Is Happy Hour Shaking Up Your Fat Loss Efforts?

Martini's at happy hour can really shake up your weight loss efforts. Many of us think that if we stick to hard liquor as opposed to high calorie sugary drinks like daiquiris and margarita, we are safe from putting on pounds, but alcohol itself is a culprit in weight gain. Alcohol has seven calories per gram and all seven are completely empty of any nutritional value. Alcohol does not require digestion, so it is quickly absorbed into the bloodstream and this is where the domino effect begins.

The body takes in this absorbed alcohol in the form of acetate, which it burns for fuel very quickly while ignoring your carbohydrates and fats and storing them directly as fat. Not only does alcohol provide a distraction to your normal fat burning, but it is a narcotic and therefore you are likely to build a tolerance to it and end up drinking larger amounts. Studies show that alcohol is absorbed in women more quickly than in men because we have less of an enzyme called alcohol dehydrogenase in our systems and even less tolerance during our menstrual cycles.

In the liver, alcohol is metabolized before proteins or fats. The liver’s inability to metabolize the fat results in high levels of lipid in the blood. The liver cannot make glucose from stored glycogen and therefore leading to low blood sugar levels. This interruption of the body’s natural defenses can really sabotage your weight loss efforts.

In the digestive tract, alcohol acts as an irritant. Not only can it make conditions like IBS (Irritable Bowel Syndrome) worse, it actually damages the body’s ability to absorb nutrients. Drinking has been proved to decrease the levels of folic acid, b12 and thiamine in the body which eventually leads to malnutrition in alcoholics. Lactose is another sugar that is not absorbed properly while alcohol is present which leads to lactose intolerance.

Studies show that when alcoholics are recovering, nutritional therapy is part of their progress and can reverse the effects of the damages. I tell my clients to curb their drinking drastically for optimal results in weight loss, but with the rising rate of binge drinking in woman; it seems to be a harder task than I thought. In the meantime I will offer some tips for the times you do go overboard

1. Try to avoid high fat and sugar foods when planning to drink

2. Do not drink on an empty stomach - have some food before hand to ensure slower absorption

3. Load up on dark leafy greens and enriched cereals to replenish Folate levels

4. Eat lean meats or pork to get your b-vitamins

Remember, alcohol has its time and place in moderation. Even though it seems trendy to drink too much nowadays with celebrities in rehab and dancing on tables, it really isn’t becoming to you. Don’t forget alcohol depresses you, ages you and makes you look and feel like crap. It may sound like a cheap shot but if I have to appeal to your vanity, I won’t hold back.

Fiorella

Sleep Away Excesss Weight

Lack of sleep, studies show, is a huge factor in weight gain. Sleep, besides being the thing you do before you are awake, has very important hormonal and metabolic functions that regulate weight gain. I am a known light sleeper and insomniac and as much as I would like to attribute this lack of sleep to a feverishly active intellect, it is really my worry- wart mentality that keeps me up. While trying to research ways to get some shut eye, I came across many studies that link lack of sleep to weight gain. So now this is what I am worrying about…

There are several hormones that are directly affected by a body’s lack of sleep. Leptin and ghrelin work together to regulate feelings of hunger and fullness. Leptin, produced in fat cells, gives feeling of fullness while ghrelin, produced in the gastrointestinal tract, stimulates appetite. However, studies show that when there is lack of sleep, leptin levels go down, while ghrelin levels go up simultaneously, so you’re hungrier and feel less full. Low levels of leptin also create carbohydrate cravings, while suppressing the body’s ability to metabolize them properly.

Another hormone affected by lack of sleep, is cortisol, often referred to as the “stress hormone” and is produced by the adrenal gland. Without adequate rest, the body’s cortisol levels will spike and cause high blood pressure, increased blood sugar and a lowering of immune responses. In other words you will feel hungrier and more stressed, which lead to bad food choices.

Staying awake all night also decreases levels of Growth Hormone in the body. It prevents the regulation of body proportion of fat and muscles in the body. Growth hormone has important effects on the metabolism of protein, fat and carbohydrates and can result in insulin resistance and fat storage.

