Laura McDonald Health

5 Day Slim Down

2014-03-20T07:06:00.003-04:00

Cleanse Your Body & Clear Your Mind

Wouldn't it feel great to be in control of your eating again?

What would it feel like to have some wiggle room in your jeans?

Wouldn't it be great to feel lighter?

Wouldn't it be great to be heading in a positive direction?

I get it, I really do! As a busy mom who’s seen the scale go up and down over the years, fallen into emotional eating patterns (potato chips, bowls of cereal and salty foods are my weakness) and struggled with weight gain as I’ve gotten older (metabolism slowing down, which applies to men AND women) I GET IT!

I won't lie and say that I wasn't a little nervous to do my first detox, because I was.

I was thinking, “a detox means I can’t eat anything, it’s just liquid and that’ll never work for me.” But THIS detox has PLENTY of healthy whole foods and protein. I am so glad that I did this because creating and doing this detox was a game changer for me. It helped me gain control of my eating again, get rid of processed foods, junk and sugar and I needed that change to fuel me so I could move forward. I was finally able to lose those extra pounds around my belly, I had more energy, was sleeping better and feeling refreshed. That's why I'm so excited to share this detox with you. You'll have oodles of support from me along the way. It literally changed my life and I know it will do the same for you.

~Laura McDonald, HHC, ACE, AFAA, YOGA-FIT

Why Detox? Everyday our body is bombarded by harsh toxins and chemicals from our surrounding environment. Chemicals, pesticides, hormones and other pollutants are found in all the processed foods we eat, and often in the water we drink and the air we breathe. Under natural circumstances, the body is able to eliminate many of these toxic substances safely provided that is getting proper nutrition in sufficient quantities and the organs of detoxification are functioning at optimal levels. The problem is, most of us are not functioning at our optimal levels due to stress, poor sleep, and vitamin deficiencies. That's where a detox can help!

Believe it or not, your body may be carrying around 5 to 10 pounds of toxic waste, which slows down your ability to lose weight! This detox is for you if you often have...

Headaches
Low energy
Indigestion
Constipation
Skin conditions such as acne
Insomnia
Belly weight gain
Chronic yeast infections
Eczema
Excess weight
Mood swings

You might be thinking... Is this a deprivation detox?
~Absolutely not! You are going to be able to eat as much food as you want, according to the detoxing guidelines.
Will I have enough support? ~Yes, you will! Support is the cornerstone of this cleanse. You'll have individual support from me when you need it via email and you'll also have a private Facebook group where you can share your experience with other people enrolled in the cleanse.
Will I be able to eat out? ~Yes, there is an Eating Out Strategy Guide included in the program.
How 'easy' can this really be? ~The entire detox is laid out for you so you'll know what to eat everyday. There's even a shopping list so you can literally hit "print" and run off to the grocery store. I made this as easy for you as possible so you don't have to worry about the food.
What happens after the detox? ~Don't worry! We're going to walk through the details on how to transition back to a diet that works for your unique body type and lifestyle together. There is an extra week of group support if you get stuck and of course, continual support from me!
HOW WILL I BENEFIT FROM THIS PROGRAM?

Worry less about your food
Jump start your weight loss
Blast off your weight loss plateau
Reset your metabolism
Reduce cravings
Feel energized
Better sleep
Reduce mood swings
Develop new and healthier eating patterns
Cleanse your body of unwanted toxins
Identify food sensitivities
GLOW again

ARE YOU READY TO WORRY LESS ABOUT YOUR FOOD, LOSE WEIGHT AND FEEL GREAT? SIGN UP TODAY! 5-Day Simple Spring Detox Group Experience ONLY $29.00! I want to make this affordable for everyone because we can all use a little help and support!
Includes: Simple Spring Detox Instruction Guide (12 pages) (Value $27) Simple Spring Detox Recipe Guide (25 pages) (Value $49) Simple Spring Detox Eating Out Strategy Guide (4 pages) (Value $27) Simple Spring Detox Shopping List (2 pages) (Value $17) Private Facebook group with daily inspiration & detox tips (Value $150)

BONUS! FREE personalized email coaching support through out the entire program (value $197)

CLICK HERE to find out more and purchase program: buy

What are you waiting for? Let’s do this!

All data provided in this program are to be used for informational purposes only.

Summit Rock Workout

2014-03-03T07:08:00.000-05:00

Looking for a simple, effective, kick-ass workout today?

You don't need any equipment for this routine, and you can do it indoors or out. Go for it!

Summit Rock Boot-Camp Routine

FIRST: Warm up with a light jog/jogging in place for several minutes. Take a few moments to stretch.

One Minute Intervals Each: (perform each for one minute, take about 30 seconds recovery between each exercise.)

Jog in place ---(about 20 seconds each -- Easy--Medium- Harder (knees up)

Jumping Jacks

Side to Side Shuffles (shuffle side to side about 4 paces, touch ground, shuffle back)

AXE Chop - (With legs wide, imagine holding an axe overhead and chopping a piece of wood right down on the ground in front of you. Keep knees a little loose and engage core as you raise your "axe" up and down.)

Jabs (don’t snap out elbows)

Touch toes- - - JUMP with arms in the air

STRENGTH:

20 Alternating Lunges
20 Push-ups
20 Squats
20 Triceps Dips
50-100 crunches

REPEAT ABOVE INTERVALS ONE TO TWO MORE TIMES Make sure to stay hydrated and rest when needed. Take a moment to cool down and stretch muscles. Take a few deep breaths, inhale, exhale.

