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Jump start your weight loss efforts. Rember its a consistent battle that you will win over time. |
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Recommended Supplements to enhance weight loss
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| CORNERSTONE MEAL REPLACEMENTS | |
SEE HOW PEOPLE ARE USING THESE SHAKES
LOOK AT SUCCESS STORIES ON YOUTUBE
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Greetings!
I'm so proud of my patients this month. I have seen a seriousness and dedication level that is impressive. I want to encourage you to keep this up for another 30 days. Lets start setting weekly behavior goals. This week I want you to focus on your excercise commitment. If you agreed to 1 or 3 days per week lets get it in no matter what. Lets try to stay in compliance with the dietary program. And, THE BIGGEST THING OF ALL - PLEASE EAT A MEAL OR SNACK EVERY FIVE HOURS. Weight loss is not about eating as little as you can, it about controlling insulin. Every five hours your body will flood itself with your fat storage hormone (insulin) if you do not eat. Discover foods to enjoy and eat them.
Sincerely,
Gregory Valentine M.D
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FIND YOUR GROVE
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We are 42 days into the New Year and I hope you are still fighting the "battle of bulge" you committed yourself to for 2011. This is the year I encourage you to stay committed to your health/weight loss goals and do what you can to keep weight off all year long. I say keep weight off, because the research shows that losing weight is easy, but keeping weight off is the hard part. Why is keeping weight off more challenging? The challenge comes because keeping weight off is about lifestyle; it is about the choices we make every four to five hours when we should be eating. People often lose weight by making temporary changes, like eating way less food than normal (starvation diets), or doing something drastic like eating all protein and no carbs. Some people are even eating all vegetables and proteins; and while this is the ideal way to eat, and it's in 100% compliance with the dietary concept, it is not something most people can keep up forever. If you are one of the few people who can give up bad carbs completely I applaud you and commend your discipline. For the rest of us, the way you will be successful and keep weight off forever is to try to eat at least one meal per day that is protein and vegetables and find low carb versions of the bad-carbs you like. For example: Low carb bagels, Brown Rice, Basmati Rice, Orzo Pasta, Dreamfields brand pasta, etc, low carb yogurts. My challenge to you is to find your "your grove", figure out what ow carb foods and snacks you like. Be creative and find low carb alternatives to things you really love.
 You are going to have to read labels and do some research but when you do, you will find tons of low carb foods you will be able to eat forever.
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CALORIES DON'T MAKE YOU FAT HORMONES DO
Its not about eating as little food as possible its about controlling hormones
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If humans were machines and everybody had the exact same body chemistry than losing weight would be as simple as eating less food. Unfortunately we are too complex and different from person to person for weight loss to be this simple. We all process what we eat differently; some people will burn up all the sugar from a meal in a few hours, others will burn some of the sugar and store the rest. Unfortunately most of us are the second person in this example. Our individual body chemistry accounts for these differences. In fact most of the people who come to the clinic do not overeat enough to account for their weight gains. So something else but be at work; its chemistry , (hormones) not calories. From years of trying to lose weight from pure calorie restriction we have it in our heads that we should eat as little as we can. The key to weight loss is to eat a protein based protein or snack every five hours. This keeps your insulin and blood sugar levels (chemistry) in the fat burning zone. Dr. Valentine is constantly telling people who's weight loss has stopped or hit a plateau that they must eat more food. One pack of yogurt and an orange for breakfast is not enough food for anyone over 100 pounds. If you feel you are one of the people who's weight loss has stopped or hit a plateau due to lack of food please call.
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| PATIENTS OF THE MONTH |
I'm getting some awesome stories from all of you. This month I want to share the story of Mrs. Prada and Mrs. Teacher(names have been changed to protect identities). Mrs. Prada is over 70 has limited mobility due to a car accident and does not take diet pills. She lost over 12 pounds in the last couple of months by through exercise and diet. What were her tricks? She set up and environment for success. She has a shake for breakfast, or from emergency meals, she found water aerobics which she enjoys, and her daughter prepare meals that are compliant with the diet. Everyone's daughter may not be this awesome and helpful, so the point is set up an environment of success. Mrs. Teacher, is a regular and has done quite well in the program. She has lost inches of her waist and is looking younger. Mrs. Teacher told Dr. Valentine and I her exercise secret. Mrs. Teacher and some other teachers. lets call them "The Boogie Posse" found an empty classroom. They stocked the classroom with a TV and DVD player and then brought in all their exercise video's from the 80's. Everyday after school the " boogie woogie their tails off" to "Brickhouse", "She's a Bad Mam-a Jam-a", and Richard Simmons rocking to the oldies for 45 minutes. Now, you may not have an extra classroom so find something fun you can do to get moving. Be creative, if that means Wii boxing with your kids, great, if it means turning on Techno Music or Hip Hop and dancing like a Beyonce backup dancer then do it. Do whatever you can to keep moving.
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REGINA'S RECEIPES
The following Valentine's Day receipe is from our resident Health Coach Regina Barnes.
90% less sat fat · 83% less sodium than the original recipe-see the comparison. In the world of food, a "fool" is a dish made with fruit and cream. Ours is lightened up, but it is still delish-no fooling!
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prep time:5 min
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start to finish:15 min
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makes:4 servings
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| 1 | cup light frozen whipped dessert topping, thawed | | 1/3 | cup powdered sugar | | 1/2 | teaspoon vanilla | | 1 | cup fat-free creamy vanilla yogurt | | 3 | cups sliced fresh strawberries or 2 cups fresh blueberries | | 1/2 | cup coarsely crumbled shortbread cookies (5 cookies) |
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In medium bowl combine dessert topping, powdered sugar, and vanilla. Gently fold in the yogurt. | | 2. |
Spoon the yogurt mixture into four dessert dishes. Top with berries.
Sprinkle with the crumbled cookies. |
3. | Make-Ahead Directions: Prepare as directed, except do not sprinkle
with crumbled cookies. Cover and chill for up to 2 hours. To serve, sprinkle with crumbled cookies. |
Nutritional Information
1 cup: Calories 190 (Calories from Fat 45); Total Fat 5g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 5mg;Sodium 80mg; Total Carbohydrate 33g (Dietary Fiber 2g, Sugars 23g); Protein 4g Percent Daily Value*: Vitamin A0%; Vitamin C 110%; Calcium 10%; Iron 4% Exchanges: 1 Starch; 1 Fruit; 0 Other Carbohydrate; 0 Vegetable; 1Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
Regina Barnes is a Certified Holistic Health Coach who will guide in making gradual, lifelong changes that enable you to reach your current and future health goals in a way that is flexible, fun, and free of denial and discipline.Could one conversation change your life?
Find out by scheduling a free consultation. Please visit
Her Website
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