Updates: Weightloss and Antioxidant Challengers

Weight Loss Challengers

Wendy is doing great! She attained her goal weight and had so much more energy that she was able to increase her exercise from running 2 - 3 miles 5 days a week to a Cross-Fit class 4-5 times per week. Wendy has continued to take her Lifepak Nano to maintain her energy levels as she has also gone back to work, part time. Wendy looks great! Way to go Wendy!


If you would like to learn more about my Weightloss program and coaching options please let me know! Click here for information on the weightloss products I use in my program. See where Wendy started here.

Antioxidant Challengers

I never introduced you to Jill. In March, she had her antioxidant score read and she was at a lowly, sickly 12,000. As a mother of 4, ages 2-20, a full time student, and a part time job, Jill counted on having good health. She began taking the Lifepak Nano once a day. Also, we had many discussions where I suggested eating more fresh fruits and vegetables to help her health and increase her score. This summer Jill began juicing fresh, local fruits and vegetables to increase her intake.  The result?  Two weeks ago her anti-oxidant score jumped to 36,000!!! That's a 24,000 increase in 5 months. Jill feels better and her skin looks noticeably better. Most importantly she is able to keep up with all her children, especially her toddler, and maintain her grades during the strenuous last semester to become a Respiratory Therapist. Go Jill!

Want to look and feel better? Call me to get your antioxidant score tested and get you started to a healthier you!

Employee Wellness

I am still working with a company interested in helping their employees enjoy better health so they don't miss work or are less productive when they are at work. That costs both sides $$....

In addition to taking the Lifepak Nano I have introduced bringing bowls of apples, oranges, and walnuts to the office weekly to ensure the candy stays away and the energy stays up!

Do you know a Sacramento based business looking for greater wellness for their employees? Give me a call and I will discuss a personalized plan to get the health goals you and your employees are looking for!

To Healthy Portions For Healthy Weight Management

I recently noticed when serving a particularly tasty meal I tend to reach for the larger dinner plates in my cabinet.  When my children were growing up I had to purchase a second set of dishes to accommodate the sometimes large number of people at my dinner table.  This second set are made of a beautiful purple glass so I thought they were perfect.  Because of their beauty I didn’t notice they were smaller than my other set.  Since I have become acutely aware of the relationship of meal portion size and healthy body weight I realized my preference for the larger plates when I prepare a favorite meal. Studies have shown that the size of our plate effects how much we choose to eat.  So, I thought I would share with you three easy steps to downsize the servings, then the plate. Credit on this particular meal comes from Cooking Light Magazine. 

Step 1 –Big Plate, Big Portions

Using a 13-inch charger you can place the following:

9-ounces grilled chicken breast

1 cup brown rice

6 tablespoons mushroom sauce

½ cup mixed greens salad with 1 tablespoon oil and vinegar dressing

¼ cup butter-roasted carrots

Wheat Roll with ½ teaspoon butter

A large 9-ounce cooked chicken breast looks suitable on this large plate, leaving space to double up on starch but you end up with 830 calories.

Step 2 – Big Plate, Healthy Portions

4 ½ -ounces grilled chicken breast

½ cup brown rice

3 tablespoons mushroom sauce

1 ½ cup mixed greens salad 2 tablespoons oil and vinegar dressing

½ cup butter roasted carrots

no roll with butter

The chicken is a more reasonable portion and requires less sauce.  Half the rice and no roll cuts out on unnecessary starch but still getting good fiber and nutrients from the rice.  This leaves more room on the plate to increase the salad and the carrots which increase your antioxidants for good health for a total of 443 calories.  However, right sizing the portions make the plate look a little stingy.

Step 3 – Smaller Plate, Healthy Portions

Using an 8-inch plate shrinks the surface area by 62%, leaving less room for food.  The advantage to the smaller plate is that it guides you to smaller portions – in this case by almost 50% less than the big 13-inch plate, for a total of 443 calories.  The bonus is that even if you go for seconds, they will be smaller.

Now, wasn’t that easy?  I thought it was a brilliant way to trim excess calories out of a meal without sacrificing flavor and satisfaction with a meal. So give it a try. Choose your smaller plates next time you set the table. Let us know if this trick worked for you!

