Tag Archives: Dieting

Getting through Holiday Eating: 10 Survival Tips to Avoid Weight Gain

13 Saturday Dec 2014

Posted by in Diet, Health and Wellness, New Year's Resolutions, Setting Goals

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week111Holiday eating. You know that time of annual time of year when you are around family, friends and co-workers and celebrate the festivities with food; lots of it.

It really starts with Halloween. All the extra candy you have from not enough ghoulish goblins and fairytale princesses appearing at your front door. All that sinful chocolate and sugary candy is too good to go to waste, right? So day after day, you work at emptying the candy bowl until it’s empty.

Next, just when all the candy is gone and you are feeling guilty for your over indulgence on sweet treats, it’s time for some turkey and trimmings, not to mention the endless choices of pies and desserts. Were stuffing, mash potatoes, corn bread and lots of leftovers mentioned? Then come Christmas, Hanukkah and Kwanzaa. More celebrations and more food! An extra bite of cheese, another sip of alcohol, one more cookie…who is going to notice? Before you know it, your waistline to clothing is snug. Ugh!

While tasty and mindfully rewarding during the moment, eating mindlessly or emotionally for pure enjoyment or release during the holidays is neither wise nor healthy. It easily can play havoc on your body, put on extra inches on your waistline, and possibly throw your regular eating habits so far off that it’s tough climb to get back on track. Then, before you know it, it’s New Years Eve and one of your very first resolutions, as it is every year, is to lose the weight.

Let this holiday season be different. Resist over indulging and packing on the unnecessary and unwanted pounds. Here are 10 survival tips to make through the holidays.

  1. Awareness
    You’re reading this article so you are cognizant you may fall victim to holiday overeating and acknowledgement is a positive start. Realizing and admitting are the first steps in any prevention. Start planning and get prepared. The road is about to get bumpy!
  1. Discipline
    Your mind is powerful and deep down, you know you have what it takes to be in control. So use it. When wanting to eat, use your hungry scale. On a scale of 1 to 10, how hungry are you? Is it mealtime? Are you actually hungry? Is your body actually thirsty? Use the determination and restraint powers you have from within and resist eating when you’re not and over indulgences.
  1. Diet
    You are what you eat. Maintain a healthy balanced diet with the proper food intake quantities and calorie count and avoid trigger foods, sugar, refined fructose, grains, and processed food. It may help to keep a food journal since recording your food intakes will make you more conscious and personal feeling of accountable. If you’re hungry in between meals, find a health 150-calorie snack to hold you over.
  1. Exercise
    With the onset of fall and winter comes the nature desire to want to stay in and hibernate. But don’t! Continuing your workouts is a must. The inclement weather and shorter days is all the more reason to keep exercising. Maintain regular strength training to fight off muscle loss and boost metabolism plus cardio for the calorie burn. If extra incentive is needed, add a new class or sport, such as aerobics and kickboxing or skiing and ice skating for a new fitness surge.
  1. Activities
    Less ideal weather should not equate to less activities. When at home, don’t get too comfortable on your couch. The last thing you want to do is fall into a rut of watching TV as your main activity with a big bowl of munchies in your lap. Instead, get moving and get involved. Stay active and keep busy to prevent snacking to sooth your boredom and winter blues.
  1. Parties
    Never EVER go to a party hungry or once you arrive you will head straight to the table of food and gorge on all the bite-size snacks with sneaky mounting calories. Instead and before you feel guilty for overindulging, chow down on high-fiber fruits and vegetables to curb your appetite beforehand. Once you’re at the party, select from the healthiest selections, stop when your stomach feels full and put physical distance between yourself and the food.
  1. Alcohol
    It is the time for holiday cheer. But unfortunately alcohol is just loaded with high calories, especially mixed cocktails. Without realizing it, you can easily drink as many calories that you consume in one meal, and perhaps more. Instead, it’s best to avoid alcohol and it’s empty calories all together. Or limit your drinks and sip a glass of water in between to help dilute calories.
  1. Sleep
    Get on a regular sleep pattern and aim for 7 to 9 hours of sleep every night. Not enough shuteye causes an imbalance with of the ghrelin and leptin hormones, which normally work in harmony in maintaining weight. Consistent less sleep causes an imbalance. Also, avoid caffeine in the afternoon and avoid eating 3 to 4 hours before bed for a solid good night’s rest.
  1. Friends
    Watching what NOT to eat can be hard when temptations are almost everywhere you turn. So surround yourself with family and friends who encourage your goal of not gaining. The emotional and mental support from a friend or family member who is cheering you on just might be the added incentive you need to make it through the holiday season.
  1. Damage Control
    Overate? Not enough exercise or sleep? Don’t beat yourself over the slip and don’t continue on the path of construction. Just make up for it right away by cutting calories from you day, adding extra exercise and getting to bed earlier for a couple nights.

