Tools Blog Weight Loss Education


It's that time of year again.  Oh, why is it so difficult to balance our diet?  The mainstream is constantly throwing candy bar commands at us and the potato chip isle in the grocery store glows with a different light than all the others.  It is so hard to eat and maintain a balanced diet with pressure all around.  And, of course, the Holiday Season is approaching ever so quickly.  It is almost as if the moment we get our bodies and minds on track. Thanksgiving comes rushing around the corner to spoil all the hard work we have accomplished in the past 10 months.  This is the time we must press harder to not budge on non-nutritious foods.

Deep-fried turkey, over creamed mashed potatoes, bacon green bean casserole, glazed carrots, yams, sweet potato pie, and overloaded stuffing steaming form the table and most of us have already gorged ourselves with appetizers of dips, chips, and cheese plates.  Ironically there is never a vegetable tray and if there is it usually is still full at the end of the day.  We must overcome these Holiday temptations and remember this one day of sloth-ness can set a pattern for the entire year if we allow it.

When seeing the arsenal of food over the holidays remember to take your time eating.  It is not a race or competition to see how much or how little we can eat.  Let the body enjoy all the flavors and the longer we span between each bite the sooner our body will be satisfied. 

It is hard enough to balance our diet and maintain a healthy lifestyle throughout the year, but taking 3 or 4 holidays as free days can create a monster for the rest of the 360 days.  We must stay strong in the moment and not let temptations overindulge.  In most cases moderation is the key to everything and sticking by this will prevent a year of distressed eating habits.  Stay strong during these Holidays, stay focused on your goals, and be aware of how you use your free days.

If you have questions about how to stay on track with your diet during the holidays, please contact us at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

The most abundant statement I hear from clients wanting to lose weight is, “but I only eat one meal per day”.     I have the same reaction to each person, “Exactly”!  Being able to eat more and lose weight is always a shock to the average dieter.  Letting natural foods enter the body every 3-6 hours allows the body to utilize what it needs and discard the rest.  The body works in mysterious ways. 

Our bodies are well developed mechanisms that are extremely forgiving.  Most of the time we treat them like demolition vehicles.   We bruise, we break, we cut, we poison, and we even starve them.  If we continue to treat our bodies with limited respect, they will in time shutdown. Food is full of energy we need to continue life and each type of food has a special purpose in the care of our precious mechanisms. 

-          Carbohydrates, such as whole grains, are our main source of energy.  They keep our bodies up and running in a functional manner.

-          Protein rich foods, including; lean meats, beans and tofu help rebuild our muscles by providing amino acids to repair cells.

-          Fat aids in the absorption of fat soluble vitamins, A, D, E, and K. Fat also keeps our bodies well lubricated inside and out. 

-          Fruits and vegetables full of vitamins and minerals carry very specific jobs ranging from improving vision to increasing bone density. 

-          Water has an array of purposes including; transportation of nutrients, lubrication of joints, and excretion of toxins.  Water creates a happy balance for our bodies. 

So, when it comes to skipping meals for weight loss, we must be careful not to destroy the future of our bodies.  Restricting our bodies from the nutrients it needs can create change in how we metabolize food.  Everyone break down food in a different manner based on our genetic makeup, but we can all alter the rate we utilize food by slowing down our metabolism.  Our protective bodies begin to wonder when the next time we will fuel it again.  As a favor to us, our body holds on to every morsel we place in our mouth.  Going long periods of time between meals or skipping meals with the intent of weight loss, our metabolism begins to slow down and our bodies begin to store extra energy to make sure we have enough.  We put our bodies into starvation mode causing us to store extra energy leading to weight gain.  Restricting is not a smart choice in weight loss, and in actuality can be very damaging to the body.

Finding a healthy pattern of eating can aid in positive health results.  Keeping bodies well fueled throughout the day will make our bodies comfortable with using the nutrients and energy it needs and release the rest knowing it will be replenished in 3-6 hours.  The result is increased metabolism and the ability to burn energy more efficiently. 

Summary of restricting for weight loss:

  1. Slows down metabolism
  2. Holds on to extra energy in fear of the next time it will be fed
  3. Resulting in weight gain

Choose to fuel your body well with 3 small to moderate size meals and 2-3 small snacks each day.  Your metabolism will thank you.

saltDo you ever wake up with puffy eyes, swollen like a tick and a wedged ring on your finger?  If so, your diet could be tipping the charts in sodium content.  Sodium is a huge contributor to water retention.  When we retain water our blood volume increases, and when it increases it makes our heart work harder and sometimes faster.  In time, over consumption of sodium can lead to congestive heart failure, liver disease, kidney failure, and even a stroke.  Even though sodium is essential in small amounts, large quantities of sodium can be detrimental to your health.  

The average American diet contains 5,000 to 10,000 mg of sodium per day, when the recommended amount is only 2500mg per day, unless otherwise directed by your physician.  When we hear “SODIUM” we automatically think of table salt.  To put things into perspective, one teaspoon of table salt contains ~2300mg of sodium alone.  That is nearly an entire day’s worth of sodium in one teaspoon.  Sodium can be found naturally in some foods, but usually in small amounts.  What most people do not comprehend is how much sodium is used as preservatives in processed foods, prepared foods, and sweets to maintain shelf life.   Sodium is often overlooked, and should be monitored in everyone’s diet.  Be proactive in preventing disease, check SODIUM on your Nutrition Facts and make it a top priority. 

The sodium content can be found in all foods with a Nutrition Facts label.  Here are some tips to guide you through and assist you in healthy food choices.

  • > 300mg per SERVING is considered a high sodium food
  • 140-300mg per SERVING is considered moderately high in sodium
  • < 140mg per SERVING is a low sodium food
  • < 35mg per SERVING is a very low sodium food
  • Reduced Sodium – 25% less than the original food item (this does not mean it is low sodium)
  • Light or Lite – 50% less sodium than the original food item (this does not mean it is low sodium)
  • Try to choose the lowest sodium food items as often as possible to aid in disease prevention or intervention.

 

You may also check the ingredient list for foods containing sodium.  Below are a few ingredients to lookout for.

  • Monosodium glutamate (MSG)
  • Baking soda
  • Baking powder
  • Disodium phosphate
  • Sodium alginate
  • Sodium nitrate or nitrite

 

Next week, keep your eyes open for, “Carbohydrates: Yes, No, Maybe So” at http://www.genovive.com/index.php/blog.html!

avocadoOver the past two weeks we have discussed the importance of Serving Size and proper Fuel.  As we move through the Nutrition Facts we stumble upon a controversial topic, FAT.  Our society tends to think that fat as “BAD”, and if we eat fat we will become fat!  There have been many different fad diets involving fat, so we started creating foods that are Low Fat, Reduced Fat, and Fat Free.  Eliminating fat from your diet completely will not benefit you in the long run.  Fats are vital to our survival, and without them we would be unable to absorb fat soluble vitamins; A, D, E, K.  These vitamins aid in vision, skin health, strengthen bones/teeth, muscle strength, aids in blood clotting, prevention of inflammation and certain types of disease.  Fat soluble vitamins are essential to a healthy life. 

 

Let’s begin to address the Nutrition Facts and look deeper under TOTAL FAT.  You will find a combination of “healthy” fats (unsaturated fats: monounsaturated, polyunsaturated), and “unhealthy” fats (unsaturated and Trans fats).  When choosing your food of choice, whether it be peanut butter, pasta or beef, remember these Facts about Fats to help guide you. 

 

  1. Saturated fat is a type of fat that comes mainly from animal sources of food, such as; meats, egg, and dairy products.  Saturated fat raises total blood cholesterol and low-density lipoprotein (unhealthy cholesterol) levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type II diabetes (1).  Food consumption lower in saturated fat can better your overall health and wellbeing.  Less than 10% of your total calories should come from saturated fats, so try to limit foods with saturated fat greater than 3 grams per serving. 
  2. Monounsaturated fat is a type of fat found in a variety of foods, including many types of oils.  Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.  Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type II diabetes (1).  When shopping, check your Nutrition Facts for foods high in MUFAs to help fight off heart disease and type II diabetes.
  3. Polyunsaturated Fat is a type of fat found mostly in plant-based foods, such as; avocado, nuts, and seeds.  Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat is omega-3 fatty acids which are especially beneficial to your heart.  Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels (1).  Finding a food with high levels of both MUFAs and PUFAs would be ideal for protecting your heart health.
  4. Trans fat is a type of fat that occurs naturally in some foods, especially foods from animals. Nonetheless, most Trans fats are made during food processing through partial hydrogenation of unsaturated fats (healthy fats), creating the name industrial or synthetic fats. This process creates fats that are easier to cook with and less likely to spoil than naturally occurring oils. Research show that synthetic trans-fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.  Make sure to avoid Trans fats as often as possible.  Nutrition Facts do not have to show a food contains Trans fats if there is less than 0.5 grams per serving, so be sure to check your ingredients for hydrogenated and/or partially hydrogenated oils.

 

Let YOUR genes decide how much fat you should be consuming by indentifying how your body uses fat according to your genetics.  Not everyone metabolizes fat equally, so find out how your body works today with GenoVive.

