Shame Game.

We need to talk about shame.

How we correlate shame with weight & how we need to stop.

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We’ve been taught the absolute wrong things about diet. We’ve been tricked into thinking things are good for us, even that we need them – when the only weight they hold belongs to our government. As our weight rises in this country, our shame follows – because our thoughts on dieting aren’t consistent to a healthy lifestyle. We aren’t typically taught how to be healthy for life. We’re taught how to lose weight fast, wash and repeat.

The reality is – although there are tons of ways out there to lose weight, take this pill, cut that out, don’t eat carbs, only shakes yada yada – the part we’re missing is longevity. This is why diets fail us. Our goals are short term and superficial. We all want to look good and we want it now – because it makes us attractive.

We should be focused on being healthier. On consuming foods that take care of us. Our weight is a reflection of those things but what we eat is much more than a number on the scale. It’s how our skin glows, our hair grows, our joints feel, our teeth shine and how our body repairs itself. When we find that desire to want to heal ourselves we begin to struggle with shame more. Because changing your lifestyle isn’t easy. It’s for the rest of your life. To re-teach yourself to say no to those sugary foods that taste so good, to open your mind to foods you’ve never heard of, to learn to cook differently. It’s an uphill battle in our society and it’s likely that we get a hang on it and then we fail. It’s that mind set that we only need to change temporarily.

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Stop feeling ashamed.

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 Be empowered by your drive to continue towards a healthier you despite your falls. At Arize, we want you to walk into our clinic excited about your future – not ashamed that you may have made some mistakes. Because we all make them, we all struggle daily to make the healthier choice. And we don’t always make those choices. But when we don’t, we have time to reflect on how it made us feel – a temporary high followed by a low devoured in a miserable feeling. Use those feelings, the feelings those foods you wanted so badly gave to you, to remind you next time you’re feeling like you want them that they aren’t really worth it. And if you fail, TRY AGAIN. Keep trying. Until it sticks. Because it will eventually. And our hope is that we can help you make it stick, that we can motivate you to stick to your goals. There’s no shame here. Small victories are still victories and we can’t wait to share in those with you!

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What is a Nutritarian?

 

There’s this new to us thing – Nutritarian.

Can we talk about this? Because I had no idea it was a thing until it’s recent appearance on social medias.

I had to do some reading to understand. I hope you will too.

A Nutritarian is someone who bases their dieting decisions on those foods that have the most micro-nutrients per calorie.

Okay but seriously, what does that mean? I asked the same thing.

So, there’s a distinction between macro and micro nutrients. Macro is bigger nutrients like carbs, fats and proteins. Micro nutrients are smaller nutrients like vitamins and minerals, fiber and phytochemicals.

 

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& there it is – Nutritarian’s put their nutritional emphasis on vitamins and minerals. That’s pretty cool actually. What that really means is that Nutritarian’s place more emphasis on the components that heal and repair – than they do on the elements we are taught about our whole lives.

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Let us pause and soak in these wonderful photographs. Ones I wish I could take credit for. In my research I came across a woman named, Kristen, who became a Nutritarian and documented her journey. Her website is extremely informational, with amazing nutritional facts and support.

Follow her at hellonutritarian.com & thanks for letting us share your photographs Kristen!

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The term Nutritarian comes from Dr. Furhman, the guy that distinguished the things that break this type of eating away from other fads. He’s written a book called “Eat to Live” that encompasses the nitty gritty of being a Nuritarian and what that really means. Often times, this book is huge inspiration for people who become Nutritarian’s. This type of eating is most closely related to Veganism. The diets are similar in most ways but differ in where they find most of their nutrients and what they each avoid.

This is what you’ve been waiting for…

What do Nutritarians eat:

Eat these as much as you want:

  • all raw vegetables (goal 1 lb.)
  • cooked green and non-green nutrient-rich vegetables (goal: 1 lb.)
  • beans, legumes, bean sprouts, and tofu (goal: 1 cup)
  • fresh fruit (min. 4 daily)

Limit:

  • cooked starchy vegetables and whole grains (max. 1 cup)
  • raw nuts and seeds (max 1 oz.)
  • avocado (max 2 oz.)
  • dried fruit (max 2 tbsp.)
  • ground flaxseeds (max 1 tbsp.)

