Can't Out Exercise A Bad Diet!

 YOU CAN'T OUT EXERCISE A BAD DIET!

A phrase commonly heard in relation to weight loss is “Calories in vs. Calories Out”. It was once thought that as long as you burn more calories than you consume that you will lose weight. Once upon a time that may have been true but thanks to the processing of foods, food chemicals, skipping meals and larger portion sizes this isn’t always the case. What you put into your body and when you put it into your body is just as important as how much you put into your body! 

Over the past 8 years I have assisted over 1000 clients with their weight management efforts. I have worked with middle schoolers all the way to senior citizens, multiple different nationalities, genders & body types. Weight loss for EVERYONE is different! I have had women participate in my classes who worked out twice as hard, made more dietary changes, were the same age, nationality & body type as another participant who barely broke a sweat, ate what they wanted and still lost more weight! It is unfair but its life!

So, if the theory that calories in vs. calories out was true than those clients who worked harder should have had the better results! Right?

Truth is all of our bodies are different and all of our bodily needs are different so now the question is how do we know what we need???

It’s simple really? LISTEN TO YOUR BODY!!!!

Think of your body as if it were a car. When all of your fluid levels are filled, you’re feeding your car premium gas, and its getting regular maintenance it runs smooth! When your fluid levels get low, or you leave it sitting too long, put in cheap watered down gas then it doesn’t run as smooth. As the driver you can feel the difference right? Then what comes next: the lights come on: check engine, oil light, gas light, etc. these are the warning signs right before the car breaks down! The same thing goes for your body: as long as you are feeding it throughout the day (5-6 small meals) then you are full, feed your body organic nutrient dense whole foods (premium gas) and exercise (regular maintenance) then your body will be in optimum condition. When you don’t do these things than the lights come on: obesity, diabetes, stomach aches, joint problems, etc. before you shut down!

Your body knows exactly what it needs so that you don’t even have to count calories. Counting calories can be exhausting! Your body has a set point weight which is best for you. Everyone doesn’t have to be a size 2 to be healthy. If you feed your body enough nutrients than it will naturally return to its set point.  My set point weight is between 125-130lbs. When I eat a well balanced diet I maintain between 125-130lbs. When I cut up like I have this summer: drinking multiple times a week and eating out multiple times a week I have maintained 138lbs. Even though my exercise regimen actually increased from instructing 4 classes a week to instructing 7 classes a week. I still gained weight!

So if we’re not county calories how will we know when we are feeding our body enough? Once again, listen to your body! Hunger is a sign your body is not getting enough nutrients if you are eating nutrient dense meals multiple times a day you won’t ever get hungry! On the flip side if you are feeding your body sugar laden, chemically processed, man- made foods than your body is not going to get the nutrients that it needs.  One of the main reasons we overeat is because we’re not getting enough nutrients from our foods.

Focus on these few factors and you WILL lose weight, body fat, feel more energized, and most importantly be HEALTHY!

1.       Feed Your Body: Food is energy! Taste is just a bonus! The purpose of food is to give us the energy we need to maintain & the nutrients we need to survive. If you do not adequately feed the body (for example, skipping meals or consume very low calorie diets of 1200 calories or less daily) than instead of burning calories throughout the day your body will hold on to most of the calories storing them as fat for energy. You should consume 4-6 small meals a day. This will boost your metabolism, burn more fat throughout the day, and give your body the nutrients it needs to fight off illness.

2.       Alkalize Your Body: Alkalize your body refers to shifting the pH of your body. When you eat a lot of processed foods, sugars, meat, and other acid forming foods you must balance them out with more alkaline forming foods such as green vegetables & fruit.

The body has a hard time handling high levels of acid. It may store acid in fat cells making a person over-weight, it may line the walls of your arteries with cholesterol which leads to heart problems, or it may leach calcium out of your bones to neutralize the acid. Since, body fat is there to protect your organs from toxicity.  Some people will find that they will lose weight on a more Alkaline Diet mainly due to the system being flushed out better from drinking lemon water and alkaline foods as we rid our bodies of excess acids.

