Is Obesity Disappearing?

Has the US turned the corner on its battle on weight loss?

According to the Centers for Disease Control and Prevention this could just be the case.

Their latest 2005-2006 findings on more than 4,000 physical examinations found that

Make the Transition

Many times a person has a tough time making the transition to low-fat or non-fat salad dressing. Today I'll cover this transition process so it can be a little less "painful."  I've had clients say to me that it's all what you get used to. I totally agree, although sometimes the "real stuff" tastes good too! It's certainly acceptable if you can get by using small amounts of the "real thing."

One suggestion with salad dressings

Getting Ready for the Festival of Lights

Having potato latkes for Hanukkah is tradition, but one that can reek havoc on your weight loss efforts. It's still nice to enjoy these tasty pancakes, so try Baked Potato Latkes and make a new tradition. These baked  potato pancakes have only 37 calories each and no fat - so there will be no guilt when you top them with a bit of apple sauce or fat-free sour cream. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference.

If you decide to go the traditional route Epicurious.com has a variety of latke recipes to try with suggestions on how to make them great along with many different Hanukkah menus.

Maintenance is Success During the Holidays

It's easy to feel alone in weight management when others don't seem to care and eat with abandon. Dieters give up on their food plan during the holidays because they get frustrated trying to cope with all the challenging food events, extra activities and busyness that go along with this time of year. You know what typically happens.

Can You Have Untoned Muscle?

The actual question that sparked this post was, "does toned muscle weigh more than un- toned muscle."

This is a pretty interesting question. I've actually heard this one before, but didn't know it was as common a question as the previous post about "muscle weighing more than fat."

To answer the original question, skeletal muscle is

Fish for Dinner

Three ingredients for dinner makes your evening meal quick and easy to prepare. Cod with Oranges, with a side of steamed green beans and brown ride, makes a complete meal that will help keep you on your path to weight loss. This dish alone is low-calorie, low-fat, and low-carb - a great combination for any weight loss plan.

A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference.

Does Muscle Weigh More than Fat?

Is that possible?

I know myself, as well as a few of the other writers on this site have heard this exact question asked many times by our clients.

Let me ask you this, if you

Motivation to Start a Diet

Some people claim they can't get the motivation to even start a diet, especially in December. In all honesty it is probably better to wait till January but if you do want to start and seem stuck here's the way to go. I'm going to lean on Dr. Phil for this one. I remember this from an old TV segment when Dr. Phil was on Oprah many years back.

 

Prevent Eating Bordeom

Changing your dinner routine can help prevent bordeom, which can help you from eating foods that could hurt your weight loss efforts. Soybeans and Rice is one way to make a change to your normal evening meal. Dried soybeans contain soy protein and isoflavones, two components which are known to help in lowering blood cholesterol and reducing risk of heart disease.

This meal is low in calories and fat, and is definitely a dish you can make once and eat twice, saving your time during the week. A nutritional profile of the recipe is available. Remember to save this dish to your Nutrition Data Pantry for future reference.

The Day After Interval

Start burning fat today!

After reviewing what caused the weight gain over your 2-3 day hiatus from your normal routine, let's shift gears to a positive note and find out what you can do about it.

Starting today, you can complete this quick tri-set of exercises to recharge your metabolism and get you back on track.

Begin the workout with a

Do It Now!

Whether you want to lose or maintain weight this holiday season, here’s an idea you can implement fairly easy, but you do have to think ahead, like now! Many activities are last minute around the holidays but doing as much as you can ahead of time will make a difference in your stress levels and help you eat healthier during the more hectic times ahead.

I suggest making this initial list and getting started immediately on the activities below:

A Quick Snack for You or the Kids

Instead of cookies or chips as an after-school or after-work snack try something different. Turkey Roll-Ups are low in calories, carbs, and fat, but contains enough fiber and protein to keep you full until dinner time. These roll-ups can be made with your favorite deli meat and vegetables and can be made ahead of, time to be ready for when you need them.

A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition data Pantry for future reference, they makes a fun appetizer as well!

"I Gained a Pound Over Thanksgiving!"

It was bound to happen, right?

Well, whether you think you can or can’t avoid gaining weight over the holidays, it ended up happening anyway. So, you gained a pound from all the rich, high-calorie foods and plenty of sitting down with family and friends and now you’re wondering, what now? The real question is what can you do about it?

There’s only one thing to do and it doesn’t involve

The Strength of Will Power

A few weeks ago I covered the Components of Will Power. Today I am discussing the second element of will power which is strength. Think of yourself as an athlete in training. A marathon runner doesn't run once a month, he runs daily so he keeps improving. The skill of will power is no different. Here are some "training" exercises to build "muscle" strength with will power:

 

Make a Sandwich for Dinner

Why not think out of the box and make yourself a sandwich for dinner - they're not just for lunch anymore. Eggplant-and-Portobello Mushroom Melts are a hearty sandwich that can be on your table in 30 minutes. Each sandwich has 283 calories, so depending on your daily needs, you can add a low-calorie soup or a salad to your meal and still be on your path to your goal weight.

A nutritional profile of this recipe is available, don't forget to save it to your Nutrition Data Pantry.

A New Approach to Cutting Calories

As we are getting ready to launch into the holiday season this might be something to think about in this season of sharing.

Getting Ready for the Week

Cooking on Sunday is a great way to make weight-loss friendly dishes to have ready for the week. Red-Lentil Soup can be made ahead of time, and portioned out, so you have lunch or dinner ready for any night of the week. Red lentils cook faster than other lentils and provide 12 grams of protein per serving for this soup.

