Weight Loss: Why Protein is Key

Protein is one of the three macronutrients we need each day – protein, fat and carbs. It’s not healthy to eliminate any one of them. Often protein is greatly underutilized, especially by women. Clean protein provides numerous health benefits. A lack of protein in your diet can lead to numerous problems, including loss of muscle, fatigue, stunted growth, and weakened immunity among many other things.

As with any other nutrient, quality is key. Animal protein must come from grass fed and finished, pasture raised or wild caught animals to avoid antibiotics, hormones and other chemicals. I did an entire newsletter on protein not too long ago that you can access right here.

Today I’ll just focus in on the benefits for weight loss. Including an adequate amount of protein in your meals daily is needed for building new muscle. And because muscle tissue is very active and uses more energy than less active tissue, the more muscle you have, the more fat you’ll burn.

Now understand I am not encouraging a super high protein diet, which can cause problems of its own. For example, your body can use about 30 grams of protein after working out to replenish muscle. However, whatever isn’t used for building muscle can be used for all the other functions mentioned above. Excess protein can also be converted into glucose and used to make energy in a process known as gluconeogenesis. The problem with that is that if your body doesn’t quickly burn the glucose created, it can then be converted into fat. Unfortunately, it doesn’t get converted back into protein. So overdoing it is counterproductive for weight loss.

In Today is Still the Day I recommend eating 3-4 oz. of clean protein at each meal or 2-3 eggs or a protein shake. Eating adequate protein, especially during weight loss, is essential to maintaining lean muscle mass. That’s more than enough protein for most of us, unless you are a body builder or super athlete.

Briefly, here are 3 ways protein supports your weight loss efforts:

Protein uses more energy to digest than carbohydrates and fat. This is the thermic effect of food (TEF). This means you’ll burn 15-20% more calories by eating a 4 oz. serving of chicken as opposed to a serving of pasta.

Protein doesn’t cause sharp spikes in blood sugar and insulin. Maintaining these at optimal levels is an important component of weight loss, weight management, and type 2 diabetes prevention.

Protein is satisfying and keeps you feeling full long after your meal, so you’re less likely to overeat or snack between meals.

So if you are trying to lose weight, consider looking carefully at not only your protein consumption but also at the quality of your protein.

Do you include a moderate amount of clean protein in your meals?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Summer is right around the corner. If you want to be in your best shape ever here are several ways to do that:

Purchase either the print or Kindle version of Today is Still the Day, and then email me at ann@threedimensionalvitality.com and I will send you a printable pdf of a book insert with some helpful tips and you will also be entitled to a free 15 minute consultationfor any questions you may have. Or

Sign up for the 7 week Today is Still the Day Plan and I will work with you one-on-one.

Either way it’s a win!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.

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Weight Loss: How Cold Can Boost Metabolism

Cold concept.SIMILAR IMAGES:

What if boosting your metabolism could be as easy as shivering? It just may be! According to a new study, 15 minutes in the cold just could be the metabolic equivalent of an hour of exercise.

You may not have known this but you have two different types of fat in your body and they each have different properties. White fat, which is what tends to stretch your pants to their limits and spill over your waistband, stores energy. No surprise there. You also have some brown fat, which gets its color from its iron content. When stimulated, it burns calories and generates heat. So while the white fat becomes insulation of sorts, the brown fat is active. Babies have a lot of brown fat. Most adults have varying amounts but not that much.  Leaner people tend to have a greater amount of it than heavier people but whether that is genetic or not isn’t known.

All the more reason to learn how to activate it.

Researchers, in the study referenced above, observed healthy men and women as they exercised in a 65°F lab. Later those same study participants lay on a bed as the temperature fell to 53°F. In both of those tests these people’s muscles contracted (they were shivering!), released the hormone irisin, which is produced in skeletal muscle. This hormone raises body heat and creates brown fat cells from existing white fat cells.

Researchers were puzzled at this finding and hypothesized that since the ancient biological survival mechanism, shivering, which is prompted by cold, helps us maintain our core temperature, preventing hypothermia, perhaps it would stimulate irisin release. They designed tests to find out if shivering rather than exercise was the primary driver of irisin secretion. And that’s exactly what they found. But irisin is produced by muscle contractions, whether by exercise or shivering, and once it’s produced, it circulates through the blood changing white fat cells into brown ones.

