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by Sheila | Feb 15, 2011 | Uncategorized
Do you snack? Do you have emergency cookies stashed in the desk drawer or a bag of M&Ms in the glove box? If this sounds familiar you could be sabotaging any efforts to manage your weight. The way you snack is very important to maintaining a healthy weight… if you find yourself snacking often you could be exposing your body to a snacking seesaw effect. Let me explain — often times when we reach for a snack it is something high in carbs (such as the examples above). Eating these high carb snacks creates a spike in our blood sugar levels. When we have high spikes of blood sugar, our body freaks out and over-releases the hormone insulin to counteract the spike in blood sugar. The excessive amount of insulin brings the blood sugar levels down too low. Now that our blood sugar levels are too low, we get hungry again and want another snack! Hence, the seesaw analogy — blood sugar levels are always either too high or too low, causing cravings and overeating.
What you want to do, is keep blood sugar and insulin levels within a normal range. And this can be done by eating balanced snacks. In fact, in the Optimal Body Balance program, we’ve even done away with the word “snack.” We’ve found it much more helpful if you think of everything you put into your body as a balanced meal — which is why our program includes 4 meals a day (breakfast, 1st lunch, 2nd lunch and dinner).
Eating balanced means eating the correct ratios of carbohydrate, fat and protein at each meal. And yes, you need some of each group at EVERY meal for it to be balanced. For example, an apple might seem like the perfect snack… but in reality, an apple is all carbs! So it will do almost the same thing as that cookie did to your blood sugar and insulin levels. Instead of eating the apple alone, slice it up and put some nut butter on it with a side of veggies.
Controlling the seesaw will help you gain much more control of your cravings and overeating. To learn more about eating balanced, meal recipes and ideas and how to find the right balance for you visit our website. We have a session of the Little Black Dress Class starting soon; reserve your spot today!
Source: Life Extension “Curb Compulsive Eating Naturally” August 2010
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by Sheila | Feb 10, 2011 | Uncategorized
As promised here are a few pictures from the Well Expo! And if you missed the dance mob, or if you just want to relive the excitement again, here is a link for the video!!
Our lovely booth, decorated with all of our beautiful testimonials, free goodies and of course models of fat.
Ann and Sarah, ready to hand out some prizes. We gave away free personal training sessions, metabolism testing, shopping bags, tea mugs, cooking classes and stress-less seminars.
Sheila — very excited to play “spin it to win it”
Taking a break from the booth for some fun.
In addition to the “spin it to win it” prizes, we had a drawing for a FREE spot in our upcoming Little Black Dress class and we are so excited to get started with our new group! There are still spots available — so if you’re interested be sure to reserve your place soon!
If group classes aren’t your thing, your schedule doesn’t match up with ours, or you live too far away, check out the Optimal Body Balance online program…
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by Sheila | Feb 8, 2011 | Areas of Weight Loss Resistance, Natural Weight Loss, Stress and Weight Loss
Crash dieting does not work! In fact, crash dieting creates changes in your body that make long-term weight management nearly impossible! We LOVE crash dieting and fad diets in this country because for many people they give fast measurable results. But the reality is that although the number on the scale may give the impression that the diet is working, the changes going on inside your body are very unhealthy and will make is extremely hard for you to maintain the weight loss you achieved with the diet once you stop.
When we talk about crash dieting, we’re talking about a diet that restricts calorie intake significantly for a short period of time. A study recently conducted at the University of Pennsylvania tested this kind of diet on mice. The mice were on a three week diet during which they lost an average of 10-15% of their weight. While the mice were on the diet, researchers found that they had higher levels of stress hormones and showed symptoms of depression when they were in stressful situations. Even more interesting (or scary) is that the mice had altered DNA once they finished the diet! The genes that regulate appetite and stress were changed as a result of the calorie-restricted diet. Researchers also found that once the mice were off the calorie-restricted diet and given a high-fat diet, their appetite hormones went crazy and caused binge eating.
This study seems to be telling us that STRESS may be one of the biggest reasons why crash diets are not successful in achieving long term weight loss. In the Optimal Body Balance program we talk about stress a lot and recognize it as one of the 8 areas of weight loss resistance.
Stress can make you fat!
