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  • 11/05/2019 6:11 PM | Julie Johnson (Administrator)
    Vegetarian? Here Are 3 Nutrients You Should Supplement

    by Jorji Jett

    There are countless reasons for going vegetarian but, especially for those just starting out, you can run low on some key vitamins. Here are our top three nutrients you should supplement, plus an Isotonix® recommendation to help fill the gaps!

    Vitamin B12

    Vitamin B12 is important in helping your body to maintain healthy brain function and blood flow throughout our bodies. The downside?  It’s mainly found in animal products. This means that going vegetarian requires you to keep a closer eye on whether or not you’re getting enough through food alone.

    To make sure you’re getting enough B12, try adding nutritional yeast & fortified cereals into your diet. To be extra sure, we suggest Isotonix® Activated B-Complex! This product delivers metabolically active forms of several vitamins and minerals in isotonic form, ensuring that your body receives and uses vital nutrients quickly and efficiently. *

    Vitamin D

    We know that 15 minutes of sun exposure per day can help our bodies create vitamin D but colder weather is just around the corner, making 15 minutes of sun a little harder to accomplish. This nutrient contributes to healthy bones & a healthy immune system, which is why it’s important to have an adequate amount.

    Of course, aiming to meed that goal through diet is always best. The problem with relying on food for vitamin D, however, is that dietary vitamin D tends to be found in foods of animal origin! Supplementing with your Isotonix® Vitamin D with k2, an additional nutrient that allows the first to be better absorbed, can help you get the recommended 600 IU a day.*

    Iron

    Iron has a very important role in transporting oxygen throughout our blood to help us maintain our energy levels. So, this is another nutrient that vegetarians may want to consider supplementing. The body absorbs two to three times more iron from animal sources than plant sources, so even vegetarians who eat tofu & cashews regularly can have a hard time getting all of the iron they need.

    Thankfully, Isotonix® offers a Multivitamin with Iron to help you fill those gaps! This product delivers iron, and 100% or more of your daily value of essential vitamins and minerals!*

    Let's have coffee and find out more about each other!

    Jorji Jett

    503-899-8017

    www.jorjijett.com



  • 10/06/2019 4:14 PM | Julie Johnson (Administrator)

    TIPS FOR SELF CONTROL OVER THE HOLIDAYS!  

    By Jorji Jett, Welness Educator

    Even if you have iron willpower, the holidays are challenging when it comes to self-control and avoiding weight gain. In fact, the average American will gain between 1 and 7 pounds during the six-week span between Thanksgiving and New Years! In the name of holiday cheer + with wellness in mind, we want to arm you with a few healthy holiday habits to help you maintain + enjoy the festivities without stress.


    Drink Wisely

    High-calorie and sugar-loaded drinks such as hot chocolate and eggnog are very popular through the holidays.  So are alcoholic beverages that offer little to no nutritional value. Not only does alcohol add empty calories, but it lowers your inhibitions and self-control which can lead to more indulging than you originally planned! These indulgences in moderation won’t hurt, but the calories you drink combined with all that food can add up quickly.


    Solution: 

    Instead of grabbing the first thing that comes to mind when you enter the party, think about which drink is really going to hit the spot.  Savoring a drink you truly want will leave you more satisfied and less likely to reach for another without thinking! You may also plan the nights that you will be indulging in alcohol and skip the nights that are not all that festive.


    Sipping on a glass of water in between holiday beverages will also help you consume less while keeping you hydrated! This is especially important if you’re drinking alcohol and eating high-sodium foods. if you have iron willpower, the holidays are challenging when it comes to self-control and avoiding weight gain.

    Don’t Skip Meals

    It’s easy to think in terms of “saving calories”, but that habit will do just about everything but help! According to the National Weight Control Registry, over 75% of those successful in maintaining lost weight eat breakfast, and those who skip meals are more likely to overindulge later and feel less in control when faced with high-calorie options!

    Solution:

    Instead of skipping meals to bank calories for later, plan your meals according to the activities you have planned for that day! If you’ve got a dinner party, plan a light but balanced breakfast, a lunch with fiber and lean protein, and a healthy snack right like a TLS Shake before you head out the door. Plus, planning your meals allows you to take your CORE to curb cravings all night long!

    Showing up feeling satisfied instead of starving will help you decide what you really want to indulge on, and can help you say no when you know you’ve had enough for one night.

    Manage Stress

    Family visits, travel, vacations, and holiday parties fill the holiday season. For most of us, that means our stress levels go through the roof! Unfortunately, that means the level of cortisol, the hormone released in response to stress, in our blood rises right along with it. This can cause an increase in stored belly fat, reduced self-control, and increased cravings for sugar and carbohydrates.

    Solution:

    If holiday deadlines, travel plans, and party planning are stressing you out, take a few moments to step away. Try finding a quiet space to do simple tasks such as breathing, stretching, take a relaxing walk, or doing yoga.  These can give you time to take your TLS ACTS to manage stress-related side effects, keep cortisol levels down, and avoid emotional eating!

