Fad Diets Slow Down Your Metabolism

I'm saddened by mass marketing that hits my inbox promoting unhealthy low-calorie plans. These quick-fix plans market quick "weight loss" but actually could damage your health and slow down your metabolism and drives sugar cravings and yo-yo dieting.

For example, Nutrisytem is promoted by the Costco emails, where their meal replacement system of shakes and high-sodium prepared meals does not teach people about nutrition or what to do at a social occasions (such as parties and restaurants). When people stop buying their meals and eat "normal" again, they gain the weight back. Yo-yo dieting.

Here's the latest one promoted by "Daily Candy" which is fun for clothes shopping tips, but this one really hurts on marketing bad eating habits--promoting Slim Fast shakes and bars that sound like candy and only *one* sensible 500 calorie meal. It makes me think of the scenes from the movie "Wall-E" of people slurping on shakes and not really eating anything healthy or fresh. Instead, we should be eating more unprocessed nutrient-dense low-glycemic food, whole grains and organic/wild fruits and veggies with lean protein. Here is an excerpt of marketing bad eating habits:

"The simple, clinically proven way to lose weight quickly includes three nourishing snacks, two shakes or meal bars (salivate over new flavors like chocolate cookie dough, chocolate fudge brownie, and rich chocolate royale), and one sensible 500-calorie meal daily."

Sure you can lose weight quickly, then what? Yo-yo back into gaining weight or hitting a wall of chronic low-energy?

Here's the science: If you eat below your RMR levels (minimum amount of calories for basic body functions--not including physical activity), you're slowing down your metabolism and telling your body to store fat instead. Calculate your individual RMR here.

Instead, we want to teach your body to burn fat. Check out how Transitions Lifestyle System is a much better option for life-long healthy eating and lifestyle choices. We teach lean body composition and how good you fit in your clothes, not just watching the number on the scale. We learn that not all calories are the same--there are healthier calories vs. calories that don't help you. Learning to do the right thing and smart food combination choices is something you can sustain for life in any social situation.

Spring Ahead to Better Food and Health

Today, at least in California, we're changing our clocks to spring ahead. This is a great reminder that spring is around the corner and you can take charge of what you eat! Sunday is a great day to head over to your local farmer's market to get produce that is fresher than what you would find at the grocery store. Not only are you getting fresher and more interesting varieties of fruits and veggies, you have a better chance of finding organic non-GMO food that has the biodiversity that Mother Nature intended for a healthier you.

Here's the bottom line: If your food is not labeled "Organic" or "Wild", you can ask questions, but presume that it has probably been processed in ways you don't want for your health. The agricultural industry has been dominated by giants who have made their money on pesticides (Read more from a leading doctor).

While not all farmers market stands are labeled "Organic" (because it costs so much money to get the certification and the smaller farmers don't have it), you can ask if it is "No-Spray." Depending on the market, some stands are simply retailers who pick up their produce and set it up---those are likely to be conventional produce. You can strike up a conversation with people at the stand about where they grow their produce and you'll find out if they are the farmer or they are retailers.

Get your guide to eat more non-GMO produce. Why? Because there have been evidence that animals fed GMO-soy and corn have had health problems, and you don't want those problems happening to you. Get your week's worth of organic non-GMO produce from the farmer's market today and you'll have better health, simply less stress on your gut when there are fewer pesticides in your overall food.

Happy International Women's Day!

"One cannot think well, love well, sleep well, if one has not dined well." - Virginia Woolf


March is not only Women's Herstory Month, it is also National Nutrition Month.
How can you "dine well"? Challenge yourself to see if you can cover the colors of the rainbow in a week or even a day!
Studies have shown that children who are taught to eat the colors of the rainbow learn to try new vegetables and fruits and learn to eat healthier. Here's the exercise: Write down a list of colors of the rainbow (and include brown for ginger and mushrooms) and think of the foods you like to eat. If you don't have a food you already eat, think of a food you would like to try. If it works for kids, give it a try for yourself!

One of my Transitions students is famous for her "pretty salads" where she puts a lot of color and includes nuts into her salads. Here's a link to learning how to put together your own colorful salad.

Healthy Weight Loss Victory from one of our students

This is a great victory from one of our Transitions Lifestyle System students:
"I lost 11 lbs and 2 inches around my waist in 30 days!"

How did he do it? It's healthy weight loss--no starvation, no deprivation!
What is he doing different? He was more consistent with his exercise (strength, cardio, and stretching), he is being better about watching his portions, and he is supporting his weight loss with supplements.

He has done weight watchers, calorie counting, and other diets before, but this is a NOT A DIET! Not all calories are the same, and it is a comprehensive science-based system. It is a lifestyle change that is sustainable and he's having fun while he's learning with our coaching and group support.
Click on the link to see the intro video to the Transitions program.

*** Disclaimer: every individual's weight loss depends on a number of factors. this is not a typical or average number, simply the victory of one individual.

Every small victory

Every small victory counts to get your healthier lifestyle. Here's a quote from of our Transitions weight loss students: "Yes, I made it to the gym yesterday afternoon – woohoo! Feeling good today. Got to remember how much better I feel when I am active."

What is your victory today?

Maybe you didn't have time for going to the gym today, but what can you do to be more active?
* on your bathroom or water break, take an extra walk around the office, or go up and down some stairs for 2 minutes.
* on your break, add 10 slow belly breaths to de-stress, or do a minute of stretching. you will have more energy and you'll want to do more "active" activities.
* park your car at the back of the parking lot so you do an extra minute (or more) of walking.
* WALK to a local business instead of driving to do your errand.
* walk your dog with a different route and pick up the pace.
* clean your home (yes there will be squats and bending over--be careful to exhale and pull in your abs!)
* other ideas?

New Year's guided 7-day cleanse

Want to try healthier living for 7-days?
Want to clean out your body after the holiday binging?
The special package of the New Year's guided 7-day cleanse has no calorie counting, healthy real foods (lots of fruits and veggies), no starvation...just some guidelines, a book, supplement, and BONUS coaching to help you plan for your week of giving your body (and gut) a mini spa-vacation. Pick whatever week you know you have time to give yourself some self-care, and you're not traveling. You can be anywhere in the world, and your cleanse package will get shipped to you and we can do you coaching via phone.

Want to learn more about the cleanse? Check out the Embody Health workshop page. Special ends by mid-February so get started NOW!

Being happier, less stress

Stress can be a signal that something is not what you want to do, or that your time schedule is too crunched. However, too many of us have constant high levels of stress, and sometimes we just need to exhale (from that belly breath) and take a different perspective to see, are we making the choices that are right for us?

While everyone needs to manage their stress, people with health conditions and any life stressors (death or illness among family and friends, change of jobs or living situation) are much more at risk of letting stress take over their daily life, and thus put themselves at higher health risks.

Here's a quote from "Daily Om"-- a great resource for inspiration and self-help independent study courses.

"Our life's work is not always what we do to make money, although we often think it should be, and sometimes this way of thinking prevents us from seeing clearly what it is...he way we know our life's work is by how we feel when we are doing it.

When we are doing our life's work, we feel an uncanny sense of ease and alignment...When we are engaged in our life's work, our bodies feel more alive, because our energy is devoted to a cause that, in turn, feeds us. We may be tired after engaging in our life's work, but we are almost never depleted. We feel grounded in the world, knowing that we belong here and have something important to offer."