Book Review: Crazy Sexy Diet

I loved the book and believe you will as well. It’s a quick read, a wonderful host of experts that break down the information without big words.

Give it a listen. Once you are done, I’d love to hear your feedback, please leave in the comments below.

 Book Review: Crazy Sexy Diet  Book Review: Crazy Sexy Diet

 

Next Month book is Cavewomen Don’t Get Fat: The Paleo Chic Diet for Rapid Results Book Review: Crazy Sexy Diet

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Smash The Scale!

 Smash The Scale! You are successful in all areas of your life except this. You step on the scale it makes or breaks your day! It’s time to end this vicious cycle and finally break up with the scale. Let’s enter spring with a new attitude, just as the seasons change so can you. This year, will be the year, you won’t dread putting on your spring clothes, being photographer or even looking in the mirror. I’m want to help 10 women — change their attitude and SMASH THE SCALE!

This program includes:

  • Nutrition program — including a organic, natural supplement line of products.
  • Workout program
  • Unlimited email support
  • Private Facebook group monitor by several health and fitness experts including myself

Ready to get started give me a email me and we’ll get you started. I’m excited to work with you!!

{Day 12} I Can So Pinch An Inch!

Back in the day we could eat what ever we wanted and not gain an ounce. Now it seems like you just walk by certain foods and they adhere themselves to your ass. Am I the only one?? Given the skinny jeans 300x300 {Day 12} I Can So Pinch An Inch! stats by the CDC sadly  today, obesity is the single most important health issue facing the United States. More than one-third of adults and almost 17 percent of children and adolescents are obese.
Not surprisingly, according to a 2010 consumer survey, 55 percent of us are actively trying to lose weight. To better help you understand let’s examine body fat–what it is, what it does, and how different types of body fat are associated with health and disease.

Body fat comes directly from our diet. Body fat is divided into 2 categories.

  • Subcutaneous fat is fat accumulated in the lower body, often visualized as producing a “pear shaped” appearance.
  • Visceral fat is the fat within your belly (not the fat hanging over your belt) and is associated with the “apple shaped”. Visceral fat is also known as central or abdominal fat.

Visceral fat is harmful because it’s very active, causing low-grade inflammation within your body. Visceral fat consists of fat cells that stimulate and secrete a variety of potent chemicals that can activate chain reactions in the body that can cause disease. Visceral fat accumulation is also associated with insulin resistance, which is a primary factor in type 2 diabetes and other obesity-related conditions.

Main causes of visceral fat:

  • Diets: High-sugar, high-processed carb, fatty, high-gluten
  • Lack of sleep: Regularly not sleeping or getting less than 7 hours consistently. i can fall asleep but there are times when I cant’ stay asleep. During those those I’m a big fan of this product.
  • Lack of exercise: Living a very sedentary lifestyle
  • Over training: Moving too much can cause your body to never recover
  • Stress: We’ll talk about this later, but stress your body to produce a hormone called cortisol that cause inflammation
  • Mild allergies: Your body may be allergic to some foods that you are in your diet. Some common allergies include — gluten, wheat, dairy, soy, fish, nuts, eggs or shellfish. You could see a naturopath for a full food allergy panel.
  • Toxins — the body is subjected to over 300 toxins daily. It’s just a fact of life these days. From the fertilizers in food, to a jet flying above your heads are bodies are over run with toxins. Click to learn more I say this not to scare but just to bring awareness. To help eliminate toxins on a daily basis I have 1/4 cup of Cleanse For Life
    Enjoy this 9 min video — that explains the importance of nutritional cleansing and whey protein.


Luckily, there are things that can be done to reduce visceral fat, but not without effort. First, is to lose weight. In one recent study, researchers found that aerobic exercise alone significantly reduced visceral fat by 12 percent. Next, modify any high fat or high-calorie food consumption. Add some whey protein. Whey protein helps to reduce visceral fat as well as helping you to feel satiated. My favorite whey protein is Isagenix Isa Pro. I like to mix it with 1 scoop of Want More Energy orange flavor or put in a blend 1/4 c grapes chopped and 1 TABLEspoon strawberry flavored flax oil add in some cubes, water and then blend.

