The Genetix Program has been touting the weight loss and health benefits of going vegetarian, even
part-time, for several years now. Genetix counselors often recommend that their clients eat at least three vegetarian plant-based meals a week, including the all popular vegetarian Mondays.

One Oxford University study of nearly 38,000 adults found that meat-eaters had the highest BMIs for
their ages and vegans the lowest, with vegetarians and semi-vegetarians in between; and there are
several explanations for this trend.

People who eat a plant-based vegetarian meal tend to have higher amounts of antioxidants and fiber,
which are both tied to weight loss, and researchers have seen an increase in calorie burn after vegan
meals. But in order to reap the benefits, you need to do vegan right. In other words, a diet of processed vegan donuts and fake meat isn’t going to transform you into Beyonce.

Here are five steps for building nutritionally balanced plant-based meals that will slim and satisfy:

1. Start with fruits and vegetables
3 our of 4 Americans fall short of the recommended daily minimum of two fruit and three vegetable per day. When produce serves as the foundation of a plant-based meal, it’s easy to fill that gap, or exceed the target, and this alone can help shrink your fat cells.

Recently University of Florida researchers developed an index that ranks the phytochemical index, or PI score of meals, which is essentially a measure of antioxidant consumption. A vegan diet (excluding liquor and refined sugars) could have a perfect score of 100, whereas a typical American diet, heavy in animal and processed foods and low in produce, would score below 20. Scientists found that even when two groups consumed the same number of daily calories, those with higher PI scores had smaller waist measurements, and lower body fat percentages. In other words, the quality of your calories counts–a lot.

That said, by going veg, you’ll likely slash calories. For example, a snack of eight cheese cubes and eight club crackers provides 260 calories, compared to 165 in a dozen baby carrots and a quarter cup of hummus.

2. Add a whole grain
Whole grains are linked not only to a lower risk of not only obesity, but a number of chronic diseases, including type 2 diabetes and heart disease. In one study researchers randomly assigned volunteers into one of two groups. The first was asked to consume whole grains exclusively, and the second was instructed to select only refined grains. Over 12 weeks, both groups were advised to exercise and follow identical diets.

At the end of the study, body weight decreased in both groups–between 8 to 11 pounds on average. But the whole grain group lost more belly inches, and experienced nearly a 40 percent drop in a blood marker for inflammation, a known trigger of aging and disease. In a plant-based meal, a small serving of whole grain provides bonus antioxidants, additional fiber, and slow-burning carbs that keep blood sugar and insulin levels regulated. Great choices include oats, barley, quinoa, corn, and brown, red, and black rice.

3. Pick your protein
Protein speeds up your metabolism and while simultaneously improving muscle mass, so it is important to include a source in every meal. Just trade meat, poultry or seafood for a small scoop of beans or lentils in a taco salad, stir fry, or whole grain pasta primavera.

4. Don’t forget the fat
Vegetarian sources of fat are critical for weight control because they add the satisfaction factor to each meal. Fats delay stomach emptying, and they’re needed to absorb antioxidants, which hitch a ride as fats are shuttled from the digestive tract into the bloodstream. There are many delectable plant-based options, including nuts, seeds, and natural nut butters, ripe avocado, Mediterranean olives, and a variety of plant oils, from extra virgin olive oil to sesame, sunflower, and coconut oil.

5. Season it up
Including herbs and spices in each meal is a fantastic way to add aroma and flavor without sodium or sugar, and studies show that these plant-based ingredients pack a powerful weight loss punch. Natural seasonings like cinnamon, ginger, garlic, and crushed red pepper have been shown to boost calorie burning, improve satiety, and they’re much more potent in antioxidants than even fruits and veggies. In one Penn State University study, consuming two tablespoons of herbs and spices within a meal, specifically rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder and paprika, resulted in higher blood antioxidant levels and a 30 percent reduction in blood fats compared to subjects who ate the same meals without seasonings.

I call this meal building approach the ’5 piece puzzle,’ and there are dozens of delicious ways to solve it. Vegan meals that incorporate each key component include:

• Asian veggies stir fried with fresh grated ginger and chili pepper over a bed of wild rice topped with
edamame and sliced almonds

• Mediterranean veggies sautéed in extra virgin olive oil with garlic, tossed with fresh basil, whole grain penne and cannellini beans

• Fresh greens tossed with cilantro and lime seasoned pico de gallo, topped with black beans, roasted corn, and fresh avocado

• Sound yummy? More vegetarian options can add some variety and excitement to your meal portfolio, and by using the puzzle, you won’t be stuck with a simple salad.

