OWC Diet Guide

Having a well-planned grocery list gets you in and out of the store quickly and helps you stick to your healthy eating plan.

Organize your food shopping list and fill your grocery cart with the healthiest foods that won’t bust your budget or diet.

SUGAR

Maximum amount of added sugars you should eat in a day are:

Men: 150 calories per day (37.5 grams or 9 teaspoons)

Women: 100 calories per day (25 grams or 6 teaspoons)

Different names for sugar: Sugar, sucrose, high fructose corn syrup (HFCS), dehydrated cane juice, fructose, glucose, dextrose, syrup, cane sugar, raw sugar, corn syrup,

Other sugars fall into the same category often labeled healthy like:  agave, honey, organic cane sugar and coconut sugar

 

CARBOHYDRATES 

50-100 Grams Per Day – This range is great if you want to lose weight effortlessly while allowing for a bit of carbs in the diet. It is also a great maintenance range for people who are carb sensitive.

20-50 Grams Per Day – This is where the metabolic benefits really start to kick in. This is the perfect range for people who need to lose weight fast, or are metabolically deranged and have obesity or diabetes.

When eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically.

 

FIBER

30 to 38 grams a day – Men

25 grams a day – Women between 18 and 50 years old

 21 grams a day – If a woman is 51 and older.

Another general guideline is to get 14 grams of fiber for every 1,000 calories in your diet.

 

PROTEIN

56 grams per day – for the average sedentary man

46 grams per day – for the average sedentary woman

The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

 

PROTEINS

  1. Chicken Breast Skinless
  2. Turkey Breast
  3. Lean Ground Turkey
  4. Top Round Turkey
  5. Eye of Round Steak
  6. 90% Ground Beef
  7. Egg Whites
  8. Egg Substitutes
  9. Tuna
  10. Swordfish
  11. Tofu
  12. Salmon
  13. Crab
  14. Lobster
  15. Low-Fat Cottage Cheese
  16. Lean Ham

CARBOHYDRATES

  1. Sweet Potato
  2. Yams
  3. Squash
  4. Corn
  5. Quinoa
  6. Brown Rice
  7. Wild Rice
  8. Beans/Lentils
  9. Oatmeal
  10. Rice cakes
  11. High-Fiber Cereal
  12. Popcorn (no butter)
  13. Tortillas (whole wheat or corn)
  14. Whole Grain Bread (no high fructose corn syrup)
  15. Fat-Free Yogurt
  16. Whole Wheat Pasta

VEGETABLES

  1. Broccoli
  2. Asparagus
  3. Lettuce
  4. Carrots
  5. Green Beans
  6. Green Peppers
  7. Mushrooms
  8. Spinach
  9. Tomatoes
  10. Peas
  11. Onions
  12. Brussels Sprouts
  13. Artichokes
  14. Cabbage
  15. Zucchini
  16. Jalapenos

FATS TO EAT

  1. Avocado
  2. Sunflower Seeds
  3. Pumpkin Seeds
  4. Cold Water Fish
  5. Low-Fat Cheese
  6. Low-Fat Salad Dressings
  7. Low Sodium Nuts
  8. Olives
  9. Olive oil
  10. Canola oil
  11. Sunflower oil
  12. Flaxseed oil

DRINKS

  1. Water
  2. Water with Lemon & Mint
  3. Detox or Spa Waters
  4. OWC Vanilla Slim Shake Gluten Free
  5. OWC Chocolate Slim Shake Gluten Free
  6. Mint Tea
  7. Almond Milk/Soy Milk/1% Reduced Fat Milk
  8. Perrier, Sparkling Water Plain
  9. Shaken Tazo Iced Passion Tea (Unsweetened)
  10. Caffe Americano
  11. Green Smoothie

FOODS  TO AVOID

  1. Butter
  2. Mayonnaise
  3. Fried Foods
  4. Whole-Fat Dairy
  5. Sugar-Based Beverages
  6. Sweet Desserts and Sweet Candies

Yoga 101 Beginners Poses

Try these basic yoga poses to get stronger and more flexible.

Mountain Pose

  • Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
  • Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

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15 Easy Changes To Lose Weight Faster

 1. Pick up a pen

Mindlessly munching on a bag of chips could result in easily polishing off the whole thing; write down how much you’ve eaten and you’re more likely to practice portion control and lose weight fast. Keeping a food log helps control extra calories in two ways: the combination of plain old reality check (I just ate 30 minutes ago!) and awareness that what you’re putting in your mouth will soon be recorded for posterity. In a recent study, people who kept a food journal lost twice as much weight as those who didn’t. When they combined it with a moderate diet and exercise plan, they lost an average of 13 pounds in 6 months. Journaling also gives you insight on your eating habits, says Dr. Lutes. Do you skip meals? Eat the same during the week as on the weekend? Binge when you’re feeling stressed? “Knowing your routine helps you figure out what changes are right for you,” she adds.

