Lifestyle change takes time and effort.  You can help speed up the process with these great hints from a seasoned health coach!

Click here to read some awesome tips!

Everyone has a different time of day that they prefer to work out. Some people enjoy a gym session or quick jog before bed, others like to get up early and get their workout finished before their day even starts. Could a switch up in your routine make a difference? Researchers at Bangor University in the United Kingdom discovered that a.m. exercisers work out harder than those who exercise at other times during the day. This is because people generally have more energy after waking up than they do towards the middle and end of the day. Another great perk to morning workouts – you’re less likely to stay up past your bedtime. Because you’re getting up earlier before work, you’re going to be tired and ready to get a full eight hours of sleep. Night time workouts can be rushed and sometimes not completed to the best of your abilities. If you’re more likely to burn those calories in the morning, why not? It doesn’t necessarily have to be the gym either, use the morning as a time for a long walk for the dog, or a quick walk around the neighborhood to get your heartrate up! Not to mention a morning workout is the best wake up you can ask for. Could you switch to a morning workout?   Resources: http://www.popsugar.com/fitness/Morning-Exercisers-Burn-More-Calories-5988923  

Getting enough sleep affects every part of your body including your metabolism, your gut health, your stress level, and your happiness. It's safe to say that it's pretty important for you to get enough sleep. For adults, you should be getting 7-8 hours of sleep each night to remain fully rested. Do you have a tough time trying to get to sleep? Here are some awesome tips from Popsugar on how to get sleepy quick.       As an IP dieter, it's important to remember overall health and wellness, and one important factor of that is your sleeping habits and how rested you are! Getting good sleep is crucial, sleep deficiency can be related to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Don't forget these awesome tips next time you're having a hard time catching those zzz's! Source: http://www.popsugar.com/fitness/Sleep-Tips-33284467 http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why   

What is mindful eating?

How often have you sat down for a meal and then before you realize it, the food on your plate is gone, and you don’t even remember what it tasted like? Too often, I’m sure. There are so many wonderful things about food including taste and texture and HEALTH. These things are often forgotten in this day and age where foods are meant to be consumed as quickly as possible. Try to think to the last time you really ENJOYED a meal. Savored the bites and focused on eating, instead of your kids, phone, or doing the dishes. Mindful eating is the opposite of this habit. It’s being aware of everything that you are putting into your body and being present in the moments that you are eating. It’s allowing yourself to give into your senses of smell and taste in order to fully appreciate an eating experience. When you are not eating mindfully, you are at risk for over-eating or even under-eating. If you aren’t tasting your food, or your mind is scattered a thousand directions, you are more likely to go up for that second course, or mindlessly snack.  This can also mean that you’re not paying attention to how your body feels when you are eating certain things. During mindful eating you are allowing yourself to choose foods that support your health and well-being. Some mindful eating techniques that are popular are:

• Sitting down while you eat
• Using decorative plates and bowls
• Eat slowly, try to chew your food a certain number of times before swallowing
• Put your phone away during meals
• Carry healthy snack foods with you
• Follow your hunger cues, eat when you are hungry
• Once you have eaten one serving, wait five minutes before making another plate (chances are you will realize you don’t need another serving)

One of the most important parts of mindful eating is the food you are eating. The food that you are putting into your body is really the entire purpose of the meal. When it comes to buying groceries, it’s important to get things that you LIKE to eat. If your cart is full of a bunch of things that you know are healthy, but you actually can’t stand, you’re not going to have a good experience eating them. Buy food that you know you are going to eat and enjoy. Don’t force yourself to eat something if you hate it. Attaching negative feelings to eating healthy food can become a bad habit. If you are an unattached eater, it may be time to change your habits. Make eating an experience again by creating meals that you are excited to eat, and focusing around them. This concept fits in perfectly with our ideal protein foods. Don’t eat an IP food that you aren’t a fan of! Luckily we have TONS of food options for our dieters so you don’t have to eat foods you hate! Here at OSR Weight Management our Ideal Protein method empowers dieters with the knowledge to develop better eating habits and smarter lifestyle choices by providing an education on the relationship of carbohydrates to insulin production how weight gain occurs, and what to do to avoid it. Our dieters are not left with the “Now what?” question after their excess weight has been lost. OSR Weight Management’s aim is empower each and every one of our patients to achieve their weight loss goals. We combine the Ideal Protein method with the medical expertise of our board certified medical doctor and our dedicated staff. Whether you have 10, 20, or even 50 or more pounds to lose, OSR Weight Management can tailor an individualized program to help you meet your weight loss goals.

