There is always a gap between the things that people feel they should be doing, and the things they actually are doing.
If you could, take a quick second and think about some new ideas to help your health and weight. Which one of those are you actually doing?
This is a link to our survey account, if you wouldn't mind taking a few seconds to enter your response. Thank you!!
We hosted a live call with JJ Virgin, PhD, on September 15th where she shared with us her view on what the "real deal" is with cleanses and detoxing. In her view there is a lot of value to cleanses, but you have to know some things before jumping in to anything.
This is an area of particular expertise for her. For the last 15 years, her main job has been teaching doctors how to help their patients get better nutrition, health and lose weight. As you may know, doctors don't get much of this kind of training in medical school.
In this (free) class you are going to learn:
Just enter your email address and we will send you the call, a transcript of the call, and a copy of the PEERtrainer Cheat System which shows you what foods to avoid when on a cleanse.
This is a link to a new article on the site about Gluten written by JJ Virgin, who has a PhD in nutrition:
We asked for this to be written in response to an email we had been sent arguing that there was no scientific basis to the assertion that gluten was something that could harm your health or hinder your weight loss efforts.
We had written a summary on this subject earlier this year, and it is great to have us continuing this discussion. In the summary we quoted another well known nutritionist, Dr. Alan Pressman who said this:
"Gluten is a protein, and it can be found in wheat, rye, and barley. Many people are allergic to it, and millions of people are sensitive to it. It can trigger all sorts of inflammatory responses in your intestinal track and entire body. It creates chronic inflammation throughout the body, and if you are sensitive or allergic to it can cause a 72 percent increased risk of death. That's pretty serious business."
This is an emerging area of scientific understanding, and we hope that by presenting these different views it will help you see if gluten is something that is effecting you personally.
We just rolled out a new interview for the PEERtrainer Mastermind Program, in the form of a 20 page interview we recently did with JJ Virgin.
Because of the importance of the information she presented, we thought that it made sense to highlight a couple of the key points and share them with everyone in the PEERtrainer Community.
As you read these bullets you will see why we wanted to share them with you!
Food Sensitivities And How They Impact Weight Loss
There is much more, and for those of you in the PEERtrainer Mastermind Program, you'll be sent this transcript in week six. This subject matter is a part of the "Stress Formula" that we talk about. There are many components to stress, and removing food allergens is a core part of it.
We thought that the 70% statistic would get attention. Now, this is from JJ's experience in her practice, but the point here is that you will likely benefit from reducing common food allergens.
What is interesting about her comments is that at PEERtrainer we have designed all our recipes, recipe guides and meal plans to leave out these allergens. For those of you who have The Magic Fridge or our Mastermind Quickstart Meal Plans- you'll find recipes that are 99% free of the common allergens!
We came across the following comment yesterday, and wanted to provide this person (and others at the same point) some ideas to help keep them going:
"Still so close to giving up. Making some changes but no weight loss. Anything that helps keep me going is appreciated."
With this particular person there could be many different and personal reasons they are not making the progress they want to be. However, over the years we have seen many people make some really amazing changes. And often, people cite many of the same things over and over again. We have listed 7 here, and there are many more.
Look over this list, and see how you are doing in each of the areas. We also have an exercise you can do at the end.
1. Have you increased your green vegetables to a pound a day and made soup a core part of your meal planning? Many successful PEERtrainer members cite this in the list of things that helped them personally. In fact, if you look at the Cheat System, you'll see that you can earn a "Cheat" if you consume over 8 ounces of greens in a day. Many people following the Cheat System are doing exactly this and more. And it is working really well for them.
If you need some ideas for getting more greens into your diet, we have published many at the PEERtrainer Recipe Blog.
2. Do you a firm grasp on portion control? Many people when they start to eat a better diet think they can eat pretty much anything they want. With low calorie vegetables, this is true. But other "healthy" foods can really pack on weight with hidden calories or fat. As you build your aerobic base, you will increase your ability to burn off a lot of these calories, but when you are just getting going, you are going to find that you really want to watch your calories and portions. This page shows you some portions of common foods. Daily journaling is a great way to keep track of your portions. You don't need to go nuts in tracking very morsel, but if you write down what are are doing each day, and develop this habit, you'll find that you start to think "I am going to have to log this" before you eat. Just another thing that works. And at PEERtrainer we have developed a very easy format for logging as little or as much as you want.
In fact, we just created a new team called "Successful PEERtrainer Habits" for those of you who want to log and who also really want to interact and support others. (Please only join this group if you are looking to really "dig in" and give and get support on a daily basis.
3. This one might be a little controversial, because there is research that points in different directions. But do you weigh in once a week or once a day? We have observed a weird phenomenon, in that some people say that the scale becomes their friend when they weight themselves more often. For some people with serious food issues, you might want to be careful. But we have observed that staying very aware of your reality can be very helpful. It might be scary at first, but it will become a game as you start to make progress.
4. Are you great all day and then start going off track at night? For those of you who have been around PEERtrainer for many years, you know we talk about this a lot. It is a real phenomenon, and makes a huge difference between success and failure. We even address this a little with the incentive structure of the Cheat System. If you eat 8 ounces or more of greens during the day you earn half a cheat. But if you eat them after 5pm you earn a full cheat. The reason we do this is because we want to encourage people to fill themselves up with healthy food at the exact time that many people commonly go off track.
5. How are you doing in the excuse department. Do you always seem to come up with an excuse to make a choice that will not help you to your goal? Or have you stopped the excuses? Could it be that you have decided this is really not a priority? There are people out there who have their hands full, and who say "I know I have a problem, and I am just not ready to deal with it. Be really honest with yourself, and think about this a bit. Highly successful PEERtrainer members really understand the power of the word "decide." In fact, we focus on this exact concept early on in the Point of No Return Program.
6. Can you honestly say that you are in control of your decisions and are not influenced by others? Peer pressure is a huge deal for most people. In fact, creating positive peer pressure is at the root of PEERtrainer. Our big idea has been over the years to create a place where you get positive peer pressure that helps to balance out some of the less positive areas of your life. Highly successful PEERtrainer members learn to become very strong in this department. In fact, this can often be a "heroic" effort, and require a bit of a journey to get to this place. If you aren't here yet, don't worry, but do keep this in mind.
7. How much sugar are you eating or drinking? Sugar is a beast, and highly successful PEERtrainer members gain the upper hand in their relationship with sugar over time. There is a lot of hidden sugar especially in foods that we think are "good for a diet." Your breakfast is an excellent place to look for hidden sugar that you can easily eliminate.
Another thing that has proven to be helpful in the battle with sugar is hypnosis. Successful PEERtrainer members very often mention a product we have recommended for YEARS now called "Enjoying Weight Loss." It is one of those things that is helpful, works. We continually get great feedback from those who use it. As we have developed our own programs over the years, we still find a very strong role for Enjoying Weight Loss in the mix.
This is not a complete list of course, but we hope you find some ideas here that will help you. They have certainly helped others!
For those of you who are "socially active" please share your responses to this article on this thread in our new community:
What things here have you tried that have worked? What have you not tried?
Write a short paragraph and answer these questions. And please share them with others.
PS, you'll have to sign up to join this free community, but we do this so we can easily monitor people who are "less than helpful."
By Habib Wicks, PEERtrainer Co-Founder
Each week it seems we are shown new research that a) confuses people and b) seems to be designed to simply get attention. And it does get attention. Today we are subjected to the latest headline:
August 4th: Study: Healthy eating is privilege of the rich
The author of the study is assistant professor Pablo Monsivais at University Of Washington School of Public Health. Predictably the conclusion of his work, or at least the conclusion of the reporter who presented his work is this:
"The government should provide help for meeting the nutritional guidelines in an affordable way."
The problem with this conclusion is that highly nutritious food is already highly affordable. I emailed my good friend Jerry Deutsch, who runs the Nutritional Research Project- which supports research to "discover the true relationship between food and health."
I shared the link to the new study with him, and asked him for his thoughts. He shared with me a set of statistics, which I think will speak for themselves:
Least Expensive Servings
Value Shopper/Store-Level Scenarios
My Concluding Question:
Given these statistics do you think that our efforts to promote healthy eating should focus on price- or would our efforts be better spent focusing on teaching people the power of nutritionally powerful foods?
One thing I have seen over the years at PEERtrainer is that most people simply have no idea how powerful certain foods are for weight loss and overall health. When they do start to "get" this concept, their thinking changes on the spot because it is so easy to start to add these foods in.
Price often has nothing to do with it. This is why the work that Jerry is doing is so important. As the link between health and good food is proven, it will be promoted more. For those of us who have gotten this over the years this is common sense because we see and experience this first hand. But there are many many more, who when you explain this link, they will simply roll their eyes.
PEERtrainer Cheat System (Helps You Start On The Path To A Healthier Diet)
PEERtrainer Mastermind Program (Keeps You On Track and Supported Each Week)
PEERtrainer Point of No Return (Master Your Mind, Get Over The "Big Hump")
I did a radio segment yesterday, (KGO in the Bay Area) and I was asked a very interesting question in the interview. We were discussing the latest (jaw dropping) obesity stats, and the host, Gil Gross, presented a theory that I thought was very interesting and worth some further discussion.
His theory was something that people think, but never say. Which is that a lot of people in the US have made the conscious decision that they would rather eat hamburgers and ice cream than live long. He thinks that people have looked old age "squarely in the eye" and made the decision that they don't want to live into their 80's or longer.
In his view, most people are expecting a period of their life where there is going to be pain and suffering, and they are going to be a burden to others.
