Tanya Evans-Norris

17 reasons Why your not losing weight

2012-01-24T12:14:00.001-08:00

Effective, healthy weight loss isn’t only due to the simplistic calories in, calories out paradigm. Nor is it solely reliant on diet and exercise. It’s everything – it’s all the various signals our body receives from the environment that affect how our genes express themselves and thrive. How we approach the subject matters, too. Our mood, our methods, our temperament. Our conscious decisions and our willpower. It’s setting good habits and expunging bad ones. Most of all, it comes down to keeping our genes happy by providing an environment that approximates evolutionary precedent.1. You think you’re eating healthy, but aren’t.Does your diet consist of a massive amount of “products”? Low-carb or not, you want to eat real food. Flagons of diet soda, plates of pure fiber in the shape of noodles, and loaves of 1g net carb “bread” do not a Primal eating plan make. You’re just feeding an addiction and consuming empty calories – sound familiar? Disregard the labels and look inside for what you know to be true: this crap isn’t food, and you shouldn’t be eating it. It’s about way more than just low-carb.2. You’re under too much stress.The stress response system is subconscious; it responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress – I hesitate to even make these distinctions, because the body does not differentiate between sources of stress. They all cause the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat. For 200,000 years, stress meant a life or death situation. It was intense and infrequent, and the cortisol release was arresting and extreme enough to improve the chances of survival. Today, our body responds to a stack of paperwork the same way. Traffic jams are like rival war bands. A nagging boss is like a rampaging mastodon, only on a daily basis. Take a step back from your life and take stock of your stress levels – they may be holding you back.3. You need to watch your carb intake.Carbs are key, as always, especially when you’ve got weight to lose. Veer closer to the bottom of the curve, taking care to avoid all processed food (hidden sugars). You might also try skipping fruit.4. You’re adding muscle.I always tell people not to get hung up on the scales so much. Those things are useful – don’t get me wrong – but they never tell the whole story, like whether or not you’re adding lean mass. The PB will spur fat loss, but it also promotes muscle gain and better bone density. If you’re feeling good but failing to see any improvements register on the scale’s measurements, it’s most likely extra muscle and stronger bone from resistance training. You wouldn’t know that just from the bathroom scale. If you absolutely need objective records of your progress, get a body fat percentage test (although these might not even tell the whole story) or try measuring your waist.5. You’re not active enough.Are you Moving Frequently at a Slow Pace for three to five hours every week? Remember: the near-daily low-level (between 55-75% max heart rate) movement should be the bedrock of your fitness regimen. It’s easy to do (because every bit of movement counts) and it doesn’t dip into your glycogen reserves (making it a pure fat burner, not a sugar burner). If you’re on the low end of the spectrum, crank it up toward five weekly hours and beyond.6. You’re lapsing into Chronic Cardio.Of course, you can go too far with the low-level movement – you can begin to lapse into Chronic Cardio. When you stay above 75% of your maximum heart rate for extended periods of time, you’re burning glycogen. Your body in turn craves even more sugar to replenish the lost stores, so you polish off a heap of carbs, preferably simple and fast-acting. You can continue down this route if you wish – I did, for a couple decades – but you’ll gain weight, lose muscle, release more cortisol, and compromise any progress you might have made.7. You still haven’t tried IF.Results vary, but if you’ve seemingly tried everything else, intermittent fasting can be a great tool to break through a weight loss plateau. Make sure you’ve fully transitioned onto a Primal eating plan and start small. Skip breakfast and eat a late lunch. If that feels okay, skip breakfast and lunch the next time. Just take it slow and pay attention to your hunger. Eventually, try exercising in a fasted state to maximize the metabolic advantage. If all goes well, your hunger won’t necessarily disappear, but it’ll change. A successful IF tames hunger, makes it less insistent and demanding.8. You’re eating too much.Low-carb isn’t magic. It reins in wild hunger and tames insulin, but calories do still matter – especially once you approach your ideal weight. In fact, those last few pounds often don’t respond to the same stuff that worked so well to get you to this point. Eating nut butter by the spoonful and hunks of cheese without regard for caloric content may have gotten you this far, but you’ve got to tighten things up if things aren’t working. And that’s the real test, isn’t it? There is a metabolic advantage to eating according to the PB, but if the weight isn’t coming off, something’s up – and calories may need to come down.9. You haven’t overcome bad habits or developed good ones.Be brutally honest with yourself. Do you engage in bad habits? If so, identify them. Make tentative, loose plans to disengage from their clutches, and tell people close to you. Make it public, so you can’t back out without losing face. You’ve also got to develop good ones. Follow roughly similar guidelines as when kicking a bad habit – identification, planning, publication – and you’ll be on your way.10. You haven’t purged and Primalized your pantry.Out of sight, out of mind; out of reach, out of mouth. Keep the crappy junk food out of your pantry, if not out of your house altogether. Go down the list and toss the stuff that doesn’t apply. As for the rest of your kitchen, check out the fridge interiors and grocery lists of some other Primal folks for inspiration.11. You’ve reached a healthy homeostasis.It may be that your body has reached its “ideal” weight – its effective, genetic set point. Reaching this level is generally painless and effortless, but it won’t necessarily correspond to your desired level of leanness. Women, especially, tend to achieve healthy homeostasis at higher body fat levels. Breaking through plateaus can be hard enough, but plateaus ordained by the body itself can be nearly impossible. It’s probably going to take some serious tinkering with carbs, calories, activity levels, sleep, and stress. If everything else is on point and accounted for, you may be looking at healthy homeostasis. Then, the question becomes: do you want to mess with a good thing?12. You’re low on willpower.Willpower is like a muscle. It must be used or it will atrophy. You’ve also got to provide fuel for your will – little victories to start out. Go for a walk if you can’t muster the will for the gym. Take note that willpower, or lack thereof, might actually be an indicator of your body’s needs. If you truly can’t muster up the will for the gym, it may be that your body needs to recover. When that’s the case, overtraining is a bigger danger than lack of will.13. You’re full of excuses.If you find yourself having mini self-contained internal arguments throughout the day (and you lose), or (even worse) lying to yourself about what you’re eating and doing, you’re probably also full of excuses. Read this, maybe twice, then follow up with this.14. You haven’t actually gone Primal!We get a good number of new readers on a regular basis, and not all of them take instantly to the Primal concepts. And yet they come back. They read the archives, the comments. Something draws them near, while at the same time keeping them at arm’s length. Why is that? What’s stopping them? If that describes you, what are you waiting for? Take the plunge. Go Primal for 30 days and see how you like it. I assure you; the many enthusiastic community members are here because it works.15. You’re not getting enough sleep.Chronic levels of sleep deprivation cause the release of cortisol, our old fat-storing friend. The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep. And a recent sleep study showed that truncated sleep patterns are linked to weight gain. Get seven to eight hours of sleep a night.16. You haven’t given it enough time.The Primal Blueprint is a fat loss hack, undoubtedly, but it isn’t always a shortcut. Some people get instant results from dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off. Either way, though, this is a lifestyle. You’re in it for the long run. Approach it with the right mindset and you won’t get discouraged.17. You’re eating too much dairy.Some people just react poorly to dairy. We see this time and time again listed in the forums; dairy just seems to cause major stalls in fat loss for a good number of folks. There are a couple speculative reasons for this. One, folks coming from a strict paleo background may not be acclimated to the more relaxed Primal stance on dairy. Reintroducing any food into the diet after a period of restriction can have unintended consequences on body composition. Two, dairy is insulinogenic, which is why it’s a popular post-workout refueling tool for athletes. Does a non-strength training PBer need to drink a few glasses of milk every day? Probably (definitely) not.Bonus Reason: Sprinting is not part of your fitness routine.I’ve found that many assume that they’re getting everything they need from their workouts from plenty of low level aerobic activity and a couple of strength training sessions each week. Sprinting is often overlooked, but it’s one of the Primal Blueprint Laws for a reason. Nothing shreds you up faster than sprinting. I’d ease into sprints if you’ve never done them or are extremely out of shape or overweight. That is, I recommend you have some measure of fitness aptitude before you jump into a routine. But once you’re ready do 6-8 all out sprints (with short breaks between) once a week to break a weight loss plateau when all other attempts have failed.Consult with Tanya via Skype, email, Facetime or phone.Www.tanyaevans.com

Overdoing it on the cardio= FAT GAIN!

2012-01-22T21:55:00.001-08:00

You know the commonly understood formula for weight loss. It is the premise that virtually every mainstream fitness routine accepts. However, it is an urban myth. What is it? Eat less + increase activity=weight loss. This is not true. It appears to be true just like the world appears to be flat, but you know it isn't true; the world is round. Follow this urban myth of weight loss and you will end up stranded somewhere, frustrated that you didn't reach your weight loss goal. Even worse, you may will circle the world of mainstream empty weight loss promises and come back to where you started, more overweight than when you started. Let put this urban myth to rest once and for all.I repeat, Eat Less + Increase Activity DOES NOT EQUAL Weight Loss.Why?Here is the answer: Print this out, underline it, and paste it on your bathroom mirror?Your body is not a calorie checkbook! Treat it like one and three things happen:Phantom weight loss: some fat burning yes, but more muscle wasting and dehydration.Weight loss plateau after 2-3 weeks due to your body developing a tolerance to what you are doing.You gain all the weight back plus more once you quit due to a depressed metabolism.This is the typical outcome of any diet and cardio scenario. This is the truth of burning body-fat, and staying lean, looking good, and feeling good all the days of your life:Your body has a fat burning engine that we can compare to a campfire. To turn the engine on you will need the proper mix of wood (nutrition) and air (exercise) to keep the flames (metabolism) burning fat. The hormones or your body ignites the flames of your fat burning engine. As most women are keenly aware, hormone levels fluctuate over time so the ideal timing and ratio of wood and air to keep the fire burning does vary over the day, the week, or the month. To avoid weight loss plateaus, we need to account for this. Weight loss plateaus are the body's hormonal (and enzymatic) tolerance to what you are doing.So what happens when we chose to cardio ourselves to death for 1 hour or more a day while cutting our food intake in half? Well let's compare it to the campfire scenario. What happens to the flames of the campfire when you take half the wood out and point a strong gust of wind at the campfire? That's right you got it. Without fuel to sustain the fire, and a strong wind blowing on the flames, the fire will burn out. Bye, fat burn, hello slow metabolism.Excessive cardio, like a hurricane wind, blows out the fat burning flame because it because the body's hormones to "bottom out" and metabolism goes south. This response is even more severe if you "go on a diet" and the same time. Some exercise (air) is necessary to burn fat, and weight training with accessory cardio accomplishes this. Most people fail because they focus on burning calories. Who cares about burning calories? We want to burn fat'not calories.This preoccupation with the calorie checkbook idea and endless cardio + hardly eating to "bring down the balance" continues to be accepted despite the fact it fails miserably to deliver. Even hormone conscious experts, like the people who have developed the zone and south beach diets don't recognize the application of their hormonal science to exercise, and its interrelationship to nutrition and the body hormonal clock. However, doctors are disease specialists and clinical nutritionists are food chemistry specialists. They focus on the science of the chemistry of the human body, not the art of applying strategies derived from science to a person's lifestyle to get fat burning results. Hey, most of them don't even follow their own advice. Not a criticism, just a acknowledging that they face the same challenges we all do. Personal Trainers are health and fitness experts, in the trenches applying proven strategies for results. We look to science, but it has to hold up under application, it has got to deliver. This is where the cutting edge lies. So this is the cutting edge on burning off body fat. Get rid of the notion of the calorie checkbook because that is bleeding edge of yesterday that leads to nowhere.Consult with Tanya via Skype, phone or facetime. Send questions to tanya@tanyaevans.comWww.tanyaevans.com

1 Simple Diet Hack to Combat Holiday Weight Gain

2011-11-27T10:17:00.000-08:00

Tis’ the Season…But for What?
It is that time of year again. Going shopping, holiday parties, family gatherings, loads of festive foods…and unfortunately for many also a time of unwanted holiday weight gain.
Most people just shrug it off to the “holidays” and assume that it will be OK once they make their New Years Resolution to lose it. How many really do though? What is the cost of adding up a few pounds here and there year after year?
The good news is that you can still enjoy the holidays and even lose weight. Believe it or not it is possible to lose lbs and still have a social life in the process. No need to hide in the corner and eat celery sticks.
So here is the simplest (and effective) way for you to get through the holiday parties and gatherings without any additional weight gain.

Strategy of Eating Less
Shhhhh….here’s the top secret strategy on how you can help offset a higher calorie day. Ready? You can help offset a high calorie day with lower ones around it. Shocked? Well you shouldn’t be.
Too many people nowadays are so worried about calorie loads meal to meal and every day, when in fact the body works differently. The body is smart, and works over a longer period of time (it had to in order to survive tougher times long ago). Cycling lower calorie days around higher ones is a simple way to balance out the long term equation.
How does it work? If you know that you are going to be at a party or function and chances are high that you will eat more than normal, then you want to take it easy on the day before and after. It is really that simple! Let me break it down below.
Normal Eating
Here’s a simple example. Assume you normally eat about 1500 calories a day and maintain your weight (not gain, or lose). If your goal is to just maintain weight during the holidays you want to try and average around 1500 over the long term.
So if you take a normal schedule (including holiday party):
Day 1: Regular Schedule – eat 1500 calories
Day 2: Work and Holiday Party – eat/drink 2200 calories
Day 3: Regular Schedule – eat 1500 calories
The above would mean a daily average over 3 days of about 1703 calories (over your normal daily levels). What will that equal over time? More weight that is gained.
Enter the “Eat Less Calories” Hack
Now, using a low calorie cycling trick you can counteract the higher day with some lower ones around it.
Day 1: Regular Schedule – eat 1200 calories
Day 2: Work and Holiday Party – eat/drink 2200 calories
Day 3: Regular Schedule – eat 1200 calories
Now look, you average 1533 calories a day now (about your normal level). Note these are just rough numbers and not meant to be exact, but you get the idea. You should be able to maintain your weight, assuming you are not going really overboard too often.
Enjoy the Holidays, Look Good Too
So if you know a party is coming up, eat a little less the day before (focus more on low calorie foods like leaner proteins, fruits and vegetables) and the day after so you do not have a calorie surplus over the long run! Eat less meals to get there, such as 2 meals. This is the simple strategy that you can also apply to your year-round lifestyle. Using intermittent days to eat less and still enjoy foods you like while losing weight.
So go out and enjoy your holiday season. There is no reason you should not be able to, especially once you know how to effectively use this simple diet (lifestyle) hack above.

