Breaking the Plateaus

Your weight loss diet plan was working so well, but all of a sudden, things are not going as planned. Have you hit a plateau or even started to gain some weight? With any diet you will eventually hit a plateau in weight loss or run the risk of falling off track.

Mix up your exercise

If you are like many people your exercise routine is similar from day to day. Perhaps you always exercise in the morning for 30 minutes alternating between aerobics and strength training.

Instead of doing only 30 minutes add 15 more minutes to your workout. Try doing 30 minutes of aerobics followed by 15 minutes of strength training in the same day.

Change the intensity as well. If you have been doing low impact aerobics then kick it up a notch. Your body has gotten used to the low intense workout and therefore is not as challenging. So challenge yourself and your body so you can burn more calories and say goodbye to your plateau in weight loss.

Change Your Eating Habits

You’ve been eating the right foods and the right portions. If you have been eating 3 meals a day try breaking these into 5 or 6 smaller meals throughout the day. Eating smaller meals more often keeps your metabolism revved up to burn more calories.
Try altering the snacks and foods as well. If you usually have a yogurt as a snack try a high protein snack instead.

Don’t Diet

Well this tip is all about the way you think about losing weight. A weight loss plan implies life long changes and not just short term adjustments. Whereas a diet implies a short term temporary situation. So when I say don’t diet, I mean don’t think short term. Instead, make it a lifestyle change.

Think of your weight loss in the long term and change your habits from "dieting" to eating healthy.

Perhaps now is the time to relax and let your body adjust to your new metabolism and weight. Don’t worry about losing that next pound but instead take it easy for a week or so.

Track and Record

Often when people start to see success in their weight loss they relax a bit on measuring, tracking and recording. If you are not tracking and recording this you are just assuming and guessing at the numbers. So double check you have everything right and go back to recording your portions.

Omega-3 Fatty Acids

OmegaRx® Fish Oil – The purest fish oil you can buy, with or without a prescription.

More than 2400mg of EPA & DHA per serving

No detectable levels of lead or mercury when tested

Proprietary validation and testing processes to achieve pharmaceutical-grade quality

Contains only wild fish from pristine waters and never farmed fish

Delivers 8 times more omega-3s per serving than typical retail fish oil supplements

Developed by Dr. Barry Sears, an internationally-recognized expert in fish oil research

Benefits of OmegaRx:

Reduces cellular inflammation.

Supports mental acuity and long-term cognitive health.

Enhances joint dexterity, reduces joint aches and pains.

Helps maintain a healthy heart.

Polyphenols

Why Zone Polyphenols?

We understand that getting your daily dose of fruits and vegetables is hard. That’s why with a single pill, Zone Polyphenols provides 5 servings of real fruits and vegetables. It’s the simplest, most inexpensive way to meet your 7-13 daily servings.

In addition, to maximize the anti-inflammatory benefits of omega-3 fatty acids, it is always recommended to take an adequate dose of purified polyphenols to protect the omega-3 fatty acids from oxidation in the body as well as inhibit the master switch for inflammation

Polyphenols Plus contains a wide variety of polyphenols extracted from 17 different types of fruits and vegetables and provides 5 servings of real fruits and vegetables.

Every ingredient is 100% real fruits and vegetables, not stuff created in a lab like some other brands. We only use the purest form of polyphenols, giving you the most potent anti-oxidant, anti-inflammatory and anti-aging benefits possible.

Benefits of Polyphenols Plus:

Helps prevent fish oil from oxidizing in the body

Five servings of fruits and vegetables in each capsule.

Anti-oxidant, anti-inflammatory and anti-aging benefits.

Power Shot Injection.doc

bee pollen.doc

Svelte Spring Recipe Packet.doc

Jennifer one of our other Svelte Coaches has lost over 35 pounds!

Jessica is one of our Svelte Coaches and she has lost over 60 pounds! She went from a size 20 to size 12!

Before After

Interesting tips about proteins, good carbohydrates and

bad carbohydrates

Proteins:

Not eating enough protein daily can cause muscle weakness and decrease in your immune system.

Protein stimulates the glucagon hormone. This hormone helps release stored carbohydrates from the liver to maintain adequate blood sugar.

To sum it up "Puts the breaks on excess insulin".

Good Carbohydrates

These come from our fruits and vegetables.

Needed for proper brain functioning.

Break down in our blood stream.

Stores in our muscle and liver.

Bad Carbohydrates

White breads, pasta, sweets

Harder for the body to break down

Converts into fat

Excess carbohydrates make us fat and keep us fat!

Spikes insulin levels in blood stream which causes hunger, cravings and fatigue.

Well-planned, healthy snacks can complement your weight-loss plan. Here are creative and healthy ways to satisfy your hunger.

Your stomach is growling, but lunch is hours away. You could indulge yourself with a snack, but you think it’s best to grit your teeth and wait for lunch. Not so, if weight loss is your goal!

Although you may feel guilty about snacking, snacks aren’t necessarily bad. Healthy approved snacks can help manage hunger and reduce bingeing. Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal.

The key to incorporating snacks into your weight-loss plan is to keep moderation and balance in mind. Here are three weight loss tips to help you choose wisely:

(1) Know which foods to reach for

 Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients. Don’t think you have to eat your veggies plain either! Use your low fat/ fat free salad dressing as a dip or spread some laughing cow cheese on your celery or cucumbers. You can even get creative with mixing up some cut up chives (or another herb of your choice) with a quarter cup fat free plain greek yogurt and use as a dip.

 Low-fat dairy products. Cheese (cheese sticks) or fat free greek yogurt are good sources of calcium and protein, plus many other vitamins and minerals.

(2) Plan ahead to make better choices
With planning and a little preparation, you can have healthy foods on hand so that you’re ready when temptation strikes:

 Prepare and pack healthy meals at home.

 Have healthy snacks available at home and bring nutrient-dense snacks to eat when on the go. (our approved protein bars, pork rinds, dry roasted edamame, turkey/beef jerky)

 Before attending parties, eat a small, healthy snack at home. Then at the party take small portions and focus on healthy options. (This also goes for people have many after work functions or have active kids whether its dance, sports, etc).

Weight Loss Tips

(1) Don’t skip meals! You will end up bingeing later on when you feel extremely hungry.

(2) Carrot and Celery sticks are traditional snacks, but consider broccoli florettes, cucumber slices or red and green pepper strips.

(3) Many vegetables taste great with a dip. Try a low fat salad dressing, fat free greek yogurt or hummus.

(4) Keep a bowl of cut up vegetables in a see through container in your refrigerator.

(5) Vegetables provide nutrients vital for health and maintenance of your body.

(6) On long commutes or shopping trips, pack some fresh fruit, cut vegetables, low fat string cheese, dry roasted edamame or even pork rinds to snack on.

(7) Breakfast is the MOST important meal, since it fuels your body with energy and key nutrients to jump start the day.

(8) In a restaurant, start your meal with a salad packed with vegetables to help control hunger and feel satisfied sooner. (also bring along your own spritzer salad dressing, that way you can be shore it is the right dressing for you)