A study in The Journal of the American Medical Association suggested that it’s whether you stick with whatever diet you choose that makes the difference. In this study, overweight and obese adults were assigned to follow the Atkins diet, the Ornish diet, Weight Watchers, or the “Zone” diet. After one year, nearly half of the participants had dropped out of the study. But those who didn’t lost similar amounts of weight (about 5 to 7 pounds each, on average). People assigned to the Atkins and Ornish diets were more likely to drop out of the study, suggesting that many people found these plans too extreme. The Kaizen Total Wellness weight-loss program is a sensible eating approach, not too restrictive, and focuses on eating the right balance of protein, carbohydrates and fats in right-sized portions 5-6 times a day.

About Power Plate®

This article was recently seen on the internet and I thought it was appropriate since it is basically our philosophy: Some tips are obvious, but others like #9,8,7,5 and 1 are also very important.

Ever heard of Pai You Guo? Apparently it is a weight loss supplement from China that, even though recalled in the US, continues to be sold here. It contains sibutramine (Meridia), which was the subject of a recent blog and was pulled from the market due to cardiotoxicity. Looks like it has also been linked to cancer.
At Kaizen Total Wellness, we recommend weight loss the the old fashioned way: healthy eating and exercise. We do not sell any products, so we feel we are able to comment on supplements objectively.
For more information, please call 941-556-7788.Dieters May Unknowingly Buy Dangerous Weight Loss Supplements.

So what is the biggest cause of obesity? SODA? CANDY? ICE CREAM?

Have you ever given thought as to why you want/need to lose weight, quit smoking or get in better shape?  Just because a friend (or physician) reccommends this, why would you be motivated to do so?
We all want to feel better and live longer. But we still eat too much, exercise too little and continue to smoke. We also live in denial: Only OTHER people get heart disease or cancer.
When changing your lifestyle, try to think of reasons to motivate you:

- Living a more active lifestyle

- Watching your grandchildren grow up

Do you ever wonder why it is you can’t lose weight? You spend a fortune on every fad diet and supplement that comes along. You go to the gym. You even starve yourself. Did you ever think that you might be doing everything wrong? That it might not be safe or FDA approved?
At Kaizen, our philosophy is that diets do not work, never did and never will. This is why over 87% of all people who lose weight put it back on (AND MORE) within 2 years. Our nutritionists are certified by Kaizen to mix in science with common sense. We want you to eat at least 6 times a day, but 6 QUALITY meals/snacks. Hungry at night? EAT! Once you get over the “starvation is good mentality”, you will begin to see results.

The Kaizen approach to eating means no "dieting". Diets simply do not work to develop a healthy, sustainable body weight.  Diets are, by definition, temporary vs. long-term changes in eating behaviors, the only method which helps you gradually achieve your desired weight and keep it.  However, we all know that nothing is more popular in our culture than the latest fad diet. Many are dangerously restrictive or imbalanced and you should check with a dietitian or doctor before starting an extreme diet.  One of the most popular diets we have found which is not extreme, and is relatively healthy and effective for those looking for a short-term plan, is the South Beach diet.  The best part of that plan is it encourages removing refined sugar from your diet.  This should be a goal and permanent intention for anyone.   If you stick with their recommendations, you could also benefit from eating less saturated fats -- which you should avoid to help raise your 'good' cholesterol and lower your 'bad' cholesterol.   One problem with South Beach is that the first-phase menus are so restrictive they can lead to rapid weight loss, followed by relief-binge eating and rapid weight gain.  Often called yo-yo dieting, this process is very unhealthy and hard on your critical body systems.  Also this initial weight loss can be mostly water or even muscle mass.   It is much better to eat more of a variety of foods in smaller portions and thus avoid nutritional deficiencies.  Call the Kaizen Wellness Center (941-556-7788) if you would like a one-time complementary pass to attend the Kaizen Healthy Lifestyle Class, next Monday, 6 -7 p.m. at Dr. Mishner's office in Lakewood Ranch.   One of the topics will be the South Beach Diet. 

Many doctors and patients are recommending HCG for rapid weight loss.  Don’t be fooled. All this promotes is a decreased appetite and many patients only lose weight because they are starving themselves by restricting their caloric intake to 500 or less.  When the body perceives itself as starving, it will burn muscle in order to conserve fat.
There are also concerns about its safety. The following is the official FDA warning:

"HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or "normal" distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets."

