Saturday, February 27, 2010

Good Food to Lose Weight

It is so simple yet how many people really combine a Protein and Low Glycemic Carbohydrate at each snack or meal? The combo is the best way to tell your metabolism to burn baby burn.

The very best choice, in my not so humble opinion, are plant proteins since they satisfy both protein and good carb in one bite. Black beans, split pea, lentils, chick peas, brown rice, broccoli, nuts, muesli & quinoa are a few suggestions.

Most people think of meat, chicken, really anything that breaths, as the best protein sources. And they do have alot of protein per serving for the most part they also have added hormones, mercury and preservatives. And consider what your really eating, dead flesh. I suppose dead is preferable to living flesh but both are pretty disgusting.

Try substituting a meal or snack using only plant protein once a day. It will kick up your fat burner and be much easier on your digestive system.

Friday, February 26, 2010

Good Food for Good Health

An odd-ball suggestions that has actually passed the taste test.

Spagetti Squash and red sauce:
half squash, remove seeds, place unside down in olive oil coated glass backing pan - cook at 350' for 45 minutes. cool a bit and rake out insides with large fork. The flesh will be stringy. Here are your noodles - pour on the sauce.

This will be a happy surprise. Promise

Wednesday, February 24, 2010

The Hamburger that Won't Die

I think of the hamburger that wouldn't die each time I drive by fast food row. As a Group and Online Weight Loss coach I suggest you drive by too. The effects of fast food on your physical and emotional healthy are staggering. These are not foods that help you lose weight.

I have been storing a McDonald’s Happy Meal (no ketchup or pickles) in my pantry since November 2009. It is a little bit harder and slightly smaller than the day I bought it but aside from those small changes it is exactly the same. There is absolutely no mold growing on either the burger or fries. It doesn't even smell. So how do you think that effects your body?

Sunday, February 21, 2010

Good Food equals Good Health and Permanent Weight Loss

Mustard works wonders on a hot dog but it might be a weight loss wonder too. A wonder given to us by nature is always a better choice than something full of chemicals and additives.

Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Tumeric is also an anti-inflamatory food and there are strong indications that inflamation is at the root of many degenerative diseases. I have been using it for arthritus and it seems to help. At the very least I know it isn't hurting me. The worst that could come from too much turmeric is I will turn yellow.

So spice it up and smear it on. Mustard is low in calories- high in flavor. Mix it into tuna instead of mayo. Blend the spicy style with Bragg (soy sauce substitiute) for a healthy flavorful marinade.

Friday, February 19, 2010

Excercise for Permanent Weight Loss

Exercise has turned into a dirty word. It brings to mind sore muscles, sweat and boring hours on a tred-mill. And that is one way to do it but look at kids playing, they know how to exercise.

It takes too much time is a common complaint. And based on the false information we have been told for years that does seem true. Current medical studies show breaking up your 30 minutes a day into 10 minute segments is an excellent contribution to your health. For those of you working to achieve a healthy, permanent weight loss this is enough. re through out the Those of you working for fitness need to follow a different path. Everybody has 10 minutes here and theday. As a coach I suggest my clients schedule in their 10 minute segments until they become a habit. Sure, this takes some effort but once established a habit is easy and almost thoughtless to maintain.

For those of you working to achieve a permanent, healthy weight segmenting your exercise is the way to go. If you are hoping to achieve a higher fitness level you will need to spend more time and effort into your exercise routine. Keep first things first. Go for better health first. You can always increasing your goal to fitness later.

