Have you ever heard that loosing inches is more important than loosing pounds? Why? Muscle weighs more than fat. Really it does! Most diets a person looses pounds of fat as well as muscle mass.
According to Dr. Chaney, you lose about 5 pounds of muscle for every 12 pounds of weight loss.
Lean muscle is important as it speeds up the metabolism naturally. One pound of muscle burns 50 calories a day so that 5 pounds you just lost means it cost you 250 calories a day.
If you continue to loose weight at that same rate, you will need to reduce your calories by about 250-500 calories per day. Yikes! Let's say that you lose 12 or 24 pounds (corresponding to 5-10 pounds of muscle or 250 to 500 calories per day) and go off of your diet because you got discouraged by the plateau.
When you regain your weight it comes back mostly as fat, not as muscle. You need to again reduce your calorie intake 250-500 calories a day. Are you following me? Then you regain more weight back then where you were at in the beginning. Now you understand the cause of the dreaded weight loss yo-yo!
Adding exercise can't do it all. What you eat is important as well. This is where leucine comes in. What is leucine? Leucine is an essential amino acid. Leucine has been used by bodybuilders for years to increase muscle mass when they are working out. It has just been in the last few years that evidence started to accumulate that leucine can also help preserve muscle mass when people are losing weight. This research was spearheaded by Dr. D.K. Layman and colleagues at the University of Illinois.
How can you get leucine in your diet without a prescription or chemicals? Cinch. Cinch is a weight management program. Click here and find out more about Cinch.
Look next week for more information on lean muscle mass. We can help you to achieve your New Year's Resolution.
Friday, January 29, 2010
Wednesday, January 13, 2010
Calories Rule Part 3
Don't forget the other part of the calorie equation.
That's right, exercise. While you burn some calories every time you exercise, the real value of exercise is that it increases lean muscle mass and lean muscle mass burns more calories than fat.
Again, if you consult the National Weight Control Registry, you will find that virtually everyone who has been successful at keeping the weight off exercises on an almost daily basis.
Don't start if you can't finish.
Once again, the National Weight Control Registry puts that in perfect perspective.
Almost everyone who was successful at keeping the weight off long term had stopped thinking of it as a diet. It was just a way of life.
It was how they ate. It was the exercise that they liked to do on a daily basis. It no longer required any conscious effort. It no longer required any will power.
This is perhaps the most important weight control principle of all.
When you make your resolutions this New Year, don't make a resolution to change your weight. Make a resolution to change your life!
A BIG thank you to Dr. Stephen Chaney who provided this information.
If you or anyone you know, is looking for a reliable source to personally help them with weight management, lifestyle changes, and feeling wonderful call me at 810-813-3308.
To your health.
Mary Beth
That's right, exercise. While you burn some calories every time you exercise, the real value of exercise is that it increases lean muscle mass and lean muscle mass burns more calories than fat.
Again, if you consult the National Weight Control Registry, you will find that virtually everyone who has been successful at keeping the weight off exercises on an almost daily basis.
Don't start if you can't finish.
Once again, the National Weight Control Registry puts that in perfect perspective.
Almost everyone who was successful at keeping the weight off long term had stopped thinking of it as a diet. It was just a way of life.
It was how they ate. It was the exercise that they liked to do on a daily basis. It no longer required any conscious effort. It no longer required any will power.
This is perhaps the most important weight control principle of all.
When you make your resolutions this New Year, don't make a resolution to change your weight. Make a resolution to change your life!
A BIG thank you to Dr. Stephen Chaney who provided this information.
If you or anyone you know, is looking for a reliable source to personally help them with weight management, lifestyle changes, and feeling wonderful call me at 810-813-3308.
To your health.
Mary Beth
Monday, January 4, 2010
Calories Rule continued
According to Dr. Stephen Chaney, "Your body type or blood type has absolutely nothing to do with which diet is going to work best for you."
Changes in your diet will be necessary. You will want to drop some foods from your diet and include some foods and drinks that are new to you. Think about what you are eating and make conscious choices about which foods are helping you fulfill your goals of losing weight and which are not.
The diet should be one that is healthy in the long run.
Particularly the popular high fat, low carbohydrate diets. It is clear that diets high in fat, particularly saturated and trans fats, are associated with increased risk of heart disease, diabetes, cancer and inflammatory diseases. Plus high fat diets just don't work well for long term weight control. Fat has more calories than carbohydrates.
If it is hard to believe what Dr. Chaney has reported, you may consult the National Weight Control Registry. This was established in 1994 and has tracked the weight loss strategies of over 5000 peple who have been successful at keeping their weight off long term.
While those people lost weight using every diet in the books, the vast majority of them that were successful at keeping their weight off long term, followed a low calorie, low-fat diet to maintain their weight loss.
