Are you Addicted?

This is a wonderful article written by the folks at Better Nutrition. One of my favorite Nutrition and Supplement magazines. I hope that when you read this, you will become enlightened and inspired to make changes.

Enjoy...Leslie


Sugar addiction is a rapidly growing epidemic. If you, like many Americans, regularly consume processed foods, one third of your calories may be coming from sugar and white flour. Jacob Teitelbaum, MD, a frequent guest on shows such as Good Morning America, CNN, the Dr. Oz Show, and Oprah and Friends, has a plan to help you overcome your potentially deadly sweet tooth. A leading medical authority in the field of chronic fatigue syndrome and fibromyalgia—one of the problems associated with sugar addiction—Teitelbaum reveals his plan in his latest book, Beat Sugar Addiction NOW!

Q: How do people become addicted to sugar?

A: One hundred fifty pounds of sugar per person per year is added to our diet in food processing. Our bodies simply were not designed to handle this massive load. Many of you have already noticed that although sugar gives you an initial high, you crash several hours later, and this leaves you wanting more sugar.

Q: How can we tell if we are truly addicted to sugar?

A: The following symptoms indicate sugar addiction:

• Chronic fatigue syndrome and fibromyalgia
• Chronic sinusitis
• Irritable bowel syndrome and spastic colon
• Metabolic syndrome with high cholesterol and hypertension
• Heart disease
• Hormonal problems
• Candida and yeast infections

Q: How does sugar affect mental health?

A: It’s common for sugar-addicted individuals to suffer from ADHD, anxiety and depression, and fatigue.

Q: How does sugar cause obesity?

A: Eating sugar triggers the release of excess insulin (called insulin resistance), which turns calories into fat.

Q: What is the treatment for sugar addiction?

A: First, come off the sugar using the tools in Beat Sugar Addiction NOW! and see how you feel after 1 to 2 months on the program. It’s important to treat the underlying problems causing your sugar cravings in order to eliminate the cravings and to help you feel much better.

There are four key types of sugar addiction. Type 1 is “Hooked on ‘Energy Loan Shark’ Drinks.” These types are chronically exhausted and hooked on caffeine and sugar. Type 2 is “Feed Me Now or I’ll Kill You.” Life’s stress has exhausted this type’s adrenal glands. Type 3 is “The Happy Twinkie Hunter.” Their sugar cravings are caused by yeast/candida overgrowth. Type 4 is “Depressed and Craving Carbs.” Their sugar cravings are caused by their period, menopause, or andropause.

A simple quiz (see betternutrition.com) tells you which type you are. The good news is, once you break your sugar addiction, your body will usually be able to handle sugar in moderation. This means saving sugar for dessert or snacks where it belongs, and going for quality, not quantity. Dark chocolate is especially okay!

Coming off the Dieting Crack Wagon

Hey all. How'd you like that title? I've been using the term "Crack" lately only to make a point of how addicted we are to "things" and how we don't see these repetitive patterns in our lives that keep us from achieving our dreams and goals. Our behaviors are usually driven from within our soul. We long for change, we desire instant results, we want to be happier. We all do it to some extent and there are very few who recognize their patterns and seek to correct their problems. Because it's painful to confront yourself.

Today I want to address the addiction we have to instantly lose weight. I read another FB post saying that "today was the day to lose 30lbs again, starting (nationally know weight reduction program)." The point I want to make is on the word "again."

My question is, "why didn't it stay off in the first place." My theory is this. We set our mind on 30lbs gone, we stay true to our diet, might even incorporate a little exercise into the program, weigh faithfully and get excited to see those pounds dropping off. THEN, comes goal day and we eagerly jump on that scale and find instant happiness! WoooHooo! Now we celebrate. We pick up all our favorite comfort foods and begin the binge.....and from there, it goes downhill. We get on the scale again and see the numbers begin to creep up and think...."what am I doing wrong"? We begin to get discouraged and now depression, hopelessness, feelings of failure and low self-esteem begin to set in. And 3 months later, we're back to square one feeling like crap!

I don't want you to think I'm being condescending, but I see this all the time and I want to be very truthful and point out a few things that I have learned about people and I want you to remember, I once weighed 225 so I'm not talking to you about anything that I haven't gone through or experienced myself first!

