by: Jayson Hunter RD, CSCS

This is the topic of a study that was released recently from the Archives of Internal Medicine. Now this study looked at Chinese women and African-American women only.  What they found was that these women who ate foods that were considered a high [tag]glycemic index[/tag] may be at more risk for developing [tag]Type 2 diabetes[/tag].

High glycemic index foods are foods that when eaten by themselves cause a rapid rise in blood sugars and insulin production.  Research is finding high insulin production may lead to more storage of calories as fat rather than those calories being used for energy.

Foods that are high glycemic are foods such as white rice, simple carbohdrates, white bread, etc.  Now if you have been reading this blog consistenly you already know much of this and that this research information can really apply to all women. 

What the research is also showing is that eating lower glycemic foods and especially foods that are higher in fiber may lead to a decreased risk for Type 2 diabetes and weight gain. 

Having someone go from a low fiber intake to a moderate fiber intake can reduce your risk by 10%.  Given that much of our population consumes simple and refined carbohydrates as the mainstay of our diets this research is pretty significant.

So what can you do to reduce your risk of Type 2 diabetes.

It is simple really. 

1.  Increase your fiber intake by eating whole grain starches and carbohydrates rather than refined carbohydrates.  Choose starches that contain at least 3gms of fiber per serving.

2.  Eat lean protein at every feeding opportunity.

Follow these 2 guidelines and not only will they reduce your risk for Type 2 diabetes, but they will also help you lose weight and achieve the body of your dreams.

by: Jayson Hunter RD, CSCS

First, I hope you all had a great Thanksgiving and now it is back to achieving your goals.  I hope you followed my advice and enjoyed yourself, but also was conscious of what you ate so that come Friday you were right back to exercising and eating properly again.

I had a special Thanksgiving thanks to my 8 month old daughter Hailey.  She took her first crawl forward Thanksgiving morning.  They were small, but she did it and the whole family was engrossed with her the rest of the day so that they could see it the next time she did it.  It was pretty neat.

Another accomplishment which is probably more special for my wife and I is that Hailey started holding her bottle on her own while feeding.  All those parents reading this will understand how much easier it is to feed her now that she can hold her own bottle.

It's those little things that can mean so much to someone.  So I hope you took the time to appreciate those little things with your family.

Now on to why you want to lose weight.

============================================

Why do you want to [tag]lose weight[/tag]?

This is the first question I ask someone when they hire me to help them.

If you don't truly have a sound reason as to why you want to lose weight then you won't be successful with your [tag]weight loss[/tag].

There needs to be a clearly defined reason as to why you want to be thinner or healthier or whatever your goal may be.

Here are a few questions to ask yourself so that you can establish that clearly defined reason.

1.  Why do you want your old body back?

2.  What is the biggest challenge with you losing weight?

3.  What are your eating habits like?

4.  What are your exercise habits like?

Now that you have answered these 4 questions ask yourself a few more to establish your goals.

1.  How much weight do I want to lose?

2.  When do I want to have achieved this weight loss?

3.  How do I plan on losing weight?  List what you will do for your eating habits and your exercise plan.

Now that you have a plan in place make sure you take pictures before you begin as well as measurements so that when you have reached the time when you will have met your goal you can then take pictures again and measurements to see how much progress and success you have achieved.

I just did this very thing today with a group of Sprint employees I am working with for their transformation contest.  We took pictures, video, bodyfat percentages and measurements.  I will keep you informed of their progress and please let me know of your progress as well.  I love to hear success stories.  If you are having problems getting started I want to hear from you also to see if I can lend any advice or help.

Make sure to check this blog this Thursday because my Dress Size Reduction Diet ebook will be released and there is an entire section that discusses this very topic.  I explain exactly how to take your bodyfat and measurements as well as how to create SMART goals.

If you don't create SMART goals then your chance of achieving your goals decreased considerably.  You will understand why after reading this chapter.

Remember make sure you check this blog this Thursday

by: Jayson Hunter RD, CSCS

Have you ever heard of a [tag]pedometer[/tag]?