Part three is next week and how you can achieve your goal weight and, more importanly, maintain that weight
Changes in your diet will be necessary. You will want to drop some foods from your diet and include some foods and drinks that are new to you. Think about what you are eating and make conscious choices about which foods are helping you fulfill your goals of losing weight and which are not.
The diet should be one that is healthy in the long run.
Particularly the popular high fat, low carbohydrate diets. It is clear that diets high in fat, particularly saturated and trans fats, are associated with increased risk of heart disease, diabetes, cancer and inflammatory diseases. Plus high fat diets just don't work well for long term weight control. Fat has more calories than carbohydrates.
If it is hard to believe what Dr. Chaney has reported, you may consult the National Weight Control Registry. This was established in 1994 and has tracked the weight loss strategies of over 5000 peple who have been successful at keeping their weight off long term.
While those people lost weight using every diet in the books, the vast majority of them that were successful at keeping their weight off long term, followed a low calorie, low-fat diet to maintain their weight loss.
Part three is next week and how you can achieve your goal weight and, more importanly, maintain that weight
Tuesday, December 29, 2009
Calories Rule
Making that New Year's Resolution? Is loosing weight at the top of your list?
The good news is that you will have lots of choices for losing that weight.
The bad news is that most of those choices are bogus!
You see each diet book and Internet marketer will have a "magic formula".
Sometimes it will be a "magic" diet composition - low fat diets, low carb diets, high protein diets - or don't eat protein and carbohydrates together.
Despite all of the hype that you will hear, weight loss is solely dependent on the difference between calories in and calories out.
There is no "magic diet formula", no "magic diet composition" and no "magic diet food". Calories rule!
The diet doesn't have to be weird to be successful. In fact the diet is most likely to succeed if it includes foods that are familiar to you. However, if you're a "meat and potatoes" person, a vegetarian diet is not likely to be successful for you. Plus we are all different. Some of us will lose weight successfully on one diet. Other people will be more successful on a different diet. That means the diet that worked so well for your friend may not work at all for you.
Intrigued? Find out more next week.
"Whatever we are waiting for - peace of mind, contentment, grace, the inner awareness of simple abundance - it will surely come to us, but only when we are ready to receive it with an open and grateful heart."
- Sarah Ban Breathnach
The good news is that you will have lots of choices for losing that weight.
The bad news is that most of those choices are bogus!
You see each diet book and Internet marketer will have a "magic formula".
Sometimes it will be a "magic" diet composition - low fat diets, low carb diets, high protein diets - or don't eat protein and carbohydrates together.
Despite all of the hype that you will hear, weight loss is solely dependent on the difference between calories in and calories out.
There is no "magic diet formula", no "magic diet composition" and no "magic diet food". Calories rule!
The diet doesn't have to be weird to be successful. In fact the diet is most likely to succeed if it includes foods that are familiar to you. However, if you're a "meat and potatoes" person, a vegetarian diet is not likely to be successful for you. Plus we are all different. Some of us will lose weight successfully on one diet. Other people will be more successful on a different diet. That means the diet that worked so well for your friend may not work at all for you.
Intrigued? Find out more next week.
"Whatever we are waiting for - peace of mind, contentment, grace, the inner awareness of simple abundance - it will surely come to us, but only when we are ready to receive it with an open and grateful heart."
- Sarah Ban Breathnach
Monday, December 7, 2009
Colon Cancer
At my physical, I received from my doctor the paperwork to schedule my first colonoscopy. I asked my doctor, why is 50 the benchmark for a colonoscopy? He explained that if there is no colon cancer history in the family, that it is consider middle age and young enough to prevent colon cancer. If there are polyps, then the surgeon removes the polyps, and reduces the chances of the polyps developing into cancer cells.
I'm not looking forward to it, but feel positive as I do so many things to prevent colon cancer.
What are those "things"?
Prevention is the cure!
I'm not looking forward to it, but feel positive as I do so many things to prevent colon cancer.
What are those "things"?
- Eat healthy 80% of the time. Eating protein, fiber, water (half my weight in ounces)
- Knowing that eating chocolate, white sugar, white flour and alcohol fuels stress
- Exercise
- Use whole food supplements, including a probiotic (which gets the good bacteria into the colon)
- AND a unque immune booster which helps to produce Interferon, naturally
Prevention is the cure!
Monday, November 30, 2009
You're never too young
I work with an all girls amateur hockey team. They think at 11 and 12 they are invincible, just like we did at their age. They are healthy. But what about prevention to injury and illness/disease? With hockey being an extremely physical sport, it is necessary to do everyting possible to be healthy and have a strong body.
According to Dr. Stephen Chaney, there was a study conducted at the Great Lakes Naval Station near Chicago, IL
The women, ages 17 to 35, were divided into two groups with one group receiving daily supplements containing 2,000 mg of calcium and 800 IU of vitamin D, and the other group receiving placebo pills.
