10 Pound Melt Down

Lose 10 Pounds Fast

Daily I am asked the same question, in one way or another, “Which is more important diet or working out if my goal is to lose weight?” My response is the same: They are equally important. One can not be fully effective if the other is ignored. So as I present this diet to you, please keep in mind that this is only part of the equation. You must exercise, regularly. And by that I would like to advise you further to engage in regular cardiovascular activity as that works your heart and lungs, and burns more calories while exercising. Weight bearing exercise, such as a workout on the selectorized machines, increase lean muscle mass and gives you the metabolism boost most of us are seeking. Today I read a study from Tufts University showing the participants who coupled their weight loss eating plan with an exercise program involving cardiovascular activity, weight training and regular stretching lost 44% more fat than those participants that only followed a weight loss eating plan.

DAY 1

BREAKFAST

1 c cooked oatmeal (150)

¼ c blueberries (21)

1 small banana (105)

Calories 276

List of Foods to Boost Your Metabolism After 40

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Boost Your Metabolism and Stay Healthy
    Everyday I am asked numerous questions about the “best” diet or how can I lose weight quickly, lose weight permanently,  lose weight by tomorrow, lose weight for my hot date Saturday, lose weight for my reunion is a week….and the list goes on and on. The mistake is searching for the perfect diet where as the focal point should be which foods will benefit me most. The following is a list of my favorite foods and why.
    Apple.  Sometimes those old folk stories do get it right. “An apple a day will help keep the doctor away” An apples carries quercetin, a flavonoid that helps to prevent prostate cancer. One study by the National Cancer Institute reported that foods containing flavonoids like the ones in apples may reduce lung cancer by 50%. Additionally, apples are one of the best sources of boron. Boron is a mineral that has bone building properties. Pectin in the apple is great for your gut as well as detoxifying.
    Beans.  Beans are considered one of your best weight loss tools as they are high in cholecystokinin which is a natural appetite suppressant. Because beans are high in fiber they help to keep your sugar level and lower cholesterol.

Blueberries are the Best Brain Food

    Blueberries. Not only do they taste great, blueberries are great for your brain. Blueberries contain compounds like anthocyanin that are antioxidant and anti-inflammatory. These are important in the defense against diseases such as Alzheimer’s, Parkinson’s, diabetes, arthritis and heart disease. Even more interesting is the fact they help the neurons in the brain communicate more efficiently. Just ½ cup per day will keep your brain young and even in some studies have shown to reverse deterioration.
    Broccoli:  The latest discovery in fantastic anti-cancer ingredients. Broccoli is often considered the royalty of veggies and fights cancer by neutralizing carcinogens.
    Cinnamon.  In these days of the growing epidemic of obesity and diabetes, cinnamon stands out with its incredible ability to work synergistically with insulin to maintain sugar levels. Cinnamon can also help with painful joints and muscle stiffness. One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.
    Eggs.  It is no secret that I love eggs. Eggs are nearly a perfect food as they are a convenient source of low fat protein that can be added to any meal to balance carbohydrates.  They improve HDL cholesterol and help manage overall cholesterol. They are plentiful, loaded with vitamins and inexpensive. Other considerations for eggs as a super food are the fact they are a good source of Omega 3 fatty acids, vitamin A, vitamin k, protein, calcium, as well as they are also one of the best sources of protein known to man. They contain all nine essential amino acids, loaded with vitamins and minerals that help your eyes, your brain and your heart. Eggs are also loaded with choline which is an essential nutrient that must be consumed to maintain good health. And thank goodness they are easy to prepare.
    Grapefruit. The grapefruit diet may have some validity after all. A study at Scripps Clinic in La Jolla indicates that participants with metabolic syndrome and that were served “fresh grapefruit” lost a significant amount of weight. Additionally, insulin resistant participants improved.
    Green tea.  Antioxidants called catechins are what help speed metabolism and fat burning. Green tea contains very powerful antioxidants shown to enhance the immune system and fight cancer cells. Theanine in green tea is a natural de-stressor.
    Jalapeños.The active ingredient capcaisin found in jalapenos is a vasodilator, which enhances circulation causing your body to burn extra calories for hours after you ingest them, speeding up both your heart rate and metabolism.
    Oatmeal. So what is so great about oatmeal?  Oats are simply a great source of fiber and contain a nice fix of soluble (55%) and nonsoluble (45%).  The soluble fiber in oats contains the beta-glucan, which is a polysaccharide which helps lower cholesterol levels and decrease risks of cardiovascular disease. Beta-glucan also enhances the body’s immune system

Eat Wild Salmon

    Spinach. Calorie for calorie, spinach provides more nutrients than most other foods on the planet. Loaded with Vitamin K, calcium, vitamin D, spinach is a good substitute for those who do not like milk. Spinach also contains 13 flavonoids with anti cancer properties. These flavonoids protect against prostate, skin, colon and bone cancer. Spinach is also good brain food as it reduces neurological damage, improves vision and is a good source of iron. Popeye had something going for him.
    Wild Salmon: Fish in general is high in protein, low in calories and provides a variety of health benefits. Keep in mind that wild salmon and farmed salmon are two completely different creatures. My suggestion is only eat wild salmon. Their omega-3 fats offer cardiovascular protection. Omega-3 is anti-inflammatory and improves brain function, memory, skin, and kidney function.

