Obstacles to valuing your health

In my last article, I listed several reasons why we don’t value our health or for that matter our lives. My hope in this article is to cause you to think about how valuable you are. My number one frustration as a coach is that my clients don’t take their health seriously until it’s too late and they have a major illness or disease.

Here are some more reasons we don’t invest time or money to take care of ourselves:

• Lack of a support system. If you don’t have others in your life that will support you, it is very difficult to develop a healthy lifestyle. Many times my clients sabotage themselves or allow others to sabotage them. They start off excited and ready to make a change and then someone plants a seed of doubt in them, and because they don’t value themselves, they give up.

When having the accountability and encouragement of a coach and good social network a person is twice as likely to succeed. This is why my groups are more successful than one on one coaching clients. It’s very important to position others in your life that have a positive outlook and want to help you succeed.

• Lack of commitment. One thing I always say before my client begins my TLS Weight Loss class is “Are you ready and committed to making a change?” If they hesitate, I encourage them to really think about how important their health is to them. Many want to be healthy but are not willing to make the necessary changes it takes to become healthier. If this is the case, I recommend they wait until they are ready.

• Lack of willpower. Willpower can be a great thing if you have it but the problem comes when you begin to Reason. For example, Reason can talk you out of going for your morning jog when it’s cold and gloomy out. “Your right, it says, it’s too yucky to jog.”

I’m sure you have found that when you really don’t want to do something, you can talk yourself out of it! Willpower and discipline are critically important for a successful life, but willpower alone is not usually enough to bring you across the finish line. Drawing your strength from God can help you do all things.

Finally, valuing your life and investing in yourself is vital to become happy and healthy. My hope is that you will realize how valuable you are!

Why We Don’t Value Our Health?

Taking care of your health is not an indulgence, its respecting yourself, others and God. When you don’t take care of your health, you can end up sick and debilitated while putting a burden on others who must take care of you.

Throughout my coaching practice I have come to discover several reasons why people don’t value themselves as they should. My passion as a coach is to educate and help people to grasp how valuable they are in hopes they will invest some time in their health so as to lead the life God has intended for them.

Here are some reasons we don’t invest time or money to take care of ourselves:

1. Lack of knowledge - Many people don’t realize how foods impact their body. They have never had any education on nutrition. They rely on fast food and prepackaged meals that have no or very little nutritional value. Their lives are so hectic; they don’t take time to eat sensibly. Once they can understand how easy and affordable it is to eat healthy many adjust their eating habits.

2. We have a distorted image of how we are to look – We have been inundated with media telling us how we should look, but on the other hand, obesity is so prevalent -it’s almost the norm!

3. We don’t recognize the importance of exercise – Being too busy to exercise is one of the common excuses I hear from my clients. Exercise is essential to our overall well-being. Here are just a few of the benefits: stress reliever, improves moods, and boosts energy, plus many more! Exercise needs to be a priority in your life so that you can accomplish the things that are important.

4. We don’t enjoy our lives – I am dismayed by a number of my clients that fall into this category. They are so busy; they cut everything they enjoy out of their lives. God never intended our lives to be mundane and stressful. Once you can learn the impact stress has on your physical and emotional well –being, you can begin to understand what a crime against yourself this is. Life is too short not to be enjoyed!

5. Some have become addicted to selflessness – Yes, it’s important to help others and it should be a major part of your life, but not to the extent of ignoring your basic needs. For some, the only thing that gives them meaning is doing for others. Everything in life must have a balance or something breaks down and often it’s us.

There are several other reasons why we don’t take care of ourselves so make sure you read my next article. Above all, value your life – it’s the greatest gift you will ever receive!

Ten Tips to Avoid Holiday Weight Gain

Research has shown that most adults usually gain around 5-10 pounds over the holidays. There are ways you can prevent this from happening during such a tempting time. Remember, you are in control – not your appetite! Here are 10 tips if followed, can help you survive the holidays!

• Don’t skip workouts. Exercise will help you burn those extra calories you are taking in this time of year. It also helps with stress which contributes to weight gain.

• Plan ahead. Plan beforehand what you are going to eat. If there are several of your favorites, just have a small portion of each.

• Don’t skip breakfast. A lot of people think if you skip a meal you can save room for more at the party. By doing this you will gorge yourself and slow down your metabolism which will in turn store all the food you’ve eaten as fat.

• Eat more fruits & Veggies. Doing this will fill you up, and is much healthier than the traditional party snacks.

• Limit the sweets. Sweets are a temptation for many during the holidays. Allow yourself a cookie, a piece of pie or whatever your favorite dessert is but it will need to be compensated for later. Reduce your caloric intake to make up for it and burn those extra calories by exercising.

• Don’t go to a party hungry. Before you go, eat a healthy snack that is high in fiber and protein such as Greek yogurt with fruit and flaxseed or a high fiber protein shake. This will help you not crave appetizers or snacks when you get there.

• Use a small plate. Smaller plates can stop you from getting so much. Just don’t make several trips to get more! Try to stick to one serving.

• Don’t over indulge on the alcohol. Stick to a light beer or 1 glass of wine instead of heavy eggnog. After that, stick to drinking calorie free drinks such as water, tea and coffee – not soda.

• Don’t allow others to sabotage you. There is always someone who will want to sabotage your healthy eating plan. Remember, you are not trying to please them, more importantly; you are on your way to a healthier lifestyle!

• Focus on socializing. Try not to stand around the food while engaging in conversation. Go to a room without all the snacks and focus on having a meaningful conversation. It will be much more rewarding.

In conclusion, if you can follow these tips you will survive the holidays without gaining the extra pounds like you may normally do. What an awesome way to start the New Year – feeling better and looking better!

The Top 5 Foods That Can Help Lower Cholesterol

There are many benefits of eating a healthy diet, but many people don’t realize the importance of eating heart healthy foods that can help prevent high cholesterol levels and help lower cholesterol in those who have high cholesterol. A few simple tweaks to your diet can help you stay off cholesterol medication. These are the top 5 foods the Mayo Clinic recommends to maintain healthy cholesterol levels: 1. Oatmeal, oat bran and high-fiber foods – Whole oats contains soluble fiber which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Consuming 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. Steal cut oats or whole oats, not quick cooking oats will give you what you need. 2. Flax seed or flax oil - In reducing the risk factors of coronary heart disease, recent research has shown that flaxseed's high Omega-3 fatty acid and its soluble fiber content have helped to reduce serum triglycerides and blood pressure. It can also reduce the hardening effects of cholesterol on cell membranes. 3. Walnuts, almonds and other nuts – They can reduce blood cholesterol and are rich in polyunsaturated fatty acids. Walnuts also help keep blood vessels healthy. Eating about a handful of nuts a day may reduce the risk of heart disease. Just make sure you eat raw nuts without all the salt and sugar. They are a great substitute for croutons or cheese on salads. 4. Olive oil - Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched. The Food and Drug Administration recommends adding two tablespoons of olive oil a day instead of other fats in your diet to get the heart healthy benefits. Extra virgin olive oil will give you the most benefits. 5. Fish - Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil or omega-3 fatty acids — reduces the risk of sudden death. The highest levels of omega 3’s are in certain fish such as, salmon, albacore tuna, mackerel, lake trout, herring and sardines and halibut. In conclusion, for these foods to be of benefit to your diet, you may also need to make other changes as well such as, radically reducing processed foods, sweets and fast foods. Exercise daily and take necessary supplements that are highly absorbable. As a lifestyle wellness coach, I would be happy to help you get started on your journey to a healthier lifestyle.

Rev up Your Metabolism: Can it be done

Rev up Your Metabolism: Can it be done?


