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Diets Don’t Work!

06/01/09 Monika Comments (0)

Many of you have heard me and many others say Diets DON’T WORK. Well it’s true.

Of course the normal reasons people go on a diet in the first place are:

Feeling unattractive
Feeling unwell and sluggish
Your clothes don’t fit
Feeling very self-conscious
Health scare

Some of the inherent fears or resistances about choosing to lose weight are:

You don’t have the time right now.
It’s too hard.
You’ll be hungry and have cravings all the time.
You’ve tried everything but nothing seems to works.
You won’t have any energy.
There’s nothing you can do, it’s in your genes, so you never will be a size 6 or 4 or 2.
And here’s a new one, which has recently cropped up: “With the economy the way it is right now, I really can’t focus on taking care of myself, let alone eating healthy.”

Well it’s true diets don’t work because:

They are not balanced, so you end up feeling hungry and tired most of the time.
They often tend to be too rigid.
You are all alone in the process and don’t have enough of the right kind of support.
They don’t often deal with the core issues of why you have gained the weight in the first place.
They do not take into account a person’s individuality.
They don’t address any hormonal issues.
They don’t take into account the quality of the food you are actually eating. As in “a calorie is a calorie” which is false statement. A good quality protein, for example, may have more calories than cookies, but what’s better for you? Which one has the most nutritional benefit? The most bang for your buck? I’m sure you know the answer to that question.

A good healthy weight loss program should have the following for ultimate success:

Able to eat real nutrient-dense quality food that you can find almost anywhere—think piece of fish and broccoli for example.
Learn how to eat in proper portion sizes.
Doesn’t eliminate a major nutrient like protein, fat, or carbohydrates. You need them all.
More concerned with getting the proper food in the proper amounts, not just counting calories.
Will actually simplify rather than complicate your life.
Helps burn fat, not muscle, which is much healthier than just looking at a number on the scale.
Will not leave you feeling hungry.
Will be individually tailored to your personal needs and concerns—both physically and psychologically.
Addresses possible food allergies or food sensitivities.
Has weekly accountability and lifestyle coaching sessions with a qualified expert.
A flexible program that can be adjusted based on your body, lifestyle, and psychology.
Focus on hormonal eating—balancing your blood sugar and adrenal or stress hormones.
Look for a long-term result not a quick fix.
Adopt healthy eating skills and guidelines that you can use for the rest of your life.
Learn how to eat responsibly and mindfully. You will feel in control and empowered.
If you go off track, you can easily get back on because you have the tools.
Because you understand how food works in your body, you will not be focused on it all the time. You will have more control and pride in how you treat your body.
You’ll see a difference in your body, brain, energy, and skin.
Giving your body and brain the right fuel will help you successfully achieve a healthy life.

Until next time—Stay Well!

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

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Categories : Self Improvement, Wellness

Tags : Diet, health, Self Improvement, Wellness

5 Inspiring Tips So You Don’t End Up Like Kirstie Alley

05/14/09 Monika Comments (0)

We’ve all seen Kirstie Alley in the media lately, having gained back all the weight she lost when she was with Jenny Craig. But she still wants to get into her bathing suit and show it off on Oprah. Here are five tips on how you can get into your bathing suit again and again, and look your best year after year. Let’s get you back into your Skinny Jeans and your “hot” bathing suit, and keep you there. Talk about true freedom!

Tip #1: Stay connected to the qualified professional who helped you get there in the first place. It’s so important to have a strategy and surround yourself with the people who helped you become successful. Let me be honest with you. It’s hard to sustain your good eating, exercise, and self care habits on your own. It just is. We are constantly exposed to triggers in our environment that easily take us off track and distract us from taking care of ourselves. It’s important to have someone who can help you stay empowered, inspired, and successful for the long run.

