Metabolism Boosters - 2

Earlier in the week I started discussing ways to increase your metabolism. Here are some more:

Consider Caffeine (in moderation!)— I’m not real wild about this one as a regular way to boost your metabolism because excess amounts of it on a regular basis it can deplete your adrenals  and cause problems with blood sugar.  If you’re already tired all the time or have a low thyroid this should not be a viable option as a metabolic booster. It will only worsen your fatigue in the long run.

You also have to consider caffeine and  timing with your sleep, because inadequate sleep can actually decrease your metabolism and make you more vulnerable to overeating. Caffeine can definitely keep you up at night and disrupt your sleep cycle.

Build More Muscle— It’s a known fact lean muscle mass boosts your metabolism, especially when the larger muscles like your quads and hamstrings are developed. They are the bigger muscles, hence they will boost metabolism more than the smaller muscles.

Pick Up Heavier Weights—Use heavy weights at a very slow rate to break down your muscles.  Your metabolism goes up while your body makes muscle repairs. Just make sure you consume a bit of protein within at least 30-60 minutes after a hard work out so you don’t do the opposite-lose muscle!

Once again though, losing weight still boils down to eating less, moving more, life balance, the right nutrients and real unprocessed food

Metabolism Boosters - 1

Most dieters habitually dream about having a better metabolism to lose weight. There are the usual  fads that  out there but really there are a few things that you can do to increase your metabolic rate. Just note that there’s still work involved when you are losing weight. Metabolism boosters are not the magic bullet!

Here’s a few that have been clinically studied for efficacy. Some do more than others and some are certainly better for your health than others, which I'll discuss.

Do Interval training— what this is, is simply exercising normally and adding some fast-paced segments into your routine. Interval training can raise your metabolic rate higher than a steady cardio workout can. Read, Ready, Set, Go by Phil Campbell, for the specifics.

Drink Green Tea—Studies have found that people who drank three to five cups daily for three months cut 5 percent off their body weight. You can also take this in supplemental form. Green tea contains ECGC, a plant compound that promotes a better metabolism. Green tea is also being studied for preventing cancer, another good bonus for consuming it! 


More to come later in the week.

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B12 and Weight Loss

With all the hoopla over low vitamin D levels, many people do not realize  health problems may be associated with B12 deficiencies too. Most people think vegetarians are the only ones who are at risk but people over 60 are especially at risk.  It’s been estimated than one in four of our population is low in this important nutrient.
So what happens when we are low on vitamin B12? One of the biggest issues is low energy levels and lower mental alertness.(That sure doesn't help when a person wants to focus on weight loss).  It also has an effect in normalizing homocysteine levels for a healthy heart and it’s a great support for stress, sleeplessness and even the immune system. But particularly important B12 deficiency may affect  people with weight issues and having diabetes.  B12 supports converting carbohydrates into a usable form of energy and converting fat into energy. So despite any clinical evidence it may help you lose weight.
The older you get the more likely you are to have a vitamin B12 deficiency.  The two ways that you become deficient in vitamin B12 are from not getting enough in your diet and from losing the ability to absorb it. As you age and/or consume more unhealthy foods from the Standard American  Diet (SAD) your stomach may lose its ability to produce hydrochloric acid which induces the release of B12 directly from food.
Using a lot of antacids, acid blockers or anti-ulcer drugs will also lower your stomach acid secretion and decrease your ability to absorb vitamin B12.  Infection with Helicobacter pylori, (a common contributor to stomach ulcers) can also result in vitamin B12 deficiency. 
 Sometimes a situation occurs when  your stomach lining loses its ability to produce what they call the intrinsic factor, a protein that binds to vitamin B12 which allows your body to absorb it at the end of your small intestine.
The answer then may be to take digestive enzymes and/or hydrochloric acid to help you absorb B12 or even taking sublingual forms and/or injections that are more readily absorbed by the body. Just refer to a qualified health professional for advice before just randomly taking it. All vitamins work together like an orchestra and if one is out of tune you know what happens to the melody!

It's Official!