Today Assignment

  1. Which 2 of the causes of viseral fat you can start to remove or add to your daily life.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed

 

Five Steps to Get Six-Pack Abs Fast

So.. I’m preaching the the choir here. We’ve all sat down with our far share of clients who say I want to be RIPPED I want 6 pack abs. Meanwhile they are slurping down a Katie 4 Five Steps to Get Six Pack Abs Fastfrapsomething or when you asked what they had for lunch they rattle off one of the following:

  • a carb and fat loaded meal
  • nothing
  • salad
  • or some combination of the above

As trainers and fitness professionals we know that six-pack abs are not made in the gym—they made in the kitchen.If our clients want to see definition, to reveal those coveted abs, we’ve been telling them that their diet has to change — they must work to blast away the fat layered on top that keeps them hidden.

I’m sure these are all things that we have said before but something I find hearing it a different helps me to verbalize it differently to clients. You know that ones who are like seriously how can I get a 6 pack! And you tell them and then they are like well I saw an infomercial for tight abs in 10 min. You roll your eyes as you walk away.

Here are five fat-torching steps to help melt away the fat for good, exposing that hidden six-pack.

Step 1: Keep calories low, but protein and fiber high

When it comes to getting lean—as opposed to just losing weight (and muscle in the process)—the quality of your calories matters. The amount of protein, carbohydrates, and IsaLeanProBoxes 300x260 Five Steps to Get Six Pack Abs Fastfat you eat can change how you burn calories and how hungry you are throughout the day. Cutting calories while keeping the percentage of calories from protein high has been shown in studies to help boost metabolism and maintain muscle (that, in turn helps you burn more fat), while keeping you feeling satisfied longer (1, 2). Getting just enough carbohydrates along with fiber also helps you to feel full longer leading to a reduction of calories over time (3).

IsaLean Pro is a great example of a low-calorie meal replacement (290 kcal) with the right amount of high quality protein (36 g), low-glycemic carbohydrates (21 g), and fiber (6 g) to promote fat loss and muscle maintenance, curb hunger, and provide long-lasting energy. Although IsaLean Pro shake is made mainly of undenatured whey protein, it also contains some other milk protein (casein). The ratio of these two types of protein in the shake is ideal for stimulating fat loss and also for preserving metabolically active muscle, which is essential for maintaining a high metabolism.

Whey is the best form of protein to increase fat burning potential and trigger muscle growth, but casein provides a sustained release of protein that inhibits muscle breakdown and encourages fullness. IsaLean Pro offers all the benefits of both types of protein, maximizing fat burning capacity and satiety, and inhibiting muscle breakdown during the hours between meals.

As a busy fitness professional. I use these shakes to help me get though back to back clients and classes. If we don’t have time to microwave our food and eat you know are clients are doing it. These shakes are full meal replacement and they taste heavenly unlike some of the chalky shakes I’ve endured in my past.

 

Step 2: Go for extra undenatured whey protein after workouts and at night

An extra dose of undenatured whey protein after a workout can help stimulate repair and growth of muscle damaged during intense training for maximizing muscle reserves and metabolism. In addition, whey consumed before bed helps to stimulate overnight fat burning and muscle building, and also to take advantage of the benefits of whey in improving sleep quality (4).

Unlike the IsaLean Pro shake, which is a complete meal replacement, IsaPro is made entirely of pure undenatured whey protein concentrate without any other accompanying nutrients. IsaPro can be added anywhere in the diet to boost daily protein intake and provide its fat burning and muscle building powers.

The various benefits of IsaPro in supporting weight loss have prompted its use as the main component of a unique fat-burning cocktail known as “the Bedtime Belly Buster.” Isagenix users have created several variations of this concoction, combining IsaPro with other Isagenix products such as Fiber Pro, IsaCalcium, Want More Energy?, or IsaFruits. In addition to improving sleep quality, the Belly Buster may also support weight loss goals by replacing high calorie late-night snacks that would otherwise sabotage efforts.

Step 3: Cut extra fat calories with calcium

Studies have shown that calcium can play a direct role in body fat reduction because of its ability to increase fat burning, reduce fat absorption, and promote an increase in metabolic rate (7). Taking a dose of calcium for at least seven days has been shown to increase fat burning capacity by 11 percent. Some evidence also shows that calcium can prevent fat from being absorbed in the intestine. Calcium binds to dietary fat and bile in the gut forming a soap-like substance that cannot be absorbed. This insoluble soap is then eliminated from the body, effectively reducing fat intake. In addition to boosting fat burning power and elimination, there’s some evidence that getting sufficient calcium may reduce food intake (7).