12 Simple Steps for Self Care

2014-02-23T11:12:00.000-05:00

1. If it feels wrong, don't do it.

2. Say "exactly" what you mean.

3. Don't be a people pleaser.

4. Trust your instincts.

5. Never speak bad about yourself.

6. Never give up on your dreams.

7. Don't be afraid to say "no".

8. Don't be afraid to say "yes".

9. Be KIND to yourself and others.

10. Let go of what you can't control.

11. Stay away from drama and negativity.

12. LOVE yourself, your family, your friends, life.

Let me help you become the healthiest person you know!

Find out more HERE and to set up a FREE 30 minute consultation!

5 Steps To Flatter Abs

2014-01-01T11:00:00.000-05:00

If you’re like a lot of people you’ve worked hard for years to attain a leaner, flatter, toned stomach. Have you been on crazy diets and done tons of crunches, or maybe even considered lipo? All for the sake of that glorious, flatter, toned and tight tummy?

Here are just a few of the reasons for a flabby tummy:

Pregnancy - Having gone through three pregnancies and gaining a significant amount of weight each time, this has always been one of my biggest obstacles.
Age - Starting in our 30‘s our metabolism slows down.
Stress - Stress and lack of sleep elevate cortisol levels which leads to excess fat around the middle. (Check, this applies to me, also).
Hormones - For both men and women this can be an issue.
Not enough exercise - You’ve got to stoke that metabolism to burn that belly fat.
Poor nutrition - Eating too much junk and not enough healthy, whole foods.

5 Steps to Help Flatten That Belly:

1. Cardio Exercise - Warm up for several minutes then move into at least 30-45 minutes of cardio (biking, hiking, power walking, jogging, running, aerobics class, etc.) Start at a comfortable pace but when you’re ready push yourself past your comfort zone. This means you’ve got to break a sweat, get your heart-rate up, release those feel-good endorphins, dig deeper! Once you’re able to do 30 minutes without feeling overwhelmed, up the intensity. On a scale of 1-10 (1 sitting watching tv and 10 being ready to pass out from exhaustion) you want to be around 7-8. To shed fat you've got to step up your game!

My personal favorite Cardio:

Kickboxing! This is popular with both men and women and has the added benefits of improving power, balance and coordination. Kickboxing helps work out stresses and frustration, enhances confidence and burns a ton of calories. The moves also target multiple muscle groups, especially the core.

2. Ab Work - The basic crunch is a great place to start. Lie on your back, knees bent and feet shoulder width apart. Place hands behind your ears, but don’t hold onto or pull on the neck. Keep your eyes focused up to the ceiling, elbows wide and slowly raise your shoulders off the ground. Exhale as you come up, pulling your belly button down toward your spine, engaging the abs. Inhale as you come down, keeping abs tight. Start by doing 20-30 with a short break in between. Aim for 3-4 sets.

More Advanced:

Leg drops -(Lie on back, palms flat with finger tips under your butt, spine pressed into the mat, legs straight up to the ceiling/sky). Slowly lower legs, keeping abs engaged, then raise back towards ceiling. Try to keep face, shoulders, and neck relaxed. Do 10-15, take a quick break and repeat for 2-3 more sets. (Note: bend knees slightly if needed).

OR Full Sit-ups:

On your back, either legs straight or slightly bent at the knees, hands by your ears, (hardest) overhead (hard) or crossed over your chest. You can also anchor your feet underneath the edge of a sofa for more stability. Exhale as you roll up as far as you can, then slowly roll back down toward the floor. These are more advanced so go slow at first and add on when you’re ready. Aim for 2-3 sets of 10.

3. Good Nutrition:

It doesn’t matter how much you exercise or how many crunches you do, if you have poor eating habits chances are you have excess belly fat. This is really simple, clean up your diet!

Stay away from: Sugar, empty calories, fried foods, fast foods, diet soda (the aspartame can actually lead to weight gain) and eating late at night. Opt for whole, fresh organic fruits and veggies and a palm size portion of lean, organic protein. Use whole or gluten free grains. (If you like a bit of sweetness, try coconut sugar or xylitol.)

Incorporate into your diet: Lots of water with lemon/citrus, green teas, fresh, colorful veggies and fruits, lean proteins, whole grain breads, cereals and pastas. Eat more salads with some lean protein thrown in (careful with the dressing, which can be loaded with calories, opt for oil and vinegar or a light dressings.)

Most Important: Cut down portions! Use a smaller plate, chew more slowly and put your fork down between bites!

4. Reduce Stress - This is probably one of the hardest to achieve, but one of the most important. When you’re stressed out you eat more, and make poorer decisions. This all leads to raised cortisol levels which lead to fat accumulating around your mid-section.

What to do: Make some down time a priority. Create a “quiet zone” every day, even for just 15 minutes.

Turn off your gadgets, read a book, take a cat nap,meditate, or just chill out. Pamper yourself from time to time (why not? you deserve it.) Buy a bunch of pretty flowers to enjoy. Clean out a drawer or sift through your closet. This helps take your mind off of eating and you’ll feel better and in more control shedding excess accumulation. When you feel super stressed, take a deep breath, try to re-focus on what’s truly important.

Whatever your heart fancies, just make sure you allow time for yourself each day!

5. Get Enough Sleep - Much like excess stress, not enough sleep leads to poorer eating habits, not enough energy to exercise, and those raised cortisol levels.

Tips for the Bedroom: Make sure you’re room is cool and dark and there are no annoying lights from phones, the television, computers or clocks. Turn the gadgets off an hour before bedtime. Take a warm bath, have some chamomile tea, sprinkle some lavender oil on your pillow, listen to soft, calming music, and reading a book can help you ease into a more relaxed state.

