Nutrishop Palm Beach Gardens – Frequently Asked Questions

Can too little sleep make you gain weight?2016-12-15T16:31:10-05:00

According to an article by Simeon Margolis, M.D., Ph.D., a Yahoo! Health Expert for Nutrition, recent studies have linked inadequate amounts of sleep to weight gain, obesity, and an increased risk of developing diabetes.*

A 2005 report, for example, involving about 25,000 men and women enrolled in the National Health and Nutrition Examination Surveys (NHANES) found higher body mass indexes (BMIs) and more obesity in those subjects who averaged less than seven hours sleep a night. And a 2007 analysis of NHANES data found a nearly 50-percent increase in the risk of diabetes among those participants averaging less than five hours of sleep daily. About one in ten of the men and women surveyed slept less than 6 hours a day, while a comparable number slept for more than nine hours a day.*

Both of these studies found that sleeping for 9 hours or more did not lead to weight gain or to a greater incidence of obesity.*

Finally, results of a huge door-to-door survey of 87,000 American adults conducted by the National Center for Health Statistics (NCHS, part of the Centers for Disease Control and Prevention), revealed that obesity was greater in those people who slept either less than or more than seven or eight hours a day. Obesity rates were 33 percent among those who slept less than six hours a night; 26 percent in those getting nine hours; and 22 percent in those getting seven to eight hours of sleep.*

And other evidence from experimental studies showed that sleep deprivation raised blood levels of hunger-producing hormones and considerably increased appetite. The sleep-deprived subjects especially craved sweets, starches, and salty snacks.*

So it begins to look like, besides recommending fewer calories, good supplements and more exercise to keep off the extra pounds, we should probably also start prescribing more hours of sleep.*

I’m trying to lose weight, so for my diet, I skip breakfast and only eat one to two meals a day.  At first, I lost some weight, but I can’t lose any more. Why can’t I lose any more weight? 

This is a very common misconception.  By skipping meals you will intake less calories and therefore lose weight.  You most likely will lose weight when you first start doing this.  Unfortunately what causes the reduction in your actual weight is the loss of more muscle than fat.  But after that initial weight loss people find themselves gaining more fat, when cutting out meals.*

If you only eat once, twice, or even three times per day, you probably are not eating enough calories, or are overeating at your few meals, and you are also continually in “fasting state”.  At the same time that you are losing muscle mass (that is the “weight” that you lose in the beginning), you are storing the calories your metabolism isn’t burning as your body’s emergency fuel reserve; body fat (A.K.A love handles, thunder thighs, saddle bags, muffin tops, etc.)!  You should be eating five to six small meals a day, every three to four hours.*

Your body was designed with the idea that you have to expend energy in order to get food. If you think back a few hundred years ago, if you wanted to eat something you had to either go hunting everyday or grow your own food. That’s a lot of work and a lot of physical activity. Even though we no longer have to do this, it doesn’t change the fact that our bodies are still designed this way. So when you skip a meal, your body actually thinks that you’re out in the wild and, for whatever reason, food is hard to come by. This is a built-in survival mechanism that all of us have. So when your body thinks food is hard to find, it does two things to protect you from starving. First, it slows your metabolism causing your body to slow down and burn less fat. Second, the meal you eat after you skip a meal will be converted almost entirely to fat and stored – to protect you from starving. So if you skip breakfast, almost all of what you eat for lunch is converted to fat. We think we’re taking in less food but in reality we are causing our bodies to store fat.*

When you skip meals, and your body is in this fast state, it means you have not fed your body for at least four hours. After the four hours are up, your body tends to store whatever food hasn’t been used for energy now as energy for emergencies (which is body fat). Now, whatever energy you have for whatever you do, is being supplied by your muscle mass. Yes, your body is now sacrificing muscle mass to supply you with the energy that you need to get through your day. You are now storing record amounts of body fat and permanently lowering your metabolism by breaking down precious muscle mass and using it for energy!*

By choosing to have five to six small meals each day, you’re teaching your body to never be hungry. You won’t have the blood sugar spikes associated with hunger, nor will you experience the cravings that can derail even the most carefully planned diet. By eating small meals every three to four hours, one avoids overeating during three “regular size” meals.
Skipping meals makes it is easy to create late-night cravings that foster poor eating habits by skipping meals. Also, people tend to overeat when they are extremely hungry. Skipping meals allows you to reach that hunger level where you consume just about anything and forget when to stop.*