    Keep a Schedule

    Food isn’t the only factor at play when talking about holiday weight gain.  Your schedule has probably been disrupted and you want to take time to catch up with the family you may not see that often, so you’ll probably find yourself less active than usual.  Sitting on the couch watching sports and catching up with family is a common holiday tradition, but inactivity coupled with heavy holiday foods can mean you’ll be carrying a few excess pounds with you when you leave.

    Solution:

    Did you know that ninety percent of National Weight Control Registry participants successful in maintaining weight loss exercise on average 1 hour a day? While an hour is best, getting even 20-30 minutes of exercise in the morning will ensure you get your daily workout, rev your metabolism, and make you more active throughout the day!  Plus, the schedule will help to create a long-lasting healthy habit that can double the odds of keeping the weight off.

    Portion Sizes Matter

    It’s not just what you eat, but how much you eat that makes a difference. Serving sizes have increased significantly over the years, and so have plate sizes! This can make it more difficult to practice self-control and determine how much you should be putting on your plate, especially when you’re looking at heavier-than-normal dishes that you may have never tried before!

    Solution:

    Try choosing a smaller salad plate instead of the larger dinner size, but not just because oversized servings won’t fit! Choosing smaller plates can actually make you feel fuller with less food because we feel like there’s plenty of food on our plate – and that’s usually the case. Be sure to fill half your plate with fruits and vegetables, leaving just half for meat and starchy foods.

    You can also control portion sizes by making your dish portions smaller! Whether you’re hosting the entire party or simply bringing a dish, try cutting it into smaller sizes or creating smaller versions (i.e. cake pops instead of cupcakes).  Not only will you + guests be tempted to eat less, but you’ll be able to sample more without going overboard!

    Always check with your health care professional before making diet and lifestyle changes.

    Jorji Jett

    Certified Health and Wellness Educator

    503-899-8017

    www.OPCPower.com

    Representing Isotonix® dietary supplements, that are delivered in an isotonic solution and are scientifically advanced formulas designed to give your body the maximum benefit from vitamins and minerals.  Isotonix offers a complete array of products designed to fit your needs which are absorbed up to 90-95% within 10-15 minutes. It is a powder and is mixed with water, so the stomach is much less likely to become upset.



  • 08/13/2019 12:59 PM | Julie Johnson (Administrator)

    The Benefits of Fitness!

    There are many benefits to having a regular fitness routine. The USDA has made key recommendations on physical activity. They suggest:

    • To reduce the risk of chronic disease in adulthood: Engaging in at least 30 min of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
    • To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engaging in approximately 60 minutes of moderate-to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements
    • To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements.

    Participating in normal physical activity will also boost confidence, increase energy, assist in weight loss, and much more. Working out can increase muscle mass which in turn supports bones from fractures and breaks. Exercise also promotes mental health. During exercise, endorphins are released which cause feelings of bliss.

    Find a Way
    It is easy to find an excuse not to work out, so it is important to have a routine and stick to it! There are small things that can be done that increase calories burned throughout the day. Examples of these include taking the stairs instead of the elevator and parking farther away from the door at work or when running errands. Stretching in the morning and/or in the evening is also a good habit to get into. Stretching improves flexibility and decrease chances of injury. If finding time to get to the gym is difficult, try using every day objects found at home such as water bottles and stairs which can replace dumbbells and machines.

    Nutrition and Physical Activity
    Obesity trends in the United States are continuing to rise. Three years ago there was hope for overall percentages to drop by year 2010, yet current percentages have risen uncontrollably! Being physically active is the way to counteract obesity and an unhealthy lifestyle. Statistics show that the more fruits and vegetables a person consumes, the more physically active they are. Obtaining a healthy weight is about more than just short-term dietary changes. A lifestyle change is necessary that includes regular exercise and healthy eating.

    Exercise and Weight Control
    Exercise plays an important role in weight control. The better one understands this relationship, the easier it is to accept and take advantage it. Many health problems are associated with excess body fat. Some of these include coronary heart disease, high blood pressure, osteoporosis, diabetes, arthritis and certain forms of cancer. Some evidence now exists showing that health and longevity are both affected negatively by obesity.

    Supplements
    Some dietary supplements can be used in conjunction with a fitness routine to help the body adapt and function its best.

    B-Vitamins: This group of water soluble vitamins includes thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). When these are all used together, it is referred to as a B-complex. B vitamins are important in cellular metabolism and are cofactors in many reactions. Some of the functions they are necessary for include energy, amino acid and protein metabolism, synthesis of red blood cells and neurotransmitters, and DNA and RNA synthesis.

    Amino Acid: In human nutrition, certain amino acids are essential and must be consumed within the diet. The body has many uses for amino acids. One important purpose of amino acids is to serve as building blocks for proteins. This process involves long, linear chains of amino acids which bind together to form convoluted protein molecules. Arginine is a specific amino acid commonly used in supplements. It is necessary for the formation of creatine, is a precursor for nitric oxide, can reduce healing time of injuries and quickens repair time of damaged tissue.

