Sleep & Weight, The Connection

April 11, 2014 By: office Comments Off

By Amber Ketchum

We all hear that sleep is important, but the reality is that most of us just don’t get enough of it. One important aspect of health people often overlook is the connection between weight and sleep. Let’s look at a few factors that can create a cycle of poor health habits:

Not getting enough sleep makes you tired. This sounds pretty obvious, but being tired is one of the biggest reasons that keep people from exercising, which is an important component to weight loss and overall health. Ironically, exercise can also help improve sleep.

Sleep1

Many of us are also much more likely to swap out healthy snacks for sugary, caffeinated foods and beverages to get enough energy to make it through the rest of the day after an insufficient night of sleep. Caffeine acts as a stimulant, so while it helps provide a quick boost of energy, its effects often linger later in the day, making it hard to fall asleep. This results in staying up late, which can create several extra hours of opportunity to eat/snack. Many people consume hundreds of extra calories in the evenings simply because they are up late and more likely to eat at that time.

One more factor to consider is the effect that a lack of sleep can have on our hormones. Insufficient sleep has been found to alter the balance of our appetite-regulating hormones. This basically means that people often feel hungrier as a result of poor sleep. Similar to how we often mistake thirst for hunger, we can interpret the need for sleep as hunger.

All of these create a cycle starting with bad sleep, which leads to exercising less, eating more, and sleeping worse, bringing us right back to the beginning of the cycle. If you’re stuck in this cycle, it’s important to evaluate your day and sleep patterns. Fist, cut out stimulants like caffeine after lunch. Focus on eating fresh, healthy foods at regular times throughout the day, drinking plenty of water, and fitting some kind of exercise into most days. You might consider stopping the use of electronics (computers, phones, TV) about an hour before bed, as well as going to bed earlier. Sleep is essential to the body repairing and rejuvenating, so start making these changes for a better night’s rest, improved control over your lifestyle habits, and a more energized life!

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Can You Incorporate Fitness In Travel?

March 27, 2014 By: consultant Post a Comment

Traveling Blues No More

When you travel, you are faced with being outside of your normal fitness routine, limited quality food options, and probably more downtime than normally needed.  On your journey to better health and fitness, you must overcome these obstacles and put fitness in travel. While you are on holiday or personal travel, you need to learn to incorporate physical activity and healthy eating into your daily routine. Do not worry; we are going to give you insights into living a fuller and richer life when you travel.

There are benefits to training outside and getting away from traveling festivities; however, this is easier said than actually done. First, do not make excuses not to exercise when the gym is not handy!  Next, make this your goal, “I will maintain my current body weight.” Lastly, drink plenty of water and be vigilant about appropriate portion sizes both at restaurants, business meetings and visiting homes.

Remaining Fit WHEN YOU TRAVEL

SCW-4

Let’s be realistic, you are going to have days where you are going to struggle, maybe even eat and drink too much, or weather conditions might impede your training. Everyone does.  But you can strive to be that committed person that does not give in and does not let your traveling agenda stop you from your personal success. Now, get ready to succeed when you travel.

Here are some travel tips to choose from:

  • Drink plenty of water
  • 45-60 minutes of Cardiovascular Training
  • Body Weight Conditioning Training
  • Shadow Boxing
  • Yoga before breakfast
  • Yoga before bed
  • When commercials are on do push-ups and sit-ups
  • Eat plenty of fruits and vegetables
  • Go for a hike in a local Park
  • Invite your family, members to participate in activities with you
  • Find a local fitness class and drop in

Benefits

To reap the benefits of fitness when you travel will not be an easy task. Your family, spouse, or friends might not understand why you are training during travel and limiting excess food and alcohol. For people on a journey to a healthy weight and fit life, effort is required to achieve your goals such as to fit into a smaller pant size or receive a much-awaited compliment from our significant other. Remember these are nice accolades, but the largest benefits are decreasing health risks, increasing life longevity, and dedicating oneself to healthier lifestyle. We make the priority to go train at the gym, so let’s make it a priority to train while we travel.

  • Benefits of continuing to train while traveling: Stress relief from family and travel
  • Rejuvenation
  • Keeps yourself focused on your goals
  • Weight management
  • Inspire a family member to live a healthier lifestyle
  • Cross trains and strengthens weaker muscles
  • Decreases burn-out from always training at the gym

Have a trip coming up?  Start planning now how your will weave fitness in your travel plans and keep yourself on track.  We at Shane Diet & Fitness Resorts can help if you have any questions.