My response to this (and you can listen to the segment here) was basically, yes, for people who have not figured out the food formula, they really have given up, and decided on "the path of least resistance."
But for people who have figured out the food formula, they understand that you can live into your 90's AND be healthy and strong. Jack LaLanne came up in the conversation, and Gil responded by saying something to the effect of "but who wants to work out an hour a day?"
While it is true that Jack LaLanne was very physically fit and did work out, he was also a very early adopter of the nutrient dense diet. In fact he was an early fan and advocate of the work of Dr. Fuhrman. So yes, if your only perspective is the "conventional diet" one, you probably have a pretty grim view of your later years.
But when you make the shift to a higher nutrient way of eating, your life literally changes. In fact, we talked about this exact thing yesterday.
Gil's observation builds on this. Not only will your immediate life change, but your perception of how you will age and what the quality of your life will be as you age changes. For the better.
The big question we see at PEERtrainer is "ok, HOW do I do this?" Many people see something like the Cheat System or Eat To Live and can dive right in. Others need a ton of help, which is why we have developed our programs to help put these ideas into practice.
Conclusion: Please tell us what you think about Gil's comment. Do you see this in yourself or people around you? Has your perception of how you will age changed, if you are one of those people who has made "the shift?" Leave a comment here on this blog post, reply to the email that you were sent with this blog post or leave a comment on our facebook wall.
PEERtrainer Point Of No Return (changes how you think permanently)
PEERtrainer Mastermind (lightweight program to keep you on track and keep the progress going)
From the inbox this morning:
It's not an exaggeration when I say the day I stumbled upon Peertrainer was a day that changed my life. I've always struggled with my weight, always thought I was eating healthy (a thought that was encouraged by nutritionists I saw who encouraged the idea that pasta, chicken and dairy are "health" foods...), and could never understand why I kept gaining weight despite being relatively disciplined.
The daily tips fixed some major holes in my nutritional strategy - for example, the first tip I received from you is to focus on the one thing that trips me up. I knew that I was generally good at portion control (or so I thought), but whenever I cook a fresh pot of something, about twice a week, I keep nibbling on it for a while after I finish my meal. I decided to focus on that, and discovered that when I don't nibble, the pot suddenly produces around 8 meals instead of the usual 6 - I was actually "nibbling" two extra meals twice a week!
Next, the Cheat System provided me with a simple and easy strategy to lose weight. I didn't really have to give up anything, just limit whatever is on the right column to a 1000 calories per day, and more importantly increase the amount of vegetables and legumes in my diet. I cooked sweet potatoes and chickpeas, and bought a bunch of bags of peeled mini-carrots, and I was good to go. I lost 14 lbs in a little over 3 months. Not only that, but I felt healthier and more energized than I ever felt even when I was 18 (I'm 34 now). Even my eyesight, that was starting to deteriorate, all of the sudden became perfect again. Probably saved me a lot of money on getting prescription glasses..."
2 Reasons This Email Is Important
The email keeps going but we want to keep this post short and simply point out that this is a GREAT email because it outlines very clearly the power of getting out of "conventional diet food" mindset. We hammer away at this idea because it is so embedded in people's minds that they eat "diet foods." We have a controversial suggestion- if you are eating anything that is labeled low calorie or 100 calorie snack pack stuff- that is a strong indicator that you are going to struggle.
For whatever reason, people are resistant to making this shift, but when they do things change.
It also shows how the (free) PEERtrainer Cheat System helps to provide a simple way to eat a plant strong, nutrient dense diet.
We are also posting this to show people that if they follow the Cheat System, good things can happen.
Additionally, it is a great example of the power of the free resources at PEERtrainer. Good advice and help is the best support you can get!
By Jackie Wicks, PEERtrainer Co-Founder
One thing that I am hearing from many of you is that you simply don't have the time to make the changes you want to.
If you are lucky you have plenty of time and space to do the experimenting and exploration needed to get you to the place you want on a more permanent basis.
But if you are like most people, you are dealing with some limiting forces that have nothing to do with how motivated you are.
What I have been finding is that when you accept that you may be overwhelmed in any way, and then identify one thing that you can do "anyway" you begin to feel like you are doing your best.
This is very important- especially for the "achievers" out there. There are some very accomplished people within the PEERtrainer community. We have written about this before and noted a phenomenon where people who are familiar with what it takes to get something done in other areas have not applied those skills to making the changes that get you to a weight, energy and health equilibrium.
Sometimes they have not made the connection between the two. Other times they are simply busy. Regardless of the reason, this can lead to a feeling that one is "not doing their best." This very simple three step exercise can help you feel better about yourself and also stay on track.
1. Ask yourself if you feel as if you are doing your best with your food and exercise choices. Maybe take a moment or two and think about your efforts in relation to everything else going on in your life.
2. What is one thing that you do have room for right now that you could do right now, today or this week?
3. What is one thing you don't have room for but that would benefit you? Maybe this is something that you are not ready for but that you have been thinking about. This is an interesting step because it functions as some very lightweight planning.
If you find that you truly don't have the time you need, this may help you go a little easier on yourself. If you identify one thing you can do right now you'll work your motivation muscle. And if you think about something you would like to do, you help plan. All things that will help you!
You also might find it helpful to re-read this article:
Pay close attention to the first three. We found that people strongly related to those.
If you are feeling particularly brave, you can share the answers to your question on the PEERtrainer Facebook Wall. We have also placed a backup link for the latest version of the PEERtrainer Cheat System in the discussions section. If you want to re-read it or review it, you can download it directly from there.
This is an email that we were sent yesterday. Very powerful, and frankly this is our intended result. The most important thing to know is that you can get to this point.
Even if you are just starting the weight loss process and doing very basic portion control, you can get here. For those of you who are in the "professional dieter" category, please keep an open mind to new adjustments.
Here is the email we were sent:
"1 month on the PT cheat system!
I can honestly say this has been life changing. I have been a part of PT for years. I have struggled with maintaining weight loss and also with binge eating. I thought there was no way the cheat system could work cause I was eating so much food, nothing was off-limits, I can snack whenever. To someone who has had issues with binge eating this has worked wonders at stopping that cycle of depriving myself till I go crazy and eat everything.
I was always in the mindset of "I will use this diet till I get to my goal weight and then stop." How come it took me so long to realize that doesnt work! On the PT cheat system I dont feel like I'm dieting. It is a way of eating I can/will continue for the rest of my life. I love it! It is so freeing! My body always seemed to get stuck at 150lbs and at 5'5 that put me just into the overweight category. Well I've lost 6lbs in the first month of the cheat system without ever feeling hungry. In fact I'm often full of delicious foods!
The system forced me to experiment with foods I never ate before. Edamame baked with olive oil and a little Parmesan is fantastic. Quinoa (the apple pie recipe) with some organic blueberries and a tsp of agave syrup is so yummy! I find myself coming in at 700 points sun-thur. and on the weekends I max out at 1000. This allows me to have a drink or some dessert (and this is a diet??) and I still maintain my weight loss.
Best part is I have had so much energy I was able to quit coffee. If you knew my love of coffee you would be shocked at this. But I have anxiety issues and the caffeine is really bad for me. I have so much energy just from the food alone within a week of being on the cheat system I was able to cut out coffee completely and never look back.
Any down sides? I'm gassy from all the beans! I spend a lot of time meal planning. I plan my whole weeks meals on sunday and do a lot of cooking on sundays to make sure I have all my lunch meals ready for the week. Everything is thought out before it goes into my mouth. It takes a bit of extra time. I am vigilant about keeping my veggies stocked in the house and have taken over most of the weekday cooking so I can make sure meals are more focused around veggies. Thats about it. Thanks for introducing me to such a great plan!"
How The PEERtrainer Cheat System Works With The Point of No Return Program:
The PEERtrainer Cheat System is a new, simple to follow system for eating. The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better.
Here is a quick summary of the important details:
1. It Is Free. We reserve the right to change this in the near future, but everyone who gets on the "Cheat System" mailing list will get updates and revisions as long as they stay on the mailing list. There is a simple form at the bottom of this post to enter your email address. You'll be sent the system and you'll get on the list.
2. It Is Easy To Do. The PEERtrainer Cheat System is a 26 page PDF that consists of two lists of foods, a description of the system, and a very simple incentive system. We literally could have written a book about this, but we want to keep it as simple as possible.
3. You Can't Fail At This. A lot of people have made incredible transformations using the various tools that PEERtrainer provides. But one thing we have observed is that everyone makes progress at different speeds. It is critically important. The Cheat System allows you to go at your own pace. You can do as much or as little as you want.
4. It Will Be Controversial. What we have done here is presented what we have seen work over the last 5 years at PEERtrainer. It is also what we do ourselves in our own life. When you see the list, you will probably have some questions. Just know that there are good reasons for everything we have put in there.
We want to guide you towards as much of "the good stuff" as we can. But also give you a way of staying on track where you don't feel badly about yourself, or end up beating yourself up because you can't stay on track.
We have also created a Cheat System Video Instruction Series which helps you use the system. We teach you the two things that you must do to start losing weight, and then we take you on a journey to more advanced topics and tools.
This video instruction series is brand new and teaches you everything that we see set you up for success. We also teach you the exact things that set you up for failure. The video instruction series, like the PEERtrainer Cheat System is free.
When you sign up by entering your first name and email below, you will immediately be taken to the first instruction video. In that video you will get some important tips to help you get started, as well as a little intro to PEERtrainer if you are new:
"By far one of the simplest systems I've ever tried and produced the results I wanted; it helped me lose 50 pounds and transition my way into making permanent changes in my eating style."