Ageless Essentials Daily Pack (AEDP) provides optimal levels of vitamins, minerals (including plenty of calcium), fish oil, and antioxidants in convenient AM/PM packets. The components of AEDP offer a wide variety of health-promoting benefits. The best absorption of calcium occurs when it is consumed over the course of the day, which is one of the reasons that the AEDP AM and PM packets are great. Using AEDP ensures that the body gets optimal calcium to enhance weight loss.

The best thing about these vitamins is that they come in small individual packets, this way I’m not fishing crushed and/or washed vitamin capsules out of my pants or the bottom of my bag.

Step 4: Lose weight through better sleep

Sleep quality and duration predicts weight loss in dieting adults, according to recent research (8, 9). The reason is that insufficient or poor quality sleep upsets the body’s circadian rhythm, adversely affecting many processes including metabolism and appetite regulation. This may trigger an increase in appetite-stimulating hormones, encouraging overeating and stifling weight loss efforts (8). Even losing moderate amounts of sleep can have devastating and wide spread effects on the body. Sleeping less than six hours per night has been shown to disrupt as many as 700 different genes that regulate metabolism, immune system response, and stress response (10).

I use the sleep spray EVERY night and those nights I forget to take it and wake up in the middleBrainSleep 300x300 Five Steps to Get Six Pack Abs Fast of the night I take a couple of squirts and I’m back to sleep — much faster than counting sheep =)

Isagenix Sleep Support and Renewal provides melatonin as a healthy way to promote quality sleep. Melatonin is a hormone produced by the brain that regulates sleep and wake cycles. High levels are released at night to promote drowsiness, with levels dropping off in the early morning hours. Light-emitting screens from televisions and cellular devices can interfere with and suppress melatonin production, disturbing the sleep cycle by increasing alertness and shifting circadian rhythms later. In addition, as people age melatonin production wanes. Using Isagenix Sleep Support & Renewal before bed maximizes sleep quality and duration to ensure weight loss success.

 

Step 5: Intermittent fasting 

Studies on intermittent fasting have shown that it may be more effective for weight loss than cutting calories alone (11). In addition, the Isagenix system, diet vs cleansing Five Steps to Get Six Pack Abs Fastwhich includes Cleanse Days, specifically has been shown to stimulate greater fat loss than a leading heart-healthy diet plan (12). The difference between regular intermittent fasting and Cleanse Days is that use of the Isagenix product Cleanse for Life helps promote healthy weight loss and optimal health through supplementation of potent botanicals. Unlike other cleansing regimens that deplete the body of nutrients with laxatives or diuretics, the botanicals used in Cleanse for Life nourish the body by supporting antioxidant defenses and detoxification systems ~~ you won’t be running to the bathroom!!  (13, 14). Resetting food cravings supports weight loss by reducing the urge to overeat during post-cleanse meals, while keeping muscle ensures maximal metabolic rate and efficiency in calorie burning.

I fast 1 time/quarter to help rid my bodies of toxins.  But I find doing daily cleansing really helps with my energy levels and keeps me from feeling foggy.

If you want to learn about how to use these products for yourself or your clients. Please send me an email.

