Who Sabotages Your Diet Plans Part 1

posted in: Beachbody, Exercise Programs, Health, Myths | 0

 

Who Sabotages Your Diet Plans

 

How-to-Eat-Healthy-When-Your-Spouse-Doesnt-Want-To

 

 

Money conflicts are common among couples—they may even be the leading cause of fights. But did you know many couples also have fights about food on a daily basis? In fact, the topic sparks so much interest, that a lot are talking about  how to keep peace at meals. Who is doing the sabotaging? Spouses, family, friends?

Men and women often have opposing Mars and Venus moments about nutrition, which can lead to tension and arguing in relationships. The sexes are wired differently: For example, men have a biological advantage over women due to their increased muscle mass. Losing and maintaining a healthy weight is easier for guys, and harder for women.

Want to really bring out the worst in people? Try weight loss. Ten pounds or a ton, you’ll be showered with so much fattening food—sabotage by people who claim to love you—that it will send the price of sugar cane and lard futures through the roof.

I’ve seen it happen so many times to many weight loss patients that they start making excuses.  They confess they fell off the wagon, I’m ready with my ritual response: “Who did this to you?”

Who Sabotages Your Diet Plans? Spouses/Family/Friends

They’re always shocked to think that someone else may have had a hand in their weight loss failure. Then it dawns on them: Oh yeah, the chocolate cake care package Mom just sent, the surprise candy from the usually unthoughtful husband, the coworker who left the gift-wrapped Oreos on your desk. “Why is that?” they always ask.”Diet saboteurs,” I explain. “They’re everywhere.” In fact, in one survey, 24,000 overweight women reported that weight loss created problems in their relationships that regaining the weight would have resolved.

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The problem usually starts because you’re in change mode (and darned happy to be there), but your friends and family aren’t.

Rarely would a real friend malevolently undermine your diet. They just do unconscious things to keep the relationship the way it was.  And there are lots of reasons why.

They feel guilty. Your success pricks their conscience, since they may think they should be pursuing weight loss too. But for many, teasing you back to normal with “you’re doing so well; a little won’t hurt” sabotage is often easier. And if it starts an eating frenzy that ends in weight gain, sadly, that’s secretly okay with friends like these. You’ve proven once again that weight loss is impossible; now they can relax and not try.

They don’t understand. Other folks (often spouses!) who’ve never had a weight problem can’t understand why you don’t go back to eating normally now that you’ve lost that weight. And besides, they’ve suffered enough with all the changes around the house, and they want this to be over.

They miss the old you. Or more specifically, the food experiences you once shared. Food is often how we express love. Baking cookies for your kids (and of course eating some together). Or going to happy hour with coworkers. When my client Stephanie began progressing, her husband started showing up Friday nights with a big chocolate bar, something they used to enjoy together.

 

Three classic actions likely to pave the way to long-term weight loss success and fend off sabotage, whether deliberate or subconscious.

1. Start with exercise. It builds muscle, burns calories, reduces stress, and, best of all, creates the positive mood that makes you strong enough to avoid saboteurs.

2. Monitor your exercise and food. Plan your workouts and meals, and write down every bite. This will keep you honest, and it may also help you recognize the people and events that do you in. Then you can develop strategies to deal with them.

3. Create a supportive environment. It’s important to ask for help.  Asking is tricky because we really don’t know how to do it. We tend to believe that if people loved us, they’d know what to do. Not true! Some like it if their husband’s takes their plate away from them when he thinks they had enough.  On the other hand, some would secretly eat twice as much if her husband did that.  Get a support group, people to be accountable too, people who have the same goals. Try our challenge groups. People doing just what you are. @ https://www.facebook.com/fitatanyagewithdeb

 

Whether you write it or say it, be specific about your weight loss needs. Even those closest to you can’t read your mind. For instance, if being constantly asked how much you’ve lost will drive you to cheat, let people know. For others, constant checking in may help keep them on track. If you need support when the late-night munchies hit, ask your friend if it’s okay to call.

When it comes to long-term relationships and marriage, men win out there too. Studies have shown that women tend to gain weight when they marry. (Men may gain weight, too, but overall they actually get healthier.) Many women complain that their spouses are sabotaging their healthy eating plans. In one study, more than 70% of women on diets complained that their spouses had interfered.

Here are some of the diet dilemmas women have asked me about, and my suggestions for how to handle them. If you’ve had a similar battle of the sexes over your meals and snacks, chime in below.

