Bangin! Nutrition

WHERE YOU’RE PAID TO LOSE WEIGHT

While Webster’s Dictionary gives multiple definitions for the word “banging,” perhaps the one best suited for the “bangin’” in this nutrition club’s name would be “To work diligently and often at length.” Everyone knows that good nutrition—and wellness—are extremely important but take patience and time to accomplish.

Maria at Bangin! Nutrition, 4604 West Market Street, Suite 100 (next to Berts Seafood) in Greensboro is trained to help people lose or gain weight—or simply get healthy. Her business is a Nutrition Club. The cost of membership is $6.00 per visit, with the initial visit being an exception. For their first visit, all clients receive FREE a shot of Aloe Vera juice, a 16-ounce Fat Burning Herbal Tea, and also a 16-ounce Protein Smoothie. In addition, they get a FREE professional Body Analysis.

All three of the above-mentioned liquids are extremely important to good health. Aloe Vera juice helps in the prevention of acid reflux. The Herbal Tea, with antioxidant and thermogenic benefits of green tea, provide a great energy boost without accompanying “jitters,” burns about 160 calories per 16-ounce cup, and is all natural with no added caffeine. This low-calorie tea comes in 4 flavors including lemon, peach, and raspberry.

The delicious 16-ounce protein Smoothie meals, all under 300 calories, come in 33+ flavors and help support weight management. Among those are blueberry muffin, key lime pie, almond joy, chocolate caramel cheesecake, banana split, and butterfinger. Also, Maria can add more protein to any shake to help build and maintain lean muscle mass to help you feel fuller longer or fiber for healthy digestion.

For someone wanting to lose weight, 2 shakes and one lean and colorful (green and yellow veggies) are recommended daily. Clients needing to gain weight drink 3 shakes and eat a lean, colorful meal. After reaching their desired goals, all maintenance recommends 1 shake a day.

A very special incentive for club members is Bangin’ Nutrition’s Weight Loss Challenge, with a new session beginning every 8 weeks. This is how the Challenge works: Participants can win money during this contest. Each person has his or her own personal coach, a FREE wellness evaluation, group support, and much, much more! Registration is $35—all paid out in cash and prizes to the winner. Specific rules do apply to keep everyone consistent. A bonus is also offered: Bring 2 friends and win a prize worth $40. Register now at 336-253-4944. The perks are outstanding!

This nutrition program may be especially interesting to brides-to-be, who want to lose weight before their wedding day. Call today, and talk with Maria for a free evaluation and free samples. This nutrition program is also safe for pregnant women, diabetics, and children. All products are natural and water soluble. Maria also provides unique in-service visits for companies and their employees. She supplies up to 20 shakes in 2 flavors for workers, who are interested in her weight-management program, during their lunch hour.

Everyone likes success stories, and Bangin’ Nutrition is no exception. Members have lost as much as 98 pounds. One man, Robert Ponder, lost 70 pounds and 5 pant sizes in 8 months. Before, he had high blood pressure, high cholesterol, acid reflux, and was a severe Diabetic, taking 7 shots a day, which equaled 254 units of insulin. He was tired and sick all the time. After dedicating himself to the Bangin’ Nutrition program, his blood pressure was normal, his cholesterol was under control, his acid reflux was gone, and he had energy “through the roof.” He said, “I can’t tell you the last time I got sick. I love these products.”

This success story gets even better. Ultimately, he lost 80 pounds and according to him, “changed his life.” Today he has lost a total of 91 pounds, is off blood pressure, cholesterol, insulin, and oral medications. He asserts: “I have beat diabetes!”

Reject The Diet Mentality

Become an Intuitive Eater

Principle Four: Challenge the Food Police

In our quest to become Intuitive Eaters, we will focus this month on the fourth of ten principles: learning how to challenge the food police. In the world of dieting and eating, there are specific “voices” which influence the way we think, feel, and behave in regard to eating. In light of our limited space here, I will introduce you to the two most important voices: the Food Police–which is only harmful–and the Nurturer–which is only helpful–in determining the success of becoming an Intuitive Eater. To learn about the other voices and how they can help or hinder your journey, read chapter 8 in Intuitive Eating by Evelyn Tribole and Elyse Resch.

Developed through dieting, the Food Police is a strong voice that judges how “good” or “bad” you are in the area of eating, and it almost always surfaces with a verdict of “guilty.” The highly critical Food Police inspects every eating action. What thoughts are being promoted by your police? Here are a few common ones: Sweets are bad for me. I should never eat after 6:00pm. I should never eat anything that has fat in it. Cake is bad. Carrots are good.