Not all metabolisms are created equal. Some people are blessed with faster metabolisms than some and seem to be able to eat anything without gaining weight. For others, their bodies seem to cling to a heavier weight no matter what they do.

The speed at which your body burns calories is called “metabolic rate.” Your sex, height, weight, genetics, age, lifestyle, and body composition affect your metabolism. Your metabolism plays a significant role in weight management: The faster your metabolism, the more calories you'll burn, and the less likely that you'll be overweight.

Here are a few dos and don’ts for revving up your metabolism:

• There are several opinions about foods that can boost your metabolism but nothing proven. Some studies I have read say that spicy foods can increase your metabolism but only if eaten two to three times a week. There have also been rumors that grapefruit increases your body's ability to burn calories because of its acidity, but there are no studies to substantiate that myth.”

• Don’t skip meals. Skipping meals can actually cause your metabolism to slow down. Denying the body of essential nutrients put your body in starvation mode and through off your metabolism. Eating 4-6 meals a day can speed up your metabolism, as long as they are healthy meals.

• Drink water. Lack of water can slow the metabolic rate just as lack of food can, says John Acquaviva, PhD, assistant professor of health and human performance at Roanoke College in Salem, Va. "Since water is the body's most important nutrient, the liver will turn its concentration to water retention instead of doing other duties such as burning fat."

• Tone Up. Muscle dictates metabolism so the more muscle you have the more calories you will burn – even while you’re sleeping! Muscle is more metabolically active than fat, so replacing your fat stores with lean muscle allows you to maintain your weight much more easily.

• Aerobic Activity can increase your metabolism. Most exercise experts say to do at least 6o minutes of moderate exercise a day such as walking, gardening, or cleaning. Although, if you want to burn more calories, it’s necessary to get your heart rate up. This also is important for your cardiovascular system to stay healthy.

• Adjust your metabolism as you get older. To maintain a stable weight, adjust your caloric intake and physical activity. You may need fewer calories, especially if you decrease your exercise.

In conclusion, eating 4-6 healthy meals a day, staying toned and exercising regularly can keep your metabolism revved up. Also, it will help you maintain a healthy weight; have more energy and live an all around healthier life!

Maximize Your Workout by Proper Nutrition

Eating properly, the right amounts at the right time will optimize your workouts by giving you the energy and nutrients your body craves.

Here are some tips on eating and exercise to assist you in maximizing your workout:

1. Eat Breakfast - If you exercise in the morning, get up early enough to eat breakfast, waiting 2-3 hours for a large meal or 1-2 for smaller meals. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. Eating a large amount before you exercise can leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout

Here are some sample meals that provide protein to help build muscle:

• Steal cut oatmeal with a few berries

• 4 egg whites or 1 whole egg with some chopped veggies.

• 1 whole wheat waffle with 1 tablespoon of natural almond or peanut butter

• Protein, high fiber shake with berries or banana – 8oz

2. Snack healthy – Most people can eat small snacks right before exercise but if eaten to soon before won’t give you added energy but it will help keep up your blood sugar.

Good snack options:

• Apple with peanut butter or almond butter

• Low glycemic protein bar

• Protein and fiber shake

• Handful of almonds

3. Eat after you exercise - To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or a fruit smoothie to provide replenishing carbohydrates.

Good post-workout food choices include: Almonds or walnuts, plain Greek yogurt with fruit, apple with peanut butter or string cheese, or regular meal consisting of lean meat, tofu and vegetables.

• Drink plenty of water – Replenishing your fluids is necessary for optimizing your workout. You need water before, during and after exercise. To stay well hydrated the America College of Sports Medicine recommends: Drink roughly 2 to 3 cups of water during the two to three hours before your workout, ½ cup to 1 cup of water every 15-20 minutes during and 2-3 cups after your workout for every pound of weight you lose during the workout.

Here is a quote from Coach Shannon Wallace: “Train like an athlete no matter who you are. Some people think that athletes are someone that jumps high, runs fast, and can catch a ball. That is a reality-disconnect. We all have the same bio-mechanics—we all sit, walk and stand. We can all train like an athlete. So what are you waiting for?

Workplace Exercise –Burning Calories at Work

Even if you work at a desk all day, you don’t need to take it constantly sitting down. Make fitness a part of your work day. Here are some ways to incorporate exercise into your office routine:

1. Make the most of your commute - Walk or bike to work. If you drive park a few blocks away and walk the rest of the way or park at the far end of the parking lot. Also, take the stairs rather than the elevator, walk briskly or even run a few extra times up and down.

2. Look for opportunities to stand - You'll burn more calories standing than sitting. Stand while on the phone. Better yet, try a standing desk. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices

3. Take Fitness Breaks – Take some time to go to a gym that’s nearby if you can on your lunch break or go for a fast walk around the building. Eat a small protein snack such as almonds or almond butter on an apple before you work out, and then eat a veggie wrap or lean meat wrap with veggies after.

4. Try a fitness ball instead of an office chair - Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you're able to safely balance on the ball. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats, abdominal crunches or other workplace exercises during the day.

5. Keep fitness equipment in your office – Store resistance bands, weights, or if there is room in your office, an elliptical or treadmill. Use arm weights between meetings, while on the phone or any time you can sneak them in.

6. Organize a group to walk with – This will help keep you motivated and accountable.

7. Conduct meetings on the go - When it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.

8. Try a treadmill desk - If you're ready to take workplace exercise to the next level, consider a treadmill with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.

Now that you have some ideas on working in some exercise, make it happen! Commit to do some form of exercise each day and you will not only get in shape, and have more energy; you will find you are more productive. What are you waiting for? Get moving!

Tackling Childhood Obesity

Childhood obesity is a serious problem in the United States. Between 16 and 33 percent of children and adolescents are obese. The recent statistic in Indiana is 29.9 % of children are obese. Consequently, unhealthy weight gain can be contributed to lack of exercise and poor diet. Obesity often occurs in children due to overweight parents. Children who are obese usually become overweight adults - and the cycle continues!

Changing family behaviors is crucial. Rather than singling out children the whole family must make healthy changes. Here are some helpful hints that can help:

• Start small. Gradual changes are easiest to incorporate into your daily routine, and to maintain long term. Start by making a few small changes, such as turning off the TV during dinner, switching from soda to skim milk or water, snack healthy such as apples and peanut butter instead of chips and cookies. Take a family walk or bike ride after dinner once a week. Increase activity each week.

• Set goals. Set realistic, measurable goals for each family member, and then establish family goals. For example, your child's goal might be to eat fruit for afternoon snacks. Your goal might be to take a brisk walk three days a week. The family's goal might be to limit fast-food meals to once a month.

• Recognize triggers. Be prepared for situations that will tempt you to fall back into bad habits. If you're used to eating popcorn at the movies, only bring enough money for admission, or agree that you'll share a small carton of popcorn rather than ordering separate treats.

• Celebrate accomplishment. Frequent rewards can help keep your family motivated. When your child meets a goal offer praise and attention instead of food rewards. When your family meets a goal, brainstorm healthy ways to celebrate your success. You might try a family movie night, a weekend picnic or a trip to a fun park.

• Keep it positive. Focus on healthy lifestyle changes, rather than your child's appearance or a number on the scale. Remember, treating childhood obesity will take some time and dedication to replace bad habits with new, healthier behaviors.

• Be Determined. It takes time to develop and maintain new healthy habits. Encourage everyone to not give up. Do your best as a parent to make it fun and educate on why it’s important to develop healthy habits now.