While research has no conclusive answers as to how these findings can benefit us in maintaining healthy weight and metabolism, they did find that the response to cold exposure can be activated even by very minimal changes in temperature. In this study they demonstrated that just by lowering the thermostat from 74°F to 68°F was sufficient to generate a measurable increase in energy expenditure.

So perhaps just continue staying active and exercising, lower your thermostat just a little bit and get out in the brisk winter weather a little each day for a walk (properly dressed of course) to get the benefit of some colder air and hopefully some sunshine as well.

You can also, if you have no heart problems, gradually turn the temperature down in your shower from hot to warm to cooler to cold and let it hit the back of your neck and upper back for a few minutes. It’s one of the tips I share in Today is Still the Day. As long as you use wisdom it just might give your metabolism a boost!

What do you think about shivering boosting metabolism?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

You can get all the tips and strategies I recommend in Today is Still the Day!

When you purchase either the print or Kindle version of Today is Still the Day, email me at ann@threedimensionalvitality.com and I will send you a printable pdf of a book insert with some helpful tips and you will be entitled to a free 15 minute consultation for any questions you may have.

There’s still plenty of time to get in shape for swimsuit season!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.      

Posted in Fitness, Intentional Exertion/Exercise, Overall Health and Wholeness, Weight loss | Tagged , , , , , | 5 Comments

Healthy New Year: Shrink the Change!

I realize it is now the first Monday in February so it isn’t technically “new year.” But according to most statistics, most people who began January with lofty resolutions have already forgotten all about them and slipped back into their default behaviors. It doesn’t have to be this way! And if you thought it was too late and you messed it all up for this year – think again.

Dr. Chris Kresser had a wonderful article entitled Shrink the Change. He talks in this article about why people who have small, attainable goals are MUCH more likely to succeed in attaining them. He refers to it as “shrinking the change,” which I happen to love. I call it taking baby steps but they are essentially one and the same.

He shares some examples of how to think really small by breaking down your goals into tiny (baby) steps. I suggest exactly the same thing in Today is Still the Dayboth the book and the coaching plan. The reason is that baby steps are more powerful than you may realize!

 

I have written about the benefits of baby steps several times in the past because they are such an overlooked, yet effective strategy! You can read two of my prior posts here and here.

So regardless of what your resolution or goal was or is, shrinking it down into baby steps will make it doable. If you need help with this, please contact me. We can have a free, no obligation 15 minute consultation to discuss how you can best move forward with your goals.

Have you ever considered “shrinking the changes” you want to make? How do you think it would work for you?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

**It’s not too late to get in fantastic shape for 2019!

When you purchase either the print or Kindle version of Today is Still the Day, email me at ann@threedimensionalvitality.com and I will send you a printable pdf of a book insert with some helpful tips and you will be entitled to a free 15 minute consultation for any questions you may have!

Please take advantage of this offer. What have you got to lose?**

Make gradual changes. Boost health, vitality and energy. Become your best YOU.

Posted in Fitness, Nutrition, Overall Health and Wholeness, Soul Health, Spiritual Health, Weight loss | Tagged , , , , , , , | 2 Comments

Weight Loss: Take a Deep Breath

Where do you think fat goes when you exercise, eat better and begin losing weight? Do you think it is somehow magically turned into muscle? Do you think it gets burned up as fuel for energy? Do you think you poop it out? Many experts actually believe all these things.

Many dietitians, doctors and personal trainers believe burning fat during exercise causes it to be burned  as fuel for energy. Some believe fat is excreted through urine or feces, while others think it is magically transformed into muscle.

Obviously fat and muscle are two very different types of tissues. Fat or adipose tissue is found under your skin, between muscles and around internal organs. There are different types of muscle tissue, which is found throughout your body, including your heart.

According to physicist Ruben Meerman and Professor Andrew Brown from the University of New South Wales, exercise will definitely help you reduce the amount of fat in your body and increase your muscle mass but it does that by increasing and decreasing each directly and separately. It doesn’t convert one to the other. In fact, according to their research the lungs are the primary organ for excreting fat!