-Erin Evelyn, Flint, MI, USA
"Much easier to follow than other diets/trackers/changes I've tried, especially not having to keep track of every single morsel of food I eat. Only keeping track of cheats is SO much easier, and I always know I can eat off the free list if I'm hungry without feeling guilty!"
-AJ Kunsman; Vallejo, CA
Watch this video to learn more about the PEERtrainer Cheat System. You'll learn what we mean by you cannot fail! You'll also learn why following a fail-proof diet is the thing that really leads to lasting, dramatic change:
People often say that thoughts become things- but questions are what help determine our thoughts.
Successful people simply ask better questions. If you ask better questions, you get better answers. When you have better answers, you make better decisions. Better decisions lead to better results.
The quality of your life improves.
Now, you may be thinking, "ok that makes sense, but how do I do this?" We will tell you!
You have often heard the suggestion or saying "ask and ye shall receive." It's true.
Think for a second about something you want and what you are willing to do to get that.
Maybe ask a question that will put you in a better mood in an instant- what are you happy, proud, grateful, excited about?
Once you are in a better mood you can then really start to focus on what you want.
An Exercise/Process To Help You Ask Better Questions:
Asking questions can get you anything you want. When you ask the right questions, and write them down you then have a plan. When you have a plan, you have instantly increased the odds that you will get what you what. Or at a minimum you will have increased your belief in your ability to get what you want.
We do a lot work at PEERtrainer to help people increase their belief in their ability to gain control of their health and energy for the long term. Our focus is to help you gain hope, increase your optimism. What is interesting about this focus is that you can get to this point, and start nurturing this, without sticking to a stringent plan.
Someone yesterday posted this comment on our Facebook Wall:
Our whole point, and something that we keep coming back to over and over and over is that for many people when they can't "stay on the program" it leads to some very destructive behaviors. We tell people to think in terms of "tools" and not "programs."
You want to gather as big a set of tools as you can, you want to think long term, and you MUST go easy on yourself.
To use an academic term, our "thesis" is to think about your path to health and energy in terms of a journey. Step one is to simply commit to being on it. You don't need to achieve total mastery right out of the gate. That's nuts!
In this journey you also want to have an objective. We use the term "Point Of No Return" because it is so helpful to have some sort of objective. To us, the objective of this term is to get to a place where you are in a lot more control.
It is GREAT place to be, and WORTH the work it takes to get there.
People have responded to this concept, and really embraced it. If you think about it, so many traditional diet approaches are akin to pushing a beach ball under water. Obviously the ball will bounce right back up.
But when you think in terms of the journey, you break it down into a small series of adjustments. This changes your whole mindset. Maybe an email comes to you with an article with an idea, just like this one, and you get back on track. Or you try a new adjustment. But you enjoy it.
For those of you who are just "following along at home" you can nurture this same sense of of hope and belief. Even if you do just one thing a day or a week, you will remain on the journey.Introducing The PEERtrainer Success Index:
Want to measure your success? Take this simple quiz right now. When you do, success tips will follow, over time:
http://success.peertrainer.com <====CLICK HERE TO TAKE QUIZ
You will get there. We promise!
PS, If you found this post inspiring or helpful, this article is related and can help you build upon this idea.
This is a guest post by Jinny Ditzler, Co Founder of Best Year Yet.
Jinny is an expert at helping people get what they want, and the author of the very popular PEERtrainer article "How To Obliterate Your Limitations." In this article she suggests 5 "adjustments" one can make that are highly likely to help move you closer to what you want. There is no magic "secret" to getting what you want. You can't wish for something to happen. You need to take action. These suggestions will not only help you take action, they will get you to do things that most people do not do!
1. Give Everybody Else the Credit for Your Successes
What do the traits of the most successful Fortune 500 CEO’s have to do with helping you reach your goals?
The answer is everything!
In the book “Good To Great," best selling business author Jim Collins revealed characteristics that the most successful CEO’s shared. (These are the guys who outperformed the S&P on a consistent basis and had a long tenure in one of the most high-pressure jobs out there).
The single most important trait was a habit of relentlessly giving others credit for success. This is a powerful adjustment.
When you get in this paradigm, you become more forgiving, you react much better to external “crap”- this is a shortcut to self-mastery. What is interesting is how RARE this trait is. If you make this adjustment and you are highly likely to alter the path of your life.
2. Look Forward To Making Some New Mistakes.
This might seem obvious, but for so many of us coming off the weight loss or health improvement track, we have the mindset of “avoiding” mistakes. In eating, mistakes are what set you back or get you off track. When you are in the process of mastering other personal objectives, you have to TURN THIS MINDSET ON ITS HEAD.
Mistakes mean you are trying new things and you need to embrace mistakes because you learn from them.
Don’t keep making the same mistakes over and over again! This is one of the things that makes the US so powerful. No other country has a culture that is so forgiving of mistakes. We are a “dust yourself off” culture. You want to tap into that power! And if you are reading this from another country, you too can get a major leg up on your competition by embracing this paradigm.
3. Express new beliefs in the present tense – the future never gets here.
This is another adjustment that might seem a little new. We are so used to saying and thinking that “I am GOING to do something, GOING to meet some goal, WILL make that happen.” But if you really focus on expressing your paradigms and beliefs in the present tense, you’ll start to experience the joy right away! The benefits of this adjustment are so big one could write a book on them.
The most important benefit is immediate motivation. You give your mind a taste of success, and it will NEVER let that go. You could even go flat broke, but you’ll have that mental map to get right back to where you KNOW HOW to be. Imagine what happens when you start thinking that “I AM a master at achieving my goals!”
4. Focus on "How To Be" Goals Before "What I Want" Goals
This is a biggie....
The dirty secret of goal setting is that some goals are MORE EQUAL than others. You will find that you first need to master the “how to BE” goals before you will meet your “what I want” goals. This is the unwritten code of the universe—once you learn the “rules of the road”, the keys to limitless possibility are handed to you. You already know how to do this, you just need to do a little planning, and provide some structure to your plan.
5. Would You Watch A Sporting Event Where There Was No Score?
This one is so obvious, but HARDLY ANYONE makes this adjustment. Can you imagine going to a game with NO scoreboard --- you just watch guys running around for a while, and then they stop, and you go home! Not only BORING, but absolutely pointless. But isn’t that the way most of us act about our most important goals – the things that matter most deeply to us?
Even if we know what our top goals are, we just run around hoping for the best and never know how we’re doing in the GAME OF LIFE. You have NO idea how powerful it is to have goals and then SCORE how you’re doing along the way – and, MOST IMPORTANTLY, at the end of the game. All you need is a way to SCORE your progress – and then MOTIVATE yourself by celebrating the RESULTS along the way.
(To learn more about the Best Year yet system, and why it is likely to help you get what you want, click here.)
In response to our blog post yesterday, someone unsubscribed from the Tip Of The Day email list with the comment, "I want weight loss tips, how does a blog post on digestion have ANYTHING to do with losing weight???"
This was an interesting comment, because it seems obvious that if you improve your digestion your whole system will be working better. You are going to be converting a lot more food to energy, and storing a lot less of it as fat. Which will likely lead to weight loss!
However, it does seem that many of us view weight loss only as a process where we burn more calories or consume fewer of them. At PEERtrainer, our focus is on long term weight loss, better health and energy. The reality is that all of these are connected. When one makes the proper fundamental changes, these areas of focus all start to improve at the same time. These benefits are usually highly interrelated!
For example, tip #7 yesterday was to find a way of naturally detoxing on a regular basis. Some of the best ways to do this are to drink fresh vegetable juice and consume plenty of greens. This is "Dr. Fuhrman 101", who teaches that greens and vegetables are the single best way to lose weight over the long term. A "side effect" of this advice is that people also tend to prevent or reverse some pretty nasty diseases and ways of dying.
In another video, Dr. Mark Stengler discussed the importance of hormone balance, why hormone balance is important, and how to get your hormones back in balance. One of the key benefits to better hormone balance is proper thyroid function.
According to Dr. Stengler, a poorly functioning thyroid "leads to weight gain." This is something that anyone with a poorly functioning thyroid knows all too well. Hormone imbalance can ALSO cause anxiety and depression, as well as sleep problems.
So, if you seek to improve your thyroid function with the objective of losing some weight, you also just maybe will feel a touch better, maybe get a little more sleep.
Two Suggestions To Help Get Your Hormones Back In Balance:
1) The single most important cause of hormone imbalance according to Dr. Stengler is a poor diet. In particular many of the foods we eat are laden with pesticides. Pesticides are something that we know to be "scary" and "bad for us" and can cause cancer.
But what is really evil and interesting about pesticides is that they "mimic" certain hormones, throwing you off balance. This can happen to both men and women. Eating organic can help to avoid these pesticides. Green vegetables can also help you detox and eliminate these pesticides, bringing you back in balance.
The "usual suspects" like Broccoli, Cauliflower, Kale and Bok Choy in particular can help you a great deal in this detox process. (Click here for the awesome Asian Fusion Chicken Salad recipe, featuring Bok Choy.)
2) The second suggestion that Dr. Stengler made was to target and help support your adrenal gland through the use of supplements. We poked around for a "second opinion" on this suggestion, and found a book called "From Fatigued To Fantastic" by Dr. Jacob Teitelbaum.
Dr. Teitelbaum is a chronic fatigue specialist and leading researcher into fibromyalgia and had this to say about the adrenal glad:
"If the adrenal gland is suppressed and cannot make sufficient adrenal hormone, a variety of fatigue symptoms can result."
