Red, White, Blue and GREENS!!!

Kicking off the 4th of July with a BANG (excuse the classic cheesy pun). After 12 years and thousands of nutrition and fitness clients around the globe, I can confidently say that the biggest food group we neglect as a whole is vegetables! This week as we prepare for activities celebrating freedom and all things wholesome and good, I urge you to rethink the importance of your veggies as a daily part of your life. Vegetables are truly a miraculous food. Many weight issues, diseases, mental illness, "need for medications", allergies, inflammation, autoimmune diseases, ADHD, lack of energy and malnourishment can be CURED...yes CURED with greens! This week, each day we will focus on an element of incorporating more vegetables, which in turn brings oxygen, vality, health and life to your body.

If there is one thing you commit to simply changing or incorporating into your lifestyle more that would make a dramatic impact on your health it would be those earth grown, heaven sent colorful eatables you walk past in the supermarket, dump from your dinner plate into the garbage or drive past on the roadside stand every day. When you nourish yoruself with vegetables you start to naturally crowd out those junky foods that are making you sick. Don't feel sick yet? Oh, but you are. Every human has cancer cells and oxidative stress constantly attacking yoru precious healthy cells and tissues, but it's diet and lifestyle that can either scorch out their flames or fan them.

You decide... disease, illness, cancers, sluggish body, excess fat, foggy mind, poor memory, achy joints and muscles, more prominent cellulite appearance, numerous doctor visits, high prescription costs for meds that have a longer list of devtating side effects than they do ability to cure an ailment. OR.... Vitality, youthful appearance, energy, mental clarity, alertness, sexy, lean physique, glowing skin, strong nails and hair, disease free, super immune system, less frequent allergies, andthe list goes on. If you still vote option A than a psych evaluation may be mroe what you need than a diet change at this point. To consciously choose to live in poor health is a disgrace. I will never apologize for being truthful about that. I want YOU to live in your best body and creat YOUR BEST LIFE. You can't do that with out the building blocks...or building vegetables in this case.

BENEFITS OF GREENS:

Nutritionalluy greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are fabulously jam packe diwth fiber, folic acid, chlorophyll and many other macronutritients and phytochemicals.

For Moms-to-be: Greens are a great way to keep up with yro increasing demand for iron, balance out fluids (so we dont retain and swell so much!), decrease leg and foot cramping and help give baby the extra nourishment vital to healthy development!
Some of the benefits of dark leafy greens:

• Blood purification
• cancer prevention
• improved circulation
• strengthened immune system
• promotion os healthy intestinal flora
• promotion od energy
• possible lifted depression
• improved gall bladder, liver and kidney function
• enhanced fat and waste elimination
• cleared congestion, especially by reducing musuc in the lungs

For a SUPER STARTER PLAN that includes delicious vegetables recipes and how and when to eat incorporate them into your day visit http://www.brianamichel.com/#!buy-online-kit/c1lj6

LOVE YOUR GREENS! LOVE YOUR BODY!

Keeping Abs Strong While Pregnant

I miss my abs already!  While I must respect the changes my body is going through and the precious life I am creating, I can't help but long for getting back into serious shape post-baby. In the meantime, preserving (if you were fit pre-pregnancy) or enhancing core strength (if you never paid much attention to your abs prior to baby) can be a tricky topic. What I don't want is people who are not in tuned with their bodies and have very little body mechanics knowledge to go out and start doing some crazy ab twisting and crunching exercises. We need to listen to our bodies and remember there is a living creature inside that needs to never be deprived of oxygen. Also, keep in mind that as you grow bigger your muscles and ligaments stretch and begin to separate, so if something hurts when doing core moves...STOP that movement immediately. If you start cramping...STOP immediately.


Why work core when pregnant?
A strong core will help support the increasing load on your back
Improve your posture
Help you rebound faster after delivery
More control of pushing during labor

What NOT TO DO:
No twisting motions from side to side
No hanging ab crunches
Do NOT lay flat on your back after 18 weeks gestation
DO NOT push through any pain or cramping

WHAT TO DO:
Be properly hydrated and fueled prior to any exercise
Start slow
Visualize good form and if need be watch yourself in a mirror to be sure you maintain proper form.
Continue to focus on breathing throughout each exercise

Example Exercises:

1. In-a-Chair do it anywhere abs- Sit on the edge of a sturdy chair with your toes on the floor and your knees bent. Keeping your abs tight, hold the sides of the seat for balance and lean back so that the back of the chair supports your upper back. Contract your abs to keep your spine in a neutral position. Inhale and lift your right knee toward your chest. Keep your knee lifted, then exhale and use your abs (not your butt) to tuck your tailbone under, doing a gentle crunch. Slowly lower your right foot until your toes touch the floor. Alternate legs, doing 8–15 repetitions per leg.

