Wednesday, December 12, 2012

4 Ways to Help Keep the Holiday Pounds Off

The Holidays are here promising a month of cheer, good will toward all and plenty of opportunity for gorging.

For every teen who gains the "freshman 5-15" pounds their first year of college, millions more people of all ages gain the "holiday 5" or more as the year comes to an end.  Here are 4 simple ways to help keep the holiday pounds off this year while still enjoying your favorite holiday foods:

1.  Walk away:  Good advice for any eating situation, but especially the variety featuring a near-endless array of choices and plenty of time to indulge, is to know when to walk away.  Too many people treat the holidays as a day-long meal and find themselves packing on extra pounds.  Enjoy a good meal, try a few things you might not normally eat, but don't overdo it. 

2.  Walk it off:  Walking is a fundamental form of fitness that doesn't require anything except a good pair of shoes and an open road.  It's also a great way to facilitate digestion following a meal, particularly a filling one and will burn calories in the process.  Walking in all forms-while shopping for holiday gifts, bonding with friends etc-can help fight the holiday bulge.

3.  No Grazing Allowed:  It might look like and all-day buffet, but you don't have to treat the holiday meal like one.  There's a difference between enjoying a variety of good foods and heaping plate after plate with calorie and fat-laden foods that are sure to weigh you down.  Fill your plate, leave some room for dessert and a few "second tasters" of things you likes the first time around, but then call it a meal and move on.  Just because the food's still on the table doesn't mean you're obligated to eat it!

4.  A Time of Sharing:  If the holidays are about one thing, it's celebrating with friends, family and loved ones.  In many cases, you have the opportunity to spend time with people you might not have seen all year or longer.  That's the spirit of the holidays, NOT the food.  So enjoy a great meal, to be sure, but spend most of your time enjoying the company of those who matter most and you'll enjoy a guilt-free, healthy holiday that keeps you in shape and ready to roll in 2013!

Happy Holidays!
Dr Jerry

Tuesday, July 24, 2012

Create S.M.A.R.T. goals

I recently read a terrific article about the habits of successful people.  The one habit that I thought was very relevant for our pro-Delite dieters was that they created and pursued goals.

Successful dieters are objective.  They have realistic targets in mind.  They know what they want and they work hard to achieve it.  Successful dieters create & pursue S.M.A.R.T. goals.

S.M.A.R.T. goals are Specific, Measurable, Attainable, Relevant and Timely.
  • Specific:  A general goal would be to "lose weight".  A related specific goal would be to "lose 24 lbs in the next 8 weeks".  A specific goal has a far greater chance of being accomplished because of it's defined parameters.
  • Measurable:  There must be a logical system for measuring your progress.  Putting a weight total and a time frame on your goal will make your progress measurable.  This will allow you to experience the excitement of achievement and keep you on track toward your ultimate goal.
  • Attainable:  To be attainable, a goal must represent an objective toward which you are willing and able to work.  In simple terms, your goal must be realistic.
  • Relevant:  Relevance stresses the importance of choosing goals that matter.  Your goal should be anchored to some emotion that will drive you.
  • Timely:  A goal must be grounded within a time frame, giving the goal a target date.  A commitment to a deadline helps you focus your efforts on the achievement of the goal by the target date.
When dieters identify S.M.A.R.T. goals that are truly important to them, they become motivated to comply with the program to achieve maximum results!

Please feel free to chat with us about goal-setting as it applies to the S.M.A.R.T. model.


Thursday, February 2, 2012

Carbohydrates are the Enemy!

The Pro-Delite weight loss method is one of protein sufficiency and significant carbohydrate restriction. The connection between carbohydrates, insulin and weight gain is very clear, let me explain.

When your body receives sugar from your diet, it's response is to produce a hormone called insulin (it's produced by your pancreas). Insulin has 2 major functions: 1. to lower & stabilize blood sugar and 2. promote the storage of energy, which it does by turning blood sugar into FAT.

In summary, when you eat carbohydrates your body turns them into sugar and produces insulin. The insulin tells your body to turn it into fat.

The equation looks like this: carbohydrate > sugar > insulin > fat storage

A perfect example of this is illustrated in the meat industry. When you "fatten up" animals for slaughter you feed them grains. This recommended "low fat and high carbohydrate" diet has caused a tremendous increase in obesity and diabetes is the U.S. in the last 10+ years. When we consume a high carbohydrate diet we not only store fat in our mid-sections but in our veins and arteries as well. The yo-yo effect that carbohydrates have on our metabolism primes us for hypoglycemia (low blood sugar) and food cravings, keeping people on a non-stop blood sugar roller coaster.

