How to Choose the RIght Diet for You

If you've tried in the past to lose weight, you may have become discouraged if it wasn't as effective as you may have liked, or if the weight came back after you stopped the initial diet program. It's been said that a diet is in a sense training the body to gain weight, because the body is programmed to survive. If you deprive your body of what it needs to survive (food), it'll gradually learn how to store what it needs to survive for future lean times. Because fat is the most efficient way of storing the most energy, the body stores fat to help it survive.
So if you've actually gained weight after a weight loss program, it may not be you or your discipline. It may just be the natural effect of a starvation strategy. Set aside any self-recrimination, judgment and shame. Self-love and patience with oneself are much more productive.
Another factor in weight loss that's been discovered is a connection between our genetic profile and the type of diet and exercise program that will be most effective for each individual. Some people respond better to a fat reducing diet, and some to a carbohydrate reducing diet. Some people need strenuous exercise, and some only moderate exercise. Research has found that dieters who followed a diet that was appropriate to their genetics have lost 3 times as much weight in 12 months as those who chose a random diet - and they were able to keep off the extra weight.
A nutrigenomic approach can tailor a specific diet to match genetic makeup, creating a personalized diet that avoids foods that turn on detrimental genes, and focuses on foods that turn on beneficial genes.
There is also increased understanding of how physical activity affects our health. Dr. Anne McTiernan of the Fred Hutchinson Cancer Research Institute in Seattle has found that exercise can reduce the risk of colon cancer by 50%. She's noticed that people who exercise at least 4 hours a week can actually turn abnormal-looking cells into normal functioning cells.
This is, of course, a very complicated arena. Scientists are in the process of mapping the complex interactions between the many genes that affect our most challenging diseases. Because this is a new industry there are few regulations in place. It's important for consumers to look for programs based on credible scientific evidence.
On April 25, 2007 the U.S. House of Representatives passed a bill that bans employers and insurance companies from discriminating against people based on their genetic makeup. This protects consumers from denial of insurance coverage or increased premiums, or employment termination based on genetic mutations.
The program I'm exploring in this book begins with a private, in-home cheek swab genetic test, resulting in a genetic profile report (that's accessible only to the person submitting the test) with suggestions on matching diet and exercise programs, along with a website to track diet and exercise in practice. An optional counseling session with a licensed, board-certified genetic professional is also available. Patented genetic tests are currently available for weight loss, bone health, heart health and general nutrition, with more on the way. Personally I've taken all of the genetic tests to help me make smart choices about how to carry out the diet and exercise plans. Scientific results of the weight loss program are presented in a paper to the American Heart Association on March 3, 2010.
Based on scientific results, some specialized supplement blends are available for people with some identified genotype predispositions. I also realize the importance of interpersonal support, so I'm putting together teams of people who can provide mutual support as we each go through this process together.
I've just had my phone consultation with a genetics professional and I was impressed. She has a Masters degree in a field related to metabolic genetics, and her day job is in a hospital working with newborns. She was able to explain not only what my tests results mean, but how much is currently known in the field, and how all of this relates to my diet and exercise questions today.
I told her I was surprised my genetic test categorized me as needing to reduce carbs, because I've noticed throughout my life its the fat I eat that seems to turn immediately to extra weight in my body. She said there are many factors in addition to those tested, both genetic and other factors, that affect how our body uses nutrients. The reason they categorized me as a Carb Reducer is that my body uses carbs very efficiently, so when I eat more carbs than my body needs, my body stores the extra as fat to be used as energy at some future lean times. I found this very interesting! She said there's much they don't know about how these gene variations developed, however they're quite sure there was a good reason, so perhaps 10,000 years ago my ancestors lived where carbs were scarce so their bodies became very good at using every bit of the carbs they did eat.
She had a similar explanation for my exercise identity of High MET. She said my genetic predisposition is to hold onto energy stores of fat so I need more strenuous exercise to help my body be willing to let go of the fat stores.
Now I understand a bit more about the genetic signals my body responds to. I think this will help me be more patient with myself, and be encouraging as I become accustomed to a more intensive level of exercise.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Routine

If you consider there’s only one of you, and your income and business rely on your ability to perform, hopefully you'll be motivated to give premium attention to your most important physical asset: your body.

I have often wondered why something so important has become a chore rather than a pleasure. Maybe it goes back to our teenage years when it was cool to smoke, drink, drive fast cars and try risky sexual exploits. It was not cool to take good care of ourselves, eat healthy food, floss our teeth, and maintain the clear head we needed to manage an already challenging transition in our lives. For those lucky enough to survive reckless experimentation without lifelong addictions or crippling disabilities, we still seem to carry habits we might do better without.

Personally I’m changing my own internal paradigms as I become aware of the bad habits of thought and action, to paradigms and habits that support my health and make better use of my resources. Following is a list of new habits I've collected that might be helpful to you:

Morning

• Brush and floss teeth (did you know gum disease has been linked to heart issues, and that flossing even occasionally can help prevent gum disease?)

