Nutritional Cleanse Program

08.11.2010 Nutrition Tips, Nutritional Cleanse Program, Weight loss program Comments Off

Overcoming Sugar Addiction

 

Newsletter Issue #27  The Healthy Lifestyle Consultant  
The Healthy Lifestyle Consultant Newsletter 
 

  
 
Overcoming Sugar Addiction and the Steps to Get You There  As a serious sugar addict still struggling with my “addiction” I know first hand how difficult it is to get off sugar, and to stay off it. Part of the reason it’s so hard to kick the habit is that over time our brains actually become addicted to the natural opioids that are triggered by sugar consumption. Much like the classic drugs of abuse such as cocaine, alcohol and nicotine, a diet loaded with sugar can generate excessive reward signals in the brain which can override one’s self-control and lead to addiction. One study out of France showed that when rats (who metabolize sugar much like we do) were given the choice between water sweetened with saccharin and intravenous cocaine, 94% chose the saccharin water. When the water was sweetened with sucrose (sugar), the rats overwhelmingly chose the sugar water. When the rats were offered larger doses of cocaine, it did not alter their preference for the saccharin or sugar water. Even rats addicted to cocaine, switched to sweetened water when given the choice. In other words, intense sweetness was more rewarding to the brain than cocaine.  The American Psychiatric Association defines addiction to include three stages: bingeing, withdrawal and craving. Until recently, the rats had only met two of the elements of addiction, bingeing and withdrawal. But recent experiments by Princeton University scientist, Professor Bart Hoebel showed craving and relapse as well. By showing that excess sugar led not only to bingeing and withdrawal, but to cravings for sweets as well, the final critical component of addiction fell into place and completed the picture of sugar as a highly addictive substance.  For most of us, “something sweet” is a symbol of love and nurturance. As infants, our first food is lactose, or milk sugar. Later on, well-intended parents (me included) reward children with sugary snacks, giving them a “treat,” turning a biochemically harmful substance into a comfort food. We become conditioned to need something sweet to feel complete or satisfied, and continue to self-medicate with sugar as adults, using it to temporarily boost our mood or energy. But as any addict knows, one quick fix soon leaves you looking for another–each hit of momentary satisfaction comes with a long-term price.

The bottom line is that sugar works the addiction and reward pathways in the brain in much the same way as many illegal drugs. And, like other drugs, it can destroy your health and lead to all sorts of ailments including heart disease, diabetes, high blood pressure, high cholesterol, weight gain, and premature aging. Sugar is basically a socially acceptable, legal, recreational drug, with deadly consequences–and like with any drug addiction, you have to have a flexible but structured plan to beat it.  

Here are some tips to help you cope with sugar cravings: 

Eat regularly. Eat three meals and two snacks or five small meals a day. For many people, if they don’t eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks. 

Choose whole foods. The closer a food is to its original form, the less processed sugar it will contain. Food in its natural form, including fruits and vegetables, usually presents no metabolic problems for a normal body, especially when consumed in variety. 

Have a breakfast of protein, fat and phytonutrients to start your day off right. Breakfast smoothies are ideal for this. The typical breakfast full of carbs and sugary or starchy foods is the worst option since you’ll have cravings all day. Eating a good breakfast is essential to prevent sugar cravings. 

Try to incorporate protein and/or fat with each meal. This helps control blood sugar levels. Make sure they are healthy sources of each.

Add spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

Take a good quality multivitamin and mineral supplement, Vitamin D3 and omega 3 fatty acids. Nutrient deficiencies can make cravings worse and the fewer nutrient deficiencies, the fewer cravings. Certain nutrients seem to improve blood sugar control including chromium, Vitamin B3 and magnesium.

Move your body. Exercise, dance or do some yoga. Whatever movement you enjoy will help reduce tension, boost your energy and decrease your need for a sugar lift.

Get enough sleep. When we are tired we often use sugar for energy to counteract the exhaustion.

Do a detox. My experience has been that when people do a detox, not only does it reset their appetites but it often decreases their sugar cravings. After the initial sugar cravings, which can be overwhelming, our bodies adjust and we won’t even want the sugar anymore and the desire will disappear.

