Eat Fat to Lose Fat
By JG
3/21/2012 9:46:00 AM
|
|
|
I have a love affair with bacon. For a long time we were separated by dietary wisdom of the day - but no longer!
Are you still shunning delicious whole foods because of their fat content? Think twice. Pastured animal meat and fat, tropical oils, avocados, olives, nuts all contain beneficial fats that not only keep you feeling full, but can also provide health benefits AND promote fat loss. That's right. Bacon, avocados, coconut, olive oil, nuts - all beneficial from the right sources.
Science and nutrition are in constant states of flux, and new information seems to be released every day with often contradictory results, but more and more scientists are coming to the conclusion that these fats are not the cause of our weight issues, and in fact could be part of the solution.
Fat makes you feel full. By incorporating fat into your diet, you will feel less ravenous from one meal to the next. This causes you to snack less, and to eat smaller meals naturally.
Fat from pastured animals contains the perfect Omega 6:3 ratio which reduces inflammation in our system. Inflammation is at the heart of all chronic disease. The wrong fats can lead to oxidation and inflammation leading to heart, cancer, and weight related conditions, but the rights fats contain natural CLA which is actually a cancer fighting agent. If grassfed meat is not in your budget, try taking a quality fish oil supplement to increase your ratio in your favor. Also consider alternative sources such as a local farm on Craigslist or EatWild . Another grassfed resource is US Wellness Meats . I don't like to pay the high price of natural bacon at the grocery store, so I buy pork belly from Whole Foods or a local butcher and cure it myself in my fridge. Sure, it takes a week to do, but the health benefits, savings (it's only $2.99/lb) and taste are worth it!
Fat is delicious! Bacon...enough said.
Fat consumption with the right amounts of protein and carbohydrates will not make you gain weight. In fact, by consuming adequate dietary fat, you will find that you crave sweets less. By reducing sugary and processed carbohydrates, and eating adequate protein, you will release more stored body fat. Quite simply, fat doesn't make you fat, but excess carbohydrates can and do.
Fat is your body's preferred fuel source. The body converts unused glucose (from dietary carbohydrates) into stored body fat - thanks to insulin - to use as fuel later because excess glucose in your body is dangerous (diabetes is the perfect example of this). Reduce the amount of insulin and glucose in your bloodstream, and you turn your body into a fat burning machine. You brain and your muscles love to work off of fat. So let them!
What about manmade fats? Most fats that require a chemical process are inflammatory and greatly skew our Omega 6:3 ratios - this includes all vegetable oils (not olive oil which is different). Added TransFats are plain toxic and are to be avoided. Olive oil and coconut oil are preferred cooking oils. Coconut oil is unique in its Lauric Acid content, PLUS, coconut oil is highly stable even up to high temperatures so it will not oxidize over high heat like olive oil will.
I have a challenge for you... For a few weeks, try replacing your whole grain cereal (carbs), or bagel (carbs), or muffin, scone, etc and OJ (carbs) with eggs and bacon and a few strawberries. See how much weight you lose! Maybe a RightSize Smoothie with coconut milk (yummo) and a handful of macadamia nuts for an easy lunch, and a sensible dinner that avoids processed foods and vegetable oils as much as possible. I predict that you will see big changes when you switch your sugary go-to's with fatty ones.
Let me know if you try this out for yourself and how well it works for you.
Here are some resources in case you are curious:
http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/#axzz1plbZbR97
http://www.coconutresearchcenter.org/article10065.htm
http://stronglifts.com/the-4-most-popular-fat-myths-debunked/
http://articles.mercola.com/sites/articles/archive/2011/08/08/eating-fat-wont-make-you-fat-but-these-10-things-will.aspx
http://www.conquering-obesity.com/low-fat-diet.html
|
Currently rated 0 by 0 people
|
|
|
|
|
Subscribe:
Email  |
RSS 
|
|
Need a Pasta Fix?
By JG
3/9/2012 9:45:00 AM
|
|
|
We all take a slightly different journey when it comes to weight loss. It's absolutely necessary because our bodies are all individual and unique. In my house, we have been eating gluten free for the past 4 years. At first, it seemed overwhelming and restrictive. However, as more and more people started to ditch gluten from their diet, ideas and substitutes started to take the place of traditional wheat based fare.
One of my favorite foods is spaghetti with meatballs. Yum. However, a meal like this often come with instant weight gain for just about anyone but athletes, and to eat it "gluten free" means substituting the noodles with bland, "off tasting," rice based "pasta." When looking at any substitute product, it's important to consider the label. Just because a food is gluten free, does not mean that it is any better from a health standpoint. As always, we have to keep our goal in mind. If it's weight loss, carbs and calories still matter - eating gluten free does not mean de facto weight loss.
When I started to think about what I loved about this dish, it wasn't the pasta itself I was missing, but rather the convenient delivery method for the meat and sauce!
Well, dieters and wheat avoiders...rejoice! I present the Pasta Fix!
