If you have been following the tips in part 1 & 2 than you have more than likely already started to lose weight so let’s add a component that will push this for you a bit faster.
In part 3, we will discuss exercise. Yes, I understand this is a bad word for many of us. So many of you reading this are already thinking; I don’t have time for exercise. Don’t be concerned though, I will make recommendations that everyone has the time for that will make a difference.
Before I get into the recommendations, I want to share that there are two situations I generally recognize with my new clients in regard to exercise. Either they do not exercise at all, or they exercise too much. That is the general consensus that I see all the time. Some people actually hinder proper health or weight loss by too much exercise or the wrong type based on their challenges and obviously we all know that zero exercise does not work either.
I am going to teach you the simple plan that I give to all the participants in my Express Track to Health and Wellness program that works so well for most. The good thing is that this takes less than 20 minutes per day for you.
First pick 3 days per week that you are going to do your anaerobic exercise and the other 4 days I am simply going to ask you to walk. Make sure there is one day in between your anaerobic workout days to allow proper rest for the body. As an example, let’s say you will pick Monday, Wednesday and Friday for your workout and the other days for walking. I would suggest you follow the directions below.
Movement: Use the listed movements 3 days per week.
• Squat with a ball behind your back against a wall while keeping your feet far enough forward so your knees to not extend beyond your toes. Preferably do this bare foot and spread your toes during this time. Do as many as possible in 60 seconds and squat as low as you are able. Repeat this with a 2 minute rest between sets.
• Complete as many pushups as possible in a 60 second time frame. If it is too difficult to do regular pushups do them from your knees. Repeat this with a 2 minute rest between sets.
• Complete as many crunches as possible in a 60 second time frame. Repeat this with a 2 minute rest between sets.
• On the days you are not following the above routine it will be important to walk at least one mile or as much as you can in 20 minutes. If you are in a cold weather area and you do not have a treadmill available, I would recommend stopping at a shopping mall prior to going home at night for this.
With the directions above the 2 minute rest in between your sets is of utmost importance so please follow these directions closely.
You may have noticed that I am not asking you to partake in any intense aerobic activity such as running or a spin class. Those are the general recommendations that simply do not work well for most.
Many in our culture are troubled with adrenal exhaustion and increasing the heart rate can actually worsen this condition. Besides for that, the aerobic activity often breaks down muscle tissue which is so important for maintain proper weight and to maintain our weight loss with aerobic activity, generally you have to continually increase this aerobic activity. It often becomes a very uncomfortable cycle for many.
If you have any questions or concerns in regard to these recommendations, please feel free to post your reply.
Wednesday, May 26, 2010
Wednesday, May 12, 2010
Who Wants to Lose Weight? Part Two
I trust that after reading part one last week you have already increased your water consumption, improved your digestion and are taking a quality multivitamin to assist in nutrient uptake. If you did not read part one, please read this for yourself soon.
In part two we are going to address some of the simple first nutritional steps to assist in losing weight.
It is always important to include all your macronutrients at every meal. Your macronutrients are your proteins, fats and carbohydrates. If you leave any of these out from your snack or meal this will likely lead to a poor conversion of energy in your body and ultimately lead to cravings and the need for more food. The unfortunate reality is that this often leads to some poor quality of snacks or stimulants to “quick fix” your energy.
In regard to protein, it has been shown that increasing dietary protein intake to an amount that equals 25% of total calorie intake facilitates weight loss and white adipose tissue reduction in persons afflicted with obesity. When consuming your protein, be sure to include a source that is as close to natural as possible and use processed proteins only in a pinch. Flesh protein itself is a great source but you want to be sure to use grass fed, free range, wild caught and organically fed as much as possible. If it is difficult to find this high quality in the area you live, please visit www.DepkeWellness.com and click on the Preferred Health Partner page. There you will find links to Blackwing Meats and Vital Choice Seafood, for the highest of quality you are looking for. I just received my shipment of Vital Choice Seafood yesterday at my home and I cannot wait to sink my teeth into the salmon that is out of this world.
