TNT #5 – Personal reflections on “Keep(ing) the weight off - for good.

TNT #5 – Personal reflections  on “Keep(ing) the weight off - for good.”

Just as I started to think about what to include in the final article in my series of weight loss mini-articles - I read this excellent "Post from THE DOCTORS" in the Health Start Section of USA Weekend-http://www.usaweekend.com/article/20120810/HEALTH01/308100011/Keep-weight-off-good-

Abstract and musings of how to  “Keep the weight off for good”

1. Stick to a low GI diet (GI=GlycemicIndex) means limiting foods like sugars and low fiber white starches that quickly elevate blood sugar and eating meals with whole grains, fiber, protein and healthy fats.  The Mediterranean diet rich in beans, non-starchy vegetables, lean protein, whole grains and healthy fats like olive oil, which is a low GI diet, is my maintenance diet.

2. Keep working out – “Successful weight losers exercised an hour a day. Break it up if you need to. “   Physical activity is the key to metabolism and maintaining your muscles. Aim for at least five hours a week including some strength training and stretching as well as aerobic activity you enjoy. If you have to cut back on activity due to schedule, injury or illness just gradually work back without guilt.  Keep diversifying your routine or challenge yourself with races/events to maintain enthusiasm. An occasional new activity or hour with a personal trainer can be very motivational.

3. Track your weight and daily food intake.   Personally, I only keep track of my weight a once a week and a have a five-pound target weight range. If I’m at the higher end of my desired range I reduce intake of alcohol, deserts and my portion sizes. If I’m in the lower end of the range – typically when I am working out longer I typically don’t restrict my portion sizes and allow healthy treats after meals.

4. Remember why you want to stay slim – “Take a minute everyday to remind yourself” why you want to maintain a healthy – I look better, I feel healthier, I have more energy and less pain…I’m less cranky and handle stress better.

5. Enlist the help of family and friends. Be specific about what you need to say to keep on track …ask (that) they don’t offer you trigger foods.

Personal evaluation of The Beauty Detox Solution.

(ISBN 13:978-0-373-89232-7: Snyder, K, 2011)

Personal evaluation of The Beauty Detox Solution 

Abstract. This non-calorie counting diet appears to cleans body through combined process of high-alkaline foods, food pairing, eating light to heavy, drinking water in-between meals, use of digestive enzymes and probiotics which will concurrently provide weight – probably with concurrent muscle mass reduction because of food combining restrictions.

Pros:

1.     Likely lower total calorie diet without calorie counting.

2.     Cleans you out! Expect numerous bowel movements with this detox approach  to eating which is likely helpful in the early stages of weight loss due to its "desludge" colon-cleaning effect, particularly if adding digestive enzymes and probiotics.

3.     Feel lighter! I also personally “felt” that one of the diets best tenets was the progression of eating light to heaving – starting with vegetables, then adding more “complex” starches, oils and/or meats – rather than starting with heavier foods first and ending with high sugar foods like fruits.

Cons I experienced:

1.     Always hungry due to low fat and protein. By design this diet requires a lot of diet planning and encourages simple eating – which for me is very difficult due to high energy needs and desire to consume moderate amounts of a variety of foods.

2.     Complicated and restrictive.  For this diet to work you must commit to the “Food pairing cheat sheet” on page 48 which requires you to never mix different starches, never mix different protein, almost always eat fruit by itself and minimizes/excludes all dairy products. While you can eat organic meats – you can’t enjoy most pastas, pizza or rice dishes that mix meat and starches. This excludes most traditional “combination foods” that are not Vegan.

3.     Anemia: A week after I started the diet, combined with typical monthly flow, I felt extremely exhausted and unmotivated – consistent with previous experiences of anemia when I follow a Vegan diet. While I do believe either increased intake of an iron-rich supplement and/or highly absorbed iron rich foods (particularly beef) during periods of blood loss can prevent or minimize anemia – there is no question that some individuals will struggle with the lower iron content of the diet and possibly also lower intake of zinc and B12 if no animal foods are consumed.

4.     Expensive!  Unless you primarily eat produce from your garden, particularly if you buy all recommended supplements, this diet may be expensive and time consuming.

I did not test recommended magnesium oxide supplement or colonic treatments; would have definitely lost a lot of weight if I could have stayed on the diet.

Bottom line.  Short-term use for colon cleansing very likely to be helpful for most people on a periodic basis, particularly after holidays, travel or regular consumption of “heavy meals.” Long-term use will likely to result in weight loss, loss of muscle mass, and anemia due to restrictive diet tenets that is not recommended for athletes, pregnant and lactating women and growing teens.

