Sunday, March 20, 2011

Getting to know L-Carnitine...your weight loss buddy

Carnitine, often referred to as L-Carnitine, is an essential element that breaks down fat within the body and helps to transport fat through the body to be converted into energy.  Proper levels of carnitine in the body will help to promote overall physical fitness, as any fat you eat will be efficiently used to fuel the functions of the body.  L-carnitine is widely used as a natural method for weight loss since it enables the burning of fat at much higher speeds.  It can also decrease your food cravings, increase your energy during exercise, and increase your metabolic rate.  In the same way, carnitine is used to promote heart health and in treating and managing angina, arrhythmias and other heart ailments.  It is also used by athletes to promote further sports endurance. And word on the street is it can also support male fertility…way to go Carnitine!

For the folks that need a scientific explanation… l-carnitine is an essential amino acid. Amino acids are used in every cell of your body and are used to build the proteins you need to survive.  L-carnitine transports long-chain fatty acids across the mitochondrial (mitochondria are known as the powerhouses of the cell) membrane to be metabolized. L-carnitine aids in the release of stored body fat, triglycerides, into the bloodstream for energy.

L-carnitine is available in the following food sources: red meat, diary products, avocado, and tempeh.  With a well-balanced diet, you should have sufficient amounts of l-carnitine in your body.  But then again how many of us are eating well-balanced diets? That said, adding about 500 - 2000 mg of L-carnitine to your daily regimen will ensure you have a full army of fat transporters to get your body right for the summer…or for the men, help get your little soldiers in order.

How to Take L-Carnitine. Start by taking two 500 mg capsules of l-carnitine before or with breakfast. After one week the dosage can be increased, if needed, to two 500 mg capsules before breakfast and lunch. Increase your dose of l-carnitine gradually until you see a difference in weight loss, energy and overall well-being. Taking l-carnitine after 4:00 pm may make it harder to fall asleep at night, so try not to take carnitine then. This is the only side effect of taking too much carnitine is too much energy.  When possible, use l-carnitine in the carnitine tartrate form, which is the purest available. You can find l-carnitine at your local vitamin store...make sure to get L-Carnitine and not Acetyl l-carnitine (different supplement)

Take good care of yourself.  



Monday, March 7, 2011

For my soda drinkers....a healthy substitute


Don't want to give up your soda, but could do without the 10-15lbs that soda can add to your waistline each year? You might want to try out Zevia.  It's a delicious carbonated soda sweetened with stevia instead of the dangerous high fructose corn syrup or artificial sweeteners like aspartame, Splenda, Nutrisweet, etc.  Unlike most sodas and diet drinks, Zevia contains no artificial colors, no sugar substitutes, or preservatives.  It has NO CALORIES, no net carbs, little to no sodium (depending on the flavor), and no fat. Tastes like a soda, but no harmful effects...uh, I'll drink to that!! 

Zevia comes in the following flavors: Cola, Ginger Root Beer, Black Cherry, Orange, Twist (lemon/lime), Dr, Zevia, Ginger Ale. You can pick up a 6-pack of Zevia at your local health food store. 

For those wanting a little bit more info on Stevia. Here is the quick and dirty. Stevia is a South American herb that been used as a sweetener for ages.  The leaves of this small green plant have a delicious taste that can be 30 times sweeter than sugar. The body does not metabolize the sweet glycosides from the stevia leaf or any of its processed forms...so there is no calories! Stevia doesn't adversely affect blood glucose levels and is safe for diabetics. In the United States, Stevia is sold as a nutritional supplement. Therefore if you want to pick up bottle or packets of Stevia for the house to include in your everyday cooking, check the vitamin aisle at your local grocery store or health food store. 

Take good care of yourself. 

Wednesday, March 2, 2011

deTOXify!!

Are you tired, sluggish? Gaining weight? Feeling confused, distracted or disoriented? Dealing with acne breakouts? Or just got off track from your health and wellness goals? You might need to detox. There are a lot of different levels and intensities of detoxification that depend on the time you want to commit to the detox regimen, money you want to spend on ingredients and products, and what your goals are. I'm going to try and provide tips for a variety of situations and lifestyles. That said, detoxification is like meatloaf.  It's only as good as what you put in it...so don't expect long-term results from a quick one-time change. Several small changes repeated over time are better and more sustainable in the end.

I Need a Quick Pick Me Up, Not Looking for Any Lifestyle or Diet Changes. If you fall into this boat you don't have a lot of time and just need something simple to boost your spirits and get your mind right.