If you begin to incorporate any or all of the above, you’ll start seeing a flatter stomach in no time. It’s also very important to THINK POSITIVE! The experts have found that people who are positive and optimistic enjoy long-term benefits of good health, are less stressed, and feel better on a daily basis.

Become The Healthiest Person You Know!

2013-12-31T22:16:00.000-05:00

Are you ready to ROCK your world and CHANGE your life? I can honestly tell you IIN has changed mine (and the life of my family) in so many positive ways, I feel SO good and want to share this with you! Whether you're interested in taking this course to create or expand a business, or to dig deeper into what really makes you happy and healthy, why not join me on my journey!

The course is organized and laid out so well and completely mobile. Even with my busy life I have found I look forward to making the time to listen and learn from fascinating speakers and motivators in the blooming Holistic field.
This is so much more than FOOD--It's about how we LIVE our best, heatlhiest, happiest life and how THAT is the connection for curing many aches and pains, weight gain and the fog you may be walking in. FIND your passion, your energy, your healthiest life EVER! You will not regret going on this journey. It is worth EVERY dime and then some. PLEASE message me here if you have any questions.

See what YOU can gain personally and professionally with an Integrative Nutrition education.

CLICK BELOW FOR MORE INFO:

Create Healthy Habits

2013-12-31T13:57:00.000-05:00

Healthy habits are learned in the same way as unhealthy ones - - - through practice.

By creating and implementing healthy habits, you can begin to make and sustain major changes for the rest of your life. The good news is it’s NEVER too late to make changes, even little changes like learning to slow down and relax can add quality and years to your life. Here are 6 easy suggestions to get you going:

Simple Morning Stretch:

When you rise in the morning, take a few precious moments to slowly and gently stretch out your body. Think about cats and dogs, when they wake from slumber they move and bend and stretch. This will wake up the muscles and get blood and oxygen flowing throughout your body, better preparing you mentally and physically for the day ahead of you.

Eat a Little Less:

Use a smaller plate, a smaller fork or spoon, even chopsticks. Prepare a simple table setting and sit down to eat. Chew slowly and take little breaks by putting your utensils down for a few seconds. Enjoy your meal and of course make it healthy. A good rule of thumb is fill your plate with 3/4‘s whole grains, fresh colorful vegetables and fruits, and the rest lean protein.

Drink Plenty of Water:

It doesn’t have to be super-expensive fancy bottled water, in fact I urge you to carry a reusable water container with you to stay hydrated, save a few bucks and do the planet a favor. Add some fresh squeezed lemon or doTerra DoTERRA ESSENTIAL OILS Lemon/grapefruit/lime oil. The citrus will help rid petrochemicals in your system, cleanse and detox.

Exercise:

However you do it, you need to get your body moving on a regular basis. Incorporate some type of fitness into your day, whether it’s one longer session at your local gym, a class you can attend, a brisk walk on your lunch break, or a fitness dvd. Take your kids to the playground and play with them, take the dog for a long walk, call a friend and meet up for a power-walk/jog.

If you live an apartment building like me, you can go up and down 2-3 flights of stairs for 20-30 minutes for a great calorie burning cardio workout. Just MOVE...it all counts and it should become one of your top habits!

Do Something for You:

Most of us tend to do, do, do for others in our lives. We work hard, take care of the home, run errands, and do chores. Be selfish a few times a week and take a few minutes to do something you enjoy! Read a book or magazine, get a manicure or 10 minute massage, go to a movie, or call and catch up with a friend or family member. Nurturing and pampering yourself a bit is good for everyone in your life, because if your happy and feeling good, so is the rest of the gang.

Meditate:

This one can be difficult, yet it’s simple to do. Taking 5-10 minutes to sit/lie still, calming your body and mind is very healing and rejuvenating. Allow yourself this gift as often as you can. Find a quiet spot, turn off the gadgets, dim the lights, put on some soothing music, light a candle, use some essential oils DoTERRA ESSENTIAL OILS and let your mind and body relax. Lie or sit comfortably, close your eyes and take slow, deep breaths in and out. You deserve a moment of serenity.

Any of these suggestions above will ease you into healthier habits and when you create healthier habits, you create a healthier life.

Pump Up Your Power Walk!

2013-12-31T02:58:00.000-05:00

Inexpensive Exercise Toys for Home/Travel Workout

2013-11-27T15:04:00.000-05:00

These are my favorite must have exercise toys. Well, the mat's not really a toy but super important for home work-outs or to take with you to a yoga class.

These items are also recommended for my week long JUMPSTART PROGRAM: 7 DAY SLIM DOWN.

It's not absolutely necessary, but it is helpful in taking your workout to the next level. I have a few links to products to make it easier to purchase, or you can find any of this equipment at a Target, Sporting Store, K-mart, etc. Chances are you might even have some of these items stashed away somewhere already. (These are great pieces to have for everyday at home workouts!)

One set of 2 and 5 pound dumbbells.

One medium resistance tubing band. (It's always good to have a few extra gauges for exercising, light, medium, hard, and these are sometimes sold in sets).

Twist Board (This is an amazing little contraption to really whittle the waist, super inexpensive
and very portable).

Yoga or exercise mat.

How to Make a Quick, Healthy Veggie Sandwich

2013-11-07T07:56:00.000-05:00

Here’s a quick, warm veggie sandwich that’s great for lunch or a snack. My kids love these and they are so easy to prepare.

I’m listing the basic ingredients that I use, but get creative and make it personal. If you use cheese or vegan cheese, you could melt it on top under a broiler or in a toaster oven for a few minutes.