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5 Simple Rules To Avoid Vacation Weight Gain

When you’re on vacation, it’s all too easy to abandon everything you know about eating healthfully — and then return home unable to button your pants. But, experts say, it is possible to indulge in your favorite foods and beverages while on vacation without the resulting weight gain.

It’s true that vacations are no time to try to lose weight — but they don’t have to put an extra notch on your belt, either.

“Maintaining your weight is a realistic goal during your vacation getaway,” says Dawn Jackson-Blatner, RD, a spokeswoman for the American Dietetic Association.

So before you order that extra pina colada at the swim-up bar, consider these five simple strategies to avoid vacation weight gain:

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Easy tips and tricks to stop mindlessly eating

25 TRICKS TO CONVINCE YOUR BODY IT’S NOT HUNGRY
1. Drink Water – This is one of the most essential ways to stay healthy and stick to your diet. Not only does drinking water flush toxins from your body, it keeps you energized and makes your stomach feel full. Do not force too much water down, as that will make you feel sick. However, drinking eight glasses a day plus one before each meal will stem your hunger.
2. Chew Gum – Sugarless gum is a guilt-free way to keep your jaws busy. Many people attest that chewing gum can help you lose weight and make you feel as if you are eating food. Other benefits, such as building stronger jaw muscles and increasing concentration, are also associated with chewing gum.

 

3. Take a Nap – Can’t stop thinking about how hungry you are? Take a little nap and you will probably wake up feeling more energized and more satisfied. Most people don’t feel hungry first thing in the morning and that is because there is less acid in your stomach. A nap can recreate this feeling.
4. Eat Small Meals Throughout the Day – One of the best ways to not feel hungry is by constantly eating! Yes, this can actually help you lose weight. By eating smaller meals throughout the day instead of a few large meals, your metabolism stays high and your stomach always has a little food in it. Try six meals a day instead of three.
5. Fill up on Fresh Veggies – If you really need a snack, you should eat one that is guilt-free and that won’t contribute to more hunger. Non-starchy vegetables are “free foods” that you can eat all day without gaining weight. They also stick to your ribs longer than other snacks. Did you know that it takes more calories to consume a stick of celery than are actually in the celery? That is why celery is referred to as a “negative calorie” food.
6. Reduce Your Carb Intake – Carbohydrates turn to sugar and stimulate your body’s insulin, thus causing a vicious cycle of hunger. Remember, food is supposed to satiate your hunger, not increase it! Reduce your carb intake to gain control over your constant hunger.
7. Eat Lean Protein – Protein stays in your body longer than carbohydrates, so choose a lean piece of meat over a low-fat bagel. There is a reason why people were dropping serious pounds on the Atkin’s Diet. While that is an extreme diet, you can sensibly increase your lean protein intake and minimize your hunger between meals.
8. Increase Your Fiber Intake – Bulky, high-fiber foods usually fill your stomach quickly and keep you satisfied for a long time. They also require quite a bit of chewing, which psychologically triggers the feeling of satisfaction.

 

9. Don’t Skip Breakfast – So many people run out the door before eating a good breakfast. Likewise, misinformed people who are trying to lose weight will sometimes skip meals. Breakfast is definitely not the meal the skip, as it gives you a much-needed metabolism boost to keep you going until your next meal.
10. Eat More Eggs – Looking for a low-fat, high-protein snack to stem your hunger? Eggs will give you that in spades. If cholesterol is a concern for you, skip the egg yolks and make yourself an egg white snack.
11. Brush Your Teeth and Tongue – How great does a minty, clean mouth feel? Probably good enough to make you think twice before you eat something directly after a good tooth and tongue brushing. This is a method used by many dieters.
12. Exercise – A nice long walk or jog is certain to boost your adrenaline and kill your hunger… for a while, at least. Burning more calories will make your body hungry. However, most people are not hungry directly after exercising, so this can be a great way to pass the time between meals instead of eating.
13. Drink Vinegar – A fad diet that has come and gone involved drinking two teaspoons of apple cider vinegar before each meal. While it was proven that vinegar does not directly cause weight loss, some people feel less hungry after drinking it because it’s so unappealing.
14. Avoid Salt – Excessive amounts of salt is never good for your body and can definitely lead to dehydration. Since many people can’t recognize the difference between hunger and thirst, eating salt could make you feel as if you are hungry when you really aren’t.

 

15. Avoid Sugar – Foods that are high in sugar may taste delicious, but they burn through your body too quickly. Even sugary snacks that are low in fat are a bad idea, as you will just get hungry soon again and require more food.