Eating more frequent meals spaces out calorie intake over the course of the day, but requires more discipline than consuming three regular meals each day. You must carefully control portions to prevent overeating and space meal intake at even intervals throughout the day. Some individuals find that using smaller plates and keeping a concise food journal helps monitor the foods eaten throughout the day.*

Overeating at three meals each day often places people in the obese category. Overeating at five to six meals will create one’s worst nightmare. Portion control is the key.  Your aim is to split calorie consumption evenly throughout the day. Meals should be well thought out and balanced with adequate amounts of nutrients. Throw out the sodas and chips. Include a mix of proteins, carbohydrates and fat with every meal. For example, instead of consuming an entire turkey sandwich on wheat for lunch, only eat half and include a favorite fruit. Save the other half of the sandwich for your next meal three hours later, incorporating another snack-type food with this meal. Some good choices are cottage cheese, applesauce or some crunchy vegetables. Pair healthy foods together, like whole-wheat crackers with applesauce, or fruits/vegetables with nuts/seeds for proteins.*

Eating more frequent small meals is also more satisfying and keeps protein levels high, which helps build muscle. This is because the body can metabolize only a certain amount of protein at one time; therefore, it’s best to spread it out over the entire day in smaller quantities. This balance equalizes the body and allows for consistent, efficient function for everything, including metabolism.*

Increasing your lean muscle mass enables your body to burn more fat, as it takes more effort to sustain muscle than it does fat. Therefore, the more lean muscle mass you have, the faster your metabolism is likely to be. This is because the only thing that powers your body is muscle. Every action from walking to breathing and even blinking is powered by muscle. Muscle is the only part of your body that burns calories, so the more muscle you have, the higher your metabolism will be, period. That means even sitting on your butt, doing nothing, you will burn quite a few more calories if you have five more pounds of muscle than you do now. Conversely, if you have less muscle mass, your metabolism will be slower.*

Dieticians claim that you will burn 50 more calories PER DAY for every pound of muscle put on. This is only at rest, so imagine if you were a little more active? You could turn that into 150 calories easy!*

On the other hand, what if you lost that pound of muscle? Now you burn at least 50 fewer calories per day than you used to. So, now you can see why losing “weight” is not good at all. What you really want to lose is “body fat”, right?*

Women should note that this does not mean you have to get ‘beefy’; you should just tone up your muscles.*

Protein also plays an important part in this process. Women should generally consume about 100 grams of protein per day and men 150 grams. This can be quite difficult to achieve unless you take a protein supplement. Here at NutriShop Boca Raton we have a great low calorie, low fat, Protein Power called Pro5 Blended Protein, to help you achieve this goal. This also serves as a great protein snack to have as one of your 5 meals a day.*

Your metabolism is totally controllable by you. You can lose weight and fat easily if you speed your metabolism up naturally and safely.  If you eat every three to four hours, and your meal is in the right ratio of macronutrients (which means higher protein, lower carbs and lower fat), your metabolism will be kicked into high gear!*

How to Stick to your Fitness New Year’s Resolutions this Year!

Year after year, it has been easy to make New Year’s Resolutions to improve your health and fitness.  However, the real challenge is being able to follow thru with them for the entire year.*

Until you make exercise and nutrition a part of your daily activities like eating and sleeping, you will always find reasons to quit.  If your goal is to work out, exercise, and improve overall health, nutrition and fitness this year follow these ten easy steps below.*

  • Set specific goals to achieve and display them where they can easily be seen daily.  This will help remind you to stay on track and stay committed to achieve your health and fitness goals.  Don’t just say I want to lose weight this year.  Make goals that you know are measureable and achievable.  Break it down to make it less intimidating.  Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal.  As you achieve that goal, you will be motivated to increase your goal for something more challenging throughout the year. Keep goals on your bathroom mirror or closet wall to remind you every morning of your goals for the day.*