Making lifestyle changes can be challenging, especially when you're busy juggling the demands of everyday life. If your family encourages and supports each other, then most likely you will beat the obesity cycle. Eventually healthy habits will become routine, and you'll be on your way to overcoming childhood obesity and improving your family's health.

Changing the Inside Out

I have been very impressed with one of my client’s lifestyle transition and how it’s not only changed her life but her two young girls as well. Not only has she changed her eating habits, she has been determined to break the obesity cycle and teach her children how to eat healthier, exercise and take care of themselves.


When I asked Margaret if it was ok to use her testimony, she was very excited because her passion is to help others overcome the obesity cycle and live life to the fullest.

Here is what Margaret shared with me:

I have lost 155 pounds and I have people ask me all of the time how I did it. Most assume that I had the stomach surgery; some think that I have discovered some magic potion that will help them too. The answer is not magic and it is not without change. Changing starts on the inside and then the outside starts to show the progress. It is a decision that you make with yourself and God to take care of your body.

If I had a nickel for every time that someone said to me “I would do ANYTHING to lose this extra 10 lbs”, I would be rich. But when given the opportunity, you find that the statement “anything” has lots of strings attached. “I won’t eat vegetables” or “I can’t survive without my chocolate”. Before you know it, there isn’t much that most people will change.

I died slowly for years convincing myself that my diet was “not so bad”. I had a major wakeup call that caused my thinking to change. I made the decision to start taking care of myself. I decided to love and nurture my body and get the most out of life. I started working with Coach Irene Greiner on Transitions Lifestyle this year because she had the tools that I needed. She works with a plan that helped me to understand what my body needs and what things I should avoid and why I should follow that pattern. Now I design what I put in my mouth to give myself the best nutrition possible and I feel wonderful today!

I took my girls roller skating yesterday and I skated right along with them. My resting days are over. Someday when I am called home I hope that instead of saying “She just didn’t take care of herself”, they will say that I turned my family’s life around. I am so glad that I stopped giving excuses to cover my lifestyle and decided to transition to a new life entirely with much prayer and much dedication.

Margaret has been an inspiration to so many because of her hard work, commitment and perseverance! I hope you also will be inspired to “Transition into a healthier lifestyle too!”

Breaking a Sugar Addiction

Breaking free from a dependency on sugar is much easier said than done. There is an unhealthy abundance of sugar in the American diet. It’s hard to find foods in our stores that don’t add sugar, which is why so many of us are addicted to the sweet stuff and are suffering with several health problems.


Because the roots of sugar addiction are both physical and emotional, you need a combination of physical and psychological approaches. The less you eat sugar, the less you will crave it. If you get withdrawal symptoms, know they will only last a few days and then you'll feel more balanced and energetic than ever.

Here are some tactics that may help you break your sugar addiction:

• Keep sugary products out of your house. Eat enough healthy food to satisfy your hunger. Eat snacks like fruit, carrots, red pepper, cherry tomatoes, dates, and dried fruit to satisfy your sweet tooth. Drink plenty of water, too. Frozen fruit, whole or pureed, makes a delicious alternative to ice cream. Once you have cleansed your system, your taste buds will become more sensitive, and these whole natural foods will taste sweeter and more satisfying.

• Eat three regular meals each day that combine complex carbohydrates (vegetables, whole grains, and fruits), lean protein (poultry, fish, meat, dairy, tofu) and healthy fats (omega-3's, olive oil and other cold-pressed oils). This will help you maintain a steady blood sugar level throughout the day and reduce your sugar cravings. Also, eat a diet high in fiber which will help reduce sugar cravings.

• Take a multivitamin and mineral supplement. Chromium picolinate and l-glutamine can help reduce cravings for some people.

• Get plenty of sleep, sunlight and exercise which can help reduce sugar cravings.

• Learn to identify what’s causing your cravings. Many people turn to sugary foods when they are stressed, bored or tired. Instead, try exercising, meditating or doing something fun that you enjoy.

• Be kind to yourself. To end the struggle with sugar, learn to nourish your body well and respond compassionately to your own feelings.

In conclusion, addiction to sugar has lead to a variety of health problems such as obesity, hypertension, and heart problems to name a few. Overcoming sugar addiction is important if you plan to live a long, healthy life, and want your family to also. If you’re serious, contact me about my upcoming Transitions classes where you will learn how to beat the sugar addiction so it doesn’t beat you!

Have You Taken a Reality Check on Your Health Lately?

How many times have you told yourself it’s time for me to start eating healthier and exercising? So many people talk about making a change but when the reality sets in on how much work it is they give up. They prefer to keep living their lives just as they are, even though they feel tired, stressed and out of shape.

These questions may help you make an honest reality check:

1. Do you believe once you reach a certain size or weight, you’ll be happy?

Have you said to yourself, “Once I reach a certain weight I’ll be happy.” If so, what happens if you never reach that goal weight? Are you therefore, never happy? Or, if you do reach that magical weight, but then realize this has nothing to do with your happiness.

Many people don’t understand that the weight is only a symptom of the underlying problem. However, if you work on the true issue, you’ll be happier and much more likely to care for yourself so that your unhealthy lifestyle is no longer a concern.

2. Do you look for a shortcut or an easier approach to achieve what you want? It takes dedication, commitment, and perseverance to accomplish what is worthwhile. Hard work is necessary to accomplish anything that is vitally significant in your life. First, you need to determine why you want to accomplish a healthier lifestyle. Don’t take the easy way out! Although, it’s tempting when hard work is involved, it will be worth the effort!

3. Do you frequently use excuses to get yourself out of doing what it takes to achieve your goals? So many people just want to talk about making changes but when it comes down to doing the hard work, they prefer to offer excuses as to why they continue to live as they are. Don’t be a victim to your excuses! If you are making excuses you are not ready to make a serious change in your life.

4. Do you consider giving up when you experience minor setbacks?

Everyone experiences struggles, but don’t allow them to prevent you from pressing through. The best way to look at setbacks is to see them as challenges and a part of your progress. If you overcome them, and reach your goals despite of them, your ultimate sense of accomplishment will be much greater than if it was an effortless task.

In conclusion, if you are living an unhealthy lifestyle, be honest with yourself about what you need to do to make changes. Don’t be afraid of making the commitment to change, and don’t just talk about it - do it!

How Much Protein Do I Need?

What is protein? How much protein do we need? Is it possible to eat too much protein? These are important questions for people who want to lead a healthy lifestyle. Protein is a very important part of our diet and can benefit us greatly if we get the right amounts.

What is protein?Protein is one of the basic building blocks of the human body, making up about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all our cells and most fluids in our bodies.

Also many of our body’s important chemicals such as hormones, enzymes and neurotransmitters and even our DNA, are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to replace it daily.

Proteins are made up of smaller units called amino acids. Our bodies cannot produce nine of the amino acids, so it is essential to include all these amino acids in our diets. Animal proteins such as meat, eggs, and dairy products all have amino acids, and many plants have some of them. Proteins from corn, grains, beans and vegetables tend to be of lower quality. That is why vegetarians or vegans need to get their protein from a variety of sources.

How much protein do we need?
The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8 or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, someone weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92grams.

Is it ok to eat more protein than recommended? In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.
In conclusion, protein is an essential part of your diet and consuming the right amounts can help increase energy, weight loss and possibly osteoporosis. Come find out more about eating healthy at my next Transition overviews: August 23rd, at 7pm at River Valley Church and August 31st at Liberty Christian Church. Please RSVP.

What’s Holding You Back From a Healthier Lifestyle?

