This Simple Daily Tip Can Improve Your Health And Jumpstart Weightloss

What we all should be doing first thing in the morning

A simple, cheap and effective way to jump start your metabolism, weight loss and improve your health

What if I told you that by doing this every day, making it part of your morning routine just like brushing your teeth, would help you to lose weight, flush out toxins, hydrate your body and skin, improve brain function, give you more energy and decrease your appetite, would you do it?

Drinking water upon rising in the morning can have huge health benefits!  Some people call it water therapy and has its origination in Ayurvedic medicine.  It is purported to help with numerous diseases such as cancer, asthma, high blood pressure, arthritis, diabetes and migraines.

To reap the benefits, drink the water upon waking (ideally 45 minutes before you eat) and make it part of your morning routine.  Most us are walking around in a dehydrated state. So, start your day off the right way!

Ideally filtered water that is void of chemicals and fluoride is best.  I personally like the Berkey filter system as this is affordable for many instead of a whole house system.  Most water pitchers are ineffective for removing most of the chemicals in our water but there are a couple good ones out there such as the “Clearly Filtered” pitcher.  But even if you don’t have a water filter system, it does not mean you should not drink up.

For most people 16 oz. of water in the morning is the right amount. Others say to drink double this amount. This may be a lot of water to consume for most people first thing in the morning.  My suggestion would be to start out with 8 oz. and slowly work your way up to the higher amount and see how you feel. Moderation is key as too little or too much water is never a good thing.

The 8 glasses filled with 8 oz. of water is a myth and no science behind this reasoning.  Another simple rule is to divide your body weight in half and drink this amount in ounces. But if you are a large person, this may feel like you are spending your day drinking water!

Instead focus on getting that glass of water first thing in the day and then add in water, herbal teas, fruits and vegetables during the day.  If your urine is very pale yellow throughout the day, then you are hydrated. If it is a bright yellow to orange, drink up!  Riboflavin, a B vitamin can make your urine a bright yellow.

Benefits to drinking water first thing in the morning

It can jump start your metabolism

 It can increase your metabolism by 24% for the first 90 minutes after consuming that glass of water. Another study showed that it can increase your metabolic rate by 30% for the next 40 minutes after the water is consumed.

Hydration

 This is more important that you think.  When dehydrated, we may experience brain fog, lack of energy and metal clarity.  Hydrating in the morning can increase the flow of oxygen which is energizing.  Hydrating will also help the skin to look younger.

Flushes out toxins

Support your kidneys by helping them to flush out toxins and give your body the water it needs first thing in the a.m.  Speed up the detox process by adding a tablespoon of lemon juice to your morning water.  This is best done prior to brushing your teeth in the morning as the film on your teeth will protect the enamel from the acidity in the lemon juice.

Support brain health

Your brain tissue is 75% water.  Not having enough water can make you feel tired, drained and can cause mood swings.

Prevent you from overeating

Just by drinking water you feel full.   Studies show that those who consume water before every meal lost an average of 4.5 pounds over a three-month period.  That’s with no dieting, not changing your eating habits-just adding in water.

Less colds and Flu

Staying hydrated helps to maintain the health of your lymphatic system which also affects how your body fights off infection.

If you are looking for a simple, cheap and effective way to improve your health and stimulate weight loss, then this is it!

Sources

Bauman, E. & Friedlander, J. (2014) Therapeutic Nutrition. CA: Bauman College.

Carroll, A. (8/24/15) No, you do not have to drink 8 glasses of water a day.  http://www.nytimes.com/2015/08/25/upshot/no-you-do-not-have-to-drink-8-glasses-of-water-a-day.html

Clinical trial confirms effectiveness of simple appetite control method

How Toxins make you fat

Water induced thermogenesis

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the  book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC believes in food first when addressing the root causes to your health conditions.  For more information, visit her website at www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today!

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

This Simple Daily Tip Can Improve Your Health And Jumpstart Weightloss

10 Dieting and Weightloss Mistakes and How to Avoid Them

There are many options available for people who desire to lose weight. Amongst these options is dieting. While many people may not like dieting, it works. However, dieting only works when it is done right. Many people unknowingly sabotage their effort to lose weight by certain actions. If all your dieting effort proofs abortive, you might be guilty of one or more of the mistakes below:

1. 
   

