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Make sure you start your day with a healthy breakfast. You usually eat less during the day if you start with a healthy breakfast, and you get some good nutrition. If you don't have time, you can use a low-carbohydrate, high-protein shake for breakfast.

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A multivitamin easily serves as one of, if not the most, critical foundation products for optimal health and well-being. It is no secret that our diets today are significantly lacking the basic vitamins and minerals needed by our bodies. Not only are our diets deficient, but even when we choose healthier food options and try to eat better, we are still not getting the nutrients we should as our soil is diminished of these key nutrients it once carried.
 
Because a multivitamin can help fill the nutritional gaps that our diets leave open, it is important to choose one that provides the right ingredients at adequate amounts. A formula that simply contains the vitamins and minerals is not enough; you must ensure your product contains 100% or more of the recommended daily values (also known as DVs). A multivitamin helps lay the basic foundation for your dietary supplement regimen, but it must contain the key nutrients at effective amounts.
 
Ensure your weight loss goals stay in check and that you don’t fall short on your basic nutritional requirements. Taking a proven multivitamin will help alleviate any vitamin and mineral deficiencies and keep your health foundation solid so you can work towards your other health goals! 

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1 day, 22 hours ago


by Joanne Orshan

When I think about the holidays, I have realized that food does seem like food.  Food takes on a different characteristic filled with temptation amongst the traditions.  However, if you are not observant and careful, those pounds can pour on.  In the five weeks between Thanksgiving and New years, the average American can add up to 8 additional pounds during that time period. Even if you don’t pack on quite that amount a study by the National Institutes of Health suggests that Americans probably gain about a pound during the winter holiday season-but this extra weight accumulates through the years and may be a major contributor to obesity later in life.

This finding runs contrary to the popular belief that most people gain from five to ten pounds between Thanksgiving and New Year's Day.

This conclusion was reached by researchers at the National Institute of Child Health and Human Development (NICHD) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The results of their study appear in the March 23 New England Journal of Medicine. "These findings suggest that developing ways to avoid holiday weight gain may be extremely important for preventing obesity and the diseases associated with it," said NICHD Director Duane Alexander, M.D.

That might not seem like a lot of weight until you consider that those extra holiday pounds do not typically melt away before the ball drops on New Year’s Eve. Instead it is a catalyst. Studies show that holiday weight gain can be a major contributor to additional weight gain throughout the year.
 
Either way, the holidays do not need to be such a big issue. To survive this season and beyond, while keeping your waistline intact, try to party healthy, not hearty. Develop strategies before the holidays that begin to help you have a plan in place with various strategies that help you to keep your hunger and appetite in control.
 
Follow some of these tips:
 
Have a game plan: For several days prior to your holiday feast, consider reducing the amount of fat and dairy in your daily meal plan. This way, you can eat a bit more during that holiday meal without worrying so much about it. The trick is to make sure that you have a great meal or snack prior to arriving at your party, and bring a healthy appetizer along with you. Never arrive starving.
 
Cook in Your Skinny Jeans: This is one of my favorite personal tips. While working in the kitchen, if you are a tad uncomfortable it might just be enough from you taste testing too much. I always wear an apron when I cook and I make sure to tie it snugly.
 
Exercise Daily:  Through out the month of November and December, I already have my exercise classes scheduled into my day. I am booking classes a bit earlier so that I still have time to cook and prepare. Do not give in to the excuse that you have too much to do and can’t get the exercise in. Remember…you are worth it.
 
Prevent a Test Fest: Taste testing can really pack on those extra pounds. If you are preparing a dish that you have made time and time again, there really is not much of a need to taste beforehand. If you want to check things out, have a teaspoon and drink lots of water along the way. In other words, you don’t have to scoop out and eat the left over batter from your cookie dough.
 
Have a Delay tactic strategy set in place:  I always say, enjoy the people and limit the food. Have a club soda and put some cut up fruit in it. Try to mingle with people before grabbing at the hors d’oeuvres and alcoholic beverages. Research shows that eating high-fat appetizers and mixing alcohol can cause you to eat more during the main course. If people press you to eat more than you are really wanting to just say “No Thank You”, or “I will have some soon” and walk away. Remember you are in control of what you choose to ingest.
 
Limit Your Choices: Limit how many different foods you choose to put on your plate at one time. Fill most of your plate with ½ vegetables, ¼ protein, ¼ starch or what ever else it is you may want to have. Then my rule is…Enjoy every bite.
 
Watch Out For Seconds: Another helping of mashed potatoes, stuffing, a slice of turkey and a sliver of pumpkin pie may not seem like much. But if you do the math, a little bit more can add up to hundreds of additional calories. It takes your body 20 minutes to realize it is full so wait a bit. Put your fork down in-between bites. Chew your food!
 
Leftovers: Be specific about what it is you choose to keep. Offer to send some food home with your guests. Be strategic about where you place foods in your refrigerator. Remember that when you open those doors, what is it that you will be seeing. Keep away the temptation as much as possible.
 
Thanksgiving is only one day. So if you get a bit out of control, just get back on track the next day. In the scheme of things, you may be surprised as to how much one day of over indulgence will not sabotage all of your hard work. Keep focused, enjoy your company and allow yourself to enjoy without stress.
 
 

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1 week, 2 days ago



by Kristin Pulling

The holidays are often referred to as “The Most Wonderful Time of The Year”. Unfortunately, the holidays also tend to bring a great deal of stress upon most people.
 
As I know all too well, stress often equals weight gain. Many of us, myself included, use food as a way to cope with stress. The seemingly constant supply of Holiday cookies and sweets make it all the more difficult to resist temptation when willpower is low.
 
