Abstract: Obesity is now recognized as one of the foremost modifiable cancer risk factors. Numerous, large-scale epidemiological studies have demonstrated that there is a clear association between the risk of cancer development at a number of sites and raised body mass index.

Despite an expanding body of epidemiological evidence in support of the link between obesity and cancer, the underlying molecular mechanisms responsible are poorly characterized.

Adipocytes from obese subjects exhibit an altered endocrine function and secretory profile leading to an increased release of proinflammatory molecules, resulting in a chronic low-grade inflammatory state that has been linked to the development of cancer.

The level of adipokine production from adipose tissue is strongly influenced by the immune cell populations present in adipose tissue.

Studies of circulating adipokine measurement are prone to bias, and although animal models have indicated some areas of promise, evidence from human studies is lacking.

Cross-talk between tumor cells and adjacent adipose tissue may be an important factor in the carcinogenic process.

Muscle has a much greater density than fat. This means that it takes up much less volume than an equal amount of fat. This explains why it’s possible to get visibly slimmer without dropping in weight.

So that brings us to the age old question: Does muscle weigh more than fat? The answer is no… A pound in a pound no matter what. Whether you are comparing a pound of feathers to a pound of rocks. They are going to weigh the same. The only difference is that you are going to need a lot of feathers to equal a pound of rocks. It’s the same principle for fat vs muscle. A pound of fat occupies up to four times more space than a pound of muscle tissue. 

That being said, it is possible to weigh the same, but to look and feel slimmer just like it is possible to weigh the same but look and feel a little flabbier. This means that the body’s muscle mass is decreasing. We do not want that! It is important to maintain your lean muscle mass. So, please ensure that you are fueling your body with the necessary adequate amount of protein. A good way to estimate the amount of protein that your body requires per day is by taking your lean body mass and dividing it by two. This total will give you the approximate amount of grams of protein that your body requires per day in order to maintain your muscle mass. 

This explains why someone who recently joined a gym in hopes of shedding a few pounds may get discouraged. You see, while the actual number on the scale may not have decreased, the ratio of muscle to fat may be increasing. Always focus on measurements results before scale results! You may be surprised…

Now that we can agree that muscle does not weigh more than fat, it is important to note that too much body fat is directly related to serious health conditions such as type 2 diabetes, hypertension and cardiovascular disease, also known as the metabolic syndrome or syndrome X. It is also important to note that not enough fat could also have a negative impact on your health. Whether your body does not have enough fat or too much fat, sooner or later you will be faced with serious health risks! Do not ignore the warning signs. 

A good balance of both muscle and fat in the body is crucial to maintaining a healthier & active lifestyle. 

HAVE YOU MADE A CHANGE TO BETTER YOUR LIFESTYLE? TELL US YOUR STORY!

CHICKEN & VEGETABLE MEDLEY

INGREDIENTS

• 7 oz chicken, diced
• 1 cup asparagus, blanched & chopped
• 1/2 cup bell peppers, finely sliced
• 1/2 cup mushrooms, sliced
• 1 rosemary stem
• 1 garlic clove, minced
• 1 Tbsp oregano
• 1/4 tsp grape seed oil
• sea salt & pepper, to taste
• • 
    

DIRECTIONS

In a hot non-stick pan with grape seed oil, add chicken; let sear. 

Then, add mushrooms and sauté for a minute or two. 

Now, add bell peppers and garlic; let cook for a couple of minutes. 

When the chicken is almost cooked, reduce heat.  Add rosemary stem and oregano. 

Just before serving, add asparagus to reheat. 

Ready to serve! 

One of the most important lessons that I have learned regarding metabolism is that eating every 3-4 hours is a good habit. But, for some, this might not always work well because if you have a bad relationship with food then you might start obsessing over the clock and not really listening to your body when it tells you its hungry. What I can tell you, from experience is that going too long without eating will eventually put your body into a state of starvation, which will then cause your body to store and hoard the food you do eat! So, what is the right way to approach this dilemma? 

Become mindful, and be prepared.  Do not be caught off guard by hunger or you will be at high risk for devouring anything in your site. Plus, this becomes masked as a craving. And hunger and cravings are completely different. A craving is in your mind. Hunger is in your gut, and can be painful. 

