by Kim Miller | Jun 20, 2015 | lose your waist wednesdays, Uncategorized
How Fiber Helps You Lose Weight – It Gets a Little Gross
Fiber is a nutrient. An interesting nutrient! On the one hand, our bodies are completely incapable of digesting it—the fiber we do ‘digest’ is actually digested by our gut bacteria. On the other hand, fiber is associated with a huge list of positive benefits, from lowered blood fats to reduced belly fat to decreased incidence of colon cancer.
To better understand the important role fiber plays not only in weight maintenance and weight loss, but in health in general, here’s a quick overview.
Two Types of Fiber:
1. Soluble Fiber, which can dissolve in water
2. Insoluble Fiber, which cannot dissolve in water
Soluble fibers tend to gel, dramatically increasing blood thickness/viscosity. When we consume soluble fiber, it gels in the stomach, making the chyme (the liquidy digested food that passes from the stomach to the small intestine) thicken. If you imagine how much slower honey drains from a bottle compared to water, then you can see how soluble fiber slows down the rate of your stomach emptying!
Insoluble fibers, on the other hand, absorb less water, do not gel, and do not greatly affect how fast food empties from your stomach. In contrast to soluble fiber, insoluble fiber makes food travel faster through your intestines by adding bulk to it—in this way, insoluble fiber is great in helping to prevent constipation. Since insoluble fiber gains so much bulk, it too can make you feel fuller.
In terms of health benefits, soluble fiber is the one which is most frequently cited. A meal high in soluble fiber moves much more slowly through the digestive tract, which increases fullness.
And it is one of the “magical” reasons why my 30 Days To Lean members cite rarely being hungry.
Another great benefit of soluble fiber is that it makes it challenging for the carbohydrates consumed in your meal to make their way to the lining of your small intestine. As opposed to a thin, liquidy chyme, carbohydrates (specifically glucose, the simple sugar we digest most carbohydrates into) have trouble moving through the thick chyme of a soluble fiber-laden meal.
Ultimately, this means that less carbohydrates are absorbed, and the ones that are absorbed are absorbed over a much greater period of time as opposed to the rapid absorption simple carbs have. The benefits of this slower rate of absorption are two-fold: you have much more prolonged energy, due to the “trickle release” of glucose into your blood, and blood sugar never spikes which means there is no insulin spike and associated “sugar crash”.
In addition to slowing down carbohydrate absorption, soluble fiber can also ‘bind’ fats and cholesterol. Instead of just making it difficult for fat or cholesterol to ‘swim’ to the intestinal membrane, soluble fiber literally locks some of the fat and cholesterol away, completely preventing them from being absorbed.
When we combine the decreased absorption of carbohydrates and the binding of fat in a meal with a high soluble fiber content, what happens is that “total fecal excretion” of calories increases—we poop out more of the calories than we normally would. This sounds gross, but do not say I did not warn you!
Here’s the thing – we get to eat more food because the soluble fiber prevents us from absorbing all of it! Now how nice is that? By now you should be figuring out why the 30 Days to Lean members are losing so much weight and so quickly. Do you get why I am always saying, “When you eat- EAT.” Let me add one more insight, but promise me, promise me, promise me, you will put it into action! When you are aiming to lose weight do not eat like a bird. You gotta eat. So treat it like a job and eat – but enjoy it! This bird dieting from boxes and paper has got to go! I am on a mission. And I want you to join.
Here’s Your Job This Week
– Aim to increase your fiber 10% this week. No more or you will be sorry – if you get my drift. Goal 30-35 grams daily.
– Exercise 30 minutes moderately daily.
– Sleep like a baby. No crying though!
by Kim Miller | Jun 20, 2015 | lose your waist wednesdays, Uncategorized
When trying to lose weight here’s one more piece of information you need to know:
Do Not Do This When Trying To Lose Weight
A myth which has been ingrained in our beliefs is that blood sugar is inherently unstable, and we need a constant stream of calories to ensure it never dips or spikes. These little 100 calorie snack packs that I see people buying at the grocery stores are killing them. It’s all in an effort to stabilize their blood sugars thinking that this will cause them to lose weight. This strategy not only does them a disservice in the weight loss department but can place them at increased risk for insulin resistance leading to pre-diabetes and diabetes!
