GAINING MY INDEPENDENCE

By Lisa Bonner

So much has changed in the last year, not only my body, but I have also changed emotionally and spiritually.  One year ago today, July 4, 2012, there were so many things that I never dreamed of doing let alone trying.  My food addiction brought me so far down that I didn’t even realize that I had lost control over everything good in my life.  You might think to yourself that my problem is different than yours or someone that you know, but if you use food to make yourself feel better or manage your emotions, this is you.  I was looking on the computer and ran across the Skinny Gene website.  Somewhere down in my soul, I heard a voice urging me to reach out for help, but I didn’t really think anyone would contact me.  But Marlayna Bollinger took that first step and did reach out to me.  During our conversation I found encouragement, compassion, and I began to believe that maybe I could change.   Nancy Juarez, whom I will call my Life-i-tician, contacted me and the challenge began.

Even though Nancy assured me that she would help me learn how to be a healthier person I was very skeptical that I could change.  It was much more comfortable just keeping my life the way that it had been.   Nancy told me that it would not always be easy, and sometimes it hasn’t been, but I can honestly tell you that with the Skinny Gene program I have never been hungry.  That was one of my biggest fears, that and admitting that I had a problem with food.  There were weeks that I broke down and ate things that I shouldn’t have, but Nancy and my Skinny Gene Family were always supportive and got me back on track.

 1 YEAR LATER

So, here I am today, 1 year later, 87 pounds lighter and feeling so good about myself.

My journey towards freedom! Left- The old me. Middle- After losing 68 lbs, I’m beginning to “take control of me”. Right- At my missions trip in AL, I’ve shed 87 lbs and I’m finally feeling “free”!

The weight was just a way to hide myself away from the feelings that I did not want to deal with.  I have gained the energy to play with my kids, sometimes even beat them in a bike race, jogged/walked in a 5K benefit race, go to Zumba class, and just 2 weeks ago started riding a bike at least 2 miles a day.  But most importantly, I am in control of what I eat!  There are occassions that I choose to eat pizza, or sweets, but the difference now is that I am making a conscious choice to do so.  Nancy has given me the tools that I need to control my life.  One of the most blessed parts of my journey is that I have joined my life again.  Before I was so tired when I came home from work, I didn’t really participate in life to the fullest; it was just passing me by.

I am excited to say that I went on a mission’s trip for a week with our church to Wilmer, Alabama.  While we were there, guess where my job duties were. You are right, I was asked to work in the kitchen.   But despite the many temptations, and the fact that I wasn’t in control of the food choices,  I managed  to only gain 3 pounds back.

I would never have gone if I had not changed my life, because obesity is not only about fat you are carrying, but a bigger burden is the shame that weighs you down.

PAYING IT FORWARD

I will forever celebrate Independence Day as my own personal independence, because now I am free!  I can accomplish anything that I set out to do.  The only limits I have are the ones I set for myself.  I plan on continuing to ride, walk, swim, and serve others until God reveals other plans for me.  He led me to Skinny Gene, Marlayna, and Nancy.  Granted if you decide to take the path I have gone down, it will not be easy, you will have to work at it, but I promise you will never be alone.  You will have God( if you choose) and 3 guardian angels, Marlayna, Nancy , and myself( if you would like to talk to me).  I believe in paying it forward and would be so humbled to provide inspiration, friendship or whatever to someone that needs encouragement.

If you are someone that has their life under control, but has the monetary means to help someone else, I am pleading with you to do so.  You have the ability to literally save someone elses life.  If I had not found the Skinny Gene Project, I would never have been motivated to change my life.  I have not finished my journey. I still have some pounds to go, but I know that I will make it, because I believe in myself.  My Skinny Gene Family will continue to be part of my life even after I reach my goal. Hopefully I can have some part in helping someone else.  My family has also been a very important part of my journey.  If I had not had the support of my Mama, husband and wonderful children, it would have been much more difficult.  But they have also reaped the rewards of my efforts, because they exercise more, eat better, and enjoy a much happier home life.

I have many dreams for the future, and things I want to accomplish, and have no doubt that I can.   Find someone or something that inspires you and never give up.  I found inspiration in the words to a song by Miley Cyrus.  Somehow I just connected to the song and I would like to share some of the words with you, because it continues to keep me focused…..

The struggles I am facing 

The chances I am taking

Sometimes might knock me down but

No I ‘m not breaking

I may not know it but

These are the moments that

I’m gonna remember most

Just gotta keep going

And I gotta be strong

Just keep pushing on

There’s always gonna be another mountain

I am always gonna want to make it move

Always gonna be a uphill battle

Sometimes I am going to have to lose

Aint about how fast I get there

Aint about what’s waiting on the other side

It’s The Climb

Thanks again Marlayna, Nancy, and the Skinny Gene Family for all your love and support.  Thanks for making The Climb with me.