2. All Fours Belly Up - Get down on your hands and knees with your wrists under your shoulders and your knees in line with your hips; look at the floor without dropping your head. Pull in your belly and lengthen your spine so your torso forms one line from your head to your hips. Inhale, then exhale, using the exhalation to contract your abs as hard as you can while pulling your belly up and in toward your spine. Hold for 2 counts, then inhale to release. Do 1–2 sets of 6–8 reps, resting 60 seconds between sets.

Back Support: While you are in the above all-4's position you can strengthen your back by raising your left leg straight out behind you so it is in line with your back, neck and head - hold for 30 seconds. (keep abs tight) Need more of a challenge? Raise your left leg and right arm at the same time. Reaching your arm out past your head. Hold for 30-60 seconds. Alternate sides and repeat.

3. Incline Crunch Sit on the floor and lie back against a stack of pillows or blankets at a 45-degree angle; make sure your head and shoulders are higher than your belly. (If you’re in your first trimester, you can lie flat on your back.) Bend your knees, placing your feet flat on the floor, about hip-width apart. Lightly place your hands behind your head; don’t interlace your fingers. Contract your abs to bring your spine to a neutral position. Inhale, then exhale, pulling your navel in toward your spine as you curl your head and shoulders up and off the pillows. Don’t pull on your head and neck. Inhale and return to starting position. Do 2 sets of 10–15 reps, resting 60 seconds between sets.

4. Side Plank Hold Lie on your left side with your feet stacked on top of each other. Prop yourself up on your forearm. Making sure you body stays in a straight line, lift your hips up off the floor - hold for 10-15 seconds (work towards a greater time as your get stronger). Then try tapping your hip to the ground and lifting it immediately again for 10 reps. Switch sides and repeat. If you need cushion for your forearm use a pillow or BOSU ball. (like in the image below). Note for better balance you can place your top foot slightly in front of your bottom foot on the floor.

Briana doing a side plank hold. 25 weeks pregnant

5. Standing Straight Leg Kick- (only go as high as your belly allows- dont overdo it!) Standing nice and tall with your tailbone tucked into neutral, keep your right leg straight with your foot flexed (pointing up toward the sky) slowly raise your straight leg up in front of you. This will also be a hamstring stretch and help lift that booty. Alternate legs keeping slow control. Do NOT let your leg slam back down to the ground. Be gentle.


Always talk to your doctor or midwife about incorporating exercise into your daily routine while pregnant.

Prenatal Baby Belly Fit Program

Fit and Healthy WHILE Pregnant
- The "Baby Belly Fit Program" - Coming July 1st!

You may be sharing your body for 9+ months, but you need to keep YOU at the forefront 
(Will you be a MomME? -being a super Mom and maintaining  a sense of ME in the process = MomME)

Briana is looking for currently pregnant women who want the BEST for themselves and their unborn baby. When did we start thinking it was acceptable to use our hardworking, child-growing bodies are garbage disposals? ENOUGH ladies! It's time to give your exhausted, hormonally charged, overstretched body what it needs! We also need to keep our own health a top priority so we can hit the ground running post-delivery and set a great example for our growing children!

Are you interested in:

• Gaining energy
• Decreasing fluid retention and swelling
• Improving mood (decreasing mood swings)
• Boosting your immune system
• Supporting the million changes your baby (and your body) is constantly undergoing (supporting eye, brain, nervous system, bone health and more)
• Improving your digestion and bowel movements
• Keeping weight gain to a HEALTHY minimum to best support your child and you
• Lessening recovery and bounce back time
• Gaining and maintaing strength and stamina to preapre for hectic mommy life!
• Decreasing symptoms and causes of heartburn, bloating, nausea, cramping and MORE!

What are the program entails?