There are many people who desperately want to lead a healthier lifestyle but are not sure how to get started or are afraid to try because they have failed before. They have tried several different diets, or they keep trying to do the same one, only to end up with the same results and are now even more discouraged. This is usually when they give up and figure their lot in life is to be overweight, and unhealthy.
So what is holding them back from seeking help and moving forward? Here are some of the reasons or excuses I have heard from people:
• I don’t think I can do it
• It’s too hard
• I can’t afford it
• I don’t feel like it
• I don’t have the time

We often do things based on feelings. If we don’t “feel” like it, we don’t do it, even when we know it’s healthier. If we can learn to focus on the consequences verses rewards of not doing something or doing something, then we are more apt to follow through. For example, I don’t always feel like exercising, but I know it’s good for me and I will feel much better afterwards. This motivates me to exercise again, and I now love to do it!

Many times we defeat ourselves before we even get started. We’ve already convinced ourselves we can’t do it so we don’t even try. Setting our mind is one of the most beneficial things you can do. To set your mind is to determine decisively what you will think, what you believe and what you will or will not do. Determine that you will become healthier no matter what it takes and don’t give up!

I have seen many of my clients succeed when they at first lacked the confidence to even try. Once they started they got more and more confidence, while getting encouragement and support from the group and coach, which lead to their success. This wouldn’t have happened if they wouldn’t have taken that step of faith.
I encourage you to take a step of faith and come to my next Transitions overview on August 23rd at River Valley Church in Martinsville. With faith nothing is impossible!

Supplements That May Boost Weight-loss

There are many ads on weight-loss supplements and remedies promising to help you lose weight. Many of these entice those who desperately have tried to lose weight and want a quick fix. No matter how good the supplement or weight-loss remedy may be, these should be combined with eating a low glycemic diet, eliminating bad habits and exercising. Also, before taking any supplements you should consult your physician and do your research.
Here are a few supplements that have been used for weight-loss:
• TLS Core – One of the main ingredients of Core is White kidney bean extract - Inhibits the enzymes that normally breakdown starch into glucose within the small intestine. White kidney bean extract uses a calculated approach to affect the utilization of carbohydrates once they enter the body. As a result, the absorption of glucose from high glycemic, carbohydrate rich foods, such as bread, potatoes, white rice and pasta is inhibited. This gives you an advantage by minimizing the effects of excess carbohydrates that are waiting to be converted into fat within the body.
• TLS Core also contains - Green Tea Extract – According to WebMD, previous animal studies showed that green tea extract increased thermogenesis, which is the generation of body heat that occurs as a result of normal digestion, absorption, and metabolization of food. In previous human studies, the consumption of green tea increased thermogenesis as well as energy expenditure and fat loss in healthy men, suggesting that green tea in liquid or capsule form may be an effective way to aid weight loss.
• TLS Thermocrome with Hoodia Gordonii - is a succulent plant that grows in the Kalahari Desert in southern Africa. Hoodia was used in Africa to help control hunger during long hunts. However, there are no scientifically proven studies to prove that Hoodia is an effective tool for weight-loss, although many claim that it has helped them. It also contains Advantra Z® Citrus Aurantium – it is the only patented Citrus aurantium extract for weight loss and physical performance on the market today. This ingredient serves as an ideal alternative to the herb, ma huang/Ephedra. Citrus Aurantium, also known as Bitter Orange extract, is most commonly used to help control appetite and to support normal digestion. Research shows it promotes a healthy metabolic rate (thermogenesis) without affecting heart rate or blood pressure unlike ma huang/ephedra. It helps the body to build lean muscle, helps increase physical performance by making fat available for energy and stimulates weight loss by promoting thermogenesis.
• Coconut Oil - Coconut oil is has been found in studies to be useful in weight-loss. It is
easy to digest and it assists in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. It also helps in controlling blood sugar and improves the secretion on insulin. There are several other benefits of consuming coconut oil.

This is just a brief look at some of the supplements that have been known to help with reducing weight. If you want to learn more, supplementation information is a part of my Transitions class, along with education on nutrition and exercise. Contact me for more information about my upcoming class in August.

Overcoming Barriers to Fitness

Sticking to a regular exercise routine isn't easy. There are many potential hindrances — time, boredom, injuries, self-confidence, etc. If you are serious about leading a healthy lifestyle, you will not allow these issues to stand in your way. Let’s talk about some practical strategies for overcoming common barriers to fitness.

Barriers No. 1
I don't have enough time to exercise. Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time. Squeeze in some short walks, runs or both throughout the day.
• Get up earlier. If your days are jam-packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you've adjusted to early-morning workouts, add another day or two to the routine and soon you will have more energy and won’t feel good about missing!
• Drive less, walk more. Park in the farthest row of the parking lot or even a few blocks away and walk to your destination.
• Revamp your rituals. Instead of chilling out the whole weekend plan some activities such as bike riding, rock climbing or hiking.
Barrier No. 2
I think exercise is boring. It’s natural to become bored doing the same workout day after day, especially doing it alone. Exercise can be fun if you find something and someone you enjoy.
• Vary your workouts. Rotate among several activities such as fitness classes, running, biking, etc.
• Team Up. Exercise with friends, relatives, neighbors or co-workers. You may even consider hiring a coach or personal trainer.
• Explore new options. Learn new skills while getting in a workout. Check out exercise classes, a recreation center or fitness center.
Barrier No. 3
I’m self-conscious about the way I look. Don’t talk yourself out of working out because of the way you look or your lack of experience. Remind yourself of what a great favor your doing for your cardiovascular health, and over all well being.
• Avoid the crowd. If you're uncomfortable exercising around others, go solo at first. Try an exercise video, or consider investing in a stationary bicycle, treadmill, or elliptical machine.
• Focus on the future. Praise yourself for making a commitment to your health. And remember that as you become fitter and more comfortable exercising, your self-confidence is likely to improve as well.

Next week I will discuss more barriers that may have kept you from exercising. I encourage you to be an over comer and give it a try – what do you have to lose, except maybe some weight and inches!

Cravings – What They Mean and How to Stop

A food craving is your body’s cry for nutrients… not a cry for chips, sweets, soda or any nutrient deficient food. They will only satisfy you temporarily, and will not give you what you need.
Your body needs vitamins, minerals, essential fatty acids, essential amino acids, and so on to function properly. Your brain constantly monitors your blood sugar and your supply of essential nutrients. Cravings such as, sugar cravings, are caused primarily by a deficiency or an imbalance in some essential nutrient.
When you deprive your body of the nutrients it needs, the brain sends a message that we interpret as a strong desire to eat something, such as foods like ice cream or sweets, chips, cookies, salty foods or no telling what.
Cravings that are caused and driven by a need for nutrients are EASILY overcome when the nutrients are supplied. For example, two tablespoons of flax seed has been known to supply enough of the essential omega 3 fatty acids to wipe out a sweet craving in 2 or 3 days.
A craving for salty foods suggests a need for sodium. Substitute by eating celery or cucumber instead of chips. Chocolate cravings may suggest a need for magnesium; and craving meat of any kind suggests a need for B vitamins, and minerals.
Instead of sugary drinks, candy, cookies, chips, etc, supplement with flax seed oil, and/or coconut oil and snack on things like hummus and apple slices, walnuts, almonds and pistachios. Plain Greek yogurt with fresh or frozen blueberries, or celery ribs with almond butter, or a hardboiled egg, all of which are loaded with nutrients will curb your appetite and stop food craving practically overnight.
Food cravings mean that the body has its signals mixed up. When we are exhausted, stressed or blue, we have low blood sugar and/or low serotonin, and the body signals the brain that it needs a pick-me-up. This signal causes a sugar craving or carbohydrate craving, and even caffeine and alcohol craving.
How to break this vicious cycle? To reduce food cravings, the body needs real support — and lots of it. We have seen over and over that eating healthy foods, adding pharmaceutical–grade nutritional supplements and moderate exercise can almost miraculously curb cravings. Your metabolism will heal itself when provided with the necessary nutritional support. If it has been damaged, the process can take some time, but it will happen. The good news is — you don’t have to give up chocolate!
If you need some guidance come to my Transitions Lifestyle class or contact me about one on one coaching.