  • Google infrared saunas in your city and make an appointment to sit in the heat for 20-30 min.  Infrared heat is awesome, it's like sitting on the beach but under an umbrella. You get the heat without the unhealthy ultraviolet rays. These saunas have so many detox benefits including relieving pain, sweating out fats and toxins, reducing stress. You'll feel GGGREEAATT! [In my tony the tiger voice]
  • Invest in Green Vibrance. This product is amazing. I've been using it for years and it provide a serious pick me up and quickly. I add a scoop of it to my protein shake or you can make mix it with apple juice. Green Vibrance pretty much improves everything from your digestive system to your bones. And it has a ridiculous amount of trace vitamins and probiotics. Check the link above for more info. You can get at most major health food stores. 
  • Add an air purifier or air filtering houseplants to your home and office. It makes a huge difference in the quality of air ....that goes to your brain and circulates your blood more effectively. Plants to consider are the Peace Lilly, English Ivy, and the Spider Plan. Honeywell and Whirlpool make pretty decent room purifiers. 


I've been overdoing it on processed/fast food and alcohol lately. I need to get my body on track. Here's where we get serious. If you fall into this category, you are willing to commit to a 2-week regimen where you'll make reasonable diet and lifestyle changes to help you get back into your regular routine. Suggested regimen [from Dr. Ann Louise Gittleman's Fat Flush Plan] to follow for 14 days consecutively,  includes:
  • Mix and drink 56oz of water with 8 oz unsweetened cranberry juice per day.  
  • Eat the following per day:  
    • 8 oz of lean meats (e.g. free range, and hormone free chicken and turkey, grass-fed beef, lamb)
    • Unlimited vegetables (e.g. kale, asparagus, broccoli, mushrooms, tomatoes, etc.)
    • 2  whole portions of fruit (1 cup of berries, apple, 1/2 grapefruit, orange, peach)
    • 2 eggs per day (whole egg; omega 3 enriched)
    • 1 tablespoon of flaxseed oil twice daily (can't cook with this oil, but you can pour on salad, add to protein shake)
    • No dairy (e.g. milk, cheese, yogurt)
    • No sugar, carbs, or starches (e.g.bread, pasta, potatoes, corn, candy, cereal)
    • No sodas, artificial sweeteners, the only exception is SteviaPlus
    • No alcohol
    • No salt and pepper, this includes seasonings that include salt and pepper. Instead use cayenne, dried mustard, garlic, cinnamon, ginger, cumin, apple cider vinegar, lemon, dill, cloves. 
  • Every morning and before you go to bed, mix and drink 8 oz of unsweetened cranberry water with 2 teaspoons of psyllium husks or 1 tablespoon of ground flaxseeds. 
  • Also in the morning, drink 1 cup of hot water with juice from half a lemon.
  • Take the following vitamins: evening primose oil (balances hormones and burns fat), a multi-vitamin, L-carnitine, and chromium. 
  • After 2 weeks, feel free to continue on the regimen until you are near your goal weight or transition back to wellness plan that you were originally one. You can also move to the second phase of the Fat Flush Plan. For more information, meal plans, and recipes, check out the Fat Flush Plan book. I'm a huge fan of this regimen because it truly detoxes your liver and kidneys allowing those organs to do what they are supposed to do which is remove toxins and fat from your body. The cranberry juice and supplements help to balance your hormones which cause weight gain and among other issues. And in case you're wondering, when you do this fat flush plan you will lose water weight and fat quickly. I lost 15lbs in 2 weeks and had tons of energy!



Please Help! I'm Out of Control! Something Has to Change! If this is you, then you need to take a deep breath, close your eyes, and visualize the life you want. You've yo-yo dieted all your life and are sick of it. You have gotten used to feeling like "shyt" and have accepted your current situation. You are in need of an emotional, spiritual, and physical detox.

  • Draw a picture of the life you want. Breakout the crayons and draw the kind of house you want to live in, what you do for a living, what your partner looks like, what you look like...the idea is to visualize it and then CLAIM it. Tape this picture to your bedroom door or someplace that you will see everyday. 
  • Go for a 20 minute walk outside everyday, no matter the weather. Getting outside to breath fresh air and getting sun on your face rejuvenates you! Every 2 weeks increase your walk time, until you reach an hour. Then start speeding up your pace. 
  • Clean out your house. Get a trashcan and go through each room and throw out negative items (alcohol bottles, items that bring bad memories, any food with over 4 grams of sugar per serving, potato chips, white flour, white sugar, salt shaker, vegetable/canola/peanut/safflower oil, old cosmetics, old clothes that you haven't worn in over a year, old hair products, products that have parabens or sulfates in them). Throw out the negative stuff, so you have room for the good stuff as it comes into your life. 
  • Tell your loved ones that you are making a change. Once you tell people you will feel more obligated to stick with your word. 
  • Follow the regimen listed above until you are within 10lbs of your goal weight. Then start adding salt, healthy carbs (sweet potatoes, spaghetti squash, beans) and fats (olive oil, nuts) into your diet. 
 Take good care of yourself.