TNT #4: Dr. D’s Top 10 Strategies Losing BODY FAT (not just cutting calories)

Quick protein shake+ ice

I’ve worked with people from all walks of life even triathletes struggle to lose weight particularly body fat while attempting to gain or at least maintain their lean muscle mass. While I really believe in the Weight Watchers (http://www.healthyweightforum.org/eng/diets/free-weight-watchers/plan.asp: 26 points) works to lose body weight, I’ve consistently found that losing body FAT takes more than calorie restriction. It requires combined approach of exercise and specific "lean body weight strategies." These strategies work to maintain lean body mass (muscle) and limit body fat once you've reached your ideal weight range as well.

Dr D’s top 10 strategies to lose body fat

o     EAT BREAKFAST DAILY to stop your body from munching your muscle mass.  I typically aim for 10 grams of protein and at least 3 grams of dietary fiber with a few grams of fat (i.e. 1/2 cup high fiber cereal with 1 cup 1% milk), but adding a scoop of a protein powder with ice and either 6 oz of juice or your favorite milk drink it fast and easy.

o     EAT 4-6X EACH DAY (not just one or two big meals = 1200-1500 kcals/d) but several smaller meals ideally with at least 10 grams of protein per meal/snack and at least one snack - every 3-4 hours. 

o     EXERCISE 5x A WEEK ideally burning 2000 calories/week with at least 2x10 minutes of serious strength training and 2x10 minutes of stretching each week. Aim for exercising every 36 hours and do at least one bout of moderate exercise a week that is longer than an hour each week (hiking, walking, Zumba class followed by Yoga class) to burn more body fat.  If you truly want to build muscle then make sure you consume 10-15g of protein 30 minutes before and ideally within 30 minutes after each workout. This is as simple as a glass of milk, a high-protein bar, a whey protein drink or just eating a meal with an egg or a few ounces of meat/fish within 2 hours of exercise.

o     CUT THE CARBS - particularly refined high-glycemic index foods like sugars, white bread, and white rice using (a more Zone, Atkins or Paleo diet approach) with only 3 servings of whole grains and 1 serving of fruit/day (per 1200 calories). For athletes, this may mean consuming significantly less sport gels, GUs and not drinking your calories with sodas, juice or even gatorade (except on long bike rides and races) AND substituting a protein powder, higher protein/fiber bars or a lot of low-fat dairy instead of the higher carbohydrate foods were used to doing.

o     EAT MORE FIBER, BEANS AND HEALTHY FATS.  Regularly eat avocado, nuts, and salmon. Add flax, seeds and an omega-3 supplement. These foods help keep you full and decrease your appetite for hours.

o     SLEEP MORE.  Statistically, those who sleep more weight less, probably because their body is less stressed, and more able to produce the chemicals used by the body to decrease appetite and maintain blood sugar. 

o     LIMIT ALCOHOL to no more than two drinks/WEEK: Alcohol truly screws up weight loss and adds to abdominal fat. If you cut back on only one "not-so-healthy" item that you currently consume in excess this may be your best choice.

o     TAKE 10 DEEP BELLY BREATHS twice a day. Breathing in deep from your lower diaphragm and exhaling all the air in your lungs helps force more oxygen into your body and clear excess carbon dioxide. Yoga, Pilates and intense workouts also help your body get more O2. More oxygen helps you burn more fat.

o     GET USED TO SMALLER PORTIONS of starches, proteins and treats.  How? Use a half cup measuring cup for a serving everything except vegetables; eat raw vegetables, salad and higher fiber foods slowly with water before the rest of your food slowly; chew and truly savor every bite; make sure you eat protein and fat/fiber at every meal; drink water or non-caffeinated teas to help you feel full before, during and after meals.

o     ALLOW YOURSELF SMALLER PORTIONS OF FAVORITE FOODS - so you don't feel like you are sacrificing too much and then sabotage yourself later.

Next: Do you really need a weight loss supplement?

TNT: Weight loss strategy #3 – All about drinking 8-12 cups of water a day.

Water -The Source of Life!

TNT:  Weight loss strategy #3 –  8-12 cups of water a day.

Why? 

 http://healthyliving.msn.com/health-wellness/5-best-reasons-to-drink-water-1

Dr. D: Makes you feel, look and think better;  2. Helps you lose weight; 3. Improves immune, thermodynamic (cooling) and cardiovascular body functions.