Visit my private studio for a complimentary fitness and lifestyle assessment.

Happy Hollidays!

Www.tanyaevans.com

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Are you losing FAT, WATER or MUSCLE???

2011-05-02T22:37:00.000-07:00

Are you losing FAT or MUSCLE???
"I tried that diet and lost 8 pounds in the first week!"
"I've gained three pounds in one day! It must have been the cookie I ate
or maybe the mashed potatoes!"

These are comments I hear so often that I decided it would be a good topic for an article to help people have a better understanding of the fluctuating numbers on their scale. It is important to understand, when we step on a scale, it is measuring every part of our physical being at that moment in time, which means it measures our fat, muscles, organs,
tissue and water weight.

Water weight can affect your total weight anywhere from 1-10 pounds and sometimes even more. It is important to understand what kinds of dietary factors can make these fluid shifts happen. To start, many of the high protein, low carbohydrate diets such as Atkins, or the beginning of South Beach can cause a dramatic shift in your water weight. This is because as you significantly cut back carbohydrate intake your body starts breaking down the stored carbohydrates (glycogen) to use as energy, and this breakdown causes the body to excrete large amounts of water. Once the body begins to use stored fat for energy, weight loss slows. This is why most people lose a significant amount of
weight right away on a low carb, high protein diet. Extreme low carb, high protein diets can often lead the body to a state of dehydration because of the significant fluid loss.

What is misleading is when a person following a low carb plan eats a carbohydrate-rich food they can easily gain 1-3 pounds. However, this weight gain is just your body replenishing the fluid it lost and is not gained fat. I have had numerous clients struggle with this and they end up yo-yoing back in forth with fluid weight thinking that it must be the half cup of rice they had the night before that caused them to gain that 2 pounds when in fact eating the rice just allowed them to regain some of the fluid they had lost from following a strict low carb plan. The fact is carbohydrates do not affect your weight quite that simply. Excess refined carbohydrates can strongly stimulate insulin production, which promotes fat deposition and increases appetite. This kind of weight gain will happen gradually, not dramatically overnight.

Sodium is another dietary component that can lead to fluid gain. Sodium can cause the body to retain fluid, which can lead to these frustrating daily weight fluctuations. Some people are more sensitive to sodium than others. Watch your diet and see if your weight gain corresponds with a high sodium meal the day before. For example, eating out in restaurants can often increase your sodium intake significantly.

The best way to tell if you are retaining fluid is to pay attention to your body. If you get indentations on your ankles and lower legs from your socks then you are retaining fluid. If you wear rings and they become tight and leave an imprint in your fingers when you take them off then you also likely retaining fluid. Any kind of puffiness in your skin is a good indication of water weight.

The bottom line is that it takes 3500 calories to gain or lose 1 pound of body fat. This equates to an extra 500 calories a day over 7 days to gain a pound. This means if you gained 3 pounds in one day you can chalk it up to fluid weight otherwise you would have had to consume10,500 extra calories that day which is not likely! True weight gain happens gradually and likewise we lose it gradually. Check your weight weekly instead of daily and look for overall trends. If you are seeing dramatic daily changes in your weight, it is likely the ever-changing shifts of our bodies' water weight. www.tanyaevans.com

Private Fitness and Lifestyle Consultant

Tanya Evans-Norris: Control Blood Sugar to Extend Lifespan and Assist ...

2011-02-27T23:02:00.000-08:00

Tanya Evans-Norris: Control Blood Sugar to Extend Lifespan and Assist ...: "(NaturalNews) Extreme blood sugar swings and insulin resistance are not only detrimental to your health, but they are also rapidly becoming ..."

Tanya Evans-Norris: Cortisol Levels and Weight Gain

2011-01-30T20:48:00.000-08:00

Tanya Evans-Norris: Cortisol Levels and Weight Gain: "Cortisol Levels and Weight Gain Stress and other health conditions can lead to high cortisol levels. Learn how to lower cortisol levels natu..."

Tanya Evans-Norris: Exercising During Pregnancy

2011-01-26T05:11:00.001-08:00

Tanya Evans-Norris: Exercising During Pregnancy: "There are moments in our lives that define us, affect us, shape us, and are very important to us. For a woman, pregnancy is one of them. ..."

Exercising During Pregnancy

2011-01-26T05:11:00.000-08:00

There are moments in our lives that define us, affect us, shape us, and are very important to us. For a woman, pregnancy is one of them. That is why more than ever, you have to know what exercises you can do to stay healthy during these times. Not only will this help you feel better about yourself, a healthier you makes a healthier baby.

Proper exercise not only improves your self-esteem, it also prepares you make delivering your baby easier by increasing your energy, strength, and stamina. You can even derive pleasure from your labor of love. Eating properly with proper exercise will keep you and your baby fit, also minimizing the possible complications you may face during labor.

Things you need to remember before you start

Before psyching yourself out on what exercise routine you are going to take, you have to consult with a health care provider. We all know that exercise is good for everybody but you will need some extra care if your family has a history of preterm labor or other medical conditions. Conditions like:

Diabetes
Hypertension
Heart problems
Placenta previa

As well as other conditions that may affect your exercise program. Once you know the "don'ts" your health care provider, you can setup your exercise program. Of course you could have them check your final exercise program too just to be sure.

The Plan

Divide your exercise plan into phases and base these phases on each trimester of your pregnancy. The focus of each phase will target different muscle groups, flex different joints, and prevent you from injuring yourself and your baby. If you are an exercise buff and are already engaging in exercise even before your pregnancy, then you can continue with your routine over to the first trimester. If you are just starting, then begin in your first trimester.

First Trimester

Starting your routine in this trimester will be the most difficult. Why? Many changes will happen during your first trimester. Many particular physiological changes will be apparent for you. You may experience nausea and other things that may impede your progress. Do not falter though because all these things are temporary and the situation will definitely improve with time. Just remember that with exercise, you have to make sure you are taking in good nutrition. This will not only help you, but will help the development of your baby. Who knows, you might like exercising so much that you adopt it in your lifestyle.

The Proper Workout

In general, your workout should focus on improving your cardiovascular system. So a good cardio routine is a must. This will be your foundation to develop your core muscle group. Proper warm up and stretching also improves your workout. So stretch and warm yourself up before exercising and right after your workout, also stretch and cool down slowly.

The Second Trimester

This is my personal favorite and may become yours too! All the physiological changes your body has been experiencing will be over during this time. This is the time to not only improve your cardio workout; it is also the best time to focus on strength training. Your hips, thighs, and lower back can be strengthened to better support you. This in turn will minimize your weight gain. In addition to that, you will be able to support your belly better because your muscles and joints help support your weight. Thus your body remains stable and you won't have unnecessary fat as your weight increases.

The Third "Maintenance" Trimester

Aren't you feeling wonderful about your body and your baby? The last trimester is the time where you gradually decrease your strength exercises and focus more on cardio training and your stretching. Maintain your exercises all throughout your pregnancy to optimize your benefits from your exercise. Not only will this maintain your energy, your stamina and strength will be better prepared when it is time for your delivery. So keep at it. Your baby and your body will be glad you did this exercise routine.

Last-Minute Tips

Do not forget that your body needs a lot of water, especially when you are exercising. Make sure you stay hydrated. You wouldn't want to overdo things and hurt yourself in the process. You also have to remember that too much of anything is bad. That is why do not stress yourself too much that you become exhausted. You want your body to get stronger, not lose all its energy and fall apart. And of course, don't forget to smile! Your baby will be glad her sexy mommy loves to exercise!

If ever you experience any of the following:

Vaginal bleeding
Blurring or blurred vision
Sudden Dizziness
Nausea
Fatigue
Difficulty breathing
Chest or abdominal pain

Stop immediately and speak with your health provider! Exercise may be important but if you are overdoing it or doing something wrong, your body will definitely show signs. Talk with your doctor. They will tell you what is best. Just because you are pregnant, it doesn't mean that you don't need to exercise.

contact my Via email tanya4fitness@aol.com or via SKYPE:)

Tanya Evans-Norris: CARDIO VS. STRENGTH-TRAINING WORKOUTSFitness Face...

2011-01-06T23:11:00.000-08:00

Tanya Evans-Norris:
CARDIO VS. STRENGTH-TRAINING WORKOUTSFitness Face...: "CARDIO VS. STRENGTH-TRAINING WORKOUTSFitness Face OffIn one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing t..."

Tanya Evans-Norris: Control Blood Sugar to Extend Lifespan and Assist ...

2010-12-22T00:49:00.000-08:00

Tanya Evans-Norris: Control Blood Sugar to Extend Lifespan and Assist ...

2010-12-20T23:50:00.000-08:00

Control Blood Sugar to Extend Lifespan and Assist Natural Weight Loss

2010-12-20T23:47:00.000-08:00

(NaturalNews) Extreme blood sugar swings and insulin resistance are not only detrimental to your health, but they are also rapidly becoming biomarkers of aging and longevity which can be monitored and charted to determine the rate of aging and risk of disease. Many people either don`t monitor their blood sugar levels or have been led to believe that readings that are known to promote disease are normal. Fasting blood glucose and post meal sugar levels tell the story of how well your metabolism is functioning. You can control blood sugar surges after eating to slow your rate of aging and to dramatically lower disease risk while extending healthy lifespan.

Outdated Blood Sugar Readings Lead to Accelerated Aging
Most adults never think about checking their fasting or post meal blood sugar readings or rely on outdated information which is now known to accelerate aging and promote disease. Old school medicine fosters fasting blood sugar reading of 126 mg/dL or lower and post meal readings no higher than 200 mg/dL.

Guidelines provided by the International Diabetes Federation provide solid evidence that fasting levels should be 80 mg/dL and should raise no more than 40 mg/dL after eating. People are placing their long term health at significant risk by accepting the obsolete standards.

What Causes Out of Control Blood Sugar?
Blood sugar levels that rise dramatically after eating or don`t fall back to optimal levels after fasting for at least 8 hours are caused by adherence to a low fat diet and a lifetime of eating processed junk food. This destroys our natural ability to regulate blood sugar.

Many people are told to follow a low fat diet to improve cardiovascular health. They substitute high glycemic carbohydrates for healthy fats causing blood sugar to surge after each meal. Even carbs from multi grain breads and pasta produce dangerous blood sugar readings and should be avoided.

Excess Blood Sugar Fosters Disease, Reduces Lifespan
The body is very sensitive to the amount of sugar present in the blood, and it vigorously works to use the action of insulin to usher excess amounts out to cells and muscles after eating. Continually high levels of glucose eventually cause the delicate system to break down meaning sugar remains in circulation. This leads to metabolic chaos and diseases ranging from cancer and heart disease to diabetes, stroke and Alzheimer`s disease. Blood sugar that is not controlled results in increased disease risk and plays a crucial role in determining how long you will live.

Calorie Restriction Lowers Blood Sugar, Assists Weight Loss
Calorie restriction has been shown to extend lifespan largely by controlling blood sugar levels and insulin resistance. Restricting calories 10 to 25% below current levels makes your metabolism more efficient and directly influences genes that promote longevity. It`s important to eliminate all sugar, processed foods and artificial additives in favor of an all natural diet. Providing complete nutrition avoids excessive blood sugar spikes, and natural weight loss will be a pleasant benefit.

Cutting edge research provides evidence that post meal blood sugar should never exceed 140 mg/dL to prevent potential damage to the heart and vascular system as well as most internal organs. Monitor your blood sugar at 1 and 2 hour intervals after eating and cut carbohydrates as necessary to prevent excessive readings. Your reward will be lower risk of disease, increased lifespan and control of your destiny.

Fitness Management & The Wellness Loft

www.tanyaevans.com

Eating To Build Muscle And Lose Fat

2010-12-01T23:54:00.000-08:00

Want to lose some of that unwanted body fat? If so, you may want to start hitting the weights because building muscle helps you lose fat.

That's because the more lean muscle tissue you have, the more calories you burn at rest, as well as when you're active. The more muscle tissue you possess, the more energy your body will require to maintain that muscle.

It gets that needed energy from burning and utilizing calories. And again, the more calories you burn, the more likely fat loss to occur.

Muscle is a very metabolically active tissue. It takes a lot of work for your body to maintain it. Fat, on the other hand, takes no work to maintain. It just sits there, lumped together like, well, fat.

This is an important concept in fat loss because the more lean muscle tissue you can build, the more calories that will be burned off, without you having to do any extra work. Your muscle will burn off more calories 24/7 than if you didn’t have that extra lean muscle.

This makes the case for why weight training, also known as resistance training, is so important to include in any weight loss program.

So if you can add a couple pounds of lean muscle to your frame, you’re going to burn off more calories, even while sleeping, than if you didn’t have that extra muscle.