 

 

Simple guidelines when reading TOTAL FAT on the Nutrition Facts:

  • Greater than 9 grams of fat per serving is considered a high fat food item
  • Between 5 and 9 grams of fat per serving is a moderately high fat food
  • If you see 3-5 grams of fat per serving you are looking at a moderate to low fat food
  • Lastly, less than 3 grams of fat per serving is considered a low fat food item
  • NOTE:  Just because it has >9 grams of fat does not mean it is “BAD” for you.  Check the types of fat it contains before you write it off.

 

 

  1. Dietary fats: Know which types to choose:  When choosing fats, pick unsaturated fat over saturated or trans-fat. Here's how to know the difference. Feb 11, 2011. http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2

 

 

Calories as FuelIt is not uncommon for an American family to zip through a drive through on the way to a child’s sporting event, and scarf down a supersized combo meal with no second thoughts.  The average fast food combo meal has more than 800 calories and some greater than 2000!  An easy rule of thumb to determine your caloric needs is multiply your weight or your desired weight by 10.  Example: 175 pounds x 10 = 1750 calories per day.  Calories throughout the day, add up to give us fuel.

CALORIES, otherwise known as fuel, are units of food energy.  The type and quantity of calories you consume determines the quality and quantity you have to burn. Think of calories as fuel for a car.  Cars need fuel to run and with too little fuel the car will run short, and if using bad fuel it can ruin the vehicle.  Eating whole natural foods is the best way to fuel your body.  Fresh fruits and vegetables, whole grains and lean proteins are essential to run your vehicle appropriately. 

We burn calories through everyday living and active lifestyles.  “Calories in, Calories out” is a phrase often used.  We need calories for energy and we need physical activity for health, so a balance is needed to maintain a healthy weight.  If you are looking to lose or gain weight, you will need at least a 500 calories deficit or increase from your usual daily consumption to lose/gain ~1 pound per week.  It is easy to lose track or get off course, but staying within your calorie range for the day is imperative for a healthy weight.

It's important to remember that you need enough calories (and the right nutrients) to keep your metabolism going and have enough energy to exercise. 

There is no set number of calories to look for on the Nutrition Facts, so understanding what calories are and knowing approximately how many calories you need to maintain a healthy weight is a good place to start.  Fuel your body well.

Continue to checkout Gen-V Blogs for Nutrition Facts, Part 3: Facts about Fats!  You can also follow GenoVive on Tumblr at GenoVive.Tumblr.com

 

This week is National Women’s Health Week.  National Women’s Health Week empowers women to make their health a top priority (1).  

 

Nearly half the world’s population is made up of women.  Think about the amazing women that have impacted your life: your mother, grandmother, sister, wife, etc.  These influential women have molded you into the person you are today.  Without women, humanity would be lost.  Women are responsible for the continuation of human kind; we make the world go round.  We are strong, beautiful, intelligent beings, but statistically speaking, not as healthy as we should be. 

 

An estimated 42 million American women live with heart disease, approximately 9 million have diabetes and nearly 47 million have a body mass index (BMI) greater than 30 (2).  Heart disease is the leading cause of death for women in the United States (3).  In fact, more women die each year from heart disease than men.  Women also hold the highest percentage of overweight and obesity in the US.  Heart disease, type II diabetes, and obesity are all preventable diseases, yet our numbers continue to escalate.  We need to become more aware of what we put in our bodies.  For instance, a simple dish, such as Caesar salad, thought to be healthy.  As the creamy Caesar dressing enters your mouth and begins the digestion process, the carbohydrates are quickly absorbed.  The sodium will then release into the body causing a rise in blood pressure.  As the food travels to the stomach, fat will begin to breakdown and enter the blood stream.   Once fat has entered the blood stream it can either be stored as energy, or can become a culprit of heart disease.  If we do not utilize our stored fat, we will begin to gain unwanted weight.  This can lead to obesity which can then lead to type II diabetes.  It is a vicious cycle, so choosing your meals wisely is vital to living a healthy life.

 

Lack of physical activity and poor eating habits are top contributors to an increased risk of disease.  We need to honor our health and decrease the prevalence of preventable disease.   Let’s make a change!  Women need to make health their TOP priority, not just for this week, but forever.  Without change women will continue to hold the first place trophy for diseases, such as; obesity and heart disease.  I don’t know about you, but I would prefer better statistics than we currently display.  Empower women to take action, “It’s YOUR Time”!  With increased awareness, proper education, and adequate tools we can start an upward climb towards healthier living.  Let’s take a stand for our health.

 

Here are some tools to utilize for healthier living

  • Eat a variety of foods daily:
    • 2+ servings of fruits, 3+ servings of vegetables
    • Choose whole grains over refined
    • Low fat dairy
    • Lean meats/proteins
    • Small amounts of unsaturated fats, and limit saturated fats
    • Eat breakfast daily to start your metabolism
    • Choose small to medium portions of food
    • Choose clean foods free from antibiotics, hormones, preservatives, artificial sweeteners and synthetic dyes
    • Eat at least 25-35 grams of fiber each day
    • When cooking or dining out choose bake, broil, grill, microwave, steam, or boil foods
      • Limit deep fried foods
      • Pay attention to your hunger signals.  Eat when you are hungry, stop when you are satisfied
      • Be active each day 
        • Aim for 30-60+minutes most days of the week (>5days)
        • Stay hydrated
        • Get regular checkups and preventive screenings
        • Obtain adequate sleep (7- 9 hours per night)
        • Smoking cessation
        • Find ways to manage your stress

 

If you need assistance with weight loss, or are looking for customized meal plans and exercise programs, order your weight management DNA test kit from GenoVive today.

For more information visit: http://www.genovive.com/

 

 

  1.  http://www.womenshealth.gov/whw/woman-challenge/
  2.  http://www.pamf.org/   
  3.  http://www.womenheart.org/

portion sizeCurrently, more than 67% of Americans are overweight and greater than 34% are obese.  Nutrition related illnesses have become epidemics.  Large portion sizes remain a leading contributor to our heavy lifestyles.  Portion distortion is an inaccurate image of what a serving size should be.  We have stretched our portions so far from reality it’s like looking though a magnifying glass. 

 

In our society we want our money’s worth, especially when it comes to food.  The expected visual consists of towering food, spilling over the edge of our plates.  The advertising companies persuade our minds into believing we need more food, but our bodies relay a different message.  A factor we don’t realize is the amount of money we will soon be spending on insurance and hospital bills, if we don’t already.  The cost of healthcare is high, yet we are still gorging ourselves full of food sending us straight into a healthcare crisis.  The leading causes of death in the US, such as; obesity, heart disease, type II diabetes, and certain types of cancer can be preventable, but we must start by understanding portion control.  With proper diet and exercise, we could gain control over this outbreak. 

 

Our portions have evolved over the past 100 years.  They have grown in size, increased in calories, fat, and sodium.  We have supersized every avenue of food.   If you go to a restaurant and order a 12 oz. steak, you are getting 3-4 servings of meat.  Order a bowl of pasta from an Italian restaurant, and you are looking at roughly 6 portions of starch.  If you stop by an ice cream shop, and order a small cone with 2 scoops you are consuming around 4 servings of ice cream.  We see these portion distortions at restaurants, grocery stores, and even family meals.  When a personal pan pizza has enough to feed 2 or 3 people, we should be alarmed.  If we were served a true portion of food it would not satisfy the eye or the stomach.  By changing the way we look at portions, it will become acceptable to our individual nature.  It might take longer for some individuals, because the human body has different approaches to how we metabolize food.  These limitations need to be met, or the endless downward spiral of overweight and obesity will increase the death toll of humanity.

 

How much is enough?  Serving sizes vary from food group to food group.  It is recommended, depending on your genetic makeup, to consume 2-4 servings of fruit, 3-5 servings of non-starchy vegetables, 2-3 servings of low fat dairy, choose whole grains over refined grains, eat lean protein, and use fat sparingly.  Here are some quick tips for measuring a proper portion.

  • Starch or grains = ½ cup
  • Fruit = one piece, ½ cup fresh, or ¼ cup dried
  • Vegetables = ½ cup cooked or 1 cup raw
  • Dairy = 8 oz. of milk, 6 oz. of yogurt, one slice of cheese or 1oz. of cheese
  • Protein = ~3-4 oz.
  • Fat = use sparingly

 

So what does this look like?  Learning to eyeball correct portions of food will benefit your health.  Start with measuring your portions.  Note what a true portion looks like on a plate.  Try not to let portion distortion enter your mind.  Once you have measured your food for a week, try to guess the correct portion, then measure to check your judgment.  It will soon become second nature. 

Visuals:

  • 1 cup = size of a baseball
  • ¾ cup = tennis ball
  • ½ cup = computer mouse
  • ¼ cup = size of one egg
  • 3 oz. of meat = deck of cards
  • 3-4 oz. of fish = check book
  • 2 tablespoons = ping pong ball
  • When dining out, order a to-go box with your meal.  When your meal comes, place ½ your meal in the to-go box, then begin eating.
  • Use the same size plate, bowl, cup, and serving spoon. This will make it easier to eyeball your portions.
  • Measure, measure, measure.