You could also include eggs, nuts, seeds, nut butters and raw cheese. The best protein source nuts would be almonds, cashews and peanuts (peanuts are actually a legume). Seeds are best when sprouted due to the fact that this will increase the protein content and in regard to eggs, please use free range and organic. When using dairy as your protein use raw if available. You can actually purchase raw cheese at markets such as Whole Foods and if you live in California, raw dairy is available in many local markets. For more information on raw dairy go to www.RealMilk.com.
As far as fat is concerned, you do not want to exclude this macronutrient. I know that our culture has been fat phobic for about thirty years but my question is, “How’s that been working for us?” The reality is that since we have reduced fat consumption in our culture, we have actually gotten fatter. Please use health fats such as avocado, raw nuts, raw seeds, coconut oil, raw butter, olive oil and when cooking your eggs, cook sunny side up to hold maintain the integrity of the fat in the yolk. It is also best to consume your fat raw due to the damage created by heating fat. Definitely stay away from cooked vegetable oils since the heat will damage the molecules and create hydrogenated oils.
Now with carbohydrates; if you really want to lose weight, you will only eat low glycemic carbs. Understand that the trigger for weight gain is insulin and insulin is increased when we consume high glycemic carbs due to the fact that this raises blood sugar levels. Blood sugar stability is such a key to optimal weight and the consumption of low glycemic carbs along with proper protein and fat will assist in maintaining optimal blood sugar stability.
So for carb consumption, I would recommend including an above ground vegetable with every meal, since the above ground veggies are typically lower on the glycemic scale. Replace the bread on your sandwich with a large romaine lettuce leaf and create a wrap. Instead of pasta, steam some green beans or use spaghetti squash as the vehicle for your favorite pasta sauce with grated cheese.
I would recommend restricting any flour products and even fruit when you are trying to loose weight. Yes, I know, there are a lot of nutrients in fruit, but there is also quite a bit of sugar that challenges the blood glucose. If you do have an occasional flour product or fruit, be sure to eat it directly with added fat, as the fat will slow down the release of glucose.
These tips along with what you implemented last week should get you well on your way to the weight loss or general health that you are looking to achieve. Next week in part three we will address some common misconceptions in regard to exercise and weight loss.
If you have any questions or comments in regard to this article please leave them below.
In part two we are going to address some of the simple first nutritional steps to assist in losing weight.
It is always important to include all your macronutrients at every meal. Your macronutrients are your proteins, fats and carbohydrates. If you leave any of these out from your snack or meal this will likely lead to a poor conversion of energy in your body and ultimately lead to cravings and the need for more food. The unfortunate reality is that this often leads to some poor quality of snacks or stimulants to “quick fix” your energy.
In regard to protein, it has been shown that increasing dietary protein intake to an amount that equals 25% of total calorie intake facilitates weight loss and white adipose tissue reduction in persons afflicted with obesity. When consuming your protein, be sure to include a source that is as close to natural as possible and use processed proteins only in a pinch. Flesh protein itself is a great source but you want to be sure to use grass fed, free range, wild caught and organically fed as much as possible. If it is difficult to find this high quality in the area you live, please visit www.DepkeWellness.com and click on the Preferred Health Partner page. There you will find links to Blackwing Meats and Vital Choice Seafood, for the highest of quality you are looking for. I just received my shipment of Vital Choice Seafood yesterday at my home and I cannot wait to sink my teeth into the salmon that is out of this world.
You could also include eggs, nuts, seeds, nut butters and raw cheese. The best protein source nuts would be almonds, cashews and peanuts (peanuts are actually a legume). Seeds are best when sprouted due to the fact that this will increase the protein content and in regard to eggs, please use free range and organic. When using dairy as your protein use raw if available. You can actually purchase raw cheese at markets such as Whole Foods and if you live in California, raw dairy is available in many local markets. For more information on raw dairy go to www.RealMilk.com.
