Post Tagged with: "weight loss"

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Yancell Valle, the Manager at Lucille Roberts Yonkers, has lost an amazing amount of weight since giving birth to her daughter, Mia Isabella. Here’s how she did it!

Avocados burn belly fat–and do a whole lot more! A study in Diabetes Care states that the healthy monounsaturated fats found in foods such as avocados reduce “central body fat distribution.” That’s right: you can add these tasty gems to your list of belly-fat-blasting foods! In addition, they have a high oleic acid content, which not only controls appetite but also helps lower LDL (bad) cholesterol and increase HDL (good) cholesterol.

Avocados have a spectacular nutritional profile. They contain a natural sugar called mannoheptulose that has been studied for over 60 years. Mannoheptulose inhibits excess insulin secretion, thus helping to control blood sugar and to decrease insulin resistance. Avocados also contain L-carnitine, an amino acid that promotes fat metabolism in the powerhouses of the cell, the mitochondria. Avocados are a great source of fiber, vitamins B6 (pyridoxine), B9 (folate), C, E, K, carotenoids, potassium and calcium. And the healthy fats in avocados help you absorb these fat-soluble vitamins. Pretty amazing!

How can you incorporate avocado into your diet? About 1/4 to 1/3 of a small to medium avocado can be used in place of mayonnaise or butter as a fat serving. It’s delicious smeared on a sandwich or eaten on its own! For a simple dish, try this Dominican Avocado Salad recipe. Enjoy!

Trainer Tip by Sandra Ferrerio, certified LiveRite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.

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Many well-documented studies show that certain foods can help the body burn fat—from the abs!

Blueberries
In a study conducted by the University of Michigan, blueberries were found to up-regulate fat-burning genes and down-regulate fat-storing genes. The super fruit targeted abdominal fat stores in this study! Blueberries are also full of antioxidants that fight free radical damage, and the flavonoids in blueberries help fight inflammation and obesity.

The fiber content of blueberries fights fat. A New Zealand study found that fiber and protein burn more fat, specifically from the belly, while lowering cholesterol and assisting with more weight loss overall. Fiber increases hormones like CCK, which causes your feelings of fullness and satiety. CCK, or cholecystokikin, is released when one consumes adequate protein.

Apples
Apples, one of my favorite fruits, helps reduce fat stores from the belly and overall body fat with their pectin fiber content. Don’t throw away the peel though—that is where much of the nutritional content is. Like blueberries, apples up-regulate fat-burning genes. Apples help with alertness and muscle endurance. Women who consume apples regularly are 21% less likely to store fat in the abdominal region!

Peanut Butter
And don’t forget the belly fat burning power of MUFAs (monounsaturated fatty acids), like peanut butter. A recent study reported in Diabetes Care proved that MUFA’s “decrease central body fat”. That means belly fat!

Whey Protein
Our exclusive LiveRite shakes are packed with whey protein, which helps control hunger and can make it easier for you to stick to a healthful eating plan while burning fat from the abs and all over! This month, the Journal of Nutrition reported that whey protein can help reduce belly fat. Whey protein fights fatty liver disease and controls excess insulin secretion while lowering blood pressure (American Journal of Clinical Nutrition, 2010).

Dairy
It is already well-documented that the calcium in low-fat or fat-free dairy helps blast fat from the abdominal region and all over. It does this by controlling calcitriol, one of your fat-storing hormones. Studies also show that suppressing calcitrol through dairy takes this one step further and helps burn fat from your abs and all over. Scientists at McMaster University found that women who drank fat-free milk after a workout lost 5 times more body fat over a 12 week period than women who did not. The women who drank milk also saw improved bone density. Milk helps you get stronger!

Combine Super-Foods
Try these shake recipes that combine the above super-foods into one delicious blend!

Blueberry Shake
• 1 cup of fat-free milk
• 3/4 cup of blueberries
• 1 level scoop of LiveRite Vanilla whey protein
• Add some additional fiber and healthy fat with 1 level tablespoon of flaxseed.

Yum! Enjoy post-workout or as a meal replacement. You will really amp up your fat loss by consuming one or two of our weight loss supplements in 1 cup of ice cold water before you drink the shake. (About 2 cups of ice cold water will amp up your metabolism by about 30% for a full hour and a half, one recent German study showed.) As always, check with your doctor first when supplementing.