Be open to explore the emotional issues around your sugar addiction. Many times our craving for sugar is more for an emotional need that isn’t being met.

Keep sugary snacks out of your house and office. It’s difficult to snack on things that aren’t there!

Don’t substitute artificial sweeteners for sugar.

Learn to read labels. Although I would encourage you to eat as few foods as possible that have labels, educate yourself about what you’re putting into your body. The longer the list of ingredients, the more likely sugar is going to be included on that list. So check the grams of sugar, and choose products with the least sugar per serving.

Become familiar with sugar terminology. Recognize that all of these are sweeteners: corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado sugar and brown sugar. Sugar in disguise. Remember that most of the “complex” carbohydrates we consume like bread, bagels and pasta aren’t really complex at all. They are usually highly refined and act just like sugars in the body and are to be avoided.

To see my (Wendys) new website and to read this entire article, go to FitFoodCoach.com
What are your favorite sugar less snacks and treats?  Ask Wendy for the recipe of one of my favorite sugar-free snacks… Super Healthy Fudge…

Adapted from Frank Lipman MD, is the founder and director of the Eleven Eleven Wellness Center in NYC and the author of REVIVE; Stop Feeling Spent and Start Living Again
 
 

 

　

　

　

 

 

 

　

　

 

　

 

　

 

 
 
 

 
21.10.2010 Nutrition Tips, Nutritional Cleanse Program, Weight loss program Comments Off

Preparing for Weight Loss from Health magazine

Set goals you can reach
Focus on small, attainable goals that will lead to long-term healthy changes. If you set hard-to-reach goals, failing to achieve them can lead to slipping back into your old habits.

Tips for setting goals:

  • Write ‘em down. Start a food and exercise journal, and be sure to include a list of goals. As you achieve them, be sure to cross them off and add new ones.
  • Make your goals specific. Saying you want to “lose weight” won’t keep your hand out of the cookie jar. Make a plan to lose two pounds a week or run a mile without stopping by the end of the month.
  • Take things one step at a time. Small, incremental goals are easier to meet.
  • Focus on overall health. For every weight-loss goal you set (lose 20 pounds, take two inches off your waist), make one for your overall health. Examples include eating fresh food at every meal, lowering your cholesterol, or walking an extra five minutes each day.
  • Plan for setbacks. When changing behavior, slip-ups are inevitable. Identify potential roadblocks—a friend’s dinner party—and make a plan for staying motivated when these happen.

Tips for setting activity goals:

  • Schedule physical activity. Just like you would with any other activity, block out time on your calendar to engage in some sort of exercise. Don’t worry if you’re busy; just break up your cardio into 10 or 15 minute segments.
  • Get a pedometer. Knowing exactly how many steps you take each day can motivate you to be more physically active. Write down your daily step count on a calendar to track your progress, and set incremental goals each week.
  • Think outside the gym. Getting exercise can be as simple as walking to the printer every time you print a page, parking your car at the far end of the parking lot, or doing jumping jacks during commercial breaks of your favorite television show.

Tips for setting healthy eating goals:

  • Fill up on high-density, low-calorie foods. An easy way is to fill your plate half-full of vegetables, one-quarter full of protein, and one-quarter full of carbohydrates, preferably whole grains. You’ll still have a full plate of food, but you’ll be filling up on veggies—not french fries or onion rings.
  • Throw out the “don’t eat” list. Instead of depriving yourself of your favorite foods, try to make lighter versions. If you love hamburgers and french fries, try to make a turkey burger and baked sweet potato wedges. It may not taste exactly the same, but you’ll be getting the same flavors for fewer calories.
17.10.2010 Coaching program, Massage Treatment, Nutrition Tips, Nutritional Cleanse Program, Run Training, TRX Suspension training, Tweens and Teens, Weight loss program Comments Off

Fitness Forward hosts Bellevue Health Fair

Saturday, October 23rd

Schedule of Events

10:00 a.m. – 10:30 a.m. – Bellevue Foot Zone: Gait analysis
10:30 a.m. – 11:00 a.m. – Intro to TRX Suspension Training

11:00 a.m. – 11:30 a.m. – Preventing Neck Tension & Pain seminar: Myovision examination

11:30 a.m. – 12:00 p.m. – Intro to TRX Suspension Training

12:00 p.m. – 12:30 p.m. – Dr. Mark Adams, ONVO: “Get Lean, Get Healthy”

28 day program and the new 12 week “Biggest Winner” Contest

12:30 p.m. – 1:00 p.m. – 5 principles of Alignment by STOTT Pilates: posture assessments

Information from

 
 

 

 

10:00 a.m. – 1:00 p.m.

