![Nutrition Coach takes losing weight from drab to fab.]()
by Sheila | Dec 28, 2010 | Natural Weight Loss, Uncategorized
A new option for people to lose weight, have fun and get the support that they need to make a lifestyle change for good!
What are you doing New Year’s? Are you excited to dress up and show off or would you rather hibernate and hunker down? Maybe it’s time to do something else. Why can’t you get together with friends and make the changes that you’ve been hoping for AND have fun? Wouldn’t it be great to dress up and feel GOOD about it?
Well, now you can. Introducing the ‘Little Black Dress Class’!
It’s the group weight loss class with Optimal Body Balance. We’ve designed a program that brings together the science of weight loss with the fun of doing it together with friends. We want to celebrate the journey and make the changes that will help you have more energy, lift the brain fog, feel good, look great. And oh yeah, lose the weight. You will have great foods, lots of support; a great education on overcoming weight loss resistance and you will feel so great about yourself!
“So many times people start a weight loss program with dread and a ho-hum attitude. It’s something that they feel that they SHOULD do. We created the Little Black Dress Class to be the opposite of that. Losing weight CAN be fun! My clients have a blast in the cooking classes, field trips, working together and getting a team of professionals to help them. If a program doesn’t work in your lifestyle or is a drag – will you be able to keep it up? No way! You have to do something that excites you.” – Sheila Robertson, Nutrition Coach and a self proclaimed ‘Party in an Apron’.
About the Little Black Dress Class
This class is taught by Sheila Robertson, Nutrition Coach and Program Director of Optimal Body Balance, Dr. Chad Oler, ND of the Natural Path Health Center and Sarah Droege, Nutritionist. You will have your own team of professionals to put together the education, information, motivation, skills, humor and enthusiasm you will need to get to your goals.
http://www.optimalbodybalance.com/_/Group_Program.html
Sheila Robertson
608.274.7044 x 12
[email protected]
![Nutrition Coach takes losing weight from drab to fab.]()
by Sheila | Dec 28, 2010 | Areas of Weight Loss Resistance, Natural Weight Loss, Uncategorized
A recent study conducted at Mayo Clinic has found that even if you are young and healthy, gaining a few extra pounds can cause problems for you heart. Study volunteers had an average age of 29. Half of the volunteers were asked to gain weight over 8 weeks while the other half was asked to maintain their weight. The study measured endothelial dysfunction which means there is a problem in the lining of the blood vessels. Endothelial dysfunction has been associated with an increased risk of cardiovascular events (stroke and heart attack) as well as coronary heart disease. Endothelial dysfunction was measured in this study by blood flow through arteries in the participants arms. It was found that those who gained abdominal fat during the 8 weeks had impaired blood flow through their arteries – they had developed endothelial dysfunction. Once the participants lost the weight, blood flow returned to normal.
What this means for you – watch the weight gain as even a gain as small as 9 pounds, especially when it’s primarily in your stomach, can lead to endothelial dysfunction.
Protect your heart, have fun, learn a ton and make friends this new year by joining the LITTLE BLACK DRESS class!
Source: Life Extension Magazine “Even Modest Weight Gain Still Dangerous for Blood Vessels” Jon Finkel
![Nutrition Coach takes losing weight from drab to fab.]()
by Sheila | Dec 16, 2010 | Natural Weight Loss, Uncategorized
Here are some more recipes that we cooked in our Healthy Feasts Cooking and Happy, Healthy, Holiday cooking classes. Remember, these recipes are for 20, so if you’re not entertaining, make sure to downsize!
Creamy Mashed Cauliflower
16 cups bite sized cauliflower florets (about 4 heads)
1⅓ cup nonfat buttermilk (for a dairy free alternative add one tablespoon of white vinegar or lemon juice per cup of soymilk and mix well)
4 teaspoons butter (or goat’s butter for dairy intolerance)
freshly ground pepper to taste
16 cloves garlic, crushed and peeled
16 teaspoons extra virgin olive oil, divided
2 teaspoon salt
snipped fresh chives for garnish
- Place cauliflower florets and garlic in steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes.
- Place cooked cauliflower and garlic in food processor. Add buttermilk, 2 teaspoons oil, butter, salt, pepper; pulse several times then process until smooth and creamy. Transfer to a serving bowl. Drizzle with remaining oil and garnish with chives. Serve hot.