Apple Peanut Butter Shake
• 1 cup fat-free milk, light soy milk, or light almond milk
• 1/2 of a large apple or 1 small apple
• 1 tablespoon of peanut butter (no trans fats)

Enjoy as a meal replacement even if you are not exercising that day. You will see and feel the belly fat burn!

Trainer Tip by Sandra Ferrerio, certified Live Rite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.

Not only has Jenn been working hard at Lucille Roberts (see video update, below), she also stared down some serious adversity that she encountered in a co-ed gym last night. Read the details of the altercation here on Jenn’s blog.

Jenn’s experience at a co-ed gym brings up an important point about Lucille Roberts that bears repeating: one of our highest priorities is making sure our members feel comfortable in the gym. By offering memberships to women only, we try to create a safe, respectful, judgement-free atmosphere in which ladies at any level of fitness will feel welcome.

When it comes to exercising, everyone has to start somewhere. While some women have enjoyed fitness all their lives, others are just beginning. Still others have only starting exercising in recent years. All of these stages are valid places to be: the most important thing is getting into the gym, period! Our trainers, class instructors, and LiveRite diet coaches understand the unique needs of women and are experienced in working with ladies at different levels of fitness. Whether you want to lose weight or stay in shape, we are here to help you achieve your goals.

Lucille Roberts herself was a pioneer of women’s fitness at a time when fitness for women was an all-but-nonexistent industry. Today we carry on her philosophy in part by making our gyms accessible and affordable to every women–no matter what stage they’re at in their journey towards becoming even stronger, sexier, and more confident!

Watch Jenn’s intro video about beginning her Blogger Makeover transformation here.

TGIF! Why not treat yourself to an ice cream milkshake this weekend?

Ice Cream Milkshake

1. Crush 4-6 ice cubes in a blender.
2. Add 10-12 0z. of water or 1% milk.
3. Add 1 scoop of your favorite fat-free/sugar-free ice cream.
4. Add 1 scoop of Live Rite Chocolate or Vanilla Quicky Meal.
5. Blend and enjoy!

Lucille Roberts Live Rite weight loss shake mixes are available at all Lucille Roberts gyms for $19.99.

Fat loss supplements can be used to boost the fat-burning of the workouts you do on low glycogen stores. Lucille Roberts recommends the fat loss supplements Pounds Away or African Bush Mango. For those who can’t tolerate caffeine, Weight Wizer Pro is a great alternative.  (As always, check with your doctor first.) The all-natural ingredients in these products increase fat burning, act as antioxidants to fight free radical damage, and help detoxify your liver and kidneys. The result? Faster weight loss and better health overall.

To incorporate the supplement into your routine, take 1 capful (equal to 1 oz. or 2 tbsp.) with at least 4-8 oz. of water when you first wake up in the morning. Then work out! Even just 15 minutes of of SSC (steady state cardio), HIIT (high intensity interval training) can be effective. Or, try a strength training session followed by aerobic activity. When glycogen stores are low (as they are when you wake up and haven’t eaten breakfast yet), more fat is burned, including fat stored in the muscle. This happens because mitochondria–the powerhouse, fat-burning furnaces of the cell–increase their activity. In fact, the number of mitochondria in the cell actually increases, which in turn increases the efficiency of fat burn both during exercise and at rest. The weight loss supplement you take prior to your workout will assist your body with this process.

Follow your work out with a Live Rite whey protein shake made with fat-free milk and a little fruit for maximum absorption and recovery. A bit of healthy fat, like 2 teaspoons of peanut butter (no turns fats), can be added as well. Check out some of our tasty recipes for other ideas.

Remember to continue to hydrate properly throughout the day with 8-11 glasses of water!

Trainer Tip by Sandra Ferrerio, certified Live Rite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.

If you’re experiencing cravings for an unhealthy food, it may be because your body actually needs a particular vitamin or mineral. For instance, if you’re craving chocolate, your body may be running low on magnesium. Instead of reaching for a candy bar, try eating some raw nuts or seeds, legumes (beans), or fruit. You might find that by giving your body the nutrition it really needs, the cravings go away!

But, how do you know what your body is really asking for when it seems to be saying it needs something unhealthy? Check out this chart below.

We are so fortunate to have Natalie Greene (a.k.a. “Nutritionist Natalie“) on our team at Lucille Roberts. For three years, she’s been our Director of Nutrition and has helped develop the Live Rite Weight Loss Program. What’s that? Read on to find out!