During an extended period of time focused on weight loss, there will be weeks when there are more pounds lost than expected, sometimes less than expected and sometimes there are 'plateaus' where the scale just seems stuck for a while.

In Monday's Kaizen Healthy Lifestyle class we discussed how to deal with plateaus so they aren't too discouraging nor lengthy.  Again, keeping a food log is one of the best tools anyone has used which helps us not only be more mindful during the day but can provide important clues when weight loss plateaus and we aren't sure why. Class members shared that looking at the food log helped them break a plateau period by making them more conscious of portion sizes, how much water they were drinking, how frequently they were eating out at restaurants, and how much fiber they ate each day.

In addition to a high-fiber diet reducing your risk of diabetes, digestive disorders, hemorrhoids, certain cancers and heart disease, getting plenty of fiber assists with weight loss and weight maintenance.  The USFDA recommends including 20-30 grams of fiber each day.  Eating fiber adds no calories yet helps to keep you feeling full and satisfied.  When class members paid attention to getting enough fiber they found they were eating more desirable foods like fruits, vegetables and whole grains, and feeling satisfied. They decreased overeating and junk food snacking.

Resveratrol is a type of natural phenol produced by plants when under attack. It is found in grapes, for example, and new studies suggest that it has antioxidant properties. This is one of the many reasons drinking red wine is supposed to be good for one's health.

A new study says that Resveratrol can even help reduce body fat. These are all great claims, but does this really prevent disease? We don't know yet as there is no proof. We do not recommend buying resveratrol supplements at this time. Why not just eat grapes? They are cheaper and taste great.

Monday's Kaizen Healthy Lifestyle class involved everyone in reviewing common food choices and identifying at least one nutritionally superior alternate.  The alternate had to be similar and tasty...no sense pretending you would just as soon eat cottage cheese as vanilla ice cream.  Many pairs were discussed - one item to Choose, one item to Lose.  For example, when looking at sugar content, their is no contest between orange Crystal Lite (choose) and carton orange juice (lose).  Significantly lower in sugar and calories are Emerald's Cocoa Roasted Almonds vs. peanut M & Ms.   Lose a lot of saturated fat by choosing olive oil over butter. Lose a ton of sodium by choosing low-sodium chicken broth over bouillion cubes.  Add fiber and a healthier carb by choosing rolled oats instead of bread crumbs in your recipes calling for filler.   You may have seen the book series 'Eat This - Not That', which is the same concept.  The problem with those books is they are NOT presenting a truly healthy choice with each 'Eat This' recommendation. They are simply saying one of the pair is better than the other... but it is often the lesser of two evils.  The Kaizen Healthy Lifestlye class is much more discerning.  Handouts from the 'Choose It-Lose It' class will be free to visitors at the upcoming Love Your Life Health Expo March 26 at Kaizen Total Wellness center in Lakewood Ranch.

Another celebrity devotee of the Power Plate, a acceleration training device we use here at Kaizen Total Wellness, is Kelly Osbourne. She shows off a svelte new figure on the cover of Shape Magazine last month and goes on to describe in the article how she lost 50 pounds and is keeping it off.

Her trainer at Blue Clay Fitness in Los Angeles, Sarah Hagaman, says “to prevent boredom and target many muscles at once, we do a variety of strength moves on a Power Plate and Bosu,” says Sarah. “Mixing in cardio between sets keeps the calorie burn high.” The result is a firming-and-burning hour that has turned Kelly into a slim, sculpted, and self-assured star. Follow her plan and start loving what you see in the mirror. We can help!

Healthy Substitutions was the nutrition topic discussed in Monday's Healthy Lifestyle class. The Kaizen approach is not about deprivation, it is about making choices that will help you get your optimum nutritional value out of each calorie.

Smart substitutions are ones that provide more 'good stuff' like fiber and vitamins and less 'bad stuff' like saturated fats and sugar. The smartest substitutions do this without making you feel you are missing out on anything, like flavor, texture, or sense of fullness.

Here are some of my favorite substitutions. Please share yours with me!   

Another client testimonial!