    Protein: A protein is composed of long chains of amino acids bound together by peptide bonds, forming a complex molecule. Proteins function in many ways in the body. Proteins act as signal messengers and receptors, enzymes are composed of proteins, and they form structural components. When proteins are consumed, they are broken down by digestion to serve numerous functions.

    Creatine: Athletes involved in high-intensity workouts use a lot of energy in the form of adenosine triphosphate (ATP). The human body uses ATP to produce energy by breaking the bond between phosphate groups forming adenosine diphosphate (ADP). A phosphate group must be donated to ADP to regenerate ATP – creatine phosphate does this. Of the creatine naturally found in the body, about 95% is located in the muscle.

    Electrolytes: An electrolyte is a substance that contains free ions. Some of the common electrolytes are sodium (Na+), potassium (K+), chloride (Cl-), magnesium (Mg2+) and calcium (Ca2+). Electrolytes affect the muscle actions, hydration levels and blood acidity among other functions in the body. The body loses electrolytes through sweating, so during exercise it is important to replace them by drinking fluids.

    Always check with your health care professional before making diet and lifestyle changes.

    Jorji Jett

    Certified Health and Wellness Educator

    503-899-8017

    www.OPCPower.com

    Representing Isotonix® dietary supplements, that are delivered in an isotonic solution and are scientifically advanced formulas designed to give your body the maximum benefit from vitamins and minerals.  Isotonix offers a complete array of products designed to fit your needs which are absorbed up to 90-95% within 10-15 minutes. It is a powder and is mixed with water, so the stomach is much less likely to become upset.


  • 04/08/2019 10:05 AM | Julie Johnson (Administrator)
    What You Can Do for World Health Day

    Each year, the World Health Organization (WHO) uses World Health Day to start the conversation on the global burden of disease and illness. While we can’t fix these global problems overnight, there are always things we can do to change our own lifestyle for the healthier! Here are a few ideas on how you can be a part of the solution this World Health Day (April 7).

    Aim for 30-60 minutes of Activity.

    Think of it this way – a 60-minute workout is only 4% of your day, and that’s nothing! Can’t swing a full 60? Then squeeze in a quick 30-minute walk, jog, or workout class for an easy alternative. These active minutes help improve your cardiovascular health, keeps your weight in check, and can also boost your mood and your energy for the rest of the day!

    Try Out Healthier Foods

    The key to eating healthier isn’t to measure your food and count every calorie. It’s as simple as avoiding processed foods, cutting back on excess sugar and sodium, and opting for whole and nutrient dense foods! For World Health Day, simply be mindful of what you are putting into your body and opt for lean proteins, leafy greens, whole grains, and vegetables. There’s plenty to choose from, but I have a great collection if you need inspiration!

    Practice Gratitude

    There are always negatives throughout our day, but studies have shown that letting them get in the way of the positive moments can have a negative effect on our mental, emotional, and even physical wellbeing! On World Health Day, try taking a moment to list and meditate on the things in your life you can be thankful for. You might just find yourself smiling a bit more and stressing a bit less!

    Start Your Day with Supplements that fit your health needs! Isotonix® is my supplement of choice ... powder formula that you mix with water ... no upset stomach and 95% absorption!

    Nothing is more important than staying on top of your daily health, but who wants to start each morning with a handful of pills?  Now, you know you’ve started the day by providing your body the nutrients it needs by an Isotonic Formula designed for you based on your specific needs.  www.jorjijett.com

    Replace Dessert with a healthy protein shake, or smoothie

    Don’t worry – that food will all be there waiting for you tomorrow. For today, try finding a shake recipe that sounds delicious and you might just fall in love with this healthier option! (Pro Tip: Protein Ice Cream is a real thing that we absolutely suggest trying!) I have many great ideas ... just ask me!  

    Have a great month!!!  Jorji Jett, Health Coach, 503-899-8017


  • 03/07/2019 4:41 PM | Julie Johnson (Administrator)

    Managing Menopaulsal Weight Gain by Jorji Jett

    Losing weight isn’t easy for anyone, but losing weight during and after menopause can just seem impossible!  With hormonal changes and the natural side-effects of aging working against you, many women complain of a shift in fat to the midsection even if the number on the scale hasn’t changed. Sound familiar? You’re not alone! Here’s what’s behind those sneaky changes and a few tips on managing menopausal weight gain to tip the scales back in your favor.

    Menopausal Weight Gain: The Why

    Unfortunately weight gain during this time of our lives is common, but not unbeatable! Your body is going through changes which means the old methods that used to keep you in shape may not be working as well as it used to – or not at all. Women tend to gain about 10 to 15 pounds on average—from 3 to 30 pounds is the typical range—during and after menopause. And because your metabolic mechanism is in the process of shifting, that weight is not going to want to come off easily! So, what’s the deal?

    Doctors think several different factors work together to explain menopausal weight gain:

    ·         We burn fat more slowly as our bodies age over time.