Insulin – The Fat Storage Hormone
Insulin is the fat storage hormone as you know, but glucagon is the “take from storage” hormone. The problem is that insulin responds rapidly to the increase in blood sugar that eating causes, allowing us to store excess energy readily, but glucagon has a much slower response which only happens after we have gone through that fuel, a process which can take up to four hours!
If you attempt to control blood sugar by eating often, the only metabolic change you are likely to make is that your body will be releasing more insulin and less glucagon. By actively suppressing glucagon secretion, your body is less likely to take energy back out of storage, and weight loss will be slow.
Healthy Meal Intervals
When you allow healthy intervals between your meals, your body gets the chance to use its own natural blood sugar stabilizer, the hormone glucagon. The result is your body spends more time in “take from storage mode” and you lose weight more readily!
For those of you on the 30 Days to Lean program, you know how important it is that “when you eat – you eat, and when you do not eat – you do not eat. At first you think I am a crazy woman suggesting eating only 3 times a day and no snacking.
I get it! At first it seems a little crazy as so many people are used to eating more than 3 times a day. After a while though, my members settle into this lifestyle, losing weight more rapidly than on any other lifestyle plan. The best part is that as the weight comes off, settling into really enjoying eating becomes a big bonus. I can’t tell anyone this though. They just have to experience it. But when they do, they realize immediately that all those years they thought they loved to eat, they really had no idea what truly loving to eat meant!
It’s the craziest thing, but what happens is they enjoy food more for three main reasons: One, they are actually hungry when they sit down to eat. Two, there is no guilt. They can sit down and enjoy breakfast, lunch, and dinner with no apologies. Three, they are eating real wholesome food. They are eating like we a designed to eat!
by Kim Miller | Feb 9, 2015 | Uncategorized
Meet Joe Spatarella, chief marketing officer of Online Banking Solutions! This is no ordinary meet up though. Over the next several months Joe and I go at health and fitness head on!
I’ve been training Joe in the gym over at the Serenata Beach Club in Ponte Vedra, Florida for over 6 months now, and although he is all committed while at the gym when he is training with me, it’s another story when he hits the road traveling for business!
Without mincing words ( sorry Joe!) let me just say that he’s a far cry from being the perfect client. Funny thing is, all the success he has in business somehow does not trickle into his healthful eating and exercise world! Why is that? Well don’t get me started on that question just yet! But if you stay with Joe and I over the next few month, you will surely get a head start on how to do things right if you are a traveling business person, or even if you are not one. Stick around. It’s going to be fun!
Let’s begin with a day in the life of Joe Spartarella: Joe this is where you plug in.
Hi! So my week began with a simple enough plan: round trip to Philadelphia for a 3 hour meeting. This Monday outing turned into The 22-hour “day trip”.
Up at 4am: grabbed coffee (cream & sugar) and a Cliff bar as there wasn’t time for much more. Flight from JAX to Atlanta, meet up with the CEO and regional sales manager, then fly Atlanta to Philadelphia. After a 45 minute drive, we have 15 minutes for lunch before a 1 pm meeting start.
We find a strip mall with a salad joint. I order a cup of vegetarian vegetable soup (their name, not mine) and a bottle of water. So far, so good.
The meeting ends a bit after 4pm and we head to the airport driving through freezing rain. Drop off the rental car, clear security and we actually have 30 minutes to grab a bite. I’m starving! More than likely because I’m tired. I am always hungry when I haven’t had enough sleep.
We pick a place called Vino something because the food looks healthy, but all I can order is a sandwich and I am trying not to eat any bread. Did I mention I was hungry? The grilled chicken sandwich vanished before my eyes along with a glass of Pinot Noir because, after all, the place was called Vino.
More coffee on the flight to Atlanta to keep me awake. In Atlanta, I’m notified that the flight to JAX is delayed. They finally board us and we sit for an hour. Followed by an announcement that the brakes have a problem. Another hour of waiting while they attempt to repair the brakes with everyone on the plane. It’s now 11:30pm and I’m losing my will to live (just kidding).
