This Spring I Want To….

This Spring, I want to _______

How would you fill in the blank this time ?

I’m guessing you’d like to be more toned or less wobbly way before the Summer Season hits…..

BUT – how are you going to do it?

1.     Lose Scale Weight

We know now, that it doesn’t matter what the scale says – if you rely on scale weight – you’ll end up skinny-fat!  If you haven’t come across that one yet – it’s when you weigh next to nothing but still wobble and feel you need to lose even more weight.  But you can’t eat less than you do – you’re bad tempered, moody and become obsessed with food…… you may even lose your friends along the way – you’ve become a diet bore!

2.     Go to the Gym

We know that building muscle will change your shape and tone you up.  But the gym gives you a program that involves lifting weights that are lighter than your handbag!  Eventually someone will actually talk to you and – might give you a program that will work. I can guarantee they will try to sell you stuff!!  But don’t expect miracles most gyms expect you to train most days of the week for 60 – 90 minutes, and they never promise results (I wonder why?)  After a few weeks you stop going and decide to love yourself the way you are!…….

3.      You decide to try a different Gym

The new gym has a fast track programme. So they stick you on a treadmill or stepper for endless minutes of boring cardio training.  All well and good if you have no life and want to fill your time with the least effective strategy to lose body fat.  But, they are nice and you know some of the other members. Not that anyone actually speaks, you all have headphones on and a TV to watch.  You give it a few weeks and no real changes happen. But hey, you’ve heard about a local Slimming Club …..

 

4.      Join a Slimming Club

You talk a girlfriend into going with you.  You sign up, weigh in and listen to the talk.  The thing is you’ve heard it all before, and you start to wonder why you feel you have to either buy lots of branded food items or learn to count calories or points and fat grams at every meal.  It’s a bit of a chore and you find yourself discovering fantastic ways to cheat.  You lose weight for the first week or so then you remember why you decided to join the Gym.  As you decide never to go back you realise the leader isn’t the role model you wanted anyway…….

5.      Get a Personal Trainer

You decide to go for coffee and a cake to cheer yourself up! You pick up a magazine and notice an article about a  WAG that has transformed herself in just a few weeks….. so you try a personal trainer.  You work out that the 3 sessions you need a week will mean you can’t actually afford your Summer holiday and decide to learn how to bake cakes and make bigger clothes…………

Seriously what next – get to my Indoor Fat Loss Fitcamp

–       not next week

–       not next month

–       but NOW !!!!

My nutrition and exercise system, based on simple principles, that simply work.  Lots of support and one on one sessions to keep you on track. Sign up and get 100 days membershiip to The 100 Club

You get 10 sessions for £75 – £65 for each set after that and you can use them in any class, including Pilates and Yoga.

Mon, Wed, Fri – 06:30; 09:00 &  Sat 08:30

Tue & Thur – 06:30; 10:00

Mon Wed & Thurs – 19:10

Coming Soon – online training program with daily workouts, online support, daily texts and unlimited Q&A opportunities with me.

 

It will work for you – all you have to do is START

Created by Jackie Allenthis Spring I want to….Created on15/04/12

FAT Loss Shopping List

Are you ready to take charge of your weight and your health once and for all?

 

Are you ready to feel the best you have ever felt?

 

Don’t let one more day go by without living the incredible life you’ve dreamed about.

 

Shopping List

Bread

Choose gluten free or organic sprouted whole grain products, spelt flour and breads.

Sources include main supermarkets and health food stores ( look for frozen options in smaller stores)

 

Dairy

Choose organic dairy products, especially milk.  Beware always choosing fat free dairy – you need the fat soluble nutrients from this food group.

 

Meats and Poultry

All of the animal protein you choose should be hormone- and antibiotic-free,

Free range, grass-fed, and if possible organic. Sources include local farm markets, your local Butcher or supermarket meat depts. Try to buy local if you can..

 

Nut Butter

Choose nut butters (e.g., almond, walnut, cashew, or macadamia nut) made from raw (not roasted) organic nuts. (avoid peanut products)

 

Oil

For high-heat cooking, coconut oil is your best choice.

It should be certified organic, unrefined, no chemicals (including hexane), unbleached, not deodorised, not hydrogenated, made from traditional coconut palms only (no GMO varieties), and cold-pressed (no heat used in the extraction process).

Sources include local health food and Asian and Eastern Supermarkets.

 

For no-heat cooking (sautéing) and use straight from the bottle (on

salads and cooked foods), choose organic extra-virgin olive oil.

It should be cold-pressed, cloudy (unrefined), and sold in a dark bottle. Sources include local health food stores.

NOTE: some of my recipes state EVOO – Extra Virgin Olive Oil.

