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Thriving – not just surviving the Holidays! (part 2 – Shopping)

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Thriving – not just surviving the Holidays!

Part 1- Shopping!
holiday-shopping-MedifastWhen going to the Mall:

  • Dress Comfortably
  • Remember your Program meal replacements
  • Don’t go hungry
  • Stay Hydrated! Bring a bottled water
  • Pack some Pep with the Calorie Burn Infusers and/or Antioxidant Infusers
  • Bring along sugar-free chewing gum, cut up celery sticks or another snack option.
  • Keep your mouth busy and chew away frustration without hindering your weight loss efforts.
  • Wear a pedometer and keep track of your steps
  • Exercise while waiting in line. Ex: Calf raises (I’d love to know those of you that take me up on this 🙂
  • Mall food courts can have healthy options, but the question is… WHAT food should you choose?
  • Go Green (as in Lean and Green): Follow the parameters of the Lean and Green meal as closely as possible by focusing on grilled, broiled, baked or steamed protein and non-starchy vegetables. Condiments: Choose lower calorie options such as: Yellow mustard (1 tablespoon or 3 packets = 1 condiment option and) contains just 9 calories and 1 gram carbohydrate. Avoid those that are piled high with high fat meats and cheeses or that have a lot of extras such as croutons, crispy noodles, and/or high calorie dressings.
  • Drink plenty of water as well as other zero-calorie beverages (such as diet soda, or unsweetened iced tea).
  • Just say “no thank you.”  Avoid the food court.

Remember, that weight loss is a journey. If you slip up with an occasional treat, this will not ruin your chances of long term weight-management success. Keep a positive attitude, this goes a long way. Develop a plan, write down your feelings, goals and your barriers. Read it from time to time. This may be just what you need to get you through the season.

Thriving – not just surviving the Holidays! (part 1)

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Thriving – not just surviving the Holidays!

Part 1- Parties!


thanksgiving-Staying-Healthy-Take-Shape-For-Life-MedifastRemember, that you have worked hard, whether it has been all year long, just a few months or maybe you just made the commitment for optimal health. You want to be able to survive the next 2 months’ social engagements and gift giving season (no matter what you celebrate) to help you keep moving towards your weight loss goals.
This is a great time of the year, it is important to focus on the reason for gathering, and that is to spend time with loved ones, family and friends. Many social gatherings are centered around food. This can be frustrating, scary and extremely tempting when attending a party or celebration.
Here are a few tips you can use when you are attending parties and giving gifts:

  • Don’t go hungry-try eating a Program meal or part of your Lean and Green prior to arriving at the party. This will help curb your appetite.
  • If you are invited to a party, which happens to be a potluck, this is a great opportunity to bring a healthy choice, that also fits with your program
  • When you arrive at the party-and you want to partake or try food, use the smallest plate with healthy choices.
  • Be mindful of your Healthy Choices, fresh vegetables, lean proteins and salad.
  • Limit or skip foods that are high in calories and low in nutritional value.
  • What happens when you are the host/hostess?? There are many tempting opportunities to “graze” when packing up leftovers. Divide leftover’s into Lean & Green meals. Allow someone else to pack up the leftovers and you offer to wash the dishes.
  • Develop a Plan of Action for Surviving an Event: Identify your personal barriers and strategy, write it down.  Plans make the difference!
  • Take time for yourself!! This is a very busy time to the year for people, take time to exercise and keep your body moving. Just taking a walk can give you that alone time you need to get your body moving and regroup.
  • In advance ask your family and friends to forgo food gifts. Examples: wine, cheese, candies. You may say this year, let’s get together and start focusing on relationships instead of the food we eat.

Thriving – not just surviving the Holidays!


Considering Bariatric Surgery? Bill’s Story (part 4)

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Considering Bariatric Surgery?  Bill’s Story (part 4)



Bariatric-Surgery-vitela-Health-Bodpod-Vancouver-MedifastMy hope is that anyone considering bariatric or lap band surgery will seriously consider what I have been through and the success that I have had.  My first year I lost 250 lbs. — half of my body was burned.  I am different – seen differently by others.  I act differently – making better decisions about my life and my health.  I have two years under my belt of healthy eating and have thus far lost 265 lbs.  I still have a bit to go but was intent on maintaining and not losing.  I have proved that I can do this.  I can be healthy, I can live a fruitful life and I can embrace life!

As I said in my last blog, I am currently pursuing health coaching so that I can pay it forward.  There are others out there that can identify with me.  They feel at a dead end and without the ability to change their health, their outlook, or their life.  I want to shout out – I can help!