By: Dr. Linda Anegawa You may know magnesium as a mineral that is important for the function of all our muscles:  low magnesium levels may cause painful cramps in our arms and legs, particularly after we’ve done very intense exercise.  Magnesium is also critical for the function of our heart muscle, and when our levels get too low, serious arrhythmias may result. Magnesium is also critical for over 300 other metabolic and enzymatic reactions in the body.   The relationship of magnesium to blood sugar levels in particular, is an area of active study.  As a part of glucose metabolism in the blood, magnesium  drives many of the reactions in the process of breaking down blood sugar.    Magnesium deficiency is known to aggravate insulin resistance, because without magnesium, more insulin is required to metabolize blood sugar.  The pancreas pumps out more insulin, driving fat storage and increased hunger, leading to increased food intake.   The result of all this is, when an individual is insulin resistant to begin with, the presence of low magnesium levels can feed an ongoing viscious cycle of worsening insulin resistance. Some smaller studies have shown that giving individuals who are insulin resistant magnesium supplements improves insulin sensitivity and improves blood sugar control.  Whether magnesium can outright prevent diabetes or cause weight loss on its own is not completely clear.  While they don’t quite recommend supplements to prevent diabetes, the American Diabetes Association recommends that all diabetics consume increased quantities of magnesium-rich foods.  These include vegetables and legumes, for example. If you are an Ideal Protein Phase 1 dieter, you may know that you are eating a diet rich in magnesium (think Select Veggies!).  You will also take additional magnesium as part of both the Multivitamin and the Cal-Mag supplement.  This extra magnesium boost is not only important for all the reasons above.  During nutritional ketosis, the increased urination means you will lose extra water-soluble minerals including Magnesium.  So remember the importance of this vital mineral.  You’ll be doing your muscles and your heart a favor, and maybe even putting a damper on the cycle of metabolic syndrome that had previously blocked your weight loss efforts.

Can living in a cluttered environment lead to obesity? A study from Environment and Behavior led to the conclusion that people that are in a cluttered kitchen will eat almost three times more cookies than people in an orderly kitchen. The study found that the more chaotic the environment, the more likely you are to eat junk food. This information was found by using two types of testing conditions; a stand-kitchen condition and a chaotic-kitchen condition. The participants were asked to write about which situations they felt the most out of control. The participants of the study that were in the chaotic-kitchen consumed three times as many cookies as those who were in the tidier kitchen. The participants were offered carrots and crackers along with cookies; neither of which were affected by the change in condition. The only snack intake that increased were the cookies in the more chaotic kitchen condition. Are you living in a chaotic or messy environment? The findings of this study suggest that there are correlations between a stressful and chaotic lifestyle and the increased risk of obesity. If a spotless kitchen isn’t reward enough, maybe these findings will help you tidy things up around the kitchen to avoid unnecessary snaking. There have been other observational studies that claim that living in a more stressful/messy environment can lead to an increased risk of obesity which means an increased risk of obesity related illnesses. If you think you are at risk, give us a call today at 380-6768!   - See more at: http://conscienhealth.org/2016/02/the-clutter-made-me-eat-it/#sthash.EUVO4sNJ.dpuf http://eab.sagepub.com/content/early/2016/01/28/0013916516628178.abstract

Inadequate sleep in keiki increases food responsiveness and overeating behaviors.  This may be an important mechanism driving childhood obesity, according to findings published in the International Journal of Obesity. Sleep deprivation in adults had already been linked to obesity, but no such studies existed for kids.  Now, McDonald and colleagues conducted a study of children who sleep for shorter durations. His team found a significant association between shorter sleep and higher food responsiveness, even in kids as young as 5 years old.  Specifically, the children displayed increased desire for highly palatable, calorically dense foods such as fats and sweets (and yes, this category would include Hawaii favorites such as spam musubi and malasadas).  In addition, shorter sleep correlated with higher BMIs (Body Mass Index) in children. The mechanism for this is not completely clear, but prior similar studies on adults have suggested that sleep deprivation can affect brain rewards systems.  And we’ve known for a long time that when you deprive rats of sleep, one of the very first things they do is to increase their food consumption and their preference to eat high-reward food.    These sleepy rats had higher brain levels of prodynorphin and proenkephalin, chemicals that has been found to magnify the pleasures associated with eating high-reward food. We already know that our keiki need sleep for learning, memory, safety, mood, and for doing well in school.  And they also need adequate shut-eye to keep their weight as at the healthiest range possible in childhood, and life-long. Read more at: http://www.nature.com/ijo/journal/v39/n10/abs/ijo2015132a.html?WT.ec_id=IJO-201510&spMailingID=49710729&spUserID=ODI3MDE5NTExMjYS1&spJobID=780823119&spReportId=NzgwODIzMTE5S0  