 

Omega-3 Supplements

 

Krill Oil is the Gold Standard  as it is high in Omega 3 and low in Omega 6 – (6’s are linked to increased inflammatory diseases.)

Cod liver oil should be taken in the winter because of its higher vitamin D

content. (Although our bodies synthesize vitamin D from the sun’s ultraviolet

rays, sun exposure typically is insufficient during the winter.) Softgels are more stable than the liquid, which goes rancid quickly and should be kept in the refrigerator. Take according to instructions on the bottle.

 

Fish oil should be taken in the summer because of its lower vitamin D

content. The softgel form is more stable than the liquid, which goes rancid quickly and should be kept in the refrigerator. Take according to instructions on the bottle, or 1millilitre per 10 pounds of body weight (1teaspoon=5 mls).

 

NOTE – Vit D Debate – do you really get 10-20 mins of daylight EVERYDAY?

I know I don’t so supplement. Most moisturizers have sun filters in them… I make a concerted effort to sit outside everyday ( I love watching my chickens)

 

Salt

Choose Iodised salt unless you have a diagnosed heart problem (you should discuss this
with your health care professional)

I don’t believe there’s any point spending extra money on Sea Salt.

NOTE – if you eat fresh or fresh frozen veg or grow your own you probably won’t need to add salt at all.

 

Aqave Nectar

This is available (as a liquid, like honey). The liquid extract is ideal for all beverages.  Sources include Tesco, Sainsbury’s etc.

 

Stevia

A natural, calorie free sugar –from a plant source –  Truvia etc…good for cooking and sweetening drinks. DON’T use aspartame or other chemical artificial sugar substitutes.  Fructose is no better for you and is often manufactured from Corn Starch – and not in good way – don’t touch it.

 

Water Filtration Systems

Our bodies absorb water not only from drinks but from food too.

You can buy water filters quite cheaply now… under £5 – they will give you lovely drinking water for months at a time.  Add a lemon or lime – luuvlee..

Search Amazon for bargains.

 

Remember…

Do the very best you can with whichever foods are available to you. You may

not be able to find every single food I have listed, but that is ok! I have never had a client not lose weight because they had to make 1 or 2 adjustments. More importantly, make the majority of your food choices “all natural”.

 

I know from experience with many clients that following the plan 90% of the time gives amazing results.  You will have more energy, concentrate better, your hormones will settle and weight loss – especially fat loss will be easier than ever.

 

You need calories to train hard – so don’t avoid meals – if you run out of time, supplies or imagination have a protein shake/smoothie….

 

Train Hard  *   Eat Clean  *   Get Results

 

 

Diet Cure for Diabetes

DIET IS WONDER CURE FOR DIABETES

If you have Diabetes – I’m not saying that you should try a very low calorie diet – but if you are STILL eating a lot of starches THINK and swap them for more nutritious and healthful foods.

Jax

 

Eating a low-calorie diet for just four months can cure Type 2 diabetes

Tuesday November 29,2011

By Jo Willey Health Correspondent

 

EATING a low-calorie diet for just four months can cure Type 2 diabetes, it was revealed yesterday.

People who slashed the calories they ate each day had a far more significant improvement in the condition and in their general health than medication offered.

They no longer needed life- saving insulin, the level of dangerous fat built up around their hearts was significantly reduced and their cardiac function improved.

“It is striking to see how a relatively simple intervention of a very low-calorie diet effectively cures Type 2 diabetes,” said the lead author of the study, Dr Sebastiaan Hammer.

“Moreover, these effects are long term, illustrating the potential of this method.

“Lifestyle interventions may have more powerful beneficial cardiac effects than medication in these patients.”

The discovery has major implications because diabetics and the obese are particularly at risk of suffering a potentially fatal heart attack or being struck down by debilitating heart disease.

Lifestyle interventions may have more   powerful beneficial cardiac effects than medication in these patients

Dr   Sebastiaan Hammer

The breakthrough is good news for the nearly 2.5 million people in Britain with this type of diabetes, caused by the pancreas not producing enough insulin to break down glucose in the blood.

It could revolutionise the treatment of what has long been seen as a lifelong condition with no cure.

Dr Hammer, whose study was presented at the annual meeting of the Radiological Society of North America, wanted to discover the long-term effects of weight loss by restricting calorie intake.

Pericardial fat is a build-up around the heart that can stop it from working properly, particularly in the obese and sufferers from metabolic disease seen as a precursor to heart disease.

 

 

   

Dr Hammer, from the Department of Radiology at Leiden University Medical Centre in the Netherlands, said: “Our results show that 16 weeks of caloric restriction improved heart function in these patients.