Tip #2: Take things off your plate. This is especially true for women reading or hearing this today. Women tend to overdo and feel virtuous and seemingly “guilt-free” by saying YES to everything and everyone. I encourage you to stop this habit as soon as possible. I have found the most successful in my programs are those focused more on their wants and needs first, before focusing on what everyone else’s wants and needs—either in their home or professional lives.What happens is that when you are taking care of yourself, a miracle happens. Everyone else seems to be doing just fine and maybe even getting healthier as well. As you start to take better care of yourself, those close to you actually become inspired and start doing the same. Now there’s no guarantee this will happen; however, surprisingly, I see it happen a lot. So stop doing for everyone else, fixing everyone else’s problems, and start focusing on you. You owe it to yourself. Unless you are dealing with young children or elderly parents, everyone else can take care of themselves more than you think. Believe me I see this happen everyday.

Tip #3: Make sure you reward yourself with things other than food or alcohol. There are so many other, non-caloric, ways to give yourself a gift of appreciation for a job well done, or for something you’ve accomplished, a massage, a new scarf, a new piece of jewelry, going for a walk on the beach, a concert, a belly dancing class—why not?

I just started ballroom dancing myself. Even though I’d always taken dance classes most of my life, ballet, modern, jazz, and most recently hip-hop, I thought I’d add some “new steps” to my repertoire. You know learning a new activity is not only good for your waistline but also for your mind and your confidence. So go ahead, give yourself a healthy reward. It’ll be satisfying in many more ways than eating a bag of M&M’s.

Tip #4: Eat real, whole, and fresh foods as much as possible. They are loaded with the stuff you need and won’t leave you starving or feeling deprived because they are providing the nutrients you need to stay slim and healthy. I have never been a big fan of packaged, processed, or altered foods. There is not much to these bagged, boxed, and artificial foods, which I sometimes refer to as just good tasting cardboard, with the “good tasting” component being questionable.

The closer a food is to its natural state or as I always say, “closer to mother nature,” the better it is for you. You can’t derive much fuel for your mind and body from empty calories. Even if a whole food appears to have more calories like a sirloin steak, in comparison to a box of crackers you will always be further ahead with the real food versus the packaged one.

Consider also Kirstie Ally’s reliance on the packaged Jenny Craig food she never learned how to cook healthy on her program and these foods are loaded with sodium and other additives. So think healthy, not necessarily quick fix.

Tip #5: Move. You need to move. There’s no getting around this. Find something that doesn’t feel like work but is loads of fun. As I just did with the ballroom dancing. Yes, that’s right, exercise can be fun (just like eating well can also be fun). Make a point of doing something everyday, even if just for 10 minutes.

You need to make this a habit. It’s good for your brain to help with stress reduction and for taking a simple break in your day. Have things around that trigger you to move like the weights or pictures of you doing yoga. That is what I have on my Vision Board, which I get to look at every day. I also have a recumbent bike, free weights, ball and bands at home, and a beautiful neighborhood to take walks in if I choose to. Don’t just plan to go to the gym someday. Take the first step and then stick with it. And also mix it up a bit. Don’t always do the same thing everyday. Try something new, so you can work different muscle groups and keep it interesting.

These are the tips that will keep you from heading down the same path Kirstie Alley and Oprah have recently found themselves on. Do these and you will always be in great shape—mind, body, and spirit!

Healthy Blessings,
Monika

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Categories : Self Improvement, Wellness

Tags : Diet, exercise, fitness, food, health, Self Improvement, Self motivation

How your brain reacts to food can predict your weight…

05/07/09 Monika Comments (0)

I often focus my articles on lifestyle and your psychology; however, today I’m wanting to take perhaps a more technical approach regarding our brain and weight. Did you know that it’s not just your eyes and nose that react to “Yummy” foods—it’s also your brain? For example, drinking a milkshake causes the pleasure center in your brain to get happy—unless you’re overweight. It sounds counterintuitive doesn’t it? A recent study watched young women savor milkshakes inside a brain scanner and concluded that when the brain doesn’t sense enough gratification from food, people overeat to compensate. This small study showed who was more likely to gain weight over the next year: “The more blunted a person’s response to the milkshake taste, the more likely she was to gain weight,” said Dr. Eric Stice, a senior scientist at the Oregon Research Institute who headed the study.

