Summertime - Fun with Fruit !

Inspiration for your next Summer Cookout or Party!

This is perfect for a Potluck!

Prepare to Lose : Get it in "Writing"

Putting down your goals in writing can help you to be "accountable"

Keep "on track" by writing down everything

 - every day!

Special Dietary Needs? YES we have a program for YOU

Special Dietary Needs? YES we have a program for YOU
With over 34 years of proven success, our programs can work for most everyone
Ask your counselor!

PWLC fits YOUR Needs!

	ALL of our Shakes and most ALL of our products are Gluten Free! Ask YOUR Counselor!
Soy Allergy?	Lactose Intolerant?
Ask your Counselor!	Ask your Counselor!

Prepare to Lose : One Simple Trick!

DRINK MORE WATER!

 

 

Think Before You Drink

Think Before You Drink

Keep count - No more that 10% of your total daily calories should come from beverages. If you are eating 1,400 calories daily, that 140 calories, or a can of soda. Double-check your labels first: Some bottles contain 2 or more servings.

Time it right - Drink most of your high-cal beverages during the day, when you are most active and likely to burn them off.

Savor the flavor -  Is a mocha coffee whip calling your name?

if you are going to indulge, take the time to enjoy it.

Pace yourself - Whether is is cocktails or soda, have a glass of water between each round.  You will consume fewer calories and stay hydrated at the same time.

Milk it  - A glass of skim milk - especially good for curbing before-bed munchies- ranks just behind water and tea when it comes to R.D. - approved drinks.  Also on the list? 100% juices such as pomegranate andcherry, which are rich in antioxidants but whose whole fruits are not always easy to find or eat. 

Sources: Dawn Jackson Blatner, R.D; Susan Mitchell, Ph.D; Maye Musk, R.D.; LeeAnn Smith, R.D.

 

New Study Shatters "Myths and Presumptions" about Obesity

Myths and Presumptions about Obesity Abound

February 5, 2013   Our take on this ?  Now that you've decided to lose weight, make ambitious weight-loss goals with a quicker time table and  don't depend on exercise, breast feeding or sex to make a big difference! Click here for REAL Solutions : http://www.mypwl.com
False and scientifically unsound beliefs about obesity persist in both the media and scientific literature, according to an article published in January’s issue of the New England Journal of Medicine. Using the Internet to explore misconceptions about obesity, the authors investigated several commonly held beliefs about weight control. The researchers concluded that many of these viewpoints lack scientific evidence and should be corrected in order to effect real change in the current obesity crisis.
Following is a summary of the myths and respective refuting evidence:

Myth	Current Research
Setting realistic weight-loss goals leads to a better outcome.	More ambitious weight-loss goals may lead to greater weight loss.
Physical education in schools can help reduce or prevent childhood obesity.	Physical activity in school-based programs is ineffective at reducing weight or obesity prevalence.
Small, sustained decreases in energy intake will bring long-term weight loss.	This notion does not take into account individual variability for calorie requirements.
Rapid weight loss should be discouraged, because gradual weight loss is more sustainable.	Rapid versus slow weight loss showed no significant difference in long-term, weight-loss maintenance.
People who enter weight-loss programs but are not at the appropriate stage of change will not see benefits.	People who are willing to undertake a weight-loss regimen are already prepared to change behaviors.
Breast-feeding can prevent obesity later in life.	There is no evidence-based association between breast-feeding and obesity prevention; however, it is associated with other benefits for both the child and mother.
Sexual activity burns substantial amounts of calories.	Sexual activity burns approximately 21 calories.

Casazza K, Fontaine KR, Astrup A, et al. Myths, presumptions, and facts about obesity. N Engl J Med. 2013;368:446-4

Prepare to Lose : Start Walking!

Prepare to Lose : Start Walking!

Walking is the perfect exercise for those who "don't like" exercise!

You can begin at your own pace and it does not require expensive equipment or gym memberships.

Combining exercise with any diet has been shown to increase weight loss. Just burning off 500 excess calories per day will show measurable results, and that is easy to do - just start walking.

Another plus : Some research now suggeststhat walking may decrease the appetite by its effect on the digestive system !

Take a look at the many benefits and start walking!

