When it comes to making healthy lifestyle and nutrition choices, most of us already know what to do. There is so much information available, on TV, the internet, newspapers, magazines, it’s just everywhere. Little of it, after filtering through it all, conflicts. We all know that fad diets are dangerous and don’t work over the long haul. We’ve all heard what we should be eating and how we should be exercising. With all this good information available, why is it then that obesity is increasing in this country?
Well, simple carbs and empty calories are cheap and the economy is in the tank, so we sometimes make poor nutrition choices for the sake of the economy; however, that’s likely less of an issue than the real problem - motivation and support.
It is difficult to get and maintain motivation and hard to find long-term support. If you have a lot of weight to lose, it is hard to sustain that motivation and to find support that will last until you reach your goal. And reaching your goal is only the first step, maintaining it for at least a year is what will solidify your success and provide the foundation for a healthy lifestyle that lasts.
Sometimes we can’t find that internal motivation and we just need to realize that we need the help and support of a program, group, or health professional to guide us and provide the accountability that we need to keep motivated until we reach and sustain our goal. Programs are good in the short term because they reduce our choices, but what we really need to be able to do is to integrate the principles into our life so that food can be what it always should be, something to be enjoyed and celebrated and not a chore, or worse, something to be afraid of or merely tolerated because “it’s good for you.”
If we can help you succeed, please contact us, your long-term success is our true joy!
Tuesday, September 29, 2009
Monday, September 21, 2009
On-site nutrition services
Partnership for Change is now providing on-site nutrition and weight loss consulting services at Wheenk! Physical Therapy in downtown Chula Vista, CA.
For more information, go to: http://nutrition.wheenk.com and call or email for more information.
Check back frequently for more tips and articles to help you succeed!
UPDATE: With the closure of the Chula Vista location these services are regrettably no longer available as an on-site program. However, individual and corporate wellness programs remain available.
Please contact us through our website at Partnership for Change for more information.
For more information, go to: http://nutrition.wheenk.com and call or email for more information.
Check back frequently for more tips and articles to help you succeed!
UPDATE: With the closure of the Chula Vista location these services are regrettably no longer available as an on-site program. However, individual and corporate wellness programs remain available.
Please contact us through our website at Partnership for Change for more information.
Sunday, August 30, 2009
What Happened?????
Ok, a long and unexplained absence begs the question: what happened to Partnership for Change? The short answer is: blog-slacker. The long answer is slightly less interesting and probably of little interest to most, so I'll leave it to your imagination.
Partnership for Change has gone through some changes in our organizational structure and focus. Our business and nonprofit consulting division is taking a back seat to our renewed focus on health, wellness and charitable giving. That said, we are actively recruiting for new consultants in all areas, so qualified applicants can still send their text-only resume to:
info@partnershipforchange.org.
Our blog posts have always been focused on health and wellness, so as a reader you aren't likely to notice any difference - good news for you!
Stay tuned for more articles on weight loss, health, wellness, and more...
Partnership for Change has gone through some changes in our organizational structure and focus. Our business and nonprofit consulting division is taking a back seat to our renewed focus on health, wellness and charitable giving. That said, we are actively recruiting for new consultants in all areas, so qualified applicants can still send their text-only resume to:
info@partnershipforchange.org.
Our blog posts have always been focused on health and wellness, so as a reader you aren't likely to notice any difference - good news for you!
Stay tuned for more articles on weight loss, health, wellness, and more...
Friday, July 18, 2008
Check Yourself! - Scales, Measurements, Food Diaries & Activity Logs
When it comes to weight, the last thing anyone wants to talk about is accountability. This whole process is difficult enough, but keeping track of what we're doing seems like so much trouble. But this really isn't as much about accountability as it is about charting your success, and finding ways to figure out what went wrong when we hit that inevitable plateau. I must confess, I never was much for scales - avoided them like the plague, and nearly decked the few doctors and nurses who insisted on recording my weight. Measurements were less intimidating, but at some point they're scary too. Nevertheless, we need some way to chart our progress - and by doing so, we will have progress.
For scales, I recommend weighing yourself no more than once a week, preferably at the same time and wearing roughly the same clothing. It's tempting to check daily, especially if you're working out especially hard or feel more deprived than usual on your own personal eating plan. The reason for this is that weight fluctuates, so you'll get a more accurate idea of your progress if you just check weekly. The food and water you eat also has weight, so you'll weigh more after a big meal and less after a hard workout. Really, weekly is best.