Another announcement and we have to depart that plane, move to another gate and wait for another aircraft. All the while Delta provides snacks in the form of myriad unhealthy items to make us feel better. My will is broken and I succumb to a bag of M&M (peanuts). This only makes me feel worse.
We finally take off at 12:15am, more coffee on the plane as I have to drive 45 minutes to Saint Augustine after landing at 1:15 am. I arrive home at 2:15 and get to sleep by 2:45am almost 23 hours later.
I’m sure I made a lot of bad decisions and poor food selections during that trip.
I wonder what I could have done differently???
Any Thoughts Kim?
Hi Joe! Travel and eating healthy can be tough no doubt. It just takes a little forward thinking, practice, and desire to do things right! This should help you the next time you have that 22 hour travel day.
Your Breakfast Mindset: Plan ahead. Scrap traditional breakfast thinking and be bold. After all, this is your health we’re talking about.
Breakfast of Real Champions – Here’s one make ahead the night before breakfast:
-4-6 oz. turkey slices.
-tsp Dijon mustard
-fresh, sundried or roasted tomatoes.
– half medium sized avocado sliced.
-spinach leaves
Lay Turkey slices flat. Add Dijon mustard. Lay tomatoes, avocado slices, and spinach leaves on top. Roll up several of these and devour them when you have a few minutes in the morning ( preferable within one hour of arising). Maybe you’ll find that you can relax and eat these high protein good fat roll ups at the airport with a cup of coffee ( no sugar – more on this later), and a bottle of water.
BodySmart Fit Tip: Find an on the go pattern that works for you. Repeat it. Repeat it. And Repeat it again until you are in the zone.
Your Lunch Mindset: Protein – Good Fat – and Loads of Vegetables. Get out of the calorie counting trap. Sure, we may think “how bad can vegetable soup and a glass of water be for lunch?” Answer: Terrible. The fact of the matter is we have to eat for energy and this is true whether you are aiming to maintain weight and your health, or looking to lose weight. Since your goal Joe is to lose a few pounds, it is especially important to eat. Vegetable soup at most restaurants does not cut it. Look for good solid proteins like chicken, fish, tuna, and eggs. If you have a sandwich opt for whole grain ( more on this later regarding weight loss and the whole grain myth) and load the sandwich with every possible vegetable you can get your hands on.
BodySmart Fit Tip: This is no time to be shy about asking for what you need! Load up on vegetables and consume at least 16 oz of water.
Dinner Mindset : Protein – Good Fats – and Loads of Vegetables Again!
Given your 30 minute window of time, opt for the biggest salad you can possibly find with a huge amount of dark greens, plenty of non starchy vegetables such as cucumbers, onions, garlic, bean sprouts, radishes, cabbage, green beans, celery, carrots, and a good high quality protein! Ask for olive oil and vinegar and forget all the no calorie, no fat, no sugar, no whatever packets of dressing they have. More on this later. And it’s ok, add some salt and pepper and sit down and enjoy that glass of pinot noir with your dinner. Just make sure it’s a good one!
BodySmart Fit Tip: Eat like you mean it and you will see that those m and m’s that the stewards offered to you while trying to appease you during your wait on the plane will be no competition for your iron will.
by Kim Miller | Dec 29, 2014 | Uncategorized
With just over two weeks to Christmas, I consider it a small miracle that you opened this newsletter. I know your to-do list is getting longer by the minute, but I am hoping you’ll take the time to do something that none of us do enough of. Five minutes, that’s all you’ll need.
While we’re busy planning, forecasting, goal setting, and getting ready for the next big party, we may have forgotten to take stock of how far we’ve come. Take 5 minutes today to look back at 2014. Make a list of the things you feel furthered your health status. Sometimes we do not give ourselves enough credit for small changes, so include even those small changes you might have made. Even small changes add up as the years unfold.
