June 15, 2023 • 53 mins
Jenna is a Certified Personal Trainer, Fitness Nutrition Specialist,
and Behavior Change Specialist. Jenna is most active as a
Natural Health and Fitness Coach who works with clients both
virtually and in-person, implementing frequent detoxification
protocols and regular exercise as critical parts of a natural,
preventative, healthy lifestyle.
Jenna now lives with her husband and Golden-doodle, Rosie, on
the sunny coast of South Texas.
Become a supporter of this podcast: https://www.spreaker.com/podcast/healthy-alternatives-with-dr-janet-hull--5836098/support.
Please note that all XZBN radio and/or television shows are Copyright © REL-MAR McConnell Meda Company, Niagara, Ontario, Canada – www.rel-mar.com. For more Episodes of this show and all shows produced, broadcasted and syndicated from REL-MAR McConell Media Company and The 'X' Zone Broadcast Network and the 'X' Zone TV Channell, visit www.xzbn.net. For programming, distribution, and syndication inquiries, email programming@xzbn.net.
and Behavior Change Specialist. Jenna is most active as a
Natural Health and Fitness Coach who works with clients both
virtually and in-person, implementing frequent detoxification
protocols and regular exercise as critical parts of a natural,
preventative, healthy lifestyle.
Jenna now lives with her husband and Golden-doodle, Rosie, on
the sunny coast of South Texas.
Become a supporter of this podcast: https://www.spreaker.com/podcast/healthy-alternatives-with-dr-janet-hull--5836098/support.
Please note that all XZBN radio and/or television shows are Copyright © REL-MAR McConnell Meda Company, Niagara, Ontario, Canada – www.rel-mar.com. For more Episodes of this show and all shows produced, broadcasted and syndicated from REL-MAR McConell Media Company and The 'X' Zone Broadcast Network and the 'X' Zone TV Channell, visit www.xzbn.net. For programming, distribution, and syndication inquiries, email programming@xzbn.net.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:11):
Welcome to the Healthy Alternatives Radio TVshow with doctor Janet Hull, bringing unsensored
alternative health topics and special guests revealingthe truth about natural health and nature's remedies.
After curing herself from a near deathexperience caused by aspertaine poisoning, Doctor
Hull became one of the world's mostrenowned artificial sweetener experts, combining her expertise
(00:35):
in environmental toxicology with natural healing andhellistic nutrition. Doctor Hull is a best
selling author and expert in finding theroot causes of modern diseases using hair analysis.
Join doctor Hull in discovering what maybe at the root of your health
concerns and remember that there are alwaysHealthy Alternatives. For more information on doctor
(00:57):
Janet Hull and the Healthy Alternatives TVshow, visit Healthy Alternatives Radio TV,
dot com and now here is thehost of Healthy Alternatives, Doctor Janet Hull.
(01:17):
Good morning, Welcome to another segmentof Healthy Alternatives. I'm your host,
Doctor Janet Starhall, and today's guestis Jenna s Erano, a personal
trainer, a nutritional health specialist,and a behavioral health specialist. I have
her on today because I want totalk about weight loss. I know that
(01:42):
everybody, well just about everybody wouldlove to lose weight and keep it off
and get in better physical shape.And I also know that most people that
get on a weight loss program typicallygain the weight back. Weight loss programs
(02:06):
are very very popular today. Thereare a bunch of them out there,
and how do you know which oneto start, which is the right one
for you. There's the keto diet, There's the Paleo diet. There's they
eat more protein diet, There's aless carb diet, there's the eat for
your blood type diet. There areso many weight loss programs that we can
(02:30):
call diets that people will attempt,and they're so hard to stick to,
They're so hard to keep up with. Sometimes they can be very expensive when
you go to the grocery store tobuy exactly what it is that you need
for your new eating program. Andmore times than not, people do not
(02:51):
stick with the diet. Then theycan gain even more weight after they have
stopped their new eating program. AndJenna is a nutritional specialist with her personal
training, and she can answer thequestions on why do people not stick with
their weight loss programs or their dietsand why do they commonly gain weight after
(03:16):
they stop their eating programs. SoI am very excited to have Jenna Serrano.
Jenna is the owner of get Fitwith Jenna, and she works one
on one with patients and clients wantingto do just what I said, lose
some weight, get back into physicalshape, and keep it off. Welcome
(03:39):
Jenna to how the Alternatives today.Thanks so much for having me. This
is fun. Well, I tellyou what, the answers to the questions
that I have are probably the answersthat most everyone has. How do I
pick the right weight loss program?How do I stay on the proper way
(04:00):
loss program? And how do Ikeep my weight from coming back on?
So that is a lot to askof you to answer, but we're going
to pick it apart throughout this segmenthere, and I think my first question
is if somebody wants to lose ten, twenty, thirty pounds, how do
(04:20):
they go about starting this? Well, most people, most Americans are either
overweight or obese. Seventy percent ofour population is either considered overweight or obese.
So most people actually have a lotmore than ten pounds or twenty pounds
(04:45):
or even thirty pounds to lose.But the biggest thing this problem that we
have is that there is an enormousavailability of cheap, processed foods. And
so if you look at all ofthose diets that you mentioned earlier, if
(05:08):
you look at the core of thosediets, it really comes down to whole
foods. It comes down to eatingreal food, real vegetables, real fruit,
real meat. And that is atthe base the foundation of every single
diet program that is out there.And so if you focus on eating whole
(05:33):
foods, you will have success.And when things feel like tough, like
they're tough, or when you getoff track, if you can just lean
on your knowledge about well, whatgrows or is alive, and I'm going
to eat that, And if whatyou're eating is something that is not grown
(06:00):
and that has been changed by ahuman, then you know, try to
avoid it. Yeah, it's okayto eat that every now and then.
But if you start drifting away fromthe process stuff and start leaning and reaching
for the more whole food, youare going to have a successful weight loss
(06:21):
journey and be able to maintain yourweight much more easily than trying to follow
any strict specific diet. Well,I agree with you. I think that
good nutrition is also at the rootof good health, and of course good
(06:43):
health is going to be a byproductof a good weight, and so it
all sort of daisy chains itself together, and it can get really really overwhelming
for people that need to figure untiethat knot and need to figure out the
big picture kind of step back,one step at a time on Okay,
what do I eliminate, what doI change? How can I change it?
(07:08):
It really can get very overwhelming,especially when people are working with busy
schedules. They may have kids athome that they have to tend to when
they get home from work. Weget it, we get it. But
what we're trying to do is offerthe solution and simplify how you can get
(07:29):
started. And you seem to havea very successful fitness program where people are
joining your nutritional recommendations and your wellnessand eating recommendations, plus they're working out,
You're getting them on an exercise schedule, they're combining those two and then
trying to make these changes as permanentchanges in lifestyle changes. So I want
(07:54):
to talk about the food choices,which we will get into that in the
next segment. Because the food choicesare super important. But in this introductory
segment here I want to talk abouthow you marry fitness moving your body.
It doesn't have to be going tothe gym. You can do this at
home. There's ways that you cando it at home, you can do
(08:16):
it online. How do you takechanging your eating habits and what you eat
and marry that with a fitness program. Well, what it really comes down
to is energy, because anything thatyou eat, it has calories, and
(08:37):
your body burns calories to be ableto move your body, just like a
car burns gasoline to move the car. The food that you put into your
body is your body's gasoline. Andso when you when you understand thinks I
(08:58):
came up with it myself. Whenyou can understand your energy exchange balance with
what you're putting in your body versuswhat you're expending, you will have a
lot more success. And as Imentioned earlier, what the main problem that
(09:22):
IC is processed foods. And Ithink of processed foods as the three peas,
processed, packaged, and preserved.If you are shopping for food on
the interior aisles of the grocery storeand they're in a box, in a
bag and it's got a nutrition labelon it. Most of the time that
(09:48):
is going to not be a wholefood. So if you are putting fruits
and vegetables and protein real meats likechicken, breast, turkey breasts, lean
meat like ninety three seven brown turkeyor ninety ten ground beef, you are
(10:13):
giving yourself all of the micronutrients thatare going to satiate your body, now
a lot of it. Before weget into macronutrients and micronutrients and stuff like
that, main point is to stayaway from the three peas as much as
possible. Maybe you know eighty twentyor seventy five, twenty five. You
(10:39):
know, as long as you've gotmostly whole foods in your meal or in
your snack, you are going tobe eons ahead of other people and you
are going to just catapult your weightloss and your weight maintenance. That's it.