MY GOAL

My next goal is to participate in a timed 5K, and that is what I am working towards.  I am hoping to participate in the 5K  portion of the San Diego Half Marathon & 5k on March 9, 2014.  This race gives 100% of its net proceeds to chosen charities. The Skinny Gene Project is one of these charities, so I am hoping to be there myself, running beside them.  That is my most important goal for the next year, to know that I am capable of finishing something that big.

My cup runneth over!

…….

We, the Skinny Gene Family, are so incredibly proud of what Lisa has achieved.  Her hard work and determination are an inspiration to us all!  Please join us in congratulating Lisa  by leaving her an encouraging comment below.

Lisa’s Skinny Gene program is made possible by health-minded people like YOU!  Please consider making a tax-deductible donation to continue supporting Lisa’s program, as well as other very deserving members of our community who need our help “gaining their independence” and living a healthier life.

Disclaimer: The weight loss testimonial presented is applicable to the individual depicted and are not a guarantee of your weight loss nor are they typical.

We want to help you kick off the New Year to a healthy start!

When we got together to talk about what we could do to help you this New Year, we came across these interesting statistics.

It turns out that exercising more and losing weight are the top 2 and 3 most popular New Year’s resolutions (respectively). Unfortunately, studies show that 25% of resolutions are broken in the 1^st week, and 46% of people have given up on their resolution by 6 months.

This means that despite our good intentions, we just aren’t able to get active and make healthier choices to lose the weight.

Why are people unable to achieve their goal? One main reason– the lack of a real plan!
Planning to do something is one thing; but actually putting together an executable process to ensure success, is another.

So, with YOU in mind, we created this…

A FREE phone consultation with a Nutritionist to discuss your plan for creating a healthier New Year!

During your FREE consultation, your Nutritionist will be interested in learning more about you, so that she can provide the best solutions to fit your specific needs.

Together you will discuss:

• Past struggles and current obstacles that are preventing you from achieving successful weight loss now and in the future
• Setting goals that will set you up for success vs. failure
• Your current eating habits, to identify specific areas that should be addressed in your plan
• How we can support you, such as: teaching you about nutrition, providing guidance and accountability, answering questions as they come up (as they inevitably do), and give you the confidence you need to succeed.

Based on the information you provide, you may also receive:

• A Nutrition Assessment
• Metabolism Boosting Menu plan for those hard to lose pounds
• Suggested Grocery List
• 10 Favorite Tips for achieving success
• PLUS and extra gift, from us to you, to help you kick off a Healthy New Year

Book Your Appointment

Getting started couldn’t be easier! Simply follow these 2 steps:

1. Click here to Book Your FREE Appointment
2. Check your inbox for an email from your new Nutritionist with the subject line “Schedule Your Appointment”, and simply reply with the best time/date that fits your schedule!

Please keep in mind that the time you select is reserved for YOU. So, mark it on your calendar! After all, it could end up being the day you took the step to finally lose weight, live a healthy lifestyle, and regained your health.

How good of a deal is this?

Well, let’s just say that some Nutritionists charge $110 for a 30 min session. We’re a non-profit organization that is sincerely interested in seeing you lose weight and improve your health. We are offering this program for FREE in January, so that anyone who needs it can receive the guidance they need to regain their health in 2013.

So take advantage of our offer before you forget, and book your appointment now!

(Note: Since we are a non-profit, appointment availability may be limited. Appointments will be booked in the order in which they are received. We will do our best to accommodate your specific needs and availability.) 

We look forward to speaking with you!

-Skinny Gene Nutrition Team

]]> https://www.skinnygeneproject.org/januarys-free-program-your-plan-creating-healthy-new-year/feed/ 0 1810 https://www.skinnygeneproject.org/qa-working-out-but-not-getting-rid-body-fat/?utm_source=rss&utm_medium=rss&utm_campaign=qa-working-out-but-not-getting-rid-body-fat https://www.skinnygeneproject.org/qa-working-out-but-not-getting-rid-body-fat/#respond Thu, 26 Jul 2012 19:28:13 +0000 http://skinnygeneproject.dreamhosters.com/?p=1624 Read More]]> We receive several comments and questions on our nutrition blog regarding working out and reducing body fat.  There is nothing more frustrating than working out, but not seeing the results you deserve.  

Since this seems to be such a common concern, we’d like to share our answer to this frequently asked question. You may also want to check out our previous post – Getting Rid of the Jiggle Around Your Middle

If you have any additional questions, please post them below or sign up for a free nutrition session.

Question:

I have been working out two times a week in karate, one day a week with football, and some of my time I spend lifting weights and doing sit-up excercises used by navy seals.

Nothing is getting rid of my body fat, I have been nearly starving myself, drinking only water, and only eating breakfast and dinner. Along with the fact I haven’t lost any weight I have gained weight, mostly muscle. The weight I’ve gained totaled 20 pounds, 55% of which is fat.

I’m getting angry. Nothing is working!