Well it's finally official. Fat is no longer the biggest enemy as far as gaining weight. Just don't overdo as it still contains a lot of calories and too many calories of anything can still pack weight on.  According to Dr. Walter Willet, chairman from the department of nutrition at the Harvard School of Public Health, "Fat is not the problem. If Americans could eliminate sugary beverages, white bread  pasta, white rice and sugary snacks, we would wipe out almost all the problems we have with weight, diabetes and other metabolic disease." Actually most breads, even whole grain breads, pastas and the like are still pretty processed and should be consumed sparingly in my opinion.

I do have to agree though, what he talks about is pretty much true.  In moderation, those things can be a small part of a person's diet. I've never been one to believe in total deprivation so now and then you might indulge, but again, do it in moderation and don't do it everyday. It's what you do 85% of the time that matters. My clients usually do well with 40%-50% total carb intake (this includes fruits, veggies, dairy and starches total). Athletes probably need more of course.

Readers what do you think?

Electrolyte Options in Beverages

Lately I've been discussing so-called energy drinks. There's still another class of beverages that fit into this category. 


These other "electrolyte" forms of energy drinks are honestly, plain sugar and food colorings with a few added minerals to them which you are paying big bucks for. You can get the same thing by squeezing the juice of a whole fresh lemon (about 2 tablespoons to 1 cup of water; this provides the needed potassium) and adding a pinch of salt (sodium) to some filtered bottled. Add stevia for sweetness or a few teasoons of sugar if you must, for actual calories needed for energy. You'll have the needed minerals and a lot less refined sugar. And note that unless you are literally doing well over an hour of intense exercise you don't need the extra sugar calories. You would be much better off with a small piece of low-fat cheese and a small apple within 30 minutes of your exercise.


Others options: purchase a calcium and magnesium drink in a fizzie form callled "Calm" and again add the 2 tablespoons of fresh lemon juice and a pinch of salt. Emergen-C is a choice for electrolytes and comes with a kids version as well. Oxylent is still another newer product used for electrolyte replacement. These all offer much more than the traditional sugar inflated "energy" drinks.

Problems with Energy Drinks

The other day I talked about so-called energy drinks. Today I want to mention some of the dangers when manufacturers  boast of their products increasing energy and even libido (what teen-ager needs that anyway?) and providing the stamina to party all night long. I shutter when I see cases of the stuff  leaving Costco. Drinking a few cups of coffee might be a pick-me-up now and then but large amounts might make a person  edgy, upset your digestive system, and probably adds to the already high population of those who have insomnia.

The problem with young adults using them when mixing them with alcohol, is that they could potentially allow for a fatigued driver to keep driving, while still being intoxicated. The caffeine just disguises the effects of alcohol and a person would not even know just how intoxicated he may be. Also note that the FDA made a strong statement against them and now they are being recalled and actually recycled as gasoline!  There was also a recall because of tampering with the drinks, adding razor blades (in the tube forms). So, apparently there are a lot of other good reasons to avoid them.

Energy

According to the FDA when you read the term energy on a label, energy simply means that the food item supplies calories to the consumer. That’s all. So in a society that is pretty well energy zapped we all seek out products to provide us with that magic element to keep us going throughout the day.

Energy drinks promoted particularly to teen-agers are not an exception and actually can be dangerous. They advertise a dazzling array of energy-pick me-ups that are just really nothing but a band-aid for the real thing. Honestly, caffeine or caffeine containing substances like guarana or yerba mate, are the real stimulants regardless of what the label says. But buyer beware, because it provides a false energy it will only make you feel more tired later on, and you will be heading for a crash. If it’s continued on for long periods of time it can become addictive and hard on your adrenal glands. Sure there are added herbs, vitamins and amino acids and when supervised properly, over time can help pep you up in a natural way but should be done under professional supervision with a qualified nutritionist. Later this week I’ll finish up on this topic.

Getting Started

I've spent a long time on the topic of goal setting because, well, it's January and that's what we do, sometimes. Have you gotten started on your SMART goals yet or are you still stuck? Try this. Give yourself at least one single good day of plain healthy eating or working on the SMART goal plan. You can do anything for at least one day, right?

Once you do that one daunting task you will feel lighter, happier and you’ve got a running start!

Starting is always the hardest part anyway.  It's like climbing up a steep mountain,  then after the first few big thrusts, the rest is easier - it just picks up its own momentum. If  you just keep going, you'll develop your own momentum. 