They calculated that when you lose weight, you exhale 84% of that lost fat in the form of carbon dioxide and the other 16% is excreted via bodily fluids.

Exercising is a great way to increase how deeply you breathe. As I suggest in Today is Still the Day, taking time throughout the day, especially before meals, to relax, take a few slow, deep breaths will help defuse stress, improve your digestion and perhaps help you lose some fat!

Where did you think fat goes when you lose weight?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU

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Healthy Weight Loss: Why Comprehensive Works

I am a huge believer in mind-body healing. After all we are each a spirit, who has a soul (mind, will, emotions) and we live in a physical body. Having all aspect of your being in alignment is really the only way to true wholeness. You can’t just focus on the physical and ignore spirit and soul and think you will be truly healthy. It just isn’t possible. We are integrated beings.

Often we jump from one ‘health’ product to another all the while, still feeling exhausted, overwhelmed, confused, and full of physical symptoms. Problem is we never really address the root issue. You can’t just take a handful of supplements and think they will magically solve the problem any more than taking any medication is the total answer to healing.

Being well is just as much an inside job as it is an outside job. What you eat, how much, the quality of that food, is definitely important for health and for weight loss. I would never dispute that. However, what you believe about it and how you think about what you do informs your choices and impacts how your body responds.

If you believe making a certain change will result in healing or more energy or weight loss, you will be more consistent with it and it will do what you expect more often than not. That is the whole premise behind the placebo effect. People are given inert, sugar pills with absolutely no power to heal. They are, however, told that the pill will heal their problem and the power of their belief is what actually causes healing.

If our thoughts and beliefs are that powerful – and they are – shouldn’t we be paying more attention to them? This is true in all aspects of health, including weight loss.

I have found that combining what you put on your plate, what you think about it and yourself, is the KEY to going from unhealthy to healthy, from burned out to balanced. While it is imperative that you properly nourish your body with high quality, one-ingredient foods and clean water, it is just as critical to nourish your spirit and soul!  That is an aspect of Today is Still the Day that I believe is overlooked in many other plans. You can be slim and still be unhealthy! Changing your diet is only one part of the puzzle.

I think the bottom line is that we have to consider our ultimate goal. Sure you may want to lose 25 pounds and maybe for the sake of your heart or your knees, you desperately need to. It’s important to realize that the excess weight is a symptom. In order to change that long term, you have to find the root issue. That’s why “diets” don’t work – they are temporary and only address the symptom. Ultimately, you want to be a healthy, vibrant person who is able to live life with ease and joy.

That’s what true health and wholeness is. In order to achieve that, you can’t ignore your spirit and soul and just focus on dropping a certain number of pounds or fitting into a specific size jeans.

Health is more than the absence of illness and it is more than just being a certain size. So instead of just focusing on the diet or the scale, pay attention to the whole person and I would be willing to bet you will experience so much more success!

How do you approach any improvements in your health? Do you just focus on the symptom or do you dig for the root issue?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.      

Posted in Detoxification, Emotional Health, Fitness, Nutrition, Overall Health and Wholeness, Soul Health, Spiritual Health, Weight loss | Tagged , , , , , , , , , | Leave a comment

Weight Loss: Why Detox is Step One

The first two weeks of the Today Is Still the Day plan are what I refer to as detox weeks. Some people get nervous when they hear that word but there’s no need for anxiety! I have very good reason for beginning with detox. My main purpose is to make the rest of the plan easier for you. When you begin by eliminating certain foods that can cause cravings and sensitivities, you give your body an opportunity to reset. You even retrain your taste buds which are renewed every 14 days or so!

There are many integrative physicians who believe we should be constantly in a minor state of detox in order to support our body’s own systems in dealing with the toxicity of modern life. Obviously I agree. Because we are exposed to more and more toxins in the air, food, and water supply, our systems have been overtaxed. Your body is created to detoxify, but when it becomes overwhelmed from every direction, you begin to break down.

I believe I have simplified the process. Rather than some extreme fast or other restrictive “detox diet” I prefer to decrease the toxins we might be taking in by focusing on high fiber, cleansing, organic produce and lots of clean water.

