Fiber and Weight Loss

Fiber and Weight Loss

When it comes to weight loss, fiber is a very important macro-nutrient to consider. Most people, particularly Americans, don’t eat enough fiber. According to Web-MD, women should eat 25 grams of fiber per day, and men 38 grams. The Web-MD article didn’t specify height/weight standards for their recommendation. The Mayo Clinic’s article doesn’t provide this standard either, but it does suggest that people age fifty and over require slightly less fiber, 21 grams for women over age fifty, and 30 grams for men over age fifty.

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Fiber comes in two forms, soluble and insoluble, and both fibers are necessary for health. Soluble fiber dissolves into water, while insoluble fiber does not. Both forms are best received from fiber-rich foods, but supplements can also be taken. Fiber rich foods include whole grain breads and pastas, whole grain couscous, fibrous fruits and vegetables, and legumes including beans and peas. Supplemental fibers include psyllium and apple fiber, although the fiber of the elephant yam, called Glucomannan, is becoming quite popular. Most plant based foods contain both soluble and insoluble fiber. One of my favorite sources is chia seeds, with basil seeds coming in a close second place.

Chia seeds have been eaten for hundreds of years, but they didn’t become a part of the American experience until 1982 when the first Chia Pet was introduced, and even then their only value was that of a novelty. In recent years, chia seeds have begun to work their way into popular health food consciousness.

Chia seeds are a source of complete fiber, meaning they have both soluble and insoluble fiber. When chia seeds are added to water, their soluble fiber absorbs water, creating a cushion of gel around the seed. The chia seed hull is insoluble fiber. Because of their ability to absorb water and turn it into a gel, chia seeds are used in baking recipes to replace oils, thus creating low-fat varieties of baked cakes and brownies. However, when eating low-fat products made with chia seeds, it’s best to bake your own rather than purchase processed commercial products. Luckily, there are several websites and video tutorials on the internet to help you.

When adding fiber to your diet, do it slowly so you give your body a chance to adjust. Also, be aware that some fibers can affect the absorption of prescribed medication. If you are taking supplemental fiber, one way to insure that your medications are not affected is to take your fiber supplement either one hour after or four hours before you take your prescription medications.

All this is very important, but what about weight loss? Eating the right amount of fiber for you helps keep you regular, and helps you feel full longer so you consume fewer calories. Fiber is an important factor for a healthy colon, healthy cholesterol, and good health overall. Trying to use fiber or fiber supplements as a silver bullet for weight loss is risky, because in extreme cases this can lead to other nutrients being less absorbed by the body. Use fiber to help create overall health, and as part of a plan for a permanent lifestyle change, which is the only way to achieve long-lasting weight loss.

My Top Five Personal Development Books for #WorldBookDay

Happy #WorldBookDay!

One of the reasons I love my work as a wellness coach is that personal development is such an integral part of my life and career. In honor of #worldbookday, I have created my own list of personal development books that have been life-changing for me. Here goes:

First, Manifest Your Destiny by Wayne Dyer. This was the first personal development book I ever read, and it really came when I needed it most. My mom had just died, and I was on the edge of despair. I needed some support to allow me to grieve, but to keep me from falling in isolation and depression. Dr. Dyer’s book helped me see that my view of the world was very a choice, and it challenged me to look at old paradigms and to question whether they supported me or just prolonged the pain.

Second, Quantum Success by Sandra Anne Taylor. In a world of books that recommend that you feel good and avoid feeling bad, Sandra Anne Taylor suggests that grief and sorrow need to be honored. If you push them aside in an attempt to just “feel good” they can fester and manifest in all kinds of emotional and physical symptoms. You don’t have to dwell in the negative emotion, that’s not the point. The point is to honor your feelings, process them, and move forward.

Third, The Secret by Rhonda Byrne. The Secret was revolutionary for me, because it helped me see how my spiritual practices had real-world effects. It also helped me to realize that my choices could be seen in the world around me, and that even though we all share this big blue marble, we live in different worlds by virtue of the fact that we have different experiences. The good thing is that we get to change our world anytime we want. When I put the lessons in The Secret into practice, my world did change. It didn’t happen overnight. With consistent application of the principles of this book, my entire life changed in two years. You may look at that and say, “Wow, two years! That’s a long time,” but the time will pass anyway. Why not make some changes for the better now so that your life in two years will be better?