 

16. Stay Busy – Many people convince themselves that they are hungry when they are actually just bored. If you find yourself eating because there is nothing else to do, put yourself to work. Keep your mind off food and your diet.
17. Avoid Food – Literally. Not only should you keep yourself busy, you might want to avoid places where you will see (and smell!) food. Don’t hang out in the kitchen and don’t meet friends at a restaurant if you aren’t planning on eating.
18. Avoid Alcohol – Not only is alcohol filled with empty calories, it can greatly increase your appetite. It is hard to tell when your body is full after you become a bit tipsy. Alcohol also relaxes that willpower of yours, which makes you even more likely to go for a second helping.
19. Eat Slower – Often times, we will eat until we are “stuffed.” You don’t want to go that far before you stop eating, which is why you should slow down when you eat. You may be surprised at how much less you will have to eat before your body feels satisfied.
20. Suck on a Peppermint – Many physical and psychological benefits have been attributed to peppermint over the years. Although it hasn’t been proven by scientists, some dieters swear that sucking on a peppermint makes their body feel full when they are a bit peckish.
21. Avoid Caffeine – Although some people use caffeine as an appetite suppressant, you will just quickly crash after the caffeine burns through your body. This is similar to how sugar makes you hungrier than before. You really don’t need anything to drink other than water while trying to lose weight.
22. Chew Ice – Chewing will trick your body into thinking it’s eating and water makes your stomach feel fuller. Therefore, chewing ice covers both diet tricks at once! Mind you, chewing ice isn’t good for sensitive teeth or those with braces.
23. Learn to Manage Stress – Mind-over-body diet tricks are hard to control if you aren’t thinking with a straight head. Therefore, you should do your best to manage your stress level. Stress will not only make you want to eat, it is a leading cause of overeating.
24. Suck in Your Gut – Your body experiences hunger when the stomach is empty. By tightening your abdominal muscles (also known as “sucking in your gut”), you will compress your stomach and temporarily mask hunger pangs. It is recommended that you always keep your stomach muscles tightened anyway, as it helps you to get your abs into shape.

 

25. Put Your Fork Down Between Every Bite – This is a great way to make yourself slow down while eating and it also sends signals to your brain that you are through eating each time you put the fork down. Some dieters will put the fork down between each bite and take a sip of water.

 

 

10 Eating Habits of the Highly Successful and Fit

 

These eating habits will help you lose weight and keep it off. You’ll boost your willpower, slim down, and shape up for good.

 

Successfully fit people are successful not because of good luck, birth order, or family heritage but because they have adopted the right habits. They do things differently than the rest. To be a successful person, you must adopt the habits of success.

Stephen Covey’s theories on learning from the habits of successful people in his book The Seven Habits of Highly Effective People suggest that by emulating the habits of successful people, anyone can enjoy the life he or she desires. Learn the habits, adopt the habits, practice the habits, enjoy the success. It really is that basic. Here, excerpted from Push by Chalene Johnson, the 10 eating habits of successfully fit people.

 

1. They Tend to Stick to the Same “Daily Menu”

The majority of fit people say they eat virtually the same meals every day, mostly the same breakfast, same lunch, same dinner, and when it comes to snacks and beverages . . . well, you guessed it, very predictable food. To clarify, they did not suggest that they eat exactly the same entree for every meal, but they often chose from three, maybe four things that they like for breakfast, lunch, and dinner.

There are three possible reasons behind this shared habit among fitness professionals, individuals who have succeeded at taking off 100-plus pounds and keeping it off for years, and those who have been trim all their lives.

First, it allows “careful” eaters to predict their daily calorie allotment without much effort. Second, perhaps the most fit among us are entrenched in habit, including the habit of taste. Third, effortlessly fit folks are in tune with the energy and calorie needs of their bodies. When they find foods that deliver what they need and that they enjoy, why look further? Keep in mind, there’s a fine line between careful eating and disordered eating. The careful eater’s diet is a habit and not a matter of control or obsession.

 


2. They Eat Breakfast

This one common characteristic is nearly universal in statistical studies of people who have achieved and maintained a large weight loss. Eighty percent of those who have been able to maintain a weight loss of at least 30 pounds for at least a year report that they always eat breakfast. Research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. Experts agree that the majority of people who struggle with overeating are those who undereat during the first part of the day, specifically those who skip breakfast. So it seems that breakfast really is the most important meal of the day!

Why does eating breakfast help people lose and ultimately maintain a healthier weight? One theory suggests that eating a healthy breakfast reduces hunger throughout the rest of the day, therefore decreasing the likelihood of overeating and making poor food choices at lunch.

 


3. They Drink Water

Not soda. Not iced tea. Just plain old water. This is the biggie. Drinking enough water is a vital part of any conditioning program because it keeps your body functioning in homeostasis and aids every aspect of bodily function. Highly successful fit people drink at least six to eight 12-ounce glasses of water a day, plus more as needed during exercise. Note: It’s possible to drink too much water, which dilutes the body’s electrolytes (potassium, sodium, chloride, magnesium). Don’t drink more than a gallon a day unless you’re also replenishing your electrolytes.