“More importantly, despite regain of weight, these beneficial cardiovascular effects were persistent over the long term.”

Dr Lorna Layward, a spokeswoman for the Stroke Association said: “Diabetes, being overweight and poor heart function can all increase our risk of stroke.

“Losing weight is something that everybody can do something about and it can have a huge impact on improving our overall health.

“It’s never too late to start losing weight, and as highlighted in this study, the less fat you have around your heart, the better your heart will function.

“Losing weight will also reduce our risk of stroke and other cardiovascular conditions.”

Using scans, researchers analysed heart function and pericardial fat in 15 patients—seven men and eight women—with Type 2 diabetes before and after four months of a diet consisting of 500 calories a day.

Changes in body mass index (BMI) were also measured. The results showed that caloric restriction reduced BMI from 35.3 to 27.5 over four months.

Pericardial fat also decreased by about a third and resting heart function improved noticeably.

After an additional 14 months of follow-up on a regular diet, BMI increased to 31.7, but pericardial fat only increased slightly.

On average, someone who has a BMI of 30 will get diabetes.

 

5 FAST Fatloss Diet Tips

Fitness Solutions UK F.A.S.T Fatloss Nutrition

 Top 5 Diet Tips to shed unwanted body fat

  Think Fiber First When It Comes To Carbs:

–         It is critical to focus on carbohydrate quality first AND then quantity second.

–         In terms of quality, all carbohydrates that you eat (apart from dairy) should contain AT LEAST 3 g of fiber per serving and offer LESS THAN 10 g of sugar per serving.

–         In terms of quantity, most people achieve the best fat-burning effects by limiting their total daily carb intake to 50 g or less, NOT including their unlimited daily fibrous carb intake from green veggies (fruit can be used in moderation) nor the trace carbs from protein and fat foods.

–         Use The Carb Reduction Blueprint:

§        Use the following step-by-step process in the exact order listed to breakthrough any plateaus to achieve your health & fitness goals.

 

Tip#1– Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars found in food choices with ONE ingredient (e.g. agave syrup, fruit, etc.). This will results in much more stable blood sugar levels, the key to maintaining high energy levels and burning fat.

 

 

Tip#2– Limit all 100% whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast. Your body best handles these types of carbs at these times without excessive risk of this energy being stored as fat.

 

 

Tip#3– Replace all starches and sugars with fruits and veggies. Fruits and veggies are the most nutrient dense carbs loaded with tons of vitamins, minerals, phytochemicals, antioxidants, and stomach-filling fiber, making them the staple of any good fat loss meal plan.

 

 

 

 

Tip#4– Replace all fruits with green veggies (or any other veggies AVOID corn, peas, carrots, and potatoes) to weed out any remaining dietary sugar (fructose- fruit sugar) that will prevent your body from maximally using stored body fat for fuel. Green veggies like broccoli, spinach, dark leafy lettuce, green beans, asparagus, etc. have the most figure-friendly benefits of any carbohydrate out there and can be consumed in an unlimited amount throughout the day to keep you full and satisfied.

 

 

 

Tip#5– Plan and prepare your meals in advance… don’t hang on the fridge door thinking about food… Make a plan, BUY only those foods – EAT only those foods – PLATE UP or PACK only those foods.

 

Well, those are our top 5 diet tips to help you look and feel your best.

 

When it comes to nutrition, keep it simple and stay on course.

 

 

And remember, it’s not about weight loss- it’s about losing inches in all the right places

 

 

Nutrition advice from www.FitnessSolutionsUK.com

 

as part of the F.A.S.T Fatloss Bootcamp System

Great Results or your MONEY BACK.

 

Contact Jackie Allen on 07831 680086 or by email

 

info@fitnesssolutionsuk.com

 

BC Counting Carbs  Created on 04/05/2010 12:46 ©

Sinister Sitting!! Stand Up & Move NOW!

Sinister Sitting: If You Want to Lose Weight…Just Say NO!

A Post About the Long-term Effects of Sitting on Health, Wellness and Weight Loss

Are you sitting down?

If so, you are putting your health and life at risk. Most of us sit for the greater part of each day. But research has shown that it is making us sick and shortening our lives.

Whether we are watching television, driving our car or sitting at our desks, we sit more than humankind ever has. Gone are the days when we had to grow our own food and carry our water for long distances. We live lives of ease. But our ease is costing us dearly; scientists have determined that people who sit for many hours each day are more likely to become obese, have a heart attack, be diagnosed with diabetes and die early.

There’s a simple solution however: stand up and move!

