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.

Fight Fat The Right Way & What’s New With The Weight Loss Challengers

The first year I was in college, like so many, I gained the “Freshman 15”.  By my sophomore year I gained another 25 pounds.  Friends and family made comments to encourage me to lose the weight but it was when I couldn’t fit into the largest pair of jeans at a store that I started to do something about it.  When I got married in 1985 I had lost 25 pounds.  It wasn’t until after the birth of my first daughter, Hannah, in 1987 that I finally got down to a healthy weight.  Then in 1999 I was in the hospital on an IV to stop the Multiple Sclerosis episode that was wrecking havoc on my body and I gained 55 pounds as a side effect of the medication in the IV.  Oh, I was right back to feeling totally “fat”.  It took me a few years to regain my healthy body weight.  I’m sure most of us have had a love-hate relationship with fat; whether it is either losing it or wishing it was somewhere else on our body.

 Here are the ways to Lose Fat: The Right Way

·         Curb Sugar Cravings with Natural Sweeteners- Next time a sugar craving calls, reach for XyloSweet or Stevia.  Unlike cane and refined sugar, xylitol is derived from foods like corn, strawberries, and plums.  The sweetener Stevia comes from the leaves of a plant in the sunflower family.  Both have low glycemic indexes so they won’t spike your blood sugar level and prime you for a “crash” later.

       Don’t Lose Too Much Too Soon – Crash dieting leads to loose skin and the possibility of releasing toxins into the body that have been stored in fat cells leading to fatigue and not feeling well.  Think about how long it took to gain the weight and use that timeline in your process to lose the weight.  You will make a long-term change for a living a life at a healthy weight.  Remember:  Slow and steady wins the race!

·         Lose Fat And Fight Flabby Skin – Retain elastic skin by adding strength training into your workout because it creates muscle tone.  Lean muscle helps prevent the skin from getting saggy.

·         What To Eat – Not only will you prevent illness and have a glowing complexion but the fiber found in fruits and vegetables help you feel full without a lot of calories.  Fiber rich and lean protein foods allow you to feel fuller for longer and prevent weight gain without sacrificing energy.

·         Moves To Do – Mix together cardio and strength training moves over the course of an hour like a circuit training routine.  Moving quickly from one move to the next keeps your heart up so you burn calories and fat.  Strength training cranks up your metabolism for a sexy, lean silhouette.

Renee is one of our challengers losing weight at a healthy and right way. 

Meet Our Newest Weight Loss Challenger:  Brendan – Lost 11.2 pounds in 1 month

Brendan, a 6’3”- 28 year old young man, began the Weight Loss Challenge on March 7, 2012.  Brendan as a football player in high school was in good physical shape then.  A couple of years ago he tried a fasting diet and lost 80 pounds but those pounds returned.  With a loss of 11.2 pounds, Brendan has more energy and is able to return to the gym, which will only increase his results.  Brendan has noticed an improvement in his skin since taking all the supplements in the program.  He says “my skin is softer, better and not as greasy.”  We can’t wait for his next results.  Way to go Brendan!!!

Update on Weight Challenger:  Joey

Joey has had to face some challenges with his heavy work schedule, causing extra stress but his weight loss continues.  Joey has lost another 5.8 pounds for a total loss of 18.8 pounds.  Despite the obstacles life has thrown in Joey’s way, he continues to stick to the program. Awesome job, Joey!!!

Why Do We Gain Weight As We Age?

Helping people get back to a healthy body weight and maintain it gives me a lot of satisfaction since as we age it seems harder and harder to do.  Maintaining a healthy body weight is critical to fighting age and disease.  Staying trim has the bonus of making us feel good about ourselves because our organs are working well so we feel good and the bottom line…our skinny jeans fit.  So, why do we gain weight as we age even when we exercise and eat right?

Female Hormones:

Our bodies change as we age and a visible difference seen in women is the way fat is stored and used.  “Growth hormones moderate where excess energy is stored.  In our youth, when there is excess sugar, these hormones dictate that the energy be stored in the muscle as glycogen (to be used later as energy). However, in the aging body, excess energy is usually stored in the fat cells due to changes in hormones and hormone production.

Changes in estrogen receptors in the hypothalamus, a sign of menopause, means it can be harder to lose weight. In turn there is a greater burden on women to eat a healthy diet and exercise more to help their metabolism make up for the loss of estrogen, which helped regulate weight gain and appetite. Interestingly, fat cells produce estrogen, along with other hormones and proteins. But estrogen produced in fat cells will not help regulate obesity and metabolism. Instead, estrogen that accompanies weight gain, especially in abdominal fat, puts women at a higher risk for breast cancer, because estrogen stimulates cell growth. That growth can include cancer cells, making the spread of the disease even more dangerous. See targeted solutions for your estrogen levels here.