Health Tip:  DIY Tricks To Sag-Proof Your Skin

1.      Slather on SPF 30 everyday

2.      Don’t smoke

3.      Limit alcohol consumption to one or two drinks once or twice a week

4.      Use peptides at night

5.      Exfoliate

Sunscreen is a necessity 365 days a year.  The damaging UV rays are actually stronger in the winter.  Smoking cuts off oxygen to the skin, wrecking collagen and elastin and lowers levels of estrogen, which are essential for keeping skin firm.  Alcohol increases insulin levels, which creates low-grade inflammation and can hasten sagging.  Peptides are proven to boost collagen and accelerate cell renewal.  Exfoliation is critical to remove dead skin cells in order for skin to absorb repair treatments.  Look for mild scrubs with ultra fine beads or use a gentle-yet-thorough electric cleansing brush.

My Weight Mangement Program!

As I have mentioned before, at the NS LA kick off event earlier this year, NS has introduced its Challenges for 2012. There are 4 total challenges where you can improve your health/skin needs. I am holding my own Weight Loss and Antioxidant Challenge with my own modifications to the plan you will hear about below. But here is an idea of what our weight loss challengers are doing on a daily basis. By the way, I am so inspired by Wendy’s commitment to her health, one of the Weight Loss Challengers, that I am joining her this morning for her run/jog/walk of the Serrano Hills! Hope I make it alright.

Here is the link to the webinar. Again if you only have time to listen to a few minutes here are my recommendations:
- 5:00 – The one healthy meal –detailed of what and why things are included
- 30:00 – how the supplements help to improve your ability to burn fat
- 33:00 – The overall instructions for the Weight Management System

Weight Management by Glen Cheney
• 3 components: Eat one Healthy meal, 2 meals replaced with AC Shakes and supplements
• 8 glasses of water a day is important because most of the time people grab snacks when really they are just thirsty
• Strive to increase physical exercise

The Healthy Meal (without counting calories)
• 1 fist full of both veggies and fruit (so that could be one small apple for a smaller person, a large apple for a larger person)
• A palm sized portion of protein – for satiety and muscle tone
• 1 fist full of Complex Carbs (that would be whole grains not white bread, brown rice instead of white rice) that helps affect rates of energy
• Little good fat (EVOO)
• 1 cup of Diary, correlation between dairy consumption and body composition (also protects against calcium loss)

Replace two meals with AC Shakes
• Equivalent to 20 nutritional capsules
• Uses clinically affective does of ingredients
• Its active ingredients help to lower cravings
• Helps to balance blood sugar – shakes contain special fibers to slow the absorption of glucose and diminish blood sugar highs and lows.
• Contain high quality protein and protect against muscle loss (fat loss is the better form of weight loss)

Supplements to take throughout the day
• Green tea has long been used for many remedies  The Green tea supplement is the more you take the increased amount of calories burned (with no increased activity)
• Green tea helps to lower stress (which helps control weight by not stress eating)
• The 2nd Supplement Cortisol also helps control stress
•  Vitality improves physical endurance people on a diet can feel so sluggish without the same amount of calories coming in
•  Vitality promotes far metabolism during prolonged exercise (improved their ability to burn fat)
• They lastly gave total instructions for the Weight Management System with suggested ways to split up the supplements throughout the day.

Bonus! For every pound you lose, you will be giving one meal to a hungry child though the Vita Meal program. If you are interested please remember, contact me for a 30 percent discount on the products and for complimentary guidance.

Health Tip: Preventing Disease With Coffee
Enjoy your coffee! Frank Hu, MD, MPH, PhD, Nutrition and Epidemiology Professor at the Harvard School of Public Health, explains that habitual coffee intake is beneficial in reducing the risk for Type 2 Diabetes as the magnesium and chromium levels aid the body in using insulin to control the blood sugar level. Also, the antioxidants packed in coffee can prevent heart disease by reducing the risk by 13% in women and 28% in men. Of course, it probably isn’t a good idea to pack your coffee with lots of sugar, chocolate and whole milk because those added in large amounts can have their own risks. I raise my coffee cup to toast the benefits of coffee every morning!!!!

