Archive for the ‘Dieting’ Category

Revving Up Your Metabolism To Lose Weight

Wednesday, May 29th, 2013

It’s encouraging to know that with a good healthy diet and exercise we can turn our health around and lose those unwanted pounds.

In contrast to losing weight we know that if we consume the same amount of calories per day that we are burning we will maintain our current weight.

The question some of us have is how do we revv up our metabolism so we can lose?

For us to lose weight, we have to reduce calories taken in, and burn more calories.

One of my favorite ways to eat to see results is low glycemic fruits, like berries and green apples, lots of veggies, good protein, low starch, and if you’re going to eat cheese I suggest string cheese it is low fat, and to keep calories on track don’t eat added sugar.  Check labels before purchasing your food.  Being consistent with this will definitely work.

One pound of body fat equals 3500 calories, so to lose 1 pound per week it would take eating 500 calories less per day.

That’s 52 pounds per year.  Of course losing weight doesn’t work exactly like that because some weeks we may lose more than one pound and some weeks no lose.  If you stay consistent the weight will come off and it will stay off if you keep with the plan.  It’s a great way to lose weight, steady and slow.

It’s something to think about before you decide on what you put in your mouth.  Think about the calories you are going to consume and pick an alternative if you want to lose weight.

Rid your home of junk food, high fat, high sugar and processed foods.  Go for whole natural foods, rich in nutrition.  No need to be eating empty calories which equals empty nutrition.  Three Oreo cookies are 160 calories, there are 75 calories in 20 Lay’s Light Original Potato Chips, in one McDonald’s BiG Mac there are 576 calories, and 670 in Burger King’s Whopper, 350 in the Taco Bell Fresco Chicken Burrito Supreme.

A lot of us have stopped eating this way and have decided long ago to eat healthier, low sodium, low fat, high fiber, fish, chicken and less red meat.

It really is 80% of what we put in our mouths that makes the difference.  So to lose one pound per week we need to limit our intake and exercise.

Exercises like weight training, walking, running, push ups, sit ups, swimming, hiking or biking are pretty easy ones to do.  These exercises really are the ones that we all know and have done many times.  It is not hard, it is just making a decision to do it everyday. Once you do you will be glad you did.

Increase Your Basal Metabolism

“Metabolism is somewhat a function of genetics”, but you can increase basal metabolism by building muscle. Muscle cells are up to eight times more metabolically active than fat cells, and muscle burns more calories than fat. Adding weight-bearing or resistance exercise – such as weightlifting or exercise bands — is one of the only ways to increase basal metabolism.

An efficient metabolism also requires the smooth running of many complex body processes that rely on sufficient antioxidant vitamins such as vitamin C and the B vitamins.

Finally, dehydration can contribute to an inefficient metabolism, by affecting body temperature. When you are dehydrated, your body temperature drops slightly, and causes your body to store fat as a way to help raise or maintain the temperature. Making sure you drink enough liquids, preferably at least 64 ounces of water per day, to avoid this metabolic pitfall.”

Increase the Thermic Effect of Food

“Resting metabolic rate typically increases as much as two to three times more after eating proteins versus carbohydrates and fats. Complex, high-fiber carbohydrates — like high-fiber vegetables and cereals, however — burn more calories than simple carbohydrates. You can increase the thermic effect on metabolism by focusing on quality protein, high-fiber fruits and vegetables, with an occasional high-fiber grain.”

High Fiber Foods aids in weight lose

Limit Complex Carbohydrates such as a baked potato is a complex carb, isn’t it interesting that if you eat a potato by itself it will digest quickly which as we know will

Slow digesting carbs are natural here are Eight Facts About Carbohydrates that I find very informative and important for us to know if we are going to boost our metabolism by eating the proper food.

The Slim & Sassy® Trim Kit – is how I have changed my metabolism.

Kick off your weight loss goals with the Slim & Sassy®Trim Kit. Slim down by using Slim & Sassy on a regular basis throughout the day—even topically, together with dōTERRA®’s new Trim Shakes. TrimKit includes 4 Slim & Sassy 15 ml blends and two vanilla TrimShakes (40 servings)—the product you need to keep you on track with weight-loss.