Wednesday, February 17, 2010

Good Food for Permanent Weight Loss

If you were my kids you would have eaten a pancake for breakfast but not YOUR mother’s pancakes. I combine Arrowhead Mills Organic (Fred Myer health food section) Buckwheat and Multigrain packages, a little Bob’s Red Mill organic golden ground Flaxseed Meal (Fred Myer health food section), one egg per kid and enough milk to make it smooth. I use organic butter to coat the pan. I wipe it out between cooking cakes since burnt butter tastes like, well, burnt butter. I never put anything fake on the cake. I de-frost organic blueberry’s, organic strawberry’s or use pure Maple Syrup to cover them. When choosing a syrup make it pure and 100% since it is the processing of sugar that raises the glycemic load and destroys the flavor. (Thus the industry’s Food Doctors but that is another article)
Do I do all this every morning? Absolutely NOT! Lots of mornings they get toast: Ezekiel bread (Fred Myer health food section) toast. I use Earth Balance Buttery Spread, (Fred Myer health food section) , Hummus Dip (Trader Joe’s), almond or soy nut butter, Adam’s un-blended peanut butter (Fred Myer regular isle) . I have found any nut butter that is blended has oil added to it: Sometimes good but sometimes bad. For me the simplest thing is to stir it up myself. (Fred Myer and Winco) have grinding machines for completely fresh nut butter. When you grind it up yourself it also stays blended. (Winco) also has fresh honey you can pour right out of a box with the bee’s still buzzing in it.
I make steel cut oatmeal too. (Fred Myer, Trader Joes) Since it takes a long time to cook I make a bunch at once and keep it in the fridge. It is easy enough to scoop some out, pour in some organic milk and heat it on the stove. I have seen recipes to cook it in a crock pot overnight with dried berries and cinnamon. Exploring the internet will give you lots of different recipes.
Since my kids are young and never agree on what tastes good I buy the pre-packaged flavored oatmeal (Trader Joe’s brand), add a lot of milk and blend it with the steel cut oats. I rationalize (*See http://gethealthyreleaseweight.blogspot.com/ on my article about rationalization and why you need a Weight Loss Coach for Permanent Weight Loss) I think the combination slows the sugar spike which is the beginning of Insulin Resistance. It has taken some time to move my whole family to a new way of eating. By changing familiar foods to low glycemic and whole foods the transition has been easier. I believe in progress not perfection.
So what do the grown-ups eat for breakfast? Usana Meal- Replacement Shakes – I blend mine with water and use it as creamer for my coffee. My husband uses a blender with ice, water and some sort of berry. Frozen berries and banana’s can be substituted for ice.
I know some people look for other shake brands. During my body builder phase I used every protein drink I could buy and I can assure you – They all taste awful. Usana shakes taste good and have a normal serving of protein, carbs and fat which is something I also never found in store bought shakes. They also have no GMO soy added. I really try to avoid GMO food since the concept of genetically modifying food is really, really creepy. You will have no idea if GMO food has been added or even the potency of the vitamins and minerals of any of the store bought shakes since it not a regulation to list these things accurately. I believe the products you can buy only from a Doctor will be good quality and an acceptable substitute for Usana products.
That being said, to protect your health make sure they meet, at the minimum, the following standards:
Low-glycemic, complete meal replacement shakes and bars with good fat, good protein and low-glycemic carbohydrates. (PCC has low glycemic bars made of whole berries, seeds and nuts that taste ok)

No posions: This list comes from the Cleaning out the Pantry download from Getting Started Introduction to the HealthyEdge 8 Week Group Session The HealthyEdge Sessions 4 & 5 will go into extensive detail about reading food labels. It is shocking, disgusting and just plain wrong what is in our food. These basic guild lines are an excellent beginning.


• Partially hydrogenated oils

• Artificial colorings

Examples: FD&C Red 3, FD&C Blue 1, FD&C Yellow 6,

etc.

• Artificial Sweeteners:

Acesulfame K or Acesulfame Potassium

Sucralose (AKA Splenda)

Aspartame (AKA Nutrasweet or Equal)

Neotame

Saccharin (AKA Sweet-n-Low)

• BHA & BHT

Found in butter, meats, chewing gum, cereals, baked

goods, snack foods, dehydrated potatoes and beer

• Monosodium Glutamate (MSG)

Found in soups, salad dressings, frozen entrees, frozen

yogurt, low-fat and non-fat products, etc.

• Even some whole chicken can be labeled as

“enhanced with ___% broth” and can contain MSG in

the broth. Best to avoid “enhanced” chicken.

• HVP (Hydrolyzed Vegetable Protein) contains MSG, but

will not list the MSG as an ingredient.

• Sodium

• Check labels of remaining items and make sure that

the Daily Value (DV) of sodium is less than 20% per
serving.