The more calories you burn off at rest, the more likely that the calories burned off during exercise will create a calorie deficit in your body. A calorie deficit is a must for weight loss to occur.

Weight gain occurs from consuming more calories than your body burns off during the day. Since there is no deficit of calories, your body does not have to dip into stored body fat to get energy. In fact, due to the surplus, it stores the extra calories as body fat.

If you create a calorie deficit, meaning, your body has used all of the energy from calories it has received from food and it still needs more (like to support muscle tissue) it is going to go after your fat stores to get that energy.

Fat is a highly condensed form of energy. So, when your body starts taking fat from fat stores to use as energy, that is how weight loss occurs.

Weight training may benefit any weight loss program, possibly more than any other component.

Weight training can be a future investment for permanent weight loss and weight maintenance because as you continue to lose stored body fat and gain lean muscle, your muscle will continue to aid in the calorie burning process.

As there becomes less stored body fat to use as energy, the muscle tissue you build will start to directly utilize the calories you consume on a daily basis.

Since there is now more muscle tissue than there is fat to utilize calories, chances of storing any excess calories as body fat is greatly reduced.

Resistance training may offer the most benefit of all to women past the age of menopause. It can help prevent or reverse the effects of osteoporosis by strengthening and maintaining bone density often lost by diet alone.

So how much resistance training is necessary for long-term weight loss to be successful and to build more lean muscle?

Not as much as you would probably think. In fact, any more weight/resistance training than 2 to 3 hours a week may be counterproductive.

The best results I have witnessed while in the personal training field come from 3 sessions a week with weights, less than an hour each session.

Most people like the Monday, Wednesday, Friday approach to weight training. This leaves Tuesday and Thursday for cardio, which should be done separately from weight training.

The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house.

So hire a trainer (me) or check out a good program online you can use for building muscle

Bottom line, if you want to lose stubborn body fat, start building muscle and you'll soon see the pounds disappear.

www.tanyaevans.com

Transformers: Unhealthy Foods In Disguise. Top 10 Healthy Foods That Are Not Really Healthy

2010-10-17T23:09:00.000-07:00

You may have heard the expression, “you are what you eat.” Well, in regards to weight loss, ‘what you eat’ is almost as important as ‘how much you eat’. Eating a healthy, well balanced nutrition plan will help you lose weight and keep it off.

Most of you think you know which foods are healthy and which ones are not. Below is a list of the top ten foods that people mistakenly believe are healthy.

Salads

“All I eat are salads and I still can’t lose weight”. I wish I had a dollar for every time I have heard that said. Most people mistakenly believe that salads are healthy. The salads that most people eat cause more weight gain than weight loss.

Salads are unhealthy because of the toppings:

Creamy Salad Dressings: Most people drown their salads in a creamy salad dressing such as Thousand Island, French, Ranch, etc. These dressings are high in calories and in sugar. Only use these dressings if you are trying to gain weight.
Oil Dressings: A little extra virgin olive oil with your salad is great. Olive oil is a “healthy” fat with multiple benefits. However, it is high in calories. At over 100 calories per tablespoon, oils should only be used in moderation. Do not drown your salad in oil. Instead make a vinaigrette and put some in a little container. To eat your salad, dip your fork in the dressing before each salad bite.
Fatty Meats: Bacon and fatty deli meats simply add unnecessary calories to your salad. Instead consider low-fat deli meats, extra lean turkey bacon, other lean meats, or even better beans.
Fried Chicken: It always amazes me when someone trying to lose weight orders a salad topped with a fried chicken breast. Fried chicken is never part of a weight loss program. Top your salad with a grilled chicken breast instead.
Croutons and Crackers: Salad + Bread = Sandwich. Keep the bread off of your salad, it just adds unnecessary calories. If you have to have croutons, make your own with 100% whole wheat bread.
Fatty Cheeses: Fatty cheeses can turn a good salad bad. Choose 1% or fat-free cheeses instead.
Nuts: Nuts have “healthy” fats, but they are high in calories. Use sparingly.

Smoothies

Most smoothies are not healthy or low calorie. They are made with fruits, but add extra sugar, and/or syrups. Some even add frozen yogurt or ice cream! Fruits are good for you. However, most smoothies have 4-6 fruit servings with no additional fat or protein.

A fruit smoothie is typically high in calories and sugar. This type of meal/snack will lead to weight gain. The situation is made worst when sugar or syrup is added to the smoothie.

Make your smoothie healthier by decreasing the fruits and adding:

Protein: Drink smoothies that are made with fat-free milk, fat-free yogurt, and/or whey protein powder. Protein will help you to build muscle, boost your metabolism, and stay full longer.
Fat: Consider adding a small amount of extra-virgin olive oil, nuts, natural peanut butter, or flaxseed to your smoothie. These healthy fats will help to keep you full longer and improve your overall health.

Top 10 Healthy Foods That Are Not Really Healthy

Granola Bars

Most granola bars are made with sugar, high fructose corn syrup, chocolate, caramel, raisins, dried fruit, and/or candies. They are candy bars in disguise. They have little nutritional value and will lead to weight gain. If you have to have one, I would choose the granola bars made by Kashi.

Multigrain or Wheat Products

Do not be fooled by products that say they are multigrain or made from wheat. That does not mean that the product is healthy.

Multigrain simply means that the product is made from more than one type of grain. Corn chips and white rice are both made from grains, but neither is healthy and both can lead to weight gain.

Wheat products are not necessarily healthy either. White bread and most crackers are made from wheat, but they are not healthy.

You can eat multigrain or wheat products in moderation. However, do not fool yourself into believing you are eating well.

When choosing breads or crackers, look for products made from 100% whole wheat. Even better look for products made from 100% stone ground whole wheat. These products have more vitamins and fiber than their multigrain and wheat counterparts. For great bread, packed with protein and fiber, consider Ezekiel Breads (found in the freezer section). This line of breads is made with live whole grains and has a much higher fiber content than bread found on the shelf.

Fat-free Products

Just because a product says it is fat-free does not mean that it is healthy. Many of the fat-free products on the market were made fat-free by removing the fat and adding sugar.

You will eat more of these fat-free products and you will be less satisfied. This will lead to weight gain. If a product states that it is fat-free, look at the nutrition label and ingredients for added sugars and/or high fructose corn syrup.

Fat-free products can be healthy if they are removing unhealthy saturated fats and not replacing it with sugar. This is the case with most fat-free dairy products and lean cuts of meat.

Sports Drinks

You think sports drinks are healthy because you see athletes drinking them. However, they are not even remotely healthy.

Sport drinks are meant to replace the fluids and electrolytes lost from sweating. Unless you are exercising for over an hour in the heat, you are probably not sweating enough to need a sports drink.

Most sports drinks are high in sugar. High sugar drinks and foods lead to weight gain. Stay away from them.

If you think you need fluid and electrolyte replacement, drink the sugar-free sports drinks or fitness waters. Do not drink sports drinks as a beverage. That is not what they are intended for.

Energy bars are not healthy because they are not meant to be healthy. They are made to provide energy to people who are exercising for extended periods of time. They are not meant to be eaten as snacks or meals.

Unless you are an endurance athlete you do not need the energy boost from an energy bar. If you are trying to lose weight, your energy should be coming from the fat you are trying to get rid of.

Energy bars are high in sugar. Stay away from them. Real foods are cheaper and healthier.

Fruit Juice or Dried Fruit

Fruits are great in moderation because they are very nutritious and when incorporated into a balanced meal, they help keep you satisfied longer. They help to keep you satisfied because of their high water and high fiber content.

Fruit juices remove the best aspect of fruits by eliminating the fiber. They then add extra sugar making it even worse. You are much better off eating a fruit than drinking a fruit.

Dried fruit removes the water from fruit. Now the fruit becomes less satisfying and you eat more to compensate. Dried fruits are also bad because they are typically sugar sweetened, which makes them worst. Unless you are an astronaut and concerned about your foods spoiling, skip the dried fruits. Eat real fruit instead.

Wraps

Many of you believe that wraps are healthy because the wrap it self has less calories and carbohydrates than two slices of bread. However, wraps can be just as unhealthy as most sandwiches if they are filled with creamy sauces, fatty cheeses, fatty meats, and/or fried meats.

To make your wrap healthier, fill them with lean meats, fat-free cheeses, and fresh vegetables. You can make it even healthier by eliminating the wrap and using lettuce instead. Lettuce wraps taste great.

Grilled Chicken Sandwiches

Boneless, skinless, chicken breasts are healthy. They are high in protein and low in saturated fat. They also taste great when grilled. However, most grilled chicken sandwiches are not healthy.

At most restaurants and fast food places, they take a perfectly great piece of chicken and put it in between two high-calorie white buns. They then serve it with a high-fat creamy sauce, high-fat bacon, and/or ketchup.

If you want to make your grilled chicken sandwich healthier, make it special. Tell your waiter that you do not want sauce, ketchup, or bacon. Tell them you only want mustard. If they have 100% stone ground wheat bread/bun request it. If they do not, simply remove one of the white bun halves.

Conclusion

There is no such thing as a healthy food. Any food can be made healthy or unhealthy if you do not know what you should and should not be eating. Feel free to email me any questions that you may have about your current weight loss plan. I will personally respond to everyone. www.tanyaevans.com

Lose Fat Fast - Avoid These 7 Huge Fat Loss Mistakes To Quickly Melt Away Fat In Weeks! (Must Read!)

2010-09-29T22:48:00.003-07:00

Have you been trying to lose fat fast, but nothing seems to work? Perhaps one or more of the following 7 mistakes is what is holding you back:

1. Skipping Breakfast - You have not eaten for several hours from the time you went to bed until you've awaken. Your body is deprived of nutrients and needs to be refueled. If you skip breakfast, then this will extend this deprivation period and will ultimately slow your metabolism down.

2. Eating Late At Night - Eating bad foods such as bad carbs (foods loaded in sugar) will have a negative affect on your metabolism during rest.

3. Not Getting Enough Water - Water is not just required for life, it is needed to flush toxins out the body, build lean muscle tissue, remove water weight, boost the metabolism to help lose fat fast, and more. So, if you haven't been getting enough water, I recommend that you get 1/2 your body-weight in ounces of fresh water each day.

4. Not Getting Enough Sleep - Sleep is absolutely important if you want to effectively lose fat fast. You must get at least 7 hours of sleep each night. This will keep your body functioning at its peak to ensure you effectively burn fat.

5. Focusing on Weight Loss Instead Of Fat Loss - It's so easy to get caught up with what the scale says. However, when you place your emphasis on "burning fat" instead of "losing pounds", you'll notice that dieting is actually much easier and more effective.

6. Improper Exercise - Slow boring cardio and avoiding building muscle tissue is a recipe for disaster. That type of exercising is nothing but a waste of time. The type of cardio I recommend is shorter and more fun higher intensity workouts (such as a 10 minute sprinting routine), and I most certainly recommend you focus on weight training at least 3 times a week. Building muscle AUTOMATICALLY burns fat (even when you are resting), and higher intensity workouts increase your metabolism.

7. KILLING Your Metabolism! - By far, the #1 reason people have such a difficult time being able to lose fat fast is because they are significantly sabotaging their metabolism by going on crazy fad diets (low-carb, low-calorie, low-carb, prepackaged meal plans, celebrity-endorsed programs, etc), and/or taking diet pills. Fad diets and diet pills are highly unnatural and the body does not react well to them. What they will do however is they will significantly lower your metabolism and will lead you to regaining whatever weight you have lost, and your body will consequently begin to store every calorie you eat... as additional body fat!

Fitness Management Inc. & The Wellness Loft

www.tanyaevans.com

email us for a free fit test and body fat test

Lose Fat Fast - Avoid These 7 Huge Fat Loss Mistakes To Quickly Melt Away Fat In Weeks! (Must Read!)

2010-09-29T22:48:00.001-07:00

Have you been trying to lose fat fast, but nothing seems to work? Perhaps one or more of the following 7 mistakes is what is holding you back:

2. Eating Late At Night - Eating bad foods such as bad carbs (foods loaded in sugar) will have a negative affect on your metabolism during rest.

Fitness Management Inc. & The Wellness Loft

www.tanyaevans.com

email us for a free fit test and body fat test

2 Rules for Successful Long-Term Weight Loss

2010-09-16T13:21:00.000-07:00

Over the last 10 years the corn belt of the Midwest has been replaced by the elastic belt of our expanding waistlines. According to the National Center for Health Statistics:

• 66% of adults age 20 years and over are overweight with 32% being clinically obese
• 17% of adolescents age 12-19 are overweight
• 19% of children age 6-11 are overweight

To drive home this issue of overweight and obesity all you have to do is examine the numbers. In 1960 45% of adults were overweight. In the 1970’s that increased to 48% and by the late 1980’s 56% of the adult population was overweight. In the 1970’s only 6.5% of children and 5% of adolescents were overweight.

Now, you might be thinking “What’s the BIG deal?” Overweight and obese individuals are at an increased risk for:

• High Blood Pressure
• Osteoarthritis
• Type 2 Diabetes
• Coronary Heart Disease
• Stroke
• Gall Bladder Disease
• Sleep Apnea and Respiratory Problems
• Certain Forms of Cancer (Breast and Colon)

All of the primary causes of death and disability are found in the above list. Your weight, and the lifestyle that created it, is a significant factor in increasing your risk. The health care costs for being overweight and obese have now overtaken the health care costs of smoking. That’s significant. And, just like people struggle to stop smoking so too are people struggling to control their weight. This article will give you 2 rules to help you in this struggle. I firmly believe that if you consistently apply these 2 rules you will stop the weight gain and may even see your weight return to a more normal level.

