It's all in the metabolism

Rochester, Democrat and Chronicle

http://www.democratandchronicle.com/story/lifestyle/2016/05/09/s-all-metabolism/83885532/

Arn Albertini 8:36 a.m. EDT May 9, 2016

Pam Cocilova of Ogden tried several diet programs, but none seemed to work. “I’d lose five pounds and then I’d gain it right back,” she said.

Then she signed up for Metabolism Makeover, a local program that focuses on changing what you eat and how you eat as the path to weight loss. She made changes, and over time she changed. “I think I’m in much better shape now than I’ve ever been,” she said. “I have more energy and I sleep better.”

One of the keys is eating more meals a day, said wellness coach Michelle Schrouder, who created and runs the 10-week Metabolism Makeover program. Eating six times a day is the best way to keep your metabolism functioning at optimal levels and is key to maintaining your ideal weight.

“I think the biggest mistake is people don’t plan their meals,” said Schrouder, who lives in Penfield and has a bachelor’s degree in psychology from St. Bonaventure University and a master’s in counseling from the University of Rochester.

In addition to running wellness programs and offering one-on-one coaching, Schrouder is associate director of the Rochester Institute of Technology’s wellness program, where she also is an adjunct faculty member.

In her work, Schrouder uses the glycemic index, a carbohydrate ranking system that measures how quickly foods cause your blood sugar to rise. According to the American Diabetes Association, it was created to help diabetic patients manage their blood-sugar levels. But Schrouder recommends consulting the index and choosing low-glycemic foods.

For example, when choosing fruits, opt for berries, which have low glycemic content, but minimize bananas and watermelon, which rank high on the index. And instead of the high-glycemic white potato, try a baked sweet potato.

In her class, Schrouder provides an extensive list from the the American Diabetic Association. A key to the class is showing how choices from that list can be appetizing, she said. “It’s about making substitutions so you don’t feel deprived.”

Knowing those substitutions ahead of time is key. “A lot of people eat ‘grab and go’ style,” Schrouder said, which often means unhealthy food choices. But it doesn’t have to, she said. Instead of a bag of chips, for example, grab a piece of fruit or a cup of Greek yogurt.

Metabolism Makeover also emphasizes how to prepare healthy, appetizing food for the whole family. For Cocilova, this was a welcome change from other diets, where she had to prepare separate meals for herself. “With this program, everybody in the family can eat what I eat,” she said.

Another class participant, Christina Amendola, said she has always been active and goes regularly to the gym, but Metabolism Makeover taught her that losing weight and being healthy would take more than that.

“It’s really about a lifestyle change,” said Amendola, 23, of Olean. “If you want to be fit and you want to be healthy, you have to put work into it. But that doesn’t mean it has to be an impossible task.”

What Amendola learned was the importance of planning meals.  Schrouder suggested that, every Sunday, people do all their food shopping and then spend two hours prepping meals for the week, like roasting a spaghetti squash to use in lunches through the week.

Cocilova said this kind of planning and preparing meals has helped prevent her from making unhealthy choices when throwing meals together at the last minute.

A supportive spouse or partner helps too, said Schrouder, who encourages couples to join together and offers a discounted couple rate for the program. But what happens if you’re away from your supportive environment? Or you have a meal that isn’t part of your plan?

A portion of the program provides strategies for how to eat healthy in all situations, like eating at restaurants, especially if you’re with a group. Instead of ordering the diet option on the menu, which may just be something like a lean hamburger and some cottage cheese, Schrouder suggests ordering a salad but adding on extras, like grilled salmon, extra sprouts and extra spinach.

“The idea is to have what you’re ordering looking more appetizing than anything anybody else is ordering. What you add on makes ‘just a salad’ sound more appetizing.”

And when it comes to sides, instead of a side of french fries and vegetables, double up on the vegetables and skip the fries, she said.

If you do eat something that isn’t a healthy option, start eating healthy the next meal, not the next day, she added.

The program starts with one-on-one interviews, where Schrouder can determine what type of eater each participant is. For example, if you eat in stressful situations, Schrouder would help you explore what makes you eat and evaluate if the eating is helping you cope with the situation. Some people eat few or no fresh fruits and vegetables, while others skip breakfast and only have lunch and diner.

Not everybody passes that initial screening, she said. Some people aren’t ready for the program. Once a class is set, Schrouder works to tailor it to participants’ individual needs. The group becomes a valuable part of the program. Members have access to a closed Facebook group once the class begins. “It’s almost like a 24/7 support group,” Schrouder said.

The group itself is the best part of the class, said Cocilova. “You just have these people to encourage you and help you meet your goals and bring you up when you didn’t have a good week. We’ve all stayed good friends.”

Beyond the bonds of struggling through the highs and lows of weight loss, the group also shared recipes.

