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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!

Plastic Surgeons Sing…

Did you know that plastic surgeons sing the praises of TriPollar – Apollo radiofrequency (RF) and thermal imaging technology for anti-aging, skin tightening and cellulite treatment? It’s true! Here is a quote from Jason B. Lichten, MD, FACS,  from Ohio,

For years, my patients asked for a low impact alternative to tighten and smooth their faces and bodies. After researching dozens of devices, I have found one that I believe lives up to its promises. I am excited to add TriPollar to our practice…I have personally seen how TriPollar can tighten skin and reduce inches. The treatment is generally considered to be an enjoyable experience – comparable to a warm massage.

TriPollar RF is not only FDA cleared for treatment of mild to moderate facial wrinkles, it is CE approved (meets EU safety, health and environmental protection requirements) for circumferential reduction and the reduction of cellulite. It is the Rolls Royce of the industry and the treatment of choice in the United States and internationally for non-invasive body contouring procedures.

The safety and effectiveness of TriPollar RF treatments have been proven in many clinical studies. A recent U.S. clinical study showed a 97% improvement (smoother, tightened appearance and texture) following a full series of treatments, and 100% of the patients reported that they were satisfied with their results.

 

 

Deconstructing Cravings

cravingsThe body is an amazing organism. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream, or bread or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or too stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

The Arize Clinic Weight Health Programs will guide you on a nutrient dense whole foods diet, along with how often to eat and how much to drink, so you can begin to get back in touch with your body’s natural responses. Over the longer term, awareness of your body and its needs can tell you what whole foods are best for you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body and increase your awareness:

  • Have a glass of water and wait 15 minutes.
  • Do something healthy that you love to, take a 5 minute walk, play or groom your pet, give a family member a long hug.
  • Eat a healthier version of what you crave. For example, if you crave sweets, try eating a fruit and sweet or root vegetables.
  • What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
  • Notice habits that you may have created which “ring the bell” that it’s time for a sweet.
  • When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.
  • Schedule your sweet indulgences for special occasions rather than in response to a life situation or habit.

Good health, like happiness, requires a little effort but the rewards far exceed the effort.

“Let food be thy medicine and medicine be thy food” ― Hippocrates

Eating With Chopsticks: Boost Your Weight Health Journey and Retrain your Brain

bowl-chopsticksUsing two sticks doesn’t seem like the easiest way to get food into your mouth, but while you’re on the Arize Clinic Program, I want to share one of my secret weapons — the ancient Asian utensils!

Awareness of what and when you eat is the foundation of successful weight loss, weight management and health. When you eat more slowly, you give your brain enough time to register that your stomach is full, which can help you eat less. Often foods that can’t be eaten with chopsticks are the very foods we should not be eating or not eating very often. Using chopsticks to eat whole foods will also help train you to eat more slowly and consciously. By eating slower you will actually enjoy your food more and using chopsticks always makes eating more interesting.

Here are a few things to help get you started:

  • Prepare or buy food that you can manage to pick up with chopsticks. Eating from a bowl can make it easier and will help with portion control. It will take some practice to become proficient at eating with chopsticks, but part of the method’s effectiveness is that, because they’re hard to use, you won’t be able to get food to your mouth as quickly. Have fun learning with your family at home!
  • Pick up small bites of food, or one piece of food at a time. Put it in your mouth, chew it completely and swallow it before reaching for the next bite.
  • Put your chopsticks down in between bites, which will slow down your food intake even more. As soon as you put the food in your mouth, lay the chopsticks across the side of your bowl or plate, or on the table or a chopstick holder beside your plate, and focus on chewing and tasting your food. When you have swallowed your bite, pick up your chopsticks and take another bite.
  • Experiment with the kinds of foods that can and can’t be eaten with chopsticks. A grilled chicken breast, for example, isn’t going to be easy to eat with chopsticks so just cut foods in the smaller pieces when you’re preparing your meals. There is a simple technique to break apart some foods with your chopsticks, but save that for later when you’ve mastered chopsticks.
  • Use the same techniques for mindful eating when you’re not eating with chopsticks. If you’re somewhere where you need to use a fork, continue to eat slowly and mindfully, taking small bites of food, chewing thoroughly and laying down your fork in between bites. As my mother used to say to me, “Son, it’s a fork not a shovel.” She’d be proud of me now!
  • Here is a simple 1 minute video to put you at ease and get you started:
    http://www.dummies.com/how-to/content/how-to-use-chopsticks.html

Things You’ll Need

  • Chopsticks – find a pair you like, ones that feel good in your hand and have a nice grip.
  • Bowl – find a nice one that fits just enough food for each meal. Smaller is better.
  • Chopstick holder – these aren’t necessary, but can be useful.
  • A little patience and good sense of humor to start.

