Stay on a healthy track in 2018

Studies say that the average person gains 7-10 pounds over the holidays. If that sounds like you, don’t fret. Lauren Gaskey, PURE IBO, personal trainer and author, offers some helpful tips and suggestions to get back on track to eating healthier, exercising and feeling your best.

Follow these tips with consistency to help you lose weight and maintain a healthy eating regimen this year.

Eat breakfast – Starting the day out with food in your stomach will help the body burn calories more effectively throughout the day. Also, skipping breakfast and early meals as a way to leave more room for a “big” meal later in the day, such a dinner, is counterintuitive for weight loss. Not only will be you hungry when it’s time to eat that “big” meal, but you will end up eating more than you have to. By skipping breakfast, you will also slow down your metabolism.

Keep up with the 5-times-a-day eating plan – Space out your meals. For example, don’t eat dessert right after a meal. Wait 3-4 hours in between. Also, eat smaller meals and eat them more often making it easier to avoid cravings and overeat.

Take a walk after your meal – The main thing here is to keep moving so whatever exercise you can do will help. The higher you can get your caloric expenditure, the less likely any extra calories will affect you. Taking a walk after your meals can help aid digestion, too.

Water, water, water – Drink lots of water, and avoid drinking your calories. Pair your meals with water and you could be saving hundreds of calories.

20-minute rule – Another thing to remember is that many people mistake thirst for hunger so use the 20-minute water rule when you are feeling hungry. When hunger strikes, drink a tall glass of water. Wait 20 minutes, if the hunger subsides than you were just thirsty, or bored! If it doesn’t, then you are hungry and it is OK to eat.

Stay accountable – Write down, log it on, or use a nutrition app such as MyFitnessPal. However you do it, keep yourself accountable. Most people, when asked to remember what they ate, forgot about 20% of it. Keeping track of what you eat can help you avoid over consumption and it can help you to remember what you’ve eaten. If you hit your caloric intake for the day, then that’s it!

PURE Rally28 weight-loss program – Win while you lose. Simply gather a team or Rally as an individual. Order Rally28 weight-loss system. Enter the Rally28 Challenge at after completion of your Rally.

Happy New Year!

By Lauren Gaskey, Personal Trainer and PURE IBO

Don’t believe the hype

weight-loss-mythsConflicting information, fad diets and unsupported beliefs about weight loss and healthy weight management are pervasive in the media and scientific literature.  It’s understandable that many people are confused when starting their weight management journey.  Below are five common weight loss myths and the truth behind them.  Always consult with your physician before starting any weight loss plan.

Myth 1: All calories are created equal

While all calories have the same amount of energy, when it comes to the complexities of the human body, the old idea that all calories are equal, whether in food or drink, is not true.  For example, a small handful of raw almonds and three chocolate-chip cookies may contain similar amounts of calories, but they affect your energy and appetite in different ways.  Studies suggest that the quality and types of foods and beverages consumed strongly influence total caloric intake. In general, diets high in refined or processed foods and sweetened beverages are associated with weight gain, whereas unprocessed foods such as whole grains, vegetables, fruits, and nuts have the opposite effect.1

Tip: Aim for a well-rounded diet to help you achieve your weight loss goals. Focus on complex, high-fiber carbohydrates such as fruits, non-starchy vegetables, and whole grains, healthy fats, and protein from legumes, unprocessed meats, and fish. 2 Add Genesis PURE’s Daily Build to your daily routine to fill in the gaps caused by poor eating. Or replace a meal with Genesis PURE’s 360 Complete Shake that provides a combination of vitamins and minerals, protein, carbohydrates, fat, and fiber.

Myth 2: Fat makes you fat

Research has shown that the total amount of fat in the diet is not necessarily linked to weight gain; rather, it’s the type of fat and total caloric intake.  Fat is essential, as it provides energy and is an important component of our cells.  In addition, triglycerides (lipids) are the body’s main source of transportation for moving fat to cells and are important for good health. However, with many things, excess triglycerides can be unhealthy.

Processed foods containing trans fats (hydrogenated or partially hydrogenated oils), such as baked goods and fried foods, increase the risk for certain diseases, while polyunsaturated and monounsaturated fats from olive oil, avocados, nuts, fish, and seeds are healthy for the body in moderate amounts. 3 Research has shown that when healthy fats are consumed, they decrease levels of low-density lipoproteins (LDL) or “bad” cholesterol and increase high-density lipoprotein (HDL) or “good” cholesterol. 3

Tip: If you’re concerned about your fat intake, eliminate bad fats such as hydrogenated or partially hydrogenated oils and cooked vegetable oils. In cooking, use oils rich in monounsaturated fats, which are more stable than polyunsaturated fats. Monounsaturated fats include olive, peanut, canola, and avocado oil.  Be sure to include foods in your diet that are high in omega-3s, such as nuts, seeds (like chia seeds), avocados, eggs, and fatty fish. Genesis PURE Mila contains the omega-3 fat ALA, or “alpha-linolenic acid” that has been shown to support heart health.