Lauris Byrd and I have a monthly newsletter with recipes and tips to maintain a permanent weight loss. To subscribe go to the web site or contact me at Jan@GetHealthyReleaseWeight.com

Monday, February 15, 2010

Tips For a Permanent Weight Loss from Your Weight Loss Coach


How to Eat for Permanent Weight Loss:


If you were my kids you would have eaten a pancake for breakfast but not YOUR mother’s pancakes. I combine Arrowhead Mills Organic (Fred Myer health food section) Buckwheat and Multigrain packages, a little Bob’s Red Mill organic golden ground Flaxseed Meal (Fred Myer health food section), one egg per kid and enough milk to make it smooth. I use organic butter to coat the pan. I wipe it out between cooking cakes since burnt butter tastes like, well, burnt butter. I never put anything fake on the cake. I de-frost organic blueberry’s, organic strawberry’s or use pure Maple Syrup to cover them. When choosing a syrup make it pure and 100% since it is the processing of sugar that raises the glycemic load and destroys the flavor. (Thus the industry’s Food Doctors but that is another article)
Do I do all this every morning? Absolutely NOT! Lots of mornings they get toast: Ezekiel bread (Fred Myer health food section) toast. I use Earth Balance Buttery Spread, (Fred Myer health food section) , Hummus Dip (Trader Joe’s), almond or soy nut butter, Adam’s un-blended peanut butter (Fred Myer regular isle) . I have found any nut butter that is blended has oil added to it: Sometimes good but sometimes bad. For me the simplest thing is to stir it up myself. (Fred Myer and Winco) have grinding machines for completely fresh nut butter. When you grind it up yourself it also stays blended. (Winco) also has fresh honey you can pour right out of a box with the bee’s still buzzing in it.
I make steel cut oatmeal too. (Fred Myer, Trader Joes) Since it takes a long time to cook I make a bunch at once and keep it in the fridge. It is easy enough to scoop some out, pour in some organic milk and heat it on the stove. I have seen recipes to cook it in a crock pot overnight with dried berries and cinnamon. Exploring the internet will give you lots of different recipes.
Since my kids are young and never agree on what tastes good I buy the pre-packaged flavored oatmeal (Trader Joe’s brand), add a lot of milk and blend it with the steel cut oats. I rationalize (*See my article about rationalization and why you need a Weight Loss Coach for Permanent Weight Loss) I think the combination slows the sugar spike which is the beginning of Insulin Resistance. It has taken some time to move my whole family to a new way of eating. By changing familiar foods to low glycemic and whole foods the transition has been easier. I believe in progress not perfection.
So what do the grown-ups eat for breakfast? Usana Meal- Replacement Shakes – I blend mine with water and use it as creamer for my coffee. My husband uses a blender with ice, water and some sort of berry. Frozen berries and banana’s can be substituted for ice.
I know some people look for other shake brands. During my body builder phase I used every protein drink I could buy and I can assure you – They all taste awful. Usana shakes taste good and have a normal serving of protein, carbs and fat which is something I also never found in store bought shakes. They also have no GMO soy added. I really try to avoid GMO food since the concept of genetically modifying food is really, really creepy. You will have no idea if GMO food has been added or even the potency of the vitamins and minerals of any of the store bought shakes since it not a regulation to list these things accurately. I believe the products you can buy only from a Doctor will be good quality and an acceptable substitute for Usana products.
That being said, to protect your health make sure they meet, at the minimum, the following standards:
Low-glycemic, complete meal replacement shakes and bars with good fat, good protein and low-glycemic carbohydrates. (PCC has low glycemic bars made of whole berries, seeds and nuts that taste ok)
No posions: This list comes from my 8 Week Group Session. Lessons 4 & 5 will go into extensive detail about reading food labels. It is shocking, disgusting and just plain wrong what is in our food. These basic guild lines are an excellent beginning.