If you are like most people, you really can get healthier with age. That’s because most of us have so much to work with. Of course there are the rare people that do things perfectly. They eat lots of fruits and vegetables, exercise daily, eliminate most sugar, eat plenty of fish and clean meats, take time to be with friends and family, and keep stress to a minimum. But for most people, health status can increase as the years unfold because there are plenty things that can be done even better. Sure we may get a little slower or less powerful as we age, but health is something different than speed and power. Health is about energy for living, feeling good in the moment, and being able to do the things we want to do; And this is what I think we can reflect on.
That’s it for now though. I wish you the best in this New Year and I look forward to creating more ways of helping you feel and look even better. Thanks for a wonderful year!
Have a beautiful holiday season!
All My Best,
Kim
by Kim Miller | Dec 7, 2014 | Uncategorized
[vc_row][vc_column 0=””][vc_column_text]
Next program starts Monday May 1, 2017!
This program will:
1. Give you the motivation to get the job done
2. Reduce food cravings and make your life simple
3. Enable you to lose 8-18 lbs. ( many have lost more) in 30 days
4. Demonstrate how much food choices matter in weight loss and overall health
To enroll in this program email me [email protected] no later than Wednesday April 26th.
The texting/email program is 30 days. The main goals are to lose 8-18 pounds by eating healthy clean, develop a mind shift that says, “food choice matters in living healthy and lean as well as “Yes I can do this and live healthy.”
You will need certain foods and I will give you recipes. You must be willing to commit to 30 days. You will need to be committed and follow the guidelines. You will not be hungry. The recipes are simple and based around high nutrient values. You will not be cooking all day, but cooking is important. All you have to do is follow the instructions via text/email. There is no meeting to attend but I am a text, phone call or email away from helping you with questions you may have. I am available for you and I want to be available for you. I want you successful.
This is a no nonsense approach that will cause you to lose weight. It is designed for those who want quick, smart progress and understand that mind shifts are a necessity to healthy change. It is not designed for the person who is not motivated to stick to the plan for 30 days. This is a very healthy eating plan and it is not vegan. You will be eating lots of vegetables but you will also be eating an abundance of good fats, proteins and fiber.
The fee is $199.00 for the 30 days. And you may add a spouse for no additional cost.
What’s This All About?
On October 6th a group of 10 people began a program called 30 Days to Lean.
The people that began this program knew they had to be committed for 30 days. It was not a coaching program but rather an eat this, but do not eat that kind of program. Based on whole foods and an abundance of lean proteins, loads of fiber and good heart healthy fats, the 10 people began my trial texting and email program.
I want you to know that the reason I started this program was to help people solidify in their own minds that what we eat really does matter. What we eat makes the difference in not just our ability to lose weight or maintain weight but in how we feel about ourselves. Food has the capacity to make us feel more alive. Too often people get caught up in trying to exercise their weight off and exercise their way into feeling good. The bottom line is that this approach ceases to work after about the age of 35.
What I often see in the gym is craziness. My goal is to put an end to this by slowing people down in the gym and speeding them up in the healthy eating department. I realize that many people say they eat healthy but cannot lose weight and I really understand how they feel. But the fact is that far too often we think we know what clean eating is and that no one can help us – and so year after year they never get the right help because in their minds they know what to do! This is really crazy thinking. My goal is to change this.
When I designed this program I did so with you in mind. And because I tend to be very analytical when it comes to assessing health related outcomes I sat down with pen and paper to hand and arrived at answers to this single most important question: How can I help people lose weight, gain energy, get less sick, feel more alive, increase their hope for improvements in diabetes, heart conditions, high blood pressure, high triglycerides, arthritis conditions, achy knees, achy back, sleeplessness, and a whole host of other ailments that are improved dramatically with eating well and exercising less drastically and more smartly?
This was the big question I asked myself, but yet I had to figure out a way that I could have people experience what healthy eating really is instead of just reading about it and trying to put the pieces together on their own. And so, my goal was to keep it simple – simple like we want our lives to be. And further this plan had to have quick weight loss and feel good results as well as elements one would adhere to as part of a healthy lifestyle without being gimmicky or like you were on some insane 1000 calorie restricted diet.
Back To The First 30 Days To Lean Group
And so my hope for this group was not just that they lose 8-18 pounds in 30 days ( of which many already surpassed in 21 days) but that they feel better, and would have a clearer understanding of what eating for health and weight loss is truly about. I also wanted to use it as a jump start for higher levels of motivation.