Those first two weeks usually also eliminate starchy carbs and grains unless you are dealing with adrenal fatigue or some other issue, which simply makes it easier for you to focus on clean protein, healthy fats and non-starchy veggies, especially cleansing leafy greens. These foods reduce inflammation while supporting your natural detoxification systems with the nutrition it needs.

What is different about the detox weeks on my plan is that you also detox your spirit and soul. That means negative thinking, attitudes and beliefs. I don’t think anyone would argue with the fact that besides toxins in the air, food and water, we are also exposed daily to toxic thoughts, words, relationships and beliefs. Often we are not even aware of them, but they are weighing us down just as surely as GMOs and pesticides do.

Today is Still the Day addresses detoxification in a holistic way because if you only detoxify your physical body and ignore your spirit and soul you’ll end up right back where you started before you know it. You wouldn’t let trash, dust and dirt accumulate in your home without continually cleaning and staying on top of it. Should you do any less for your health?

Do you agree that detox is an important first step to weight loss and overall health? Why or why not?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.      

Posted in Detox, Detoxification, Soul Health, Weight loss, Women's Issues | Tagged , , , , , , , , | 4 Comments

Weight Loss: Choose Your Hard

If I asked you which was harder – losing weight or keeping it off, what would you say? Most people would likely say losing weight because so many struggle with that aspect. Too many people are constantly dieting only to gain the weight back and then some and start the same roller coaster ride all over again.

In all honesty, as I say in Today is Still the Day, you can lose weight on just about any diet you try – temporarily. Just making a change can cause some weight loss. According to professor of psychology at the University of Minnesota, Traci Mann:

“Evidence shows that people can lose weight on the short term on practically any diet; it barely matters what the diet is. The problem is, nearly everybody gains it back in the long term. I’m not saying it’s not hard to take weight off. But when people struggle to do it, they can, and often do, succeed…The majority of people gain the majority of that weight in 2–5 years.”

So it seems the more challenging aspect is to keep the weight off once you’ve lost it. This is something I address in Today is Still the Day, both the book and the coaching plan. Anyone can lose weight. However, if you don’t change your lifestyle, habits and thinking, that weight slowly but surely creeps back on and it becomes more difficult to lose each succeeding time.

What if your perception has a lot to do with whether you will get on the diet yo-yo train or successfully keep the weight off long term? I believe it does.

Your perception determines your reality and consequently your behavior. We all have filters created by our past experiences and beliefs that we see life through. Those filters determine how you feel about things and in turn will determine whether you succeed or fail.

For instance if you have tried to lose weight before and haven’t succeeded, even if you are using a totally different plan this time, by simply running on autopilot, you will still see your efforts through the filter of your past failure and feel as though it is a losing battle. You may not even be totally conscious of thinking those things, but your subconscious runs your life and that’s where your filter resides.

I talk about “refocusing your lens” in the Today is Still the Day plan. What that has to do with is adjusting your filter by becoming aware of it. You can slip off your plan and see it as a failure or you can consider it a lesson learned and move forward smarter.

You can look at a new way of eating as an adventure you will enjoy that will move you toward achieving your fitness goals and a healthy life, or you can look at it as depriving yourself of foods you love. You will totally miss the fact that you will be trying new foods that you may just (and probably will!) enjoy even more. But it all depends on how you see things.

You can see your daily exercise time as something you “have” to do and drag yourself through it hating every moment. Or you can look forward to building a healthy habit into your lifestyle that will help you look and feel years younger. Your experience of it will be very different.

While what you eat and how active you are have a huge impact on your success or failure in getting to the healthy goal you’ve set, it ALL begins in your thinking.

And you are in control of that! That is very good news because very little seems to be within our control. Your filter is something only you can adjust. That makes you very powerful, maybe more than you ever realized, and has a direct impact on how you feel. So begin asking yourself what you see:

If you see an opportunity, you’re going to feel courageous and motivated. If you see progress, you’ll feel momentum. If you see a possibility, you will feel encouraged. If you see a gift, you’re going to feel gratitude.

So let me ask the question again: Which do you think is harder – losing weight or keeping it off?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.      

Posted in Emotional Health, Fitness, Nutrition, Weight loss | Tagged , , , , | 2 Comments