• Partially hydrogenated oils
• Artificial colorings
Examples: FD&C Red 3, FD&C Blue 1, FD&C Yellow 6,
etc.
• Artificial Sweeteners:
Acesulfame K or Acesulfame Potassium
Sucralose (AKA Splenda)
Aspartame (AKA Nutrasweet or Equal)
Neotame
Saccharin (AKA Sweet-n-Low)
• BHA & BHT
Found in butter, meats, chewing gum, cereals, baked
goods, snack foods, dehydrated potatoes and beer
• Monosodium Glutamate (MSG)
Found in soups, salad dressings, frozen entrees, frozen
yogurt, low-fat and non-fat products, etc.
• Even some whole chicken can be labeled as
“enhanced with ___% broth” and can contain MSG in
the broth. Best to avoid “enhanced” chicken.
• HVP (Hydrolyzed Vegetable Protein) contains MSG, but
will not list the MSG as an ingredient.
• Sodium
• Check labels of remaining items and make sure that
the Daily Value (DV) of sodium is less than 20% per
serving.
For more information please check:
My Web Site Lauris Byrd and I have a monthly newsletter with recipes and tips to maintain a permanent weight loss. To subscribe go to the web site or contact me at Jan@GetHealthyReleaseWeight.com

Sunday, February 14, 2010

American Suppliment Industry Scam

Though I am very much against Government regulations this is what we get without any standards. Profit at the cost of YOUR health.


In its latest review of multivitamins, ConsumerLab.com found defects in over 30% of the multivitamins that it selected for review. And many products exceeded tolerable upper limits for certain vitamins or minerals. Specific problems found in the multivitamin reviews include:

Three of four popular children's multivitamins reviewed were too high in vitamin A.

One men's multivitamin was contaminated with lead and another had too much folic acid -- associated with more than doubling the risk of prostate cancer.

One general multivitamin had no more than 50% of its folic acid. Another was missing 30% of its calcium.
A senior's, a prenatal, and a women's multivitamin each had only 44.1%, 44.3%, and 66.1%, respectively, of their vitamin A.

A vitamin water had 15 times its stated amount of folic acid, so drinking one bottle would exceed the tolerable limit for adults; less than half a bottle would put children over the limit.

A pet multivitamin was contaminated with lead and another had only 46% of its vitamin A and 54.7% of its calcium.

The only products I have found that can be purchased without a Doctor's prescription come from a company called Usana http://gethealthyreleaseweight.usana.com/.

Their Supplements are on list of the top 25 products for ConsumerLab.com and the have received a 5 Star rating from the Comparable Guide to Nutritional Supplements published by Lyle MacWilliams MSc, FP.

Saturday, February 13, 2010

NOT Good Food to Lose Weight

I think of the hamburger that wouldn't die each time I drive by fast food row. For all of you stopping I suggest you read Eric Schlosser's book, "The Fast Food Nation" (published by Perennial 2002) and get an insight into this industry. Eric Schlosser relates in his book that in 1970, Americans spent about $6 billion dollars on fast food; in 2001, they spent more than $110 billion. Americans now spend more money on fast food than on higher education, personal computers, or new cars. They spend more on fast food than on movies, books, magazines, newspapers, videos, and recorded music combined.

The fast food industry is getting more and more of our dollars spent on food in this country and the rest of it is going to health care since the stuff we eat at fast food is killing us. Fast food has replaced home cooked meals. White bread, white flour, potatoes, rice, soda drinks, and a touch of lettuce and maybe a thin slice of tomato covering a highly fat-saturated piece of meat. If this is not bad enough, our potatoes are usually cooked in 320 degree lard (or vegetable fat, which at these high temperatures creates even more rancid fat) and then we boldly state "Oh, by the way, Super-Size it". Another great movie inspiration.

It is estimated that the average American eats three hamburgers and four orders of french fries each and every week. The marketing has been very effective. Except for the lettuce and tomatoes most of what you order and eat at a fast food restaurant is canned, frozen, dehydrated, or freeze-dried. It is the epitome of highly processed carbohydrates and also loaded with high saturated fats. And all the processing, canning, freezing, dehydrating kills the foods taste. So all the flavor needs to be put back, usually with the help of lots and lots of heart stopping sodium. Not a pretty picture.

There is another way to live - It's easy, its cheaper than eating out and lots more fun than a heart attach or stroke.

Friday, February 12, 2010

Guarenteed Products that Help you Lose Weight

Do you want permanent weight loss? I have been using some meal replacement shakes and bars and I have lost my sugar cravings, 17 lbs. in 8 weeks and 4% body fat.

Check them out at: http://gethealthyreleaseweight.usana.com/