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Archive for February, 2013

Sleep Your Excess Weight Away and Other Tricks

Sleep Your Excess Weight Away and Other Tricks

Wouldn’t it be nice to go to sleep and wake up the next morning at our ideal weight? While those kinds of results are best left to fairy tales, getting enough healthy sleep can help with weight loss. And there are other weight loss tricks as well that are often ignored.

Sleeping:

The researchers wrote in the commentary, published in the Canadian Medical Association Journal (September 17, 2012), “An accumulating body of evidence suggests that sleeping habits should not be overlooked when prescribing a weight-reduction program to a patient with obesity.”

In two of the studies cited in the commentary, study participants decreased the amount of calories they consumed and either slept 8.5 hours or 5.5 hours. The group that slept less, lost less weight.

Thermogenics (Heat Production):

We have two kinds of fat: white fat (WAT) and brown fat (BAT). The WAT is what we usually store as fat. The BAT on the other hand burns fat when stimulated. Exposing the body to cold temperatures, stimulates the BAT to burn glucose to keep the body warm. And once the fat burning machine is set in motion, it may keep burning fat for a while, even though the cold stimulus is gone. Cold exposure also increases your BAT fat. Ray Cronise from NASA has done research on how to increase the body’s thermal load to lose weight. http://hypothermics.com/home/ . Here are some ways to stimulate the body to burn excess fat through cold exposure.

  • Cold showers:

Start with a comfortably warm shower, and then slowly turn the water to cold. Stay under the cold shower for 2 – 3 minutes. For more benefits of cold showers see http://philanthropy2012.hubpages.com/hub/10-benefits-of-cold-showers

  • Ice packs:

Place an ice pack on the back of your neck for 20 – 30 minutes, preferably in the evening.

 

  • Drink Ice Water:

Drink a liter of ice water first thing in the morning.

  • Eat, Swim, Sleep:

According to Michael Phelps, he eats over 12,000 calories per day when in training. Besides that, he swims and sleeps. Period. So if you work out with incredibly high intensity, in your average 82-degree pool, eat mounds of food and sleep, you’ll have to worry about not getting enough to eat to keep up your energy:) Check out what Phelps eats for breakfast: http://blogs.wsj.com/health/2008/08/13/the-michael-phelps-diet-dont-try-it-at-home/

Why this matters:

Many find that the last few pounds are the hardest to lose. Caloric restriction and exercise just aren’t enough. Ray Cronise found that when you add thermal loading, that is, exposing the body to cold, it is easier to lose those last pesky pounds.

Contact me: 

Many people struggle to take the steps they know they need to take. As a coach I can help you clarify what’s most important and offer support and accountability so you make important changes in your life. Think about the life you could have. To schedule a free coaching consultation, call Edith at 847.913.3900. Isn’t it about time you invested in you and your goals?

Which Diet is Right For You?

Which diet is right for you?

There are many types of diets: diets to lose weight, diets to gain weight or strength, diets for heart health or to control blood pressure, diets for diabetics or to control cholesterol. U. S. News & World Report Magazine ranks the most effective diets that have been studied. Their ranking is based on those diets, where studies are available. Many diets are not on the list. The slow-carb diet that I have followed for the last month is not on their list. That doesn’t make it bad, just that any studies on its effectiveness were not included. In the end, the diet that you can stick to and that achieves the desired result is the one you should follow.

Here are some of the winners among diets:

Best overall diets were the DASH diet and the TLC diet.

Best weight loss diets were Weight Watchers and Biggest Loser.

Best diabetes diets were Biggest Loser and the Dash diet.

Best heart health diets were the Ornish diet and the TLC diet.

For more information go to http://health.usnews.com/best-diet

One of the keys to sticking with a diet is whether you have a support system. Weight Watchers has weekly meetings and weigh ins. It provides support and sharing with others who have the same goals.

Why even a little weight loss matters:

The article “Battling Belly Fat” (AARP Bulletin July-August 2012) states that there are 2 types of fat: subcutaneous fat (under the skin) and visceral or belly fat (surrounding your organs). The bad stuff is the fat surrounding your organs. It is also the easiest to lose and the first to go. “Numerous studies show a correlation between a large waist and a higher risk of death – even among people who are not overweight.” “Visceral fat actually secretes hormones and lipids – such as triglycerides – that are harmful to the body, says David Cummings, M.D., professor of medicine at the University of Washington Medical School.” “A John Hopkins University study of people with large bellies (over 35 inches for women and over 40 inches for men) found the group that ate a healthy low-carb diet lost both more pounds and more belly fat than the group on a low-fat diet.”

Taking it Further:

If you have visceral fat, check out some of the diets mentioned at this link: http://health.usnews.com/best-diet/best-weight-loss-diets. Watch what you eat and start substituting healthier low-carb foods into your day.