It is important to realize that the Food Police is not only alive and well within our own private thoughts, but also in our culture, where even non-dieters experience eating angst. In a random survey of approximately 2,000 adults, nearly half reported feeling guilty after eating food that they enjoy! So be aware that the Food Police lurks in the shadows of society, in the comment of the well-meaning friend or family member who says, “You’re not going to eat that, are you? I thought you were trying to lose weight!” However, we must realize that just because someone makes an inappropriate comment does not make it true.

On the other end of the spectrum, where the Intuitive Eater is found, you hear the voice of the Nurturer–soft, gentle, and nonjudgmental. It never scolds or scrutinizes and is one of the most significant tools to becoming an Intuitive Eater. It will provide coping statements to counteract the harsh accusations that the Food Police can hurl. The following are examples of what our Nurturer might say: It’s okay to eat a cookie; eating a cookie is normal. When I overate today, I wonder what was really going on with me that I needed more food to comfort myself. Losing weight is a slow process, and I will choose to be patient and celebrate the successes along the way.

So remember, even when you reject dieting (principle one), honor your hunger (principle two), and begin to make peace with food (principle three), if the Food Police isn’t subdued, you are on a slippery slope headed back to bondage.Rid yourself of the negative voices that have been buried in your psyche for so long, and instead choose to nurture yourself with gentle truth. By listening to your instinctual signals, you’ll have the chance to form a healthy relationship with food!

Raw Mint Chocolate Ice Cream Sandwiches

Ingredients:

  • 1/2 cup nut or seed butter (such as almond, peanut, or sunflower seed)
  • 3 tablespoons cocoa powder
  • 5 dates, soaked
  • 1 dash salt
  • 1 teaspoon vanilla
  • 1/4 teaspoon raw peppermint extract
  • 2 bananas, frozen
  • 1 tablespoon chopped fresh mint
  • 1/2 teaspoon raw vanilla extract
  • 2 tablespoons raw cocoa nibs

Directions:

1. Line an 8-by-8-inch baking pan with parchment paper. Mix nut butter and cocoa powder in a food processor or high-speed blender for about 1 minute until a smooth consistency is achieved. Add dates, salt, vanilla, and peppermint extract, and mix on high for another minute (you may need to stop and scrape the sides down). Press mixture into pan and freeze for 30 minutes. Cut into 8 even square “cookies,” remove from pan, and store in freezer until ready for use.
2. Place bananas, mint, and vanilla extract in a blender, and blend for 45 seconds until smooth. Add cocoa nibs and blend for another 10 seconds.
3. Place four cookie squares onto a pan lined with parchment paper. Spoon a dollop of frozen banana mixture onto each cookie, then top with another cookie. Place back in freezer for at least another 30 minutes. Store in freezer until ready to serve.

Keeping Positive; experiences after weight loss

One thing that I learn that it takes great dedication and motivation to wake up a 4:30 am in order to get to the 5:30 am bootcamp sessions that are three times a week.  It was hard at first but, one must realize that weight loss does not come off that easy.  It takes determination, dedication and motivation in order to fully achieve a persons goal.  Today was my hardest day because its Labor Day and, I am trying to stick to the veggie burgers and Veggies dogs instead of the meat variety.   I had to bring in the vegetable fries and the sweet potato fries because everyone puts in the junk food.

Now they have classes at the fitness center that I go to and, they are very fun but, its the matter of how you view yourself and, what level of motivation that you have.  Now many guys are not aware of the psychie that women have after extreme weight loss for, they don’t know the emotional downturn it takes on a woman to be told that she can’t do anything because she’s big so, that is why I favor gyms that have a women’s-only section of a women’s-only bootcamp.  Yes there are men out there that have the impression that these things are a form of feminism; this could be true but, that’s not the case when it comes to workout sessions with women.

Now some how I found that there is a form of hypocrisy when it comes to the aftermath of losing a lot of weight; don’t worry that’s common when it comes to the matter of losing weight.   You are going to have those people whom were overweight like you but, some how they figured well you need to do this and you need to do that.  Ironic they want to tell you how to keep off the weight but, they can’t lose the weight themselves.  This is what I have experience a lot with those whom were overweight when I was and, I do ignore them because they can’t tell me anything unless they lose the weight themselves.

Next, I would also like to mention the ones that teased those whom were overweight and all that unmercifully that try to befriend and, tell you all sorts of nice things and give out suggestions to keep that weight off.   Yeah how about you tell someone who cares or ones that want to actually deal with you from here on out.   Yeah you are going to have people like those that are going to be like that and, they are going to act like nothing happened between the two of you but, continue to ignore them and do what is best for you.   These are the most fake people that you can find on the planet after a extreme weight loss.