 

The true question is how do we peel ourselves away from this lifestyle?  If you are struggling with your weight, you can start by making a commitment to yourself.  Food is for fuel and enjoyment, but too much food can cause your health to suffer.  Once you get the distortion out of your mind, you will be able to portion food appropriately and hopefully it will lead to a healthy life free from disease.  The more we continue to live with portion distortion the higher our overweight rate will rise.  Be committed to your health and make the change today.  Portion control is crucial to eating a healthy well-balanced diet.  

 

This blog has provided you with general guideline to healthy eating and weight loss.  If you want a more specific meal plan based on your genetic profile, try a DNA test from GenoVive.

As Americans, we want things bigger, brighter, bolder, better.  We want everything to stand out amongst the crowd.  We strive for perfection, even when we know perfection is unobtainable.  We have brought this mentality into our food industry.  Stop and look at the brightly colored food stored at our grocery stores.  Electric pineapples, bloodshot meats, neon candies, and florescent cereals.  When we walk through and pick up a vibrant orange or a juicy red steak, are we getting just that, or are we really eating synthetic dye or artificial food coloring? 

The visual appeal of food seems to determine the price these days. The more eye appeal, the higher the dollar.  Should we be worried that our food looks like it jumped out of a High Definition Television?  The Florida Department of Citrus confirmed that Red Dye No. 2 is allowed, and used, early in the citrus season when the fall nights aren't as cold as necessary to develop the desired orange color (1).  Why are we doing this to our natural food source?

What are these synthetic food enhancers?  Artificial food coloring consists of chemicals used to add color to food; it is often added to processed foods, drinks, and condiments. Manufacturers add dye to add color to colorless foods, enhance colors, avoid color loss due to environmental elements, provide consistency when there are variations in the coloring of the food, and add color to "fun" foods.  Food colorings are used to maintain or improve the appearance of the food (2). 

Artificial coloring has been linked to hyperactivity, changes in metabolism, and even more serious conditions.   Yet we still allow this synthetic product to be placed into our food and our children’s food.  Europe has banned artificial dyes because they have been linked to behavioral issues.  Dr. David Wallinga, from the Institute for Agriculture and Trade Policy, stated he believes that the science is there for customers to be concerned, saying that the dyes mess with metabolism.  He also added that yellow dyes deplete zinc levels enough in some kids to cause hyperactivity and some of the dyes include petroleum products, which he says have been shown to increase the risk for cancer.  Here we are, aware, and still allowing them to be in the majority of our food sources. 

Even as a dietitian we are taught that food is “REAL” food.  Food that is natural, free from preservatives, antibiotics, hormones, artificial dyes and sweeteners.  We assume the food we purchase, is “REAL” food.  But it is challenging to find “REAL” food in the US today.  Food that has not been altered with chemicals or artificial products. 

We know it can be challenging to navigate food labels.  Which is why GenoVive is dedicated to providing you with the best quality all-natural foods, free of artificial colors, flavors, and preservatives.  It’s real food to provide the fuel you need for successful weight loss.

Artificial food dyes are found in thousands of food products. It is going to be challenging to eliminate them, but one way to start is to empower yourself with knowledge.  We have other sources to color and enhance our food, such as; caramel coloring, beet juice, and saffron.  Yet, we choose not to utilize our natural color sources.  As a dietitian, I would like to challenge you to read your nutrition facts and ingredient list.  When choosing your food, remember to choose natural, no preservatives, minimally processed, antibiotic/hormone free meats, food free from artificial dyes and sweeteners.  Choose “REAL” food, not the material we have created for the sole purpose of marketing and money.  By understanding the nutrition facts and ingredient list you have taken another step towards a healthier life.  If you can read, understand, and recognize each word as a “REAL” food source and not a chemical or artificial additive, then that food should be safe.  If you read the ingredients and you can’t get through the first half of the list, I would advise you to put it back on the shelf.  The question will arise, what about produce?  We will not know until they start labeling it. 

My tips to you are:  buy local, organic, grow your own, or know where your food came from, ask questions, it never hurts, and take charge of your health.  Pay attention to the food you put into your body and your families bodies. 

Food is for fuel, and if we are using artificial fuel, our bodies will not run as efficiently.  We need “REAL” natural foods, so choose wisely.

Natural food colorings:

  • Annatto (E160b), a reddish-orange color made from the seed of the achiote.
  • Chlorophyllin (E140), a green color made from chlorella algae
  • Betanin (E162) extracted from beets
  • Turmeric (curcuminoids, E100)
  • Saffron (carotenoids, E160a)
  • Paprika (E160c)
  • Lycopene (E160d)
  • Elderberry juice

 

Ingredients to avoid:

  • FD&C Blue No. 1 – Brilliant Blue (dye and lake)
  • FD&C Blue No. 2 – Indigotine (dye and lake)
  • FD&C Green No. 3 – Fast Green (dye and lake)
  • FD&C Red No. 3 – Erythrosine (dye)
  • FD&C Red No. 40 – Allura Red (dye and lake)
  • FD&C Yellow No. 5 – Tartrazine (dye and lake)
  • FD&C Yellow No. 6 – Sunset Yellow (dye and lake)

 

References:

  1. Florida Department of Citrus - University of Florida, Evaluation of Mechanical Damage to Citrus (http://irrec.ifas.ufl.edu/flcitrus/pdfs/short_course_and_workshop/fresh_citrus_quality/Ismail-Evaluation_of_Mechanical_Damage_High.pdf).
  2. Food Ingredients and Colors:  International Food Information Council (IFIC) and
    U.S. Food and Drug Administration, November 2004; revised April 2010 (www.fda.gov)

 

Each morning the coffee pot pulls millions of Americans from the bed and into their kitchens.  This is usually followed up by a mid-morning soda, one for lunch, and why not one in the afternoon.  We have replaced water, nutrient dense beverages, such as milk, and the most important meal of the day with high caffeine and empty calories.

 Is dehydration becoming an epidemic?  We have thousands of items to choose from and normally, water is rarely chosen.  Consuming water has many purposes, including; transporting nutrients in the blood to working muscles and carrying away metabolic by-products such carbon dioxide and lactic acid.  Water can also play a key role in the digestion of food.   What happened to all the water fountains?  Most likely, a soda machine has replaced the age of water fountains.  Even gas stations kept the word "fountain" in their promotion of fountain sodas.  Fountain must be one of those thirst quenching words. 

Other thirst quenching advertisement comes from that of sports drinks.  There are times when high intensity athletes, such as marathon runners, need the fuel of a sports drink.  Unfortunately, most of us use sports drinks for their flavor and sugary enjoyment.  Although, a sports drink will hydrate the body and is always the smarter choice over a soda. We must remember moderation is key. 

Most of us do not get the 8 cups of water a day and probably half of us don’t get 4 cups. Drinking dark soda delivers a double whammy.  One is dehydration and the other is phosphoric acid.  Phosphoric acid from dark soda pulls the calcium from our bones and puts us at risk for osteoporosis. Research shows that women consuming 3 or more dark sodas per day had almost 4% lower bone mineral density in the hip.  Our bodies were not meant for the elusive impact of the dark soda products.  It is a threat upon human hydration and what is supposed to be consumed.  We should not ingest the chemical components and additional additives from our endless supply of fast refreshments.  It disgusts me to know friends drink what other friends use as car battery cleaner.  These dark sodas must not be our source of nourishment or more problems shall persist. 

 As a country, community, and family we must pause to take a drink of water and feel the hydration form.  Our addictions to soda and coffee have triggered a new epidemic of dehydration.  I think keeping a metal water container close to your side throughout the day is one way of solving the issue.  Avoid gas stations and convenience stores except to get gas is a good tip, since rarely anything nutritious comes from the inside of a gas station.  I am not sure if we have the power to fully overcome dehydration, but being aware can change our thirst.

 Signs of dehydration:

  • Dark Urine
  • Muscle cramping
  • Nausea, vomiting
  • Headache, dizziness
  • Confusion, disorientation
  • Weakness, reduced performance
  • Inability to concentrate
  • Irrational behavior

References

1.  Soda and Osteoporosis: Is There a connection? By Gina Shaw. (2007). Retrieved July 2011, from http://www.webmd.com/osteoporosis/features/soda-osteoporosis?page=2

Jenny’s breakfast was wearing off and the thought of lunch was further than she knew.  She could feel her hunger pangs coming on strong.  On short notice, she was called into a lunch meeting with no lunch; this is when she accepted the fact she wouldn’t eat till home.  What she didn’t realize is her body was at risk for hypoglycemia, also known as low blood sugar.  Hypoglycemia occurs when your blood sugar is used up too quickly, it is released into the bloodstream too slowly, or too much insulin is released into the bloodstream.  In Jenny’s case, she had already used her glucose (blood sugar) from breakfast and was unable to refuel her body. 