   Rewarding Yourself after workout

   
   

Quite a number of people are guilty of giving themselves a treat after a workout. Doing that, most of the times, tend to cancel out the benefits of the efforts invested in the workout. Punishment could be a better incentive for exercise that reward based system.

2. 
   

   Doing the same routine always

   
   

You can’t repeat the same thing and expect different results, says Albert Einstein. This applies to workout as well. To make the most of your exercise plan, vary the intensity, time and frequency of your workouts.

3. 
   

   Ignoring Weightlifting

   
   

Most people, especially women, are usually tempted to stick to cardio alone. However, to get the most out of your workout program, strength training is needed as well. This will keep your metabolism up and burn fat like magic.

4. 
   

   Succumbing to Workout Fatigue

   
   

Fatigue is one of the most common excuse people give for not exercising. On the contrary, exercise energizes you. Ignore the tiredness and take a walk for about 10 mins. You might end up going longer.

5. 
   

   Drinking fruit Juice or Sport Drinks

   
   

Most fruit juices are made with artificial ingredients mixed with water and made to taste like fruit. Fruit juice might not be the best thing on the food list of anyone keen about dieting. This is because all the nutritional values you get with original fruit has been removed from fruit juice. The high proportion of sugar in most fruit juice also makes it ineffective for dieting. The sweet taste of fruit juice also increases the tendency to over-drink fruit juice. If you are serious about your dieting effort, go for original fruits instead of fruit juice or sports drinks.

6. 
   

   Every day weighing

   
   

You don’t expect your weight loss to be magical, do you? Thus, expecting to see changes every day via measurement is just absurd. Everyday weighing has the tendency to increase your frustration level. Instead of hopping on the scale every morning, make it a weekly thing. The result will be motivating instead.

7. 
   

   Not Snacking

   
   

I know what you are thinking – that Snacking is bad. However, selective snacking could help drop the pounds. Research revealed that people who consume several small meals a day are less likely to get hungry and overeat. Thus, snacking, especially with protein-rich ones, is a good way to keep your metabolism firing on all cylinders.

8. 
   

   Ditching Breakfast

   
   

While avoiding a meal could be tempting as a way to drop fat, the repercussion could be negative. You might be hungry for the rest of the day leading to bad food and snack choices for lunch and dinner. A breakfast high in fiber and protein would likely reduce hunger all through the day.

9. 
   

   Setting Unrealistic Goals

   
   

Desiring to lose 25 pounds in your very first week is just being unreasonable. Such unrealistic goal tends to lead to frustration even when you are making great progress in your dieting effort.  

10. 
    

    Over-relying on Weight Loss Supplements

    
    

There is no doubt that weight loss supplements work for losing weight. In fact, the different categories of weight loss supplements offer different kinds of benefits for people that desire a quick weight loss fix. However, depending majorly on weight loss supplements without complementing it with workout and dieting could be the perfect recipe for failure!

Being conscious of the above will go a long way in guiding you against failure in your weight loss journey.

10 Dieting and Weightloss Mistakes and How to Avoid Them

Nice calls for national database for weight-loss programmes

Lifestyle weight management programmes focus on reducing calories consumed and increasing physical activity. Photograph: Dominic Lipinski/PA

A national database for lifestyle weight management programmes that have achieved positive long-term results should be set up to help combat the obesity epidemic, government advisers have said.

The National Institute for Health and Clinical Excellence (Nice) said participants in such programmes – which focus on reducing calories consumed and increasing physical activity – lose 3% of their body weight on average, which if sustained would be enough to lower the risk of type 2 diabetes and high blood pressure.

Carol Weir, guidance developer for Nice and head of service for nutrition and dietetics at Leeds Community Healthcare NHS Trust, said: “Obviously, if you need to lose weight, the more weight you lose the better, and the health benefits derive from that, but even a 3% loss, kept up long-term, is beneficial and that is why we are recommending sensible changes that can be sustained lifelong.”

The NHS recommends that obese people should aim to lose between 5% and 10% of their weight, and Nice emphasised that it was not replacing that guidance. But it said people needed encouragement and achievable goals.

It found that Rosemary Conley, Slimming World and Weight Watchers had been shown to be effective at 12 to 18 months, and said lifestyle weight management programmes were “one part of the solution”, but robust data was not available for many of them.

