healthy eating

December 5, 2018 By Kelly Leave a Comment

The Savvy Girl’s Guide To Avoiding Holiday Weight Gain

Eat, drink & be very merry without holiday weight gain

The holidays are full of sparkly fun but all the parties, happy hour, endless holiday shopping, erratic schedules throwing off your routine… it can all be a recipe for disaster when it comes to maintaining a healthy diet and staying slim. But it doesn’t have to!

It’s said the average person gains at least 1 – 2 (some sources report an average of 5 – 7) pounds during the holidays. I’ve even heard of the festive 15! Yikes. Even if it is only 1, statistics show that most people don’t lose it so those extra LBs add up year after year. Not to mention weight that creeps on during other times of the year due to celebrations, vacations, various events and stress. It’s easy for weight to creep on even when we aren’t partying, celebrating and throwing caution to the wind so being mindful and adopting good habits throughout the holidays will set you up for success.

Don’t get mad at me but for some odd reason I tend to lose a couple pounds over the holidays. Okay, it’s probably not such an odd reason, I think it’s because I get extra busy with more to do and I’m having so much fun that I don’t focus on food. I also adhere to some specific habits that help so I want to share them with you!

How does holiday weight loss sound?

I really do like this time of year. As stressful as it can be, I adore all the Christmas lights, holiday parties, decorations, the chill in the air – yes even in Los Angeles, it was 49° the other night, my friends. The general energy of merriment lights me up. Plus I love Christmas shopping, I like buying gifts for people which is probably why I enjoy creating gift baskets.

It’s not always easy for me, believe me. I eat well and take care of myself so I’m usually at a good weight but I fluctuate and it sucks when a few pounds creep on which they did earlier this year. Ugh. But I figured out how to stop the fluctuation, I am super happy that I recently lost 8 pounds in 3 weeks! I’ll share that with you too because why should you wait till January 1st, drop a few pounds now and then you’ll look your sexiest and hottest for all those holiday parties, right?!

I’m doing a live video series on this topic on my Facebook page this week. Join us this Wednesday, Thursday & Friday at 11:00 am PST, click here to join us live!

Tips & habits I swear by

Eat protein with each meal Protein helps keep you satiated and it’s key for preserving muscle mass.

Don’t party hungry Eat something healthy and low calorie before you head out. This will help you eat less since you won’t be starving.

Bring it Bring something healthy and delicious to those potlucks so there will be at least one thing at the table you can enjoy that won’t be loaded with saturated fat.

Party hearty but don’t drink all your calories

Take 20 I know, everyone is extra busty right now so one of the first things to go by the wayside is your workout. But we all have 20 minutes. Do an interval training session a few times a week, studies show interval training is an effective way to burn fat. A few times a week, get your heart rate up for 3-4 minutes by jumping rope, doing some squats & lunges then recover for 1 minute. Do another high intensity 3-4 minutes with some burpees, pushups and tricep dips. Repeat this sequence until your 20 minutes is up, go for 30 minutes if you have the time. You’ll burn fat and work your whole body.

Get plenty of sleep Watch your caffeine throughout the day and don’t drink any in the afternoon. Have your magnesium levels checked, a deficiency can affect sleep. Inadequate amounts of sleep can cause a spike ghrelin,the hunger hormone and a dip in leptin, the hormone that signals satiety.

Fill up on the good stuff Enjoy the treats and special main courses but pile your plate with lots of veggies and fruit to help fill you up.

Sneak in exercise Make all that running around work for you. Walk briskly, take stairs & take the long way around the mall. Instead of meeting a friend for coffee, chat while you power walk together. Take a family walk after dinner.

You absolutely can avoid packing on the LBs this holiday season!

Practice Mindful eating Put your fork down in between meals! Slow down, enjoy and be mindful about the flavors. Eating too fast can prevent you from appreciating the joy of eating.

Dance! Step away from the food table and socialize on the other side of the room away from the spread. Burn major calories on the dance floor. Whatever you do, don’t mindlessly chat and graze when you’re not even genuinely hungry.

