If I said you could lose 30lbs in year by just eliminating one slice of bread at lunch or dinner and walk around the block twice a day.  Would you do it?

It really is that simple! I am a big believer in taking care of the little things and the big things will follow.  Weight loss is a numbers game.  If you eliminate 150 calories from your diet and increased your exercise just by walking around the block you would have a calorie deficit of 300 or so calories a day.

 300 (calorie deficit) x 365(days in a year) = 109,500 / 3500(calories in a lb)

= 31.29 or 31 lbs per year

 Let’s look at the diet part of the calorie deficit equation.  Making small changes in your diet will yield BIG results. Have you heard of the book “Eat This Not That” ?  those little food substitutions you make to your diet can add up to big results over time.  One of the things we learned on the Biggest Loser ranch was to make our meals smaller.   Instead of having three big meals a day we would eat five to six smaller meals. Having those smaller meals spaced out over the course of the day helped keep my metabolism up which enabled us to burn more calories that lead to bigger calorie deficits. Small changes do yield BIG results!

Now let’s look at the exercise portion of the calorie deficit equation. Lets say that you walk 1 1/2 miles in 30 minutes you will probably burn 200 calories, which is good, but we can do better.  I am a big fan of interval training to maximize my caloric burn.  Walk at the same pace as before for 2 minutes then you are going to run as fast as you can for one minute. Repeat this 10 times. At the end of the workout you’ll have walked for 20 minutes and run for 10 minutes and you will burn 327 calories. That is a 127-calorie difference in the same amount of time.  Small changes yield Big results!

And now, the smallest change that will help maximize your results is SENSA!  It really isn’t a change at all because you don’t have to do anything but shake it on the food you are currently eating-simple.   SENSA will help you naturally decrease the amount of calories you are consuming, adding to the above calorie deficit without even thinking about it!  I’ve lost over 70 pounds so far with SENSA and I’m looking and feeling better than I have in a long time!

Good Luck!

Roger Shultz

Whether you’re exploring uncharted territory in the Amazon Rainforest or making the 6 hour trek to your cousin’s wedding, traveling can take a toll on your body.

Prolonged sitting, unhealthy eating, and the stress of being on the road can lead to unwanted pounds and a compromised immune system.

That’s because we tend to have a “Point A to Point B” mindset. We’re so focused on getting where we’re going that we put our own well-being aside.

It’s kind of like when you were in college, eating junk and staying up all night studying for a big exam. You might have made it to class the next morning, but how did you feel? Probably not so hot.

Take care of yourself this travel season with these 7 tips for staying healthy on the road.

• Avoid Airport Food

A layover at the airport can wreak havoc on your waistline – not to mention your wallet ($14 for a Caesar salad??). If you want to avoid the extra calories that come with a quick fix, pack your own food. High-protein foods are the most satisfying. I recommend beef jerky, trail mix, Starkist tuna packets with whole-grain crackers or energy bars (with at least 20 grams of protein).

• Keep a Reusable Water Bottle with You

We all know the importance of drinking water and how it can help you lose weight.  Keep yourself hydrated on the go with a reusable water bottle. It’s easy to fill and cheaper than buying bottled water. You should aim to drink 64+ ounces of water per day.

• Stop and Stretch Every Hour

Prolonged sitting lowers your body’s metabolic rate, meaning your butt is going to have more cushion than your car seat if you’re not careful. Pull over and stretch your legs every hour. You’re helping your body more than you think. Stretching helps to reduce blood pressure and mental tension while improving circulation and reinvigorating your metabolism.

• Eat Your Fiber

Going #2 in unfamiliar territory can leave you straining for relief. Constipation is never fun, and if you want to keep yourself regular, you need fiber. Stay away from fast food and instead, eat snacks like bananas, oatmeal, or cereal. You can even try SENSA Chews, which are only 15 calories and have soluble fiber to promote healthy weight loss. Click here to learn more about SENSA Chews.

• Walk or Exercise

If you’re staying in a hotel, see if they have a gym. If not, take a few laps around the building, go on a hike, or explore the local parks. The more you move, the more calories you burn. You’ll feel more energized for the rest of the trip.

• Sleep

Falling asleep at the wheel injures 40,000 people and kills 1,500 people every year. If you’re tired, pull over and rest. Take a 15-minute power nap in your car or find a place for the night. There’s no reason to put yourself and others at risk. Not to mention a lack of sleep has been linked to an impaired immune system.