And The Results of 30 Days to Lean/ Real Stories of Positive Impact and Weight Loss
Here’s the Raw Data. 10 people 30 days.
Evette: 12.5 lbs lost.
Sandy: 10.2 lbs lost.
Matthew: 24 lbs lost. Note- wife lost 12 lbs as well.
Deb: 5.5 lbs lost.
Paula: 18 lbs lost.
Janet: 10.1 lbs lost.
Mary Ellen: 8 lbs lost.
Kelly: 6 lbs lost.
Stephanie: 2 lbs lost.
Lorraine: 3 lbs lost.
Their Perceived Compliance Level
Evette: 12.5 lbs lost. 87% compliance.
Sandy: 10.2 lbs lost. 95
Matthew: 24 lbs lost. 99% compliance.
Deb: 5.5 lbs lost. 90% compliance.
Paula: 18 lbs lost. 97% compliance.
Janet: 10.1 lbs lost. 90% compliance.
Mary Ellen: 8 lbs lost. 70% compliance.
Kelly: 6 lbs lost. 50% compliance.
Stephanie: 2 lbs lost. Little compliance due to life events.
Lorraine: 3lbs lost. Morning shake compliance mainly. Too difficult to implement with other family members.
Individual Comments Regarding Changes
Evette: 12.5 lbs lost. 87% compliance.
Sandy: 10.2 lbs lost. 95 % compliance.
- It was easy.
- I feel like moving more.
- My Pants fit better.
- Can’t wait to go skiing.
Matthew: 24 lbs lost. 99% compliance.
- I felt like a balloon. I lost so quickly that I felt myself deflating.
- I don’t crave ice cream or candy anymore.
- I went to a wedding and did not feel tempted. I ate but it was easy to pass on all the temptations.
- I don’t pick up candy at the receptionist’s area where I work.
- I feel in control and confident I can do this. Never hungry! I don’t need fillers.
Deb: 5.5 lbs lost. 90% compliance.
- Clothes fit better.
- I feel great!
- Drank a little more wine than the 24 oz allotted weekly.
- Had a little more dark chocolate than Kim intended I have!
Paula: 18 lbs lost. 97% compliance.
- I can breathe better when walking.
- I don’t get out of breathe as much when going up a flight of stairs.
- My clothes are looser.
- The skin on my face is much clearer.
- I can bend easier.
- I don’t crave chocolate and desserts anymore.
Janet: 10.1 lbs lost. 90% compliance.
- I was never hungry.
- I feel great!
- I am really pleased with the results.
Mary Ellen: 8 lbs lost. 70% compliance.
- I feel really good about myself.
- I’m going through a lot with Parkinson’s disease and this just makes me feel I have control of things.
- My physical therapist noticed my weight loss.
- My thinking feels clearer.
- My energy is much better when I eat like she says to eat.
Kelly: 6 lbs lost. 50% compliance.
- I feel much empowered by this new way of eating.
- I used to be a sugar addict. My cravings have subsided.
- I still have a mental desire for dessert but not a physical craving.
- I go out for pizza with my friends and did not even feel deprived eating a salad with good protein!
- I wake up feeling good.
- My clothes fit better and it is not such a chore to see what fits me in the morning.
- I do not feel badly anymore about how I would eat too much. I am eating but and I do not feel the need to eat in between meals as much.
Stephanie: 2 lbs lost. Little compliance due to life events.
- The group did great. I am going to sign up again and this time I think I can do much better.
Lorraine: 3lbs lost. Morning shake compliance mainly. Too difficult to implement with other family members.
- Thanks for giving me your all. I learned a lot. I am thankful and now thinking about a major life transformation.