3.       Avoid Chemicals in Food: Chemicals in foods such as Aspartame (artificial sweetener), High Fructose Corn Syrup, Food Dyes, Preservatives, Additives, Olestra (a fake fat commonly found in fat free products), Nitrites & Nitrates, Trans fats, etc. all have ill effects on the body. First, many of these chemicals cannot be properly digested in the body so they stick around in our colon and create several problems. They cause hormonal imbalances which lead to weight gain, they are cancerous, create blood sugar issues which also cause us to overeat, and so much more. It is best to go Organic as much as possible. I have had clients not make any changes to their exercise program but simply switched to an organic diet and the weight fell off!!!!

4.       Serving Sizes: The body can only properly digest about 400-600calories per meal. When we consume these large meals containing 1000+ calories the body has no choice but to store it as fat. Some of the undigested food will linger in your stomach causing stomach pains, due to the lack of fiber & water in some meals some of the food will stay in the colon for days, weeks or longer creating what I like to call “swollen colon syndrome” or a “pot belly”.  Instead split that meal in two so your body can take the nutrients that it needs from it and eliminate the rest!

5.       Supplements: The same way “Calories In vs. Calories Out” was based on the old days so is the common misconception that you can get all the nutrients you need from your diet. This may have been true in the 50’s but in 2012 its better safe than sorry. Even when you go Organic, choose only the “Healthy” brands, eat fruits & veggies unless you’re farming everything yourself you can never be 100% sure what is going into your foods. There was a rumor (or maybe the truth) a few months ago that Kashi (one of my favorite brands) was genetically modifying the soy in its products. Truth is you don’t know who to trust! So I like to think of my Multivitamin as my insurance policy. If I’m not getting all of the nutrients I need from my diet hopefully I’m making it up with my multivitamins. 

    

      Warning: Dietary supplements are not a very well regulated industry so for the best on the market visit www.VitaBarOnline.com (All supplements from the site are All Natural, Mostly Organic & Approved by me!)

     This all can be a lot to take in! I KNOW!

     You probably heard of some terms & chemicals in your food that you never heard of or thought to look for, right?

      The Food Industry counts on you not knowing about these dangers and they hop on the new “health kick” by plastering things such as “Fat Free”, “0 Trans Fat”, “Whole Wheat”, “High Fiber”, “Low Sodium” and “Sugar Free” all over the boxes but unless you know how to read your nutrition labels for yourself you could be eating all of the dangerous & fattening chemicals listed above.                       

      

      So I am going to help you even further!

      

      First, I’m offering a FREE Teleseminar:

FREE TELE- CLASS:
TAKE CHARGE OF YOUR HEALTH!
w/ Fitness & Fat Loss Expert Killa Candise

Wednesday, September 5, 2012 at 7:00pm

Listen in while you're in the gym, at home, in the car, or at work!

                 

              All the Tools You Need to Become Sexier, Healthier You

  

             * Stress Management

             * Healthy Eating on a Budget

            * Make Time for Your Health- Tips for Scheduling Meals

            * Take Charge of Your Nutrition- Cleansing & Calories

            * General Guidelines for Weight Loss

            * Food Combining Principles

            *  Reading Nutrition Labels

            * Supplements 

*          * AND... The #1 FAT BLASTING SECRET USED BY CELEBRITIES

REGISTER NOW:

EMAIL YOUR NAME, NUMBER EMAIL ADDRESS &MAILING ADDRESS TO ADMIN@TOTALWELLNESSDC.COM!

SPECIAL BONUS FOR THE FIRST 20 PPL TO REGISTER

Second, I know many of you don’t have the time to stay in the grocery store for hours reading every label, putting together your own meal plan or preparing your lunches plus snacks every morning so I have crafted several new Nutrition Programs including:

Goal Setting, Grocery Delivery, Guided Grocery Shopping, Personalized Meal Plans, Basic Meal Preparation, Kitchen/Pantry Clean out, Made for You Healthy Lunch Boxes, Save $$$ using Discounts & Deals on Recipe Ingredients and more!

CLICK HERE:

 NEW NUTRITION PROGRAMS

FOR MORE INFORMATION

IPAD COMPETITION

Hey TW Family,

I just measured it, and I was surprised to find out that
it's just over 9 inches long!

That's right... the iPad 2 I bought today is 9.5
inches long - AND I want you to have it.