• Keep Alcohol to a Minimum

We all want to let loose when we’re away from home, but try to keep it at a 2-drink max. Alcohol is calorie dense and lowers your inhibitions around food, which leads to even more calories! Plus, hangovers are no fun and keep you from enjoying the rest of your trip.

If you need a little extra help with portion control while traveling, you can try SENSA free – it’s easy and portable, so you can take it anywhere on-the-go.

Bon voyage, sprinklers!

Sam

Now’s the time when most of us are diving into our New Year’s resolutions. Problem is that only 8% of people will actually achieve their resolutions. So what can you do to beat the odds? We chatted with board-certified psychiatrist Dr. Carl Wahlstrom – a SENSA® Medical Advisory Member – to get a psychological perspective on how to make lasting New Year’s resolutions.

1) Why do so many of us fail at New Year’s resolutions?
There a number of reasons people fail at achieving their New Year’s resolutions. One reason is that we often create resolutions that are overly vague and not specific enough to know when we get there  – for example the “I’m going to be a better person” resolution. Other reasons are that we sometimes set a resolution with no real belief that we can achieve it, and we keep it to ourselves and/or develop no action plan to make it happen. Lastly, we tend get discouraged if we don’t see immediate results and give up too easily.

2) What psychological factors come into play?
Change exposes us to something new and that can trigger anxiety. For example in terms of extra weight, it can create a protective barrier that some people may hide behind, especially in social situations. They may associate losing weight with bringing on new expectations or obligations to fulfill, thereby resisting change even though desirable.

3) How can people set themselves up for success?
Keep your list of goals short and direct. The fewer resolutions you make each year, the more likely you’ll be able to achieve them, because you can focus more energy and time to them. Likewise, try to be as specific as possible when you set your goals. For example, instead of saying “I’m going to lose weight”, set a measurable goal such as “I’m going to lose 15 pounds.” Then, determine the action plan for achieving your goals; for example, if you want to quit smoking, plan on joining a support group, trying nicotine-replacement therapy and managing your stress levels differently. It’s a great idea to announce your resolutions to the world, the “four F’s” – Friends, Family, Facebook and Fridge; tell your goals to your friends and family, and post them on your Facebook wall and fridge. This will help you stay accountable.

3) What should people do if they experience a setback?
Don’t get discouraged and give up. Instead, give yourself a pat on the back for setting the goal you have made, and giving  ongoing attention to it so as to be successful;  and then get back in the saddle again. Review how you are planning on achieving your goal and continue to take regular (think: weekly) action toward it. Seek professional counseling or additional support if needed.

4) Since so many of us don’t achieve our New Year’s Resolutions, is it still a good idea to make them?
Yes, it is definitely worthwhile. New Year’s resolutions provide you with an opportunity to self-reflect and get a fresh start toward achieving your goals. If you follow the suggestions provided, they can help you achieve success so, in turn, you’ll feel better about yourself. It’s a win-win situation. Remember, it’s never too late to make one!

Charles J. Givens said, “Achieve success in any area of life by indentifying the optimum strategies and repeating them until they become habits.” This brings us to understanding the importance of forming habits when we start a new endeavor. Scientists suggest that it takes roughly 30 days to form a new habit and it is done through the practice of one day at a time.  We do this by starting with small changes, allowing ourselves to focus on the task before us and keep it simple.

When I started my SENSA weight-loss program, it required very few changes that I needed to make. I was to sprinkle everything I eat expect liquids. Fortunately when Dr. Alan Hirsch designed SENSA, he understood that establishing a new habit would take time, practice and more than one shaker each month. I must admit it took me all of the 30 days to get in the habit of sprinkling consistently and remembering to leave one shaker at home and carrying the other one in my purse. By the end of the 30 days I felt that I had become successful with using SENSA. Another thing that helped me establish good habits with SENSA was joining the SENSA Community.  I found accountability with like minded-people and the support to help me be successful on my SENSA Journey.

I also had a deep desire to achieve my weight-loss goal of 45 pounds. This in itself was a great motivation for me to stay focused and be consistent. I found the more I fell in love with the challenge of change the more I desired to watch myself grow into this new woman that I always knew lived inside.

Let’s lay out a workable 30 day plan for you to overcome your weight-loss challenges.