References

  1. Westerterp-Plantenga MS, et al. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589.
  2. Belza A, et al. Contribution of gastroenteropancreatic appetite hormones to protein-induced satiety. Am J Clin Nutr. 2013 Mar 6. [Epub ahead of print]
  3. Hairston KG, Vitolins MZ, Norris JM, Anderson AM, Hanley AJ, Wagenknecht LE. Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort: the IRAS Family Study. Obesity (Silver Spring) 2012;20:421-7.
  4. Res PT, Groen B, Pennings B et al. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc 2012;44:1560-9.
  5. Chaput JP, Tremblay A. Sleeping Habits Predict the Magnitude of Fat Loss in Adults Exposed to Moderate Caloric Restriction. Obes Facts. 2012;5:561-6. DOI: 10.1159/000342054
  6. Markus CR, Olivier B, Panhuysen GE et al. The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000;71:1536-44.
  7. Gonzalez JT et al. Effect of calcium intake on fat oxidation in adults: a meta-analysis of randomized, controlled trials. Obesity Reviews 2012; DOI: 10.1111/j.1467-789X.2012.01013.x
  8. Calvin AD, Carter RE, Adachi T, Macedo P, Albuquerque FN, van der Walt C, Bukartyk J, Davison DE, Levine JA, Somers VK. Effects of Experimental Sleep Restriction on Caloric Intake and Activity Energy Expenditure. Chest. 2013 Feb 7. doi: 10.1378/chest.12-2829. [Epub ahead of print]
  9. Chaput JP, Tremblay A. Sleeping Habits Predict the Magnitude of Fat Loss in Adults Exposed to Moderate Caloric Restriction. Obes Facts. 2012;5:561-6. DOI: 10.1159/000342054
  10. Möller-Levet CS, Archer1 SN, Bucca G, Laing EE, Slak A, Kabiljo R, Lo JCY, Santhi N, von Schantz M, Smith CP, Dijk D. Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome. PNAS, 2013.
  11. Harvie MN, Pegington M, Mattson MP et al. The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. Int J Obes (Lond). 2011;35:714-27.
  12. Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials. Am J Clin Nutr. 2012.
  13. Ahmad MK, Mahdi AA, Shukla KK et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril. 2010;94:989-96.
  14. Krikorian R, Shidler MD, Nash TA et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010;58:3996-4000.

The Wonders of Apple Cider Vinegar

Apple cider vinegar has been used in many ways for many years.  It has been an important ingredient in numerous home remedies, and it has frequently been used for weight loss.  This simple, inexpensive substance has seemingly endless uses.  Here are some of them:

  • For a cold or the flu, take a teaspoon of apple cider vinegar in water several times a day.  This will help balance the body’s pH, making it a less favorable environment for the germs.
  • Apple cider vinegar is great for getting rid of dandruff.  Applying it to the scalp and letting it stand for 30 minutes to an hour before washing will kill the fungus that causes dandruff.  It also helps soothe an itchy scalp.
  • Diabetics can benefit from taking apple cider vinegar in water once a day.  This has been proven to help lower blood sugar.
  • Apple cider vinegar is often used to relieve sinus problems and ear infections.  Depending on your symptoms, you can drink it, add it to a vaporizer, inhale it, or squirt it in your ear with a syringe and let it drain back out.
  • Digestive problems and diarrhea can be relieved with an apple cider vinegar tonic.  The vinegar soaks up liquid and forms a protective coating in the intestines, and it activates stomach acid and enzymes.  It may also relieve the symptoms of acid reflux.
  • Apple cider vinegar can soothe a sunburn.  You can soak a towel in it at full strength and place it directly on the burn, or you can take a bath in water with one cup of the vinegar added.

* Painful and unsightly varicose veins can benefit from treatment with apple cider vinegar.  Apply it full strength twice a day, and drink two teaspoons in water twice a day.  It may take a month to see results.

* Apple cider vinegar is good for a sore throat.  Gargling with a vinegar and water mixture every hour can help you feel better faster.  But it is important to remember not to swallow the mixture once you’ve gargled with it, because it draws out germs.

* Muscle soreness can be treated with apple cider vinegar.  It can be applied full strength with a small amount of cayenne pepper added, or you can soak in a bath with a few cups of vinegar added.

These are just a few of the myriad ways that we can use apple cider vinegar for health.  Drinking a vinegar tonic each day can improve our health in a number of ways.  We can also apply it topically to rid ourselves of many more aliments.  Stocking up on apple cider vinegar will put the remedy for a variety of problems right at your fingertips.

{Day 23) How Does Body Cleansing Work?

IMG 0503 {Day 23) How Does Body Cleansing Work?

The dark areas are pockets of toxins

Whether out for a run, grilling your favorite meats on a hot summer day, or spring-cleaning the house, our bodies are exposed to over 167 different toxins every day.  These toxins in our environment (exotoxins) and that our bodies produce (endotoxins) have the ability to disrupt the essential biological structures needed for the body to function such as DNA, cellular membranes, and protein. Repeated exposure to various toxins can contribute to adverse health effects in the short-term such as headaches, nausea, and fatigue; and in the long-term can contribute to weight gain and chronic health outcomes.

Detoxification is essential for ridding the body of toxins and preventing their “health robbing” effects. Although all cells have the ability to detoxify toxins, the most important organ for detoxification is the liver–known as the body’s filter and purification system.