One very under-recognized fact is that many people are addicted to sugar making weight loss and ultimately weight maintenance very challenging. Dieters often struggle with the differentiation between true hunger and sugar craving. The addiction to sugar can be very strong and at times really difficult to overcome.

Here are a few steps for dealing with sugar addiction:
1. Drink water. Sometimes sweet cravings are a sign of dehydration.
2. Eat your vegetables. They can be sweet and delicious, the more you eat the less you'll crave sugar.
3. Get physically active. Start with simple activities, like yoga or walking. Start with 10-15 minutes a day and gradually increase.
4. Get more sleep, rest and relaxation. When you are tired or stressed, your body will crave energy in the form of sugar.
5. Experiment with spices. Cinnamon, nutmeg, cloves, coriander and cardamom will naturally sweeten your foods and help reduce cravings.

The battle against carbohydrates is a tough one. We are here to support you any way that we can so feel free to contact us anytime with questions.

Be Well,

Dr. Jerry
office: 574.256.1008

Sunday, January 22, 2012

Tips for Pro-Delite Success

If you are like most people, you are clueless as to how much and what kind of food you eat each day. One very simple yet effective tool in dieting is to keep a daily diary or journal of your food intake. Studies show that a journal doesn't just aid weight loss--it accelerates it! Researchers found that journaling trumped exercise habits, age and body mass index. The number of pounds people lost was directly related to the number of days they wrote in their log.

Why keep a food journal?
1. Tracking you food consumption forces us to take responsibility for our food choices. It clearly shows us what we are eating and when. Being accountable for the success of your weight loss plan is critical.

2. An accurate journal reveals eating patterns, giving us insight into when and why eat eat.

3. Monitoring the foods we eat helps us stay "on track" with our diet plan.

4. A journal is a blueprint of your intake that assists others in helping you. Diet coaches are considerably more effective in helping dieters when able to review weekly diet journals.

How to start a food journal:
1. Choose your journal type. Decide what you want to journal in: paper notebook, computer, tape recorder, smart phone app. Pick your medium and commit to it.

2. Start recording. Write down all important information: what you ate, time you ate and how much you ate.

3. Get personal. The more personal you are with your journal the more you will benefit from it. You can include things like where you were when you ate, who you were with and any other activity you were involved in. You can even record your mood while eating (were you bored, frustrated, happy...). This may tell you whether you engage in emotional eating.

4. Be honest. Include every single bite, lick and taste (including sips). When engaging in a precise diet like Pro-Delite, every morsel counts.

5. Keep your diary close. Keeping your journal close to you will dramatically increase your journaling success.

6. Review your journal and learn. Your journal will almost certainly increase your likelihood of success with Pro-Delite. It will allow us to effectively coach you to help you achieve your health goals.

Keeping a food journal can make us uncomfortable because it forces us to recall and review things we'd rather forget--that chocolate shake or candy bar we regretted as soon as we inhaled it. Seeing foods that we've eaten in black and white is sometimes painful and we can't wish them away. Journaling if used consistently and honestly can be an instrument of change. Please be sure to keep up with your weekly journal so that we may help you reach your goals.

Be Well,
Dr. Jerry

Sunday, January 15, 2012

Happy New Year & Welcome to Pro-Delite

Happy New Year! I hope that this post finds you well and off to a great new year. If you are like most people, you have probably made a few resolutions to start your new year. I know that i have made a few (reading more, getting up earlier, eating healthier...). If losing weight was one of your resolutions, I may have a program for you!

A few weeks ago, we introduced a new weight loss method called Pro-Delite. Pro-Delite is a clinically designed method for safe, efficient weight-loss. This is a 3-Step method that helps your body rapidly burn fat and preserve muscle mass and other lean tissue. Our method is a carbohydrate restricted, protein sufficient plan that drives your metabolism into "ketosis" and begins to efficiently burn fat as your primary fuel source.

Our compliant dieters lose an average of 3-6 lbs per week. The Pro-Delite method combines both healthy "real food" choices (lean proteins and a variety of carbohydrate-free vegetables) and a large variety of tasty protein-rich Pro-Delite foods (ie: drinks, puddings, oatmeals, soups, snacks...)

I are available anytime to answer your questions so please feel free to call. I will be doing FREE workshops to introduce Pro-Delite, please call the office 574.256.1008 for my workshop schedule.

I wish you a Happy & Healthy 2012 and hope to see you soon
Dr. Jerry