WEIGHT LOSS INFORMATION for 6-10-13

Hello, everyone!  Great class on Monday!  I liked watching you have standing conversations about what you gathered from the information and how that will help you create your new healthy lifestyle!  You were all put to the test over the dining out smart quiz and congrats goes out to Curt for getting 100%!  FOR NEXT CLASS....you will be studying the "fiber factor", you do not want to miss this class!

Thanks to the team of coaches for the support and energy they provide to this challenge and thanks to all the challengers willing to share and discuss the information!  

BIGGEST LOSER:  CURT with 10.8 pounds over 2 weeks.  He walked away with a Hydrate to keep him hydrated on all the power walking he does AND a gift card to use at Adrian Therapeutic Massage!  ENJOY 

SPECIAL REMINDER  The Answer and Katie Rowand is hosting a Zumba FUNdraiser for a local family who very recently lost everything they have in house fire.  With a brand new baby born just a week later, they really need our help! 

JUNE 15
Starts at 12:30
$5/participation fee per hour
Ends at 3:30
DONATIONS ARE WELCOME
For all fitness levels!
Tell everyone you know!
 
The Fiber Factor for Losing Weight
CHEATER'S DELIGHT VIDEO  CLICK TO WATCH!



We are on the same program… why are they losing weight faster?
All calories are not the same. Each ounce of food is not the same in the way your body responds.
Use foods for more benefit in losing weight.
Fiber binds with fats of which contain calories to carry them through the colon and to not be
absorbed. Each gram of fiber can flush with it 7 calories approximately. So the average
American whom eats only 12 grams of fiber in a day only flushes about 84 calories from their
day. Health standards recommend eating 35 grams of fiber each day thus flushing 245 calories.
Or increase your fiber to 45 grams of fiber per day for a flush of 315 calories. So if you eat a
1200-calorie diet you can flush ¼ of those calories simply by adding in food that are high in fiber
at each meal, or supplement the fiber into your meals with powders and tablets.
The idea is to work within your calorie guidelines for weight loss to eat 3 meals and 3 snacks
every day to boost the metabolism in favor of dropping stored calories.
For a female that is 160 pounds her target should be 1200 calories eating 45 grams of fiber and
flushing 315 calories she has a net calorie day of 885 calories. Let’s say this woman is not active
no exercise so her Active Metabolic Rate is 1600 calories. To lose 1 pound of body fat you need
a deficit of 3500 calories. She is at a deficit of 715 calories repeat that deficit for 5 days
consecutive and every 5 days and she will lose 1 pound of body fat every 5 days or 6 pounds in a
month, just by the fiber she is now consuming. Multiply that by a year and you could reach 72
pounds dropped in 12 months – just by eating fiber.
Solution: 1200 calories, 35 grams of fiber…So let’s make it easy.
For Breakfast and Lunch 250 calories -- 10 grams of fiber -- 20 grams of protein
Herbalife ShapeWorks Shake:
8 oz milk
2 heaping TBS Formula 1 Protein Powder (3 grams)
1 rounded teaspoon of Active Fiber powder (5 grams)
1 cup strawberries OR ½ cup blueberries OR 1 banana (2 grams)
Choose 3 servings for 3 snacks each day
Herbalife Soy Nuts -- 110 calories -- 6 grams of fiber
1 cup of Blackberries – 60 calories -7.3 grams of fiber
1 cup of Blueberries – 80 calories - 3.5 grams of fiber
Large Orange -- 86 calories – 4.4 grams of fiber
1 medium Pear – 100 calories - 5.5 grams of fiber
Sliced Apple with 1 TBS Peanut Butter spread onto it - 170 calories – 4 grams
Dinner: Meat, Veggie, Sweet Potato OR Rice (Brown or Parboiled) OR Whole Wheat Pasta
Wk 8: High Fiber Diet
HIGH FIBER DIET
Dietary fiber can help your colon and is an important part of the management of diverticulosis and
irritable bowel syndrome. It speeds the progress of food passing through your digestive tract and
promotes regular bowel movements. The increased ease of stool passage keeps the intestinal muscles
in good shape and prevents the sluggishness that leaves stool sitting in the colon for long periods of
time. This may help to prevent diseases of the bowel, including the formation of polyps, which, when
left unattended, may lead to bowel cancer. Furthermore, fiber may bind with or dilute cancer-causing
agents in some foods and help push them out of the body rather than allow them to be absorbed into
the intestines.
WHAT IS FIBER?
Fiber is the structural part of fruits, vegetables, and grains that your digestive system cannot digest or
break down. Increasing fiber in the diet can be an important factor in improving your overall wellbeing.
For instance, bran has been found to reduce blood sugar and to lower cholesterol. Bran has
become a friend to the dieter as well, because it is effective as part of an overall weight control
program. Fibrous foods give you a sense of fullness because of the bulkiness of fiber. Fiber-rich foods
require more chewing. So eating takes longer and you feel satisfied sooner. Fiber has almost no
calories because your intestinal system does not digest it.
WHAT FOODS CONTAIN FIBER?
Cereals, fruits, and vegetables all contain some fiber (see the fiber chart). Foods vary greatly in the
amount of fiber they provide. Milk and its products, fats, meats, poultry, fish and eggs contain NO
fiber at ALL. The richest source of fiber is grains, such as cereals. But the fiber content varies,
depending on the milling and refining process of the product. Excellent high-fiber cereals are all-bran,
bran buds, 100% bran, and fiber one. Any of these, may be used in cooking and added to many already
prepared foods.
HOW MUCH FIBER DO I NEED EACH DAY?
Aim for 25-35 grams of fiber daily, BUT work up to it as your system tolerates it. If you are currently
consuming little or no fiber in your diet, make the change gradually. Don’t shock your intestinal tract.
Introducing large amounts of fiber too abruptly may result in cramping, increased gas, or even
diarrhea. If any of these occur, cut back on the portion of cereal you are eating, then gradually increase
the amount until you can tolerate one cup per day, which will provide you with you fiber requirement.
ISN’T IT HARD TO EAT ON CUP OF FIBER A DAY?
Not really. You don’t have to eat on whole cup at one sitting. There are numerous ways to get the fiber
you need. Enjoyably: take a half-cup in the morning and the rest at night. Put out a cup of cereal in the
morning and snack on it during the day, or use it as a topping on ice cream, custard, and other more
palatable foods. Cook with recipes that use bran-baking with bran is an o9ld and familiar culinary
technique. Try using bran instead of breading on chicken and fish, breakfasting with bran cakes, or
making meatballs with bran filler.
WHAT ELSE CAN I DO?
Increase your fluid intake. Drink WATER. Since dietary fiber is somewhat sponge-like it absorbs
water. Additional amounts of water are helpful in pushing the fiber along its course.
Wk 8: High Fiber Diet
Exercise, A daily walk or run helps to promote bowel regularity.
DO NOT overcook your vegetables; steaming and stir-frying are excellent in preventing the
breakdown of beneficial fiber.
Choose healthy snacks. Try eating an apple instead of drinking apple juice. The juice provides NO
fiber, BUT an apple can supply 3.5 grams of dietary fiber. High fiber snacks include popcorn, fruits
and raw vegetables. It will also help you cut calories.
LIST OF FIBER FOODS
Food Serving size Grams of fiber
Apricots, dried ¼ cup 7.8
Honeydew melon 1 Wedge 13.0
Fresh Pear 1 small 2.6
Prunes ½ cup 7.8
Raspberries ½ cup 4.6
Rye Wafers 3 23.0
100% Bran Cereal ½ cup 8.4
Fiber one 1/3 cup 11.0
Baked beans ½ cup 8.8
Brussel sprouts ½ cup 23.0
Kidney beans ½ cup 9.3
Lima Beans ½ cup 4.5
Peas ¼ cup 8.4
Spinach ½ cup 5.7
Sweet potatoes 1 3.5
What if my palate just doesn’t like these fiber foods of fruits and veggies… is there another
source of fiber?
With the statistics surrounding colon cancer it is apparent that many do not make these foods a priority
– yet there is another solution to seek! Supplementation!
Fiber Powder as in Herbalife’s Active Fiber Powder (simply 1 rounded teaspoon) easily mixed in any
liquid offers 5 grams of essential fibers to keep the system moving waste through the colon. When on
a calorie controlled diet with meal replacements this added teaspoon of Active Fiber Powder keeps you
feeling fuller and your appetite satisfied longer. This blend also encourages the growth of “friendly”
bacteria.
Wk 8: High Fiber Diet
Fiber supplements that offer acidophilus replenish the intestinal flora and support the healthy bacteria
the counter balances the bad bacteria that festers and causes disease in our colon. Herbalife’s
Florafiber is an excellent solution to get the acidophilus in an easy tablet taken with meals.
Fiber is also known to bind with fats, and when eaten with meals that have saturated fats will help bind
the saturated fats and take it through the colon to be eliminated and not absorbed into the body. The
market likes to refer to these as “fat blockers” and Herbalife’s Thermobond does just that. These
binding fibers have also been proven to create a feeling of fullness.

