| My client, Dana, came in for her weekly weigh in | | | | with water. The cafe, on the other hand, uses |
| and body fat test. Based on the fat loss program | | | | fruit juice instead of water. Fruit juice is basically |
| that I had prescribed to her, I was confidently | | | | pure sugar, and is never recommended on any |
| expecting at least a 4 pound reduction of body | | | | effective fat loss plan. In addition to the fruit juice, |
| fat, followed immediately by an ear to ear smile | | | | each of these smoothies also contained several |
| on her face. | | | | servings of actual fruit. |
| Unfortunately, when the results were in, Dana | | | | Not surprisingly, the cafe's menu conveniently |
| was faced with only a ½ pound of fat loss | | | | "forgot" to list how many calories each smoothie |
| and I was faced with the close up view of her | | | | contained. Out of curiosity, I took it upon myself |
| eyes welling up with tears. Needless to say, Dana | | | | to tally up each individual ingredient and figure out |
| was not a happy camper. With the tears beginning | | | | the caloric cost of each flavor. Can you believe |
| to roll down her face, Dana turned towards me | | | | that Dana's favorite flavor (mango kiwi twist) |
| and proclaimed vehemently, "I can't believe this! | | | | contained 765 calories? With this smoothie as part |
| Only ½ pound? I did everything right all | | | | of her regular regimen, she is lucky she didn't gain |
| week." | | | | weight during this week! |
| I've been a fat loss coach for over 16 years, and | | | | Take home lesson: Make your own shakes using |
| my experience and intuition were telling me that | | | | the precise amount of the correct powder for |
| Dana had made some dietary mistakes. She | | | | you. Also, when trying to lose fat, always make |
| assured me that she hadn't, but I had my doubts. | | | | your shakes with water. |
| So I asked her to write down everything she had | | | | Salad recommendation |
| eaten during the last several days. After | | | | How could you go wrong with a salad? Most |
| reviewing her food journal, I could easily see why | | | | people are in dire need of consuming more |
| her fat loss results were miniscule. | | | | vegetables, right? That statement is 100% |
| Dana had made a critical and all too common | | | | correct, but it's the salad toppings we could do |
| mistake. She had taken healthful foods and ate | | | | without. In her defense, Dana was good about |
| them in their unhealthy forms. To clarify what I'm | | | | avoiding the obvious offenders (croutons, cheese, |
| talking about, let's use broccoli as an example. | | | | etc). Where she went wrong was with her |
| Broccoli is an extremely healthy food when eaten | | | | dressing. She was using a "light" ranch dressing on |
| in its natural form but once you melt a glob of | | | | her salad. She wasn't measuring the amount, |
| cheddar cheese on top of it, it becomes | | | | because she assumed that since it was light it |
| something completely different. | | | | was okay to use liberally. |
| I'm going to list the mistakes that Dana had made | | | | I made her bring in the bottle so I could read the |
| in an attempt to prevent you from making the | | | | label. In one week, she had used 90% of the |
| same ones. These errors may seem minor, but | | | | entire bottle of dressing. I then calculated |
| they can sabotage your fat loss efforts faster | | | | approximately how much she was using on each |
| than you can possibly imagine! | | | | salad. To our surprise, Dana's dressing was adding |
| Shake recommendation- As a convenient meal | | | | 40 grams of fat to each salad. |
| replacement, I often recommend a protein shake | | | | Take home lesson: I recommend that you use |
| for a mid-morning or mid-afternoon meal. These | | | | olive oil and vinegar as your dressing. Always |
| shakes are quick to prepare and are portable. | | | | measure the amount of olive oil. |
| Although I did specify what brand Dana should | | | | Fish recommendation |
| use, she decided to ignore me, since in her mind, | | | | Dana was supposed to eat fish three times per |
| the brand wouldn't affect her fat loss to a | | | | week. She followed this recommendation...to a |
| significant degree. Instead, she would walk across | | | | point. Her fish intake was in the form of her |
| the street from her office building and purchase a | | | | favorite sushi roll, spicy tuna. This roll contains |
| delicious smoothie from a trendy smoothie cafe | | | | fattening mayonnaise. Bad choice, Dana! |
| every day. After reading this cafe's menu, I | | | | Take home lesson: Eat your fish grilled or broiled |
| certainly saw why the temptation got the best of | | | | And if you decide to eat your fish at your |
| her. They had the coolest flavors! She had great | | | | favorite sushi restaurant, try sashimi or sushi with |
| tasty options, like chocolate banana gelato, mango | | | | brown rice. Watch the soy sauce, too, and NO |
| kiwi twist and pineapple coconut blast. | | | | mayo!! |
| There was a problem with this substitution. Even | | | | Simple mistakes like these can seem rather |
| though the cafe only uses fresh and natural | | | | innocent but can set up serious roadblocks during |
| ingredients, the calories in these smoothies can | | | | your fat loss journey. Don't make the same |
| add up in a hurry. For example, I had | | | | mistakes Dana did. Eat foods in their natural form, |
| recommended that she mix her protein powder | | | | and watch your body fat disappear! |