Many of our clients are amazed at the lack of hunger and boundless energy they experience after vegan meals, and feel inspired to experiment with their own plant-based puzzle combinations, even if they don’t want to become vegan.

The 51-year old karma chameleon singer tweeted “Rock n roll Sunday,” and shared a picture with his fans that showed off a much thinner body. The British star turned back the clock to the height of his fame in the 1980s, as compared to how we’ve seen him in the last few years.

The singer credits his new slim body to “eating right and exercise”. The Culture Club singer has also been documenting his new healthy lifestyle, including his fondness for exercise and a recent healthy breakfast:

“Mmm, porridge with cherries & a dash of cinnamon! Cook the cherries with the porridge! Bloody gorgeous!” he tweeted on Feb. 8.

The singer also seemed quite pleased that news of his weight loss was buzzing online, as he tweeted, “I love that the size of my ass is trending worldwide!”

Depression: Food for happiness

Coconut

A lot of states in America barely touches the water, making coconut the forgotten fruit. But did you know that coconut is responsible for your mood? The tricky thing is that, as with every other food, moderation or the lack of it influences how much you’ll benefit from this coastal plant.

By consuming limited portions, coconut milk can be a healthy fat that helps re-build tissue and improve body functions. However, if you eat too much, you will invite unhealthy weight gain, especially if your coconut milk intake is not proportionate to your exercise and physical activity levels. Fresh coconut contains certain fats that enhance your mood. By eating coconut shavings, you’re not only boosting your mood but also improving the health of your brain.

Walnuts

From essential omega fats to protein and fiber, there are several reasons why you should consume walnuts and you have several ways to add walnuts to any dish. But today we’re talking about how walnuts improve your mood. There are three properties present in walnuts that make you happy and avoid depression:

Magnesium is responsible for boosting your mood, strengthening your body and cell growth. It is helpful for insulin production.

Polyphenols and antioxidants present in walnuts improve neural connections and the health of the brain that makes you more alert.

Cherry tomatoes

Cherry tomatoes are sold in abundance in America. Besides the fact that they ‘look-so-cute’ and make a great ingredient in salads, cherry tomatoes can also ward off depression.

The key component in cherry tomatoes, lycopene, has antioxidants that are responsible for enhancing your mood. The regular tomatoes include this property as well. Be sure to cook the tomatoes just enough to wrinkle the skins, and add a healthy oil like virgin coconut oil, olive oil or canola oil. This
releases the lycopene and makes it usable by the body.

Spinach

If there’s one thing Popeye taught us, its that Spinach is a versatile vegetable with many health benefits, but did you know that spinach works wonder for your mental health as well?

Besides iron, spinach has folic acid too that makes you feel better. Folic acid improves the health of red blood cells and your immunity, protecting you from diseases that soak out your happiness.

Eggs

Eggs have multiple health benefits including baking, improving fitness, rich source of proteins, vitamin B, zinc and Omega 3. Eggs are also a great way to start your day; they give you that boost of energy needed for an entire day’s activities, including workouts.

In terms of fighting depression, eggs can prevent hunger and unnecessary food cravings, which in turn help you eat less food. This helps you maintain a healthy weight that is free of unhealthy indulgences, and more importantly – blood sugar spikes from unhealthy snacking. This process itself makes you happier, you eat less, you avoid junk food and you can lose weight.

Whole grain

There are good carbs and there are bad carbs. The good carbs help you fight sadness and depression. This is another reason why you should not fear carbohydrates.

Whole grains, in particular, relieves you from constipation and provides energy; you can’t have a hearty laugh if you’re exhausted. Selenium present in whole grains fights free radicals and boosts immunity. It is an effective tool to ward off diseases; it also relieves you from constipation, which can cause discomfort.

Honey

Honey is a sugar substitute and it is organic. Kaempferol and quercetin are two properties present in honey that improve the health of the brain as well as reduce inflammation in the brain. If you dip strawberries in honey, it works as an aphrodisiac and improves your mood. Perfect for a romantic evening!

Cheese

Yes… Cheese is fattening in large quantities and difficult to digest. Yet you cannot fight the creamy and cheesy flavors of this dairy product. You may be tempted to empty out the cheese can or generously sprinkle cheese over pizza, no doubt it tastes delicious but also make you pile on the pounds.

