Everyone loves a good snack. But what defines “good”?

If your stomach starts rumbling and lunch is still two hours away, you’re going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you’ll feel dragged down and even more tired. Choose wisely, and you’ll get the boost you need.

Before your next snack break, think twice about what you are about to eat and remember the following information when you’re craving a snack!

Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.

Here are a few good options when you need an energy-boosting snack.

• A small apple or sliced banana with atablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.
• A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that’s right – fats aren’t always bad), and plenty of fiber, all wrapped up in a delicioup package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
• One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you
  down.

Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you’re exceptionally hungry, it’s easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you’re bored, stressed, zoning out in front of the TV, or not paying attention to what you’re eating while studying for your next exam.

The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.

Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

Snacks for Healthy Living
What you eat for snacks can help you meet recommended guidelines for the amountof fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacksavailable for you and your family is important. After all, when healthy food is easily accessible, you won’t be tempted to stop at the vending machine or the nearest fast food chain.

In addition to choosing the right foods, include plenty of variety. If you eat
too many carbohydrates for breakfast, snack on some protein. If you’re eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.

Snacks full of goodness for your body include egg salad for protein, a cheese
stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or
a handful of almonds.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call 860-927-7913  or email drm@drmlifecoach.com today – I look forward to hearing from you.

It’s Your Choice

At every snack break, you have a choice to make. Will it be the leftover holiday candy, chips, and soda? Or will it be a nutritious and delicious portion of food to give you the energy, calories, and the goodness you need to make it through your day? Make the right decision and become leaner and healthier.

Who is Owen Finberg?
Head Coach Owen Finberg joined the South Kent community in 2004. He came to South Kent after four highly successful years at West Nottingham Academy in Maryland. He brings discipline, professional training, and a family atmosphere to his teams and these characteristics have led to many successes during his six seasons atSouth Kent.

The South Kent Soccer Program is coming off its third consecutive New England Championship in 2010 and fourth in five years. The Cardinals defeated Noble and Greenough School 2-1 in last year’s title match,
they bested Kimball Union Academy 2-0 to claim the crown in 2009; South Kent previously won the Class B title in 2008 with a 3-1 victory over Rivers School and the 2006 Class C title with a 3-2 extra time victory over Hebron Academy. During his time on “the hillside” Coach Finberg has won several coaching awards, being named small school prep school coach of the year by the Connecticut Soccer Coaches Association in 2006, 2008, 2009 and 2010 as well as Prep School Coach of the Year in 2008. In 2008 he also won the Joshua Krusewski “Outstanding Young Coach” Award from the Connecticut Junior Soccer Association and the New England Private School Coach of the Year from the National Soccer Coaches Association of America and Adidas. Also, the 2007 team was recognized with the Sportsmanship Award from the Western Connecticut Soccer Officials Association. In addition to coaching on the scholastic level, Coach Finberg has also worked with the Olympic Development Program (ODP) of U.S. Soccer. Coach Finberg has coached internationally at the Gothia Cup, Dana Cup, Lake Como Cup, Rangers Football Club Invitational, Watford and London International Festival of Football, and the Manchester Football Festival. In 2008 he led his U-19 club team to the Connecticut State Cup Championship and won the U-18 Connecticut State Cup Championship in 2010, this past summer his USL Super-20 team made the national finals. Coach Finberg holds his Premier Diploma from the National Soccer Coaches Association of America
(NSCAA), and an “A” license from the United States Soccer Federation
(USS

How can you listen to this show?
You can listen by going to your web browser and typing in www.ftns.co; so turn on your computer, sit back, relax, and listen . Also, there are downloadable apps for your phone from the FTNS website. The show is aired live from 7 PM – 8 PM. Be sure to tell your friends to listen; and, because this show is for you, email Marilyn during the show at DrMarilyn@FTNS.cowith questions and comments or suggestions for future shows. Make sure to let us know if you like this show, let us know by emailing Dr. Marilyn or calling 650-ASK-FTNS.

F).

COMPLIMENTARY Phone Call
with Dr. Marilyn, Sports Psychologist & Life Coach It’s time to R.E.N.E.W.!
An integrated process for permanent weight management!

When: Wednesday, January 4, 2012

Time: Choose either 2 PM EST or 6 PM EST

Registration Fee: $199

(Link & instructions for call access will be provided after you register)

 Why Sign up for this Complimentary Phone Call?

•  You want to lose weight and keep it off permanently but it just doesn’t seem possible.
•  You have tried every diet and every exercise program.
• You are frustrated especially when the weight loss is slow or when you reach a plateau…that’s a real spirit breaker.
• Weight loss advertising makes it seem so easy but it’s not. Promises that this will be your “last diet,” your “last exercise program,” are too generalized and do not focus on your specific needs.
• So you rebel and eat something comforting.
• Or you just give up altogether.