1. Through these weight loss programs, the thing that is neglected here is a solid nutritional foundation. If your home was built on sand and a massive rain storm came, it would wash your house away. Nutrition that does not have a solid foundation, washes away the same. When I'm working with a overweight client, one of the first things I do is look at the way they eat. They have to journal for me every morsel and liquid that enters their body. Another suggestion I make to them, is to write down their feelings they have during the day. From here, I can get a picture on what makes them tick. Emotional eating can be devastating, but that behavior can be reversed. Accountability and a solid foundation are very important.

2. Learning what healthy options are available to replace unhealthy foods.
I love it when I have a client read a label of a processed food. We usually get some laughter when it comes to pronouncing something like tricalciumnectodycliceride.... a mouthful. But I ask usually ask "what farm do you think that came from"? It's eye-opening and revelation is a powerful thing. It begins a thinking process in us and my hope is that it stays at the front of the mind. We become more aware of what we eat. Some might argue that its easier and cheaper to eat processed food......Well when you don't overeat and learn portion control, eating healthier in the long run is much cheaper, plus, you will need to see the dr. less and less for those antibiotics because eating healthy promotes a healthy immune system!

3.You are what you eat....
Food can be healing to the body. You are made up of more than just skin and bones. You have organs that need healthy food to produce. Healthier choices make you feel better from the inside out. Example: Your Liver. The Liver is the hard-drive for your body, everything we ingest processes through our liver. So if you take X-amount of perscription meds, and eat x-amount of unhealthy foods and drink- x-amount of unhealthy liquids, sooner or later you begin to feel lethargic and toxic, low in the energy tank, etc. and you begin to find other sources to make yourself feel better, ie. energy drinks, diet pills, etc, etc. Your body is literally starving for something to make it feel better, but you havent' been taught the foundations.

4. Little or No Exercise
When I refer to exercise, I'm not talking about running 3 miles, then hitting every body part till you collapse with exhaustion. Just begin by brisk walking 3o minutes a day. This alone will stimulate your heart, brain and organs. Your blood will pump through your veins a little faster, your lungs will have to expand a little larger and the feelings you get when your brain gets the signal that your moving, it releases endorphins which are happy little molecules that float around making you mood improve. Next thing you know, you're are able to think better, clean the house better, accomplish your "to-do" list and can't wait to do it again. It becomes part of your daily routine. EVERYONE HAS 30-MINUTES A DAY! No excuses.

5. Pride.
Every now and then I take a little crap from someone who thinks I rolled out of bed looking like I do. When their spouting off their mouth at me, they have no clue where I came from. I stand their and listen to them tell me that they don't need to lose weight or workout that "their man" likes a little round the middle. It's quite sad because what I'm hearing is anger and hurt, and some emotional baggage. So they make a joke of it, but they're hurting and they don't want to confront it. Everyone thinks they're being judged. I'm not judging, just hearing your heart and seeing your healing, and bring out the potential that is stuck in you.

And on another note, a new season is upon me. Keep your eyes posted for something wonderful.

Your comments and criticisms are always welcomed. If I ever say anything to offend you.....I apologize, but at least you're thinking!

Yours in Health.....Leslie

How to Choose a Personal Fitness Trainer

Today I saw a blog that stated that the person blogging was the best personal trainer in Asheville. I'm Confused, that's a pretty bold statement. How does one determine that about themselves?

Choosing the right Personal Trainer should not be a quick decision; ever. There are many out there who call themselves a "high level" trainer but I want to give you some tips on choosing the right Personal Trainer.

1. Watch them work with their clients.....more than once.
Are they attentive, is the client's form and posture correct, are they doing the exercise correctly or just going through the motions and does the trainer and client look like they are having a good time.

2. Can the Trainer modify quickly to suit the individual? Do they train a variety of ages, shapes and fitness levels?

3. Can the Trainer work with an individual that has had a previous injury or surgery?

4. Can the Trainer spot correctly? This is very important!!!!

5. Does the Trainer practice what they preach? Do they dress appropriately and professionally?

6. Check credentials and insurance!

7. Test the Trainer! They should be in shape and strong themselves. Executing everything perfectly!

DON'T
Let a Trainer chase you around the gym looking for a hard sell.
Impulse buy..this could get you an injury.
Be shy! Ask other gym members/clients about their trainer. They'll tell you.
Let your Trainer work out with you! This is your time and money, not theirs!


Looking for a trainer....just ask me what to look for or a recommendation....I've been around.

Staying fit till the end!
Leslie

Letting Go....