Most of you say that you liver can handle the toxin load, but most of the toxins are not processed by the liver because the liver doesn’t know what to do with it. So.. it’s sent to your fat cells.

Fat Cells House Toxins

Toxins enter the liver as either water- or fat-soluble molecules.  Water-soluble toxins are rather easily metabolized and excreted into the urine. Not all toxins make it out of our bodies, some toxins are stored in fat cells where they are protected from the body’s detoxification systems. This protection causes inflammation. Most of us see this inflammation in our mid section.  

Excess fat stores, especially organ-bathing visceral fat, are linked to several diseases such as diabetes, cardiovascular disease, and metabolic dysfunction. The addition of toxin exposure to an overweight or obese individual may only serve to increase these risks (1). We’ve talked about this an earlier session.

Three Phases of Detoxification

  1. The toxin is broken down by enzymes during a several phase process . The breakdown process makes the toxins more water-soluble. More water-soluble, less toxic molecules are easily transported into the blood, through our kidneys, and out into the urine for elimination.
  2.  If we’re exposed to excessive amounts of toxins they could rapidly deplete our ability to make toxins water soluble and protect us from free radicals.
  3. In the final step, toxins in the cells are pushed to bloodstream for elimination.

Proper Nutrition Essential for Detoxification

To ensure optimal functioning of our detoxification systems it is essential to have an adequate dietary intake of vitamins (B vitamins, vitamins C, and E), minerals (selenium, zinc, copper), and other nutrients such as CoQ10 and polyphenols. These nutrients bolster our detoxification defenses either through their roles in phases I, II or III of detoxification or by providing antioxidant support (3). Nutritional support is essential in the detoxification process because some toxins are produced as the result of free radicals. Plus, nutritional support is needed to counteract the oxidative damage caused by toxins.

Plant botanicals including ashwagandha, aloe vera, and turmeric (Cleanse for Life), milk thistle (Product B), resveratrol, and other antioxidant vitamins and botanicals (Ageless Essential Daily Pak) have all been shown to improve detoxification.

Calorie Restriction and Intermittent Fasting Stimulate Detoxification

Although not yet extensively examined in humans, subjecting animals to calorie restriction (CR) or intermittent fasting (IF) has also been shown to increase efficiency of detoxification pathways. The precise mechanisms responsible for the benefits of CR or IF on detoxification are unclear, but it’s thought that these two cleansing protocols “turn on” genes that increase detoxification. By Day 2 of a cleanse your natural source of human growth hormone has spiked and you are in fat burning mode.  Women experience a 1300% increase and men experience a 2100% increase.savage7 {Day 23) How Does Body Cleansing Work?

Additionally, the reduction of fat mass—the primary target for toxin storage—stimulates the release of these fat based toxins into the circulation. Once broken down these toxins enter the bloodstream toxins and are more easily excreted from the body. When the body has the additional nutritional support of amino acids, vitamins, polyphenols, and other ingredients, the detoxification enzymes can perform at peak function.

This isn’t your maple syrup and lemon juice diet. This cleanse supports you nutritionally and you won’t feel hungry or deprived. You also won’t be spending quality time in the bathroom.  I typically do a 2 day cleanse 1x quarter to help my body to rid itself of the toxin load.

The best about cleanse of life is that it’s gentle enough to use every day. So.. I will also take 1/4 cup every evening before I go to bed.

Want to give this a try? Give the Detox and Fuelprogram a try.

Today’s challenge:

  • We talked about body cleansing, the same can be said about life cleansing. Is there anything you need to get rid of? Is there a person in your life that causes you angst? Do you have clutter around you house? What about your gym bag? Today is all about getting rid of the junk that maybe holding you back!

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss

Day 19 — Know Before You Go
Day 20 — Courage and Strength
Day 21 — You Can’t Out Run A Bad Diet
Day 22 — 10 Days To Go!

 

 

 

 

 

References:

1.    Holtcamp W. Obesogens: an environmental link to obesity. Environ Health Perspect 2012;120:a62-a68.

2.    Liska DJ. The detoxification enzyme systems. Altern Med Rev 1998;3:187-98.

3.    Yang YM, Noh K, Han CY, Kim SG. Transactivation of genes encoding for phase II enzymes and phase III transporters by phytochemical antioxidants. Molecules 2010;15:6332-48.