Dr. Stengler suggests the use of Ginseng as well as an herb called Ashwaganda to help with hormone balance. Ginseng is a well known energy boosting supplement, that has been used for thousands of years. Ashwaganda is lesser known but has also been used for thousand of years.
Dr. Teitelbaum suggests that one take Ribose and Coenzyme Q10 to help balance out hormonal deficiencies and also improve energy production. We did some poking around on Ribose and found some very credible sources, outlining a variety of possible benefits.
According to Dr. Andrew Weil, ribose can benefit people with congestive heart failure, "speed muscle tissue recovery after exercise", and "help ease the pain and fatigue of patients with chronic fatigue syndrome and fibromyalgia."
Both of these suggestions, diet and supplement appear to be fairly well founded. The suggestion to eat more green vegetables is a bulletproof one. It would be very interesting to hear from those of you who have taken any of these supplements.
The key to supplements is figuring out what you cannot get from your diet, or get enough of. In addition, you need to figure out what you need a lot extra of, if it is safe and effective. You'll always need to do your own research.
But it is interesting, especially for those of us who walk through the vitamin and supplement aisles of stores and really have no idea what all the fuss is about, beyond things like Vitamin C!
Please post any feedback below or on our Facebook Wall!
As part of a promotion, Dr. Mark Stengler created some videos to help you get familiar with his work. A lot of you wrote in and said that you didn't want to watch videos, didn't like the promotional aspect and just wanted the information. So we are creating some blog posts to summarize his suggestions, which we think are pretty common sense. Many people are familiar with these ideas and tools, but for many others this is new or something that you have heard about but not put into practice.
The reality is, most people don't have a complete grasp of many simple tools available to them to improve their health and energy. The simple reason is that these tools are not emphasized by most doctors. But as you dig in, you'll find that these tools have been part of healing for thousands of years across many different cultures.
A core suggestion by Dr. Stengler is to improve your digestion. If you do this, you will likely have more energy and better health. This is an important point because digestion is really not something that is emphasized by US medicine. Yet 60% our the bodies immune function is a "function" of digestive processes!
That is a big deal. When your immune system is off, you can experience all sorts of symptoms.
1. The first suggestion Dr. Stengler has is to mix up your sources of grains with the objective of reducing your gluten. You are probably hearing this all over the place, and see "gluten free" options in the supermarkets.
A key reason for this is that a lot of people have a hard time digesting it. Quinoa is an excellent grain to rotate in, and this simple shift can increase your energy and take a lot of burden off your digestive system.
2. Good bacteria help keep a healthy digestive system. Antibiotics do a number on your "intenstinal flora" and you need to help build them back up after any round of antibiotics. This is common knowledge to many, but is new to a lot of us. A lot of fermented foods help to build up your good bacteria.
Another good suggestion here is to take a probiotic supplement.In our house we just started keeping a good probiotic in our fridge. The people at our local Whole Foods recommended a brand called "Mega Flora." If you are not near a Whole Foods or health store you can learn more about them on Amazon.
3. Omega 3 fatty acids. This is something that all hear a lot about. What is important is they they help reduce inflammation in the whole body, as well as help support the digestive system. A family member of ours has been struggling with skin inflammation, and a doctor strongly suggested fish oil capsules which are high in both DHA and EPA. The doctor said the capsules were a much more potent source than simply eating fish, and this is important if you are really struggling with inflammation.
We now keep an Omega 3 Supplement called 'Whole Mega" from New Chapter in our cupboard. New Chapter is one of the highest quality makers of supplements out there because everything they make is whole food based, nothing synthetic. You'll pay more, but you'll likely find the extra price worth it.
If you are a Dr. Fuhrman fan, his company makes a plant based, liquid Omega-3 supplement. His pages are pretty informative and further outline the health benefits of Omega-3.
4. Reduce packaged foods as much as you can. This is an obvious point, but I bet that most of us are not aware of the extra load that junk food can put on our digestive system. If you are on the verge of a binge, this extra bit of self-awareness can help to muster enough "why" to head it off. Maybe...
5. Reduce chronic stress. A very interesting point that Dr. Stengler made was that stress shifts blood flow away from your digestive system towards your muscles and this slows down your digestive system. Stress reduction can really help. This suggestion makes a lot of sense, especially in light of the feedback people have given us over using hypnosis in the weight loss process. There are some who have religious objections to that, and we respect this. But pretty much everyone else who has tried this has given us positive feedback. Our own experience is that any form of hypnosis can be highly relaxing.
6. Reduce your tap water. The chlorine in tap water helps kill "good bacteria." It could be that a simple addition of a good water filter or making sure to get a fresh cartridge for your existing one, could help your support your digestive system.
7. Find ways to naturally detox on a consistent basis. Dr. Stengler suggests that you don't treat detox as a one time event. You want to find ways of detoxing on a regular basis, which will help to support your digestive system. Here are some ideas he outlines:
Related PEERtrainer Article: What Is The Best Way To Cleanse Or Detox?
Which one of these tips has helped you in your life? Please leave a comment below or leave a note on our Facebook Wall. We love hearing from you!
This is a very interesting debate, and we are glad to see Dr. Oz paying some attention to this. Dr. Oz has been a longtime advocate of Dr. Joel Fuhrman, and tends to be "ahead of the curve" when it comes to emerging health trends that run counter to the conventional "wisdom."
Mercola seems spot on with his critique of medicine, but some of his alternatives do seem a little out there. What do you think?
Arguably the most important "modifiable risk factor" for heart disease is one's "blood cholesterol level." This is an EASILY MEASURABLE THING! According to the U.S. National Institute for Health:
"Your blood cholesterol level has a lot to do with your chances of getting heart disease. High blood cholesterol is one of the major risk factors for heart disease. A risk factor is a condition that increases your chance of getting a disease. In fact, the higher your blood cholesterol level, the greater your risk for developing heart disease or having a heart attack. Heart disease is the number one killer of women and men in the United States. Each year, more than a million Americans have heart attacks, and about a half million people die from heart disease."
Green Vegetables Like Kale Can Help To Quickly Bring Down LDL Cholesterol Levels!
Scientists and researchers are just starting to understand how green vegetables like Kale can quickly and measurably bring down blood cholesterol levels. When you consume Kale for some reason your "bile acids" are used in the process of digesting it. The "bile acids" are then excreted.
When bile acids are excreted, the body needs to make more. One of the main uses of cholesterol in the body is in the production (or "synthesis") of new bile acid! So, high daily consumption of leafy greens can speed up the process of bile excretion and production, which can help to directly lower cholesterol levels.
Broccoli functions in the same manner, especially when it is steamed. The fiber in the broccoli binds together with bile acids in your digestive tract. Which causes bile acids to be excreted, which lowers cholesterol. Virtually every other green vegetable has similar properties. Additionally, you are ingesting incredible nutrients, which improve your health, help you lose weight and just feel great.
Pectin-Containing Fruits Like Apples and Pears Function The Same Way...
You have heard the old saying that "An Apple A Day Keeps The Doctor Away." This is literally true. "Pectin" is a fiber that binds to bile acids in the digestive system. So when you eat an apple, or a pear or a pile of green vegetables, you are triggering a process that can literally suck elevated levels of bad cholesterol out of your system!
The Ideal Way To Cook Kale:
According to whfoods.com "Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability - just not as much."
How Quickly Can One Reduce Their Cholesterol Levels?
This will depend on the person, but one CAN reduce levels significantly in a matter of months if they bring their consumption of greans, beans, salad and lentils up to very high levels. According to a Dr. Fuhrman article on reversing heart disease, the diet that will most quickly reduce cholesterol "takes into account the nutrient-per-calorie density of foods" in a "rigorous" manner.
At PEERtrainer we find that for general weight loss, a less rigorous adherence to the nutrient density can help boost overall compliance. However, if you are in a high risk category, you really want to pay very close attention to the detail of the advice that Dr. Fuhrman is giving out. Please!
In fact, Dr. Fuhrman has objected strongly to our "Diet Fusion" concept, because he views us as "watering down" his important ideas.
If you have any confusion about how to put his ANDI points system into practice, PLEASE take the time to go to your nearest Whole Foods Market. They are doing an amazing job of putting his ANDI points system into something that you can easily do, in a cost effective manner.
A Simple Plan To Eat High Amounts Of Cholesterol Reducing Foods
At PEERtrainer we have developed a simple list of foods to focus on and foods to move away from, as well as a simple incentive structure that helps you easily eat these foods each day. We call this the "Cheat System" and you can download it for free from this page.
PEERtrainer Community Member Jennifer S. Posted This On Our Facebook Wall:
Nutrisystem has released its annual "program refresh" and have announced some changes that appear to increase the quality and value of the program. As we have written previously, the "core service they provide is convenience, and the core benefit is that this approach works for many people."
We observe that many people, especially men, do not want to focus on counting calories or points nor do they want to jump right into a high nutrient diet that requires extensive habit changes. At PEERtrainer we strongly advocate a high nutrient diet and we help people make long term changes. But if you have not been able to make these changes on your own, you need to do something, now.
The reality is that Nutrisystem works for many because the company helps people take these important three first steps that you will need to master following any diet program:
Nutrisystem has been criticized in the past for having poor tasting foods that are low in nutritional value. Over the last couple years the company has worked to overcome these concerns, as well as build out a support network that helps people make long term behavioral changes. In late 2009 the company introduced Nutrisytem Select, which featured fresh frozen food delivery for the first time.
Fresh Frozen Meals Now Included In All Plans
This year Nutrisystem is rolling out fresh frozen foods in all of its plans, as well as reducing the monthly cost of the "fresh food option" by $100. The new price of the basic Select program for women is $299, and the basic Select program for men is $329. (The price is higher for men because there is more food and calories delivered.)
