Week 1 IBL TIPS

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Week 8 Health Tip – Tips for drinking H20!

  1. Hydrate in the morning.  Good practice is to drink at least 16 oz of water upon waking up.
  2. Use electrolytes in your water.  If we drink plain water in between meals we go to the bathroom a lot.  The water is not being used by the muscles.  When we drink water with electrolytes (particularly the sodium) in it, we have more energy and make less trips to the bathroom.  The muscles are getting the nutrients they need to perform.  (We use Ultima Replenisher electrolytes at Catalyst Fit.  You want an electrolyte brand with zero carbs, preferably without sucralose in it)
  3. The liver is capable of making all the glucose our bodies need.  If we are dehydrated the liver is unable to make glucose.  A signal is sent to our brains that we need sweets, we are hungry.  No, it is just the liver’s way to get out of working.  If you drink water, the liver needs to get to work to make glucose.  Hence why we have all been told you may actually need water when you get a sweet craving.

Week 7 Health Tip

Why Healing Your Gut (and Keeping Your Gut Happy) Is Essential for Good Health

Week 6 Health Tip

Organic vs.  Non-Organic

Produce and Grain

Organic plant farming practices include:

  • No use of synthetic fertilizers,which may contain chemicals manufactured from fossil fuels.  Instead, organic farmers rely on mulching, composting, and animal manure to enrich the soil.
  • No fertilizers derived from sewage sludge, which is the residue left over after human waste is processed.
  • No synthetic herbicides. Weeds are controlled with crop rotation, mulching, tilling, and hand weeding.
  • Avoid use of synthetic pesticides. Instead, organic farmers use organic approaches like insects that eat pests, traps, and naturally-produced pesticides.  But there is a loophole: organic farmers may use certain chemical pesticides in small amounts, following regulations for USDA-certified organic foods.
  • No genetically engineered crops, more commonly known as genetically modified organisms, or GMOs.  Some GMO crops are designed to produce natural pesticides or to be resistant to synthetic weed killers so farmers can apply more of them and increase crop yields.
  • No irradiation to kill diseases or pests, or to extend shelf life.  Irradiation means exposing the food, dairy, or meat to ionizing radiation.

Meat

USDA-certified organic livestock production follows its own set of rules.  This includes:

  • No use of growth hormones or antibiotics in cows, chicken, pigs, or other animals.
  • Animals are not fed with animal by-products, like fat, flesh, and blood from animals.  The animals only eat organic feed or graze on natural grasses.
  • Animals raised for meat, eggs, and milk are provided access to outdoor space for fresh air, exercise, shade, shelter, and clean drinking water.
  • The livestock are raised on certified organic land meeting all organic crop production standards.

How to Shop Organic

Any food producer can claim its products are organic, but how do you know it’s the real stuff? Here are a few suggestions on how to be a savvy shopper.

  1. Don’t confuse “natural” and “organic.” Though the word “natural” on a food label may mean that the product does not contain artificial flavorings, preservatives, or other additives.
  2. If you buy at farmer’s markets, talk to the producer about their farming practices. Many producers enjoy and welcome this sort of interaction with customers.
  3. Look for USDA organic-certified labels. The USDA allows foods to be labeled organic if they pass with the agency’s certification process.  The agency allows four types of organic food labels.  Here are the basics of what the labels mean:
    • 100 Percent Organic: All ingredients and processing are organic.  No GMOs.  Complies with national list of ingredients and processing allowed in certified-organic foods.
    • Organic: 95 percent of ingredients certified organic.  No GMOs.  Complies with national list of ingredients allowed in certified-organic foods.
    • Made with Organic: Organic seal not allowed.  At least 70% of ingredients certified organic.  No GMOs.  Complies with a list of ingredients allowed in certified-organic foods.
    • Organic Ingredients: Organic seal not allowed.  No specific percentage of ingredients required to be organic.  They may contain GMOs.  Not required to comply with national list of ingredients allowed or not allowed in organic foods.  Does not have to undergo USDA certification process.

Organic vs.  Non-Organic: Choose “Cleaner” Produce

The Environmental Working Group (EWG), a nonprofit organization, publishes an annual report, the Shoppers Guide to Pesticides in Produce.  The report is based on USDA pesticide residue testing.

According to the EWG, the following 15 fruits and vegetables have the least residues relative to other options: apples, cucumbers, celery, cherry tomatoes, grapes, hot peppers, kale/collard greens, nectarines (imported), peppers, peaches, potatoes, summer squash, sweet bell pepper, spinach, strawberries.

The following 12 fruits and vegetables have comparatively higher amounts of pesticide residues: asparagus, avocados, cabbage, cantaloupe, eggplant, grapefruit, mango, mushrooms, onion, papaya, pineapple, sweet corn, frozen sweet peas, sweet potatoes.

Week 5 Health Tip:

From Jennifer Hummel of Catalyst Fit –

Insulin is released when we eat.  It is a fat storage hormone.  We can’t burn fat when insulin is around.  Therefore you will get the best results by eating meals only, no snacking.
It can be breakfast, lunch and dinner.  Just focus on at least 12 hours between last meal & first and at least 4 hours in between meals (5-6 hours even better)
Don’t just eat breakfast because it’s 7 AM, gauge your hunger (Breakfast is literally “breaking our fast.” It has nothing to do with the time of day)
Typically 2 eating events a day (700-1000 or more calories depending on your RMR) is very satiating and gives our body something like 20 hours to be in fat burning mode

So much great reads out there about motivation, habits, preventing disease, the power of our mind etc
Reading is the best way to get and stay motivated throughout your journey
Every day you should read something that gets you excited to stay the course

Week 3 Health Tip:

From the book “Finish: Give Yourself the Gift of Done” By Jon Acuff, provided by Catalyst Fit!