 On Jenny’s ride home from work she could feel her body shaking and her head pounding.  With her hunger pangs growing intensely, she knew that missing lunch was not the best choice.  Skipping meals is a huge contributor to low blood sugar levels and overeating.  Some symptoms of low blood sugar include blurred vision, feelings of nervousness, headaches, unclear thinking, but most of all feelings of aggression.

 As Jenny walked in from her long day at work all she could think about was food.  She headed straight for the kitchen to eat.  Her husband tried to welcome her and she lashed out at him for leaving his shoes by the door.  Her children tried to hug her but all she could do was yell at them for not working on their homework.  After eating, her feelings of anxiety and shaky hands started to subside.  She sat down next to her husband on the couch.  She recapped what happened in the short period of time she had been home, and realized how angry and aggressive she was towards her family for an unknown reason. 

Hypoglycemia can come on very rapidly or gradually depending on your body, medical conditions, and meal patterns.  Skipping meals, waiting to eat your meal, exercising more, and drinking alcohol can contribute to low blood sugar levels.  To avoid hypoglycemia, and avoid hunger wars altogether, we must develop a healthy pattern of eating.    

Healthy eating patterns may consist of 3 small to medium meals along with a few daily snacks to avoid low blood sugar.  Try not to go more than 3-5 hours between meals and snacks.  Everyone is unique, so pay close attention to your body’s signs and symptoms of hypoglycemia.  Carbohydrates are our main energy source and are found in whole grains/cereal/bread/pasta, starchy vegetables/dried beans, fruit, and dairy products.  Carbohydrates help improve our blood sugar levels while proteins and fats help stabilize blood sugar in the body.  Eating a variety of foods is very important to maintain a healthy diet. 

 Next time you feel anxious or cranky, take a step back and ask yourself, “Am I really angry or am I just hungry”?

 

 References:

1. American Diabetes Association. Standards of medical care in diabetes--2011.

2. Hypoglycemia. (2011). Retrieved September 2011, from http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001423/

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Upon immediate glance the connection between losing weight and getting enough sleep isn’t clear. Sleeping and eating are two different biological functions. We need both to survive, but on the surface the two don’t seem linked in any way. When you look deeper, like many scientists have, there is a very strong connection between how much sleep we get and how big our appetites are. It turns out that the less sleep you get the hungrier you are when awake. This is why getting plenty of sleep on a DNA diet is essential for success.

A recent study by the Neuroscience Department at the University of Uppsala showed that lack of sleep makes the brain hungry. Specifically, the study showed that a specific region of the brain that contributes to a person’s appetite sensation is more activated in response to food images after one night of sleep loss than after one night of normal sleep. This has serious implications for people looking to lose weight on their home delivered meal program. The more a person is enticed by food the more likely they are to cheat and cheat more often.  The only way to combat this is to make sure to get a good solid 7 to 8 hours of sleep per night.

Getting enough sleep can be difficult for some people, either due to a busy schedule or from the break in routine that comes from starting a DNA diet. Good sleep patterns depend on stability and a solid routine. The healthiest and most preferred method to getting good sleep is to develop a consistent nightly schedule in which you go to bed at the same time in a darkened and quiet room. Many people like to watch TV as they fall asleep, but such noise can be a detriment to deep sleep patterns. If you find yourself having difficulty falling asleep after using this recommendation, contact a doctor. They may be able to help you find a healthy and natural way to get enough sleep and lose weight successfully.

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One of the primary ideals of capitalism is the ability of consumers to make choices. This ideal has diffused into a variety of different aspects of life, but none in a more pervasive way than in the food industry. People from only one hundred years ago would be amazed by the amount  of choice available in an ordinary supermarket. Consumers are able to choose between large varieties of beef, pork, cereals, oats, frozen dinners, sugar laced sweets, soft drinks and high fat high sugar pastries.

We have been taught from early ages to value choice, but sometimes choice can be our enemy when it comes to weight loss. With almost every product claiming to be healthy in one way or another, we cannot rely on advertising or product labeling to really know what is good for us. Navigating the aisles has become a minefield of products that are anything but healthy. Many can have the complete opposite effects of what we are looking for on a diet. It’s practically impossible to make the right decision in the grocery stores without really knowing what you’re doing with reading nutrition facts and ingredient labels.

Thankfully, the grocery store is not the only option available for food when it comes to dieting. A DNA diet like the one offered through GenoVive offers a home delivered meal program that provides just the right foods in the right portions to help any individual lose weight. What is taken away when it comes to choice is given back in spades through better health, better quality and better results with GenoVive’s all natural foods. GenoVive’s carefully calculated meal program is a teaching tool that helps you learn what to eat, and how much to eat through repetition and developing new tastes for healthier foods over time. Most people on the program will quickly forget about missing choices when they taste the food and start to feel a difference in how great they feel each day.

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What do you think of when you hear “DNA”?

You DNA is more than just a means of identification – it’s like an instruction manual that tells your body how to create all of its cells which have different functions.  It’s the key to learning how your body works as an individual.  Then you can work with your body’s needs, following a set of instructions made to help you lose weight.

From setting up a new computer to building a piece of furniture – an instruction manual can be difficult to figure out if you’ve never done that task before.  You need help to figure out the instructions and have the right tools on hand to finish the project.

GenoVive helps you understand your DNA – your body’s instruction manual -  and provides you with the right tools to lose weight more effectively.

Different genes have different functions.  Your genes determine your outward physical traits like hair color and eye color, but they play a vital role in your metabolism as well.  As individuals, we have different variations of genes that provide valuable insight on how your body reacts to the carbohydrates, fats and proteins in your diet.

For example, different variants of a certain gene can indicate how readily your body stores fat or how efficiently it processes carbohydrates.  For you these variants may be different than your friends and even people in your family.  GenoVive has carefully selected a series of genes that when put together in our profile, will give us a thorough view of how your body metabolizes different macronutrients (fats, carbohydrates and proteins) and how it responds to exercise. 

Your GenoVive profile report identifies your body’s macronutrient needs – the right percentages of fats, carbohydrates and proteins and the right level of exercise for you to lose weight more efficiently, and learn to eat to work with your body’s needs for long term health.

So now that GenoVive has put together the right instruction manual for you, based on your DNA – you need the right tools to put that plan into action.  Take a look at what’s included in your GenoVive tool box.

All-natural home delivered meals

6 days per week of everything you need to eat: breakfast, lunch, dinner and 2 snacks per day in convenient daily meal kits.  You’ll get the right balance of fats, carbohydrates and proteins each day according to your genetic profile.  There are no artificial preservatives, additives, flavors or colors in our foods and all of the meat sources are hormone and antibiotic free.  We’ve taken the “noise” out of your foods and removed any substances that could disrupt how your genes function.  And by using only all-natural ingredients, your body can more efficiently metabolize what you eat without having to process unnecessary substances.  What you will taste is all of the delicious natural flavors of our specially designed menus which you can take with you to work in shelf stable packaging.

The meals are a tool designed to help you re-learn how to eat what’s best for your body’s needs.  More than just portion control, you’ll get in the habit of eating the combinations of foods that are right for your meal program.  Your palate will change over time and you’ll start to crave the same types of healthy natural foods in your GenoVive customized program.

Premium Nutritional Supplements

The variety of supplements available at your local grocery store can be overwhelming.  GenoVive has taken out the guess work by providing you with top quality supplements to support healthy weight loss.  You will get a multi-vitamin and mineral supplement that complements the nutrients in your foods.   GenoVive also provides an omega-3 supplement that’s sourced from food quality calamari (squid) and has a 2.5 to 1 ratio of DHA to EPA.  Omega-3 is important to help maintain healthy cell membranes and help prevent inflammation in the body.  GenoVive’s probiotic supplement also includes a digestive enzyme blend which helps your body adjust to your new diet.  Probiotics are the beneficial bacteria in your digestive system and we want to make sure you are getting enough each day to keep your system healthy.

Exercise

Like brushing your teeth, exercise is something your body needs on a regular basis for good health. Your genetic profile also tells us about the level of intensity you need to achieve calorie burning results.  There are certain gene variants that reveal if you respond well to moderate intensity exercise or that you need more vigorous intensity exercise to assist in weight loss.  Our online exercise video programs are designed to help you learn the types of exercises you can do at home or at a gym, to help you build muscle (where your calorie burning furnaces are located) as you lose body fat.

Support

When you have questions along the way, you can turn to GenoVive for support with our online community, blogs and discussion forums designed to keep you motivated.

 

With a customized “instruction manual” that’s based on your DNA, and the right tools – GenoVive has everything you need to build a healthier new you.  It’s time to take the first step and get started today.

 

Every dieter seems to have that one food in their lives that remains their one eternal weakness. For some it is sweet things like cookies, ice cream and chocolate. For others it is the salty snacks like chips and other snack foods. Whatever the food may be, it represents an item that can have the power to completely change whether or not we stay successful on a diet. Giving into binging on our favorite foods can deflate our egos and make us feel helpless in the presence of items we crave.

The key to fighting food cravings is to stay occupied with more interesting activities. These activities can be almost anything: reading, playing sports, games or any other hobbies that can take up your interest. If you are too busy having fun and being productive than you won’t have the time to constantly fulfill your food cravings whenever they pop up. Sitting around watching TV or otherwise being bored makes it far too easy to give into cravings.