Using Essential Oils In Your Home

Sunday, October 30th, 2011

Using Essential Oils  In Your Home can be easy and become your way of taking charge and becoming more health conscious.

I have been using essential oils in my home for many years now on a daily basis.  They have made an enormous transformation to our health and wellness.

My education first came when I took a year long course by Jane Buckle Ph.D., RN.

I have continued my education since that time and I am continuing to learn more and to put these precious oils to work.   As I do this, I’m gaining more understanding about their potency, and the chemistry behind these wonderful oils.

The constituents in therapeutic grade essential oils are different from other oils.  These essential oils are pure without contaminants.  I choose these oils for myself, my family, and my friends for two reasons, one is for their quality, meaning potency, and the healing properties that cerified pure oils like Frankincense, Myrrh, Lavender, Lime and Lemon  have on our bodies.

Secondly you get what you pay for so the investment is well worth it, you are investing in your future for healthy aging by using certified pure essential oils.  Have you ever heard the phrase you get what you pay for.  Well that is exactly my point, that is why I choose to use certified pure essential oils for myself, my family, and my friends. Contact me @ crgeiger@idealscentsllc.com for more information on how you can purchase these oils at wholesale prices.

Pure essential oils are very potent therefore you don’t need as much.  The benefits are too numerable to mention all at once.

I recommend the continued education of essential oils.  They have put me in charge of the varying complaints that go on in a household.

Here are a few suggestions: There are many more oils that can be used for these complaints, and I’m just naming a few.

**I use Grapefruit Peel, Lemon Peel, Peppermint Plant, Ginger Root, and Cinnamon Bark essential oils to curb my appetite and help with my metabolism.

**Feed the Brain with these certified pure essential oils  Wintergreen, Camphor, Peppermint, Blue Tansy, German Chamomile, Helichrysum, and Osmanthus,

**Help your Respiratory system with these therapeutic grade oils: Laurel Leaf, Peppermint Plant, Eucalyptus Leaf/ Stem, Melaleuca Leaf, Lemon Peel, Ravensara Leaf, Cardamom Seed essential oils.

Cleaning and Disinfecting with Essential oils…Use a couple of drops of lemon & melaleuca in a spray bottle to clean bathrooms and kitchens.

There are many uses and recipes for the use of essential oils.  I’m experimenting in the kitchen with oils like cinnamon and clove.   The holidays are coming and we can use these oils to spice up our traditional recipes or have new ones.

I make a Foaming Hand Wash and I use two tablespoons of Dr. Bonner’s unscented Castile Liquid Soap, one tablespoon of fractionated coconut oil and 10 drops of my favorite certified pure essential oils.

I suggest one to two drops of essential oils with  2 tablespoons of a carrier oil like fractionated coconut oil this will be beneficial when applying them to the body.   These oils are very potent and more essential oil is not necessary.  It would be better to apply the therapeutic grade essential oils more frequently than to use too much at one time.  Essential oils safety is something I take very seriously.

When applying essential oils to large areas of the body, diluting them with a carrier oil is best so that they are gentle to the skin, the recommendation is to dilute the oils as follows 15%-30% carrier oil is suggested.

There are several ways to use them.  One of the fastest ways to absorb them is when they are applied to the feet because of the large pores.

For Infants dilute one to three drops of essential oils to one tablespoon of a carrier oil.  For Children 2-5 yrs of age one to three drops to one teaspoon of a carrier oil.  The application of these oils for Infants and Children should be on the feet, then add socks or to the back, as well as a diffuser.

One of my favorite ways to use essential oils is to diffuse them throughout the day in my home.

Please note these recommendations are for use with therapeutic grade essential oils.  Please use with caution and keep out of the reach of children.

 

Grapefruit Peel, Lemon Peel, Peppermint Plant, Ginger Root, and Cinnamon Bark essential oils.

Easy Ways to Slim Down Fast In 2011

Friday, January 7th, 2011

These are proven ways that will slim you down in 2011.