Keep a commitment to yourself to nourish your body with only the healthiest foods available and without the unnecessary and unhealthy overindulgences. The more you succeed, the easier it will become. You have one body so keep this in front of mind so true and good to yourself!

Be Fit. Be Strong. Be Well.
Adriana

Book Review: “The Fat Flush Plan” by Ann Louise Gittleman

04 Thursday Oct 2012

Posted by in Book Review, Diet, Health and Wellness, Metabolism

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I love to read. Give me a good book and I will be lost in it until I finish reading it. Then for days afterward, I may relish in the storyline if it’s fiction, reflect on what I have gained if it’s non-fiction.

There are different types of books I tend to read. I have well over 200 cookbooks, dozens of fitness and health books, business reads, self-help books, travel guides, pictorial coffee-table books, my children’s storybooks, and a ton of literature. All of Tess Gerritsen’s works. Numerous Danielle Steele, Mary Higgins Clark and John Grisham novels. J. K. Rowling, V. C. Andrews and E. L. James. I can’t leave out Nicholas Sparks, Dan Brown and James Patterson. And one of my very first authors I adored, Agatha Christie. All stored in my floor-to-ceiling bookcase that graces one complete wall in my family room and categorized by genre.

One of my favorite healthy eating books is the international best-seller “The Fat Flush Plan” by Ann Louise Gittleman, Ph.D., C.N.S. I remember distinctly one I first learned of this author, American nutritionist and detox proponent who is named one of the top 10 nutritionists by Self Magazine and author of over 30 books. I was coming home from skiing in Mont Tremblant, Canada and chatting away with a fellow skier, Sue Simms. She was sharing with the wonderful results she had while on diet of the “The Fat Flush Plan.” Since I am the forever learner who is always tinkering around with my diet to find out what works best with me, I was eager to pick up this book and give it a read.

Eat healthy foods, cleanse your liver and lose weight was the underlining message of Gittleman’s book which has sold millions of copies and is on the The New Times’ bestseller list. Not that I want to lose weight, but I am always interested in learning ways to eat even healthier and was interested in “revolutionary diet” claims that eating a certain way will also reduce and/or eliminate cellulite. Not that I have much, but what little I do have I wish was gone! So I thought I’d put the words of this book into action and try the tips that supposed helps to melt fat from hips, waist, and thighs in only two weeks plus will help to reshape your body while detoxifying.

The book starts out discussing the basics of what are the five hidden weight gain factors that prevent weight loss followed by an overview of actual plan itself which has the goal of increasing your metabolism with nutritional supplements, flushing out bloat and speeding up fat loss while also helping you to kick the caffeine habit if you have one. The diet is based on the belief that essential fats are absolutely necessary for rapid weight loss, longevity and good health. The diet relies on a unique combination of 40% healthy essential fats, 30% balanced proteins, and 30% low-glycemic carbohydrates from fat flushing fruits and vegetables to provide the weight loss results you want. The Plan also heavily relies on its liver cleansers – cranwater, “Long Life Cocktails” to start and end your days, hot cups of water and lemon juice plus an array of fat burning, water regulating, and insulin controlling herbs and spices.

Next, the three phases of The Plan are shared. Phase One includes a two week, “cleaning out,” fat flush strategy, requiring the elimination of wheat, dairy and sugar and a diet of only 1,100 to 1,200 calorie per day. This stage is the jumpstart to your weight loss. And surprising whatever fat you do have starts to melt away and bloating disappears. You can stay on this phase of the program for longer if you have more fat to lose.

Phase Two is for people with more weight to lose and allows the person to have a variety of food choices a more diverse diet which even includes carbs. Daily intake is now 1,200 to 1,500 calories. You can stay on this stage until you hit your desired weight. The book also includes meal plans and recipes and tips for eating out.

The “Lifestyle Eating Plan” is for to sustaining and maintaining your desired weight is discussed in Phase Three. This is the maintenance stage of The Fat Flush Plan and allows you to eat 1,500 or more calories per day. Certain carbs, grains and dairy products are now allowed.

Does this detox diet plan work? For me, yes. I personally dropped 14 pounds following this plan, an amount too much for my body build so I gained back five. And what little cellulite I had diminished. To this day, the “Lifestyle Eating Plan” is the basis of my diet. I still drink the cranwater and have added the Fat Flush Plan smoothies. I eat very little carbs and never any white ones. I incorporate lots of fresh vegetables and fruits plus nuts and daily servings of fish or poultry. And flaxseed is now part of my daily diet.