Gill Fine, chair of the Nice guidance group, said: “The issue is the variation in the types of programme available, and this is a real challenge for local authorities who have limited resources available when commissioning programmes. If there was a central resource that local providers could go in and see those programmes which are effective, it would help them to commission.”

The group has also published guidelines on best practice for programmes, including ensuring the tone and content of all communications.

Dr Alison Tedstone, chief nutritionist at Public Health England, said: “Elements of PHE’s work to support effective commissioning are already contributing to delivering some of the recommendations that Nice has developed. PHE is currently developing its future obesity work plan, which includes supporting local public health teams to deliver lifestyle and weight management services that meet local needs.”

Richard Welbourn, president of the British Obesity and Metabolic Surgery Society, welcomed the Nice guidance but stressed the benefits of surgical interventions. “The fact remains that significant weight loss is hard to achieve and even harder to sustain, even with the help of health professionals,” he said. “We promote the safe and effective use of surgical strategies as part of a coordinated pathway of care for people who are obese. There is compelling evidence that weight-loss surgery is clinically effective, safe and cost-effective.”

Nice is reviewing its guidance on bariatric surgery, which it currently recommends for adults with a body mass index of more than 40 who have tried but failed to lose weight using non-surgical techniques. The revised guidance is due to be published in November.

Nice calls for national database for weight-loss programmes

New Year/New You: An Entrepreneur"s Strategy To Long lasting Weight-loss

Wendy Darling (right) with host Terri Suresh, speaking on The Wellness Curve (image courtesy of Terri Surresh)

In the spirit of the New 12 months, here’s the story of an entrepreneur who produced a business all around the company of excess weight reduction, and is offering other extremely time-challenged and driven people (read through: entrepreneurs) with a custom-made and long term path to their excess weight loss and energy targets.

She is writer, speaker, counselor and executive/lifestyle coach Wendy Darling (no relation to the fictional character, plainly), the founder of Thumbprints Global LLC and creator of the program Loving Your self Lean: Your Physique, Your Lifestyle, Your Way.

I had the opportunity to meet this effervescent coach and entrepreneur at the December CEO Area company growth conference in Las Vegas earlier this month, the place she presented and served as faculty. I promptly renamed her “Darling Wendy” for the stability of the week-lengthy occasion. With her common demeanor, she accepted the impromptu name with a smile.

Darling is a special individual with two graduate degrees in counseling psychology and post-graduate function in conventional management. She was in the midst of a burgeoning 20-plus yr occupation in organizational advancement when the life she as soon as knew took a sharp left turn in the kind of a key accident in 1991. Her existence was spared, even though her recovery necessary numerous many years. On her return to daily life, she discovered new presents that have led her to the growth of entirely new modalities for healing and helping. These days she blends her traditional coaching with a new and keen intuition that tends to make her hugely efficient in assisting all varieties of people – children, mothers and fathers, and yes, fellow executives and entrepreneurs, to attain their seemingly impossible objectives.

These days she is a frequent speaker–a radio and speak demonstrate personality–and has developed and delivered a lot more than 50 applications to a collective audience of far more than 250,000 folks in the 20 years given that her existence changing and miraculous flip of occasions. These initiatives contain the present Loving Yourself Lean plan that offers personal coaching and virtual group sessions to help clients remove the emotional roadblocks that are restricting them from long lasting success. In the procedure she guides customers in the improvement of personalized nutritional and workout/movement approaches that let them to obtain their targets naturally, and in several cases with breakthrough velocity.

For entrepreneurs, the market of fat-loss is massive. By the numbers, ABC Information estimates the following business numbers as of 2012:

• 
  $ 20 Billion: The yearly income of the U.S. bodyweight reduction business as of 2012 like books, programs, drugs and fat reduction surgeries.
  


• 
  108 Million: The number of individuals on diet plans in the United States. Dieters typically make 4 to 5 attempts per year.


• 
  85%: The percentage of clients who eat excess weight-loss products and companies who are female.


• 
  1 Hour: The sum of time spent on everyday exercise by men and women who misplaced and kept off at least 30 pounds of extra weight for 5 years.


• 
  220,000: The amount of men and women with morbid weight problems in United States who had bariatric surgical treatment in 2009.


• 
  $ 11,500 to $ 26,000: The regular cost of surgery, which minimizes the dimension of the abdomen.


