black diamond ranch july 2015 newsletter

w w w . b l a c k d i a m o n d r a n c h . c o m

July 2015

Black Diamond Pool Party - 06-13-15

CLUB STAFFJOHN HILKERGeneral Manager

[email protected]

MARK CODIANNADirector of Golf

[email protected]

BEN DEFAZIOExecutive Chef

[email protected]

BILL HARDINMembership Director

[email protected]

SCOTT MASONGolf Course Superintendent

[email protected]

MARY NAPOLITANOFitness Center

[email protected]

BEVERLY PARTAIN Accounting

[email protected]

CHRIS SMILGINClub Manager

[email protected]

JENNIFER STAUFFPOA Manager

[email protected]

EILEEN WALSHPrivate Events Director

[email protected] Ext. 209

A Message from John Hilker, General Manager

Dear Members, On behalf of the staff I would like to thank you for a terrific June at our Club. The summer season is now in full swing and we look forward to serving you and your guests. We are entering a wonderful time of the year to enjoy all that Black Diamond Ranch has to offer. The tennis courts, golf courses, and pool area are improving every day and are ready for you and your family to enjoy. As we kick off the summer months with a great response at all of our events including our Trivia Night, Pool Party, Australian Wine Dinner, and Turkey Buffet, I can proudly say they were all well attended and full of fun and delicious offerings. I am very excited to announce that the reconstruction of the 9th green of the Ranch Course is coming along nicely. We have just completed the fifth week since the sprigs were placed into the green and we are right on schedule to have that green, as well as the front 9 of the Ranch Course, open for play by the end of July. We have recently announced a new membership referral program for our current members. As we know, membership referrals are our most important resource for generating new members at our Club. I encourage all of you to suggest membership opportunities to your friends, family, and co-workers. We have very attractive membership offers, as well as a great Ambassador Program for our current members that refer a new member to the Club. Continued membership growth is a major component to ensure the Clubs future success. Please do not hesitate to call us when you have someone in mind that you think would be a good candidate for membership. We will be happy to invite them out to experience all that Black Diamond Ranch has to offer. Please take a moment to review the calendar of events for July. We have many opportunities available for our members to become active in all areas of the Club. We look forward to seeing continued participation in our 4th of July Tournament, Trivia Night, Ala carte Dinners, Happier Hours, and Putting for Fivers that are planned for this month. Enjoy a night in with your family and order a Dinner To Go, one of our new features offered at the Clubhouse on Thursday night. Thank you again for your continued support. Black Diamond Ranch’s staff is very excited and we look forward to providing our Membership with the best private club experience possible.

Sincerely,John HilkerGeneral Manager

A Message from Ben DefazoExecutive Chef

Hello Everyone, This has been another exciting month for us in the Food and Beverage Department. We have had some fun Member Events in June and am looking forward to having a great July. In June, we had the Australian Wine Dinner and everyone had such a great time with the food and wine pairings. I look forward to our next wine dinner, as I know many of you are as well! Over the past few months, I have spoken to several Members and heard some very interesting ideas on how to better meet the desires of our membership from a culinary

standpoint. Over the upcoming weeks, I will be trying to implement some of these ideas. With membership in mind, I would like to bring back “Celebrity Chef Night.” For those who do not recall what that is, I will give a brief explanation. “Celebrity Chef Night” is a night where a Member becomes the Chef for the evening. The Member creates a small menu consisting of 2-3 appetizer choices, 3-4 entrée choices and 1-2 dessert choices, and the kitchen opens up as the Member’s restaurant. It is a great way to come and show support to the Member who is the Chef for the evening, and a great way to have more unique social time for the community. This will start up again later this season. Any Member who would like to come and have fun as a “Celebrity Chef” for an evening, please feel free to contact me so we can set up a meeting.