Answer

 By Cindy Marasigan–Skinny Gene dietetic intern, nutrition counselor, fitness instructor, and culinary chef 

I can see your frustration on losing body fat. It sounds like you are very active and you do a variety of sports and exercises. 

There are plenty of ways to quickly drop pounds, but to keep it off for the long term — plan to lose weight slowly. If you have struggled with losing weight and keeping it off, it’s probably time you revisit weight-loss basics.

Make smart food choices from every group

• Your body needs the right fuel to stay energized and strong. The best way to get the nutrients you need is to enjoy a wide-variety of foods from all of the food groups: fruits, vegetables, whole grains, lean proteins and low-fat dairy.

Get the most nutrition from your calories

• You can make a big difference in your calorie intake by eating and drinking smaller portions and limiting foods that are high in sodium, solid fats and added sugars.

Balance food and physical activity

• To reach a healthy weight, make sure to include physical activity in your day. The minimum for good health is 30 minutes of exercise most days of the week, but some need to be physically active for longer to reach a healthy weight.

Eating Right for a Healthy Weight

Achieving and maintaining a healthier weight will contribute to your overall health and wellbeing.

The following tips are for adults who want to make changes in their lifestyle and move toward a healthier weight.

Start with a Plan

• Develop a plan for lifelong health, not just short-term weight loss. Don’t lose sight of the big picture: achieving overall good health. By putting more emphasis on your health, experts agree that you can raise your overall self-esteem, resulting in healthy eating, weight loss and improved health. Set healthy, realistic goals.
• When you make changes step-by-step and set realistic goals, you are more likely to succeed in reaching them. Start with two or three specific, small changes at a time. Track your progress by keeping a food and activity log. When you’ve turned a healthy change into a habit, reward yourself with a fun activity.
• Get a personalized eating plan at www.mypyramid.gov. Your MyPyramid Plan will give you the amounts of each food group you need daily. If you have special dietary needs, consult your healthcare provider or contact us for a customized plan.

Healthy Eating Tips

• Eat at least three meals a day and plan your meals ahead of time. Whether you’re eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep you on track.
• Balance your plate with the right portions of a variety of foods. Half your plate should be filled with vegetables, one fourth with lean meat, poultry or fish and one fourth with grains. To round out your meal, add a glass of fat-free or low-fat milk and a serving of fruit for dessert. Try changing from a large dinner plate to a smaller one. It may help you feel satisfied with reduced portions.
• Start your meal with low calorie foods like fruits, vegetables and salads. Then move on to the main course and side dishes.

Muscle vs. Fat:

• If you only have a small amount of weight to lose, then you may feel like the weight training is not helping you move down on the scale. In fact, the number may even go up, but you will look thinner. This is due to an increase in lean body mass (muscle, bone, blood volume) and a decrease in body fat. In other words, even if the scale doesn’t change much, you will probably see a difference in how your clothes fit.
• On the other hand, if you have a lot of weight to lose, you will also experience an increase in lean body mass and loss of body fat. But the results on the scale will probably be more dramatic.

Exercise Basics:

• At its most basic, losing weight is about burning more calories than you eat.
• To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

Important Steps:

•  Calculate your BMR (basal metabolic rate). Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.

Example:

• My BMR is 1400 calories and I burn about 900 calories with regular exercise, walking around and doing household chores. To maintain my weight, I should be eating 2300 calories (1400 + 900= 2300). However, after keeping a food journal, I find that I was eating 2550 calories every day. By eating 250 more calories than my body needs, I will gain about a pound every 2-3 weeks.
• This example shows how easy it is to gain weight without even knowing it. However, it’s also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you’re eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you’re on the right track.
• Calculate your activity level. For a week or so, keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Another, easier option is to wear a heart rate monitor that calculates calories burned. After a week, add your totals for each day and average them out to get a general idea of how many calories you burn each day.
• Keep track of how many calories you eat. For at least a week, enter and track your calories online (e.g., with Calorie Count) or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.
• Add it up. Take your BMR number and add your activity calories. Then subtract your food calories from that total. If you’re eating more than you’re BMR + your activity calories, you’re at risk for gaining weight.

Hope this helps. Good luck on your weight loss goals!

* Skinny Gene Healthy Lifestyles Partner Post

By Maria Crompton, a fitness guru and personal trainer with

Fit for Life in San Diego, California.

Have you noticed a pattern?

You’ll spend a couple of weeks eating clean, exercising and losing weight, but then the pendulum swings and you spend the next week or two indulging in your old unhealthy habits.

After too many days where you’re not feeling so good, you’ll get back to your clean habits, and so the yo-yo goes.

It’s time to stop this vicious cycle that never brings you all the way to your goal – keeping you comfortable enough, yet frustrated.

The good news is that your yo-yo days could be quickly and permanently turned off with this simple mindset change.

Photo from Competitor

Find your reward in the process, not in the results.