Two different styles of noodle, one vegetable. The Zucchini. If you have a vegetable peeler, you can create wider noodles as displayed on the left. Have a vegetable shredder? You can produce the thinner noodles on the right. Once you have your noodles, lightly salt them to draw out some of the moisture. After 30 minutes, you can squeeze out and drain the liquid and cook as you desire. The options are to sautee, or bake the noodles depending on your preference. I prefer the baking method. The opportunities are endless.
Toss them in butter and grated parmesan
Toss them in olive oil, shredded basil
Toss them with garlic, and olive oil, and tomato
Use them with pesto
Use them in pasta salads
Use them in any pasta dish
I think you'll fine they carry the sauces, and provide the proper texture. But even more importantly let's compare the nutritional values.
(I highly recommend learning more about the content of the food you eat here: http://nutritiondata.self.com/ which is where the below comparison data comes from)
I certainly hope you find all of this information helpful. I encourage you to look at your vegetables in a new light! How are you using vegetables in a non-traditional sense? We'd love to hear from you!
|
Currently rated 3 by 5 people
|
|
|
|
|
Subscribe:
Email |
RSS
|
|
Desk Set - Plank
By JG
2/27/2012 10:18:00 AM
|
|
|
Do you hate crunches? I do. Good news! You can work your entire core with one simple exercise that does not involve painful neck, back, and tailbone activities like sit ups and crunches. Today's Desk Set addition...the plank.
Believe it or not, the image above represents a mid level mastery of the plank position. There are ways to both decrease and increase the difficulty of this move. A simple Google Images search reveals millions of demonstrations of how this move can be modified, but for our purposes, basic is better. To master all of the levels of planking, take a look at this instructional video.
The goal is to hold the two positions (front and each side) for 90 seconds. (Trust me, 90 seconds is an eternity) When you can do this, it's time to progress in difficulty. Do this move 2-3 times a week, and you'll see a definite change in your midsection without a single crunch. We love it, because it can be done anywhere.
As always, to view all of the "no excuses" exercises in our Desk Set, check out our Pinterest board. Be sure to follow our boards for updates on recipes, exercises, promotions, and more!
|
Currently rated 0 by 0 people
|
|
|
|
|
Subscribe:
Email |
RSS
|
|
|
|
Do you like adventure? Intrigue? Do you delight in surveys and shaping the destinies of others?
Okay - well maybe that's a bit lofty. But just a bit.
What we ARE proposing is helping us with some product testing!! If you would like to be a part of this effort, here is what I need you to do TODAY! Seriously, I need this today, first come first served. Space is limited, so please follow carefully to be considered for participation. (I have to be clear - if you don't get a call, it is nothing personal, and we hope that you will stay tuned for future opportunities to participate)
1. Send me an email at jgoodner@rsize.com
2. Include Product Testing in the subject line
3. In the body of the email please include all of the following information: name, address, phone number, and the best email address to contact you
4. You must be willing to sign and fax or email back a consent form.
5. You will need to have the ability to respond to survey questions via Survey Monkey
Are you in??
|
Currently rated 0 by 0 people
|
|
|
|
|
Subscribe:
Email |
RSS
|
|
Desk Set - The Squat
By JG
2/23/2012 11:55:00 AM
|
|
|
If you've been following along with our desk set series (accumulated here on Pinterest), you're probably super excited for this next basic move the yields amazing results - the Squat.
Squats work practically every muscle in your lower body, in addition to working your core stability muscles. Add some weighted arm movements, and voila! a whole body workout.
The image below is specifically the chair squat - if you were in a gym, you might call this a bench squat. But the idea here is that if you aren't ready to progress to full squats, you can try this modified move simply using your office chair.
The squat can be modified further for even greater assistance using your doorway, a wall, or a pole. Want to see how you can progress from basic to squat master? Learn how to keep correct form and progress through these moves all in the comfort of your office, kitchen, and living room in the video below.
Let's get moving!
|
Currently rated 0 by 0 people
|
|
|
|
|
Subscribe:
Email |
RSS
|
|
|
|
Hey fans! Today is the first showing of three RightSize Health & Nutrition promotional videos, includes demos with flare.
Check them out on iwearyourshirt.com or on their YouTube Channel
Also, look for details on how to get a great discount on all RightSize products for one day only. Go to iwearyoushirt.com today.
Rightsize Health & Nutrition - the beginning of your personal journey to YOUR right size.
|
Currently rated 0 by 0 people
|
|
|
|
|
Subscribe:
Email |
RSS
|
|
|
|
If you missed my earlier post Office Exercise you probably didn't know that we are accumulating some easy to do, easy to modify routines that you can do in any amount of space and with even a few spare minutes of time.
We are blogging about them here, and linking them over to Pinterest so you can see them all assembled conveniently in one place. Once we have introduced all of the exercises, we will get REALLY fancy and start putting together WOW's (workout of the week). We will submit some, you can always submit some - we're in this together, right?
So without further ado....drumroll.....
The Push-up!! Wait!!! don't leave yet. The standard pushup is a true, full body workout. If you can do a standard pushup, well good for you - I am jealous. Feel free to do your fancy pushups.