Staying occupied and busy may work most of the time, but sometimes a craving just becomes too strong. In these situations, it’s a good idea to find healthy substitutes for your favorite foods. The Genovive home delivered meal program has a ton of snacks and meals that are much healthier versions of foods people crave every day. It also has many healthy snacks that would be a perfect substitute for satisfying your cravings. Almost any food craving you can get has a healthy substitute out on the market, you just need to look.

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The experience of being fat or thin is more than just physical; how we perceive our own body mentally affects how we feel and how we act day after day. We've probably all met people who have had warped perceptions of their own weight: thin people who thought they were fat and significantly overweight people who didn't realize how unhealthy they were becoming. Mirrors often reflect what we want to see or what we think we are rather than reality. A successful dieter will have the ability to tell that they need the lose weight yet still maintain the confidence that they can become thin.

Having a positive body image is a very important aspect of dieting. Confidence in one’s own ability to succeed is essential staying on track with your meal and exercise programs. The ability to see yourself at your goal weight corresponds with the will power needed to accomplish weight loss. Someone with a negative perception of their own body is at risk of perpetuating the negative cycle of weight gain through constant thoughts of inadequacy and an inability to control eating.

Maintaining a healthy life style after losing weight is essential to keeping the weight off. A positive body image will encourage you to stay fit and healthy through the long haul by keeping up with a healthy natural diet and regular exercise. Much of the reason that people regain they weight they have lost is that they return to old bad habits and a negative image of themselves. Keeping a positive body image is all about being positive in general.  This is not necessarily an easy thing to do, but developing interests, hobbies and generally trying to better yourself goes a long way.

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The most common measurement for determining success on a diet is amount of weight lost, but is this the most important measurement? Let’s take a look at it this way. What is your primary reason for wanting to go on a diet? Is it to look better, be healthier and feel better, or is it to weigh less? Being healthier, fitter and happier all involve losing weight but it is not necessarily the most motivating factor for maintaining confidence in a diet.

There are other ways you can measure success on a diet that may help you stay motivated beyond a mere number. One of the most satisfying signs of weight loss is being able to go down a size in clothes. Being able to fit into clothes from the past or new items in a smaller size can be an exhilarating experience for a dieter. It’s not uncommon to find people who have just lost a lot of weight constantly trying on clothes and looking how good they look in the mirror. After all, one of the more important reasons people choose to lose weight is to look good. Even going down one dress or pant size can be a powerful motivator to keep going.

Dieters looking to gain muscle and get stronger often measure their success by strength and body fat. In fact, body fat measurement is an important measurement for doctors, as the amount of body fat is an important factor for health. The reason that weight is used more often than body fat percentage is that weight is much easier to measure. There are some scales that claim to measure body fat, but they are really just performing a calculation based on your height and weight and don’t account for people who have abnormal amounts of muscle mass. If you’re eating right and exercising during your weight loss process, you may be losing fat but gaining muscle which can be misleading when looking at a scale.  A simple tape measure to record your waist and hip measurements can be helpful as well as measuring how your clothes fit.

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Scientific involvement with weight loss issues stems back to the early 50's when scientists Watson and Crick discovered the structure of DNA. Their discovery paved the way for other scientists to study the effects genes have on development and physiology, and within the past decade, have led to great discoveries about how genes affect the body when it comes to nutrition intake. This specific field of study, Nutrigenetics, is finding out the ways that genes effect how the body processes certain nutrients. By taking the information found through nutrigenetics and applying it to weight loss, DNA diet companies like Genovive are developing comprehensive diet and exercise plans that are proving to be an effective way for people to lose weight.

DNA diets focus on the two most important aspects of successful weight loss: nutrition intake and exercise. The first step of a DNA diet is to analyze the client’s genetic code through a take at home test kit. Typically someone will swab in the inside of their mouth and send in the sample to a lab. The lab will analyze the DNA and then they will develop a proper nutrition balance for the customer. This balance between carbohydrates, protein and fat will probably be different than what you might find in ordinary one size fits all diets. This is because the guiding principle behind nutrigenetics is that people's body's react differently to nutrition intake. A good macronutrient balance for one person may not work as well for another.

DNA diets also develop personal exercise plans as part of their comprehensive weight loss solution. Personalized exercise plans are more effective for losing weight the same way customized nutrition plans are because not all of us are suited for the same type and intensity of exercise at the same time. A custom exercise plan can be catered to people who are very experienced with athletics as well as those who haven't walked further than their car in years. These exercise plans benefit both the heart and muscles which allows for maximum weight loss.

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One of the most commonly asked questions by new dieters is whether or not drinking alcohol will affect their ability to lose weight. The short answer is yes, but with many different caveats. Alcohol does contain calories; in fact it contains 7 calories per gram, second only to fat. But alcohol is not absorbed and used in the body the same way that the other macro nutrients are. Alcohol consumption has almost no effect on satiating hunger, essentially making them empty calories. Alcohol calories also have very little nutritional value, and can cause a wide variety of health problems when consumed heavily.

Many studies have shown that moderate alcohol consumption (1 oz for women and 2 oz for men) can be beneficial to health. Consumption, especially of red wine, at this level has shown to reduce the risk of heart disease. Drinking more than this amount quickly destroys any positive benefits that alcohol has however, and can lead to tons of health complications, the least of which is excessive weight gain. Being on a diet doesn’t mean that you have to abstain from alcohol completely. The key is to drink in strict moderation.

Alcohol also has the indirect effect of causing weight gain. When people drink alcohol, their inhibitions and judgment are lowered. What may have seemed like a bad eating choice while sober may be very appealing and even irresistible to someone who is inebriated. It’s also harder to keep track of what you are eating in situations where alcohol is being drunk: like at parties, bars or other social gatherings. You may have had the will power to avoid that rich piece of chocolate cake while sober, but with a little liquor you might go for it every time. A once in a while cheat drink night and meal might not hurt a diet too much, but regular consumption of alcohol is something to watch if you’re serious about losing weight.  That’s why GenoVive recommends limiting alcohol to one night per week or your “free day” when starting your new weight loss program.

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In scientific terms, a calorie is the amount of energy needed to raise 1 gram of water by 1 degree Celsius. In the dietary world, the calorie represented on nutrition labels is really a kilocalorie, meaning it has enough energy to raise 1 kilogram of water 1 degree Celsius. These scientific principles don’t have a lot of meaning for someone reading a nutrition label. When we think about a calorie we should merely think of it as a unit of energy, and not worry about the details involved in calculating specific calorie measurements.

Calories come from the three macro nutrient sources: protein, carbohydrates and fat.  Fat contains the most calories per gram while carbohydrates contain the least. This is why most diets encourage very little consumption of fat, because it adds a lot of calories to food without adding a lot of substantive weight. Alcohol also contains calories, which is why people can gain quite a bit of weight from excessive alcohol consumption. Calories from different sources are also metabolized by the body in different ways, which is why a DNA diet creates customized macronutrient balances in their home delivered meals for more effective weight loss.

All calories are not created equal when it comes to dieting. For example, there is the same amount of calories in a candy bar as there is in a few apples, but most people are aware that the apples are a much healthier choice than the candy. This is because the apple contains calories that are much more useful to the body, calories that are loaded with fiber and nutrients that help maintain the body and satiate hunger. A few apples will also be much more filling than a candy bar even though they have the same calories.

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There’s nothing wrong with enjoying a good meal, but when we start using the enjoyment of eating in place of other pleasurable activities, things can get out of hand. The way we look at food often has a very strong correlation to whether or not we are overweight. People who view food as fuel and only eat enough to satiate their hunger are typically a normal weight, while people who eat compulsively as a form of pleasure tend to over consume and become overweight. Over eating this way can be caused by depression or even just being bored.

Filling in emotional gaps or boredom with food is a recipe for weight gain. People who do this end up developing an addiction to over eating that is very similar to a drug addict’s addiction to narcotics. Pleasure receptors in our bodies end up getting cross wired with the consumption of excess amounts of food. People with this addiction end up feeling like the only way they can get pleasure is if they over eat. But the reality behind the addiction is a lot of negative emotion and bad health, leading to a drastic reduction in the amount of pleasure received overall.

A DNA diet with home delivered meals is a great first step to overcoming this kind of destructive behavior. A customized diet plan can help instill positive eating habits and exercise routines that help lay down the ground work for permanent health when it comes to eating. Emotionally, however, the problem may still be lying dormant. People who eat because they are bored should look into joining clubs or developing hobbies  to make a more productive use of their leisure time. People who eat because they are depressed, however, need a more professional solution that may involve therapists or counselors.

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Reducing calorie intake is important to losing weight, but it is not the only important thing. A major component of losing weight and staying healthy is eating the right kind of foods, foods that are free from artificial chemicals and are as close to nature as possible. Below is a list of each macronutrient group and the way that our DNA diet makes it so each group contains the healthiest possible ingredients that will be effective for weight loss.