When it comes to weight loss, we’ve been brainwashed to focus all of our efforts on the “results”. Your desired result is the ideal body that you dream to have – it’s your reason for passing on dessert and the image you hold in your mind as you toil through burpees and mountain climbers.

News flash: If you only find reward in the results, you’re likely to fail.

What?!?

Think about it. Results are abstract.

Oh sure, you can picture it in your mind with crystal clarity, but what reach does that image have on you when you’re lured into the drive thru?

Let’s face it – future results are easy to lose focus on. Try not to focus solely on images all the time, think about your health, and just take it a day at a time.

The Process:

This is the act of working toward your goal – your meal plan, your exercise routine and your healthy life style choices.

If you had a map of where you are today (blue dot), and where you’ll be when you reach your goal (red dot), the process is that black line connecting the two.

When all you’re focused on to reinforce your journey is the promise of results, it’s easy to wind up lost.

Finding Reward in the Process:

Make a new habit of feeling rewarded after every day on your chosen path.

Completing your diet and exercise each day needs to become its own reward. Look down and applaud yourself for each step forward.

When you find reward in the process, the results will take care of themselves.

 By Emily Barr, MS,RD,CNSC –

Life is too short to waste time and money on fad dieting!

The truth hurts.  The honest truth is, as a whole, we (Americans) have weight to lose, and losing weight is time intensive, hard work.  That’s where the fad diets come sweeping to our rescue, like a knight in shining armor, giving us hope to drop 7-11 pounds in one  week!

They proceed to sweet talk us with some trendy words to convince us that we need to detox our body, or melt our belly fat, to help us drop those stubborn pounds.  Then they give us hope, telling us why this is the solution that is going to be the one diet that works for us.

It sounds like a sneaky business ploy, but let’s face it…we seem to fall for it every time!

Fad diets get a bunch of things majorly wrong!

They promising rapid weight loss over the course of a few days or weeks.  It is a well known fact that rapid weight loss of this kind is not true weight loss, but actually more of the dehydrating kind.  We also know that rapid weight loss is not sustainable; the weight is often regained as quickly as it is lost.

Another blunder of fad diets is the elimination of entire food groups.  Again, it is also well known that different types of foods provide us with a variety of key nutrients that our body needs to keep our metabolism functioning properly.   A third common problem with fad diets is that they are often so strict that we are unable to follow them for more than a few days or weeks.

Fad diets are often so strict that we are unable to follow them for more than a few days or weeks.

The consensus among the experts on how to achieve successful weight loss is to make lifestyle modifications that you can follow for the long term.

Surprisingly, fad diets occasionally get a few things right!

We can use a few of the fad diet strategies to set our lifestyle modification into action.

1.) COMMITMENT

Fad diets require extreme, dramatic changes to your usual food routine.  By signing up to do each of these regimens, you are affirming your commitment to change.  The idea of rapid weight loss is motivating and may push you to do things you had never done before, like go an entire day eating only chicken and vegetables.  At the end of the day, you realize that when you put your mind to something, you can accomplish things you never thought possible.

Action Plan:  Assert your commitment to success by writing down your specific goals and motivation for weight loss.  For example, you may be motivated to lose weight in order to keep up with your busy toddler.  Now that you have your motivation, try setting an easily obtainable, specific goal that you can expand upon.  Maybe you start off with the goal to avoid snacking on your child’s leftovers when cleaning their plate. Then once you’ve accomplished that goal, you expand it to stop mindless snacking throughout the day when bored, working, or doing household chores.

2.) PREPARATION

  Fad diets usually give you a list of “allowable” foods, and then you proceed to the grocery store to stock up on these items.  Why can’t we do the same thing when not following a fad diet?

Action Plan:  Set some goals for the week, and then outline how you are going to achieve them.  For example if your goal is to boost your metabolism by eating breakfast every morning,  you should first plan out what your healthiest breakfast options are, then place them on your shopping  list. Finally, try scheduling breakfast time into the day, so you have time to eat it.

3.)  FOCUSING ON FOOD CHOICES

By starting a strict fad diet regimen, the  not so healthy stuff you are eating goes straight out the window and is quickly replaced by x, y, z, which is specifically designed by the fad diet to reduce your calorie intake (usually so many servings of fruits and vegetables,  go figure).

Eliminating our favorite cravings, cold turkey, can often times backfire on us, ending in a splurge, and then guilt.  Another approach would be to focus on your fruits and vegetables, and by default, you replace your not so healthy stuff with nutritious stuff! Doing this gives you opportunity (calorie wise) to indulge in the occasional splurge.  Plan your splurges carefully (i.e. once a week or once a month), that way you don’t completely abandon your healthy lifestyle.

Action Plan:  Make a list of all of your favorite fruits and vegetables, and then stock up!  But don’t stock up on foods that tempt you.  Focus on filling your home with healthy foods. In other words, make your home your “safety zone”.  Save those willpower smashing foods for special outings where the serving size is controlled and there aren’t any leftovers (e.g. going out for a scoop of ice cream vs. buying ice cream for the house)!