For the rest of us, I bring you - the desk up
(Even this can be modified to a very easy Wall Press - simply stand a few feet back from the wall, feet shoulder width apart, hands on the wall directly in front of your shoulders. Bring your nose in toward the wall - and then push away.)
With the Desk Press, work your way up to a set of 20, 30, even 50 - we aren't using a lot of body weight here, so we are going for reps. Once this is totally easy for you, you can graduate to a modified knee pushup, but that will be a separate post.
For now, a combination of the standing lunge, and the desk up, will provide a full body work out, right in your cube.
|
Currently rated 0 by 0 people
|
|
|
|
|
Subscribe:
Email |
RSS
|
|
Office Exercise
By JG
1/23/2012 2:11:00 PM
|
|
|
Raise your hand if you have a hard time making time for exercise.... *this girl!!!*
You might have the whole nutrition part dialed in, and that's great!!! Most experts believe that 80% of your body composition is determined by your diet. But do you want to look okay? or FIT!!
With a toned image, you will feel better in your own skin, increase your metabolic rate, and improve your posture, flexibility, - the list goes on. I'm sure you know the benefits, you just have a hard time with execution.
So, today's "fitness desk tip" is the standing lunge which looks like this...
Place your right foot out in front of you and drop your left knee toward the floor. Raise back up and bring your right foot back to start.
(A bit shaky or weak? Your office chair or desk can provide assistance to help you find your balance. Safety and form are priority - not speed!)
Then you will simply switch this motion with your left foot and right knee.
Alternate these movements for 30 seconds to start (if you can) and increase the time.
Advanced move: add hand weights and bicep curls on the way down.
Your thighs, core, hamstrings, glutes, will tell you how much they love you with a good burning. Do not do this to the point of physical pain, and be sure you have your doctor's blessing to be participating in exercise.
Over the next few weeks, we'll be adding other "at your desk" exercise movements to develop a "desk set."
If you're on Pinterest, you'll be able to organize them and view them all here
|
Currently rated 4 by 1 person
|
|
|
|
|
Subscribe:
Email |
RSS
|
|
I resolve to...
By JG
1/3/2012 8:41:00 AM
|
|
|
I used to resolve to make fewer resolutions.
In the past, I believed that New Year's Resolutions were just setting me up for failure. A cruel reminder of all of my good intentions, dashed by my lack of willpower.
That was the old me.
I fully admit that I have joined a gym in the first week of January before. Thankfully, I stuck around past March, but many don't. What happens? For many of us, it is simply a case of unrealistic expectations. We set a goal to lose 25 pounds by February 15, and then wonder why we quickly become discouraged. For others of us, we don't set a definitive goal. We just say - "this is it! The year I will lose weight!" and we leave no benchmarks for accountability or to reward our progress.
|
 |
 |
So the point here, is to balance the two extremes. You will find that you do more with a resolution than without one. I Promise. However, we must make a goal that is measureable, and is realistic, and perhaps has a reward structure built in.
We also need to take an honest assessment of HOW we need to change and WHAT we need to change.
This year, think past the resolutions of the past. Think in new ways -
I want to look good in my old jeans
I want to run a 5k
I want to be toned - maybe a body fat % goal
I want to lose 1 real pound of fat per week
I want to drink more water
And then, write it down. Share it with a friend, blast it on Facebook, and have someone keeping you accountable to yourself.
Learn. Make a Plan. And then the fun/hard part...
DO IT.
|
These are quite honestly just general ideas to get you going. If you want to get into the specifics of selecting realistic weight loss goals, I encourage you to read this blog post from the archives.
If you need tools to help you, we have several calculators on our Tools page. Another resource that I use daily is MyFitnessPal.com (they have handy iPhone and Android apps as well. I encourage you to check out all that you can do there. And of course, we are here for you! We are happy to answer questions and provide useful tips and encouragement - reach out to us on Facebook and Twitter! Tell us what you are doing, how you are doing, and share what is working (and what isn't) with us and help someone else in the process.
Lets make 2012 the year that we meet those goals!
JG
|
Currently rated 0 by 0 people
|
|
|
|
|
Subscribe:
Email |
RSS
|
|
Pinning!!
By JG
11/22/2011 10:48:00 AM
|
|
|
 |
RightSize is now on Pinterest!
|
Well, who doesn't need one more way to stay connected? For those of you who are unfamiliar with Pinterest.com, think of it as a virtual bulletin board that allows you to organize all of the things you find online that you might have once kept in a scrap book of ideas. Or maybe the fridge is more your thing, or a drawer somewhere. Now, you can collect craft, recipe, and virtually any other ideas online and file them for later use or share them with a friend.
We thought, what better way to share recipes and exercsies, and other goodies with our RightSize community than through Pinterest! We've accumlated some great recipe links so far, but would love for you to share some of yours with us as well! So follow us won't you? We will follow you back and let the recipe swapping commence!
Take pictures of your meals and your RightSize Smoothies and share your recipes with our community. Share your before and after photos with us. We'd love to see you crossing the finish line of a 5k! The possibilities are endless!
Can't wait to Pin with you!
|
Currently rated 0 by 0 people
|
|
|
|
|
Subscribe:
Email |
RSS
|
|
|