New Chefs Culinary Council To Improve Food Quality
As part of their long term effort to increase food quality, Nutrisystem has added some well known chefs to their "advisory board." The company states:
"The Nutrisystem Culinary Council includes: Tony Mantuano, recently one of the Top Chef Masters Chef contenders; Mark Estee known for his restaurants in Nevada and California; Michael Solomonov, owner of Philadelphia restaurant Zahav; Carmen Gonzalez of New York, also a contender from Top Chef; and Kent Rathbun, owner of Texas restaurants Abacus and Jasper’s, and a former contender on Iron Chef America.
“With the addition of the Nutrisystem Chefs Culinary Council, we now have some of the hottest and most talented chefs in the industry as advisors. They’ll be guiding us on the latest trends in the food industry and help us bring foods and programs to market that will be truly innovative"
Why Are The Changes To Nutrisystem Important?
At PEERtrainer we have observed that many people are interested in the convenience of home food delivery. The core problem is usually the cost. There are services out there that can cost over a thousand dollars a month. If you have the budget there are many great locally based services.
Nutrisystem appears to tackling this problem by increasing food quality and taste while keeping a lid on costs. We will be interested to hear from people how the rhetoric of the company matches the reality of the customer experience.
If the changes that the company have communicated are for real, this will represent a good step forward for the home food delivery market.
FORT WASHINGTON, PA. (December 28, 2010) /PRNewswire/ — Nutrisystem, Inc. (NASDAQ: NTRI), the number one home delivery weight loss company, announced today that it is revamping its programs by incorporating its highest scoring, best tasting fresh frozen gourmet foods into all of its weight loss plans at the lowest price in the Company’s history. Part of Nutrisystem’s “Hooray You! New You Revolution” initiative is to empower and celebrate the success of its members, and with these significant changes it will make Nutrisystem® weight loss programs more accessible to a wider audience than ever before. The new Nutrisystem 28-day program will now include one-third frozen foods and two-thirds of pantry foods. Additionally, the program previously cost $399 per month and it will now cost $299, including an additional free week of pantry foods, a gourmet money back guarantee and free shipping. The New Nutrisystem® Select® Plan, available only in the Continental U.S., can be purchased by calling the Nutrisystem hotline 1-800-891-3215 or logging onto www.nutrisystem.com.
“The launch of this program is a groundbreaking accomplishment for our team. Nutrisystem has now found a way to do what no other weight loss company had been able to do – and that is to provide home delivery of fresh-frozen foods at the lowest price in the category,” said Joe Redling, Chairman and CEO of Nutrisystem. “We spent the better part of the last year conducting extensive category research and, of course, listening to our own customers. The message we heard was clear and simple – they want great tasting, high quality foods at a low price with no gimmicks and no complicated plans. Through this system wide revamp I’m truly pleased that we’ll now be providing just that.”
Added Redling, “This winter season, many weight loss companies are launching new programs. We applaud those who are working hard in the fight to combat the national obesity epidemic but warn consumers to be wary of the newest fads and magic pill solutions. At Nutrisystem, our program is backed by the science of the low Glycemic Index and at a low price. We believe the solution to a healthier lifestyle can be just that simple.”
Nutrisystem Chefs Culinary Council
As part of the effort to revamp its food program, Nutrisystem has assembled a Culinary Council of industry leading chefs from around the United States to act as an advisory board to guide Nutrisystem in developing the best tasting and most desirable foods and menus going forward. The Nutrisystem Culinary Council includes: Tony Mantuano, recently one of the Top Chef Masters Chef contenders; Mark Estee known for his restaurants in Nevada and California; Michael Solomonov, owner of Philadelphia restaurant Zahav; Carmen Gonzalez of New York, also a contender from Top Chef; and Kent Rathbun, owner of Texas restaurants Abacus and Jasper’s, and a former contender on Iron Chef America.
“With the addition of the Nutrisystem Chefs Culinary Council, we now have some of the hottest and most talented chefs in the industry as advisors. They’ll be guiding us on the latest trends in the food industry and help us bring foods and programs to market that will be truly innovative,” said Redling.
The New Nutrisystem Select
“Nutrisystem Select” offers gourmet, fresh frozen cuisine to every customer, delivered right to their doorstep. As part of the revamp of its food programs, Nutrisystem is adding new items to its menu including: Garden Vegetable Omelet, Margherita Pizza, Roasted Vegetable Pizza, Asian Style Beef, Roasted Turkey Medallions, and Orange Crème Bar.
The New Nutrisystem Select program includes:
* Free 24 hour, seven days a week phone access to nutrition support and counseling from the Nutrisystem team of registered dieticians as well as weight loss counselors
* Free membership and access to online tools, tips and community support on Nutrisystem.com
* Savings of hundreds of dollars compared to other weight loss programs
* New – Gourmet Guarantee – money back if not completely satisfied
* New – First seven days free
* New – Transition plans to help keep you on track after reaching your goal weight
* Available for Women, Men, Seniors and people with type 2 diabetes who want to lose weight via Nutrisystem D
* Nutrisystem is delivered right to the customer’s door, and free shipping is included with Auto Delivery – there’s never any center visits or calorie or carb counting required
“As the nation continues to spiral into an ever-worsening cycle of obesity, we’re taking action now that will make our weight loss programs more accessible to more Americans than ever before. When crafting this new program, we recognized that the barriers to dieting and the reasons why people fail often comes down to a matter of cost, convenience and eating foods that taste good,” said Dr. Bruce Daggy, Vice President of Research and Development of Nutrisystem. “Feedback from our members has always given the highest food ratings to our frozen foods, but cost has been a barrier. One of the most important aspects of our programs that will continue is our adherence to a balanced diet based on the low Glycemic Index. We recognize that weight loss and health is not just about counting calories. Our focus remains to support a sensible and sustainable approach to eating.”
To order the new Nutrisystem, visit www.Nutrisystem.com
Last week we published "How To Make Spicy Thai Curry" which featured coconut milk as an ingredient. Since the saturated fat of coconut milk is high, we linked to a piece we wrote a few months ago called "Is Coconut Bad For You Because It Contains Saturated Fat."
We had written this piece in response to someone saying they had removed coconut milk from our PEERtrainer Energy Soup recipe at the suggestion of a cardiologist friend who had said that "the saturated fat in coconut is bad for you."
In this piece we had presented the views of Dr. Jonny Bowden, a well known author and nutritionist. Bowden has argued strongly that this view of coconut was incorrect. A long time PEERtrainer member left a comment last week challenging his view on this subject:
"Unfortunately, if Dr Bowden is asserting that Pacific Islanders have low rates of obesity related disease, the evidence does not back this up. Studies among Hawaiian and Samoan Pacific Islanders indicate that they have among the highest prevalence of type 2 diabetes and cardiovascular disease in the world. There is also published research that coconut oil can cause an immediate increase in LDL, (bad), cholesterol after ingestion. I have not read Dr Bowden's book so can't comment further without knowing what research he relies on but until more solid research is available, I would proceed with caution with this saturated fat. For now, the evidence in support of olive oil as part of a mediterranean type diet is much more compelling."
We reached out to Dr. Bowden and asked if he would like to respond. Here is his response:
"The studies you are talking about are more recent, and were done since the introduction of western fast food restaurants and the adoption of more Westernized diets.
Studies going back to the early 80's on the Trobriand Islanders when they ate their native diet show quite the opposite result. In these studies, virtually 80% of calories in the native diet came from coconut and coconut products and the rate of heart disease was almost unmeasurably low. (ref: http://www.ncbi.nlm.nih.gov/pubmed/7270479).
As far as saturated fat' (from coconut oil or any other source) raising LDL, you have to realize that saturated fat also raises HDL, usually more than it does LDL, resulting in a somewhat improved lipid profile. Much more important is the fact that we now know that LDL is not a single, homogenous molecule. There are at least 6 different subtypes of LDL, and not all of them are "bad".
Saturated fat will raise LDL, but it often raises the more harmless type of LDL particles (called pattern A) and lowers the more athrogenic particles (pattern B).
Your LDL may be higher, but your lipid profile is improved. (This often happens with low-carb diets, but that's a different subject.) Moreover, recent research on coconut oil and obesity showed that coconut oil actually raised HDL and lowered LDL as well as reduced abdominal obesity.
Coconut oil contains lauric acid and capryllc acid, both, known to be anti-microbal. Most of the saturated fat in it is actually MCT (medium chain triglycerides) which the body tends to use as energy rather than to store as fat.
While the reader is correct that there's a lot of support for olive oil as a healthy oil (which it is), that doesn't mean that coconut oil isn't an excellent addition to your kitchen (along with almond oil, flaxseed oil, walnut oil, macademia nut oil, and other healthy unrefined oils).
Jonny Bowden, PhD, CNS
Board Certified Nutrition Specialist
Nutrition Editor, Pilates Style
Editorial Advisory Board: Men's Health Magazine
Columnist Clean Eating, Better Nutrition, AOL
Author: "150 Healthiest Foods on Earth", "The Most Effective Ways to Boost Your Energy", "Living Low Carb: Controlled Carbohydrate Eating for Long Term Weight Loss","The Most Effective Ways to Live Longer"
Follow me on twitter.com/jonnybowden Become a fan on Facebook: Dr. Jonny Bowden
Hint: It's not the weekly 7 - 20 pound loss you see on reality television!
We tend to see the same thing over and over at PEERtrainer: people can actually be on a successful weight loss track, but because they don't KNOW what a successful track looks like, they think they are failing.
