Protein Power

The scale was a good friend to us this week.  Collectively, we lost 61.7 pounds.  Woo hoo!!!  Here's what we'll work on this week, in addition to continuing to LOG EVERY MORSEL.

Focus on including high quality protein in your daily diet.  Why?  Because extra protein decreases appetite. (Protein is a great tool for over eaters and binge eaters as we start to learn the cues of what it feels like not to be hungry.)  From Bob Greene's book, The Best Life Diet, p. 81.  "Many studies show that people feel more satisfied and eat fewer calories later on after having meals rich in protein.  Scientists aren't sure why protein is so satiating, but theorize that it may affect hormones that suppress the appetite."  Sold!

As Beth stated in the meetings, women need 75-100 grams of daily protein and men can require up to 150 grams depending on activity level.  A couple of things to remember when adding more protein:

• Don't add it all at once to help the digestive track learn to process.
• Choose low saturated fat proteins.
• Experiment with plant proteins...soy, quinoa, some pastas
• Start looking at labels...know what you are eating.
• Drink Lots of Water

Yes, drink water.  It helps with digestion, eliminate toxins...blah blah blah.  Here are a few tactics that may be your weight loss secret.  Often thirst masks itself as hunger.  So starving at 3:00 p.m.?  Drink two glasses of water, before you eat a snack.   Also, try drinking 16 oz. of water first thing in the morning (before coffee).  This puts your digestion to work and gives a boost to the metabolism. 

Goals:  Food Log, Eat Protein, Drink Water

Keep up the good work, keep documenting!

Food Logs are the Bomb!

Welcome Weight Loss Challengers!  Thanks for signing on for this journey to weight/fat loss and better health through good nutrition and exercise.  We have a motivated group.

Our first task at hand is to log what we eat and drink every day for the next two weeks.  Every morsel...we often are blind to a few hundred calories of food that we pop in our mouths out of habit.  If you are one that picks his way through a party, or is the vulture that cleans everyone's plate with a hand-to-mouth motion - FIND AN ALTERNATIVE ACTION and stick to it.  Gum can be a great weight loss friend!

Here's something to consider from a study published in American Journal of Preventive Medicine.  It included 1,685 overweight or obese U.S. adults aged 25 and older in a six month program.
 "The most powerful predictor of their weight loss was how many days per week they kept their food diary, says Victor Stevens, PhD, senior investigator at the Kaiser Permanente Center for Health Research in Portland, Ore.  "Those who kept food records six days a week -- jotting down everything they ate and drank on those days -- lost about twice as much weight as those who kept food records one day a week or less, Stevens tells WebMD."

Did you see that?!?  Food logging can help us lose twice as much weight!!!!!  Is this the magic pill?

Here are some logging tips:

• Use any diary method that works for you.
• Share your diary...studies show it makes you more accountable (you can share yours with Beth, Pam and Lauran via email)
• Document as you go...don't wait until the end of the day
• Keep track of portion size (look to see what 1/2 cup of rice looks like, 8 oz of milk, etc)
• Don't skip indulgences, write 'em down - Its not to shame you, it's to provide you info on triggers and habits that might be continually sabotaging your efforts.

What's working for you?  What's not?  Share your comments...the more vested you are, the more success you'll have.

New Weight Loss Challenge Starts Next Wed!

We're back!  Beth Steur and I will be joined by veteran personal trainer Pam Strike in offering a 2012 Weight Loss Challenge beginning Wednesday, January 18.  That's next week.

Here's the skinny (I think I can, I think I can)....

• Weekly meetings on Wednesdays.  Choose one:  Meet at noon with Beth and Lauran OR meet at 7 p.m. with Beth and Pam. 
• Meetings include weekly goals and Circuit Interval Class (dress for exercise)
• Cost $60 - includes initial evaluation, weekly group exercise with certified trainer, motivation and coaching and cash payout to top three finishers
• Final weigh in is February 22.
• Call Beth 513-390-7468 or Lauran at 513-321-0247

Here's what one challenge winner, Lydia Hirsch, has to say:
"The weight loss challenge put me back on track and I feel better.  I liked joining a group to encourage one another to try their best.  (Lydia joined with her husband, Geoff.)  The weigh-ins each week was encouraging and humbling.  I loved the helpful hints to not eat unnecessarily.  Some of my favorites: drink two glasses of water in the morning; eat smaller meals with healthy snacks in between; eat dinner earlier and use a smaller plate.  Listen to Beth and laugh away the pounds!"

Introducing...new blogger Lauran McHaffie

Hi, I'm Lauran McHaffie, personal trainer and group fitness instructor certified by American Council on Exercise.  Though my initial introduction to the fitness world was taking "aerobics" classes when I was 16, I became a professional in the late '80's teaching in Carmel, Indiana.  Since then, I've taught several formts in several "gyms" and schools in Indianapolis, Toronto and Cincinnati.  I became a certified personal trainer in 1996 and since then have worked with hundreds of people through my previous employment as the Fitness Director at Madeira Health Care Center's, now defunct fitness center.  My forte is functional fitness for healthy aging. 

Currently, I provide small group personal training classes to older adults with my Stay Forever Fit program at CourtHouse Fitness Center in Madeira.  I've been working with many of these people for over a decade trying to help clients make exercise part of their lives with safe, social, effective exercise programs at an affordable rate.

In addition, I have one-on-one clients and am willing to work with them in their homes if needed.  You can also find me teaching group fitness classes at Cincinnati Sports Club, CourtHouse Fitness Center and Urban Active.

Thanks for stopping by.  Check back frequently for information on new programs and fitness tips.