The Somae Health Blog

The Weight is Over: Introducing Somae Pure Energy

Finding the energy for work and family responsibilities is hard enough. We understand that you want a natural boost to your energy and want to feel good throughout the day. And we know that losing weight and keeping it off can be grueling tasks when you’re tired.

We're excited to say Somae Health has developed its own proprietary energy drink we call: Somae Pure Energy.

Pure Energy is a unique blend of yerba mate and B-vitamins. It has zero sugar and only five calories.

Check it out here: http://www.somaehealth.com/supplements/somae-pure-energy/

 

You can either purchase through the website or talk to your Somae Mentor.

All About Somae Health

WE'VE GONE MOBILE...

You asked for it – you got it:

Somae Health is now mobile!

We’ve built a mobile site compatible with iPhone and Android devices to let you keep your Somae Daily Journal while you’re on the go. Now you can keep track of your weight, meals and accomplishments anywhere, anytime.

Just visit www.mysomaelife.com from your mobile device to use the mobile site.

Log-in the same way you would if you were going online to your Client Portal.

You’ll be able to keep track of:

• Your Weight
• Breakfast, Lunch, Dinner and Snacks
• Your Supplements
• How you’re feeling, and
• What you accomplished today

Your Somae Daily Journal has never been easier to access!

This should come in handy while you’re out-and-about getting things done in your busy life.

Somae Health is committed to providing the very best in weight-loss and wellness coaching no matter where you live or how you get to the internet.

Go ahead and try the new Mobile Somae Daily Journal today!

12 Days of Christmas Recipes

To kick off the holiday season this year, Somae is bringing you some healthy holiday delights in the form of 12 Days of Christmas recipes! Throughout the month of December, we will be presenting you with festive holiday recipes that follow the classic Christmas song, "The 12 Days of Christmas".

This Happens to Your Body 10 Minutes After You Drink a Soda

No one picks up a soda seeking a sugar-rush, an energy crash and a side of depression, but that’s exactly what your body goes through with each can.

But what about diet sodas? Aren’t they harmless? Think again. Here’s a 60 minute time line of what happens in your body after you drink a can of regular or diet soda...

• Within 10 minutes – 100% of your recommended daily intake of sugar enters your system.
• 20 minutes – Insulin goes into overdrive as your blood sugar spikes. The liver transforms all sugar that it can into fat.
• 40-45 minutes – Complete caffeine absorption: dilated pupils, risen blood pressure, and full alertness as adenosine receptors in the brain are blocked to prevent drowsiness. Pleasure centers in the brain are stimulated by the dopamine your body is now producing. (Physically the same way heroine works).
• 60 minutes – CRASH! As your body tries to resume normal function, irritability and sluggishness sets in. Also, time for a potty break! You will soon be flushing out all of the water, bonded calcium, magnesium, zinc, and electrolytes (any of the good) which came with your soda, plus more of your body's mineral reserves along with it. One more thing to look forward to: a caffeine crash in just a few hours.

This is what happens to your body every time you drink a can of soda. But what if you had a habit of drinking a can of soda every day? It does a lot more than just give you a daily sugar high. It affects more than just your pleasure-sensors. Over time, here's what you can expect:

• Super-sized waistline- Diet or regular, both types of soda have been linked to obesity. Soda increases your appetite, causing cravings which lead to overeating.
• Dentist bills – Expect an increase in cavities and tooth decay. The combination of sugar and acid attack tooth enamel.
• Heart Disease – The American Heart Association has published a study stating that women who drink soda daily have a 40% higher risk of heart attacks or death from heart disease than those who rarely drink soda.
• Bone Weakening – Displaces calcium which lowers bone density and increases the risk of fractures and osteoporosis.
• Diabetes – Excessive sugar and calories lead to weight gain and increase the risk of type 2 diabetes. A Nurse’s Health Study found that women drinking one or more servings daily of sugary drinks or soft drinks were twice as likely to develop type 2 diabetes.

One 20 oz bottle of soda contains roughly the same calories and double the sugar of a candy bar milkshake, and the same amount of sugar and calories 15 cups of buttered popcorn! Why drink calories and sugar? Stick to water and herbal teas, and save your calories for what counts. If you must have a sweet pick-me-up, enjoy a dessert made of whole foods instead.

Happy Post Thanksgiving Workout

Happy Post-Thanksgiving! Today is the day to get right back on your weight loss goals for the New Year! Staying active in some way will give you energy, help lessen holiday tension and, of course, help mitigate some of the extra calories you ate last night! Try this workout routine today.

Warm up (5 min)

Warm up exercises are needed regardless of the type of workout you choose. The warm up exercises will help to prevent any injuries. To stretch your upper body, place your hands on your hips and move your upper body from left to right, then from right to left. You can also try marching or jogging in place for 3-5 minutes, this will get your heart rate going for the workout.