Barramundi in a carrot broth

Kangaroo with mushroom, celery root

Charrd Tomato Soup

JUNE WINE DINNER

A Message from Chris Smilgin, Club Manager

A Message from Eileen Walsh, Private Events Director

Hello - Welcome to July!

We are now officially over halfway through 2015. I wanted to thank everyone for attending the Pool Party!! We had a great time and hope those that unfortunately missed it, heard how great it was!

I would like to let everyone know who has not heard yet, Eileen Walsh is our newest team member as our Private Events Director. I will be working with Eileen, Chef Ben and Christina to keep bringing enjoyable events to Black Diamond. We are planning a similar event to Memorial Day with a fun golf outing paired with a

family-style meal after play in the Clubhouse. Everyone will be able to play golf, show their USA spirit, then come in for some great bar-b-que. Coming soon will be an email regarding wines available for purchase to the Membership at great prices. Hope everyone is staying hydrated while playing golf and enjoying Florida’s exceptionally hot summer. We have plenty of beverages if you are on the course or around the pool. We also have a frozen beverage machine. Ice coffee, margarita or smoothies that are available. See you at the Clubhouse

I would like to introduce myself . . . My name is Eileen Walsh and I am the new Private Events Director at Black Diamond. For years I have heard mention of the beauty, quality and status of the golf courses and community here – Now I am proud to be a part of it. With over 30 years of sales and event management experience working with Marriott International, General Growth Properties and DaVita - Lifeline Vascular Access, I have been very fortunate to have received some of the best customer service and sales training in the country. I am looking forward to bringing my experience, professionalism and customer service skills to Black Diamond in order to create the most outstanding and

memorable events for our members and guests. As JW Marriott used to say: “Our goal is to exceed our customers’ expectations” and that is what I am looking forward to doing at Black Diamond. Some fun facts about me: I grew up in Citrus County – Inverness to be exact. I love to travel and explore – Last trip was to Hawaii! I am a proud Florida State Seminole – Go ‘Noles! During the summers in high school and college I worked at Disney World ( I know ALL the words to “It’s a Small World”) I am a HUGE Garth Brooks fan Over the next month or so I hope to meet many of you. In the meantime, I am available to help you or any of your family and friends plan any special event from birthday and anniversary parties, to enchanting weddings to festive holiday gatherings.

Dear Members,

I want to thank everyone here at Black Diamond Ranch for the warm welcomes that I have received over the last couple of weeks. I feel honored and privileged to be part of this community and the history of this incredible community. My immediate goals are to get to know each one of our members as well as the team and resources behind me. I am currently conducting a search for a Lead Assistant Golf Professional to help guide our golf operation into the future. I would like to thank Bryan Richard for bringing me up to date with our upcoming member events and Bill Hardin

for being a great source of information in helping me become familiar with our systems.

Our summer schedule is packed and I look forward to seeing every one of you over the next few months. My door is always open so please come by and visit with me anytime that is convenient for you. I’ll see you on the golf course.

Mark CodiannaDirector of Golf

A Message from Mark Codianna, Director of Golf

PUTTING FOR FIVERS - 6/17/15 WINNER - LES BELL

PUTTING FOR FIVERS - 6/10/15 WINNER - JOLEEN LOOS

PUTTING FOR FIVERS - 6/24/15 WINNER - DR. EARLE PRATT

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A Note from BDLGA President Charlotte McKim

Hello ladies. I hope everyone is having a wonderful summer. We had a very nice farewell lunch with Bryan at his last Ladies’ Day. We missed those of you who are away, but we all enjoyed it. As sad as we are to see Bryan go we are thrilled for him as this is a good job and will undoubtedly lead to better things for him down the road. We look forward to meeting our new Golf professional and getting to know him. He will learn a lot about our great BDLGA. Happy 4th to all.

The designated BDLGA Food Drive recipient for the months of May-August is The Citrus County Family Resource Center. Please deposit your donations of non-perishable food items in the hamper located in the ladies’ locker room. Many Citrus County families in need can be served by your generosity.