How much? Minimum 8 cups/day.

 http://www.mayoclinic.com/health/water/NU00283/

Dr D: Minimum 8 cups, ideally 12 cups including juices, gatorade, milk, non-alcoholic, non-caffeine containing beverages. Much more if you are athletic and working out in the sun.

How?  Check out these 20 tips:

 http://www.dwlz.com/WWinfo/water.html

Dr. D. – I like to drink 2 cups before meals, after meals and before bed in add, and use lots of refillable water bottles.  We use a Kangen water to reduce acidity of our water.

How do you know if you are getting enough? 

http://www.webmd.com/a-to-z-guides/drinking-enough-water-topic-overview.

Dr. D. – Experts like to use the color of your urine, but if you take vitamin B2 supplements it makes your urine more yellow. I assess my thirst/mouth dryness, how frequently I pee, my skin wrinkles and if I feel light headed when I stand up quickly. If you are constipated or get frequent urinary tract infections it could be a sign of insufficient water intake.

Is there an app for measuring your water intake?  Of course!

http://www.148apps.com/news/water-app/

TNT Tip #2- Eat Access bars b4 workout to burn more fat

ACCESS bars are these amazingly tasty bars made by Melaleuca that taste like a candy bar, fuel you a gel with caffeine, and truly help you burn more body fat while working out when eaten 15 minutes before a workout. The active ingredient is conjugated linoleic acid (130 kcals, 6 g fat, 1 g fiber, 7g sugar, 4 g sugar alcohol, 2 g protein.

My favorite flavors are the Carmel Krunch (tastes like snickers), Raspberry and Chocolate Coconut Craze.  I can eat them immediately before a swim, bike, run - anything!  I recently bought 3 boxes from Melalueca on sale for $40 (sale price + shipping) = $40/30 bars ~$1.33/$1.50.

Hide them from the kids and keep them out of the sun (or your hot car).

My offer to all TNT participants - tell me what flavor you want to try and your first one is on me!  If enough people want to continue I will buy more to share...you can always get your own ACCESS bars online at Melalueca.com. I help you secure a preferred membership if you want for better prices.

TNT #1: Tinier Narly Tummy Week 1: Measure up and start your plan.

Baseline Measures

a. GET BASELINE MEASURES:
 Weight, your waist at it's smallest, your belly at its biggest, hips and %bodyfat (if desired).

b. SET GOALS/objectives to accomplish by Labor Day (or your target day) - no more than one pound a week weight loss.

i.e. Goal: Fit into size 4 pants.
Objective: Decrease weight from 125 to 120 lbs.
Objective: Decrease tummy from 32 to 29 inches

c. COMMIT TO 3 THINGS TO DO to reach your goals that you think will make a difference, are realistic and support a healthy lifestyle.

i.e.
1. Exercise 4x a week for 45 minutes including 10 minutes of core work and 5 minutes of stretching
2. Drink only 2 servings (1 beer or 4 oz glass of wine) per week.
3. Eat breakfast containing at least 10 grams of protein and 3 grams of fiber each day.

etc!

You can find my weekly and bi-weekly progress trackers on as well as other useful materials at:
www.wellnessconsultantandresourcecenter.com

Spiritual Happiness #1

GOD has given each of us the innate ability to make choices.   

Our true character is revealed through the choices we make under pressure.  Choices we make and the actions we take when motivation fades and doubts arise are the true test of our character.   

If our behaviors are aligned with our highest aims despite resistance, boredom or fear, we can continue to live a better life one more moment, hour or day.  It only gets better when we include our LORD in all our thoughts and deeds.   

Have a beautiful, happy, positive and rewarding day.  

From GKA (Not written by JPD)

ASEA

ASEA- The only redox signaling molecule supplement TRIAL (1 of 2)

Hey folks, I just got introduced to Asea - a new redox molecule supplement made from only water, sodium and cloride.  Your supposed to take 2 oz twice a day (without flavorings). Tastes like salt water!

Expected benefits for ANYONE who takes it include enhanced cellular functioning which means reduced aging, a stronger immune system and faster recovery.

Learn more at http://asea.net/en/

For now I'm just trying it for 3 days at 4oz a day before the N.S. Tri to see how I feel.

Typically, when you buy monthly it costs @120/mo.

I'll get back to you on Sunday on the results!

Note to Self #1.  Re: Burned stew

5.31.12

Never leave pot on stove on simmer - even when you are in the same room - especially with your best pot. Thanks to my lovely neighbor fortunately informed me my own pot was burning!