Fill up on fiber Eat your veggies first, the fiber will help you feel satiated so you’ll be less likely to fall prey to unhealthy choices.
Try the 3 bite rule The first 3 bites contain 95% of the taste satisfaction. Staring at a dish you just can’t resist or maybe you decided to allow yourself that favorite holiday desert? Eat 3 bites and you may not even want more.

Go Green Use clean, non toxic beauty and personal care products. Toxins are stored in our fat cells. Many of them are endocrine disrupting obesegens that promote fat storage, can alter metabolism as well as the balance of lipid metabolism in promoting calorie storage as opposed to burning them.

Manage that stress Stress is a recipe for disaster when it comes to weight management. It can cause cortisol levels to spike which can impede weight loss. De-stress in what ever ways that feel good for you… reading, meditation, working out, playing with your dog, getting out in nature, sex… what ever de-stresses you, do it!

Be festive Focus on your family, friends and new acquaintances. Put the emphasis on the experience and making memories.

Self Care You must take time for yourself during the holidays, especially if it’s a particularly stressful, anxiety ridden time of year for you.

Stay hydrated Drink plenty of water, sometimes thirst signals as hunger. Dehydration can also cause fatigue.

It’s about creating habits, these are principles and strategies you can use throughout the entire year

Go sparingly Rather than piling a few slices of cheese in your sandwiches, just add one, you’ll still get that cheesy flavor minus up to a few hundred calories.

Weigh yourself every week If a pound creeps up, you know you have to reign it in.

Limit taste tests Calories can really add up when you mindlessly nibble here and there. Eat only while you’re sitting down and enjoying your food. It’s so much more enjoyable that way anyway.

Find an accountability buddy This is especially helpful when it comes to any goal you’re trying to achieve, particularly weight loss and maintenance. If you’re feeling weak and want to give into a craving or blow it on some fattening dish, call your buddy who can talk you down!

Plan ahead This is a really important one. It can save you from making fattening, unhealthy food choices. When you’re running around shopping and doing all the extra stuff we do during the holidays, arm yourself with healthy snacks.

Planning ahead & eating healthy when you’re crazy busy can be a challenge, for a quick and easy list that will make this easier for you, download my free guide:

The Savvy Girl’s Guide To Healthy Eating On The Go

Walk it off On the phone? Walk and talk outside or in the hallways. Walk wherever you can.

Don’t have a seat Stand whenever possible, you burn more calories while standing. Besides, it’s not news that sitting is the new smoking. Those who sit for long stretches on most days are at 147% higher risk for heart related illness.

Enjoy If you do indulge a little, it’s 1 meal, don’t worry, enjoy and get back on track with your next meal.

Stop when you’re satisfied Pay attention to your satiety, take a few deep breathes. Control your thoughts, eat only when you’re hungry. When you’re starting to get full but continue eating you’ll be stuffed and uncomfortable. Doing this often is where extra pounds come from.

Watch the alcohol consumption I’m not sayin’ don’t drink, you know I’m all for boozin’ it up, but choose wisely and don’t go over board. Well, at least not at every party! Mixed drinks can be loaded with sugar and calories so stick to wine, simple drinks without sugary mixers or drink it neat baby.

Commit to staying on track Make your mind up to do it. Like anything you truly want to accomplish, it starts with your commitment. Food is fuel. It is not comfort or a reward.

Decide before you partake Make the decision before you go to each festivity that you are either going to stay on track or allow yourself to indulge. If you do, enjoy it. Count it as your cheat meal.

Don’t stress about it If you do indulge more than you planned here and there, don’t beat yourself up. Live a little, enjoy it, have fun and move on. It’s just one meal and you can snap back into good habits quickly. What you resist, persists. If you are not feeling it, if you’re not in alignment with watching what you eat then give yourself a break without getting too off course and get back on track when it feels in alignment for you.

As my wise mom always said, moderation is key Don’t go hog wild just because it’s the holidays but don’t completely deprive yourself either. Have your mom’s famous Christmas cookies but don’t overindulge. Balance with small portions and eat until you are satisfied, not stuffed. Sounds simple but it works. You’ll be happy when you’re not faced with trying to lose 5 extra pounds come January.

