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Category: UniqueU Blog

Weight Loss Tips for the 12 Days of Christmas- Tip #10

UniqueU Presents Weight Loss Tips for the 12 Days of Christmas                  

The holiday season can take a toll on a weight loss program.  To get us back on track, UniqueU offers a twist on the celebrated 12 Days of Christmas.  In actuality, the Christian tradition of the 12 Days of Christmas begins on December 26.  The final day of celebration is on January 6, the Epiphany, when the wise men arrived bearing gifts.  One of the greatest gifts we can give ourselves is a healthy lifestyle.  UniqueU wants to support you on this journey.  In these days following Christmas, let’s get back on track with these 12 tips.  Even if you aren’t currently in the program, these 12 Tips will have you feeling more energized and in control. 

( UniqueU’s medical weight loss program utilizes a safe, effective formula that gives us the tools to lose weight and keep it off.  It’s not a fad.  The program is medically-based and proven.  We all know that cutting calories and being more active should equal weight loss. The reality is that many of us need help shifting our metabolism and burning excess body fat.  With UniqueU, we lose weight safely – fat loss not muscle – while we are changing habits.) 

Tip 10 – Baby Steps for Creating Healthy Habits – Prepare to Prep

A great way to start the week is to do a bit of food prep so healthy foods are ready and waiting.  Think of it as taking care of yourself and your family. 

  • Snack Packs – Prepare portion-sized snack packs that you can take to work or when you are on the go.  Not ready to give up your chips or pretzels.  Eat them by the portion size only. (A serving of pretzels is about 15 thin twists or three rods.)  Eating these carb snacks with some protein slows down the insulin uptake which will make us feel more satisfied for longer.  Try them with string cheese, a hard-boiled egg or nuts.
  • Get Nutty – Also prepare portion-sized protein snack packs like 12-14 walnut halves, 24 almonds or 45 pistachios.  Not ready to eat raw nuts?  Try mixing equal parts of salted nuts with raw nuts.  As you acquire a taste for raw nuts, have them replace the salted version.   Or try toasting nuts for more flavor.  Nuts can be a great weight loss tool, providing good fats which satisfy. 
  • Apple-a-Day – Always have a bag of apples on hand.  Every time you are tempted by a sweet, eat a small apple before.  If you still want the treat, try only eating half of it.

Next Up – Tip 11 – Baby Steps for Creating Healthy Habits – Tempt the Taste Buds

Weight Loss Tips for the 12 Days of Christmas- Tip #9

UniqueU Presents Weight Loss Tips for the 12 Days of Christmas                  

The holiday season can take a toll on a weight loss program.  To get us back on track, UniqueU offers a twist on the celebrated 12 Days of Christmas.  In actuality, the Christian tradition of the 12 Days of Christmas begins on December 26.  The final day of celebration is on January 6, the Epiphany, when the wise men arrived bearing gifts.  One of the greatest gifts we can give ourselves is a healthy lifestyle.  UniqueU wants to support you on this journey.  In these days following Christmas, let’s get back on track with these 12 tips.  Even if you aren’t currently in the program, these 12 Tips will have you feeling more energized and in control. 

( UniqueU’s medical weight loss program utilizes a safe, effective formula that gives us the tools to lose weight and keep it off.  It’s not a fad.  The program is medically-based and proven.  We all know that cutting calories and being more active should equal weight loss. The reality is that many of us need help shifting our metabolism and burning excess body fat.  With UniqueU, we lose weight safely – fat loss not muscle – while we are changing habits.) 

Tip 9 – Baby Steps for Creating Healthy Habits – Inventory Control

If sustainable weight loss is important to us, we need to do more than just lose weight.  We need to create new habits of healthy living.  If these habits are too complicated or stray too far from what we are used to, chances are we won’t stick with them.  Let’s go back to our “baby steps” when learning to eat healthy.