Measurements are also something that you should check weekly, because sometimes you will lose inches and not pounds - so it's a good idea to have another method of checking progress to keep from getting discouraged. When it comes to measurements, recording more than the basic 3 (chest, waist, hips) is always a good idea because your arms or legs might be responding faster than your waistline - and we always want to see progress. However, sometimes just starting with your waist measurement is helpful and then move on to others.
Food Diaries may seem laborious, but they really do help track eating and can highlight a problem area. Food diaries can be as simple or complicated as you like, recording any detail from time, location & emotions in addition to food, portion & calories. They can also be very simple, for example, I use a simple excel spreadsheet that auto-totals and I only record the food itself & calories. Everyone is different, and what you might need to know about your eating habits to help you keep on track will be different from someone else. Calories do count, don't let anyone fool you with that, but some of us process certain calories differently. By keeping a food journal, you can spot whether or not you might need to increase protein, adjust carbs, or eliminate certain foods that tend to slow your progress. Not only that, but often you'll re-consider that extra snack if you have to write it down.
Activity logs are the same thing, they can help you track your calorie burning. I often use a simple to-do list for this, but again, it can be as simple or detailed as you like. There's something very powerful about seeing this all written down. And of course, you might want to make sure your activity journal shows something other than sitting in front of the TV. While it's true that people often tend to under-report their intake and over-report their activity, still, on balance, having a record of these things will help keep you on track - and provide a way to troubleshoot any problems that might arise.
There are some great electronic products (BodyBugg or GoFit Armwear band) that actually measure your calorie deficit and when uploaded to a web server will calculate your actual deficit. I'd love one of those - they're just not mac-compatible just yet, so bummer for me. But for those of you on Windows, they really are a great product.
So, whether it's a simple notebook, a more extensive spreadsheet, or a really cool new gadget - check yourself and enjoy seeing your success!
Partnership for Change
For scales, I recommend weighing yourself no more than once a week, preferably at the same time and wearing roughly the same clothing. It's tempting to check daily, especially if you're working out especially hard or feel more deprived than usual on your own personal eating plan. The reason for this is that weight fluctuates, so you'll get a more accurate idea of your progress if you just check weekly. The food and water you eat also has weight, so you'll weigh more after a big meal and less after a hard workout. Really, weekly is best.
Measurements are also something that you should check weekly, because sometimes you will lose inches and not pounds - so it's a good idea to have another method of checking progress to keep from getting discouraged. When it comes to measurements, recording more than the basic 3 (chest, waist, hips) is always a good idea because your arms or legs might be responding faster than your waistline - and we always want to see progress. However, sometimes just starting with your waist measurement is helpful and then move on to others.
Food Diaries may seem laborious, but they really do help track eating and can highlight a problem area. Food diaries can be as simple or complicated as you like, recording any detail from time, location & emotions in addition to food, portion & calories. They can also be very simple, for example, I use a simple excel spreadsheet that auto-totals and I only record the food itself & calories. Everyone is different, and what you might need to know about your eating habits to help you keep on track will be different from someone else. Calories do count, don't let anyone fool you with that, but some of us process certain calories differently. By keeping a food journal, you can spot whether or not you might need to increase protein, adjust carbs, or eliminate certain foods that tend to slow your progress. Not only that, but often you'll re-consider that extra snack if you have to write it down.
Activity logs are the same thing, they can help you track your calorie burning. I often use a simple to-do list for this, but again, it can be as simple or detailed as you like. There's something very powerful about seeing this all written down. And of course, you might want to make sure your activity journal shows something other than sitting in front of the TV. While it's true that people often tend to under-report their intake and over-report their activity, still, on balance, having a record of these things will help keep you on track - and provide a way to troubleshoot any problems that might arise.
There are some great electronic products (BodyBugg or GoFit Armwear band) that actually measure your calorie deficit and when uploaded to a web server will calculate your actual deficit. I'd love one of those - they're just not mac-compatible just yet, so bummer for me. But for those of you on Windows, they really are a great product.
So, whether it's a simple notebook, a more extensive spreadsheet, or a really cool new gadget - check yourself and enjoy seeing your success!