This is something I have been speaking about for years and in fact just today spoke about it with my husband. If you are overweight, your brain chemicals, and yes your senses, are dulled, so you don’t fully taste what you are eating or drinking. An individual who is at their appropriate weight, and of course eating a healthy diet and getting plenty of exercise, will not have this effect. When you’re overweight, it’s harder to get the pleasure sensation, which is something we crave from eating.

We’ve all heard about the brain chemical serotonin in recent years. Low levels of serotonin causes increased carbohydrate cravings and increase in anti- depressant prescriptions. Another brain chemical called dopamine is responsible for our ability to sense pleasure. Dopamine also helps with impulse control. Brain scans done on the obese show they have less dopamine than lean people, making them more vulnerable to compulsive overeating.

The brain is extraordinary. For many years now, I have made available to you specific brain chemical tests to help us determine your brain chemistry levels. The tests are quite revealing and really help us devise programs for improving brain function and balancing your hormones. Diet is one thing, counseling and coaching another, and having relevant tests available just helps further in getting you healthy and helping you become the best you can be.

Even if weight is not an issue, perhaps memory, sharpness, or clarity of mind might be. Maybe you want to be more focused. Even though I get incredible results with the eating plans I provide, sometimes additional fine-tuning can make a world of difference.

Stay healthy and “brainy!”

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Categories : Self Improvement, Wellness

Tags : Diet, fitness, food, Self Improvement

8 Healthy Keys to Staying on Track

05/05/09 Monika Comments (0)

Key #1: Drink half your body weight in ounces of water daily. Drink at least one glass before every meal. That should help you stave of overeating. As well, have it before eating because you don’t want to dilute those precious enzymes that help digest your food so well.

Key #2: Stop your emotional eating. Instead of reaching for that cookie or candy bar, ask yourself what’s eating you. Are you feeling stressed, pressured, hurt, depressed, anxious, or bored? Try not to stuff down your feelings. Only use food for what it’s meant to be used for—fuel for your body and mind and that’s it.

Key #3: Breakfast is Essential. So many of my clients tell me they feel and think so much better after eating a healthy breakfast. Sticking to this new habit is the key. Give your body and brain the energy it needs. In addition, eating a healthy breakfast curbs any tendency to overeat and you’ll be less susceptible to binge-eating later.

Key #4: Schedule time to eat. You need to get into a routine with your meals—plan for them and don’t skip any of the three meals you need. You may also want to include a snack or two in your daily eating regimen. You know, sometimes we really do need to learn how to eat and to eat “responsibly.” Make this a priority and it’ll become automatic, just like taking a shower, going to work, or brushing your teeth. Voila—a habit is born!

Key #5: Count to your age before you “cheat.” I just heard about this trick recently. Sounds like a good idea. However, I don’t often use the word “cheat.” You aren’t cheating, you’re just experimenting. The word “cheat” implies rebellion, getting away with something, or being “bad.” No such thing. If you are balanced, you probably won’t even want the thing that’s staring at you anyway. If you see something you’d like to have, remember to take a big breath first and consider it, then have it if you like. You know you always have a choice. If you choose to indulge—enjoy and move on.

Key #6: Try not to feel defeated. Everyone has days that are a bit off. If you beat yourself up, you are more likely to continue your downward cycle. No judging, just observe that you have a craving. Knowing you have a choice is everything. You won’t feel trapped or fearful in the choices you do make. Be kind to yourself and know you can easily do better with your next meal. It’s okay.

Key #7: Remember to move. You really need to get on a regular schedule with your exercise as well. No whining, just do it. I know this may sound a little harsh coming from me as I tend to take a much gentler approach—usually. But you know you’ll feel so much better if you move. Of course, there may be some days you feel really tired—so miss that day.