Kale with Cranberries
4 bunches kale
½ cup pine nuts
½ cup dried cranberries
6 tablespoons olive oil
- Steam the kale until it is bright green
- Meanwhile, in a cast iron skillet, toast the pine nuts
- Allow kale and pine nuts five minutes to cool, then toss together in a large bowl
- Add dried cranberries and olive oil
- Toss and serve
Stuffed Mushrooms
4 cup parsley, chopped
2 cup sun dried tomatoes
2 cup pine nuts
4 clove garlic, chopped
4 teaspoon lemon juice
1 teaspoon celtic sea salt
1 cup olive oil
4 (8) ounce package mushrooms
- In a food processor, place parsley and pulse briefly
- Add sun dried tomatoes, pine nuts, garlic, lemon juice and salt, then pulse until almost smooth
- Drizzle in olive oil and pulse again briefly to incorporate
- Remove stems from mushrooms and stuff with pesto
- Bake at 350° for 30-45 minutes
- Serve
We will have a series of cooking classes coming up at Whole Foods called “Let’s Do Lunch!” Check back soon for more information and dates to transform your lunchtime.
![Nutrition Coach takes losing weight from drab to fab.]()
by Sheila | Dec 14, 2010 | Areas of Weight Loss Resistance, Natural Weight Loss, Uncategorized |
High fructose corn syrup could be increasing your chances of developing non-alcoholic fatty liver disease (NAFLD). This is a condition where fat accumulates in the liver not caused by excessive alcohol use. NAFLD is associated with insulin resistance and metabolic syndrome which is combination of obesity, type 2 diabetes, high blood lipids and high blood pressure. People with NAFLD often have no symptoms, but if undiagnosed and untreated, it can lead to inflammation of the liver which can in turn cirrhosis of the liver, a very serious condition.
Fructose consumption has been associated with increased calorie intake and weight gain. When the liver breaks down fructose, it leads to increased fat deposited in the liver, increased lipid levels in the blood, increased production of fat in the liver, increased inflammation and insulin resistance. These effects are especially seen in overweight people who consume too much fructose. Recent human studies have shown that over-consumption of fructose is associated with inflammation and cell abnormalities in the liver. Patients who drank the most fructose were more likely to have liver scarring and cirrhosis.
Recent animal studies have shown that fructose consumption caused changes similar to those seen in long term alcohol use and high fat diets. Animals who were given a high fat, high carbohydrate diet gained weight, gained fat, became insulin resistant, had high levels of fat in their livers, scarring and oxidative stress in the liver which indicates a high level of toxins.
The good news is that recent research is leading professionals to believe that you can reduce your risk of NAFLD by decreasing your consumption of high fructose corn syrup.
Further research is needed, but the data supports guidelines for decreased consumption of added sugars, especially in the form of fructose. Consumption of added sugars has been shown to have a statistically significant impact on the development of dyslipidemia (an abnormal amount of fat in the blood), which is a risk factor for NAFLD and cardiovascular disease. Observational studies have also shown that increased intake of added sugar in soft drinks leads to increased calorie intake, increased weight gain and a decreased intake of essential nutrients.
None of the data showed any benefits of high fructose corn syrup, so it’s best to minimize your intake as much as possible. Swap out sodas for sparkling water and check food labels for high fructose corn syrup.
Source: Medscape.com “Can High-Fructose Corn Syrup Exacerbate Liver Disease” William F. Ballistreri, MD
![Nutrition Coach takes losing weight from drab to fab.]()
by Sheila | Dec 13, 2010 | Areas of Weight Loss Resistance, Natural Weight Loss
What are you doing New Year’s? Are you excited to dress up and show off or would you rather hibernate and hunker down? Maybe it’s time to do something else. Has losing weight always been heartbreaking for you? Are you afraid to try again? Why can’t you get together with friends and make the changes that you’ve been hoping for AND have fun? Wouldn’t it be great to dress up and feel GOOD about it?
Well, now you can. Introducing the ‘Little Black Dress Class’! It’s the group weight loss class with Optimal Body Balance. We’ve designed a program that brings together the science of weight loss with the fun of doing it together with friends. We want to celebrate the journey and make the changes that will help you have more energy, lift the brain fog, feel good, look great. And oh yeah, lose the weight. You will have great foods, lots of support; a great education on overcoming weight loss resistance and you will feel so great about yourself!
The program starts with your individualized Getting Started Visit with program director, Sheila Robertson. Sheila has helped hundreds of people reach their health and weight loss goals. Using humor, empathy, compassion, cheerleading and motivation Sheila really helps you get to the root of your problem and overcome your weight loss resistance.
