Healthy Eating Begins with a Good Nutritional Plan

March 13, 2015 By: office Comments Off

We often hear from our Shane Diet & Fitness Resorts adult guests that they eat really healthy: good fats, lean protein, complex carbs, lots of delicious fruits and vegetables. So it is a shock to them that they are overweight or can not lose weight.

The ugly truth is, too much and too little of anything can cause obesity.  Tweet this. For this reason, it is essential to have good nutritional plans that incorporates all aspects of healthy eating and a healthy lifestyle. Adult weight loss camps like Shane Diet & Fitness Resorts attempt to come as close to achieving an ideal diet as possible. When combined with fitness routines, healthy weight loss is successfully achieved.

THE IDEAL DIET

    An ideal consists of the following proportions:

  • 30-35% Fat
  • 30% Saturated fat
  • Unsaturated fat
  • Omega-3 and Omega-6 fatty acids (Approximately 2-4 fish a week)
  • 10-35% Protein
  • 45-65% Carbohydrates
  • Simple Carbohydrates:
  • Natural sugars
  • Complex Carbohydrates
  • Fibers (At least 20 grams a day)
  • Starch

BREAKDOWN OF FOODS

    To break this down:

  • 1) Fats can be incredibly good for you, but you must avoid trans fat and eat saturated fat in moderation Tweet this. Limit total fat intake to 20 to 35% of your daily calories.
    • a. Trans fats include processed foods with oil, like fried potatoes (aka French fries) and fried chicken. Trans fats should be avoided.
    • b. Saturated fats, such as meat, seafood (eg shrimp and crab) and dairy, should comprise less than 10% of your total daily intake.
    • c. Mono-unsaturated fats, such as that in nut oils, nuts, avocados and guacamole, chickpeas and hummus, and olives and vegetable and olive oils, should be substituted for the remainder of your fats.
    • d. Omega-3 and Omega-6 fatty acids are found in such foods as fish and anchovies, and other such fish. They are especially good for you, and you should also have a minimum of two fish and a maximum of 4 fish a week.
  • 2) Protein is also essential to your diet. It can be found in eggs, fish, chicken and various lean meats and vegetable meats. Protein should comprise anywhere from 10 to 35% of your diet Tweet this.
  • 3) Carbohydrates get a bad rap. They, too, are essential to your diet. In fact, carbohydrates should make up between than 45-65% of your total daily intake Tweet this. Carbohydrates can be divided into Simple Carbs and Complex Carbs.
    • a. Simple carbs are sugars, both natural and added. Natural sugars include fruit sugars (fructose) and milk sugars (lactose). Added sugars include the sugar from candy and soda. While it is best to not have added sugars in your diet at all, if you must, you should not have more than 50 grams.
    • b. Complex carbs include fiber and starch. Fiber is the fibrous vegetable meat material in beans, fruits, and vegetables, as well as oats. Starch can also be found in beans, fruits, vegetables and oats, as well as bread. You should have at least 20 grams of fiber a day.

MIXING AND MATCHING

It is clearly a mixing and matching game. You must involve all food categories at their respective percentages, while many foods overlap. However, it is vital that you mix and match until you get the right combination. If you do not, you will only self-sabotage your own body and your attempt at having a healthy lifestyle.

CALORIE COUNTING

The best way to keep track of how what calories, grams, and percent of each you are eating is to download a Calorie Counting app on your phone, or alternately keep a mini notebook for this specific purpose. Then, track the numbers by using the Nutrition Facts on the sides of packages.

If you are eating something that does not list the nutrition facts and do not have the Calorie Counting app, go online and check out the percentages, grams, and calories. After you’ve done this for a few days, you’ll start to see a lot of repetition. In fact, after a few days, or even a week, you’ll have a steady diet in place, and a good idea of what you can eat on your diet.

Sustainable weight loss is attainable with the healthy eating and solid fitness routines. So go ahead and feast yourself! But feast wisely.

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5 Reasons You’re Not Losing Weight (That Have Nothing to Do with Diet or Exercise).