Begins: July 1 and you can follow guidelines through your delivery date

Who: Pregnant women during any trimester (doesn't need to be your first pregnancy either)

What is the program: Briana has created a program that encompasses a multifaceted angle to healthy pregnant living based on sound whole nutrition, research on prenatal care, gentle exercise techniques, mental/emotional health ​activities, and preparedness tactics.

When one is prepared, educated and has a plan, the body and mind are less stressed...and that impacts baby-to-be.
​
Moms will:

• ​Follow nutritional guidelines and track your DAILY eating (to be reviewed weekly by Briana, a certified Holistic Health Counselor)
• Try given recipe suggestions and provide your feedback
• Follow/try primary lifestyle suggestions (Ex: moderate exercise for every level, calming activities, sleep guidelines, suggestions to battle stress, gain emotional support from the group etc)
• Get permission from your doctor to participate (I AM NOT A DOCTOR - USE your common sense throughout the program and listen to your body)
• Optional: Participate in 30 minute prenatal fitness classes (held weekly July - Sept in North Tampa) (extension of classes beyond that depends on who Briana can trust to take over classes while she is having her own first little girl Oct 1st!) - only $8/class - that's an incredible value! The only paid optional part of the plan! (you're welcome!)

What is the cost?

NOTHING! huh? In exchange for ALL the nutritional guidance (over $1,300 value), daily/weekly support, lifestyle suggestions you agree to the following:

1) You will NOT mass-share or post the actual guidelines or program details (this is a trial program for a larger project I am working on)

2) You will BLOG and/or Facebook about your overall experience weekly (daily if you truly love me!) - and mention what you are a part of :)

3) You will log your foods to submit weekly via email to Briana

4) You will journal and partake in other written activities when requested (this wont be very time consuming I know we are all busy and tired, but it will be helpful to your well-being and the program)

5) Attempt to make some of the fitness classes if you are local to Tampa/Wesley Chapel, FL

6) Write up a testimonial if you love the program -and refer friends for nutritional counseling :)

7) Before and after pictures will be taken/submitted

8) Use of your fabulous testimonials, quotes and pictures on www.BrianaMichel.com, facebook.com and printed marketing materials. Thanks in advance my wonderful mommies!


How do I register? Visit the casting page on http://www.brianamichel.com/#!CASTINGS/c66t

A Day (or 2) in the Eating Life of Pregnant Nutrition Coach

"When you are interested you do what is convenient. When you are committed you do whatever is necessary"

I have received several emails asking what a day of eating in my world currently looks like. This is not a "diet plan" to be followed. This is just a snap shot of how I eat for fuel, good digestion, and nutrients for myself and baby. Variety serves many purposes in life as well as in eating. The biggest mistake I see people make in my holistic nutrition practice is they find a few "healthy foods" and eat them til the cows come home. Day in and day out same foods in the same order at the same times...and you wonder why your body doesnt respond.

Why isn't it healthy to eat only the same limited foods even if those foods are great for you?

1) You are missing a world of nutrients, phytonutrients, vitamins, minerals, digestive enzymes and antioxidants. There are thousands of little components on foods that help us fight disease, aging, degeneration, inflammation, deterioration, free-radical damage, etc. To miss out is depriving your body of an army of helpers! It's like walking up to a mound of free hundred dollar bills and taking 1 bill and walking away instead of grabbing buckets, barrels and bags to stuff as much money into as possible. 

2) Your body has to keep producing the same digestive enzymes to try to breakdown that same food and it's very taxing on your system.  It takes energy from your body and efforts away from producing metabolic enzymes (which are responsible for a gazillion other bodily functions that you need to be able to do!...including growing a healthy little bundle of joy) 

3) If you get more cooked foods than raw foods in your daily diet than your body is really working over time to digest that food and getting a smaller benefit in the process because the a portion of the nutrients have been killed off.  

4) BORING! Ladies - life is about being sassy, spicy, sexy and adventurous! That mentality should carry over to your food. Enjoy it, appreciate it, create with it, experiment with it!

So are we clear that VARIETY is necessary? Now let's move on.

Example Day 1

• Upon waking - 1 full glass of warm lemon water
• Homemade Green Juice: (this varies as I try to get different combinations and it depends on what organic produce I have access to that day/week)

Example Green Juice:

1/2 organic pink lady apple

1/2 cucumber

3 celery stalks

3 large handfuls of spinach

1/3 green pepper

1 handful sesame sprouts (a complete plant protein with the same amount of protein per ounce as chicken!)