BDLGA FOOD DRIVE

GOLF OUTSIDE THE GATEScheck bulletin board or BDLGA section of website for details

Florida State Golf Association One-Day Competitions

Enter online at www.fsga.org

July 13 - TPC PrestanciaJuly 15 - Avila Golf & Country ClubJuly 28 & July 29 - Grand Cypress

BDLGA JULYLADIES’ DAY GAMES(Some games may be switched to different days

because of course selection)

JULY 7, 2015NO LADIES’ DAY

BD is hosting the FSGA Boys’ Junior Championship

JULY 14, 2015NO LADIES’ DAY Summer Classic

JULY 21, 2015Highlands to Ranch Back

Team game: Sixes1 BB net on hardest 6 3 BB net on easiest 6 2 BB net on middle 6

JULY 28, 2015Full Quarry

Pick a partner Alternate shot

Chapman Format Net only

MARK YOUR CALENDARS!

1 Dinner$13

2-3 Dinners$12.50 each

4+ Dinners $11.25 each

Dinners include salad and rolls

Call or email orders by 2 pm Thursday

Specify name and Member number

Pick up time between 3 & 4 pm

ThursdayJuly 9th

Mini bacon wrapped meatloafMashed potatoes with mushroom gravy

Veggie of the dayChoose salad dressing

ThursdayJuly 23rd

Spaghetti & MeatballsChoose salad dressing

Call Christina at 746-3440 Ext 220 or email: [email protected]

Dinner Prices:

Dinner To Go Menu

TRIVIA NIGHT WINNERS 6-4-15

1st Place: FORGET ME NUTS - $140.00

Kevin & Jan ConwayEd & Heidi Baltensberger

Dave & Lynn MichaelGeorge & Diane Buck

Pete Perry

2nd Place: BRIDGERS - $93.34

Dean & Mary CarhounAnil Ram

Lorraine CarrierDave RagainiPam Blawie

3rd Place: BDRP - $46.67

Fran & Steve JohnsonDonna & Jim Wood

Gayle Wilder & John BourdeauxCharloltte McKim

TRIVIATHURSDAY JULY 2ND

GAMES BEGIN - 6:30 PM

DINNER HOURS

5:30 PM ~ 7:30 PM

BUFFET

$19.00 PER PERSON (RESERVATIONS REQUIRED)

$23.95 per person Reservations Required

Turkey BuffetFriday, July 31st

5:30 - 7:30 PM

Summer Bridal ShowJune 20, 2015, 2-5 pm

I am excited to be at Black Diamond Ranch and look forward to the many opportunities ahead. I would like to extend a thank you to the Members I have met, out on the golf course, for their kind words. There are a lot of activities coming up and I would like to take a minute and bring you up to date on them: I am in the process of adding a third assistant to our department. This will allow us to have an assistant on each course. Each assistant will focus on their respective course and be responsible for improvements in productivity and course conditions. During the summer months, cultural practices, aerification, slicing, verticutting and topdressing are in full swing. Core aeration is one for the most disliked turf management practices because of the surface disruption and inconveniences caused. It is necessary for reducing and controlling both organic matter accumulation and compaction.The following is a reminder of the aerification schedule for the summer:• Quarry Course: July 20-24, August 24-28, September 14-18• Ranch Course: August 10-14, September 24• Highland Course: July 27-31, August 31 - September 4

Along with cultural practices, the staff will be concentrating on weed control on tees, fairways, and roughs. We will increase fertility on thin tee and fairway areas to promote new growth in these areas. The #9 green on the Ranch Course was sprigged on May 19th. As of this writing the green has around 90% turf coverage. We will continue our fertility, topdressing, and verticutting programs as we lower the height of cut to playing conditions. Several areas on the front nine greens of the Ranch Course will be sodded to improve turf quality. Moving forward, it is the goal of the maintenance department to provide the membership with consistent conditions throughout the golf courses and practice facilities.