It is important to set realistic goals during this time of the year. Do not expect to lose a drastic amount of weight – instead focus on either maintaining your weight or losing 1 pound every 2 weeks.
 
1)      Track what you eat — Be sure to include all “bites”, the calories can quickly pile up. It has been proven that people who keep food diaries are more successful in losing weight and keeping it off[1].
 
2)      Eat Breakfast — This will give you energy to tackle the busy day ahead. It will also help fill you up and prevent you from overeating later.
 
3)      Treat fitness like an appointment — Your schedule is jam-packed during the Holidays. Schedule your workouts on the calendar to help hold yourself accountable.
 
4)      Carry snacks with you — You will be busy running errands, so keep a few snacks on hand for when hunger strikes. This will help prevent you from binge eating later on.
Some easy on the go snacks: almonds, carrots, apples, bananas, TLS Nutrition Shakes and cut up vegetables.
 
5)      Get plenty of sleep — Lack of sleep is linked with weight gain, so make sure you catch those Zzz’s.
 
6)      Hydrate — Make sure you are drinking a minimum of 8 glasses a water a day. This will not only help your waistline, it will give your skin a beautiful glow for all those Holiday parties!
 
7)      Save alcohol for special occasions — Cutting back on alcohol can literally save you hundreds of calories. Saving alcohol for only special occasions will help your weight loss goals stay on track.
 
When you decide to indulge, try alternating alcoholic drinks with a glass of water.
 
8)      Multitask — Shop AND workout! Going to the mall? Try parking far away and take the stairs rather than elevators when shopping.
 
9)      Don’t be afraid to say NO— During the holidays, it often seems like people are constantly putting food in front of you. You don’t want to come off as rude, however do not feel pressured and sacrifice your weight loss goals. Learn how to say no politely - "No thank you, I’ve had enough. Everything was delicious", or "I couldn’t eat another bite. Everything tasted wonderful".  After a few times, you will realize it’s really not that hard to say no nicely!
 
During this time of the year, focus on spending time with friends and family. With focus on quality time, rather than food, you will be able to enjoy all the season has to offer! This could be a great year to start a new family tradition – what about a turkey trot or a family walk?
 
It’s very important to remember that one bad day (or even week!) is not the end-all for your weight loss. If you over indulged, acknowledge it, try to understand why you did and how you can prevent doing so again, then MOVE ON!  Don’t be too tough on yourself, enjoy your holidays and remember: YOU ARE WORTH IT!
 


[1] http://www.webmd.com/diet/features/can-food-diary-help-you-lose-weight

Comment
2 weeks ago


The holiday season is a time for family and friends to gather and celebrate another year together. However, it’s also a time for many Americans to start piling food on their plates.  According to the National Institutes of Health, holiday eating can result in an extra pound or two every year.  Over the long run, that can be a lot of weight gain!

With a few simple tips- and a balance of food, activity, and fun--you can enjoy your holidays in a healthy way.
  • Try to maintain your current weight instead of trying to lose it.
  • Schedule some time for exercise, such as a 15 minute walk twice a day.
  • Don’t skip meals to try to compensate for eating more later on.  Eat a light snack (raw vegetables, fruit) to curb your appetite so you won’t over-indulge. 
  • Enjoy your favorites!  Keep your plate balanced, and skip on your least favorite foods. 
  • Aim for satisfied, not stuffed.  Eat small portions at a time.
  • Beware of beverages- alcohol, sodas.  These can add a lot of unobserved calories and sugars.
  • If you eat too much at one meal, take it down a notch on the next one.  Don’t fret, you won’t gain weight from just one piece of pie.
  • Take your attention away from food- instead of making edibles, do fun projects like wreath, candle, or ornament making.
There are also a few tricks available that can help you prepare your favorite dishes in a healthy way, with lower fat and calories...
  • Gravy- refrigerate the gravy to harden fat. Skim the fat off. This will save a massive 56 grams of fat per cup.
  • Dressing- use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.
  • Turkey- try roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.
  • Green Bean Casserole- cook fresh green beans with chunks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.
  • Mashed Potatoes- use skim milk, chicken broth, garlic powder and Parmesan cheese instead of whole milk and butter.
  • Eggnog- four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.
  • Desserts- make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.
If you've noticed a tendency to overdo it with your holiday feasting, you're not alone. Trying just one or two of the ideas above, however, can go a long way towards bringing balance back, or help you save room for Grandma's pumpkin pie--the choice is yours!

From all of us at TLS, we hope you have a safe & happy Thanksgiving!

Comment
2 weeks, 1 day ago


by Dr. Mark Lange, PhD

A placebo-controlled research study, conducted at the Aarhus University Hospital in Denmark, evaluated the effects of resveratrol on bone in men with metabolic syndrome.  Resveratrol is found naturally in grapes and red wine.  The study population comprised of 74 middle-aged obese men with a mean body mass index of 33.7. 

The men were randomly placed into three groups and orally given 1000 mg resveratrol, 150 mg resveratrol or placebo daily for 16 weeks.  The change in bone alkaline phosphatase (BAP) was monitored and found to increase significantly in the resveratrol groups.  Bone mineral density also increased dose dependently compared to placebo.  The data suggests that high-dose resveratrol supplementation positively affects bone, primarily by stimulating formation or mineralization. 

Source:  The Journal of Clinical Endocrinology & Metabolism DOI: http://dx.doi.org/10.1210/jc.2014-2799
 

Comment
2 weeks, 6 days ago
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