Don’t Sabotage Your Efforts!

How many of us allow ourselves or others to talk us out of something we have set our minds to do? I have found this is one of the main reasons many of my clients don’t succeed at reaching their health and fitness goals. Not only have them convinced themselves it is too hard, they have allowed others to convince them as well.
One of the ways I help my clients reach their goals is by helping them develop SMART goals. SMART stands for: Specific, Measurable, Action-based, Realistic and Time-line.
• Be specific about the details of your goals, for instance; how and when you hope to accomplish them.
• Measurable so that success can be determined.
• Action-based (behaviors) break down your vision into behaviors you will be doing on a consistent basis.
• Realistic – if your goal is realistic you are more apt to accomplish it. Being successful at achieving one goal will build your self-confidence to move on to further goals.
• Time-line – set a time when you want to accomplish your goals and don’t get discouraged if you don’t make it. Sometimes you have to readjust the goals, but it helps to have a time to aim for.

Keep yourself focused by looking over your progress. Hold yourself accountable and find a coach or friend to also help. Make sure you find someone who will encourage you and not discourage you. So many times clients are excited and ready to change their lifestyle until someone comes along who plants a seed of doubt into them.
Throw away your “excuse bag.” One of the reasons people feel badly about themselves is because they don’t finish what they start. They miss out on tasting the joy of victory because they don’t press pass the challenges that arise.
These are some of the excuses I often hear: “that’s just too hard, I don’t have enough time, I don’t feel like it, I’m afraid, I don’t know how to do that.” I could go on but the list would take too long to write!
Life will throw you many twists and turns but that doesn’t mean you have to give up on your dreams. One thing I tell my clients is; you will only fail if you give up. Instead of looking at the circumstances and thinking this is impossible, keep your eye on the goal set before you, take one day at a time, and most importantly keep pressing on!

Tips to Getting off the Weight-loss Plateau

You’ve diligently worked hard to improve your diet and exercise habits and have been rewarded by dropping some pounds, having more energy and feeling all around better about yourself. But then, for no apparent reason, the scale doesn't budge — even though you're still eating a healthy, low-calorie diet and exercising regularly. You've hit a weight-loss plateau.
Before you allow yourself to quit and get discouraged, you need to realize that it's normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can chose how to respond and avoid backsliding on your healthy-eating and exercise habits.
A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose lean tissue (muscle). When you lose weight, you lose both fat and lean tissue. (The notion that overweight people have a slower metabolism is a myth. In general, the higher a person's weight, the higher the body's metabolic rate.) Your weight-loss efforts result in a new equilibrium with your now slower metabolism. (MayoClinic.com), this means that in order to lose more weight, you need to increase activity while eating a low glycemic diet. Using the same approach that worked before can maintain your weight loss, but you will not lose more weight.
If you’re not satisfied with your weight and are committed to lose more, here are some tips that may help:
• Reassess your habits. Look back at your food and activity records. Make sure you haven't slacked off with your eating and exercising. This is where journaling is important.
• Do a 7 day detox. This is a fruit and vegetable cleanse. Detox removes toxins and cleanses your palate so you don’t crave carbohydrates, sweets or fatty foods. It will help you get back on track.
• Vary your exercise routine. If you’re coming to the gym and you’re doing the same thing every time, change your workout. Also, increase the amount of time you exercise by an additional 15 to 30 minutes. You may also increase the intensity of your workout. Of course, additional exercise will cause you to burn more calories and increase muscle mass. Remember, muscle dictates metabolism.
• Drink more water. If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. It’s recommended to consume about half your body weight in ounces of water.
Plateaus can be discouraging, by making these adjustments, getting some support and education from an experienced coach can get you on the right track. Consider coming to my next Transitions Lifestyle overview May 31st, 7pm at Foxcliff South Clubhouse. You will learn how not to diet, but how to eat for life! Please RSVP.

The Dangers of Crash Dieting

Many turn to crash dieting when they need to lose weight and want to lose it quick! Many will fast for a day or two and think they solved the problem. Or, they chose whatever diet they find that they believe will do the trick. No matter what diet you try, you lose only a few pounds and then gain back more than what you started with. Only if you knew how disadvantageous crash diets can be in the long run, would you think otherwise!
Here are reasons why crash diets are dangerous:
• Weakened Immunity If the body is not provided with the right nourishment, its immunity gets weakened. A person is much more likely to contract infections and diseases, due to this. Therefore, going on a crash diet is like giving an invitation to all kinds of infections and diseases.
• Lack of Energy One of the dangers of crash dieting may cause lack of energy in a person. Extreme fatigue, dizziness, inability to concentrate or focus, all these are commonly experienced by people who are on a diet. These conditions can adversely affect the work performance and keep a person from exercising.
• Weight Gain Yes, crash dieting can actually lead to weight gain. Reason being that when the body receives lesser calories, it starts relying on the stores of fat and energy that are already there in it. This means that the metabolism of the body becomes slow and thus, a person is not able to eliminate fats quickly, leading to weight gain.
• Diseases and Adverse Health Conditions One of the dangers of crash dieting is that it can have unfavorable effects on your heart health. High blood pressure, risk of a heart attack, and blockage of arteries, are some of the conditions that can develop if a person goes on a diet every now and then. Due to lack of nutrition caused by crash dieting, other health conditions and diseases that can possibly occur. These are; diabetes, osteoporosis, kidney stones, liver failure, high cholesterol, fractures, gallstones and eating disorders.
Looking at these dangers of crash dieting, it can be concluded that this is the last means that you should use for losing weight. If you are really serious about your health and want to attain your ideal weight, educating yourself on nutrition, exercising and changing habits is the key.
Get started by coming to my Transitions Lifestyle overview, May 31, 7pm at Foxcliff South Clubhouse. Please RSVP.

Gluten May Cause Weight Gain

Is there a correlation to weight gain and gluten? As many as 75% of overweight and obese people in the U.S. may be addicted to either carbohydrates or the protein called gluten, which is found in all wheat, rye, barley and oat products.
Large consumption of desserts, breakfast cereals, and pastas can cause extreme amounts of weight gain. A carbohydrate addiction, in actuality is caused by excess insulin, which is released by the pancreas into the blood stream when carb-rich foods are eaten. Insulin signals the body to take in food and, once the food is consumed, orders the resulting energy to be stored in the form of fat. Too much insulin results in an irresistible and frequent desire to eat. (weight.insulitelabs.com/Addiction.php)
Much of the American diet is made up of gluten and many people are now being diagnosed as gluten sensitive or worse, Celiac Disease. You may have heard of Celiac Disease, an extreme reaction to any product containing gluten, a protein found in wheat. Symptoms are watery and bloody stools. The immune systems of those with Celiac Disease are reacting severely to this protein, yet there are thousands of people who suffer milder reactions to gluten and are oblivious to what the cause is.
If you are overweight or obese, there is a good chance you are carbohydrate or gluten-addicted. However, it's not necessarily true that you over-eat, just that you are trapped in the bad habit of always eating the wrong kinds of carbs or gluten- rich foods, while leading a sedentary lifestyle.
Being educated on eating a healthy low glycemic diet can help avoid carb addictions. That is why in my Transitions classes the first seven days is a fruit and vegetable cleanse. This helps break carb addictions, sweet addictions and caffeine addictions. We also recommend no grains for the first few weeks. Many people have found out they are gluten sensitive by removing gluten completely from their diets for a while and feel remarkably better.
Changing habits and re-training your mind is one of the key factors to improving your health as well as, education and support of an experienced Lifestyle Coach. The next step may be to come to the next Transitions Lifestyle overview May 31st at the Foxcliff South Clubhouse, Martinsville at 7pm. Please RSVP.