    ·         Many women begin to have trouble sleeping which is linked to weight gain 

    ·         Many women exercise less as they age due to illness, injury, or lack of mobility

    ·         Loss of muscle mass 

    ·         Hormone fluctuations – Both elevated and low levels of estrogen can lead to increased fat storage + may cause your body to store fat in new places

    ·         Women can become insulin resistant as they age

    ·         Medications and prescriptions can cause weight gain as well

    ·         Poor eating habits

    As you can see, there isn’t just one place to point the finger when it comes to menopausal weight gain. There are plenty of factors in place and, while many of them lie outside your control, there are a few lifestyle changes you can still make to help!

    Managing Menopausal Weight Gain

    Whatever the cause, more menopausal women in the U.S. are currently overweight than who sit at a normal, healthy weight. And those extra pounds aren’t just making a difference in your wardrobe – they come with health concerns, too! You can’t stop the hormonal changes that come with time and aging, but you can do plenty to address lifestyle habits and stressors that will help you manage menopausal weight gain.

    Reduce Portion Sizes
    To maintain your current weight during and after menopause, you may not need as many calories as you’re used to eating. In fact, you may find you need ~200 fewer calories a day during your 50s than you did during your 30s and 40s! Start by logging your food for a week, then take a look to see where you can cut back a touch here and there. It may be switching your morning latte to an au lait, skipping out on Happy Hour, or swapping your nightly ice cream for a TLS® Nutrition Shake! 

    Dial in Your Diet
    To reduce calories without skimping on nutrition, you’ll want to pay close attention to what you’re eating and drinking throughout the day! Replace packaged and processed foods with fruits, vegetables, lean proteins, and whole grains.

    Kick the Sweets
    Added sugars account for nearly 300 calories a day in the average American diet. The worst part? Half of these come from easy-to-replace foods like sodas, energy drinks, sweetened coffees, baked goods, and candy! Try to limit sweets to an occasional treat and replace the others with fruits or one of the delicious recipes on our Pinterestboard!

    Maintain Muscle
    Regular exercise helps boost your metabolism and helps your body shed fat faster overall, but strength training is crucial! Cardio is great, don’t get us wrong, but muscle dictates metabolism so walking around the track isn’t going to lead you to major change.

    Seek Support
    Major life changes aren’t easy, and no one expects you to know how to manage all of this alone! With diet, metabolism, and life changes that all need to come together to create healthy, sustainable weight loss, it’s only fair you have the support you need to reach success.  Surround yourself with friends and loved ones who support a healthy you at every shape while also supporting a healthy diet and physical activity.

    Whether you need help finding a meal plan that fits, supplementation that works for you, or help to create a lifestyle you love, visit my website www.TLSSlim.com/jett, or call me at 503-899-8017 for a consultation over a cup of coffee! Jorji

     

  • 02/10/2019 6:41 PM | Julie Johnson (Administrator)

    5 PLANTS YOU SHOULD BE EATING EVERY DAY

    by Jorji Jett

    Plants don’t just make up the base of your salad; they make up the base of your healthy diet, too! It truly is incredible how much good a diet including a hearty serving of plants can do for your health, mental and physical, but the thousands of options can make it difficult to know which ones to choose.  To really reel in those healthy benefits, we’ve got our recommendations for the 5 you should try to eat every day.

    Chia Seeds 

    Easy to travel with and easier to enjoy, chia seeds pack a lot of nutrition into tiny little pods! Up to 60% of the oils found in these plants are essential fatty acids that play important roles in heart and cellular health, but they’re also full of fiber and important amino acids!

    Enjoying this super-veggie is super easy! You can grind it up to add to smoothies and salads or soak them overnight for a delicious alternative to high-carb oatmeal!

    Dark Leafy Greens

    Greens are one of the most important foods that you could include in your healthy diet. They provide everything from minerals to fiber to phytonutrients only available through plants (or a greens supplement). The nutrients found in leafy greens such as kale, collard, greens, and spinach all contribute to healthy-aging, healthy bones and skin, and even help support cognitive function!

    To mix it up, don’t limit yourself to one type of green. Switch it up from romaine, to arugula, to red leaf lettuce, to kale to keep you from getting bored and ensure you’re getting the widest range of phytonutrients! Also, don’t forget about options such as sautéing or grilling certain greens and dressing them up with healthy toppings!

    Lentils 

    Lentils are a staple in most plant-based diets, but that doesn’t mean you can’t add them into yours, to0! These plants are versatile, budget-friendly and healthy enough to add to your favorite lunch + dinner recipes without worry. There’s plenty of different types including:

    • Brown: These are the most widely eaten type with an earthy flavor, and they’re perfect for soups + stews.
    • Puy: Similar in color to brown lentils, these have more of a peppery taste
    • Green: Green lentils vary in size but taste similar to puy lentils (and are much cheaper).
    • Yellow and red: These nutty flavored lentils are great for quick cooking since they’re split.
    • Beluga: These lentils resemble black caviar, and are great as a base to warm salads.

    Add a half-cup of cooked lentils to your favorite soups and enjoy over 9 grams of protein and 8 grams of dietary fiber, and switch up the types you use to enjoy the different nutrients in each! How’s that for a satisfying, healthy, and wallet-friendly way to fill up on a cold January night?

