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Sheryl, we’d love to hear your story and how you got to where you are today both personally and as an artist.

I was an overweight child, teenager, and young adult, and totally understand the difficulty of a weight loss journey. This has led me to become passionate about my career as I have walked in these shoes. Never did I ever believe this would become my career. I have had 44 years of experience in weight loss counselling, research, and motivational lecturing. I fortunately have the unique ability to get inside people’s heads, motivate them, and therefore change so many people’s lives. I still have issues with certain foods, I just have a better grip on learning how to deal with difficult situations. No matter how bad you feel, you can’t feed a feeling. If I make a bad food choice, as no one can be perfect, I don’t beat myself up anymore. I freeze the moment and know that the very next day I can continue the right path (I call it recycling). This is what I teach my clients.

We’d love to hear more about your art. What do you do you do and why and what do you hope others will take away from your work?

It is my passion to change people’s lives for the better. When I initially see new clients, they are often confused and very unhappy about their inability to lose weight. The reason being is that there is so much information and this becomes overwhelming. Before anyone can begin a weight loss journey, it is essential that they learn to change the way they think. So, it’s all about cognitive therapy. Once you have changed your behavior this will become your new way of thinking. This is vital for their long-term success. I have designed a simple and uncomplicated eating lifestyle. It is very portable and will allow for the total enjoyment of healthy balanced meals whether at home or dining out. Believe me, there is no quick fix to losing weight and keeping it off. By adhering to my plan and staying committed, people will achieve success.

Artists face many challenges, but what do you feel is the most pressing among them?

The biggest challenge I have is getting people to not give up on themselves and realize that every day is a new day to start, no matter how many times they have failed in the past. Eating must be enjoyable. It’s social and nobody can succeed following a rigid plan. Exercise is extremely important; one cannot think that exercise alone will allow you to lose weight. It has to be a combination of 80% food, and 20% exercise. In addition, they have to be well hydrated and get enough sleep. This is a country that is very fast pace. People work long hours, and failing to plan is planning to fail. An example of a plan is shopping weekly and prepping meals over the weekend. Try to avoid buying so many prepared snacks. Avoid foods that are high in saturated fats, have way too much sodium msg, and sugar. Learn to read food labels. Eating healthy is the building block to a happier healthier life.

Do you have any events or exhibitions coming up? Where would one go to see more of your work? How can people support you and your artwork?

There is nothing like word of mouth. I arrived in America from South Africa 26 years ago and knew nobody. I had to start from scratch, as I had a thriving practice there. I only had my sheer determination to change people’s lives and use the common-sense approach of weight loss. Losing weight does not have to be extreme suffering. So, I created a plan that can work for anyone under any circumstances. I have been extremely fortunate that doctors have been so impressed with the results of their patient’s weight loss. They have belief in me, and therefore refer their patients to see me. I have been in many articles and on television. My website is www.sherylwesterman.com. People can follow me on Facebook, Instagram, Pinterest and see what products and new ideas I share to make eating at home a bigger priority, and allowing them to save so much more money. I am publishing a recipe book that will be available beginning of February 2019. The book will be very easy to follow and allow people to understand different food groups, in addition to portion sizes. Losing weight is not mission impossible. So, they will need the right tools and information to become successful. I also do workshops at companies that feel their employees will truly benefit from good nutritional advice, that they have more energy and lower their health care costs.

Contact Info:

• Address : 750 Hammond Drive Perimeter Ridge Office Park Building 7, Suite 350
  Atlanta, GA 30328
• Website : Sheryl Westerman nutrition
• Phone : 770-3649391 cel 404-2579001 home
• Email : Sherwesterman@aol.com
• Instagram : Sheryl Westerman nutritionist
• Facebook : Sheryl Westerman nutrition and weight loss
• Other : Sheryl westerman pinterest healthy recipes and tips, healthy beverages and boosters, fitness, and inspirational quotes.

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WHAT HAS MADE YOU SO FRUSTRATED

The commercialism surrounding “metabolism-enhancing products” has made it much more difficult.

To separate fact from fiction and from advertising that is out there. Here are simple strategies that have shown to be effective

1.Increasing your metabolism with diet

2.Eat small meals frequently throughout the day. If one extends the time between meals, your body could go into “starvation mode”, which decreases your metabolism as a means to conserve energy and prevent hunger. (starvation) In addition most people will generally eat less overall when they eat small, frequent meals,

3. Choose lean protein. Eating a diet that is rich in lean proteins will increase your metabolism, because it takes more energy for your body to digest the protein. Choose lean proteins like eggs chicken, turkey, fish, lean meats, and tofu.

