Stop starving and start eating!

When people start thinking about how they are going to lose weight, the first thing they say is "well, I'll have to cut back and eat less".  Losing weight is almost always directly associated with being hungry. There is a popular weight loss program our right now that even says, "being hungry is normal"!

This is just HOGWASH and the first and possibly the worst mistake people make in weight loss.  You have to EAT MORE to WEIGH LESS!

No, you can't eat more pizza or more hamburgers to weigh less. What I'm talking about is eating more thermic vegetables, more lean protein, and some low-glycemic carbs.

Let's talk about each of these individually:

Thermic Vegetables

Some people call them negative calorie foods.  If you're familiar with Weight Watchers, these are what they call zero point vegetables. These are vegetables that actually burn more calories as the body digests them than they contain. If you're on a diet and feel hungry, go for thermic veggies to fill you up! Keep them thermic by having them raw, steamed or grilled.

Thermic vegetables from the Ultimate Body Challenge Menu

Lean Protein

Lean proteins also have a thermic effect, however, portions should be limited to 6-8 oz at each meal since the calorie count in these proteins is higher than that in the thermic vegetables.  Not only does lean protein help burn fat, it also helps satisfy your hunger for longer. The following meat proteins should be grilled, broiled or roasted and never fried.

Lean proteins from the Ultimate Body Challenge Menu

Low-glycemic Carbs

Low\no carb diets have been around for years. You're probably familiar with Atkins, South Beach, the Zone, these are low\no carb diets that have been popular over the years.  What you need to realize is that not all carbs are created equal.  You're body needs carbs for energy, but your goal should be to fuel it with low-glycemic carbs. These low-glycemic carbs are carbs that more slowly turn to sugar in the blood stream. Suprisingly to many, vegetables are a great source of low-glycemic carbs. For weight loss and optimal health only use whole grains, like whole grain bread, whole grain pasta and brown rice and limit your servings.  Stay away from the white stuff!

Breads and grains recommended on the Ultimate Body Challenge Menu

The more I work with my clients, more and more often, I find that they are stuck in that "starvation mentality".  More often than not, their lack of results or plateaus are from not eating enough rather than eating too much.

Stop starving and start eating!!

7-Keto, Resveratrol, Green Tea, oh my!

Last night I made a discovery that was super duper exciting to me!  I was doing some research for a coach on my team that is trying to help a young child with Type 1 Diabetes and I discovered that my Gone 4 Good has 7-Keto!  


Yes, I probably should have known this already but I guess it just became more recognizable to me since 7-Keto has become such a buzz in the weight loss industry recently.  


What's all the buzz about anyway?

7-Keto is used to

• increase the metabolism
• improve lean body mass
• build muscle
• enhance memory
• slow aging
• promote thyroid function

Dr. Oz recommended it on his Belly-Blasters in a Bottle show last week. I even wondered why it wasn't in the new XanoLean that we have.


7-Keto is a natural byproduct of the DHEA hormone in our bodies that helps to keep us young. As we get older, these levels drop – this usually starts around 30.  Your metabolism slows down and you gain weight. 

According to Dr. Oz, "7-Keto works to counter this by stimulating the thyroid to permanently raise your metabolism’s set point, or your resting metabolic rate, which is based on your body’s amount of fat and muscle. A lower metabolism means more fat, and a higher metabolism means more muscle. Once 7-Keto raises your metabolic set point, your body’s engines can begin burning faster, resulting in less weight gain and a trimmer belly, especially when combined with diet and exercise."

Gone 4 Good also contains Resveratrol and Green Tea Extract. It's a great product for diabetics and anyone who wants to accelerate their weight loss and target stubborn fat in the belly, hips and thighs!



Gone4Good is designed to:

• Lower the Glycemic Index of foods at mealtime
• Helps reduce the absorption of fats and carbs
• Boosts the metabolism process in the body
• Help diminish hunger
• Improves glucose tolerance
• Support increased lean body mass and help reduce calories
• Helps get rid of stubborn fat

So, if you're like me and looking for a way to safely add 7-Keto to your daily fat-burning regimen, Gone 4 Good is the best way to do it!  

Eat to be Stress-Free

Lake Desoto Farmers' Market, Lake City, FL

Stress can take a toll on your body, your mind and your life. Insomnia, hypertension, headaches, fatigue, and stomach pains are clues that you are under too much stress. Chronic stress can lead to more serious mental disorders such as anxiety and depression as well as physical illness.

A 2010 study by the American Psychological Association found that twenty-nine percent of obese adults reported they experience a great deal of stress. Obese adults are highly likely to report poor eating habits as a result of their stress.

Healthy eating can help combat stress.  A healthy diet should include lots of fruits and vegetables, lean meats, fish and poultry, and low-glycemic (or complex) carbohydrates.  When eating to combat stress, stay away from trans fats, typically found in cakes, margarine and fried foods, salts and added sugars, like those found in sodas and breakfast cereals just to mention a few. 

Low-glycemic carbohydrates are great for combating stress because they release serotonin, a “feel good” chemical in the brain. These are found in leafy, green vegetables as well as whole grain foods. Vitamin C, found in broccoli, green bell pepper, strawberries, kiwis and oranges, also plays a role in combating stress, giving your immune system a boot and helping relieve fatigue.  

When making a decision to incorporate healthier eating habits, consider choosing fresh foods first (then frozen or canned).  Local farmers’ markets or locally owned super markets and produce stands tend to have the freshest in-season items, as well as fresh meats.  There is also a considerable cost savings available when shopping locally.

Local favorites:  Norman’s Roadside Produce in Starke, FL, KCs Produce in Lake City, FL, Lake Desoto Farmers’ Market in Lake City, FL

Nearby favorites:  Ward’s Supermarket, Union Street Farmers’ Market