by Dr. Deedra Mason
Sometimes we put our best foot forward and still we do not get the results we hope to see. Sometimes it doesn’t all go to plan, right? It may be hard to accept common myths we have heard through repetition are in fact just that- myths. Wasn’t it easier to accept that eating less means less fat storage? It’s just math right? WRONG! That is not how this works…. That is not how any of this works. Let’s set the record straight. It is about getting enough fat, not low fat, and a measured amount of fruit in season- not unlimited, and low calorie means low energy.
Calm down. It is still true in weight loss that you can cast a wide net and meet the large percentage of the needs of people. The differences are minor, compared to the similarities. Eat healthy…Get exercise….and make sure you are getting plenty of sleep. Steady weight loss of 2.5 pounds per week leads to realistic goals and success. However, just as common is seeing a weight loss plateau or seeing weight stabilize before we have met our goal? Change things up.
You are unique and the triggers to your weight loss and gain are based on you and…
YOUR response to your environment- both internal and external.
YOUR genes have something to do with you fitting into YOUR jeans!
YOUR response to the foods you eat and in what combination.
1) Just like we used to believe cardio was the solution to weight loss, we were wrong. Now we know that “chug….chug…. chug…” on the treadmill is nowhere near as beneficial as timed sprints for short burst of high intensity work. Follow those burst with a calculated amount of rest and you have a winning combination for fat loss. Both plans work, however sprints change things up and accelerate your results. Faster results produce increased feelings of reward and are followed by motivation.
2) Genetic “switches” can be flipped off as we age. As a consequence we see an increase in waistlines and chronic disease risk factors that do not response to methods for healthy weight and energy like we did before the age of 30. By the age of 45 this enzyme is far more sluggish and may have sent the message to your body there is “no hope”. If you have suffered with weight challenges in youth, then this enzyme is not as functional potentially due to being over-fed and undernourished. Antioxidants like trans-resveratrol, Chlorogenic Acid and certain botanicals can re-activate enzymes responsible for youthful vitality.
3) Stop thinking about the fat and calorie content of foods you eat. Start thinking about eating food in its natural state, ensuring its nutrient density by eating local, when possible. More fat, protein and fiber will help you not just whittle your waist, but will help you sustain energy for your workouts (including sprints).
4) Exercise less, not more. 20 minutes of clear and focused movements will out do a mindless 40 minutes. You can increase fat loss and improve longevity by focusing on functional movements and core efforts. Functional training can be done either at home, or in a gym. I recommend getting a qualified trainer to help you put a program together based on your conditioning goals.
5) Make sure you take stock in how you are feeling and how well you are sleeping. Restorative sleep may be the most important step you are missing. Amino acids like Tryptophan and minerals like magnesium can assist your body into better sleep and balance of neurotransmitters for better mood, energy and mental focus.
You might practice each step above, or only a choice few. Your results will be in line with your commitment. Small steps lead to big changes. Start taking steps today toward better health and better fitness.
8 hours, 57 minutes ago
By Jennifer Hambric
For many people starting a weight loss journey, giving up unhealthy (albeit delicious) food is the hardest part of the battle. Fortunately, on a low-glycemic (low-GI) diet, you don’t have to give up many of your favorite foods – instead, you can modify them to fit your dietary regimen. For instance, you can still enjoy pizza on a low-GI diet. Check out a delicious recipe for cauliflower pizza crust below!
Minutes to Prepare
Minutes to Cook
Number of Servings
· 2 cups shredded fresh cauliflower
· 2 cups shredded part skim mozzarella
· 2 tbs shredded parmesan cheese
· 2 eggs
· 1 tsp italian seasoning
· Dash of salt and pepper
Preheat oven to 425 degrees. Grate cauliflower into a bowl, combining with cheese and seasoning. Beat eggs in smaller bowl and pour into cheese cauliflower mixture. Press onto cookie sheet or pizza pan lined with parchment paper and press into a circle (do not make too thin). Bake for 15-20 minutes. Top and enjoy!!!
6 days, 11 hours ago
Did you know that, according to the National Institutes of Health, one-third of American adults are considered obese? It’s no wonder one of the most popular New Year’s resolutions is to lose weight. The problem with New Year’s resolutions, however, is that most people don’t keep them. Below are some tips from our team at TLS Weight Loss Solution to help you lose weight in a healthy way and stick to your New Year’s goals.
1. Meal Prep on Sundays
Between work, driving the kids to & from their various activities, book club and all the various chores and obligations, it’s easy to see why preparing a healthy meal can take a backburner. Anticipate this obstacle, and prepare your meals for the week every Sunday.
2. Schedule workouts in your calendar
This will help you treat fitness as an appointment. Meaning you’re less likely to blow off the gym.
3. Pack snacks
Always have snacks on hand. If hunger strikes unexpectedly, you will be prepared with a healthy option. Avoiding the vending machine = success!
4. Drink enough water
Aim for a minimum of 8 glasses per day.
5. Eat breakfast
A healthy, protein rich breakfast will help fill you up and curb overeating later in the day.
1 week, 3 days ago
(makes about six servings)
1 large spaghetti squash (6-8 lbs)
1-2 T olive oil (depending on how big the squash)
1-2 tsp Italian Herb Blend
3 T basil pesto
1 ¼ cup coarsely grated Parmesan cheese
salt and fresh ground black pepper to taste
Preheat oven to 400 F. Wash the spaghetti squash, then cut in half lengthwise. Use a sharp pointed spoon to scrape out seeds and stringy insides that's around the seeds.
Cut ends off squash and rub inside surface with a small amount of olive oil and Italian Herb Blend. Put squash on baking sheet that you've sprayed with non-stick spray. Roast squash, starting to check after about 40 minutes and removing when squash is still firm but strings apart fairly easily into spaghetti-like strands. May take longer if squash is larger.
Let squash cool a few minutes if needed, then scrape out strands into a plastic bowl or baking pan and discard skins. Gently mix in pesto and the cup of coarsely grated Parmesan cheese, season with salt and fresh ground black pepper, then pour squash/cheese mixture into a dish and top with ¼ cup more Parmesan cheese. Bake 20-30 minutes more, until mixture is slightly bubbling and cheese is melted and starting to brown. Serve hot.
1 week, 4 days ago
Theresa Greenwell, International Science
Managing one’s weight is never easy. Often, once someone loses weight, it is hard to keep that weight off. Supplementing with herbals and eating healthy, while keeping active, can make that continued struggle easier, but it can also make it very challenging. A recent study published in Nutrition (December
, 2014) may offer many people a way to make weight management easier and affordable.
This study asked test participants to simply drink approximately 9 ½ ounces of tomato juice (containing 32.5 mg of lycopene) one time a day for 8 weeks. Subjects were instructed not to make any changes to their eating or exercise habits during the 8 weeks. At study completion, significant reductions in body weight, body fat, waist circumference and BMI were observed. Additionally, study results showed a marked decrease in cholesterol, while supporting a significant increase in adiponectin, a protein hormone secreted by fat cells that is important for glucose level regulation and is inversely associated with body fat percent.
Tomato juice can be a simple and a relatively inexpensive item to add to one’s daily intake. It is a good source of both vitamin C and lycopene, both of which act as antioxidants and are reported to have various health related benefits.
This type of intervention may not be for everyone and further research is still necessary. Some weaknesses of the study were that no control group existed and the participants were young adults of normal/average health and weight. This does not mean that others would not see the same benefits! This type of supplementation may be best for those who are looking to keep weight off or have a lower amount of weight to lose. This may also help those who have more weight to lose to tip the scales in their favor.
1 week, 5 days ago