March 3, 2015 By: office Comments Off

We’ve already seen extreme weight loss all over the media. From fat farms to The Biggest Loser to Boot Camp Fitness Retreats, we’ve seen all the success stories—and we’ve also seen most of these people gain all the weight back (and often gain back even more.)  If diet and exercise were the only two factors involved in weight loss, these “fitness camps”  for adults would be complete. But they’re not.

fatgirlAt Shane Diet & Fitness Resorts, we know that permanent weight loss goes beyond mere discipline and a health routine.  There may be many underlying factors that are preventing you from achieving your best body yet, and we’re here to help you get to the bottom of it.

Here are five potential obstacles that shed light on another side of the weight loss story:

1.  You’re dehydrated.

 Experts estimate that 75% of Americans are chronically dehydrated, and may not even know it, according to CBS. Not only will chronic dehydration affect energy levels, but it is also associated with mood disorders, chronic fatigue, and disease.

If you want to become a better fat-burner, drink water! From a weight loss standpoint, water allows the stomach to be hydrated, so it can better produce hydrochloric acid (HCL), which is needed to digest a big meal. If the stomach is dry or dehydrated, it won’t produce enough HCL for digestion because that important acid would end up burning the stomach lining. This means the food can’t be digested properly, which causes bloat and weight gain.

The Institute of Medicine recommends 10 cups of water per day, but you’ll have to drink even more if you also consume dehydrating beverages, like coffee or soda. But if you are chronically dehydrated, it’s better to let these beverages go. (We know you can do it!)

2.  You’re trying too hard.

 Relax! Holding yourself in a state of stress is exhausting.  If you become too rigid or extreme in your weight loss goals or regimen, this often induces a state of stress that can actually reverse your progress. The more energy you spend in stress, the less energy, will power, and discipline you’ll have by the time evening rolls around, which is when most of us need self-control most (late night binges, anyone?)

As for your fitness, if you’ve tried run-of-the-mill “boot camp fitness classes” or “weight loss camps” these programs can be so stressful that the body learns to hate exercise, which makes it impossible to keep up in the long run. That’s why we at Shane Diet and Fitness Resorts create a fun and varied workout schedule in a friendly, supportive, and super-safe environment.

3. You’re sleep deprived.

Yawn! The U.S. Centers for Disease Control and Prevention reported that nearly one-third of American adults are not getting the recommended 7-9 hours of sleep, and 40.6 million American adults are sleeping six or fewer hours per night.

Prioritizing sleep can be one of the best things you do for weight loss. Getting more Zzz’s will help you to regulate your hormones, repair and rejuvenate the body at a cellular level, and give the internal organs a chance to rest, recover, and cleanse themselves from a long day at work.

To create a sleep schedule, start by waking up and going to sleep at regular times every day. To improve your overall sleep quality, join us at Shane Diet and Fitness Resorts to learn and practice the most effective ways to guide you to a deep and peaceful sleep, and even how to reset your body while you are still awake. (Yes, it’s possible!)

4.  You’re stressed.

When your body is in a chronic state of stress (even if it’s mild stress from e-mails, interactions with others, watching a horror movie), the body enters “fight or flight” mode, which essentially stops you from digesting food, detoxification of the body, or proper elimination. Instead, the body goes into a protective mode, which increases the likelihood of fat storage. If you are stressed while eating a large meal (even if it’s healthy) the body will not have the energy supply to properly digest it all, and it could end up being stored as fat or showing up as bloat.

Throughout your day, practice deep breathing, smiling, and tremendous patience with the challenges around you. See them as opportunities to make yourself better, not another wrecking ball to knock you down.

5.  Your breath is shallow.

Breathing is our body’s primary function in keeping us alive, yet no one ever taught us how to breathe properly! The breath is our most accessible, readily available, and least expensive tool for proper health—and fat burning.  An adequate supply of oxygen is crucial for the body’s optimal functioning, but most of us breathe so shallowly that we only use the upper portion of the lungs (chest breathing).

To involve the lower lobes of the lunges and nourish the body with a fresh oxygen supply, put your hand on your belly and practice taking a long deep inhale so the belly expands like a balloon. Then slowly exhale all of the air as slowly as you can, as the belly button moves in toward the spine.  The more you practice this, the more you will be able to calm your body and brain, and become a better fat burner.