Myth 3: Restrict carbohydrates for fast weight loss

Carbohydrates are the body’s main fuel source. Depriving yourself can leave you fatigued and craving unhealthy foods.  Foods higher in complex carbohydrates, such as fruits, vegetables, and whole grains provide many valuable nutrients, including fiber, vitamins, and minerals. Simple carbohydrates, such as candy and cookies, tend to be high in calories and have few to no nutritional benefits.

Myth 4: Starvation will aide in weight loss

The human body has evolved to conserve as much energy as possible during times of starvation. This means that, when you starve yourself, your next meal may be stored as fat to compensate for the starvation. You may initially see quick results; but over time, starving your body can hinder your weight loss efforts and may cause unhealthy results, because you’re not receiving the nutrition you need.  Calorie or energy-restrictive diets often fail because you don’t consume enough calories to fuel daily activity, let alone additional physical activity. Physical activity is important to maintain muscle mass, which is the primary tissue responsible for metabolic activity.

Tip: Be sure you are consuming adequate calories to maintain a healthy mind and body. Work with your doctor, a registered dietitian, or certified nutritionist to determine the appropriate caloric intake for your weight loss goals. Aim for a 1-2 pound weight loss per week, which has been shown to be ideal for sustainable weight loss. Replace a meal with Genesis PURE’s 360 Complete Shake to ensure you are getting a combination of vitamins and minerals, protein, carbohydrates, fat, and fiber.

Myth 5: Eating at night leads to weight gain

This myth may actually have some truth to it, but it’s really more about WHAT you eat versus WHEN you eat it.  This myth may be perpetuated by the belief that many people tend to overeat and choose high-calorie foods and snacks at night, which may lead to weight gain. 4 Keep in mind, however, that eating right before bed means that your body will be busy digesting instead of sleeping.  Unusual eating habits may disrupt your sleep cycle, or circadian rhythm, and may have unhealthy consequences.5 People often eat at night for a variety of reasons that may have little to do with hunger, such as satisfying cravings, coping with boredom or stress. They often combine eating with a comfortable habit such as watching television or using the computer.  These situations make it very easy to consume an entire carton of ice cream or bag of potato chips, versus conscious eating, which is purposeful.

Tip: Be sure to eat at least one hour before bed and choose healthy options, such as a piece of fruit with almond butter or a hand-full of trail mix. Remember that getting at least eight hours of sleep a night is important for a lifestyle of Whole Health. Genesis PURE’s Coral Calcium is high in magnesium and studies have indicated that magnesium can contribute to a restful night’s sleep.


This blog and its contents are provided for nutrition information purposes only and does not constitute medical advice. The information and topics may not apply to every individual and sometimes are based on alternative healthy philosophies rather than traditional scientific views. Always seek the advice of a qualified health provider with any health or nutrition concerns you may have. The information in this article is not intended to promote any specific product, or for the prevention or treatment of any disease and should not be a substitution any medical needs or advice.


  1. Mozaffarian, D. Hao, T. Rimm, E. B. Willett, W. C. & Hu, F. B. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men, N Engl J Med 364, 2392–2404 (2011).
  2. Mozaffarian, D. (2016). Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity. Circulation, 133: 187-225.
  3. Feinman, R. D., Pogozelski, W. K., Astrup, A., Bernstein, R. K., Fine, E. J., Westman, E. C., & Accurso, A., et al. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base. Nutrition, 31: 1-13.



Make your resolutions truly healthy ones

WeightLoss_CarrieBeth_0116Welcome to 2016! With the New Year comes new goals and dreams. Are you one of the 45% of Americans who make New Year’s resolutions? Being three weeks into the New Year, how are you doing with them? According to statistics collected by the University of Scranton for the Journal of Clinical Psychology, 71% of people who make New Year’s resolutions generally keep them for the first two weeks, but by the end of the first month, the number declines to 64% and at six months, only 46% of people are still working on those resolutions.

Any guesses as to the number one New Year’s resolution in 2015 (and I am willing to bet will still be number one in 2016)? According to the same set of statistics, losing weight tops the list. How many of you agree and even perhaps have it on the top of your resolution list? I know it has frequently topped my list. Do you wonder how and if you can succeed? The short answer is: Yes. Let me explain…

Dieting versus healthy eating

I have struggled with weight for most of my life. I would gain, get frustrated, choose a “diet,” and lose 20-30 pounds. Then something would happen; I’d quit and gain back 40 pounds. It felt like a never-ending cycle. I would exercise, but nothing ever seemed to be enough. I tried just about every “diet” plan and workout on the market, but each turned out to be a failure, which then translated into me being a failure. But a few years ago, I had a conversation with a friend about what she was reading. It was a book on healthy eating, versus dieting. There is a difference. She challenged me to read it. I discovered avenues I had never pursued before, and decided healthy eating was worth a try. In the first week, I lost five pounds. Tell me that isn’t exciting! As I continued down this path, the weight dropped and I started to feel better, too.