I always have a box of veggie burgers and sprouted grain on hand in the freezer. That makes putting together one of these yummy veggie sandwiches a snap!

Ingredients: (serves one)

Sprouted grain, whole grain or bread of choice, toasted
One veggie patty cooked in skillet with oil of your choice, or heat in oven.
Avocado
Mushrooms
Spinach
(Or any other fresh, seasonal organic vegetables you have on hand.)
Dressing: 1 tablespoon Apple Cider Vinegar, 1 tablespoon Dijon mustard, 2 tablespoons Olive oil. Whisk all together.

I like to moisten the toast with a little olive oil. Pour on some of the dressing, build your sandwich, add a little more dressing if you like. Add a pinch of salt and pepper. Serve with some fresh cut veggies on the side and enjoy!

6 Ways To Get Your Kids (And You) Moving

2013-09-28T07:56:00.000-04:00

When I was a kid we were usually outside all day, biking, swimming, playing games, running behind the mosquito truck as it pumped chemicals into our lungs and the air. (That’s just what you did back then, who knew?) Life has changed drastically since the 60’s and 70’s. Much of America's farmland has become parking lots while fresh foods are less available and more expensive and the creation of processed foods offer cheap, quick, easy meals. Television now dominates the “quality” time families spend together. Computers and social networking can eat up to 7 hours a day!

As awesome as technology is, our children are paying heavily (yes, a pun) for these modern conveniences. Inside passive entertainment combined with high calorie, chemical laden, fast foods are contributing to an all out epidemic. Childhood obesity in America has doubled in children and tripled in adolescents over the past 30 years.

According to the Centers for Disease Control and Prevention:

In 2010, more than one third of children and adolescents were overweight or obese.

These children also have all the risk factors that adult obesity brings:

Heart disease
Diabetes
High cholesterol
High blood pressure
Higher risk of cancer
Bone and Joint issues

They are also more likely to become obese adults with potential social and psychological problems leading to depression and low self-esteem.

Here are 6 fun ideas to get your family moving, get healthier, and create a stronger bond:

Create An Obstacle Course

Involve the whole gang to set up indoors or out. Make up little signs for what to do at each "station". Use your imagination!

Jump or skip 10 times with a jump rope
Use a ladder flat on the ground to run through like the football players
Do ten push-ups
Crawl under a table or broom hung between 2 chairs
Throw bean bags into a bucket or laundry basket
Draw a trail of circles (or other shapes) on the ground with chalk and HOP from one to the next
Crawl under or over a row of chairs
Do ten jumping jacks
Jump on one leg from point A to point B
Step over an obstacle such as yardstick between 2 chairs at knee height

Create A Relay Race
Get some friends involved, divide into teams and have some fun while you're exercising.

Carry an object on a spoon (hard boiled egg, water balloon outdoors, small ball indoors)
Run while balancing a beanbag on your head
Carry and pass off a baton or similar object
Carry a dixie cup full of water without spilling it
A potato sack race is always a blast (use heavy duty garbage bags if you don’t have any potato sacks laying around)
Three-legged race (Two people standing side by side have their inner legs tied together

Go For A Hike

Get outside and explore. Chances are there are trails, a park or some other area not too far from home. Get everyone involved in planning your adventure. Print out a map, pack some healthy snacks and water, and hit the trails.

Plan A Healthy Picnic
This is classic family fun. Bring along a ball or Frisbee and play!

Scavenger Hunt

This one is great inside on a rainy day. Hide objects all over and write up simple clues. It’s really fun if you have each team create the hunt for the other team. Everyone is involved in the creative process as well.

Hop Dots

Put dots on the ground or use hula hoops or string formed into a circle and have them hop from dot to dot picking up a few things along the way. Whoever picks up everything and gets to the finish line wins!

Go On A Biking Adventure

If you don’t own bikes it’s worth renting them for a few hours. We live in New York City and don’t have space for our own bikes. Some of our best family outings have been renting bikes for a few hours and exploring the city. It’s fabulous recreation and quality time spent together in the fresh air. And I love that we’re all off our computers for a bit!

Sure, it takes some effort to organize activities for the kids and the family, but the reward is well worth it. Not only are you reaping healthy benefits, you’re also setting an example for your kids that is invaluable, and the quality time will become memories you and your kids will cherish forever.

Exercise And Depression

2013-09-25T21:25:00.004-04:00

Many studies have shown that people who exercise regularly reap the benefits of lower rates of depression and a positive boost in mood and energy.

How does exercise help with depression and anxiety?

When you exercise your brain releases feel-good endorphins that ease depression. These endorphins also trigger a positive feeling in the body which help diminish the perception of pain and anxiety. Exercise will also reduce immune system chemicals that can deepen depression. You will raise your heart rate which increases your body temperature for a calming effect. Exercise has psychological and emotional benefits, too. It can help you gain confidence, boost self-esteem, improve sleep and getting in shape can help you feel better about your appearance!

What type of exercise is best?

The good news is that virtual any form of exercise can help depression and anxiety.

You don’t have to go crazy and run 10 miles everyday! Exercise includes a wide range of activities that boost your activity level to help you feel better. Running, lifting weights, playing sports and other fitness activities that get your heart pumping can help. But so can gardening, washing your car, taking a stroll and other less intense activities. Anything that gets you off the couch and moving is exercise that can help improve your mood and reduce depression. You can start slowly by taking walks around the neighborhood (go with a friend!) Gradually, work up to exercising on most days of the week. Try any of these moderate ways to get exercise:

Gardening
Dancing
Biking
Low-impact aerobics
Swimming
Walking
Jogging
Yoga

Making lifestyle changes can also help:

*Eat healthy whole foods, fruits and vegetables. Use healthy fats and limit sugar. Make sure to get a good night's sleep. Drink plenty of water.