A Message from Scott Mason, Golf Course Superintendent

4th of July Luncheon

1:00 pm $20 per person

Black Diamond Foundation Receives Award from Citrus County School Board

The Citrus County School Board presented the Superintendent’s “Making a Difference Award” to the Black Diamond Foundation at the School Board meeting on April 14, 2015. Superintendent “Sam” Himmel recommended the award based on the Foundation’s recent community grant of $10,000 to support “The RIVER Project” classroom instruction for the 2015-2016 school year.

The grant will guarantee that all Citrus County 9th graders will receive this highly-rated risk avoidance instruction that deals with making healthy relationship choices, setting academic and career goals, and avoiding risky behavior with drugs, alcohol and sexual activity.

Superintendent Himmel felt it was time to highlight the tremendous contribution that Black Diamond Foundation has made to educational and child centered programs in Citrus County. All present were astounded that these contributions totaled $660,000 since the Foundation was formed in 2003. Your contributions to Black Diamond Foundation truly are “Making a Difference” in Citrus County!

Foundation Contributions to Education and Children’s Programs, 2003-2015 The River Project $27,000 Citrus Blessings $25,000 Early Learning Coalition $46,000 Citrus County Education Foundation $39,000 Citrus County High School Scholarships $109,000 College of Central Florida Scholarships/Facilities $192,000 The Crest School Playground $12,000 Take Stock in Children $54,000 Withlacoochee Technical College Scholarships $128,000 United Way/WTC GED Program $28,000 TOTAL $660,000

By Susan Pratt, Black Diamond Foundation Board of Directors

From left to right: Thomas Kennedy, Citrus County School Board President; Black Diamond Foundation Board Members Steve Barnes, Susan Pratt, Jon Radabaugh, Dave Burns, and Sharron Rosenberg; and Kenneth Blocker, Assistant Superintendent of Schools, Business.

College of Central Florida Scholarship RecipientsThank You for “Making a Difference”

Since 2002, Black Diamond Foundation has contributed over $192,000 to the College of Central Florida (CCF), of which $155,000 was earmarked specifically to support college scholarships for deserving Citrus County residents. Our grants are made through the CF Foundation, which serves to equip the CCF with needed resources, to include scholarship funding. Funds are placed in the “Black Diamond Foundation Scholarship Trust,” which allows our organization to establish scholarship award criteria. The CCF financial aid office then selects deserving students that meet our criteria for annual scholarship award of $2,000 per year, for up to 4 years of course work at CCF. There were six students benefitting from the Black Diamond Foundation Scholarship Trust at the start of the 2014/2015 school year. Your generous gifts to Black Diamond Foundation allowed us to endow our CCF Scholarship Trust to support up to five additional scholarships during 2015/2016. Last summer, we published thank you notes from students at CCF who benefitted from scholarship funding provided by Black Diamond Foundation. The article was so well-received, we thought our residents would enjoy reading about the aspirations of a few of this year’s scholarship recipients, and how your donations are helping them achieve their dreams of obtaining a college degree.

I was recently awarded an $8,000 scholarship from the Black Diamond Foundation Scholarship Trust. I would like to formally thank you for this honor. I intend to get my Associate of Arts degree as a Pre-Physical Therapy Assistant. Upon graduation, I hope to return to school to become a Physical Therapist. This scholarship will really help me out a ton with costs of tuition and books. Before I received the award, I was worried about how I was going to save up enough money to be able to pay for each semester. I cannot express how grateful I truly am. Thank you for making a difference in my life and my education. ~Brian D.

I can’t express my gratitude for awarding me a scholarship from your Foundation. I am one of the first members of my family to pursue a Master’s Degree, and I am very proud of myself. I am working toward my goal of becoming a pharmacist, and am currently working on my Associate’s Degree in Pharmacy. Although my family is very supportive of me going to college, I receive no financial help from them. With loans alone, I could only attend the College of Central Florida part time. The scholarship you have given me will allow me to pursue my college goals full time. Thank you again. ~William D.