Do Not Eat:

  • dairy
  • meat / Animal products
  • between-meal snacks
  • fruit juice
  • oils
  • added salt

 

Oil is the big kicker here. And for most of us that is a huge adjustment, learning to cook with oil substitutes can be hard for those of us who grew up with only oils. But it can be done and the health benefits are bountiful!

How does this compare with the Arize nutrition plan?

At Arize we’re here to get you started on your journey to better health. Our nutrition plan is also designed to help you lose weight so we suggest you stay away from dairies, alcohol and fatty foods (good and bad). Actually, we are very strict in our meal plans and to detox your body while rebooting your metabolism we limit you to only fresh fruits, veggies and lean meats. You can do our program as a Nutritarian and Vegan – we have substitutes for all the things you wouldn’t eat. When you transition into your maintenance phase and you learn how to incorporate some of the good foods we limited you on, you get to add back into your meals the good fats and dairies if you choose. Continuing with our meal plans and any that are Nutritarian or Vegan will help you sustain your weight loss and your gained health.

Let’s be clear here. Arize approved, Nutritarian or Vegan – these are all healthy ways to eat. The differences between them are fueled by personal preferences.

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Spring Newsletter.

Spring is in full swing!

We’re recovering from Easter, hoping all y’all enjoyed family fun festivities and that you loved yourself most importantly. After all, He died for us & has Risen!

Check out our Spring Newsletter here:

Winter Newsletter

Stay caught up on all the new things we’ve got going on & get excited as we move into summertime and bikinis!

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Explore & Nourish

Where are all my travel buddies at?

This last week one of our very own went off to explore Puerto Rico! Sharon, is our adventurer and nature lover. She can tell you about all the awesome things she did on her trip but what you’ll want to know is how she ate. Is it possible to enjoy new cultures & maintain your healthy lifestyle?

Yes. Yes. Yes.

Traveling can be overwhelming as you plan and execute all the details that go into your travels. Food is usually the last thing on our minds. “I’ll eat when I get there.” Right? How  much will power will you have when you’re starving and your only option right then and there is a chocolate muffin?

Set your self up for success. I tell this to all our patients struggling with not being prepared for those temptations.

I stash snacks in my car, my purse, my diaper bag, my pantry, my office, my friends houses. You name it. I don’t want to be tempted. & if I am I don’t want to succumb to it.

Traveling is no different. Do not rely on other establishments to provide you with the choices you know you need.

Pack your go to snacks, for the airport and your first couple days. Bring water & refill it often. Go to the grocery store as soon as you get to your destination and stash your snacks just like you do at home. Breakfast, lunch and snacks are what I would have if I were home. Nothing changes there.

My favorite part of traveling is the food. New foods. Foods rich in someone else’s culture. I want to try that!

Most of the time, that means they aren’t the healthier options when we sit down for supper.

This is what I do – I make special requests. I ask the local chefs to make me a sampler dish with their favorite recipes (usually two or three bites worth) & I share my supper with my travel buddies. Now, I’m satisfying my adventurous desire to be cultural – while not over consuming or flooding my body with sugars.

Add in the walking and hiking I do on trips & those suppers are nothing!

The biggest tip I can give you for traveling is preparation. Don’t allow yourself to be in a situation where you’re likely to make bad choices. Be prepared. Pick snacks that don’t need to be refrigerated, snacks with protein, snacks you can carry, snacks that will last you. And even if all you do is snack all day – that’s okay. I’m snacking for supper – because I know at the end of the day I’m going to try some new things and they may not be the healthiest.

Indulge yourself – Don’t lose yourself

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What it means to change your lifestyle.

So you want to lose weight.

You want to be healthier.

Really, you just want to be happier.

Our society is saturated with different ways to do these things. Unfortunately, we want someone else to lose the weight for us. We want to wake up 30lbs lighter. We want to be able to take a pill that makes us pee out all the fat we don’t want. Our lifestyles are not conducive to lose weight, be healthier or happier. Something’s got to change.