Here are three easy tips to start making small, sustainable changes:

  • Kitchen Clean Up – Look through your pantry and frig and get rid of those foods that tempt and provide very little nutrition.  Give them away or throw them away. (For all you veterans of the Clean Plate Club, it’s OK to throw food away.  We won’t tell your mother.) 
  • Hide, Don’t Seek – If you have to have common snack foods in your home for other family members, put them out of sight as opposed to having them on the counter, on the refrigerator or front and center in the pantry.  Studies show that eliminating the visual cue does reduce the incentive to indulge.
  • Stock Up – While you are reducing your inventory of low-nutrition foods, make sure you have plenty of healthy foods on hand.  Keep the staples that you like  in your frig, for instance, low-fat Greek yogurt, hard-boiled eggs, iced green tea, cut up fruit, cottage cheese.   

Check back tomorrow for more easy, prep tips.

Next Up: Tip 10 – Baby Steps for Creating Healthy Habits – Prepare to Prep

Weight Loss Tips for the 12 Days of Christmas- Tip #8

UniqueU Presents Weight Loss Tips for the 12 Days of Christmas 

The holiday season can take a toll on a weight loss program.  To get us back on track, UniqueU offers a twist on the celebrated 12 Days of Christmas.  In actuality, the Christian tradition of the 12 Days of Christmas begins on December 26.  The final day of celebration is on January 6, the Epiphany, when the wise men arrived bearing gifts.  One of the greatest gifts we can give ourselves is a healthy lifestyle.  UniqueU wants to support you on this journey.  In these days following Christmas, let’s get back on track with these 12 tips.  Even if you aren’t currently in the program, these 12 Tips will have you feeling more energized and in control. 

( UniqueU’s medical weight loss program utilizes a safe, effective formula that gives us the tools to lose weight and keep it off.  It’s not a fad.  The program is medically-based and proven.  We all know that cutting calories and being more active should equal weight loss. The reality is that many of us need help shifting our metabolism and burning excess body fat.  With UniqueU, we lose weight safely – fat loss not muscle – while we are changing habits.) 

Tip 8 – Inflammation Fighting Foods

We often hear about the ills of inflammation.  Not just inflammation in our joints, but inflammation that can occur in the blood stream, the liver, the abdomen and the intestines.  The long and short of it is that inflammation can really slow down a weight loss program.  In addition, it has been linked to an array of health issues including heart disease, arthritis, diabetes, digestive disorders and obesity. Fortunately, proper nutrition and exercising regularly are known to reduce inflammation in our bodies. 

Dr. Leo Galland, author of The Fat Resistance Diet, encourages eating plenty of anti-inflammatory foods loaded with antioxidants such as fruits, vegetables, nuts and seeds.  For today’s tip,” instead of worrying about what not to eat, concentrate on what we should eat.

Here are a few of the commonly available foods on Dr. Galland’s  “super foods” list:

  • green tea, walnuts, almonds, sesame seeds, black pepper, garlic, oranges, apples, cherries, onions, spinach, romaine lettuce, bell peppers, cabbage, broccoli, plain yogurt, egg whites

Also recommended by many experts:

  • Omega 3 fatty acids are known to decrease inflammation.  They are found in fish such as wild salmon, sardines and mackerel and also in flaxseed, flax meal and chia seeds.
  • Nutritional and vitamin supplements also can reduce inflammation.   Checking with a physician, health care provider  or dietitian is advised regarding the use of supplements.

In any weight loss plan, be sure to include daily anti-inflammatory eating.  The six fundamentals of the UniqueU Medical Weight Loss and Wellness plan – supplements, medications, support, education, diet and exercise -all play a role in helping our bodies reduce inflammation.

Next Up:  Tip 9 – Baby Steps for Creating Healthy Habits – Inventory

Weight Loss Tips for the 12 Days of Christmas- Tip #7

UniqueU Presents Weight Loss Tips for the 12 Days of Christmas 

The holiday season can take a toll on a weight loss program.  To get us back on track, UniqueU offers a twist on the celebrated 12 Days of Christmas.  In actuality, the Christian tradition of the 12 Days of Christmas begins on December 26.  The final day of celebration is on January 6, the Epiphany, when the wise men arrived bearing gifts.  One of the greatest gifts we can give ourselves is a healthy lifestyle.  UniqueU wants to support you on this journey.  In these days following Christmas, let’s get back on track with these 12 tips.  Even if you aren’t currently in the program, these 12 Tips will have you feeling more energized and in control. 