Eat a minimum of 2 oz of protein for breakfast, and a minimum of 3 oz of protein for lunch and dinner.

Eat a minimum of 1/2 cup of veggies for breakfast (try no sugar added veggie juice), and a minimum of 2 cups of veggies for lunch and dinner.

If you find yourself still hungry after you’ve eaten this go back for seconds of veggies first and then the protein.

Eat whole grains like quinoa, organic brown rice, millet, barley

1  Use green leaf lettuce leaves instead of bread for your sandwiches

2 Eat two snacks a day; fresh berries or a Granny Smith green apple with 1 oz or 15 almonds, 1 oz or 15 walnuts or 1 cheese stick.

3 Switch to spaghetti squash instead of pasta

4 Drink at least 8 to 10 glasses of water per day

5 Use Appetite Tamer by the oilMD

6 Start your day with veggies and protein instead of starches

7 Cut your portions down

8 Eat only 3 servings of 1/2 cup of starch per day

9 Limit cheese to 1 to 2 oz per day (one cheese stick is an ounce)

10 Eat a 1/3- 1/2 cup serving of beans per day as part of your veggies (make your own or buy organic from your grocery store or Trader Joe’s.  Here beans are not added as a starch per day but instead a veggie.

11 Use no sugar added peanut butter and limit it to two tbsp per day

12 Use 2 tbsp of salad dressing per meal that has less than 2 grams of sugar, or make your own using organic apple cider vinegar, Spike, water and EVOO.

13 Skip the butter or margarine totally

14 Choose foods with NO added sugar

15 Fats: mayo 1 tbsp, 2 tbsp of salad dressing that has less than 2 grams of sugar,  1/4 avocado, and use organic PAM cooking spray or extra virgin olive oil

16 As a quick snack have air popped popcorn 3 cups per day (it is 1 of your 3 starches), or you can have up to 3 cups of plain fat free and sugar free yogurt. Add agave or Stevia with fresh berries and nuts to your yogurt for a delicious dessert

17 Do not eat any highly processed foods, white rice, white potatoes, ( use small red potatoes) white bread, white sugar or fructose corn syrup, aspartame or any laboratory chemical they say is sugar free.

18 Switch from unlimited sugar to 75 calories of a sweet treat per day. Use stevia  (no calories) as your sweetener or agave (2 tbs = 60 calories)

19 Keep adding organic foods into your diet until you are eating all or mostly organic

Use Your Brain Power to Lose Weight

Thursday, November 11th, 2010

What does your brain power have to do with it? Everything.

By taking charge of your thinking you can have the body you want, thinner, healthier and happier.

In the past I have talked about a specific way of eating,  it’s by cutting way back on starches and sugars and that takes control.  It may not be the easiest mentally because carbs and sugars are addicting but I guarantee if you cut them out for 14 days you will lose the cravings and be in control again.  Then start back up slowly adding your starch and sugar into your daily meals.

  • Tips for Success:
  • 14 days of no starches or sugars
  • For the first 7-14 days add one 1/2 cup serving of starch (whole grains)  and one 1/2 cup serving of a sugar (low glycemic fruits) per day.
  • For the second 7-14 days add two 1/2 cup servings of starch (whole grains)  and two 1/2 cup servings of a sugar (low glycemic fruits) per day.
  • For the third 7-14 days add three 1/2 cup servings of starch (whole grains)  and three 1/2 cup servings of a sugar (low glycemic fruits) per day.
  • No rewarding yourself with food.

This plan works and it will give you a fresh start with your relationship with food.

Watch for cravings, if you eat a starch or sugar first thing in the morning and realize an hour later you are hungry next time wait until the afternoon to have your starches (whole grains) or sugars (fruits).  Start your day with veggies and protein instead.

Vacation time is meant to enjoy just realize eating more starches and sugars on a daily basis several days in a row will bring back cravings, so be ready to eliminate the starches and sugars for a few days to gain the control back.

How bad do we want it?  That is the question we have to ask ourselves.

Changing a negative outlook into a positive reinforcement is vital to your success.