Lighten Up

Some weight loss myths persist even though they've been proven wrong time and time again. We've included seven that you can stop worrying about.

1. Lose belly fat by doing sit ups. Wrong. Exercise strengthens muscles and is good for you, but trying to “spot reduce” belly fat with sit ups just doesn't work. To get rid of belly fat you need to engage in cardiovascular or aerobic exercise. You’re going to have to burn calories throughout your body to reduce your midsection through exercise.
2. Avoid all fat. Wrong. Yes, animal fat and other saturated fats have been linked to health issues like heart disease, however let’s not throw the baby out with the bathwater. Monounsaturated fats like olive oil, canola oil, avocados and nuts have been shown to help lower bad cholesterol levels and more.
3. Snacking causes obesity. Wrong. Okay, if you’re grabbing chips and candy bars out of the office vending machine, then yes…this would be bad for you. If, however, you’re snacking smart you’re on the right path. Eating a healthy, low-calorie snack when needed can help keep you from over-indulging at mealtime. If you’re starving now, by the time you get to dinner you may be so hungry that you make poor choices or overeat. A high protein snack like low-fat cheese or nuts can also be just the energy pick-me-up you need to finish your day.
4. All carbs are bad. Wrong. Don’t lump all carbohydrates into the same white bread loaf. Whole grains, brown rice, beans and veggies provide a host of nutrients and fiber, are low in calories and can help reduce the risks of some types of diseases. Plus, the body uses carbs as fuel during exercise to burn body fat. Try to avoid processed carbs, however such as those high in sugar and white flour.
5. Eating (celery, lettuce, grapefruit) will burn fat. Wrong. Foods don’t burn fat. Basically, a calorie is a calorie is a calorie – sort of. (We’re not talking about “empty” calories like those in sodas or candy…those are just a waste of space.) There are just no specific foods that increase your metabolic rate.
6. Going hungry is the only way to lose weight. Wrong. Crash diets just don’t work. While you may see some results, most people gain back any weight shortly thereafter. It’s just too hard to maintain that lifestyle. You’ll be tired and hungry and eventually give in to foods that are probably high in sugar and fat.
7. Foods labeled “reduced fat” are always better. Wrong. Reduced fat foods don’t have to meet specific labeling criteria. While they may contain less fat that the full fat version, that doesn't necessarily make them healthy. Many are packed with extra sugar and may have unhealthy chemicals or additives to make them taste better. Plus, they may have more calories and fat than something truly healthy like a piece of fruit or cheese.

You can't open a magazine or turn on the television today without hearing something about probiotics. Well known for their beneficial use in the digestive system, recent studies are now linking probiotics with a healthier immune system and as a necessity for healthy weight management.

Every where you look there’s another great supplement to take for a specific health issue. Some for weight loss…blood pressure…better sleep…but are there supplements that EVERYONE needs to take EVERY DAY? YES – we’re glad you asked!

Probiotics - Most people don’t eat enough healthy enzymes and bacteria to help their body’s digestive system work properly. Combine that with the processed food diet that the average American eats and also the overuse of antibiotics, and you get an imbalanced digestive system that can lead to chronic disease, weight gain, and fluid retention. A probiotic can help you get back to the natural balance your body needs in order to convert vitamins and nutrients into energy and naturally fight off infection and illness.

Calcium - We all know calcium is important for your bones, but did you also know that almost every cell in our body uses it? As we get older, our bodies absorb less calcium from our food which depletes the stored calcium in our bones. Over time, this contributes to osteoporosis and osteopenia. That is why it is so important to add a calcium supplement to your everyday routine. It is also important to note that taking a calcium supplement with magnesium is even better to prevent any constipation from the calcium alone. In order for your body to fully absorb calcium and magnesium, they should be taken in a 2:1 ratio of calcium to magnesium. Lastly, drink some OJ or other Vitamin C rich juice to take your calcium/magnesium supplement because it helps your body to full benefit from the supplement.

Fish or Krill Oil - DHA - With all the news about mercury in the fish we eat, it is easy to pass on the fish, but our bodies still need the omega-3 fatty acids found in fish oil including EPA and DHA. They help to keep your cholesterol levels in a healthy ratio. Fish Oils also help support your bones and also your mood. It helps support healthy levels of serotonin which is the “feel good” hormone. That alone is a good enough reason to take a fish oil supplement. Krill Oil is another type of fish oil supplement that is smaller with no fishy aftertaste while still having all the benefits and possibly more. Also, it may help decrease inflammation in the body which in turn alleviates many pains associated with arthritis.

We often sabotage our weight loss goals before we even get started. “I can never eat cake again!” That makes us stop before we start, or dread every day. That’s no way to live. Losing weight is all about the small steps – steps you can live with every day. Being skinny by next month isn’t the goal…STAYING HEALTHY FOR LIFE is what we strive for. That being said, here are 10 easy ways to lose 10 pounds.

So we’ve all heard of Vitamin B12. It’s usually sitting there on the label of your favorite multi-vitamin…sandwiched between Vitamin B6 and C, but do you know why you need it?

Warm weather - FINALLY! Time to dig out those summer clothes...sleeveless shirts, shorts and bathing suits! Get excited about this time of year again! Remember, just a few lifestyle changes can make a BODY CHANGING DIFFERENCE!