4.    Vinson JA, Al KH, Andreoli L. Effect of Aloe vera preparations on the human bioavailability of vitamins C and E. Phytomedicine 2005;12:760-5.

5.    Kim BH, Hong SS, Kwon SW et al. Diarctigenin, a lignan constituent from Arctium lappa, down-regulated zymosan-induced transcription of inflammatory genes through suppression of DNA binding ability of nuclear factor-kappaB in macrophages. J Pharmacol Exp Ther 2008;327:393-401.

6.    Ahmad MK, Mahdi AA, Shukla KK et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril 2010;94:989-96.

7.    Krikorian R, Shidler MD, Nash TA et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem 2010;58:3996-4000.

8.    Bounous G, Gold P. The biological activity of undenatured dietary whey proteins: role of glutathione. Clin Invest Med 1991;14:296-309.

9.    Sekhar RV, Patel SG, Guthikonda AP et al. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. Am J Clin Nutr 2011;94:847-53.

The Fast Diet from the UK — Seriously??

We all want something for nothing. As Mother always use to say — you can’t get something for nothing.  So.. In the UK the their is a book call The Fast Diet.  The jest of the book is you can eat whatever you want, but still lose weight, and even live longer as long as you employ “intermittent fasting.” The book claims that you can eat whatever you want for 5 days and then fast for 2 back to back days having no more than 500 calories for women and 600 calories for men.
In their book, Dr. Michael Mosley and Mimi Spencer do a fine job building a case for intermittent fasting as a method for better weight-control, improved health, and even longer life. For example, they review the research produced by nutritionist Krista Varady of University of Illinois at Chicago, who was the principal investigator for UIC’s study evaluating Isagenix products. They also discuss the findings of Dr. Valter Longo and Mark Mattson in rodents that show that calorie restriction and intermittent fasting can potentially protect the brain and increase lifespan.
However, the weight-loss plan has had critics putting up their warning signals and for good reason:

  • Eating whatever you want (and as much as you want) has its consequences. One of the biggest negatives is the diet vs cleansing The Fast Diet from the UK    Seriously??endorsement to eat without restraint for five days of the week. The book does provide readers with some healthy eating guidelines, but with the main attraction being Eat anything you want!, Let’s get real we know how the average person will take that, they will  grossly overeat greasy hamburgers, French fries, and sugary sodas as much as possible! Even two days of intermittent fasting can’t undo a lifetime of eating like that.
  • Another problem is potential muscle loss. During intermittent fasting your body it may cause your body to go into a catabolic  state.  Catabolism is fine for the breakdown of fat, but if calorie-deficient bouts are not followed up with the right type of muscle-building protein in the right amount, the result can be breakdown of muscle. Studies have found that during weight loss, a diet higher in quality protein preserves muscle mass more than a diet higher in carbohydrate (2). Research has also found that protein from dairy, such as whey, may be the superior protein for increased fat loss and muscle retention during weight loss (3).
  • Not getting enough macro nutrients . Americans already eat too much, yet do not receive adequate amounts of macronutrients (vitamins and minerals) from their foods for optimal health. Mainly, this is because too many people don’t eat enough fruits and vegetables or may not know how to properly choose foods for adequate amounts of macronutrients. Even those who think they know what foods to eat in combination for better health haven’t fared well in achieving weight loss and improved health. One study compared weight loss groups consuming either fresh, healthy foods for the majority of their diet or nutrient-rich meal replacement shakes and found that meal replacement shakes resulted in more weight loss, better improvement to health biomarkers, and better adherence based on the convenience of the shakes (4).

So, how can you take advantage of the benefits of intermittent fasting without the drawbacks of the Fasting Diet approach that include eating too much, losing muscle, and not getting enough vitamins and minerals? Look to Isagenix for the perfect program that takes the guesswork out of intermittent fasting and how to do it right.

What you get with Isagenix is intermittent fasting fully prepped for as Cleanse Days, which are part of a fully guided system that won’t leave you eating everything in sight one day followed by wanting to eat your arm off the next. An Isagenix system means moderate calorie control on Shake Days and appropriate fasting with nutritional support on Cleanse Days.

The Isagenix system, unlike The Fast Diet, is also backed by clinical data showing that it leads to healthy weight loss, fat loss (without the muscle loss, especially if exercise is included), and better cardiovascular health. The end result is curbed food cravings, successful weight loss and maintenance, preservation of muscle mass, and finally, a long-term lifestyle that will get you healthier than ever before.