Consider keeping an “eating journal”. It’ll help you understand when you eat, especially between meals. What are your eating/snacking triggers? What were you doing just before you felt that sudden hunger even though you ate recently? What emotions were you feeling when you had that snack attack? Did you fill your plate too full and finished every last bite anyways? Just becoming aware can start you on your way to finding healthier behaviors for some of those eating (or drinking) attacks.

 

Contact me:

Many people struggle to take the steps they know they need to take. As a coach I can help you clarify what’s most important and offer support and accountability so you make important changes in your life. Think about the life you could have. To schedule a free coaching consultation, call Edith at 847.913.3900. Isn’t it about time you invested in you and your goals?

Selective Eating for your Health: It’s a Journey – Part III – Addicted to Sugar?

Selective Eating for your Health: It’s a Journey – Part III – Addicted to Sugar?

During week one of my selective eating journey I ran into several challenges and doubts about my ability to stick to a diet. One is worth special mention: withdrawal from sugar addiction.

The diet I have chosen to follow is the slow-carb diet described in the book, “The 4-hour Body” by Timothy Ferriss. I am working on eliminating foods from my diet that are quickly converted to energy in my body, such as cereal, breads, pasta, and of course sugary items such as candies, soda and the like. I didn’t feel well and someone suggested that I might be suffering withdrawal symptoms from sugar addiction. So I researched it. Here is what I found.

Sugar Addiction Symptoms

From the website http://lifestyle.iloveindia.com/lounge/addiction-to-sugar-555.html

  • If ever you manage to go a day without having sweet nothings, you start obsessing about the same.
  • Whenever you feel sad, you start eating foods with high sugar content.
  • You become defensive when somebody suggests that you are having too much of sugar.
  • You cannot go even a single day without having something sweet to eat.
  • You cannot sit for too long without munching on ‘sweetables’.
  • You eat high-sugar foods like candy, chocolates and cakes every day or even too many times a day.
  • You often feel lethargic, moody or depressed.
  • You start feeling uncomfortable around the same time every day and your answer to this is grabbing a high-sugar snack.

From the website http://www.webmd.com/diet/ss/slideshow-sugar-addiction

Sugar fuels every cell in the brain and influences brain chemicals, too.  And overloading on sugary foods may alter the brain receptors that regulate how much we eat. In laboratory studies, rats that binged on sugar had brain changes that mimicked those of drug withdrawal. In humans, just seeing pictures of milkshakes triggered brain activity similar to what’s seen in drug addicts.

Sugar Withdrawal Symptoms

From the website http://www.wikihow.com/Get-Through-Sugar-Withdrawal

Sugar cravings are the simplest of the many different sugar withdrawal symptoms, which can include headaches, lethargy, emotional distress, anger and even nausea.

From the website http://lifestyle.iloveindia.com/lounge/addiction-to-sugar-555.html

One of the clearest signs of sugar addiction is that you feel incredibly uncomfortable when you try to cut back your sugar intake. You may experience uncomfortable sensations like nausea, fatigue, headaches, irritability, anxiety, and moodiness – these are all withdrawal symptoms, which simply means that your body is craving a substance it is used to having.

Do’s and Don’ts

The advice on what to do to curb sugar addiction is quite varied, but it is clear that some withdrawal symptoms will need to be endured. But stabilizing blood sugar levels has many health benefits, including reducing risks of obesity, heart disease and diabetes.

Don’ts Do’s Reason
Don’t skip breakfast Eat a protein laden breakfast within an hour of waking Protein stabilizes blood sugar.

By eating soon after waking, the body doesn’t go into starvation mode.

Don’t drink diet sodas Drink plenty of water Diet sodas cause the liver to spend time on eliminating bad stuff instead of burning fat.
Don’t go cold turkey Eliminate sugar and highly processed foods gradually Rapid withdrawal is likely to cause cravings that willpower can’t overcome.
Don’t eat snacks between meals Eat a meal about every 4 hours Eating regular meals is healthier than the many tempting snack foods that are laden with sugar or fats

Call to Action:

Some say we take better care of our cars than our bodies. Yet we can buy a new car, but we only have one body. Don’t you want to feel healthy and fit for as long as possible? A little investment in healthy eating habits can make a big difference in how you feel.

Taking it Farther

The website http://www.beyonddiet.com/Landing?rdrtrk=3288843

has an introductory video with lots of good advice, including the 5 foods to avoid eating: orange juice, sugar substitutes, breads (breads, muffins, cookies, cereal, and even pasta), hydrogenated butter substitutes, and processed soy products. Go to the website and hear what Isabel has to say about these “bad for you” foods and what to eat instead. If this advice appeals to you, her diet plan and her many easy recipes may be worth investing in.

Contact me:

If you have trouble following a diet and sticking with it, call Edith at 847.913.3900 for a free life coaching consultation.

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