Address: Ka Iwi State Scenic Shoreline Kalanianaole Hwy Honolulu, HI 96825 Suggestions:

• Great for kids & strollers
• Wear Sunscreen
• Visit on a weekday to avoid heavy traffic
• Visit earlier in the day
• Keep an eye out for dolphins and whales depending on the season
• Bring a signed lock to add to the fence at the top, if so inclined!

The lighthouse hike is one of the most popularly visited hikes on Oahu because of its easy access and low level of intensity. The entire “hike” is a paved walking path that offers beautiful ocean views! The hike doesn’t actually lead to the lighthouse so please do not attempt to go to the lighthouse, as it isn’t trespassing. The hike has ample parking spots as well as parking up and down the entry road. Be sure not to leave valuables in the car. This hike 2 miles round trip and is simple to navigate with a beautiful view of the windward side at the top. There is little to no shade on this hike so make sure you use sunscreen and bring a lot of water. The walk itself will take no more than 45 minutes to reach the top, and that’s if you’re stopping at the lookouts! This is a great place to start out a day of adventuring, or to finish of a relaxed day! Here at OSR Weight Management the Ideal Protein Weight Loss Method is a supervised weight loss method with personalized one-on-one weekly coaching support and education. Our protocol burns fat, while supporting muscle mass -why is that important? - Because if muscle is lost during dieting it inhibits your ability to burn calories post diet. As a result, dieters regain almost all of their lost weight within 5 years after dieting. Therefore,all of Ideal Protein’s food products contain an average of 15+ grams of protein to assist your muscle retention while you shed your excess pounds. We can help you put an end to constant dieting and maintain and healthy and happy lifestyle. If you're looking to lose weight for your health or happiness, email us today at info@osrweightmanagement.com Note - If you’re a patient on Ideal Protein make sure bring water along with some IP friendly snacks during your hike like the new product, Sweet and Spicy Trail Mix! Also, Mangosteen or Tangerine enhancers in your water bottle will ensure that you replace any electrolytes from sweating.  

Suggestions:

• Wear closed toe shoes. (This hike can be done in slippers, but it’s easier in real shoes!)
• Wear sunscreen if you’re going any time after sunrise
• Visit on a weekday instead of a weekend to avoid heavy traffic

The pillboxes hike is a great choice if you’re looking to get a short workout, with an awesome rewarding view. The pillbox trail is located in Kailua, HI. In order to get to the hike, you’re going to want to park as close as you can to Kaelepulu Dr. This is a residential area so please be mindful of yards and posted signs regarding parking. After you park, follow Kaelepulu Dr on foot alongside the Mid- Pacific Country Club and turn left on the only opportunity you will have before the dead end! The entrance to the hike will be straight ahead and posted. The beginning of the pillboxes hike is a steep dirt incline. Use the trees as much as you can to keep balance and avoid slipping! This part of the hike is the most difficult, and isn’t very long! After you pass this portion, the rest of the hike is a little bit of uphill hiking. You will get your heart rate up, but there aren’t any obstacles that will make this hike too difficult. There are two pillboxes on the top that are overlooking Kailua. The first pillbox has a great view of the Mokes, and then once you venture to the second pillbox you will get a more 360 view from the top of the little pillbox hills. The trail continues downs and around the country club if wanted, or you will go back down the way that you came! [caption id="attachment_997" align="aligncenter" width="650"] Photo by @mlreinert24[/caption] Pillboxes is rated as medium difficulty because it is unpaved, and uphill climbing. It doesn't take any athleticism, but   This hike doesn’t have very much coverage from the sun so bring a lot of water and apply sunscreen before you go! Sunrise from the top of pillboxes is beautiful, but I recommend that if you are going at sunrise, go on a weekday if possible! Weekends are pretty crowded as this hike is pretty easy and well known/accessible. That will give you a little more of a chance to enjoy the view in peace! This is a great morning hike, then a quick walk over to Lanikai Beach to relax. Here at OSR Weight Management the Ideal Protein Weight Loss Method is a supervised weight loss method with personalized one-on-one weekly coaching support and education. Our protocol burns fat, while supporting muscle mass -why is that important? - Because if muscle is lost during dieting it inhibits your ability to burn calories post diet. As a result, dieters regain almost all of their lost weight within 5 years after dieting. Therefore,all of Ideal Protein’s food products contain an average of 15+ grams of protein to assist your muscle retention while you shed your excess pounds. We can help you put an end to constant dieting and maintain and healthy and happy lifestyle. If you're looking to lose weight for your health or happiness, email us today at info@osrweightmanagement.com Note - If you’re a patient on Ideal Protein make sure bring water along with some IP friendly snacks during your hike. Also, Mangosteen or Tangerine enhancers in your water bottle will ensure that you replace any electrolytes from sweating.