Therefore, portion control is your best friend when it comes to cheese consumption. But why are we mentioning this here? Because in the right quantity cheese, especially low fat cheese, can make you happy. Zinc is the core property that you need to fight depression. Your body does not produce enough zinc, so cheese is a good source. Zinc helps in cell development, improves the texture of your skin and hair, and builds your cognitive responses.

Asparagus

One of the keys to fighting depression is with folic acid. A low level of folate is linked to depression. People usually rely on pills for folate, but did you know that asparagus has high levels of folate and tryptophan?

Tryptophan produces serotonin in the brain that stabilizes moods. Therefore asparagus is a great vegetable to improve you mood as it contains both, folate and tryptophan.

Turkey

This Thanksgiving day miracle bird puts you to sleep, but did you know that besides being a good source of protein and nutrition, turkey can also make you happy? Earlier we mentioned that tryptophan present in asparagus fuels happiness and this route is a great way to fight depression. If you’re a hard core carnivore, then turkey is your source of tryptophan. It produces serotonin to balance and improve your mood.

Dark chocolate

Dark chocolate has many benefits from weight loss to spicing up your sex life. With Valentine’s Day around the corner, chocolate is the most popular gift for most couples. Pour it over fruits or nuts or drink it from a cup, remember the magic of cocoa lies in dark chocolate.

Dark chocolate is an antioxidant that improves blood and prevents premature ageing. Cocoa is a potent source of serotonin, dopamine, and phenylethylamine. Top three well-studied neurotransmitters, they help in keeping depression at bay and are associated with the feel good factor.

Again… Everything in moderation. This one’s good for your day off. Make sure you talk it over with your Genetix counselor first.

Red beans

Consuming beans without soaking or cooking the right way may cause flatulence in some people, but these are also good sources of proteins for vegetarians. To be more specific, red beans contain antioxidants far richer than berries. Amino acid in proteins and iron helps fight brain disorders. A healthy brain is a happy brain.

Salmon

Why is salmon such a popular ingredient with nutritionists? Salmon is popularly known as a rich source of Omega 3 fatty acids. Omega 3 reduces blood pressure, reduces cholesterol and reduces inflammation in the body. The fats present in salmon are good for the nervous system and the brain. Healthy fats from salmon improve the brain and keep it healthy and keep you smiling.

Beetroot

Beetroots contain several nutrients and vitamins that are responsible for fighting depression:
- Folate
- Magnesium
- Uridine

These properties help in enhancing your mood as they work as neurotransmitters.

Bananas

The next you feel depressed, eat a banana, it provides energy, helps in development of cells, and promotes the health of the nervous system. If you are irritated, angry, stressed or depressed you are low in vitamin B, and bananas are the place to get your daily dose of vitamin B.

Sweet potato

Beta-carotene and B6 are found in sweet potatoes. These two components are responsible for your mind and B6 works as a mood enhancer. B6 is used to treat those with mood disorders.

Greek yogurt

Greek yogurt is easily available in the U.S. The emergence, awareness and demand for Greek yogurt has gone up in the last one year. Greek yogurt is rich in proteins and is great as a probiotic. Opt for full fat Greek yogurt as the fats present in the curds act as brain boosters.

Grass fed beef

Organic is a word that is used often to promote good health. It is also said that consuming grass fed meat is healthier than factory bred cattle. When the cattle are grass fed, the fats are healthy and improve the mind. Experts believe that cattle that are bred naturally are healthier.

Blue potato

Lastly, this ingredient seems mythical but it is true. Blue potatoes do exist so do purple cauliflower and carrot. If you find blue potatoes you will be happy. You’ll be happy not because you found it, but blue potatoes contain antioxidant called anthocyanins that prevents inflammation of the brain. This property relieves you of stress and depression. Before we forget, it also improves your memory.

Peas

Yes fresh green peas are among the healthiest foods that contribute to a happier yiu. Peas contain high amounts of folate, a nutrient which helps body to produce serotonin. Make sure you select fresh, frozen peas rather than canned ones as they have a minimal quantity of nutrients left. Peas are very easily included in salads and various other gravies.

We hope you are happy with learning of these happy foods and we also wish you a very happy Valentines Day!

Top 10 Reasons New Year’s Resolution Diets Fail

Evy year thousands of Americans follow an unfortunate pattern. Between Thanksgiving and Christmas, they begin to gorge themselves on delicious but unhealthy holiday food. Then, come January 1, they swear off their poor eating habits in the name of better health, only to fall back into them within a few weeks or months.