- Stress raises the hormone cortisol — cortisol causes you to break down muscle (not fat!) for energy — sugar from the broken down muscle tissue is continuously dumped into the blood stream — resulting in insulin resistance
- Chronic stress lowers the hormone serotonin and makes you hypoglycemic — resulting in sugar cravings
- Chronic stress lowers the hormone DHEA; DHEA helps your body burn fat (it also has anti-aging and libido stimulating properties)
Stress also causes behavioral problems such as depression (as mentioned before), anger, mood swings, indecisiveness, panic attacks and excessive use of stimulants, intellectual problems such as forgetfullness and lack of concentration, and physical problems such as chronic fatigue, constipation/diarrhea, headaches, heart palpitations, high cholesterol, hypertension, indigestion, immune dysfunction, insomnia, skin rash, sweaty palms and tight muscles.
Next time you consider a crash diet, really think about the long term complications you may be causing your body. Not only will stress induced by crash dieting make it harder to keep off weight in the long run, you’re also creating hormone imbalances, changing your body composition in a negative way by burning up your muscle (not the fat you actually want to get rid of!!!) and maybe even altering your DNA, yikes!
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by Sheila | Feb 4, 2011 | Uncategorized
How are you doing on those new year resolutions? Good for you if you’re still on track! But for most of us, the reality is that we barely even got started making the changes we wanted for ourselves. If you’ve signed up for a gym membership and still haven’t used it or made the resolution to eat healtheir but let all that good food go bad in the refrigerator, then you should sign up for the “Making Changes that Last” teleseminar! The teleseminar will be at 6pm on Wednesday, February 9th. From the privacy of your home you can tune in and learn the best way to go about making those new years resolutions a reality. Here is some more information about the teleseminar:
New Years is over and most resolutions have already become un-resolved. You want to live a healthier life but your busy life keeps getting in the way! How can you get on the right track when temptation keeps dragging you down? What is the key to making changes that last a lifetime?
In the teleconference we will discuss ways to set yourself up for success, give you insight from the hundreds of clients that we have helped reach their goals and to uncover the neuro transmitter imbalances that cause some of the cravings and temptations.
Make your LAST resolution and START living a healthier, more fulfilling life.
Sign up to reserve your spot!
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by Sheila | Feb 3, 2011 | Natural Weight Loss, Uncategorized
I hope everyone survived the blizzard! I spend most of yesterday shoveling the snow from the sidewalk and driveway into huge mountains in the front and back yard. I also attempted to climb one of the mountains instead of reaching the summit, I sunk in to snow up to my neck.
Anyway, here is the menu plan for this week.
Breakfast
Banana Kiwi Smoothie
Ginger Veggie Smoothie
Spinach and Sun-Dried Tomato Frittata
1st Lunch
Buffalo Chickpea Salad
Avocado Goat Cheese Salad with side of fruit
Asian Noodle Salad with Shrimp
2nd Lunch
Salmon Canapes
Almond Stuffed Apricots with a side of raw veggies or small side salad
Spinach Salad with Almonds and Kumquats
Dinner
Sunny Side up Lentil Salad
Spice Crusted Salmon with Ginger-Cilantro Yogurt Sauce with side salad
Spicy Turkey Chile Verde with Hominy and Squash
Banana Kiwi Smoothie (serves 2)
1 1/2 cups fresh orange juice
1 banana, peeled, cut into 2-inch pieces
1/2 cup (packed) coarsely chopped kale leaves, center stalk and stem removed
1/2 kiwi, peeled
2 pitted medjool dates, coarsely chopped
scoop of protein powder
- Combine all ingredients in blender and puree until smooth.
Ginger Veggie Juice (serves 2)
2 firm pears, stemmed, cut into wedges
1 3/4-inch piece peeled fresh ginger
5 medium carrots, scrubbed (about 1/2 pound), cut into 2- to 3-inch pieces
2 celery stalks, trimmed, cut into 2- to 3-inch pieces
1 baby beet, trimmed, scrubbed
1/2 cup (packed) fresh italian parsley (stems and leaves)
2 teaspoons fresh lemon juice
scoop of protein powder
- Blend all ingredients until smooth, strain the mixture into two glasses and serve.