    Beets

    This bright and vibrant plant is one we’ve grown to love over the last year or so. They contain nutrients like folate, manganese, fiber, potassium, vitamin C, and iron while providing powerful antioxidant and anti-inflammatory benefits! Still not convinced? Check out the nutritional profile below:

    • Calories: 44
    • Protein: 1.7 grams
    • Fat: 0.2 grams
    • Fiber: 2 grams
    • Vitamin C: 6% of the RDI
    • Folate: 20% of the RDI
    • Vitamin B6: 3% of the RDI
    • Magnesium: 6% of the RDI
    • Potassium: 9% of the RDI
    • Phosphorous: 4% of the RDI
    • Manganese: 16% of the RDI
    • Iron: 4% of the RDI

    The good news doesn’t stop there, especially for you gym-goers who could use the natural pre-workout abilities of this amazing plant! Beets can be incorporated into a wide variety of meals from bread, cakes, burgers, soups, and more.

    Almonds 

    Containing calcium, vitamins E and B-6, riboflavin, niacin, thiamin, pantothenic acid, and folate, these fiber-rich nuts are a must-have in your daily diet! Not only have they been shown to improve gut health by affecting your microbiome, but they have also been shown to reduce “bad” LDL cholesterol!

    Worried about the calories?  Several studies have found that regularly eating a healthy portion of nuts is not associated with weight gain (read: you still can’t eat the entire container).  Since these nuts are filled with fats and fiber, you end up feeling full and satisfied much sooner than if you were to eat the same calories-worth of something like bread or chips. For example, one studyfound that those who ate two+ servings of nuts per week had a 31% lower risk of weight gain compared to those who never or rarely ate them. More surprisingly, even when study participants added nuts to their diet as they chose to do so didn’t lead to weight gain!

    Please let's have coffee and get to know each other better!!! Love my WOW buddies!!! Jorji Jett  503-899-8017  www.jorjijett.com


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  • 12/02/2018 8:36 PM | Julie Johnson (Administrator)
    The Healthy Skin Diet – Improve Your Skin, Naturally
    We know this is a tough one to face, especially during the holidays. But your skin health could be improved by what you eat on a daily basis!Read ahead for some excellent foods to add to your diet for healthy skin. Also some foods we advise to cut back on.
    Fill up on:
    Vitamin A:
    Carrots and spinach are a good source of vitamin A. This prevents the overproduction of cells in the skin’s outer layer. Not a fan of spinach or carrots? Try other vitamin A powerhouses. This includes pumpkin, sweet potatoes, dark leafy greens, and cantaloupe.

    Omega-3 Fatty Acids:
    Foods rich in omega-3 fatty acids, like salmon, walnuts, and flax seed may help keep inflammation under control. Fill up on fish for healthy skin.

    Vitamin E: 

    Vitamin E in foods like pine nuts and sunflower seeds plays an important role in preventing acne development. Many studies have found that levels of vitamin E were significantly lower in patients with acne. Plus, the vitamin can help heal acne-scarred skin.

    Zinc:

    Zinc deficiency is associated with a variety of skin problems. Kicking back oysters and munching on dark chocolate can provide a healthy dose of zinc.

    Antioxidants:

    Found in foods like fruits and vegetables like berries, tomatoes, apricots, beets, squash, spinach, sweet potatoes, tangerines, peppers, and beans, antioxidants are helpful to prevent damage caused by free radicals.

    Vitamin B5:

    This super vitamin B5 (and other B vitamins) promotes, among other things, healthy skin and hair. It has been shown to decrease oil production on skin and reduces the size of pores.

    Selenium:

    Whole grains (like quinoa and brown rice) and aromatic vegetables (like onion and garlic) are rich in selenium, which helps preserve skin’s elasticity. 

    Water:

    Drinking water is one of the best things you can do to keep your skin in shape. It keeps your skin moist — and that makes fine lines and wrinkles less noticeable. It also helps your cells take in nutrients and get rid of toxins. And it helps with blood flow, keeping your skin glowing. The common advice is to drink 8 glasses of water a day, but you may not need exactly that many. The water in fruits, veggies, juice, and milk counts toward your total.


    High Fiber Foods:

    Eating high fiber foods like fruits, beans, and vegetables, can help the body flush out toxins, which can lead to inflammation and clogged pores. 

    Recommend that you avoid the following foods: high glycemic foods, greasy foods, refined sugars.

    Jorji Jett 

    503-899-8017

    jorjijett.com

  • 10/10/2018 6:31 PM | Julie Johnson (Administrator)

    The Dangers of Belly Fat

    If your waist measures 35 or more inches for women or 40 or more inches for men, chances are you’re harboring a potentially dangerous amount of abdominal fat.

    ImageIf you do nothing else today to protect your health, consider taking an honest measurement of your waist. Stand up straight, exhale (no sucking in that gut!) and with a soft tape measure record your girth an inch or two above your hip bones.

    The result has far greater implications than any concerns you might have about how you look or how your clothes fit. In general, if your waist measures 35 or more inches for women or 40 or more inches for men, chances are you’re harboring a potentially dangerous amount of abdominal fat.