Weight Loss Challenge Update: Week 2 - The Story Continues

I am so proud of the progress my Wendy and Renee are making! WOW! Wendy and Renee are losing weight at a very healthy rate to ensure they only lose fat not muscle. Renee is currently losing an average of 1 pound per week and Wendy is losing 1.5 pounds per week. In review of Wendy’s intake for last week, she needs to add some protein to her diet to maintain her muscle mass, important for her metabolism and overall health. Remember, it takes a deficit of 3,500 calories to lose 1 pound and you want those calories to come from fat not muscle. The best part is both of them FEEL so much better – both of the ladies find exorcising so much easier. Renee even ran in a 10K this past Saturday!
Wendy had some advice for those trying to drink 8 glasses of water each day: Add some flavor! She suggests having sparkling water, or adding lemon, lime, mint, cucumber, or MILO to help switch up your water routine. Thanks for the great suggestions Wendy!

Joining the Weight Loss Challenge last week was Joey. Joey is also in our antioxidant challenge and is excited to get a health routine into his daily schedule. How exciting to be following and supporting these 3 people!



Health Tip: Calorie Counting To Go
Last week I found the www.calorieking.com website while helping Wendy make a good choice at Papa Murphy’s. This website lists the calories for the items on the menus of most Fast Food Chains and Restaurants. I was impressed with the complete listing and just how many items listed at various places were actually healthy choices. Wendy’s choice at Papa Murphy’s was the Thincrust deLITE Chicken, Bacon, & Artichoke at 180 calories per slice and the bonus of artichokes for antioxidants and fiber. It also tells you what you have to do to burn those 180 calories: walk for 50 minutes, jog for 21 minutes, swim for 15 minutes, cycle for 27 minutes. Of course, the exercise continues to burn calories after you finish but how much is dependent on the type of exercise. Anyway, check it out! What is your favorite?

Super Charge Your Life: Weightloss Challenge Update 1

So here we are after one week on the redesign Weight Management program. Both Renee and Wendy lost weight. Yay! They are super excited with their results despite this was their first week and just really trying to figure out what to eat and when to eat it. As with any new program, you have to make it fit within your lifestyle and the demands your life places upon you. For Wendy, we decided she needed to incorporate more vegetables. She and I sat down and reviewed her likes and dislikes of the healthiest food choices as listed on the website (world’s healthiest foods). Listed there as well are ways you can enjoy each food choice as well if you have never tried any of these foods. Renee found she needed to add ½ a packet of Stevia to her shakes. Stevia is an excellent choice because it is a natural sweetener that doesn’t come with the unhealthy baggage of artificial sweeteners and it can help lower your blood pressure. I also gave them the 9 out of 10 rule. What this rule means is that if you eat 5 times a day the 10th one is a “cheat”. A “cheat” is a little treat to reward yourself because if you simply focus on what you cannot eat then you will feel deprived. If you feel deprived you will never make a life long change to a healthier, happier you. I applaud Wendy and Renee for their excellent work and dedication to their health. Below are some of the details of their week:


Renee:
• Lost 5.2 lbs
• Had the flu on Monday so she didn’t begin until Tuesday
• Adding some Stevia to shake made it sweet enough to enjoy it more.
• “Shakes are better to me just shaken not blended”
• Following advice of 9/10: every other day they get a cheat.

Wendy:
• “Feeling Really good”
• Lost 2.8 lbs
• “Having a chicken breast, sweet potato, and broccoli for dinner and one of the shakes for my snacks – today I’m feeling a lot less shaky and more energy.”
• Decided to update the plan add more calories with veggies, fruit and whole grains
• Saturday 1/28/12 Here was her day:
Exercise – Row for 30 minutes, plus run/walk for 30minutes.
Breakfast – shake w/water
Snack – organic popcorn salted 3 cups
Lunch –
•Tuna salad with mayo and 1 slice of Klassic crisp bread
Snack
•¼ cup season sticks
•½ an orange
•Sea almonds
Dinner –
•Chicken and rice with black beans
•Shake with water with water

If you are on a diet, don't forget to treat yourself once in a while! Without it you will go crazy and get discouraged! So enjoy a (just one) once in a while!

Health Tip: 5 Times A Day is the Way to a Slimmer, Healthier You!
Eat 5 times a day to increase your metabolism, reduce daytime fatigue and lose body fat not body muscle. When you eat small portions you are asking your body to process which kicks in your metabolism and prevents you from getting RAVENOUS! When you are starving you will eat anything as fast as you possible can so make poor choices which can makes you feel sluggish or “stuffed”. Maintaining a constant supply of food in your digestive tract keeps it humming along like a finely tuned engine giving you optimal performance. Then on your 10th food intake, (which occurs every other day at the rate of 5 meals/snacks a day) when you do need a little something sweet or salty you body is ready to process it quickly and efficiently.