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There’s No Time Like Now!

Posted on September 01, 2014 by

waitingIf you have sat down with me or listened to any of the Losing Weight USA webinars, you probably know that I am a big proponent of  exercise, especially resistance training.  During calorie restriction (i.e. a diet/weight loss pan), your body will preferentially breakdown your lean body mass (muscle).  This slows your metabolism.  In order to prevent this from happening, you need to get in adequate protein and use your lean body mass (exercise).  The best exercise for preserving or building muscle mass is resistance training.

We often associate resistance training with being in the gym lifting weights (which is a great way to accomplish this).  But you can easily do resistance training using no actual weights – your own body weight works very well.  Push-ups, pull-ups, crunches, squats and lunges work extremely well as a resistance training workout.  As an added bonus, they can be done with almost no equipment and just about anywhere as well!

Studies have shown tremendous health benefits to resistance training such as:

  • Improves carbohydrate sensitivity
  • Increases testosterone
  • Increases growth hormone
  • Improves lean body mass
  • Increases metabolism (a pound of muscle burns more calories than a pound of fat)

It is never too late to start a resistance training program.  If you need help, just let us know – we can you develop a plan that works (and is fun!).  There’s no time like nowt!

 

Doc Weight Loss – D Vitamins and Weight Loss

Posted on August 27, 2014 by

Weight Loss Surgery Success – Breaking Through A Plateau After Weight Loss Surgery

Posted on August 27, 2014 by

Time to ReWork Your Workout Routine?

Posted on August 25, 2014 by

shortcutsWhether you just need to get back into a workout routine or shake up the current one, here are a few ideas to get you there!  The most important thing is not to overthink it.  Just like the nutritional part—start with small  changes.

#1 It’s common sense… The thing with healthy habits is that a lot of it is just common sense.  When you can make a few positive changes, do it. It doesn’t take much thought to know that moving around more burns more calories than sitting all day.

#2 Get out of your comfort zone…  Get used to exercise being a bit uncomfortable.  A good workout challenges you to test your strength or endurance, it may not be   comfortable but it shouldn’t be painful either.

#3 Every little bit counts…  Instead of thinking of exercise as something you have to do,  think of it as something you get to do.  We all have long days and sometimes a one-hour session is more than enough.  When you walk around, every step or healthy food choice helps you to succeed in reaching your goals.

#4 Try something new…  A routine is one thing, a rut is another!  If you’ve been   using the cardio and strength training equipment, try the floor for a change.  Yoga or PiYo could give your workouts a whole new challenge.  If running is your thing, try in Intervals class or add lunges to your workout.  No ideas?  Invest in a few personal training sessions.

#5 Don’t overdo it…  Going for the ‘all or nothing’ after not exercising for awhile can take its toll on your mind as well as your body. To prevent injury and a discouraged feeling, start small and work your way up slowly when you’re ready.

#6 Make it realistic…  Not only should you not overdo it when you first start, but you also don’t want to set goals that you know you can’t meet. Think back to Chapter 1 of your WMU curriculum and focus on your SMART goals!  Make sure that you’re not scheduling more than you can do when you first start a workout routine, and pick a time of day that you know you can stick to as well.

Just remember to take it easy – you can’t overhaul your entire fitness plan in one day.

 

Szechuan Beef and Broccoli

Posted on August 22, 2014 by

Stir fry is easy and quick!

Szechuan Beef and Broccoli

Quick & Easy Stir-fry!

Ingredients:

1 pound beef sirloin, cut into strips

2 cups fresh broccoli, cut into small florets

2 Tbls soy sauce

1 tsp chopped garlic

¼ tsp ground ginger

1/8 tsp crushed red pepper, or cayenne

 

Directions

  1. Heat sesame oil in saute pan or wok over medium-high heat until sizzling. Add steak strips and broccoli florets and cook without stirring about 2 minutes.  Once they begin to brown, stir and continue to cook an additional 2 minutes.
  2. Add remaining ingredients to pan, stir all to combine and cook for another 1-2 minutes, or until broccoli is tender.
  3. Remove from heat and serve garnished with roasted red peppers or sesame seeds.

 

Makes 4 servings

 

Nutrition Facts:

Calories 290

Total Fat 14g

Total Carbohydrates 3.5g

Dietary Fiber 1g

Protein 36g

 

Print Recipe Szechuan Beef and Broccoli

Adapted from The Good Carb Chef

What Do B Vitamins Have To Do With Weight Loss

Posted on August 20, 2014 by

What is Water Weight?

Posted on August 18, 2014 by

start todayOne question people often have during weight loss is concerning “water weight” and how easily this can change and result in changes on the scale as well – especially the ones that go up!  Why is it “so easy” to gain a few pounds?  Most commonly this has to do with retaining water.  Almost all women are well aware that they may “retain fluid” at times during their normal monthly cycle.  This is related to normal hormonal changes of estrogen and progesterone.  But other hormones can also cause significant water  retention…and the biggest culprit is insulin.

Have you ever experienced this?  “I was doing well on my diet plan but then went out to dinner at my favorite restaurant, broke down and had the gooey dessert and gained 5 pounds!”  Obviously a dessert does not weigh 5 pounds, so how is that possible?