    Subcutaneous fat that lurks beneath the skin as “love handles” or padding on the thighs, buttocks or upper arms may be cosmetically challenging, but it is otherwise harmless. However, the deeper belly fat — the visceral fat that accumulates around abdominal organs — is metabolically active and has been strongly linked to a host of serious disease risks, including heart disease, cancer and dementia.

    You don’t even have to be overweight or obese to face these hazards if you harbor excess fat inside your abdomen. Even people of normal weight can accumulate harmful amounts of hidden fat beneath the abdominal wall. Furthermore, this is not fat you can shed simply by toning up abdominal muscles with exercises like situps. Weight loss through a wholesome diet and exercise — activities like walking and strength-training — is the only surefire way to get rid of it.

    Until midlife, men usually harbor a greater percentage of visceral fat than women do, but the pattern usually reverses as women pass through menopause. Few females seem to escape a midlife waistline expansion as body fat redistributes and visceral fat pushes out our bellies. Even though in my eighth decade I weigh less than I did at age 13, my waist is many inches bigger. 

    Here’s why visceral fat cells are so important to your well-being. Unlike the cells in subcutaneous fat, visceral fat is essentially an endocrine organ that secretes hormones and a host of other chemicals linked to diseases that commonly afflict older adults. One such substance is called retinol-binding protein 4 (RBP4) that was found in a 16-year study of nurses to increase the risk of developing coronary heart disease. This hazard most likely results from the harmful effects of this protein on insulin resistance, the precursor to Type 2 diabetes, and development of the metabolic syndrome, a complex of cardiac risk factors. 

    The Million Women Study conducted in Britain demonstrated a direct link between the development of coronary heart disease and an increase in waist circumference over a 20-year period. Even when other coronary risk factors were taken into account, the chances of developing heart disease were doubled among the women with the largest waists. Every additional two inches in the women’s waist size raised their risk by 10 percent.

    Cancer risk is also raised by belly fat. The chances of getting colorectal cancer were nearly doubled among postmenopausal women who accumulate visceral fat, a Korean study found. Breast cancer risk increases as well. In a study of more than 3,000 premenopausal and postmenopausal women in Mumbai, India, those whose waists were nearly as big as their hips faced a three- to four-times greater risk of getting a breast cancer diagnosis than normal-weight women. 

    Dutch study published last year linked both total body fat andabdominal fat to a raised risk of breast cancer. When the women in the study lost weight — about 12 pounds on average — changes in biomarkers for breast cancer, like estrogen, leptin and inflammatory proteins, indicated a reduction in breast cancer risk.

    Given that two-thirds of American women are overweight or obese, weight loss may well be the single best weapon for lowering the high incidence of breast cancer in this country.

    Perhaps most important with regard to the toll on individuals, families and the health care system is the link between abdominal obesity and risk of developing dementia decades later. A study of 6,583 members of Kaiser Permanente of Northern California who were followed for an average of 36 years found that those with the greatest amount of abdominal obesity in midlife were nearly three times more likely to develop dementia three decades later than those with the least abdominal fat. 

    Having a large abdomen raised dementia risk in the women even if they were of normal weight overall and lacked other health risks related to dementia like heart disease, stroke and diabetes.

    Among other medical problems linked to abdominal fat are insulin resistance and the risk of Type 2 diabetes, compromised lung function and migraine headaches. Even asthma risk is raised by being overweight and especially by abdominal obesity, a study of 88,000 California teachers found.

    Over all, according to findings among more than 350,000 European men and women published in The New England Journal of Medicine, having a large waist can nearly double one’s risk of dying prematurely even if overall body weight is normal. 

    All of which raises the question: How best to shed abdominal fat and, even more important, how to avoid accumulating it in the first place?

    Chances are you’ve periodically seen ads on the internet for seemingly magical ways to reduce belly fat. Before you throw good money after bad, let it be said that no pill or potion has been scientifically shown to dissolve abdominal fat. You have to work at it. And that means avoiding or drastically limiting certain substances in your diet, controlling overall caloric intake and engaging in exercise that burns calories.

    Perhaps the worst offender is sugar — all forms and especially fructose, which makes up half of sucrose and 55 percent of high-fructose corn syrup. One of the best ways to reduce your sugar intake is to stop drinking sodas and other sweet drinks, including fruit juices. Limiting alcohol, which may suppress fat-burning and add nutritionally empty calories, and avoiding refined carbohydrates like white bread and white rice are also helpful. 

    Make sure your diet contains adequate amounts of protein and dietary fiber, including vegetables, beans and peas and whole grains.

    Get enough sleep — at least seven hours a night. In a study of 68,000 women followed for 16 years, those who slept five hours or less were a third more likely to gain 32 pounds. 

    Finally, move more. In a major national study, inactivity was more closely linked to weight gain and abdominal obesity than caloric intake.  by Jane Brody, personal health columnist 

    This is SUCH great information and this is how I have helped myself loose over 38 pounds and coached many to do the same thing.  Let's have coffee and change some people's lives!

    Jorji Jett, Certified Lifestyle Trainer and Coach 503-899-8017

    ...


