Calories, Carbs, Proteins...OH MY

We've talked about calories and we've talked about carbohydrates.  We understand that a calorie is a calorie is a calorie no matter how it is put together and to loose weight we must either cut our caloric intake or burn more calories than we eat.

We know carbohydrates give us energy and depending on the type of carbohydrate we eat will determine the kind of energy we get.  Candy bars have carbohydrates but they will give us the temporary energy boost with the crash to come later.

So what is protein and why do we need it?

Imagine building a home without a foundation.  Proteins are OUR foundation.  Proteins are OUR building blocks.  Proteins:

• build and repair tissue
• it produces enzymes and hormones
• it regulates water balancing
• it transports nutrients
• it makes muscles contract
• it helps resist diseases
• it helps prevent fatigue
• it provides stamina and energy

How much protein should a person have?  

This is in kilograms so you may need your calculator (I did)
Take your weight and divide it by 2.2
Now multiply that number by 1.5
This number is the amount of grams you need in protein per day.

If you are trying to lose weight:  Excess protein will be stored in your body as fat.  The less you exercise the more this will increase.



So, the bottom line is this.  Eat to live do not live to eat and everything in moderation.

Tell me your secrets about losing weight.

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Reducing stress Part 3

There is one word in the English language that will help you reduce stress.  It helps you avoid many things that in life that could cause stress.

This word is NO!

I know, easier said than done but practice it with me....ready....set......NO!!



When you are asked to help volunteer AGAIN for a cause and your first thought is "ugh, is it that time already" or "I just don't have the time" say NO!  Saying no does NOT make you a bad person but saying yes could make you feel bad....and that bad is stress and you can't help anyone when you are not at your best.  Saying no may make you "feel bad" for the moment but will reduce your stress in the long run.

Another thing to say NO to is any conversation that "drains you" or will become a heated conversation.  Earlier we talked about avoiding the friend conversation who always has a problem.  I want to expand on that one.  Avoid ALL conversations that could lead to a heated discussion; religion & politics are good examples of this but your list may contain a few more topics.  If your are right wing and your friend is left wing this time of year is a difficult one.  When you are with your friend don't bring up the subject of politics.  If the subject is brought up, "wow. look at the time sorry but I need to get going."  Just say NO to those conversations.

Just say NO to the news if you find yourself worrying or getting upset or mad about everything on news.  Turn the channel or turn it off.  Trust me....if it is something you need to know it will be on again.  

Remember, you will not be ANY good to ANY one if you are stressed.  So remember this:

A:  Always
N:  No before 
Y:  Yes

ANY will allow you to say no first.  You will than be able to "think" about it without the immediate pressure of being in the moment.  

Come back and learn what you can do to reduce stress when you can't say NO.

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Who need's Vitamin B12 shots?

This is simple....everyone, but I know that won't answer the question appropriately.






Are often "tired?"
Do you find yourself sleeping "restlessly?"
Are you having trouble losing weight?
Do you feel "weak?"
Are you often light headed?
Do you find yourself short of breath?
Are you pregnant?
Are you breast feeding?
Do you suffer from restless leg syndrome?

If you answered yes to any of the above....you are definitely in need of Vitamin B12.

Over time, a deficiency in either B12 or folate can lead to macrocytic anemia, a condition characterized by the production of fewer but larger red blood cells, thus a decreased ability to carry oxygen. Due to the anemia, those affected may be weak, light-headed, and short of breath. A deficiency in B12 can also result in varying degrees of neuropathy or nerve damage that can cause tingling and numbness in the person's hands and feet. In severe cases, mental changes that range from confusion and irritability to dementia may occur. (Lab Tests Online)

According to Lab Tests Online:  The symptoms associated with B12 and folate deficiency are initially subtle and nonspecific. They are related to the resulting macrocytic anemia, nerve involvement, and gastrointestinal changes. People with an early deficiency may be diagnosed before they experience any overt symptoms.

Although a deficiency of Vitamin B12 is rare but can lead to very serious condition:
Diarrhea, Dizziness, Fatigue, weakness, Loss of appetite, Malabsorption, Paleness, Rapid heart rate, Shortness of breath, Sore tongue and mouth, Tingling, numbness, and/or burning in the feet, hands, arms, and legs (with B12), Confusion and Paranoia.

What a simple fix...Vitamin B12 shots.  Taking Vitamin B12 supplements, although is better than nothing, will not give you the dosage that you may require as it is lost through the digestion process.

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