I had that experience this past Saturday. I had worked a full week including Saturday. I provide Saturday appointments for many of my clients who are unable to see me on the weekdays. Anyway, I had also exercised four days during the week as well. Even though I felt that exercising, running on the treadmill for half an hour would be good for me, I felt resting would serve me better that day. That’s what I did and I felt zero guilt. I actually had some leeway because I had been working out most of the week and felt proud of that fact.

You need to get moving. You know you’ll feel better after. You know some days you may feel tired, so miss that day; however, get moving the next day. Make a commitment to yourself. Again, make this a habit. Don’t over think it, just give yourself this gift. I really got re-motivated after my oldest brother had a heart attack. You don’t have to wait until that happens to someone close to you. Just decide—your body and your peace of mind will thank you.

Key #8: Avoid processed foods. Always go with fresh foods as much as possible. They are loaded much more with the stuff that keeps you healthy. “Foods” found in bags, boxes or cans have been altered and highly processed, making them empty of the essential nutrients you need. Your snacks can be a smaller version of your meals. Remember to always have protein and carbohydrates together: humus and carrots, a piece of bacon and half an apple, almonds and grapes. Remember, if you can have only a square, try some dark chocolate as a little sweet snack—don’t expect it to tide you over if you are actually looking for substantial nutrition—it’s just a little taste that’s all.

Here’s to new healthy habits.

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Categories : Wellness

Tags : Diet, fitness, health

How to Live Life to the Fullest

04/20/09 Monika Comments (0)

When my brother passed away unexpectedly—my life stopped. I was really only trying to make sense of such a tragedy. How could this happen? I wanted to be with my family as much as possible—to share in our memories and in our grief. However, after time, I started back. I started thinking I need to get back to all the good self-care things I had been doing before this happened. My diet and exercise program was excellent and I was feeling light, balanced, and optimistic about my life and my health. Even though I’ve always been active, my motivation to become much more consistent and committed to my exercise was prompted by my oldest brother Hank’s heart attack.

I’m sure you can guess it had not been easy for our family. But I must say, my wonderful family inspires me. I dedicate this post specifically to my two oldest brothers. To Helmut for how he lived; and to Hank, for how he has now chosen to live—taking his health and wellness quite seriously. After Hank’s health scare, he turned his health around. He is avidly seeking and exploring new dietary programs for heart health and consulting with me of course. He has lost about 20 pounds, exercises regularly, and has enrolled in a Heart Healthy Program at his local hospital in Vancouver.

Yes, he has been given a second chance at the age of 64. He is taking that opportunity and rising to the occasion. He is more open to the beauty and richness of his days and he looks great, too. We all can become caught in a rut, thinking about all the things we need to get done, and planning for this and planning for that, and not really living and enjoying the time we have. We really need to stop and Slow Down. Let’s really embrace the preciousness of our lives. As I mentioned, I have spent a lot of time with my family. The love and togetherness helped us handle a difficult situation. It became much more bearable and even a richer and deeper experience being surrounded by the most important people in my life. I urge you to take time every day to appreciate those you love in big and small ways. Keep your heart open.

I started back to the gym and I started eating back on my healthy eating program. Yes, I, too get off track at times. We are all just human and fragile. We do the best we can. Taking care of yourself is one of the most important things you can do and must do. At first it might be difficult, you’re aware of how far you have to go, but it becomes easier and actually becomes second nature after awhile. You start embodying this new you and can actually feel quite miserable if you veer off track for too long. You need to learn to make yourself a priority. Even during stressful times, you can always try and maintain your “Healthy Living—Right Living” guidelines, which will always anchor you and nourish your body, mind, and spirit. This is what both my brothers encourage us all to do—live life to the fullest and enjoy your days.

How can you:

LOVE MORE?
LIVE MORE?
BE MORE?

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Categories : Wellness

Tags : Diet, exercise, fitness, health, Wellness

Stay Young—Longer

04/15/09 Monika Comments (0)

Do you want to know the secret to Youth? Let me tell you the things to avoid, if you want to stay looking younger longer.

