Don't put your health on the shelf this Holiday Season!
Here are some great ideas to make it though the Cheer with out gaining those extra rolls, chins and sags.
Before, you venture out to Parties:
*Eat high protein and high fiber snacks. (i.e. Dried fruits, jerky, cottage cheese, boiled eggs, yogurt or nuts.)
*And Drink 8-12 oz of water 8 times daily
*Once at the party, pick two of your absolute favorite goodies and limit yourself to that.
*Keep drinking water while at the party.
Keep in mind that, every bite of Holiday Cheer is roughly 100 calories and 16 grams of fat.
Don't continue making yourself sick for 2006. Over-indulgence has a price. If you do or already have health concerns, you can avoid heaven in 2007. We are here to help you get your health on track without prescription drugs and clinically proven and medically recommended.
Learn More at www.breakthedietcycle.com
Western Wellness Institute is here to stay, offering:
*Personalized Weight Management solutions
*Target individual nutritional needs (i.e. Heart Health, Immunity, Digestion, Circulation, Stress etc.)
*Energy and Fitness
Private appointment and nutrition assessments are available by appointment.
Call Ondi Shepperson at 868-2170 or 899-5232
www.breakthedietcycle.com
e Mail: support@ breakthedietcycle.com
Sunday, December 17, 2006
Saturday, December 09, 2006
PROTEIN-ESSENTIAL FOR WEIGHT LOSS
Starvation, a common weight loss practice, results in the loss of your body's lean body mass or (LBM). The loss of the very muscle that is needed to burn the unwanted fat.
Western Weight Loss Institute of Meeteetse Wyoming utilizes the latest in nutritional science for weight loss and weight management. In order to provide personalized nutrition plans for individual protein diet needs that are based on lean body mass, weight loss goals, lifestyle and body composition.
Protein is needed, not only to maintain LBM, it also is needed to help control hunger and support increasing muscle mass and muscle replenishment. The average daily protein needs range from 88-92 g for men and range from 63-66 g for women. Additional protein needs must also be taken into account during periods of growth, pregnancy, lactation, intense strength and endurance training and for most elderly individuals.
The quality of protein intake is therefore, essential. The fat content of the protein source must be evaluated in the protein consumption. High fat intake hinders any weight loss process and therefore proteins that are low in fats; fish, lean meat, poultry, whole-wheat cereals and grains, nuts, seeds, fruits and vegetables and low-fat dairy are essential to the weight loss diet.
Lean protein contributes on average 10-35% of daily calorie intake. The remainder of calories consumed must provide the essential fibers, carbohydrates, vitamins, minerals, fats and macro nutrients for healthy living.
UCLA research demonstrates that protein consumption of 0.8 gram per pound of lean body mass or 0.36 g per pound of total body weight, diminishes hunger and ensures maintenance of lean body mass. This is a general calculation and defines a range of protein intake of between 10-35 % of total caloric intake from protein for all diets.
Diet supplementation of the 9 essential proteins or Amino Acids ensures the quality and availability of sufficient protein intake and diminishes the loss of lean body mass during dieting, exercise or illness. Meal supplements, available over the counter and too numerous to name, often work against improving health. The only clinically proven and effective protein and meal supplements are available at www.breakthedietcycle.com
And are available at a 20% discount through 2006.
Success is found, not in eating less, but in eating more of the right foods and the right proteins. Lean proteins do not expedite the weight loss process. The intake of lean protein food or supplements ensures the maintenance of lean body mass and avoids the loss of 1 pound of muscle to every 4 pounds of body weight that may be associated with many starvation or deprivation diets.
The precise optimum protein intake, individualized to each body's lean mass and activity level is the ideal determination of healthy protein requirements. Protein required to maintain energy balance, lean body weight, satiety and macro nutrient intake supports the adherence to any weight loss program, while also promoting health and supporting lean tissues in order to reduce risk of chronic diseases.
Ondi Shepperson RN-BSN /Western Weight Loss Institute
www.breakthedietcycle.com or support@breakthedietcycle.com
Western Weight Loss Institute of Meeteetse Wyoming utilizes the latest in nutritional science for weight loss and weight management. In order to provide personalized nutrition plans for individual protein diet needs that are based on lean body mass, weight loss goals, lifestyle and body composition.
Protein is needed, not only to maintain LBM, it also is needed to help control hunger and support increasing muscle mass and muscle replenishment. The average daily protein needs range from 88-92 g for men and range from 63-66 g for women. Additional protein needs must also be taken into account during periods of growth, pregnancy, lactation, intense strength and endurance training and for most elderly individuals.
The quality of protein intake is therefore, essential. The fat content of the protein source must be evaluated in the protein consumption. High fat intake hinders any weight loss process and therefore proteins that are low in fats; fish, lean meat, poultry, whole-wheat cereals and grains, nuts, seeds, fruits and vegetables and low-fat dairy are essential to the weight loss diet.