During my weight loss journey, I learned what I call my ‘new normal’. I found foods that I liked, that were healthy, that were low fat, low carb, and that made it easy when I would shop or order food. I have learned not to obsess over foods, but to enjoy the ones that make me feel full and comfortable while keeping my health at the top of the list. Then, it does not become hard when I am out with friends and family and they are ordering foods that I might like. As long as I order something that I am happy with, I am okay. 

But, the most important lesson that I learned was to really hear my body. I NEVER felt hungry when I was overweight because I always skipped breakfast, sometimes I would skip lunch and only eat once or twice a day. I could not figure out why I was so fat. It used to make me crazy because I thought I should be so skinny with as few calories per day that I actually ate. Once I turned on the ‘you are hungry signal’ by starting my day with food, mostly protein, and then started to get that signal every 3-4 hours and actually feeding myself, I turned on my metabolism and really started losing. 
This is a habit that I have kept for over 10 years now, and I have been able to keep my weight within a 10-pound radius, and I had never been able to do that before when I was a yo-yo dieter. 

The solution is to always have a healthy snack on hand; in your purse, in your car, at your desk, in a small cooler. Have something that you can eat to stay ahead of any hunger, and keep your engine fueled. Be careful not to confuse snacks with treats. Treats are usually empty calories, snacks are foods that are nutritious that will help take the edge off until you get to eat your large meals. As a health coach, I teach people to eat three bigger meals and 2-3 snacks per day. Make the snacks easy and portable such as protein bars, meal replacements shakes, nuts, seeds, fruits, cheese sticks, cottage cheese, Greek yogurt, or even some dark chocolate. 

There are many different schools of thought on this subject, but I am a big proponent of eating often and watching the glycemic index of the foods that I eat. It has served me well, and I hope it will help you. 

DO YOU GO TOO LONG WITHOUT EATING? 

 SUMMER SMOOTHIES

1 packet ideal protein drink or pudding

6 ice cubes

8 tbsp Walden Farms Syrup

3 oz Water

Pour water into blender then add in packet, syrup and ice cubes. Pulse in blender for about 60 seconds or until ice is broken up to desired consistency.

Flavor Variations:

Strawberry lemonade

1 ideal protein Lemonade and 8 Tbsp Walden Farms Strawberry Syrup

Chocolate covered Banana

1 Packet Banana Pudding mix and 8 Tbsp Walden Farms Chocolate syrup

Berry Berry

1 Packet of Raspberry Mousse Mix

8 Tbsp Walden Farms Strawberry Syrup

You don’t have to feel deprived or blow your diet even when there are so many occasions in May, June and July! 

This time of year there are many gatherings and events. So how do you get though Memorial Day and the 4th of July? What about all the grad parties and weddings??! It can be overwhelming to deal with all of these important events and still stay true to your weight loss and health goals!  

The first thing to do is get the proper mindset. You know these stumbling blocks are there, so you must plan for them. If you prepare yourself, then these parties can be just as enjoyable for you without sabotaging your diet. 

THE WORST THING YOU CAN DO IS TO GO OFF YOUR DIET!

Here are some examples of what you can do: 

Let's say you DO get some say-so as to what's on the menu, or better yet, you're hosting the meal. Well, that opens all sorts of possibilities, doesn't it? Salads, allowable veggies, the possibilities are endless. And don't think you can't have good stuff. Grilled asparagus, portabella mushrooms sautéed or grilled. Grilled or sautéed sliced zucchini squash! Rutabaga or turnip fries work to replace the traditional french fry; burgers without buns is not hard! Use mustard instead of ketchup. 

Don't skip breakfast on the day of your big meal. Eat your normal breakfast, whatever it might be. Also, don't skip your evening snack. Control what you can. 

If you get invited to a home, offer to bring a vegetable tray and some other ‘clean’ protein and snack foods you can eat. 

Weddings and grad parties are harder, but not impossible. I usually teach people to ask what might be on the menu prior to the event, if it’s appropriate. If not, I will eat before I go.  I travel with my dressing and have a snack in my purse in case I get too hungry before the food is being served, or as a snack for later if the party goes longer than I expected. 