I was going to answer a questionabout marrying the exercise and the nutrition
(11:05):
after that, But what were yougoing to say? Well, I was
just going to say that that makesa lot of sense because I came up
with this one. Your body needsto be its own food processing plant.
So if you are buying a food, and I really like that about the
inner shelves of the markets and thegrocery stores. So if you're buying a
(11:28):
boxed product that has been taken fromthe farm to the manufacturing plant, then
put through all of these manufacturing processes, chemicals taken out, chemicals added,
and then they're putting a box tosit in that box for six months or
(11:48):
a year, maybe even longer.Before you know it begins to turn rancid
and break down. That product hasalready been processed. So when you're he
gets it, it looks at itand it goes okay, well, we
don't have any work to do.What do our enzymes do? Try to
hammer this hard stuff down, smoshit down so that we can use the
(12:11):
nutrients. And plus, these nutrientsaren't even natural. These nutrients are are
fake nutrients that have been reinserted.So that makes a lot of sense.
If your body is its own processingplant, then it will expend the energy.
And when we get back from thebreak here in about thirty seconds,
(12:33):
I wanted to share on how yourbody expends the energy, burns the energy
to do its own food processing.And when that is done, then that
burns the calories that you were mentioning, and I think talking about calories is
going to be a real important thingto do in the next segment too,
(12:54):
because we hear that word all thetime. Cut your calories, this is
how many calories are in this product, etc. But we really do need
to understand what calories really are,so we don't talk about that when we
return from the break, and wewill be back in our second segment after
(13:16):
this uh, after this break,thank you. Welcome back to Healthy Alternatives,
where we're talking about weight loss todayand how to keep it off.
We've got personal trainer and weight lossspecialist Jenna Serrano and when when we left
in segment one, we were talkingabout how important it is for your body
(13:39):
to be its own processing plant becausewhen it has to process the nutrients itself,
it burns calories and this helps withweight loss, right, yes,
And a big thing that you know, most people don't do strength training,
(14:01):
and you lose a lot of musclemass as we age, and so if
you're not doing anything to maintain themuscles and feed those muscles properly, then
you know, like they say,if you don't use it, you lose
it, right, So your musclemass starts to decrease, and your fat
(14:24):
persage starts to increase. Muscle burnsmore fat than fat does, so it
just really starts to get out ofcontrol for people who stop being physically active
because they don't have the muscle toburn the calories for them when they're not
(14:48):
exercising. So that problem really startsto compound on itself if you're not,
you know, exercising. That isa super super good point. So if
as you age, if you don'tcontinue to do strength training, then you're
going to lose your ability to burnyour calories more efficiently. Correct. Yeah,
(15:13):
and I mean yes, you're absolutelyright. And if you think about
it, though, when we're younger, we're extremely active. We're running around
like like crazy and eating sugar.You can eat anything, and it doesn't
seem like like kids are affected bywhat they eat at all. But they
(15:35):
are out there running around and burningthat energy off. But as we age,
in every single stage in our life, as we get older, if
you think about it, typically webecome less and less and less active.
You know, in our early twentiesand thirties, we're getting into a professional
(16:00):
route. You start to have kidsand raise children, and so you have
a d life, and then asyou get even older, if you have
a professional career, you are youknow, moving up the corporate ladder or
moving up in your own whatever itis that you do, and so people
(16:22):
rely more on you since you're theperson that people look up to have more
responsibility, and so you're spending lesstime on yourself in the gym. And
then you finally retire and you're like, I'm done thinking and moving, and
so then you're in this spot whereyou have you know, been exercising less
(16:48):
and less and less, and you'velost muscle and gained that. Alrighty,
so you have given us two goldennuggets. One is the type of food
that you eat, the quality offood that you eat. We want that
to be as whole foods and fresh, unprocessed food as possible. And then
(17:11):
number two, we need to moveour bodies, continue to do some strength
training so that we can keep ourmuscles in good shape. And so in
combining those two together, it reallydoesn't matter what your age is, does
it. Like if you start offwith eating well in your twenties and you
(17:37):
are also an exercise routine or let'sjust say a daily workout routine. It
could be that you're walking the dogat a fast pace, or it doesn't
have to be. Like I said, you don't have to go to the
gym, but you can also pickup this routine and begin and start that
in your sixties and seventies. Absolutely, okay, okay, yes, absolutely
(18:03):
you could start picking up. Ifyou've never picked up a weight before in
your life, that doesn't mean thatyou're never going to be able to.
In fact, if you pick upa weight today and you can only do
twelve reps, wait a couple ofdays, you know, eat some protein
in between, and do it again, and you'll be able to lift more
(18:25):
weight than you did the first time. Okay. Now, for people that
have had like an injury, asports injury, and you being a personal
trainer, you're going to know howto approach this When they begin working out
after they've had an injury, anold sports injury, how would you advise
(18:47):
them to to handle that injury,to wrap it, or to take different
nutrients or to eat at different times. Well, as a is exercise and
nutrition are concerned with having an injury, you know, I wouldn't if somebody
(19:07):
still has an injury, I wouldlet that injury heal before you exercise that
particular part of your body. Butit really going back to the whole foods,
and what's important about whole foods aremicronutrients. Micronutrients are the vitamins and
minerals that exist naturally in the stuffthat we eat. And so if you
(19:32):
are eating whole foods that are packedfull of micronutrients, and just to put
how many micronutrients are into perspective,an apple has over ten thousand micronutrients,
and one apple there's ten thousand micronutrients. So if you consider if you're eating
(19:56):
let's say five servings of fruits,vegetable or vegetables a day, you're putting
tens of thousand, hundreds of thousandsof micronutrients into your body that go to
supporting repairing your body and keeping youhealthy and keeping you from getting sick,
and keeping you from repairing your cellsso they don't break down as fast.
(20:22):
So going back to your question aboutan injury, though, if somebody has
an injury, it doesn't mean thatthey can't work out at all or they
can't exercise at all. It meansjust exercise something different. If you break
your arm. That doesn't mean thatyou can't go outside for a walk in
(20:45):
the morning. Right If you breakyour leg, that doesn't that doesn't mean
that you can't do some steps andpush ups. Okay, so there's still
there are lots a different ways tomove your body. We have three different
planes that we move in. Wemove forward and back side side, and
(21:06):
we twist, you know. Andthen we have our upper body, our
core which is our our abdomen andour torso area, and then we have
our lower body too. So ifyou have an injury that is in one
of those parts of the body,you can still do something to move your
(21:26):
body and continue to burn calories.All righty, this is excellent information and
I think most people really really needto think about all of this before they
get on a quote unquote diet orweight loss program. So my next question
is this, Let's say somebody iswanting to lose weight. How would you
(21:53):
advise them to get started? Whatdo they research on the I who do
they listen to, which diets dothey select from? How do they get
started trying to lose weight and keepit off? The very first thing is
(22:15):
what we talked about at the beginning. Get familiar with whole foods and shop
around the perimeter of the grocery storeinstead of shopping in the lanes. The
second thing is a lot of peopleare influenced by the people who are around
them. So if you want tolose weight, you need to have support
(22:40):
from your friends and family and getthem on board with supporting you becoming healthier.
Support is so that is a hugeinfluencer because people will trust other people
what other people say do more thantheir own instincts and intuition. That is
(23:03):
a great point. UM. Thenext thing I would say is to have
goals you know, UM, andbe able to reward yourself once you hit
your goal. UM. If you'regonna make a goal for yourself, use
the acronym smart. S stands forUM specific, M stands measurable, A
(23:33):
stands for anable, something realistic.It's it's UM. If you have a
really big goal that you want toreach, make sure you make you break
that goal down into bite size piecesthat you can handle and don't seem so
far out of reach. UM Ris I don't know, maybe that was
(23:59):
realistic. And then t T istime bound. You want to if you're
really serious about aating a goal.You know, a lot of people come
to me whenever they they have anevent that they're going to see people who
they haven't seen in a long time, like for a wedding or for a
class reunion, or people that theyused to work with a long time ago,
(24:25):
something like that. And so it'sa lot easier to stay motivated if
you have if you have a timeand a reason why you want to hit
your goal. So having a goalis a big one too. So we
talked about, um, you know, knowing the right things to gratate towards
(24:49):
to eat. Having that support,I mean support, guys, is huge.