1.       Your weight-loss plan takes commitment, dedication and work to be effective.

• Watch SENSA’s Weight-loss DVD
• Set your SENSA shakers in an area where you will not forget to use them and put one in your purse or pocket.
• Join the SENSA Community to talk to other SENSA users about their success and share in the support, encouragement and tips for your success.

2.       Completing the 30 day plan gives you new established habits to continue on your weight-loss journey.

• Sprinkle everything you eat except liquids.
• Drink plenty of water to wash out the toxins and fats and to keep your body hydrated.
• Eat 4-5 meals a day to keep your metabolism running.
• Listen to your body when it signals “satiety” or fullness.”
• Continue practicing daily what you have learned until you reach your goal-weight.

3.       All excuses for quitting or blame-shifting must be eliminated immediately.

• Focus on your weight-loss goal.
• Remember to do this for YOU.
• Remember to apply all the habits you have established for continued success.
• Face the changes you make with sincerity and an honest heart.
• Remember, the health experts say 1-2 pounds per week is healthy weight-loss.
• Take your measurements and weight and record the changes.

4.       Find a friend/s or group to be accountable to on a regular basis.

• Tell him/her your weight-loss goals
• The habits you need to perform in order to be successful.
• Share your struggles and your accomplishment and be open to their feedback.

Paul Harvey said, “You can tell when you are on the road to success. It’s all uphill all the way.”  Be patient on your new weight-loss journey with SENSA. Remember anything worthwhile is worth working for. The changes I made demonstrated to me two things. One, I was worth it and two it was worth the price I had to pay for my progress. I have become a “better me.” What about you, do you have 30 days to get started forming life-long habits to make a better you?

Happy New Year Everyone!

We are 10 days into the New Year already – How are YOU doing with your New Years Resolutions? Did you know that 68% of Americans are overweight and of those 68%, 38% listed “Losing Weight” as their New Years Resolution. Unfortunately, only 8% will actually reach their goal. I myself started the New Year with a 3 Day Raw Cleanse and this week will be starting a 6 week commitment to fitness and healthy eating with the help of SENSA. It’s going to be rough but I know with the help of family and friends  I can do it but remember to have fun with it!

In light of that, we wanted to send out some laughter about sticking to your goals through the grueling first weeks of January … check it out! It’s a parody of the YouTube sensation: Shit Girls Say video series featuring actress Juliette Lewis.

Happy New Year!

JeJe and Team!

Hi SENSA Users!

My name is Adriana.  I’m a certified nutritionist and Fashionista  with a health and beauty blog called Palette to Palate which encourages women to wear what they eat.  No, not literally, figuratively!  Everyone should be coloring their wardrobe with colors from a painter’s palette, then take those colors and apply them to their meals.  The more color you have on your plate, the more pleased your palate will be.  More color equals more flavor, more nutrients, more vitamins, and better health overall.  So here are my tips to wear what you eat this Winter.

Cranberry

The New Year is an exciting time to wrap yourself in color and eat colorful fruits and vegetables as well. f you are going to the office after 5 pm, why not show up in an amazing red dress. If you are looking red hot, you’re probably sprinkling some SENSA all over your red foods. One of the seasons most popular reds is cranberry. Cranberries are rich in antioxidants which can help protect you against certain cancers and heart disease. You can’t help having this winning combination for a successful weight loss!

Grape

You’re looking so good after all your SENSA sprinkling,  that you get asked to a cocktail party by that very handsome guy you been spotting for weeks! What to wear? Of course, some purple to impress. This color looks good on just about anyone and he’s going to start sprinkling some SENSA on his foods just to keep up with your hotness. Since you are an avid Palatte2Palate follower, you know that you not only wear purple but eat it too. One of your favorite purple foods to eat this year is grapes. Grapes are high in antioxidants and study show they can help with your memory. They are also great frozen and eaten as a great midday snack.

Blueberries

Another very fashion forward color is blueberry.  Talk about turning heads!  This bright blue color is eye catching and not only shows off your confidence but your new SENSAtional figure.  Mouths will drop open as you debut your new figure in a crowded room. Not only was your fashion sense causing a commotion, but others noticed your radiant complexion caused by the blueberries that you have been eating sprinkled with SENSA. Blueberries are high in antioxidants which helps with healthy aging. So if you can’t afford Botox anytime soon you should be adding blueberries to your grocery list.  Top it off with some light whip cream and you have yourself a tasty and low-calorie dessert to boot!

