Wednesday, March 16, 2011

Remember the Rainbow song from pre-school?

♫♪ ♫♪Red and yellow and pink and green, purple and orange and blue♫♪ ♫♪

♫♪ ♫♪I can sing a rainbow, sing a rainbow, sing a rainbow too.♫♪ ♫♪
One of the challenges I hear from clients is that they are getting bored,
you can only eat chicken and broccoli for so long until rebellion sets in!
Your challenge is to eat the rainbow!

♫♪ ♫♪Red and yellow and pink and green,

Purple and orange and blue♫♪ ♫♪

♫♪ ♫♪I can eat a rainbow, eat a rainbow, eat a rainbow too.♫♪ ♫♪


Orange / Yellow

Pink / Purple

Green / Blue

White / Brown


Red Peppers

Red Leaf Lettuces


Spaghetti Squash

Summer Squash

Sweet peppers

Yellow tomato

Red Cabbage





Greens: Collard, Mustard, Kale or Turnip


Lettuces: Green Leaf, Butter, Iceberg, Romain




Green Beans



White Asparagus



Wax beans

Mung beans

Alfalfa sprouts

Fennel bulb


Yes, there is an art and etiquette to a proper weigh in

  1. Weighing yourself first thing in the morning is usually best. Because of variations in food and fluid consumption, we often "gain" different amounts of weight throughout the day. It's also best to do it wearing the same thing, be it your jammies or your birthday suit.
  1. If you're weighing frequently, remember that daily fluctuations in weight are common. Just because you're heavier today than yesterday doesn't mean your weight control program isn't working. Don't become a slave to the numbers. You want the overall trend to be downward. A few days of an upward trend can serve as a wake up call!
  1. Monthly variations in weight are also common in menstruating women. Don't get discouraged when the relatives come to town!!
  1. "Plateaus" in weight loss aren't necessarily bad. If you're exercising a lot, your weight may remain constant for a time even though you're still decreasing your body fat content and getting healthier. Remember it's not a true plateau unless you have been at the same weight for at least 2+ weeks and have been 100% on plan. If you think you may have hit a plateau call your coach immediately!!
  1. Finally, cues other than the numbers on the scale are equally important. How do you feel? Are your clothes getting looser or tighter? Do you feel stronger, healthier, leaner? Your own perceptions can be the most valuable tool to help you track your weight control progress.That's why it's important to not only weigh but measure, using a tape or a snug pair of pants.

Albus Dumbledore

It is our choices, Harry, that show what we truly are, far more than our abilities.