The salad vs. steak showdown
The problem: “My husband says salad, stir-fry, soy, and anything healthy is ‘rabbit food.’ He just wants a meat-and-potato-type meal.” Has to have fried food, bread etc..

The solution: Many men don’t find a plant-based diet as satisfying as a juicy, meaty, stick-to-the-ribs meal. What you can do is offer a compromise. Don’t try to get a carnivore hubby to be a vegan, but serve yourself smaller portions of meat and choose the leanest cuts. Pair them with a large salad or lots of steamed veggies. Try a few subtle substitutes: Serve baked and breaded zucchini fries instead of french fries, for example, and try dishes that use lean ground beef or turkey instead of the full-fat stuff.

Sneaky snack sabotage
The problem: “My husband brings home cookies, chips, sodas, and other junk food all the time.”

The solution: Your husband needs to know that the food he brings home isn’t helping your efforts to stick to a healthy diet, and it may be impacting the diets of your children too. While you can’t nag him about his habits, ask him to eat those foods when he’s at work or out for meals, rather than bringing them home.

Look for Part 2 coming soon.  Need help contact me and lets chat.

Your Partner in Health,

Debi

https://www.facebook.com/fitatanyagewithdeb

Damage to Teeth

posted in: Health, Myths | 0

Foods That Damage to Teeth

 

Just how bad are these foods for your teeth? Damage repairs are in most cases are very costly. Try to stop damage to your teeth early.

 

What you eat matters:

While these hard candies seem harmless, eat too many and the constant exposure to sugar can be harmful to your teeth. Hard candies also put your teeth at risk because in addition to being full of sugar, they can also trigger a dental emergency such as a broken or chipped tooth. Better alternative? Chew sugarless gum that carries the ADA Seal.

suckers

Ice is for chilling, not chewing

You’d be surprised at how many people think ice is good for their teeth. It’s made of water, after all, and doesn’t contain any sugar or other additives. But chewing on hard substances can leave your teeth vulnerable to a dental emergency and damage enamel. Advice: Break the habit and enjoy water in its liquid form.

ice-cubes

Watch your citrus intake

The truth is that frequent exposures to acidic foods can erode enamel, making teeth more susceptible to decay over time. So even though a a squeeze of lemon or lime can turn a simple glass of water into a fun beverage, it’s not always the best choice for your mouth. Citric fruits and juices can also irritate mouth sores. Make sure to drink plenty of plain water.

  • Excessive soft drink consumption (high levels of phosphoric and citric acids)
  • Fruit drinks (some acids in fruit drinks are more erosive than battery acid)
  • Dry mouth or low salivary flow (xerostomia)
  • Diet (high in sugar and starches)
  • Acid reflux disease (GERD)

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Not all coffee is good for you

In their natural form, coffee and tea can be healthy beverage choices. Unfortunately too many people can’t resist adding sugar. Caffeinated coffee and tea can also dry out your mouth. Frequent drinks of coffee and tea may also stain your teeth. If you do consume, make sure to drink plenty of water and try to keep the add-ons to a minimum.

coffee

Sticky foods are your mouth’s worst nightmare

When it comes to picking healthy snacks, many people put dried fruit at the top of the list. But many dried fruits are sticky. Sticky foods can damage your teeth since they tend to stay on the teeth longer than other types of food. If you find yourself eating dried fruits or trail mix often, make sure to rinse with water after and to brush and floss carefully.

Sticky foods

Beware of things that go “crunch”

Who doesn’t love the nice, satisfying crunch of a potato chip, pretzels, etc.. ? Unfortunately potato chips/pretzels are filled with starch, which tends to get trapped in your teeth. If you choose to indulge in snacks like these, take extra care when you floss that day to remove all the food particles that can lead to plaque build-up.

Pretizel

We All know about this one.. Right? Swap out soda with water

When you eat sugary foods or sip sugary drinks for long periods of time, plaque bacteria use that sugar to produce acids that attack your enamel, the hard surface of your tooth. Most carbonated soft drinks, including diet soda, are acidic and therefore, bad for your teeth. Caffeinated beverages, such as colas can also dry out your mouth. If you do consume soft drinks, try to drink alongside a cup of water.

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Limit alcohol consumption

Alcohol causes dehydration and dry mouth. People who drink excessively may find their saliva flow is reduced over time, which can lead to tooth decay and other oral infections such as gum disease. Heavy alcohol use also increases your risk for mouth cancer.