*Reduce stress at home and at work. Ask for help with some of the stressful things in your life. Enlist friends or family to occasionally help take care of some of the daily chores, like housework. If your job is stressful, figure out ways to scale back some of your responsibilities.

*Stop worrying! Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.

*Get social. Joining a group exercise class may be beneficial. Exercise with a friend or partner.

Other added health benefits:

Strengthens heart muscle
Lowers Blood Pressure
Reduced Body Fat
Stronger bones
Leaner, more toned muscles
Increased energy
Look fit and healthy
Help reduce risk of osteoporosis, diabetes, and other types of diseases
Lose weight
Better Sex

Exercise and Sex--Kindle Booklet

Exercise and Endorphins-Kindle Booklet

Always check with your doctor before beginning any new exercise program.

Creating a steady exercise program is a win-win situation and there is no excuse to not get started today. Look and feel your best by incorporating fitness and healthier eating into your lifestyle while you keep depression and anxiety at bay.

Have a Healthy Day!

Laura McDonald

6 Tips For Successful Weight Loss Journaling

2013-09-18T13:51:00.000-04:00

As difficult as it may be to write down what you put in your mouth and how it makes you feel, study after study has shown a direct correlation to journaling and weight loss. Why? A journal holds you accountable, promotes awareness, understanding, even forgiveness. Journaling also forces you to be mindful of your dietary decisions, track your exercise and tune into what emotional triggers may be lurking.
The good news is your journal isn’t going to judge you. This is a friend who is always available, listening attentively to everything you have to say, and doesn’t give you any lip.

Jot it Down And Lose Pounds

Journaling is a tool I use successfully with many of my clients. They know themselves better than anyone else, what they feel, think, crave and fear. After just a few days and certainly a few weeks of journaling you will start to connect some serious dots.
You can achieve even greater success with your food journal if you include and embrace your emotions. By recognizing certain patterns, you are able to zero in and make specific, positive, healthy changes.

All you need is a little inexpensive notebook and pen, or you can use the notes section in your phone.

Here are 6 things to consider when keeping track in your journal:

Keep it simple.
Don’t get hung up on measurements or calories. You know 2 donuts for breakfast are a no-no. (double duh!) Jot down what you eat, when you ate it, and how you felt at the time.

Stress.
Whether it’s a crappy day at work, a feud with a friend or financial issues, jotting down what’s bothering you can help get it off your mind. You’ll also see the connection and role stress plays in unhealthy food choices and be able to move toward more positive, healthier decisions.

Exercise.
Write down your goals and create a simple plan to achieve it. Look ahead at your weekly schedule and make appointments with yourself to fit in exercise. Keep track in your journal. Note the progress you make towards your goal, and how you feel after you exercise.

Cravings.
Face your worst craving nightmares and write them down! Taking a peek on paper at what you’re obsessed about eating is an eye-opener. We all know it’s hard to resist cravings. Give yourself credit when you stick to your plan and dodge a bullet.

Buddy Up.
Why do it alone when you can do it with a friend? Find one or more friends on a similar path and help keep each other accountable. The camaraderie is a boost and you’ll help each other stick to the plan. Create a group on Facebook. This is an easy way to stay in touch, motivate and encourage each other. Share ideas, tips, feelings and milestones. Groups create a collective energy that will help fuel your success.

Progress.
Use your journal to recognize and track your progress. After a few weeks you should be more connected to what you’re thinking and feeling and how it affects your food-making decisions. By tuning into your patterns you’ll be more aware of what’s working for you. Most importantly, love yourself. Embrace the positive changes you’re making. Give yourself props for keeping a journal and remember, you can’t change what you don’t acknowledge.

Easy Tofu Scramble

2013-09-09T11:14:00.000-04:00

Easy Tofu Scramble:

Make this your own by adding any veggies you like. This is my basic go-to recipe.

Ingredients (serves two)

1/2 onion, diced
1 clove minced garlic or 1 tsp garlic powder
1/2 green, red or yellow bell pepper, diced
1/2 cup sliced mushrooms
1 block tofu, drained and pressed
2 tbsp oil
1 tbsp Tamara (soy sauce-optional)
2 tbsp nutritional yeast (optional)
1/2 tsp turmeric (optional)

Prep:
Slice the tofu into one inch cubes. Using either your hands or a fork, crumble it slightly.

Sautee onion, garlic, pepper and crumbled tofu in oil for 3-5 minutes, stirring often. Add remaining ingredients, reduce heat to medium and allow to cook 5-7 more minutes, stirring frequently and adding more oil if needed.
For a Mexican twist:
Wrap in a warmed tortilla with a bit of salsa for a breakfast burrito and top with soy or dairy cheese.

Appox 24 grams protein.

Get Focused, Get A Plan, Let it Happen

2013-09-05T07:16:00.000-04:00

Sometimes we just want it too much. If losing weight is the most important thing to you and all you can think about...care less. Of course eating health, organic, clean foods, exercising and developing your inner life are truly important, but becoming obsessed with what you weigh, what you need to lose, what you look like, can be a dangerous thing. It’s a no brainer that you want to work towards your goals of being healthier, trimmer, fitter, happier, but usually the more we focus and obsess on something the bigger the problem becomes.

Believe me, I know it's not easy finding that healthy balance of wanting and desiring something, versus becoming a stalker of your own obsessions.