 


4. They Eat Small—And Often

Most people know that small, frequent meals are absolutely the only way to go. Why? Because when we go longer than 3 hours without eating, our levels of the stress hormone cortisol rise. And high cortisol levels signal the body to store fat in the abdominal region. Keep in mind too that people who skip meals have the highest cortisol levels of all!

Eating small meals more often reduces cortisol levels, research suggests. In a study published in the New England Journal of Medicine, people who ate six small meals a day for 2 weeks, as opposed to three large meals containing the same total number of calories, reduced their cortisol levels by more than 17 percent! They lost belly fat, too.

When you eat small, frequent meals long term, the body becomes efficient at keeping cortisol levels low, which helps both men and women reduce belly fat.

Eating throughout the day also makes you less tempted by the monster-size buckets ofpopcorn and supersize fries and drink containers that include triple and quadruple servings. Guided by their nutritional needs and deeply rooted habit to eat small meals throughout the day, the superfit stand steadfast, even in the face of a delicious, jumbo chocolate-chip muffin.

 


5. They Eat Whole Foods First

Successful fit people tend to eat mainly whole, unprocessed foods, including fruits, veggies, and whole grains (and products made from whole grains). Certainly they enjoy the occasional treat, but 80 percent of the time or more, their preference leads to whole foods.

Whole, natural foods—apples, steel-cut oatmeal, broccoli, salads, brown rice—are what food researchers call low-density foods. That is, they take up a lot of room in your stomach because they contain lots of fiber, which satisfies hunger with few calories. High-density foods are the opposite; they are things like butter, oils, candy, or ice cream. Think about how much frosting you could pack into your stomach if you really tried. (Okay, don’t think about it—it’s too gross.) Eating mostly low-density foods is the easiest way to keep your weight in check without feeling hungry or like you’re depriving yourself.

 


6. They Know Their Foods

This characteristic is truly universal among fit people: They know, generally speaking, every food’s calories and approximate protein, carbohydrate, and fat content. It’s not a case of being idiot savants but rather of having an understanding, a knowledge of food that allows them to make an educated guess. Their assumptions are almost always spot-on. This gift affords them the skill of making better food choices on a moment’s notice.

Just as important: They know what one serving of said food really looks like. You can show an effortlessly fit person a whole grain cracker, and even without looking at the label, he or she can accurately predict how many crackers count as one serving. It’s not a gift, actually. It’s a skill, and all habits are skills you can master.

This skill is easier to acquire than it sounds. A couple of weeks of label reading is all it takes. There are even apps for your phone and Web sites that provide this information quickly and for free.

 


7. They Eat Their Favorite Foods—Carefully

Despite knowing everything about their foods and tending to stick to the same foods day in and day out, fit people rarely report eliminating foods. If it’s something they crave, they enjoy a little taste. They know that simply eliminating foods they absolutely love will only set them up to fail when the temptation is too great. Instead, successfully fit people know that it’s okay to indulge every once in a while. They savor those moments instead of sucking down the food as if they’re afraid it’s the only time they’ll ever see it again.

 


8. They Don’t Keep Red Zone Food in the House

If you look in a successfully fit person’s fridge, pantry, or cupboards, you won’t typically find cookies, crackers, chips, chocolate, full-fat ice cream, or soda. Why? Because they don’t crave these things. They also know you can’t eat ’em if you don’t have ’em. Smart, right?

What’s interesting about these trim types is that they don’t have the same inner battle of healthy versus junkie foods that the average person who struggles with weight might have. They can walk past the aisle with chips and sodas and think nothing of it. Either they never developed the junk food habit or they kicked it.

 


9. They Close the Kitchen after Dinner

Unlike most Americans, successfully fit people eat their final meal at a reasonable hour, as opposed to eating dinner followed by a lavish 10:00 p.m. snack and another dessert. Most often they go to sleep, not hungry, but on an empty stomach. This allows them to wake up feeling thin, rested, and hungry for breakfast. It may take a little effort, but going to bed earlier and going to sleep without food awaiting digestion in yourstomach keeps your body’s metabolism in a fat-burning state. Instead of digesting, which causes restless sleep, your body can focus on other things—like repairing cells!

 

 


10. They’re Resourceful and Politely Picky at Restaurants

Successfully fit people find healthful alternatives to selections on any menu, from a five-star restaurant’s to Wendy’s. They know that it’s the food choices, not necessarily the restaurant choices, that help them to stay slim and healthy.

They generally steer clear of fried meat, poultry, and fish. Instead, they order their protein broiled, steamed, stir-fried, or poached. They also speak up in restaurants, politely making special requests like asking that their dish be prepared with little or no butter or sauces and with dressings on the side.

 

Article Reference: http://www.womenshealthmag.com/

LIPO LEAN PROGRAM

BURN “BODY FAT”

WITH OWC LIPO LEAN PROGRAM

 

Lipotropics injections contain a high dose of three amino acids that are essential for the health of your liver. Your liver is the organ responsible for removing fat and toxins from your body, so if it is healthier, it will work better for you. B-12 gives you a huge energy boost, which helps you to burn calories.