Thank you for your generous financial support toward my education. I am a first generation college student within my family.

When I learned that I had been selected for your scholarship, I was extremely happy and appreciative. I am a Computer Information Technology major, and plan to pursue a career as an IT specialist after I graduate in 2018. With the help of your financial assistance I will be able to focus more on my studies. Once again, thank you so much for your generosity and support. You have helped me take another step closer to my goals, and I hope that one day I will be able to give back to the community and help other students, as you have helped me. ~Thomas S.

Thank you for choosing me as the recipient for the Black Diamond Foundation scholarship. I am a first generation college student, majoring in Elementary Education. I have always loved the idea of shaping the young minds of America. I have also decided to get my certification to teach in the Exceptional Student Education program. My brother is special needs, and because of him, I know that I will be successful in this field. I currently volunteer in my little brother’s elementary school class. I really enjoy seeing him and his classmates advance and tackle difficult milestones in their education. Patience is a necessary virtue one must have when working with children in general, along with the understanding that not everything will go the way you plan. Since my freshman year of high school, I have felt led to teach. With this scholarship, I can accomplish my dream. Thank you. ~Ophelia H.

I’m 22 years old, and have been a student at CCF for the past six years. I have invested a large portion of my time and energy into being a student, and have been taking classes here since my junior year in high school. I am currently enrolled in the Paramedic program, and plan to continue my education at CCF to get my Bachelor’s Degree in Nursing, and maybe even continue to medical school. I am so thankful for the opportunities that your scholarship will grant me. Between having a wife and a 2-year-old daughter, a managerial position at Papa John’s, going to school full time, and completing hundreds of hours of clinicals, there isn’t much opportunity to generate a decent income. The money your scholarship provides will help me get through this trying time with one less obstacle to worry about. I am eternally grateful for your commitment to me, and other students like me. ~Trevor V.

As you can see, several of these students would be unable to attend CCF were it not for the generosity of Black Diamond Foundation donors. Your gifts offer the hope, encouragement, and motivation they need to pursue their education and career goals, and inspire future success. Thank you for your contributions, and for “making a difference” in the lives of our Citrus County neighbors.

By Jill Ludowese, Black Diamond Foundation Board of Directors

Every WednesdayJuly 1, 8, 15, 22 & 29

4-7 pm

E n j oy s om e f u n

w i t h f r i e n d s !

Every Wednesday nightJuly 1, 8, 15 22 & 29

6:30 pm in the Men’s lounge

POKER NIGHT PARTNER BRIDGE

Every 1st & 3rd Wednesday July 1st & 15th, 2015

6:30 pm in the Dining Room

Every Wednesday July 1, 8, 15, 22 & 29 5:00 pm ~ 7:00 pm (Reservations Required)

Clubhouse

Menu

Dear Members,

I am very excited to be the new Membership Director at Black Diamond Ranch! After working in the Golf Shop for three years, this is a role I feel well-prepared to take on. Black Diamond is a magnificent Club, with great potential for growth. Over the coming weeks and months, it is my job to share the vision of Black Diamond with our guests and prospects, and to ultimately attract new members. I look forward to this challenge. John, Jonathon and I will be working together closely to improve the overall process of how new prospects are introduced to the Club. We have also begun to work on some new initiatives we feel will serve as great drivers to increase our membership.

One of the programs we recently announced is a brand new referral program, “Black Diamond Ambassadors.” Through this program, members who refer a prospect to the Club, who then becomes a member, will be able to make their choice of referral incentives. Referral incentives are available in two categories; Social Membership referrals and Full Golf Membership referrals. Those who refer a Social Member to the Club may select up to a $100 value in Wine Dinner credit, dining room credit, or credit for a Stay & Play Experience. Members who successfully refer a new Full Golf Member may select up to $850 in value of merchandise credit, trail fee credit, golf lessons, guest fee credit, or any of the Social Membership referral choices.