If you want something too desperately, a relationship, a dream job, squeezing into your favorite jeans, or the winning lottery ticket you might find that this desperation can actually keep the very thing you want, the very thing you desire, out of reach.

A little of my story:

I had about 50 pounds to lose after each one of my 3 pregnancies. It was overwhelming, taking care of a newborn, a toddler, a home, a dog, and then getting back into the working world. I knew I wanted to lose the weight and I wanted to lose it NOW, but I also was aware that it took me 9 months to gain that weight, and to take it off properly I had to be patient. I developed my plan, started exercising, then relaxed and let it happen. Yes, I was focused, but I had no choice but to live each day in the moment. I didn’t have time to get crazy obsessed. Don’t get me wrong, I kept my eye on the prize, but I didn’t beat myself up or throw in the towel if I wasn’t losing the weight as quickly as I would have liked. And guess what? It happened! I was steadily dropping the extra pounds, eating better, feeling better and living my life.

One of the best ways to care less about something, is to care more about something else. Find a new interest or hobby (or resurrect an old one.) Go out and try something different, put yourself in a new circumstance, get the focus off of your body.

Also, when you’re busy with something you enjoy, you’re less likely to be worrying about what you should and shouldn’t be eating.

Take a class, pottery, writing, belly dancing, etc. Go to a local production of a play, a museum, get together with friends and go for a hike. Get out of your head and gain some knowledge on a new subject. I love people who have many interests - they're inspiring to be around, and that’s because what they have to offer comes from within.

Shift your focus, take a deep breath and care less about what you should look like- work realistically and patiently at eating better, greener, healthier foods, drinking plenty of water, stay away from sugar and processed foods and get moving. Let it happen, be in the moment and it will all fall into place.

10 Simple And Free Ways To Make More Of Your Day

2013-09-02T08:19:00.000-04:00

If your life is anything like mine, you're crazy busy. Stress and anxiety have a way of paralyzing us. Sometimes taking a few moments to enjoy your day, doing something for YOU can actually help you be more productive in the long run. So go ahead, take a little time for you. Here are 10 simple and free ways you can make more out of your day and show yourself (and others) a little love.

Spend a few moments of quiet gratitude in the morning before you plug into your day
Turn off the gadgets and curl up with a good book
Smile at the lady down the street that always has a frown
Do something physical
Look up and absorb the brilliant colors in the sky
Lie on the ground, close your eyes and listen to the sounds around you
Eat clean and drink plenty of herbal teas and water
Call someone you’ve been meaning to see and make that date to get together
Write a love note to yourself or your partner
Light a candle and pamper yourself while you relax in a long hot bath

There is only one today. Make the most of it and take care of you.

Make It Happen Workout

2013-09-01T07:53:00.000-04:00

M-I-H

MAKE IT HAPPEN

WORKOUT

This is one of my simple, go to workouts. That's not to say it isn't intense, but it's very doable and you don't need a gym or any special equipment. I've designed it to be quick, effective and target all the major muscle groups with an added core-blaster. As always, check with your doctor before beginning any new exercise routine, drink plenty of water, take time to warm-up and stretch, take breaks if you need them and stop if you're experiencing any pain or dizziness.

Warm-up/Stretch for about 5 minutes (jog in place, walk, skip rope, etc.)

Complete a MINIMUM of 30 minutes cardio activity. (Biking, jogging, kick-boxing, power-walking, etc.) Put in one minute cardio interval "bursts"---this is how you up the intensity and push yourself harder. Do this every 4-5 minutes to really burn some serious calories and get your heart rate up.

500 Crunches ---- Yes, this sounds daunting but if you break it up into sections of 100 at a time it'll go by in a flash. Change 'em up---traditional, full sit-ups, leg drops, etc.

6 Yinyasas ---- Do this six times in a row, great for upper body, core and your mind!
a) begin in down dog b) flow through to plank c) lower to chatarunga d) flow through to up dog e) return to down dog. Make sure you inhale and exhale through the moves, and don't rush it!

30 Squats

30 Triceps Dips

30 Alternating Lunges

Take a break, stretch, drink some more water. I'd love to know how you feel after your workout today, what was the hardest part? The best part? Your feedback is important to me! Thanks for taking the time to check out my site.

Healthy Best, Laura McDonald

Building a Home Budget Gym

2013-08-12T14:21:00.000-04:00

Visit msnbc.com for breaking news, world news, and news about the economy

Arianna Huffington New Release: THRIVE!

2013-07-15T20:37:00.000-04:00

I had the extreme pleasure of hearing Arianna Huffington speak today at an event in NYC. She is so warm, funny, articulate and passionate and I'm incredibly excited about the release of her latest book:

Thrive: The Third Metric to Redefining Success and Creating a Life of Well-Being, Wisdom, and Wonder

CLICK HERE FOR ARIANNA HUFFINGTON BOOKS

Shop the Produce Section First

2013-06-02T02:50:00.000-04:00

SHOP THE PRODUCE SECTION FIRST

By Laura McDonald

About Laura McDonald

One reason some people are overweight is because they might not be eating
enough produce. I hear many clients say, "I'm not eating that much...my
portions aren't huge." But then as we dig a little deeper, sometimes using a
food diary, I see they aren’t eating very many servings of fresh produce
during the day. Of course you know how vital and important it is to eat
fruits and vegetables!

They come is so many beautiful colors because Mother Nature wanted to get
our attention...EAT ME! Each color contains different nutrients and provides
you with a wide array of healthy benefits.
Not only are they low in calories but also full of vitamins, minerals, which
phytochemicals researchers say "help protect us against cancer and other
diseases."