 

 
 

 

:- The Essential Baking Company: samples of organic breads
- West Bellevue Moms: How to be connected in your neighborhood

- NUUN: the solution to stay hydrated

- ONVO: 28-day Get Lean Get Healthy Program Dr. Mark Adams

 
 

 

 

- Bill The Butcher
- Spud Organic Delivery: handing out organic fruit

- Isagenix: 14 or 30 day cleanse program

- Hot Yoga Inc.

- Fitness Forward: Body fat testing & Program Information

And more…

118# 105th
 

 

17.09.2010 Nutrition Tips, Nutritional Cleanse Program, Weight loss program Comments Off

7 Reasons You’re Still Hungry–Even After You Just Ate!

 

Newsletter Issue #26  The Healthy Lifestyle Consultant  
The Healthy Lifestyle Consultant Newsletter
 7 Reasons You’re Still Hungry–Even After You Just Ate!

Do you sometimes feel ravenous, even though you just polished off a tasty lunch, a full dinner, or a midnight snack? Some food ingredients can trick our bodies into not recognizing when we’re full, causing “rebound hunger” that can expand our waistlines. But these simple tweaks from the authors of The New American Diet can help quiet your cravings　

You Drink Too Much Soda

Sodas, iced teas, and other sweetened beverages are our biggest source of high-fructose corn syrup–accounting for about two-thirds of our annual intake. New research from the University of California at San Francisco indicates that fructose can trick our brains into craving more food, even when we’re full. It works by impeding the body’s ability to use leptin, the “satiation hormone” that tells us when we’ve had enough to eat.

Your Dinner Came Out of a Can

Many canned foods are high in the chemical bisphenol-A, or BPA, which the Food and Drug Administration recently stated was a chemical “of some concern.” Exposure to BPA can cause abnormal surges in leptin that, according to Harvard University researchers, leads to food cravings and obesity.

 

Your Breakfast Wasn’t Big Enough

 

After following 6,764 healthy people for almost 4 years, researchers found that those who ate just 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast. The reason: Eating a big breakfast makes for smaller rises in blood sugar and insulin throughout the day, meaning fewer sudden food cravings.


You Skipped the Salad

Most Americans don’t eat enough leafy greens, which are rich in the essential B-vitamin folate and help protect against depression, fatigue, and weight gain. In one study, dieters with the highest levels of folate in their bodies lost 8.5 times as much weight as those with the lowest levels. Leafy greens are also high in vitamin K, another insulin-regulating nutrient that helps quash cravings. Best sources: Romaine lettuce, spinach, collard greens, radicchio.


You Don’t Stop for Tea Time

According to a study in the Journal of the American College of Nutrition, people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for 2 and a half hours after the meal, which means they stayed full longer and had fewer food cravings. Researchers credit the polyphenolic compounds in black tea for suppressing rebound hunger.

You’re Not Staying Fluid

Dehydration often mimics the feeling of hunger. If you’ve just eaten and still feel hungry, drink a glass of water before eating more, and see if your desires don’t diminish.

You’re Bored

Researchers at Flinders University in Australia found that visual distractions can help curb cravings. To test yourself, envision a huge, sizzling steak. If you’re truly hungry, the steak will seem appealing. But if that doesn’t seem tempting, chances are you’re in need of a distraction, not another meal.

by Men’s Health

Chopped Salad

Serving Size : 4

2 heads Romaine Lettuce, cut into 1/2″ pieces

1 can garbanzo beans

1 pound cooked turkey breast, cut into 1/2″ pieces

4 oz mozzarella cheese, cut into 1/2″ pieces

1 cucumber, peeled and diced

4 Roma tomatoes, diced

Dressing:

3 tbs vinegar (balsamic, red wine, apple cider vinegar, etc.)