Fourth, Failing Forward by John C. Maxwell. I grew up with a perfectionist for a parent. Life isn’t easy living with a perfectionist, especially when you’re young, because nothing you ever do is right. That is debilitating to a child’s psyche. As an adult, I still feared making mistakes and suffering from criticism. I didn’t realize that the worst criticism of all was really coming from inside my own head. Maxwell’s book helped me realize that mistakes are part of the process, and that failure must be embraced as part of the learning experience.

Fifth, The Five Major Pieces of the Life Puzzle by Jim Rohn. This book is amazing, because it is very practical. Jim Rohn lays down five specific areas of life where most problems lie, and talks about dealing with each one. Reading this book helped me see that the responsibility of my life lay squarely on my shoulders, and if I wanted to change, I could begin by examining one or more of these five areas, and then start making where I stood to make those changes in myself. If you want real-world, practical, and applicable, this is the book for you. It’s one of those books that everyone should read at least once. I read it once a year.

Thanks for reading. I hope you’ll find this list inspiring, and that you’ll examine your own library to see which books are your favorites. Happy #WorldBookDay! 

Weight Loss and Shopping

Weight Loss and the Shopping

Sticking to your weight loss plan while getting your shopping done can be done, and can even be enjoyed, if you follow a couple of simple strategies.

If you are currently on a weight loss program, you know that temptation is a daily battle. Advertising is everywhere, and it doesn’t matter what kind of eating plan you are following, there is bound to be an ad tempting you to eat something you either aren’t eating anymore, or are saving for that cheat day. But the ads are so tempting! They want to make you believe that you want it now. And what's even more tempting are the products themselves. Don't worry. Here are some easy ways to stick to your plan and lose weight without losing your mind.

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The grocery store is a battlefield in the war on weight. And casualties are everywhere. How do you shop while avoiding the foods that aren’t on your plan? Regardless of your weight loss plan, whole foods are probably high priority on your shopping list, and that usually includes produce, meat, and dairy. If you look at the layout of most grocery stores, the produce, meat, and dairy sections lay along the perimeter of the store. The aisles contain the processed foods. So, if you’re avoiding processed foods, just stick to the perimeter, where the whole food can be found, and only go down the aisles that have the specific items you need, such as baby items and toiletries. If you shop smart at the grocery store, you can stick to your plan and continue to lose weight.

The department store is another place where the fight to get you to eat foods not on your weight management plan is being waged. Regardless which store you frequent, all of them have some kind of grocery section, even if it’s just processed packaged food and juice. If processed foods aren’t on your eating plan, then you want to avoid that section of the store. If that’s not possible, then you need a strategy to help you cope with temptation until you become so married to your eating plan that you aren’t tempted any longer.

The best strategy to avoiding processed foods at a department store is to eat and be well hydrated before you go. You already know that you shouldn’t shop when hungry, because you’ll buy things that you want to eat now, even if you don’t look at them until you get home. What should you eat before you go to the store? A good blend of protein and carbs, so you’ll be satisfied for a long time, and you won’t have a sugar crash while you’re shopping. Avoid drinking anything sweet, even if it just tastes sweet (diet soda), before going to the store. Weight loss, if that’s your goal, can be done while still getting your department store shopping done.

The big box store is so common place these days. These stores usually require a membership to shop, and they’re so convenient. You can buy tires and poultry in one stop! And everything looks great, so what do you do? Once again, the best strategy is to eat and be well hydrated before you go out. Because they layout of these stores isn’t as clear cut as a grocery store, you’ll have to be creative as you go down the aisles. If you have to get olive oil, but that’s in the same aisle as the mac ‘n cheese, then don’t feel forced to go all the way down the aisle. Just go as far as the olive oil, and then turn around and go back. If there are several people in the aisle, just be polite and say “excuse me” and turn around. As long as you’re polite, no one will mind. What if they do mind? You can’t help what’s going on in someone else’s day. Just be polite and understanding, and proceed through your day.

Finally, after you check out at most big box stores, there is almost always a deli with pizza, sandwiches, and drinks, all processed and all full of calories. If you have eaten and you are well-hydrated, you should have no trouble walking past these areas as you leave. If you want to, plan to have a healthy snack at home, one that fits in with your weight management plan, of course. Sticking to your weight management plan while at the big box store is possible.

Did I say “finally?” I left shopping malls for last. Shopping malls come in all shapes and sizes. In this case, I’m counting town centers and discount shopping centers, too. These are great, because you can have a day-long excursion, all in one area. But what do you do if you’re on a weight loss program, how do you cope? I think one of the best things to do is the plan your trip to a shopping mall on your cheat day. If you have a shopping mall that has a restaurant that you just adore, then go on your cheat day and enjoy yourself. Don’t just have a meal, have an experience. And feel good about it. You’ve been sticking to your plan, and you are fitting this into your schedule, not yielding to temptation. I think any weight management plan should be 80% nutrition and 20% pleasure. Some people are more restrictive than this, and that’s fine. I favor the good ol’ 80/20.