Rule 1 – Drink Water Not Pop, Soda or Other Soft Drinks!
This is the number one rule for having success in weight loss, weight management, and improving your health.Not to date myself but I remember when I was a kid playing in the suburbs of Chicago. A soda was a treat not an everyday drink. If we were thirsty then we were told to get a glass of water from the tap or use the hose outside the house. Today, the average American drinks 1.5 cans of soda per day. That represents 230 calories per day. You might be thinking “BIG deal it’s only 230 calories!” Well, it is a “BIG DEAL” as the following example will illustrate.

Let’s say you’ve experienced a 2-pound weight gain over the last 4 weeks. There are 3500 calories in a pound of fat. By using the following formula you can calculate (on average) how many extra calories you are consuming on a daily basis over your caloric expenditure:

# of pounds gained times 3500 divided by 28 days equals extra calories per day
2 x 3500 divided by 28 = 250 calories per day

By switching from 1.5 cans of soda at 230 calories per day, to water which has zero calories you could almost completely wipe out your extra 250 calories per day. Just this one simple rule applied on a consistent basis would stop your weight gain.

Maybe you’re thinking that you’ll switch to diet pop. While this sounds logical the sad reality is this doesn’t work. There are numerous studies linking weight gain to diet pop consumption so even though you have reduced your caloric intake you haven’t satisfied thirst or hunger. This causes people to overeat. Plus, most diet products contain artificial sweeteners, colorings and ingredients which stress your liver. To compensate, your liver and body need the water contained in your diet soda to help detoxify your system. The water cannot go to the rest of the body’s cells causing them mild dehydration which lowers your metabolism and energy levels. The result is that you burn less calories which makes it easier to gain weight.

Water has zero calories, no cholesterol, no fat, no artificial chemicals and sweeteners, low in sodium and is not acidic. Water will act as a natural appetite suppressant and aid your body in metabolizing stored fat. Water will also provide proper hydration to reduce joint and muscle soreness, decrease back pain, improve energy and muscle tone, and help to eliminate mental confusion and disorientation. In this fast food world of “Super Size Me” portions it’s time to switch from a “Super Sized” soda to a “Super Sized” intake of water.

Rule 2 – No Eating Before Bedtime (The 2 Hour Window)!
The second most important habit you can develop is not to eat or drink calorie containing items just before bedtime. I recommend a two hour window as your rule of thumb. If you go to bed at 10 pm then 8 pm is your cut off point. Why? Because if you stop consuming calories two hours before bedtime you will force your body to use its stored fat while you sleep. Let me illustrate this with some numbers.

A typical snack for many people could be a microwave bag of popcorn and a can of soda to wash it down. A 3.5 ounce bag of buttered microwave popcorn is 170 calories washed down with a 12 ounce soda at 150 calories equals a caloric intake of 320 calories. A 175 lb individual will expend approximately 70 calories per hour while they sleep. Assuming the national average for sleep which is 6.5 hours, their caloric expenditure would be 455 calories. Most of their snack calories fueled their caloric sleep needs. If they had eaten a large dinner meal then the majority of their snack calories would have been stored as fat instead of being used up in sleep expenditure.

Now, let’s repeat this scenario but with two changes. First, you replace the 12 ounce soda with water. Second, you eat your bag of microwave popcorn at least two hours before bedtime. Total caloric consumption is now 170 calories. The average 175 lb adult expends 40 calories per hour watching TV in the lying down position. However, if you sit up your caloric expenditure increases to 72 calories per hour! By watching two hours of TV in a sitting position you would have burned up 144 calories, almost all of your snack. This would allow you to enter your sleep phase with only the calories remaining from your dinner meal. Unless you really overate for dinner, your body will use up all your dinner calories supporting your caloric expenditure during sleep resulting in no weight gain. Better yet, if your evening meal was light, then at some point your body will begin using your stored fat as an energy source resulting in loss of body fat and helping you to lower your weight.

Rules Were Made To Be Broken!
These two rules for successful long-term weight management can be broken but not on an everyday basis. If you want to make an exception on a Friday or Saturday night to enjoy time with family and friends, then go for it. Just don’t do it on Monday, Tuesday, Wednesday, Thursday and Sunday! If you overeat on one day, then learn to under eat for the next couple of days. Once you are at the weight you want to be, these two rules are even more flexible. However, in the beginning, the consistent application of these two rules in your lifestyle will result in helping you stop the weight gain, may help you reduce your weight to a healthier level, and will have a positive effect on your overall health and wellness. The choice is yours. Choose rules 1 & 2 for a healthier life or continue to violate them leading to an increased risk of poor health and potential disease.

You can now train with Tanya Via SKYPE, for questions feel free to email: Tanya4fitness@aol.com

The Wellness Loft is located in Studio City Ca. 818.398.6232

www.tanyaevans.com

IS YOUR DIET MAKING YOU FAT?!?

2010-09-01T22:11:00.000-07:00

IS YOUR DIET MAKING YOU FAT?!?

Are you addicted to your next diet like an Alcoholic to his next drink? Do you feel great each time you start a diet and exercise then a let down when you fail, like the high and low of a junkie with each fix?

Science has shown that stress actually causes abdominal fat. Diets cause stress. Put the two together and you make yourself fat. Yet Americans ignore the facts and think they can outwit this wisdom.

Do you put your life on hold until you lose weight? After feeling disgusted, do you drag yourself off the couch to diet and exercise? Then does burnout send you back to the couch, munchies and TV? Break this failure cycle

Sixty-five percent of all Americans go on a diet each year. More than half of those last only 30 days. Twenty-six thousand diets have been published since 1920. Out of every 200 people who go on diets, 190 fail. Nine out of ten who make it to their goal weight gain their weight back within five years. Are we getting fatter because there is a diet shortage?

Why don’t diets work?

Diets don’t work for two major reasons.

Diets are a prescription for weight gain. For one thing, they cause stress. Stress stimulates appetite. It also depletes the necessary brain chemicals which keep us calm and energized. As a result, we reach for food to replenish these substances. Because carbohydrates such as pretzels, candy, and cookies supply these quickly, we tend to reach for these snacks when we’re stressed. However, their affect is short lived. Before long, our brain exhausts the supply and we are reaching for more.

The “all or nothing” syndrome brings us to our knees. We’re either on the diet, strict and rigid or totally off the diet diving into the forbidden fruit, and ice cream, and chocolate, and chips, and cookies and…When we fail at the diet, the pendulum swings to the complete opposite side and we overindulge. It’s the Yin and Yang. You can’t have one without the other.
What is the alternative to dieting?
Strategies for eating and coping with life will give you the physiological edge you need. Here are a few. For more detailed techniques go to SuccessForTheDietDropout.com

1) The Paradox- When you say “no” to a two year old you’re likely to get the very behavior you’re telling them not to do. When you diet, you are saying no to the part of you that wants what it wants. It feels deprived. (In essence a child part of yourself.) The need to eat becomes stronger. The answer is in the “paradox technique”. Set the stage for eating what you want. You will enjoy food more and feel satisfied with less. Learn how to eat your favorite foods without triggering the two-year old in you.

2) Food Meditation Ever pass your freeway exit when driving because you’re in a trance? In the same way, most people go “unconscious” and pass the point of satisfaction when they eat. Want to know how to be truly fulfilled? For one thing, slow down and learn to enjoy your food.

3) Body Talk-Your True Need – Do the cravings for sweets, fried food or fast food keep coming back? When ice cream calls you, turn to this technique to quiet the voice. Do you crave food when you’re not even hungry? Do you eat when you’re bored, sad, happy, depressed and then wonder why you’re not satisfied? Then you’re an emotional eater. Want to find out what will give you true gratification?

Is it comfort that you need? Perhaps a constructive escape from stress? Take the time to discover what will satisfy your true need.

All of this sounds good but will it help me lose weight? Your body knows what size it should be. When you get your ego out of the way and do what your body is showing and telling you to do, it will find it’s perfect natural size. Feel and look good. Finally find happiness and comfort in your own body at the size that’s right for you. You will never have to diet again!

How do I know what my natural body size is?

Goal-supporting behavior is the key, not a magical number on the bathroom scale. Eat and exercise moderately ninety percent of the time. Don’t worry about the other ten percent. Then get on with living and enjoying your life. You're body will show you the rest.

please Join my blog
www.tanyaevans.com

Book a free personal training session includes bady-fat and fit test call 310.282.8154

Cortisol Levels and Weight Gain

2010-07-27T21:37:00.000-07:00

Cortisol Levels and Weight Gain

Stress and other health conditions can lead to high cortisol levels. Learn how to lower cortisol levels naturally and prevent weight gain.

A lot of attention is being focused on cortisol levels and weight gain. According to MayoClinic, cortisol is a hormone in the body that increases sugars in the bloodstream, increases the availability of substances that repair tissues and enhances the brain's use of glucose. When people feel anxiety, the hypothalamus sends signals to the adrenal glands to release adrenaline and cortisol. However, when people feel a lot of day-to-day stress, the fight-or-flight reaction of the body to stress stays active, and cortisol continues to release sugars into the bloodstream. Besides heart disease, digestive problems, sleep problems, skin issues and memory problems, one of the side effects of high cortisol levels is weight gain.

Cortisol Levels and Weight Gain

When people feel stress and anxiety on an everyday basis, the body continuously releases adrenaline and cortisol into the blood stream. Adrenaline dissipates when anxiety starts to wane; however, cortisol lingers in the body and increases the desire for people to eat more carbohydrates to compensate for physical exertion. The body is programed anachronistically to fight off stress and danger like our ancestors did with physical activity. But because most people today do not physically burn off extra energy after being affected by stress, increased carbohydrate cravings and carbohydrate consumption from lingering cortisol levels usually cause weight gain.

Weight gain from increased cortisol levels tends to collect around the stomach area. Fat cells in the stomach are more sensitive to cortisol, and they are very effective at storing energy. Unfortunately, weight gain in the stomach area is one of the most dangerous places for the body to store fat. Stomach fat is not only unattractive, it can also lead to many serious health conditions like diabetes, metabolic syndrome and heart disease.

Cortisol Levels and Cushing's Syndrome

If a person's body produces too much cortisol, she may be suffering from Cushing's syndrome. According to WebMD, Cushing's syndrome can be caused by steroid medicine, tumors on the pituitary gland, adrenal glands, lung or pancreas. The tumors associated with Cushing's syndrome are rarely cancerous; however, the increased cortisol levels tend to affect weight.

Symptoms of Cushing's syndrome include feeling irritable, anxious or depressed, having weak muscles, bruising, acne and dark purple-red stretch marks on the skin, especially on the stomach. Other symptoms of Cushing's syndrome are backaches, irregular menstrual periods, unnatural hair growth, an increase in upper body fat, high blood pressure and high blood sugar levels. Only a small percentage of the population suffers from Cushing's syndrome. Other conditions like alcoholism, obesity, depression and panic attacks can mimic symptoms of Cushing's syndrome.

Lower Cortisol Levels Naturally

There are ways to lower cortisol levels naturally and control weight gain. Regular exercise helps to burn the extra blood sugar made available through elevated cortisol levels. Sufficient amounts of sleep help lower cortisol levels because the body's nervous system stays in a state of alertness that requires cortisol. Getting enough sleep also increases serotonin and dopamine, which help control cravings.

Cortisol Levels and Weight Gain

Diet is an important factor in lowering cortisol levels naturally. A diet rich in lean protein, fish, monounsaturated fats and complex carbohydrates like the Mediterranean diet helps lower cortisol and reduces stomach fat. Herbs like holy basil and ginseng and vitamin C also help reduce cortisol and blood sugar levels.

Stress and certain heath conditions can raise cortisol levels and cause weight gain, especially around the stomach area. Keep cortisol levels down by exercising, getting enough sleep, eating a healthy diet and taking supplements and vitamins that support healthy cortisol levels.

References:

MayoClinic, "Stress: Win Control Over the Stress in Your Life" (accessed April 27, 2010).

WebMD, "Cushing's Syndrome" (accessed April 27, 2010).

Livestrong, "Natural Cortisol Reduction" (accessed April 28, 2010).

The scale, friend or foe?

2010-07-27T00:14:00.000-07:00

Most of us struggle to achieve and maintain a healthy weight as we get older. If you're overweight, you can reduce the risk of pre-diabetes by losing weight — even 5 percent to 10 percent. If you have diabetes, weight loss can improve blood glucose control and reduce medication requirements.

"The Mayo Clinic Diet" book recommends you weigh in twice a week and keep a record. Most weight loss programs don't recommend weighing in daily because weight fluctuates somewhat day to day. Daily weighing can be discouraging and isn't an accurate indicator of weight loss.

Morning is usually the best time to weigh yourself, because variations in food and liquid consumption affect weight through out the day. Shoes and clothes can add 3-5 pounds.

Use only one scale to base your weight loss and leave it at that. There are two types available — digital and mechanical. The digital scale generally has larger numbers and is easier to read. Mechanical scales with needle dials are more fragile, seem to wear out faster, and tend to be less accurate than digital scales. Professional scales found in gyms and doctor's offices tend to be more accurate than those designed for home use.

Check out "Consumer Reports" or "Good Housekeeping" for reviews on the best scales.

How often do you weigh in? Do you love or hate your scale, or maybe it's just the numbers? Remember, your weight loss efforts are more than just a number; it's a focus on a healthier life.

Thanks for enjoying my blog. go to www.tanyaevans.com for a free fit test and body fat test.

L-Carnitine and Weight Loss

2010-07-26T11:05:00.000-07:00

L-Carnitine is responsible for transporting fat to the fat furnace in our cells called mitochondria. Unless fat makes it to the mitochondria, it cannot be oxidized, no matter how much you exercise or diet.

