Jawbone – Tips to help us all Lose & Maintain our Weight

Jawbone recently released data they have accumulated from what their users are reporting and this gives us some really good insight into what works and what doesn’t!

Here are a few of the key points Jawbone found from the data:

  • Those who lost weight logged 75% more meals per week than those who didn’t lose weight. There has been debate about whether eating more well-balanced, small meals actually helps your metabolism. Some experts say yes and others say no, but Jawbone’s data supports the former.

  • UP users who lost weight logged 60% more workouts per week.

  • Jawbone wearers who lost weight also had 11% more teammates than those who didn’t.

    Those who lost weight got 8% more sleep, too.

  • UP users who lost weight also logged foods that had 25% more fiber, 13% less fat, 13% fewer calories, and 12% less sugar per meal.

  • They also ate breakfast 30% more often and drank 33% more water than those who didn’t lose weight.

via Weight-Loss Habits, According To Jawbone – Business Insider.

These are tips I frequently use in coaching, it is nice to see them confirmed, once again!

Leucine and Weight Loss

I’ve recently been asked by a friend about the new Lysine produce being advertised on television with a 70% weight loss average due to fat loss.  Here is the information I have on a product that in test studies lost 99% of their weight from fat loss.

Being overweight or obese is the number one health issue of our day. Excess weight is associated with many diseases, including diabetes, hypertension, high cholesterol, coronary heart disease, stroke, sleep apnea, and osteoarthritis. Excess weight increases suffering, decreases quality of living, reduces life expectancy, and places a large burden on already burdened health care resources.1

Reversing the obesity epidemic will no doubt require advances on many fronts, including public health policy, consumer and physician education, and community engagement in supporting initiatives to help people become more active. There are literally hundreds of weight-loss programs, most of which do indeed lead to weight loss—but no attention is paid to what constitutes healthy and sustainable weight loss. Loss of water weight or muscle mass (as occurs in all programs) initially looks good on the scale, but fails in the long term to achieve the goal of permanent weight loss.

Since lean muscle mass constitutes the majority of metabolism2, loss of muscle mass is unsustainable in the long-term as metabolism will plummet along with weight loss, which leads to regaining of weight unless permanent changes in diet and lifestyle have occurred. Maintenance of lean muscle mass, therefore, is a key element of a successful weight-loss program.3

PROTEIN MAINTAINS MUSCLE MASS

Since the time of the Roman Empire, protein has been known to help build muscles. When amino acids (the building blocks of proteins) were discovered, it was clear that only certain types of amino acids led to muscle building. The branched-chain amino acids (leucine, isoleucine, and valine) were found to have the most effect on maintaining muscle mass, and eventually leucine emerged as the amino acid that has unique effects on protein synthesis.4

Leucine has been shown to have the following effects helpful for weight loss:

  • Leucine inhibits the breakdown of other proteins.5
  • Leucine increases metabolism (thermogenic effect).6
  • During a low-calorie diet, consumption of leucine helps maintain lean muscle mass so that weight loss can preferentially come from fat stores.7
  • Leucine stimulates a rise in plasma leptin and helps people feel full.8

Several long-term studies in obese participants who consumed a high-soy protein/low-fat diet suggested improved body composition by losing fat and preserving muscle mass.9 Leucine supplementation combined with exercise appears to be one of the most effective way for maintaining lean muscle mass for weight loss.10

http://www.shaklee.tv/v.ihtml/player.html?source=embed&photo%5fid=10782261

CONCLUSION

Excess weight continues to be a challenging public health problem. It is clear that increased protein content of meals during a weight-loss program not only increases satiety and modulates cravings, but also is the main metabolic messenger for the synthesis and maintenance of lean muscle mass.

The majority of leucine-related literature confirms the significance of leucine as a dietary modulator of muscle maintenance that is useful for weight loss and maintenance. The leucine content of a meal may be the critical factor for determining the quantity and quality of proteins necessary at a meal for stimulation of muscle protein synthesis and/or decreased muscle breakdown, and the maintenance of lean body mass and metabolism.