1/2 cup extra virgin olive oil

1/2 tsp each sea salt and freshly ground pepper

2 tbs Dijon mustard

　

Combine all salad ingredients and toss with salad dressing.

　

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12.09.2010 Coaching program, Group Exercise Training, Massage Treatment, Nutrition Tips, Nutritional Cleanse Program, Run Training, TRX Core Training, Tweens and Teens Comments Off

Fitness Forward Health Fair & Open House

Bellevue Health Fair at Fitness Forward Studio

Join our Health Fair!

October 23, 2010

10:00 – 1:00 p.m.

Health Seminar Schedule:

10:00-11a.m.

Ginny from Bellevue Foot Zone:  Gait Analysis

10:30-11:00 a.m. Intro to TRX Suspension Training

 

 11:00 a.m.

Tracy Grandfield, The Balanced Spine

Tips to Promote Wellness and Prevent Neck Pain.

Complimentary spinal evaluation and muscle tension scan using Myovision technology.

11:30-12:00 p.m.   Intro to TRX Suspension Training

12:00 p.m. ONVO’s Dr. Mark Adams

12:30 p.m.

The five aligment principles of STOTT Pilates:  posture assessment

 Plus more information, samples and treatment from:

Essential Bakery:  samples of organic breads

West Bellevue Moms

NUUN:  samples of hydration drink NUUN

ONVO:  30 day cleanse program

Spud.com organic home delivery: handing out organic fruit

Fitness Forward:  Schedules, Boot camp, Mommy Makeover, Bridal Makeover, Tweeners, Teens. 

 Debbie Potts

Fitness Forward, LLC

TRX Suspension Circuit Training Studio

118# 105th Ave NE

Bellevue, WA 98004

(425) 466-3653

20.06.2010 Group Exercise Training, Nutrition Tips, Nutritional Cleanse Program, Semi-private yoga classes, TRX Core Training No Comments

Waist Watchers Guidelines:

 Summer season is here…are you ready for to wear your swim suit with confidence?

Everyone seems to want to the annual  5-10 pounds before their summer vacation.  They weigh themselves every day or week and wonder why the scale doesn’t change in a positive way!  IF you want to change your body, have more energy and be more confident then YOU have to make the changes and put in the effort.  Weight loss takes a personal commitment.  Sneaking extra calories only hurts your success.  YOU have to be motivated to change your food and exercise habits if you want to be a new you.

Most people want to lose weight but they don’t really try to make any changes in their live to result in a negative energy balance which turns into weight loss.  A healthy weekly weight loss is around one to two pounds.  One pound of weight is equivalent to 3500 calories so to lose one pound a week, one needs to eat 500 less calories a day and/or burn off 500 calories a day through exercise.   How do you lose weight without dieting?  Make lifestyle changes and create new healthy long term habits!

At my Fitness Forward Studios, I started a quarterly “Waist Watchers” 30 day weight loss challenge for clients.   You can create your own weight loss support group with your friends and family to more accountable and have more weight loss success. 

Here are a few simple guidelines to get you started on living healthy active lifestyle which will result in weight loss without being obsessed.  Allow one day a week to be an “off” day as life happens but eat in moderation.  In time you will discover that healthy clean eating tastes better than process prepared foods so you don’t feel like you are missing your old “treats”.  It takes around 21 days to make a new habit so try sticking to these tips for thirty days…

Waist Watcher’s 30 Day Challenge Guidelines:  commit to following these “rules” for thirty days. 