The vitamin cocktail included in the B-12 and Lipotropic injections are compounds that enhance liver function and increase the flow of fats and bile from the liver and gallbladder. By definition, a lipotropic substance decreases the deposit, or speeds up the removal of fat within the liver. The key ingredients used to make these injections are: Methionine, Inositol, Choline, L-Carnitine, Adenosine, and Vitamin B-12.

  • Methionine: An amino acid that will prevent excess fat buildup in the liver – preventing fatigue.
  • Inositol: A nutrient that aids in metabolism of fats and helps reduce blood cholesterol.
  • Choline: B-vitamin nutrient that facilitates the movement of fats into the cells. It is essential for the health of the liver and kidneys.
  • B-12: An essential vitamin in helping to form new, healthy cells in the body. It also boosts energy, helping to increase activity levels, which is often a concern for many patients. Additionally, B12 can provide improved sleep, relief from allergies and stress, and can combat moodiness, as it is an essential vitamin for the nervous system. Using it as a supplement with our weight loss program will enhance your weight loss results.
  • Adenosine: Adenosine is the major building block of the Energy Molecule ATP. It has been shown to optimize energy levels and is showing very promising results in the treatment of Fibromyalgia.
  • L-Carnitine:  A combination of the natural amino acids lysine and methionine. It allows fat to be transported into the mitochondria for energy and may promote weight loss by improving fat metabolism.

 

LIPO LEAN PACKAGE          

Package A – 8 shots of B12/MIC-Combo $144  10% Savings

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Weight Loss Advice You’ve Never Heard By Kathleen Doheny

You’re ready to lose some weight. But you’re tired of listening to all that stale, tried-and-true weight loss advice, like eating more vegetables, limiting portions, and exercising more.

Maybe what you need is a fresh idea or two. So WebMD asked diet experts to come up with some lesser-known diet tips that could make the most jaded dieter drop that cookie and vow, “Oh wow! I’ll try that today.”

Here are nine diet tips you may not have not heard yet. Some involve different ways to eat, or adding certain foods to your diet. Others involve learning new behaviors or strategies to help you stay on track.

Weight Loss Tip No. 1: Variety Is Overrated

Who hasn’t heard the advice to “just take a bite of everything” if you’re at a buffet?

But as it turns out, variety doesn’t deserve its good reputation, says Dawn Jackson Blatner, RD, a Chicago dietitian and author of The Flexitarian Diet.

“We know that variety makes you eat more,” she says, citing several published studies and her own experience in counseling weight loss patients.

For example, researchers in France found that study participants ate more french fries when they were offered catsup and mayonnaise along with them. And when they were given the option of having cream or whipped cream with their brownies, they ate more than when the brownies were offered plain.

Other researchers have found that people who have been able to maintain weight loss tend to eat diets with limited variety.

Weight Loss Tip No. 2: Have Barley for Breakfast

“Barley is the new oatmeal,” says Jackson Blatner.

Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That’s because the carbs in barley and rye kernels are “lowglycemic index,” meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.

One caveat: “Buy hulled barely, not pearl barley,” Jackson Blatner says. The Swedish researchers used minimally processed hull barley, and they can’t vouch for the same effects for more processed forms, such as pearl barley.

Weight Loss Tip No. 3: Beef Up Your Lunch Salad

One of the most common mistakes dieters make is to eat a vegetable salad with little or no dressing for lunch, says Joan Salge Blake, RD, professor of nutrition at Boston University and a spokeswoman for the American Dietetic Association. “Then they are starving by mid-afternoon,” she says.

A salad is a great choice, she says, if you add some protein and a little fat to help keep you feeling full longer.

Top your greens with a 3 oz piece of chicken breast, and you’ve added about 26 grams of protein but just 140 calories. Add about two tablespoons of light salad dressing, and your salad may be filling enough to get you through the 3 p.m. hunger slump without hitting the vending machine.

Weight Loss Tip No. 4: Stock Up on Frozen Vegetables

Sure, fresh vegetables are delicious and nutritious. But faced with the need to scrape a carrot, wash and slice a zucchini, or cut broccoli into florets, many of us say, “Too much trouble!” and reach for chips instead.

To make things easier, stock your freezer with frozen vegetables, Blake tells dieters.

“They are already clean, chopped and ready to cook in the microwave,” she says. “It’s like having Rachael Ray in the freezer.”

An even better way to be sure you eat more vegetables: Cook the frozen veggies ahead of time. Microwave the whole bag of green beans, for instance. Then keep them in the refrigerator, ready to dump into canned soups, add to a salad, or just eat by the handful.