4.Drink plenty of water. Studies have shown that by increasing the amount of water that you drink

You can also increase your metabolic rate by 40%. This increase may be a result of your body’s attempt to heat the water that you are ingesting, but the reason for the increase is unclear

5. Drink green tea. Combining, green tea with diet and exercise can also help.

6. Some people believe that a tablespoon of Braggs appel cider vinegar mixed with water could help. Available at most grocery stores.

7.Also Kevita, a probiotic drink, drink 8 oz (Kevita- Chili Cinger Lime- Apple Cider Vinegar) Available at Whole Foods

8. When waking fresh lemon juice with hot water

9. Mix 6oz of cranberry juice (not from Concentrate) with 36 ounces of water. (You may use a small amount of stevia as it is very tart).

10.You could purchase (dried hibiscus leaves) a well know natural diuretic which originates from

From Mexico. It is called JIMICA . It can be found at most international farmers markets, or Mexican grocery stores. It is tart so can sweeten with a little stevia.

11.Follow a healthy diet, not a crash diet, it will dramatically restrict your caloric intake, which can have a negative effect on your metabolism. In the beginning you will achieve some initial weight loss from a crash diet. However, crash diets ultimately slow down your metabolism. Crash diets can also cause you to become deficient in some important nutrients you need. So the more consistent you are on a good healthy plan the better results you will get. Going up and down on the scale will never give you the results you wish for. We must not kid ourselves its simply called REALITY AND PERCEPTION.

Determine what is influencing your metabolism.
Your metabolism is affected by a variety of factors.
There are several factors that u can control and change, and some factors that u cannot control.
TRY not to eat after 8pm
GENDER – Men generally burn calories more quickly than woman because they have more muscle mass .
Hereditary – you can inherit your metabolism genetics
Exercise – get at least 30 minutes of aerobic exercise every day. Aerobic exercise burns calories while you are doing it. And keeps your metabolism elevated even after u finish. If you have had a hard time fitting in 30 minutes at once, do your aerobic exercise in smaller intervals, like 5,10 or 15 minute sessions. Everyone can find some time during the day. During your lunch time take a brisk walk around your office complex. Add strength training. Building muscle helps raise your resting metabolism as well as strengthen your bones. A pound of muscle burns calories per day, while a pound of fat burns only 2 calories per day.
Muscle burns more calories than fat does. So the muscle you build the higher your resting metabolic rate will be.
Extra ways to get more exercise
The more you move the higher your metabolism will be , so look for small opportunities to move more

As you go through your day. Take the stairs, instead of the elevator, park further away from the entrance to where you are going. Steer clear of over the counter diet and pills and other quick fixes . The products may seem like they are too good to be true, BECAUSE THEY ARE. They are not regulated by the FDA and there is NO guarantee that u will even lose weight. Some of them may be dangerous due to the high levels of caffeine and other ingredients. Do not go to health stores and ask them what to take, they will sell you hundreds of dollars of horse pills. When you do go to a health store, go with a specific list, like probiotics, calcium with vitamin D, Iron, Vitamin D, or whatever nutrients you think you may be lacking. Ultimately, if you are eating a balanced diets, supplements are not necessary.

If you work hard at your diet and incorporate some of these suggestions it will help you achieve your goals. In some situations people do all they can, and for whatever reason their weight loss is very slow. So its takes patience and determination to succeed, NO MATTER WHAT.

YES YOU CAN DO THIS

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A healthy diet isn’t a simple checklist of “good food” and “bad food.” Yes, there are some foods that do not add nutritional value but it’s important to keep in mind that everyone’s diet should be personal to them based off their lifestyle and how their body reacts to different foods. A great example is potatoes. Yes, in the form of chips, French fries, or loaded baked potatoes they can be categorized as bad. However, when cooked in a health way, potatoes are rich in vitamin C, high in fiber, are fat free, and incredibly versatile.

The key point to remember is the importance of portion control and eating in moderation. Too much of a “good food” can still create weight gain or other problems.

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A great tool to help with portion control is using smaller plates!

Remember, your body can sometimes confuse hunger with thirst, so next time try drinking a large glass of water before your meal or before you reach for a snack.

Tip: restaurants usually serve portions that are double the size of a normal healthy portion, so if you can, split the meal, purposely save half to be taken home, or ask for a half-sized portion!