We are at an exciting time for Black Diamond, and this is one of several efforts we feel will lead to a new level of success for the Club. If you have any questions about our Ambassador program, or would like to make a referral, please feel to contact me at any time.

Thank you,Bill HardinMembership DirectorDirect [email protected]

Mortgage Information Update After many years the HUD-1 closing statement is getting a facelift. On August 1, 2015, loan documents to homebuyers are going to be simpler and easier to understand. Two new forms, a Loan Estimate and a Closing Disclosure, will replace the HUD-1 Settlement Statement, the Good Faith Estimate, and the Truth-in-Lending disclosure form. The purpose of the new forms is to simplify closing information and make it simpler for consumers to compare their estimated costs to final costs.

Recently Black Diamond Realty agents attended a seminar to become educated on the changes. If you have questions or would like to discuss how this will affect the sale or purchase of your home please call our on-site sales center at 352-746-7400.

Johnathan Haack

Membership Corner

Real Estate Corner

J u l y C a l e n d a r o f E v e n t s

15

22

8

19

26

17

24

CLUB CLOSED 3PM

7

A la Carte5:30 – 7:30 pm


Reservations Required





A la Carte5:30 – 7:30 pmEntertainmentReservations Required







109

2

11

Ladies’ Day

Ladies’ Day

18

BRIDGE 9:00AM

BRIDGE 9:00AM

BRIDGE 9:00AM

BRIDGE 9:00AM

LUNCH11 AM - 4 PM

BRUNCH9 AM - 3 PM

BRUNCH9 AM - 3 PM

BRUNCH9 AM - 3 PM

BRUNCH9 AM - 3 PM

16

Mahjong 12:00 pm

CLUB CLOSED

Mahjong 12:00 pm

CLUB CLOSED

Mahjong 12:00 pm

CLUB CLOSED

14

— MEMBERS —Please help us ensure that your dining

experience is satisfactory by calling 352-746-3440 to make reservations in

advance for all evening dinner services. Our staffing is based on your reservations.

Thank you in advance for your cooperation.

TRIVIA BUFFET

12

20 21

28

5:30 pm - 7:30 pm (Reservations Required) Game begins

6:30 pm

BINGO WILL RETURN IN THE FALL.

LUNCH11 AM - 4 PM

HAPPIER HOUR 4-7PM

Putting for Fiver's5:00 PM

Poker Night Men's Lounge 6:30PM

PARTNER BRIDGE 6:30 PM



PARTNER BRIDGE 6:30 PM

HAPPIER HOUR 4-7PM



SLIDE BOTTOM GIN 6:30PM

4TH OF JULY LUNCHEON

1:00 PM - $20

DUPLICATE BRIDGE 6:30 PM

LUNCH11 AM - 4 PM

LUNCH11 AM - 4 PM

LUNCH11 AM - 4 PM

23

No Dinner Service

No Dinner Service

25

LUNCH11 AM - 4 PM

LUNCH11 AM - 4 PM

DINNER TO GO

DINNER TO GO

LUNCH11 AM - 4 PM

LUNCH11 AM - 4 PM

No Dinner Service

No Dinner Service

LUNCH11 AM - 4 PM

LUNCH11 AM - 4 PM

3 4

6

13

27

Mahjong 12:00 pm

CLUB CLOSED

NINE & DINE 4pm

5

1

5:30 pm - 7:30 pm (Reservations Required)