Partnership for Change
Sunday, June 29, 2008
Nutrition Spotlight: Green Tea
When coaching a client, the first question I always get is what supplements should they be taking. That's rarely a health question, because it's not really about a good quality multi-vitamin/mineral product for general health (that yes, everyone should be taking). It's really a question about "what magic bullet can I take for weight loss?" Ok - there is none. Let's get that straight from the very beginning. Well, yes, there are amino acids, minerals & herbs that do have metabolic effects - and they can help, but only when used in conjunction with a healthy eating plan and exercise regimen. No magic pill, drink, or patch will work by itself.
That said, there are benefits to many supplements, and some that you might want to consider taking. We have over-farmed our soil and can't get the nutrition we need from just eating right - and who really does eat right anyway. We need a good quality supplement in general. However, there is a lot being said about green tea these days, and the researchers are only beginning to scratch the surface of its benefits.
Green tea has been shown to help lower cholesterol, boost immunity, fight certain cancers, slow down the wrinkle process, and help with weight loss. Initial research has been done using the polyphenol (catechin) extracts, but there may be more to it than just that alone.
Green tea is a natural antioxidant, helping fight free radical damage in the body (immunity boosting, anti-aging properties, wrinkles and such) and has also been shown to regulate glucose and trigger an increase in metabolic rate. Regulating glucose levels can help decrease appetite, which of course, will contribute to weight loss. However, it can also inhibit fat conversion (storing fat) by keeping the body from experiencing a sudden rise of insulin after meals.
How much? According to a study in the American Journal of Clinical Nutrition, "3 - 5 cups per day was shown to increase an average of 4% in energy expenditure over a 24-hour period. However, the research showed that the increased energy only took place during the daytime; therefore, that 4% equated to a 35-43% increase in daytime thermogenesis". What that means is that it will not help you burn calories in your sleep - it works during waking hours. So, can you burn a third or more calories while you're awake just by drinking green tea? Seems so. In real numbers, that works out to about 70 calories per day - so don't think it will burn off that double-cheeseburger you've had your eyes on. In fact, if you add sugar or honey to your tea, you'll probably end up with the antioxidant benefits alone, which is good - but probably not what you're looking for. That said, over the course of a week, that's 490 calories, which is one extra workout at the gym every week - not bad.
Oh, and just in case you were curious, the benefits were the same with decaffeinated tea as they were with the fully leaded variety.
Drinking that much unsweetened green tea may be difficult for some, so a good quality supplement may be just the ticket. However, since they've just begun to discover the benefits of green tea, I would suggest both drinking a couple of cups a day and taking a supplement. Now, I'm not talking about those green tea weight loss supplements that are on every store shelf. Those products contain various herbs and such that purport to help burn fat - doubtful. What I am talking about is a good quality green tea supplement, preferably decaffeinated, that has a high concentration of catechins to help supplement your already healthy lifestyle. TeGreen by Pharmanex is my favorite - it has the catechins of 7 cups of green tea, fully decaffeinated (I like my caffeine from coffee, thank you very much), and that's all it contains - only green tea extract, no random herbs or empty promises. So, one tablet a day and then, if you like, drink a couple of cups for the as-yet-undiscovered-benefits of green tea.
For more information, go to: Partnership for Change.
That said, there are benefits to many supplements, and some that you might want to consider taking. We have over-farmed our soil and can't get the nutrition we need from just eating right - and who really does eat right anyway. We need a good quality supplement in general. However, there is a lot being said about green tea these days, and the researchers are only beginning to scratch the surface of its benefits.
Green tea has been shown to help lower cholesterol, boost immunity, fight certain cancers, slow down the wrinkle process, and help with weight loss. Initial research has been done using the polyphenol (catechin) extracts, but there may be more to it than just that alone.
Green tea is a natural antioxidant, helping fight free radical damage in the body (immunity boosting, anti-aging properties, wrinkles and such) and has also been shown to regulate glucose and trigger an increase in metabolic rate. Regulating glucose levels can help decrease appetite, which of course, will contribute to weight loss. However, it can also inhibit fat conversion (storing fat) by keeping the body from experiencing a sudden rise of insulin after meals.