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Tap it Out

Unless you have a private office, you won’t be able to perform a dance routine at work, but you can tap your feet. Start by tapping your toes 25 times as you keep your heel on the floor. Then, tap your foot side to side 25 times using your heel as a pivot point. You can do one foot at a time or alternate feet. This short exercise doesn’t burn a huge number of calories, but if you do it several times a day, the calorie burn will rack up. In addition to shedding a few calories, tapping your toes helps strengthen9 the muscles at the front of your shins.

Raise Those Calves

If you strength train, you know that standing calf raises are an excellent exercise for toning your legs and burning a few calories. Although your calves won’t have to work as hard when you are sitting, you can do them in your office chair. Sit up straight with your feet flat on the floor. Then, raise your heels off the floor as far as possible. Lower your heels and repeat 10 to 15 times. To make this more challenging and burn a few more calories, press your hands against your knees to create resistance as you lift your heels. If you’re wearing high heels, you should take them off before doing this exercise.

Maintain Your Posture

Slouching while seated at your desk requires little effort from your muscles. Sitting up straight with your shoulders back and your abs tight, however, works several muscles in your torso, back and shoulders. This extra effort will burn a few more calories and also keep your back healthy. As often as possible, suck in your abs and keep them tight for 60 seconds or more to tone your midsection. If possible, switch out your desk chair for a stability ball, which will help you burn more calories as you work to balance and maintain good posture while sitting on it.

Pretend to Walk

Getting up from your desk as often as possible is the best way to burn calories at work. Stand while on the phone, take the stairs to a restroom on a different floor or walk over to talk to a colleague instead of emailing or phoning him. If you truly are tied to your desk, you can pretend to walk to burn a few calories. Sit up straight. While keeping your knees bent, lift your right leg up, lower it, lift your left leg up, lower it and then repeat as many times as you like. If you tighten your buns as you “walk,” you’ll burn more calories and tone your backside. After your walk, slowly extend each leg 10 times to work your quadriceps.

Stretch Your Body

Sitting at a desk all day can leave you cramped and sore. Stretching is a wonderful way to relieve this tension and burn a small number of calories. Sit up straight and then raise your arms over your head. Clasp your hands together and lean to the left until you feel a gentle stretch along your right side. Hold for 10 to 20 seconds and then stretch to the right. After these side stretches, keep your hands over your head. Imagine hollowing out your belly as you curve forward. Think of making a “C” shape with your body. Hold the position for 10 to 20 seconds and enjoy the stretch along your back as you say goodbye to a few more calories.

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Note that for optimum heart health an adult’s daily diet should consists of roughly 2,000 calories, fewer than 1,500 milligrams of sodium, fewer than 16 grams of saturated fat and fewer than 300 milligrams of cholesterol. Don’t be discouraged by nutrition labels. Foods boasting of zero trans-fat still might be loaded with saturated fats, so you might still be in luck. Also, these labels display information about one serving size, and the container might have several servings. So you might have the opportunity to double, triple or even quadruple those numbers.

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Fat Burning and weight loss

When you think about body fat, it’s probably white fat that comes to mind. That’s where our bodies store excess calories, and it’s the stuff you want to get rid of when you are trying to lose weight.

But white fat isn’t the only kind of fat in the body – you also have brown fat and beige, or brite, fat, which can actually burn calories instead of storing them.

Fat that burns calories instead of packing them on the body sounds like the Holy Grail of obesity treatment, and researchers want to find ways to activate or increase these types of fat in our bodies. In fact, the National Institutes of Health (NIH) has put out a call for research to figure out how to do it. But is the potential of brown fat to curb weight all it’s cracked up to be?

So what makes brown and beige fat different from white fat?

You might think that white fat just stores calories, but it actually does much more than that. It insulates the body, protects the internal organs and also produces proteins that regulate food intake, energy expenditure and insulin sensitivity.

Brown fat is rich in mitochondria, which gives it a brown appearance. You may remember from high school science class that mitochondria are the “powerhouses” of the cell because they burn fatty acids and glucose for energy, releasing it as heat. That is why brown fat burns calories instead of storing them, like white fat does. White fat also has mitochondria, but not nearly as much as brown fat does.

Brown adipose tissue seen in positron emission tomography (PET) scan.  Newborn babies have brown fat because it generates heat and helps them maintain body temperature. Rodents also have brown fat for the same reason. Until recently, it was thought that brown fat disappeared over the course of childhood. Now, thanks to advances in imaging technology, we know that adults also possess brown fat.