The Getting Started visit includes:
*Review health history, eating habits
*Take initial total metabolism test to determines your exact metabolic rate
*Determine/uncover your areas of weight loss resistance
*Connect with motivators
*Initial dietary guidelines
*Goal Setting
*Personalized Menu Planning
This initial visit will last approximately 1 ½ hours and can be conducted the week of January 3rd –January 8th. Then we jump right into the group classes starting January 11th at 6pm. Each week we will discuss the topic for the week, learn about nutrition, review your food journals, create menu plans, questions and answer sessions, go on field trips, get motivated, learn how to stock your pantry and have fun while learning what your body needs to lose weight for the last time.
At the end? We will have a little black dress party! Celebrate the success you’ve enjoyed during the 13 weeks with healthy snacks, photos, a reason to get dressed up and and night out at Monkey Business Institute improv comedy. This party is Saturday April 2nd.
The class is taught by Sheila Robertson, Nutrition Coach and Program Director of Optimal Body Balance, Dr. Chad Oler, ND of the Natural Path Health Center and Sarah Droege, Nutritionist. You will have your own team of professionals to put together the education, information, motivation, skills, humor and enthusiasm you will need to get to your goals.
Need more motivation? There is an optional ‘contest’ too! Participants who want a little bit more to shoot for other than looking great, feeling fantastic -there is a chance to win a makeover! First, Second and Third place winners will win a new ‘little black dress’ (or outfit of choice for $100) hair style and make up and a photo shoot. It is based on the percentage of body fat lost during the 13 weeks on the program. Don’t feel the need to be ‘In it to win it?’ Don’t worry –you can still do the class, have fun, get healthy and join us for the Little Black Dress Party to celebrate with everyone!
The Optimal Body Balance program is valued at $900 –your group class cost is only $397! We need a minimum of 10 people to get this class rockin’ and rollin’. So join with your friends and family and have a blast together!
Contact Sheila Robertson to join
[email protected]
608.274.7044 x 12
![Nutrition Coach takes losing weight from drab to fab.]()
by Sheila | Dec 7, 2010 | Natural Weight Loss, Uncategorized
Did you know that if you consume just 100 calories more than you burn every day, you’ll gain 10 pounds by the end of the year?! 100 calories is not that much. You probably wouldn’t even notice where the 100 calories come from – just a few extra bites at dinner, getting a large latte instead of a small and that handful of M&Ms are all it takes. This can be dangerous because that tiny amount can have long term consequences without you realizing it. But it’s also a really good thing because you can use these easy tricks to cut out that 100 calories and you won’t even miss them.
- Eat sitting down, with a plate and utensils. Research has shown that people eat 30% less on average when they take their time and treat whatever they’re eating like a meal rather than eating on the go. This is because we are trained to think that if we are sitting down for a meal, no matter what it is, we won’t need to eat again for a while. This also encourages mindful eating; you’re paying more attention to what you’re eating and are more aware of signals your body sends you when it’s full.
- If you have a cup of soup before your dinner, you’ll on average consume 20% fewer calories for the entire meal. Soup stretches your stomach, sending signals that you’re full. Make sure the soup is vegetable or broth based though – not cream based.
- Variety is a great thing and you should aim to eat a variety of different foods… just not at the same meal. Keep meals simple and balanced so you don’t have so much to try and eat. And avoid the buffets.
- Use smaller plates! We have gone crazy with portion size. Our plates have gotten bigger and bigger over the years. Have you ever noticed how the pieces grandma’s china are so much smaller than what we use today? A really easy way to cut down on calories is to simply use smaller plates. Trade in your dinner plates for salad plates and use smaller bowls. Even smaller serving utensils make a difference. It really works – in a study testing this theory, nutrition experts who were given larger bowls ate 31% more. When given larger serving utensils, they at 14.5% more no matter what size the bowl was.
- Put away the cookie jar. When these snack foods are out in the open they are much more tempting. So stash the cookies in the back of the pantry and replace the jar with a bowl of fruit.
- Stay away from low-fat versions of your favorite foods. People see low-fat labels as an excuse to eat more. 50% more in fact! So instead of saving yourself calories by eating low-fat versions, you’re probably setting yourself up to eat even more than if you ate the real thing.
- Smelling peppermint oil every two hours helped people at Wheeling Jesuit University eat 23% less over a five day period. Get some peppermint oil to keep at work or try this trick with some peppermint mints or tea.
- Spread out your food. Making it look like you have more food than you actually do will trick your brain into believing you really do have more food. Use shallow bowls instead of more cup-like ones and tall skinny glasses instead of short fat ones.
Source: Whole Living Magazine “Simple Tricks to Eat Less” Erin O’Donnell