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Journey of A Weight Loss Camp For Adults Intern: Post 5

March 25, 2014 By: consultant 1 Comment

As this week comes to a close I am able to look back to when I first started interning at Shane weight loss camp for adults and I feel like I can see a huge difference.  Not necessarily physically (although I can now fit into a new pair of paints that I wasn’t able to a few weeks ago, and my stomach looks a little smaller) but more in the sense of nutrition wise. 

Usually when I go to the grocery store I have a list of all the food that I feel like I could use to make different meals (fruit, black beans, corn tortillas, vegetables, crushed tomatoes, tofu, eggs, etc…). I don’t really have a set meal plan but I can make a bunch of different meals from these random ingredients. And while this system worked for a while, my nutrition was all over the place and it would become really stressful because I would eat really health for the first few days (I try to only go to the grocery store about twice a month) but by day 5 I would run out of vegetables or cheese and then my meals would just be a concoction of whatever was in the pantry.

Now (thanks to our amazing Shane staff) I have realized the beauty that is meal preparation. Yesterday morning I made a small list of all the recipes I would like to make and from that I broke them down into all the ingredients I would need.  After that I went and got all I would need, so the plan for tonight is to do most of my meal preparation for the 10-15 days.

As far as workouts go, I had a great chat with Debbie (our program director) the other day while I was on the treadmill and we talked all about my workouts and I realized that not only do I not track my workouts but also that my workouts are not effective. I shouldn’t be spending an hour doing cardio and then another hour doing weight lifting and not seeing any results. So that day, I went to the store and bought a small notebook and now I am tracking my eating and my workouts. I am still getting the hang out of it but I haven’t missed a day yet.

School is going well but as the semester is in full swing that means exams and projects.  Sometimes it seems like there just aren’t enough hours in the day. When your day starts at 4:30 am and doesn’t usually end until 10 pm it leaves very little time for homework but since school needs to be my priority sometimes my workouts get put on the back burner.  But like I said in the last blog post, I schedule my workouts and try to always at least get a small workout in.

As the spring slowly rolls into summer, what are some of the struggles that you find with keeping up your workout routine or maybe some struggles that you have in regards to nutrition?

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Journey of A Weight Loss Camp For Adults Intern: Post 4

March 19, 2014 By: amiller Comments Off

This week has probably been one of the best as far as nutrition and fitness goes.  I finally found a caloric range to stick with, one number for days that I work out, and another (smaller) number to stick with for days that I rest. I have been sticking with those numbers for about a week now and I feel good.  I think my next goal will be to tackle the skill of meal preparation.  You have to plan for success if you want it!  Over the weekend a friend and I spent about four hours making all sorts of meals and chopping vegetables. The problem with so much meal prep is then finding room in the fridge and freezer for all the containers. But if storage is my biggest problem, I think I have it pretty good.  I also have to say that meal prep is so much more fun with good music and good company.

This week is my spring break but in the wonderful land of Carrie-ville there is never such thing as a break. I am always going, going, going.  I am trying to get in 40 hours at my job while school isn’t in the way and then getting in my 30 hours at my internship here at Shane weight loss camp for adults.  But like I said, you have to plan for success, so earlier this week I wrote down everything that I had scheduled in my planner and I scheduled my workouts around that. I read a quote that said “Workouts are important meetings that you make with yourself, and bosses don’t cancel.”   I will not cancel a workout on myself even if it means getting up at 5 am.  So now, my question for you is…..How much are you willing to deal with for success?

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Breaking Down the New Food Label Proposal

March 14, 2014 By: consultant 16 Comments

Reading food labels is a really important part about knowing what is in our food and what we put in our bodies, but let’s face it – they can be a little hard to understand.  Food labels have been around for the last 20 years, and just the other week the FDA announced proposed changes to update and make them more user-friendly.

Here are a few highlights of the proposed changes to the new food label:

  • Updated serving size requirements:  Food manufacturers will be required to change the serving size of a food based on the size of the package.  For example, if a food is commonly eaten as the whole package (such as a bottle of soda), the label would reflect the whole bottle of soda instead of half of it, since most people consume the whole thing.  The idea here is to give people a better understanding of what is in the whole portion they normally eat.
  • Changing the serving size section to say “Amount per ______” which will be listed in common household measurements such as “Amount per ½ cup.”
  • Calories and serving size will be in larger print to make them easier to see and read.
  • “Added Sugars” will be a new required piece of information to be listed under the “Total Carbohydrate” section on the label.  This will make it easier to identify if the sugars in an item are coming from a natural source like fruit or from another form of sugar (such as white sugar, corn syrup, or other sweeteners).
  • Vitamins and minerals at the bottom of the label (such as Vitamin A, C, D, Iron, etc) will be listed in their exact amounts instead of just as a percent daily value.