Ready to Lose Weight?

So you think you’re ready drop the extra baggage once and for all? Join us this summer at Shane Diet and Fitness Resorts for a complete, balanced weight loss program. No gimmicks, no extreme fads, and we won’t make you cry on TV like The Biggest Loser. Learn to love exercise, thrive on a delicious and healthy diet, and feel good about your brand new body. We’re ready when you are!

By: Katie Papo

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Are Products Containing Greek Yogurt Really Healthy For A Weight Loss Program?

February 11, 2015 By: eteam Comments Off

When embarking on a weight loss program, Greek yogurt continues to be all the rage and is a favorite food at our Shane Diet & Fitness Resorts. But are all products containing Greek yogurt really healthy?

As long as you are getting the non-fat version, Greek yogurt is a low calorie, high nutrient food packed with protein which can help keep you full and aid in weight loss. But be aware that packaged foods such as cereals and bars claiming to be “made with real Greek yogurt” actually contain only a small amount of yogurt powder which is heat treated, killing the beneficial bacteria that yogurt is known for.

Greek Yogurt Products

The same goes for yogurt-covered raisins, pretzels, granola, etc. All contain yogurt “coatings” made from some combination of sugar, oil, whey and yogurt powder. If you check out the ingredients labels on these products, it is likely that one of the first ingredients would be sugar or another disguised name for sugar like dextrose, sucrose, corn syrup or cane syrup.

Manufacturers can throw whatever pictures or health claims they want on a package to make it appear healthy, but they can’t hide the actual ingredients. Always read the ingredients label and if it takes more than 15 seconds of your time or if there are lots of words you can’t pronounce, you may want to put that product back on the shelf!

If you’re looking for a healthy yogurt, the absolute best you can get is plain non-fat or 0% Greek yogurt, then sweeten it yourself with honey or stevia, fresh fruit or nuts. If you’ve tried Greek before, be aware that different brands can have a completely different taste and consistency. If you tried one and didn’t like it, don’t give up on Greek yogurt as a whole. Try mixing in different toppings or adding it into a smoothie to get an extra burst of protein without the extra sugar or fat.

By Megan Ware, RDN, LD

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Simplifying PRE– and POST- Workout Nutrition for Weight Loss

August 20, 2014 By: office Comments Off

Written by Sonya Luisi, M.S. Dietetics and Nutrition

Pre & Post Workout Blog

What you eat before a workout is imperative for fueling your workout and maximizing your performance.

What you eat after a workout is crucial for optimizing the recovery process and gives your body the energy it needs to recover quickly and work more efficiently.

Ensuring that you have the proper PRE- and POST- workout nutrition will certainly play a positive role in your overall results.

What should you eat BEFORE a workout?

The last meal you eat before your workout is meant to give your body all the energy it needs to ensure optimum performance. Your pre- workout meal functions to:

  • Decrease muscle glycogen depletion
  • Decrease muscle protein breakdown
  • Decrease post workout cortisol levels

According to the Sports, Cardiovascular and Wellness Nutritionist group, your pre-workout meals should be a combination of low-fiber carbohydrates without added sugars and protein.  Aim to make your meal or snack with well-tolerated foods, which means avoiding fast foods, pasta buffets, high fiber products and spicy foods. Aim to eat these about 45 minutes to one hour before your workout though food intake timing may differ for each individual depending on your body’s ability to tolerate specific foods before activity.

Stay hydrated with water and avoid carbonated beverages before physical activity. Sports Dietitians suggest aiming for 16 ounces of water two hours before your workout.

For a quick carb fuel-up to your next workout, chose an apple and with all-natural peanut butter. For a PRE- workout meal option, mix salad greens with assorted veggies and a hardboiled egg, with a drizzle of olive oil and vinegar, or your favorite low-fat dressing.

What should you eat AFTER a workout?