  • 09/09/2018 8:50 PM | Julie Johnson (Administrator)

    W.O.W. SMALL GROUPS UPDATE

    by Bridget Backus McBride 

    Studies show that stronger connections are made by doing an activity with other people in small gatherings. It takes the pressure off while trying to get to know someone. Consider joining one of the Small Groups (5-10 depending on the activity) below or feel free to suggest one that might not be here. (Be sure to put “WOWSmall Groups” in your Subject line if emailing.) Looking forward to getting to know more of you!

     ________________________________________________________

     The Warm and Fuzzies

     Let’s get together to knit, crochet, stitch, and chat. We’ll meet for an hour and half over yarn and threaded needle works of any kind with a coffee or tea at our side at local Newberg coffee shop Coffee Cat. (If more experienced members would like to help newbies that could be awesome!) Not crafty, but love to meet other W.O.W. members over coffee? Come anyway! Let’s bond over warm and fuzzies.  Requirements: Once every other week on Tuesday mornings, 10:00 am -11:30ish am starting September 11th.

     Group Leader:

    Bridget Backus McBride

    Spotted Dog Creative

    Cell: 503-538-3553

    Email: sptdogcrt@gmail.com

     

     Global Wine Discovery

     Come join in a monthly “discovery” tasting where we all bring a bottle based on a certain themes, for example South Africa or Barolo (anything outside the USA), and are prepared to talk about it over a tasting. It would encourage us to broaden our horizons outside of Oregon and we’d all learn from each other. Requirements: Plan to purchase a bottle of wine based on our theme as well as discussing your research. Contact Sheila for times and dates.

     Group Leader:

    Sheila Nicholas

    Anam Cara Cellars

    306 N. Main Street

    Newberg, OR 97132

    Phone: 503-537-9150

    Cell: 503-550-8686

    Email: sheila@anamcaracellars.com

     Wanna Go for a Walk? (Pooch Version)

     

    Let’s go walking with our well-mannered doggos! Meet up to walk the loop around the golf course in the parking lot at the Chehalem Glenn Golf in Newberg (on the white event tent side).

    Requirements:  Good-natured dogs, leashes (no flexi leads, please), poop bags, and one W.O.W. human in comfortable walking attire. Feel free to borrow someone else's canine if you don't have one!  Once every other week on Thursday mornings, 10:00 am starting September 6th.

     

    Group Leader:

    Bridget Backus McBride

    Spotted Dog Creative

    Cell: 503-538-3553

    Email: sptdogcrt@gmail.com

     

     

     Wanna Go for a Walk? (Human Only Version)

     

    Let’s go walking! Meet up to walk the North Valley Friends Trail at Veritas School in the parking lot at the North Valley Friends Church on Hwy 240 in Newberg.

    Requirements:  One W.O.W. human in comfortable walking attire.  Times and dates to be determined by Group Leader.

     

    Group Leader:

    Consider volunteering here! 

    Contact Bridget at sptdogcrt@gmail.com and I’ll get you going.

     

    Let’s Do Lunch!

     

    This is a reboot of a lovely Small Group that W.O.W. has done before. Visit different restaurants in our area for lunch once every other week or once a month. The Small Group decides on a restaurant (usually via email) and off you go! It’s a great way to connect with other members and expand your palate at the same time.

     

    Group Leader:

    Consider volunteering here! 

    Contact Bridget at sptdogcrt@gmail.com and we’ll get you going.

     

    Adventure Group

     

    This is one of the original Small Groups for W.O.W members. If you’d like to resurrect this super fun activity, contact Bridget at sptdogcrt@gmail.com and we’ll get you going again.

     

     Photography Group

     

    We have had a previous Small Groups photography group for W.O.W. members. If you’d like to revisit this super fun activity, contact Bridget at sptdogcrt@gmail.com and we’ll get taking fantastic photos again.


  • 09/09/2018 8:17 PM | Julie Johnson (Administrator)

    By Jorji Jett
    Sugar, simply put, is a simple carb that provides energy for your body, providing quick fuel when your body needs it. Glucose, one of the main forms of simple sugar, is used also heavily by your brain to power important functions, but nutritionally? Unfortunately, sugar has no other value.

    Natural vs. Added Sugar

    When we talk about sugar, we don’t mean to make simple sugar the villain. After all, there is a difference between natural sugars and the sweeteners, sugar alcohols, and syrups made in factories. Naturally occurring sugar is the sugars you find in unprocessed foods such as:

    • Milk
    • Fruit
    • Vegetables
    • …and some grains

    Natural sugar can be good for you in moderation based on your lifestyle. If you’re an athlete or heading out on a 9-mile run, the natural sugars in a banana will go a long way in fueling your body’s quick energy stores. Again, these natural sugars aren’t necessarily bad but they are still sugar!