Parents Play a Vital Role in the Health of a Child

The number of overweight children in America has skyrocketed. Today approximately nine million children over 6 years of age are considered extremely overweight and 54% of American children say they are concerned about their weight. This has occurred over the past three decades and continues to be on the rise.
Obesity is a vicious cycle. Research has shown that overweight parents are the single most predictor of weight problems in children. Parents play an important role in teaching their children to lead a healthy lifestyle. Studies have shown that if both parents are a healthy weight, the child only has about a 7% chance of being overweight. If one parent is overweight, they have a 70% chance of being overweight. If both parents are overweight, that risk increases to 80%.
Parents play a vital role in the health of a child. If home cooked, healthy meals are prepared on a daily basis, this makes a huge difference on how a child eats throughout his life. Also, if healthy snacks such as: fruits, vegetables, whole wheat crackers, yogurt, etc. available, then that is what the child will eat. Instead, if candy, soda or chips are readily available; these are what the child will get in the habit of eating.
Also, if parents are active and regularly exercise or take their children to do family activities, this will also become a healthy habit. Children form habits at a very early age so taking your children to do active things early on is very important. When our children were babies we put them on our backs and enjoyed taking hikes often. This was fun, and since then they have always loved hiking.
As a parent, overcoming your own unhealthy habits will contribute to the habits of your children. Genetic makeup may predispose a child to being overweight but the child’s environment is the greatest contributor.
Many times I hear my clients in my weight-loss classes say after they’ve changed their diets and added more healthy foods; their children also ate healthier. At first they did not believe they could change their family’s food dynamics, but when they took the initiative and set the standard, they saw a change. It’s not always easy to talk your family into trying different foods, but if you can get creative and not give up it will be worth it!

Giving up Soda Can improve Your Health

Do you know the extent to which drinking carbonated, caffeinated, sugared, or artificially sweetened beverages harms your body? Many people have consumed sodas for most of their lives and cannot even fathom giving up their favorite soft drinks. But after reading all the negative effects sodas have on our bodies could cause you to reconsider.
Here is a list of several reasons why you should consider giving up soda to improve your health:
• No nutritional benefits in soft drinks. Soft drinks generally consist of filtered water and refined sugars. Yet the average American drinks about 57 gallons of soft drinks each year!
• Weight gain and obesity are linked to soda consumption. The relationship between soft drink consumption and body weight is so strong that researchers calculate that for each additional soda consumed, the risk of obesity increases 1.6 times. Also, surprising but true, studies have tied consumption of diet soft drinks to obesity. This is for those drinking 2 or more daily servings.
• Diabetes- Drinking soda not only contributes to making people fat, but it also stresses the body's ability to process sugar. Some scientists now suspect that the soft drinks may help explain why the number of Americans with type 2 diabetes has tripled from 6.6 million in 1980 to 20.8 million today.
• Weakened bone and osteoporosis – Many experts believe that the acidity of colas may be weakening bones by promoting the loss of calcium.
• Kidney damage - If you're wondering how soft drinks cause kidney stones, it's due to the acidity and radical mineral imbalances. Your body must buffer the acidity of soft drinks with calcium from your own bones. As this calcium is eliminated through your urine, it slowly forms kidney stones.
• Impaired digestive system – Soda is the most acidic beverage you can buy. Why does that matter? Before the acidity of soft drink reaches the stomach it passes through all the other organs involved in the digestive system which causes an abnormal acidic environment. The linings of the mouth, pharynx and esophagus are highly sensitive to acids. The phosphoric acid present in soft drinks competes with the hydrochloric acid of the stomach and affects its functions. When the stomach becomes ineffective, food remains undigested causing indigestion, gassiness or bloating. (emedexpert.com)
These are only a few reasons to give up soda. If you desire to feel better, have more energy and take up less space, removing soda is one of the many ways to do this. In my classes, I recommend a detox to help the cravings of soda and remove toxins. Contact me if you need some coaching to help you get on the right track.

Eating Low Glycemic

One of the most important aspects of your lifestyle changes that you need to consider when striving for "Optimum Health" is to eat correctly. I highly recommend learning how to cook low glycemic and eat lower glycemic foods if you want to lose weight and lead a healthier lifestyle.
What is the GI Diet?
GI stands for Glycemic Index and is a measure of the impact of food on your blood sugar. Foods with a high GI tend to quickly raise your body's blood sugar levels; by contrast foods with a low GI will raise them more slowly and over a longer period.
Eating lots of high GI foods has two disadvantages:
• The rush of energy given by high GI foods does not last and is soon followed by an energy lull. So you get hungry and want to eat more.
• After eating high GI foods you will have a lot of readily available energy in your blood. Your body will use this energy first rather than body fat. This makes it harder to lose weight.
By eating meals that are low GI you will feel full longer and your body will be satisfied. Whereas, eating high GI foods such as white potatoes, corn or white bread, your body does not get the nutrients it needs and you will feel hungry much sooner. On the GI diet your desire to snack or over eat should be greatly reduced, therefore by eating fewer calories you can control your weight.
Here are some examples of low GI meals I like:
Breakfast:
• Two egg white omelets with spinach & feta cheese, or any veggies
• ½ cup plain Greek yogurt with ¼ cup fruit and 2 tblsp granola (less than 7 grams of sugar)
• 1 Cup of steel cut oats with 1 tblsp of honey, and ¼ of berries
Lunch:
• Taco Salad: Romaine lettuce with 4- 6 ozs, (8 ozs for men) of lean chicken or turkey, ¼ cup canned black beans (rinsed & drained), ¼ cup diced avocado, and organic salsa
• Veggie burger on a whole wheat wrap with 2 tblsp of hummus, tomatoes and lettuce
Dinner:
Balsamic Salmon: 6 (5 ounce) salmon fillets , 4 cloves garlic, minced, 1 tablespoon white wine, 1 tablespoon honey , 1/3 cup balsamic vinegar 3 teaspoons Dijon mustard , Pepper & dash salt if desired, 1 tablespoon chopped fresh oregano. Cook sauce in sauce pan until thick. Pour over salmon sprinkle oregano, and bake at 400 degrees until tender.
If you would like more low GI recipes contact me. My book on low GI recipes and testimonies will be ready soon!