4.) SET MEALS AND SNACKS

  Fad diets would prefer you to eat smaller portions frequently throughout the day.  Well, they may not get the food choices correct, but the grazing type meals and snacks are right on the money.

Action Plan:  Make a daily meal plan including 3 meals and 1-2 snacks to ensure you eat every 3 hours during the daytime hours.  If you don’t plan ahead, you may find that you have gone hours without eating, which slows down your metabolism!

5.) WATER

Fad diets usually will emphasize water, requiring you to drink a certain amount of water every day.  Again, genius!  Most of us do not drink nearly enough water; therefore increasing our water intake will allow us to enjoy a sense of fullness, thereby reducing our calorie intake.

Action Plan:  Set your daily water goal and stick to it!  One suggestion is to divide your water up into 3 portions – drink 1/3 before noon, 1/3 before 4 PM, and the remainder before 8 PM.  Whether you prefer to count ounces or actual glasses of water, just make sure you drink enough water each day to stay hydrated. Drink. Refill. Repeat.

Considering trying a fad diet to achieve weight loss? We urge you to reconsider it! Fad diets may begin with initial weight loss, but they generally end with added weight gain and frustration. Whether you are interested in weight loss to improve your health or self esteem, please know that learning how to live a healthy lifestyle is the best way.

Need a little guidance? We are here to help!  We offer FREE nutrition advice and guidance. Please click here to learn more!

RUN IT OFF

Diabetes Forecast, April 2009

Exercise isn’t just a good way to take your mind off eating; it may curb your appetite, too.

In a study of 11 male college students, researchers found that during a 60-minute run on a treadmill, and for up to two hours afterward, production of the appetite-stimulating hormone ghrelin dropped, while production of the appetite-suppressing hormone peptide YY increased. But when the students lifted weights for 90 minutes, ghrelin levels declined as peptide YY levels remained the same.

The results suggest that when a craving hits, weight watchers are better off going for a jog than pumping iron.

*People with diabetes should check with their doctor before beginning a new exercise plan.

Source: American Journal of Physiology—Regulatory, Integrative, and Comparative Physiology, January 2009

By Diana Kelley

Don’t let one of these rumors prevent you from reaching your weight loss goals

Sorry, Journey, but it’s finally time to stop believing. In weight loss myths at least. Believing popular misconceptions can keep you from taking the right course of action to reach your goals, says Julia Valentour, MS, program coordinator and media spokesperson for the American Council on Exercise. Blaming a plateau (or a gain) on any of these half-truths will keep you stuck in your rut and derail your motivation. Here, 10 of the most pervasive diet-related rumors and the real scoop on how to hit your goal weight for good.

1. “Strength training will bulk me up.”

First, let’s tackle the myth that a pound of muscle weighs more than a pound of fat. A pound is a pound is a pound–whether it’s made up of muscle or fat. That said, muscle is denser than fat and takes up less room, so two women who weigh the same can look much different if one has a higher ratio of lean muscle mass to fat, says Valentour. “Muscle weight is a good weight because you look firmer, smaller, and more fit. It’s also more metabolically active, so just having more muscle will boost metabolism throughout the day to help keep you leaner.”

It’s important to incorporate strength training into your routine so you burn calories at an optimal rate all day long–and using heavier weights could help maximize your efforts. Researchers at the Washington University School of Medicine in St. Louis found that working out with heavy weights even for as few as 3 to 6 repetitions increased exercisers’ sleeping metabolic rate–the number of calories burned overnight–by nearly 8%. That’s enough to lose about 5 pounds in a year, even if you did nothing else!

2. “I exercise every day, so I can eat whatever I want.”

The sad truth: Even if you work out religiously, going to yoga several times a week and sweating it out in Spinning, it’s not a license to eat as much as you want and still expect to lose weight. This may seem obvious, but the desire to reward a workout well done is natural; after all, you endured those endless vinyasas–you deserve an extra slice of pizza (or three), right? Not if you’re trying to lose weight.

“You can outeat your workout,” says Valentour. Even though you burn calories and fat when you exercise, it’s often not as much as you think–or what the readout on the treadmill tells you. UsePrevention’s Daily Calorie Calculator tool to see how many calories you should eat each day.

Valentour recommends eating 250 fewer calories per day and aiming to burn an extra 250 calories a day; that creates enough of a calorie deficit to achieve an average weight loss of a pound a week.

3. “It’s harder for women to lose weight than for men.”

Okay, this one has some basis. Biologically, men are built with more lean muscle mass (the compact, tight muscles that keep metabolism humming) than women are–meaning his metabolism is working at a 5 to 10% higher rate (even if he’s the same height and weight as you) when you’re lying on the couch together. Annoying, isn’t it?