Physiologically this is actually fairly simple.  A large carbohydrate/sugar load will stimulate a large release of insulin.  The insulin helps bring blood sugar back down, but it also causes significant sodium retention which in turn causes water retention.  So yes…one gooey dessert can cause you to gain 5 pounds.  You can get rid of those 5 pounds by ratcheting down your carbohydrate intake to bring the insulin levels back down.  It just takes longer – often 7-10 days!  Gooey desserts/sugar is a part of enjoying life for most people.  You just need to be aware of the consequences, minimize them by portion control and then make plans (and stick to them) to get back where you want/need to be.

So what else do you need to know about water?

Water makes up about 60-65% of your body so it’s no wonder that it’s vital for almost every bodily     function.  It transports nutrients, helps deliver oxygen to your cells, aids digestion, helps maintain your body temperature and pH, and is important in energy metabolism.

The average adult loses about 6 ½ cups of water a day through urination and an additional 4 cups through other bodily functions such as bowel movements, perspiration and breathing.

Water is just as essential for weight loss.  Water is a thirst quenching, calorie free nutrient which will  stimulate your metabolism and fill you up.

Water is a natural appetite suppressant.  Your body will often mistake thirst for hunger, so water loading at the first signs of hunger/cravings between meals is a great way to better control eating.

When you are poorly hydrated, less oxygen reaches your muscle tissues and you will feel tired and     sluggish.  This may contribute to muscle/joint aches.

Insufficient water intake also contributes to water retention, bloating, constipation and digestive difficulties.

So fill up your glass or make yourself another pitcher to chill in the fridge – Cheers to your success!  See you soon!

Get our new free report - ’7 Diet Myths Keeping You From Your Skinny Jeans’!  Click on the image to get yours right away~

 

Doc Weight Loss – Losing Weight Safely While Breastfeeding Your Baby

Posted on August 13, 2014 by

R E S P E C T…Respect!

Posted on August 11, 2014 by

self respectAdmit it.  You were singing along.  It’s okay – I do it too! And we talk to ourselves too – some do it quietly with no one knowing. Others are a little more obvious. Their lips may move or they may even be outright loud.  But we all do it.  Some of it may be good, but some of it might not.

The way in which we talk to ourselves can be quite telling.  It can be motivating or self -destructive.  That internal voice can be your angel or your devil.  Take some time and really listen to your self-talk.  Is it encouraging or discouraging?

If you’er not your own best friend by lifting yourself up with positive, reassuring, cheery thoughts you may be a negative thinker that sets yourself up for defeat before you even start your day.

Your first step is to listen to your head talk.  If you are hearing things like, “ I hate my body”, “I will never be able to lose weight”, ”why bother to try and lose weight, I always fail”, you have already set yourself up for failure.

Every time you hear yourself talk in these negative statements say “NO”.  You may even want to give yourself a negative reinforcement like the snap of a rubber band on your wrist.

Your next step is to change that negative thought to a positive one.  An example may be when you say, “I can’t”, instead say “NO…why can’t I?”

Finally, fill your thoughts with positive statements through out your day before those negative thoughts can even enter your mind.  These short statements called affirmations are designed to replace those negative sabotaging thoughts.  Repeating them over and over can reinforce a more positive attitude.

Let’s take the above examples of those negative statements:

“ I hate my body”, change to “I love the way my body can heal itself”.

“ I will never be able to lose weight”, change to” I can lose this weight”.

“ Why bother to lose weight, I always fail”, change to ”This is my time to succeed”.

Make your own list of positive affirmations.  Choose one and repeat it for a few days or a week and see how you can change the way you talk to yourself.  It’s time to be your own best friend!

 

Low Carb Mac n Cheese

Posted on August 08, 2014 by

Creamy, cheesy goodness – don’t tell anyone it’s low carb!

 

No one will guess it's low carb!

No one will guess it’s low carb!

Ingredients

2 packets Proti Pasta

1 tsp avocado or olive oil

1 clove garlic, minced

¾ cup chicken stock

2 Tbls half and half

1 Tbls flour

3 oz reduced fat cream cheese

Salt & Pepper to taste

½ cup reduced fat sharp cheddar cheese, shredded

Cooking Spray

 

Directions

  1. Cook pasta according to directions, drain and set aside.
  2. Preheat broiler to high.
  3. Heat oil in medium pan over medium-high heat. Add oil to pan and swirl to coat bottom. Add garlic and saute until tender but do not brown. Stir in ¼ cup chicken stock and bring to boil. Cook 1 minute.
  4. Combine remaining chicken stock, half and half, and flour in bowl and stir with whisk until flour dissolves.
  5. Stir milk mixture into pan and cook until it begins to thicken. Reduce heat and stir in cream cheese and ¼ cup sharp cheddar. Stir until melted and remove from heat.
  6. Stir in pasta until coated. Add salt & pepper to taste.
  7. Pour mixture into small baking dish or individual ramekins prepared with cooking spray.
  8. Top with remaining cheddar cheese.
  9. Place under broiler and turn to low. Broil for 3-4 minutes or until top is melted and slightly browned.

 

Makes 2 servings

 

Nutrition Facts:

Calories 365

Total Fat 19g

Total Carbohydrates 11g

Dietary Fiber 2g

Protein 34g

 

Print Recipe: Low Carb Mac n Cheese