Drinks

 

So many more but here is the last one for today. Did you know?

Watch out for sports drinks

They sound healthy, but sugar is a top ingredient for many sports and energy drinks. Sports drinks may boost your energy, but they can also weaken your teeth. The American Academy of Pediatrics says sports drinks can be helpful for young athletes engaged in prolonged, vigorous physical activities, but unnecessary in most cases. Before your next sip, check the label to make sure your drink of choice is low in sugar or drink water.

sports-energy-drinks-

Important think to remember if you must have these things drink water right after and then when you can brush your teeth to remove the rest to help protect damage to your teeth.

Watch for more articles on health tips. Subscribe to learn when new articles are posted. 

Your Partner in Your health,

Debi

Diabetes and Shakeology

Diabetes and Shakeology

 

Shakeology-and-Diabetes

I have had so many people asking me about drinking Shakeology when they have diabetes.

Here are some facts that will help you understand what Shakeology my do for those of you that are suffering with diabetes.

YES it is good for diabetics. It’s low on the glycemic index. 1 serving of shakeology on it’s own (made with water and ice) has 17 grams of total carbs, 9 of which is sugar, which is LOW. A “serving” of carbohydrates is 15 grams. And in the world of tracking carbs you can deduct the fiber grams from the total grams of carbs. There are 3 grams of fiber in shakeology making it’s total carb count 14 grams.

Also being low on the glycemic index means that the carbs in it enter the blood stream at a slower rate than foods higher on the glycemic index. Which means your blood glucose levels to not rise sharply or high and instead it enters it slowly so you use it for energy and level your blood glucose.

Benefits of low glycemic index foods for everyone, not just diabetics:

Low GI diets help people lose and manage weight
Low GI diets increase the body’s sensitivity to insulin
Low GI carbs improve diabetes management
Low GI carbs reduce the risk of heart disease
Low GI carbs improve blood cholesterol levels
Low GI carbs can help you manage the symptoms of PCOS
Low GI carbs reduce hunger and keep you fuller for longer
Low GI carbs prolong physical endurance
High GI carbs help re-fuel carbohydrate stores after exercise

Any GI number under 55 is considered LOW. Shakeology at a GI rating of 24 is lower and “better” for a diabetic than an apple, which rates as a 40.

My friend Melissa has type 2 diabetic. She said since starting the Beachbody Insanity she was having sharp spikes and then lows. She dropped my morning meds and starting drinking shakeology for breakfast. The highs and lows are gone. 6 weeks later she hasn’t had a single low blood sugar episode nor any major highs!

“I used Shakeology for the past 3 months. With that and working out,  I have lost 32 pounds and now am currently off my Metformin. I monitored my blood sugar closely and the Shakeology never raised it any more than a normal meal would have. I used chocolate and mixed it with unsweetened almond milk (which is low in calories and sugar) That way I felt like I was cheating, like drinking a candy bar but in reality it was good for me and kept me full and gave me energy.”

Katie says. “I am a Type 1 Diabetic & have been using Shakeology for 3 months. It has been amazing for me, weight loss (32 lbs so far), much better blood sugars & 60 % less insulin needed. Type 1’s will never be able to drop all meds (until there is a cure), as our pancreas does not produce insulin. I drink my ShakeO for breakfast so, it helps keep my sugars stable throughout the day. When I run out it is VERY noticeable!”

 

Since needs vary for each person with diabetes, it is recommended to check with your doctor first. However, since Shakeology is a low-caloric meal replacement, with a lower glycemic index than most meals, it should be acceptable for most people with diabetes. Shakeology has been certified by an independent third-party lab (Glycemic Index Laboratories) as having a low glycemic index of 24. Believe it or not, Shakeology’s GI rating of 24 is much lower than most fruits, some vegetables, and pretty much every processed food ever made. Shakeology helps to keep your sugar levels in balance while providing steady energy (avoiding that sugar spike and crash), supplying nutrition that satisfies, and helping to promote good health. Shakeology is considered safe for general use as a supplement, however if you have a unique or pre-existing medical condition, you should consult your physician prior to using Shakeology.

 

Interested in more information contact me @ https://www.facebook.com/fitatanyagewithdeb

Your Partner in Health,

Debi

Gym Memberships???

posted in: Beachbody, Exercise Programs, Health | 0

Why We Sign Up For Gym Memberships But Never Go To The Gym?