Spinach and Sun-Dried Tomato Frittata (serves 4)
2 teaspoons olive oil
1 small shallot, chopped
1 cup packed fresh spinach, chopped
4 whole eggs
4 eggs whites
8 sun-dried tomatoes halves, chopped
1/2 cup grated Asiago
2 tablespoons chopped fresh basil
1/4 teaspoon chopped fresh basil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 cups fresh berries
- Heat oven to 425. Grease 4 small baking dishes. Set aside. Heat oil in a large pan over medium heat. Cook shallot until soft but not brown, 2 to 3 minutes. Add spinach; cook 2 to 3 minutes. Remove from heat.
- Lightly whisk eggs and egg whites in a bowl. Stir in sun-dried tomatoes, cheese, basil, spinach mixture, salt and pepper. Spoon into baking dishes; bake until firm in the center, 12 to 14 minutes.
- Serve with 1/2 cup berries.
Buffalo Chickpea Salad (serves 4)
chickpeas:
2 cans chickpeas
1/4 cup hot sauce, divided
2 tablespoons oil (I used grapseed)
dressing:
4 teaspoons hot sauce
juice from one lemon (about 1/4 cup)
2 small cloves of garlic, minced
2 teaspoons honey
big pinches of salt and pepper, to taste
2/3 cup extra-virgin olive oil
salad:
mixed salad greens
1 cucumber, peeled and diced
1 avocado, peeled, pitted and diced
handful or so of grape tomatoes, cut in half
crumbled goat cheese
- Preheat the oven to 400 degrees and place the oven rack to the upper third position. Place chickpeas on a large, rimmed baking sheet, add 2 tablespoons hot sauce and 2 tablespoons of oil. Toss them together until coated. Bake for 15 minutes then pull a chickpea out to taste. If you like them spicier, toss in additional hot sauce. Return to the oven 15 minutes even if you don’t add more sauce.
- Meanwhile, put all dressing ingredients except for the oil in a small bowl and whisk to combine. Add oil in a small continuous stream.
- Place all salad ingredients in a large bowl, top with dressing and chickpeas then toss to combine.
Avocado Goat Cheese Salad (serves 4)
1 1/2 cups matchstick-size strips peeled jicama
1/4 cup avocado oil
3 tablespoons fresh lime juice
1 5-ounce package mixed greens
1 large avocado, peeled, pitted, sliced
1 5-ounce package soft fresh goat cheese, crumbled
- Toss first 5 ingredients in a large bowl. Sprinkle with salt and pepper.
- Add avocado and goat cheese; toss gently. Divide salad among plates.
Asian Noodle Salad with Shrimp (serves 4)
1 6.75-ounce package rice stick noodles
4 1/2 tablespoons fresh lime juice
3 tablespoons fish sauce
4 teaspoons chili garlic sauce
1 pound peeled deveined cooked medium shrimp
1 cup thinly sliced Japanese or Persian cucumbers
1 8-ounce package sugar snap peas, cut crosswise into 1/2-inch pieces (about 2 cups)
1 red bell pepper, thinly sliced
1/2 cup (loosely packed) fresh mint leaves
1/2 cup (loosely packed) fresh cilantro leaves
- Cook noodles according to directions. Rinse with cold water; drain well. Cut noodles into thirds.
- Whisk lime juice, fish sauce, chili garlic sauce in small bowl. Place shrimp in medium bowl. Add 2 tablespoons dressing; toss to coat.
- Divide noodles among bowls. Top with cucumber slices and all remaining ingredients. Spoon shrimp with dressing over and drizle with remaining dressing.
Salmon Canapes (serves 8 )
4 ounces goat cheese, at room temperature
1 tablespoon fresh lemon juice
1/2 teaspoon Sriracha sauce (more to taste)
12 ounces daikon, cut crosswise into 16 slices (1/4 inch thick each)
8 ounces thinly sliced smoked salmon (or lox), cut into 16 pieces
1 tablespoon chopped fresh chives
- Combine cheese, juice and Sriracha in a bowl.
- Spread a layer of cheese mixture on each daikon slice; top with salmon and garnish with chives.
Almond Stuffed Apricots (makes 24 apricots)
24 dried apricots
1/4 cup toasted almonds
1 clove garlic, smashed
1 tablespoon fresh mint, chopped
3 tablespoon olive oil
1 tablespoon lemon juice
- Slice apricots on one side to form a pita-like pocket.
- Grind remaining ingredients in a small food processor until fine. Stuff each apricot with mixture and serve.