If you know of someone – or if you are that person who needs to be healthy and lose lots of fat please give me a call.  I really can help.  I really do understand.  I am not one of those people who say they can understand because they have lost 50 or 60 lbs.  I have lost 265 and counting – and have kept it off for 2 years!  I really do understand!  Give me a call: Bill 360-771-0172

Considering Bariatric Surgery? Bill’s Story (part 3)

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Considering Bariatric Surgery?  Bill’s Story (part 3)



Bariatric-Surgery-vitela-Health-Bodpod-VancouverI just cannot say how very important this time was to me.  I could eat in a restaurant.  Inside a restaurant – in a booth! I could walk the few steps to my work without having to stop several times because I was winded.  Understand I was still large – VERY large but for the first time I had hope!  Every day seemed to bring a new landmark.  People talk about belt notches cinching up – for me it was actually wearing a belt!

People were beginning to notice after the second month.  I was getting high fives and kudos right and left.  I can tell you that this did a lot for me at this time.  It was difficult to receive but my friends love me and they loved seeing me get healthy.

It was amazing that even thought I still had lots of weight to lose – my numbers were coming into healthy levels.  My blood sugars were normal quickly as I wrote last time but all my blood levels were coming into a normal range.

I was so excited, happy, blessed.  My whole life was turning around.  My relationships were blooming, my family was supportive.  People were not worried that I would die tomorrow.  I continued to lose and bariatric surgery became a joke!  Why would anyone do that when this plan is available?  It may not work for everyone but it is so healthy and life giving it should be tried first!  As I said before the plan is used by post bariatric patients as it is so nutritionally dense – why not try it before!!

I began to think about coaching myself – paying it forward.  I can so identify with being morbidly obese!  I wanted to be a Certified Health Coach as well!

Considering Bariatric Surgery? Bill’s Story (part 2)

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Considering Bariatric Surgery?  Bill’s Story (part 2)



Bariatric-Surgery-Alternative-MedifastSo I told my Certified Health Coach that I would try it for a month and see if I could do it.  I was pretty sure that I could do it – but that it would not work.  The plan is simple. I got to eat 6 times a day…sounds good.  The food was packed with nutrition and balance.  OK – I was a fast food fan – that way I did not need to get out of my vehicle and did not need to cook for myself.  This plan the food was easy, quick and I was assured balanced and nutritious.

I went to the doctor before I started the plan and she was just happy that I was doing something!  She had heard about the plan as it had been developed by doctors (there is even a plan in this program to feed bariatric patients as the food is nutrient dense as this post surgery requires).  My weight was 513 and my A1C was 10.1 and blood sugar 342; actually all my numbers were terrible.  She was sad as she shook her head at how poor her patient was doing.  She painted a bleak picture – but then I was used to that.

So I plunged in!  The first three days were just like my Certified Health Coaches described – difficult!  It takes three days to get your body into a fat burning state.  I was determined to give it all I had in me for the first month – I had promised!  Day four was like the sun bursting through!  I had energy was sleeping better and not hungry!  Are you KIDDING me – no hungry!  It was amazing!  So after the first week I shred 19 lbs.  That put me under 500 and I was on my way!

It wasn’t long before I was on autopilot as far as eating.  I was eating to fuel not eating to hide or to console myself.  Now at my morbidly obese frame I was still morbidly obese even though I had lost 19 lbs.  That amount was a drop in the bucket in my sea of fat.

After my first month I lost 50 lbs and I was hooked!  My A1C went to 5.1  and my blood sugars were 111 in normal range.  My doctor certified me non diabetic!  Seriously!?  I am pursuing health!

Considering Bariatric Surgery? Bill’s Story (part 1)

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Considering Bariatric Surgery?  Bill’s Story (part 1)



Lose weight nowMy name is Bill and I used to weigh over 500 lbs.  That is one weighty sentence!   With it comes crashing in on me the rejection the problems, the isolation, the loss of relationships and just plain pain.

I honestly thought that my life was destined to remain the same.  I had given up.  I saw no way out and though I had thought about bariatric or lap band surgery I thought that was not an option as I had no inkling of how to pay for the procedure and was not fond of this intrusion and surgical pain into my body.  I thought that as I had not been successful in any other thing as far as my body was concerned – that this would be more of the same.  Plus I had read about people eating through the reduction to come to the same place in their lives — just as much weight to lose and just as many problems.  I had also read about severe health problems resulting from bariatric surgery sometimes causing death!