This post is meant to be encouraging and serious. You have heard me talk about what trauma at any level can do to a person as far as gaining weight goes. I've experienced it myself as many people do.

When I use the word "trauma" I don't always mean in the physical sense, trauma happens in many realms. Emotional, spiritual, physical, sexual....and many other ways. I've seen normal weight women go through a difficult time and just eat their way through. Its a coping mechanism to help us, but it is destroying us. Getting help is important when you have been through a difficult time or have experienced a difficult circumstance. You do not have to go it alone, and trying to hold onto it is very damaging.

I say all this to help those who are trying to lose weight, or starting only to find themselves back at square one. And I want to share with you the story of one of my friends and client, Jill.

Jill and I have been working out together for almost 100 sessions. She is a very hard working personal who "caught" this fitness thing and has run with it. But it did not come easy.

When Jill first came to the gym, she was 280lbs and at 5'4. She was in the process of divorcing her husband who turned out to be gay! (And we thought we had problems!) She was so unhappy and it was heartbreaking to hear her story and keep my own composure, (cause I wanted to beat the ....out of him!) During their time together, her life was literally ripped away from her. When Jill had decided to leave, all she took was her dog. She left everything else behind. Below are the pictures of what she had become during this time.


I started working with Jill when she was 260lbs. I didn't see a overweight person, but I saw a woman who needed some hard, intense workouts to bring all the junk to the surface. She allowed me to put her through anything. Now, I don't give my clients what they can't handle, I'm not that way, but I will push on you to bring out the best in you. Working with Jill has been a joy for me because this girl "gets it." She has put everything together that I talk about. From the clean eating, to working hard, to seeking help, to forgiveness. She dove in without excuses. And now she is loving the rewards of her hard work.

Here is Jill today, 1 year later and 80lbs gone. She has conquered many things in this past year and the rewards show. She has joy once again, she looks and feels so much better, she is constantly working at healing her heart. She is now a runner and has ran her first 5k Race this past spring. She is one of the most active people I know. She has laid down all her hurts and is running toward the next phase of her life with open arms. She also has the best sense of humor and has brought me to tears laughing as I'm training her!

I wanted to share her story with you because there is something everyone faces. And Jill is proof that through exercise, eating right and letting go of past hurts can be done.

I hope this blog today will speak to your heart. I don't do it to gain clients (I have more than 30) but to enlighten you on the many benefits of getting real and getting physical. My own personal journey has been one filled with trauma and heartache, but it didn't end there and neither does yours.

Thinking about you all the time....
leslie

Getting Serious

To lose weight you have to eat smarter and move more.....a little sweating is good too. Here is a listing of some of my fav's that I use to keep my weight under control.

Breakfast
Egg White Omelet with spinach and a little cheddar cheese
Berry Protein Shake made with Light Vanilla Soymilk
Kashi Cereals (add into Greek Yogurt)
Apples w/ my eggs
Yogi Detox Tea & Yogi Lemon Ginger tea
Greek Yogurt with Flax Seed added in + Apple
Oatmeal made with Lite Vanilla Soy milk and 2 tsp maple syrup
Grapefruit
All Berries

Mid-Morn Snacks
1 cup Greek Yogurt
1 Small Fuji Apple
Celery with Black Bean Hummus or sometimes Natural Almond Butter
Rice Cake with Almond Butter + small amount honey
2 Hard Boiled Egg Whites (i do a dozen a week for myself)

Lunch
Sandwich Rounds with Black Bean hummus, Turkey and Spinach (you can add other veggies)
Tilapia with Broccoli or Zuccini, sometimes brown rice
Quiona salad made added broccoli or zucchini + olive oil and garlic
Turkey wraps with spinach, avocado, tomatoes (add in leftover Quiona salad)
Baked chicken (no lack in spices) with broccoli or asparagus
Spinach Salad + Tuna with Yogurt Kefir Dressing + veggies
Hi Protein Pasta with Olive Oil, black Beans and veggies (red pepper is good)

Mid-Day Snack
Protein Shake made with Water & Blueberries + Amino Acid L-Glutamine (recovery)

Dinner (always my smallest meal and no Bready carbs)
Fish and Broccoli or Asparagus
Spinach Salad (lots of veggies) + Kefir Dressing
Scrambled Egg Whites with veggies
Yogi Ginger Tea

My Favorite Healthy Girl Products & Practices
Yogi Tea - Detox, Lemon-Ginger Daily Detox, Womens Energy (balance hormones & get rid of excess water) Cold Season Tea (when have you ever seen me with a cold?) Green Tea Rejuvenation, Ginseng Stamina Tea
Olive Oil
Spices, Garlic, Mrs. Dash seasonings, sea salt when needed
Distilled Water (clean)
Stevia
Nuts - Roasted Almonds, sunflower & pumpkin seeds & cranberries (handfuls when I need a pick-me up)
Celery, broccoli & asparagus when its the "arriving aunt" time (gets rid of water)
READ EVERY LABEL, watch Portion Size and I eat every 3 hours like clockwork!