I know when people aren’t happy with their bodies, they have a tendency to hide behind boring black, grey, or brown colors.  You’ll find, as you add more color to your palette your confidence will increase along with your creativity.  Embrace the colors of nature in your wardrobe and on your plate.

Good luck on your SENSA journey!

Adriana Sanchez

Adriana Sanchez is a fashion stylist and a nutritionist for more than 13 years. After becoming a mother and then losing her mother to Cancer in 2006, she felt a strong sense of responsibility to reach out to women to start taking preventable measures to start eating right.

She is committed to educating women on the importance of a healthy lifestyle so that they may continue to care for their loved ones. Combining the two things she is most passionate about fashion and nutrition led to her to start her blog, PALETTE 2 PALATE.

If you didn’t have a chance to check out the first part of Cindy’s blog, here you go….How I lost Weight with SENSA without Exercising. Now here’s Part 2!

As someone with severe osteoarthritis, exercise has always been super hard.  I mean getting out of bed is an ordeal so never mind walking at a fast pace!  I’m an active member of the SENSA Online Community and love participating in the various contests and challenges they offer.  One of the Challenges I wanted to participate in was a workout challenge.  So, instead of adopting some strenuous workout,I bought a pedometer and started counting how many steps I took in a day.  I was amazed how many steps I actually took!  What I was doing didn’t feel like exercise at all!  Plus, it was exciting challenging myself and logging my steps.  There was no pressure of the gym,  it was just a part of my normal life.

I have now lost 77 pounds with SENSA! I have lost most of my cravings for sweets and “junk food”.   I have realized that I am an emotional eater too.  I use food to comfort me because I am bored, or depressed or as for celebration. SENSA has changed how much I eat, by teaching me portion control. And I have learned that even though exercising would make me healthier and give me a nicer looking more tone body, I dont have to exercise to lose weight.

I must thank Dr Hirsch’s for developing and marketing such a wonderful product, SENSA and the SENSA online community for all their love support and encouragement throughout my journey. Without both of them I wouldn’t be where I am today which is 7 lbs from my goal weight of 130.   Now that the New Year is upon us and resolutions are made I would suggest making both long and  short term goals or mini goals, that are realistic and attainable, which can add up to long term goals. Mini goals are so much easier to reach and give you the success and determination to keep working towards your long term goals.  Celebrate the success of your mini goals by treating yourself to something  special other than food, like a movie,  pedicure, or a new piece of clothing etc.  Also i suggest that you join a group in the SENSA online community. You will receive all the support, love, encouragement and motivation to help you to succeed in your weight loss journey.

Happy New Year all!

Cindy G.

Cindy lost 75 lbs in 9 months with SENSA. Studies show average weight loss of 30.5 lbs in 6 months. Cindy used SENSA for 9 months. You can be the next SENSA testimonial! 
Free trial: http://tinyurl.com/5two43g

Hi Sprinklers!

2012?!  I remember when everyone was worried about “The Millenium”  and here it is 12 years later.  So much has changed, yet one thing remains the same.  Millions of people nationwide will be making resolutions to lose weight once and for all and 80%  or more will fail…again.    How many times have you made this same resolution?  Do you wonder why every year you fail to fulfill this resolution?  Well Jonah Lehrer of the Wall Street Journal thinks it’s because “willpower, like a bicep, can only exert itself for so long before it gives out; it’s an extremely limited mental resource.”  I think the main culprit is the “ALL OR NOTHING” attitude that’s associated with these types of resolutions.  There’s so much pressure surrounding it and even though we usually don’t set a time-limit, mentally there is one, which is why mid-February, gym membership declines and people start returning to habits that led them to making that resolution in the first place.  So, as someone that can identify with this vicious resolution cycle, I thought I would share my plans to transform myself into the woman I want to be.

1. I ditched making ANY resolutions.  I decided to set goals, many of which have no time limit.  One of my goals for 2012 is to make drinking water a habit by logging the amount of water I drink on MySENSA.  I have also made it a goal to stop eating fast food.  These are small changes that I know will lead to better health over all!

2. Speaking of small changes, I have also made it a goal to pace myself.  It’s the small things that are sustainable that will help you reach your goals, so no more jumping in with both feet.  I’m going to ease into my new lifestyle one toe at a time to make sure the changes stick permanently.  So instead of going to the gym 4 times a week and eating salad everyday, I’m going to commit to eating healthier and once that’s second nature, I will start working out.