Immediately after a workout the body needs to repair, replenish, recover and adapt.  Your post- workout meal is a first defense for maintaining and building lean body mass, which increases our metabolism and helps us burn more calories throughout the day. In addition, a post workout meal will:

  • Decrease muscle soreness and fatigue
  • Decrease muscle protein breakdown caused by exercise
  • Decrease cortisol levels
  • Replenish depleted glycogen levels from exercise
  • Increase overall muscle protein synthesis

A post- workout meal should be a combination of protein and carbohydrates. Aim to consume these within twenty minutes post- workout when our body is primed and ready to accept protein and carbohydrates so it can immediately begin processing the nutrients to accomplish all the above functions.

Put one medium banana, one cup unsweetened vanilla almond milk and ice in a blender for a quick post-workout snack. For a post workout meal, have “breakfast for dinner”: scramble one whole egg and two egg whites with a handful of chopped spinach, bell peppers and ½ sweet potato, diced and add one ounce of low-fat cheese or avocado.

How do you incorporate PRE and POST workout meals into a weight loss plan?

Menu planning will be the most important tool to incorporate into your daily activity to ensure your pre and post workout meals are not “extra” calories but are part of your total daily energy needs. For example, if your estimated energy needs are 1500 to 1700 calories per day, then the calories from the meals and snacks before and after your workout need to be part of those 1500 to 1700 calories – not in addition to them!

Sources:

http://scandpg.blogspot.de/2012/03/eating-for-exercise.html Accessed July 19, 2014.

http://www.acaloriecounter.com/diet/pre-and-post-workout-meal/ Accessed July 20, 2014.

http://www.muscleandfitness.com/nutrition/gain-mass/sponsored-post-pre-and-post-workout-nutrition-simplified Accessed July 20, 2014.

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Fun and Tasty Watermelon Recipe!

August 18, 2014 By: office Comments Off

Written by: Kori Mann, Nutrition Intern

watermelon recipeWhen the summer heat hits and everyone is looking for a way to stay cool, not much can beat an ice cold slice of watermelon. Originating from southern Africa, watermelon proves more nutritionally dense than most would think. 92% of the fruit is water and it contains antioxidants including vitamin c and lycopene; the latter is involved in cancer prevention research, particularly in regards to prostate health. Two cups of diced watermelon is about 80 calories, 21 grams of carbohydrates, 270 milligrams of potassium, 30 per cent of the Daily Value for Vitamin A, and 25 per cent for Vitamin C.

The water and potassium content make watermelon a great post-workout snack. Though the fruit alone is delicious, try adding pieces to a salad with some balsamic vinegar, blending some into a fruit smoothie, or making a surprising salsa to go with your meal. Even adding watermelon to a stir fry is a fun way to bring in color and natural sweetness to a dish! Save money and buy your melon whole instead of pre-cut; look for a fruit that is heavier than it seems with a cream-colored patch on the side. Info gathered from watermelon.org Try serving this with your next meal:

Watermelon Gazpacho

Recipe adapted from “A Couple Cooks” website

Serves 4

Ingredients

  • About 8 cups watermelon, cubed
  • 1 medium cucumber, diced
  • 1 medium tomato, quartered
  • 2 medium shallots, peeled and quartered
  • 1⁄4 cup loosely packed basil leaves
  • 2 tablespoons red wine vinegar
  • 1/8 teaspoon salt
  • A few dashes hot sauce (optional)

Directions

Place the watermelon into a blender or food processor and blend. Pour into a bowl or container, and set aside. Place the cucumber, tomato, shallots, and basil leaves into the food processor. Blend until smooth. Pour the mixture into the container with the watermelon and mix them until fully combined. Stir in the red wine vinegar, the salt, and add the hot sauce. Chill for 2-3 hours before serving.

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Health & Wellness at the La Cantera Hill Country Resort

April 29, 2014 By: office Comments Off

Original Article Courtesy: La Agencia De Viajes Magazine.
Translation: Miranda Southwell

San Antonio is, for many, the shopping mecca of the United States. But, beyond the shopping, the locale offers an ideal space for travelers looking to change their eating habits for the better. Shane Diet & Fitness Resort is located in the La Cantera Hill Country Resort hotel and offers physical fitness and weight loss programs for adults. The Executives: Ziporah Janowski, co-founder and president; Debbie Davis, program director and fitness coach; and Jackie Poplanski, program developer and behavior coach, are the ones responsible for personally tending to guests of the resort and offering them access to nutrition programs, physical fitness and dietary counseling so that, day by day, they learn to incorporate healthier choices into their lifestyle.