I'm having a little contest between now and June 15^th where you can end up winning an iPad2, you'll lose weight & you’ll be encouraging your friends & family to do the same.

IPAD COMPETITION:

Here's how the contest works...

- The contest runs between now and June 16th.

- The iPad2 winner will be announced Tuesday, June 19^, 2012.

- When you sign up for Flat Belly Boot Camp, Online Personal Training, Nutrition Counseling or Personal Training between now & Monday, June 4, 2012 you qualify to win the iPad2.

- Once you get registered, I want you bring your friends & family along. In an effort to reach more members of our community I want you to send as many email addresses of friends & family who may benefit from Total Wellness classes, services, products & informative newsletter to admin@totalwellnessdc.com. (That means no emails that bounce back or are not accepted. I DO NOT SPAM!)

- Each email address equals= 1 point, Each referral who orders any products= 3 points, Bring a friend to class= 5 points. If referral (friend) registers for class= 10 points. The participant with the most points on June 16^th will win the Ipad 2.

-

- CHECK KILLACANDISE.BLOGSPOT.COM FOR STANDINGS

-

- Additional Prizes will be given to EVERY participant. So everyone is a winner ;-)

On June 16th I will tally the scores and pick the winner, and send the winner (hopefully you)
the new iPad2.

** *Choose your class, product or service at www.TotalWellnessDC.com includes Flat Belly Boot Camp, online personal training at www.KillaCandiseWorkouts.com, Personal Training, and Nutrition Counseling.***

CLIENT	POINTS
SHEVONNA JOHNSON	10
KEISHA MILLER	10
MARY WITHERSPOON	13
JANET SPOON	15
ANGELA ELUM-BROOKS	8
TIYANNA BROOKS	21
TAWANDA CARTER	16
ATHERINE JACKSON	10
JAAANICE TURNER	5
SHIRLEY SIZEMORE	5

AND THE WINNER OF THE IPAD 2 IS.....

 

TIYANNA BROOKS!!!!!

 

CONGRATULATIONS!!!!!!

 

AND TO OUR 2ND PLACE WINNER MS. TAWANDA CARTER YOU WIN 1 MONTH FREE OF FLAT BELLY BOOT CAMP

 

AND TO OUR 3RD PLACE WINNER MS. JANET SPOON A $20 GIFT CARD TO SUBWAY!!!!

 

THANK YOU LADIES SOO MUCH FOR YOUR PARTICIPATION & SUPPORT!!!!

 

 

10 REASONS YOU'RE NOT LOSING WEIGHT

Do you work out regularly and eat pretty healthy yet you can’t seem to lose any weight? Or maybe you lose weight but not body fat. Well believe it or not there is more to managing weight than calories in vs. calories out. Here are some helpful tips to help you shed that extra weight.

1.  Do Cardio on an Empty Stomach: Most people do cardio at the beginning of their workout in order to warm up. Although you can definitely use cardio as a warm up you should do your full cardiovascular workout either first thing in the morning on an empty stomach or after your strength training workout. The reason: Your body will burn fat deposits for energy since there is no carbs (glycogen) stored yet. Just make sure the workout isn’t more than 20-30 minutes so you don’t lose any muscle mass.

2.  Strength Training & Sleep are a Must! Although cardio does help and is needed to lose fat strength training is equally important. I know a lot of folks especially women who do cardio everyday: spin class, cardio sculpt, run on treadmills & ellipticals yet still don’t lose any weight. You need strength training in order to shape, tone & build the muscles that increase your metabolism. "You don't grow in the gym, you grow out of the gym." Sleep also plays a huge role in weight loss. It's not just recovery but it's when your muscles repair themselves. This will in turn increase your metabolism and the amount of calories you burn throughout the day & in your sleep.

3.  Don’t overstress the body! When you overdue the gym (ex. cardio for bouts of 50 minutes or more) you will begin to lose muscle instead of fat. Muscles increases your metabolism and is needed in order to burn fat so if you lose muscle you won’t burn fat. Secondly, continued stress leads to excess cortisol production. Cortisol is a hormone involved in the body’s response to stress. It increases blood sugar levels, increases blood pressure, and suppresses the immune system. The excess of blood sugar (glucose) is typically converted into fat and ends up stored as fat in the body.