As far as fat is concerned, you do not want to exclude this macronutrient. I know that our culture has been fat phobic for about thirty years but my question is, “How’s that been working for us?” The reality is that since we have reduced fat consumption in our culture, we have actually gotten fatter. Please use health fats such as avocado, raw nuts, raw seeds, coconut oil, raw butter, olive oil and when cooking your eggs, cook sunny side up to hold maintain the integrity of the fat in the yolk. It is also best to consume your fat raw due to the damage created by heating fat. Definitely stay away from cooked vegetable oils since the heat will damage the molecules and create hydrogenated oils.
Now with carbohydrates; if you really want to lose weight, you will only eat low glycemic carbs. Understand that the trigger for weight gain is insulin and insulin is increased when we consume high glycemic carbs due to the fact that this raises blood sugar levels. Blood sugar stability is such a key to optimal weight and the consumption of low glycemic carbs along with proper protein and fat will assist in maintaining optimal blood sugar stability.
So for carb consumption, I would recommend including an above ground vegetable with every meal, since the above ground veggies are typically lower on the glycemic scale. Replace the bread on your sandwich with a large romaine lettuce leaf and create a wrap. Instead of pasta, steam some green beans or use spaghetti squash as the vehicle for your favorite pasta sauce with grated cheese.
I would recommend restricting any flour products and even fruit when you are trying to loose weight. Yes, I know, there are a lot of nutrients in fruit, but there is also quite a bit of sugar that challenges the blood glucose. If you do have an occasional flour product or fruit, be sure to eat it directly with added fat, as the fat will slow down the release of glucose.
These tips along with what you implemented last week should get you well on your way to the weight loss or general health that you are looking to achieve. Next week in part three we will address some common misconceptions in regard to exercise and weight loss.
If you have any questions or comments in regard to this article please leave them below.
Tuesday, May 4, 2010
Who Wants to Lose Weight? Part One
Did you know that you are not hungry to fill you stomach? You are actually hungry to produce energy and if you have not given your body the nutrients needed to produce optimal energy, the trigger for hunger will continue until your stomach is actually full. This is a bad combination for many of us today and in my mind, one of the leading causes of obesity. To learn what you can do to offset this challenge, read on.
There are three substantial first steps in reducing the ongoing drive for food. Staying hydrated, improving digestion and getting nutrients into your body as easily as possible.
Staying hydrated sounds easy but so many in our culture do not achieve adequate consumption of pure water on a daily basis. A good “rule of thumb” is to drink approximately one quart of water for every fifty pounds of body weight per day. I would suggest that the bulk of this water being consumed away from meal time and try to keep your water consumption at meal time to six ounces or less. Remember also to drink your water at meal time no colder than room temperature. These recommendations at meal time are to assist with improving absorption and assimilation of the food you consume. One more tip with water consumption is to sip your water often thru the day rather than gulping down large glasses with long gaps in between each.
To improve digestion I always suggest taking a high quality probiotic and digestive enzyme. Personally I use and recommend to my clients a probiotic called Ba-Co-Flor which I get from Germany. I have used this probiotic in my practice for about a decade with great success. I would suggest that the only downfall with this particular product is that I cannot offer this on the website for ease of ordering for our followers. This can only be purchased through an approved practitioner and without any internet marketing. If you are interested in learning more about this product, pricing or ordering you will have to leave a reply comment to this post and I can discuss this with you personally. If this does not work for you feel free to use your choice of a high quality probiotic to assist in achieving an optimal ratio of beneficial to detrimental bacteria for improved digestion. Another recommendation for my clients as well as another regular practice of mine is the use of high quality digestive enzyme. For this I recommend and use the Depke Wellness Prime Digestive Support and I will share that since the inception of our digestive support we have received rave reviews from our users. You can find this listed on our newsletter or by visiting the Depke Wellness Store at www.DepkeWellness.com.