Atmosphere of the gym setting 

Now what I mentioned that all the gym bunnies are really nice no matter if they are masculine or they are feminine; they are the nicest and most supportive groups of women that you’ll ever meet if you go into a gym.    Now the masculine ones are probably more unapproachable at first but, they are really nice (don’t assume that they are gay or bi because not all of them fall under those stereotypes); they do stick together when it comes to dealing with those guys that are trying to mess with you in the gym.

Not all men in the gym are jerks because there are some really nice guys in the gym but, you have those guys that notice you when you are going to the gym on the regular and, when they notice that you frequent a certain gym they want to get close to you for, you are a subject of curiosity that can lead to them become annoying as the result they don’t use proper gym etiquette.   Now if they are hogging the workout machines, telling you that you don’t need the protein shake and the fat burner smoothie after a extreme out or, they are following you around asking you why you are socializing; those are the ones that you need to avoid because they are not using the proper gym etiquette that is required of them.   They see you as a different person but, they don’t know how to handle you now because you have a different appearance.

What does this lead to?  Well this leads to gym members, trainers, fitness coaches, and workout instructors to also take notice because, some of these don’t stop to think other people are watching them while he is watching you.   If he starts acting real stupid then most of the muscle guys whom are either the athletes or bodybuilders deal with him and, they are not nice about it when it comes to messing with the gym bunnies.   Messing with Gym bunnies are a big no no in the workout world so, do communicate with the muscle men because they are you great asset in keeping the guys that are jerks away from you or in line.

Now who are the muscle men that I am talking about that you need to communicate while going to the gym?  Here is what I know from years of going to the gym and years of making friends at the gym.

Skinny Ripped-Definition? Check. Striations? Of course. Six-pack? They know it. their veins pop, every surface muscle is shredded and separated, and their abs tell a story of hard work and sacrifice. Why wear a shirt? Women want them and men want to be them, even if they can’t admit it. This is ripped.

Male Model-their upper abs are visible; their lower belly is flat. their muscle is defined, not striated. they’re in shape, but their aren’t shredded to the bone. their body is gym-built with a mainstream appeal. Softer but photo-ready, this look is at home on the beach. Feeling good is looking good, and they do both.

Athlete-This body is built with plyometrics, high-intensity training, and weightlifting. It’s about power, speed, and agility. They want to look good, but performing well is equally important. They’re packing a lot of muscle from years in the gym, but drills keep them lean, mean, and explosive. People see them and instantly think, “Athlete.”

Bodybuilder-The gym is his second home, and it shows. Every surface muscle is chiseled, visible, and pumped. Anatomy charts are made from his physique. This body takes years of training, dedication, proper nutrition, and support. Bodybuilding isn’t a hobby, it’s a lifestyle. He want it? Make it his life.

Strongman-Bigger is better and stronger means everything. They don’t have the look of a toned bodybuilder, and they don’t want it. Cutting? Forget it. They eat big to lift big. Their muscle is dense and powerful, built by years of heavy training. They want to push tires and lift cars? Train hard, lift heavy, and don’t let anything get in their way.

Pro Bodybuilder-Bigger wasn’t big enough, so he became the biggest. they’re beyond lean, larger than life, and their muscles have muscles. What describes their physique? Garden-hose veins, cheese-grater striations, and superhero-worthy size. When he  steps on stage, He owns the stage. He is  the epitome of bodybuilding.

They aren’t that hard to find in the gym and, they are the sweetest guys that you’ll ever meet but, taking them home to momma is a entirely different story.  I find these men more attractive them the ones that don’t go to the gym at all nor do not work out at all.

For those who have trouble with the girls who think they are trying to help by telling you that you need to do this and you need to do that.  I got some news for them, there is a wide range of gym bunnies ranging from Fashion model to Bikini/swimsuit model to Fit woman to fitness model to bodybuilder.

Now these girls don’t play when it comes to outsiders or noobs that do not know proper gym etiquette that want to act out of line because I found some that will cut a noob like a fish and ask questions later.   Its good to talk to those in the gym because they stick behind you when it comes to dealing with the wanna-be trainers or wanna-be fitness experts.   Now don’t get me wrong there are fitness experts to be in the gyms and they are awesome and, they are the first to stand up for you when it comes to dealing with the wanna-bes.  When it comes to the female wanna-bes versus the guys getting their butts handed to them, they don’t like it at all and then try to play the victim role or the concern individual role.

Now this is going to happen its not avoidable at all.   Though there are ways of staying positive through out this.