Many studies have been done to determine the effectiveness of L-Carnitine for fat burning. Evidence, more so than not, has suggested that when used correctly, along with a balanced diet (adequate protein, essential fats, and fiber), it works. L-Carnitine however, is not the "silver bullet"; it is just another piece of the fat burning puzzle.

HOW YOUR BODY MAKES L-CARNITINE:

The body can make small amounts of L-Carnitine.
To do so, you need the amino acids: lysine and methionine and vitaminssuch as niacin, B6, and vitamin C.
A shortage of any of these nutrients, can lower carnitine levels and reduce fat burning .
Lysine has been shown to boost carnitine levels. Lysine is the amino acid precursor that builds the carnitine molecule.**
Strict vegetarians get little or no carnitine.

**Nature's Gold Level I & II - contains 7 essential amino acids* critical to providing cellular regeneration and repair.

SOURCES OF L-CARNITINE IN OUR DIETS:

L-Carnitine is found predominately in meat and animal products.
Red meat is the best source.
Chicken and turkey also contain carnitine.
Dairy and milk products contain small amounts.
Most fruits, vegetables, and grains contain almost no carnitine. The exceptions are tempeh and avocados, which contain small amounts.

FACTORS THAT INHIBIT L-CARNITINE PRODUCTION
AND FAT BURNING:

L-Carnitine works best with a diet low in sugars and starches (carbohydrates).
Studies show that for carnitine to work effectively, carbohydrate intake should be kept below 50% of total calories consumed daily.
Elevated insulin levels inhibit optimal carnitine activity (the burning of body fat and energy production).
Omega 3 fats (flaxseed and fish oils) improve carnitine activity and function in the body.**
Adequate protein at each meal is essential for carnitine activity and fat burning.

** Benefit from Flax Seed Oil . Not only does it improve carnitine activity in the body, but studies have shown that it can substantially lower the risk of death from coronary heart disease. Flax seed oil contains twice the amount of Omega-3 oils than that of fish oil products. NSP's Flax Seed Oil is 100% organic and unrefined; due to the cold pressing of the seeds.
Reap the benefits of **Super Oil capsules that combines oil from three different sources.
Hemp oil and Hemp Hearts are Nature's super food, unleash their remarkable powers.

L-CARNITINE AND FAT BURNING:

L-Carnitine assists in the transport of long-chained fatty acids that are burned for energy.
L-Carnitine enhances the consumption of fat as a source of fuel.
L-Carnitine has been shown to increase the amount of fat you burn during both anaerobic (strength training) and aerobic (cardiovascular) workouts.
L-Carnitine plays an important role in mobilizing fatty deposits found in tissues of overweight individuals.
L-Carnitine helps remove fats waste products (ketones) from the blood stream.
Effective carnitine activity helps to discourage fatty build up in the liver, heart, and skeletal muscle.
L-Carnitine has been shown to improve lean muscle strength. Maintaining muscle tissue takes four to five times more calories than maintaining fat tissue, which is important for permanent weight loss.
L-Carnitine helps to stabilize blood sugar and eliminate cravings for carbohydrates.

SUPPLEMENTING L-CARNITINE CORRECTLY:

First, you need to start taking at least 1000 mg per day of L-Carnitine to promote weight loss. Obese individuals may start with 2000 mg per day.
Those with metabolic resistance, start to do well on 3000-5000 mg per day.
Research has shown, that when you start to feel more energy, it is a sign that the level of carnitine, you are using, is starting to burn body fat.
Increase carnitine by 500 mg per day (one capsule) until you begin to feel this increased energy level in you daily lifestyle.
Your energy level will be your guide as to how effective carnitine is working in your body.
The Physician's Desk Reference (PDR) lists no toxic effects from prolonged use of L-Carnitine.
It is best taken before breakfast and lunch.

The best research on Carnitine can be found in the book :
The Carnitine Miracle, by Robert Crayhon, M.S. ISBN: 0-87131-825-3

Turning up your metabolism with the right nutrients is essential for weight loss. There is significant evidence that increased levels of carnitine in tissue leads to increased fat burning. Obesity is not a drug deficiency. Administering certain synthetic medications or nutrients can stimulate thermogenic activity, but supplying your body with the essential nutrients is all that it needs to activate correct fat metabolism, rather than a caloric restriction or brain chemistry manipulation. Nutrients won't do everything. You need a diet that is lower in carbohydrates, contains adequate proteins, essential fats, plenty of fiber, and a routine physical exercise program.

Do you need help? Just ask, I specialize in help:)

IS YOUR DIET MAKING YOU FAT?!?

2010-07-20T19:16:00.000-07:00

Are you addicted to your next diet like an Alcoholic to his next drink? Do you feel great each time you start a diet and exercise then a let down when you fail, like the high and low of a junkie with each fix?
Science has shown that stress actually causes abdominal fat. Diets cause stress. Put the two together and you make yourself fat. Yet Americans ignore the facts and think they can outwit this wisdom.

Do you put your life on hold until you lose weight? After feeling disgusted, do you drag yourself off the couch to diet and exercise? Then does burnout send you back to the couch, munchies and TV? Break this failure cycle

Sixty-five percent of all Americans go on a diet each year. More than half of those last only 30 days. Twenty-six thousand diets have been published since 1920. Out of every 200 people who go on diets, 190 fail. Nine out of ten who make it to their goal weight gain their weight back within five years. Are we getting fatter because there is a diet shortage?

Why don’t diets work?

Diets don’t work for two major reasons.

Diets are a prescription for weight gain. For one thing, they cause stress. Stress stimulates appetite. It also depletes the necessary brain chemicals which keep us calm and energized. As a result, we reach for food to replenish these substances. Because carbohydrates such as pretzels, candy, and cookies supply these quickly, we tend to reach for these snacks when we’re stressed. However, their affect is short lived. Before long, our brain exhausts the supply and we are reaching for more.

The “all or nothing” syndrome brings us to our knees. We’re either on the diet, strict and rigid or totally off the diet diving into the forbidden fruit, and ice cream, and chocolate, and chips, and cookies and…When we fail at the diet, the pendulum swings to the complete opposite side and we overindulge. It’s the Yin and Yang. You can’t have one without the other.
What is the alternative to dieting?
Strategies for eating and coping with life will give you the physiological edge you need. Here are a few. For more detailed techniques go to SuccessForTheDietDropout.com

1) The Paradox- When you say “no” to a two year old you’re likely to get the very behavior you’re telling them not to do. When you diet, you are saying no to the part of you that wants what it wants. It feels deprived. (In essence a child part of yourself.) The need to eat becomes stronger. The answer is in the “paradox technique”. Set the stage for eating what you want. You will enjoy food more and feel satisfied with less. Learn how to eat your favorite foods without triggering the two-year old in you.

2) Food Meditation Ever pass your freeway exit when driving because you’re in a trance? In the same way, most people go “unconscious” and pass the point of satisfaction when they eat. Want to know how to be truly fulfilled? For one thing, slow down and learn to enjoy your food.

3) Body Talk-Your True Need – Do the cravings for sweets, fried food or fast food keep coming back? When ice cream calls you, turn to this technique to quiet the voice. Do you crave food when you’re not even hungry? Do you eat when you’re bored, sad, happy, depressed and then wonder why you’re not satisfied? Then you’re an emotional eater. Want to find out what will give you true gratification?

Is it comfort that you need? Perhaps a constructive escape from stress? Take the time to discover what will satisfy your true need.

All of this sounds good but will it help me lose weight? Your body knows what size it should be. When you get your ego out of the way and do what your body is showing and telling you to do, it will find it’s perfect natural size. Feel and look good. Finally find happiness and comfort in your own body at the size that’s right for you. You will never have to diet again!

How do I know what my natural body size is?

Goal-supporting behavior is the key, not a magical number on the bathroom scale. Eat and exercise moderately ninety percent of the time. Don’t worry about the other ten percent. Then get on with living and enjoying your life. You're body will show you the rest.

please Join my blog

www.tanyaevans.com

2010-07-13T00:08:00.000-07:00

CARDIO VS. STRENGTH-TRAINING WORKOUTS

Fitness Face Off

In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.

Passat or Prius?

Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether.

To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...

To KO fat -- and keep it off...

Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength's edge Lifting weights gives you a metabolic spike for an hour after aworkout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.

Winner: Strength

To squash stress...

Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.

Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. So, for now

Winner: Cardio

To love standing naked in front of the mirror...

Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.

Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.

Winner: Strength

To stay off the sideline

Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.

Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.

Winner: Strength

To add years to your life

Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. "Nothing compares with cardio for optimizing longevity," says Mike Meyers, Ph.D., an American College of Sports Medicine -- certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. "It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer." The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.

Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels.

Winner: Cardio

To reach the finish line faster

Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. "The best way to train for an endurance event is by practicing it," Meyers says. "Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence."

Strength's edge For a speed boost, strength training is essential -- especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between.

SliMMING MACHINE

2010-07-05T00:15:00.000-07:00

Medical Report: An Australian Research team conducted an in-depth study of the electrokinetic neuromuscular stimulating machine, evaluating the safety and effectiveness of the device as a method of localized adipose tissue (fat) reduction. The following is an excerpt of their report, published in the Medical Journal of Australia, Vol: 1-63. No 21. “This apparatus tested is an automatically cycling, multiple output, neuromuscular stimulator which produces trains of pulses with variable repetition frequency. The pulses produce rhythmic muscular contractions fed to the muscle by skin contact electrodes. It is claimed that repeated applications of such pulse stimulation produce a breakdown of adipose tissue by localized passive exercise to the muscle, and affords a generalized size and weight reduction. The usual treatment session lasts 30 minutes, and is repeated three to five times weekly. During the treatment period of 4 to 6 weeks the patient is given some simple dietary rules but generally no caloric restrictions are imposed. Forty moderately obese female patients attended clinics in Sydney and Melbourne. All patients were volunteers. At the beginning of the trial, patients were photographed, measured, and weighed. Surface measurements were made at predetermined body points before, during and at the end of the trial. Patients were given six weeks of treatment (3 one-hour sessions per week) followed by a four-week break. They were then required to participate in a second six-week course of treatment period following which the final measurements were made. No attempt was made to regulate patients diet or exercise during the four-week middle period. The age range of the patients were 13 to 62 with an average age of 34 years. RESULTS All patients completing the trial lost weight in significant amounts. Weight losses ranged from 5 lbs to 48 lbs with an average weight loss of 17.6 lbs. Twenty patients (50%) lost less than 7 lbs but even in this group significant losses were noted in specific tissue regions such as the upper arms, abdomen and particularly in the thighs. There were no side effects of the treatment, and all patients expressed satisfaction with the weight and tissue losses achieved. CONCLUSION The Apparatus provides a safe and effective modality for localized adipose tissue reduction and general weight removal. This change is brought about by the application of high frequency pulses to muscle groups at regular intervals. Statistically significant reductions in localized tissue regions and in general body weight occurred in all 40 patients in this series. Dr. R.G. Moore Book a free 30 minute treatment Call The Wellness Loft 310.282.8154 www.tanyaevans.com Proudly featured on:OPRAH, TLC, FOX NEWS CHANNEL, CBS NEWS, NBC, ABC and E!

Diets, Motivation, Nutrition, Exercise, Knowledge #1 Reason Why Most Diets FailShare

2010-06-12T00:07:00.001-07:00

Do you ever wonder why every diet you try fails? It's because they target the wrong problem. Diets focus on treating a symptom (weight gain) rather than providing what your body needs to naturally maintain its weight. What happens next? Yep! You lose weight temporarily only to gain it back again later. Is it lack of will power? No!
Have you heard the phrase "it's all in your head?". Well, there's much truth to that. Overeating is a result of a lack of neurotransmitters in the brain. When the neurotransmitters are missing (when there is an imbalance), your body tries to replace them with something else...food.

Usually the problem is that we don't eat the right foods to bring up the levels of neurotransmitters to the point where we don't end up overeating.

Most people trying to lose weight go on some type of diet program but very often DO NOT stay with a diet because the stress they experience trying to stay on the diet, is too much for them to handle. Why is that?

The body gets most of the nutrients the manufacturing cells need to keep the opiod (neurotransmitter) levels normal in foods such as milk, cheese and other dairy products. Since we often eliminate these types of food when we diet, so we can lose weight, we are also eliminating the very foods our bodies MUST HAVE to keep the stress cycle from starting.

What you have is a viscious cycle of your body craving certain foods and you depriving your body of those foods.

Certain amino acids provide nutrients, lost by depriving yourself of those foods, that aid in restoring normal nutritional balances in the brain. Which in turn can prevent you from overeating in the first place. Without getting too "scientific", here are a few of the essential amino acids that aid in losing weight.

l-phenylalanine is an amino acid used by the body to synthesize dopamine and norepinephrine.

d-phenylalanine increases the levels of endorphins and enkephalins.

l-tyrosine and l-glutamine are amino acids used by the body to synthesize dopamine and Gamma Amino Butyric Acid (GABA), respectively.

l-arginine and l-ornithine facilitate production of muscle, not fat.

l-carnitine helps mobilize surface fats.

Chromium helps to lessen the competition of these specific amino acids to cross the blood brain barrier and is also thought to enhance the action of insulin which facilitates glucose (blood sugar) and amino acids into muscle tissue.

These, along with other vitamins and minerals, conveniently deal with the deficiencies resulting from poor eating habits or inadequate diet. By giving your brain what it needs, you will NOT need to go on some insane diet that may do more harm than good.

Therefore...Stuff your brain, not your face!

2010-04-08T22:43:00.000-07:00

Are you losing FAT or MUSCLE???

"I tried that diet and lost 8 pounds in the first week!"

