattening foods when you’ve already filled up on this guilt-free soup.

Secondly, this soup makes a wonderful day-after-the-big-party meal, when you want to keep things low-calorie, simple and cleansing. It freezes well, so make lots and save some for later. Servings: 6

Here’s what you need...

  • Nonstick cooking spray
  • 1 red onion, chopped
  • 6 cups vegan vegetable broth
  • 3 green zucchini, chopped
  • 3 yellow zucchini, chopped
  • dash of salt and pepper
  • 12 oz frozen butternut squash, defrosted
  • 1 cup unsweetened coconut milk
  • juice from 1/2 a lemon
  • dab of plain Greek yogurt
  1. Spray the bottom of your soup pot with nonstick spray, and sauté the onion until soft. Add the broth, zucchini, salt and pepper and cook until zucchini is soft.
  2. Use your hand blender and puree the soup until smooth. Add the butternut squash.
  3. Remove from heat, add milk and lemon juice.
  4. Put a dab of yogurt in each bowl and swirl with a spoon.

Nutritional Analysis: One serving equals: 122 calories, 1g fat, 402mg sodium, 26g carbohydrate, 3g fiber, and 5g protein

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 Please remember it is important that before beginning any diet or fitness regime, you consult with your health care professional to ensure that you are mindful of your current health and any restrictions that are appropriate for you. You should immediately seek medical attention if there are any unanticipated changes to your physical condition at any time.

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