Lunch Schedule Tuesday - Saturday

11 am - 4 pm

MEN’S DAY

MIXED EVENT12:30 PM

4TH OF JULYTOURNAMENT

No Dinner Service

29 30 31

LUNCH11 AM - 4 PM

No Dinner Service

No Dinner Service

SUMMER CLASSIC

HAPPIER HOUR 4-7PM

HAPPIER HOUR 4-7PM



HAPPIER HOUR 4-7PM



NO LADIES’ DAY

NO LADIES’ DAY

LUNCH11 AM - 4 PM

TURKEYBUFFET

BRIDGE 9:00AM


Clubhouse MenuEvery

Wednesday 5:00 - 7:00 pm (Reservations Required)

No Dinner Service

Hours of Operation

Driving RangeMonday – Saturday: 7:00 am – 5:00 pmSunday: 7:30 am – 3:00 pm

Golf ShopMonday – Sunday: 7:00 am – 5:00 pmForeTees Internet: 24-Hour Access

Tennis CourtsMonday – Sunday: 7:00 am – 9:00 pm

PoolMonday – Sunday: 8:00 am – 8:00 pmPool temperature maintained at 84°

Fitness CenterOpen 24/7 with use of Access Code

The Clubhouse @ Black Diamond RanchBrunch: Sunday: 9:00 am – 3:00 pm

Lunch:Tuesday – Saturday: 11:00 am – 4:00 pm

Dinner: See Calendar

Take-Out Window:Tuesday – Sunday: 11:00 am – 3:00 pm

Men’s LoungeTuesday – Friday:12:00 noon – closeSaturday: 12:00 noon – 4:00 pm

Fitness CornerClasses for stretch, tone, core & free weights are offered every Monday, Wednesday & Friday at 8:00AM. The price of these classes is $6.00 per person.Also available are one-on-one personal trainers for customized training sessions. Call for appointments and prices vary.Just a reminder to all members and your guests, please sign the sign-in sheet located inside the Fitness Center when you arrive.

This month we will address an issue that all of us in the fitness industry try to explain. This is from the Cornell Comprehensive Weight Control Program. Is there a better way to lose weight than dieting?? Yes, say the experts, but it doesn’t involve drastically cutting calories, swearing off carbohydrates in favor of protein and fat. The strategy involves taking a different tack: making use of the latest scientific research to help shed pounds. This includes eating the right blend of foods for breakfast to avoid hunger later on, choosing more healthful carbohydrates according to a system called glycemic load, avoiding common drugs that promote weight gain, and learning why you hit weight-loss plateaus and how to overcome them.

Avoiding YoYo Dieting First, its important to understand what leads to yo yo dieting, so you can avoid it this time around. It’s not a matter of willpower but hormones says Louis J. Arone, MD clinical associate professor at the New York Weill Cornell Medical Center. “You go on a diet, fat cells shrink, and less food comes into your stomach so levels of ghrelin go up. Gherlin, a hormone is secreted by the stomach and triggers appetite. It can increase your food intake by perhaps 30 percent. At the same time, leptin a hormone secreted by fat cells) drops to very low levels, slowing metabolism so you don’t lose as much weight.” You stop losing weight because there is too little leptin, you get very hungry because there is too much ghrelin, you get discouraged, you give up, and put the weight right back on. Part of the strategy to avoid yo yo dieting is choosing foods to help you avoid hunger and “eating around” weight plateaus when they occur. Foods that don’t lead to hunger are higher in bulk and lower in calories. They fill you up more easily. This includes high fiber fruits and vegetables and soup (not cream soups). Studies show that people who start a meal with soup eat less at their meal and later in the day. Part of hunger is thirst, so drinking plenty of water helps. Soup is a smart liquid to include in your diet. Start a meal with soup, then have salad, then eat your vegetable, then your protein. If you are still hungry then have a small portion of carbohydrate. You don’t need to avoid all carbohydrates, just those that are quickly turned into sugar (glucose) by the body, such as sweets and processed white flour products. It is that quick rise in glucose that triggers a rise in insulin that leads to hunger. Next month we will cover the lowdown on glycemic load.

See you at the Fitness Center — Mary

black diamond ranch july 2015 newsletter

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