Office parties or work events are often hard to skip, but again all you need to do is plan ahead. If your party is being held at a restaurant, it is certainly acceptable to ask for an alternative selection. Most restaurants these days are prepared to be accommodating. Don't be self-conscious about asking. Remember; baked or broiled lean protein (fish, shrimp, scallops, chicken, lean pork or beef), green salad and non-starchy veggies. Avoid cheeses, gravies, sauces, sweets and alcohol.  If there are office snacks around all the time, bring some celery sticks, or slice some cucumbers in one of those disposable bowls or even a zip-lock bag. It isn't going to be sweet, but it'll be crunchy and sometimes that's all you need. Or bring your own ‘legal’ sweet treat, like a protein bar. 

Alcohol can be a hard one, but this is a big NO.. You might tell yourself just one won’t hurt.  But it will cause that insulin to spike and you will set yourself back.  Here are some suggestions.  It will look like you are having a mixed drink so no-one will give you grief about why are you not drinking?

Have some flavored seltzer waters or club soda. Add a lemon or lime- looks like a Vodka and Tonic. Sorry no tonic water allowed, it has tons of carbohydrates.  I like to put mine in a wine glass sometimes to fake my brain out! 

Is it easy?? No, it isn't easy; at least, not at first. But you didn't sign up for easy did you? No, you signed up to lose weight and get healthier. You really need to look at this over the long run, not just for one meal, or one event. As you progress, it will become easier and easier. Remember, nothing tastes as good as thin, and healthy feels! 

Oh, did I mention: THE WORST THING YOU CAN DO IS TO GO OFF YOUR DIET!

If you do slip up during an event, DO NOT waste time beating yourself up and thinking that you just can't do it. Get back on your plan ASAP; If you have a health coach, or an accountability partner talk to that person. They are not going to belittle you for slipping up. Your coach or person is going to encourage you, and tell you exactly what you need to do to get back on track. This is not an all or none journey. The body will forgive you if you jump right back on! 

WHAT HAVE YOU DONE TO HANDLE YOUR "LIFE EVENTS"?

lowfatlowcarb.com

BEEF WITH GINGER, MUSHROOMS & KALE

 

• Nutrition Facts 

 

• Serving :
• 1

INGREDIENTS

• 7 oz beef flank steak , thinly sliced
• 1 Large Portobello mushroom
• 1 cup kale, chopped
• 1/4 cup green onion, thinly sliced
• 3 Tbsp soy sauce
• 2 tsp ginger
• 1 garlic clove, minced
• 1/4 tsp grape seed oil
• sea salt & pepper, to taste
• • 
    

DIRECTIONS

Preheat oven to 375°F

On a baking pan, place Portobello mushroom and put in oven for approximately 15 minutes; set aside. 

In a hot non-stick pan with grape seed oil, add flank steak; let sear. When the steak is half way cooked, add garlic and ginger; let cook. 

Now, add kale and onions; let cook. 

Once everything is well cooked, pour in soy sauce; let simmer for a couple of minutes. 

Lastly, place steak mix on top of the Portobello mushroom. 

Ready to serve! 

KEEPING THE WEIGHT OFF

I have followed many different weight loss diets throughout the last couple of years. Most of them worked like a charm! But, I always ended up gaining the weight back someway or another… 

Losing the weight was easy. There was a plan, I followed it and I got results – The End! Right? Not… Unfortunately I was wrong. It was so not over. None of the diets that I followed were a vaccine against weight gain and I should have never assumed that I could go back to how things use to be. I know now that the hardest part is really afterwards. It’s hard work to maintain a goal weight! But it is totally worth it! 

 If you are a former carby like me, then you know how easy it is to fall back into old habits. We are all human and it is completely normal to indulge every now and them. I like to give myself one cheat day a week. This seems to work for me but it does not mean that this is right for every one. It is important to make your own “maintenance plan”. Here are few tips that I like to recommend:

• Start by making small, achievable goals
• Find out what gets you motivated and stick with it
• Don’t think about what you are giving up – Remember you get to pick a cheat day where you can eat all the chocolate chip cookies you want! 
• Learn to love your new habits – Consistency is key!
• Look for an exercise that you enjoy doing and do it! 
• Make planned meal deviations – plan ahead for indulgences when you can 
• Be proud of yourself and all you have accomplished – You worked hard, you deserve it!
• Keep setting yourself objectives – Maybe you want to go gluten free for a week or run a 5k marathon?