Upper Body (10 min)

Try to do 10-15 repetitions of an upper body exercise and repeat 2-3 times. Upper body exercises can be push-ups, chair dips or bicep curls. If you do not have any weights for bicep curls, don’t worry! You can use water bottles as your weights, especially if you are just starting out. If you want a more difficult weight, you can fill water bottles with sand. For squats, make sure your knees do not extend over your toes.

Lower Body (10 min)

Try to do 10-20 repetitions of a lower body exercise and repeat 2-3 times. Lower body exercises are squats, lunges, or calf raises. For a great calf exercise, stand with the balls of your feet on the edge of a step. Slowly lower your body so your heels pass the step, and then lift yourself up again. If it’s your first time trying the calf raises, try it on a flat surface. You can even do calf raises while you are washing the dishes!

Cool down (5 min)

All workout sessions should be followed by a cool-down that gradually decreases your heart rate and stretches all the muscles that you have worked. Remember to stretch slowly and gently because stretching too fast can lead to muscle and tendon injuries. Do not stretch to a point of pain. Stretching should be to a point of slight tension.

4 Steps to Reduce Holiday Shopping Stress

 

            The holiday season is a time of joy and celebration, but it's also a time of stress – especially when shopping. Stress doesn’t help much with weight loss or maintenance. Much of this stress comes from trying to create the picture perfect holiday.

           With Black Friday this week, holiday shopping stress can go into overdrive. The more you pre-plan, the better you will maintain your budget and also your sanity! Check out these tips to help you keep your stress in check and stay on track for your weight loss and maintenance goals.

Plan Ahead

            An organized holiday season runs much more smoothly and will help you stay focused! Make a plan, write it down and stick with it. Check in with it regularly! It’s best to read the store listings ahead of time and make a list of the things that you want to buy.

Make a List

          Just thinking about all the people you want to buy gifts for can be overwhelming. So sit down and write a plan. Write down everyone you plan to buy a gift for, no matter how small the gift may be. Include ideas of what to give each person. Make decisions like limiting presents to children under 18 only, or draw names. Organize a gift exchange for all to participate and set a dollar limit.

Set a Budget

            Once you have made a list of the people you want to buy gifts for, now set the maximum amount you’re willing to spend. The most important thing is to make a budget and, even more importantly, stick to the budget! Give yourself a dollar amount and do not go over it, even if you see something on a really good sale.

Shop Online

          Black Friday can be a surefire way to undo all your dieting progress. Little sleep, stressful crowds and buying decisions, standing in lines, and your shopping buddies wanting to go out to eat create a perfect storm that can make you vulnerable to old eating habits and impulses. Instead of Black Friday, try Cyber Monday. The Monday after Black Friday, November 26, is said to be the biggest online shopping day of the holiday season. Many online retailers will offer special discounts on their products. Are you stressing out on Holiday Shipping Fees? Get No-Cost Holiday Shipping. On December 17, 2012, more than 1,000 online merchants will offer free shipping.

Remember to have fun! We at Somae hope you have a wonderful holiday and stress-free shopping experience!

 

           

 

5 Steps to Stay Healthy at Holiday Parties

 

Its Thanksgiving week - which usually means holiday parties and get-togethers. Being healthy at social gatherings can be challenging, especially if you don’t plan ahead! Follow these 5 simple tips to help maintain your weight during the holiday season and better enjoy your time with friends and family!

EAT EAT EAT!!!

          All of us Somae Mentors have stories of clients who starved themselves all day to “save up calories” to use at social events on some special food or dessert and ended up bingeing like crazy once they got there. If you attend a party on an empty stomach, you are setting yourself up for a binge session. If the day of the party is going to be a busy one, make sure to have easy to eat fruits, veggies and nuts within close reach and snack on them throughout the day. You can also tap into the power of chia seeds.  Add two teaspoons of chia seeds to iced tea or fresh-squeezed juice before you go to a party. Let them soak for a few minutes, then drink up! The seeds will expand and help curb hunger and they contain omega-3 fatty acids, which helps with inflammation from excess food, alcohol, and stress.

Eat BEFORE You Go

            If you do not know what kind of food will be served, make you sure eat something light before you attend the party. Try to eat a small side salad with some lean protein. This will help you avoid falling prey to the dessert table. You will also feel more control to try half a slice (instead of four slices) of your favorite pie if you want. The secret is to try foods if you really want them, and then walk away. Give yourself permission to thoroughly enjoy the bite or small slice so that you don't feel deprived and then move on.

Wear A New Outfit

            Since you have been losing weight the past month or so, you have definitely noticed your clothes feeling baggy. Take this opportunity to buy something that fits! If you wear this to the party you will remember how good it feels to watch what you eat. Remember “nothing taste as good as being healthy feels.” If you don’t want to buy a new outfit, then buy a bracelet or even a ring. This helps to give you a visual reminder about the goals you are working toward.