Just tell yourself you’ll do it for just one day and that may be enough. You're not committing to days and months with it. As I said,what usually happens on that one single day is that you’ve got your start and you are on your way! 

 Make this a HAPPY NEW YOU this year!

SMART Goals Defined -3

 Today we are fishing up on SMART goals as related to weight loss. The R in SMART goals stands for realisitic. You have to be honestly willing and actually able to do the work involved even if you need a litle help to attain it. Sometimes you may set a goal that is much too high so make it do-able but also realize if it’s a bit of a stretch it may make it more of a motivator for you. You must also believe in your heart you really can accomplish it and that’s where many a dieter fails with self-sabataging thinking and resulting failure.

Realize thousands have lost weight before you and you can too. If you have tried and failed too many previous times before, you might examine the possiblility of having a medical condition or an unresolved emotional concern that needs to be addressed professionally. You need to explore these areas ahead of time under the question of what situations exist that challenge you?

The T in Smart goals means timely. It speaks for itself. A goal should a specific time frame with a few extra weeks allowed for unexpected setbacks (they will happen, they are just part of the process so do not beat yourself up when they occur; it will only set you back further).  Without a definite time there's no sense of urgency. You have to set both your unconscious and conscious mind into motion. They work together. Write your goal down!


So if you haven’t started by now, what are you waiting for?

SMART Goals Defined - 2

 The A in SMART goals means attainable. Attainable is an interesting concept because frequently we just don’t have the needed faith in ourselves. But realize once you really clarify a goal (with this method in particular) you come to the realization you want it badly enough and suddenly you become more creative in figuring out ways to achieve your goals in a way that suits you personally. Your attitude takes on a positive spin and you realize you can develop the abilities and skills you need to make your miracle finally happen!


I'll finally finish up on the next blog. I hope you are working on these!!!

SMART Goals Defined - 1

Now we are ready to really set goals. Keeping Tuesday's questions in mind, let's get started with real goal setting! SMART:

S means specific. What is it that you want to accomplish with your weight loss goal? Determine a specific amount. You can always adjust later. You simply can't just say "I want to lose weight" without any destination in mind.  Here is when defining a specific amount, plan,  particular person or place is significant in your overall plan.  It might be advised to identify your personal motivation for wanting to lose weight (benefits) so you can revisit that when temptation comes around.

M stands for measurable, meaning how you will define how and when you will measure your progress?  How will you set weekly or monthly goals? I suggest using a food diary and chart it down to make sure you are moving toward your goal and really making sure you are following the plan correctly.(Studies prove a diary works!) You might even get someone to check it over. What I see happen all too often is people just think they are following a plan when in reality they simply are not. You might consider a weight loss facility for accountability and professional guidance.

Later I'll finish up on SMART goals.

Goal Setting Thoughts

The other day I started talking about S.M.A.R.T. goals. Today I will outline a few questions you need to be aware of when considering a weight loss plan around SMART goals. These thoughts should be carefully considered when setting your goals:

Who is going to involved with your plan and what is their role?
What specially do you want to accomplish?
Where do you get professional help if needed  (location and person)
What do you need to identify regarding specific requirements, constraints, and personal challenges?
Why do you want or need to accomplish this goal: identify specific reasons, purpose or benefits of attaining the goal.

Later I will pull this questions and SMART goals together and how they relate to weight loss.

Happy New Year!

The other day I started discussing New Year’s Resolutions. Today is specifically directed at those who really want to lose weight and have the self-discipline and self-accountability to master such a challenging goal on their own.

I would suggest utilizing a tool called S.M.A.R.T. goal setting which is an acronym for making your goals Specific, Measurable, Attainable, Realistic and Timely.   

  

With weight loss  you must realize there are numerous aspects to it so you may have to break your goal into various smaller parts that make it more doable to begin with and manage it piece by piece. Making all your changes at once might be overwhelming and you will probably give up completely.

Start with finding a healthy well-balanced food plan and examine how it will fit into your lifestyle. Realize though there will always be some extra work involved with the healthier food plans. But don't set yourself up for failure with a fad diet which won't last in today's busy world.

Later this week I’ll clarify what S.M.A.R.T. translates to in weight loss.