Get down the slow cooker you lazy girl!

Best Deal for Fitness this Summer!

One of the best deals every summer is to join the YMCA.  On Oahu we have island wide membership which allows you to attend any YMCA gym and their classes throughout the island. They typically have great warm pools, lots of classes and trainers at reasonable rates. In Hawaii you can join for a single for $139 for three months, and $229 for a family - without at long term commitment to see if the Y works for you.

http://www.ymcahonolulu.org/about/news/commit_to_get_fit

Also, Seniors (age 65+) should inquire about their Silver and Fit membership if you are a Kaiser Medical Insurance Member - you will be suprised at how much you can get for so little (or nothing)! Both my mom and mother-in-law enjoy classes for free.   Their classes in the water for those who struggle with weight issue or arthritis are truly life sustaining.

Whole Foods Newsletter

Check out "The Whole Deal"- Whole Foods bi-monthly newsletter.

Just another reason to go to Whole Foods (like we need any more?) is their great bi-monthly newsletter. The picture to the right is a copy of the cover of the May-June 2012 issue.  

Reasons why it's worth your time to check it out The Whole Deal:

1. $55 in reusable coupons that you can print online at wholefoodsmarket.com/coupons. (My favs are $1 off two Almond Breeze, $2.50 off "Kiss my face", $5 off any Garden of Life RAW meal or Raw Protein powder (622 or 1130 grams - not packets), $1 off flax seed oil and $1 off any Whole foods (365) vitamin for women.
2. Lots of useful tips and recipes on summer foods (lemons, strawberries)
3. 10 nutritious low-cost recipes
4. Nice article on the last page comparing the 365 multi to a leading multi-vitamin.

I got my copy of the newsletter at the "Customer Service" Counter.  Next issue expected by July 1.

 

Cutex-One step pads

Cutex - Nail polish remover pads.
Best inexpensive Nail polish remover I've found.

 I don't usually wear finger nail polish because my hands are in the water too often, but this Mother's day my vanity got the best of me. I prefer pinks - but of course the polish (even with a top coat) wears off it two days and looks cheap for several more until I take it off. Historically, I've used the stinky acetone based products and it takes literally foreever for me to get it all off - even when using a cute-tip for the cuticles.

Today I whipped out a Cutex "Nail Polish pad" that i recently purchased at a local food store and in 30 seconds my nails looked human again. I'm never going back to liquids or more expensive removers.

Why I purchased Jungle Gym XT over TRX

 

OWN and use ALL Suspension training equipment... and this is the best. July 29, 2011

By Cesar Cipriano

 

Note from Joda - By request. This is a direct copy and paste from Cesar's review at Amazon. I purchased this items last week after extensive research along with ceiling mounts to enhance our "gym with a view?

  

