FAILING TO PLAN IS A PLAN TO FAIL

Two weeks into 2012 and a large majority of people have already fallen off the proverbial “Resolution Wagon”. The start of the New Year brings great intention in relation to our aspirations and goals. But for many, these personal declarations wane quickly along with the enthusiasm fueling the decision in the first place. Do our resolutions need to be cast by the wayside so quickly? Absolutely not - we just need to modify the approach. How we tackle our goals is sometimes the biggest challenge, and part of the reason we do not succeed.

Failing to plan is a plan to fail.

Imagine leaving for a California vacation. You’ve rented the motor home, bought the groceries, filled the tank and you’ve headed out on the open road. Excitement and commitment slowly turns to frustration and indecision when you realize you failed to plan the route and worse yet, you have no map or GPS to guide you. Sounds downright ridiculous and something you would never do, but are you setting yourself up in a similar fashion in regards to your health goals by not utilizing the tools necessary to achieve them?

Losing weight is one of the most common resolutions made every year. To be successful one must eat well, reduce calories, increase activity and take a few well chosen supplements. Sounds simple enough, but what SPECIFICALLY have you planned and how informed are you?

WEIGHT LOSS SUPPLEMENTS

Are you still searching for the magic bullet that will shed excess weight overnight? Forget about it. But if you are looking for supplements to be used as an adjunct or aid to the dietary and lifestyle modifications required for healthy weight reduction, make sure you use effective products suited for your needs.

Consumer research reveals that reducing cravings and appetite is one of the most desired product features for individuals looking to lose weight. Why starve yourself or struggle with uncontrollable cravings when you can gain control of your food and caloric intake? Enter PGX®, a unique combination of water-soluble plant fibre (polysaccharides) that absorbs many times its weight in water within the digestive system. It provides a feeling of fullness due to its high fibre content, reduces food cravings and portion size, while balancing blood sugar levels.

If however, you have no appetite problems, but want to improve body composition, reduce fat mass and increase lean muscle mass, a different supplement approach is warranted. This can include coleus forskohlii, CLA (conjugated linoleic acid) or whey protein. A USDA study found that whey protein can help, particularly for those individuals committed to regular exercise. The amino acids in whey act as substrates for protein synthesis, improving body mass index.

There are a number of other proven ingredients with various uses and functions. Green tea EGCG has been shown to increase metabolism, especially when used in combination with a small amount of caffeine. 5HTP helps satiety and boosts mood. For those individuals feeling a little down about their holiday weight gain, 5HTP might be a great aid to help get you back on track and motivated to stick with your resolution. Diagnosed with diabetes or metabolic syndrome? Chromium is a trace mineral for healthy glucose metabolism. It helps with insulin sensitivity. The bottom line is to understand what you are taking, and how it will help you achieve your goals.

And, one last word of weight loss wisdom. Ensure that you are taking your supplements in appropriate doses to achieve the desired effect. This holds true for ANY natural health supplement. For instance, research reveals that at least three grams (generally 3 capsules) of CLA is needed per day to improve body composition. Therefore, one capsule/gram a day is insufficient dosing to produce the desired results. Make sure you not only plan, but understand what will work on your path to success.

FITNESS TIP

Regular activity is important for health and weight loss, but sometimes it’s downright difficult to find the time and the motivation. Our suggestion is to monitor how much activity you are currently engaging in. Purchase an inexpensive pedometer and track your movement. You may be surprised to find you are only taking about 2000 steps a day. Aim for 10,000 steps each day, but build it up in smaller increments of an additional 500 -1000 steps each week. It is a great guide to help keep you on track.

WEIGHT LOSS TIP

Keep a journal of your food intake. Write down everything you eat and drink each day, along with the quantity you consumed. And don’t cheat by not recording those small nibbles you may consume unconsciously (handful of nuts, a small piece of chocolate, a bite of your child’s ice cream, the piece of cheese while preparing dinner, etc.) You do not have to share the journal information with anyone but yourself. Becoming aware of how much you eat can help show you why, and when you may be overeating.

BREAKFAST ENERGY BLAST

Breakfast is the most important meal of the day. It provides the fuel to ignite your metabolism and provides the energy to get you through the day. Start the day off right with this tasty, nutrient rich breakfast.

½ cup dried (or fresh) fruit of choice, chopped in bite size pieces (blueberries, cranberries, cherries, apricots, etc)

3/4 cup oats

1/4 cup sliced almonds

2 tbsp flaxseed

1/4 cup honey

1 cup plain yogurt

1 cup milk of your choice (dairy, soy, almond)

1 scoop whey protein

Directions

In a medium sized bowl, combine whey protein, milk, yogurt and honey. Blend well. Add dried fruit, oats, almond and flax seed. Mix together. Milk can be added or reduced for desired consistency.