The biology of sitting

When you sit for long periods, your body becomes less efficient at keeping glucose and insulin at healthy levels, 1 and the result is spikes of both of these in your blood stream.2 Increased insulin levels cause not only insulin resistance, but also increased body fat: insulin is the fat storage hormone, and the more you have circulating in your blood, the more fat you will store. Increased glucose causes damage to the eyes, kidneys and nerves.

In fact, people who sit for more than 6 hours each day are 40 times more likely to die within 15 years than those who sit for fewer than 3 hours.3 And if you have a job that requires you to sit all day, you are twice as likely to contract cardiovascular disease as someone who stands to do their work.4

It appears as though even those who exercise aren’t excluded from this danger,5 which demonstrates that the real problem is the hours that our muscles spend being inactive. Even though you may exercise for an hour each day, if you go on to sit for another 6 hours, you are in grave danger.

What’s a body to do?

Plenty. It turns out that there is a simple fix to this deadly malady: stand up frequently and move. In one study, volunteers who got up and walked around after eating a meal had significantly lower blood levels of glucose and insulin than those who did not walk after eating.6

Try to make room in your day for movement. Use the stairs instead of the elevator, choose a distant parking space so you have to walk further, set a timer and get up and walk every 20 minutes, take a walk during your lunch break, put a treadmill in your office with a desk attached (they actually make these!)—there are many things you can do to reduce your extended sitting times. The point is that you break up your sitting with activity.

At first it will seem strange to add in so much walking in your day, and you probably do not think you can afford the time. But as I have said before—if you do not make time for exercise now, you will have to make time for illness later. It is a lot more pleasant to hop up from your desk and make a few trips up and down the stairs now than it will be to undergo invasive medical tests and procedures for disabling chronic disease later.

Why not take a break right now and go for a quick walk? Wait! Please share this post first.   Jax xx

Sources:

1http://bjsm.bmj.com/content/early/2010/01/21/bjsm.2009.067702

2 http://care.diabetesjournals.org/content/early/2012/02/22/dc11-1931

3 http://www.howtogeek.com/93822/sitting-is-killing-you-infographic/

4 Ibid.

5 Ibid

6 http://care.diabetesjournals.org/content/early/2012/02/22/dc11-1931

Four Signs You’re NOT Working Hard Enough

Four Signs You’re NOT Working Hard Enough

20131029-081009.jpg

1.) Lack of Muscular Burn: Anaerobic exercise with short, incomplete rest periods creates a great deal of lactic acid accumulation causing intense muscular fatigue and burning. Simply put, if your muscles aren’t burning, you’re not working hard enough. However, this does not mean that you need train to muscular failure on every set. However, for the optimal training effect you should come close to but stop just before technical failure, the point at which going any further would comprise proper exercise form and technique.

2.) Lack of Personal Confrontation:

20131029-082105.jpg
Studies show that training intensity, not volume, determines the degree of metabolic boost from a given workout. That being said, if you don’t have at least a couple moments during your workout when you feel like you want to quit or you hate your life, you’re not working hard enough. Progressive overload remains the hallmark of any solid fitness routine and if you are not pushing past your comfort zone your body will stop adapting to ANY routine. This is nothing more than the man in the mirror test- get some!

3.) No Sounds of Exertion: If you’re not grunting, groaning, huffing, or puffing you’re simply not working hard enough. Your heart rate should be up the whole workout with your lungs working overtime and you might even get a nice little workout booger or two by the time it’s all said and done. In other words, these total body workouts create a systemic effect that activates your body’s fight or flight response to help you go the distance. I’m not saying you have to scream like a rabid animal, but I am saying that I wouldn’t be surprised if you did. Finally, I think another good analogy is the 4 letter word test- if you’re not fighting back the burning desire to yell out a profane 4 letter word or two, well then you’re probably not working hard enough.

20131029-082618.jpg

4.) Not Sweating: A good metabolic workout will have you glistening during the first couple minutes of the workout and your shirt should be soaked halfway in. If you’re not dripping in a pool of your own sweat at the end of each workout, you simply did not use use heavy enough loads or advanced enough exercise variations to create a metabolic disturbance. Either that or you were resting too long between sets. In general, you should never take more than 60 seconds of rest between sets with metabolic training and 10-30 seconds seems to be the sweet spot.

3 Ways to Prevent Diabetes, Change Your Life

3 Ways to Prevent Diabetes,

– Change Your Life

By Mehmet C. Oz, MD, and Michael F. Roizen, MD

Are you on the highway to the Big D? A major tip-off is buying ever-bigger belts. The bigger your belt is, the higher your chances are of developing metabolic syndrome and pre diabetes– two blood sugar problems that are rising faster than gas prices. Don’t brush ’em off as “not my problem.” Instead, take the proactive route by asking your doctor for a fasting blood sugar test.