If you have a spouse or kidwho are not supportive of you changing
what you eat, you need tofind that support that is going to be
(25:11):
there for you that you can leanBecause when you're being tempted by all of
the stuff, let's say, likedorito chips, Let's say, um uh,
like Little Debbie snacked goldfish, allof the stuff Coca Cola's just stuff
(25:33):
that's processed, that's in you know, it's it's everywhere, you know,
And if people don't want to changewith you, you got to find the
people who like, like want tohelp you change and who are there to
support you when it gets tough.So that's why support groups are are so
good, and I suppose that's whereUM programs like weight Watchers is so successful,
(26:00):
and we can seek out maybe supportgroups that are online. You do
a lot of support groups. Youwork with people, you have groups,
you also work with individuals. AndI think you brought up some really really
great points that I want to talkabout when we come back from this next
break. And I think that theone step, one tiny step at a
(26:25):
time is an excellent excellent point tomake because you don't want to take up
too much, you don't want tostart too much when you begin a weight
loss program. So we'll see youafter the break to talk about more weight
loss and how to keep it off. Well, welcome back to Healthy Alternatives,
(26:47):
where we're talking about some realistic goalsand I really like that word that
you used, also realistic goals onweight loss and achieving a better physical fitness
position so that you can keep yourweight off. And you mentioned a couple
of things in the last segment thatI really wanted to spin off on the
(27:10):
support and I think that that's probablymore important than many people realize. Would
you suggest, if you have afamily, and it's so tough with kids
these days, if you're wanting tochange your lifestyle, lose some weight and
(27:30):
keep it off by eating better andmoving your body more like walking the dog
every single night, would you suggestthat you try to get your spouse or
your children involved in maybe making thesemeals, or going to the grocery store
with you when you shop, orgoing out to walk the dog with you
(27:52):
when you walk the dog. Ithink that inviting someone to be especially somebody
that you're close with, to bea part of your process is always a
good thing. But everybody is ina different stage of um their decision making
(28:12):
process, and so some husband ora spouse, you know, our wife
may not be in the same transtheoretical stage of change as the person who
is ready to lose weight. Andso sometimes, yes, it is good
(28:33):
to to to ask your family tobe on board. They may say a
lot of times families like I supportyou, but I don't want to do
it, you know, And that'sthat's fine. You know, that is
a lot easier to deal with thanhaving the family members who are who kind
(28:53):
of put you down, who arelike, um, why are you trying
to do this? Everybody and yourfamily is big. This is just who
you are, and when you hearthese things over and over, you kind
of don't. You don't want toget feedback from that type mentality because it's
(29:15):
not who you are. You know, you have to trust your own intuition.
If you're feeling like you need toexercise more and you need to lose
weight and you're not feeling really great, those are your own feelings and so
nobody can tell you that that's notincorrect. So you need to go out
there and find people who are ina similar part of their journey as you,
(29:40):
or who have had success in thisjourney, so that you can lock
arms with them and also be successfulinstead of being dragged down. Jenna,
that's a really, really great point, and I think it probably applies to
any wellness program, be it gettinga hair analogy as to try to figure
out what your nutrient levels are andyour toxic metal levels are. Just making
(30:07):
any type of individualized change in yourlife, and that's something that people need
to hear. That something that theyneed to know. This is something you
do for yourself. So if youhave support, fantastic makes it just a
lot easier. But if you don'thave the support, you don't give up,
you don't start trying. You're goingto do it for yourself anyway.
(30:30):
So that is a very valuable pieceof advice. And so I would advise
people that are looking to make alifestyle change to start changing what they eat,
to start exercising more, to loseweight and keep it off. That
that is something that you're going toneed to do for yourself. But having
(30:52):
a best friend, having a cheerleader, you know, having someone to do
it with is definitely a lot morefun. When people are looking for groups
to go out to to do theydo they try to find a program like
a weight watchers type program. Dothey go to a gym to try to
find a program. Do they goto their church to see if they can
(31:15):
start their own group? What wouldyou recommend them they do if they're looking
for someone to do this with.Well, the health and fitness industry is,
you know, multibillion dollars industry,and so really the sky is the
limit when it comes to making choicesabout what is going to help you be
(31:37):
successful. What it really comes downto is what do you feel like is
going to help you be successful.Is it having a group of local ladies
who are going to go out andwalk with you, or is it is
it just totally separating your all fromyour friends and going and exercising and following
(32:05):
people who are super in shape andjust copying what they're doing. Is it
locking yourself in the office for anhour, you know, on your lunch
break and you get on your computerand you're doing at home exercises behind the
deaths. You know, the skyis the limit. And if you don't
(32:28):
know where to go or where tostart, a perfect place to go is
to look up. You know,coaches, and you're like, I do
coaching in person and virtually I haveclients that are on the other side of
the world, and I also havetens of clients in my little local community
(32:52):
of three thousand people, so youcan you can get support and and and
things to do. Whether it's virtuallyor in person. You have to figure
out what fits best into your lifestyle. And research has shown that if something
(33:16):
is easier, then people are goingto take that route, because, let's
face it, life is hard andon the days when you're scheduled to go
work out and you are just feelingjust drained. It's it's going to be
easier to convince yourself to do thatthing if it's not as difficult. So
(33:43):
if you're trying to start, andthis brings us into tiny habits that you
had mentioned, if you set yourselfup for doing something that is easy to
do instead to being overwhelmed behind howdifficult it is, you're much more likely
(34:04):
to do that thing. So,for example, if you're totally new to
fitness and you sign up for aCrossFit class which is high intensity and it
is up there on the very challengingto challenging even for people who have experience
(34:29):
with exercise, You're gonna try thatonce be so sore for the next five
days, You're convincing yourself to goto that next exercise class is going to
be much harder than if you said, you know what, I'm gonna set
(34:49):
a goal to walk three times thisweek. I just need to get out.
I need to step outside my doorand walk around the neighborhood three different
days this week. So, ifif you are starting to um you know,
get on a path of doing somethingthat you're not really used to doing,
(35:14):
then make it easy for yourself dosomething that really fits into your lifestyle.
And if you are all if you'relet's say that you are in the
swing, you are in the habitof going and exercising and working out,
but your your jaw or your familyis really demanding, and you don't feel
(35:37):
like going to CrossFit that day,even though you love CrossFit, it's you
know, really your thing. Youlove it, but just that day it's
too much for you. Then insteadof just not doing anything, do something
that is going to keep you active, instead of going to um your CrossFit
(35:59):
class, walk outside your door andgo for a walk around your neighborhood,
you know, just do something tocontinue to move your body instead of just
saying I can't do this. MThat is some really very good advice.
And I think what you're setting upis a lifestyle change. If you can
(36:21):
begin adopting shopping differently for the foodsthat you eat and the meals that you
prepare, and you can begin movingyour body consistently. And like you said,
if if you can't make it tocross fit, at least you can
go out and take a take apretty you know, fast walk through the
through the neighborhood. If you dothis consistently, so the word is probably
(36:45):
consistency. If you stay consistent,it becomes a habit, and that habit
then becomes a lifestyle change, right, and this is how you this is
how you turn your life around andyou lose weight and you can bit off,
right. So that brings us totiny habits. There's a doctor PhD,
(37:07):
doctor D. J. Fogg,who came up with this concept of
tiny habits. He knew he neededto floss his teeth every day, but
it's annoying, right, like flossingtheir teeth come on, right, And
so he was like, I needto get to the point where I can
(37:29):
floss my teeth. So he startedwith one twoth at a time, and
so after he did his other morningroutines, after he brushed his teeth,
he said, I'm gonna start withone tooth and then the next one too,
or maybe not the next day,but maybe like a week later,
He's like, okay, I'm goingto add a tooth in here. So
then he was doing two and thathe kept going with that until he had
(37:53):
added every single one of his teethinto the into that habit. And then
what he did after every time hedid that habit, he had a little
celebration, he you know, highfived himself and told him good jobs.
So after he did it, hefelt really good about himself because he set
(38:15):
out to do this one tiny littlething he did. He didn't let himself
say I am too busy, I'vegot something else to do. He said,
no, I'm going to do thisone tiny thing, and he got
it done until he was able tofloss all of the teeth every time he
brushed his teeth. Well, Itell you what that is some really super
(38:38):
good advice, and that probably appliesto just about any bad habits that we
need to get rid of or goodhabit that we need to introduce. Well,
I had another question to ask youbefore we take our next break,
and that is, how do youwhat do you recommend with alcohol with people
(38:58):
that are consuming when they're trying tolose weight. Well, I will tell
you, as a personal trainer andnutrition fitness specialists, I'll do drink alcohol.