So, I've owned the TRX force kit for about five years, XFit Rings for about three years, and the Jungle Gym XT for about a month now, and I have to say the Jungle Gym XT is the Best Over-all product, in almost all categories. Here's the preferential order I would put the three products: First place: Jungle Gym XT, Second Place: XFit Rings, and Third Place: TRX. And I'm rating them REGARDLESS OF PRICE!!!!
I'm not trying to pick on any specific product. I'm giving my best over-all objective opinion based on my expertise (I am a personal trainer at an exclusive high level gym). To be fair to all manufacturers, I still use ALL three of the products. My intention with this review is to educate consumers so you can make an objective decision.
I'll just limit my review to the cons because I don't want to continue the redundancy of talking about what these products can do.
First: Hygiene! the TRX falls short especially if you are sharing the product with others. The Jungle Gym handles and foot cradles are made of TPE (thermoplastic elastomer, which is a sturdy plastic with a rubber-like feel), and the XFit rings are olympic styled rings (lowest level is a very sturdy, almost invincible, hard plastic). Which both are easy to clean. The TRX, on the other hand, has a foam-like material over the handles, and the foot cradles over the nylon webbing. Which you can't clean unless you want to speed up the deterioration process. So, little microbes can fester on the handles and foot cradles. So if you share it with others, have an anti-bacterial gel nearby.
Next: Durability! I've had the TRX the longest, So it's been worked over!!! the main components of the straps are still well in tact. But!!! the foam on the handles have worn down, and are splitting. I've called FitnessAnywhere to find a solution, and they mailed me (for free), TAPE!!! Yes, TAPE!!! does it work? Yes. for how long? I don't know. Definitely not a long term solution though. There only other offer was another older model force kit for a discounted price (ten dollars less than the newest model). The Rings are solid and I know they will maintain its over-all integrity for many years to come. For the Jungle Gym, I'm familiar with many gym products and seeing the design and quality of the materials, there is premium quality, long lasting materials. You can tell it's the best made even if you compare all the products side by side if they were all new.
NEXT: Comfort. TRX, even with the foam handles, are last place. why??? the adjustable METAL buckle is designed to sit at a right angle to the handles. which means LOTS of snagging when doing pushing exercises. When I had the TRX the first two years, I would constantly have scratch marks on my arms, shoulders, and neck because of the metal buckle snagging me during use. Actually, an under armour long sleeve shirt (or similar) will go a long way. With the rings, the metal buckle can be adjusted to be away from your range of movement. The Jungle Gym, The adjustable buckle contraptions are modeled like the TRX except that it is made of a very durable hard plastic, contoured and rounded so there are no uncomfortable edges, and they lay flush (not at a right angle) to the handles. So... NO SNAGGING!!!
NEXT: Variations! you can do ALOT with any of the suspension trainers. But the TRX has the most limitations solely on the fact that both straps come to one point. So there is VERY LIMITED abduction exercises. and if you do try abduction... be ready for snagging. Not an issue with the other products. You'll be surprised how much MORE VARiATION there is simply by having each handle individually anchored, and able to control how wide each anchor point is. The Xfit rings don't have designed foot cradles, but if you are at an intermediate fitness level, you can stand your feet on the rings, and do all the foot cradle exercises comfortably. The jungle gym's foot cradles are by far the easiest to get in and out of, and the most comfortable.
LASTLY: Portability! Finally, the TRX wins in this category. One, it comes with a mesh drawstring bag. If you want one so badly, spend five dollars and get one for the other products. Also, the TRX packs the smallest. Actually, I have the first model Force kit, and it packs about a third of the size of all the current TRX models and is slightly lighter. I actually HATE that the newer TRX models are bulkier than they used to be. All the models have the bulkier (less expensive), nylon webbing. Don't be fooled if someone will try to lie to you and say it's better quality. it's not. I actually have the older, BETTER product. They're saving money!!! Even though they other products (XFit Rings, and Jungle Gym XT) don't pack as small, they are still VERY PORTABLE.
Because I have all the products, I have the advantage of doing total body suspension exercises. I can mix either of the products to achieve that. For my personal use, I'd use the Jungle Gym XT for my feet, and the rings for my hands (which coincidently, is the best buy), or you can get two Jungle Gyms, or Two TRX's. I'd recommend to getting two jungle gyms though.
This review is meant to educate consumers so you're not dazzled by the marketing, and you can buy confidently because you have as much objective information.

All the best on your fitness journey!!!

Myndy Shoes from Born

5 reasons I now wear heels (and a few why I didn't before)

1. Now that I have plantar fascitis on my left heel they are much more comfortable than flats (byebye  to my ballerina flats and sandals)
2. They are so cool in the summer and boots are so fun for the winter.
3. They look good with anything I wear - as long as I keep heels below 3 inches (typically 1 1/2 to 2 is best for me).
4.  I truly can run in them!
5. Since I'm not running very much I don't have to worry about the strain on my knees anymore.

Favorite brands:

1. Born - they are so comfortable - totally worth the extra $$ (I've got the pink pair above and a brown pair, Kai has a fabulous black pair.
2.  Sears's comfort line
3.  Boots with slight heals.

Aloha All,

The purpose of this blog is to facilitate a wellness & fitness dialogue supporting those who want to be healthier, more fit and happier, regardless of where you live or how you achieve your goals. I'll share my tips, lessons learned, problems, joys, concerns and do my best to respond to you questions in this short answer forum.  My passion is to facilitate personal growth and well-being.

My philosophy.  Exercise is medicine. I am a holistic educator who empowers individuals and families to reach their optimal health and fitness through integrated wellness coaching, personal training and good nutrition.

Who am I? I'm a personal trainer/nutritionist, competitive sprint triathlete, mother of two college-age daughters, triathlon and wellness coach residing in Kailua (Oahu), Hawaii with my husband and border collie - trying to maintain my own physical, financial and spiritual well-being and that of my family.

Contact information:
Email: email4wellness@gmail.com
Website: www.wellnessconsultantandresourcecenter.com
Facebook: https://www.facebook.com/getwellgetfitgethappy.