If you haven't it is this little pager like device that you clip to the waistline of your pants or shorts and it records the number of steps you take. 

Knowing that we will be eating more throughout this next month we need to make sure we counteract the extra calories with extra activity and exercise. 

An easy way to increase activity is just by walking.  On average most individuals only take around 2000 steps a day.  We suggest for moderate activity you should be taking 10,000 steps a day. 

Studies have been conducted that showed when using a pedometer to measure steps that someones physical activity increased by 26.9% or an additional 2,183 steps a day.  This is significant when it comes to fat loss and burning calories. 

So after your big feast tommorrow instead of sitting on the couch for 5 hours go out and get a walk in with your family or friends.  If you don't have a pedometer just walk for 30 minutes.  It will do wonders in burning off any extra calories you consumed for the day and that way you don't have to feel guilty about it.

Happy Thanksgiving Everyone!

by: Jayson Hunter RD, CSCS

We all know this is a hard time of the year to control our weight with all the [tag]holiday parties[/tag], which of course includes high calorie foods and drinks.

Over the past 37 years the number of calories adults get through beverages has nearly doubled.  This got me thinking because beverages do not fill us up regardless of the beverage type.  Though they can have some serious consequences in terms of not only weight gain, but obesity and diabetes. 

With the holidays already upon us we need to be conscious of what we are putting in our mouths.  Food or beverage wise. 

Here are some tips to get you through the holidays.

One day won't ruin what you have worked so hard to accomplish so with Thanksgiving in just a few days don't worry if you overeat some on this day.  I don't suggest you pig out and eat everything in sight, but don't limit or restrict your eating.  Enjoy this day and the good food that it provides.  Don't forget Turkey is a high thermic food which helps with [tag]weight loss[/tag].

Just remember this is one day though and Friday you are back to a normal eating routine and making sure you are eating plenty of protein, fruits, vegetables, and fiber rich foods.

So you have made it through one holiday hurdle and there are still holiday parties to conquer.

The best way to do this is by eating ahead of time.  Either eat a snack filled with [tag]protein[/tag] and [tag]fiber[/tag] so that you feel full or eat a normal meal so that you don't have that urge to graze and try everything that is presented to you. 

Some people have the will power to avoid all the foods, but that is difficult for most.  I suggest you limit yourself to 3 choices.  Now the food sizes can vary, but most foods at a holiday party are some type of deli tray or party platter of cheeses, meats and bite size desserts.

Limit yourself to 3 selections and you will leave that party having a great time without consuming too many calories.  Holiday parties weren't invented to be eating fests.  They were created to get together with friends and have a good time.  We created the monster of having to have high caloried foods.

Now back to the beverage topic which is the reason I wanted to write this today.  Alcohol, egg nog, ciders are abundant at holiday parties and they all contain calories.  Probably the best way to tackle this is limit yourself to 1-2 drinks regardless of what they are.  It allows you to enjoy yourself, but still control calorie intake. 

Don't fear the holidays and the weight gain they may cause.  Instead embrace the holidays and learn to eat and drink within your means so that you enjoy yourself yet come out the other side the same lighter than when you entered. 

by: Jayson Hunter RD, CSCS

A study published recently looked at the long term effectiveness of [tag]anti-obesity drugs[/tag] and found that there was only modest weight loss and that many will remain significantly overweight or [tag]obese[/tag].

On average the subjects only lost 5% bodyweight after 1 year.  Guidelines from the National Institute for Clinical Excellence recommend stopping the use of anti-obesity drugs if 5% of total bodyweight is not lost after three months.

While most suggest that making lifestyle changes to someones nutrition and exercise is suggested for all obesity programs there was still global sales for [tag]obesity drugs[/tag] that reached 1.2 billion dollars in 2005.

Many are warning of the potential damage to society if all obesity pills are allowed to be sold over the counter.  The United States has already started this and other countries I am sure will follow.