The program starts with a cleanse of sorts, temporarily eliminating all alcohol and eating only fruits, vegetables and very lean protein. Gradually, through the course of the program, you add in starches such as whole-grain bread.

The final phase is designed to be your plan for eating once you leave the class, Schrouder said. “We provide the tools you need to be successful after the program. You want to maintain your weight loss for at least a year. Once you’ve maintained that weight for year, you will be successful.”

The next session is a four-week Metabolism Makeover Express program, running 10 to 11:15 a.m. the four Sundays in June at Roc City Wellness in Penfield. The cost is $175. For information, including details on the full 10-week Metabolism Makeover program, go to www.michelleschrouder.com.

 

What does it mean to be happy...

When I ask my clients about their short and long term goals, a majority answer that they just want to be happy when the look into the mirror.  They want to see a healthy and vibrant person.  They want to look and feel fit.  They want to have energy, more energy.  They want to sleep better.  Have a clear complexion.  To feel confident in their clothes. Simply, they want to make changes that feel good from the inside out.

This month, my husband and I were presented with an opportunity completely by chance.  It is too random and too confusing of a story to write about but lets just say that the puppy that we call "Norm Peterson" Schrouder was meant to be part of our family.  It was a not a weak parenting moment.  It was a moment when we realized that some decisions can't wait.  Too many tragic and uncontrollable situations have touched the lives of our friends, family and us  this past year that it forced us to be spontaneous and just live in the moment. 

So what does my puppy story have to do with happiness and weight loss?  Nothing really except to point out that when people hesitate to do anything in life, sometimes they are afraid to be happy or are scared of how others will react to them.  So, take the chance...just like the lottery...'hey, you never know'.

 

March Madness

My  favorite time of year in sports is now!  Going to a Division I college for my undergraduate studies, having the privilege to play at that collegiate level and being part of the school spirit at St. Bonaventure University are all the reasons why college sports make March such a popular month in my household and in my neighborhood!

I teach a Sports Psychology class.  This month we are talking about motivation, athletes who choke under pressure, adherence to a sport and the importance of good coaching to build self-esteem at a young age.  How does this relate to my consulting business?  It all relates because during these Metabolism Makeovers, we are learning about making choices based on our confidence.  We talk about adhering to a healthy eating lifestyle for the rest of your life.  We discuss not "choking" at weddings, vacations, special occasions.....staying on track and not giving into the obstacles that stand in your way.

The skills these high level collegiate athletes learn off of the court are the same skills that I teach week after week and year after year.  The bottom line is practice makes perfect.  Know that your self-confidence is the key to making healthy choices.  Good coaching from me to set new and improved goals....not ones that are the 'one size fits all'. 

When you can commit to a program like this one, your personality, your assertiveness, your willpower and your ability to think and act like an athlete who is focused on that One Shining Moment will get you exactly where you want to be.

Go Bonas! 

February is my favorite month!

So we all have the time of year that we love the most. For some, it's summer and for others who ski and love outdoor winter sports, it's the snowy months after the hectic holiday season.  For me, I love February.  Its the month when I met my husband 12 years ago.  The month he proposed.  The month of the first love of my life's birthday:  my handsome Dad.  The month of the birth of my adorable nephew.  But most of all, I love February because it's the time when there is a lull in life.  When you can stay home on a snowy winter night and play board games with your kids.  When college basketball brings neighborhoods together.  When playing outside in the snow is the best exercise you can get on a weekend. 

It's a time when my family bonds the most.  We play all of the games that Santa brought them.  We use the Easy Bake Oven and pretend that we own our own bakery.  We watch movies under hundreds of blankets in our comfy clothes and delish popcorn.  We enjoy every minute of the time we have to bond in February. 

So, take some time this month and think about what makes one month out of your year one to remember year after year after year. 

Cheers to a Happy and Healthy New Year 2016!

It seems as though every New Year's Day, my e mail account fills with messages asking questions such as "where do I start now" or statements similar to "I have been eating so unhealthy since Thanksgiving and feel terrible about what I have done to my body".  The messages all have the same theme:  People are making the decision to get healthy and lose those unwanted pounds for GOOD!  This takes courage and drive, and they need my help!!!

We always put others first, making commitments to everyone but ourselves.  It's time to stop neglecting our goals to get in shape and be healthy, fit and energetic.  Making positive, healthy choices will not only affect you, but also your spouse, partner, kids and countless others.  You should be proud of yourself for taking the first step, and proud of the changes that will take place around you!

Willpower for Wellness Metabolism Makeover and TLS Weight Loss Solution will be the last program you will ever need!

Join me Wellness Soulmates on this journey in 2016! 

Cheers to a healthy new year!!


Holiday and Family

This time of year for me becomes magical.  Not because I have children and they are in the spirit, but because it's a time when life slows down for a short period of time when the focus is on family ONLY!