Lose it now If you do gain, I can help you take it off with ease. Or maybe you want to lose a few to look and feel your healthiest and most gorgeous for the holidays? You can!

The things we need to do to maintain weight and even lose weight are really rather simple but they’re not easy. However, they certainly get easier as they become your new normal. Build up on the habits day by day and they will become second nature.

It’s not always easy for me, believe me. I’m usually at a good weight but I have always fluctuated. I eat right, exercise and live a healthy lifestyle but sometimes I’m up 5-7 pounds which does not feel good on me. I know, not a lot of weight, I keep it in perspective but it doesn’t feel good on my small frame. I have an hour glass figure, I’m not trying to keep my curves at bay, I simply feel better and like the way my clothes fit when I’m at my smaller size. Although it’s not majorly noticeable, I prefer it.

Let me be clear, this is about being healthy and maintaining a weight that you are comfortable with, it is not about being skinny or trying to look a certain way. It’s a personal choice. Sure, being at a healthy weight is vital to your overall health but there’s a range of healthy weight. Two people can be the same height and bone structure, have a 15 pound weight difference but they can both be healthy and look great. Was I healthy with a good figure with that 8 pounds? Yes, but I’m more comfortable without it. Furthermore, I like having sexy curves! I have a small frame but I’m going to have a J Lo booty no matter what size I am!

That being said, if you are several or even just a few pounds over where you want to be, then get rid of it.

They say losing weight is easy, keeping it off is hard. Frankly, the freaking losing weight can be hard. Even when it’s just 6 pounds, trust me. Well, I recently figured out how to make both pretty damn easy.

As I mentioned, I lost 8 pounds in 3 weeks with ease and it’s staying off! I’ll share more about that in the video series but if you’d like to learn more and have a free health assessment, click here to book a time that is convenient for you.

It’s an innovative lifestyle approach that gets your mind and body working together helping you adopt healthy habits that contribute to your long-term success.

Grab your FREE Healthy Eating On The Go Guide for more tips, suggestions and inspiration!

Be sure to tune in for the the live video series this week where we discuss all this and more!

Have fun & indulge in a bevy of holiday merriment this season ?

A votre sante!

December 11, 2016 By Kelly Leave a Comment

Nutrition & Weight Loss

Are you having trouble losing weight no matter how hard you try? Or perhaps you’ve lost weight but gained it back or have plateaued. Can’t get rid of your belly fat no matter what you do?

Do you have trouble sleeping or wake up tired or feel fatigued throughout the day even after you’ve had a good night’s sleep? Do you experience a dip in energy in the afternoon?

It doesn’t have to be that way. Seriously, feeling good and being healthy is attainable. And with the right tools and support, it’s not difficult to get there.

A mere 10% reduction in body weight reduces your risk of various weight-related diseases by 50%! Curious to learn if you are at a healthy BMI (body mss index)? Use this calculator to determine your healthy weight.

Along with reducing your toxic load, a healthy diet is part of my holistic approach. With support, accountability and education, you can learn effective methods to reach your health goals. The tips I share are exactly what keeps me on track.

Let’s get you on the road to optimal wellbeing! I would be honored to help you achieve your weight loss goals and transform your health with ease. There are a few key components that will get you on the path to your healthiest life and ideal weight. They are methods to lose weight lose fast and for good. They are not the same old things you’ve heard and it’s not just about ‘clean eating’ or cutting out certain food groups.

You have a lot more control over your longevity and quality of life than you might think

A healthy diet can be delicious

You know how much I believe in the importance of minimizing your body’s toxic burden by adopting eco friendly lifestyle habits and using clean products both on your body and in your home.

So what’s more important for your health, avoiding toxins and reducing toxic load or maintaining a healthy weight and healthy nutrition?

The truth is, both. We can’t really have optimal health without either. Toxins in our everyday products can lead to disease and various conditions and there are a multitude of diseases that are directly linked to extra weight. Guess where environmental toxins are stored? In your fat cells.

If you’ve read any of my free guides, you’ve learned simple methods to detox your personal care routine & home to live a life less toxic. Now let’s look at some simple yet vital things you can do to reach your ideal weight and enjoy optimal health.

Your weight and your health are inextricably tied together.