In humans, brown fat tends to be located around the neck and clavicle, but can also be found in a few other locations around the body. Weight can influence how active a person’s brown fat is, so the more a person weighs, the less active their brown fat is at burning fatty acids and glucose.

Beige or brite fat is made up of “brown-like” fat cells present in traditionally white fat deposits. Studies using animal models have shown these beige fat cells can form in white fat deposits under certain treatments, including cold exposure.

Whether these beige fat cells were preexisting white fat cells that turned into beige cells in a process called “Transdifferentiation” or they are brand new cells is a point of contention among researchers. Like brown fat cells, beige fat cells appear to have the ability to burn fatty acids and glucose as energy.

Calories in, calories out

The principle behind weight loss or weight gain is called energy balance, which is the difference between energy intake (how many calories you eat) and energy expenditure (how many calories you burn).

Sticking to a low-calorie diet and an exercise-heavy lifestyle to lose excess weight isn’t always easy, so researchers have been looking for other ways to tip the energy balance in favor of expenditure. And some think that increasing the activity or quantity of brown or beige fat in the body might be one way of doing it.

This certainly appears to be the case in rodents. Studies have found that the chemical norepinephrine, cold exposure, diets and various proteins made in the body can all induce “browning” of white fat or activate brown fat to burn more calories in rodents. Most of these treatments also have some effect on energy balance, often increasing energy expenditure and causing weight loss.

Imagine if we could do the same thing in humans and transform the metabolically inert white fat that is weighing so many of us down into metabolically active brown fat that actually burns calories throughout the day. While it sounds like it could be a game changer in the fight against obesity, the research isn’t clear on how much of a difference brown fat might make for people.

For instance, some research has shown that activation of brown fat by cold exposure in humans translates to an increase in energy expenditure equivalent to less than 20 calories per day, which is hardly enough to have the kind of effects on obesity that we all hope for. Other research has estimated that activation of brown fat in adults could burn up to 125 extra calories a day.

The reason that activated brown fat makes a relatively small contribution to daily energy expenditure is unknown, though it may be because brown fat is present in the body in minuscule amounts compared the less metabolically active white fat. For instance, a recent study showed that out of 14 subjects, only five had more than 10 grams of activated brown fat.

And we also wouldn’t want to convert all of our white fat into brown fat, because white fat is actually something our bodies need.

For instance, in rare conditions in which there are no fat deposits, people often have insulin resistance, fatty liver disease and other metabolic comlpications. This is partially due to the lack of proteins that are produced by the white fat, and also because the excess calories that should be stored in the fat have to be stored in other organs, such as the liver.

Brown fat has more mitochondria than white fat.  Brown fat might do more than burn calories

Even if the data show that activating brown fat doesn’t seem to burn many extra calories in humans, it could have other health benefits.

Researchers found that transplanting brown fat from donor mice into the abdominal cavity of age- and sex-matched recipient mice reversed high-fat diet-induced insulin resistance, a condition that contributes to Type 2 diabetes in humans.

Other studies have shown that beige and brown fat has beneficial effects on glucose metabolism and insulin sensitivity that appear to be greater than the modest effects on body weight. Brown fat has the ability to clear lipids (fats) and glucose from the blood, resulting in lower concentrations of circulating triglycerides, Cholesterol and glucose. This may contribute to the beneficial health effects of brown fat, independent of weight loss.

There is much interest in being able to harvest the power of brown fat in humans to combat obesity and accompanying metabolic disease, but this research is relatively in infancy.

To help answer these questions, the NIH has announced grant opportunities to identify conditions that trigger the “browning” of white fat, or increase quantity of brown fat in humans, find ways of testing for brown fat that don’t require needle biopsies, and explore the biological functions of these fats. This push means we should be learning more about this intriguing tissue soon.

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Weight Loss Advice

I recommend eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, I also recommend focusing on fruits, veggies, , soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips:

Eat vegetables to help you feel full.

Drink plenty of water.

Get tempting foods out of your home.

Stay busy — you don’t want to eat just because you’re bored.

Eat only from a plate, while seated at a table. No grazing in front of the ‘fridge.

Don’t skip meals.

Keeping a food journal — writing down everything you eat — can also help you stay on track.

“Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss.” Today there are many smart phone apps that can help you log your meals. MyFitnessPal is a great app to keep on track. Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.

If you see a persistent pattern in your emotional eating, please consider talking to me about it. I have helped many in finding other ways to handle emotional eating habits.

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