Another biological challenge women face is that we generally have more body fat than men do, and our bodies are more inclined to store it. On top of that, women lose about 1/2 pound of calorie-burning muscle mass a year during perimenopause and sometimes a pound a year during menopause. With the deck stacked against you, why bother trying to fit back in your skinny jeans?

You can do something about these problems, but it’s going to take some work–and sweat. Add strength training to your fitness routine at least twice a week to shed fat and build lean muscle mass that will fire up your resting metabolism.

4. “All calories are equal, so it doesn’t matter what I eat.”

Ever since you learned what a calorie is, you’ve been told that they’re all alike: Whether you eat 500 calories’ worth of celery stalks or creme brulee, your body will burn or store them equally, right? Wrong. New science shows that when it comes to weight loss, calories are nowhere near alike.

Some foods take more work to eat–and therefore burn more calories while you’re digesting them. Just the act of chewing fruits, vegetables, whole grains, and lean cuts of meat can increase your calorie burn by up to 30%! And then your stomach and intestines do their jobs. In a Japanese study, researchers found that women who ate the foods that required the most work had significantly slimmer waistlines than those who ate the softest, easiest-to-eat foods. The fiber and protein in such foods take so much effort to digest that your body doesn’t absorb some of their calories.

5. “Eating fat will make me fat.”

Fat-free products are so-o-o over. There’s nothing special about fat that packs on pounds: Getting enough fat in your diet–the Institute of Medicine recommends that it make up 20 to 35% of calories–is essential for good health, but the type of fat matters.

Monounsaturated fats–MUFAs (pronounced MOO-fahs), for short–come from the healthy oils found in plant foods such as olives, nuts, and avocados. A report published in the British Journal of Nutritionfound that a MUFA-rich diet helped people lose small amounts of weight and body fat without changing their calorie intakes. Another report found that a breakfast high in MUFAs could boost calorie burn for 5 hours after the meal, particularly in people with higher amounts of belly fat. Pair these delicious healthy fats with a reduced-calorie eating plan and you’ll lose weight and reduce belly fat.

Limit saturated fats and avoid trans fats in your diet. Both kinds can cause health problems.

6. “Eating at night will make me gain weight.”

Cutting out nighttime snacking is a popular weight loss strategy because it feels logical–eat less when you’re less active. But this topic has been debated for years, and even recently, a study in the April 2011 journal Obesity suggested that eating after 8 PM may increase the risk of obesity, but there aren’t clear-cut reasons why.

It’s mainly how much you eat–not when you eat–each day that affects weight gain. Many people eat at night out of boredom or other emotions instead of hunger, and they wind up consuming more calories than they need for the day–calories that are then stored as fat. Also, people who eat at night may wake up without an appetite and skip breakfast, the meal that helps control calorie intake throughout the day.

To ward off nighttime hunger, eat dinner an hour later, suggests Marjorie Nolan, RD, a spokesperson for the American Dietetic Association. You’ll save calories by curbing the urge to nosh in front of the TV. “Having dinner a little bit later–but at least 2 hours before sleeping–helps prevent mindless snacking, which often happens in the evening,” says Nolan.

7. “Drinking a ton of water will help me drop pounds.”

Stop hogging the office watercooler (and running to the loo). It’s possible that drinking water can aid weight loss efforts, but it won’t automatically make you lose weight if you’re not changing any other habits. A University of North Carolina at Chapel Hill study found that people who regularly drink water eat nearly 200 fewer calories daily than those who consume only coffee, tea, or soda. And if you sip water instead of sugary drinks, the calories you’ve saved will help shed pounds.

Drinking ice-cold water can help you burn more calories too. German researchers found that drinking 6 cups of cold water a day raised resting metabolism by about 50 calories daily–possibly because of the work it takes to warm the fluid up to body temperature. It’s up to you to decide whether 50 calories is worth guzzling ice water–or whether it would be easier just to take the stairs.

8. “Becoming a vegetarian will help me drop a size.”

Eliminating meat from your diet can result in great health benefits, but if you don’t follow a vegetarian diet properly, you could accidentally pack on pounds.

Dawn Jackson Blatner, RD, author of The Flexitarian Diet, explains common vegetarian beginners’ mistakes that may cause weight gain. Vegetarian “types” to avoid becoming:

Cheese-aholic vegetarians: They cut out meat from their diets and turn to cheese as a protein source. But cheese is a high-calorie, high-fat food and should be eaten in moderation.

Faux-meat fixators: All they eat is boxes of frozen faux meats, such as soy chicken nuggets, vegetarian sausage links, and veggie bacon strips. These products are okay once in a while, but they are heavily processed and can have a lot of sodium, resulting in bloating and water retention.

No-veggie vegetarians: A lot of vegetarians don’t eat enough fruits and vegetables. They eat only grains, beans and veggie burgers, all of which can be high in calories.

Same-meal-minus-the-meat vegetarians: These people eat the same meals they did before, but without the meat. If they’re not replacing the protein, they’ll probably have a ferocious appetite and may be missing out on essential nutrients.