Once they believe they have screwed up, then they say "screw it" and really screw up. If only they knew how well they were doing! While success does depend on your specific goals, starting point, body type and regimen, there are a few things that are consistent across the board. Once you measure your weekly weigh in against this checklist, you'll know if you're on the right track.
1. Weight loss does NOT come in the form of losing 2 pounds every week until you reach your goal, no matter how well you've stuck to your food and exercise plan.
When you were gaining, you didn't gain 2 pounds every single week in a measured fashion. You're not going to lose it in a measured fashion no matter how well you stick to your plan. You might lose 2 pounds one week. You might even lose three pounds in a week. Then, you might lose 1 pound the next week.
Some weeks you might lose zero and there are weeks you even gain. These weeks are the most frustrating and we all have these kinds of weeks where we feel like we're doing everything right and the scale doesn't give us what we want.
Keep track of the weekly weigh-ins but take a look at the month and see the overall trend. You might have gained a 1/2 pound one of the weeks but take note if you lost 4 pounds overall for the month. If the month is trending downwards, you are in the right place.
2. Nobody is perfect 100% of the time.
Sure, there are a few people that are perfect. I haven't seen them but I'm sure they're out there. There are also a few people who can eat 3000 calories a day and have a perfect figure and that's just the way it goes. Just because you went out drinking and ate all the bread, stuffed your face with pasta, and had 2 desserts, and then woke up and had a cheese omelet the next day does not mean you have failed.
Everyone does this.
We all make a committment and we all slip up. Just like Vince Lombardi says, it's not if you fall, it's if you get back up. You fell. So what? Learn what will work for you to get back on track. You can fall and still be on a successful weight loss track by simply making the decision to get back there.
3. You've been doing everything right and you're not losing anything. (aka The Dreaded Plateau)
We rarely see members who don't hit a plateau in the weight loss process. Some can last for a few weeks. I was on one for an entire year!
It's so easy to say to yourself, "I'm doing everything right so this is where my weight should be." That might be true, but it might not be true. It wasn't for me. Once I changed my approach and made the decision to be thinner, no matter how long that would take, I dropped the weight. I increased the nutrients. I changed my exercise approach. I kept the principles of optimism by Martin Seligman in mind. Plateaus do not mean you are done. They are usually a sign that you need to make a change. Do you have the courage to figure it out and keep on going?
Keep in mind that a real weight loss track of ordinary fluctuations are boring to watch. The double digit weekly losses you see have to be created somehow, which is why it's television. Sometimes the loss is real and lasting. Many times, the weight loss results are usually over once the 6 week "sprint" has come to an end.
Real life is more like a marathon, some miles are effortless, some are excruciating and the only way you really fail is if you quit.
Posted by Jackie Wicks at 12:13 PM in Diet Advice, Diet Fusion, Emotional Eating, Excerpts from Jackie's daily log, Fat Burning, Getting Started, How To Develop Self Confidence, how to lose weight, Keeping The Weight Off, Men's Weight Loss, Psychology Of Weight Loss | Permalink | Comments (5) | TrackBack (0)
By Jackie Wicks
Welcome. I’m happy to finally sit down and write this because people have been asking me for this information for a long time. I’ve never had one place where I could refer members to all of the recipes, suggestions, kitchen aids and tips and this is it! The guide....the way to finally make the concepts that we outline in the Cheat System come alive in your kitchen and your life. This guide teaches you how to actually do what you know and live hunger-free and change the way you look at diet food forever.
This is my guide to living the ‘diet fusion system’ and making your diet and food choices work for you. How often do you feel like a slave to a particular diet or a way of eating? How often do you find yourself saying to yourself, of course I would eat a healthy meal but who has time to prepare it? Besides, my children won’t eat it so who wants to make 2 dinners? So often the answer becomes the same pasta and butter with Parmesan because it’s easy and you know how to make it. It’s not that you don’t want to eat well with a diet full of vegetables and high nutrient foods: it’s that no one has made it easy for you. No one seems to want to give 2 minute ideas. It’s all so “gourmet” out there.
Quick Definition of Diet Fusion.
Diet fusion materialized when I observed over and over what worked with the people who have been through PEERtrainer.com. What worked for losing weight. What worked for sustaining weight loss. What worked to improve health. What worked within the context of their life. It’s simply means fusing diet approaches together to find what works for you. We recently created a more structured system that people could follow each day.
Here are the three pillars:
- Nutrient Rich: Eating foods with a high density of nutrients, i.e. vegetables and preferably the green leafy kind that are the key to feeling full and improving health.
- Eating for Energy: If you don’t have energy, you really won’t do much of anything. I’ve lost years of my life because of low energy. You have to find the food combinations that make you feel like a rockstar.
- Portion Control: 80% of your day should fall in the first 2 categories of nutrient rich and eating for energy but 20% of the time, for those times when you’re out and celebrating with wine and Triple Creme Cheese, you have to have a sense of how much you’re overdoing it. This works when you’re out at a restaurant, when you’re traveling.
INTRODUCTION: We All Know What To Do:
And we would do it all the time if it was easy, fast and tasted good
I practice diet fusion. PEERtrainers do diet fusion. It works. The Magic Fridge guide does NOT include low fat cheesecake recipes or whole wheat pizza. There are millions of recipes already out there that are easy and taste delicious.. The Magic Fridge focuses on the 80% of your plate, the part where you have to get in the high nutrients for sustainable and hunger free weight loss.
I would still prefer to pick up a slice of pizza any day of the week. A slice of pizza is fast, tastes great and it’s easy. Unfortunately, now that I’m 40, portion control doesn’t work like it did. One slice of pizza leaves me hungry. I want 10 more slices! The cure is high nutrient food that tastes great and doesn’t require an all day slaving in the kitchen.
The purpose is to teach you some basic concepts of diet fusion but most importantly, make it easy, and make it taste good! I’m not going to put in tons of spices that you don’t know the name of because it can be intimidating. For those who love food, love the process and make it the main event in their life, this book is for you as well. I do not sacrifice on taste. If I had to eat bland food, I couldn’t sustain my weight loss of over 60 pounds. When I do make high nutrient dishes, it’s an investment.
What do I mean? If I spend the time making food, it better be the gift that keeps on giving. I want to spend 45 minutes making something that taste great and then be able to have it over time. I’ll make a soup that will last me for a few days in the fridge and I can freeze the rest. I’ll make a staple to a salad that will last for days and I can grab anytime I want to make something. If I’m going to soak beans, I’m going to soak a lot of them so they are in the fridge waiting for me.
When I first mentioned this concept to my husband, he remarked that it reminded him of an Indonesian story he read when he was young of a rice bowl that was always filled with food to help feed hungry villagers. It was a gift from the gods. The book was called ‘The Magic Pot’.
I’m here to give you your "magic fridge". Because I have one and it’s the way I sustain my good habits.
-- You will start to see yourself eat well because it’s easy to do so with these tricks and recipes.
-- You will start to feel full because you’re eating nutrient rich foods.
-- You will have the process of ways to make vegetables taste great de-mystified.
-- You’ll make small steps because it’s easy to and you’ll start to discover flavors and foods that you never thought you’d like. And they become a big part of your life.
Sample Recipe, (Inspired by Beau at The Food Shack In Jupiter, Florida)
How To Create The Magic Fridge:
...And make it the gift that keeps on giving
I’ll introduce a few kitchen tools that I could not do without: you don’t have to get the fancy stainless steel version and after you have them you’ll wonder how you ever did without it.
The most important thing is that you’ll learn what you like and you’ll understand how to find great tasting nutrient rich foods when you’re out and about in your day.
If you discover that you like tomatoes and onions and avocado, you’ll start to look for these combinations and you’ll find them. One of my favorite “go -to” places is Chipotle. This chain has spread like a weed and you can almost always find one. I order the beans, salsa, extra tomatoes and guacamole and while it’s not full of greens, it’s delicious and it gives me energy.
One important note: I make every effort to eat in a nutrient rich way 80% of the time. 20% of the time, I go with the flow. I don’t want to be one of those annoying people who says I’m on a diet, I can’t have that. So when I’m out at my children’s carnival at school and they only have hamburgers, hotdogs and chips, I don’t have to leave. I make the best choice for me (and I’ll show you what that is) and that falls into the 20% of my day that I practice the portion control part of the equation.
*****If I can leave you with one thing: no one knows your body better than you do. No one knows what gives you energy and makes you feel so excited you can’t stand it better than you do. Just because someone tells you to eat in a certain way (including me!), still question if this is right for you. Try something, see if it works for you and modify it as needed. This has been the only characteristic I have seen from everyone who has lost weight and kept it off and not been starving, or a slave to discipline. They’ve found what works for them and they’ve kept doing it.
Use this as a guide and tell me what works and what doesn’t and feel free to send new things. I’ll include them in the next version.
A final note: All the pictures were taken in my kitchen. I could have gotten a food stylist and made beautiful perfect looking foods, spices and dishes but you already see that everywhere and sometimes that’s what makes you think you can’t do it yourself. I don’t have a nanny or a personal chef. I am married with 2 young children and I run a business and I want to be lean and fit but most importantly eat for health and energy.
Everything you see here is what I make and what I do on a daily basis. It’s for you to do right now, within your constraints and busy schedule so that you can truly have it all.