The dismal success rate of these New Year’s diet resolutions is discouraging but it isn’t particularly surprising, since 80% of all dieters fail to lose weight, and one-third even gain additional weight. But the upside to these depressing statistics is that they have given researchers the impetus to find out why losing weight is so difficult. So in hopes of keeping those resolutions alive, let’s take a look at why so many well-intentioned weight loss efforts fail every January.

1. New Year’s diet cliché

New Year’s diet has become such a cliché is that willpower is often no match for all the variables that influence eating habits. According to a 2009 study published in the journal Appetite, for example, the sheer complexity of most diet schemes, Weight Watchers in this case, may be enough to discourage many people from maintaining their weight loss efforts. The researchers found that the 390 study participants were more likely to give up their diets prematurely if they were “… not able to recall or process all required information for deciding what to eat.” Higher “self-efficacy,” the belief that they could lose weight, did encourage the participants to stay on their diets, but simplicity of the diet was still a better predictor of success. The researchers also noted that environmental factors, like keeping junk food around, could subdue willpower as well.

2. Dieting to Restrict Certain Foods

A healthy diet is designed to moderate your consumption of certain foods. These foods often are unhealthy, or if consumed in excess they can pose a risk to your health. When you feel that certain foods are completely off limits to you, you are more likely to abandon a diet.

3. Being Required to Purchase Diet Products

Some diets require using commercial food products to follow the proposed diet. Keeping a supply of these products can be difficult, not to mention costly. Due to constraints on time or even low inventory of the supplier, when you have trouble purchasing these products, the diet ceases.

4. Food Fatigue

Many diets have recommendations on the types of foods you eat. While there is generally room for flexibility, you might grow tired of eating certain foods. This can lead to temptation to eat other foods, which are usually unhealthy.

5. Guilt

You might be successful on your diet for some time, but because circumstances can be unpredictable, at some point you might eat something that is not expressly a part of your diet or you might eat more than you should of a certain food. Some people believe that this is a sign of failure. Due to their guilt about overstepping a boundary in their diet, they quit. It’s important to understand balance. No one is perfect; progress can be regained as long as the mistakes are not repeated.

6. Dieting to Be Thin

Some people diet with the goal of being thin, but being thin does not necessarily mean you are healthy. If you are not following a balanced diet, you might encounter health issues that could result in having to stop the diet.

7. Diets Can Cause or Affect Certain Medical Conditions

There are certain diets that can cause or exacerbate certain medical conditions. For example, if you are following a diet that eliminates fat from your diet, you might notice a change in the feel and appearance of your skin or hair. This is because you need a certain amount of fat in your diet to keep these things healthy. In addition, if you have a skin condition such as psoriasis or eczema, eliminating the fat from your diet could make the condition worse.

8. Low on Time

Eating healthy often means cooking more and making meals at home. When you are low on time, it can be difficult to stay organized and prepare foods in advance.

9. Misunderstanding of a Diet’s Benefits

Many people eat and drink whatever they like and don’t experience any visible signs that their health is compromised. If you are one of these people and you start a particular diet or take steps to improve your diet, you might not see the benefits of the diet because you weren’t having any issues prior to that. Over time, you might not believe that the diet is necessary.

10. Some Progress Becomes Enough

You start a diet and start to see results. The key to a successful diet is implementing it and managing it over time. You might be tempted to start the diet and once you see some signs of results, you resort back to your old habits.

Studies in psychology and neuroscience like the ones done on the Genetix Program may ultimately help explain why weight loss is an insurmountable challenge for many, but a related and arguably better explanation may be that dieting itself is actually the problem. In a 2011 Nutrition Journal article, a team of researchers argued that placing the emphasis on weight loss, as opposed to overall healthfulness, sets dieters up to fail. Encouraging people to modify their diets and exercise specifically to lose weight, though successful in the short term, often leaves people no slimmer or healthier than when they started, and frustrated that they can’t reach their goals. By the way, that sounds exactly like what happens to many Americans each and every January.

There’s no doubt that permanently changing eating habits is difficult, but it is doable. There is clear evidence that people can successfully lose weight and keep it off, regardless of the psychological or genetic stumbling blocks that may be in their way. The Genetix Program key is making dieting decisions based on the available science. And it’s certainly a strategy that could save people a lot of frustration come the first of the year.