For More Information:

Contact me or check out the Shaklee180 line which features Leucine and sports nutrition.


  1. Wolf AM, Colditz GA. Current estimates of the economic cost of obesity in the United States. Obes Res. 1998 Mar;6(2):97-106. PMID: 9545015.
  2. Zurlo F, Larson K, Bogardus C, Ravussin E. Skeletal muscle metabolism is a major determinant of resting energy expenditure. J Clin Invest. 1990 Nov;86(5):1423-7. PMID: 2243122.
  3. Deibert P, König D, Schmidt-Trucksaess A, et al. Weight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet. Int J Obes Relat Metab Disord. 2004 Oct;28(10):1349-52. PMID: 15303108.
  4. Layman DK, Walker DA. Potential importance of leucine in treatment of obesity and the metabolic syndrome. J Nutr. 2006 Jan;136(1 Suppl):319S-23S. PMID: 16365106. PDF
  5. Zanchi NE, Nicastro H, Lancha AH Jr. Potential antiproteolytic effects of L-leucine: observations of in vitro and in vivo studies. Nutr Metab (Lond). 2008 Jul 17;5:20. doi: 10.1186/1743-7075-5-20. PMID: 18637185. PDF
  6. Tappy L, Jéquier E, Acheson K. Thermic effect of infused amino acids in healthy humans and in subjects with insulin resistance. Am J Clin Nutr. 1993 Jun;57(6):912-6. PMID: 8503362.
  7. Churchward-Venne TA, Breen L, et al. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. Am J Clin Nutr. 2014 Feb;99(2):276-86. PMID: 24284442.
  8. Lynch CJ, Gern B, Lloyd C, Hutson SM, Eicher R, Vary TC. Leucine in food mediates some of the postprandial rise in plasma leptin concentrations. Am J Physiol Endocrinol Metab. 2006 Sep;291(3):E621-30. Epub 2006 Apr 25. PMID: 16638821. PDF
  9. Deibert P, König D, Schmidt-Trucksaess A, et al. Weight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet. Int J Obes Relat Metab Disord. 2004 Oct;28(10):1349-52. PMID: 15303108.
  10. Westcott W, Varghese J, DiNubile N, et al. Exercise and Nutrition More Effective than Exercise Alone for Increasing Lean Weight and Reducing Resting Blood Pressure. Journal of Exercise Physiology Online. 2011, 14(4). PDF

A 7 day cleanse ruined my life!

I decided I had consumed way too much trash over the Thanksgiving-Christmas holidays. I felt sluggish, had no energy, and was bloated, not to mention I’d gained 9 pounds. I heard about this awesome all you can eat cleanse and that sounded like something I could do. I stocked up on healthy, fresh produce and embarked on this great challenge. No starvation, no crazy concoctions, no drugs, just tasty, pretty, raw veggies and fruit.

Day 1: I want to eat a wheel of cheese and a whole tuna. (Don’t forget the protein.) I did very well on this day. Not many cravings, but the knowledge that I should avoid it for 7 days made me want it.IMG_20150109_192701