Professor Gareth Williams warns that "Selling anti-obesity drugs over the counter will perpetuate the myth that obesity can be fixed simply by popping a pill and could further undermine the efforts to promote healthy living, which is the only long term escape from obesity."

With that being said this is the last week to get my special report that is a part of my new ebook that will be released next week and will lead you through the first 30 days which is the hardest to conquer.  It teaches you how to eat for a lifetime and not how to swallow a miracle pill.  Once the ebook is released you won't be able to get my 30 day Dramatic Dress Size Reduction Report.  The only way you will get it is by purchasing the ebook.

Here is what a happy subscriber of this blog has said about her start to her first 30 days.

"I've been doing this for two weeks and dropped five pounds but the better news is that my CLOTHES fit better.  I don't care about the pounds as much as I do the clothes fitting better.  Before I started I was a size 18 and they were stretched till the seam threads were showing. 

Now they fit comfortably and I no longer worry if I am going to pop a seam during a meeting or bending or sitting.  I am VERY happy about that.  I exercise when I get home from work at 5pm before I eat a sensible dinner.  I walk every day after lunch for three miles.  I could not find any comfortable sneakers or shoes to wear but my daughter recommended Crocs and the are a LIFE saver.

No more aching feet or painful shins walking is a breeze.  It is so easy walking in them that I did a five mile walk for breast cancer this past weekend and breezed right through it not even realizing we were done!  I want more than anything to fit into smaller clothes and that will happen I am sure.  I have a good incentive.  My daughter is getting married Christmas eve and I want to fit into a pretty dress I bought that did not come in my size so I bought the closest size I could get and I am willing myself to work at getting into it by then.  Wish me luck!

Thanks so much for your encouragement, your interest in helping us, and your concern about how we are doing.  I never expected that.  I am very pleased I started all of this with you and I am talking others into joining as well.

God Bless you Jayson for your caring and concern."

Barbara A. Kimball
Candia, New Hampshire

Now you could be her and all it takes is your commitment.  I will provide the rest in my Dress Size Reduction Diet Ebook.  To get a jump on your weight loss before the book comes out sign up for the free report on the top right of this blog to get the first 30 days laid out for you. 

by: Jayson Hunter RD, CSCS

Here is a recipe that will warm you up on the inside yet still allow you to lose weight fast.  Now this isn't some soup diet I am prescribing.  This is just a great recipe that you can add to your arsenal of recipes that is easy and quick to make yet help you [tag]lose weight fast[/tag].

It is called Chicken with White and Wild Rice Soup

It is a simple recipe yet chocked full of

Lean Protein
Essential Fatty Acids and
Powerful anti-oxidant vegetables

To make this recipe even more powerful for [tag]weight loss[/tag] substitute the white and wild rice for brown and wild rice or just brown rice.  Then you will have a good source of fiber which also aids in successful weight loss.

Open up your Rachael Ray 365: No Repeats cookbook now and turn to page 161 to jot down the ingredients you will need to make this great recipe.

by: Jayson Hunter RD, CSCS

There was a survey done that asked this same question and women chose

1.  Chips
2.  Chocolate
3.  Cake, cookies, brownies

This is interesting because most people say they crave sweets first and then salt, but both men and women in this survey mentioned chips first.  Now I don't know the answer as to why this happens, but I do know neither choice is a healthy one if you want to [tag]lose weight[/tag]. 

Here is an excerpt from my new ebook being released in just under 2 weeks.  It is a list of superfoods that I suggest to my clients that would make great snacks to promote [tag]fat loss[/tag] instead of weight gain.

1. Fruit
The following fruits are high in antioxidants to help prevent disease. They also contain flavonoids that help with eyesight and coordination. The dark-colored fruits also provide fiber and boost your immune system. 

Fruits I especially recommend:

• Raspberries
• Blueberries
• Blackberries
• Guava (great source of lycopene)
• Goji berries
• Dried plums

2. Nuts 
Nuts are a great source of fiber, vitamin B6, niacin, magnesium, healthy monounsaturated fats, protein and more. Nuts help lower LDL (bad) cholesterol and may help maintain healthy blood vessels, as well.
 