JJ Virgin, celebrity nutritionist and fitness expert, recently came out with a book called “The Virgin Diet” where she teaches dieters to avoid seven foods for seven days to lose seven pounds. While some of these foods make sense, like sugar and artificial sweeteners, others are more confusing, like soy and dairy. Here are the seven foods she recommends to avoid:

1. Soy
2. Corn
3. Gluten
4. Dairy
5. Eggs
7. Peanuts

One of our biggest questions in response to this diet is “Can dieters really stick to these restrictions over their lifetime?” This should be the most important question you ask yourself before starting any new weight loss program. It’s been said many times, and we will say it again; sustainable weight loss and health are lifestyle changes. Sure, eating twelve grapefruits a day may help you lose weight over the course of a week, but are you prepared to eat twelve grapefruits a day for the rest of your life? Even if you are, do you understand the lack of vitamins and nutrients your body would be receiving on such a diet?

With that glaring question out of the way, we’d like to give kudos to JJ on promoting the idea of an elimination diet. While some of these foods have been wrongfully villainized in the past, we do agree that these foods can cause undiagnosed sensitivities and even allergies in some people, so testing out an elimination diet could help you unlock some secrets to how your body functions best. Lactose intolerance has existed for decades, and now that further research has been done on gluten and Celiac’s Disease, the public is much more aware of food sensitivities and how they can affect your daily life (and more importantly, your weight loss efforts).

Here are some of our thoughts on each “food to avoid”:

Soy is a great protein alternative for many vegetarians, so it may be difficult to eliminate all soy products from your diet if you’ve chosen to restrict meat. Soy beans are however, one of the most genetically modified foods you can find, and are used an as additive to many processed, packaged foods, so eliminating these forms of soy is definitely in your best interest.

Corn – Our biggest problem with corn is that most people treat it like a vegetable; when their body is actually treating it like a carbohydrate (most people finally treat potatoes like the carbs that they are, but you will still find some who argue differently). It isn’t uncommon to see a Sunday dinner filled with a pot roast, mashed potatoes, corn and a dinner roll. While this was once a socially acceptable, “wholesome” meal, our more health conscious friends will point out that you’ve got a slab of high-fat red meat and three starches. Corn, when recognized as a carb, can safely be added to a low fat, calorie-restricted diet. Lightly air popped popcorn is one of the healthiest snacks for dieters, and you can even pop kernels in the microwave using a brown paper bag.

Gluten and dairy should rightfully be on this list, and we recommend testing an elimination diet with these two items.

Sugar and artificial sweeteners should always be used in extreme moderation, since they are simple carbohydrates and spike your blood sugar.

Eggs and peanuts should also be on this list, since many people can be sensitive to these two foods. While they both provide a great source of protein, both are high in fat and should be consumed in moderation to begin with. Peanut can also cause one of the most severe and deadly allergic reactions in those who are intolerant, so it makes sense that many people may be sensitive to these legumes (that’s right, they aren’t even in the nut family!) without even knowing it.

As the diet fad

world continues to churn out the newest and “best” eating styles, many dieters begin to subscribe to one belief over another. Some think the production of meat is destroying the world, is inhumane and is filling our diets with harmful hormones and antibiotics, while others base their diet around lean, organic proteins and contribute weight gain to the grains and carbohydrates in the modern world. So who is right? Could they both be right and wrong? What are the health benefits of eliminating an entire category of macronutrients from your diet, considering there are only three; proteins, carbohydrates and fats? And how are the same results achieved with almost entirely opposite methods of dieting?

First and foremost, I live by two rules when it comes to health and weight loss:

1) Each person’s body is as unique as their own finger print; different ancestors, blood types, family histories of diseases and pre-existing conditions, different food intolerances, allergies, and the list goes on and on. No one diet will work the same for any person, so it’s important to experiment with your own body and to pick a lifestyle that is sustainable for maximum health and weight maintenance.

2) Weight loss is as simple as calorie intake minus calorie output. You could eat four small McDonald’s cheeseburgers a day at 300 calories each and land yourself at 1,200 calories for the day. You will be filling your body with fats, toxins, chemicals, antibiotics, bleaches, and dyes while completely neglecting the majority of the very necessary vitamins and nutrients needed in a healthy diet, but calorie-wise you could realistically lose weight. I’ll probably say this a million times: weight and health are two completely different things.

We can get into the health benefits much more deeply in later blogs, but for the sense of focus, we’ll look mainly at the weight loss benefits of vegetarian diets versus paleo or low-carb diets. Could both diets be right?

Vegetarians

tend to look at the food industry standard of meat, which are genetically-modified corn-fed animals, who are injected with hormones and are barely thriving before going to slaughter. These meats are detrimental to any diet, be it paleo, blood type diets, or a regular low-calorie, portion control diet. Avoiding meats of all kinds will help you avoid the hormones and fillers that contribute to weight gain and health problems.