Your Magic Fridge:
The way to being full and losing weight
I founded PEERtrainer in 2004 after realizing that after the height of my pregnancy weight, 185, I had only lost 20 pounds. After months of being at 165, it was evident that the myth of breastfeeding was only a myth, and I wasn’t going to be one of the lucky ones. I knew what to do. I just wasn’t doing it. A friend and I started emailing our daily food and workout habits back and forth with the hope that this would provide the accountability we needed. Two other friends joined us and the first “PEERtrainer group” was born. Buddy up and slim down worked.
One Final Thing: About PEERtrainer
We’ve helped people over the years and our success stories have been featured all over the press, in PEOPLE and Good Morning America. PEERtrainer has become a weight loss lab of sorts, with the collective sharing what works for them. There is no one person or approach that works. I’m not the end all. No one is. You have to learn the basics and make it work for you. I have finally lost all of the pregnancy weight and a few more. I’m 5’5 and I’m between 120 and 123 pounds and I don’t live in the gym. I don’t have rock hard abs and I’m ok with that. I’m more comfortable with my body than I ever was at 20. In these pages you’ll see who I am and how I did it. This is just part 1 because if there’s one thing I’ve learned, the more you learn when it comes to food and nutrition, the more you realize you don’t know. I love it though. I love figuring it out and learning something, just one little tool that will change how I do things.
-- Jackie Wicks, cofounder, PEERtrainer
How To Purchase "The Magic Fridge."
This guide is priced at $10, and you can click here to purchase and download. When you buy a copy you will be placed on an email list, and you will sent updates to this guide when they are available as long as you stay on the list.
The Magic Fridge is also provided as a free bonus for people who choose to start the PEERtrainer Point Of No Return Program. To watch a video presentation of this program click here. To read a page to learn about the program where you don't need video or audio, click here.
There has been a thread in the PEERtrainer community that asked the question, "Do Europeans Eat Better Than Americans." It was started a few years back. A couple days ago someone posted an excellent response. This person had lived in Europe for a year and a half.
Here are the observations:
I worked in Central Europe for 1.5 years because of my job. I traveled all around the EU and stayed at nemerous places and experienced anything from Scandinavia to Greece to Ireland to Poland and all points in between. The differences that I saw were these:
1. The frozen ready made food section at supermarkets was usually small
2. Most veggies and meats were hormone free and organic.
3. people ate full fat everything (milk, cheese, fatty meats, ect)
4. There are fast food restaurants like McDonalds, KFC, BK but it was kinda "taboo" to go there
5. People eat many more meals a day but they are small.
6. Most everyone cooks at home
7. There is a lot more exercise in the form of using public transit to or from work, biking, ect.
8. The portions are smaller but they taste soooo much better.
9. Alot of people drink and it is socially acceptable to do so (in reasonable qualities)
10. Better/free healthcare.
11. There was a lot less salt/sugar in the food
It is not to say that there aren't fat people in Europe but there is a lot less of them. I lost 15 pounds while I was there just by eating home cooked meals and drinking a lot! On the downside some EU countries have a shorter lifespan than the US but they are catching up. A typical day of eating in Poland went like this:
1. Breakfast at home was a sandwich with tomatoes/cucumbers and tea
2. "Second breakfast" was tea and maybe a small sandwich/pastry
3. Lunch was chicken with cabbage and potatoes
4. Evening snack was a soup or salad, something small
5. Dinner was scrambled eggs, sandwich, soup, small sausage, ect
Yes you est 5 times a day but you never go hungry and the portions are usually enough small enough to fit on a small plate.
Most people brought lunches to work and everything usually tasted great. Lunch usually involves at least a beer or some wine. I know that Poland is not the pinnacle of cusine but it was all very hearty and tasty. When I came back to the states I was disgusted by the bread, meat, dairy products, pastries, the salty/sweet foos, and the ammount of people who not only had a little junk in their trunk but were 100+ pounds overweight!
Before I used to eat frozen pizza for dinner and call it home cooking but now I cook 90% of my meals and I have started shopping at Whole Foods because it is the only place that has decent food. I know that food there is more expensive there but, I feel that the quality of food that you put in makes you feel better and helps you loose weight. It is ok if it is not fat free as long as you don't eat 5 pounds of it a day and moderate alchohol is not bad for you either; a beer or two a day is not going to kill you.
One thing that we see in the PEERtrainer community is that there are about three different "motivation types." The first type we see are the people who start losing weight and then start running long races. They jump right into it, get involved in the running community. (You guys know who you are!!)
The second motivation type we see are people who are a little less hardcore, but do run from time to time. It seems that their motivation is also internal, and it comes and it goes. Usually these people need to kick themselves in their own butt to get going. But they do.
The third type that we see are people who respond well to external stimulus. We observed this very clearly in our latest PEERtrainer Spotlight, which served as a mini "motivation lab" for the last few months. We have been testing a new "exercise motivation device" from Philips. We were able to see very clearly who responded well to it and who didn't.
If you struggle with motivation to exercise, you'll find the results and analysis interesting. Click the link below to read:
By Jackie Wicks PEERtrainer Founder
December 2011 Update: Weight Watchers has announced some changes to their Points Plus System For 2012. The changes are not all that big. The three most important changes are:
That's about it. To understand what makes Points Plus "tick" keep reading:
What Makes Weight Watchers Points Plus Different From Their Previous Programs:
Weight Watchers has announced that they are coming up with a new version of their Points System. The company has stated that this new points system or new program will better reflect the latest "science."
According to Gail Gedan Spencer, the new Weight Watchers Points System will be called "Points Plus."
Summary Of The New Weight Watchers Points System:
Why Are These Changes To The Points System Necessary
Hopefully this will address the biggest weakness of their system. Which is simply that people CAN lose weight following their points system by eating food that is really bad for them and bad for long term health. Weight Watchers has helped perpetuate a notion of dieting that almost primarily involves a portion controlled, low fat, high fiber diet. What they have not done over the years is done a good job with their points system of differentiating between high nutrient foods and low nutrient foods.
Last year Weight Watchers made a step in the right direction with the launch of the Weight Watchers Momentum Program. The points system did not change, but their recipes did start to include foods that were higher in plant content and higher in overall "nutrient density."
The company had visited with Dr. Joel Fuhrman before the launch of the Momentum Program, so it is clear that they are going in the right direction. It would appear that the "New Weight Watchers Program Of 2011" is a continuation of the direction that they began with Momentum.
The biggest thing to watch for with Weight Watchers new program is a shift in how points are calculated that properly rewards high nutrient foods like greens, and properly penalizes low nutrient foods.
What Is The Science That Weight Watchers Is Changing Their Program In Response To?
The most important change in the understanding of the "science of hunger" is that certain foods that contain high nutrients can almost "turn off" hunger. Any green vegetable like broccoli and spinach or green leaf like kale, romaine lettuce are very high in micronutrients. These greens and vegetable are packed with nutrients that cause people to call them superfoods. This is something you have probably heard before, and it is no secret that greens are considered good for you. But what has changed is how these foods are strongly correlated with reducing your hunger. So in addition to reducing your calories and fat, you MUST increase your greens.
Again, this is common sense, but Weight Watchers has such mindshare (and large marketing budget) that they have, for many years, essentially controlled how people think of a diet. What Weight Watchers should be doing with this update is creating an incentive structure where if you eat a huge portion of greens, you should get a very small point "credit." We will see if this new Points Plus system includes that, but it would make a lot of sense to provide people a half point "credit" if they ate 8-16 ounces of greens.
Will This Program Change Improve Weight Watchers Success Rate?
A lot of people look at programs like Weight Watchers and ask "will I succeed on this or not." The short answer to this question is that if you are looking at ANY one company or product as your single solution, your odds of success are going to be low. But if you rethink and redefine how you approach your weight loss efforts, you are going to be a ton more successful.
At PEERtrainer we recently created a presentation that outlines Why Most Weight Loss Programs Set You Up For Failure. One of the key concepts that we have isolated is "magic bullet thinking" which is really a function of weight loss program sales processes. Companies have to make you think that their solution is THE thing that will work for you. In reality, one has to turn this concept on it's head, which is tough because it is more work.
But you can do this. Once you get into the mindset that no one company or idea is going to be "the magic bullet", it frees you up to really focus on what will work. Frankly, a big part of weight loss success involves simply managing your own expectations better. When you make the decision to go easy on yourself, your odds improve. When you commit to a plan BUT give yourself plenty of time, your odds improve.
When you do a simple thing like write down one daily goal in the morning, your odds improve. There is no secret to any of this. But there is a structure component, and often we see that when people choose their correct structure, it helps them a lot. Some people like the in person accountability of a Weight Watchers Meeting. Some people love being motivated by a leader. (<link takes you to a motivational video that you can watch without entering any information!)
Some people feel as if they really know everything about eating less, eating more vegetables and moving more- but they just have a hard time following through.
Additionally, if you feel as if your weight issues are emotional in nature, you probably need to dig into that a little. PEERtrainer has put together an emotional eating course which may help you a great deal if you are one of those people who struggles with night eating, emotional eating and stress eating.
As we learn more about the details of this program we will make sure to update you on a periodic basis. We will also work to make sure to guide you to good recipe ideas that are based on these new Points values. We find that people love these specific suggestions that they can do on their own. (And For Free!!) If you want to be sent these suggestions, make sure to join the (free) PEERtrainer Tip Of The Day email list.
December 1 Update: Concerns About The New Weight Watchers Program.
We are starting to be sent some feedback from members of the PEERtrainer community who are also longtime Weight Watchers members. These are people who have been helped by both companies. The concerns fall into two general categories:
1. People feel like this system was designed primarily with the profitability of the company in mind. Here is a snippet of something that just showed up in our email:
"I'm thinking the new "system" requires a person to think of all foods they consume in terms of protein, fat, carbs and fiber in the form of extracting that specific information for the purpose of inputting it into one of the new Points Plus calculators they will gladly sell you for that purpose.