  • Develop a proper diet and nutrition plan and hang it on your fridge.  You can do this on your own or with the help of a nutritionist, such as a friendly employee of Nutrishop Boca Raton.  One of the most important aspects to a health and fitness plan is diet and nutrition.  Your body needs proper nutrition to function properly, be healthy, burn fat and build lean muscle. Your diet will vary depending on your fitness goals. If your goal is to weight loss, it is important to count your calories.  If your goals are to build muscle, you may actually need to increase your calorie intake.  Beware of those crash diets promising you’re a fast weight loss, they only last for as long as you can stay on that diet, but when you go back to normal eating so does your body.  You need to make a lifestyle change in what you eat and how much of it. NutriShop Boca Raton offers free meal plans and nutritional advice to all customers.  We have a wealth of knowledge to share with you on various supplements from protein powders, multi-vitamins, creatine, organic fruits and greens complexes, and many more.  By hanging your diet and nutrition plan on your fridge you are reminded of the healthy snacks and foods to eat as you wonder over to the fridge looking for something to snack on.*

  • Find an Exercise Partner.  Find someone who has the same goals as yourself to help motivate you along the way.  Ask friends and family members to help you so you have someone to be accountable to.  Be active with friends.  Meet a friend to go for a walk or inline skating or biking or hiking or play racquetball.  Join an adult sports league to stay active while socializing with friends.  The options are endless.*

  • Track your progress.  By reflecting on your efforts during the week you may find that your schedule needs to be adjusted, you haven’t been staying quite within your daily allowance of calories or that your goal needs revising.  Your goals or schedule in July may be different than what they were in January when you originally set your fitness resolutions.  Once a week you should measure your results. This could be measuring your lap times around a track, recording your distance on a bike, measuring your waist line, lifting heavier weights or increasing repetitions. These are all indicators of improved fitness. It is important to give yourself credit where it is deserved and find areas that are improving and areas that need to be re-evaluated. Keep a journal, a journal helps you recognize your positive steps and makes it harder to go back to the same old habits.  It will help you determine how far along or behind you are on your resolutions.  Don’t be afraid to alter your steps to achieving your resolutions.*

  • Reward yourself along the way with each accomplished milestone.  Focus on positive self-talk. Congratulate yourself every time you take a step towards your resolution goal. Be your own best cheerleader.   If you’ve kept to your exercise schedule all month, splurge on a new pair of athletic shoes. Or maybe you hit a specific weight-lifting goal, treat yourself to nice dinner. However you do it, be sure to pat yourself on the back for a job well done.  But, be careful of your reward type. If you’ve lost 5 pounds, don’t give yourself a piece of cake as a reward. Instead, treat yourself to something non-food related, like a professional massage.*

  • Change up your routine every week.  Create different routines or join more than one sport.  Include variety into your plan it will keep it fresh and it won’t become a bore or an obligation.  Change your routines to workout different muscles, so that your body isn’t getting used to the same workouts and so that you are constantly seeing improved results. Nutrishop Boca Raton has many different workout routines that we can share with you give you more variety.*

  •  Get help from a Trainer and Nutritionist.  You may believe your set workout routine and diet are just fine as is, however, by speaking with a trainer or nutritionist, you will receive advice and knowledge that these experts have researched and deal with daily as their profession.  Exercise programs and nutrition should be tailored to the individual.  This is where the experts can help assess your current health, fitness, and diet conditions and suggest alternatives to help you achieve your goals, based on the right nutrition, techniques, and good body mechanics. Even seemingly minor changes in the way you exercise or times you consume your food, can make a huge difference in the results. Everyone needs help and sometimes a friend just isn’t enough. Sometimes you need the help of a trained professional.  Research studies have shown that assistance from a fitness professional greatly improves people’s success rate.  At Nutrishop Boca Raton, the knowledgeable staff can provide you with nutritional guidance, whether it be for weight loss, proper dieting, muscle building, overall general health.  We also have close relationships with a variety of trainers and gyms that we can refer you to and provide free trail passes to, depending on your preference.*

  • Don’t take off more than one week.  At the beginning of the year you are the most motivated to start your New Year’s Resolutions.  We all know as time goes by that spark dies down.  Therefore, never take off more than one week at a time toward your goals.  The longer that you decide to stray from your goals, the harder it will be to get back on track.  Avoid berating yourself if you should fall back or break a resolution. Just brush yourself off and start over again during the new week.*