Weight Loss Tip No. 5: Make Yourself a Party Tray

The type of party tray Jackson Blatner is talking about is a big vegetable platter, maybe with some low-fat dip on the site — the kind you put on the buffet for weight-conscious guests.

But this one is just for you and any interested family members. Keep it in the fridge at eye level, encouraging you to snack healthy and avoid the higher-calorie contents of your refrigerator.

Several studies have found that we tend to eat more when food is within easy reach. Secretaries who placed candy on their desks ate about 48% more than when the candy was 6 feet away, according to research by Brian Wansink, PhD, director of the Food and Brand Lab at Cornell University.

Weight Loss Tip No. 6: Turn Down the Thermostat

Spending time in a chilly house — about 61 degrees Fahrenheit — may boost the fat-burning power of the “brown fat” in your body.

Brown fat is considered “good” fat, as opposed to regular or white fat, which stores calories and tends to accumulate. Researchers believe that lean people have more of the brown type of fat, and that the amount of brown fat a person has declines with age.

Scandinavian researchers found that exposure to these chilly temperatures boosted the metabolic rate of brown fat 15-fold, helping burn more calories.

But Jackson Blatner cautions not to expect too much: “It’s not going to be any kind of a miracle,” she says. And beware if you’re the type who eats more when you feel cold.

Weight Loss Tip No. 7: Downsize Your Dinnerware

Experts say they’ve seen it again and again: The larger your plate, the more you’re likely to put on it. So serving your meals on smaller plates can help you eat less.

But don’t throw out those dinner plates, Blake suggests. Use the smaller, lunch-size plates to serve dinner, and use the dinner plates for salads.

Weight Loss Tip No. 8: Go Out for Treats

If you’re the type who overdoes it on sweets and snacks, Jackson Blatner suggests, make yourself work a little for your favorite indulgences. Don’t keep them in the house, but give yourself permission to go out and get them when you really need to.

Want a brownie? You have to go to the bakery. Craving a frozen yogurt? You must find the nearest frozen yogurt shop.

“The more hassle tasty treats are, the less likely you are to eat them,” says Jackson Blatner, who does this herself and finds her sweets consumption has declined without making her feel deprived.

Weight Loss Tip No. 9: Try on Your Skinny Jeans Every Friday

Find a pair of pants that is tight, but not impossible to zip, Blake suggests to her weight loss patients. “Every Friday morning, try them on,” she says.

Why Friday? Weekends are typically a tougher time to stay on diets, she says. And the Friday morning try-on will motivate you to watch your eating during the weekend.

“If they are loose, you will say to yourself ‘I am making progress, I am staying on track during the weekend,”’ she says.

And if they’re snug? That will provide motivation to stick to your diet so they’ll fit better next week, she says.

 

 

Article Source: http://www.webmd.com/

 

Natural Ways to Balance Your Hormones

 

Do You Have a Hormone Imbalance?

 

Your Hormones, Your Health

Feeling bloated, irritable, or just not your best? A hormone imbalance could be to blame. Hormones are chemical “messengers” that impact the way your cells and organs function. It’s normal for your levels to shift at different times of your life, such as before and during your period or a pregnancy, or during menopause. But some medications and health issues can cause them to go up or down, too.

Irregular Periods

Most women’s periods come every 21 to 35 days. If yours doesn’t arrive around the same time every month, or you skip some months, it might mean that you have too much or too little of certain hormones (estrogen and progesterone). If you’re in your 40s or early 50s — the reason can be perimenopause — the time before menopause. But irregular periods can be a symptom of health problems like polycystic ovarian syndrome (PCOS). Talk to your doctor.

Sleep Problems

If you aren’t getting enough shut-eye, or if the sleep you get isn’t good, your hormones could be at play. Progesterone, a hormone released by your ovaries, helps you catch Zzz’s. If your levels are lower than usual, that can make it hard to fall and stay asleep. Low estrogen can trigger hot flashes and night sweats, both of which can make it tough to get the rest you need.

Chronic Acne

A breakout before or during your period is normal. But acne that won’t clear up can be a symptom of hormone problems. An excess of androgens (“male” hormones that both men and women have) can cause your oil glands to overwork. Androgens also affect the skin cells in and around your hair follicles. Both of those things can clog your pores and cause acne.

Memory Fog

Experts aren’t sure exactly how hormones impact your brain. What they do know is that changes in estrogen and progesterone can make your head feel “foggy” and make it harder for you to remember things. Some experts think estrogen might impact brain chemicals called neurotransmitters. Attention and memory problems are especially common during perimenopause and menopause. But they can also be a symptom of other hormone-related conditions, like thyroid disease. Let your doctor know if you’re having trouble thinking clearly.

Belly Problems

Your gut is lined with tiny cells called receptors that respond to estrogen and progesterone. When these hormones are higher or lower than usual, you might notice changes in how you’re digesting food. That’s why diarrhea, stomach pain, bloating, and nausea can crop up or get worse before and during your period. If you’re having digestive woes as well as issues like acne and fatigue, your hormone levels might be off.