A healthy body starts with a heathly weight.

Obesity is the leading cause of preventable death. Most people think that an obese person is 100 or more pounds overweight but that’s not the case. The definition of obesity is only 30 pounds overweight.

Perhaps your doctor has advised you to lose some weight. But is he helping you do it? Not likely. He just expects you to figure it out and do it. You need a plan. Your doctor might be telling you that you are overweight, have high blood pressure, high cholesterol or any number of other health issues but are they giving you the tools you need to get healthy or are they simply offering the ‘band-aid’ of medication?

Food can be an addiction

It’s not your fault. Sugar is addicting. Food is an addiction for some which is why it’s hard and why willpower often doesn’t work for the long term. We have to create new habits and properly balance nutrition so we lose cravings and hunger and use fat stores as energy.

There is so much conflicting information out there which makes it hard to figure out what to do and many diets are unrealistically restrictive that it’s difficult to stick with them and nearly impossible to assimilate them into real life and sustain them long term.

We must choose healthy lifestyle habits that we can maintain for a lifetime. It can be done with ease. It doesn’t have to be so hard to maintain your ideal weight.

What got you here won’t get you there.

“Our food should be our medicine and our medicine should be our food.” –Hippocrates, Ancient Greek Physician

There are 3 key factors that are absolutely vital for not only losing weight but also maintaining that ideal weight AND feeling good:

The Protein Connection

Consuming inadequate amounts of protein slows your metabolism. The part of your brain that manages metabolism is focused on making sure you have the energy you need to survive. When you cheat your body and neglect to fuel it with the right balance of nutrition it starts robbing your muscles of fuel and directing that energy to your vital organs causing your metabolism to dip lower.

Your body needs amino acids to stay functional, they are the building blocks of protein. If you don’t get enough of them your body is forced to tap into your muscles. It’s about the proper balance, you don’t want too much protein but you certainly don’t want too little.

A pound of muscle burns 7 to 10 cal a day, a pound of fat burns only two or three.

Blood Sugar Levels Matter

Certain foods cause our blood sugar to spike. Then it drops… it goes up and down which gets insulin revved up. Sugar is a drug. It’s the first energy our body takes. Your body is looking for nutrition.

When your blood sugar spikes, the surge of insulin from the pancreas causes inflammation and it triggers your liver to convert everything to fat. An unhealthy diet leads to inflammation. Extra weight signals inflammation in the body.

It’s not just about weight, the standard American diet filled with processed foods that lack nutrients and fiber but high in sugar is associated with a higher risk of cancer. Studies also show a strong link between cancer and processed meat, particularly colorectal cancer.

Those with diabetes are at higher risk for certain cancers most likely because higher insulin and blood glucose levels are considered risk factors and insulin has been shown to induce cell division. Type II Diabetes is absolutely preventable and reversible with the right diet and lifestyle.

Inflammation is the primary cause of disease and aging. Drinking just one soda every day for six months quadruples the level of inflammation in your body. That’s just 1 soda, think about what a diet filled with unhealthy foods does to your body.

Balancing Nutrition Is The Key

Too many people are eating ‘healthy’ but they are not eating in precise balance. They are grasping at straws, trying the latest diet trend but wind up frustrated because they can’t stick with it or they have some success but it’s not a realistic long term plan so they gain the weight back.

Many of my clients think they are eating in healthy balance but once they learn how that ‘healthy’ eating is actually making blood sugars go out of whack, the light bulb goes on and they experience the freedom from yo yo dieting.

On certain diets our bodies go into starvation and conservation mode which makes it difficult or impossible to lose weight and keep it off.

Clean eating is, of course, healthy but your diet must also be nutritionally balanced. Certain clean foods may contain excellent nutrients and antioxidants but they may also be high glycemic which means they will spike your blood sugar levels.

In order for your body to be in an environment to heal itself and release unwanted weight, you must balance blood sugar levels, manage insulin and have the proper ratio of protein, fiber, carbs and fat. Healthy fat, that is.

I know you’ve heard this a zillion times but that’s because it’s true — you need to be drinking enough water. I won’t go into the myriad of reasons your body needs proper hydration but I will say this: Fat breaks up into water and breath so staying hydrated and drinking enough water is key for fat burning. Yes, we breathe and pee that fat out of our bodies!