The other area to address is allowing for proper micronutrient introduction for your body. By this I mean your vitamins and minerals. Since so many individuals in our culture are digestively challenged and are consuming low nutrient level food sources, I would like to share one of the best products I have come along in some time. This would be the Isotonix line of nutritional supplements. Market America's Isotonix supplements are scientifically-advanced formulas designed to give your body the maximum benefit from vitamins and minerals. When you take a daily vitamin or nutritional supplement tablet, your body must work hard for up to 4 hours to digest and absorb the vitamins and minerals. During that process, your body may not absorb enough nutrients to gain the maximum benefit it needs to remain healthy. Isotonix supplements use an isotonic formula to speed nutrients to your body where they are needed most. An isotonic formula utilizes a great-tasting powder formula, that, when mixed with water, minimizes the amount of digestion needed to deliver maximum benefit to your body. Through this effective method, Isotonix supplements provide superior delivery and speed nutrients to your body. You can find this listed on our newsletter or by visiting the Preferred Health Partner Link at www.DepkeWellness.com.
So remember, to start your month long journey to weight loss, stay hydrated, improve your digestion and introduce adequate vitamins and minerals.
If you have any comments or questions feel free to leave a post below and I will answer this personally.
There are three substantial first steps in reducing the ongoing drive for food. Staying hydrated, improving digestion and getting nutrients into your body as easily as possible.
Staying hydrated sounds easy but so many in our culture do not achieve adequate consumption of pure water on a daily basis. A good “rule of thumb” is to drink approximately one quart of water for every fifty pounds of body weight per day. I would suggest that the bulk of this water being consumed away from meal time and try to keep your water consumption at meal time to six ounces or less. Remember also to drink your water at meal time no colder than room temperature. These recommendations at meal time are to assist with improving absorption and assimilation of the food you consume. One more tip with water consumption is to sip your water often thru the day rather than gulping down large glasses with long gaps in between each.
To improve digestion I always suggest taking a high quality probiotic and digestive enzyme. Personally I use and recommend to my clients a probiotic called Ba-Co-Flor which I get from Germany. I have used this probiotic in my practice for about a decade with great success. I would suggest that the only downfall with this particular product is that I cannot offer this on the website for ease of ordering for our followers. This can only be purchased through an approved practitioner and without any internet marketing. If you are interested in learning more about this product, pricing or ordering you will have to leave a reply comment to this post and I can discuss this with you personally. If this does not work for you feel free to use your choice of a high quality probiotic to assist in achieving an optimal ratio of beneficial to detrimental bacteria for improved digestion. Another recommendation for my clients as well as another regular practice of mine is the use of high quality digestive enzyme. For this I recommend and use the Depke Wellness Prime Digestive Support and I will share that since the inception of our digestive support we have received rave reviews from our users. You can find this listed on our newsletter or by visiting the Depke Wellness Store at www.DepkeWellness.com.
The other area to address is allowing for proper micronutrient introduction for your body. By this I mean your vitamins and minerals. Since so many individuals in our culture are digestively challenged and are consuming low nutrient level food sources, I would like to share one of the best products I have come along in some time. This would be the Isotonix line of nutritional supplements. Market America's Isotonix supplements are scientifically-advanced formulas designed to give your body the maximum benefit from vitamins and minerals. When you take a daily vitamin or nutritional supplement tablet, your body must work hard for up to 4 hours to digest and absorb the vitamins and minerals. During that process, your body may not absorb enough nutrients to gain the maximum benefit it needs to remain healthy. Isotonix supplements use an isotonic formula to speed nutrients to your body where they are needed most. An isotonic formula utilizes a great-tasting powder formula, that, when mixed with water, minimizes the amount of digestion needed to deliver maximum benefit to your body. Through this effective method, Isotonix supplements provide superior delivery and speed nutrients to your body. You can find this listed on our newsletter or by visiting the Preferred Health Partner Link at www.DepkeWellness.com.
So remember, to start your month long journey to weight loss, stay hydrated, improve your digestion and introduce adequate vitamins and minerals.
If you have any comments or questions feel free to leave a post below and I will answer this personally.
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Health Coaches, Orange, CA