  Lulumahu Falls Guide by OSR Weight Management Suggestions:

• Wear shoes you don’t care about/water shoes. Your shoes will get muddy and most likely wet, as you cross the water 3-4 times.
• Same with clothes. Wear a swimsuit under your hiking clothes, the water is deep enough and the waterfall is worth standing under!
• If you’re going after rainy days, wear bug spray
• Take water and small snack if you’re planning to swim for a while
• Don't leave valuables in the car

Lulumahu Falls is a beautiful waterfall hike that is located right off the Pali Highway on Oahu. In order to get to this low traffic beauty, you have to park where the Old Pali Road meets the new highway. Generally there will be other cars there, as there are lots of hikes in this area. To get to the entrance, you have to go through a small bamboo forest right through the fence entrance. As of January 2016, someone has gone in and helped create an easier path by cutting down some of the bamboo. If you don’t get so lucky when you visit, follow the small trail on the ground and push through the bamboo (this is probably the most annoying part of the hike). Once you get through the bamboo, follow the trail up the hill and to its’ end. There will be a concrete barrier across from the entrance of the hike. Make sure to read all posted signs. Once you’re at the entrance, the hike is easily followed with the path. When you get to the parts of the stream that you need to cross, there are rocks to assist you. If the stream is too high, do not attempt. There are a few places on the hike where you can either cross the stream or not cross, as the path continues on both sides of the stream. Choose whichever path looks easiest to you, if they’re following the stream they will lead you to the waterfall! There are markers on some trees identifying the easier or more common path. Make sure to stay near to the stream! The trail will take you directly to the falls! Be sure to be considerate of other visitors to the falls and to make sure to respect the land! The reason that this hike is marked medium instead of beginner is because of the water crossings. These take a little bit of balance and could cause slipping. If you’re wearing water shoes or shoes you don't mind getting wet, you can easily walk right through the water. The trail involves minor inclines and declines but aren’t really considered “climbing”. Do not attempt this hike if it has been raining excessively as the trail will be muddy, more dangerous, and the stream tide may be too high for crossing. If you’re worried at all about the difficulty of this hike, do not attempt. To get back to the road from the waterfall, you will take the same trail back, be sure to watch for markers on the trees that will assist you along the way. Here at OSR Weight Management the Ideal Protein Weight Loss Method is a supervised weight loss method with personalized one-on-one weekly coaching support and education. Our protocol burns fat, while supporting muscle mass -why is that important? - because if muscle is lost during dieting it inhibits your ability to burn calories post diet. As a result, dieters regain almost all of their lost weight within 5 years after dieting. Therefore,all of Ideal Protein’s food products contain an average of 15+ grams of protein to assist your muscle retention while you shed your excess pounds. We can help you put an end to constant dieting and maintain and healthy and happy lifestyle. If you're looking to lose weight for your health or happiness, email us today at info@osrweightmanagement.com. Take water and small snack (a restricted Ideal Protein bar is a great idea, to give your body a little extra fuel) if you’re planning to swim for a while.  Mangosteen or Tangerine enhancers in your water bottle will ensure that you replace any electrolytes from sweating.