Transforming Your Mind Will Transform your Body

Transforming your mind is the first thing that must be done in order to lead a healthier lifestyle. Many of my clients cannot seem to make progress because they cannot seem to renew their thoughts. Your emotions are tied to your thoughts, and that is what hinders us from making changes or making progress.
If you examine your undesirable habits closely, you will find that they all have something in common. They all give you some type of feeling that is rewarding to you. Why do people spend hours watching mindless television? Why do people who drink alcohol continue to drink it? They do it because it gives them a certain feeling, in this case, relaxation, stress reduction, or pleasure. Read more: http://www.motivational-well-being.com/developing-habits.html#ixzz1HuIRBGOjny

Many people are emotional eaters. For example, you might overeat and feel bad afterwards, but while you were eating, you probably had a big smile on your face as you stuffed that big piece of chocolate cake into your mouth. It made you feel good at the time and probably brought back good memories that you relate to eating the cake.
This is the main reason why people set a goal of developing a good habit, such as regular exercise, and fail. They associate dreadful feelings to it instead of good ones. So how do we associate good feelings? Just think of disciplining a child. If you want a child to do something without forcing them, you reward them; give them something that makes them happy and feel good. So the secret is to find a way to associate good feelings to the activity you want to develop as a habit. Here are some ways to accomplish this:

• Reward yourself immediately after you’ve taken action. Give yourself something that will make you feel good, something that you normally wouldn’t do. Just make sure it doesn’t contradict the habit you’re trying to create. Don’t reward yourself by binging on fatty foods if your habit is to eat healthier foods.
• Focus on the end result. Why do you want to create this habit in the first place? Think about the results you would get if your habit was already developed and how that would make you feel.
• Think about the consequences of NOT following through. Generate and associate pain to not following through. Imagine where you’d be years down the road.
• Think about what feelings you’re looking for and find other things you can do that give you the same feeling and combine them. For example, if the habit you’re trying to create is to workout everyday and the feeling you get is a feeling of power and confidence and you happen to have a particular song that when you listen to gives you that sensation, listen to it while you workout.
There is much more to say on transforming your mind to lead a healthier lifestyle, so I will continue this article next week. I invite you to come to my next Transitions Lifestyle Overview, April 7th, 6:30pm at Spirit of Life Church. Contact me if you would like to come and transform your life.

What Are the Benefits of Antioxidants?

There is much in the news about the importance of antioxidants, and how they can not only boost your immune system but fight free radicals in the environment. Studies have shown they may reduce the risk of cancer causing agents, cardiovascular disease, aging and much more.
So first of all what are antioxidants and how do they work? As you may know, every cell in your body needs oxygen to function normally. Sadly, the use of this oxygen produces harmful by-products called free radicals that come from environmental pollution, certain chemicals, chlorine in water, processed foods, food preservatives, smoking, and ionizing radiation. Also, recent studies have shown increased free radical activity following strenuous exercise.
Here are some diseases and antioxidant supplements that may protect against:
• Cardiovascular disease – Findings from some studies suggest that vitamin E, C, and selenium may reduce the risk of heart disease by reducing the LDL-cholesterol oxidation.
• Cancer – Studies have also shown that vitamins E, C and selenium and beta-carotene may protect against some cancers.
• Macular degeneration – Scientific studies report that a daily mix of antioxidants may slow macular degeneration in people who already have the disease. These include extra E, C, beta-carotene, and zinc.
My favorite antioxidant can help with joint pain, inflammation, allergies, healthy cholesterol levels, building up your immune system and more, it is called, OPC3. This powerful antioxidant has Pycnogenol which is derived from a maritime pine bark tree. Pine bark extract is an all natural combination of procyanidins, bioflavonoids and organic acids.
Resveratrol is also a potent antioxidant which contains red wine extract and wild blueberry. It maintains cell health and promotes normal cell cycle activity. It has been shown to have anti-aging benefits.
Of course, if you eat foods rich in antioxidants such as, organic blueberries, cranberries, cherries and dark leafy green vegetables, these will also help you fight free radicals. Unfortunately, you will not get all that you need from even organic fruits and vegetables because of the depleted nutrients in our soil and environmental pollution.
These are only some of the benefits of antioxidants. I suggest doing a search on the internet or talking to a doctor who has training on integrative medicine. Besides doing Transitions Lifestyle presentations, I also do health presentations on supplements. Contact me for more information.
My next Transitions Lifestyle overview will be April 7th at Spirit of Life Church, Martinsville. Please RSVP if you’d like to attend.

Keeping the Weight Off For Life

Is it possible to lose weight and keep it off? Many of my clients ask themselves this question, but doubt it’s possible because they have yo-yoed up and down most of their lives. I am here to tell you it is possible; however the journey required takes time and effort.
Many of my Transitions Lifestyle clients have tried to either lose weight on their own or have tried several other diets, and have not maintained their weight loss. Why is this? There are several reasons. I will list a few that could be your dilemma:
• You were following a temporary solution. In your mind you tell yourself this is temporary. In reality you are not going to eat just vegetables and fruit only or eat prepackaged food or drink meal replacement drinks every day of your life. This is a quick fix and it’s what attracts most people. What they don’t realize is they are hurting themselves more than helping themselves.
• You revert to old patterns. For example, your thoughts focus on failure, your feelings on disgust, unhealthy guilt, and self pity. When you fail, you feel hopeless and helpless. Yet, if you can realize the signs of relapse early on, you will know when you are in the danger zone so you can get back on track. You must assess your situation and be mindful to the warning signs to avoid relapse.
• You become complacent. This happen when you stop doing what you know works and revert back to your old habits. This can happen because you get bored; tired of trying to make changes, or begin to believe you can’t make the necessary changes required for a healthier lifestyle.
• You become confused. You begin to doubt that anything works or will make a difference. You become double-minded. The issues connected to losing weight and leading a healthy lifestyle is doubted and you settle back into your old thinking patterns.
• You don’t have an accountability partner. You keep trying to do it on your own without anyone who will offer support and guidance, or give you that boost you need. Others in your life may discourage or ridicule your efforts.
It’s time to make a lifestyle change! You will then be on your way to not only transforming your body but your life! Transitions Lifestyle is not just for those who need to lose weight but also for those who need education on learning to eat healthy. Contact me if you would like to find out more. My next overview is April 7th, 6:30pm at Spirit of Life Church in Martinsville.

How Low Glycemic Foods Impact Weight-loss

Research has found that eating low glycemic foods not only reduces the risk of diseases such as heart disease, diabetes and cancer, but also can help manage a healthy weight. The opposite is true of high glycemic foods which contribute to obesity and type 2 diabetes.

According to experts, eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. If you are overweight and sedentary, this can be particularly true. Switching to eating mainly low GI carbohydrates that slowly trickle glucose into your blood stream keeps your energy levels balanced which causes you to feel fuller for longer between meals. (www.glycemicindex.com).
So what are low glycemic foods? Here is just a few you can begin to incorporate into your diet:

• Whole grains such as, whole wheat breads that contain complex carbohydrates, wild rice, whole oats
• Low glycemic fruits - apples, grapefruit, berries, etc.
• Vegetables – broccoli, sweet potatoes, cauliflower, etc.
• Legumes – lentils, beans, chickpeas, etc.

I tell my clients the easiest way to recognize high glycemic foods are by their color. For example, white rice, white potatoes, white sugar and white flour. If these are mostly removed from your diet and more vegetables, fruit and whole grains are added, your overall health should improve immensely.

Studies show that diets high in dietary fiber can significantly reduce the risk of several illnesses. Fiber is the number one way to lower the glycemic load. Eating a low glycemic impact diet focuses on eating more high fiber, found in fruits and vegetables, whole grains, and lean protein. It is important to understand the affect carbohydrates have on the body; not remove them from your diet completely.
The glycemic impact is a measure of how a food raises blood glucose levels and elicits an insulin response. The theory of this diet is to increase blood sugar gradually instead of rapidly by eating foods with a low glycemic index. When you eat high glycemic foods, your blood sugar rapidly increases which causes your body to store fat.

In my Transitions classes I teach the impact of high glycemic foods and how to determine what foods are low glycemic. This is most important to losing and maintaining weight-loss. Of course, changing behavior and exercise is crucial for a healthy lifestyle, which are the other two important areas we work on.

The next Transitions overview will be March 14th at 6:30pm at Spirit of Life Church in Martinsville. (Note: The March 10th overview is cancelled). This is a free overview to the public. Please RSVP if you would like to attend.