  • Get your starting measurements (mid upper arm, mid thigh, waist, hips and chest)
  • Weigh in once a week in the morning.
  • Be active every day for 30 minutes or more. 
  • Do something different every day for your exercise.  Try yoga, Pilates, strength training, TRX suspension training, interval training.
  • Keep a daily food/exercise log book of your choice.  Record time you are eating, hunger scale (1-10), location, serving size.  Email to a friend or me!
  • Don’t eat after 8 p.m..  The kitchen is “CLOSED” after 8 p.m..
  • Clean out your fridge and re-stock with fresh whole foods, fresh local fruits and vegetables. 
  • Need to snack?  Cut up cucumber, celery and crunchy tomatoes.  Raw almonds.  Edaname. 
  • Order your SPUDs fresh delivery each week for the best organic fruits and vegetables.
  • Eat all meals and snacks with balance!  Healthy high fiber whole grains, fruits and vegetables, healthy fats and lean proteins.
  • Replace “white” carbs for whole grain carbs:  white rice – brown rice, pasta – whole grain pasta, white bread – whole grain high fiber bread.
  • Plan your exercise schedule for the week.  When, where and what are you doing.  How long?  Meet a friend.
  • Purpose to eat workout.  Wear a heart rate monitor.  One or two days a week try interval training (5-10 times 30 seconds).
  • Plan your meals if traveling or not at home all day.  Be prepared for the day. 
  • Eat when hungry.  Eat mini-meals every 3-4 hours to keep metabolism running but eat when you are hungry!
  • Do not eat white flour products, processed foods, refined sugars, soda, sugary drinks.
  • Share your ideas for healthy snacks and meals.
  • Follow me (Debbie Potts) on Twitter (FitForward) or Facebook for tips (Fitness Forward).

Debbie Smith-Potts owns her own fitness studio in downtown Bellevue, WA.  Debbie opened a new group TRX Suspension circuit training studio in February, 2010 to share the amazing 50 minute “All in one” workout on the TRX Suspension circuit training program she created the past year.  Fitness Forward Studio also offers semi-private personal training, yoga and STOTT Pilates mat training with free childcare for clients.  Debbie has been in the fitness industry for over 15 years in many roles and has been a competitive age group athlete (marathoner and Ironman Triathlete) for over ten years.  Debbie is trained in yoga, Pilates Mat and USAT certified coach.  Come experience the TRX Suspension circuit training and discover how strong your core can become!  Change the way you train and feel!  Email Debbie at Fitnessforward@comcast.net for questions or a consultation.

10.06.2010 Nutrition Tips, Nutritional Cleanse Program, Weight loss program No Comments

30-day or 2 x 15 day weight loss challenge begins Monday, July 5th

Join our nutritional cleanse!  Every Monday is a “Cleanse” day and the other days you eat REAL, WHOLE food and/or a healthy filling shake.  Supplement with colorful vegetables, fresh fruit, raw almonds and green tea.  Lose weight, gain energy and lose cravings for unhealthy food habits!  Create MINDFUL EATING habits.

Summer is finally here and it is time to look and feel great again! 

Many of you want to lose 5-10 pounds for the summer to look good, feel better and race faster!  You have a few options or combinations of Isagenix to help them have more energy, improve performance, decrease recovery time and drop some unwanted winter pounds.  When you cleanse your body of all the daily toxins in our environment, you will feel so much better!

Isagenix is offering programs such as the new Athlete’s Pak,  Women’s Health and the 30 Day system among others.  I am starting a 30 day program with some clients next week, do you want to join me?  If you want to start a new program, contact Deborah Jones, Isagenix Rep. at 206-898-4476 or email her at danddj@comcast.net and she will order the products for you.  The cost vary depending on the pak, but Isagenix has made the programs very affordable! 

Enjoy the sunshine and your workouts!

28.05.2010 Group Exercise Training, Nutrition Tips, Nutritional Cleanse Program, Weight loss program No Comments

Sign up for the Fitness Forward Summer 30-day Weight Loss Challenge this June!

Join the Fitness Forward Summer 30-day weight loss challenge this June. 

 Order your products now and we will create a team!

Isagenix offers a family of leading cleansing products to protect from the dangers of impurities, pollutants and contaminants, and to rejuvenate the body with essential nutrients for overall wellness.  The 30-day supply of the Cleansing and Fat Burning System helps you create a cleansing and nutrient infusion routine to optimize health and help you feel younger and more energetic.  The benefits you may experience are a natural boost of energy, consistent weight loss over time, reduced cravings for unhealthy food, improved muscle tone and balanced digestion.

You have 2 options to buy the products on the website www.debbiepotts.isagenix.com

1. Retail – “Buy Now” button = $374 

2. Wholesale – “Sign Up and Save” button = $260 

All prices do not include tax and shipping

Debbie Potts

Fitness Forward, LLC

118# 105th Ave NE

Bellevue, WA 98004

www.fitnessforward.net