4.  Say No to Diet Products:  this includes diet sodas, gum, and more. Diet products usually contain aspartame which is an artificial sweetener (ex. "Nutrasweet) it is over 200 times sweeter than sugar. It is a deadly poison that actually contributes to weight gain by causing carbohydrate cravings and the body to hold on to fat.

5.  Food Allergies: Food Allergies cause digestive problems, health problems & contribute to weight gain. It causes water retention and water weight gain because the body attempts to dilute the poison entering the system while the fat cells expand to offer protection from foreign invaders. People with allergies lug around toxins, water and fat cell buffers.

6.  Contaminated Meat: You really are what you eat! The chemicals that are given to animals that we eat; we also consume the chemicals.  The growth hormones used to fatten cows up & produce more milk are making us larger as well. Some cows are even given cement dust just to make weight before being sold. Go Organic!!!!

7.  Food Chemical and Processed:  Chemicals found in processed food and commercially grown fruits, vegetables, and meat could also interfere with weight loss and contribute to obesity. The fact is, our bodies cannot utilize, digest or properly eliminate such toxic chemical compounds.  Chemicals get absorbed for an indefinite period of time, impending digestion and adding extra pounds to our weight.

8.  Candida: (aka yeast) can have an unpredictable effect on our metabolism. When the metabolism is unstable, people unfortunately tend to gain weight rather than lose it. Candida can also cause tremendous cravings for sugar and refined carbohydrates- that’s what it feeds on.

9.  Toxic and Impacted Colon: The average healthy colon weighs about 5lbs. but most of us carry around 10-25 pounds of fecal matter. When we don’t eliminate as much as we take in then it creates a hard shell, which gets thicker and thicker throughout the years.

10. Medications: Certain medications can contribute to weight gain and put a damper of weight loss attempts. Some of the worst offenders are: birth control pills, anti-depressents, tranquilizers, hormones such as estrogen & steroids and ant- arthritic medications.

VISIT www.KillaCandiseWorkouts.com  for Online Personal Training 

& Weight Management Programs

HEALTHY EATING ON A BUDGET

DON’T LET TIME OR MONEY GET IN YOUR WAY OF HEALTHY LIVING

Most Americans live very hectic lives that can make it pretty hard to eat healthily. Working long hours, picking the kids up from school, taking them to practice, church meetings, family plans, etc. We live life in the fast lane, on the go so that’s how we eat “fast”. Why do you think fast food is so popular?

Now, as if it wasn’t difficult enough to make time to eat healthy now in this economy we have to worry about finances. Dollar Menus and $5 Value Meals sound like good deals but are they really??? I too fell victim to the dollar menu hype but then I realized I wasn’t really saving any money I was just gaining weight. Now with a little planning I’m actually eating right and saving money. Here are a few tips to help guide you:

1. Contrary to popular belief buying Organic is not super expensive. You can find organic products in your local health food stores. Safeway has an Organic Brand named O that cost about the same and in some cases are even less expensive than name brands and Giants has Nature’s Promise which is almost ALWAYS on sale.

2. Choose whole grains, beans, legumes and other fibrous food. When you eat foods high in fiber you’ll fill up faster and eat less therefore your meals will last longer. Saving you $$$ If you eat a bunch of junk food you end up hungry and have to buy more food.

3. Shop wisely. Stock up on sale items & buy your most eaten items in bulk. Buying store brand is also a good way to save a few dollars.

4. Believe it or not a home cooked meal is actually cheaper than fast food even the infamous “dollar menu”. A quick meal such as Spaghetti can be made in 20 minutes for less than $13.00. 1 box Safeway Organics whole grain pasta $1.89, 1.3lbs of Shadybrook Farms Ground Turkey 93% Lean is $4.49, Organic Spaghetti Sauce is $3.50, and a bag of Organic Frozen Veggies $3.00. Total Meal cost $12.88 for 8 or more plates. You can feed the family and still have leftovers for the week.  If you were to take that $12.88 to McDonalds you could opt for 2 value meals or 4 meals if you chose dollar menu items only. That’s less than half of the servings you would have if you cooked. Not to mention less nutrients and way more calories, sodium, and cholesterol.