Here’s what the proposed new food labels would look like:

New Food Label

I’m sure you are wondering when would these changes be in effect? If all of the proposed changes to food labels are accepted, food manufacturers will be required to comply within the next two years.

What does this mean for the consumer, you? Hopefully these changes will help people, including you, have a better understanding about what is in a certain food they eat, and the information will be clear enough to give an idea about how healthy (or not so healthy) that item actually is and how it does or does not fit into a healthy eating plan.

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Journey of A Weight Loss Camp For Adults Intern: Post 3

March 11, 2014 By: consultant 15 Comments

These past two weeks have been a bit of a struggle when it comes to my diet.  I have eaten out WAY more than any one person probably ever should in a two week time span (not something I am proud to admit). However, I did do my best to stick with healthy options such as salad and lot of vegetables on the side of my entrees.

I’m sure you are wondering if I know I shouldn’t be eating out, then why did I? One reason was I had friends in town and it was just so much easier to go out to eat than make food for several people. The other reason is that with being so busy, I had not been to the grocery store in about a month. It got to the point where the only thing left in my pantry was beans and pasta!

I literally had to go to the grocery store at 6 am on Sunday because it was the only time I had free and would have enough time to go. I pride myself on being very organized but this semester has just been hectic. I would be pulling out my hair if I could just get one hand free.

On the plus side my workouts have been more than enough to keep my weight steady.

I was able to take a half hour this morning to prepare my food for the day and create a rough workout plan for the week.

I read a quote this past week from one of my favorite celebrity trainers, Chris Powell, he is the trainer for Extreme Makeover Weight loss Edition, and he said…

“You will never have success if you don’t prepare for it.”

That is so true! I cannot realistically expect myself to be successful in my nutrition or fitness goals if I do not prepare and plan for it.  If anything, that is just setting myself up for failure.  I need to make the effort, whether it’s every day in the morning or for a few hours on the weekend. I need to sit down and plan out my workouts and my meals.

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Journey of a Weight Loss Resort Intern

February 24, 2014 By: consultant 7 Comments

1/29/14- Hey y’all my name is Alyssa and I am one of the two fitness interns at the weight loss resort, Shane Diet & Fitness Resorts in San Antonio! This internship is required to finish up my bachelors degree in Sports and Exercise Science at the University of Northern Colorado. Previously I have worked in the medical field as and EMT and as a volunteer firefighter, all while finishing up school and trying to have a social life. My social life in my last semester of college consisted of working with a football team in Kersey, Colorado where they took the 2A Championship and I earned the title of coach medic. Not only did those boys teach me a lot about fitness but they taught me what working hard can really get you.

Finding an internship was no small task, I sent out over 100 resumes and heard back from the one that I was most interested in first, Shane Diet & Fitness Resorts. I was stoked to get the email back. My now boss Debbie and I set up a Skype call that lasted for about two hours in total, I was thrilled! Then I set up two more calls with the owner of Shane and Jackie who runs the New York weight loss resort. After some fantastic conversations and many questions exchanged I was told I had received my internship at Shane. I am blessed with the opportunity to come to Shane and work with clients who are ready to change their lives.

So now on to the hard stuff, after an injury and extensive rehab I am still not back to the weight I want to be, fitness and being healthy is huge in my life yet my body does not show it. Carrie (the other intern on a journey) and I were both tasked to come up with blog topics, so with the help of some previous clients and the idea of motivating clients, both previous and potential, we decided on taking the Shane journey ourselves, all while going home every night to temptations and trails to inhibit both of our goals.

So as Carrie would say, Challenge ACCEPTED!

These are my starting measurements

Weight: 203lbs
Height: 5’10”
Neck: 14.5
Chest: 49.5
Abdomen (U): 36.5
Abdomen (L): 39
Hips: 45
Thigh: 25.25
Bicep: 15

Long term goal: To get to a figure athlete’s body figure

Short term goal: To gain back healthy habits all while trimming inches off of those unmentionable places!

1/31/14- Shane Challenge Explained

Unlike most of the guests at Shane I will not being jumping into the program with full force, instead I will get to go home every night to the temptations, have days off and be running around getting intern duties done and classes prepped. I will be following the 1,500 calorie diet, as closely as I possibly can, and working out as often as work allows me. Sounds familiar right?!? The Shane experience I will be putting myself through is one that has been expressed by many clients as the hardest one of all, GOING HOME! Duhn Duhn Duhn.