• Lie on the floor and do some exercises to start the day helping my brain and body work together.

• Eat a healthy breakfast with protein within an hour of waking up.

• Take food supplements as needed to get complete nutrition for the day.


During the Day

• Walk, go up and down stairs, park on the far side of the parking lot, take every opportunity to get exercise.

• When reading or at the computer where my eyes are at a fixed distance for long periods of time, get up at least every half hour and walk around. Look up at least every ten minutes and look at varying distances closer and farther away than the fixed distance my eyes are as I’m working.

• When picking up something heavy, either get help, or use legs to lift rather than back to bear the weight, or if possible, take it apart and move it in pieces, one piece at a time.

• Go to the gym as possible and follow a regular exercise plan to improve strength, flexibility and endurance.

• Drink plenty of water.

• Eat a healthy lunch that contains protein.

Before Going to Bed

• Make a list or journal or sort out whatever’s bothering me before I go to sleep, so I don’t carry it into my resting time.

• Avoid eating two to three hours before going to bed.

• Turn off the TV and listen to some soothing music and read something uplifting and positive before turning off the light.

When Traveling

• Drink plenty of water.

• Have clothes and accessories that match the climate and weather.

• Bring healthy snacks, including protein snacks.

• Take extra food supplements as needed.

• Do Feldenkrais exercises when sitting for long periods of time.

For more information:

Relaxercise by David Zemach-Bersin, Kaethe Zemach-Bersin and Mark Reese
HarperCollins
ISBN 0-06-250992-6

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Everyone Needs a Backup Income

Especially in this economy, I think everyone needs a backup income. In my day job I'm a small business coach. In addition to behavioral coaching, I teach my clients a 7-step process to help them improve their business and their level of happiness:

Step 1: You
Setp 2: Customers
Step 3: Business
Step 4: Focus
Step 5: Sales
Sept 6: Follow-up & Delivery
Sept 7: Review & Celebrate

My personal backup income begins with the Nutrigenomic Diet for Weight and Fat Loss, which begins with a genetic test that indicates which diet and exercise program will be most effective for each individual.  Based on the test results, along with a certified genetics professional, I help my clients and friends adapt their circumstances and lifestyle preferences to a routine more likely to support their health long term.

My backup income fits right in with my first step You, because if you don't take care of yourself and your body nothing else matters, and especially in a small business, nothing gets done because everything relies on you. I practice my own 7 steps in my own life and business, and paying attention to my personal health directly fits into my personal goals.

Best wishes,

Marilyn McLeod

Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Better Health: Doing It With Friends

In The Heart Speaks: A Cardiologist Reveals the Secret Language of Healing, Mimi Guarneri, M.D., FACC says we are entering the age of personalized medicine in which our genetic code will guide our choices in diet, medication, and supplement use. She goes on to say she foresees the ability to tailor powerful new pharmaceuticals, nutritional programs, and diagnostics to an individuals unique needs will shift the medical paradigm from a disease-care system focused on symptoms and crisis to one focused on prevention and early detection.
When we choose a diet, how do we know it’s the right one for us?  Following the diet and exercise plan indicated by ones genetics has been proven to increase effectiveness of the diet both short term and long term. 
You're there. Perhaps you're like me and your eyes glazed over during health class. You thought it was all pretty silly and didn't apply to you anyway. You've been strong (enough) to get through the tasks of your daily world and you like what you eat even though it may not be considered the most healthy diet in the world. Maybe you've put on a few pounds, maybe you find yourself saying no to activities you might enjoy but they just seem like too much work.
Now finally, for some reason, you've decided to take better care of your most precious possession ... your physical body. This book takes you through the step by step process I use with my clients and myself.
I'm the consumer as I wrote Nutrigenomic Diet for Weight and Fat Loss: One Consumer's Journey.  I'm exploring new territory myself, sharing my journey as a guide to help you save time and get better results more quickly.  I hope you join me as we improve our health together!

Best wishes,

Marilyn McLeod

Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Being Cool: Balancing Exercise and Good Health