    On the other hand, added sugar is what’s found in many processed foods, drinks, and condiments as they’re being produced. Many times, natural sugars and added sugars are found in items like sports drinks, bottled juices, and even “health bars”!  Here, it’s important to note that brown sugar, agave, coconut sugar, and any other variation of that is also an added sugar, even if it’s inherently natural. Here’s a peek at the common culprits when it comes to added sugars:

    • Whole-grain cereals
    • Granola
    • Flavored instant oatmeal
    • Frozen desserts
    • Frozen meals
    • Granola bars
    • Protein bars
    • Nutrition bars
    • Pasta sauce
    • Smoothies
    • Fruit juices
    • Yogurts
    • Barbecue sauce
    • Ketchup,
    • Salad dressing
    • Coffee creamers

     

    5 Ways to Cut Back On Sugar

    The World Health Organization has actually cut dropped their sugar recommendations, now saying that less than 5% of your total calories should be coming from sugars added to foods plus sugars naturally present in honey, syrup, and fruit juices. But sugar comes in numerous forms, and it’s almost impossible to avoid! So, how do you start cutting back?

    1. Use Fruit and Spices to Sweeten Breakfast

    If you start your morning off with a PSL + a packet of Apple Cinnamon oatmeal, you’ve already got nearly 50 whopping grams of sugar to account for before you’ve even hit the road! Creamers and flavored breakfast foods like cereal and oatmeal are usually filled with added sugars, making breakfast one of our top focuses. Rather than dumping flavored creamer (or just straight up white sugar) into your coffee, try swapping it for unflavored almond milk with cinnamon, cocoa powder, or nutmeg! There are even plenty of unsweetened vanilla versions of plant-based milks available to help you make the switch.

    The same goes for oatmeal. Rather than opening a pre-flavored packet full of sugar, opt for a serving of plain quick oats topped with fruit, nuts, and spices! You can even throw in a scoop of your favorite TLS® Shake, or skip the oats entirely for a protein-packed shake you can blend with your favorite fruits!

    2. Keep an Eye On Nutrition Labels

    Navigating the hidden, natural, and processed sugars can quickly get overwhelming. Thankfully, we’ve got a few good rules-of-thumb to get you started as you’re comparing products:

    Nutrition Bars/Snacks: 12 grams of sugar per serving or less

    Hot/Cold Cereals:8 grams of sugar per serving or less

    Flavored Yogurts: 20 grams of sugar per container or less

    Granola: 5 grams of added sugar or less

    Just remember that if you eat twice the serving, you’re getting twice the sugar! If you’re ever in doubt, you can always just look it up!


    3. Substitute When Baking


    While a little sugar helps in bringing out the natural sweetness and improving the pastry’s texture, most of the time you can cut back on sugar quite a bit.  In most cases, you can use substitutes to cut the amount of sugar in your favorite recipes by 1/3 or even by 1/2!  Here are our favorite substitutes:

    • Unsweetened Applesauce:  This works in a 1:1 ratio, but you need to reduce the amount of liquid in the recipe by 1/4 cup if any is added.
    • Omission: Generally, you can cut 1/4 of the sugar in nearly any recipe without too much of a change!
    • Dates: A date puree can be used in place of 1 cup of sugar in any recipe! Just puree 1 cup pitted dates with 1/2 cup hot water until a thick paste is made.


    4. Make Your Own Drinks!

    From teas to cocktails to soda, there are plenty of ways to avoid the tablespoons of sugar these drinks sneak into your daily diet. DIYing your favorite drinks doesn’t have to be complex or time-consuming, either!

    • Tea: Rather than grabbing a store-bought bottle, grab a big jug and a large sachet of herbal tea with a fruit-forward flavor such as lemon-ginger, orange, blueberry, or raspberry! The natural sweetness of the fruit will help satisfy that sweet tooth without any of the added sugar. If you’re really trying to get rid of a craving, you can even try some of the dessert-themed teas on the shelves!
    • Cocktails: Sure, you can #RoseAllDay but that doesn’t mean you’ll be getting any closer to those health or weight loss goals! The sugars found in wine and mixed drinks might surprise you, but you can opt for a mocktail made with sparkling water and infused with herbs and fruit instead. Plus, that hydration means you don’t have to deal with the hangover tomorrow morning!
    • Soda: With the sales of soda steadily declining in favor of seltzer and sparkling water, you might have already hopped on this trend! If not, it’s time to ditch the soda (yes, even the diet) for a sparkling water. Many brands offer flavored versions that come without sugar or sugar alcohols such as La Croix, but you can always grab a store-brand version and infuse it with your favorite flavors at home!


    5. Make a Must-Haves List

    We know now that sugar can be addictive, so quitting cold-turkey might not be an appealing option for many. That being said, it’s not going to be the end of everything if you enjoy sugar in moderation. One way to go about this is to take a habit and improve it! If you love your nightly dessert, allow yourself 2 indulgences per week and replace the rest with a TLS® Shake or fruit! Another route to ensure moderation is to make a “Must-Haves List”, find replacements for the treats you can! Here are a few of our favorites:

    • Ice Cream | TLS® Shake or Protein Nice Cream
    • 1 chocolate bar | 1 serving of dark chocolate and a small piece of fruit
    • Cakes + Pies | Crustless Berry Crumble with oats
    • Cookies | Protein Bites


    For more ideas on healthy changes and options, please give me a call and let's do "coffee" ... 503.899.8017!  Have a great day! Jorji Jett



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