I had a friend who I watched quickly and safely lose over 50 lbs in a short time.  I was interested but not convinced – after all 50 lbs was really a drop in the bucket for me.  I decided to talk it over with his certified health coach.

If you are reading this and you are morbidly obese you know the problems I had in life at an everyday level.  If I went to a friend’s home I was not assured that I would be able to sit.  Could I sit without breaking his furniture?  Not all furniture can hold 500 lbs!  Can I go to the bathroom?  Are there stairs? Can I get there – I could fit into my van but there were not many cars that could hold me.   I was at a point that all of these would look to me like an insurmountable obstacle.  It is amazing how many times people would suggest bariatric surgery as if it were not the serious major surgery that it is!

After talking to my Certified Health Coach I decided to give this plan a try.  I first got into a BodPod machine – a gold standard in determining a person’s fat to lean to within 1.6 ounces!  You must understand – I measured NOTHING in ounces.  So I went – not super excited to get bad news….how could it be good?

After the easy short series of tests I got the results.  Some of the results were good!  I found that I had over 200 lbs. of lean muscle mass and that was VERY good.  Of course I did – my coaches assured me – I constantly weight lift!  I laughed with them as I saw the truth – this weight that I had been carrying around was developing muscle.  The remaining fat would still kill me if it was not shred but I DID have lots of muscle.  No one had EVER told me that!

I decided to try the plan for one month.  That was the trial I would give it we would see.

Type II Diabetes is DANGEROUS!

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Type II Diabetes is DANGEROUS!


Diabetes-weight-loss-over-fatWhy would I say such a thing?  I do not have Type II Diabetes nor am I a doctor but I am finding a large portion of the population either diabetic or pre-diabetic.  What is happening???  With the obesity numbers rising and the health of our nation plummeting we have found ourselves to be desensitized to the plight of real disease – simply because it is more prevalent.

Fact:  Diabetes is the #7 killer in the US and it is PREVENTABLE!!  Why would we subject ourselves to a killer disease?  I have met so many with type II diabetes that regulate their “health” by injections of insulin.  They reason that they may eat what they like with a little help from their needle!  That does regulate the sugars in their blood but it still is VERY detrimental to health.  Health that is a gift, health that is available, health that could be theirs if the detrimental fat was not part of their life and body!

Fact:  Diabetes causes kidney failure, heart disease and blindness.  So let’s say that you do not die from a heart attack – you simply lose your ability to see the sunset, or your sweet family’s faces?  Again we are talking about a PREVENTABLE disease!

One of the joys of my life is getting people off of their diabetic medicines.  Our eating plan is so balanced that I find blood sugars come into balance as does cholesterol and blood pressure in my clients!  How exciting is that!  This is what I love more than anything else – getting people healthy!

I have had many clients whose doctors have removed medications from their daily regime simply because they are healthy and have no need for them.  Exciting!  Wonderful!  Totally doable!  With the BodPod we can see not just weight loss but the KIND of weight that it is.  We can show you the loss of fat and the building of lean muscle mass.  In this journey you not only see what is happening to your body – you FEEL the joys of health!

Join me!  Get healthy!

Food Intake More important than Exercise in Losing Weight

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Food Intake More important than Exercise in Losing Weight

KiwiIn my business I often hear – “well I am just going to exercise…”

The truth is that I know for a fact that I can help a person shred fat faster with an eating plan than they ever could in the gym.  I know this and many times potential clients will agree with me.  So why do we hang on to the stereotypical idea that all we need is to become gym rats?

All of us who have frequented gyms (and I will tell you that I love working out at a gym) – all of us have seen those people who are always there and look exactly the same today as they did 3 years ago – paunch and all!  So what is the answer?  There is a new study done with the Hadza tribe that would indicate that exercise is not the key.  What we eat – when we eat it – and how much we eat is the dominant factor.

We do not want to hear that!  We want to have the decadent chocolate cake (the large piece please) and then just determine that we will “work it off” at the gym.  Nothing could be further from the truth.

The truth is that I can (and do) help people lose an average of 20 lbs a month.  That would be 20 lbs of FAT.  I can prove that with BodPod tests.  Even if you are not in an area where you can test in my pod I can still help you lose that sort of weight.  It is just science.  We have proved it for years.  My client base proves it – and now that Hadza tribe proves it.  http://well.blogs.nytimes.com/2012/08/01/dieting-vs-exercise-for-weight-loss/

Food is made for fuel – and pleasure.  When we take in too much fuel the pleasure is gone – the health problems mount.