Paleo

supporters, however, look at the damaging effects of simple carbohydrates, refined sugars and overly-processed packaged foods that we use to fill our modern, American diets for taste and convenience. This includes everything from chips, candies, sodas, ice creams, fast foods, all the way to the so-called healthy, whole wheat breads, pastas, and starches that the food industry recommends for a well-rounded diet.

The truth is, both diets can contribute to a healthy, conscious lifestyle, when you take into account which foods are important to avoid. Studies have shown that our ancestors lived on a diet of about 65-75% fruits and vegetables. Any healthy vegetarian or paleo supporter will agree that filling your diet with nutrient-rich, organic fruits and veggies is beneficial to any lifestyle. Both diet enthusiasts should also recommend avoiding sugars and processed foods of any kind, like pastas, breads and packaged, junk foods.

Most vegetarians and paleo supporters also understand the effects of dairy on a diet, and how saturated fats from dairy can pile on the pounds quickly and create major problems with digestion. Most will recommend finding better sources of calcium and vitamin D in vegetables, fortified rice and soy and in various types of fish. Vegetarians should also agree that protein is an essential macronutrient that is necessary for building muscle, whether you find alternative sources or you opt for organic, hormone-free, lean animal meats. So while these two diets may seem like complete opposites, they should both be founded on the principles of high protein, nutrient-rich diets with few, if any processed foods in the picture.

It May Be Simple, But Is It Safe?

How much do you know about the processed and preserved foods you are eating

Let’s be honest, in the world we live in today processed foods may not be the most ideal, but they sure are realistic. When do Americans have time to prepare meals from fresh fruits, vegetables, and meats? Could this be the leading cause as to why we are such an obese nation? More junk food and less fruits and veggies can put you on a fast track to gaining weight. Processed foods tend to have higher sodium in order to preserve the food and make it last. Salt (sodium) is a number one contributor to cholesterol and heart problems, so are processed foods safe?

According to the International Food Information Council Foundation “processed foods” have been the subject of growing negative perceptions in terms of their nutritional value and impact on health, as well as their safety. However, there are many safe, high-quality, and nutritious processed foods, and in many cases, processing can help make our food safer and more nutritious.

Here at the Genetix Program

We know how hard it can be to always have a meal made of fresh food. We feel that if you have a balance of fresh food and the occasional processed foods for convenience then you can still lead a healthy life and lose weight. Bottom line, processed foods aren’t the worst thing in the world for you, but we should definitely practice eating them in moderation and incorporating a healthy lifestyle with exercise and fresh fruits and veggies to balance out those
occasional processed foods in our diets.

The Genetix Program has always based weight loss off of the sound principle of behavior modification. This means modifying a client’s behavior to suit the end goal; which is to help a client lose weight AND keep that weight off. And now medical research is beginning to reveal what the Genetix Program has known for quite some time.

Recent studies have indicated that overweight clients typically give up their newly learned health habits and regain 30 to 50% of the weight they lost within one year, even if they participate in a post-weight loss maintenance program.

“There’s something we’re missing in terms of what it takes to maintain our weight,” says Michaela Kiernan, an expert in behavioral weight management at the Stanford Prevention Research Center.

Kiernan is the lead author on a new study publishing in the Journal of Consulting and Clinical Psychology titled “Promoting Healthy Weight with ‘Stability Skills First.’”

Kiernan and her colleagues hypothesized that people would keep weight off better if they practiced doing so first. Their hypothesis was based on social cognitive theory – that having confidence in your ability to do something actually helps you do it.

The study

More than 260 overweight and obese females were split randomly into two groups. Both groups participated in a six-month “intervention” period that included a weight loss program and a weight maintenance program.

In the “weight loss first” group, the women participated in a 20-week behavioral weight loss program, followed by an eight-week “problem-solving” maintenance program. Their maintenance program addressed obstacles the women might face in the upcoming year.

In the “maintenance first” group, the women participated in an eight-week “stability skills” maintenance program, where they were asked not to lose any weight.

They learned how to fine-tune their eating behaviors – savoring food mindfully, for instance, or leaving small amounts on their plate – “to get away from the idea that you’re either on a diet or off a diet,” Kiernan says. That group then participated in an identical 20-week weight loss program.