How long have you been interested in nutrition? What inspired you to specialize in it?
I became interested in nutrition as a child because my grandmother was diabetic and my mother was always struggling to lose weight. This made me want to understand the relationship between the food we eat and our health.

Tell us about the Live Rite program. How does it work? What’s the goal?
The Live Rite Weight Loss Program was designed to teach clients how to eat nutritionally balanced meals and understand portion control while eating a variety of foods. Every client is assigned a specific calorie level based on their metabolism. The goal is to help the client lose weight and to show them how to make this a lifestyle change.

What’s the hardest part about your job?
The hardest part about my job is helping clients who are emotional eaters with a tendency towards depression. Until they change their attitude towards food, it is very difficult for them to lose weight because the same issues will reappear until they are ready to make a change.

What’s your favorite thing about your job?
My favorite thing about my job is getting to see the amazing transformations clients have made through changing their eating habits and adopting a healthier lifestyle.

What are some of the most common diet mistakes you see people make?
The most common diet mistakes people make are not eating enough calories and/or not eating enough carbohydrates for their metabolism. This causes the body to lose healthy muscle tissue, slows their metabolism down and causes their body to become more efficient at fat storage because it thinks it is in starvation mode.

Have you ever struggled with weight or health issues?
Yes, I have definitely struggled with my weight. I have been overweight twice in my life, and both times were related to depression and/or stress. Losing weight is not just about what you eat. Weight strongly correlates with how you feel emotionally, so it is important not just to put yourself on a diet but to really understand your relationship with food.

What’s your favorite healthy meal?
My favorite healthy meal is 1 scoop of the Live Rite protein shake, 1 cup of light vanilla soymilk, ½ banana, and 1 tablespoon of natural peanut butter. It helps keep you full and tastes really good!

What advice would you give to women with busy lives at work and at home who don’t have time to cook each day?
You can still lose weight if you have a busy lifestyle. You have to take the time to plan what you are going to eat. If you are eating out, you need to learn how to make healthy food choices and stick to portion control.

It seems like unhealthy food, like fast food, is so much cheaper than healthy food. Do you have any suggestions for women who want to lose weight on a budget?
Fast food restaurants have really made an effort to include healthy foods like salads and lower calorie wraps on their menus. You can go to their website to see the calories in all of their menu options so you can fit them into your meal plan and save money at the same time.

Do you have any additional “secrets” or tips that you’d like to share?
No one wants to be overweight. Excess body fat is just stored energy that needs to be released. Figure out the reasons why you are overeating and what you are really unhappy about. Then make the appropriate changes in your lifestyle, and the weight will begin to melt off!

Natalie Greene holds a Bachelor of Science in Food Science and Human Nutrition with a specialization in Dietetics from the University of Florida. She is a Registered Dietitian and an active member of the American Dietetic Association.

Got a question for Natalie? You can find her at our Massapequa location, or you can send her an email: Natalie@LucilleRoberts.com

Last week, we featured a question from “E.A.”, who struggles with sleep deprivation and snack cravings while working the night shift. Trainer Sandra Ferrerio has some additional information and advice to share about this problem. 

Poor sleep habits, roughly defined for the adult female as less than 6 hours or more than 8-9 hours in a 24 hour period, can contribute to weight gain. This also can prevent one from losing weight.

Hormones

First, let’s talk about how hormones affect and are affected by sleep.

• Cortisol and Insulin

Hormones such as cortisol and insulin play a big role in why, where, and how one stores fat. Simply stressing about sleeping can disrupt your body’s natural ability to relax and sleep. Your hunger hormone and insulin sensitivity, due to poor sleep habits, cause seemingly uncontrollable cravings! This happens because your hunger hormone rises when you go long periods without normal sleep patterns.

• HGH

HGH (human growth hormone) has its biggest pulses not only during and after strenuous exercise but also during sleep. HGH is your body’s natural fat-burning, bone-strengthening, muscle-sculpting miracle hormone. You maximize its effects by working out, eating right, and, if necessary, sleeping in small chunks throughout a 24-hour period.

• Melatonin 

The human body is naturally, from an evolutionary standpoint, designed to sleep at night when it is dark. When there is darkness, you brain’s natural production of melatonin can go to work for you.

Falling Asleep

I understand that your shift work makes it difficult for you to fall asleep during daylight hours, so here are some suggestions for falling asleep more easily.

• When it is time to turn in for rest, decompress first. Try a yoga class at one of our locations, a meditation CD, or reading.