When you have you workout have the shake and smoothie because you deserved it and, no one should tell you what you should have along with what you shouldn’t have since they are not knowing what’s going on inside your body.

You don’t have to reward yourself with food because there are other things that you can reward yourself when it comes to losing weight.  One way is have a spa day another is buying a new workout outfit or, buying a ticket to a zumba concert.

Another way to keep positive is to walk an extra ten minutes after making a new milestone to weight loss or biking for an extra twenty minutes.

Tell yourself good things and let the negativity keep you motivated losing and keeping the weight off for good.

Keeping positive and keeping good relations in the gym are great ways to stay on track.  Thanks for stopping by.

Mini Blueberry-Lemon Cheesecakes

 

When you make dessert, even if you are disciplined and can keep yourself to one slice of cheesecake, the leftover sits in your fridge, tempting you to have a slice here and a nibble there. This recipe from Fit Pregnancy solves both problems: The muffin-sized cakes make for easy portion control, and since it only makes four servings, chances are you won’t have any remaining. But if you want to make more for a party, it’s easy to double or triple.

Ingredients:

  • 1/3 cup graham cracker crumbs (from 2 whole crackers)
  • 1 teaspoon melted butter
  • 1/8 teaspoon table salt
  • 1/3 cup light cream cheese, at room temperature
  • 1/3 cup lemon 2% Greek yogurt, at room temperature
  • 2 tablespoons plus 1 teaspoon sugar
  • 1 egg white
  • 1 teaspoon lemon zest
  • For blueberry topping:
  • 2/3 cup blueberries
  • 1 teaspoon sugar
  • 1/2 teaspoon lemon juice

Directions:

1. Preheat oven to 325 degrees. Line a muffin pan with 4 paper cupcake liners.
2. Combine graham crumbs, melted butter, and salt in a small bowl. Spoon crumb mixture into bottom of cupcake liners, pressing down lightly with the back of a spoon to flatten. Bake for 5 minutes.
3. Meanwhile in a medium bowl beat together cream cheese, yogurt, sugar, egg white, and lemon zest until smooth. Pour evenly into baked cupcake liners and bake for 20 minutes or until set on top.
4. In a small bowl toss together blueberry topping ingredients. Microwave for 30 seconds and mash lightly with a fork to release juices.
5. Chill mini cheesecakes and blueberry topping. Garnish cheesecakes when ready to serve.

Reject the Diet Mentality

The counselors’ convention was held in a 600,000 square-foot hotel with huge lush gardens and cascading waterfalls—so beautiful that one might forget she was inside. That is, until four days had passed with no fresh air. Sometime during that fourth afternoon it occurred to me that while it looked like I was spending time outside, the truth of the matter was I needed fresh air. I needed it immediately…and I needed lots of it!

This simple experience of mine illustrates a very important concept. Deprivation of any kind—whether of fresh air, sleep, touch, or other things—can cause ever-growing cravings to spin out of control. And this is especially true of food, where “shouldn’t” and “can’t” cause an avalanche of cravings that quite often lead to binging. The next key to freedom in Evelyn Tribole and Elyse Resch’s intuitive eating program is principle three: making peace with food.

Principle Three: Make Peace with Food.

Making peace with food means giving yourself unconditional permission to eat. When you rigidly restrict the amount or type of food that you eat, you will inevitably begin to hunger after even larger quantities of that very food. However, there is way to stop this vicious cycle: give yourself unconditional permission to eat. In essence, stop grading food as “good” or “bad.” Eat what you want without “obligatory penance” (for example, “I will eat ice cream tonight but run two extra miles tomorrow.”) While this idea is unsettling to most women who have been ensnared by the shackles of dieting, your need and propensity to overeat will be eliminated when you truly make peace with food.

Authors Tribole and Resch state, “Many of our clients discover that the very foods they prohibited and craved are no longer desirable once they can be eaten freely.” This has been proven true for my clients as well. For example, when “Sue” began to give herself unconditional permission to experience “forbidden” foods, she tried a scone from a local bakery—something her diets would never have allowed. However, upon eating it, she found it to be very dry and tasteless and ended up throwing most of it away!

So make a decision to make peace with food, and like Sue, say goodbye to your forbidden food fight! Above all, remember that this process is just that… a process. The pace at which you proceed needs to be one in which you are comfortable. The main requirement before moving forward is that you are consistently honoring your hunger. Then follow the authors’ suggestions and find success with this third intuitive eating principle.