Shopping while losing weight doesn’t need to be an exercise in stress. Sticking to your weight loss plan while getting your shopping done can be done, and can even be enjoyed.

Whole Eggs for Weight Loss

Whole Eggs for Weight Loss

In his article The 20 Most Weight Loss Friendly Foods on the Planet (authoritynutrition.com), author Kris Gunnars discusses foods that may be helpful to weight loss. His article references specific scientific studies, which is great for those of us who crave documentation. The first item on his list is eggs.

Eggs are a natural, protein-rich food that are also low in calories. A large egg has only 70 calories. They are also the perfect breakfast food. Starting your day with a protein based meal keeps you satisfied longer, and helps your body burn more calories throughout the day. If you want to lose weight, a protein based breakfast is a great place to start.

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For a healthy start to your day, poach your eggs. If you want to liven things up a bit, fill a skillet three-fourths full with water. Add a tablespoon of vinegar to help the eggs hold their shape. Now, here’s where things get crazy. Add a teaspoon of salt and a cup of frozen mixed vegetables to the water. The vinegar will brighten their flavor. If you don’t want to use vinegar, you can substitute another acid, like lemon or lime juice. Bring the water to a boil and add your eggs. Let the water simmer gently for four minutes, then use a slotted spoon to remove the eggs to a warm plate. Sprinkle with salt and pepper, then using the same slotted spoon, top with the mixed vegetables. For a variation, you could drizzle the vegetables with a little extra virgin olive oil. If you’re concerned about using too much, use an aerosol bottle like Misto.

Maybe you’d prefer your eggs fried. Using a non-stick pan and a quick spritz of cooking spray, you could turn the ingredients above into an omelet. Cook the vegetables in the microwave first, according to the package directions, and drain them before adding them to the pan. And you could still drizzle the finished omelet with olive oil, if you cared to.

Not in the mood for an omelet? Spritz a non-stick skillet with cooking spray and place over medium-low heat. In the meantime, cook your vegetables in the microwave according to the package directions. When the vegetables are done, drain them and set aside. Turn your skillet up on high and add the eggs. Wait one minute, and then cover the skillet and turn off the heat for one minute. While you wait, arrange your vegetables on your plate, and then add the eggs. If you prefer your egg yolks runny, turn off the heat and wait 30 seconds. If you prefer the yolks firmer, let stand for a minute and a half.

No matter how you choose to cook your eggs, experiment and have fun with the preparation. Choose the ideal foods for your particular weight loss plan, and enjoy the journey.

16 Ways to Lose Weight

16 Ways to Lose Weight

In her article, 16 Ways to Lose Weight (Health magazine) author Jessica Girdwain features small tweaks that anyone can make which can lead to significant weight loss. The small changes work better than big ones, since people tend to rebel against big changes, even when they themselves have decided to pursue them.

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Out of the tweaks she has provided, the one I think is most important is having breakfast. A small breakfast that includes a balance of protein and carbohydrates is one of the best things you can do, because it boosts your metabolism and regulates your blood sugar levels.

Another tweak is to make better choices in snacks. Have a clear-out of your pantry and get rid of all the high carb, high fat snacks that are keeping you tired and unhealthy. Instead of buying those same snacks, switch to a healthier choice option that has a good balance of carbs and protein, like roasted nuts or kelp crisps. A sweet option might be a protein bar or a cereal bar, as long as it has that good balance of carbs and protein, and is not too high in sugar.

Another tweak is to add more vegetables to your diet. This is easier than it sounds. When making your food, simply add another cup of vegetables to the recipe. The extra fiber will fill you up faster, keep you regular, and provide extra nutrients.

Finally, if you are wanting to add some physical activity to your life, but don’t think you have time to join a gym, try yoga. Get some comfortable, loose fitting clothes and set aside 20 minutes. With practice, you will become stronger and more flexible, and you won’t be shelling out a load of money for exercise equipment that you hang your clothes on.

Small tweaks to your daily regimen can lead to big weight loss.

February is Heart Health Month

February is Heart Health Month

February is Heart Health month, and Herbalife is here to help with products designed to keep your heart beating in tune with your personal drummer. These products address the macro-nutrients associated with heart health. The first macro-nutrient is well known, and that’s water. I won’t talk about water here. We all know we should be drinking it. But if you don’t like the taste of water, and want to drink something to keep yourself hydrated and help you lose weight, too, try Herbal Concentrate Tea.