If you’re feeling sluggish, low energy or have extra weight you know you’re not as healthy as you’d like to be.

Putting It All Together To make It Work For You

Once you have these key components lined up, you will release unwanted weight, start feeling amazing and become a walking billboard for health. You show up to the world differently with renewed energy and vitality!

How do you accomplish this goal? That’s where I come in. I will help you reach that goal, guiding you every step of the way with a transformational program that is extremely easy to follow and highly effective.

It starts with a quick phone call. I’ll give you a complimentary health assessment, evaluate you and explore that. You can set a time for your free consultation here.

With my guidance, you’ll learn simple tools to adopt healthy habits, one healthy habit at a time to easily and rapidly lose weight, keep it off and maintain healthy, balanced nutrition for a lifetime. It gets the weight off so you can re-calibrate with healthy habits. It’s an innovative lifestyle approach designed for optimal health that gets your mind and body working together helping you adopt healthy habits that contribute to your long-term success. No pills, powders, or gimmicks.

It was developed by a Johns Hopkins physician; 12 clinical studies with Johns Hopkins University have been done proving the medical efficacy. But more impressive are the countless individuals that experience rapid weight loss, have enormous, lasting success and phenomenal health transformations, mitigating symptoms of disease and releasing unwanted weight after years of trying things that didn’t work long term.

This systematic approach that gives you complete balanced nutrition and gets your body to start burning fat for fuel rather than the sugars and carbohydrates that it typically goes for first so it’s optimal for losing weight. When your body starts going to its fat stores for an energy source not only do you burn fat but you also lose cravings, you’re not hungry, you have incredible energy and start feeling amazing.

It’s an easy program that brings quick results but it’s not a magic pill. There is no such thing. It’s a lifestyle for healthy habits. You have to make the committment to…

get healthy… fit into your favorite jeans… feel confident in a bathing suit… have the energy to play with your kids or grandkids… run that marathon,,, whatever you why is, you can have it. You need to make the decision to do it.

If you are committed to getting healthy and ready to drop the excuses and limiting beliefs that are stopping you I would be honored to help you feel your best and reach your health goals.

71% of Americans are obese or overweight and plenty might not be overweight but they aren’t healthy. Are you one of them? Let’s change that in 2019.

It’s a proven system; no deprivation, no hunger, you lose your cravings and transform your health. Not only do people lose a significant amount of weight, clients experience a variety of health benefits such as:

more energy
better quality of sleep
lower blood pressure,
lower cholesterol
more confidence
balanced blood sugar and insulin levels
comfortable in their body
freedom from yoyo dieting
improved cardiovascular health
ulcers disappear
joint pain disappears
migraines decrease
eliminate various medications
come off C-Pap machine
mitigate type II Diabetes
as well as other issues and symptoms on this whole health program that produces lasting results.

Book Your Complimentary Eco Wellness Consultation

Do you want to make 2019 your healthiest year ever?! I would be thrilled to help you accomplish that goal, guiding you through that journey every step of the way with individualized coaching and a community of support giving you tools and knowledge for long-term sustainability.

It’s a plan that fits within every budget. There’s no additional cost, you simply divert your current food budget to the plan that best fits your needs, all our coaching and professionally led health support and online community is included.

Let’s get you on the road to optimal wellbeing! You deserve to feel great and enjoy good health.

Weight loss and improved health is the outcome. It’s predictable transformation. Everyone can succeed.

Learn more, it starts with a quick phone call. Let’s set a time where I can give you a complimentary health assessment, evaluate you and explore that. Click here to book a time that is convenient for you. I would be honored to help you achieve your weight loss goals and transform your health. With my help, it will be easier than you can imagine.