Why R.E.N.E.W. (Rally, Explore, Nourish, Expand, Win)?

•  This process integrates the mind, body and spirit. This is a process that that is  not about losing weight but gaining Life!
•  This is  a process that re-connects you to you.
•  This is a  process that helps you love yourself.
•  This is a process to help you call a cease-fire on the war with your body and find self-acceptance.
•  This is a process with judgment-free awareness and loads of coaching support.
•  This is a process that holds you accountable while supporting you through the process–it is a program that works!

Why I should be your Coach?

• I know your frustration and your pain. I have been there. I have walked your walk!
• I, too, have tired everything…nothing worked long-term! Until I found the
  answer.
• I know the feeling of rejection!

• I have the knowledge, the passion to help you co-create a safe space to be you!

More about Me

I am a Sports Psychologist & Life Coach, inspiring greatness!  I coach people who want to explore, expand, and evolve into YOU!! I work with people just like you who have struggled to lose weight. I know your pain, frustration, agony and humiliation. I also know what works; and, it is not just diet and exercise. This will be a journey unlike any you have ever taken. This trip will lead you on an adventure of self-acceptance, self-care, self- discovery, and self-nourishment. You will explore, expand, and evolve into YOU!

What you will discover!

• What’s really under the layers of fat!
• What ‘s preventing you from reaching your goals.
  You will enjoy a radical mind-shift; a new perspective in thinking!
• You will become more aware of how to nourish yourself on all levels…and then listen to the wisdom of your body.
• On this Complimentary call:
• We will look at your life using the  Wheel of Life assessment tool. This tool will help you consider each area of your life and assess what is off balance. Prior to the class, you will receive The Wheel of Life drawing by email so that we can use it during our first class. You will get a vivid visual representation of the way your life is currently compared with the way you’d ideally like it to
  be.
• You will hear my story and my struggle to lose weight.
  We will hear your story and briefly discuss your biggest challenges and obstacles that seem to be preventing you from creating a healthy lifestyle.
• You will learn about eating speed, stressed or relaxed eating ,eating rhythm, awareness at meals, and toxic nutritional beliefs.
  I will describe my R.E.N.E.W. program (Rally, Explore Your Options, Nourish Your Mind, Body, and Spirit, Expand Your Awareness, and Win) and how it will change your life!
• You will learn what is missing-to lose weight and keep it off forever-and it is not just diet and exercise!

What you will learn in subsequent classes!     

• The following six 90- minute phone calls will each be divided into learning & sharing components with an emphasis on my 3-step process, Explore, Expand, Evolve and will address the acronym R.E.N.E.W. (Rally, Explore, Nourish, Expand, and Win).
• Rally:  We will champion each other as we provide support during the phone calls and in teams.
• Explore: We will look at our options, making them unique for you.
• Nourish: We will focus on the mind, body, and spirit discovering ways to nurture and care for you!
• Expand: We will look at “what’s behind the pattern?” of your behavior and address your mindset and the spirit of gratitude.
• Evolve: We will address inner resistance and self-image.
• Win: We will find ways to celebrate and congratulate as you continue on your journey.

If you are fed up with diets and exercise programs that are NOT producing RESULTS, then please register for this complimentary audio call.
If you can’t make this date/time, then sign up anyway and receive the audio recording after the class has taken place. My R.E.N.E.W.
phone class for permanent weight loss starts January 4, 2012. What if there were an integrated process to revolutionize your thinking about weight challenges, get to the root of your obstacles and empower you to create long-term change? I have that process: Explore, Expand, Evolve into
YOU!So, if you are ready to change your life, call me at 860-927-7913 or email me at drm@drmlifecoach.com. Remember to choose either 2 PM EST or 6 PM EST.

This message was sent by fitnessmatters@msn.com to
fitnessmatters@msn.com. It was sent from: 14 Old Barn Road, Unit #4 Kent CT,
06757

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the
remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers

Appetizers are a great way to start out a leisurely meal, but can also derail
your good intentions with a quickness.

Don’t Order

• Anything fried. Fried foods are a favorite,
  but will do damage that even the most intense workout won’t undo.
• Creamy dips. These are filled with fat and usually come with something fried to dip in it.
• Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order

• Green salad. Ask for very light dressing and
  no croutons.
• Antipasto. A plate of thinly sliced meats,
  olives and cheese will start you off with some protein.
• Lettuce wraps. These are delicious,
  protein-filled and low in carbs.

Beverages

Calories in drinks are sneaky because they don’t fill you up. This means that
you end up taking in far more calories than you bargained for.