Why Buy Organic?

How many of you look for organic food in your grocery, but quickly decide against it due to the high prices? Yes, they are more expensive, but after learning how much better organic is, I do what I can to buy as many as I can afford.

First of all what is organic? Natural does not mean organic. Broadly defined, organic is a method of farming and gardening that relies on natural systems and products, and is free of virtually all synthetic and toxic chemicals, fertilizers and pesticides. The United States Department of Agriculture has strict regulations farmers must follow to be certified organic, (Demandorganic.org).

The Environmental Working Group research has found that people who eat the 12 most contaminated fruits and vegetables consume an average of 10 pesticides a day, (foodnews.org). With that short lesson, you should realize the importance of buying organic when you can. Here are some foods you may want to consider buying organic because of the high amount of pesticides:

• Peaches
• Apples
• Bell Peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Kale
• Lettuce
• Grapes(imported)
• Carrots
• Pears
There has been a link to wide-spread human health impacts such as birth defects, diabetes, auto-immune disorders, such as allergies and asthma, and some cancers due to pesticides. Not only does going organic decrease the risks, many studies have shown greater nutrient density in organic foods, and higher levels of polyunsaturated fats (the good fats) in grass-based, organic livestock.
Can washing and peeling help eliminate pesticides? Rinsing reduces but it does not eliminate pesticides. Soaking your fruits and veggies in a veggie wash you make or buy, is important to not only remove pesticides but to clean harmful bacteria’s that can exist on them. Peeling can help, but then important nutrients are lost down the drain in the skins.
In conclusion, buying organic can definitely benefit your health. The less we spend on food, the more we spend on health care. Today, Americans spend almost 20 cents of every dollar managing disease such as allergies, diabetes, asthma, cancer and obesity – and only 10 cents of every dollar on food.

How to Eat Organic On a Budget

Eating healthy is one of the most important things you can do for your health. With grocery prices on the rise, especially organic foods, it’s not always easy on your pocketbook to eat as healthy as you’d like.
I have several different tips that I have found can help you to eat healthier on a tight budget. This may mean that you will need to adjust your lifestyle eating habits so you can do this. It will save you money in the long run on healthcare, not to mention your overall health will improve.
• Make meats, poultry, and fish a side dish, not the main dish. If you are a meat lover there are some many great recipes that have meat such as soups, sauces, crock-pot dishes, etc. Use less meat, but make sure they are lean meats, and low fat sauces and soups which are healthier and go a lot farther.
• Make it from scratch. You can save quite a bit if you make it yourself and it’s so much better for you and your family!
• Cut out process foods and junk foods. A lot of money is spent on boxed this and canned that because it’s convenient. What I teach my clients is to shop around the perimeters of the store and a lot less down the aisles. Get rid of the chips, soda and cookies – you will save money, and trim your waistline too!
• Garden – this will assure you have fresh organic, fruits and veggies that you can also freeze and have in the winter.
• Cook more and eat out less. Fast food can be cheap and convenient but most of it is made out of junk I wouldn’t feed my dog! I recently saw a demonstration with a hamburger and fries from a fast food restaurant that someone had saved for five years to show how the preservatives made them last. They looked like you could have bought them the same day!
• Cut out coupons. Go to www.thriftymama.com for organic coupons or look in your newspaper. Decide what absolutely has to be organic and what doesn’t. Then use coupons matched with sales to save money anywhere possible!

Like many of my clients some of you have fallen in the convenient, microwavable, cheaper trap. Sooner or later you will realize that it’s not worth it! Usually, you have less energy, digestive issues, diseases, etc., that come from such an unhealthy lifestyle. I hope this will help you make the necessary changes in your lifestyle for you and your family. You’re worth it!

Positive Thinking Will Change Your Life

Do you know you have the power to control your thoughts? Your thoughts can work for you or against you, but many of us are not aware of this. When your mind works for you, you are able to accomplish your goals, stay positive and think thoughts that allow you to enjoy your day.
Mindsets are ways we have trained ourselves to think. Many times we are not conscious of the mindsets we have acquired over our lifetime. If we can retrain ourselves to recognize the negative thoughts and replace it with positive thoughts we will be much healthier physically, emotionally and spiritually. I encourage you to train your mind to work for you, rather than against you.
According to the Mayo Clinic, thinking positively may also result in the following health benefits:
• Decreased negative stress
• Greater resistance to catching the common cold
• A sense of well-being and improved health
• Reduced risk of coronary artery disease
• Improved coping ability during hardships
For many of my Transitions clients, their mindsets are the stumbling block to their weight-loss goals. Many times before they even begin the program they start to doubt if it will work for them. They often revert back to their old ways, believing they can never change.
On the other hand, the person who begins the program enthusiastically, and is open to change will start to see the weight drop off. This will encourage them even more, mindsets begin to change, determination sets in and lives are transformed.
We often do things based on feelings. If we don’t “feel” like it, we don’t do it, even when we know it’s healthier. If we can learn to focus on the consequences verses rewards of not doing something or doing something, then we are more apt to follow through. For example, I don’t always feel like exercising, but I know it’s good for me and I will feel much better afterwards. This motivates me to exercise again, and I now love to do it!
Excuses are another thing I often hear from my clients. Here are some of the excuses I hear:
• It’s too hard!
• I can’t afford it!
• I don’t feel like it!
• I don’t have the time!
These can be legitimate to an extent, but they can usually be overcome if we allow ourselves to consider the consequences verses rewards. In conclusion, your thoughts are in your control. Take control and make them work for you not against you. With God’s help, determination and discipline you will lead a much healthier, happier lifestyle!

Are Supplements Worth Taking?

I decided to dedicate this article to some fascinating information on supplements, and if they are worth taking? Many people think all supplements are created equal, I am not an expert on the matter, but in my research, trainings and personal experience, I have found this is far from the truth!
One thing you want to look for in a supplement is absorbability. Many vitamins are sold in pill form and have coatings, artificial colors, hydrogenated oils and fillers that make them very hard for the body to absorb and digest. A supplement that I use is a powder that I mix with water which is isotonic.
All fluids in the body have a certain concentration, which is called osmotic pressure. In order for a substance to be used in the body's metabolism, it must be changed to the isotonic state. When an isotonic substance enters the body, it will be absorbed rapidly. With isotonic fluids, little nutritive value is lost, thus, the absorption of nutrients is highly efficient. An isotonic fluid is nature's own nutrient delivery system.
There are about 40 vitamins and minerals that are essential and must be obtained by diet and or supplementation. These days we can no longer get all the nutrients we need from our foods. Vitamins can help replace them because our body cannot synthesize enough to meet its needs.
Air pollutants, chemicals and other environmental hazards can cause free radicals to damage our bodies. Vitamins and minerals that are high in antioxidants can help fight these free radicals. Also, eating organic fruits such as, blueberries, bilberries, and blackberries, as well as, dark, leafy green vegetables are loaded with antioxidants.
We all know calcium is important for strong teeth and bones, and can reduce the risk of osteoporosis. It can even help maintain healthy cholesterol levels. Women and teens especially need a good calcium supplement.
Vitamin C helps keep our immune system strong. B complex gives us energy as well as decreasing stress and improving mood. Both B and C vitamins are water soluble and are not stored in the body so they need to be replaced daily.
Fat soluble vitamins such as A, D, E, and K, play specific roles in the maintenance and repair of body cells and tissues.
I suggest you do your own research to find the supplements you need, or ask an expert. Of course, combining supplements with healthy eating and exercise is the best way to obtain optimal health.