Fiber and water in fruits and veggies helps aid digestion and makes
you feel full. You'll look and feel better when you eat fresh fruit and vegetables - -and you can always juice for a healthy drink. (Much better than bottled or canned,
which can contain added sugar/high fructose or sodium.)

The fresher you eat...the less compatible the junk food becomes...steamed
veggies/salad/fresh berries and frosted donuts? NOT!
I don't expect anyone, (myself included) to never, ever have a decadent
treat....just keep it to a minimum and focus- - - shift you're overall mindset
to include several servings of fresh produce everyday.

TIPS:
*Make sure you're not hungry when you go grocery shopping...hit the
produce section first and try to buy local.
*Head for proteins, whole grains/brown rice, staples, etc., next.
*Pick up a bar of Dark Chocolate...at least 70% cocoa and have a little piece
when you're craving something sweet.
*Fill your lunch and dinner plate with lots of colorful vegetables/fruit and
keep the protein to about the size of your palm and the carb portion small
(and whole grain- brown rice, wheat pasta, whole grain bread, etc.)
*Use olive oil instead of butter on your bread
*Drink lots of water
*Aim to do aerobic exercise (walking, jogging, biking, etc.) at least 45 minutes
4-5 days a week and strength/resistance training several times a week.
Be Your Healthy Best,

5 Fun (and productive) Ways to Burn 200 Calories!

2013-04-09T11:05:00.000-04:00

Massage Your Partner

Set the mood, grab some oils (even olive oil will do) and get to work massaging your partner. You’ll burn calories, create a deeper bond, and you never know what other calorie inducing activity may occur!

Here's my Sex & Exercise book on Kindle: Exercise & Sex

Get Into Your Garden

Gardening is great exercise, burning calories, strengthening and stretching muscles, and it’s great for your brain, too! Weed, hoe, plant, rake, it all adds up to exercise and a more beautiful patch of nature.

Spring Clean

Get the grime off those dirty windows and let the sun shine in! Move the sofa and other heavy furniture and dust underneath. Get outside and wash the car, clean the patio, scrub the deck! Heavy cleaning burns upwards of 200 calories in just 45 minutes!

Turn the Tube Off and Turn the Music On

Shut down the gadgets and fire up your favorite dance songs. Get moving, dance a jig, cut the rug, and burn tons of calories, release stress, and have some fun! The whole family can join in on this one.

Head to the Park with the Kids or Friends

Pack a nice, light lunch, some healthy drinks, a blanket, a football, bad mitten gear, or a frisbee! Run, move, play, have fun while you burn calories in the fresh outdoors. 30 to 45 minutes can burn at least 200 calories!

Fire Up Your Metabolism And Lose WEIGHT

2013-03-04T06:17:00.000-05:00

Finally---A program that is in alignment with my own experience about HOW to lose weight and keep it off.
If you're ready to get off the diet treadmill, LOSE WEIGHT, feel and look better, this is the answer for you! Combine with some of my amazing workouts and change your life.

Integrity and Disasters

2013-01-16T06:30:00.001-05:00

"Which do you value more --

your wealth or your wellness?

Which is more harmful --

to lead or to lose?

The greater your attachment,

the more bereft is your release.

The more you hoard,

the less is left to enjoy.

Those on the path

to the Great Integrity

flow without forcing,

leaving no space for disasters."

I came across this verse in the TAO TE CHING. I admit I know very little about the TAO but every once in a while I pick up this little book full of sage nuggets, and something really touches me on a visceral level. How much and WHY are we so connected to our materialistic "things?" Our idea of WHO we should be as opposed to WHO we really are? And why are we always searching to gain our identity through what we own, what we possess? Why do we spend so much time "forcing" things and ideas? I'm just as guilty of this as the next person. But with awareness comes the possibility of change.

A new year has begun and with it new hopes and dreams. There are so many things we'd like to change about ourselves, maybe our weight, exercising more, taking charge of our finances, the list goes on and on. And of course these are all admirable, desirable and important goals.
What I'm working on myself this year is acceptance. Acceptance of myself and my faults, acceptance of those loved ones in my life who don't always seem to do what I want them to do, acceptance of even the more simple things, the laundry and dishes piling up and not getting around to making up the bed. Big deal.
I've always been a bit of a perfectionist in certain areas, things like a crooked picture frame hanging on the wall can be cause for great distraction (until I'm able to adjust it just so.)
I'd like to create a path towards a greater integrity within myself, within the world. It is there, it is there within all of us, it is part of the universe.

Let's us all strive to flow more, to be in the moment, to accept and love without judgement.

My FAVE doTerra Oils

2013-01-13T17:28:00.000-05:00

DOTERRA

Hello Everyone!

By now most of you all know how much I love my doTerra oils.

These are the purest oils I've ever come across and the hippie girl in me has been into oils for decades!

There are oils you can cook with (I LOVE the cilantro and black pepper)-- take internally-- which are anti-aging, anti-cancer, anti-inflammatory and help boost the immune system,

amazing skincare/haircare products---so many wonderful products and all top quality.

Here's a quick reminder of some of my favorite oils:

These oils are all "singles" and that's where you'll find them on the site.

Lavender--Calming and relaxing, great for insomnia/stress.

Grapefruit, Lemon, & Wild Orange--Citrus oils that are energizing and help detox and aid in weight loss. I put a few drops of any of these oils in my water every day. The citrus helps rid our bodies of petro-chemicals and other toxins.

Peppermint--Super energizing, clean and lovely when mixed with the Wild Orange. Great for opening up the sinuses and cooling on the skin.