Doesn’t sound all that daunting right? Well I am here to give you the details of my journey, what I do while I am at work, what my pedometer says, what meals were my favorite, the different temptations during the day and how I chose to overcome them, if I was able to overcome all of the temptations etc.

Today is one, so far I work out, got some work done, dealt with the dogs, they will be explained in further blog topics, and got to work on time, at 12 pm, with my hair still wet! Great start to the first day!! Oh I had coffee and a bowl of cereal for breakfast, sorry Amber!

2/3/14- First day of Nutrition Logging

So this morning I woke up, after a fun night of football (not so much) and a crazy dog incident (gotta love those guys) I decided to take the day while the sun was still in bed and so were the birds. Got the dogs all taken care of with a few tangled leashes, a few curse words and some tripping we all managed to get back into the house safely. Bowls were filled and jowls getting in the way of teeth is the way their typical morning goes, mine on the other hand took a twist. I decided to make breakfast. Looking into what I had normally had for breakfast I thought this would be easy! Until I opened that black abyss, the one that shines so bright and sends false hope to those looking inside, also known as the refrigerator. Daunting task sat ahead, what to make?!? I settled for 3 large eggs, 4 pieces of turkey bacon and a chiobani yogurt for a total of 420 calories go me!

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Adult Weight Loss Camp Advocate for Healthy Hearts

February 17, 2014 By: consultant 5 Comments

Eat more fruits and vegetables for a healthy heart!

While Heart disease is the number one cause of death in the U.S., many of the risk factors are largely preventable through healthy eating and lifestyle patterns.  One of the most important dietary factors often overlooked is our intake of fruit and vegetables.   We all hear that eating more fruit and veggies is important, but most people aren’t getting nearly enough of these amazing disease-fighting foods.   While the USDA recommends adults consume at least 2 cups of fruit and 2 ½ cups of vegetables each day, the Produce for Better Health Foundation published findings that the average person consumes only 1.8 cups combined of fruit and vegetables each day, which is less than half of the recommended amounts.  In terms of heart health, fruit and vegetable intake is closely correlated with healthy blood pressure and cholesterol levels, along with reduced risk of heart attacks.

A very important study (The Nurses’ Healthy Study and Healthy Professionals follow-up study) concluded that people who consumed larger amounts of fruit and vegetables had a reduced risk of developing heart disease.  In fact, those who had 8 or more servings of fruit and vegetables each day were 30% less likely to have a heart attack than those who ate the fewest servings.  Those who ate 5 servings of fruits and veggies still had a 20% reduced risk of having heart attacks.

Not only are fruits and veggies great sources of fiber, vitamins and minerals, but they also contain antioxidants, which are compounds in fruits and vegetables (especially deeply colored ones) that may help reverse cellular damage and may play a role in the prevention of illnesses like cancer and heart disease.

If all of this isn’t enough to get you running to the nearest farmer’s market or produce section of your grocery store, here’s another great benefit of getting in those fruits and veggies:  these are some of the best “diet-friendly” foods because they are what we call “nutrient dense” meaning they have very high nutritional value for minimal calories.  They’re the foods that are always great to eat more of if you’re still feeling hungry but trying to watch your calorie intake, which is something we tell our guests of our adult weight loss camp.   So make a point to add more fruits and veggies to your day to improve your health!

 

Here’s a fresh, delicious, and heart healthy recipe.  It’s a delicious green smoothie we make at Shane Diet & Fitness Resorts for a healthy snack or dessert.  Our guests love it, and this is the perfect way to sneak extra veggies into your day!

Berry Spinach Smoothie

Makes 4 servings (about 10 ounces each)Green Smoothie

Ingredients

  • 2 Bananas
  • 2 cups ice (preferably crushed)
  • 1 cups Blueberries
  • 1 cup Strawberries, chopped
  • 2 cups spinach (packed)
  • ½ cup plain Soymilk

 

Directions

  1. Combine all ingredients in blender and blend until smooth.  If needed, ingredients can be added individually if the blender is too full.

 

Nutrition Info Per serving (about 10 ounces):  115 calories, 24g carbohydrate, 1g fat, 4 g protein, 41mg sodium, 14 g sugar

 

References:

  1. Hung HC, Joshipura KJ, Jiang R, et al. Fruit and vegetable intake and risk of major chronic disease. J Natl Cancer Inst. 2004; 96:1577–84.
  2. State of the Plate: 2010 Study on America’s Consumption of Fruits and Vegetables, 2010.
  3. Produce for Better Health Foundation. Web. http://www.pbhfoundation.org
  4. http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Vegetables/food-groups.vegetables-amount.pdf
  5. http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf
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Weight Loss Camp KIND Bar Kitchen Experiment

January 31, 2014 By: consultant Comments Off

We’re always looking for ways to eat better and save money.  At Shane Diet & Fitness Resorts, our weight loss camp for adults, did a fun little experiment for a quick snack bar that that tastes just like the real thing you’d find at the grocery store.  Take a look at the recipe we used for a homemade version of a “KIND” bar.