The Power to Change
Finding out you have one of these conditions can be a shocker. But there’s an upside: You can still make lifestyle changes to prevent full-blown diabetes and its devastating consequences: heart attack, stroke, nerve damage, vision loss, kidney failure, and even limb amputation. (Diabetes messes with circulation, so small injuries may refuse to heal.)

These three steps will slash your risk and could even reverse your chances of developing type 2 diabetes:

1.             Become a regular at the local farmers market. This alone can prevent diabetes! Eating produce cuts your risk by 24% or more, thanks in part to all that fiber, which steadies blood sugar. New evidence shows that just having some tangy arugula crunchy baby spinach or tender pak choy daily could lower your odds by 14%. The magnesium and polyphenols in leafy greens also help you stay sensitive to insulin, essential for blood sugar absorption. Buy citrus year-round, too: Tangerines and grapefruit contain helpful compounds called naringenin and nobiletin.

2.             Trade your fancy coffee drink for sugarless, nonfat chai latte. Drinking just one sugar-loaded drink a day boosts diabetes risk 26% and metabolic syndrome risk 20%. Substituting a glass of fat-free milk does the opposite: cuts your risk 12%. Fat-free yogurt and cheese count, too. The calcium, vitamin D, and minerals in dairy help your body process blood sugar.

3.             Go for more bliss, less stress. Don’t wait for vacations to tame tension. Both high anxiety and lack of sleep mess with the absorption of blood sugar. Getting less than 6 hours of ZZZs a night doubles diabetes risk, as does a high-stress job. Ease your angst by turning in early, exercising to blow off steam, and finding a stress-reduction technique, such as meditation or yoga, you love.

 

The trouble with fad diets

 

The trouble with fad diets

I thought some of you would find this article interesting reading – it explains why so many of us find it harder and harder to control our weight as we enter our Fabulous 40’s and 50’s.

 

Based on an article by Marcelle Pick, OB/GYN NP a well respected Obstetric/Gyny Nurse Practitioner and author in the U.S.

 

Nearly all of my patients ask me when we first meet, “How can I lose this weight?” A full third of these women have been on one diet or another for as long as they can remember. This habitual dieting generally keeps women at a manageable weight until they enter peri-menopause and menopause.

I hear stories all the time about weight gain that suddenly appears at this time (especially around the stomach) and simply refuses to come off, no matter what my patients eat or how much they exercise. This personal history of dieting and a feeling of being out of control sends them running to the latest trendy diet, only to be disappointed again and again.

And they are not alone. At my clinic we see patients of all ages who struggle with weight as their central health concern. In most cases, they feel guilty or angry at themselves about the way they look. They are anxious to “fix” themselves with dieting and often are willing to overlook their long-term health in trying the latest diet craze or products advertised in the media. Many of these programs just set you up for failure because they are deprivation-based and lack a maintenance program.

From Jenny Craig to Atkins to South Beach, there have been scores of new diets promising universally quick results. There is now a “low-carb” version of our favourite snacks to take the place of the “fat-free” foods that used to be fashionable. Women are inundated daily with conflicting information about what, how much, and when to eat. Multiply that by the very real hunger signals our bodies send us, and by the comfort and enjoyment inherent in the act of eating, and who wouldn’t feel confused?

I feel that the end of the Summer is the perfect time to give you my thoughts on what I have come to call the “diet culture.” For I think we all are aware that just as advertisers aim products at the “youth culture” in America, there are many companies right now marketing product to those of us who are anxious to lose weight.

This is happening in the UK right now… just look at any ad break on the TV in any popular magazine or Newspaper……

 

What they won’t tell you is that only three to four percent of dieters will succeed in keeping that weight off after a year.

 

It’s no wonder the diet industry can sell us something new every year!

There are many reasons why yo-yo and fad dieting don’t work — and may even do more harm than good. Let’s talk about them and then turn to how you can lose weight in a healthy way and keep it off permanently.

In my groups we consider excess weight gain to be one of many symptoms that indicate an underlying biochemical imbalance in our patients. Although fad diets address this symptom in the short term (meaning that if a person follows the plan, they will initially lose some weight), they do not address the root cause, which is often some kind of metabolic dysfunction or hormonal imbalance.

Over the years, I have seen repeatedly that dieting is not the key to long-term weight loss — the real key is a healthy metabolism supported by a balanced hormonal state.

How does a woman’s body get out of balance? The reasons are as varied and unique as each woman. Each one of us gains, loses, and maintains weight at certain points in our lives for a variety of reasons, physiological, cultural or emotional.

Our weight management group looks at these reasons in detail – through quizzes and discussion – you will identify your relationship with food and become aware of the foods that just don’t suit you.