During your complimentary Eco Wellness Consultation…

I’ll evaluate you and give you a crystal clear plan with key steps to reduce toxic load and get the weight off for good
We’ll uncover hidden challenges that could be contributing to toxic load and/or sabotaging your weight-loss efforts
You’ll learn tips to detox your home and personal care routine
Discover the true cause of weight gain and plateaus
Learn sustainable lifestyle habits that create a healthier, energetic, slimmer body
Discover tips to prevent/mitigate Type II Diabetes, lower blood pressure and cholesterol and potentially get off certain medications
You’ll leave the session renewed, energized and inspired to make the changes necessary to implement new healthy habits as well as learning about a proven method to lose weight once and for all

Click here to book your free consultation at a time that is convenient for you or text 818.235.2205 or email me: kelly@kellybonanno.com

I would be honored to help you.

In the meantime, grab my FREE Healthy Eating On The Go guide with simple tips and habits along with several delicious, nutritious options to grab and go when you are pressed for time.

A votre sante! ?

You can have the body you want

How I lost 10 pounds

How I lost 10 pounds… So fun chatting with these wonderful women! If what we talked about resonated with you, message me or post a comment to set up your free health assessment & explore what's possible!

Posted by Savvy Girl's Organic World With Kelly Bonanno on Thursday, December 13, 2018

September 29, 2015 By Kelly 2 Comments

5 Healthy Alternatives to Kids’ Favorite Foods

My loves ?

When was the last time your child asked you for a plate of steamed vegetables? In this junk food obsessed culture, the likelihood is never. Providing our kids with a healthy diet is a constant battle for parents in this country where the food supply is horrendous and we spend more than 110 billion dollars on fast food every year.

Over 30 percent of children in America under age 17 are overweight. Kids are the target market for all the junk food out there. If we completely deprive them of the foods they love they’ll obsess about them even more, but it’s our job to make sure they’re getting proper nutrition.

Many of their favorite foods are unhealthy, but fortunately there are some delicious alternatives. These are some that I don’t feel so guilty about serving to my boys, I bet your kids will like them too.

Hot Dogs We are busy moms. There are nights when we just want to throw down a quick and easy meal that we don’t have to put much thought into. Hot dogs are super easy, and what kid doesn’t love them? They are notorious, however, for containing meat by-products, fillers, and nitrates.

If you want to avoid these unhealthy additives, a few good options are Applegate Farms, Organic Prairie, and Coleman Natural. My kids love hot dog night, and honestly, cooking these up with a side of veggies and a piece of fruit doesn’t take much more time than waiting in line at the drive-thru. Actually, takes less time 😉

Mac n’ Cheese When you’re pressed for time or just do NOT feel like doing any real cooking (which for me is always!), mac n’ cheese is a great go to. Forget Kraft. Most kids I know like Annie’s Organic. My recipe for mac n’ cheese is honestly almost as easy, find it here.

Pancakes Love to make pancakes every Sunday morning? Look for a mix that’s made with organic stone ground whole grain flour, pure raw evaporated cane juice or pure raw sugar, and aluminum-free leavening. I make them even healthier by adding ground flax seeds and wheat germ. (My kids don’t even notice.) The recipe calls for oil, so opt for a healthy option like grape seed oil, then top with a little 100 percent pure maple syrup. My kids love them! Try Bob’s Red Mill

PB & J Without a doubt, only give your kids organic peanut butter. Organic peanut butter is not permitted to be grown with pesticides or the fungicides commonly used in growing peanuts. An even healthier option? Organic almond butter or organic cashew butter and use sliced bananas instead of jelly (Elvis loved PB & banana sandwiches! Thank you very much.)

Cereal Cereal makes hectic mornings easier. Who has time for much more when you’re making lunches and trying to get your kids out the door on time? But most brands are full of sugar. Fortunately, there are many great alternatives on store shelves that do not have partially hydrated oils, high fructose corn syrup, artificial preservatives, colors, or flavors. My kids love Envirokids, Barbara’s and 3 Sisters Cereal. They all have several varieties. Three Sisters uses renewable wind energy in their production and the cereals come in a freshness saver bag instead of a box, so a few trees are spared as well. My kid’s favorites are Cinnamon Sweets, which is their alternative to Cinnamon Toast Crunch, and Marshmallow Oaties, their version of Lucky Charms. My kids say these are even better than the unhealthy sugar-laden brands! That’s not to say they don’t beg me for Froot Loops once in while.

Which healthy alternatives do your kids love?