 

Empty gyms

Gyms have built their business model around us not showing up. Gyms have way more members than they can actually accommodate. Low-priced gyms are the most extreme example of this. Planet Fitness, which charges between $10 and $20 per month, has, on average, 6,500 members per gym. Most of its gyms can hold around 300 people. Planet Fitness can do this because it knows that members won’t show up. After all, if everyone who had a gym membership showed up at the gym, it would be Thunderdome.

If you are not going to the gym, you are actually the gym’s best customer.  Every year hundreds of new members flock to their local gyms, sporting the latest fashion in workout wear, with brand new membership cards peaking out of their wallets. Their intentions are pure and their resolve, seemingly strong. But something happens after those first few visits, and before long, those pure intentions have turned to excuses. The fees are still being paid, but the outfit sits idle at the bottom of the drawer, and the card is buried and forgotten.

 

  • So gyms try to attract people who won’t come. If you haven’t been a “gym person” in the past, chances are good that paying for a gym membership won’t change that. Gyms know this and do what they can to attract people who haven’t traditionally been gym rats. Instead of displaying challenging equipment like weight benches and climbing machines in plain view, gyms will often hide weight rooms and other equipment in the back. Many gyms now have lobbies that are designed to look like hotels and fancy restaurants. “For the longest time, the design was around the sweat,” says Rudy Fabiano, an architect who designs gyms all over the world. “Twenty-five years ago … clubs could be very intimidating. Remember there were the baggy pants that everybody had and the bodybuilders would bring their own jug of water?” Once gyms started looking more like hotels, coffee shops and restaurants, people who weren’t bodybuilders started feeling comfortable in gyms. The casual gymgoer was born.
  • Our brains want to be locked into annual contracts with gyms. Normally, we hate being locked into long contracts (cellphones, cable packages), but gym memberships are an exception. Joining a gym is an interesting form of what behavioral economists call pre-commitment, We actually like the idea of being locked into a gym contract … at first, anyway. So why do some people sign up for a gym membership, but then neglect to actually go to the gym? It seems the answers are mostly psychological, and have nothing to do with how busy you are at work or how much you gorge yourself on goodies over the holidays. If you fall into this category, with the best of intentions, but not the willpower, take heart. You are far from alone, and there is an answer to this age-old problem. They’re picturing the ‘new me’ who’s actually going to go to the gym three times a week and become a physical fitness machine. We convince ourselves that since we have committed to putting down money for a year, we will make ourselves go to the gym. And then, of course, we don’t.
  • Just when we try to get out, they feed us, massage us and ply us with alcohol. Gyms have big issues with retention, and most lose around half their members every year. Once we realize that we haven’t been going to the gym, even $20 per month can feel like too much. To try to combat this, gyms look for ways to offer value to customers who aren’t necessarily into working out. Planet Fitness has bagel breakfasts once a month and pizza dinners. Those are its busiest times. It also has massage chairs. Other gyms have mixers and movie nights and spa treatments.
  • Without slackers like us, gyms would be a lot more expensive. The reason gyms can charge so little is that most members don’t go. People who don’t go are subsidizing the membership of people who do. So, if you don’t work out, you are making gyms affordable for everyone. If you are one of the brave few who actually do go to the gym, you are getting an amazing deal.
  • We live in a world where immediate gratification is the new normal. We can shop online, buy drive-through dinners, and pop a pill to stay thin. In comparison, working out, at least initially, is a lot of work. There’s the scheduling of course, but also the sweat, the sore muscles, and the patience you need to see results. It may take months to lose a few pounds, and for many, that is just too long.

There are way to save your hard earn money. Stop paying for gym memberships that you use for a month or two. Chances are coming, we now stream workouts on our mobile devices. Wow, computer, TV, cell phone, IPads etc. Pick the workout anywhere anytime. Pick your favorite trainers. Think money savings.  For the price of 1 training section you have a whole year of Workouts On Demand.

We are loving it 200,000 strong.

Give it a try. You can always get your money back.. Nice right 30 days if you find that it isn’t working for you call 28 days after to join and get a full refund. That is a plus. With gym memberships do they give you back? No. You pay it is gone.

Interesting right? I find I have been working out more because I don’t have to schedule it around getting in the car, packing a bags, finding someone to watch the kiddos, etc.

Contact me if you want to give it a try. Ask me about Beachbody On Demand.  So yes forgot to tell you that you get a health coach for free. Meal plans, recipes, accountability and support groups.

 

Your partner in health,

Debi

https://www.facebook.com/fitatanyagewithdeb

 

 

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