Don’t Order

• Regular or diet soda. On one hand you’re
  drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
• Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
• Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

• Water. Don’t laugh! Water is the best beverage of all.
• Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
• Red wine. Stick to one glass, and drink responsibly.

Entrees

This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

• Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
• Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
• Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

• Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
• Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
• Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call or email today—I look forward to hearing from you.

It’s here—whether you’re ready or not. Just look at the seasonal shelves in your favorite store. Retailers like to call it ‘holiday season’ but let’s be more
accurate.

Weight Gain season begins now and runs straight through New Year’s.

The next two months will bring ample opportunity for you to expand your
waistline. Of course the choice is yours.

Why discuss it now and not mid way through December? Because now is your
opportunity to plan for the weeks ahead. Once the craziness begins, you’ll be
too busy to put a plan into action.

So let’s take this moment of clarity, this calm before the storm, to outline a
two-part plan that will save your waist from unwanted holiday inches.

1) Part One: Your Exercise Plan.
Exercise is the first thing people cut when they get busy, and the holiday
season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won’t do it, you need to promise to others so that you won’t drop the ball.

• Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I’ll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
• Join a class – You won’t be as effectiv exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.
• Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions:- Do they share your fitness goals?- Are they fairly encouraging?- Do they give up easily?

  - Are they at your fitness level?

2) Part Two: Your Diet Plan.The holidays offer ample opportunities to
indulge, so you need to hammer down some guidelines before hitting that buffet line. I’m not saying that you shouldn’t indulge in any seasonal treats, but use moderation. Don’t use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.

• Don’t bring edible treats to the office or to parties. You know that the leftovers will come home and you’ll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.
• When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.
• Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.
• Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly.

You don’t have to gain weight this holiday season. The key is your mindset.

If you approach the holidays with the mindset of, ‘I deserve to indulge and I
shouldn’t have to exercise’ then you’ll enter 2012 a few pounds heavier, a
little less healthy, and with lower energy than ever before.

I believe that you deserve better. I believe that you should enter 2012 in better shape than you are today, healthier than you’ve been in a long time, and with more energy than you thought possible.

I’m here to help – call or reply to this email to set up a fitness consultation
with me. I’d love to show you how to transform your body over the weeks to
come.

With so much power to heal and renew, the ability to laugh easily and
frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health.

Let me tell you about our guest Trevor Smith.
Trevor Smith B.A. M.A. M.Ed, CLL is founder of Laugh for No Reason, a health and wellness program based in Springfield, MA. With more than 15 years of experience as a Therapeutic Recreation Specialist and mental health practitioner, Trevor  designs and conducts laughter workshops that promote personal and professional development in a variety of occupational and
community settings.

As a Certified Laughter Leader (CLL), Trevor is a member of the World Laughter Tour, an international clearinghouse for the global grassroots laughter movement. He holds a Bachelor’s degree in Education from Curry College,  a Master’s Degree in Counseling psychology from Lesley University,
and a Master’s Degree in Therapeutic Recreation from Springfield College in Springfield, MA. Trevor has extensive experience working with many different populations in a variety of different settings, including developing and facilitating Therapeutic Laughter programs for Health New England and Sullivan and Associates and ServiceNet Inc.  Trevor is a member of the Assocation for Applied Therapeutic Humor, Toastmasters International and Business Network International. In addition, he successfully completed the Advanced Leadership Training Workshop for Certified Laughter
Leaders through the World Laughter Tour.

How can you listen to this show?
You can listen by going to your web browser and typing in www.ftns.co; so turn on your computer, sit back, relax, and listen . Also, there are downloadable apps for your phone from the FTNS website. The show is aired live from 7 PM – 8 PM. Be sure to tell your friends to listen; and, because this show is for you, email Marilyn during the show at DrMarilyn@FTNS.cowith questions and comments or suggestions for future shows. Make sure to let us know if you like this show, let us know by emailing Dr. Marilyn or calling 650-ASK-FTNS.

Dr. Zuccala is the Director of Laparoscopic Surgery and the Chief, Section of General Surgery, at Danbury Hospital.  He holds the Harold & Myra Spratt Chair in Minimally invasive Surgery.  Dr.Zuccala broke new ground in the field of bariatric surgery with the development of micro-laparoscopic surgical
procedures involving miniscule incisions. This approach has drawn national and international attention.  Hundreds of patients have benefited as “the
results are smaller scars, less post operative pain and quicker recovery.”

Dr. Zuccala’s education and training:  Fellowship: Endoscopic Surgery:  The Cleveland Clinic Foundation, Residency:  St. Elizabeth Health Center, Medical School:  State University of New York at Buffalo.