Enter Genesis PURE

A few months later, this same friend invited me to a home presentation about health and wellness. I sat politely and listened, but inside all I saw were red flags. Cleanse, Balance, Build, Love? That’s how you get healthy? Everyone always asks how and why you got involved in Genesis PURE. The how was a friend invited me. The why was to prove their philosophy wrong. I wanted to find the hole in the system that would make everything crumble. However, I have to say in the two-and-a-half years that I’ve been using Genesis PURE™ products, I have been unable to find that hole.

When you give the body what it needs, it will be able to do what it was created to do. If you feed the body health and wellness, it will provide health and wellness. If you feed the body garbage, well, that’s what will come out. Don’t try this yourself; simply believe it from someone who has done it enough.

I have shared my story at Genesis PURE events and am frequently asked, “What products did you use to lose weight?” I tell them to find what works for them. It is honestly not about a specific product or group of products, it is about a philosophy of cleansing and building your body, when combined with a healthy diet and regular exercise. There is no magic juice or pill that is going to help you take the weight off; and I encourage you to run far, far away from any company or plan that makes those claims.

Cleanse, Balance, Build, Love

  • Cleanse your body. Our world is swarming with toxins. They are in the air we breathe, the water we drink, and the food we eat. And, they’re not just physical. We have mental toxins – negative thoughts that create barriers to success. We have people toxins – they just make life extra difficult. Sometimes, you have to do a total life cleanse. This is about you and being the healthy, vibrant person you were created to be.
  • Balance your body. Every system in the body strives to maintain status quo. When something is out of balance, our bodies will do what’s necessary to get that balance back. For instance, we know calcium supports strong bones and helps regulate certain activities of our heart, muscles and brain. When we don’t get enough, the body will take the calcium from other parts of the body in order to maintain balance, keep the heart, muscles and brain functioning, and essentially keep you alive. Since calcium is stored in bones, the body breaks down and weakens bone to restore this balance. We must supply the body with what it needs to stay balanced. Not only physical balance, but emotional, mental and spiritual balance, too. Sleep. Take time for yourself (and don’t feel guilty). Find ways to decrease stress. This all brings balance to the body.
  • Build your body. We must provide our body with the basic nutrients needed to be strong and healthy. Also, one size NEVER fits all. You must find and give your body what it needs to be healthy. Start with the basics, a multivitamin is probably good for everyone, but is there anything else? Maybe you need Goji or sulfur. Find something you enjoy and do it. Exercise; the body needs movement to become strong and healthy. As we grow and change, so too will your body’s needs to become stronger. Respect yourself, too.
  • Love your body. This may be the most important part of the philosophy. If you do not love yourself, you cannot succeed. You have to decide that YOU ARE WORTH THIS. You have to do it for you; not for someone else or to match the airbrushed models seen in a magazine. You must get healthy for you. And if you haven’t heard it from anyone else, hear it from me. YOU ARE WORTH THIS.

It is also nice to have the love and support of the people closest to you. My Genesis PURE team, or family rather, has provided much of that. When I lost my first 100 pounds, my Black Diamond leaders threw me a 100-pound party. And, the couple who introduced me to Genesis PURE has continued to support my journey, they correct me when I get off track, and they even ran a half marathon with me. My Genesis PURE family has been my biggest cheerleader and I can pretty much guarantee yours will be for you as well. We must love and support each other. I believe it’s the only way to fully embrace the philosophy of Genesis PURE and move toward total health and wellness.

A great way to support each other is by joining the Fit Club Challenge to network with like-minded people. Join today and start receiving support from people who are dedicated to the same goals as you. Love yourself and accept love and support from those around you who really do care. They cared enough to share Genesis PURE with you.

I used Genesis PURE’s philosophy, combined with a healthy diet and regular exercise, to lose weight and keep it off. One hundred and twenty pounds later, I can tell you it works. It will work for you too if you believe and live it. It isn’t going to be easy and some days will be more successful than others. The best things rarely come easily, but they are always worth the fight.

This is your year. It’s your time not just to lose the weight, but to become the healthy person you were created to be. Make that your resolution for 2016.


Carrie Beth Smith, PharmD, BCPS

Dr. Carrie Beth is a seasoned expert in the field of pharmacology whose perspective on well-being will help carry Genesis PURE’s vision to the world. She finds her greatest motivation in coaching others to improve their overall health and wellness.

Weight loss results may vary based on individual users. Genesis PURE products are designed to be used in conjunction with a sensible diet and regular exercise. Persons interested in using Genesis PURE products or programs to maintain healthy weight should consult with their health care provider prior to beginning any new nutrition and exercise program.