Now, live your life! Be happy and don’t stress or obsess over it. You got this!

WHAT DO YOU DO TO KEEP THE WEIGHT OFF? DO YOU HAVE A MAINTENANCE PLAN? 

lowfatlowcarb.com

ROLLER COASTER EMOTIONS OF WEIGHT LOSS

For the last couple of weeks now, I have been following a weight loss protocol. A very restricted one at that! Although, it is working out beautifully for me, my emotions have been going through quite the roller coaster ride… If you have ever followed a weight loss protocol yourself, you know exactly what I mean! 

Losing weight is a struggle and anyone who tells you otherwise well, they are either lying or have extraordinary self-control. And good for them if they do! Unfortunately, we are not all so confident and ready to give up our favorite things in life. Let me tell you, I have had my share of ups and downs. Some days, I am so committed and love every minute of my journey but there are other days where I just want to quit and have slice of deep-dish pizza with some double chocolate chip cookies on the side! … The good news is: I am getting better at ignoring the temptations. I find that with time, they are slowly drifting away allowing me get closer and closer to my goal weight. 15 lbs down, 15 lbs to go! Never had I thought this journey of mine would be such a lengthy process and that it would require so much willpower. It’s all in the head though… I find myself craving things that I have never even really liked in the past… Weird! Right?  But I guess, like many other things, we want what we can’t have. 

In the end, I am so proud of my results and that I am finally achieving a goal that has been long over due. Just like many of you! 

Recently, I came across this article by Jenny Sugar from PopSugar Fitness’ Healthy Living section where she quite accurately describes the many emotions that most women go through while losing weight. I would like to share these thoughts with you as I myself have experienced some of these exact thoughts! Take a look: 

• Stepped on the scale: Diet starts today! No more excuses!
• But… I want to eat everything in sight! 
• Nope, not that plain salad
• The brownie. The. Entire. Pan!
• Sometimes, I do…
• But, then I feel sad about it: Why did I eat so much food!?!
• But, tomorrow, I get a fresh start
• I curse my 6am alarm clock. 
• But then, I remember how awesome it feels to break a good sweat
• Even though I secretly despise those “fit” girls at the gym
• Their determination is so inspirational though!
• I know that one day, I will look like that! 
• But boy! Do I ever hate squats …
• My new butt looks great though!
• Too bad for my butt that I love eating & drinking just as much
• Stress makes me want to eat! Fun fact: Stressed is desserts spelled backwards
• Being happy also makes me want to eat
• Being bored too…
• What can I say? I love carbs!
• And Ice cream
• And anything deep fried served on a stick or smothered in chocolate or cheese
•  Yep, always in the mood for food 
• But, I stand firm and think about how hot I will look in my bikini this summer
• Or, how jealous my ex will be!
• Or, how healthy I will be for my kids!
• Yep, losing weight isn’t easy…
• But, feeling good in my new body makes it all so worthwhile 
• So, I make spinach smoothies for breakfast
• Run instead of going to happy hour after work
• And, do some reps while watching Games Of Thrones
• It’s all about baby steps, But I’ve got my eye on the prize! 

SO, AM I JUST CRAZY OR HAVE YOU AS WELL GONE THROUGH SIMILAR EMOTIONS? BE HONEST! 

From: lowfatlowcarb.com

Spring Rolls

Ingredients: 

1 packet of Ideal Protein plain crepe
1 tbsp extra virgin olive oil
2 tsp soy sauce
1 egg white (optional)
1/3 cup water

Filling
1 tbsp margarine
1/2 red bell pepper, finely chopped
1/2 orange bell pepper, finely chopped
2 inches English cucumber finely chopped
3 shiitake mushrooms, finely chopped
lemon juice to taste
soy sauce to taste
salt, pepper and steak spices.

Directions: 

Rolls: in a medium bowl mix water, olive oil, soy sauce and egg white. Add plain crepe packet and whisk well. Cook crepe in a skillet.

Pepper filling: in a skillet cook bell peppers and mushrooms in margarine. Add cucumbers, soy sauce and lemon juice. Season with salt, pepper and spices. Place filling in crepe and roll up. Bake in oven on Broil until crispy, about 5 minutes.

http://www.ideallyyou.org/recipes/spring-rolls