"I've gained three pounds in one day! It must have been the cookie I ate
or maybe the mashed potatoes!"

These are comments I hear so often that I decided it would be a good topic for an article to help people have a better understanding of the fluctuating numbers on their scale. It is important to understand, when we step on a scale, it is measuring every part of our physical being at that moment in time, which means it measures our fat, muscles, organs,
tissue and water weight.

Water weight can affect your total weight anywhere from 1-10 pounds and sometimes even more. It is important to understand what kinds of dietary factors can make these fluid shifts happen. To start, many of the high protein, low carbohydrate diets such as Atkins, or the beginning of South Beach can cause a dramatic shift in your water weight. This is because as you significantly cut back carbohydrate intake your body starts breaking down the stored carbohydrates (glycogen) to use as energy, and this breakdown causes the body to excrete large amounts of water. Once the body begins to use stored fat for energy, weight loss slows. This is why most people lose a significant amount of
weight right away on a low carb, high protein diet. Extreme low carb, high protein diets can often lead the body to a state of dehydration because of the significant fluid loss.

What is misleading is when a person following a low carb plan eats a carbohydrate-rich food they can easily gain 1-3 pounds. However, this weight gain is just your body replenishing the fluid it lost and is not gained fat. I have had numerous clients struggle with this and they end up yo-yoing back in forth with fluid weight thinking that it must be the half cup of rice they had the night before that caused them to gain that 2 pounds when in fact eating the rice just allowed them to regain some of the fluid they had lost from following a strict low carb plan. The fact is carbohydrates do not affect your weight quite that simply. Excess refined carbohydrates can strongly stimulate insulin production, which promotes fat deposition and increases appetite. This kind of weight gain will happen gradually, not dramatically overnight.

Sodium is another dietary component that can lead to fluid gain. Sodium can cause the body to retain fluid, which can lead to these frustrating daily weight fluctuations. Some people are more sensitive to sodium than others. Watch your diet and see if your weight gain corresponds with a high sodium meal the day before. For example, eating out in restaurants can often increase your sodium intake significantly.

The best way to tell if you are retaining fluid is to pay attention to your body. If you get indentations on your ankles and lower legs from your socks then you are retaining fluid. If you wear rings and they become tight and leave an imprint in your fingers when you take them off then you also likely retaining fluid. Any kind of puffiness in your skin is a good indication of water weight.

The bottom line is that it takes 3500 calories to gain or lose 1 pound of body fat. This equates to an extra 500 calories a day over 7 days to gain a pound. This means if you gained 3 pounds in one day you can chalk it up to fluid weight otherwise you would have had to consume10,500 extra calories that day which is not likely! True weight gain happens gradually and likewise we lose it gradually. Check your weight weekly instead of daily and look for overall trends. If you are seeing dramatic daily changes in your weight, it is likely the ever-changing shifts of our bodies' water weight. www.tanyaevans.com Private Fitness and wellness.

Are you losing FAT or MUSCLE???

2010-03-07T22:05:00.000-08:00

"I tried that diet and lost 8 pounds in the first week!"

"I've gained three pounds in one day! It must have been the cookie I ate
or maybe the mashed potatoes!"

These are comments I hear so often that I decided it would be a good topic for an article to help people have a better understanding of the fluctuating numbers on their scale. It is important to understand, when we step on a scale, it is measuring every part of our physical being at that moment in time, which means it measures our fat, muscles, organs,
tissue and water weight.

Water weight can affect your total weight anywhere from 1-10 pounds and sometimes even more. It is important to understand what kinds of dietary factors can make these fluid shifts happen. To start, many of the high protein, low carbohydrate diets such as Atkins, or the beginning of South Beach can cause a dramatic shift in your water weight. This is because as you significantly cut back carbohydrate intake your body starts breaking down the stored carbohydrates (glycogen) to use as energy, and this breakdown causes the body to excrete large amounts of water. Once the body begins to use stored fat for energy, weight loss slows. This is why most people lose a significant amount of
weight right away on a low carb, high protein diet. Extreme low carb, high protein diets can often lead the body to a state of dehydration because of the significant fluid loss.

What is misleading is when a person following a low carb plan eats a carbohydrate-rich food they can easily gain 1-3 pounds. However, this weight gain is just your body replenishing the fluid it lost and is not gained fat. I have had numerous clients struggle with this and they end up yo-yoing back in forth with fluid weight thinking that it must be the half cup of rice they had the night before that caused them to gain that 2 pounds when in fact eating the rice just allowed them to regain some of the fluid they had lost from following a strict low carb plan. The fact is carbohydrates do not affect your weight quite that simply. Excess refined carbohydrates can strongly stimulate insulin production, which promotes fat deposition and increases appetite. This kind of weight gain will happen gradually, not dramatically overnight.

Sodium is another dietary component that can lead to fluid gain. Sodium can cause the body to retain fluid, which can lead to these frustrating daily weight fluctuations. Some people are more sensitive to sodium than others. Watch your diet and see if your weight gain corresponds with a high sodium meal the day before. For example, eating out in restaurants can often increase your sodium intake significantly.

The best way to tell if you are retaining fluid is to pay attention to your body. If you get indentations on your ankles and lower legs from your socks then you are retaining fluid. If you wear rings and they become tight and leave an imprint in your fingers when you take them off then you also likely retaining fluid. Any kind of puffiness in your skin is a good indication of water weight.

The bottom line is that it takes 3500 calories to gain or lose 1 pound of body fat. This equates to an extra 500 calories a day over 7 days to gain a pound. This means if you gained 3 pounds in one day you can chalk it up to fluid weight otherwise you would have had to consume10,500 extra calories that day which is not likely! True weight gain happens gradually and likewise we lose it gradually. Check your weight weekly instead of daily and look for overall trends. If you are seeing dramatic daily changes in your weight, it is likely the ever-changing shifts of our bodies' water weight.

Survey Results Link Parental Physical Activity to Children's Behaviors

2010-02-24T21:36:00.000-08:00

Parents who decide it's critical for their children to be physically active and are physically active themselves have children who are also active. What gets children moving is what parents do, not what parents say. A survey of parents' and children's physical activity patterns shows that parents who are active themselves, play with their children, watch children compete or play, or take children to physical activity or sports events have more physically active children. The national survey, released July 1, 1997, was commissioned by the International Life Sciences Institute's (ILSI) Physical Activity and Nutrition Program (PAN). ILSI made three recommendations for action when releasing the survey results. Physical activity should be a family affair. Parents need to say "no more excuses" and take responsibility for providing motivation and support for children's physical activity. Parents should be active in promoting lifelong enjoyment of physical activity. Parents need to insist schools put the fourth R back into the curriculum: Reading, wRiting, aRithmetic, and Recreation. Daily physical education classes should be reinstated at all grade levels with the content revamped to give children maximum enjoyment and benefit. Community programs need to consult parents and children to ensure that activities appeal to children and are fun. Only in this way can physical activity compete with sedentary activities such as watching television, surfing the Web, and playing video games. In the survey of 1,504 households, one parent and one child from grades 4-12 were interviewed to identify predictors of activity levels in children and how the family's role shapes behaviors. According to the survey, fewer than one in four children gets 30 minutes of moderate to vigorous activity a day. Physical activity, while critical to the healthy growth and development of children and beneficial throughout life, is not a part of every child's daily existence. The survey also revealed that parents and children want more physical activity opportunities in their communities and are willing to volunteer and help turn underutilized public school facilities, such as playgrounds, gyms, and swimming pools, into recreational centers during nonschool hours year-round. As parents and children express interest in expanding nonschool opportunities for physical activity, some schools have dropped physical education requirements altogether. "Just as we're learning how important physical activity is to the health of young people and adults, we're seeing a decline in the number of schools that require daily physical education," says Lloyd Kolbe, director, Centers for Disease Control and Prevention's division of adolescent and school health. "The survey data amounts to a call to action for parents, schools, and communities. Lack of physical activity is a major reason why children's obesity levels are at all-time highs," says James O. Hill, Ph.D., chairman of the PAN Advisory Committee, professor of pediatrics and medicine at the University of Colorado Health Sciences Center, and a member of the National Institute of Diabetes and Digestive and Kidney Diseases' National Task Force on Prevention and Treatment of Obesity. "Daily physical activity for children needs to become a priority for parents equal to that of buckling seat belts," he says. For information on PAN or the survey's executive summary, contact the International Life Sciences Institute, 1126 Sixteenth Street, NW, Washington, DC 20036-4810; phone: (202) 659-0074; fax: (202) 659-3859; e-mail: ilsi@dc.ilsi.org; Web site: http://www.ilsi.org.

IS YOUR DIET MAKING YOUR FAT?!?

2010-02-17T06:13:00.001-08:00

Do you put your life on hold until you lose weight? After feeling disgusted, do you drag yourself off the couch to diet and exercise? Then does burnout send you back to the couch, munchies and TV? Break this failure cycle

Sixty-five percent of all Americans go on a diet each year. More than half of those last only 30 days. Twenty-six thousand diets have been published since 1920. Out of every 200 people who go on diets, 190 fail. Nine out of ten who make it to their goal weight gain their weight back within five years. Are we getting fatter because there is a diet shortage?

Why don’t diets work?

Diets don’t work for two major reasons.

Diets are a prescription for weight gain. For one thing, they cause stress. Stress stimulates appetite. It also depletes the necessary brain chemicals which keep us calm and energized. As a result, we reach for food to replenish these substances. Because carbohydrates such as pretzels, candy, and cookies supply these quickly, we tend to reach for these snacks when we’re stressed. However, their affect is short lived. Before long, our brain exhausts the supply and we are reaching for more.

The “all or nothing” syndrome brings us to our knees. We’re either on the diet, strict and rigid or totally off the diet diving into the forbidden fruit, and ice cream, and chocolate, and chips, and cookies and…When we fail at the diet, the pendulum swings to the complete opposite side and we overindulge. It’s the Yin and Yang. You can’t have one without the other.
What is the alternative to dieting?
Strategies for eating and coping with life will give you the physiological edge you need. Here are a few. For more detailed techniques go to SuccessForTheDietDropout.com

1) The Paradox- When you say “no” to a two year old you’re likely to get the very behavior you’re telling them not to do. When you diet, you are saying no to the part of you that wants what it wants. It feels deprived. (In essence a child part of yourself.) The need to eat becomes stronger. The answer is in the “paradox technique”. Set the stage for eating what you want. You will enjoy food more and feel satisfied with less. Learn how to eat your favorite foods without triggering the two-year old in you.

2) Food Meditation Ever pass your freeway exit when driving because you’re in a trance? In the same way, most people go “unconscious” and pass the point of satisfaction when they eat. Want to know how to be truly fulfilled? For one thing, slow down and learn to enjoy your food.

3) Body Talk-Your True Need – Do the cravings for sweets, fried food or fast food keep coming back? When ice cream calls you, turn to this technique to quiet the voice. Do you crave food when you’re not even hungry? Do you eat when you’re bored, sad, happy, depressed and then wonder why you’re not satisfied? Then you’re an emotional eater. Want to find out what will give you true gratification?

Is it comfort that you need? Perhaps a constructive escape from stress? Take the time to discover what will satisfy your true need.

All of this sounds good but will it help me lose weight? Your body knows what size it should be. When you get your ego out of the way and do what your body is showing and telling you to do, it will find it’s perfect natural size. Feel and look good. Finally find happiness and comfort in your own body at the size that’s right for you. You will never have to diet again!

How do I know what my natural body size is?

Goal-supporting behavior is the key, not a magical number on the bathroom scale. Eat and exercise moderately ninety percent of the time. Don’t worry about the other ten percent. Then get on with living and enjoying your life. You body will show you the rest.

Say NO to Lipo, and hello to Electrotherapy With Tanya at the Wellness loft.

2010-01-10T22:03:00.000-08:00

Electrotherapy is excellent for weight loss and muscle toning. It is a powerful, safe and painless alternative to surgery or drugs, achieving rapid results with no downtime. The soothing electro-stimulation breaks up fat and strengthens, tones and firms abdominal, glutes, legs, arms and love handles. The exercise derived from 1 hour of Electroherapy is equivalent to doing up to 3,200 push-ups, squats sit-ups and Leg lifts. However, It will NOT do your cardio.

Other benefits include improved circulation, toxin elimination increased metabolism and lymph drainage.

It also speeds up the repair of muscle fibers and removes lactic acid, thereby drastically reducing muscle soreness. Electrotherapy is a very safe treatment and is not at all painful or invasive.

One 60 minute session can burn up to 1,500 calories!!

Lee Harvey – 8-time Winner of Mr. Olympia – and Bruce Lee are both known to have made extensive use of this technology. Olympic athletes have also been incorporating this into their training to increase strength and agility.

What happens in an Electrotherapy session?
Relax in a comfortable room while 16 electrodes go to work to transform your problem areas for you. You get to read, make a phone-call, or just relax without having to do the physical workout yourself.

How it works:
The electrodes - placed on your body - will transmit computer-controlled waveforms, stimulating your selected muscle groups. This creates a huge energy demand on your muscles so surrounding fat will be burned for energy. It also agitates the fat cells for toxin release and cellulite reduction.

What can the SlimmingMachine do for me?
The Slimming Machine tightens the deep and superficial muscles for non-surgical facial and body sculpting. It also stimulates lymphatic drainage and this helps to reduce excess fluids, eliminate puffiness and toxins. It is safe to use on any area of the body where fat builds up or skin loses elasticity (breasts, arms, buttocks, abdomen, thighs, waist and double chin) so it helps in the e reduction of fat, weight, cellulite, and inches.
It is recommended to do at least 2 sessions per week for 4-6 weeks. This method of slimming has been around since 1940 and the technique has been perfected over the years. If you need rapid results for a wedding, just after the birth of a baby, or for any special occasion, you may have up to 5 treatments per week. The only side effects recorded in the last 60+ years have been increased energy, better circulation, more restful sleep, and inch loss!!

Is Electrotherapy for me?
If you can you answer “yes” to any of these questions…
Are you out of shape?
Do you dislike the gym environment?
Are you 5, 10, or 20+ pounds overweight?
Have you recently had a baby?
Do you have trouble committing to regular exercise?
Are you thin, but flabby or weak?
Have areas that won’t firm up despite your best efforts?
Don’t want to have liposuction surgery?
…Electrotherapy is for you!

2010-01-05T15:07:00.000-08:00

Celebrity Post-Pregnancy Weight Loss Tips

Elisabeth Rohm

Even though the Heroes actress packed on 70 pounds while carrying her daughter, Easton, who was born in April 2008, she kept her cool and lost the weight gradually. "It wasn't a race," she says. "I knew my body would get back to where it was supposed to be eventually." The main part of Elisabeth's workout was circuit training, which she did four days a week. She also cut back on refined sugar and dairy—two things she craved during her pregnancy. "I'm sure I helped raise Cold Stone Creamery's stock," she jokes.

Ana Ortiz

The Ugly Betty actress returned to the set two weeks after having daughter Paloma in June. "Working out during my pregnancy made a difference in my recovery," says Ana. Her secret for energy: a dance cardio class and smart eating (avocado, fish, handfuls of nuts, and coconut water).

2009-12-29T21:16:00.000-08:00

A Quick Strength Training Guide For Women

Tackle daunting machines and dumbbells with this guide--and burn more fat

Lifting weights has some seriously cool benefits: It increases lean muscle mass, which boosts metabolism and helps torch calories and shed stubborn fat. It also improves the quality of your sleep, wards off back pain, and protects you from disease.

Despite all this, many women dodge the dumbbells at the gym—in fact, only 21 percent strength-train two or three times a week. It may be that the rest are misguided, feel intimidated, or are just plain avoiding it!

Well, the excuses end here. We enlisted top trainers to create this easy-to-follow weight-room cheat sheet. The payoff of pumping more iron will be a leaner, sexier you.

1. Have a Plan
When you enter an unfamiliar situation (say, the free-weight zone), your body will naturally freeze for a moment and only your eyes will move, says body-language expert Patti Wood, author of Success Signals: Body Language in Business. It's an obvious physical sign that you're confused. Decide beforehand what you'll do as soon as you go into the room. For example, make a beeline for the dumbbells. But which ones? Lifting too much too soon can hurt your form and put you at risk for injury, but grabbing two-pounders won't get you results.

If you're doing...lateral raises
Start with...2.5 to 5 pounds in each hand

If you're doing...biceps curls
Start with...5 to 8 pounds in each hand

If you're doing...flat-bench dumbbell rows
Start with...12 to 20 pounds

If you're doing...chest presses
Start with...12 pounds (body bar) to 45 pounds

If you're doing...squats
Start with...zero (body weight) to 45 pounds

2. Stay Steady
The occasional slam of a weight stack is par for the course when you're using resistance equipment like the cable machine or seated leg press, but causing a storm of noise is a classic newbie doh! And it's more than just bad manners. "Lowering the weight without control can result in injury, "It can also prevent you from getting the tone you're after, because you don't work through the full range of motion." Lower the weights slowly enough that you can perform every rep of the exercise with good form (and less clanking!).

3. Breathe Easy
Even seasoned lifters sometimes forget to breathe during a tough move. But it's counterproductive. "You starve the body of oxygen, which forces your heart to work a lot harder," says certified strength and conditioning specialist Josh Kernen, owner of Bridgetown Physical Therapy & Training Studio in Portland, Oregon. Exhale during the major exertion in each move, and inhale while returning to the starting position.

4. Break a Sweat
Go full-steam, or you might as well go home. A good way to gauge your effort: Monitor how hard you feel like your body is working. It's called your rating of perceived exertion (RPE), and it's usually measured on a scale of one to 10, with one being very little exertion (like lounging in bed) and 10 being the max (running away from an angry dog). To build and tone muscle, aim for an RPE of at least seven or eight during workouts, says Kernen. "Even if you're happy with your tone, you still have to hit six or seven to maintain muscle mass."

5. Think Total Body
Your muffin top may be the only thing that's motivating you to hit the gym, but it's a mistake to attack just your least-favorite assets. "Spot-reducing exercises simply don't work," says Schoenfeld. Full-body workouts torch fat more efficiently because they build more lean muscle mass, which in turn burns more calories per day. And think about it: Wouldn't you rather eradicate all your jiggle?

The Lingo
Common need-to-know gym terms...defined

Circuit
A workout format that incorporates strength exercises, performed with little or no rest between each exercise. One entire round of each move is considered one circuit.

Collar
The safety mechanism, usually round, that you put next to the last weight on a barbell to keep the weight from falling off during a workout.

Contraction
The activation of functioning muscle or muscle fiber.

Types of contractions:
• Concentric: The shortening of muscle fibers during the lifting portion of the exercise (e.g., lifting a dumbbell during a biceps curl).
• Eccentric: The lengthening of muscle fibers during the lowering portion of an exercise (e.g., lowering a dumbbell during a biceps curl).

Grip
A grasp, hold, or control. Usually refers to the placement of your hands on a bar or dumbbell.

Types of grips:
• Neutral grip: Palms facing each other
• Pronated grip: Palms facing down or back. Also called an overhand grip.
• Supinated grip: Palms facing up or forward. Also called a reverse grip or underhand grip.

Superset
Completing an exercise with one main muscle group, followed by another exercise with the opposing muscle group, with little or no rest in between.

Work in
To share gym equipment. Complete a set, let them do a set, and continue alternating until you're finished.

Fitness Management & Home Gym Design Inc.

;) www.tanyaevans.com

IS STRESS MAKING YOU FAT??? BEST FOODS TO FIGHT STRESS!Share

2009-12-21T21:06:00.000-08:00

Conquer Stress, Lose Weight
Beat two evils at the same time!

Now may be the best time to try yoga or meditation: Turns out that stressing about holiday weight gain (as well as shopping, visiting relatives, and everyday hassles) can add pounds. Stress causes your body to produce more blood sugar, which gets stored in your belly as fat.

But before you have an anxiety attack, take a deep breath and check out these strategies to conquer stress—and stay on track to meet your weight-loss goals:

Snack smart: Many of us crave indulgent carbs because these foods can have a soothing effect. But as we all know, eating cookies, chips, or chocolate usually leaves you feeling crappier. Next time you have a hankering, reach for one of these nine foods that calm.
Beat Stress: Emotional Eating Isn't Always Bad
Eat healthy foods for when you're stressed out and get ready to relax a little

Forget everything you've heard about stress-eating being a bad thing. If you put the right foods in your pie hole (i.e., not pie), noshing when your nerves are jangling can actually calm you down. And that's great news, because the last thing you need is more stress, which over time can increase your risk of high blood pressure, heart disease, and obesity -- and the odds that you'll go ballistic on Mom when she asks, for the third time, what your unemployed fiancé does for a living. The following listed below are the best foods to soothe stress and can counteract the damage that chronic pressure does to your bod. Stock up on the lot of them so that when the tension rises you can beat stress instead of freaking out.

Almonds, Pistachios & Walnuts

When all hell breaks loose, reach for a handful of almonds. They're bursting with vitamin E, an antioxidant that bolsters the immune system. Almonds also contain B vitamins, which may help your body hold up during seriously unpleasant events (like getting a year's membership to Match.com as a present). About a quarter cup every day is all you need. Another easy way to get a fix is to switch from traditional PB to almond butter on high-tension days. (We like All Natural Barney Butter Almond Butter, $7, barneybutter.com.
Sick of almonds? Shell pistachios or crack walnuts. Both will help keep your heart from racing when things heat up. "We experience immediate cardiovascular responses to stress because of the 'fight or flight' response," says Sheila G. West, M.D., associate professor of biobehavioral health at Penn State. When stress strikes, the hormone adrenaline raises blood pressure to boost energy -- so you're prepared to run like hell if you need to. But because we seldom need to fight or flee (dodging your annoying aunt doesn't count), it's better to blunt the strain on your heart. A 2007 Penn State study led by Dr. West found that eating one and a half ounces (about a handful) of pistachios a day lowers blood pressure so your heart doesn't have to work overtime. Walnuts have also been found to lower blood pressure, both at rest and under stress, West says. Add about an ounce to salads, cereal, or oatmeal.

Avocados

The next time stress has you hankering for a high-fat, creamy treat, skip the ice cream and try some homemade guacamole -- the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonders' double whammy of monounsaturated fat and potassium can lower blood pressure. (For a healthy recipe favorites in under 20 minutes, check out the WH Recipes homepage.) One of the best ways to reduce high blood pressure, according to the National Heart, Lung, and Blood Institute, is to get enough potassium -- and just half an avocado offers 487 milligrams, more than you'll get from a medium-size banana. To whip up your own avocado salad dressing, puree a medium avocado with 2 tablespoons of lemon juice and a dash of cayenne.

Skim Milk

Science backs up the old warm-milk remedy for insomnia and restlessness. Turns out calcium can reduce muscle spasms and soothe tension, says Mary Dallman, Ph.D., professor of physiology at the University of California, San Francisco. A glass of moo juice (preferably skim or 1 percent) may also reduce stressful PMS symptoms such as mood swings, anxiety, and irritability. According to a 2005 study from the Archives of Internal Medicine, women who drank four or more servings of low-fat or skim milk per day had a 46 percent lower risk of pre-period misery than women who had no more than one serving per week.

Oatmeal

Carbohydrates make the brain produce more serotonin, the same relaxing brain chemical released when you eat dark chocolate. The more slowly your body absorbs carbs, the more steadily serotonin flows, according to Judith Wurtman, Ph.D., a former MIT research scientist and co-author of The Serotonin Power Diet. The result: a less-likely-to-snap you. Because thick, hearty oatmeal is high in fiber, few things take longer for your stomach to digest, says Elizabeth Somer, M.A., R.D., author of Food & Mood. Wurtman also recommends topping it with a swirl of jam for a quicker release of serotonin. When you know it's going to be a doozy of a day, avoid heavily processed varieties (e.g., the sugary kind that come in packets meant for the microwave), which are digested more quickly, and take the time to make thick-cut old-fashioned oats, like McCann's Original Steel-Cut Irish Oatmeal ($6 for 28 oz, amazon.com). But if two minutes for breakfast is all you have, you can still do your mood a favor by opting for instant oatmeal over Cocoa Puffs.

Oranges

Fretting over a job interview or presentation at work? Pour yourself a glass of Florida's famous juice or peel yourself an orange. The magic nutrient here is vitamin C. In a study in Psychopharmacology, German researchers subjected 120 people to a public-speaking task plus a series of math problems. Those who took 3,000 milligrams of vitamin C reported that they felt less stressed, and their blood pressure and levels of cortisol (a stress hormone) returned to normal faster. "Vitamin C is also a well-known immune system booster," says Amy Jamieson-Petonic, R.D., a spokesperson for the American Dietetic Association. So don't be bummed that you got a fruit-of-the-month-club gift instead of the video Nano -- you're going to need all those oranges and grapefruits.

Salmon

Stress hormones have an archenemy: omega-3 fatty acids. A 2003 study from Diabetes & Metabolism found that a diet rich in omega-3 fatty acids kept cortisol and adrenaline from geysering. Omega-3 fatty acids also protect against heart disease, according to a 2002 study in the Journal of the American Medical Association. "Eat a three-ounce serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna, at least twice a week," Jamieson-Petonic says. Not a fish eater? For another omega-3 punch, buy foods fortified with DHA (you'll find this particular fatty acid in eggs, yogurt, milk, and soy products); but don't go out of your way for products that boast booming levels of ALA, another fatty acid, which may not work as well.

Spinach

Magnesium was made to calm holiday insanity. First, the mineral can help lower your stress levels, keeping your body in a state of relative ease as you kick off yet another round of small talk at the company party. Not getting enough magnesium may trigger migraine headaches and make you feel fatigued. (And almost seven out of 10 of us don't get enough of the stuff. No wonder we're cranky.) Just one cup of spinach provides 40 percent of your daily value -- so try subbing it for lettuce on sandwiches and salads. (And now you have an excuse to indulge in the spinach dip!)

Say no to joe: Coffee might power you through a long day, but caffeine can worsen your stress response. Instead brew green tea, which contains theanine, an amino acid that promotes relaxation.

Power-walk past the food court: A U.K. study found that cravings diminished 12 percent after people walked for 15 minutes. So if Cinnabon is calling your name, see how fast you can hoof it to your car to relieve yourself of all those bags. You'll be in no mood to work your way back through the crowds for a snack that will add jiggle to your middle. ;)

7 WAYS TO CONTROL YOUR CRAVINGS

2009-12-14T23:12:00.000-08:00

7 WAYS TO CONTROL YOUR CRAVINGS

So how do you stop yourself from reaching for that Snickers? By following these seven steps designed to stop 99 percent of cravings before they start--and help you muzzle the 1 percent that never seem to shut up

Ramp up your resolve
One reason most diets fail is that long-term goals can be deceptively difficult: When the plan is to watch what you eat for the next six months, chugging one caramel latte with whipped cream seems like a minor slip. To avoid that kind of thinking, commit to eating well for a fixed amount of time that you're 100 percent confident you can manage, even if it's just a few days.