• 
  $ 500,000 to $ 3 Million: The common salaries paid to celebrity endorsers of significant weight-reduction plans.


• 
  $ 30,000: The sum of money celebrity endorsers, on average, earn per pound lost.


• 
  $ 5,594: Price for a week-extended (6 night) excess weight-loss program at Beau Rivage Palace, a luxury hotel in Lausanne, Switzerland. The plan consists of massages and private training sessions and discourages deprivation.
  

A January 2013 survey (reported in the February 2013 concern of Client Reports) by the Customer Reviews Nationwide Analysis Nationwide Research Center polled more than 1,300 licensed psychologists about the concerns and techniques they considered vital for assisting consumers lose weight and also be successful in maintaining it off.

The significant problems the psychologists cited have been as follows:

• Comprehending and managing the behaviors and emotions relevant to weight management (44%)


• Emotional eating (43%)


• Keeping a typical exercising schedule (43%)


• Creating suitable meals options in common (28%)

In general, psychologist respondents cited the concerns of gaining mastery more than behaviors and emotions related to eating as key to their clients’ achievement, indicating that these two themes go with each other. Additionally 92% of the 306 respondents who provide fat reduction treatment method inside of their existing practice reported their roles in assisting clientele “address underlying emotional issues associated to fat gain.”

Leader and daily life coach Wendy Darling is the creator of Loving By yourself Lean

These findings do not shock Darling. Her own method is a exclusive program that is straightforward, but can yield important final results for the customers she serves. She addresses the troubles of finding and healing the emotional and psychological blocks that lead to weight obtain (and other unproductive behaviors) at the core of her increasing roster of plans. Her Loving Yourself Lean program is a unique “healing” system, as she describes it: “I assist clientele get to the root of what is causing them to be overweight. When the core interference is removed, excess weight releases effortlessly.” In this respect, excess weight loss programs  are individually configured to each and every client. Most normally, they will run 90 days. She runs her the counseling and coaching portions of her practice by way of personal virtual sessions that clients can obtain totally independent of other services or can make use of in conjunction with periodic little group sessions of ten-20 folks. (Even in a virtual setting, the group dynamic can be vital, she says).

The program is not inexpensive, but offers options for strategies that can be custom-made to integrate personal weekly counseling, group on the web sessions, or the two. Darling is capable to provide payment alternatives, she tells me, and is also capable to accommodate the demanding schedules of complete-time organization owners and entrepreneurs, which make up the majority of her bodyweight-reduction clientele. (In addition to currently being very driven and accomplished folks, her customers tend to incorporate far a lot more women than guys, she says, though there are ample male participants, as well.)

For individuals who are compelled by Darling’s pondering and strategy but unable to participate in a total system, she offers resource materials, articles or blog posts, and a routine of live occasions and presentations on her web site at www.lovinglean.com. Interested readers can also download an e book of recipes and resources that she tends to make offered totally free.

As an aside: whilst we have no enterprise partnership together I will be joining Wendy’s first 2014 system, starting January 21, and will report back in potential columns on my ongoing expertise there.

In our interview, Darling and I also discussed the problems of predominantly “manufactured” meals in an industrial and entrepreneurial society, and the problems of discovering adequate time to meet the self-care demands of movement/recreation, loved ones time, and access to sufficient fresh air, water, nutritional diet regime, relaxation and sleep. All of these problems are factors in the capability to accomplish consistent leanness and wellness.

But even deeper than these issues, she confirms, are the problems of addressing and healing the emotional barriers to optimum overall health. When these are mastered, the progress is natural. 1 latest client released a complete of 60 pounds inside of the 90-day system, with relative ease. Another has launched 15 lbs, even by way of the time time period that incorporated Thanksgiving and Christmas.

Even though excess weight-reduction approaches and swift fix applications are rampant, Darling’s encounter underscores Buyer Reports’ findings that point to the need for emotional balance and capabilities at the core of a successful plan.  Beyond personalized improvement, for entrepreneurs who are continuing to seek opportunities, the fat-loss industry continues to be one particular of our society and culture’s greatest market place options for firms and services suppliers to fill.  What are your own fitness and wellness objectives for 2014, and how do you intend to attain them? I search forward to hearing your thoughts.

New Year/New You: An Entrepreneur"s Strategy To Long lasting Weight-loss