Dr. Laura Choi is a nationally recognized, board certified general and bariatric surgeon focusing on complex laparoscopy and bariatric surgery.  Fellowship trained in minimally invasive techniques, she serves as the Director of the Center for Weight Loss Surgery at Danbury Hospital.  Given her demonstration of excellence in advanced surgical methods, Dr. Choi is the Fred and Irmi Bering Chair in Laparoscopic Surgery.

Dr. Choi’s education and training:  Fellowship: New York Institute of Minimally invasive Surgery, Residency: St.Luke’s-Roosevelt Hospital Center.  Internship:  St. Luke’s –Roosevelt Hospital Center, Medical
School:  New York University School of Medicine.

Dr. Choi is active with the American Women Surgeons Society.  She is also a member of the following:  American College of Surgeons; American Society for Metabolic and Bariatric Surgery; Society of American Gastrointestinal and Endoscopic Surgeons and the Society of Laparoendoscopic Surgeons.   Dr. Choi and Dr. Zuccala will focus on the obesity epidemic that affects millions of Americans, and, as rates climb dramatically nationwide is one of the most urgent healthcare concerns in our country.  They will provide information on weight loss options and bariatric surgery, and explain how men and women have reclaimed healthy, active lives following bariatric surgery.

Call-ins to the show are welcome, If you are interested please call (650-ASK-FTNS) or email DrMarilyn@FTNS.co

For more information on the services at Danbury Hospital visit our website at www.danburyhospital.org or look for us on Face book.

But first let me clear something up.

Weight loss can be put into two categories.

• The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.
• The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.

Strategy #1: Ditch Your Diet Soda

Studies are coming out that link diet soda to weight gain.

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, “Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences.”

Bottom line: Artificial sweeteners are addictive, lead to waistline increases,
and cause you to crave sugary foods. By cutting diet soda out of your daily
routine, and replacing it with water, you will lose inches and pounds—effortlessly.

Strategy #2: Swap Sandwich
Bread for Lettuce

Move over bread, lettuce is better.

It’s time to re-define your sandwich. While bread has tradition on its side,
lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna
Lettuce Wraps recipe below.

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you’ll feel more energetic after lunch too.

Strategy #3: Trade Slow Cardio for
Intense Intervals

Doing slow cardio will not give you results.

In order to really make your workout effective, you need to turn up the
intensity. If you love the treadmill, then do a series of sprints throughout
your workout. If you’re a swimmer, then push yourself extra hard every other
lap.

Bottom line: Doing slow, easy cardio will not give you the streamline body you
want. Only intense intervals will do that for you. Pepper your workout with
bouts of intense cardio and watch as the fat starts to disappear.

Strategy #4: Avoid Sugar 99% Of The Time

Sugar will cause you to gain weight every single time.

There’s really no way around that simple truth. Sugar is standing between you
and your perfect body. If you’re serious about looking and feeling great, then
understand that sugar has no place in your diet.

Bottom line: If you avoid sugar 99% of the time, then you will be on your way
to a lean and energetic body. If it’s your birthday or a special holiday, then
partake in a small amount of sugar, but make that the exception and not the
rule.

Strategy #5: Exercise With A Professional

When I design your workouts, you know it will be good.

People who work with a personal trainer get better results than those who
attempt to do it on their own. Just look at my clients and their amazing
transformations, and you’ll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you’re looking for.

Bottom line: All of my clients expect to get the best workout of their lives
each and every time they train with me, and my job is to over-deliver.

Call or email today and I’ll get you started on a program that will get you to
the body of your dreams.

How can you listen to this show?
You can listen by going to your web browser and typing in www.ftns.co; so turn on your computer, sit back, relax, and listen . Also, there are downloadable apps for your phone from the FTNS website. The show is aired live from 7 PM – 8 PM. Be sure to tell your friends to listen; and, because this show is for you, email Marilyn during the show at DrMarilyn@FTNS.cowith questions and comments or suggestions for future shows. Make sure to let us know if you like this show, let us know by emailing Dr. Marilyn or calling 650-ASK-FTNS.

Do you want to overcome obstacles, feel less stressed, grow personally or professionally, improve your health, improve your career, find artistic or financial freedom? If yes, then I have the perfect opportunity for you!

 In order to accelerate my life coaching certification, I am opening up 10 scholarship opportunities to my clients to receive coaching at 1/2 the normal rate!

The scholarship program will include 6 coaching sessions ~ one hour in length and conducted bi-monthly over the telephone. The scholarship rate is $100 per session and includes email access to me between sessions for the duration of the program.

 The scholarship openings are available on a first come first serve basis beginning October 17th through December 26th. Don’t miss the opportunity to create greater success in your life or career!

 Call or email to sign up today: Call 860-927-7913or email psychdr.marilyn@gmail.com