Approximate Ages
Evette: 40’s
Sandy: 40’s
Matthew: 30’s
Deb: 60’s
Paula: 50’s
Janet: 70’s
Mary Ellen: 50’s
Kelly: 30’s
Stephanie: 40’s
Lorraine: 50’s
General Group Comments of Interest
The foods were delicious. Lots of great recipes. Being in control feels good. It’s a stress free way to lose weight. Receive 1 email weekly and follow it. I am not at the mercy of my cravings any longer. I stress less. I think about food less, but really enjoy it when I eat. Kim said she was going to slow us down to speed up the weight loss and that is exactly what happened. The texting and emailing was perfect for my lifestyle. I just followed Kim’s plan and occasionally texted to the group. No stress. This is not a diet. It’s a way of eating. I thought I ate healthy before but I really did not. I’ve been trying to lose the last 10 lbs for 10 years and finally it has happened. I want to lose a few more though. I lost all of my weight in my stomach. I did not have to count calories. I want to continue eating like this. I have more energy and can pick up my grandchild without strain. I feel like I can continue to lose weight. I just feel so much better. I highly recommend it to anyone who is serious about losing weight. Don’t wait to lose weight and feel better another day. You will be so glad I promise. This is more than a diet plan. It’s a lifestyle that unfolds and one that you can actually expereince first hand and not just read about in a book. If you are serious about feeling good and losing weight especially in the mid section then don’t wait. Kim is one in a million of trainers and is always working for you! She never lets you down!”
And More Results: January 2015, 2015 group:
Hi everyone,
Below are the results of the 30 Days to Lean program that I now run monthly.
The 30 Days to Lean Program that I run via e mail and texting is part of that simplicity. Not only are people losing lots of weight on this plan but they are feeling a real sense of what it means to be simple and clean with exercise and diet.
If you are interested in joining my next group just call, email, or text me. It is really that simple.
I am very happy to help you, your family and friends too.
Results of 30 Days to Lean Program January 2, 2015 – pounds lost in 30 days. 13 people 171 lbs lost.Here’s the Raw Data. 13 people 30 days.Lynne : 17 lbs lost.
Doug : 20 lbs lost.
Cathy : 23.6 lbs lost.
Rick : 23 lbs lost.
Susan : 11 lbs lost.
Meridith : 8 lbs lost.
Mary Ellen : 9.3 lbs lost.
Sue: 12 lbs lost.
John: 15.3 lbs lost.
Amy : 6.1 lbs lost.
Leslie : 8.5 lbs lost
Jen: 9.3 lbs lost
Dave : 7.8 lbs lostTheir Perceived Compliance LevelLynne : 17 lbs lost. PC Level-99%
Doug : 20 lbs lost. PC Level-80%Cathy : 23.6 lbs lost. PC Level-95%
Rick : 23 lbs lost. PCLevel-95%Susan : 11 lbs lost. PC Level-50%
Meridith : 8 lbs lost. PC Level-50%
Amy: 6.1 lbs lost. PCLevel-75%John: 15.3 PCLevel-100%
Jen : 9.3 lbs lost PCLevel- 80%
Dave : 7.8 lbs lost. PC Level-70%Mary Ellen : 9.3 lbs lost. PC Level-65%Sue D: 12 lbs lost. PCLevel-65%Leslie: 8.5 lbs lost. PC level-90%Some Individual Comments Regarding ChangesLeslie
- Enjoyed the recipes!
- Did not get the highs and lows from sugars and carbohydrates
- I feel I can lose weight again.
Lynne
- Crave starchy foods much less
- No longer need to snack or even want to
- People are noticing
- Excited about eating!
Cathy
- Good energy
- Smaller belly
- No desire to snack
- Weight loss is proof this plan works!
Rick
- More mentally alert
- Cinch belt 2 more notches
- Foods great sign me up again!
Amy
- Physically more energetic
- Sustainable lifestyle
- Enjoy the foods and love the recipes!
- E mail and text concept is great. No meetings.
Jen
- BP down.
- Really liked the meals
- Loved the soup recipes!
Dave
- I feel a ton better!
- We no longer eat “crap as a go to”
- It made a huge impact on us!
Approximate Ages
Doug and Lynne – 60’s
Dave and Jen – early 40’s
Rick and Cathy – early 60’s
John and Amy – mid 60’s
Sue- early 50’s
Leslie – late 50’s
Susan – mid 50’s
Meridith- mid 20’s
Maryellen- late 50’s |
[/vc_column_text][/vc_column][/vc_row]
