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Christine Dreher, Nutritionist, Herbalist, & author of "The Cleanse Cookbook" founder of TransformyourHealth.com
Christine Dreher, Nutritionist, Herbalist, and author of
 "The Cleanse Cookbook"

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Smart Tricks that Can Help You Lose Weight
By Garden of Life

Here are some little tricks you can use to keep your self on track with managing your weight.

Choose Volume

The volume of the food you eat plays a role in eating less calories overall. There is a simple analogy that can describe this: an apple fills up more space (on a shelf and in your stomach) than 3 small pieces of chocolate yet the chocolate contains more calories. Choose the apple instead and you are more likely to fill your stomach up a bit and consume less food later on.

A researcher out of Penn State University coined this approach “Volumetrics” and she actually has research to back her recommendations. Dr. Rolls’ research has shown that certain foods are considered low in energy density; i.e. they fill a lot of volume but contain few calories. These foods include: non-starchy vegetables, broth-based soups and most fruits. How do you spot a food that falls into the low energy dense category? They typically have high water content (think of the water in a watermelon or in iceberg lettuce), are often high in fiber. It isn’t rocket science and these are the foods dietitians have recommended for years. While eating such foods throughout the day is great, it is especially good to eat such foods before you eat the rest of your meal. Don’t save your soup or salad for last. Eat it prior to digging into that steak and baked potato and chances are, you’ll be too full to finish your meal.

A great weight management support tool is Raw Fit by Garden of Life. RAW Fit is a USDA Certified Organic, RAW, plant-based vegan high-protein powder that is an easy way to increase your protein intake. It has a mild, slightly sweet flavor that mixes great with your favorite food or beverage and contains RAW, organic and clinically studied ingredients to help you burn fat, maintain healthy blood sugar, boost your energy, lose weight and look great!†

  • Support healthy blood sugar levels and burn fat naturally with the power of Svetol Green Coffee Bean Extract, RAW Food Created Chromium, Organic Cinnamon, and Organic Sprouted Grains†
     
  • Help regulate your cortisol levels and manage stress related cravings with RAW Organic Ashwagandha†
     
  • Build lean muscle mass, help repair it after work-outs and sustain it on a sensible meal plan with 28g of RAW certified organic plant protein—a complete protein with 13 organic sprouts and a biological value of 98.2%!
     
  • Naturally filling and satisfies hunger with RAW Organic Soluble and Insoluble Fiber from certified organic grains, seeds, legumes and fruits Promotes healthy and comfortable digestion and elimination with live probiotics and enzymes.

Consume Enough Calories

Many of us are so concerned about cutting calories that we haven’t stopped to think “are we eating enough?” While it is more common to over consume versus under consume, let’s take a look at this scenario just in case. There are a few reasons that you don’t want to cut your calories too low (this cut-off level is often considered about 1,200 calories for women and 1,500 for men). Eat too little and the likelihood of bingeing later is greater. In addition, our metabolism does slow down when we consume a very low calorie diet for an extended period of time. You need fuel (calories) to get your metabolism kicked up throughout the day.

Along with a healthy diet and exercise, FucoTHIN™ is another great way to increase your metabolism. FucoTHIN contains Xanthigen, the first highly concentrated fucoxanthin formula with a clinically proven thermogenic effect that won’t cause jitters or lost sleep.† Another great thing about FucoTHIN is that it specifically supports the metabolism or burning of fat in white adipose tissue, including belly fat.† Click here for FucoTHIN info.

 Also see the FucoThin Green with Green Coffee Bean Extract.


Keep a Food & Exercise Records

As tedious as it sounds, logging the food you eat (even if you don’t give it to a dietitian to look over but instead just keep it for your own eyes) makes you accountable for what you are putting into your mouth. Likewise, so does writing down when you exercise and what you’ve done to move your body. The fact is that many of us underestimate our caloric intake and then can’t understand why we aren’t losing weight. When you actually log your food and beverages, you are more likely to realize how much you are eating and also stop and think twice before finishing that leftover few bites of birthday cake your son didn’t eat.

Beverage Choices

Many people forget that the calories in beverages count. In fact, an 8 oz glass of juice could contain 170 calories depending on which one you choose. Always take into consideration the calorie content of the beverages you consume and their nutritional value. Some great choices for beverages include: herbal teas (preferably organic) – unsweetened or with a small amount of honey or Stevia, raw vegetable and fruit juice, purified water with a dash of lemon, lime or just a bit of juice, and if you must have coffee, choose organic coffee with a just a dash of cream and sweetener. Click here for Stevia information.

So take a good hard look at what you are consuming by keeping a diet record. Consume low energy dense foods, low calorie beverages and of course, keep moving – even if that means jumping in the bounce house along with a bunch of 8 year olds, go for it!

Christine’s comments: I also recommend using a good fiber formula everyday. Either Super Seed Fiber, Raw Organic Fiber, or Flax Seeds (ground in a coffee grinder) and mixed with water can help create a feeling of fullness, help keep the colon clean and improve bowel transit time. It is important to take fiber with a large glass of water. Taking fiber ½ hour before your biggest meal can help fill you up some before you eat your meal. Also, drinking 8 or more glasses of water a day can help with weight loss. Use purified water, of course.

Be sure to Check out our Perfect Weight America Healthy Weight Management Program by Jordan Rubin

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The statements contained on these pages have not been evaluated by the Food and Drug Administration. The information conained here is not intended to diagnose, treat, cure, or prevent any disease. Suggestions and ideas presented in this document are for information only and should not be interpreted as medical advice, meant for diagnosing illness, or for prescriptive purposes. Readers are encouraged to consult their health care provider before beginning any cleanse, diet, detoxification program, or any supplement regimen. The information in this document is not to be used to replace the services or instructions of a physician or qualified health care practitioner.
 

 

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