Tammi Jacobs, Health and Wellness Expert
Results Health and Fitness Center, Chandler, AZ

Diabetes is Preventable.

Tammi Jacobs, Health & Wellness Expert

To Prevent Diabetes, What Should I Be Doing?
Clinical and well thought out version is as follows... (keep reading for the realistic and proven method).  There are many things a person can do to prevent diabetes however changing lifestyle habits is the most powerful in many cases. A recent study conducted at the National Institutes of Health Diabetes Prevention Program compared the effects of exercise and diet, medication or placebo in 3,234 people with high normal blood sugar. Diet and exercise were the number 1 positive force in the prevention of diabetes by 58%. The DPP uses a method called MEND to prevent diabetes:
M: Monitor blood sugar on a regular basis.
E: Exercise regularly.
N: Nutrition – follow a healthy, balanced diet.
D: Drugs – Only if after effectively following a well balanced diet and exercise regime does not bring your blood sugar levels into acceptable range, add medication. However there is no substitute for diet and exercise. They are a must.Monitoring blood sugar level on a regular basis is a top priority for people with diabetes because the best protection is prevention not clean up.
Exercise lowers blood sugar directly and immediately by muscle movement. The muscles pull stored sugar in the form of glycogen to fuel the effort. Even more exciting is the fact that exercise peels the pounds, lowers stress levels, lowers blood pressure and cholesterol and helps to control your appetite.
Nutrition So many of our health problems can be avoided through diet, exercise and making sure we take care of ourselves. By promoting healthy lifestyles, we can improve the quality of life for all Americans, and reduce health care costs dramatically. Enjoy whole grain cereals, brown rice, fresh fruits and vegetables and beans. Choose the leanest of proteins such as chicken and fish excluding the skin as well as nonfat dairy products. Your fats should be monounsaturated and polyunsaturated which are found in olive oil, canola oil, nuts, yummy avocados and fish.
Drugs should be considered if dietary and lifestyle changes are not able to control blood sugar levels into an acceptable range. Remember of course that medication is no replacement for regular exercise and a nutritious diet. You’ve gotta move.
The real answer... Get Up and Move. Grab a friend, your spouse, a dog or even a book and hit the road.
Your body is designed to move and if diabetes has set in your body is screaming for help. The true answer to preventing diabetes is walk, jog, run, shake, shimmy, swim, dance, race, jump, two step, ride, and eat your veggies. Tomorrow we will show you some fun new ways to move but for now GO.
Tammi Jacobs, Health and Wellness Expert
Owner Results Health and Fitness

Protect your Family from Diabetes

Protect your Family from Diabetes
While diabetes is not contagious, sharing a certain lifestyle can make one more susceptible to the disease. For instance if your husband or wife has a favorite evening activity of watching the television while munching away on chips and drinking beer before dinner and eating a bowl full of Blue Bunny Coffee ice cream just before bed, chances are you share some of the same routines. You can reverse your chances of diabetes by following these steps:
1. Share a healthy breakfast each morning together. Individuals that make breakfast a part of their normal morning routine are less likely to develop insulin resistance syndrome, which is the precursor to diabetes.


2. Limit the number of hours you watch television. Studies indicate that for every 2 hours spent in front of the TV. your risk of diabetes increases by 14% simply because we tend to eat more and burn less.


3. Make a Standing Date to Walk. Even a little bit of exercise will boost insulin sensitivity. Aim for a nice, brisk walk for 30 minutes every evening.
Tammi Jacobs, Health and Wellness Expert             
Results Health and Fitness Center       http://www.howtogetaflattummy.com

Beat Your Cravings, Shed Pounds and Boost Energy

Beat Your Cravings, Shed Pounds and Boost Energy 
with these Great Weight Loss Tips.

Knowing what to eat and when is key for weight loss results.

• Eat every couple of hours, consistently to keep the body burning and prevent sugar lows and binges. 

• Combine protein and fiber at every meal because when they are eaten together, these foods take longer to digest than simple carbohydrates therefore your satiety will remain. 

• Move often and drink plenty of water.         
• Choose Filling Foods such as fruits and veggies, broth based soups. Some studies indicate that enjoying a salad with fat free dressings before meals increase fat loss by 12 percent.
• Increase calcium intake. As calcium intake increases body fat decreases. One study proved positive that increasing calcium by 2 servings per day reduced weight gain by 70 percent. 