“Vegetarian” food label fans: These people find any recipe or packaging that contains the word “vegetarian” or “meatless” and then overeat that food. They often wind up taking in too much junk food. Be aware that the word “vegetarian” is not synonymous with “healthy” or “low calorie.”

Blatner recommends replacing meat with beans in recipes for an easy, healthy–and inexpensive–protein source. She advises new vegetarians–and those who want to dabble in a vegetarian diet–to start having fun with vegetarian recipes. “Find ones you like that you’re going to keep eating. Enjoy the journey of it.

9. “Subbing diet soda and diet foods is a smart way to lose.”

Chugging cans of diet soda and eating prepackaged diet foods may seem like a no-brainer way to trick your body into pound-shedding mode because they have few or no calories–but it’s not going to give you lasting results.

Diet soda may increase your risk of metabolic syndrome, a group of symptoms that includes high levels of belly fat, blood sugar, and cholesterol. People who consumed just one diet soda daily had a 34% higher risk of the syndrome than those who abstained, according to a University of Minnesota study of nearly 10,000 adults ages 45 to 64.

What you’re trying to do when you eat diet foods and drink diet soda is to cheat your body, says Ashley Koff, RD, resident dietitian on the new Lifetime show Love Handles: Couples in Crisis. “The body is physiologically smarter than your ability to override it. If you use one of those things as your tool, you’re always going to need that. And you might be getting weight loss results but no health benefits.” She says many people eventually get frustrated that they became dependent on these products.

“My approach across the board is that the best thing you can do is be a ‘qualitarian,'” says Koff. “Choose the best-quality foods available. The diet versions will have fewer calories than the quality versions, but they’ll also have fewer nutrients.”

10. “Weight gain and belly fat are unavoidable after 40.”

Let’s be honest here: You’re not going to wake up on your 40th birthday with a gut and 10 extra pounds on your frame. It does get harder to lose weight as we age, but you can put some healthy habits into practice now to maintain your weight–or even lose–as the years pass by.

The years leading up to menopause, known as perimenopause, are prime time for weight gain: On average, women put on a pound a year, mostly around the waist, according to the Mayo Clinic. Out-of-whack hormones and a slowing metabolism are a couple of the weight gain culprits.

But reaching menopause doesn’t have to mean getting plumper. Studies show that the more you work out, the slimmer you’ll be, even during this transition time. Keep your diet in check and you’ll boost your results.

Fine-tune your workouts and eating habits to shed those pounds–and keep ’em off–with these tips:

Exercise at least 4 hours a week: That amount helped nearly 44,000 women in their 40s or early 50s achieve weight loss instead of weight gain during a 10-year American Cancer Society study. Try this essential over-40 workout.

Crank it up for 10 minutes a day: In a Kaiser Permanente study, a similar group of women who exercised vigorously (by jogging, for instance) for 10 or more minutes a day had waistlines nearly 6 inches smaller than those of women who didn’t raise their heart rates that high.

Lift weights: Two or three sessions a week can help stave off age-related muscle loss, which slows your metabolism.

Skip the refined carbs: Women whose diets were high in whole grains and fiber gained less weight than those who ate more sugar and white flour, reports a Danish study.

…….

We thought this article (above) did a great job dispelling many diet and fitness myths, but we realize that it can also create quite a few questions. If you have questions about what you read, or other nutrition related questions, please feel free to speak with one of our experts.  Simply click here to register for a  FREE consultation with a nutritionist.

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The second one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is WATER! 

What if the secret to weight loss and increasing your metabolism is as simple as drinking water?

Yes it’s true; research from Virginia Tech by Dr. Brenda Davy found that being only 1% dehydrated will significantly decrease your metabolic rate.   On the other hand, staying hydrated will help you to eat less calories and lose weight.

Water also keeps your kidneys cleansed and your joints lubricated. It flushes toxins from your system and keeps your skin healthy and looking good.

WATER

To put it all in perspective, our bodies are 60% water. We lose approximately 9-10 cups of water daily (and even more if you exercise or are in hot weather), therefore it is essential for you to drink enough water to make up for what you lose to prevent slowing down your metabolism.  

An added bonus is that water is filling.  Dr. Davy’s research found that drinking 2 cups of water before meals helps reduce your calorie intake, which will result in weight loss.

 How  can water help optimize your metabolism?

1.       Drink the right amount

The American Dietetic Association recommends drinking 9 cups (8 oz each) of water per day for women and 13 cups of water per day for men.

Another rule of thumb is to take your weight in pounds, and divide it in half to calculate your water intake goal.  For example, if you weigh 150 pounds, you require ~75 fluid ounces of water per day.

2.       Listen to your body

Pay attention to the warning signs of dehydration. 

When using the bathroom, check the color of your urine. The pale or clear color indicates good hydration, where as a darker yellow color indicates dehydration. 

Constipation may also be a result of dehydration. 