What to learn more about the power of cleansing? Read more here.

References

  1. Mosely M, Spencer M. The Fast Diet: The Secret of Intermittent Fasting – Lose Weight, Stay Healthy, Live Longer. Short Books, 2013.
  2. Wycherley TP, Brinkworth GD, Clifton PM, Noakes M. Comparison of the effects of 52 weeks weight loss with either a high-protein or high-carbohydrate diet on body composition and cardiometabolic risk factors in overweight and obese males. Nutr Diabetes 2012;2:e40.
  3. Josse AR, Atkinson SA, Tarnopolsky MA, Phillips SM. Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women. J Nutr 2011;141:1626-34.
  4. Klempel MC, Kroeger CM, Bhutani S, Trepanowski JF, Varady KA. Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Nutr J 2012;11:98.

 

Fighting Processed Food “Bliss”

The “processed-food industry” have most of us hooked on junk food and their large ad campaigns and creative packaging convinces us to eat more hyper-processed foods, more often, every year. Scientists have found the balance of sugar, salt and fat that puts our bodies into the “bliss point” that point where we cant’ resist the taste and can’t get enough of it. They know just how much sugar, salt and fat to add to make it craving more and more.

Tip 1: All meals should include protein. Meals with a higher percentage of protein makes you feel more satiated (full) . Which leads to fewer calories eaten over all.

Tip 2: Make sure you are getting enough. This helps you to feel more full, but also enables you to release the toxins — sorry if this is TMI, but you should be going to the “bathroom” at least 1/day. If you are not check to see if you are drinking enough water as well as what you are eating. If you would like me to take a look at a 3 day food journal. Just send it to me in an email – it doesn’t have to be anything fancy. I will tell you that most people aren’t eating enough and/or dehydrated.

Tip 3: Don’t go more 3 hours without eating. The goal of this is to ensure our insulin levels don’t fluctuate wildly through out the day.  By eating foods like whole grains, and fibrous fruits and vegetables that produce only a steady release of sugars and don’t spike your insulin.

Tip 4: Enjoy something intense. Many people believe that when you are engaging in a healthy lifestyle and eating according to clean eating guidelines, that the food must be bland. There are so many fun spices, herbs and marinades that can make food taste AMAZING!! Plus you don’t need to be a Martha Stewart or Rachel Ray to make it taste great.

Tip 5: Shop the perimeter:  In any grocery store you will see that on the outer aisles (the perimeter) you will see your natural foods ~  fruits and veggies, your dairy and lean proteins. Every thing in the middle is highly processed foods– with the exception of the cleaning and paper goods.

To hear more about this book click here. To purchase the book from Amazon, click here.

Want to get balanced with your eating??  I know I sure did. Like many of you I live a “busy” life. I’m working crazy hours and sometimes don’t have the time to make myself a healthy meal. I know it’s sometimes easier to reach for the highly processed versions of food that we think are healthy because it says so on the label. Instead I’ve turned Isagenix. It has helped to stabilize my blood sugar and give me healthy alternatives when I’m unable to eat whole foods.

You can fight fire with fire—with Isagenix products that are delicious, yet are nutritionally designed to have the exact opposite goal of the products of the big food companies: to get you to stop overeating salt, sugar and fat, and become more focused on balanced eating.

If you have any questions, about how Isagenix products can help you or how to just live a healthier lifestyle I‘d love to hear from you.

Stop Singing The Bikini Season Blues

Spring official starts on March 21st, my fingers are crossed that we are going to start to see a nice warm up. Now is the time to start your fitness spring cleansing!
You declutter your closets, so why not declutter your fitness routine and your eating habits?  Taking these 5 steps will get you reach for bikini season.
Here are a 5 things to do right now to get ready for spring fitness cleansing and achieve that beach-ready body just in time for warmer temperatures.MG 91151 Stop Singing The Bikini Season Blues