The um. The key is moderation. Not real helpful advice, right,
but it's realistic right when re liethough, If you cut out alcohol
(39:24):
and you realize how much better youfeel without it, you're not gonna want
to do it as often and so, um, if you're trying to starting
a habit is a lot different processthan stopping something that is not serving you.
So if you're if you're playing onstopping doing something like drinking alcohol,
(39:49):
which, by the way, um, we will finish this discussion when we
come back from our final break.Well, welcome back to healthy Alternatives.
And Jenna, I want to pickup where we left off there about alcohol.
Okay, so you're there's certain alcoholsthat are going to cause more weight
(40:10):
loss than others, such as um, Scotch versus red wine, and maybe
white wine has more sugar than thered wine. So when someone but your
advice, I'll back up your fora second. Your advice is really good.
If someone gives up too much whenthey're adopting a new weight loss program,
(40:35):
they're more than likely gonna default backto their old habits and they're gonna
say, Okay, I've had enoughof this. I'm going to just get
back to this, this and that. So it's a it's good advice to
tell people. Look at don't tryto give up too much too fast,
you know, start walking things backa little bit at a time. And
I know, I know that alcoholis a big one to be practical about.
(40:59):
People love to drink wine, especiallyat parties or when they go out
to eat. Many people have acocktail every night. So you're advised to
be realistic and say, look atwhen I'm at the beach, I may
enjoy a drink, or if Igo out to dinner, I'm going to
(41:20):
enjoy a glass of wine. Howwould you advise someone starting a weight loss
program that, let's say, drinkevery day. How would you advise them
to approach that for weight loss?Well, first, if somebody adults,
different links and if an adult canunderstand why they need to do something or
(41:45):
why it directly applies to their success, they'll be a lot more successful.
So drinking alcohol, it's not justthat it's bad for you. It's that
you're consuming indy calories. That's whynumber one. And so when when you're
(42:05):
talking about weight loss, and thisis something that usually people are going to
talk about first and foremost, andany weight lost conversation is calories in versus
calories out. It all comes downto calories, and it really it really
does. But if you are youare taking in calories that satiate you,
(42:27):
then you're not going to overconsume andoverconsuming is what leads to weight gain if
you're if you're under consuming, youmight like disrupt your hormones too, which
prevents you from being able to loseweight. May not make you gain weight,
but it might prevent you from losingweight. But what we're talking about
is the difference between overconsuming and underconsuming so that you can lose weight.
(42:53):
So alcohol only contributes to the overconsuming. There's still nutritive value unless talking about
maybe wine with antioxidants that it has. All you're doing is adding calories to
your diet. So if you're ableto cut it out. Number one,
(43:14):
pay attention to how you feel.And let's say you what I would say
to my clients is are you opento trying not having it for a particular
amount of time, because sometimes Ihave clients that you know, drink excessively
and then I have you know,most of my clients for like the one
(43:35):
or two glasses of wine tie itright and it's under you open to just
replacing that that wine with something elsethat you enjoy that doesn't have calories,
like maybe tea or carbonated water orlemon water or something really simple. You
(43:57):
know that they can replace with sothat they can see how they feel not
having it, and once they experiencethat good feeling of not having it,
it's much easier to stop rather thanjust having somebody say you need to stop
this, Like going to the doctorand the doctor says, don't do this,
and you're like, I'm still gonnado it. I won't tell them
(44:21):
that Mom's gonna do it. Well, I think you have an excellent point
to make, and you have somethingthat you've come up with called a mocktail.
Tell us about the mocktail as areplacement for an alcohol, no nutrition,
high calorie drink. Well, Iwish you could take credit for the
(44:45):
term mocktail. No, I didn'tcome up with that, but yes,
I do drink mocktails. So acouple of things that I will have instead
of alcohol is like tonic water thediet Webbs tonic water that has saffron in
it and not the other stuff.Um that town of water with ginger and
(45:12):
ice and it's amazingly good. AndI like the tonic because it kind of
tastes like vodka's in there and there'snot any in there, so my brain
thinks that I'm having a drink.But I'm not actually having a drink.
Um, So that's just one example. You know, if you're you're still
(45:32):
used to having that alcohol flavor ortaste, it might help to place it
with something that still taste kind ofsimilar to it, even it's not.
Are those I'm not sure what tocall them, because I'm not a big
beer drinker. I mean, sometimesin South Texas it gets pretty dark,
hot when you're outside, it's kindof nice to have a Mexican beer.
(45:53):
But um, it's it's the fakebeers. It's the it's what do they
call the fake beers that you canbuy. You're talking about, like the
the zero alcohol beers. I'm thegap in the name on it too,
but yeah, they have you know, a zero and o'duels and it's a
(46:19):
big thing right now to have nonalcoholicbeers. So it literally tastes like beer,
but it's much less calories and there'sno alcohol in it, Okay,
but there's still useless calories. Andso you know, I think something that
you had mentioned to me in thepre interview was if you're going to drink
all your calories, make that decisionon do you want to if you've got
(46:45):
a certain number of calories that wouldyou would like to hold your daily intake
too. You don't want to goabove that. You don't want to go
below that. If you're going tohave X amount of calories a day to
input so that you can sweat itand exercise it output, why would you
want to have the majority of thosecalories in something you're drinking? Right,
(47:08):
so you can selective? Okay,go ahead. I was just does full
circle back to the beginning of whenwe started this interview, and we were
and I mentioned energy balance. Soif you're eating something and it doesn't contribute
(47:30):
to giving your body energy or focusor wellness in some way, it really
doesn't make sense to consume it.A lot of us rely on alcohol for
relaxation and in social situations, todeal with certain people, or just to
(47:51):
you know, you know why youdrink alcohol. I don't have to explain
that. But what it really comesdown to, and maybe we'll talk about
this more in another episode or something, is the more active you are,
the more um car hydrates you'll need. The less active you are, the
less of that you'll need. Butin processed foods, um the stuff that's
(48:15):
up and down those grocery aisles,there's a lot of empty calories, just
like an alcohol and UM, togive you an example, UM, chips
and pastries are some of the biggestones. And UM they are very dense
and sugar and carbohydrates, but notvery dense in vitamins and minerals other than
(48:40):
that. So if you're not goingout there and burning that off, you
know that that calories is gonna stickto you. Right. So it's the
same same thing with alcohol. You'reconsuming the alcohol, Um, those calories
don't even it's not even classify itas a carbohydrate or a fast protein that
(49:06):
your body can absorb and use forsomething. It's different. Your body now
has to take in this toxic calorieand figure out how it's going to get
rid of it. Well, youknow, that's a really good point,
and that kind of circles back tomy expertise with the diet sweeteners. When
(49:27):
you're drinking a diet sweetener, Okay, it may be empty in calories,
but it's also empty and completely devoidof any nutrients, and it tricks the
body. So I think what you'resaying is some of these food processed foods
are going to trick the body andmake the body think, okay, well
I'm eating something and with a dietsweetener, Okay, I've got sugar coming
(49:50):
in, but there's nothing there.So as your body tries to break it
down, tries to process it,tries to expend and burn those calories,
it's tricked. There are no caloriesthere. So the body is wanting to
do its thing naturally, there's nothingthere for it to do. So over
time you do that, day afterday after day, your body is then
(50:15):
going to burn out. Your immunesystems going to wear it down, your
pancreas is going to wear down.Your body is going to start breaking down,
and you're going to then start exemplifyingsome health symptoms. And it's all
circles back to that. You're noteating those whole foods, you're not ingesting
your real nutrients, you're not allowingyour body to be its own processing plant,
(50:39):
and you're not moving your body enoughto burn output those calories. Right,
So it's not that simple. Butwell, if you can understand that
the foods that are package processing preserveare void of nutrients and they're not going
(51:00):
to make you full. A bigreason why people over consume, and this
has to do with beverages too.If you drink something has calorie in it,
it is not going to make youfeel full. And so I always
say, don't drink your calories,drink water because when you do start working
(51:24):
out to burn extra calories, you'regonna want to eat those calories, not
drink them, because you're going tobe hungry. So the process of eating
the calories in your body, thendigesting it and assimilating it and sending those
nutrients where it needs to go.That expends energy, and that also keeps
(51:49):
you from from feeling empty or feelinglike you still need to eat more,
you still need to have more.Well, what I'm what I'm saying is,
let's say you were to eat bagof like a single bag of chips.