Day 2: <Head hits desk> When my body doesn’t get protein it doesn’t function. I had misunderstood the instructions and omitted any protein on day 1. Unable to function, a half serving of a plant based protein brought me back to life and I commenced to shoving large quantities of food in my mouth.IMG_20150107_184019
Day 3: I began feeling clearer in the head, my energy picked up a bit, I wasn’t wanting to eat forbidden foods (as much) I was very thankful for the 2 avocados that had fallen off my tree. I ate half of each of those beasts each day.IMG_20150104_133659
Day 4: This was a Thursday for me. When I walked into Rotary, the meat entre’ smelled divine. This day was very difficult to get enough food past my lips…to which my hubby found very entertaining. I felt that I could not possibly force anymore raw veggies past my teeth. Yet, I continued on.IMG_20150106_191831
Day 5: Must I really continue to eat this stuff? I had lots of energy, felt very clear headed, yet fixing chicken and such for the rest of my family caused me to be jealous. For dinner, I told my husband, “I give up, I want a pizza. I’ll just eat a veggie pizza so it won’t be that bad.” He said NO, so I had slightly steamed tomatoes with avocado and some homemade Italian dressing.IMG_20150105_130904
Day 6: I’ve made it this far… could I eat a whole cow? Nope…one more day to go. Tomato juice warmed with right protein tastes just like cream of tomato soup! I packed an apple and orange in my purse for snacks at the hockey game and ate my salad when we returned home at 10 pm.

IMG_20150110_172052
Day 7: Easy, this is it. I am finished at dinner time. I shoved fruits and veggiez and plant based protein past my teeth with the knowledge of a small, grilled chicken breast for dinner, and maybe even a bite of ice cream.

IMG_20150118_200311

Free dinner -its over!  Hubby grilled the chicken perfect, but when I bit into it, it didn’t meet my expectations.  When darling daughter finished her dinner and got ice cream, I had a single bite of the fowl tasting frozen concoction..

The cleanse ruined my taste buds! I lost 7 pounds in the 7 days, several inches around my waist, increased my energy levels, and wrecked my taste buds for the crap that infiltrates our daily lives.

Chicken is better now, fresh caught grouper is amazing, ice cream still doesn’t cut it and I am craving more veggies.

Things I learned.
*I am thankful for my supportive husband, even if he  makes fun of me in the process.
*Fruits and veggies make me feel good.
*Iron can eliminate cheese cravings.
*Fresh and lightly steamed veggies make gorgeous meals.
*I can do anything for 7 days.
*If I can do it for 7, I can commit to healthier choices on a daily basis for life.
*Keep drinking water-it keeps things moving.
*Protein is an integral part of my daily diet.
*If I have “side effects” it is due to my errors in following proper protocol.

Cleanse-Why_Raw_Food-Side_Effects

I was devastated that the things I once coveted as delicious, no longer strike my fancy, however it is amazing how delicious these whole foods can taste when there isn’t anything skewed by hyper-palatable foods.  My “junk food life” was ruined! Now I focus on whole foods for my sweets and such!

For more information on this amazing All You Can Eat Cleansecontact me.

STOP! Wait before you start that Cleanse!

I’m not denying that providing your body with high quality nutrients and fiber can’t have profound effects and allow you system to begin working more efficiently. I’m not saying that your liver couldn’t use a break from all the abuse it gets on a daily basis.

I AM saying, perhaps an additional day or two of good prep work could assist you in avoiding many of the “side effects” that many seem to get when they “cleanse” their systems.

As I watch all the social media and see everyone talking about “making a change for a healthier new year” I get excited that so many are ready to commit, and then, a bit sad in that so many will give up, feeling as if they have failed.  My goal in this article is to set you up to WIN! 

Why wait?

Some people, occasionally, will experience some side effects.  These are typically:

  • Fatigue
  • Irritability
  • Headache
  • Weakness
  • Nausea
  • Flu-like symptoms

Day 2 is typically the day you will notice most, if any, of these symptoms, especially, if you have over-indulged prior to your cleanse.  This is the REASON – I suggest waiting a few days to begin – past New Years Day.

Almost always, these symptoms are from dehydration, starvation or withdrawal from caffeine, sugar or alcohol.

Why do people “cleanse”?

Why_Cleanse

Cleanse_benefits

What do I eat on a Cleanse?

Cleanse_-_What_do_I_eat

I don’t believe in starving myself, or my clients.  I believe in providing high quality nutrition to my body to allow it to do its job!  Here is a link to an 18 minute video that explains how to “cleanse” without the starvation portion so many think is necessary. I will also provide links to the 4 products mentioned in this presentation.  (NOTE: special parameters for those with Diabetes or Low Blood Sugar is at 10:00 Minute mark.)