( UniqueU’s medical weight loss program utilizes a safe, effective formula that gives us the tools to lose weight and keep it off.  It’s not a fad.  The program is medically-based and proven.  We all know that cutting calories and being more active should equal weight loss. The reality is that many of us need help shifting our metabolism and burning excess body fat.  With UniqueU, we lose weight safely – fat loss not muscle – while we are changing habits.) 

Tip 7 – The Small Plate Club

In this country, we suffer from portion distortion.  A 2012 study from Journal of Nutrition Education and Behavior has the stats to prove it.  Study participants who were given a large bowl served themselves and ate 77% more pasta than when given a small bowl.    In a separate study, nutrition experts served themselves 31% more ice cream when given a 34-ounce bowl as opposed to a 17-ounce bowl.  Not to be outdone, their servings increased an additional 14.5% when they used a larger spoon.  Help!

Much of the contemporary styles for glassware and plates are oversized to the point of being supersized.  Not convinced?  Try measuring 1/2 a cup of pasta or rice (the correct portion for a serving) and place it on your trendy dinner plate.  Yikes!  Where’d the pasta go? 

We’re finding that people believe that they aren’t affected by plate size but that’s not the case.  More and more studies are showing that people are very influenced by visual cues.  Our eyes can’t always visualize the correct portion especially on a large plate.  So here’s a shout out for the small plates of the world.  Long live salad plates and ramekins!

Try it with your glassware as well.  Does 8 ounces of milk look like a drop in the bucket in your tumbler?  Does 1/2 a bottle of wine look like a normal serving in your fishbowl wine glass?  Join the small plate club and pave the way for proper serving sizes.

Next Up:  Tip 8 – Inflammation Fighting Foods

Weight Loss Tips for the 12 Days of Christmas- Tip #6

UniqueU Presents Weight Loss Tips for the 12 Days of Christmas                  

The holiday season can take a toll on a weight loss program.  To get us back on track, UniqueU offers a twist on the celebrated 12 Days of Christmas.  In actuality, the Christian tradition of the 12 Days of Christmas begins on December 26.  The final day of celebration is on January 6, the Epiphany, when the wise men arrived bearing gifts.  One of the greatest gifts we can give ourselves is a healthy lifestyle.  UniqueU wants to support you on this journey.  In these days following Christmas, let’s get back on track with these 12 tips.  Even if you aren’t currently in the program, these 12 Tips will have you feeling more energized and in control. 

( UniqueU’s medical weight loss program utilizes a safe, effective formula that gives us the tools to lose weight and keep it off.  It’s not a fad.  The program is medically-based and proven.  We all know that cutting calories and being more active should equal weight loss. The reality is that many of us need help shifting our metabolism and burning excess body fat.  With UniqueU, we lose weight safely – fat loss not muscle – while we are changing habits.) 

Tip 6 – Thumbs Up for Food Logs

Studies continue to show that food journaling helps us lose weight by making us accountable and identifying behaviors and patterns that get in the way of our weight loss.  Thinking about food logging is the easy part.  We need to put this plan into action on a daily basis.  Here are some tips for getting the most out of our food logs:

  • Tech savvy? –  There are many nutrition apps and websites that can make food logging easy.  Here are just a few to check out to see if they meet your needs:  www.myfitnesspal.com, www.choosemplate.gov, www.munch5aday.com, www.trackandshareapps.com
  • Prefer old school?  – Carry a small memo pad and pen and write as you eat. 
  • Prefer to Procrastinate? – Don’t do it.  If we wait until the end of the day, we tend to forget or minimize how much we ate or drank.  Document as we go.   
  • Too much pressure? – Start by just documenting the fruits and veggies that we eat.  Next add the amount of water we are drinking.
  • Not seeing results? – Be specific.  Eat one bite of macaroni and cheese?  Write it down.
  • Emotional eater? – Write down the time of day and what we felt like when we ate (i.e. tired, bored, happy, sad).
  • Need support?  – Share daily food logs with a friend and make a pact not to fib. 

Give it a go.  Try food logging for the next two weeks, and start to embrace mindful eating.    

Next Up:  Tip 7 – The Small Plate Club