5. Timing is everything! If you don’t have a lot of time to cook whenever you have some downtime cooks multiple meals at once so you have leftovers through the week.

6. Another problem my clients have is eating throughout the day. You have to constantly feed your body for energy and nutrients. When you skip meals your body goes into starvation mode and holds on to as many calories as it can to reserve for energy later. Also, when you skip meals you are more likely to overeat once you do eat. This soar in blood sugar can cause diabetes and weight gain. Pack your lunch including snacks: your lunch can be that left over spaghetti. Your snack can be fruit, Stoneyfield Organic Yogurt ($1.00 each), or even Nature’s Valley Bars $2.99 a box (it’s cheaper to buy the box than the individual bars)

7. Frozen Dinners are cheap & quick. Make sure that whatever frozen dinners you choose the daily value is less than 20% in sodium, cholesterol & fat. Healthy Choice, Lean Cuisine, Organics by Safeway, Morning Star and Kashi are good choices. If they are not filling enough add nuts, an additional vegetable or beans as a side.

8. Plan your meals around foods that you already have. For example, if you have a can of beans at home don’t go out and buy ground turkey for the night. Cook a quick beans & rice dish. You always want to make sure you use what you have before they expire. Throwing away food is like throwing away money.

9. If fresh veggies and fruits cost too much frozen is the next best option. It is cheap and doesn’t lose as much of its nutritional value or add as much sodium as canned veggies & fruit.

10. Prepare for the grocery store: First make sure that you eat before you go to the store. When you go to the grocery store hungry “everything looks good”. You’re more likely to buy foods on impulse. You also need to make sure you have a list ready. Check out the weekly specials and plan accordingly.

For Health, Fitness, & Weight Management programs please visit: 

www.TotalWellnessDC.com   

For Daily Fitness & Nutrition Tips & Specials:

Follow @KillaCandise on Twitter

Like us www.FaceBook.com/TotalWellnessLLC

Cleansing Your System: How to Fight Colon Toxicity & Human Parasites

Its no secret that our planet is suffering, polluted air, global warming, massive natural disasters, epidemic diseases, you name it! Because of this we encounter toxins and disease every day. We must be able to fight!

Health isn’t just the absence of illness it is the ability to come in contact with such toxins and get back to homeostasis (normal). Your immune system must be strong but without a well functioning colon to remove these toxins from the body these parasites, candida (yeast), and other diseases just grow, take over, and wreak havoc on our bodies.

An unhealthy colon causes auto intoxication which is the self poisoning caused by microorganisms, metabolic wastes, and other poisons produced in the body. Due to American high fat, low fiber, sugar filled, white-flour based, canned and processed diets the majority of us have less than healthy colons. In fact the average American carries as much as 10-25lbs. of impacted fecal matter (old hardened leftover bowels) in his/her colon causing what I like to call the "Swollen Colon" or you may know it as the "Pot Belly".

The Royal Academy of Physicians of Great Britain claims 90% of ALL disease and discomfort is somehow related to an unclean colon. They identified 36 different poisonous substances that develop in the colon, are absorbed by the bloodstream, and spread to the rest of the body. These poisons impair normal liver, lung, kidney function and inhibit proper digestion. Experts believe there is a definite link between the ability of the liver and Parkinson’s Disease, Chronic Fatigues Syndrome, Alzheimer’s disease, Lupus and Rheumatoid Arthritis.

There are a wide range of symptoms making them very difficult to link, which include:

• Constipation
• Backaches
• Diarrhea
• Skin Problems
• Irritability
• Difficult Weight Loss
• Insomnia
• Hypertension
• Headaches
• Arthritis
• Distended Abdomen
• Chronic Fatigue
• Depression
• Frequent Colds
• Food Cravings
• Foul Body Odor
• Hemorrhoids
• Allergies
• Bad breath/ Halitosis
• Asthma
• Prostate Trouble
• Hypoglycemia
• Abdominal Gas
• Menstrual Problems
• And Much Much More!