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Eating proper portions of well-balanced meals, learning how to change unhealthy dietary habits, developing a regular exercise plan and being able to do it all in a setting that truly encourages and inspires its guests are the four fundamental cornerstones that the program offers potential visitors.

Regarding the variety of different people that attend the program, Janowski commented that there were distinct plans to accommodate every circumstance, such as their Corporate Weight Loss and Bridal Packages. “The Corporate Package is designed for business executives and human resource professionals who need to deal with their own weight issues and physical fitness needs with a personalized plan of 3, 7 or 21 days,” she told us.

It’s important to note that Shane Diet & Fitness Resort is in operation throughout the year with programs that vary in length, starting with the shortest 3-day program. Rates include luxury accommodations, meals, group classes, workshops and activities as well as individual sessions with nutrition and fitness professionals.

 

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Weight Loss Surgery: Giant Leap or Stepping Stone?

April 29, 2014 By: office Comments Off

So you’ve gotten a weight-loss surgery, what next? A lot of people who undergo lapband surgery, gastric bypass or liposuction seem to believe it’s a free pass to continue eating the way they were accustomed to. The SAME way that led them to the point where they needed weight loss surgical intervention in the first place!

Fat_removal_using_cannula_during_tumescent_liposuction

We at Shane Diet & Fitness Resorts know that weight loss is a matter of behavior modification. It starts with you! Changing your mind is the only real way to create lasting change within the body and when your insides are feeling strong, your outsides are sure to reflect that.

There simply is no substitute for adequate exercise and a balanced diet that suits your body’s own unique needs in a way that’s both satisfying and conducive to good health. By all means, utilize surgery as a first step, but take it for what it is…a stepping stone to a place you couldn’t get before and a start to the new lifestyles you need to cultivate a future brimming with the best you have to give.

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What Exercise Fits You Best?

April 22, 2014 By: office Comments Off

By: Debbie Davis

“What exercise fits you best?” is a pretty straight forward question with an even more straight forward answer. It’s simply the kind of exercises that you like and are more likely to do! The bigger issue here is that our preferred exercise is usually not enough. Our guests at Shane Diet and Fitness Resorts tell us all the time, “I love Zumba but I hate cardio, weights etc.” Rarely do they incorporate strength training, stretching and cardio into what would be a more balanced, effective workout regime.

Personal_trainer_showing_a_client_how_to_exercise_the_right_way_and_educating_them_along_the_way

The exercise that fits you best is clearly the exercise you will do. If you enjoy it, you’re more inclined to do it with more consistency. But the key point to remember is to make sure you are including a balance of all exercises. You may never love stretching but it is imperative for overall performance that you stretch your muscles. You may never run a 10K, but cardio training is critical for your overall heart and lung health. Many won’t be entering Strong Man competitions, but strength training is critical for bone and muscle preservation, which additionally benefits your quality of life as you age.

So, by all means begin with the exercise you most enjoy doing, take that exercise and excel, practice, train and challenge yourself. Then take the forms of the exercise that are not your favorite and implement them into your routine in an effective way. If cardio is your thing and you perform cardio 5 days a week, consider taking that to 4 days a week and adding 2 days of strength training (one of which can be included on a cardio day). Another idea is possibly taking two days a week to perform a High Intensity Interval Training (HIIT) workout which has a cardio component as well as a strength training component. Stretching for better range of motion and flexibility should be included in your daily workout routine. As a personal trainer for over 15 years, I understand loving some forms of exercise and hating others. I would like to challenge you, though, to continue to excel at what you enjoy but to also consider taking your challenge one step further and adding what you’re not so comfortable with for better overall physical health. Your body will thank you!