Week 2 Health Tip 

How Long to See Weight Loss Results?

The time it takes for you to see (and others to notice) weight loss results can vary from person to person.  Many factors, including your starting size and your eating plan, can make a big difference.  In general, however, many people can see results in one to two weeks if they stick to their plan.

There are many different factors that affect how fast you’ll see diet results.  Unfortunately, there is no clear cut answer about how soon your weight loss will show.  These are some of the reasons that results can vary.

Starting Size

If your starting weight falls into the obese range on the body mass index, it is not impossible for your weight to change up to 20 pounds in a single day.  But that amount of weight loss may not be very noticeable on a larger frame.  However, if you are a petite woman and you lose 20 pounds that amount of weight loss can be the difference between several clothing sizes.  It would be nearly impossible (and terribly unsafe), however, for a tiny woman to lose that much weight in a day.  If you are smaller, you are likely to have less weight to lose and it will come off a little bit slower.  When your starting body size is larger, you are likely to lose more weight at a faster rate—especially in the early days of in your program.

Diet Type

Some diets are set up to include an initial phase where you lose more weight. AtkinsSouth Beach and many other popular programs include a jump start for a week or two when food restriction is more intense and you lose more weight.  You can lose five pounds or more per week during this initial phase.  As a result, the weight loss will be noticeable sooner.

Carbohydrate Intake

Carbohydrate restriction can lead to quick water loss.  When you lose water weight, you are likely to feel and look thinner. For some people, lost water weight can make the difference between two different clothing sizes.  But losing water weight is different than losing fat.  While cutting back on carbsis a smart approach to weight loss for many dieters, it needs to be part of a comprehensive program of healthy eating for sustained weight loss to occur.

How Often You Weigh Yourself

You’re more likely to see big changes in the number if you weigh yourself less often.  Why? Because if you weigh yourself once a week, the result will be the total number of pounds lost over seven days.  If you weigh yourself every day, you’re likely to see small changes and you may even see weight gain.  There are many different reasons that your weight changes every dayand it is not always the result of how well you followed your diet.

How You Measure Weight Loss Results

When you start a diet program, your goal may be to fit into a smaller clothing size.  Or perhaps the number on the scale means more to you.  Others want to see changes to a certain body part—like thinner thighs or a flatter tummy.

In most cases, you’re likely to see changes on the scale first, especially if you have a high tech scale.  A digital scale can pick up small changes in your total body weight (even fractions of a pound )that may too small to notice on a single isolated part of your body.
Next, you’re likely to see changes in your clothing.  Your actual size won’t change right away, but you’ll notice that your clothes start to fit more comfortably and hang a little bit looser.  You’re most likely to notice this change sooner if you typically wear more fitted (tighter) clothing.  Eventually, if you stick to your weight loss program, the weight loss from your total body will result in a reduction in your clothing size.
Lastly, you’ll see changes to each body part.  Of course, these changes will be happening throughout the entire weight loss process.  But you may not notice thinner thighs, for example, until you’ve lost several pounds.  You’re more likely to see body part changes sooner if you start an exercise program while you are dieting.

Keep in mind, however, that exercise can improve the shape of your body and make it tighter and more attractive. But improved muscle mass can result in weight gain on the scale—even though your body is smaller and looks better.

How Long Until My Clothing Size Changes?

One of the best parts of the weight loss journey is when you go to the store and learn that you fit into a smaller clothing size.  For most dieters, this is the moment when you feel that all of your hard work has paid off.  So how long does it take before you enjoy that special experience? Again, it varies.  Height plays a big role.

If you are a petite woman who is five feet tall, a ten-pound weight loss may mean that you’ve lost up to ten percent of your body weight.  That amount of weight loss will be very noticeable and can change her clothing size up to two sizes.  But if you are a very tall athletic woman, a ten-pound loss probably won’t even be noticeable and may not change your clothing size at all.

Many experts say that you should expect to change one clothing size with every 10-12 pounds of weight loss.

But we usually don’t lose weight evenly throughout our bodies.  Unfortunately, the stubborn areas usually take the longest to change.  So your bra size may get smaller faster than your pant size.  Ultimately your clothing size depends on the measurement of each particular body part.

  • To change your pant size you need to reduce your waist size by about 1 to 1.5 inches and your hip size by the same amount.
  • To change your top size you need to reduce your bust and waist measurement by approximately one inch in smaller sizes (size 8 and under) and 1.5 inches in medium and larger sizes (size 10 and up).
  • To change your dress size you need to reduce your waist, bust and hip measurements by approximately one inch each depending on the style of the dress and the fit you prefer.

How Long to See Weight Loss (Sample Timeline)

Remember that a new clothing size and smaller body are not the only benefits of weight loss.  These are some weight loss changes that you’re likely to see and a sample timeline of when you’re likely to see them if you stick to a healthy reduced-calorie eating plan and a moderate exercise program.

  • Week one: Most dieters start to see some change in the scale (usually up to five pounds) during this week.  You’re likely to feel better, but not see major changes in your body.
  • Week two: During week two you’re likely to start to see changes in the way your body looks and feels.  Exercise starts to feel easier and your clothes will start to feel loose.
  • Week three: Week three is when you start to feel momentum in your weight loss journey.  If you’ve been consistent in your plan, your body is responding well and you start to feel like the program is successful.
  • Week four: By week four it is very possible that you’ve lost enough weight (safely) to be a different clothing size.

After week four your new eating plan is starting to feel like more of a normal routine.  Depending on the amount of weight you have to lose, you may start to return to an adjusted eating plan for weight maintenance.

Week 1 Health Tip

Gold’s Gym Tips

How to use basic machinery in the gym properly!

Click any or all of the videos below, then click the link that appears in the black box to play each video.