Socialize

            When you are at the party, make it a point to not have any conversations by the food table. Take your conversation to a different part of the house with no food in sight. Focus on the connections you are making with the people around you. If the appetizers table seems to be stalking you, suggest putting on a movie, or playing charades to keep your mind from thinking about food. You can also play outdoor games like, horseshoes, badminton, sledding, or building snowmen!

Make Whole Foods Recipes

            If it’s your turn to host a party this Thanksgiving, make Somae approved recipes! It will help introduce your family to a healthier lifestyle in a yummy way! Check out these stress-free turkey recipes to serve at your holiday party this year!

 

 

Somae Approved Thanksgiving Desserts

	Thanksgiving is synonymous with candied yams! But if you are conscious about your weight, you might feel like you are missing out if you don’t get to eat those sweet potatoes. If you know yams are a big hit at your Thanksgiving dinner or holiday parties, try out Somae’s Autumn Harvest Bake! It gives you the same satisfaction as candied yams with only half the calories and half the carbs. Not only will this recipe leave you satisfied, it will also have your house smelling like Autumn!   Click on any of the pictures to take you to the recipe!
Are you missing out on your grains for Thanksgiving Day? Try this delicious Pumpkin Spice Granola! Remember that on Thanksgiving Day you need to eat your breakfast, but if you will be cooking and you are in a hurry, make your mornin’ mud! It consists of yogurt, granola, and slices of fruit! Remember that eating breakfast is going to help you not over eat during the day.
	If you want to dig into a pumpkin pie at Thanksgiving dinner, make Pumpkin Spice Bread Pudding in a Crockpot. This recipe is a light, healthy twist to the traditional pumpkin pie. Because it’s made in a crock pot, it’s super-fast and easy! With the combination of seasonal spices and moisture baked in,  even kids will be asking for seconds!

5 Tips to Conquer Holiday Travel Tempations

          Hurray for the holiday parties and get-togethers with family and friends! The Holidays are a special time to be with those we love and our relatives too. It’s also the season of traveling, which can be the evil villain to our heroic efforts to live healthy. Never fear! Somae is here!

          Here are 5 tips and tricks to help you emerge the victor in this year’s battle with Holiday Travel.

Keep to your schedule

        Keep eating 5 times a day – no matter what! Eating frequently controls hunger and prevents bingeing. You will have more self-control and a greater ability to pass on holiday sweets if your body is already satisfied. Most bingeing occurs when you miss a meal and/or a snack and then your mother-in-law says, “Here dear, try my chocolate-covered deep-fried turtle brownie cheesecake.” And you’re starving, so you try it and then you say, “What the hell, I just gained 7 lbs, it’s time to party!” and wake up 5 days and 15 lbs later feeling all guilty. STAY ON SCHEDULE and then you’ll have the strength to sweetly and sincerely say to your mother-in-law, “No thank you, I’m not hungry, I just ate.”

Don’t say “what the hell” - EVER!!!.

          We’ve all been there, right? We eat something completely off plan and suddenly, we’re saying “what the hell” and eating everything in sight as fast as we can swallow. The key to avoiding the “what the hell” mindset is to have the “I’m back on plan” mindset. Of course we all have moments when we choose to eat something off-plan. If you choose to do that, consciously give yourself permission to do it and enjoy it, then consciously choose to go right back on plan. Immediately make a choice that reaffirms that you are back on plan. Eat something healthy (fruit, nuts, etc), go for a walk, drink a big glass of water, go play a game with the kids, write in your journal etc. Don’t let one indulgence turn into a slippery slide into pumpkin pie oblivion.

Enjoyable distractions

          Don’t think about what you’re not having. If all you think about is your favorite dessert that you are not eating, the desire to eat it will increase and so will your mental and emotional suffering. Find an enjoyable distraction to occupy your mind instead. Focus on connecting with the loved ones you are with. If you don’t love them that much and they are making you want to drown your sorrows with food, find another distraction. Go watch a football game, read a book, help do the dishes, plan an activity with the kids beforehand, play Words with Friends on your phone – anything that you ENJOY that will change your focus will do the trick. Plan several of these distractions out BEFORE you travel so they are close by when you need them.

Journal EVERYTHING!

          That means all of it. When you’re out-and-about, it’s really easy to find yourself snacking on things. Don’t be ashamed. Be honest with yourself and your Mentor. If you do nothing else during the holidays, track your food diligently every day. Be conscious of what you eat and how much. Losing consciousness is a surefire way to go off plan and lose the momentum you’ve worked so hard to create.

Celebrate!!!

         Celebrate EVERY positive decision you make to stay on plan. Give yourself a pat in the back. Think about how good it feels to be in control. Ask your spouse, partner, or friend to compliment your healthy choices and support you as well. Think about how great you will feel emotionally AND physically the day after your trip when you’ve stayed on plan. Think about looking in the mirror that morning and smiling back at yourself because of your success. (If it works for you, think about the opposite – how lousy you’ll feel waking up from a sugar coma and not feeling like going back on plan AT ALL. That will not be a good feeling.)

We here at Somae wish you a happy and healthy holidays! You can do this!