  • Don’t push yourself too hard all at once, pace yourself. Set incremental and realistic steps that you can achieve, instead of shooting for the moon and feeling like a failure when you get burnt out.  Make sure your plan is a realistic one that can fit into your lifestyle. Will you really have the energy to go out for that evening exercise class? Make changes as easy and convenient as possible.  Once you’ve attained your first goal, you’ll be motivated to reach for a new, tougher goal.  Living in an age when we want instant gratification, people tend to do crash diets or hit the gym 7 days a week 2 times a day.  This will shed some pounds, but when you get burnt out the pound will just pile back on.  Give it time, most experts agree that it takes about 21 days to create a habit and six months for it to actually become a part of your daily life.*

  • Finally…commit to your goal and stay committed.  This means a lifestyle change, a positive lifestyle change.  Set long term goals with baby steps of achieving them.  Your fitness level is a reflection of your lifestyle, to improve your fitness requires a change in lifestyle.  Fitness comes in many forms, so choose exercise that you enjoy.  Running on a treadmill and lifting weights are not the only way to improve fitness. For example, join a sports team, a gym, a swimming club, a running club, dust those old skis or snowboards off and head for the slopes, go for a hike.  Decide to walk or cycle to work instead of drive; take the stairs instead of the elevator.  Focus on adding a new, positive behavior to your life each month.  By the end of the year, you’ll have 12 new healthy behaviors incorporated into your everyday life.  The only person getting in the way of achieving your New Year resolution is you, so commit and enjoy a healthier more energetic lifestyle!*

What is the difference between Detox-LGC and other detox’s out on the market?2016-12-15T16:29:48-05:00

Many products on the market are advertised as “Colon Cleaning” products, but they are really only band-aids. Leading colon cleansing products are loaded down with laxatives which mainly makes the user use the restroom more than normal when using the product. It is possible to cleanse the colon without getting to the root of the issue, the liver and gallbladder. It is imperative to decongest the liver and gallbladder along with cleaning the colon to completely detoxify the body. Detox-LGC is not a laxative, it is a comprehensive detoxifying product for the entire body, and it not only cleanses the colon, but the liver and gallbladder as well.*

Detoxifying and cleansing the liver, gallbladder, and colon will allow them to heal, become fully functional again and do their job effectively, aiding in a faster metabolism.*

The liver is one of the most important organs in your body that assists in expelling the toxins and impurities from your body.  Many of us eat processed food and fast foods, which congests the liver.  Detox-LGC will help rid your body of such build up in the liver.*

The colon also is one of the most critical pieces of the human system.  When exposed to unhealthy things, the colon can be afflicted by various kinds of conditions. Having a bad diet can result towards the accumulation of wastes, which could then lead to various kinds of pain, allergies and health problems.  Detoxing the colon can help rid you of some of these symptoms.*

The gallbladder acts as a bile reservoir.  If the liver is overloaded with toxins and saturated fats, the bile will eventually inflame the gallbladder. When enough cholesterol deposits (from saturated fats) have formed, they crystallize with the bile to form gallstones. This is why in addition to decongesting the liver, detoxifying the gallbladder is also crucial.*

Many people have experienced increased energy, overall wellbeing and weight loss by taking Detox-LGC.*

To protect our good health, it’s imperative that we eliminate toxins from the body on a regular basis by detoxing our bodies at least every six months.*

Detox-LGC contains all natural ingredients: Bupleurum Root, Tumeric Extract, Artichoke Root, Dandelion Root, Cascara Sagrada, Senna Leaf, Vitamin C, NAC, Aloe Vera, Burdock Root, Gentian Root, Barberry Root, Ginger Root, Alpha Lipoic Acid, Vitamin B-6, Chromium Picolinate*

For more information about the individual benefits of Detox-LGC to the Liver, Gallbladder and Colon visit HERE.

Does the Detox-LGC really work?2016-12-15T16:42:04-05:00

Detox-LGC has worked for many of our customers! Responses from most are that it is phenomenal!  It is our #1 seller.  Once people try it they love the effects and keep coming back for more.  Detox-LGC is a complete, sophisticated, detox formula designed to detoxify and cleanse your liver and gallbladder, allowing them to heal, become fully functional again and do their job effectively.  Detox-LGC is also designed to cleanse the colon so that all of the various toxins and toxic build-up can be safely and effectively eliminated from the body.*

Detox-LGC improves overall health, flattens the midsection and aids in a faster metabolism.  Many people easily lose seven pounds from taking Detox-LGC in just a few weeks.  And it’s easy!  Just take Detox-LGC twice a day, and you will notice the toxins and waste being cleansed out of your body within days.

For more details about Detox-LGC visit HERE!