This simple fact is something the diet professionals aren’t anxious to reveal because it is simpler to sell us a one-size-fits-all plan. These diets may work to a degree in some people, but for a lot of women fad dieting without an understanding of their underlying biochemistry only leads to a yo-yo cycle and more weight gain.

Why is weight gain different for women?

We’ve all had the frustrating dieting experience of watching the pounds peel off our husband or mate while we struggle to lose even a few. Why do men seem to lose weight more quickly than women? Men’s bodies are trained by evolution to have strength and speed. They have a different muscle-to-fat ratio in their bodies, which makes it easier for them to speed up their metabolism and burn fat. Women, on the other hand, are hard-wired to reproduce. They keep an insulating layer of fat on their bodies that men don’t have. (Women also live longer!) In addition, fat is essential for the production and storage of reproductive hormones. Progesterone production begins with an adequate level of cholesterol in the blood. Women don’t lose weight rapidly because they are genetically programmed that way — it has nothing to do with willpower!

Please read that last bit again!! It’s not your fault – just your responsibility!!!  Don’t  believe in will power. Everything is a choice – you do or you don’t – never ‘try’ to do something, you’re setting yourself up expecting the possibility of failure.. and guess what, things get tough and you blame a lack of will power and fail again… this is another topic we cover in our weight management course.

 

Additionally, the erratic hormonal fluctuations that can occur in peri-menopause and menopause may cause weight gain and a change in body shape in some women. This is due to vacillating levels of estrogens and progesterone. Some women report strong food cravings at this time. Which can be a symptom of declining progesterone levels. Once hormone levels reach a new equilibrium it becomes easier to lose extra weight.

 

What if you’ve tried everything and still can’t lose weight?

In my years of experience, I have seen a few underlying conditions in my patients that make losing weight on a popular diet plan particularly difficult.

This bit is golden…… read carefully…..

 

 

 

Here is a summary of these problems.

Adrenal fatigue: We touch on the intricate link between weight and the adrenal glands in natural weight loss, but because adrenal depletion is so widespread, and because adrenal health so critical to losing stubborn pounds, I want to include at the top of this list. The adrenals release an important hormone called cortisol, which is often described as the stress hormone and is related to adrenaline, the more familiar adrenal hormone, and to your serotonin levels (see below). Too-high or too-low levels of cortisol in the blood can be a major cause of weight gain and the inability to lose that unwanted weight.

We consider these and other hormones when we plan your exercise sessions and when designing your food lists and daily supplements. This is just one of the reasons our plans work.

Carbohydrate sensitivity: While carbohydrates are an absolutely necessary component of a balanced diet, many of us become increasingly sensitive to them as we grow older. Over consumption of simple carbohydrates (like those found in white bread, candy, soda, white rice, and many breakfast cereals) creates a roller coaster effect on your appetite: you feel energized and full for a little while as your insulin spikes, only to crash a few hours later when your blood sugar drops precipitously. This low blood sugar triggers the brain to send out hunger signals again, which can cause you to overeat and gain weight. For some of us, this roller coaster feels like a gentle ride. For others, who are more sensitive experience steeper hills and valleys. If this sensitivity is not treated with a diet lower in carbohydrates and sugar, it can evolve into excessive weight gain and a larger metabolic concern called insulin resistance, metabolic syndrome X a pre-diabetic condition in which cells becomes less affected by insulin and the pancreas is triggered to produce ever-increasing levels.

We can easily identify if this is happening to you with a simple questionnaire and then advise you how to adapt your diet.

 

Depleted serotonin: Serotonin is just one of a host of neurotransmitters secreted by the brain that regulate mood, attention, and energy levels. Ongoing stress can deplete our serotonin reserves, leading to intense food cravings — particularly for the refined carbohydrates that when eaten mimic the sense of well-being created by serotonin. In some women, this state of serotonin depletion becomes chronic. Persistent low serotonin levels lead to plummeting energy levels — particularly in the late afternoon — bouts of depression, and compulsive eating. Low serotonin levels can be detected through testing.

We recommend learning effective relaxation techniques (maybe Yoga) and making sure you get 5 or 6 hours of good quality sleep every night.

Yeast or intestinal parasites: Colonies of excessive Candida (yeast), bacteria, or intestinal parasites in the digestive tract can make it very difficult to lose weight. Many doctors do not test for these organisms.

Ask about the self cleanse detox , Maggie our friendly Allergy specialist recommends.

For women who have yeast overgrowth, eliminating yeast and sugars for a period of time can restore balance to the digestive tract, allowing weight loss to occur naturally. Women often need to use supplements or probiotics to eradicate the yeast or parasites, but once this is accomplished they begin to lose the unwanted weight.