How much? According to a study in the American Journal of Clinical Nutrition, "3 - 5 cups per day was shown to increase an average of 4% in energy expenditure over a 24-hour period. However, the research showed that the increased energy only took place during the daytime; therefore, that 4% equated to a 35-43% increase in daytime thermogenesis". What that means is that it will not help you burn calories in your sleep - it works during waking hours. So, can you burn a third or more calories while you're awake just by drinking green tea? Seems so. In real numbers, that works out to about 70 calories per day - so don't think it will burn off that double-cheeseburger you've had your eyes on. In fact, if you add sugar or honey to your tea, you'll probably end up with the antioxidant benefits alone, which is good - but probably not what you're looking for. That said, over the course of a week, that's 490 calories, which is one extra workout at the gym every week - not bad.
Oh, and just in case you were curious, the benefits were the same with decaffeinated tea as they were with the fully leaded variety.
Drinking that much unsweetened green tea may be difficult for some, so a good quality supplement may be just the ticket. However, since they've just begun to discover the benefits of green tea, I would suggest both drinking a couple of cups a day and taking a supplement. Now, I'm not talking about those green tea weight loss supplements that are on every store shelf. Those products contain various herbs and such that purport to help burn fat - doubtful. What I am talking about is a good quality green tea supplement, preferably decaffeinated, that has a high concentration of catechins to help supplement your already healthy lifestyle. TeGreen by Pharmanex is my favorite - it has the catechins of 7 cups of green tea, fully decaffeinated (I like my caffeine from coffee, thank you very much), and that's all it contains - only green tea extract, no random herbs or empty promises. So, one tablet a day and then, if you like, drink a couple of cups for the as-yet-undiscovered-benefits of green tea.
For more information, go to: Partnership for Change.
Tuesday, June 24, 2008
Get Moving!
Who didn't know we'd have to address exercise - bet you thought we could avoid this subject altogether. Quite frankly, sometimes I'd like to avoid it too, but there really is no getting around the fact that in order to get healthy and lose weight, you have to be active. Our sedentary lifestyle is not the only culprit in today's epidemic of obesity, but it certainly is one of the major players.
Now, don't just run off and join a gym and hit every machine until you fall down into a lifeless lump on the floor and can't move the next day. Blitzing your body is no way to success. What's important is to start small, with something you can do comfortably, and build from there. Your body is an amazingly efficient machine and will adapt to any circumstance you present it with. So, if you start out with a 2-hour workout, you can be assured that the first plateau you hit will require you to increase your workout or reduce your calories in order to proceed. Let's not do that just yet.
Start with a walk around the block, or take a class that you love (or at least don't hate), try one of those DVD's you have collecting dust on your shelf, dance around your house to your favorite song. Just do something, anything, then tomorrow do it again. Do the same thing every day for a week, be consistent. Then next week, add to that - build it up until you are consistently doing some movement for 30 minutes every single day. Then, build from there, until you are doing 45-minutes every day. That's your goal, but start with whatever you can do. If it's 5 minutes, that's 5 minutes you weren't moving yesterday. It won't take long before this becomes a natural part of your life.
Now, if you want or need a gym, by all means join one - just make sure you go every day, don't waste that membership on another card that takes up space in your wallet. Gyms can be fun, and there's variety there, but they cost money and may or may not be convenient. But if that's what you want to do, or need to do to keep motivated, by all means - find one. If you don't want to join a gym, either because of cost or lack of convenience, you might want to get some exercise equipment. Again, something you love or don't hate - and have room for in your home. My favorite thing to do is to scout thrift stores for orphaned equipment at bargain prices - then when you're bored with that one, donate it back and get something else. Recycling at its best!
I won't talk about heart rate and intensity and maximum burn - come on now, you can't open a magazine or turn on the TV without hearing about that. What we're talking about is the hardest thing ever, getting started. Once you have a routine, you can learn all the rules about heart rate, duration, intensity, and anything else you want to fill your head with - just so long as you're moving while your doing it. Then there's which type of exercise burns more calories or works different muscles - who cares, something is always better than nothing. I hate a treadmill, I mean I passionately hate a treadmill - and I avoided it like the plague for about 6 months, choosing the bike instead. I don't love the bike, but I don't hate it either - so that's where I started. Now I alternate with the treadmill - I still don't like it much, but that plateau thing made me have to consider alternatives. Ok, I digress, but you get the point.