• TV, computers, cell phones, and even digital clocks can keep you awake. Try to sign off of the computer 1-2 hours before bedtime. I put my cell phone in the drawer next to my bed, so it doesn’t wake me up, but in case of any emergencies, it’s there.

• Make the room as close to natural darkness as possible. Pull down the shades. I even hide my alarm clock’s bright red light in the drawer by my bed!

• You can also take natural melatonin supplements with approval from your doctor.

Curbing Cravings 

As far as cravings go, if you are hungry, you must eat! One’s risk of obesity nearly doubles when one goes to bed hungry! Only eating at certain times of the day is antiquated, mythological thinking. This mentality puts one at war with her own body, causing stress and compounding the already existing issue. I don’t mean lonely-hungry or tired-hungry. I mean a gentle nudge from your belly indicating that it needs nourishment.

Here are some healthy before-bed snacks: 

• Low-fat cottage cheese. Because it’s a bit high in sodium, do not exceed the recommended serving size, especially if you have hypertension (high blood pressure). Casein, one of milk’s two proteins, helps prevent catabolism (eating away) of one’s own muscles. Mix the cottage cheese with a bit of fruit or veggies. Or, you may add 1 serving of carbs, such as 1 slice of whole grain bread. This combination creates a “complete” protein that will help with HGH production while you sleep. This snack also contains all of your essential amino acids!

• Whey protein, found in Live Rite shakes, is also one of milk’s two proteins. Our shakes have fat-burning benefits and help sculpt muscle while shedding fat, particularly from the abdominal region. In addition, LiveRite shakes have “female friendly” vitamins and minerals, such as Vitamin D. And we have lots of tasty recipes for you! I have 2 shakes per day myself, as a meal replacement for breakfast and one for a snack!

• 1 egg or egg whites with a little healthy carb, such as 1/2 cup of veggies, with a magnesium supplement. (Again, check with your doctor before incorporating any supplement into your diet.) The egg contains tryptophan, an amino acid that helps you sleep.

• 1/2 of a turkey sandwich on whole grain toast. Like eggs, turkey contains tryptophan.

• For vegetarians, I recommend a high-protein product such as a soy burger patty and a bit of healthy carbs.

Final Tips

• Fuel your body properly. Eat every 2-4 hours.

• Plan in advance. Purchase a cooler, and make your shakes in the morning for the rest of the day (or night, in your case!).

• Hydrate. A minimum of 8-11 glasses of cold water per day is essential. Dehydration of cells causes HGH inhibition, which will further your craving problem. Ice cold water raises the metabolism by 30% for 1.5 hours, a recent German study proved.

• Stimulants: if you are sensitive to caffeine, stay away from fat burners or any stimulant except green tea or coffee upon waking. This is especially true during bedtime hours, whether your bedtime is in the a.m. or the p.m.! (Weight Wizer Pro helps burn fat with no stimulants!)

• Magnesium, when taken as a supplement, has been proven to help with muscle contraction and has a calming affect when taken at night. Check with your doctor first as with all supplements.

• Chamomile tea is a naturally relaxing drink. It’s part of my evening ritual every night!

To E.A., who submitted this question to us, I hope these suggestions help you. Please keep us posted and let us know how you’re doing!

Trainer Tip by Sandra Ferrerio, certified Live Rite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.

You ask, our experts answer…

Dear Dr. Emily,

Over the last two years, I’ve gained some belly fat along with 20 lb. Some members of my family say that is normal when one gets to be my age and has gone through a bad relationship. Please tell me that at 59 I can still get back in shape.

–Miriam

Hi Miriam,

Thank you for your question. Belly fat, especially 20 lb., should never be considered normal. An increase in belly fat puts you at risk for diabetes and metabolic syndrome, both of which can lead to a myriad of health complications.

And YES, you can get back in shape at any age! However, as we age and our metabolism slows, the work required to lose weight is greater.

The first step to getting back on track is a committed fitness routine and diet. Visit a LiveRite Coach at Lucille Roberts to get a healthy diet plan and tips on increasing your metabolism. Speak to a TrainRite Trainer for tips on the most effective exercises for weight loss, or try some of the interval-based group fitness classes.

Remember that the most effective way to committing to a lifestyle change is baby-steps and setting small, achievable goals. Take it one day at a time, and recognize the initial gains in energy, a new, healthy glow, and better sleep!

Good luck!

–Dr. Emily

Got a question for Dr. Emily? Email her: Emily@LucilleRoberts.com