Lean protein contributes on average 10-35% of daily calorie intake. The remainder of calories consumed must provide the essential fibers, carbohydrates, vitamins, minerals, fats and macro nutrients for healthy living.
UCLA research demonstrates that protein consumption of 0.8 gram per pound of lean body mass or 0.36 g per pound of total body weight, diminishes hunger and ensures maintenance of lean body mass. This is a general calculation and defines a range of protein intake of between 10-35 % of total caloric intake from protein for all diets.
Diet supplementation of the 9 essential proteins or Amino Acids ensures the quality and availability of sufficient protein intake and diminishes the loss of lean body mass during dieting, exercise or illness. Meal supplements, available over the counter and too numerous to name, often work against improving health. The only clinically proven and effective protein and meal supplements are available at www.breakthedietcycle.com
And are available at a 20% discount through 2006.
Success is found, not in eating less, but in eating more of the right foods and the right proteins. Lean proteins do not expedite the weight loss process. The intake of lean protein food or supplements ensures the maintenance of lean body mass and avoids the loss of 1 pound of muscle to every 4 pounds of body weight that may be associated with many starvation or deprivation diets.
The precise optimum protein intake, individualized to each body's lean mass and activity level is the ideal determination of healthy protein requirements. Protein required to maintain energy balance, lean body weight, satiety and macro nutrient intake supports the adherence to any weight loss program, while also promoting health and supporting lean tissues in order to reduce risk of chronic diseases.
Ondi Shepperson RN-BSN /Western Weight Loss Institute
www.breakthedietcycle.com or support@breakthedietcycle.com
Thursday, November 16, 2006
Is It Thirst? OR Is It Hunger?
Hunger, Thirst & Hydration-
Water has been called the ‘elixir of life’. We can survive a month without food, but we may not last a week without water. Water constitutes 75 percent of our body and adequate hydration is essential for its function. Water makes the metabolism burn calories 3% faster and makes one feel more energetic. Learn more from Western Weight loss Institute here.
Adequate hydration has other intangible benefits.
- Regulates appetite
- Improves skin torpor
- Decreases risk of some cancers
- Reduces the risk of kidney stones
- Maintains normal bowel function
- Cleanses the body of waste products
- Helps reduce blood pressure and cholesterol
Affects of Dehydration-
With the innumerable processes that need water, it is hardly surprising that the body does not tolerate dehydration very well. Slight deficits in hydration may have serious effects on our body. Studies show that a 2% drop in the water surrounding the cells of the body may lead to a 20% decrease in energy levels. An insufficient amount of water in the body may cause a reduction in blood volume, which means that less oxygen reaches your muscles.
With increasing levels of dehydration, the blood becomes concentrated with salts and waste products. These solutes withdraw water from the salivary glands, creating thirst. Thirst is not an index of dehydration or lack of water. It is believed that, by the time you are thirsty, you might already be dehydrated. Normal thirst develops after dehydration and is quenched before normal hydration is achieved.
Do We Need a Drink Without Thirst?
Therefore, if you drink water only if you are thirsty, you might not be getting enough. The recommended quantum of water consumption for most of us is around eight to ten glasses per day. Thirst is however, useful, as an indicator to a structured form of drinking. For example, thirst occurs naturally, during, before or after exercise and prompts one to drink water.
Another indicator of the level of hydration is the color of urine. Darker urine indicates that a person needs more water. If the color of urine is clear, it indicates that the person is adequately hydrated. If you an athlete you might want more to use more accurate measures of hydration. The nude body weight before and after exercise is one such indicator. Replace every pound of weight you loose during an activity with 2 cups of water. Drinking sufficient amounts of water before and during exercise will also help boost your performance!
Sometimes Hunger and Thirst Get All Mixed Up-
Researchers have made some interesting observations regarding hydration, thirst and hunger. Their studies show that thirst and hunger are often triggered together. Thus, thirst is often confused with hunger. Most food stuffs contain water. We might actually be eating them for the water they contain, instead of the energy they supply. So how do we tell the difference? Easy! Try drinking a glass of water if you think you are hungry. If you feel satisfied, it was only thirst! Western Weight Loss Institute is here to help.
For these reasons, Psychologists believe that drinking water with meals decreases food intake, while providing adequate hydration at the same time. Drinking water before snacks or about half an hour before meals is another way to check your intake. Water may even prevent sagging of the skin that sometimes follows weight loss.
Learning these subtle nuances between thirst and hunger will help you keep your body well hydrated. Why load up those extra calories, if all you need is water?
Western Weight Loss Institute support e-mail.
http://www.breakthedietcycle.com/
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