Read more: http://www.livestrong.com/article/281155-estrogen-weight-loss/#ixzz1sEmqafee

Slowed-Down Metabolism:

The rate at which our body uses up energy from food starts to decelerate as we get older causing more fat to be stored than when we were young. The body also starts to produce cortisol, a stress-related hormone that has a direct effect on fat storage.  When we are stressed, cortisol affects fat storage and weight because it becomes more concentrated.  PLUS, the enzyme that is responsible for turning inactive cortisol into an active hormone lives in the fat tissue causing more fat to be accumulated and the cells to actually grow in size!  This is why it is so important to maintain your muscle mass as you age because the more you have the more efficient your metabolism is.  Incorporate strength training, Pilates, yoga and aerobic exercises to best build muscle and a better metabolism.  Drink green tea to speed up your metabolism! Don't like green tea but want the benefits? Check out a supplement that is the same as SEVEN cups of tea with no caffeine!  My weight management program includes a supplement that is a unique dietary supplement to help you stay calm and relaxed through a proprietary blend of ingredients shown to promote healthy cortisol levels.  Of course, a person can take this supplement alone for its benefits of calmness and healthy cortisol levels.

Question:  When you need to lose some weight to feel better or fit into your clothes, what works for you?

Health Tip:  5 Sneaky Energy Suckers by Women's Health (Elianna Osborn)

1. Dehydration 

Next time you start feeling mentally sluggish or feeling foggy light headed, instead of thinking you are hungry try downing a glass or two of water.

2. Cell Phones

Checking your cell phone before going to bed amps up brain activity making it harder to doze off

plus the artificial blue light  coming from your electronics can suppress the sleep hormone melatonin  20% of people are awakened by a cell,text at least a few times a week.  Power down well before bed. 

3. Medication 

Many medications have energy-sapping side effects. Chief among them are antidepressants and certain beta-blockers used to prevent migraines or treat high blood pressure if you feel more lethargic than usual see your Doctor they have other drugs that can be taken before going to bed.

4. Over-training

While working out zaps the stress hormone Cortisol, prolonged sweat sessions -like running 30 minutes at a steady rate can actually rev up cortisol production.   Combine your exercise with strength training and free weights with help keep cortisol in check.

5. Low Iron

The mineral shuttles oxygen around your body and removes waste from your cells. If you're not getting around 18 milligrams a day, your body struggles to function properly and you can feel worn out if you feel sluggish, ask your doctor for a simple blood test  to see if you need to be taking a supplement.

Update 3: Super Challengers Update, Weight Loss & Antioxidant!

It is hard to believe it has been a complete 4 weeks since Wendy and Renee began their weight loss challenge! Everyone should love thy challenges to better themselves and their health. Here are their results:
Renee
Week 1 – “I’m not sure how this is going to fit in my life.” (schedule and family), Excited and pleased to be doing this. “This is the missing piece, I’ve been exercising and the weight isn’t coming off.
Week 5 – She is really happy her clothes are fitting better, she is feeling really good, and when I reviewed her food diary she is making really good choices, even staying on diet while in Disneyland with her family! Renee was able to run a 10K!

Total loss 8 lbs!


Wendy
Week 1 – “Very disciplined on my exercise so it’s the eating that is so difficult. The menu suggestions are what I need. I don’t feel comfortable at my current weight. I know I would feel more comfortable and confident if I could lose this extra weight.”
Week 5 – She feels awesome! She feels like she has learned a lot about choices which was the most important thing for her lifestyle change. She has been working out like crazy and has gained a lot of muscle. She looks like she has lost a lot more weight then she has. Wendy and I ran 6.7 miles(!) through the hills of Serrano last Friday! I didn’t think I could do it either!
Total loss 4.2 lbs!
  hear how Joey is doing (hint: able to snowboard regularly for the first time in years!) Also why Apple Cider Vinegar is so good to have in your home.

***Next week on Wednesday, February 29th from 4:30 – 6:30 we will be having another Antioxidant Scanning Clinic and we will find out how our Challengers antioxidant scores are after having taken their supplements since they last tested on January 23rd. Anyone who was not tested before, please feel free to come and get your score. It truly only takes 90 seconds.

Until then here are some quotes from our Antioxidant Challengers as to how they are doing and feeling:
Joy – “I find I easily remember to take them twice a day and I’m usually sick through the winter and I have not been sick while taking these!”
Mike – “I always remember to take them with breakfast and I am usually sick in the winter and have not gotten sick yet!”
Hannah- “I haven’t gotten sick once and I feel much stronger. Actually she said, “I feel mas fuerte.”

Health Tip: Yoga Is Not For Sissies!
Three weeks ago I started shoulder therapy yoga for my right shoulder which was injured during my High Intensity Strength and Conditioning classes at the gym. Despite all exercise modifications, my shoulder still ached and burned. Then I found Ashley Murray, Morning Mist Nutrition and Yoga, to help my shoulder. My shoulder is healing but it is tough work! Sometimes I shake so badly while in a pose I think I might fall over but I don’t. What does yoga mean?
Yoga means “joined together.” The word comes from the ancient Sanskrit root word yug, which means “to unify.” Many people practice yoga for its asanas, its physical exercises, which are regularly acclaimed to be extraordinarily health-giving by many doctors around the world. Think about trying out a yoga class in your area!