3. I had to start being realistic about my results.  Yes, I am sprinkling SENSA and I am eating healthier, but that doesn’t mean I am going to lose 15 pounds in one month.  We want the weight gone tomorrow, but that’ s not going to happen, no matter what you’re using.  And if it does, beware, it may come back to bite you in the…you get the idea.   I would like to lose 30 pounds and I’m giving myself 6-7 months to do so.  And I know, with SENSA, and my new outlook on the subject, I can do it!

I wish you all the best in 2012!  I hope everyone who sets out to make healthier goals for the year achieves every one of them. Don’t forget to sprinkle and please keep me posted on your progress!!

Yolanda

So we have all been involved in a little over indulging this holiday, and are probably starting to think about how we are going to look in that hot sequin dress on New Years Eve.  Here are a few simple, delicious, and fabulous appetizers to help kick off your start to a healthy new year!

Won Ton Tacos:

1-package wonton wrappers (you can usually find these in the refrigerator section of the grocery store.)              1 ½ c shredded white meat chicken seasoned

½ c of your favorite salsa              1-bag cowl slaw veggies (carrot and cabbage.)

1 container Asian sesame dressing             1 T bottle chipotle Tabasco             ¼ c chopped fresh cilantro

Preheat oven to 400 degrees.

Spray the inside and outside walls of a deep square or rectangular baking pan with nonstick spray. Evenly drape the wonton wrappers over the pan’s walls on a diagonal, making triangle-shaped “shells.” (Use two pans, if needed, to keep wontons from overlapping.) Bake until just crispy enough to hold their shape, about 3 minutes.  Remove pan from the oven, but leave oven on. Carefully remove wontons and gently open to form “taco shells.” Set aside.

In a bowl, combine coleslaw mix, cilantro, 1/3 c dressing, and chipotle. Mix well; set aside

Spray a baking sheet with nonstick spray. Evenly distribute the shredded chicken among the shells, followed by the slaw, about 1 tbsp. of each per shell. Lay the filled shells gently on their sides on the baking sheet.   Spray the shells lightly with nonstick spray. Bake until warm and crunchy, about 5 minutes. Let cool slightly and then serve!

Chicken Skewers:

3 boneless skinless chicken breasts cut into think slices

Lemon Zest

juice of one lemon                juice of one orange

2 cloves garlic minced       1 sprig rosemary chopped

2 T olive oil                            Salt and Pepper to taste

Place everything in a plastic bag and marinade at least 3 hours or over night.  Soak wooden skewers in water for an hour or over night, Place one slice of chicken on each skewer. Grill about 4 minutes per side, serve hot or room temperature. If you like dipping use Greek yogurt with lemon zest chive and a little garlic to dip the skewers in.

Chicken Lettuce Wraps:

1-1/2 pounds boneless skinless chicken breasts, cubed

1 tablespoon plus                              3/4 cup chopped fresh mushrooms

1 can (8 ounces) water chestnuts, drained and diced

1 tablespoon minced fresh ginger             2 tablespoons rice vinegar

2 T oyster sauce                                                1 tablespoon reduced-sodium soy sauce

2 cloves fresh minced garlic                         1/4 teaspoon crushed red pepper flakes

1-1/2 cups shredded carrots                        1/2 cup julienned green onions

¼ fresh cilantro leaves                                    Handful fresh mint leaves

Handful fresh basil leaves julienned            12 Bibb or Boston lettuce leaves

1/3 cup sliced almonds, toasted

In a large nonstick skillet coated with cooking spray, cook chicken in oil for 3 minutes; drain. Add the mushrooms, water chestnuts and ginger; cook 4-6 minutes longer or until chicken is no longer pink. Drain and set aside.

In a small bowl, whisk the vinegar, oyster sauce, soy sauce, garlic powder, and red pepper flakes. Stir in the carrots, onions and chicken mixture.

Spoon onto lettuce leaves; sprinkle with almonds and fresh herbs.

Fruit Skewers with Gold Dust:

It’s just that, take your favorite fruits cut into cubes then slide onto skewers.

You can find edible gold dust at most craft stores, add a sprinkle to make each bite extra rich with out the calories.

You and your friends can indulge all night when you serve these appetizers at your NYE party without worry….don’t forget to add a sprinkle of Sensa! 

XO,

Chef Kelsey

p.s.

Here is an awesome drink recipe using SENSA Tropical Quench for your New Year’s Eve party!  Be safe and sprinkle responsibly!