Food allergies: Similarly, allergies and sensitivities to certain foods can create a dysfunctional metabolism. Frequently these sensitivities crop up in adulthood and manifest themselves in easily overlooked ways, for example, stomach and intestinal upset, headaches, insomnia, lethargy, joint aches, and rashes. If we suspect a patient has a food sensitivity, we recommend an elimination diet. We eliminate potential allergens for two weeks, then reintroduce them for a day and test for reactions. If reactions do occur we recommend staying away from the offending food for at least four months and then cautiously reintroducing it.

Sometimes a patient will present with only one of these nagging weight-gain factors; more often women will have a combination. Most of my patients had no idea that their bodies were out of balance until they began to feel symptoms of peri-menopause and menopause. In many of my patients, I find that their metabolism is frozen from years of fad dieting. Once they modify their diets and get further treatment customized to their particular issues, their metabolism heals and they are able to lose weight — gradually, safely and permanently.

Our Phase eating plan that comes with your first full bootcamp course is very similar to the elimination diet. Phase 1 is designed to regulate blood sugar, remove aspartames (fake sugars) and estrogenic foods from your diet. Phase 2 gradually re-introduces foods so you can easily identify the ones that don’t suit you.

My concern with fad diets

Popular diets do work for some people. However, I remind my patients that studies show the average weight loss after one year on some of these diets is just five pounds — and that includes men! Yet, we still keep trying. At any point in time, 44% of the women in this country are on some kind of aggressive diet.

And still more information keeps coming. There is increasing evidence that weight loss is linked with having a ready supply of calcium and vitamin D in our systems. There is also a controversial connection promoting human growth hormone (hGH) and the ability to put on lean muscle mass. Much needs to be learned before we can say for sure how these elements factor into our own biology, but it is interesting to note how rapidly our knowledge is growing.

So what does work? I have found through years of my patients’ — and my own — trials and tribulations that paying attention to a woman’s individual body chemistry and her emotional history leads to successful, long-term health and weight loss.

Still, there are many women out there who may not have immediate access to alternative healthcare professionals and are unsuccessfully trying to lose weight. For those women experimenting with over-the-counter diets, I’ve provided an overview of what I see as pros and cons of the most popular choices available.

In general, I prefer those diets that encourage a balanced ratio of protein, fat and carbohydrates in every meal. I am more inclined to suggest the Schwarzbein Principle I and II or the Metabolic Typing diets because, along with their balanced food plan, they advance the concept that each person has different factors that contribute to their ability to lose weight.

We will ask you to reduce starchy carbs when you first start bootcamp – as this will help to balance your hormones and support the hard work done in class.

 

DIET     PLAN Pros Cons
BALANCED

Schwarzbein I & II, The Zone, South Beach, The Mediterranean, Metabolic     Typing, Perricone

Healthy food     combinations

Energizing

Additional     support may be required for individual needs
HIGH-PROTEIN/LOW-FAT
Atkins, Protein Power
Loss     of fat

Creates muscles

You feel full

Poor     choice for those with kidney problems

Can lead to metabolic issues if followed for too long

CALORIE/PORTION     CONTROL
Weight Watchers, Jenny Craig, NutriSystem
Emotional     support

Easy to follow

Encourages lifestyle changes

Outdated

Expensive

Poor long-term results

Decreases metabolic functioning

LOW-FAT/HIGH-CARB

Dean Ornish, Pritikin, vegetarian diets with inadequate protein

Okay     for men with heart issues Not     enough dietary fat

Loss of muscle tone

Difficult to stick with

REDUCED     CALORIE/     MEAL REPLACEMENT

Slim-Fast, Optifast, other meal replacement drinks

Ease

Convenience

Damages     metabolic function

Sets up yo-yo weight gain

Depletes serotonin

APPETITE     SUPPRESSANTS

Fen-phen, Ephedra, caffeine, OTC appetite suppressants

Extreme     hunger is controlled Freezes     metabolism

Creates adrenal problems

Doesn’t work for intense
cravings

Saps energy

 

 

Putting it all into perspective

My point of view results from 27 years of experience with women and weight, and it is rooted in the belief that eating well and often is a necessary, enjoyable, and healthful act. Over the years we have adapted our advice to reflect the healthful eating and lifestyle habits that lead a majority of women to hormonal balance, sustained weight loss, and overall well-being.

Learn to accept yourself for who you are and ultimately love yourself, because the body you have is the most valuable house you’ll ever own. Your personal blueprint is a treasure map to natural weight loss and lifelong health that no popular or radical diet can ever replicate. Whenever you are at odds with your own best interests on dieting, I hope you will remember that we are only an email or text away to offer help and support.