Fresh Start supplements

Alfalfa Complex  *  Liver DTX Complex   *   Herb-Lax   *   Optiflora

If you would like additional information on how to set up your cleanse or to discuss what might be a match for your personal needs, please feel free to contact me at Tess@HealthyGreaseMonkey.com

I’m NOT asking you to STOP BREATHING!

In order to get healthy, we don’t need to make all the changes at once!

A few years ago I was very frustrated with a friend who was experiencing a LOT of health issues, yet refused to make any changes to his non-healthy habits.  I just knew that if he would eat better, cut back on the unhealthy habits, drink more water, stop surrounding himself with toxic products, and meditate more he would feel better and see great results. 

Then, a friend said something that has stuck in my head ever since.

You may as well ask him to STOP BREATHING!  Why would you assume that he would just change EVERYTHING in his life, especially when those habits are comforting and he’s spent a lifetime developing them

Stressed woman Healthy Grease Monkey

When we are stressed, it is easy to turn to old habits, even when those habits aren’t the best choice.  Comfort foods, alcohol, sodas, chips, cookies, chocolate, candy bars, ICE CREAM!!!

This week as I was working with a client who has decided she wants to improve her health, lose some inches, and increase her energy levels,  we discussed “what are healthy food choices,” I noticed she started to get overwhelmed.  It was at this point I STOPPED.  We need to understand that even small changes made on a gradual basis can have huge results.  And each new healthy habit stacked on top of the previous healthy habit creates a synergy toward better health!

This reaction reminded me of “might as well stop breathing.”

Many times people GIVE UP because of an ALL OR NOTHING attitude.  This attitude sets you up for failure.  Chronic Stress is detrimental to our health, worrying about “doing it all right” creates stress and many times causes us to fail simply by giving up on all the good we’ve started.

1_step_at_a_time_Healthy_Grease_Monkey

Pick one healthy change to implement into your daily life today… Work to master this new habit in the next month.  Then, next month, add the next healthy habit – by the end of 12 months you will have 12 new healthy habits to provide the synergy needed to increase your energy, improve your health, and even reduce the inches around your waist!

My error, years ago, was in expecting my friend to change EVERYTHING all at once, rather than asking him to try making one small change at a time to better influence his healthy.  Don’t get me wrong, I have seen AMAZING results in a mere 48 hours when a client has chosen to make a “complete turnaround” but more times than not, this all inclusive, huge change is a set-up for failure.

What ONE THING will you change

TODAY to improve your health, increase

your energy levels, and your quality of

life?  Then keep working on that one thing until you have it mastered… then move on to ONE more thing you can change or tweak. 

Contact me for assistance in what those changes might be.

The ONE thing that made me gain weight!

It is amazing all the articles written about what it is that is making our fellow humans overweight and obese.  I have compiled a list of articles listing out what is making us fat. I will post some links at the end of this article.

I’ve heard such a list of “the one thing” that make us fat, but I don’t believe 1 thing makes us gain weight.  It is a list of things, combinations; the perfect storm.

What makes me Fat

So, what ONE thing on this list has made me fat?  How about you?

There are so many myths about what is making our friends, neighbors, family AND enemies fat that it is getting difficult to recognize the actual culprit.   We KNOW what to do, we KNOW what to eat, we KNOW we are gaining weight.

ALL OF THESE MADE ME FAT… and ATTENTION TO ALL OF THESE made me thin again.  Each one of us has the ability to change our personal future.  Each one of us has free will.  It is a matter of being mindful and choosing the healthier alternative.

Temptation has always been there and it will continue to be there, we just need to learn to brush it away and grab an apple instead. (Pun intended)

Genesis 3:3

3 Now the serpent was more crafty than any of the wild animals the Lord God had made. He said to the woman, “Did God really say, ‘You must not eat from any tree in the garden’?”  – BibleGateway.com NIV

My personal story:

I realized my health was declining, my weight was increasing, my pain levels were increasing, and I was sick all the time.  Hence, attention to prevention (or in my case repair). 

