DAVID KIRSCH IN A NEW YORK MINUTE

When the ball begins to drop in Times Square, you can feel the anticipation building by the second. It doesn’t matter if you’re out there in the freezing cold or at home watching the festivities on TV. With the New Year about to begin, we all look to the future with high hopes.

Every year symbolizes a fresh start, a new beginning. And every year, I make it my prerogative to send my best wishes to my family, friends and clients…

I wish you good health- a balance of mind, body, and spirit.

All three components are vital to holistic wellness. Dig deep and ask yourself what you need to spend more time fostering.

I wish you the energy to accomplish all your goals.

What are your energy drainers? Identify what’s taking your energy and confront each robber one at a time. Be constructive and eliminate destructive influences.

I wish you the motivation to push harder and stay the course.

Through even the toughest obstacles, you have the power to keep at it. Never say “I can’t”. You can! Get in that grueling early morning workout; you’ll feel on top of the world.

I wish you the greatest happiness and joy in the present moment.

Forget about past failures. They are just that: past. Live in the now, and you’ll discover a new confidence and greater self-esteem. 

I wish you the body you were born to have.

Although results happen over time, it’s empowering to know that you can make smart choices every day. Commit to your wellness program, be patient, and you’ll achieve the greatest results. 

Ultimately, I wish you success.

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At this time of year, your schedule is packed with holiday parties to attend- from tree decoratings and cocktail hours to four-course corporate dinners. And with these seasonal outings, there comes    A LOT of temptation. You may find yourself using excuses like “It’s only once a year” or “I’ll start again in 2011.” Well guess what… I’m busting you!

As I do for any special occasion, here are some tips for helping you to survive the Christmas-New Year week unscathed.

Before a big event …

The morning of: A good protein-rich breakfast will coat your stomach and keep you from overeating at the big event. Scrambled egg whites with spinach is a delicious meal to start your day.

An hour before: Take the hunger edge off by enjoying a small protein snack such as a handful of almonds, a protein shake or an apple with a tablespoon of almond butter.

During the cocktail hour …

Before you put anything into your mouth, drink two glasses of water. It will limit the amount of food you’ll consume thereafter.

Then, pledge to keep your cheer clear. If you have to drink, make it wine or vodka soda. Nothing pink or frilly, please!

Nosh on clean sources of protein, such as chicken, tuna, and lean beef. Other healthy options are edamame and hummus with vegetables. Avoid anything fried!

Wherever you are, remember: you are accountable for your choices. Keep my advice in mind, and you’ll make it to the New Year with little to no regrets. Good luck and happy holidays!

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How do you see the world? Don’t let stress skew your perspective or make you lose sight of your rationality—that’s when there can be major slip-ups! Learn to better manage stress and prevent any lapses in judgment by adapting a healthier outlook:

• Focus on the positive. Just like lifting a heavier weight makes your muscles stronger, the process of gleaning positive from the negative makes you spiritually and mentally stronger.

• Act, don’t react. Use your energy in the most efficient way. Be proactive and passionate in your endeavors.

• Set your boundaries. Don’t let people or situations drain your energy. Sometimes you give away energy wastefully, such as when you get steamed at a coworker or fight with your spouse. In those situations, draw from your inner energy reserve- just like a turtle draws into its protective shell.

• Embrace the fact that you’re human!  You won’t always get everything done on your to-do list. You’re not a superhero, and it’s impossible to be in two places at the same time.

• Live in the present, not in the past. There will be times that you blow off your fitness for the day or week or month. You will eat too much of something – and wish later that you hadn’t. When that happens, you must just move forward and learn from your mistake. There’s always a next time.

A sound outlook is a critical piece to achieving mental, physical, and spiritual wellness. Following these tips in addition to making small changes in your daily routine are your best tools to becoming stress-free.

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Some days bring more stress than others, and the holidays seem to come with more than their fair share. If you’re eyeing that bag of cookies, biscuits or chips to take the edge off, then you’ve got to search for better ways to relax.  There are various exercises you can do to help manage stress. Quite often, just a few changes to your daily routine can make all the difference.