Nuts I especially recommend:

• Almonds
• Walnuts
• Cashews
• Brazil nuts
• Hazelnuts

3. Vegetables 
A variety of color is key when selecting vegetables.  For example, orange carrots are a great source of beta carotene, which can reduce the risk of cancer.  Red tomatoes contain lycopene, another powerful antioxidant for reducing the risk of cancer.  Dark green, leafy vegetables, such as spinach, contain carotenoids that improve your immune system and are full of vitamins and minerals.  Broccoli, cauliflower, kale and other cruciferous vegetables contain cancer-fighting properties. 

Vegetables I especially recommend:

• Carrots
• Tomatoes
• Broccoli
• Kale
• Spinach
• Cauliflower
• Beets
• Cabbage
• Swiss chard
• Purslane (used as a salad green or herb)

The next time you have the urge to reach for the chips or chocolate like this survey shows take a moment and ask yourself why you want to look better.  Then ask yourself if the food you are about to eat will accomplish that goal.  If it doesn't then avoid it and instead choose one of the healthier choices above.

by: Jayson Hunter RD, CSCS

A Journal of Obesity study showed that too many hours in front of the TV can also make it harder to maintain [tag]weight loss[/tag].  Analyzed data from 1,422 people enrolled in the National Weight Control Registry who had maintained a loss of at least 30 pounds for a year. 

They found that those that increased their TV time gained an average of 9 pounds and those who didn't gained only 2 pounds.  To keep those pounds from coming back on check out my colleagues blog called http://www.FitYummyMummy.Blogspot.com. 

She specializes in weight loss for busy women and has a special report of 5 ways to boost your metabolism. 

Remember boosting your metabolism is the key to not only losing fat, but also to maintaining your weight loss.

So check out her blog at http://www.FitYummyMummy.Blogspot.com and learn how you can be active during TV watching instead of vegging out and regaining the fat you worked so hard to lose. 

by: Jayson Hunter RD, CSCS

A New England Grocery Store Chain has hired a nutrition expert to grade most of their foods from a rating of 1 star to 3 stars.  This has been popular because it gives their customers some guidance to be able to make healthy choices and lose excess fat.

Well, the Rachael Ray recipes I post on this blog are all 3 star rated, which means they are healthy for you to eat and also [tag]lose weight fast[/tag].  If they aren't a natural 3 rating I will tell you how to modify them to become a 3 star recipe.

The 3 star recipe I have for you today is called Sliced Herb and Garlic Tagliata.

This recipe earns a 3 star rating because of these ingredients.

Garlic:  A potential fat loss aid

Extra Virgin Olive Oil:  Great essential fatty acid source which is another potential fat loss aid.

Red Meat:  Excellent source of iron

Portobello Mushroom Caps:  Excellent anti-oxidant source

Sliced Herb and Garlic Tagliata is recipe #130 in Rachael Ray's 365: No Repeats Cookbook.

Get out and purchase her book today so that you can start eating 3 star recipes that will get you the [tag]fast weight loss[/tag] you desire.  

by: Jayson Hunter RD, CSCS

We already know that drinking sugary soft drinks will sabotage your [tag]fat loss[/tag] quicker than most other food choices.

Researchers studied 277 women who averaged 2 soft drink cans a day before starting a diet.  They found that those women who switched their soft drinks and juice to water dropped 3 more pounds than women who didn't.  Those that drank another 4 cups of water a day on top of the two cups they were already drinking lost an additional 2 pounds of weight.

Water also can boost your metabolism by keeping your cells well hydrated which means you burn calories more efficiently. 

So the action plan for the day is to drop the sugary soft drinks and replace with water.  My suggestion is to drink .75 ounces for every pound of body weight to ramp up your metabolism and control hunger pangs since most hunger pangs you have are due to thirst and not true hunger.