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Feel Good Basics

Ready to Cook

Let’s do some simple math!

If you ate just 100 extra calories per day (over your metabolic requirements) for 365 days a year, that would equal approximately 10.5 pounds of body fat.


3500 excess calories equals a pound of body fat.

Why is it so hard to lose weight?

  • We are neurologically and biochemically designed to be efficient with energy conservation and fat storage.

  • Genetics

  • Environmental influences

  • Willpower

  • Eating disorders

Today’s enemies to successful weight loss:

  • Dieting! Yes, that’s right, dieting!

  • Stress/sleep deprivation.

  • "Wolves in lamb" clothing (junk food billed as healthier options).

  • The "Diet de Jour" rollercoaster.

  • Trying to combine more than one diet program at a time.

  • Longer work hours.

  • More family commitments.

The hurdles to maintaining health while we age:

  • Lean muscle mass decreases (after age 25, approx. 3-5% every 10 years).

  • BMR (Basal Metabolic rate) decreases

  • Hormonal fluctuations/decline

  • Lack of interest to cook

  • Poor eating habits

  • Life stressors

Maybe Mom was really right!

  • Eat your veggies.

  • No soda.

  • No dessert until you finish your dinner.

  • Candy is no good for you.

  • Eat a balanced meal.

  • Sit down, relax and please chew your food.

Why is exercise so important?

  • Increase lean muscle mass (every pound of additional lean skeletal muscle mass burns approx. 50 calories per day).

  • Increase bone density

  • Increase BMR rate (Muscle approx. 6 times higher than fat)

  • Burn calories

  • Increase endorphins

  • Flush toxins

  • Remodel physique

  • Helps achieve results

  • Increases stamina

Health, fitness and weight loss is really pretty easy!

  • Calories really do count

  • Lean protein sources

  • Healthy fats

  • Minimal unrefined carbohydrates (minimal grains)

  • Low glycemic foods

  • Gluten free foods/low-allergenicity foods

  • Proper portions

  • Don’t skip any meals (eat 4-5 smaller meals/day)

  • Freshly prepared foods

  • Cardiovascular exercise

  • Weight resistance exercise

  • Don’t rely on the scale (bioimpedance more useful)

  • Education, formalized approach

  • Group support/coaching

Buyer Beware!

  • Sugar free foods

  • Fat free foods

  • Low carb foods

  • Health foods

  • Supplements that promise to cure all ailments

  • Diet foods

  • Heart healthy

  • No trans fats

  • Gluten free replacements

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