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Light Grocery Shopping

Being in charge of the grocery list every week can be a daunting task for those that are trying to lose weight. Believe it or not, preparing ahead of time can be the difference between losing or winning the battle against weight loss.

We’ve all heard the saying, “Never go to the grocery store hungry!” That’s because the chance that you will pick high-calorie foods is a lot higher. A study by Cornell University showed those who shopped between 4pm and 7pm bought fewer low-calorie products compared with those who shopped between 1pm and 4pm. Take a snack for the road and stay away from the bakery.

When you are on a diet, making  a list before you hit the grocery store will help you save on calories and put money back in your wallet. Try and organize your list by aisle so you won’t be tempted to stray. Many websites have a print out checklist with all the ingredients to make it easy and fast to finish all your shopping. You can also download apps that let you track your spending and items.

Another problem for those just starting a new diet is figuring out what to buy. When you are looking at meats, shoot for 95 percent lean, anything less has too many grams of fat per serving. Try sliced cheese instead of whole; overindulging is easy when you get to pick how much to cut. Splurge on shrimp; it’s high in protein/low in fat and a great snack. Lastly, fruits and vegetables can lose nutrients the longer they sit, so don’t overbuy it.

With these secrets in hand you will be able to hit your weight loss goal and have money left  over to update your new wardrobe.

The Dark Side of Valentine’s Day

Awww! The national day of love is almost here. Butterflies are not the only thing our stomachs will be enjoying on February 14; it also gives us an excuse to cheat with our favorite snack: chocolate. Yes, candy! Consumers spend more than $2 billon on candy each Valentine’s Day in the U.S. However, there’s nothing wrong with a little sugar on the most romantic day of the year.  According to research, eating 2 ounces (50 grams) a day of plain chocolate can be beneficial to your health.

Dark Chocolate is a great source of antioxidants. Antioxidants are important to good health because it helps fight damaging free radicals that could cause a range of illnesses. Some chemicals found in chocolate are referred to as flavonoids. Flavonoids have a variety of roles that include help decrease LDL (“bad”) cholesterol oxidation, improve blood flow to the skin and protect it against sun-induced damage.

 Antioxidant is not the only thing helping you benefit from this sweet treat.  Dark chocolate also has bioactive compounds that can help with blood pressure; high levels of iron, which makes you strong; and it can lower the risk of having calcified plaque in the arteries, which can lead to a heart attack. Sweet, right?

With that said, as much as dark chocolate has its health benefits, it’s still high in sugar and fat, so it should be consumed in moderation. Make sure to read the ingredients list on the label of those heart-shaped boxes to avoid any surprises in the end. You should only be eating less-processed chocolate that contains at least 65 percent cacao.

Overall, you are looking at 242 calories per serving, which is not all that bad when you are sharing it with your loved one.

It’s never too late!

Rule number one: use technology to your advantage. It has been proven over and over again that keeping track of food intake helps with weight loss.

Rule number two: snack between your meals. Make sure to pick high-fiber foods that will keep your stomach full longer so you don’t succumb to the cravings that got you here in the first place. Foods like avocado, apples, pears, nuts and oatmeal will do the trick.

Rule number three: Bring your gym clothes to work.  A study published in the Journal Chronobiology International determined that “as body and environmental temperature increase in late afternoon, so does enzyme activity and muscular function.”  Pick songs that range between 120 and 140 beats per minute (BPM); the rhythm of your workout music stimulates the motor area of the brain.

Above all: if you find yourself slipping, call for reinforcement! Research shows adding another person to your journey will make yourself more accountable. Plus, nobody can tell you the truth quite like your best friend.

 

 

Measure Inches, Not Pounds

In our efforts to lose weight, we instantly turn to the scale to tell us whether or not we are on the right track. However, scales aren’t our friends. They weigh everything! Your body fat, muscles, bones, organs, even the clothes you’re wearing are taken into account. In other words, if you weigh yourself at different times throughout the day, after you’ve eaten, used the restroom or exercised, you are likely to see several different numbers.
If the number goes down, then it’s a success! We are happy…at least until the next weigh-in. If we see that we haven’t lost any weight, or even gained a pound, we are disappointed and are quick to try something else. We drop what we’re doing and start a whole new weight loss regimen.
to get out of this mindset. The key to knowing you are making progress is not to measure the pounds you’ve lost, but the inches you’ve lost all along your body: around your waist, thighs, and buttocks. This leads most people to believe they simply need to lose fat and become slimmer. However, this isn’t always the case. We can achieve a leaner build by losing fat <em>and</em> gaining muscle.
This is where watching the scale gets tricky.
Muscle weighs more than fat, so a person might lose 5 pounds of fat and gain 5 pounds of muscle. The number on the scale may not change, although there will likely be a noticeable difference in that person’s physique, energy level and how his/her clothes fit.
This is why it’s important to measure inches, not just pounds. Try to change your perspective and see the scale in a different light.

Two tips to tell if you are becoming leaner even when the number of the scale doesn’t move are:

1. Start measuring the changes in your body through other means. If your clothes are starting to feel looser, you’ve started to slim down.

2.Take your measurements to see if anything’s changed. Stop looking for affirmation in the pounds you’ve lost. Find it in the inches that have disappeared.

Remember, your weight is not a complete report of your fitness or degree of health. It is one form of measurement that should be used in conjunction with others. Other indicators, such as shortness of breath when ascending stairs, should be taken into consideration when talking about your health.

Tired of Shopping Around for the Perfect Diet?

Who hasn’t tried to lose weight at some point in their life? Sometimes we’re successful, sometimes we aren’t. Most of the time we’re only temporarily successful and the weight comes flying back on again! There are many misconceptions about weight loss, both in the medical field and in social media such as People magazine or other news stand headlines.

These sources can give us contradictory information on how to lose weight, what to eat to lose weight, how much we should weigh based on the hottest celebrity at the moment. Jennifer Hudson used Weight Watchers and their point system to drop her baby weight. Kelly Osbourne dropped 70 pounds from working out and allowing herself to give into cravings every so often. Christina Aguilera focused on a diet high in lean protein.

With so much information out there, how do we know what is valid? Where do we find information on how to lose weight and keep it off while keeping our health in mind? We all need a balance of carbohydrates, fats, and proteins in our diets. The right mixture of these macronutrients is the key to experiencing optimal energy levels and a lifetime of weight management success. GenoVive uses a customized weight loss program based on your DNA.

Our metabolism is somewhat like an engine.

To run at peak efficiency your engine needs the right mix of carbohydrates, proteins, and fats. After a simple non invasive cheek swab, you could contain a personalized DNA test report. With this report you will learn how your body metabolizes different foods and reacts to exercise. It will provide you with the tools you need to make a lasting positive change to your diet. With a busy life like yours, don’t you want to run at peak efficiency with optimal energy while successfully managing your weight?

Let GenoVive weight management solutions help you meet your weight loss goals!