Another interesting study showed that women, who suffered from sleeplessness and did not eat more than usual, still gained weight. This study indicates that sleep may have an effect on BMR (Basal Metabolic Rate) the rate of calories your body burns while at rest. Lower BMR stops your metabolism right in its tracks, and it is harder to lose weight.

Sleep deprivation causes anxiety and feelings of depression both of which ignite emotional eating. In addition, people will rely on sugary foods and caffeine to combat their feeling of tiredness which in turns adds to their inability to sleep. In my experience with insomnia, I tried several over the counter sleeping pills which I do not recommend. I woke up groggy and had no energy. I also noticed I felt down, and just thought I was going through a phase. It wasn’t until I stopped taking the pills that my mood regulated.

Try these natural tips instead.

1. Don’t eat before bed

2. Eliminate caffeine after 1p.m

3. Create cool (68 degrees) and dark environment in your bedroom

4. Exercise-fatigue yourself to sleep

5. Cut back on alcohol, it disrupts sleep patterns

6. Make sleep a priority in your life, not a luxury. Do as much as you can today, but remember, there is always tomorrow. Your body needs to heal, restore and regulate itself. Give your body the rest it needs and watch your pounds melt away.

Fiorella

Set Yourself Up For Success

Whenever you start a new fitness program or diet you are hopeful and dedicated. Then two weeks go by and you may not see results. Then a month goes by and you begin to go back to your old ways. Sound familiar?

This time start your new goals by setting yourself up for success. Set the stage with good intention, a good environment and the reasonability of your goal. There are ways to truly give you a real chance to lose weight and eat better.

Give these a try:

Follow a plan. Success without a plan is called luck. Luck is not what you want to base your goals on, so do yourself a favor and plan ahead. Make a list before you do your weekly grocery shopping, plan your meals for every day and even your snacks. Sunday night separate your snack servings so you can have them with you at all times. Make larger quantities a food ahead of time, so it will be easy to reheat after all long day. Have fun cooking easy meals, you will be surprised how quickly you can put meals together.

Find an eating plan that works with your tastes. Be reasonable about this, there is no such thing as an ice cream diet. Start slowly; begin to replace some of your foods with better alternatives like trading in regular pasta with a whole grain. Add some SUPER FOODS that are nutrient rich to your plan and eat your favorites occasionally and in moderation. Starting slow will give you a better chance to ease yourself into this new lifestyle.

Develop a new relationship with food. Food at its most primitive use is for sustenance and later we learned to make it pretty and tasty. This tastiness makes us feel good, comforts us and leads us to eat more than we should. Start to look at food as fuel rather than for emotional needs. When you go to the grocery store and see the fresh food and veggies, the whole grains and lean meats know that these foods will make you healthier, slimmer, younger , and more beautiful. The processed, sugary stuff will literally have the opposite effect.

Get support network. Studies show that having a partner in crime will help you stay on track. If you don’t have a willing associate, get your husband or boyfriend and even your children on board. I am sure that their diets will benefit from eating healthier. Start with at least one meal a day that is healthy. Don’t stock up on cookies and chips for them and keep the serving sizes limited so it will be less tempting for you. If the snacks are in the house, keep them out of sight. You won’t eat what you don’t see.

And finally,

Be realistic with your goals and be patient. Work with your body type and make it the best it could be. Do not compare yourself to super airbrushed images that you see in magazines, most are not that cute anyway. Remember you can be fit, healthier and more beautiful than you already are right now. Good nutrition and an active fitness plan can make you a better version of yourself and that should be our goal.

Good luck!

Fiorella

Congratulations, You’re Having a Baby!

With all the new emotions and responsibilities in your life at this time, the most important should be your daily intake, which is directly related to the nutrition of your baby. Recent studies have shown that a mother’s high level of body fat during the conception phase may set the stage for their offspring’s higher obesity risk. The child’s future BMI (body mass index) is also more closely related to the mother’s than the father’s.

Remember your child is taking the nutrients from the food your body takes in, so therefore it is not the amount of calories that is important but the amount of nutrient dense foods that you consume. You should be taking in only 200-300 calories more per day than usual (if you are on an already healthy diet. Since every opportunity to eat should be seen as a way to nourish your child, chose very nutrient dense foods that give you the most bang for your baby buck.