The Colon becomes a breeding ground for parasites and candida overgrowth. Studies show that 85% of North Americans are infected with at least one parasite. Humans can play host to over 100 different parasites ranging from microscopic ones to tapeworms that grow several feet long. The parasites originate in the colon then migrate to other body parts including the liver, lungs, skin, muscles, joints, blood and even the brain. The most common sources of infection with parasites are insufficiently cooked meats, unwashed fruits and vegetables, travel to third world countries, contaminated water, mosquitoes, and pets.

Parasites

Candida Albican is a parasite yeast like fungus that thrives in warm blooded animals. Under normal condition we live in harmony but when an overgrowth occurs a syndrome called candidiasis (yeast syndrome). Candidiasis has been proven to cause a wide variety of symptoms in every system of the body. Contrary to popular belief its not just a women’s disease, men suffer from it too.

Many factors contributing to the onset of candidiasis include the worst of all, overuse of birth control pills and antibiotics which destroy both the good and bad bacterias. We then loose much of our natural defense allowing yeast to multiply rapidly. Next in line would have to be sugars. Sugars feed yeast so it reproduces at an incredible rate. Candida is also sexually transmitted.

A single yeast cell can produce over 75 toxic substances that poison our body and danger our immune system allowing for outside toxins to enter our system. Since it attacks the digestive system food byproducts that aren’t excreted begin to attack the immune system, causing allergic reactions, and numerous other health conditions.

So how might you rid your body of these toxins? DETOX!!!

A good detoxification should clean both your blood and your bowels. You need to free your body of these creepy crawlers, yeast and strengthen your immune system. First rid your diet of everything that contributes to the problem. This means cutting out all processed foods, sugar, white flour, most dairy, fruit and veggies treated with pesticides, food additives, coloring and preservatives, alcohol, and caffeine.

Instead we need to eat diets high in fiber, nutrients, whole grains, oat bran, organic fruits and vegetables, brown rice, fish and soy products. Fiber supplements should be added to aid in cleansing, maintenance, and to remove existing build up. It can take anywhere from a month to three months depending on the level of build up.

Other supplements should include: (wormwood, cloves, garlic, and yellow dock) which help to combat parasites. Pau d’arco, black walnut and pumpkin seeds fight both parasites and Candida. Daily vitamins and minerals must also be included. Flaxseed oil is important in healing and preventing fungus from destroying cells. Digestive Enzymes aids in normalizing digestion and the breakdown of protein. Acidophylis is a key in restoring colon health it speeds up the intestinal recovery from antibiotic therapy, its effective in the prevention of constipation and yeast infections. It is the “good bacteria’. Organic unsweetened yogurt is a great source of acidophylis. A strong natural laxative such as Senna leaves may also be necessary in the removal of toxins, intestinal plaque buildup and parasites. A milder choice would be cascara sagrada bark. Drinking 8-10 glasses of pure, filtered water is essential with any detox program. Exercise also speeds up bowel action and encourages healthy elimination. Also 20-40 grams of fiber a day is recommended. Candida may take years in some people to clear up but symptoms should minimize quickly. During detox you may experience foul smelling stool, mucus, visible parasites, headaches, light headedness, and various other signs of the cleansing process. You will most likely lose weight.

Since a lot of the toxins get in your bloodstream the blood should also be cleansed. Add fresh lemon juice, beet juice, carrot juice, dandelion tea to your diet. Eat raw veggies, and veggie drinks made fresh with spirulina, wheat grass, spinach, and other green veggies. Add the following supplements red clover, cayenne pepper, goldenseal, kelp, burdock root, dandelion, and Echinacea they absorb toxins, stimulate circulation, and are powerful immune stimulants.

I know this sounds like a lot of supplements but lucky for you they come in packages now.

ALL OF THESE PRODUCTS & MORE CAN BE FOUND AT WWW.VITABARONLINE.COM

How will I know I’m done? You’ll know that you have succeeded when you move your bowel two –three times a day shortly after meals eaten. Elimination should be fast, complete, and easy. The stool should be light brown in color, long and large in diameter, fluffy in texture, and floating on top of the water. There should be no offensive odor and it should break apart with toilet flushing. You also shouldn’t need to use a lot of toilet paper to clean yourself.

Free Classifieds Website - Washington, District of Columbia Classifieds

Free Classifieds Website - Washington, District of Columbia Classifieds