Carbohydrates – sources for carbohydrates feature whole grains that are high in fiber and have a low glycemic index.  Foods with a low glycemic index break down less quickly during digestion and do not spike blood sugar levels the same way high glycemic index foods do. This is good for making people feel more satiated. High fiber is great for digestion and also helps people feel fuller without increasing the amount of calories consumed.

Protein – sources of protein come from lean hormone and antibiotic free meats, poultry and fish. Lean meats are a good source of protein because their reduced fat levels mean a decrease in calories consumed altogether. Protein sources are free from artificial chemicals not only because they can have adverse health effects, but because all natural meats free of chemicals have a much better taste.

Fat – sources of fat are rich in monounsaturated fat, such as olive oil and Omega 3 fatty acids. Omega 3s are essential for metabolic functioning and can provide a wide variety of health benefits. Omega 3s are primarily found in fish but there are various other sources. Olive oil has a great flavor profile and can be used in a wide variety of recipes.

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Dietary Minerals are the compounds that are required for the body to complete its many processes effectively.  Most of these dietary minerals come from the food we eat but since a lot of us lack the complete dietary spectrum many supplements are available to take.  If you take a look at this list you can find a basic list of dietary minerals that contribute to weight loss!

-          Chlorides, such as common salt are a major factor in the production of digestive juices, and are vital to nerve and cell function.

-          Calcium is well known to be necessary for strong bones and teeth but it’s also essential in blood clotting, nervous and hormone functions

-          Iron is principally used to transport oxygen around the body in the blood and is also essential for cell growth.

-          Iodine is only needed in small amounts but is vital in the processes regulating body temperature, growth and metabolism.

-          Magnesium forms a large part of the bones but is present throughout the body helping muscles to work, aiding the immune system, allowing nerve function and helping control the heart rhythm.

-          Copper is essential for building blood vessels, tendons and cartilage, it is needed for bones and it is important in processing iron.

-          Zinc is also used in many chemical reactions in the body, it is necessary for growth and a healthy immune system, and it is largely responsible for our sense of smell and taste.

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Thermogenesis in a nutshell is the scientific term for heat production.  When we eat our body temperature rises and produces an increase in the rate of our metabolic activity which really means it speed sup our metabolism.  Protein, Carbohydrates, and Fat all produce a different and unique effect of thermogenesis and thus a ratio of the three that produces the most heat means your body will burn more calories off as heat.  Carbohydrates and proteins create the greatest effect on thermogenesis and the greatest metabolic reactions.

When we eat protein up to one-fifth of its energy is wasted as heat. Carbohydrate consumption also causes thermogenesis; between 10 and 15 % is used up from heat production. If you ate a meal composed of mainly protein and carbohydrates you would have a combined “energy loss” of around 15 percent! If you ate 100 calories from protein and carbohydrates around 15 calories would be lost through heat.

On the other hand, fat produces a very small thermic effect, as little as 3 percent of its energy is lost through heat production. If you ate 100 calories as fat only 3 calories will be burned off as heat. This is another benefit to eating low fat style when trying to lose weight.

The 60 – 20 – 20 ratio helps produce a high rate of thermogenesis if this ratio is roughly applied to every meal. The 60 – 20 – 20 ratio is also a simple and easy one to remember. It does not have to be strict and accurate as long as it is around those figures, for example if it went to 58 – 24 – 18 for carbohydrates, protein and fats respectively then this would still be fine. To help achieve this macronutrient ratio in a much more practical manner then use the following idea:

Make sure each meal contains about two-thirds as a carbohydrate source and one-third as a protein source. The fat amount will automatically fill in somewhere between 15 – 25 percent which will still be fine.

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It’s hard not to feel some amount of shame from being overweight. We are barraged on a daily basis with media images of skinny people and told on a consistent basis that being thin is better. Sure, being thin is healthier, but many people place a value judgment on a person according to their weight. It’s difficult in an environment like this not to feel inadequate as a human being if you happen to be overweight.  People do not consciously choose to have excess weight on their bodies, the problem is biological, not one of character. A diet that focuses on the science of weight loss recognizes this and attempts to find biological solutions to the problem rather than issues revolving around will power and effort.

The rates of obesity in the United States have been steadily rising within the past few decades. This is not because all of these people have suddenly become weak willed and lazy. It is a comprehensive problem within the American diet, which is filled with chemicals, sweeteners, preservatives and hormones. A proper diet should contain all natural foods free from these chemicals with a proper balance of proteins, carbohydrates and fats.  But this is often a lost concept amongst most of the American public because of the barrage of big food advertising on television and magazines.

People are often overweight because of systemic issues in our food economy, not individual character. However, this is no reason to feel trapped within the system. There are ways to break out of the unhealthy food culture, lose weight, and still feel satisfied. The solution comes from knowledge and science: knowledge about what foods and exercise are good for you and the willingness to let scientifically structured diet plans show you the way to successful weight loss.  You should not blame yourself for being overweight, but you can take control and get the body you want and deserve by following the right plan.

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The track record of traditional diets is abysmal. Some 90% of dieters are said to never be able to lose weight or are unable to keep the weight off. For some people saying they are on a diet is like a punch line. But why does traditional dieting fail? Why, with a multi-billion dollar industry behind it and our collectively fueled obsession do these diets not accomplish the goals they set for themselves? The answer to this is not simple because there are so many failure points.

Traditional diets fail primarily in their vagueness. Eat less and exercise is a phrase everyone has heard before, but what exactly does it mean. How much less do we need to eat, and less of what? How much to we need to exercise, and what types of exercises are best? There are hundreds of diets that say they have the correct answer to these questions. There are so many choices out there that it’s not possible for all of them to be right, and finding the ones that are can be a completely futile exercise. People can spend their entire adult lives in search of the perfect formula for their dreams of weight loss.

DNA diets work because they have the answers to those important questions. A DNA diet can examine a person's genetic code and come up with the appropriate menu that, if followed, will create weight loss. No reason to ask to how much should be eaten or of what because the food is provided in all of the right proportions. With this ease of use and simplicity also comes wonderful taste and satiety. The DNA diet works because it answers the important diet questions by accounting for the variables, not ignoring them and hoping for the best.

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Dieting is not just about eating less, but about eating the right kinds of food. But deciding what the right kinds of foods are can be difficult amongst the seemingly infinite amount of options. Some diets try to push only fruits and vegetables, some try to eliminate carbohydrates, and others say eating only bacon is the key to weight loss. The truth is that specific types of foods lead to different results for different people. The problem with generic diet plans, however, is that everybody's physiology is different, and certain foods that are good for one person may not be appropriate for another.

A more appropriate approach is a diet that caters to a person’s unique metabolism. Some people, especially those that might be prone to adult onset diabetes, are best with a diet that is low in sugar. They are best off staying away from foods like candy, pasta, white breads, and other starches that contain a lot of simple sugars. Good food for this type of person would include beans, lentils, nuts, vegetables, and lean meats because they contain good amounts of fiber and protein. These types of foods, however, are not just good for people prone to diabetes, but for anyone looking to lose weight and stay healthy.

Other common types of diet foods include lots of fruits and vegetables, which contain healthy compounds like antioxidants. These antioxidants, such as Vitamin C and Vitamin E, are essential for the most basic metabolic processes in humans. Specific fruits like blueberries are thought to contain chemicals that can help reduce levels of cancer and also a myriad of useful compound for the body. Carrots contain Vitamin B which is known to help vision. Nearly all fruits and vegetables have health benefits that make them essential to any healthy diet.


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Staying healthy and living a healthy lifestyle is not easy in today’s busy and sitting world.  A majority of us find ourselves working long and hard hours sitting at a desk in front of a computer screen.  While our fingers may be getting the exercise they need the rest of our body misses out.  To keep ourselves energized we drink coffee and tea instead of finding natural sources, like exercise, to keep us going.  So, how do you stay healthy if you have a desk job?

If you are an American looking to avoid cardiothoracic surgery, you need to find ways to stay active and eat right. Depending on your company’s policies you should look for breaks in your day. If you have five minutes, do not lean back in your chair for a five minute snooze; instead, hit the stairs for a quick way to elevate your heart rate, or walk the sidewalks around your building with a co-worker for good exercise and relaxing conversation.

Conversation with co-workers can be an excellent way to make your body more active. Do not ask your spouse to provide you with some new wonder care health home Illinois; instead, try walking down the hall or to another building to talk with a co-worker rather than sending him or her an email. Or, deliver packages yourself instead of using interoffice mail.

We all know there are excellent occupational health services available to us, but we should do our best to help ourselves by staying in shape. Many companies offer incentives to employees to use fitness facilities before work, during lunch, or after work. Examine your company’s policies to see if this might be a way for you to stay in peak condition in our “sitting” environment.

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If you think you may have a slow metabolism it could be medically related or it could be simply that the diet you are on restricts your calories to the point your body thinks it’s starving and thus slows down.  You can change this by either changing to a healthier and more effective diet plan or by learning a few tricks and tips of the trade.  Like we mentioned earlier, the first step is to speak with your medical professional to determine if it is medically related or not and then you can begin to design a weight loss plan to speed up your metabolism and get rid of all that unwanted fat!

If you have a slow metabolism, it may be medically related. You could have something wrong with your thyroid, which can cause it to slow down. If this is the case, it could also cause lethargy and you might have difficulty concentrating. You should get your doctor to look you over to make sure there’s nothing wrong with you. If you get a seal of approval from your doctor that you’re well and healthy, then it could your diet that’s causing your slow metabolism.

Did you know that your diet may be the cause of your slow metabolism? When you think of food, you have to think of it as fuel and your body is the machine that runs on that fuel. If you want any machine to run efficiently, you have to give it optimal fuel. If you feed a machine low grade fuel, it’s not going to run very well and it will putter out eventually. That’s how your body works when you feed it lots of sugar and junk. However, if you feed your body whole, natural foods, such as whole grain wheat, protein, vegetables, fruit and you drink plenty of water, your metabolism will actually increase.

You should also look at how often you eat. When you don’t feed your body for an extended period of time, you will experience slow metabolism. That’s because your body wants to hang onto as much of the fuel you’ve fed it for as long as possible because your body has no idea when the next meal will come. If you eat small but frequent meals, however, and you choose good foods, your metabolic rate will increase and you’ll begin to shed fat.

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Do you realize how many calories are actually contained in alcohol?  Let’s look at just a few examples:  a glass of wine is equivalent to one piece of cake and a pint of beer can be equivalent to an entire hamburger!  In a recent report from the Department of Health, about 50% of adults have no idea how many calories they are drinking when they grab that bottle of beer or glass of wine.

The calories contained in alcohol are extremely fattening

Wine, along with beer and cider, and of course spirits are all made by fermenting or distilling starch and sugars during the making process. As alcohol is very high in sugar, this means that it contains a huge number of calories which actually amounts to seven calories per gram, which is almost as many as in pure fat!  Calories from alcohol are considered to be empty calories – they have got no benefit at all nutritionally. Most drinks containing alcohol have tiny traces of minerals and vitamins, although not generally in quantities that will make any considerable contribution to your diet.

Alcohol and appetite

In conjunction with alcohol consumption, often comes the temptation to consume unhealthy snack foods. So when out in the pub for an evening, we hone in on these wrong – but tasty – snacks, such as chips and peanuts. Then frequently top it off by some greasy burgers and fries on the way home!  It’s also true that when we drink our ability to make wise decisions decreases and thus many of us on diets completely forget our commitment and continue to eat past our calorie intake for the day.

How many calories are there in an average alcoholic drink?

Taking a pint of beer to be equivalent to a medium slice of pizza, and a normal size ready-to-drink bottle of it to be similar to a bag of cookies, the alcohol calories soon mount up. Here are values of some other drinks:

White wine, glass – 175ml = 130 calories
Red wine, glass – 175ml = 120 calories
Gin and tonic = 126 calories
Whiskey – 25ml = 55 calories

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Dieting can be tough.  We all know it because almost all of us have tried it.  The hardest part of staying on a diet is that it gets boring, we deprive ourselves too much, and diet food is typically nothing special.  Also, most of us set unrealistic goals that, once we don’t reach them, discourage us from continuing on the path to a healthier lifestyle.  Here you will find some tips on how to stay on track with your diet plan:

1. Set SMART Goals
Always start by setting your goals and make sure they are SMART – that means they should be specific, measurable, achievable, realistic and timed. You may want to include body measurements or dress sizes, as well as weight goals. Make sure you write them down – written goals are more likely to be achieved. You should look at your goals regularly to make sure you stay focused on them.

2. Don’t Forget to Track Your Progress
Measure your progress regularly – but don’t get too obsessive. Most people find that weighing yourself once a week is best. If you leave it longer than that and you have strayed off track, then you’ll wish you’d known earlier so you could make adjustments. If you prefer to weigh yourself daily, that’s fine, but do be aware that your weight can fluctuate day by day, so it’s the long term trends that you should concentrate on.

3. Make the Changes That Fit Your Lifestyle
Make sure the changes you make to your diet and exercise programme are compatible with your lifestyle. If you try and make changes which are inconvenient, expensive or incompatible with your family or social life you will find it’s just impossible to keep to them. Choose a diet which your family can follow too and an exercise class which fits in with their activities. Make small easy changes which you can maintain long term, such as walking to work or part of the way and taking the stairs, not the lift.

4. Forget the Unhealthy Habits
Spend some time identifying any unhelpful habits – and change them. For example many people always clear their plate, even if they felt full before they finished. Often this goes back to childhood, when you may have been made to eat everything or told to think about starving children in Africa. If this applies to you, then practice leaving a small amount on your plate at every meal. Eat slowly and enjoy your food! But stop when you are full!

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With all the unhealthy foods available nowadays, we are putting so much junk and so many toxins into our bodies most of us don’t even realize it!  Items such as trans fatty foods, processed sugar snacks, smoking, alcohol, and medication it’s no wonder our livers are working overtime and may not even be functioning at its best! If you feel your liver may need to take a break consider doing a slight cleanse to help get you body back up to its fat burning potential!

By detoxing your liver it can help to speed up your metabolism and even lose some weight!  Often, this weight loss comes in the form of losing some cellulite, have less bloating, have better digestion, and even less headaches.  You will also strengthen your immune system and be subject to fewer winter bugs.

To begin the whole process, you should take a look at your lifestyle and identify some areas where you could give your liver a break. Making good lifestyle choices will prevent your liver from getting overworked and clogged up so much in the first place. Cleansing out your body gives you a fresh start to feel great all the time.

If you have been clogging up your liver like crazy, then you are likely to experience some side effects when you do the body cleanse. You might experience headaches, shakiness, diarrhea, nausea, lethargy, moodiness and even anxiety. These symptoms will pass and following it you will feel much more energetic and clear in your thinking.

There are many different detox diets you can do. Some of them are longer than others and some of them are more intense than others. Before deciding on a diet, you should do quite a lot of research to determine which one will suit your needs best.

There are some very useful detox foods you could include in your cleanse – green tea is revered for its powerful antioxidant abilities; garlic can kick start the liver; and green leafy vegetables are anti-cancer fighting and can also remove heavy metals from the body. Try to get loads of vitamin C through citrus fruits such as lemons and oranges. Include many of the different fruits filled with vitamins.

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With the busy lifestyle of today not all of us have the time to attend our diet meetings and everything else associated with staying on the right path to healthy weight loss.  Luckily, there are plenty of online programs and community support forums that help you stay on tack by providing the motivation you need.  However, do these programs actually provide any benefits since you don’t have a personal leader or sponsor?

The research presented on the topic says “it sure does work”!  Online weight loss programs have many benefits and could be a system that fits better in with your lifestyle.  Here are some following reasons that this kind of program can work:

1. Simplified. Users can access the information from home, work, or even while on vacation. If one travels frequently and scheduled meetings are missed, the in-person system will not work for long. If there aren’t meetings in your area, or you work odd shifts, the online system is still available 24/7 for you.

2. Less Cost. Without having to pay for an instructor or a meeting room, online programs can be offered for less money. Many sites help by offering free membership if what you want is a place to go and log your intake, exercise, and calories, and to chat with others who have things in common with you.

3. Easy to Stay in Contact. Since people email back and forth in these programs, you don’t have to be available for simultaneous meetings like you do in person or on the phone. Some programs have instructors that can answer your questions or evaluate your meal intake: You send them your information, they send you back comments and suggestions later in the day.

4. Being Anonymous. For people who prefer privacy, no one ever needs to see you, or know who you are! All they have is an email address to send information to. This allows weight loss clients to be more open and honest because they don’t feel exposed.

If you are really ready to start a weight loss program–ready to commit to making the changes in your diet to lead to a healthier life–but do not have the time to schedule weekly appointments, drive to a destination, and weigh in each week, consider that online weight loss programs may be the answer for you!

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Fad diets have always been and continue to be the rage for rapid weight loss. However, there are very few of these fad diets which are truly effective for losing weight and keeping it off.

Sometimes there is a small weight loss, but the dieter almost always puts the weight right back on when they cease the diet. 

A lot of these popular fad diets have the counterproductive effect of slowing down your metabolism; this impedes the goal of weight loss. These fad diets often focus on severe caloric restriction, which makes your body think that it is starving, to which it responds by slowing your metabolism. The popular fad diets usually fail to incorporate lifestyle changes, which is what can make a diet plan effective. There is generally no exercise program included and in fact, no kind of long-term plan whatsoever! These fad diets are unhealthy weight loss programs which are not sustainable over the long term.

Here are five reasons to avoid these popular fad diets.

1. A lot of the weight loss in these popular fad diets is simply water weight, which is only a temporary weight loss. Over the long term, these diets promote the loss of muscle rather than fat.

2. These diets are by and large not healthy. These diets may ask you to skip meals, which slows your metabolism, making it harder to lose weight. The best way to lose weight is to eat five or six small healthy meals each day. These fad diets usually do not provide a nutritional balance – this is not healthy.

3. Fad diets are not viable over the long term. Most of the weight lost will quickly be regained after you go back to your old dietary habits. These diets only produce a temporary result.

4. They make you feel awful. These diets severely restrict both caloric intake and do not meet your nutritional requirements. These make you irritable and tired and can even make you sick!

5. These diets are not tailored to your individual needs. A weight loss plan which will be effective over the long term is one that takes your particular situation and needs into account. A good weight loss plan should be designed by a nutritionist or physician – and of course, you should consult with your doctor before beginning any weight loss regimen.

Save your money. Genovive’s DNA Diet program is the healthy solution to long-term and sustainable weight loss. This program provides you with the tools you need to choose foods in which your body most efficiently absorbs nutrients. Consulting a geneticist about your DNA testing will help you to better understand and evaluate your needs and also develop a personalized food selection and exercise regime just for you! DNA dieting is the only way for sustainable weight management!

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If it’s finally time for you to lose weight you probably began your daily exercise regime and started choosing healthy foods.  For the first week you are on track and everything is going fine, you’re excited about the small results you might see.  It’s now the second week and maybe you didn’t go to the gym as much as you should or you find yourself snacking away on those cookies and ice cream.  At week 3 you have completely forgotten the plan you had made and are back to your old habits.  So, the question is, what happened to the motivation?  Take a look at these simple steps to keep your motivation strong!

1. Develop Your Vision

Have you ever written a business plan before? Writing a vision is crucial for the success of your business and it is crucial for your weight loss plan. Your vision is what you are working towards and how you envision your life. Why do you want to lose weight? You must go beyond “I want to lose 15 pounds” or “I want to fit into a size 8″. Go a bit deeper. What will weight loss bring you?

2. Develop and Set Your Goals for Each Week on the Regime

One thing that can keep you on track is to set specific goals each week. Sit down at the beginning of each week and map out some simple goals that you can set for yourself. These don’t have to be huge goals, just simple ones like: I will limit my ice-cream to 1 time this week. Goals help you to stay focused while changing habits.

3. Fit Your Exercise Into Your Schedule

When embarking on a new weight loss program, many people go at it whenever the time permits. This is a sure-fire way to slip out of the habit. It becomes too easy to let other things in your life become the priority. Try to schedule your exercise routine the same time each week.

4. Build Your Support System

Support comes in all different forms. This may be a walking buddy, group meetings, or professional services. No matter what road you take it is crucial to have your support system in place. This not only keeps you motivated but also helps to keep you accountable.

5. When all else fails: the 3-step backup promise

Ok. You’ve tried all of the above and your old habits are just too strong of a deterrent. This is when you break out the 3-step backup promise. Make yourself a list of 3 minimum steps you promise to take daily. These steps will differ for each person. The key is they have to be completely easy and doable for you and still work towards your weight loss goals.

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Keeping a healthy lifestyle is not only important for good health but also for weight loss as well!  One of the biggest and most influential factors of weight management, loss, and healthy living is sleep and relaxation.  Sleep and relaxation help our bodies combat stress, negative emotions and thus we will avoid more emotional based eating and overeating.  A good night’s sleep is important for our bodies to function at maximum efficiency when it comes to calorie burning and metabolism.  Without the right amount of sleep our bodies like to consume more foods, especially sugar as a source of energy.  If you ever have trouble sleeping, here are some simple remedies that may help you:

1. Keep your technology out of your bedroom; make it a really relaxing space that promotes sleep.

2. Ventilate your bedroom before sleep if possible. In the winter lower the temperature in the bedroom to the comfortable level so your sleep will not be disturbed by heat and keep it comfortably cool in summer.

3. Do not eat 3-4 hours before sleep. Eat your last meal at 7 p.m. if you want a good night sleep and if you want your food to digest properly so you will lose weight.

4. Take a bath with lavender essential oil before sleep if you are too excited to sleep for whatever reason. You can also drink a cup of chamomile tea.

5. Do not drink coffee late during the day. This is usually one of the reasons of not being able to have a good night sleep.

6. Try to go to bed at the same time, preferable no later than 11 p.m. This will create a natural sleep cycle in your body and help you get asleep and have a deep sleep during the night.

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Do you think your life is too busy, bustling, and complicated to find the time to diet?  It is a common problem that many individuals feel that they lack the time needed to prepare the healthy food that their body needs in order to diet and lose weight.  Often times, we think that reaching for the junk food or stopping by a fast food joint is so much easier and less time consuming than preparing that nutritious meal our body needs.  In an effort to try and give everyone tips to for their diet into their schedule, try these little tricks out Here are a few diet tips you can do o stay on track with your dieting needs:

  • Try once a week cooking. Take one day to cook enough meals to last you the entire week. This way every night of the week you have a diet friendly meal ready to go.
  • Freeze the food that will not be immediately consumed and thaw it the morning. Then it will be a simple matter to heat up the meal when you arrive home after work or decide it is time for your evening meal. Using this method you can manage to stick to your diet while having a great meal for your family each and every night of the week.
  • Also make sure to have a nice supply and cleaned and cut fruits, vegetables, and salad ingredients in your refrigerator readily assessable for quick lunches or snacks. Having these foods readily available will help you resist the temptation to snack on high calorie foods. This is a great timesaver and it also helps to insure that you get your 5 servings a day.
  • Another diet tip for a busy schedule is to keep some conveniently packaged low fat yogurt on hand as a good quick and easy dairy product. Sugar free pudding or fruit cups are another decent snack for those who need something quick and easy to have on hand.
  • Take advantage of fitness opportunities throughout the course of your day. It can be a great way to help you sustain your diet on a busy schedule. Try to find methods of bringing a little physical exercise into your normal routine throughout the day. Try walking instead of driving whenever possible. You will be amazed at the hidden opportunities you have throughout the day to exercise.

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We know a lot of us probably know almost everything there is about dieting and could fill countless books full of dieting tips and tricks.  Most of us also know which foods are bad for us and which foods are good for us, even through different perceptions.  However, it isn’t the knowledge or information that we lack when making dieting mistakes, it’s more the fact that we look at the symptoms, such as being overweight, instead of the underlying cause, the thing that is making us overweight.

Let’s look at a simple analogy to try and visual what we are talking about.  Imagine that you are on a small boat with a hole in it.  You could for a short time keep barreling the water overboard to prevent it from sinking but in the long-term this is not something that can be maintained.   An easier fix would be to simply plug up the hole.  In the case of diets, they are similar because they don’t address the root of the problem.

1. Being Overweight Has Become Part Of Your Identity

When you succeed in losing weight, do you feel that you don’t know who you are anymore? Do you find that you no longer recognize the person in the mirror, or become uncomfortable about the attention you now receive?

Losing weight can threaten major, long-held beliefs about ourselves.  Without alternative beliefs to take their place, it can be tempting to return to familiar ground, where we feel more comfortable and safe. Believe it or not, being fat can offer great excuses for avoiding life and missing out on things.

2. You Are Failing To Ensure That Your Emotional Needs Are Being Met

By contrast, going on a weight loss diet won’t meet those needs. Without an alternative source of immediate comfort, such as the warm company of friends, a physical relationship, the enjoyment of a sport, or shopping, we can abstain from comfort eating for only so long before, like a rubber band, we return sharply to our old eating habits so that our emotional needs can be met once again.

3. You Are Not Developing Sustainable Habits That Will Keep Weight Off After You’ve Lost It

The habits that keep us overeating can be deeply ingrained. We either choose diets that fit around our habits so that they never actually change, or we try to create new habits, but fail to meet our emotional needs (as above). Sustainable habits need to be practiced until they are automatic – programmed into your subconscious mind so that you do them literally without thinking.

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Avoiding preservatives is one of the most beneficial dietary changes you can do for your body. You might not even be aware of is how dangerous foods with preservatives can actually be to your well being.

Foods which contain preservatives are actually harder for your body to break down into useful nutrients and can promote the growth of cancer cells.

The Main Offenders

There are four major offenders when it comes to deadly preservatives in our foods. The first step to protecting your body from these is knowing how to identify them:

1. Sodium Benzoate

Sodium Benzoate is a preservative which is used in acidic foods such as salad dressings, carbonated drinks, pickles, jams and fruit juices, condiments and even in cough syrups and mouth washes. When it is mixed with Vitamin C, Sodium Benzoate can form something called Benzene which is a known carcinogen. It is also believed to have a negative effect on vital parts of DNA in the mitochondria of your cells.

2. Monosodium Glutamate

Monosodium Glutamate (MSG) is a preservative which is found in things like canned soups, canned meats, boxed dinners and many other pre-prepared meals which do not require refrigeration. Simply put, MSG is like an edible version of formaldehyde (used in laboratories to preserve dead body parts). It has been known to cause diseases such as asthma and hardening of the arteries, and the jury is still out on other possible negative side effects.

3. BHA/BHT

Butylated hydroxyanisole (BHA) and Butylated hydroxytoluene (BHT) are added to foods to preserve fats and are found in butter, lard, cereals, sweets, beer, vegetable oils, potato chips, some nuts, instant potatoes, dry mixes, glazed fruits, chewing gum and some meat products such as poultry and sausage. When used in combination, BHA and BHT are known as carcinogens.

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