Ongoing Fatigue

Are you tired all the time? Fatigue is one of the most common symptoms of a hormone imbalance. Excess progesterone can make you sleepy. And if your thyroid — the butterfly-shaped gland in your neck — makes too little thyroid hormone, it can sap your energy. A simple blood test called a thyroid panel can tell you if your levels are too low. If they are, you can get treated for that.

Mood Swings and Depression

Researchers think drops in hormones or fast changes in their levels can cause moodiness and the blues. Estrogen affects key brain chemicals like serotonin, dopamine, and norepinephrine. But other hormones, that travel the same paths as neurotransmitters, also play a part in how you feel.

Appetite and Weight Gain

When you’re feeling blue or irritated, as you can be when your estrogen levels dip, you may want to eat more. That might be why drops in the hormone are linked to weight gain. The estrogen dip can also impact your body’s levels of leptin, a hunger-revving hormone.

Headaches

Lots of things can trigger these. But for some women, drops in estrogen bring them on. That’s why it’s common for headaches to strike right before or during your period, when estrogen is on the decline. Regular headaches or ones that often surface around the same time each month can be a clue that your levels of this hormone might be shifting.

Vaginal Dryness

It’s normal to have this occasionally. But if you often notice that you’re dry or irritated down there, low estrogen may be the reason. The hormone helps vaginal tissue stay moist and comfortable. If your estrogen drops because of an imbalance, it can reduce vaginal fluids and cause tightness.

Loss of Libido

Most people think of testosterone as a male hormone, but women’s bodies make it, too. If your testosterone levels are lower than usual, you might have less of an interest in sex than you usually do.

Breast Changes

A drop in estrogen can make your breast tissue less dense. And an increase in the hormone can thicken this tissue, even causing new lumps or cysts. Talk to your doctor if you notice breast changes, even if you don’t have any other symptoms that concern you.

 

 

5 Natural Ways to Balance Your Hormones

Many of my patients have found that certain lifestyle changes and simple techniques such as the ones below have allowed them to balance their hormones and reclaim health.

  1. Eat your broccoli. Cruciferous vegetables such as broccoli, cauliflower, bok choy, Brussels sprouts, cabbage, and kohlrabi contain a substance called indole-3-carbinol (I3C), which is metabolized in the body to produce diindolylmethane (DIM). Both of these substances help modulate estrogens and have been shown to have some anti-cancer effects, particularly for breast cancer.
  2. Maintain a healthy weight. Excessive adipose (fat) tissue can act as an endocrine organ, producing more estrogen in the body. By maintaining a healthy weight, your body is not stimulated to overproduce certain hormones.
  3. Include phytoestrogens in your diet. Found in soy foods, flax seeds, sunflower seeds, bean sprouts, and legumes such as garbanzo beans and peas, phytoestrogens are plant-based substances that can help balance your hormones naturally.

Although there has been some controversy in the media over the consumption of soy, I do not know of any scientific studies showing that eating soy-containing foods is harmful. My view is that consuming small amounts of soy in the diet can be beneficial. However, I would advise against taking phytoestrogens such as soy as supplements as we do not know enough about the effects of taking these compounds in high doses. Also, I caution against eating processed soy products and soy additives in many foods, but instead encourage the use of traditional soy foods such as tofu, edamame, tempeh, miso, and soy sauce.  Make sure they are organic and non-GMO.

If you have known thyroid disease, I would also caution against eating foods that contain phytoestrogens raw as goitrogens in these foods may interfere with thyroid function. Cooking does neutralize this effect, but avoid consumption within two hours of taking any thyroid medication.

  1. Consider the use of herbal remedies. In my practice, the Ayurvedic herb shatavari has been useful for both menopausal hot flashes and PMS associated with irritability and mood swings. Other herbal remedies have also proven helpful for both physical and psychological symptoms. As each individual is different, always speak with a trained practitioner before using herbal remedies.
  3. Breathe deeply. Doing fifteen  minutes of deep belly breathing twice daily has been shown in several clinical trials to decrease hot flashes and night sweats as well as improve a woman’s sense of well-being. In addition, I encourage women (and men) to learn a mind-quieting technique such as Primordial Sound Meditation, which helps decrease stress hormones and allows the body to function more efficiently.

Addressing lifestyle including diet, physical activity and stress management as well as gaining support from practitioners and loved ones is an excellent start.  In addition to helping with hormonal balance, these mind-body techniques to bring about balance create a greater sense of well being and ultimately optimum health.

Schedule your visit today at Optimal Weight Control & Wellness Center, a medically supervised program designed to cater patients who have excess body fat induced by imbalance hormones.