Right, there's little ones that yougrab that people grab on the way
out of the grocery store for asnack. Are you ever full after you
(52:12):
eat pen chips? Right? Right? Good point. Now, if that
bag of chips is one hundred andten hundred fifty calories, and if you
were to go into the produced aisleand grab an app that pole is probably
seventy five calories, it's half thecalories, and you're going to be full
(52:37):
well. Jenna. You have givenus so much great information. Things to
watch out for, things to preparefor, things to do, things not
to do. Where can people findyou to get more information on how they
can lose weight and keep it off. Absolutely, you can find me at
get fit with Jenna dot com.It's pretty easy, don't get it,
(53:01):
Jenna dot com. Thank you somuch for your wonderful advice and for helping
others too. Absolutely, thank you. Thank you for coming to Healthy Alternatives.
We appreciate you being with us todayand we look forward to seeing you
next week. Have a great week.
Welcome to the Healthy Alternatives Radio TVshow with doctor Janet Hull, bringing unsensored
alternative health topics and special guests revealingthe truth about natural health and nature's remedies.
After curing herself from a near deathexperience caused by aspertaine poisoning, Doctor
Hull became one of the world's mostrenowned artificial sweetener experts, combining her expertise
(00:35):
in environmental toxicology with natural healing andhellistic nutrition. Doctor Hull is a best
selling author and expert in finding theroot causes of modern diseases using hair analysis.
Join doctor Hull in discovering what maybe at the root of your health
concerns and remember that there are alwaysHealthy Alternatives. For more information on doctor
(00:57):
Janet Hull and the Healthy Alternatives TVshow, visit Healthy Alternatives Radio TV,
dot com and now here is thehost of Healthy Alternatives, Doctor Janet Hull.
(01:17):
Good morning, Welcome to another segmentof Healthy Alternatives. I'm your host,
Doctor Janet Starhall, and today's guestis Jenna s Erano, a personal
trainer, a nutritional health specialist,and a behavioral health specialist. I have
her on today because I want totalk about weight loss. I know that
(01:42):
everybody, well just about everybody wouldlove to lose weight and keep it off
and get in better physical shape.And I also know that most people that
get on a weight loss program typicallygain the weight back. Weight loss programs
(02:06):
are very very popular today. Thereare a bunch of them out there,
and how do you know which oneto start, which is the right one
for you. There's the keto diet, There's the Paleo diet. There's they
eat more protein diet, There's aless carb diet, there's the eat for
your blood type diet. There areso many weight loss programs that we can
(02:30):
call diets that people will attempt,and they're so hard to stick to,
They're so hard to keep up with. Sometimes they can be very expensive when
you go to the grocery store tobuy exactly what it is that you need
for your new eating program. Andmore times than not, people do not
(02:51):
stick with the diet. Then theycan gain even more weight after they have
stopped their new eating program. AndJenna is a nutritional specialist with her personal
training, and she can answer thequestions on why do people not stick with
their weight loss programs or their dietsand why do they commonly gain weight after
(03:16):
they stop their eating programs. SoI am very excited to have Jenna Serrano.
Jenna is the owner of get Fitwith Jenna, and she works one
on one with patients and clients wantingto do just what I said, lose
some weight, get back into physicalshape, and keep it off. Welcome
(03:39):
Jenna to how the Alternatives today.Thanks so much for having me. This
is fun. Well, I tellyou what, the answers to the questions
that I have are probably the answersthat most everyone has. How do I
pick the right weight loss program?How do I stay on the proper way
(04:00):
loss program? And how do Ikeep my weight from coming back on?
So that is a lot to askof you to answer, but we're going
to pick it apart throughout this segmenthere, and I think my first question
is if somebody wants to lose ten, twenty, thirty pounds, how do
(04:20):
they go about starting this? Well, most people, most Americans are either
overweight or obese. Seventy percent ofour population is either considered overweight or obese.
So most people actually have a lotmore than ten pounds or twenty pounds
(04:45):
or even thirty pounds to lose.But the biggest thing this problem that we
have is that there is an enormousavailability of cheap, processed foods. And
so if you look at all ofthose diets that you mentioned earlier, if
(05:08):
you look at the core of thosediets, it really comes down to whole
foods. It comes down to eatingreal food, real vegetables, real fruit,
real meat. And that is atthe base the foundation of every single
diet program that is out there.And so if you focus on eating whole
(05:33):
foods, you will have success.And when things feel like tough, like
they're tough, or when you getoff track, if you can just lean
on your knowledge about well, whatgrows or is alive, and I'm going
to eat that, And if whatyou're eating is something that is not grown
(06:00):
and that has been changed by ahuman, then you know, try to
avoid it. Yeah, it's okayto eat that every now and then.
But if you start drifting away fromthe process stuff and start leaning and reaching
for the more whole food, youare going to have a successful weight loss
(06:21):
journey and be able to maintain yourweight much more easily than trying to follow
any strict specific diet. Well,I agree with you. I think that
good nutrition is also at the rootof good health, and of course good
(06:43):
health is going to be a byproductof a good weight, and so it
all sort of daisy chains itself together, and it can get really really overwhelming
for people that need to figure untiethat knot and need to figure out the
big picture kind of step back,one step at a time on Okay,
what do I eliminate, what doI change? How can I change it?
(07:08):
It really can get very overwhelming,especially when people are working with busy
schedules. They may have kids athome that they have to tend to when
they get home from work. Weget it, we get it. But
what we're trying to do is offerthe solution and simplify how you can get
(07:29):
started. And you seem to havea very successful fitness program where people are
joining your nutritional recommendations and your wellnessand eating recommendations, plus they're working out,
You're getting them on an exercise schedule, they're combining those two and then
trying to make these changes as permanentchanges in lifestyle changes. So I want
(07:54):
to talk about the food choices,which we will get into that in the
next segment. Because the food choicesare super important. But in this introductory
segment here I want to talk abouthow you marry fitness moving your body.
It doesn't have to be going tothe gym. You can do this at
home. There's ways that you cando it at home, you can do
(08:16):
it online. How do you takechanging your eating habits and what you eat
and marry that with a fitness program. Well, what it really comes down
to is energy, because anything thatyou eat, it has calories, and
(08:37):
your body burns calories to be ableto move your body, just like a
car burns gasoline to move the car. The food that you put into your
body is your body's gasoline. Andso when you when you understand thinks I
(08:58):
came up with it myself. Whenyou can understand your energy exchange balance with
what you're putting in your body versuswhat you're expending, you will have a
lot more success. And as Imentioned earlier, what the main problem that
(09:22):
IC is processed foods. And Ithink of processed foods as the three peas,
processed, packaged, and preserved.If you are shopping for food on
the interior aisles of the grocery storeand they're in a box, in a
bag and it's got a nutrition labelon it. Most of the time that
(09:48):
is going to not be a wholefood. So if you are putting fruits
and vegetables and protein real meats likechicken, breast, turkey breasts, lean
meat like ninety three seven brown turkeyor ninety ten ground beef, you are
(10:13):
giving yourself all of the micronutrients thatare going to satiate your body, now
a lot of it. Before weget into macronutrients and micronutrients and stuff like
that, main point is to stayaway from the three peas as much as
possible. Maybe you know eighty twentyor seventy five, twenty five. You
(10:39):
know, as long as you've gotmostly whole foods in your meal or in
your snack, you are going tobe eons ahead of other people and you
are going to just catapult your weightloss and your weight maintenance. That's it.
I was going to answer a questionabout marrying the exercise and the nutrition
(11:05):
after that, But what were yougoing to say? Well, I was
just going to say that that makesa lot of sense because I came up
with this one. Your body needsto be its own food processing plant.
So if you are buying a food, and I really like that about the
inner shelves of the markets and thegrocery stores. So if you're buying a
(11:28):
boxed product that has been taken fromthe farm to the manufacturing plant, then
put through all of these manufacturing processes, chemicals taken out, chemicals added,
and then they're putting a box tosit in that box for six months or
(11:48):
a year, maybe even longer.Before you know it begins to turn rancid
and break down. That product hasalready been processed. So when you're he
gets it, it looks at itand it goes okay, well, we
don't have any work to do.What do our enzymes do? Try to
hammer this hard stuff down, smoshit down so that we can use the
(12:11):
nutrients. And plus, these nutrientsaren't even natural. These nutrients are are
fake nutrients that have been reinserted.So that makes a lot of sense.