• Exhale … Breathe is one of the most calming mechanisms you have at your disposal. Simply switching to deep breathing for a few seconds can help you weather almost any storm. It helps to reduce tension. Check out my exercise for inner energy on FitSugar.

• Eat to feel good and energized! Keep energy levels and spirits high with these stress-busting nutrients: omega-3 in fish oil and flaxseed oil, vitamin C in orange Vitamin Mineral Super Juice, and vitamin E in almonds.

• Exercise to release endorphins. When you’re focused on squeezing out one last rep, you wont’ have time to worry about that stressful family “incident.” Plus, you’ll get a mental and physical boost all in one.


• Take it outside for a dose of light. Deficiency in vitamin D has shown to cause mood swings and in serious cases, disease. You can get vitamin D in dairy. A whey shake gets you half your vitamin D for the day.


• Drink something calming, like herbal teas and Calming Bubbles! Too much caffeine can leave you on edge- the last place to be when you are feeling frazzled.


• Sleep 6 to 8 hours to keep your leptin levels in check and restore your energy.

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Feeling overwhelmed this Holiday Season? If your busy schedule leaves you feeling frenzied and unfocused, I’ve come to the rescue with a One Of A Kind solution: Calming Bubbles!

Available at the DKW store, this Strawberry-Kiwi flavored bubbly drink is a blend of vitamins and amino acids designed to relieve feelings of stress, boost mood, focus and memory; curb appetite and emotional eating; and put an end to stress-induced weight-gain.    

Anxiety can increase the levels of the stress hormone cortisol, triggering cravings that often add extra layers to the tummy and cause one to feel fatigued or “blue.” Calming Bubbles helps better manage stress and its negative effects, using:

• GABA (or gamma-aminobutyric acid) – the brain’s most important inhibitory neurotransmitter for helping us relax;
• L-Theanine amino acid from tea plants that calms the brain;
• 5-HTP, the serotonin-elevating amino acid;
• Mood-boosting Vitamin B6, essential to the production of serotonin;
• Chromium Picolinate to curb cravings and keep the metabolism burning;
• Adaptogens that may be drained by high anxiety including: Astragalus, Ashwagandha root and rhodiola rosea root

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Don’t know what to do with all the leftovers? Most likely you have a bunch of leftover sides- from stuffing and mashed potatoes to cranberry sauce. Although these were special treats on Thanksgiving, if you know these foods will only add unnecessary calories to your meals, take your leftovers and donate them to a nearby food pantry. But save the protein for this:

Low-Fat Turkey Salad

You’ll need:

8 oz turkey

1 celery stalk

½ cup of raw almonds

1 tbsp of Dijon mustard

¼ cup of red pepper

1 tsp of fresh parsley

To prepare:

Cut the 8 oz. of turkey into smaller pieces, and leave to the side in a separate bowl. Chop your celery stalk, almonds, red pepper and fresh parsley. Using 1 tbsp of Dijon mustard, blend the chopped ingredients into the bowl with the turkey until it's mixed well. Servings: 2.

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It’s time to banish the Thanksgiving bloat, which means you’ll have to eat some foods while avoiding others. (Think A,B,C’s!) With Thanksgiving behind us, my best advice to you is to return to your 5-small meal a day plan, keeping your body fueled and the fat metabolizing.

 
Dos…

• Aim for 5 meals a day. Instead of three big meals per day, 5 smaller meals will keep you free of the bloated feeling that often follows large meals.
• Hydrate, hydrate, hydrate- make sure to drink plenty of fluids as this will help get rid of the fatty toxins
• Eat plenty of leafy greens! Leafy green vegetables, such as spinach, kale and parsley, contain the powerful chlorophyll enzyme, which works to promote a healthy liver.
• Fight water retention with potassium-rich foods, such as sweet potatoes and asparagus. Potassium helps to regulate your fluid balance and flush out excess fluid.
• Cook light. Grilling and boiling are the only ways. Anything fried will cause you to feel heavy and bloated.
• Improve digestive functions with probiotics, the “good bacteria” found in Greek yogurt and other cultured milk products. Take my Probiotic Balance to promote a healthy digestive tract!
• Load up on lemons, which are low in calories and high in the detox vitamin C.
• Drink lots of green tea! It’s full of catechins which are good for your liver and your metabolism! Try my green-tea infused Vitamin/Mineral Super Juice for your day’s fix of vitamin C.

 
Dont's…

• Stay away from starchy carbs, now more than ever! Nothing swells your stomach more, especially those loaded with excess sugars.
• Carbonated beverages, regular and diet sodas, fill you up with excess air and bloat your stomach.
• Avoid gas causing foods. Certain foods simply create more gas in your GI tract. They include legumes, cauliflower, broccoli, brussel sprouts, cabbage, onions, peppers, and citrus fruits.
• Say NO! to sugar substitutes, like the sorbitol found in artificial candies and gum. It causes gas and must be avoided at all costs.

You can get your body back in no time, but you must be extra cautious of what you eat. Keep it lean, clean, and green; eat around the clock; and make smart choices in the moment. Good luck!

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In my 20 years as a wellness trainer, I’ve worked with clients of all ages, lifestyles, and backgrounds. I’ve come to know where the natural stumbling blocks are and when you will encounter them on your road to wellness. This time of year is one of them.

Whenever you have a misstep-- you ate a little too much or exercised a little less than you’d like to-- remember this: the next step is in your hands- or feet rather! My twins have just started to walk, and I’m amazed by their ability to get right back up every time they fall. Although they can get frustrated and ask Daddy for an “uppy,” I can see their looks of gratification when they make it all the way across the room.

The same goes for you. If you’re experiencing frustration after falling off track, there are so many small steps you can take each day to get back on the path to wellness:

1. Eat a healthy breakfast. By starting the day off right with protein, you ignite your metabolism, prevent overeating later, and give your body the energy it needs to accomplish your daily goals.

2. Do a mini-workout. If your schedule prevents you from getting in your entire workout in the AM, you can divide your workout in half: cardio in the morning; cardio-sculpting in the afternoon.

3. Try a new recipe. Routines can get old, especially when it comes to food. If you find yourself bored of what’s on your menu, change it up. If you usually eat plain egg whites, add in shiitake mushrooms and turkey bacon. If you usually have a Chocolate Lemon Truffle Protein Shake, try the new Mocha! Variety is often all you need to revamp your motivation to continue healthy eating.

4. Walk before you run. If you haven’t worked out in a while, one of the easiest ways to restart a fitness regimen is taking a walk. Get your endorphins flowing, and you’ll instantly remember why exercise is essential to your daily wellness. 

5. Meditate. You can gain a lot of insight into your emotions by taking a moment to relax and reflect. By becoming in touch with your long-term goals, you can begin to understand the smaller daily goals necessary to achieve them.

Anyone can get the body they were born to have. And sometimes all you need to do is slow down and tackle your obstacles one step at a time.

Stay tuned for tomorrow’s Thanksgiving Recovery: Tip #3- The Do’s and Don’ts of Debloating

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When all is said and done, the Kirsch family Thanksgiving feast went smoothly. Everyone enjoyed my cooking, appreciated each other’s company, and left feeling completely satisfied in both body and mind. But now the aftermath sets in: a sink full of dishes, a fridge full of food, and most likely a wardrobe that’s fitting a little too tight!

Next week I’ll be taking you down the road to recovery and sharing my food and exercise tips to get you back on your wellness program before the New Year. The first step: start the day off right with protein!

This Post T-Day morning, as you reaffirm your commitment to wellness, begin the day off right with a balanced breakfast of protein. I’m an early-riser, so first thing in the morning I had my egg whites. Now, I’m already on meal #2, and what am I having? My New Mocha Protein Plus Meal Replacement Shake!

Inspired by my clients who needed a healthier alternative to the morning cup of Joe, Mocha is the latest launch in my line of One of a Kind Supplements®. It’s completely delicious and nutritious! ” Featuring 25 grams of the finest whey protein, organic flaxseed and fiber, and with only 190 calories, you can start your day with the flavor you crave without the caffeine, the jitters or the crash.

All you chocolate and coffee lovers, try it and let me know how you like it!

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