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.