The results

Both of these groups lost on average 16 pounds during the six-month program. But after 12 months, the “weight loss first” group had gained back at least 7 pounds. In comparison, the “maintenance first” group had only gained back 3 pounds.

Why?

The study focuses on two key factors for weight loss maintenance: Confidence and motivation, says Kim Gorman, weight management program director for the Anschutz Health and Wellness Center at the University of Colorado.

Asking “maintenance first” participants not to lose weight during the first eight weeks allowed them to learn important skills without fear, Gorman says.

“I say fear because so many of my folks lose a significant amount of weight and then fear a slight shift upward means the boat is sinking. I think (the study authors) contended with the emotional impacts associated with the scale … in short, they were prepared.”

Gorman was pleased to see that the “maintenance first” group didn’t lose their motivation for losing weight – evidenced by the fact that both groups dropped the same amount in six months.

Kiernan says the maintenance group may have benefited from that early energy. “Most of the time by the time they get to maintenance, they’re pooped,” she says. “This way it’s kind of a protected time to try things.”

The Genetix Program

started modifying the maintenance behavior of their clients while simultaneously allowing them to lose weight. This idea revolutionized the rate at which a client loses weight and gained confidence. The Genetix clients not only have a 95% success rate but is guaranteed to keep that weight off for life.

We’re glad the rest of the world is catching up.

Eating Eggs Helps Women Lose Weight

Good news ladies. If you want to accelerate their weight loss we have an eggcellent suggestion. According to a new study from the Rochester Centre for Obesity in America, eating eggs, particularly early in the day, will help to limit your calorie intake throughout the rest of the day, by more than 400 calories.

In the study, 30 overweight or obese women ate either an egg-based breakfast (2 eggs) or a bagel-based breakfast, containing the same amount of calories and almost identical levels of protein. The researchers recorded the women’s eating habits and found that just before lunch, the women who had eaten eggs for breakfast felt less hungry and ate a smaller lunch as a result. Better still, over the next 36 hours the group eating the egg-containing breakfast consumed, on average, 417 calories less than the bagel-eating group.

Obviously the study suggests that women who ate eggs for breakfast felt fuller for longer so that they would eat less at their next few meals. This is great news if you are trying to lose weight as it means you may find it easier to cut calories without feeling hungry. In fact, based on these results you could expect to lose an extra 4 pounds a month, simply by eating eggs for breakfast!

Eggs are packed with a variety of nutrients including protein, zinc, iron and vitamins A, D, E and B12, but contain just 85 calories each. Old advice to limit eggs to just a few each week has also been abandoned. According to the Food Standards Agency, there’s now no limit to the number of eggs you can eat in a week as part of a healthy balanced diet. If you fancy starting the day with eggs we suggest you avoid frying them and combine them with wholemeal toast and a glass of vitamin C-rich unsweetened orange juice, which will help the body make the best use of the iron in the eggs.

More studies support the growing body of research on the nutritional benefit of egg consumption including that eggs promote weight loss and aid brain and memory function. A randomized study at Louisiana State University found that overweight and obese women who consumed a breakfast of 2 eggs a day for 5 or more days a week for 8 weeks, lost 65% more weight, had an 83% greater reduction in waist circumference and reported greater improvements in energy levels that the women who consumed other foods with the same number of calories. This confirmed a study published in the Journal of the American College of Nutrition, which found an egg breakfast induced greater satiety and significantly reduced short-term food intake compared to a calorically equivalent bagel breakfast.

Eggs contain choline, which is an important and essential nutrient needed for normal functioning of all cells especially brain cells. Choline is also critical for brain and memory development in fetuses. Iowa State University recently assessed choline intake and found all Americans are deficient in choline, particularly pregnant women. The National Academy of Sciences recommends 425-550 mg choline per day for most adults. 2 eggs = 250mg choline or 50% of our daily requirement 3 oz. beef liver = 355mg 1 c brussels sprouts = 63mg 3 oz. salmon = 56 3 oz. cod = 71mg 1 c broccoli = 62mg 2 T wheat germ =22mg For the past 30 years eggs were thought to increase heart disease by raising blood cholesterol levels. Now it turns out eggs don’t raise cholesterol in most people and actually provide many important nutrients including good quality protein, folate, vitamin D, choline, zinc, iron, lutein and zeaxanthin that benefit our health.