How much exercise? Well, while many experts recommend 5 days/week - and that is so much more than most people get, personally I have to do every day. For me, taking one day off leads to many days off - your mileage may vary. Know yourself, if you can be disciplined and stick to the 5-day cardio plan, go for it. If you're a little like me and know that taking a day off leads to a week off, then commit to every day - it will be better for you in the long run anyway. So - enough reading - time to get moving!
Partnership for Change
Now, don't just run off and join a gym and hit every machine until you fall down into a lifeless lump on the floor and can't move the next day. Blitzing your body is no way to success. What's important is to start small, with something you can do comfortably, and build from there. Your body is an amazingly efficient machine and will adapt to any circumstance you present it with. So, if you start out with a 2-hour workout, you can be assured that the first plateau you hit will require you to increase your workout or reduce your calories in order to proceed. Let's not do that just yet.
Start with a walk around the block, or take a class that you love (or at least don't hate), try one of those DVD's you have collecting dust on your shelf, dance around your house to your favorite song. Just do something, anything, then tomorrow do it again. Do the same thing every day for a week, be consistent. Then next week, add to that - build it up until you are consistently doing some movement for 30 minutes every single day. Then, build from there, until you are doing 45-minutes every day. That's your goal, but start with whatever you can do. If it's 5 minutes, that's 5 minutes you weren't moving yesterday. It won't take long before this becomes a natural part of your life.
Now, if you want or need a gym, by all means join one - just make sure you go every day, don't waste that membership on another card that takes up space in your wallet. Gyms can be fun, and there's variety there, but they cost money and may or may not be convenient. But if that's what you want to do, or need to do to keep motivated, by all means - find one. If you don't want to join a gym, either because of cost or lack of convenience, you might want to get some exercise equipment. Again, something you love or don't hate - and have room for in your home. My favorite thing to do is to scout thrift stores for orphaned equipment at bargain prices - then when you're bored with that one, donate it back and get something else. Recycling at its best!
I won't talk about heart rate and intensity and maximum burn - come on now, you can't open a magazine or turn on the TV without hearing about that. What we're talking about is the hardest thing ever, getting started. Once you have a routine, you can learn all the rules about heart rate, duration, intensity, and anything else you want to fill your head with - just so long as you're moving while your doing it. Then there's which type of exercise burns more calories or works different muscles - who cares, something is always better than nothing. I hate a treadmill, I mean I passionately hate a treadmill - and I avoided it like the plague for about 6 months, choosing the bike instead. I don't love the bike, but I don't hate it either - so that's where I started. Now I alternate with the treadmill - I still don't like it much, but that plateau thing made me have to consider alternatives. Ok, I digress, but you get the point.
How much exercise? Well, while many experts recommend 5 days/week - and that is so much more than most people get, personally I have to do every day. For me, taking one day off leads to many days off - your mileage may vary. Know yourself, if you can be disciplined and stick to the 5-day cardio plan, go for it. If you're a little like me and know that taking a day off leads to a week off, then commit to every day - it will be better for you in the long run anyway. So - enough reading - time to get moving!
Partnership for Change
Friday, June 20, 2008
Have a Drink!
Ok, this is nothing new - and you're probably sick of hearing it, but that doesn't stop it from being true. We've all heard for years that we need to drink more water. 6 - 8 glasses/day is what's recommended, and an additional glass for every 10 -25 pounds you need to lose (again, experts vary in their recommendations). With recommendations like that, water is all many of us would ever have time for. Then, of course, there's all that time spent in the bathroom. Annoying but true, you do need water. And the bathroom thing - your body will adjust so long as you're consistent. Stopping and starting your water intake will restart the whole adjustment process all over again.
So, to recap what you've hear a thousand times, here's how plain old, free (unless you absolutely must pay for bottled) water will help you meet and maintain your weight loss goals:
Drinking more water can
* Keep you from overeating. Your body can't always distinguish between thirst and hunger - so dehydration can feel like hunger. It can also help you feel more full, so you eat less.
* Help relieve water retention. Strange but true, but drinking enough water will help keep your body in balance and prevent water retention. If you don't get enough water, your body will hold on to reserves to prevent dehydration as a survival mechanism - so drinking more water will allow your body to release these reserves and actually prevent water retention.