  1. Get rid of the junk. Have a stash of cookies, chips, empty-calorie liquid losers aka soda or other tasty processed treats hanging around calling you from another room? Toss or give them away and replace it clean eating healthier alternative: replace them with whole foods, nearly calorie-free treats, veggies, lean proteins, low GI starches and low fat dairy.
  2. Set small goals. While it may be really exciting to set a large goal like running a marathon or going to the gym every day, it can be difficult to motivate yourself to actually achieve that large sometimes overwhelming fitness goal. The solution? Set smaller fitness goals. For example, if your goal is to go to the gym every day, just go to the gym one day a week for three weeks. Once you’ve accomplish that goal, step it up. Decide to go to the gym twice a week for three weeks. Once you’ve accomplished that fitness goal, step it up again. Soon you’ll be going to the gym every day.
  3. Get a Buddy. Making a change can be challenging, but research shows that having an accountability buddy or someone who’s also making the same change can encourage even better results. Find a friend, your spouse or colleague at work who wants to achieve similar goals and ask if they will support you.
  4. Create an Action Plan. To make this happen you need to map out your strategy. I tell all my clients break their goals into 3 stages 30, 60 and 90 days. What are you going to eat, who is going to help you, what will you do if an obstacle comes in your way. What will you do to reward yourself for hitting your mini goals. Breaking a habit means being aware and making conscious choices that are different from what you’re used to. By creating an action plan for, you’re setting yourself up for success.
  5. Mix it up. It’s easy to get into a rut when you’re beginning a new workout routine. In order to keep things interesting and maintain your motivation, consider a few exercises or sports you enjoy. This can make it easier on your body too. For example, if you’re running two or three times a week, consider walking or riding your bike on the other days. Maybe add yoga to keep your muscles flexible.  Mixing up your routine you will begin to shaping muscles you never thought possible.

Bonus — Eat 4-5 mini-meals. When you eat at regular intervals during the day you minimize your insulin spikes. This minimizes the potential of you binging. Each meal you should include at least a protein and veggies. Enough with this having a carrot sticks or nuts and that’s a “snack” not filling enough. Enjoy mini-meals — they won’t make you fat. Have trouble fitting in all these meals? I have some suggestions, shoot me an email or call and I can help you configure a menu that works for your busy life.  

The Girl Friend Project

For the past few months, I’ve been traveling for work and the holidays. My workout schedule and my eating has been all over the place. Have anyone else had the same experience? Come on, I can’t be alone with this.  You woke up on January 1st and you had tight clothes. I’ll raise my hand to that one.

Then you made the resolution that you are going to get back on the wagon. You’ll hit the gym, eat healthy and give up booze, sugar, what kjefferson 1142013 225x300 The Girl Friend Project ever your vices are. You feeling me so far AND THEN here we are ½ way through January and you feel like you are spinning your wheels. You want you to button your pants, you want to take a pic and feel like you don’t need Photoshop or make sure you are on your best side.

I understand you. As I said earlier I had a tough holiday season like most of you and now it’s time to get my milkshake back in order. I’ve a very structured person and without structure I fall off the rails.  I’m ready to get my groove back. Who’s with me?

I have a proposition for you. Let’s get back on track together. Join me for my 30-day Girlfriend Project.

During the Girlfriend Project, you’ll improve your overall health, increase your energy levels and most importantly drop some pounds and inches.  Now I have your interest.

You will go through this program with me. With The Girlfriend Project, you’ll get a:

  • 30 day meal plan – including options for folks who are always on the go
  • 30 day supply of yummy meal replacement shakes*
  • Training videos about nutrition
  • Shopping list lists & recipes that you can personalize towards your tastes
  • 4 week weight training program
  • Weekly functional challenge workouts
  • Incredible support from a private Facebook Group to connect with other participants for ideas and motivation

So.. who’s with me?? The program starts Sunday, January 27th   We’ll have a kick off call at 8pm EST. You want in? Shoot me an email and we’ll take it from there.

*Order the Total Health and Wellness Pak from Isagenix to enhance your results and give you a competitive advantage.

Rules ( I told you I like structure so there have to rules)

  1. Girlfriend project begins Sunday, January 27th and ends February 23rd.
  2. All “before” and “after” photos must show participant holding a newspaper or other publication that shows the current date. Photos submitted without proof of current date will not be considered valid entries.
  3. All “before” and “after” photos must be taken in tightly fitting workout clothes or bathing suit.
  4. “Before” photo must be received by 11:59 PM on Saturday, January 26th. Photos received after this time will not be accepted.
  5. “After” photo must be received by 11:59 PM on Sunday, February 24th. Photos received after the deadline will not be accepted.