Poor Diet
What you eat affects your health more than anything else you do. When you eat a poor diet of fatty, processed, or fried foods and simple sugars—the aging process speeds up. Stay away from additives and trans-fats, which rob you of your health and deprive your body of essential nutrients. On the other hand, when you eat foods that are close to mother nature—as in fresh, preferably organic and vital—you will have all the vitality and strength you need.You also want to have many different colors in your diet. Now with summer in full bloom, so to speak, there’s no excuse. The gardens, farmer’s markets, and grocery stores are filled with rich, luscious fruits and vegetables. Those juicy cherries, those unbelievable tomatoes, fresh figs, sweet sugar snaps peas, crisp and tasty carrots—mmm…yummy! The skins of fruits and vegetables are loaded with powerful antioxidants, which help you look and feel young.Why risk your health and beauty with unhealthy food?
The Power of Your Thoughts
Your mind and your thoughts are powerful antidotes to aging. Negative thinking, depression, or anger can pull down your mind and body; whereas, happy and joyful thoughts can uplift your spirit and maybe your face. How you act, behave, or react to situations can ultimately determine your longevity. Isn’t it great to know you have the power to control your aging—a little scary I’m sure when you really think about it—to actually have a choice about how you react today and that choice affecting your future.The late Norman Cousins did some amazing research on how the mind can influence the body. He discovered the immune system could improve with 30 minutes of deep belly laughter every day. Laughter also increases the release of “feel good” endorphins. Yes, joyful people live longer and healthier lives. I’m not surprised that “Laughing Yoga” is starting to get more recognition in this country. Personally, I love to watch a good comedy any chance I get.
Lack of Exercise
If you want to be healthy and live a long life, you need to be physically active. Inactivity is a huge culprit in becoming overweight and accelerating the aging process. It’s important to alternate aerobic exercise with weight resistance exercise. You will gain a youthful glow as your regular exercise increases blood flow and oxygen to all your cells. Keeping muscles and joints limber is also a big plus. Don’t forget to do a proper warm up and cool down to avoid injury as well.
Stress
Stress takes a tremendous toll on your body and your health in general. ‘When you are experiencing stress, your body is programmed to go into fight-or-flight mode causing additional wear and tear. You release adrenaline when in this state. Even if a lion is not chasing you—your body is reacting as if it is. The thing about being chased by a lion, well it’s a very short term event you either get away or not, and then it’s over. However, for us, it’s never over. We are constantly in this heightened state, unfortunately, putting added stress on every system in our body.Always remember to breathe deeply during the day to help manage your stress. I think of that 60’s song “Cry if you want to, Cry if you want to.” Replace “Cry” for “Sigh” and that’s my formula. Give yourself a break! You are human, not a machine. Try taking a 15-minute mediation break during your lunch. Just closing your eyes will release a lot of tension. If you cannot meditate, take a walk in the park, or sit on a bench in nature for 10 or 15 minutes. These actions alone will reduce any tension you may feel in your body.
Lack of Sleep
There’s no way around it: the average adult needs 7-8 hours of quality sleep every night to maintain health. Without sufficient “recovery time” each night, you will run your body and mind down and wear out your life force.So try to get to sleep at a regular time every night. Ideally, try to get to bed before 10:00 p.m. and up by 6:00 a.m. Based on ancient healing systems, it is said these are the best times for deeper, restful, rejuvenation and regeneration. Don’t worry if it’s not those exact times, just remember you need your 7-8 hours. Also, have your bedroom uncluttered, preferably without a TV, as both can be very stimulating to the mind instead of soothing and restful. If you would like, you can always have a cup of relaxing tea with valerian root or chamomile.

Sleep, eat, and exercise well until next time.

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the "Compassionate and Practical Nutrition and Lifestyle Coach." Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

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Categories : Wellness, Youthful

Tags : Diet, exercise, sleep, stress, thoughts

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