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 It takes 21 days of consistently eating healthy for those choices to become a habit. But it takes 90 days for those choices to become life style changes. I know you’ve heard it before. 3 months. That’s how long your body takes to realize what’s happening to it. For it to forget what you’ve previously taught it. But also, for it to heal.

But how do you do it? How do you transition to healthy choices? What are our healthy choices?

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The most important thing you can do to set yourself up for success in life is plan ahead. This decision is no different with your health. Find a nutritionist or do your research, decide what you need in your life to be healthy, set your goals and plan to reach them.

Grocery Shopping.

Make your meal plan and shop for each week. Pick a day you can do this every week. When you get home from grocery shopping, chop up your veggies and divide your meals up so they’re ready to go. Some people go so far as to do all the cooking that day and freeze their meals, if you have the time – that’s a great option! Groceries & prep are a big deal, you’re less likely to make bad decisions if the food you need is easily accessible.

Snack your heart away.

There is a huge misconception about weight and how to lose it. The best way to lose weight and to keep your metabolism functioning at optimum rates is to continually feed it with nutritious foods. Really, you should be eating about every 3 hours. But these meals aren’t huge and they should keep you satisfied. Again, talk to a nutritionist. Do your homework. Chips aren’t NOT a snack. Actually, you shouldn’t eat anything that comes prepackaged. Imagine that. Depending on your lifestyle goals your snack options will vary. But SNACK, if you feel hungry – your metabolism is slowing down.

H2O Baby.

Just drink it. It doesn’t really matter if you like it or not – your body thrives when you give it water. It’s just that simple. Water makes your skin look great, clears acne, replenishes your bodies ability to heal, helps every organ do it’s job. Water aids in digestion, helps prevent high blood sugar, strokes and heart attacks. Do I need to continue?

Accountability y’all.

Find someone to hold you accountable. Someone who has the same goals as you do, enjoy the same foods you do. Or who can at least encourage you to stick to your goals. Knowing that you’ll have to eat something not on your plan in front of someone who will know your cheating yourself is enough of a deterrent for most of us. But having someone to cheer you on is also a reason we excel in life. These people – your accountability partners- will help you make these new changes for life.

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What if I fail?

You’re going to trip and fall. You’re going to break and cheat. It’s not easy to transition away from addictive foods like SUGAR. But you can do it. Just remember, one mistake is a small set back. It’s not a failure. Pick yourself back up and give it another go around. The only time you’ll fail is when you stop trying. When you no longer care about your health. So, let’s get this show on the road!

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Meal Replacement 101

Do you use a meal replacement? Do you know whats in your meal replacement? Why do you use it? How does it work?

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Meal replacements are used for just that, to replace a meal. For my busy little bees, the ones that tend to put their own nutritional needs on the back burner. A meal replacement shake is intended to replace a meal that would other wise be unhealthy. If you’re like me and you wait too long to eat you tend to make bad choices. Find a meal replacement. If you have a hard time eating breakfast, find a meal replacement. See, there are so many people out there that think skipping this meal is helping them lose weight. So wrong. Your body has been working tirelessly all night to heal, replenish, and restart. If you don’t nourish your when you wake up, you’ll hinder your metabolism.

We don’t like to use the word ‘Diet’.

But for the sake of this conversation I’m going to use it.

DIETS DON’T WORK.

Diets fail because we associate this word with the restriction of food. Dieters restrict their intake of food, leaving themselves hungry. In my case, HANGRY. If you’re like me and you wait too long to eat you tend to make bad choices. You crave everything bad for you & you’re generally in a negative mood. Let’s say you lose the weight you intended through with your diet, which is possible. What happens? You go back to the eating habits your used to but you over eat. You binge eat. Because you’ve been starving your body the duration of your diet. And in the end you gain back what you lost and in most cases – more than what you lost.

Meal replacements can end that viscous cycle.

So, a meal replacement is intended to nourish your body when you’re hungry. Or if you don’t have time to cook. Or if your in between meals and you can’t go another second without sustenance. And here’s the deal meal replacements aren’t just protein in a glass.