Look at the benefits of eating eggs:

• Improve immune function
• Keep eyes healthy
• Lower cancer risk
• Lower heart disease risk
• Reduce osteoporosis

Eggs are versatile, economical and nutritious. They contribute many important nutrients to the diet: protein, iron, zinc, choline, lutein, zeaxanthin, folate and vitamin D. Eggs contain the highest biological value protein of any food. Iron and zinc are important for a healthy immune system, while choline is needed for brain development and memory. Lutein & zeaxanthin are carotenoids that prevent macular degeneration & atherosclerosis.

Folate lowers homocysteine, heart disease & cancer risk and vitamin D is needed to utilize calcium. A problem with egg consumption is the risk of salmonella poisoning. If eggs are handled & cooked properly, the bacteria are killed and the disease avoided. Much of the early egg research was flawed, and researchers found no evidence of a significant association between egg consumption and the risk of heart disease or stroke in men or women. In fact, the American Heart Association published 2 studies showing healthy men and women could eat 2 eggs a day while on a low fat diet without significantly raising blood cholesterol levels or their risk of heart disease.

Bottom line: Eat more eggs and say good by to your appetite!

First of all let me start of by saying Whey protein is a great muscle-building supplement. But as with anything you put into your body, it’s very important to know the facts about whey protein. And fortunately, you’ll find that most of the facts about whey protein make it one of the best bodybuilding supplements on the market FOR CERTAIN PEOPLE.

Fact #1: Whey protein burns fat

Perhaps the most attractive quality about whey protein is that it helps people burn fat at an accelerated rate. The reason why whey protein helps bodybuilders burn fat is because it contains high amounts of calcium. After ingesting whey protein, the calcium prevents your body from storing high amounts of fat (the body typically stores large amounts of fat on low calcium diets). In addition to preventing fat storage, the calcium also promotes a breakdown of fat thus steering your body composition towards lean muscle.

Fact #2: Whey protein helps you take advantage of an anabolic window

After a workout, your body begins changing proteins and carbohydrates into muscle instead of fat. Unfortunately, this highly anabolic state shuts down after just 2 hours of activity. Seeing as how you have such a short amount of time to take advantage of this window, you want to maximize this time. Luckily, whey protein can help you take full advantage of this time period since it’s absorbed at a rapid pace. Once the whey protein is absorbed, it aids the body in changing proteins and carbs into muscle.

Fact #3: Whey protein helps digestion

Sure having better digestion isn’t as sexy as having a lean, sculpted body, but you’ll thank whey protein later on in life when you avoid digestion problems that plague others. Lactose, which is found in whey, turns into galacto-oligosaccharides that are used by intestinal bacteria. The intestinal bacteria are then better able to break down food and help your digestive tract.

Fact #4: Whey protein does not cause kidney damage

One of the worst myths regarding whey protein is that it somehow causes damage to the kidneys. But all of the whey protein users and potential users should be happy to know that no study has proven whey to be a kidney damager. Of course, you should always be careful with how much whey protein you ingest each day since any supplement can do harm when overused. Case in point, stick to the recommended servings of whey protein when you use it.

Fact #5: Excessive amounts of whey protein can cause dehydration

While most of the facts associated with whey protein are extremely beneficial, you do need to be careful with your intake as pointed out in fact #4. Failure to stick to the guidelines on whey protein packaging can lead to dehydration. Fortunately, this isn’t as serious as heart or kidney damage in the long-term, but it’s still no fun walking around with cottonmouth because you took too much whey protein.

Fact #6: Whey protein can prevent future illnesses

Besides helping athletes build muscle and burn fat, whey protein also enables people to ward off future illnesses and medical problems. Because of the fact that whey protein stabilizes blood sugar, it is very effective at preventing diabetes. Whey protein has also been linked to preventing prostate cancer and chronic periodontal disease. Aside from the physical diseases it helps prevent, whey battles depression too since it slows the production of the hormone cortisol and helps release serotonin (this is a calming neurotransmitter).

Fact #7: Whey protein is the most powerful muscle-building protein

While lots of proteins can help you pack on muscle and live a healthy lifestyle, no protein is as effective at building muscle as whey. When tested against other proteins, whey comes out on top in terms of its ability to be absorbed by the body quickly, how it’s used by the body, and how well the body retains whey protein.
This coupled with all of the other great facts about whey protein certainly make it worth a try next time you work out.

So you can see that if you are a bodybuilder and you are using whey protein as a supplement to your resistance routine you can expect great things. However, if you are a person that is finding an easier way to lose weight, just say NO WHEY. Whey protein is not a long term solution to weight loss and weight maintenance and should not be used as such.

Talk to your Genetix Counselor to see if whey protein can be used to help supplement your diet.