Here are some examples of high quality, nutrient dense foods:

Grains like quinoa are filled with vitamins and nutrients. Quinoa is considered a perfect protein because it contains all essential amino acids. With a delicious nutty flavor, it is versatile and easy to use.

Calcium rich foods, like yogurt and low fat milk should be a staple every day. Four servings of these foods are ideal to reach the recommended 1200mg of calcium per day.

Leafy greens which are filled with folic acid are essential during pregnancy. Folic acid protects fetal development. Mix a variety of greens like spinach or broccoli and arugula for a delicious salad.

Lean meats will provide proper Iron levels that are needed during pregnancy. Lean red meat and eggs are great but all of the foods on this list are high in iron, even the quinoa. Remember avoid iron supplements unless directed by your doctor, too much iron can have the opposite effects in some people.

Since your body is more sensitive at this time, there are foods that should be avoided as to not affect your baby’s health. In general avoid caffeine and alcohol. Try to limit salt and high fat, high sugar foods.

Here are some examples of foods to avoid:

High mercury fish like shark, swordfish, and king mackerel. Low mercury fish are: shrimp, salmon, Pollock and catfish. Canned light tuna is fine but albacore tuna is higher in mercury.

Processed foods like deli meats can make your more susceptible to listeria, food bacteria that can be found in these foods. Smoked seafood can also contribute to risk of contamination.

Some raw foods. Cook all foods properly, specifically fish, meat, and eggs. These foods when raw can contain salmonella or other food bacteria. Skip sushi for a while and get your steaks cooked medium to well done.

Wash all your vegetables and fruit thoroughly. Pesticides and contaminants can be present. Also, remember to store properly away from chicken or meats.

With care and caution your pregnancy will be healthy and your baby will reap the rewards. Give your child the best start to life that you can, chose nutrient rich foods at every meal, to maximize your nutrition. Remember, staying fit during your pregnancy will reduce the time it takes to take your weight off after baby is born. GOOD LUCK.

Fiorella

Preparing for a baby? Here are some tips to fortify your body and build fitness foundations.

If you are preparing for a baby during this New Year, there are proven ways to raise your chances of conception. There are also ways fortify your body and build fitness foundations that will allow you to bounce back more easily.

Of all the subversive things I have said in my life, nothing has received more looks of disdain than my desire for alternatives to childbirth. I have no need, nor biological imperative to go through labor, give birth or have to bounce back from it all. However I do want biological children and have done extensive homework to prepare myself for this blessed event. If you are planning to conceive in 3- 6 months and have spoken to your doctor about the right course of action for yourself, I can add these three areas to your list:

UP YOUR CHANCES OF FERTILITY

Begin to detoxify your body, remove all toxic substances from your diet and environment. Take the time to pamper and center yourself for this life changing time.

1) Stop smoking, remove alcohol and limit caffeine consumption

2) Reduce stress and relax

3) Eat unprocessed foods and safe fish and meats

4) Get enough sleep; your body replenishes itself during this time

FORTIFY YOUR BODY

Start to nourish your body and create the perfect environment for your baby. Eating well before and during pregnancy will help build your baby’s capacity to absorb proper nutrients from you. If you take this time to build up your body’s immune system, it can help boost your body’s natural defenses against any complications during the pregnancy.

1) Two servings of whole milk food will raise your chances of conception

2) Folic acid reduces chances of brain or spinal defects in fetus, aim for 400 micrograms per day-also found in leafy greens and legumes.

3) Low glycemic carbs like whole grains

4) Take a multivitamin

BUILD FITNESS FOUNDATION

If you are overweight, this is the perfect time to shed some pounds. Setting the stage for a quick recovery after the birth is key at this time. Start a regime that will create a metabolism boost and prepare you for exercise during your pregnancy. Remember that your exercise routines will change once you are pregnant because some types of exercise are off limits.

1) Strength training for abs and back, build a strong core to carry the extra bump

2) Find activities and routines that you will stick with while you are pregnant

3) Cardio will boost your metabolism and keep you relaxed

4) Dropping the extra pounds before pregnancy has been shown to reduce many complications during pregnancy

Fiorella