Spinach Salad with Almonds and Kumquats
1/3 cup thinly sliced seeded kumquats
2 1/2 tablespoons seasoned rice vinegar
2 tablespoons finely chopped shallot
1 tablespoon oil
2 teaspoons minced peeled fresh ginger
1/2 teaspoon Asian sesame oil
1 5-ounce package baby spinach
1/2 cup sliced almonds, toasted
1/4 cup chopped fresh cilantro
1 cup sliced mushrooms
- Chop enough kumquats to measure 1 tablespoon. Mix kumquats, vinegar, shallot, oil, ginger and sesame oil in a large bowl. Season with salt and pepper.
- Add spinach, almonds cilantro, sliced kumquats and mushrooms.
Sunny Side Up Lentil Salad (serves 4)
1 can (14.5 ounces) diced tomatoes, including liquid
1 cup chopped onion
3/4 cup lentils, rinsed
2/3 cup finely diced celery
1/2 cup finely diced carrot
1 tablespoon chopped fresh thyme
2 1/2 tablespoons white wine vinegar
2 tablespoons chopped fresh tarragon (or parsley)
1 teaspoon Dijon mustard
2 teaspoons olive oil
4 eggs
4 cups mixed baby lettuces
- Boil 3 cups water, tomatoes, onion, lentils, celery, carrot and thyme in a medium saucepan. Reduce heat to medium-low; simmer until lentils are tender, 20-25 minutes. Drain; reserve cooking liquid. Return liquid to pan; boil over high heat to reduce liquid to 1/4 cup. Add 2 tablespoons vinegar and lentil mixture to liquid; stir over medium heat. Add 1 tablespoon tarragon; season with salt and pepper. Remove from heat but keep warm.
- Whisk remaining 1/2 tablespoon vinegar in a bowl with mustard and oil; add salt and pepper.
- Set a medium skillet over medium heat. Carefully add eggs so yolks remain whole; cook until whites are set; add salt and pepper.
- Toss lettuces with mustard dressing; divide evenly amoung 4 plates. Top greens with 1/4 lentils and 1 egg each; sprinkle with remaining 1 tablespoon tarragon.
Spice Crusted Salmon with Ginger-Cilantro Yogurt Sauce (serves 4)
1/2 cup plain yogurt
2 tablespoons chopped fresh cilantro
3 teaspoons fresh lime juice, divided
3 teaspoons olive oil, divided
1 teaspoon minced peeled fresh ginger
1 garlic clove, pressed
1 teaspoon fennel seeds
1 teaspoon coriander seeds
4 6-ounce salmon fillets with skin
lime wedges
- Mix yogurt, cilantro, 1 teaspoon lime juice, 1 teaspoon oil, ginger and garlic in small bowl. Season with salt and pepper. Place fennel seeds and coriander seeds in heavy duty plastic bag. Using mallet, crush seeds. Sprinkle fillets with salt, pepper and seeds.
- Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add fillets, seed side down. Cook until brown, about 3 minutes. Turn over. Cook until just opaque in center, about 3 minutes. Drizzle with 2 teaspoons lime juice. Place fillets on plates. Top with sauce; servew ith lime wedges.
Spicy Turkey Chile Verde with Hominy and Squash
2 tablespoons extra-virgin olive oil
1 pound spicy fully cooked turkey sausages
1 large fresh poblano chile, stemmed, seeded, cut into 1/2-inch pieces
1 1/2 teaspoons dried oregano
4 large garlic cloves
1 15-ounce can hominy in juice
1 cup bottled thick and chunky salsa verde (medium heat)
1/2 cup plus 2 tablespoons chopped fresh cilantro, divided
2 cups 3/4-inch cubes peeled butternut squash (8 ounces)
- Heat oil in heavy large pot over medium heat. Add sausage. Saute to heat through, about 4 minutes. Add chile and oregano. Press in garlic. Stir 2 minutes. Add hominy with juice, salsa verde, 1/2 cup cilantro and squash. Bring to simmer.
- Cover and reduce heat to medium-low and simmer until squash is tender, stirring occasionally, 12 to 15 minutes. Uncover and simmer to thicken, if desired.
- Transfer chile verde to bowl. Sprinkle with remaining 2 tablespoons cilantro and serve.
Sources:
Bon Appetit Magazine
Self Magazine