Challenge Info for next WLC April 29, 2013

Wk 3: How to Boost your Metabolism
TO YOUR HEALTH:
How To Boost Your Metabolism, by Sean Kennedy
Unless We Perform Regular Strength Exercises, We Lose 5-7 Pounds of Muscle Every
Decade After the Age of 25. That Corresponds With a Reduction of up to 20% in
Metabolic Rate Each Decade. The Result: You Get Weaker and Fatter.
Metabolism is the process by which your body makes and uses energy, or calories, for
everything from the cellular absorption of nutrients to running a marathon.
Each of us has what is called a basal metabolic rate (BMR), or one’s base metabolism. A
good technical definition of BMR is "the energy expended when an individual is lying at
complete rest, in the morning, after sleep, in the post-digestive state."
For most men, BMR accounts for 60 to 70 percent of total calories expended each day, and
that’s a good thing, as you’re about to see. Your BMR consumes all those calories through
such functions as breathing, digestion, blood circulation, immune response and tissue repair.
For comparison's sake, activity of any sort generally makes up just 15 to 30 percent of the
average man's metabolism.
Muscle is the single most important predictor of how well you metabolize your food, and how
well you burn calories and body fat. Regular exercise boosts your metabolic rate by
producing larger mitochondria in each muscle cell, which results in more calories burned.
Whereas fat is inactive and burns very few calories, skeletal muscle burns at least 10 times
more calories than fat, even when we're at rest.
But unfortunately, unless we perform regular strength exercises, we lose more than a half a
pound of muscle every year after the age of 25. Without an appropriate training stimulus, our
muscles gradually atrophy, and decrease in size and strength. This loss of muscle results in a
significant reduction in metabolic rate in every decade of adulthood -- as much as two percent
a year. And the corresponding decrease in metabolism generally results in an increased ratio
of fat mass, which usually escalates as we get older.
The average male and female between the ages of 20 and 50 loses 5 to 7 pounds of muscle
per decade and adds three times as much fat during that period. Since metabolism usually
slows with age, your eating habits need to change accordingly or else fat can accumulate and
your weight can increase.
So, if you're in your 30s or 40s, have been eating exactly the same way for 20 years, and
can't understand why you're gaining weight, it's because your energy demands have
dropped.
The key to staving off the decline in your BMR is weight training. Strength training, at least
twice a week, is essential to boosting your metabolism. The effects of a good, consistent
strength training program allow you to continue burning calories 24 hours a day -- long after
you've left the gym.
Tissue repair and maintenance are critical to caloric expenditure since about three-quarters
of variability in BMR is predicted by lean body mass. Simply put, the more muscle mass you
Wk 3: How to Boost your Metabolism
have the higher your BMR will be.
Untrained men and women can gain about 2 to 4 pounds of muscle, and 40 to 60 percent
more strength, after just two months of regular strength training exercise.
But what you eat can also have a dramatic affect on your body composition. Some of the
calories you consume are less likely store on your waistline. It’s all about the choices you
make.
Plenty of metabolic energy is required to convert the food we eat into usable forms of energy.
The process of digesting, using, and storing food energy is inefficient, and by itself can
consume from 10 to 15 percent of total daily metabolism. Animal proteins increase
thermogenesis more than vegetable proteins, so the best calorie-burning foods are lean
meats.
During the digestive process, foods are broken down into usable forms; complex
carbohydrates are reduced to simple sugars, fats to fatty acids, and proteins to amino acids.
Eating protein with each meal is important. Protein contains nitrogen, which is broken down
and eliminated as urea by the liver. As a result of this additional metabolic step, protein's
thermic effect is roughly double that of fat and carbohydrates.
Assuming that you are exercising regularly, eating every 2 to 3 hours and including at least
some protein with each of those meals can boost digestive metabolism all day long. And after
you reach a healthy, stable weight you need to make sure you’re eating as many calories as
you're burning in order to maintain that weight.
If you have a job in which you sit all day, the following may be disheartening but also quite
revealing; the difference in calorie burn between sitting and standing is nearly 1 calorie in