* Promote faster weight loss. Weight loss burns calories and leaves behind residue that needs to be flushed from the body - drinking enough water will help flush these toxins from your body and keep your metabolism at optimal levels. The liver is what's doing the work here, but if the kidneys aren't sufficiently flushed, it will have to take over and do some of their job too, which means that fat burning is the first item off your liver's plate while it attends to other more critical issues. So, let your liver burn fat by making sure your kidneys have what they need to do their job.
There's also information to suggest that drinking water will help with dry skin, wrinkles, acne, general skin tone, digestion, regulation of body temperature, energy, blood pressure, cholesterol, joint pain, headaches and assorted other issues that are far beyond the scope of what we're discussing here.
Bottled, Filtered or Tap? Well, again, opinions vary - but mostly we come down to taste. I like bottled water, but it can get expensive. We all have our favorite brands, and some are just bottled tap water - so please make sure you aren't paying for that! You can buy a filter (faucet or pitcher) and get many of the contaminants out of tap water and improve the taste. It's a very green alternative, and much cheaper than bottles. You can also hybridize, buy bottled water and then refill your bottle with filtered water. Don't forget to recycle those bottles when you're done, or buy a reusable bottle. Tap water in some places tastes fine, in others there's too much chlorine. It's really up to you, but you can also add a squeeze of lemon juice (or any citrus fruit) to take the edge off the taste. There's also information to suggest that lemon juice also has metabolic benefits - but we're only talking about a very small amount here, but then again, every little bit helps.
Water or just any liquid? Experts often disagree. Many will say 6 - 8 glasses of anything will work, but that doesn't address the bodies need to metabolize the ingredients in other liquids. Water doesn't need any additional processing, so logic would dictate that the greatest benefits would be achieved by pure water. That doesn't mean you can't have your coffee or tea, just that it should be in addition to your water intake and not considered part of your total water needs (for weight loss that is).
Drink up!
Partnership for Change
So, to recap what you've hear a thousand times, here's how plain old, free (unless you absolutely must pay for bottled) water will help you meet and maintain your weight loss goals:
Drinking more water can
* Keep you from overeating. Your body can't always distinguish between thirst and hunger - so dehydration can feel like hunger. It can also help you feel more full, so you eat less.
* Help relieve water retention. Strange but true, but drinking enough water will help keep your body in balance and prevent water retention. If you don't get enough water, your body will hold on to reserves to prevent dehydration as a survival mechanism - so drinking more water will allow your body to release these reserves and actually prevent water retention.
* Promote faster weight loss. Weight loss burns calories and leaves behind residue that needs to be flushed from the body - drinking enough water will help flush these toxins from your body and keep your metabolism at optimal levels. The liver is what's doing the work here, but if the kidneys aren't sufficiently flushed, it will have to take over and do some of their job too, which means that fat burning is the first item off your liver's plate while it attends to other more critical issues. So, let your liver burn fat by making sure your kidneys have what they need to do their job.
There's also information to suggest that drinking water will help with dry skin, wrinkles, acne, general skin tone, digestion, regulation of body temperature, energy, blood pressure, cholesterol, joint pain, headaches and assorted other issues that are far beyond the scope of what we're discussing here.
Bottled, Filtered or Tap? Well, again, opinions vary - but mostly we come down to taste. I like bottled water, but it can get expensive. We all have our favorite brands, and some are just bottled tap water - so please make sure you aren't paying for that! You can buy a filter (faucet or pitcher) and get many of the contaminants out of tap water and improve the taste. It's a very green alternative, and much cheaper than bottles. You can also hybridize, buy bottled water and then refill your bottle with filtered water. Don't forget to recycle those bottles when you're done, or buy a reusable bottle. Tap water in some places tastes fine, in others there's too much chlorine. It's really up to you, but you can also add a squeeze of lemon juice (or any citrus fruit) to take the edge off the taste. There's also information to suggest that lemon juice also has metabolic benefits - but we're only talking about a very small amount here, but then again, every little bit helps.
Water or just any liquid? Experts often disagree. Many will say 6 - 8 glasses of anything will work, but that doesn't address the bodies need to metabolize the ingredients in other liquids. Water doesn't need any additional processing, so logic would dictate that the greatest benefits would be achieved by pure water. That doesn't mean you can't have your coffee or tea, just that it should be in addition to your water intake and not considered part of your total water needs (for weight loss that is).
Drink up!
Partnership for Change
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