 

We try to keep the ideas of moderation and mindfulness in focus when we approach any choice, be it food, exercise, commitments, or work. While we do recommend watching what you eat, we think it is more important to encourage you to listen to your body. Get to know yourself. Learn what triggers your cravings. For many women, outgrowing a few bad habits (like drinking fizzy drinks) or starting to exercise can be the catalyst for positive change in the rest of their lives. We want you to first and foremost get nutrition and enjoyment out of every meal, then to concern yourself with any extra pounds.

Balance is something we can create in all aspects of our lives, and in the process, guess what? We can lose weight, gain perspective and, certainly, look ahead to many years of good health.

 

Created on 28/05/2010 22:07The trouble with fad diets

Four Signs You’re Working Too Hard

Four Signs You’re Working Too Hard

1.) Diminished Training Intensity:
In general, if you need to reduce your training loads from set to set, then you’re probably working too hard. Your goal is to be able to use the sames loads at the end of the workout that you used in the beginning without excessively resting before increasing the loads in the subsequent workout. The only exception here is if the workout actually calls for you to reduce your loads throughout the training session. In addition, it’s better to go into a given work period with a general rep range to work within. For example, if you were using 30-second work periods, a typical rep range within that time frame is 8-12 reps if you’re moving at the typical 3-4 second per rep tempo. If you’re getting more than 15 reps, the loads are too light. If you’re getting less than 6 reps, the loads are too heavy.

2.) Excessive Resting:
If you are being forced to rest/pause a couple times during a work period, or you’re resting longer than your rest periods allow for, you’re probably working too hard. If you choose the appropriate exercise intensity, you should be able to train with minimal if any stopping during the work periods within your workout. As the workout progresses, a brief 3-5 second pause here and there to reset and reload is fine, but if you’re taking any longer than that and stopping constantly, then you need to reduce your loads or regress the exercise appropriately.

3.) Excessive Breathing: A good workout will have you breathing hard as your body’s demand for oxygen increases, but you should never be completely out of breath or gasping for air. If you start wheezing or coughing, that’s a clear sign to stop exercising immediately. If symptoms persist, it could be related to exercise-induced asthma or another serious condition and you should seek immediate medical attention. It’s important to note that larger individuals with more muscle mass will have greater overall oxygen demands and will thus be more prone to being out of breath than their smaller, less muscled counterparts.

4.) Dizziness or Blurred Vision: If you get dizzy or have vision trouble during any portion of exercise, then you’re probably working too hard. Either that or you could be experiencing a migraine or vertigo or have symptoms of low blood pressure, dehydration, or lack of nutrition. If this conditions persists, you must immediately discontinue your fitness program and seek medical attention.

Four Signs You’re NOT Working Hard Enough

Four Signs You’re NOT Working Hard Enough

1.) Lack of Muscular Burn:
Anaerobic exercise with short, incomplete rest periods creates a great deal of lactic acid accumulation causing intense muscular fatigue and burning. Simply put, if your muscles aren’t burning, you’re not working hard enough. However, this does not mean that you need train to muscular failure on every set. However, for the optimal training effect you should come close to but stop just before technical failure, the point at which going any further would comprise proper exercise form and technique.

2.) Lack of Personal Confrontation:
Studies show that training intensity, not volume, determines the degree of metabolic boost from a given workout. That being said, if you don’t have at least a couple moments during your workout when you feel like you want to quit or you hate your life, you’re not working hard enough. Progressive overload remains the hallmark of any solid fitness routine and if you are not pushing past your comfort zone your body will stop adapting to ANY routine. This is nothing more than the man in the mirror test- get some!

3.) No Sounds of Exertion: If you’re not grunting, groaning, huffing, or puffing you’re simply not working hard enough. Your heart rate should be up the whole workout with your lungs working overtime and you might even get a nice little workout booger or two by the time it’s all said and done. In other words, these total body workouts create a systemic effect that activates your body’s fight or flight response to help you go the distance. I’m not saying you have to scream like a rabid animal, but I am saying that I wouldn’t be surprised if you did. Finally, I think another good analogy is the 4 letter word test- if you’re not fighting back the burning desire to yell out a profane 4 letter word or two, well then you’re probably not working hard enough.

4.) Not Sweating: A good metabolic workout will have you glistening during the first couple minutes of the workout and your shirt should be soaked halfway in. If you’re not dripping in a pool of your own sweat at the end of each workout, you simply did not use use heavy enough loads or advanced enough exercise variations to create a metabolic disturbance. Either that or you were resting too long between sets. In general, you should never take more than 60 seconds of rest between sets with metabolic training and 10-30 seconds seems to be the sweet spot.