How Dairy Products Can Help You Lose Weight


Many persons rely on Quinoa, Oats and other good sources of Carbs/Fibre to lose weight. 

However, Dairy products contain both Protein and Calcium that not only help with bone and muscle mass but with weight loss as well because the by-products of Calcium help to break down fat.

Stick to the healthy Dairy products though, such as Skimmed Milk, Fat-free Cheese slices, 90/100 calorie Greek Yogurt etc.

Enjoy your Dairy!

By: Gabrielle Burgess

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Does Apple Cider Vinegar make you Lose Weight?

What is Apple Cider Vinegar (ACV)?

ACV is the result of 2 Fermentation processes after the crushing and squeezing of apples followed by the addition of bacteria and yeast.

Sugars are converted to Alcohol in the 1st Fermentation process and Alcohol is converted to Vinegar in the 2nd Fermentation process.

How does it taste?

Sour or bitter because of the acetic and malic acid it contains.

What is the recommended use?

About a tablespoon before a meal.

Does ACV make you lose weight?


How does ACV help you lose weight?

ACV suppresses your appetite so it makes you feel fuller for longer. Therefore it helps with portion control.

It also helps digestion because it is full of enzymes to help the body break down food.

However, it blocks the digestion of starch, thus controls blood sugar levels allowing less calories to enter the bloodstream.

What is ACV used in?

– Vinaigrettes and other Salad dressings

– Food preservatives

– Chutneys

– Marinades

What else can ACV help you with?

There are claims ACV may cure hiccups, fade bruises, clear acne, get rid of dandruff and more, but one thing that seems to work for people is that it helps them to lose weight.

Reasons to take CAUTION

– ACV can alter insulin levels so Diabetics should talk to a Doctor before using it.

– ACV tablets are not all regulated as yet and some have had side effects

Suga’s thoughts on using ACV?

One should consult a Doctor first, as it alters the body’s natural chemical processes and one should know especially the effects it may have of blocking the digestion of starch.

It should help persons lose weight but after someone stops using ACV before meals, the appetite may open up tremendously and the weight previously lost could pile back on in the process.

Practising something usually becomes a habit. One can try practising portion control with meals naturally with mere willpower and determination instead of getting hooked on using ACV.

Eating fibre-rich foods will also suppress the appetite and aid with portion control. However, if one wishes to make a salad feel more filling once in a while, they could try using a vinaigrette that is made with some ACV.

By: Gabrielle Burgess

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Embrace the Scale

Many persons who have approached me to lose weight do not own a scale, simply because they are afraid of stepping on the scale and seeing reality. We all know there comes a time when we have to face reality, sooner better than later.

Clients that have been on a successful journey with me that have corrected their eating habits and done sufficient exercise to lose weight often get their own scale at home. As the pounds drop off more and more, they become obsessed with their weight. The only bad thing about that is if you start to lose too much weight but it is usually a good habit to have. Why? You are constantly aware of your weight, whether it is before you reach your goal to encourage yourself to push harder and keep going or if it is after you have reached your goal, you might push a little harder for that extra buffer so you can go on vacay and not feel guilty or have a binge weekend. There is also the opportunity to know you are maintaining or not maintaining. Plus or minus 5 pounds is acceptable. Once you have reached that plus 5-pound boundary from the weight you have been maintaining, the scale is telling you to nip it in the bud. Start to add an extra work out immediately or correct where you have been slipping in your diet so you do not get complacent and wonder how you put back on weight all over again.

Embrace the scale.

Image taken from

Green Tea has a High Caffeine Content but is Healthier than Coffee!

Green tea has less caffeine than black tea, ~25mg caffeine per 8 ounce cup. However, length of brewing time affects caffeine content, the longer the brew the higher the caffeine. Lipton has listed a figure of 45mg caffeine for their 100% green tea claiming its from 1 to 2.5 minutes of brewing. Try it!

If you are having coffee or tea, avoid creamer and sugar, use splenda and skimmed/almond milk instead. However, Green tea is the healthier option. Perhaps the most healthy hot beverage out there. It is filled with antioxidants and nutrients that have powerful effects on the body such as improved brain function, weight loss as it boosts metabolism and burns fat, a lower risk of cancer and many other great benefits.

Can you Drink Alcohol and Still Lose Weight?


As Christmas Day quickly approaches, it is a question that is on the minds of weight loss hopefuls. The answer is much more complicated than counting calories. Unlike carbohydrates, protein, and fat, alcohol is not an essential source of calories, nor is it significant source of vitamins and minerals your body needs to function. However, many people who are in good shape swear by a drink or two every now and then. Are they the exception or the rule?


Calories in Alcohol


Pure alcohol serves up 7 calories per gram, almost twice as many calories as carbohydrates and close to the 9 calories in a gram of fat. That makes that cocktail, margarita or Mai Tai a heaping mound of calories in a small glass. Just a 1.5 oz shot of 80-proof gin, rum, or vodka can add 100 calories to any drink. When you think of the addition of fruit juice, soda, or grenadine (a liqueur), you’re looking at a calorie-infusion that could add up to meal-size calorie counts. If you want to save calories, have alcohol straight with fresh fruit, or mixed with club soda, or stick to plain old wine.


Lowering Your Inhibitions


Beyond calories, something else to consider is alcohol’s ability to lower inhibitions. To keep yourself from overindulging, eat a well balanced meal with protein and fiber before you start drinking. It will also help you steer clear of searching for a late-night meal, when your only options may not include low-calorie foods like fruits or vegetables. Research shows that drinking before a meal may increase your caloric intake by 20%.


Alcohol’s Impact on Metabolism


A ‘beer belly’ is not caused by alcohol alone, but there are some direct correlations between alcohol and fat metabolism. When you drink alcohol, your metabolism slows down its energy conversion of fat and carbohydrates to first get rid of the alcohol in your body. Manuel Villacorta, MS, RD, CSSD, a national spokesperson for the Academy of Nutrition and Dietetics shares, “Drinking alcohol stops fat metabolism in the liver causing it to build up around the waistline.” Of course this “build up” only happens in the presence of excess calories. In addition to staying under your calorie limit, rev up your metabolism by staying active and not skipping meals.


Alcohol’s Impact on Your Sleep


Even if you do control your alcohol calories, and keep your metabolism revved, consuming alcohol can have a major impact on your ability to have a good night’s sleep if you consume it right before bed. Michael Breus, PhD tells WebMD that even if alcohol helps you go to sleep, it’s detrimental to your sleep experience. “It will keep you in the lighter stage…it will also wake you up in the middle of the night to go to the bathroom, it will also dehydrate you which can affect your sleep.” He explains that alcohol consumption inhibits “deep sleep” stages 3 and 4, “where we see the increase in growth hormone, the cell repair, and the overall damage-from-the-day repair.” He continues that the resulting fatigued feeling can rob a person from feeling refreshed in the morning. Lack of sleep could affect not only your ability to workout effectively, but it could also hinder your well-intentioned eating habits. Just as you should aim to not eat 2 to 3 hours before bed, you should give up the glass or bottle within this time frame to enjoy a good night’s rest.


The Bottom Line


All things being equal, if you continue to burn more calories than you consume, you will lose weight. However, if lowering your caloric intake of food to accommodate 1 or 2 glasses of alcohol, ensure not to cut out essential calories from complex carbs, healthy fats and proteins. Also, while drinking on its own will not inhibit weight loss, depending on the frequency and level of consumption, the effects of drinking alcohol could have a negative impact on your ability to eat good food, sleep well, and lead a healthy lifestyle.


Edited by Rachel Berman 10/21/2013; Gabrielle Williams 28/10/13