Your Weight Health Starts in the Kitchen

Life can be crazy busy and stressful. Eating healthy consistently can be challenging, to say the least. Here are some tips to help you make wise food choices in the grocery store and in the kitchen.

  1. Plan a menu for the week.
  2. Make a shopping list before going to the grocery store.
  3. Stick to the list!
  4. Shop on a full stomach.
  5. Have some quick snacks on hand for when you get hungry, like celery sticks, broccoli florets and sliced bell peppers.
  6. When you have cravings, drink a large glass of water as this will often address or suppress them.

Enjoy this fun video on the importance of healthy eating and exercise.

Office Weight Gain Statistics

deskThere are many high-risk jobs. An office worker has never made any of the lists I have seen. But, there are many health risks associated with working in an office . . . at a desk . . . with crabby co-workers . . . and project deadlines.

Top 5 Reasons Cited for Gaining Weight at the Office

  1. Sitting All Day
  2. Stress Eating
  3. Dining Out
  4. Office Sweets
  5. Work Celebrations

Professions that Report the Most Weight Gained

  1. Administrative Assistant
  2. Engineer
  3. Teacher
  4. Nurse
  5. IT Technician

Percentage of Workers that Go Out to Lunch

  • Dine Out / Order In: 53% (most eat at their desks)
  • Dine In: 47%

A Majority of Employees Consider Themselves Overweight

  • I’m Overweight: 55%
  • I’m not Overweight: 45%

*Data taken from a CareerBuilder survey of about 3,700 full-time workers across the USA

Alternative Remedies for Hot Flashes

flashHot flashes associated with menopause can be miserable, but in most cases they do go away on their own, usually within six months to a year. Hormone replacement therapy (HRT) is less popular now, so these two alternative remedies may be worth a try.

  1. Black cohosh. Black cohosh has been used in Europe for more than 40 years. In several studies is has been proven to to effectively relieve moderate hot flashes, mood swings and insomnia. For relief of menopausal symptoms, especially hot flashes, begin taking 20 mg twice a day for six weeks, then try increasing the dose to 40 mg twice per day if hot flashes do not decrease in severity or intensity. Although early evidence was mixed, black cohosh does not appear to have direct estrogenic effects and women with a history of breast cancer can safely use it.
  2. Whole soy foods. As you may know, soy foods contain plant estrogens, and Japanese women whose diets contain soy experience fewer hot flashes. Although the role of soy continues to be investigated (other elements of the Japanese diet and lifestyle may play a part), adding some soy to your diet may help. I suggest two helpings daily of whole soy foods such as tofu or edamame.

Weight Health Interesting Facts #2

Happy Friday everyone! We hope everything is going your way and you’re excited for the weekend!

Through this post we’d like to let you know that starting Monday will be a special blogging event where a young woman going through our program will post about the process and her experiences.

Until then we’d like to have another round of weight health interesting facts! If you missed last week’s check it out here.

Facts

Impact: 20lbs of Weight Loss

  • Reduce LDL levels by 15 percent.
  • Reduce triglyceride levels by 30 percent.
  • Increase HDL by eight percent.
  • Reduce total cholesterol levels by 10 percent.

On average, an obese person pays $1,450 more in annual health care costs than normal weight individuals.

Ever minute an American is killed by heart disease. Cancer kills 1500 people daily – combined they kill over 1M Americans each year.

And then weight health thought of the day: “Don’t buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car.”

Weight Health Interesting Facts #1

When you’re trying to become healthy it’s important to keep informed.  Knowledge is power, right?

So we’ve compiled a few interesting facts about weight health to keep you in the know!

Facts

  • Average America carries an extra 23lbs.
  • One in five American four-year-olds is now considered to be obese.
  • On average, an obese person pays $1,450 more in annual health care costs than normal weight individuals.
  • One out three Americans will develop diabetes – a degenerative disease that will shortening their lifespan by six years.
  • In 2011 800,000 American died from heart disease. 20% of those deaths were genetically predisposed. 80% (640,000 American deaths) could have been prevented just in 2011 through proper nutrition and diet.

These facts aren’t meant to scare you. They are meant to make you think. We are all about healthy living and we want you to seriously consider a healthy lifestyle so you can live a much healthier and satisfying life!

More facts to come later!