Lastly, thirst is a late indicator of dehydration, so be sure to drink before you are thirsty.

Tips to Maximize Your Water Intake

• Take a drink every time you pass a water fountain
• Keep a glass or bottle of water at your desk if you’re a “subconscious” sipper
• Instead of a coffee break, take a water break
• Drink sparkling water with a squeeze of lemon at social gatherings
• Drink water prior to each meal and throughout the day
• Plan ahead, drink water prior to the start of your outdoor activities. Bring plenty of water in a cooler
• If drinking alcohol, alternate each alcoholic beverage with a full glass of water
• Use sweat as a red flag warning!  When you sweat you lose even more water, therefore you need to drink more!
• Carry a water bottle with you as a reminder to drink
• Add lemon and/or cucumber slices to water for refreshment
• Eat a lot of water rich fruits and vegetables, most contain 80-90% water 

Fruits and vegetable with greater than 90% water content

 Cabbage, Cucumber, Tomato, Broccoli , Celery, Spinach , Lettuce, Cauliflower, Zucchini, Peppers, Watermelon, Strawberries, Grapefruit, Cantaloupe

What if I told you, you can choose between sugar plum fairies or a lump of coal?  Seems like an obvious answer, but somehow, the decision is not that easy.  Let me explain my thinking.

By Star 5112

So…day in and day out, as a health care provider, I have the challenge of helping adults that have previously struggled with weight loss finally lose those pesky pounds to improve their health.

 In my efforts to help each person with an increased Body Mass Index  (BMI) and other health risk factors to lose weight, I pull out all of the “scary” words in hopes that each individual will have the ah-ha moment and commit to changing their ways.

 These “scary” words are the coal in your stocking.   It’s not what you want for Christmas, but what you may be getting… whether you like it or not.  These “lumps of coal” are heart attacks, stroke, diabetes, and cancer to name a few.  I tell each person about these life threatening problems, the ones that may kill you, but somehow, these warnings don’t translate to better health.  So this holiday season, I am taking a whole new refreshing approach…sugar plum fairies. 

The “sugar plum fairies” are those amazingly wonderful things that you love and live for.  Moments with your family and friends, reminiscing about old times with your favorite people, exotic vacations or traveling abroad, great laughs, and all of your happy thoughts.

 Making a list of reasons you want to lose weight is always one of my favorite requests I ask of our clients during counseling sessions.

 This list may contain some things that make you feel good on the outside – of course- like how you look in your jeans or swimsuit.  It should also contain the things that make you feel good on the inside – those happy thoughts.

 Some of my favorite reasons for weight loss is to be able to keep up with your kids, meeting your grandkids, being able to travel without feeling tired, and on and on.

 My hope for our entire Skinny Gene family is that as the New Year approaches, we can all take time to reflect on our goals for better health.

The choice is yours, lumps of coal or sugar plum fairies?  It might be time to make some changes – I’m sure you’ll find the sugar plum fairies are worth it!

By Emily Barr, MS, RD, CNSC

Want More?? Check out these posts from Emily…

Meet Emily

How Did You Do It?

Sweets & Sabotages

Sugar Aliases

Halloween Temptations

High Five to Healthy Lunches

Vitamin D: Sunshine Vitamin, or not?

Summertime Drinks that Won’t Bust Your Diet or Your Waistline

Best Defense Against Cellulite

Water Filled Summer

Value Menu-Eat now, Pay later

Different ages, different requirements to be healthy

Kids Really Do Like Fruits and Vegetables

Spring into Green

If you listen to the commercials that encourage you to buy the latest and greatest, you might be persuaded to believe that it’s not the thought,  but the brand  that matters.  We’re here to restore a little sanity and bring the gift giving season back to the thought and heart of the matter.

By Thomas Hawk

Unfortunately, limited financial resources have had a shrinking effect on our annual gift giving lists. Even with Black Friday, Cyber Monday and Small Business Saturday, it seems financially impossible to give to each person that positively impacts our life. 

 So how do we expand our giving without overextending our bank accounts?

One idea is – give gifts that don’t have any quantifiable value. That’s right! Gifts that don’t come with a per person price tag (or a tag at all). The biggest gift of all being YOU!

Looking for some ideas? Think extended warranty.  Give gifts that have long-term benefits and help fulfill a specific need.

Are you a great cook? Put together a list of healthy recipes and email them to friends. Start an annual tradition of sharing recipes.  
 

Are you a great listener with a positive outlook on life? Create a small support group among friends. 

Do you live a healthy lifestyle?  Be an accountability ally for a friend that wants to make healthier choices.  Be a walking buddy or healthy dining partner.

Have your family and friends asked (or begged) you to take the steps needed to improve your health?  Take the plunge. Put a bag of coins in each person’s stocking and tell them that you’re ready for change.

The point is, don’t let finances dictate your gift giving this year. Great creative. Redefine gift giving. Always remember, YOU are the greatest gift you can give.