Tammi Jacobs, Health and Wellness Expert

Owner, Results Health and Fitness Center

4 Habits that Whittle Your Waist

4 foods habits that whittle your Waist

1. Wake up everyday to a glass of water with lemon, many vitamins are water soluble and having a glass of water before you eat will help the body better absorb the nutrients from food, and the acidity of the lemon will help rebalance the GI tract affording optimal nutrient absorption.
2. Breakfast before you hit the streets. Most experts agree oatmeal is one of the best ways to start your day. ½ cup of uncooked oats or 1 package of instant. Add 1 cup of fat free milk, stir in some almonds or walnuts and ½ cup of berries for vitamins and antioxidants. Your body digests fiber slowly so you will remain satisfied longer. 
3. Water  It is better to sip water all day than to chug a glass when you feel parched. Important to remember when you feel thirsty you are already dehydrated.
4. Stretch and Walk  Get up, reach for the ceiling and stroll the halls each hour. Instead of sending a message via e mail, walk down the stair and delivery the message to a coworker.

Tammi Jacobs, Health and Wellness Expert    

Owner, Results Health and Fitness

STAY SLIM Fire Up Your Weight Loss

STAY SLIM Fire Up Your Weight Loss

Tips and Techniques to help you achieve your fitness goals

• Busy workday ahead of you? Exercise in the morning to blast the fat and improve your focus all day.
• Big Day? Plan fitness first. If you know you are going to be crammed with meetings, presentations or other work related functions, workout before work. Research studys show that brain drain saps energy making you more likely to cut your workout short. Adults that exercised after a mentally challenging test for 90 minutes fatigues 15% faster than those who watched a video before workout.

Tammi Jacobs, Health and Fitness Expert

Results Health and Fitness Center

Strategies for Permanent Weight Loss

Strategies for Weight Loss

For permanent weight loss, reset your body and mind because this is a life long endeavor. Monday I had the funniest request from a member that was missing in action for several months. She ate her way through the holidays surviving on cookies and cocktails, and now it is time to come to terms with reality, back to Tammi. The funny part was her request to be back in shape by Friday. She wanted quick weight loss solutions to her end of the year (and into part of the new year) gluttony and she was ready for one solid week of penance. Our week is over but during the first workout she was reintroduced to some strategies for permanent weight loss and are now tattooed on her hypothalamus.

Exercise to Loss Weight

This is not new news however exercise is probably the single most important factor of successful weight loss and long term maintenance. Find any activity or better yet, several activities that you enjoy as you will be more apt to participate on a regular basis. I promise you will get “hooked” on all the positive attributes exercise provides.

Records and Review for Weight Loss

Journaling every lick, bite and shallow can be a huge asset in successful weight loss as many people eat without being conscious of the amount they eat. A review of your journal can also identify emotions and behaviors that trigger overeating. Study any patterns that emerge from your dairy and identify where you can make healthful adjustments.

Emotional Eating

All too often we eat out of boredom, anger, depression, stress and other emotions. Targeting and developing different outlets and behavior skills can lead to weight loss success.

Weight Loss Support

It is wonderful to have a solid support system in place when you are trying to lose weight. We all know it can be a chronic endeavor to make it on your own. A solid support group gives you face to face accountability and probably more importantly, for pep talk and cheer section when the successes come your way.   

Eat Early-Eat Often for Permanent Weight Loss

Breakfast – the meal of champions. The key is to eat within an hour of waking and develop an eating schedule that is consistent. Enjoying 5 to 6 small meals per day with consistent intervals through out the day keeps the metabolism busy burning calories. Much like adding twigs to the fire, keep your body stoked with small meals.

Salt Don’t Shake It

High intake of sodium triggers your body to retain fluids. Be on the look out for sodium in all of your food however, the majority (up to 75 percent) of sodium that Americans consume comes from sodium added to processed foods by manufacturers. Sodium may also be added to medications, so it is important to read your labels. Many experts believe that lowering daily consumption to no more the 1,500mg of sodium daily would be healthy.

• Sodium-free – less than 5 milligrams of sodium per serving
• Very low-sodium – 35 milligrams or less per serving
• Low-sodium – 140 milligrams or less per serving
• Reduced sodium – usual sodium level is reduced by 25 percent 
• Unsalted, no salt added or without added salt – made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself

Take a Furlough from Sugar       

Although one chocolate chip cookie is fine in theory, it is difficult to stop there. Sweets and alcohol trigger the cravings for more sugar, and place your attempts at abstinence in peril.

Refrain from Wheat

Wheat based breakfast cereals triggers appetite and water retention and is best replaced by oats and grains such as millet and quinoa.

Eat Slowly

It takes your brain approximately 20 minutes to inform the rest of the hunger systems to stop eating. If you wait until you are famished and gobble your food, you may overeat.  Accelerated eaters often eat beyond their levels of fullness before the 20 minute sirens have a chance to sound, “STOP”. Just keep in mind that the amount of calories consumed before you begin to feel satiety can vary significantly depending on the chomp pace.
Tammi Jacobs, Health and Wellness Expert    
Results Health and Fitness Center