This "new" Points Plus program all but requires you to buy an accompanying calculator, introductory price of $5.95, otherwise there is no way a person can figure a points value of the foods they eat. That was a tidy little decision made at a corporate level destined to boost the profit margins."
2. The emphatic emphasis towards Protein and away from Carbs and Fat seems to be taking a page out of the Atkins and South Beach playbook. There have been some serious concerns about high protein, low fat and low carb diets. You can read here about the fundamental differences between Weight Watchers and other approaches which many health professionals consider much healthier and safer.
Whole Foods Market has recently entered into this debate, and has strongly endorsed an alternative view, which we discuss in the following paragraph.
We will be updating this post as we get more information and feedback.
Suggestion For Making The Adjustments On Your Own
The single best thing one can do to improve the quality of their diet is to understand how powerful high nutrient foods like green vegetables are. If you are near a Whole Foods Market, take a stroll into their produce section, and you will see something called "The ANDI Points System." You just need to spend about 15 minutes looking at the scores to get a good sense of what you should be eating. Stick with the Weight Watchers Points system that you know, but FOCUS on as many high nutrient foods from the ANDI points system as you can.
Discuss the new Weight Watchers Points Plus Program in the PEERtrainer community.
Feb 15th Update:
Click here to read about the new "PEERtrainer Cheat System" which is a new, simple to follow system for eating. The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better.
Related PEERtrainer Weight Loss Articles:
|Health Information||Nutrition Data|
This is a story of a PEERtrainer member that was sent to us today. It is awesome!!
15 kg in 12 months or how I got a new attitude of life
I’m a 31 years old woman from Germany and today I’d like to share my story with you.
I’m with Peertrainer since October 2009 and this time has been the most inspiring and uplifting time in my life. I don’t exaggerate when I tell you that I have a totally new attitude of life and an absolutely new and great body image.
When I started at Peertrainer in October 2009 I was very desperate and not happy at all. You must know that I suffer from a chronic autoimmune disease in my thyroid (Hashimoto’s disease). I must have had this disease since about 16 years now, but never recognized it until it got really worse – starting 2007 basically. I was tired all the time, totally depressed, low in energy, overweight, losing hair, muscles aching awfully and my whole body basically messed up. It was very difficult to find a doctor who knows about this disease and would treat me properly and without this smug “it’s all in your head” bullshit. I nearly ended up accepting that I would have to live like this forever. So in all my mess I started binge eating. When I felt down, alone at home, didn’t want to deal with my feelings and just wanted to numb me - I ate whatever was in reach, until I felt really sick. But somehow it never helped, I only felt worse.
On yet another binging day I felt so disgusted about myself, I searched the net for some help on binge eating and I ended up watching videos of Jackie on Youtube. And those videos somehow stroke a chord in me. And I knew I have to change my life, so I signed up for the tip of the day and started looking for some groups and teams. The beginning was all new to me, never have done such a group thing and it took some time to get used to it. But soon enough I got hooked and some days later I couldn’t imagine my life without this support anymore.
Today I’m at 70kg (I started with 85kg) and all my troubles with Hashimoto’s have disappeared. The disease is still there obviously – it’ll always be, it’s chronic – but it doesn’t disturb my life anymore. I’m full of energy, started working out 4 days a week and feel like a different person – from body and soul.
So how did I do this? What are my dos and dont’s that I want you to know? I’ll sum up my top 5 points here for you:
I tried to lose weight and become fit for a long time, but after coming to PEERtrainer everything fell into the right place all of a sudden. It’s so crucial to have a lot of support on that weight loss journey and to know that you are not alone.
While losing more and more weight I learned that I also have to take good care of my soul and spirit to make this journey a successful one. And I learned so much about myself during that time. It’s all about bringing body, mind and spirit in balance. I do that with writing a lot and always starting the day with a little thinking.
I don’t talk about stalking or obsession. But it helped me a lot to have a role model to motivate me. My role model might be a bit unconventional, as he’s male. It’s Dave Gahan the musician. He went through serious drug problems in the 90ies and came out alive on the other side. I can totally relate to his feelings and philosophy of life, when he talks about it in interviews. And you might be surprised how many parallels there are between drug addiction and weight problems.
After I learned that a lot of people feel better when going vegetarian or even vegan, I thought it’s worth to give it a try. It’s not as hard as you might think of, and I feel so much better. The book “Eat to live” by Dr. Joel Fuhrman was very eye opening for me.
You might come to that “point of no return”, where you think you are stable now and nothing can ever cause you to fall down again. I’ve been there. But I made the experience that I’ll never be there forever. I always have to be watchful not to fall back into old habits. It’s not as present as at the beginning, but for me it’s a lifelong journey.
Did I reach my goal? Not completely yet – my actual goal was to reach 65kg, so that would be another 5kg to lose. But I’m very happy already that I’ve come so far and I’ve figured that those last 5kg will be really hard. So I’ll give it a try the next few months, but I try not to stress myself out on that.
I just started reading “Slow burn” by Stu Mittleman – and it’s very inspiring. So you always learn something new and it’s so nice to be part of life and grow every day. I can’t believe that I nearly threw that life away!
So I hope this is a little inspiration to all of you out there who are still struggling. Don’t give up the fight – it’s really worth it! You deserve to be happy and healthy – so go for it!
Great Story, Thanks For Sharing!!!
This email was just sent to us by someone who is on Day 3 of our course to Help Stop Emotional Eating. We are sharing it to show how quickly one can get back on track, EVEN if you have fallen WAY off track and gained a BUNCH of weight back"
"Hi, Peertrainer is helping me immensely. It gave me the motivation to sign up for Weight Watchers Online. I am a lifetime member but gained back 45 lbs now I have lost nine and feel empowered thanks to Peertrainer. WW has always worked for me when I work the plan, and with Peertrainer also, I feel very positive about my ability to lose those 45 lbs.
Peertrainer calls, (I am on call three,) helped me to re-frame how I define myself. I learned the importance of how we think about ourselves, and now I say I am not an emotional eater, I eat at times to avoid an emotion that I don't want to deal with. YAY, that is progress!
The second call stressed this and it is working for me. I stop myself before I eat and examine what I am feeling. I substitute exercise, journaling, or go to my list of activities I keep on my refrigerator and pick one. And, wow! It works!
It hit me when I scrolled down to see all the people in the group, and one member really caught my eye....2fat2lose I think that that person is setting herself up for failure, because she believes she is to fat to lose the weight, and this caused me to really think hard on all areas of my life, as to what I am saying as opposed to what I really want.
Thanks very much, love Peertrainer!
Just got this comment on one of our YouTube videos about Dr. Joel Fuhrman and Eat To Live:
"I wrote the first comment on this video a year ago. I ended up buying the "Eat to Live" book rather than the "Eat for Health." It is my Bible!! I read and reread this book for motivation and to learn everything I can. I've since lost 48 pounds. 198 pounds to 150 pounds. Blood pressure is below 120/80, without any medication, and the blood test for cholesterol, LDL, HDL, etc. were all good. Thank you for suggesting this great resource." Gary - In a Little Town in Northern NY
If you click into the video comments you will see his first comment was a year ago where he says he's going to buy the book. There's some other great feedback there too.
You can find out all about the book at http://www.drfuhrman.com.
I saw this question the other day in the Point Of No Return team and it's one I see over and over so I'm sharing the answer. I hope you find it as helpful as I did when I fully understood the concept.
"I'm thinking I don't have the willpower to allow myself any "points" after dinner. Any ideas how I can hold myself accountable? I don't have anyone in the house on a regular basis to help me out. Forget the 3 bite rule- I currently only do "devour everything in sight". My cravings do not go away in a couple of minutes. I hold on to them for days, then attack."
Here is the answer:
The secret is this: It doesn't take willpower at all. The answer is that you are simply not full. If you are hungry after dinner, your body isn't getting enough nutrients. Discipline, such as the 3 bite rule, works when you're happy and you have a specific goal like a date or a reunion but the second you've had a stressful day or you've worked out, discipline goes out the window.
That's why the Weight Watchers Points System is a great way to understand portion control but it's only 33% of it. You've got to fill up on nutrients, aka vegetables.
Yummy vegetable soups are a great way to fill up on vegetables. You have it in the fridge, you grab a bowl before you go out, or have instant nutrients with lunch or dinner. Have you made the PT energy soup? Sometimes just one recipe can help you think of new ideas about how to make vegetables you like and want to eat every day.
I remember meeting with a client who was so frustrated by her lack of discipline with snacking at night. "I run a business, I run my family and I'm successful at it all! Why don't I have control over this??"
I had to help her find a food she loved that would also be full of nutrients and keep her full. We uncovered her long lost love of gazpacho.
I asked, "If both a brownie and and gazpacho were sitting eye-level in the refrigerator, would you have gazpacho or the brownie?" She answered, "I want to eat healthy and I love gazpacho. I would choose the gazpacho every time."
This is the key concept: High nutrient foods are the only way to feel full. Find some high nutrient soups or salads you love and you have unlocked the secret to lasting weight loss. Because there will be no more hunger. No more discipline. You will feel full. You will lose the weight because you will no longer be "great all day" while you mess up at night.
Salads, greens and vegetables. I can't emphasize this enough. At a certain age, only high nutrient foods will make you feel full. You can spend your time lamenting over why you can't stop at one slice of pizza anymore or you can step up your vegetables. This is how I do it. Want to come over for dinner?? :)