added expenditure per minute. That may not seem like much, but it adds up quickly. At the
end of an hour it amounts to 60 calories and at the end of an eight-hour workday nearly 500.
Burning 500 extra calories a day for a week would result in the loss of one pound. That's over
fifty pounds in one year. You get the picture.
The idea is to get up and get active. Committing yourself to a regular strength training
program at least 2 to 3 times per week will make a big difference, and not just to your
metabolism. The positive affects are numerous, including: increased bone mass and
strength, decreased blood pressure, injury prevention, improved appearance and body
composition, improved mood, confidence and self-esteem, as well as reduced stress.
And if you’re doing all that work to strengthen and improve your body and your psyche, make
good food choices that will leave you guilt free. Include plenty of protein at each meal to allow
your body to rebuild what’s being broken down in the gym and remain more metabolically
active all day long. Remember to include lots of fruits and veggies because they’re full of
water and nutrients, and are low in calories.
Take care of yourself. You only have one body, and replacement parts are hard to come by.
Wk 3: Rev Up Your Metabolism
Rev Up Your Metabolism
Why food isn’t the enemy
The key to weight loss is simple: eat less calories than you burn. However, many people take this to
the extreme and start to think of food as the enemy. It makes a perverse kind of sense that skipping
meals would help create the calorie deficit you need to lose weight. Well, get ready to change your
thinking because the truth is, you need to eat calories to burn calories.
How your body works
When you don’t eat enough calories to sustain your body’s daily functions, your body panics, thinking
that there isn’t any food available. It reacts by slowing down your metabolism and absorbing more of
the foods you eat instead of using that food for energy. When you eat regularly, your metabolism
speeds up and uses those calories instead of saving them for later.
How to Rev Up Your Metabolism
Eat Breakfast. When you wake up in the morning, you haven’t eaten in a long time. Skipping
this meal means your metabolism slows down…not a great way to start off your day!
Eat according to your activities. If you do most of your physical activity during the day,
make breakfast and lunch your larger meals so you have enough energy to get everything
done.
Snack frequently. (aka, eat when you are hungry!) Eating fruits and veggies between meals
will keep you from becoming too hungry. The hungrier you are, the less control you have over
what and how much you eat.
Exercise aerobically. Even if your mind resists, your body loves physical activity. Plus,
cardio exercise speeds up your metabolism for several hours after your work out.
Lift Weights. Muscle burns up to five times more calories than fat.
Don’t forget Cardio. You need to get that heart rate up and breathe a little heavier. Twenty
to thirty minutes of cardiovascular activity 5 days a week is recommended. Brisk walking or
swimming are good. Or utilize exercise equipment (exercise bike, treadmill, or elliptical
trainer).
Keep a food diary. This will help you stay honest about what you’re really eating.
Drink Water. Your metabolism needs it to function properly and being hydrated will keep you
energized.
Drink Green Tea before meals. Drinking green tea before you eat helps to speed up your
digestive metabolism. Some green teas burn up to 80 calories per serving alone.
Plan on losing 1-2 pounds a week. You can’t undo a lifetime of inactivity and poor nutrition
overnight. If you lose weight at a rate of 1-2 lbs. per week you will be more likely to keep it off
permanently.
The truth is, there’s no short cut to weight loss. It takes effort and discipline and, of course,
patience. However, it doesn’t have to be a miserable experience and you don’t have to starve
yourself to do it. Eat up!!!
Wk 3: 10 Ways to Boost Metabolism
10 Ways to Positively Assist Your Metabolism
• 30 – 45 minutes of Cardio first thing in the morning
• Eat within 45 minutes of waking up
• Eat every 4 – 6 hours
• Eat Protein with Every Meal (Egg Whites, Cheese, Soy Milk, Lean Meat,
Turkey, Chicken, Fish, Pork, Kidney Beans, Peas)
• Build your muscle tone – Resistance Training --3 months to see results
• Avoid alcohol, sugar, and fasting
• Drink ½ your Body Weight in Ounces of Water
• Eat foods with high nutrition values – 7 – 9 Servings of Fruits and Veggies
• Eat Negative Calorie foods (Apples, Asparagus, Berries, Broccoli,
Cabbage, Celery, Cauliflower, Celery, Chili, Garlic, Grapefruit, Lemon,
Mango, Onion, Orange, Papaya, Pineapple, Spinach, Zucchini…just to
name a few)
• 8 hours of Deep Sleep (All Lights Out – Total Darkness)