Reject The Diet Mentality

Become an Intuitive Eater

Last night a group of women sat in my place. Together, they are on the journey to becoming intuitive eaters. We spent some time processing what they had learned over the past few months and where they would like to see more growth and healing in the months to come. One woman, who has struggled with weight and food issues for most of her life, commented: “I’m learning what true biological hunger is and how to nourish my body appropriately. I’m also learning how to discern what I really need when I desire to eat without hunger.” What she is describing is her success in applying to her life the second principle of intuitive eating: honor your hunger.

Principle Two: Honor Your Hunger.

If someone asked you to describe biological hunger, what would you say? For many, this would be an easy answer: gurgling and growling noises, feeling faint or light-headed, or perhaps a dull stomach pain. However, for others—especially for chronic dieters—identifying true biological hunger is not as simple as it seems. Many dieters will only eat when they are extremely ravenous, which leads to either feast or famine and a lack of balance. On the other hand, those who chronically overeat seldom feel the pangs of true and natural hunger. Neither one of these extremes will place you on the path to freedom. Yet, if you can learn to listen for the smallest noise or feeling that indicates hunger, and then choose to honor this signal, you will begin rebuilding trust with yourself and food.

Learning to listen for hunger takes practice, but it’s possible. Evelyn Tribole and Elyse Resch suggest that you ask yourself the following questions each time you eat: “Am I hungry? What’s my hunger level? When was the last time I felt hungry? How does hunger feel in my body?” It is important to check in with yourself at regular intervals, before and in between meals. Though you will not always need to be this hyperconscious, it will take a great measure of focus as you begin to reacquaint with your body and its biology.

The time to eat is as soon as you detect the signs of biological hunger. Neglecting this will only lead to over-hunger and ultimately, overeating. Use the hunger scale shown below (created by Tribole and Resch) to help you learn to identify the different levels of hunger. Typically, do not drop below a “3” or “4” on the hunger scale before you eat. If you are at “5” or above, You are not biologically hungry. At “2” or lower, you have entered the danger zone of overeating.

Finally, it is important not to equate “honor your hunger” with “thou shall only eat when hungry.” A rigid interpretation such as this will lead you straight back to the bondage of dieting mentality. Normal eaters—who easily maintain their weight— don’t only eat from pure hunger. There may be times when something just sounds good, and you choose to eat for “taste hunger.” Or practicality may be priority to biological hunger in some situations—when your schedule dictates that you eat when you are not quite hungry, because to wait until later will leave you ravenous.

Reject The Diet Mentality

Become an Intuitive Eater

Evelyn Tribole and Elyse Resch, two experts in the field of nutrition, eating disorders, and child/adolescent obesity. Also the coauthors of the book by the same name, they are credited with the information for this article and others in the series that will follow.

So what is intuitive eating? Simply put, it is the freedom from the shackles of dieting… forever. Intuitive eating includes ten principles, of which the first will be the focus of this article.

Principle One: Reject the diet mentality.

If the mention of these four words elicits a sense of fear, anxiety, or dread, you are not alone. Most caught in the vicious cycle of dieting are weary and ready for change, but the first step is always the hardest. And still, many who have given up a “formal” diet are being subtly seduced by the diet mentality.

So, just what is a “diet mentality”? A diet mentality encompasses anything that limits, restricts, confines, or forbids in order that one may obtain the “thin image” idealized by our society. Yet, dieting increases cravings for food, which leads to the loss of control and eventual overeating. The inability to obtain the “ideal” is despairing for the dieter, especially when any weight lost is gained back, plus some. Sadly, this cycle can be repeated for years, decades, or a lifetime.

There is one and only one answer to breaking the bondage, and that is to choose to give up dieting… once and for all.

If this seems impossible, there are several steps according to Tribole and Resch that will help facilitate making this choice. The first step is admitting that dieting is damaging to your body and soul. Physiologically, dieting decreases metabolism, increases binges and cravings (as seen in the dieter’s dilemma above), causes a change in body shape due to regained weight in the abdominal area, and causes an inability to recognize true hunger and satisfaction. Dieting is also damaging to your soul in that it is directly correlated with feelings of failure, lowered self-esteem, and social anxiety.

The second step in rejecting the diet mentality is becoming aware of your “mental script” as it relates to food, exercise, and body image. Think about these questions. Do you describe food as either good or bad? Do you feel guilty after eating certain foods? Is the sole purpose of exercise calorie burn? Do You feel guilty if you miss a day of exercise? Are you consumed with a number on a scale, how you look, and what other people may be thinking about your weight? If so, you are still caught in the trap and have not surrendered the belief that dieting will be your friend.

The third step is to get rid of all dieter’s tools–any external force used to regulate your eating or validate your “progress,” such as the scale, meal plans, and calorie counters.