I grew up in a family that celebrated EVERYTHING!  Every school accomplishment, every goal, every home run, report cards (the good, not so good and the great ones), birthdays were, and are, a BIG DEAL...but the best time of year was always Christmas for us.  It was a time when our family and close friends all got together to laugh, to sing traditional Christmas songs and to crash the neighbors houses with kazoos!  More importantly, it was a time to reflect on relationships and celebrate the people in your life. 

Life used to slow down during Christmas week and this year, it will again.  It will slow down so that we can take in every moment with our families.  Board games will not be rushed through because its "a school night", dance parties with our disco ball won't be cut short, the neighborhood kids can stay an hour or 2 longer, dinners will be slower, conversations will be better and there will always be a second glass of wine!

Time with my immediate family and my husbands family this Christmas will once again bring us all closer together!  This closeness is necessary after all of the tragedy this year,especially the families who lost young loved ones and the illnesses that have been heavy on our hearts recently. 

Wishing that everyone finds the balance in their lives this holiday season and that you look into the eyes of those you love and feel their love back.

Cheers to a happy, healthy and magical holiday season!

 




Weeknight Recipe to share!

Hello Wellness Soulmates!

As a working mother of 2, it is always hard to be creative in the kitchen when juggling our time between homework, sports and normal family conversations!  I try a few new recipes each month to keep our meals fresh!  I will admit that my husband is truly the chef in our house...he can pull together amazing dinners when I am ready to make reservations.  My Dad was (and is) the exact same way!   Thankful for those 2 men in my life when it comes to meal prep!

So last week, I tried a recipe that just came out horrible.  It had all of the right ingredients to make it sound "so tasty too", as Lucille Ball would say!  Artichokes, sun dried tomatoes, organic chicken, spinach and it could be served over whole grain pasta or over the spinach.  I am going to try it again with some minor modifications so when I perfect it, I will post it.

BUT, I did try one of Giada De Laurentiis incredible seafood recipes that was a HUGE hit with my husband and kids!  It was a great weeknight recipe that didn't require too much preparation or extended cooking time!  Quick, simple and so tasty!

Here it is!  Enjoy!

Red Snapper Open Faced Sandwich

Ingredients

Sauce:
1/2 cup low-fat plain Greek yogurt, such as Fage 2-percent
1 cup whole parsley leaves
2 tablespoons extra-virgin olive oil
1 1/2 tablespoons fresh lemon juice, from 1/2 lemon
1 teaspoon grated lemon zest, from 1 lemon
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
Fish:
2 tablespoons extra-virgin olive oil
1/4 cup quick-mixing flour, such as Wondra
1/2 teaspoon ground coriander
1/2 teaspoon kosher salt
Four 6-ounce red snapper fillets, skinned and boned
Assembly:
4 slices rustic bread
3 tablespoons extra-virgin olive oil
2 cups baby arugula
1 cup cherry tomatoes, quartered
1/2 lemon
Kosher salt
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Directions

For the sauce: Place the yogurt, parsley, olive oil, lemon juice, lemon zest, cumin, pepper and salt in a food processor. Process until smooth, scraping down the sides with a rubber spatula as needed, about 30 seconds. Set aside

For the fish: Heat the olive oil in a large skillet over medium-high heat. In a shallow bowl, combine the flour with the coriander and salt. Dredge each fillet in the seasoned flour and coat well. Shake off excess flour, then add the fillets to the hot pan. Cook on the first side for 3 to 4 minutes, or until golden brown and cooked most of the way through. Carefully flip, and cook for another 1 to 2 minutes.

To assemble: Brush the bread slices with the olive oil and toast on a grill or grill pan over high heat for 3 minutes per side, or until golden brown.

Spread each slice with a few tablespoons of the sauce and place a fish fillet on top. Add another dollop of sauce and scatter over some arugula and cherry tomatoes. Add a squeeze of lemon, season with salt and serve.

Recipe courtesy of Giada De Laurentiis
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/red-snapper-open-faced-sandwiches.print.html?oc=linkback

 


 

 

 

 

First Blog: Welcome Wellness Soulmates from Michelle Schrouder

Welcome to my first blog on my new site!!!  I am more than excited to have the opportunity to share the message of health and wellness with people across the nation instead of just the small circle of Rochester, New York Wellness Soulmates.  

For me, the decision to have a web presence was a decision I made years ago but honestly didn’t know where to start. Every week, I interact with various types of people with goals that are in reach and others whose goals are completely unrealistic for their timeline. The goal of this blog is to share those stories and ideas. Stories from my clients. Ideas from me.  And then, what worked and didn’t work…and why.

Other blogs will focus on observations.
Those commentaries may be health related
or basic lifestyle explanations and suggestions based on my own experiences. The topics will be stress, sleep, emotional wellness, time management, adherence to fitness, restaurant choices, healthy vacation instructions, assertiveness and confidence when reaching health goals and other topics that are relevant to the month and the season.

Wishing you an enthusiastic journey with me!