Through attention to what I eat, how much I move, what toxins I surround and slather upon myself, and disproving the time and money myths, I have been able to lose the weight, gain TONS of energy, lose the pharmaceuticals, and cut back to one cold per year.  My asthma is all but eliminated, my depression is controlled without Rx, I don’t need pain meds all the time, and I can walk 60 miles at a time.

If you would like more information, or to discuss what a plan for you might look like, contact me.

MAKE IT A GREAT WEEK!!!

(HERE’S YOUR PROMISED LIST OF LINKS)

http://www.webmd.com/diet/features/5-surprising-reasons-you-are-gaining-weight

  1. Lack of Sleep
  2. Stress
  3. Medications
  4. Medical condition
  5. Menopause

http://www.fitday.com/fitness-articles/nutrition/for-women/11-causes-for-weight-gain-in-women.html#b

  1. Pregnancy
  2. Menopause
  3. Not eating enough
  4. Eating “low fat” foods
  5. Lack of Fiber
  6. Too Much stress
  7. Lack of Sleep
  8. Depression
  9. Lack of fatty acids
  10. Diseases & Illness
  11. Birth control

http://www.latimes.com/news/science/sciencenow/la-sci-sn-sugar-drink-preschoolers-20130805,0,4412618.story

Among the randomly selected children in this study, 31.4% of 2-year-olds were already classified as obese, and 32.7% of 4- and 5- year olds.

"Overall, children drinking sugar-sweetened beverages on a regular basis have 17% to 20% increase in total calorie consumption," the researchers write in the paper.

http://www.foxnews.com/health/2011/11/25/7-surprise-reasons-for-weight-gain/

  1. Depression
  2. Rx
  3. Gut is slow
  4. Body doesn’t have enough of certain nutrients
  5. Getting older
  6. Plantar Fasciitis or other aching joints
  7. Cushing’s syndrom

http://www.nhs.uk/Livewell/loseweight/Pages/Puttingonweight.aspx

  1. Foods labeled “low fat”
  2. Stres
  3. TV
  4. Rx
  5. Late Nights
  6. Good Manners
  7. Portion sizes

Good Nutrition? Where do I begin?

Something I typically take for granted was brought to my attention today.  What is good nutrition? Where do I begin?

Beforechoosing_foodsTess_after

I really take healthy choices for granted. I didn’t always. It wasn’t until after I had my daughter and decided I wanted to have the energy and the ability to play with her and participate in her life that I became conscious of what choices could improve my health. (Being an “older” mom can do that to ya.)

Today, I had a new dad ask me this question.  He wants to be healthier for many reasons, but one that stuck out in my mind and I could really relate to was – to be around for my child.

A good place to begin is by journaling, knocking out sweetened drinks, and avoiding refined carbohydrates. (sugar, white flour, breads, cookies, that sort of thing)

Eliminate Sweetened drinks and Artificial Sweeteners, a common source of the Average American’s 300 calories of overconsumption.

Drink Water! – Plenty of it.

Be sensible, walk a little, dance a little, HAVE FUN! I don’t believe you have to join a gym and “do the circuits” twice a day to improve your health. I lost all my weight & gained my better health and have maintained it for 6 years now, by walking and choosing healthier options to eat.

Find Support!  Find a friend, a family member, a support group, or a coach to work with to support you and help keep you on track.  Its always more fun when you aren’t doing it alone!

YOU DON’T HAVE TO CHANGE EVERYTHING all at once to gain health. Steady, gradual movements toward a healthier lifestyle, healthier, more beneficial choices can have TREMENDOUS benefits.

I love what I do, how I feel and the energy to support others. I am driven to help others find this same love! Contact me for more information.