Fish Oil (Herbalifeline and Tri-Shield)

The first time I remember seeing anything about fish oil was a commercial on television. It was touting the low incidence of heart disease associated with the traditional Inuit diet, which is high in fat. That was so long ago, I don’t remember what year it was.

Omega-3 fatty acids are the compounds from fish oil that provide the benefits. Eating two servings of cold water, fatty fish each week is slightly better than taking a fish oil product daily, but if your diet doesn’t include two servings a week, a supplement is fine. The daily dose of fish oil is no more than 3000mg. You should talk to your doctor if you want to take more than that. Too much fish oil can cause nausea and diarrhea.

Some companies make a krill oil product. Krill is a small, shrimp-like animal from the Antarctic. Krill oil provides many of the same benefits as fish oil, but it also decreases inflammation and makes platelets less sticky, which helps reduce the formation of blood clots. It takes much less krill oil to provide the same benefit as much larger dose of fish oil. Because of this, people who have trouble swallowing pills prefer krill oil over fish oil.

Garlic (Mega Garlic Plus)

Garlic has been used in food and as medicine since ancient times. Garlic is used to help maintain blood pressure and to make blood vessels suppler, which can be useful in slowing the progression hardening of the arteries. Garlic is further used to help reduce cholesterol. There is no unifying medical theory that shows why garlic works, and although the medical community acknowledges the use of garlic as medicine, there is no agreement on its effectiveness.

Garlic is most effective when it’s crushed so that the compounds inside can mix. When garlic is heated above 140F, some of these compounds are destroyed. I love garlic, and I would eat it every day if I could. Of course, I’d be sleeping alone if I did. But everything has its own limits. How much is too much? 3 heads of raw garlic every day for 30 days for a 140lb person would prove fatal to the liver, as well as cause severe anemia.

Nitric Oxide (Niteworks)

Do a search on nitric oxide, and the first results you see are for supplement ads.  Nitric oxide is big business. It was originally thought to be a component of air pollution until its role in the body was discovered in 1980. In 1998, three American scientists were awarded the Nobel prize in Medicine for their research its role in the cardiovascular system. One of those scientists was Dr. Lou Ignarro.
Nitric oxide is naturally occurring in the body. It relaxes and opens the blood vessels.
Nitric oxide supplements supply two amino acids which promote the production of nitric oxide in the body.

All three of these macro-nutrients have other functions in the body besides heart health, including immune system support and memory function. This February, be good to yourself and good to your heart. After all, you can’t beat a healthy heart.

Your Immune System

Your Immune System

Focusing on your immune system is important all through the year, but autumn is when I reaffirm my focus on my immune system and on my health. Lots of things happen at this time of year. The holidays start to roll around, with harvest festivals culminating in Halloween with its special foods and candy, especially candy. Then Thanksgiving comes in with its special foods and desserts, especially desserts. Finally, the Christmas season looms large, and whether you’re Christian or not, this holiday comes equipped with its own foods, desserts, and drinks, especially drinks. Eggnog anyone? Or, if you’re Puerto Rican, coquito. Oh, and let’s not forget New Year’s Day, with its own drinks and foods.

Holiday shopping crams adults into shopping malls and stores. School crams kids together in the halls of learning, and in both cases, bacteria and viruses spread fast. Add lack of sleep and eating over-processed foods to this unholy mix, and you have an immune system that’s set up to fail.

What do you do to help keep yourself in top condition during this time of the year? I recommend focusing first on nutrition. It’s easy to reach for a doughnut or candy during this time of year. They’re all over, and by no means am I suggesting that anyone abstain from them. But starting off the day with a nutritious meal is key. How about a Formula 1 shake from Herbalife? It’s nutritious, fast, and delicious. Adding the multi-vitamin and Cell Activator to increase nutrient absorption makes this a powerhouse meal.

What to do next? If you have to go out into the crowds, whether shopping or in school, then you’ll want to be protected from the inside out. Support your immune system with Rose Guard and Schizandra Plus to give your body the antioxidants it needs, and use an alcohol-free Hand Sanitizer to kill germs without damaging your body’s first line of defense, your skin.

Finally, get enough rest. This time of year can be very stressful, and getting enough sleep is critical. But so much activity, coupled with the need to get more done, can make getting to sleep difficult. Sleep Now from Herbalife provides melatonin and a blend of herbs to naturally promote sound sleep.

That’s it. Support your immune system during this critical time of year.