Meal replacement shakes are NOT the same as protein shakes.

Protein shakes are intended to solely provide your body with protein. Meal replacement shakes can equate with protein but they are so much more than that. Meal replacement shakes have added vitamins and minerals – hello beautiful skin. & if it’s a good shake, it’ll have an appetite support to keep you fuller for longer. Great meal replacement meals are also versatile. Can you cook with your meal replacement? WE CAN!

There are a ton of replacement products on the market. So, how do you choose the right one for you? Read those labels!

Here’s why we think our meal replacement is top notch:

  1. 18 grams of protein – EIGHTEEN!
  2. Added vitamins + minerals
  3. Can be used to cook with – did someone say pancakes?
  4. Chocolate and Vanilla styles that don’t leave bad aftertastes.
  5. Appetite support via GREEN TEA – hollistic is the way to go.
  6. We’ll make you a sample so you know you’ll love it before you commit.

Cilantro Lime Grilled Chicken and Strawberry Salsa

Ingredients for Cilantro Lime Marinade

  • 2 tbsp olive oil
  • ¼ cup chopped fresh cilantro
  • zest from 1 lime
  • juice from 1 lime
  • 1 packet Truvia
  • sea salt and pepper if desired

fresh strawberriesIngredients for Salsa

  • 1 cup chopped tomatoes
  • 1 cup chopped strawberries
  • 1 chopped jalapeno pepper (remove seeds for less heat)
  • 5 chopped green onions
  • ¼ cup chopped fresh cilantro
  • juice from 1 lime

Directions

  • Put olive oil, cilantro, lime zest, lime juice, Truvia, salt and pepper. Blend until smooth.
  • Gently pound 4 small boneless, skinless chicken breasts using a meat mallet until chicken is about ½ inch thick. Put chicken breasts in a large bowl cover with cilantro lime marinade. Marinate for 15-20 minutes.
  • For the salsa, toss the ingredients together in a bowl. Cover and refrigerate. Grill the chicken to your preference.
  • Plate the chicken and spoon strawberry salsa on top. Serve.

Grilled Chicken with Peach, Red Onion and Basil

Ingredients

  • 2 sliced peaches
  • ½ sliced red onion
  • ½ c. chopped fresh basil
  • 2 tbsp. white wine vinegar
  • ¼ c. olive oil
  • sea salt and pepper to taste
  • 4 boneless, skinless chicken breasts

Directions

  • Heat grill and lightly oil. In a medium bowl, whisk together vinegar, olive oil, sea salt and pepper. Add peaches and red onion and combine. Lightly mixed in basil. Set aside.
  • Rub chicken with a small amount of olive oil, season with salt and pepper. Grill until cooked through.
  • Spoon peach, red onion, basil mixture over the chicken. Serve.

Green Tea Smoothie

Ingredients:

  • green tea smoothie3/4 c. chilled green tea (made with 3 tea bags)
  • 1 c. frozen unsweetened mixed berries
  • 1-2 packets of Truvia, depending on sweetness of berries

Directions:

Brew the green tea and chill overnight. Mix all ingredients in blender. (If you use fresh berries, add ice cubes when you blend.)

*This is good blended with a dollop of Greek yogurt, too.

 

Citrus Shrimp Kabobs

Ingredients

  • citrus shrimp kabobs1 tsp. paprika (smoked if you have it)
  • 3/4 tsp. ground cumin
  • 1 tsp. sea salt
  • 2-3 lemons
  • 2-3 limes
  • 2 lb. shelled , deveined shrimp
  • olive oil
  • skewers

Directions

  • Combine paprika, sea salt and cumin in small bowl.
  • Slice lemons and limes.
  • Skewer shrimp and citrus slices, alternating between lemons and limes. Brush lightly with olive oil, sprinkle lightly with seasoning mixture and squirt with a bit of the citrus.
  • Grill 2 to 3 minutes per side until shrimp are opaque.

*If you are not on the Arize weight loss program, this can be served in tortillas and topped with a mixture of cilantro, sliced radishes, salsa and a squirt of fresh lime.