1/2 lemon squeezed in after

• 30-45 mintues later

1 slice gluten free multi-grain bread, toasted

1/6 raw avocado smeared on bread

red pepper flakes, sprinkled on avocado

1 hormone-free, cage-free egg plus 3 whites

Make all as an open face sandwich

+ digestive enzyme

800mcg folic acid

Omega-DHA prenatal supplement

• Snack - few hours later

4oz peach organic Kefir (yogurt drink with high probiotic content)

1/2 banana sliced open

1Tbsp organic almond butter, spread on banana

• Lunch:

1 scoop chocolate Simply B Whey Protein

1/2 cup almond milk

1 handful raw spinach

1/5 frozen banana

1 tsp organic peanut butter

Blend all together with a few ice cubes. DELICIOUS

+digestive enzyme

• Snack:

Roasted veggies with a side of tomato sauce for dipping

or raw veggies with hummus

• Dinner

Grilled veggie kabobs
(Note: I try to limit grilling and eat more raw or lightly steam veggies when I can to preserve enzymes, life force and nutrients)

(zucchini, sweet potato, onions, tomatoes, mushrooms, yellow squash)

pan seared then oven baked hormone-free chicken with no-salt seasoning

probiotic + digestive enzyme

calcium ("Bone Meal") tablets

• Before bed

Omega-DHA prenatal supplement

Prenatal once a day supplement (plant source - NOT synthetic)

Hot water with lemon

Example Day 2

• Upon Waking: large glass of filtered water + probiotic capsule
• Today's Green Juice Mix-Up

baby carrots

cucumber

spinach

celery

fresh ginger (grated in)

1/2 lemon (squeezed in)

Mixed frozen berries

On the side: 1 slice gluten-free toast w/ olive oil drizzle (for my shiny coat!) 

and red pepper flakes (spice it up baby!)

Went and taught boot camp to my current infomercial weight loss clients (teaching 4 classes a week right now to help maximize their results) - drank more water on the way (emergency bladder emptying soon ensued- Not sure what is smaller; my bladder or a grape at this point). Note to self - when teaching boot camp don't be an idiot and try to demonstrate everything you are used to doing pre-pregnancy - be more body/belly aware!

Post-run-around refueling snack

3/4 scoop Simply B Natural Whey - chocolate

1/6 fresh avocado

1/4 cup almond milk + 1/4 cup water

1 handful spinach (you won't taste the spinach...easy way to get more greens in!)

1/6 frozen banana

+ Digestive enzyme

(why the martini glass you ask? Because you should do little things that remind yourself you deserve the best! If that means drinking protein from a fancier glass instead of out of the blender cup...than sip on my fabulous friends!)

Lunch: (thanks to wonderful baby-father-to-be)

homemade chicken salad with fresh herbs from the patio garden and chopped tomato in butter lettuce wrap

Homemade miso soup with added onion, mushrooms and spinach

fresh mango and watermelon chunks

washed down with water with lemon + digestive enzyme + folic acid

Headed to the local farmers market to stock up for the week! YUM! (grabbed couple bites to fresh watermelon to eat on the way to the market - watermelon is packed with water, Vitamin C, lycopene and vitamin A)

Dinner:

1 spinach and millet lavash (looks like a tortilla but without the wheat and chemicals of most tortilla's these days 12g of fiber and all whole ingredients

smear of garden veggie flavored hummus

raw: mushrooms, green pepper and cucumber all julienned

side of (slow low temp) roasted Brussels sprouts and broccoli w/ olive oil and balsamic drizzle

washed down with club soda + crushed ice + 1 lemon squeezed + 1 stevia packet (sweet and refreshing with no calories and a boost of vitamin C and phytonutrients)

Dessert (ooh la la a TREAT...and a night time rarity!) 

sauteed organic peach slices and mixed berries w/ grated fresh ginger

toasted gluten-free pumpkin flax seed cereal

1/4 cup vanilla almond milk ice cream

(add hot fruit over cold ice cream and sprinkle of crunchy toasted cereal - talk about feeling like your being bad! mmmm!)

Followed by push-ups, a few slow sumo squats and timed plank holds on my forearms (can't help myself - one sweet treat deserves a little body energy expenditure instead of fat storage!)