Below is a link to a fun quiz that reveals your exercise personality type, it takes 1 minute. See how accurate it is for yourself and then post it on our Facebook page. Happy Fitness!

http://exercise.about.com/library/blfitnesspersonalityquiz.htm

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13 Things I Learned At Weight Loss Camp

April 15, 2014 By: office Comments Off

By: Eugenia Correa, @eucorrea
Originally Published: April 11, 2014 on ‘Blog de BabyCenter’
(translation: Miranda Southwell)

A month ago I was invited to spend a week at a weight loss camp in San Antonio, Texas. Even though I don’t consider myself overweight, I will admit that since the birth of my baby, it’s been much more difficult for me to control my diet, do exercise and keep myself in shape. It was a hard week because it made me realize that I’m very far from my ideal physical condition. Additionally, my daily meal portions tended to be much larger than they ought to have been.

weight loss camp

A week in this resort was enough to make me see that I can improve, day-by-day and that daily habits are the ones that make a difference in your desire to lose weight. This experience granted me the tools for transformation that I needed to create substantial change in my daily life. While I was there, I lost a kilo (approx. 2.2 lbs.), and after one month at home, I lost two more by making simple changes to my routine. Here are some of the things that I learned during my stint in the program that have helped me keep the weight off:

  • You don’t have to wait until you become what you believe to be the worst version of yourself to join one of these programs. It’s a program of behavior modification that can help you far sooner.
  • Involving yourself in one of these programs is a decision rooted in self-love. No one can be obligated to go. It only works for those who are thoroughly convinced that they need a vital change to improve their lives.
  • It’s never too late to change your eating or fitness habits. Every day is a good day to start to work toward better health. It’s not just about losing weight, it’s also about changing your habits in ways that you can keep up with over time.
  • Doing exercise is a habit we can all acquire. In a weight loss program, you simply show yourself that it’s just a matter of taking that first step and discovering that exercise can be a fun habit, which also changes your energy levels and outlook on life for the better.
  • One of the most valuable tips that I learned is that you should stop drinking your calories! Sugary drinks are not your friend. There are lots of drinks disguised as “healthy” or “natural,” when in reality they’re anything but. There’s no healthier substitute out there for you than that clean, natural old staple…water.
  • There isn’t a better way to know what you’re really eating than by cooking it for yourself and choosing all your own ingredients. By avoiding processed products or fast food, you’re saving both yourself and your family, a boatload of calories and unnecessary toxins.
  • When exercise is a daily habit, your body starts craving healthier, lighter foods instead of greasy, heavy ones.
  • Cooking healthy doesn’t mean you have to sacrifice flavor! My favorite: a blueberry muffin recipe is one of many you can learn to make during your stay at Shane Diet & Fitness Resort, since healthy cooking classes are included in the program.
  • Eating slowly and enjoying each bite makes you feel full faster. Eating quickly is one of your enemies when trying to lose weight.
  • Upon arriving at Shane Diet & Fitness Resort, you quickly realize that you’re not alone. There are lots of other people who deal with many of the same battles you’re facing. Being able to discuss and listen to common experiences allows you to put your life (and your weight) into perspective.
  • In many cases, the way you feel in the clothes you wear has a direct impact on your self-esteem. In the Shane Diet & Fitness program, fashionable fitness accessories are provided to make you feel comfortable in your own skin.
  • The program at Shane Diet & Fitness Resort offers you a short, daily exercise program that you can complete in just a half-hour. This makes continuing the process at home much easier.
  • Temptations will always be around. They’re in the supermarket, on TV, at the movie theater and even in your own pantry. A behavior modification program gives you the tools you need to keep those temptations from overpowering you.

The program I went to is the Shane Diet & Fitness Resort. There, you’ll find programs for adults, children and entire families; although there are also many other weight loss camps out there to suit your own unique needs.

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Making Waves in the Sea of Cyberspace!

April 8, 2014 By: office Comments Off

Check us out! Our Texas location has been revving things up south of the border and getting some fabulous mentions in several publications! Here are some links to a couple of the most recent for all our Spanish-Speaking friends! (but not to fear, mono-linguists, Google Translate provides easy translation)

Article on RunMX

Article on El Gourmet México

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