Here is my supplement regimen
Upon Waking Up (at 5:45am)
Amino Acids - L-Arginine + L-Ornithene in the morning on an empty stomach
1 Candida Cleanse tablet + 1 Digestive Enzyme
1 B-12 Complex (metabolizes food into energy)
Warm Water with half a lemon squeezed

With Lunch at 11am
1 Digestive Enzyme + My Multi
sometimes B12 with Creatine and Chromium Piclonate (only when I'm hard training...POW!)

I train in the afternoons at 2:30ish
I cycle through my workouts depending on my cycle and schedule. However, no matter how busy I am, I get a workout in every day...no excuses! I have learned the science on working around my cycle and my body responds so much better. I play outside too! The gym is not the only place to workout in! Its a one-dimensional place. I workout in 3-D.

After My Training
Blueberry Protein shake with L-Glutamine (aids in recovery)

With Dinner at 7pm
1 Digestive Enzyme + 1 Candida Cleanse
Yogi Chamomile tea or Lemon Ginger

Lights out ABSOLUTELY by 9:30! I sleep 8 hours!

It may seem a little extreme to some, but it's discipline that has gotten me here and its tenacity that keeps me here. I keep my recipes simple and not full of fancy stuff.

Questions, comments, criticisms.....I'm always listening

leslie

Everyday the News....

is posting something about obesity. Today's Adults are 34% obese and Children are at 17%. This means almost half of adults and almost three-quarters of kids are. It is no one's childhood dream to want to be overweight! .....think about it!

It's not surprising. As parents, it is our God given responsibility to care for our children in all ways, and that does mean right down to what they eat on a daily basis. They are at our mercy, so ask yourself, "where am I leading them?"

As a mom myself and a worker outside of the home, I know how challenging a day can be and it seems so right to grab a convenience food and feed it to our kids. But there are ways to make healthier choices. Here are some suggestions.

Let them pick out a special fruit and vegetable for the week.
PACK THEIR LUNCHES! Corndogs are NOT breakfast foods! Neither are hashbrowns!!!
Since you're the parent, ACT like one. Don't let the little people whine and cry and have their way till its so annoying that you give in, stand your ground.
Let them participate in making foods.....Peanut Butter on celery with raisins is called "Ants on a log" How cool is that?!

There is a wonderful cookbook by Tosca Reno that is for children. She also has one for women and men. You can find them at ToscaReno.com.

It won't be long before childhood obesity is labeled the new Child Abuse. Don't get caught in a trap....Teach your children well.

It's a strong word.....but because I care!

Sweating it out daily.....leslie

Protein Shake Recipes

Here are some of the ways I do Protein Shakes. Now, I'm lactose intolerant so I use
GNC Whey Isolate Vanilla Protein. Isolate breaks down in your gut better. If you find that you get to "backed up" You may need to use a digestive enzyme to help. My favorite is by Renu Life and you can find them at Earthfare.


Berry Breakfast Blast
1 cup frozen berries (any kind)
1 scoop vanilla protein
Water or Light Vanilla SoyMilk
Blend to your desired consistency.

Berry Banana Blast
same as above, except just use water and add 1 small banana

Chocolate NutButter Buzz
1 Scoop vanilla protein powder
2 TBLs Baking cocoa powder
2 shots Expresso or make coffee really strong (cooled)
2 level Tbls Natural Nut butter
1 Cup Water & Ice
Blend to you desire

Pumpkin Pie
1 scoop Vanilla protein
1/2 baked sweet potato
Allspice, cinnamon, nutmeg
Water , Ice
Blend.

Pineapple Power
1 scoop vanilla protein
1 small can with juice or fresh pineapple (NO LIGHT SYRUP KIND)
Water (if you use fresh pineapple) Ice
1 small banana
Blend

So try some and let me know how you like them.

In Fitness and Health
Leslie :-)