“The Fat Flush Plan” is as groundbreaking as it claims. By going on The Plan and committing yourself to its guidelines, you will submit yourself to one of the most complete processes of weight loss and detox you’ll ever experience. There are also several subsequent books by Gittleman, including: “Fat Flush for Life,” “The Fast Track Detox Diet,” “The Flat Flush Cookbook” and “The Fat Flush Foods” among others.

Gittleman’s “The Fat Flush Plan” is worth the read. And if you up to the challenge, go for the diet!

Be Fit. Be Strong. Be Well.
Adriana

Is Your Body Beach Ready? Part II

29 Tuesday May 2012

Posted by in Diet

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From the feedback that I have received, the readers of my blog are at all different fitness levels. So when it comes to defining the 12 week program, I am suggesting a plan of action for those who inspire to weigh less and become more fit and tone but need a little help reaching their goal. The following 12 week “beach body” recipe will consist of diet, weight-training, cardio plus a few tricks of the fitness trade to stir change in your body.

In Part II of this three part series, I will be discussing dieting. The first golden rule is DIET IS EVERYTHING. The 80 percent diet and 20 percent exercise is very much true for most people and you truly become what you eat. For me, I basically follow a diet that is one that contains no white or brown carbs, no dairy, no caffeine, no lunchmeat, no salt, minimal fat, and very little alcohol. Yes, I do break it on occasion, but for the most part it’s a diet filled with lots of fresh fruit and veggies, protein, dietary supplements, and lots of fresh water for hydration. I’m fortunate I enjoy all of my food options so it makes eating without straying easy.

Before we get started and to help you stay on course, I suggest keeping a journal so you can keep track of your results and learn what works for you and what doesn’t as we are all individuals with different genetic makeup. What will be key to your long term success is identifying your own individual recipe of diet and exercise. Include your workouts in your journal entries in addition to the food you eat on a daily basis. Your very first entry should be your measurements of today and your goals of where you want to be in 12 weeks. If you have access to a camera, take a snapshot of yourself and adhere it to your journal.

So let’s talk about your diet. I often feel that a combination of the right food selection and the right calorie count with maximum allowed volume is best means to a successful weight loss. To achieve this, you first need to learn what your ideal daily caloric intake should be to achieve your goal. To help determine, click here for a calorie calculator which will ask you a few questions to determine your daily count. Remember not to lose more than two pounds a week. Weight loss should never be fast but at a controlled rate. Next, let’s discuss food intake. In addition to reducing your daily calories, make smart choices. Ideally you should reduce the amount of your refined foods, but I realize this is may be challenging for many, especially at first. So cut back as much as you can, as portion control is key, and fill your three meals a day with a lot of fresh fruits, veggies, protein and whole grain foods within you calorie limit. Snacks can be again fruits and veggies, such as celery and carrot sticks, and nuts as long as you don’t much on too many. If you feel you would better benefit for an actual diet plan, there are many to choose from those I discussed in “Ten Popular Diets to Start off the Year.” Select the one you feel you can maintain.

One trick to help stir change in the body is what I drink during the day. I start and end my days with Dr. Ann Louis Gittleman’s “Long Life Cocktail” – one quarter cup of unsweetened cranberry juice, three quarters cup water, and one teaspoon of powdered psyllium husks – which helps to detox your liver. When your liver is overworked and undernourished, toxins can build up and enter your bloodstream causing weight gain, bloating, cellulite, indigestion, high blood pressure and cholesterol levels, fatigue, mood swings, depression, and even skin rashes. So it’s best to consciously take care of your liver which will also aide in your weight loss and weight maintenance.

Drinking a lot of water will also help with your weight loss. Before indulging in breakfast, drink a cup of hot water with a slice of fresh lemon. This helps to jumpstart your digestive system, aiding to regenerate your liver and optimize your fat metabolism. Additionally before each meal, drink one to two tablespoons of apple cider vinegar straight up or dilute it in a glass of water with one to two teaspoons of raw honey and a lemon slice to sweeten the taste. For best results, purchase apple cider vinegar that is natural, unfiltered and unpasteurized. I use Bragg’s Organic Apple Cider Vinegar. And to eliminate water retention, drink eight glasses of cranberry water a day; the mixture of one quarter unsweetened cranberry juice, three quarters water but without the psyllium husks.

In the final installment of this three-part series, I will discuss an exercise plan to follow to help with your weight loss. But until then, create your journal, determine your daily calorie intake and plan out our diet. One of my favorite quotes is, “people don’t plan to fail, they fail to plan.”

Be fit. Be strong. Be well.
Adriana