If your body is its own processingplant, then it will expend the energy.
And when we get back from thebreak here in about thirty seconds,
(12:33):
I wanted to share on how yourbody expends the energy, burns the energy
to do its own food processing.And when that is done, then that
burns the calories that you were mentioning, and I think talking about calories is
going to be a real important thingto do in the next segment too,
(12:54):
because we hear that word all thetime. Cut your calories, this is
how many calories are in this product, etc. But we really do need
to understand what calories really are,so we don't talk about that when we
return from the break, and wewill be back in our second segment after
(13:16):
this uh, after this break,thank you. Welcome back to Healthy Alternatives,
where we're talking about weight loss todayand how to keep it off.
We've got personal trainer and weight lossspecialist Jenna Serrano and when when we left
in segment one, we were talkingabout how important it is for your body
(13:39):
to be its own processing plant becausewhen it has to process the nutrients itself,
it burns calories and this helps withweight loss, right, yes,
And a big thing that you know, most people don't do strength training,
(14:01):
and you lose a lot of musclemass as we age, and so if
you're not doing anything to maintain themuscles and feed those muscles properly, then
you know, like they say,if you don't use it, you lose
it, right, So your musclemass starts to decrease, and your fat
(14:24):
persage starts to increase. Muscle burnsmore fat than fat does, so it
just really starts to get out ofcontrol for people who stop being physically active
because they don't have the muscle toburn the calories for them when they're not
(14:48):
exercising. So that problem really startsto compound on itself if you're not,
you know, exercising. That isa super super good point. So if
as you age, if you don'tcontinue to do strength training, then you're
going to lose your ability to burnyour calories more efficiently. Correct. Yeah,
(15:13):
and I mean yes, you're absolutelyright. And if you think about
it, though, when we're younger, we're extremely active. We're running around
like like crazy and eating sugar.You can eat anything, and it doesn't
seem like like kids are affected bywhat they eat at all. But they
(15:35):
are out there running around and burningthat energy off. But as we age,
in every single stage in our life, as we get older, if
you think about it, typically webecome less and less and less active.
You know, in our early twentiesand thirties, we're getting into a professional
(16:00):
route. You start to have kidsand raise children, and so you have
a d life, and then asyou get even older, if you have
a professional career, you are youknow, moving up the corporate ladder or
moving up in your own whatever itis that you do, and so people
(16:22):
rely more on you since you're theperson that people look up to have more
responsibility, and so you're spending lesstime on yourself in the gym. And
then you finally retire and you're like, I'm done thinking and moving, and
so then you're in this spot whereyou have you know, been exercising less
(16:48):
and less and less, and you'velost muscle and gained that. Alrighty,
so you have given us two goldennuggets. One is the type of food
that you eat, the quality offood that you eat. We want that
to be as whole foods and fresh, unprocessed food as possible. And then
(17:11):
number two, we need to moveour bodies, continue to do some strength
training so that we can keep ourmuscles in good shape. And so in
combining those two together, it reallydoesn't matter what your age is, does
it. Like if you start offwith eating well in your twenties and you
(17:37):
are also an exercise routine or let'sjust say a daily workout routine. It
could be that you're walking the dogat a fast pace, or it doesn't
have to be. Like I said, you don't have to go to the
gym, but you can also pickup this routine and begin and start that
in your sixties and seventies. Absolutely, okay, okay, yes, absolutely
(18:03):
you could start picking up. Ifyou've never picked up a weight before in
your life, that doesn't mean thatyou're never going to be able to.
In fact, if you pick upa weight today and you can only do
twelve reps, wait a couple ofdays, you know, eat some protein
in between, and do it again, and you'll be able to lift more
(18:25):
weight than you did the first time. Okay. Now, for people that
have had like an injury, asports injury, and you being a personal
trainer, you're going to know howto approach this When they begin working out
after they've had an injury, anold sports injury, how would you advise
(18:47):
them to to handle that injury,to wrap it, or to take different
nutrients or to eat at different times. Well, as a is exercise and
nutrition are concerned with having an injury, you know, I wouldn't if somebody
(19:07):
still has an injury, I wouldlet that injury heal before you exercise that
particular part of your body. Butit really going back to the whole foods,
and what's important about whole foods aremicronutrients. Micronutrients are the vitamins and
minerals that exist naturally in the stuffthat we eat. And so if you
(19:32):
are eating whole foods that are packedfull of micronutrients, and just to put
how many micronutrients are into perspective,an apple has over ten thousand micronutrients,
and one apple there's ten thousand micronutrients. So if you consider if you're eating
(19:56):
let's say five servings of fruits,vegetable or vegetables a day, you're putting
tens of thousand, hundreds of thousandsof micronutrients into your body that go to
supporting repairing your body and keeping youhealthy and keeping you from getting sick,
and keeping you from repairing your cellsso they don't break down as fast.
(20:22):
So going back to your question aboutan injury, though, if somebody has
an injury, it doesn't mean thatthey can't work out at all or they
can't exercise at all. It meansjust exercise something different. If you break
your arm. That doesn't mean thatyou can't go outside for a walk in
(20:45):
the morning. Right If you breakyour leg, that doesn't that doesn't mean
that you can't do some steps andpush ups. Okay, so there's still
there are lots a different ways tomove your body. We have three different
planes that we move in. Wemove forward and back side side, and
(21:06):
we twist, you know. Andthen we have our upper body, our
core which is our our abdomen andour torso area, and then we have
our lower body too. So ifyou have an injury that is in one
of those parts of the body,you can still do something to move your
(21:26):
body and continue to burn calories.All righty, this is excellent information and
I think most people really really needto think about all of this before they
get on a quote unquote diet orweight loss program. So my next question
is this, Let's say somebody iswanting to lose weight. How would you
(21:53):
advise them to get started? Whatdo they research on the I who do
they listen to, which diets dothey select from? How do they get
started trying to lose weight and keepit off? The very first thing is
(22:15):
what we talked about at the beginning. Get familiar with whole foods and shop
around the perimeter of the grocery storeinstead of shopping in the lanes. The
second thing is a lot of peopleare influenced by the people who are around
them. So if you want tolose weight, you need to have support
(22:40):
from your friends and family and getthem on board with supporting you becoming healthier.
Support is so that is a hugeinfluencer because people will trust other people
what other people say do more thantheir own instincts and intuition. That is
(23:03):
a great point. UM. Thenext thing I would say is to have
goals you know, UM, andbe able to reward yourself once you hit
your goal. UM. If you'regonna make a goal for yourself, use
the acronym smart. S stands forUM specific, M stands measurable, A
(23:33):
stands for anable, something realistic.It's it's UM. If you have a
really big goal that you want toreach, make sure you make you break
that goal down into bite size piecesthat you can handle and don't seem so
far out of reach. UM Ris I don't know, maybe that was
(23:59):
realistic. And then t T istime bound. You want to if you're
really serious about aating a goal.You know, a lot of people come
to me whenever they they have anevent that they're going to see people who
they haven't seen in a long time, like for a wedding or for a
class reunion, or people that theyused to work with a long time ago,
(24:25):
something like that. And so it'sa lot easier to stay motivated if
you have if you have a timeand a reason why you want to hit
your goal. So having a goalis a big one too. So we
talked about, um, you know, knowing the right things to gratate towards
(24:49):
to eat. Having that support,I mean support, guys, is huge.