This recipe is great!  It really tastes just like a KIND Bar, and instead of paying $1.50 per bar, Monica Matheny, the author of the post, estimates the cost around $0.44 per bar, which is a huge savings!

This recipe makes 20 bars, so you can wrap them individually in parchment paper and pop them in the freezer for later use.   These make a tasty snack or quick breakfast on the go.  They are also a great source of heart-healthy fat found in nuts, they contain protein, fiber, and less sugar than many other bars out there. Can it get any better than that? Take some time to have a little fun in the kitchen – find recipes for some of your favorite healthy snacks, try them at home and tell us how they turned out!

Homemade KIND Bars

Our adult weight loss camp made their own version of KIND Bars. See before, during and after!

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Weight Loss Camp Discusses the Benefits of a Flexitarian Lifestyle

January 2, 2014 By: consultant Post a Comment

I’m sure you’re thinking what is Flexitarianism? Megan Ware, one of our weight loss camps RD’s explains. The newly coined term can be used to describe anyone following a plant-based diet that occasionally consumes meat. Any time you replace meat with vegetables, you are cutting back on calories and gaining valuable nutrients. If weight loss isn’t enough of reason, check this out:

  • It has been estimated that 8% of deaths in women and almost 10% of deaths in men could be prevented if people consumed less than half a serving per day of red meat, according to Adam Bernstein, research director at the renowned Cleveland Clinic’s Wellness Institute.

  • The National Institute of Health-AARP conducted a study on half a million people and found that those who ate the most red meat had a 30% higher mortality rate than those who ate the least.

  • The risk of colon and rectal cancer rises by about 20% for every serving of red or processed meat you eat in a day, according to the National Cancer Institute.

This doesn’t mean you have to become a strict vegan. Start small:

  • The next time you’re ordering or preparing anything from an omelet to a burrito, replace the meat with tomato, spinach, mushrooms, peppers, onions or any other vegetable you enjoy. You can turn any mediocre meal into healthier one using this tip—pizza, spaghetti sauces, wraps, sandwiches, you name it.

  • Go meatless one day per week. Participate in meatless Monday, a campaign launched in 2003 in association with the Johns Hopkins Bloomberg School of Public Health. The “cut out meat one day a week” program is active in 23 countries and growing! Start by trying this alternative to the classic burger: 

Black Bean Burgers

Makes 6 servings

Ingredients:

  • 1 (15-ounce) can no-salt-added black beans, rinsed and drained

  • 1 egg

  • 1/2 yellow onion, chopped

  • 1 cup whole wheat bread crumbs

  • 1 teaspoon dried oregano

  • 1 teaspoon dried basil

  • 1/2 teaspoon garlic powder or granules

  • Salt and pepper to taste

  • Hot sauce to taste

  • 1 to 2 tablespoons extra-virgin olive or canola oil

  • 6 whole wheat hamburger buns

  • 6 green leaf lettuce leaves

  • 2 tomatoes, sliced

  • 1/2 small red onion, thinly sliced

Directions:

  1. Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into 6 patties.
  2. Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total. Transfer to buns, top with lettuce, tomatoes and red onions and serve.

Nutrition and Cooking Tips:

  • Black beans are included in the family of dried beans and peas known as legumes. They are high in protein and fiber, low in fat, and rich in several essential vitamins and minerals. The nutrients in black beans aid in normal body processes, maintain good health and fight chronic disease.  They are great source of iron and 5 percent of the daily value for calcium. Black beans also provide significant amounts of the minerals magnesium, phosphorus and manganese, and the B vitamins -thiamin and folate, or folic acid.  www.Livestrong.com

  • Make your own whole wheat bread crumbs. Either use stale whole wheat bread or toast up some whole wheat bread and process in a food processor until there are crumbs. Season with herbs.

  • Scoop out the whole wheat bun if serving on a bun. Other options are eating it open faced or on a bed of lettuce.

  • Top your burger with a variety of vegetables.

Nutrition Facts: Calories: 290 kcal Total Fat: 7 g Total Carbohydrates: 47 g Dietary Fiber: 10 g Protein: 12 g

 

“Eat food. Not too much. Mostly Plants.” – Michael Pollan

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