If you're like most people it takes facing an array of feelings to even look at this area of your life. I suggest dispensing completely with any guilt, judgment or similar attitude and simply start fresh, with a clean canvas. Think of yourself as someone you care about, a friend who's finally willing to bravely face the wreckage of the past. Be gentle with your new friend.
There may be some very good reasons you haven't followed through with diet and exercise programs in the past, or why they haven't worked for you. The reason I'm on this nutrigenomic journey now is I like the idea of starting my program with some real data about the diet and exercise program that will work specifically for me. The results of my genetic tests will point me in the right direction.
I've struggled with exercise programs over the past ten years because I've been recovering from a series of injuries following an accident. Recovery hasn't come in a straight line, so my ability to do my chosen exercises has been a moving target. I've continually had to re-evaluate the ability of various parts of my body to handle the demands of exercise, and my repertoire of exercise plans has grown and evolved over time as a result. The good news of the recovery process is that I've learned good habits in terms of discipline and caring for myself which I hope will carry over into this next venture of improving my health.
I've also had to be creative in years past because I have some food allergies, so many diet products and diet plans have to be modified to work for me. That's just part of the picture for me. You'll have your own challenges which you'll address with your own choice of resources.
Speaking of addressing issues, I recommend you make a written list of issues that are in the way of you moving ahead with full confidence in your new diet and exercise program. Look at each item and consider what steps you can take to address each one so it no longer interferes. Write down your strategies in step by step form so you can check them off one by one. Which item would give you the most benefit if you addressed that one? Take care of that one first.

Best wishes,

Marilyn McLeod

Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment:  http://www.Amway.com/HealthCoach

How Effective Are Your Antioxidants?

Antioxidants are important, but how well do the antioxidants in your supplement actually deliver? ORAC (oxygen radical absorbent capacity) provides real data on how effective an antioxidant blocks free radicals (for more information go to wikipedia or a search engine and type in ORAC).
Protein is required to support the structures of your body such as blood cells and strong bones. Look for both lean animal and vegetable protein sources. High doses of a single protein can increase risk of kidney problems and calcium loss. Moderate exercise may double the need for protein.
Adequate intake of protein plus exercise helps to spare the typical loss of lean body mass that many dieters experience. On any diet, even a well-regulated one, unless you take enough protein and exercise every day, much of the loss you experience can be loss of muscle and everything else protein creates in your body like cells, organs, and the brain. Lean body mass lost in dieting is rarely regained. When people regain weight, it usually comes back as fat unless they're exercising every day. You want to lose fat, not lean body mass. Be sure you're getting enough protein.
Legumes are good sources of protein, and they come with fiber, antioxidants, vitamins and minerals. Protein powder can be added to other foods to add flavor. Protein powders are available without dairy or soy in case you have those food allergies.
If you diet is low in fiber, consider supplements early in the diet, before symptoms appear (constipation). We need both soluble and insoluble forms of fiber. It does more than add bulk; it is a nutrient we need that contributes to immune status. Some other benefits of fiber:
•    Supports 'good bacteria' in the gut
•    Increases calcium absorption
•    Reduces inflammation
•    Improves immunity
•    Reduces risk of harmful E. coli.
•    Lower cancer risk
•    Lowers diverticulosis risk
Another factor we don't often think about is how well the product dissolves once we've swallowed the supplement. If the coating or other ingredients don't break down well and quickly enough to be assimilated in your body before they reach their lower destination to be expelled, you're just not getting your moneys worth! My apologies in advance for this story, but this concept always brings back a childhood memory for me. I grew up in rural Minnesota where cisterns were used (basically a big hole in the ground that each household used to filter sewage where city water systems weren't available). These need to be cleaned out every so often, and one family who took their grocery store vitamins regularly for years wondered what all those little white pebbles were at the bottom of their cistern. I think they switched to another vitamin company after that! Some inexpensive vitamins may actually cost more than the value you receive from them.

Best wishes,

Marilyn McLeod

Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Who Runs Your Engine?

As a small business owner, you are the most valuable resource your business has. Without you, nothing in your business happens.

Your health and happiness are a primary consideration in the long term success of your venture.

Your Business Engine

What is the most important factor to your success as a sole proprietor, and how can you take very good care of this factor?

Think back to a time you felt really ‘on’. Was it a situation where you were in charge, knowing just what to do, directing people and resources effectively to the right places, and the situation resolved smoothly into a positive result? Was it a time your fans listened adoringly as you explained the key concepts of your new project? Think of the situation, and look at which of your needs were getting met during this experience. Refer to the Needs Chart.

Now think of a situation that did not feel good at all. Was it a time when you did not know the answer? Were people not responding as you expected them to? Were you unable to make the progress you were hoping to make, or did you get bad news that seemed to undermine everything you'd been working toward, or that you stood for?

Chances are, if you look at which needs were not getting met in the second situation, they probably have some similarity to the list you made in the more comfortable situation when you felt strong and good. Two sides of the same coin. Tuck the list away for future reference. It’s just good to know what some of your needs are.

How well do you know yourself, and do you really know what makes you happy?

Jack Weil was Founder and CEO of Rockmount Ranch Wear. When people asked him what advice he would give young people starting a career, he would say, “Love your job. If you don’t, change jobs, because nothing is worse than the drudgery of a job you don’t like.” For him, his work was his second romance, next to his marriage. Jack Weil died at the age of 107 on August 13, 2008. His grandson, Steve Weil, said of him: “He kept working all the way up to the end. He was a very inspiring person, and quite frankly, he seemed like he was in his 60s when he got into his 90s.”

Best wishes,

Marilyn McLeod

Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach