Liquid Disaster

Liquid diets can be disastrous! These diets work better for people who are morbidly obese and, for health reasons, have limited options. And even then, they should only be used under close medical supervision.

Some facts to consider prior to beginning a liquid diet:

If you choose a liquid diet, what will happen when you resume eating whole foods? The liquid diet is not helping you learn good eating habits, good nutrition, or how to control portions. You may be leaving your body short of vitamins, minerals and nutrients – possibly creating serious health hazards.

Some liquid protein diets have been associated with cardiac arrythmias, and many contain high amounts of sodium which can be especially detrimental to those with high blood pressure. They can also cause too much fluctuation in blood sugar levels for diabetics and cause loss of lean body mass in people who are mildly obese.

Beware of the claims that liquid diet programs make. They are rarely backed by scientific evidence and often fail to provide important information such as how much weight people tyically regain after completion of the liquid diet. They can also cause muscle cramps, dizziness, and other negative side effects.

Liquid diets leave you longing for the pleasure of eating. We were designed to eat – just not excessively and not in conjunction with a sedentary lifestyle. Liquid diets may also lead to binge eating later.

It is much safer to set up a regular diet and exercise plan that will be better for your body and provide longterm success.

Frank Thomas is the owner of Innovations Fitness in McDonough, GA. He & his staff at Innovations are available to help you find a healthy, longterm eating and exercise plan. www.innovationsfitness.com

Too Good To Be True

Do you need to lose weight, tone up, or shape up?  First, avoid fad diets, potions, pills & creams.  If it sounds too good to be true, it is.  You can’t lose dramatic amounts of weight in a short period of time – at least not in a way that is healthy and will last.

So here are some safe weight-loss tips:

1. Watch your portion sizes.

2. Limit sugar and white flour products.

3. Don’t skip meals.  Always eat breakfast.

4.  Eat a variety of foods with plenty of fruits, vegetables and whole grains.

5. Lower your intake of saturated fat.

6. Limit sodium & cholesterol.

7. Exercise on a regular basis – 30-60 minutes on most days of the week.

8. Include strength training in your exercise program.

Don’t fall for things that are too good to be true  Lose weight the right way.

Frank Thomas is owner of Innovations Fitness.  If you need help in how to establish a proper weight-loss plan, contact him or one of the Innovations Fitness staff members at 770-898-9691.

Break the fast!  Don’t Skip Breakfast!

Your pants seem to be squeezing your middle a little too much. The bathroom scales say you have gained weight. Like many people, your body has been shedding muscle and replacing it with fat without your awareness.

As we age we tend to become less active. The fat we formerly burned with activity begins to collect. Most of us can make some noticeable changes by being more active, but we also need to be smart about what we eat.

Start the day right by eating. Breakfast means to literally “Break the fast”. Your metabolism slows down during sleep when you are not eating so that your body can conserve energy. So you wake up your metabolism when you eat breakfast. You should not skip breakfast any more than you would expect your car to start in the morning without fuel. Don’t expect your body’s metabolism to start its work of fat burning without fuel either.

Some quick tips for a healthier breakfast:

Eat a fruit like grapefruit first. You will gain fiber and vitamins and eat less of other stuff.

Stay away from high-sugar foods like danish and doughnuts. The blood sugar dip that will occur a couple of hours later will likely result in you seeking out another sugar rush to perk you up.

Get some fiber by eating cereals that are low in sugar, toast with a sugar-free jelly, or oatmeal.

Think egg whites. It’s the egg yolk that is bad. Eat a three-egg omelet with two egg whites and one egg yolk. The taste will be the same, but you will save 10 grams of fat.

Try ham, not bacon. If you want meat with your eggs, ham is leaner than bacon and sausage. If you have to have bacon, try Canadian bacon. You can eat twice as much for half the fat.

Low-fat pancakes are frozen and ready for the toaster. They typically have 1-½ grams of fat per three pancakes saving six grams over those that are made from scratch. Top them with fresh fruit instead of syrup or butter.

Buy frozen hash browns, but skip the instructions on the bag. Brown in a nonstick skillet with cooking spray. Cook on medium heat for 12 minutes per side for crispness. You will save ten grams of fat over hash browns fried in oil.

“Break your fast” with healthy options. For other help with a healthy weight-loss plan, call us at 770-898-9691.

The $85 Billion Big Hurt

Back pain is the second leading cause of disability for those ages 19-45. Over 85 billion dollars is spent annually due to back pain. Often it is a chronic pain that has been brought on by years of degenerative changes.

Factors which increase your risk for low back pain include obesity, smoking, advanced age, being female, physically strenous or sedentary work, a stressful job, anxiety and depression.

Exercise is a great way to prevent back pain and to alleviate minor pain.  More serious pain may require medical treatment or physical therapy.

Some back care tips:

1) When sitting, position your hips and knees at a 90-degree angle.

2) Choose a properly designed chair to support your lower back.

3) Place your feet shoulder width apart and use the buttock and thigh muscles to push yourself up from sitting to standing.

4) Keep your back in its natural alignment when walking.  The legs and arms should swing naturally during forward motion.

5) When lifting, place the feet a minimum of shoulder width apart, keep the load close, maintain a straight spinal position, and lift with the large muscles of the legs.

6)  Avoid twisting and bending of the lower back.

Using common sense, exercising regularly, and implementing these tips should decrease your chances of suffering from chronic back pain.

Let us help you get started today on an exercise program that will decrease your risks of chronic back pain.  Check us out at www.innovationsfitness.com.

Lesser Obesity Kills Too

Morbid obesity is a contributing factor to cardiovascular disease and a host of other medical problems, but lesser obesity kills too! Every one percent your body mass index increases, you increase your chance of heart failure by five percent. Ouch!

Nearly 5 million Americans suffer from heart failure. The heart may not completely quit on you, but it often doesn’t work as well as it should. Often it can’t pump the volume of blood it should. Excessive fatigue and shortness of breath when exercising can be two of the many warning signs of heart failure. If you experience these, you should certainly see a physician for a checkup.

Are you at risk? Do you need to lose 15-100 pounds or more? Join us at www.henrycountyweightlosscenter.com or call us at 770-892-0085, and let’s work together for a healthier heart, better body, and improved lifestyle. What are you waiting for? How is your heart beating?

Why Diets Fail

Annually a multitude of weight-loss diets flood the market. Many are heavily marketed and sell briefly but fade away as their dieters gain back their weight. The Food and Drug Administration has over 30,000 diets listed with its agency, but the truth is that no single diet works for weight control. Statistically, 98% of diets fail, and most of their patrons gain back the lost weight and often more. If a magic diet existed, everyone would use it, and none of us would be overweight.

Fad diets fail due to nutritional deficiencies and their failure to focus on things people don’t want to do – change exercise and eating habits for life. We, as a society, eat too much and exercise too little to successfully lose weight and maintain it. Therefore, it’s important to learn proper eating habits and establish a consistent training regime.

We have the help you need to make that lifestyle change! We can teach you how to make better food choices and how to increase your activity so that you can find success when it comes to weight loss. Find out more at www.henrycountyweightlosscenter.com or call this week to find out more at 770-892-0085.