The scientists in charge of the study said "What really surprised us is that calcium/vitamin D supplements made a significant difference in such a short period of time. Frankly, we were not sure we would see any statistically significant results in only eight weeks."
For example, the study may also have implications for nonmilitary athletic populations, such as high school track and field athletes, in whom stress fractures also occur frequently.
The lead investigator concluded: "It appears that supplementation with calcium and vitamin D provides a health-promoting, easy and inexpensive intervention that does not interfere with training goals."
So are you too young for supplementation? I don't think so! Dr. Stephen Chaney.
Want to know which supplements are right for you? Call Mary Beth at 810-813-3308 for your complimentary Personal Nutrition Consultation.
According to Dr. Stephen Chaney, there was a study conducted at the Great Lakes Naval Station near Chicago, IL
The women, ages 17 to 35, were divided into two groups with one group receiving daily supplements containing 2,000 mg of calcium and 800 IU of vitamin D, and the other group receiving placebo pills.
The scientists in charge of the study said "What really surprised us is that calcium/vitamin D supplements made a significant difference in such a short period of time. Frankly, we were not sure we would see any statistically significant results in only eight weeks."
For example, the study may also have implications for nonmilitary athletic populations, such as high school track and field athletes, in whom stress fractures also occur frequently.
The lead investigator concluded: "It appears that supplementation with calcium and vitamin D provides a health-promoting, easy and inexpensive intervention that does not interfere with training goals."
So are you too young for supplementation? I don't think so! Dr. Stephen Chaney.
Want to know which supplements are right for you? Call Mary Beth at 810-813-3308 for your complimentary Personal Nutrition Consultation.
Wednesday, November 11, 2009
Take care of yourself first
Does that sound selfish? Let's think about it. If we teach our kids to put themselves last, and everyone else first what does that say? If we are sick, who takes care of our spouse and children?
We lead by example. When we are healthy, we can take care of our family.
My mom taught me at pre-teen/teenage years a good diet. Limit my: simple carbs intake, sweets, white milk vs chocolate milk, and other simple things. What she didn't know about was to supplement our diet. That we can't get everything we need from food. Also, back then people didn't realize the horrible affects of aspertame. She used Nutrasweet as her primary sugar, thinking that it was better than natural sugar as it had less calories. Unfortunately, aspartame and other artificial sweetners have been linked to neurological problems such as memory loss. It is a mind set too. People know diet pop has only 1 calorie, so they feel they can eat more food, which actually increases calories. Artifical sweetners slow down the metabolism. Both cause weight gain. If you are using artifical sweetners, you may want to reconsider and use natural sugars such as Sugar in the Raw, Stevia, or Xylobrand.
Did you know that only 3% of the American population eats according to the Food Pyramid Guide. Design your own balanced diet. A great place to start is http://www.mypyramid.gov/. A well balanced diet is a great prevention against the flu, cancer, lupus, etc.
Want additional help from a live human being? Mama Bear Productions offers Personal Nutrition Consultations. If you want a reliable source, someone who has your best interest in mind, with 10 years of experience in the nutrition field, call Mary Beth Potrykus at 810-813-3308 for your free Personal Nutrition Consultation. Consultations are confidential and are available in person or on the phone.
To your health and happiness,
Mary Beth
We lead by example. When we are healthy, we can take care of our family.
My mom taught me at pre-teen/teenage years a good diet. Limit my: simple carbs intake, sweets, white milk vs chocolate milk, and other simple things. What she didn't know about was to supplement our diet. That we can't get everything we need from food. Also, back then people didn't realize the horrible affects of aspertame. She used Nutrasweet as her primary sugar, thinking that it was better than natural sugar as it had less calories. Unfortunately, aspartame and other artificial sweetners have been linked to neurological problems such as memory loss. It is a mind set too. People know diet pop has only 1 calorie, so they feel they can eat more food, which actually increases calories. Artifical sweetners slow down the metabolism. Both cause weight gain. If you are using artifical sweetners, you may want to reconsider and use natural sugars such as Sugar in the Raw, Stevia, or Xylobrand.
Did you know that only 3% of the American population eats according to the Food Pyramid Guide. Design your own balanced diet. A great place to start is http://www.mypyramid.gov/. A well balanced diet is a great prevention against the flu, cancer, lupus, etc.
Want additional help from a live human being? Mama Bear Productions offers Personal Nutrition Consultations. If you want a reliable source, someone who has your best interest in mind, with 10 years of experience in the nutrition field, call Mary Beth Potrykus at 810-813-3308 for your free Personal Nutrition Consultation. Consultations are confidential and are available in person or on the phone.
To your health and happiness,
Mary Beth
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