"Once you make it to your goal date, start over," says Mary Vernon, M.D., chair of the board of the American Society of Bariatric Physicians. "This establishes the notion that you can be successful and gives you a chance to notice that eating better makes you feel better, reinforcing your desire to continue."

Find meaningful motivation
If the main purpose of your diet is cosmetic--i.e., to look amazing in boy shorts--you're unlikely to stick with it for the long haul.

The solution: "Arm yourself with additional motivators," says Jeff Volek, Ph.D., R.D., of the University of Connecticut. He suggests keeping a daily journal in which you monitor migraines, heartburn, acne, canker sores, and sleep quality in addition to body measurements and the number on the scale.

"Discovering that your new diet improves the quality of your life and health is powerful motivation," Volek says

Move on after a mistake
OK, you overindulged. What's the next step? "Forget about it," says James Newman, a nutritionist at Tahlequah City Hospital, in Tahlequah, Oklahoma, who followed his own advice to shed 300 pounds. (That's right, three hundred.) "One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon," he says.

Institute a simple rule: Follow any "cheat" meal with at least five healthy meals and snacks. That ensures that you'll be eating right more than 80 percent of the time.

Roll out of bed and into the kitchen
Sure, you've heard this advice before. But consider that if you sleep for six to eight hours and then skip breakfast, your body is essentially running on fumes by the time you get to work. And that sends you desperately seeking sugar, which is usually pretty easy to find.

The most convenient foods are typically packed with sugar (doughnuts, lattes) or other quickly digested carbohydrates (McMuffins, cinnamon buns). Which brings us to our next strategy.

Restock your shelves
How many times have you driven to the store in the middle of the night to satisfy a craving? Probably not nearly as often as you've raided the fridge. You're more likely to give in to a craving when the object you desire is close at hand. So make sure it's not: Toss the junk food and restock your cupboard and fridge with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work.

"By eliminating snacks that don't match your diet and providing plenty that do, you're far less likely to find yourself at the doughnut-shop drive-thru or the vending machine," says Christopher Mohr, Ph.D., R.D., president of Mohr Results, a fitness and nutrition consulting firm in Louisville, Kentucky.

Think like a biochemist
Cookies made with organic cane juice might sound like something your yoga teacher would eat, but they won't help her fit into her Lycra pants. Junk food by any other name is still junk. Ditto for lots of "health foods" in the granola aisle. "Natural" sweeteners like honey raise blood sugar just like the white stuff.

"If you're going to eat cookies, accept that you're deviating from your plan, and then revert to your diet afterward," Berkowitz says. Kidding yourself will only get you into trouble.

Spot hunger impostors
Have a craving for sweets even though you ate just an hour ago? Imagine sitting down to a large, sizzling steak instead. "If you're truly hungry, the steak will sound good, and you should eat," says Richard Feinman, Ph.D., a professor of biochemistry at SUNY Downstate Medical Center in Brooklyn, New York. "If it doesn't sound good, your brain is playing tricks on you."

His advice: Change your environment, which can be as easy as stretching at your desk or turning your attention to a different task.

2009-12-13T20:30:00.000-08:00

Don't bemoan the fact that you were born with a sluggish calorie-burning system. Turbocharge it with these tips—some even work

Here's a secret: slaving away inside your body—right this minute—is your very own personal trainer working tirelessly to help you burn calories and shed fat. It's called your metabolism, and it's the sum of everything your body does. Each time you eat, enzymes in your body's cells break down the food and turn it into energy that keeps your heart beating, your mind thinking, and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. And get this—you can make your metabolism work harder, a lot harder, 24 hours a day.

To some degree, our bodies hum along at a preset speed determined by gender and genetics, but there's still plenty of wiggle room. "You have a huge amount of control over your metabolic rate," says John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage. "You can't affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right." And by making a few changes to your routine.

To make those changes simpler, we enlisted the help of leading experts and came up with a round-the-clock, turn-up-the-burn plan complete with new moves that will throw your metabolism into overdrive.

When you roll out of bed

Eat (a good) breakfast Every. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.

Sip java Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?

Guzzle your water cold Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

When you're at work
Pick protein for lunch Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein—the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast—at each meal.

Brew up some green tea "It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it's still hot.

Undo damage with dairy Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of French fries. But you can make up for it with a calcium-rich afternoon snack, like eight ounces of milk or six ounces of low-fat yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect.

When you go food shopping
Choose organic produce You wouldn't fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to foodnews.org/fulllist for the most (and the least) contaminated foods, then adjust your shopping list accordingly.

Seek heat It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

Grab some metal Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters, Shames says. Stock up on iron- fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

When you work out
Mix things up with intervals You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. In one Aus tralian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat—including thigh and core flab—compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Ethlyn Gail Trapp, Ph.D. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.

Take it slow This isn't easy, but when you strength train, count to 3 as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue—yeah, it sounds bad, but all that damage you're incurring is actually a good thing. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. But pass on those featherweight dumbbells—you need to use weights that are heavy enough that you struggle to complete the final few reps.

Pop pills Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes, reports a study published in the American Journal of Clinical Nutrition. Volunteers took six grams of fish oil daily and worked out three times a week. After 12 weeks, they'd lost an average of 3.4 pounds, while those who exercised exclusively saw minimal shrinkage. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Pop two of these two hours before your workout.

When you get home
Eat Nemo's pals Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain, according to the National Institutes of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your precious calorie-craving, metabolism-stoking muscle tissue.

Skip the second mojito Another reason not to overimbibe: Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.

Hit the sack—early When you sleep less than you should, you throw off the amounts of leptin and ghrelin—hormones that help regulate energy use and appetite—that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.

2009-11-19T06:21:00.000-08:00

Bags Under Eyes

What causes those bags under eyes , that make you look old and tired? While they are usually temporary, they may last days or even weeks.

There are a number of reasons:

Fluid drainage problems

The blood and fluid supply from the skin under your eyes drains into the internal jugular vein. That drainage is a lot better when you're lying down than when you're standing up - so the blood tends to pool there.

The skin under the eyes is very thin, and almost transparent - so it will show any colour changes in the layers underneath very easily. This is one factor that will give you dark half-circles under the eyes.

Any condition that leads to fluid retention can cause bags under eyes.

• Fluctuating hormone levels, increasing the likelihood your body will retain fluid around the thin skin underneath your eyes.

• Illness, inflammation and fatigue all casue fluid retention as does pregnancy.

Inflammation

You have huge numbers of cells in the skin under and around the eyes that respond to attack by foreign substances. They are called Mast Cells and are part of the body’s natural defences. When triggered they release histamine, which will causes swelling under the eyes. Sometimes they are very trigger happy and they release histamine just by the rubbing of your eyes.

Of course, all the usual suspects that cause allergies can also trigger this response. This is where your trusty anti histamine tablet are the first line of defence.

Dehydration

When you get dehydrated (which sometimes happens when you get tired), the skin under the eyes gets dark.

The biggest causes of dehydration are alcohol and coffee and there is only one sure fire cure, which is plenty of water.

Signs and Symptoms

What are some of the more common signs and symptoms of bags under eyes? Here are just a few:

• Swelling under the eyes or around the eyes and eyelid.

• Bags or excessive skin under the eyes that appears to puff out or hang.

• Itchy, red or irritated eyes.

• Inability to open or close eyes completely due to puffiness.

• Dark circles accompanied by sagging skin under the eyes.

Reducing Bags under eyes

Fortunately, you don't have to live with bags. In fact, if you have bags under eyes because you retain fluid, the simplest way to reduce puffiness is by drinking more water. There are other tips you can follow to help relieve puffy eyes depending no the cause. Here are a few:

• Gently tap your skin where puffy, as this can encourage fluid build up to release and drain more easily.

• Apply cold compresses to your eyes. Many stores and boutiques sell gel filled eye packs. Stick them in the freezer for a few minutes and apply to your eyes.

• Grate some potatoes or place cucumber wedges on your eyes, and lay down for 10 minutes. This may help reduce swelling and help brighten your skin.

• Soak a cloth or some nursing pads in cold milk and apply over your eyes for 10 minutes. This will help reduce puffiness and, like above, help brighten dark circles under your eyes.

• Drink water until you feel like a water fountain. When you are retaining fluid, you simply can't drink enough water to reduce puffiness. Also avoid beverages with lots of caffeine and bubbly beverages including soda, as these can contribute to water retention.

• Avoid artificial sweeteners, as these can cause your body to retain more fluid.

• Be sure you are getting at least 8 hours of sleep at night, because too little sleep will lead to dark circles and puffiness.

• Try an ordinary ice pack. The cold temperature may help reduce swelling.

• Always wear UV sunglasses during the day. Apply sunscreen at least 30 minutes before going outside, even on cloudy days. Excessive exposure to the sun or unexpected sunburns often contributes to puffy eyes and leave you feeling bloated the next day.

• Avoid overly windy conditions. Wear glasses or goggles to help protect your eyes and act as a buffer against intense environmental conditions.

Dietary Changes to reduce Inflammation generally

There are also dietary changes you can take to help improve your vision and reduce the likelihood of puffy eyes.

Remember we are all a reflection of what we eat. Eat too much sodium during the day and you'll likely suffer from bags under eyes the next day. Most people consume far too much sodium, as much as 5,000mg each day. Interestingly, most people should get no more than 2,500mg of sodium every day.

Eating extra essential fatty acids, including those found in flax seed or fatty fish, can also help combat puffy eye syndrome. Essential fatty acids are important for reducing inflammation throughout the body, so eat up.

Certain foods contribute to inflammation and can make bags under eyes worse. These include:

• Processed foods - Processed foods contain high levels of sodium, unhealthy saturated fats and chemicals including gluten than may contribute to inflammation. Over time consumption of too many processed foods can leave the body sluggish and unable to eliminate waste efficiently. This can contribute to inflammation and puffy eyes.

• Potatoes, Tomatoes and Eggplant - While most fruits and vegetables contain fiber and are touted for their health benefits, members of the nightshade family including potatoes and tomatoes may contribute to puffy eyes and inflammation. If you experience chronic inflammation reduce your dietary intake of these vegetables.

To help reduce inflammation, it also pays to stay away from eating too much red meat and deep fried foods. Instead of eating processed foods, adopt a diet that includes more green leafy vegetables and other produce with high water content (like water melons, oranges and apples). These will all help combat dehydration and eye puffiness.

Glycemic Index

2009-11-13T09:55:00.001-08:00

The glycemic index diet or G.I. diet is gaining a reputation as a healthy way to lose weight. Although more of a way of eating rather than a diet, more and more people following the G. I way achieve their weight loss goals. Many health experts agree that the Glycemic Index diet, if followed correctly, can be a great way to weight loss success, especially for those who struggle with conventional low calorie diets or dieters who have trouble controlling their appetite.

The G.I diet is similar to the low carb diet but it is not as strict and targets the types of carbs rather than the quantity of carbs for each meal. There is also a focus on the correct timing of the two basic types of meals – a carb or protein meal. The science behind the timing and types of meal makes G.I dieting a potent way to help lose fat stores, safely and relatively quickly.

The G.I diet is all about Insulin and controlling blood sugar levels.
Insulin is a hormone which helps regulate our blood sugar; actually it lowers blood sugar levels by stimulating cells to absorb any excess sugar from the blood. The problem with Insulin is it also causes fat cells to take up excess fatty acids from the blood. Often we ingest a meal which includes both sugar and fats so if any meal includes foods which have a high Glycemic Index then the fat from that meal can be easily stored on the hips.

There is an established theory that if one can control insulin levels then one can control how much fat the body will store from each and EVERY meal. Fat can only be stored when Insulin is present, and Insulin is only released when blood sugar levels become elevated.
What raises blood sugar?
Carbohydrate in foods will raise blood sugar if it is absorbed too rapidly. The types of foods which cause rapid absorption of sugar are all those with a high G.I index rating.

The basics of the G.I index
The Glycemic Index ranks carbohydrate foods by assigning them a number ranging from 0 to 100. The number indicates the rate at which the food raises blood glucose levels during its absorption. The higher the value the quicker the sugar is absorbed.

A high Glycemic index food has a value of 70 and above. A G.I value of 56-69 is considered medium and any foods lower than 55 are considered a low Glycemic index food. Foods with a low G.I are best as they digest more naturally and help provide a steady supply of energy over the course of several hours, it also makes us feel fuller for longer.

Is the G.I Diet simple?
The diet sounds simple because foods are generally chosen from the low G.I food list, but it gets complicated when you create a meal made up of many different food items, each with a unique G.I value. The idea is to make sure most items which make up every meal have a low Glycemic index, thus the overall G.I of the meal stays within the low to medium range.

Gaining complete nutrition
There are some foods which have a high G.I rating but are considered a healthy nutritious food. In these cases healthy high G.I foods can be combined with low G.I foods to maintain low-medium G.I value, plus help create a complete nutritional intake. An example is baked potato (high G.I) topped with baked beans (low G.I). There are also low G.I foods which should be limited. Fresh meat and poultry contains no sugar so the G.I. will be very low, however, they do contain lots of fat and protein so the energy content will be high. Remember calories do still count!

One positive point about the G.I meal plan is it’s possible for dieters to enjoy the odd “treat” item once or twice each week, maybe an occasional dessert after a light dinner. As long as these “bad” items are NOT eaten alone it should not ruin the diet plan.

Benefits of G.I. way of eating:

1. Enjoy tasty foods but limit storage of fat
2. Enjoy some favourite foods AND still lose fat
3. Increased energy level and wellbeing
4. Control of blood sugar
5. Less hunger feelings
6. Less craving for sugary foods
7. Less bloating feeling after meals
8. Ability to eat more food if desired
9. Less risk from diabetes and other diseases
10. No strict calorie reductions