 

Article References: http://www.webmd.com/

 

22 Detox Water Recipes

1 . Slim Down Detox Water

Two hours before drinking, combine grapefruit, lemon, lime and cucumbers into a pitcher. The drink only takes 10 minutes to prepare and yields 8 servings of this diuretic dream, which guarantees that all moisture will be rapidly flushed from the system.

The fat-burning enzymes of grapefruit plus the healing properties of citrus that calm the internal digestive tract leave you with an all-around healthy detox.

2. Cucumber Detox

Cucumbers promote a state of physiological purification and also make for an extra refreshing drink – perfect for the warmer months! Combine all your ingredients in a mason jar and let the mixture sit for five minutes before drinking.

3. Lemon Ginger Detox

While lemon is known to promote healthy digestion, this drink becomes a digestive wonder when ginger is added. Special compounds in ginger called shogaols combat nausea and promote healthy intestinal wellness, even battling cancer in the internal organs.

 

4. Blueberry Orange Detox

Packed with antioxidants, Vitamin C and fiber, this delicious drink is perfect to eradicate free radicals and ulcers in the body.

5. Watermelon Detox

You’re about to love watermelon even more. Watermelon contain lycopene, which acts as a strong antioxidant and is known to foster anti-inflammatory effects. Amino acids are also provided to aid in blood flow and cardiovascular well-being, making this the perfect drink for fitness lovers!

6. Pineapple Detox

Combine 2 sticks of sugar cane and 5 chunks of pineapple into 2 liters of water for this sweet detox. Pineapples are meant to enhance meditative properties, assisting in the expel of toxins.

7. Raspberry Mint Detox

Not only does this drink sound delicious, but it has a double-whammy of health benefits. While the raspberry kicks out unwanted agents in the body, the mint cleanses and clears the stomach, making weight loss easy and painless. Plus…this sweet treat has essentially no calories and an extremely addictive flavor.

8. Fat Burning Apple Detox

Struggling with unwanted fat? This is the detox for you! Apple cider vinegar is the main ingredient here, helping you stay full and focused, while the added cinnamon boosts your metabolism and makes it impossible for excess fat to accumulate.

9. Aloe Detox

Sounds weird…aloe is a plant, right? Yes, but that doesn’t mean you can’t eat it! Extract the aloe from the plant  leaves and combine the ooze into a lemon water drink. The result? An energy boosting drink that heals the body from the inside out. (Note: pregnant women are not advised to ingest aloe…but to the rest of you, aloe on.)

10. Strawberry Detox

For fans of all things strawberries, this detox drink is for you. A naturally sweet drink, strawberries provide you with organic, all-day energy and trick your brain into thinking you’re having an indulgent dessert!

11. Blueberry Lavender Detox

Again…drinking a plant? Absolutely! While enjoying the physical benefits of blueberries, your mind enjoys clarity and energy with robust sprigs of lavender in your drink.

12. Soda Detox

You love soda, but you know it’s the not the best thing for you. A compromise? This detox soda water, which combines sparkling water (or seltzer), apple cider vinegar and the citrus of your choice, is the perfect soda substitute.

13. Iced Green Tea Detox

These Chinese tea leaves have the best antioxidants, kicking out poisonous toxins and providing a healthy dose of caffeine for metabolism-boosting weight loss.

14. Belly Slimming Detox

Speeding up digestion with strawberries and curbing your appetite with basil, this drink is the best route to a tight tummy. Plus, the cucumber has properties to give you glowing, lovely skin!

15. Strawberry Lemon Detox

Yum, strawberry lemonade. Opt for this healthy version by using natural fruits and none of the pesky sugar.

16. Stress Relieving Detox

The holidays might be over…but that doesn’t mean your stress is. Take a deep breathe and chug this calming detox, guaranteed to calm the body and reduce stress levels with Vitamins A, E, C and K.

17. Strawberry Kiwi Detox

Strawberry kiwi, a classic combination. But little did you know that kiwi also kicks butt for your health, too! With tons of dietary fiber and Vitamin C, this exotic fruit removes excess salt from the body, getting rid of a huge health hazard.

18. Blackberry Sage Detox

Sage calms the tummy while blackberries bring the Vitamin A and C to the party. This combination has been found to help post-menopausal women and survivors of breast cancer recovering from chemotherapy.

19. Cinnamon Detox

This Dr. Oz recipe uses cinnamon to really kick your metabolism into overdrive! Look at this way, the faster your metabolism, the faster you burn pesky fat.

20. Orange, Blueberry and Lavender Detox

Besides having a delicious combination of ingredients, this drink packs so much punch with antioxidants and vitamins that you’ll have energy to last you through your whole work day!

21. Detox Punch

If you’re sick of boring old water, try this flavorful juice detox! This drink has all the health benefits and double the delicious taste.

22. Vegan Strawberry Lemonade Detox

This detox drink has all the benefits of strawberry and lemon but with even less sugar! It’s also friendly for all our vegan friends out there!

 

 

Article Reference: www.tiphero.com