If you have a spouse or kidwho are not supportive of you changing
what you eat, you need tofind that support that is going to be
(25:11):
there for you that you can leanBecause when you're being tempted by all of
the stuff, let's say, likedorito chips, Let's say, um uh,
like Little Debbie snacked goldfish, allof the stuff Coca Cola's just stuff
(25:33):
that's processed, that's in you know, it's it's everywhere, you know,
And if people don't want to changewith you, you got to find the
people who like, like want tohelp you change and who are there to
support you when it gets tough.So that's why support groups are are so
good, and I suppose that's whereUM programs like weight Watchers is so successful,
(26:00):
and we can seek out maybe supportgroups that are online. You do
a lot of support groups. Youwork with people, you have groups,
you also work with individuals. AndI think you brought up some really really
great points that I want to talkabout when we come back from this next
break. And I think that theone step, one tiny step at a
(26:25):
time is an excellent excellent point tomake because you don't want to take up
too much, you don't want tostart too much when you begin a weight
loss program. So we'll see youafter the break to talk about more weight
loss and how to keep it off. Well, welcome back to Healthy Alternatives,
(26:47):
where we're talking about some realistic goalsand I really like that word that
you used, also realistic goals onweight loss and achieving a better physical fitness
position so that you can keep yourweight off. And you mentioned a couple
of things in the last segment thatI really wanted to spin off on the
(27:10):
support and I think that that's probablymore important than many people realize. Would
you suggest, if you have afamily, and it's so tough with kids
these days, if you're wanting tochange your lifestyle, lose some weight and
(27:30):
keep it off by eating better andmoving your body more like walking the dog
every single night, would you suggestthat you try to get your spouse or
your children involved in maybe making thesemeals, or going to the grocery store
with you when you shop, orgoing out to walk the dog with you
(27:52):
when you walk the dog. Ithink that inviting someone to be especially somebody
that you're close with, to bea part of your process is always a
good thing. But everybody is ina different stage of um their decision making
(28:12):
process, and so some husband ora spouse, you know, our wife
may not be in the same transtheoretical stage of change as the person who
is ready to lose weight. Andso sometimes, yes, it is good
(28:33):
to to to ask your family tobe on board. They may say a
lot of times families like I supportyou, but I don't want to do
it, you know, And that'sthat's fine. You know, that is
a lot easier to deal with thanhaving the family members who are who kind
(28:53):
of put you down, who arelike, um, why are you trying
to do this? Everybody and yourfamily is big. This is just who
you are, and when you hearthese things over and over, you kind
of don't. You don't want toget feedback from that type mentality because it's
(29:15):
not who you are. You know, you have to trust your own intuition.
If you're feeling like you need toexercise more and you need to lose
weight and you're not feeling really great, those are your own feelings and so
nobody can tell you that that's notincorrect. So you need to go out
there and find people who are ina similar part of their journey as you,
(29:40):
or who have had success in thisjourney, so that you can lock
arms with them and also be successfulinstead of being dragged down. Jenna,
that's a really, really great point, and I think it probably applies to
any wellness program, be it gettinga hair analogy as to try to figure
out what your nutrient levels are andyour toxic metal levels are. Just making
(30:07):
any type of individualized change in yourlife, and that's something that people need
to hear. That something that theyneed to know. This is something you
do for yourself. So if youhave support, fantastic makes it just a
lot easier. But if you don'thave the support, you don't give up,
you don't start trying. You're goingto do it for yourself anyway.
(30:30):
So that is a very valuable pieceof advice. And so I would advise
people that are looking to make alifestyle change to start changing what they eat,
to start exercising more, to loseweight and keep it off. That
that is something that you're going toneed to do for yourself. But having
(30:52):
a best friend, having a cheerleader, you know, having someone to do
it with is definitely a lot morefun. When people are looking for groups
to go out to to do theydo they try to find a program like
a weight watchers type program. Dothey go to a gym to try to
find a program. Do they goto their church to see if they can
(31:15):
start their own group? What wouldyou recommend them they do if they're looking
for someone to do this with.Well, the health and fitness industry is,
you know, multibillion dollars industry,and so really the sky is the
limit when it comes to making choicesabout what is going to help you be
(31:37):
successful. What it really comes downto is what do you feel like is
going to help you be successful.Is it having a group of local ladies
who are going to go out andwalk with you, or is it is
it just totally separating your all fromyour friends and going and exercising and following
(32:05):
people who are super in shape andjust copying what they're doing. Is it
locking yourself in the office for anhour, you know, on your lunch
break and you get on your computerand you're doing at home exercises behind the
deaths. You know, the skyis the limit. And if you don't
(32:28):
know where to go or where tostart, a perfect place to go is
to look up. You know,coaches, and you're like, I do
coaching in person and virtually I haveclients that are on the other side of
the world, and I also havetens of clients in my little local community
(32:52):
of three thousand people, so youcan you can get support and and and
things to do. Whether it's virtuallyor in person. You have to figure
out what fits best into your lifestyle. And research has shown that if something
(33:16):
is easier, then people are goingto take that route, because, let's
face it, life is hard andon the days when you're scheduled to go
work out and you are just feelingjust drained. It's it's going to be
easier to convince yourself to do thatthing if it's not as difficult. So
(33:43):
if you're trying to start, andthis brings us into tiny habits that you
had mentioned, if you set yourselfup for doing something that is easy to
do instead to being overwhelmed behind howdifficult it is, you're much more likely
(34:04):
to do that thing. So,for example, if you're totally new to
fitness and you sign up for aCrossFit class which is high intensity and it
is up there on the very challengingto challenging even for people who have experience
(34:29):
with exercise, You're gonna try thatonce be so sore for the next five
days, You're convincing yourself to goto that next exercise class is going to
be much harder than if you said, you know what, I'm gonna set
(34:49):
a goal to walk three times thisweek. I just need to get out.
I need to step outside my doorand walk around the neighborhood three different
days this week. So, ifif you are starting to um you know,
get on a path of doing somethingthat you're not really used to doing,
(35:14):
then make it easy for yourself dosomething that really fits into your lifestyle.
And if you are all if you'relet's say that you are in the
swing, you are in the habitof going and exercising and working out,
but your your jaw or your familyis really demanding, and you don't feel
(35:37):
like going to CrossFit that day,even though you love CrossFit, it's you
know, really your thing. Youlove it, but just that day it's
too much for you. Then insteadof just not doing anything, do something
that is going to keep you active, instead of going to um your CrossFit
(35:59):
class, walk outside your door andgo for a walk around your neighborhood,
you know, just do something tocontinue to move your body instead of just
saying I can't do this. MThat is some really very good advice.
And I think what you're setting upis a lifestyle change. If you can
(36:21):
begin adopting shopping differently for the foodsthat you eat and the meals that you
prepare, and you can begin movingyour body consistently. And like you said,
if if you can't make it tocross fit, at least you can
go out and take a take apretty you know, fast walk through the
through the neighborhood. If you dothis consistently, so the word is probably
(36:45):
consistency. If you stay consistent,it becomes a habit, and that habit
then becomes a lifestyle change, right, and this is how you this is
how you turn your life around andyou lose weight and you can bit off,
right. So that brings us totiny habits. There's a doctor PhD,
(37:07):
doctor D. J. Fogg,who came up with this concept of
tiny habits. He knew he neededto floss his teeth every day, but
it's annoying, right, like flossingtheir teeth come on, right, And
so he was like, I needto get to the point where I can
(37:29):
floss my teeth. So he startedwith one twoth at a time, and
so after he did his other morningroutines, after he brushed his teeth,
he said, I'm gonna start withone tooth and then the next one too,
or maybe not the next day,but maybe like a week later,
He's like, okay, I'm goingto add a tooth in here. So
then he was doing two and thathe kept going with that until he had
(37:53):
added every single one of his teethinto the into that habit. And then
what he did after every time hedid that habit, he had a little
celebration, he you know, highfived himself and told him good jobs.
So after he did it, hefelt really good about himself because he set
(38:15):
out to do this one tiny littlething he did. He didn't let himself
say I am too busy, I'vegot something else to do. He said,
no, I'm going to do thisone tiny thing, and he got
it done until he was able tofloss all of the teeth every time he
brushed his teeth. Well, Itell you what that is some really super
(38:38):
good advice, and that probably appliesto just about any bad habits that we
need to get rid of or goodhabit that we need to introduce. Well,
I had another question to ask youbefore we take our next break,
and that is, how do youwhat do you recommend with alcohol with people
(38:58):
that are consuming when they're trying tolose weight. Well, I will tell
you, as a personal trainer andnutrition fitness specialists, I'll do drink alcohol.
The um. The key is moderation. Not real helpful advice, right,
but it's realistic right when re liethough, If you cut out alcohol
(39:24):
and you realize how much better youfeel without it, you're not gonna want
to do it as often and so, um, if you're trying to starting
a habit is a lot different processthan stopping something that is not serving you.
So if you're if you're playing onstopping doing something like drinking alcohol,
(39:49):
which, by the way, um, we will finish this discussion when we
come back from our final break.Well, welcome back to healthy Alternatives.
And Jenna, I want to pickup where we left off there about alcohol.
Okay, so you're there's certain alcoholsthat are going to cause more weight
(40:10):
loss than others, such as um, Scotch versus red wine, and maybe
white wine has more sugar than thered wine. So when someone but your
advice, I'll back up your fora second. Your advice is really good.