Prepare to Lose : Get enough Sleep

Prepare to Lose : Get enough Sleep

 

 

In a  2010 study, published  in the Annals of Internal Medicine, researchers found that getting enough sleep helps your body to regulate hunger and lose more weight from fat (instead of muscle).

 

The Canadian Medical Association Journal's 2012 article states that lack of sleep increases the stimulus to consume more food and increases appetite-regulating hormones.

 

 

Michael Breus, PhD, author of Beauty Sleepand the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz. states “It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly,”

 

Our bodies need, on average,  about 7.5 hours of quality sleep per night, he says. “If you are getting this already, another half hour will not help you lose 10 pounds, but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.”

   

A lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones

The two hormones that are key in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.”

 More ghrelin plus less leptin equals weight gain.

Breus says “You are eating more, plus your metabolism is slower when you are sleep-deprived,”

 

So prepare to lose by making sure you get at least 7.5 hours of sleep per night.


Tips for a Good Night's Sleep

 

Time Your Meals Eating late could be the cause of a restless night. Aim to have dinner at least two hours before you head to bed.

 

Develop A Routine It's important to  get your body on a sleep schedule- going to bed and rising at (appoximately) the same time) even on weekends. Maintain a consistent sleep-wake cycle

 

Skip The Naps Afternoon naps—if you feel you have to take one— limit it to less than 30 minutes. Anything longer than that might take away from your ability to get a good NIGHT'S sleep.

 

Make your bedroom your haven

Researchers suggest that the bedroom should be used for either sleep...or romance..and nothing else!

Piles of paperwork, computers, tv's all distract and confuse us

 

Make sure your bedroom is cool enough at night, and dark. NO tv or radio !

 

Find what works for you in terms of mattress, pillows and bedding. Pamper yourself!

 

Prepare to Lose : Keep a Daily Journal/Food Log

It's been clinically proven that keeping track of what you eat is the #1 most effective tool a dieter can utilize in their quest to lose weight.

 

Prepare to Lose : write it all down!

 

 

 

The very act of maintaining a food journal, writing down what you eat and when, helps to keep you accountable. Keeping a journal leads improved weight loss, according to an August 2008 study by Jack Hollis, PhD in "The Journal of Preventative Medicine." According to Hollis, people who keep a food journal lose twice as much weight as those who do not. Writing down what you eat prevents mindless eating, keeps you focused on your diet , plus provides you with an honest assessment of your daily calorie intake.

 

Start now to keep track of everything you eat and drink, just write it all down.

 

Yes, write it ALL down, even that piece of cheesecake!

 

You can take this to your first appointment with your counselor so that they can get help you see where you have been going wrong (and right!) and effectively plan a program just for you. Regardless of the diet you choose, a food journal can help you to stay committed and on track.

 

As you progress on your path of weight loss , your diet journal is an important motivational tool. Your counselor will provide you with an easy to use "Diet Diary" and ask you to bring it in at your weekly appointment so that the two of you can review it together. It provides motivation as you  food journal can help you to see changes in your habits, diet and calorie intake over time. If you reach a "Plateau" reviewing your food journal with your counselor can provide a way to see what may be holding you back and what can should be "tweaked".

 

So don't wait : start your Food Journal right now!

Prepare yourself for success BEFORE you start your Diet.

Prepare yourself for success BEFORE you start your Diet.

 

 

 

 

A recent study from Stanford University shows that it's easier to keep the weight off if you adopt healthy lifestyle habits such as mindfull eating  and taking brief walks, BEFORE you begin  your weight-loss plan.

 

The study appeared in the Journal of Consulting and Clinical Psychology. The researchers found that women who spent eight weeks mastering weight-maintenance skills before beginning their weight-loss program shed the same number of pounds as women who started a weight-loss program immediately.

 

However results showed that the "maintenance-first" women regained only 3 pounds on average a year later, compared to the average 7-pound gain for those who started their diet "immediately" without any prior preparation! 

 

Study author Michaela Kiernan, PhD said ""The premise for the 'before' idea was that women could have an opportunity to master the maintenance skills before having to worry about losing weight,"

The "maintenance-first" group were able to keep their enthusiasm and momentum going, as they incorporated healthy lifestyle long term rather than simply embarking on a short term diet

 

YOU can benefit from this knowledge...plan now to succeed!

 

Coming up : our next "Blog" will be about

 

Healthy Lifestyle changes you can make right now

 

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