These are my favorite oil "Blends"--doTerra has created these blends and they're incredible. They can be found in the "oil blends" section.

Serenity--This contains lavender, vanilla, etc. and is one of my most favorites. I diffuse it in the evening, use it in the bath and on my pulse points at night. EXCELLENT for insomnia and relaxation. The scent is so calming, it is serenity in a bottle.

Balance--A grounding blend that is calming. Such a beautiful scent, like being in a rainforest. I love diffusing this oil as well and in the bath.

Citrus Bliss--An invigorating citrus blend, every time I smell it I think of orange push-ups and feel like a kid ready to hop on my bike! Also excellent to diffuse, in the bath and delicious in water.

Solace--A roll-on that smells mind-blowing and is formulated especially for women and hormonal balance.

In-Tune --- A roll on that is a little earthier and helps you focus. I'm addicted to this one!

I could go on and on but go on the site and check them out for yourself.

VISIT DOTERRA

Also, as a reminder, it's super easy to join as a member and well worth it even if you only buy a few oils every few months because you will purchase WHOLESALE!

It is only $35.00 to join, there are NO strings attached. I have done my due-diligence with this company and it is top-notch. I joined almost one year ago and have had nothing but a positive experience. For the $35.00 you will receive your OWN web-site (like mine) and you can do whatever you want with it--(you don't have to do anything--If all you do is buy wholesale it's well worth it.) Or, you can simply go on my site and buy retail.

This is no stress and no worries, I am only sharing this because I am very passionate about these essential oils, I have experienced positive effects and changes in my life since using them as well as members of my family.

Here's the link to my on-line store:

Laura's doTerra Store

If you have any questions or would like to find out more about how the business end works don't hesitate to contact me!

And here's a link to my favorite diffuser. This little thing is so cute and works great. I have used it almost everyday since I got it last August. It's the best and the way it lights up and changes colors is so cool---great for bedrooms, kid's bedroom: http://yourbetterbodyforlife.com

Be happy and stay healthy!

Laura McDonald

Squeeze In A Kick-Ass Summer Workout!

2013-01-08T07:17:00.000-05:00

I recently got a Facebook message from a friend in LA who has her two kids home for the summer. She desperately needed some ideas for a home workout since it’s almost impossible for her to get to the gym. Having kids myself I know this scenario all too well.
The goal here is to fit in a vigorous, break a sweat session in a short amount of time, incorporating high intensity exercises that work the whole body and engage multiple muscles groups while moving quickly to the next exercise. It’s efficient, challenging and can help improve the body’s energy systems. You’ll also continue to burn calories long after the workout because you’ve seriously stoked your metabolism.

NOTE: Always make sure to check with your doctor before starting any new exercise routine, stay hydrated, rest when needed, and listen to your body. It’s important to make sure you are fully warmed-up and take a few minutes to cool down and stretch.

Perform each exercise for 30 to 60 seconds while maintaining good form (appx. 30 seconds beginner, 45- intermediate, 60-advanced.) Rest as little as possible until you complete one full cycle. (8-12 minutes.)
If you only have time for one round, awesome! Or take a short break (about 2 minutes) then repeat full cycle two or three more times. Perform several days a week on non-consecutive days.

The Workout:

Jump rope, jumping jacks or running/jogging in place
Burpees: Standing, lean over and place both hands on the floor in front of your feet. Lightly hop legs back landing on toes in a plank-style position, hop feet back up to hands then stand up (or jump up and raise arms overhead for more intensity.) Modified: Step back one leg at a time, forward one leg at a time.
Squats
Push-Ups: Military style on toes, or modified on knees.
Toe-Touch Sit Ups: Lie face up on floor, legs extended, arms over head or across chest. Roll up aiming to touch toes, roll back down (bend knees slightly if needed.) Modified: Anchor feet under a sofa or bed, or do regular crunches.
Split Lunges: Assume stationary lunge position, explode by jumping and switching legs. Modified: Alternating lunges.
Triceps Dips: Sit on the edge of a bench, coffee table, sturdy chair or step. Place hands palm down, close to your sides, fingertips pointed forward. Dip down and up keeping chest lifted and shoulders down.
Leg Drops: On back, place hands palm down under butt and extend legs up in the air, slowly lower legs as close to the ground as possible, keeping spine pressed into the floor, engaging core. Slightly bend knees if needed. Modified: Alternate one leg down at a time.
Tuck Jumps: Standing, squat down a bit and jump up, tucking knees up towards your chest as you slap your thighs. Land lightly back on floor. Modified: Regular squats with an overhead press at the top of the move.
Plank to Downward Dog: From down dog draw the torso forward until shoulders are over the wrist creating a straight line with the whole body, similar to a push-up position. * Don’t let your back sag and press back through heels. Keep your neck in alignment with spine. Move back and forth between down dog and plank. Advanced: Alternate lifting one leg at a time while in plank. Modified: Hold forearm plank.
Bridge: Lie on back, knees bent with feet flat on the floor close to your butt, knees and feet hip distance apart, arms along side of body, palms down. Relax neck and shoulders as you inhale and slowly lift hips off floor as high as you comfortably can. Hold for a few seconds then uncurl spine bone by bone back to floor.

This routine is cool for girls and guys and can be done at home, the office, the backyard or the beach. Drink plenty of water, take some time to meditate, enjoy the season’s fresh organic produce and you’re all set for a fit and healthy summer wherever you are!

Have an AWESOME day!
Laura

On the road? No problem! Hotel Workout Video

2013-01-08T06:47:00.000-05:00

CLICK HERE:

ON THE ROAD--HOTEL WORKOUT