If someone gives up too much whenthey're adopting a new weight loss program,
(40:35):
they're more than likely gonna default backto their old habits and they're gonna
say, Okay, I've had enoughof this. I'm going to just get
back to this, this and that. So it's a it's good advice to
tell people. Look at don't tryto give up too much too fast,
you know, start walking things backa little bit at a time. And
I know, I know that alcoholis a big one to be practical about.
(40:59):
People love to drink wine, especiallyat parties or when they go out
to eat. Many people have acocktail every night. So you're advised to
be realistic and say, look atwhen I'm at the beach, I may
enjoy a drink, or if Igo out to dinner, I'm going to
(41:20):
enjoy a glass of wine. Howwould you advise someone starting a weight loss
program that, let's say, drinkevery day. How would you advise them
to approach that for weight loss?Well, first, if somebody adults,
different links and if an adult canunderstand why they need to do something or
(41:45):
why it directly applies to their success, they'll be a lot more successful.
So drinking alcohol, it's not justthat it's bad for you. It's that
you're consuming indy calories. That's whynumber one. And so when when you're
(42:05):
talking about weight loss, and thisis something that usually people are going to
talk about first and foremost, andany weight lost conversation is calories in versus
calories out. It all comes downto calories, and it really it really
does. But if you are youare taking in calories that satiate you,
(42:27):
then you're not going to overconsume andoverconsuming is what leads to weight gain if
you're if you're under consuming, youmight like disrupt your hormones too, which
prevents you from being able to loseweight. May not make you gain weight,
but it might prevent you from losingweight. But what we're talking about
is the difference between overconsuming and underconsuming so that you can lose weight.
(42:53):
So alcohol only contributes to the overconsuming. There's still nutritive value unless talking about
maybe wine with antioxidants that it has. All you're doing is adding calories to
your diet. So if you're ableto cut it out. Number one,
(43:14):
pay attention to how you feel.And let's say you what I would say
to my clients is are you opento trying not having it for a particular
amount of time, because sometimes Ihave clients that you know, drink excessively
and then I have you know,most of my clients for like the one
(43:35):
or two glasses of wine tie itright and it's under you open to just
replacing that that wine with something elsethat you enjoy that doesn't have calories,
like maybe tea or carbonated water orlemon water or something really simple. You
(43:57):
know that they can replace with sothat they can see how they feel not
having it, and once they experiencethat good feeling of not having it,
it's much easier to stop rather thanjust having somebody say you need to stop
this, Like going to the doctorand the doctor says, don't do this,
and you're like, I'm still gonnado it. I won't tell them
(44:21):
that Mom's gonna do it. Well, I think you have an excellent point
to make, and you have somethingthat you've come up with called a mocktail.
Tell us about the mocktail as areplacement for an alcohol, no nutrition,
high calorie drink. Well, Iwish you could take credit for the
(44:45):
term mocktail. No, I didn'tcome up with that, but yes,
I do drink mocktails. So acouple of things that I will have instead
of alcohol is like tonic water thediet Webbs tonic water that has saffron in
it and not the other stuff.Um that town of water with ginger and
(45:12):
ice and it's amazingly good. AndI like the tonic because it kind of
tastes like vodka's in there and there'snot any in there, so my brain
thinks that I'm having a drink.But I'm not actually having a drink.
Um, So that's just one example. You know, if you're you're still
(45:32):
used to having that alcohol flavor ortaste, it might help to place it
with something that still taste kind ofsimilar to it, even it's not.
Are those I'm not sure what tocall them, because I'm not a big
beer drinker. I mean, sometimesin South Texas it gets pretty dark,
hot when you're outside, it's kindof nice to have a Mexican beer.
(45:53):
But um, it's it's the fakebeers. It's the it's what do they
call the fake beers that you canbuy. You're talking about, like the
the zero alcohol beers. I'm thegap in the name on it too,
but yeah, they have you know, a zero and o'duels and it's a
(46:19):
big thing right now to have nonalcoholicbeers. So it literally tastes like beer,
but it's much less calories and there'sno alcohol in it, Okay,
but there's still useless calories. Andso you know, I think something that
you had mentioned to me in thepre interview was if you're going to drink
all your calories, make that decisionon do you want to if you've got
(46:45):
a certain number of calories that wouldyou would like to hold your daily intake
too. You don't want to goabove that. You don't want to go
below that. If you're going tohave X amount of calories a day to
input so that you can sweat itand exercise it output, why would you
want to have the majority of thosecalories in something you're drinking? Right,
(47:08):
so you can selective? Okay,go ahead. I was just does full
circle back to the beginning of whenwe started this interview, and we were
and I mentioned energy balance. Soif you're eating something and it doesn't contribute
(47:30):
to giving your body energy or focusor wellness in some way, it really
doesn't make sense to consume it.A lot of us rely on alcohol for
relaxation and in social situations, todeal with certain people, or just to
(47:51):
you know, you know why youdrink alcohol. I don't have to explain
that. But what it really comesdown to, and maybe we'll talk about
this more in another episode or something, is the more active you are,
the more um car hydrates you'll need. The less active you are, the
less of that you'll need. Butin processed foods, um the stuff that's
(48:15):
up and down those grocery aisles,there's a lot of empty calories, just
like an alcohol and UM, togive you an example, UM, chips
and pastries are some of the biggestones. And UM they are very dense
and sugar and carbohydrates, but notvery dense in vitamins and minerals other than
(48:40):
that. So if you're not goingout there and burning that off, you
know that that calories is gonna stickto you. Right. So it's the
same same thing with alcohol. You'reconsuming the alcohol, Um, those calories
don't even it's not even classify itas a carbohydrate or a fast protein that
(49:06):
your body can absorb and use forsomething. It's different. Your body now
has to take in this toxic calorieand figure out how it's going to get
rid of it. Well, youknow, that's a really good point,
and that kind of circles back tomy expertise with the diet sweeteners. When
(49:27):
you're drinking a diet sweetener, Okay, it may be empty in calories,
but it's also empty and completely devoidof any nutrients, and it tricks the
body. So I think what you'resaying is some of these food processed foods
are going to trick the body andmake the body think, okay, well
I'm eating something and with a dietsweetener, Okay, I've got sugar coming
(49:50):
in, but there's nothing there.So as your body tries to break it
down, tries to process it,tries to expend and burn those calories,
it's tricked. There are no caloriesthere. So the body is wanting to
do its thing naturally, there's nothingthere for it to do. So over
time you do that, day afterday after day, your body is then
(50:15):
going to burn out. Your immunesystems going to wear it down, your
pancreas is going to wear down.Your body is going to start breaking down,
and you're going to then start exemplifyingsome health symptoms. And it's all
circles back to that. You're noteating those whole foods, you're not ingesting
your real nutrients, you're not allowingyour body to be its own processing plant,
(50:39):
and you're not moving your body enoughto burn output those calories. Right,
So it's not that simple. Butwell, if you can understand that
the foods that are package processing preserveare void of nutrients and they're not going
(51:00):
to make you full. A bigreason why people over consume, and this
has to do with beverages too.If you drink something has calorie in it,
it is not going to make youfeel full. And so I always
say, don't drink your calories,drink water because when you do start working
(51:24):
out to burn extra calories, you'regonna want to eat those calories, not
drink them, because you're going tobe hungry. So the process of eating
the calories in your body, thendigesting it and assimilating it and sending those
nutrients where it needs to go.That expends energy, and that also keeps
(51:49):
you from from feeling empty or feelinglike you still need to eat more,
you still need to have more.Well, what I'm what I'm saying is,
let's say you were to eat bagof like a single bag of chips.
Right, there's little ones that yougrab that people grab on the way
out of the grocery store for asnack. Are you ever full after you
(52:12):
eat pen chips? Right? Right? Good point. Now, if that
bag of chips is one hundred andten hundred fifty calories, and if you
were to go into the produced aisleand grab an app that pole is probably
seventy five calories, it's half thecalories, and you're going to be full
(52:37):
well. Jenna. You have givenus so much great information. Things to
watch out for, things to preparefor, things to do, things not
to do. Where can people findyou to get more information on how they
can lose weight and keep it off. Absolutely, you can find me at
get fit with Jenna dot com.It's pretty easy, don't get it,
(53:01):
Jenna dot com. Thank you somuch for your wonderful advice and for helping
others too. Absolutely, thank you. Thank you for coming to Healthy Alternatives.
We appreciate you being with us todayand we look forward to seeing you
next week. Have a great week.
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