This soup can be made vegetarian by substituting vegetable broth for the chicken broth. A nutritional analysis of this recipe is available, this recipe was analyzed for 6 serving. Don't forget to save this recipe to your Nutrition Data Pantry for future reference.

"Do I Max Out Every Week?"

Absolutely not, that will only lead to burn out, fatigue, and demotivation.

At the end of your 4 week program you will cycle back down to less volume and probably new exercises. These new exercises will allow your body to go comparatively lighter in weight to accommodate for the lack of neuromuscular control (stability and ability to learn a new movement).

However, during weeks 2-4 of your program you should be gradually

"I Blew It!"

Hopefully most of you got through the big turkey day without too many problems but  some of you might have "blown it." The worst thing you can do now is to beat yourself up and feel like a failure. It's imperative that you forgive yourself. You have to remember you are human. We all make mistakes. The day is over and you can't go back in time. Erase the slate and treat yourself like you would a good friend that has a bad day.

Eating Lite

No matter how you did on Thanksgiving with your eating, it is time to get back on track and leave the past behind. Starting off your day with a low-calorie, low-carb dish, that is high in protein is a great way to continue on your road to weight loss. Vegetable Frittata with Asiago Cheese is an easy to prepare dish that is great to make for friends and family.

This frittata has ony 152 calories per serving,so you can add a nice piece of whole grain toast or some fruit to it, which will increase the amount of fiber and keep you feeling satisfied. A complete nutritional profile of this recipe is available, remember to save it to your Nutrition Data Pantry for future reference.

The Day After…

How good were you on Thanksgiving?

It's the day after Thanksgiving and if your dinner table resembled anything close to my family's than you probably had a hard time holding back on seconds and thirds. I was able to follow a few of my nutritional golden rules, such as

The Temptation of Leftovers

The holiday is over but the leftovers are taunting you. Give the tempting ones away, take them to work to share, freeze them in opaque containers, or put them totally out of sight. If they are particularly unhealthy throw them away. No one really NEEDS unhealthy food anyway! 

If unhealthy foods are around you will succumb to them. Remember you had some yesterday, is it really necessary to have them again today? Most likely these same foods are available all year around if you want them.

If you decide you do want something set some "loving limits" for yourself:

Healthy Leftovers

Leftovers can be the best part of Thanksgiving. Quick-To-Fix Turkey and Rice Soup is one way to use up leftover turkey and you will continue to be thankful with this being only 128 calories per serving. This soup makes a great main dish or a starter for dinner. It calls for one 10oz package of vegetables you can add more to make it even more satisfying.

A nutritional analysis of the recipe is available. This recipe was analyzed using fat-free chicken broth. Remember to save this recipe to your Nutrition Data Pantry, this soup can be made with leftover chicken as well.

See Yourself Successful Today

To stay on track today try to focus on what the day represents.  Reflect on all your blessings, big and small. If your body isn’t something you feel blessed with, feel gratitude that you can do something about it!

Have a Plan

The day is here and the big meal will soon be served. Having a plan for how you are going to stick with your weight loss efforts is going to allow you to enjoy your meal while not ruining all your hard work. One of the easiest ways to stay on plan is by having raw vegetable on hand to snack on instead of high-fat appetizers. Add to those vegetables, Chick-Pea, Garlic and Parsley Dip, it's easy to make, and great to bring to a dinner if you are invited as a guest.

A nutritional profile of this recipes is available, don't forget to save this recipe to your Nutrition Data Pantry. Have a Happy Thanksgiving!

"Should I Take Off Thanksgiving Day from Working Out?"

If by that you mean take off a day from the gym, than I say

Indulge Without Guilt

Everyone certainly looks forward to their favorite holiday dishes on Thanksgiving Day, but is it really necessary to overeat to the point of not feeling well?

Preparing for the Day

Most people eat their Thanksgiving meal late in the day, so being conscious of what you eat before the big feast is as important as what you eat at it. Cashew-Strawberry Crunch makes a great breakfast, snack, or post-work out treat. It is low in calories, but high in fiber, which along with the good fat from the cashew butter, will help keep you feeling full.

A nutritional profile of this recipe is available, don't forget to save this re cipe to your Nutrition Data Pantry

Reflective Motivation

You are longingly looking at your holiday favorites and saying, "Just one or two more bites won't hurt." One little bite may not hurt but frequently it's the beginning of excessive eating. The holidays certainly don't make staying on a healthy eating program any easier. Below is one small trick you can do if you find yourself wavering in a social situation. Remember the trick is to do this at the first inkling of an overwhelming temptation and keep practicing it.

 

"When Do I Move Up in Weights?"

You can't just keep lifting the same weights forever…

You have to remember one of the biggest principles for body transformation success is you must continually impose greater demands on your body to force it to change.

If you want a leaner, more sculpted physique, than you need to

A Compliment for Your Turkey

Adding color to your Thanksgiving meal makes the eating experience so much more enjoyable. Spiced Carrots will add color and only 103 calories per serving. The seasoning of this dish is what give it a great flavor, which it what also makes this dish low in fat, only 4 grams per serving, as opposed to many sides that can add 10 or more grams.

A nutritional profile of this recipe is available, don't forget to save it to your Nutrition Data Pantry.

photo by: Sang An

"What Weights Should I Start With?"

Confused about what is the right weight for you to lift?

I know that it can be somewhat of a daunting task when you are first starting out to try and figure out what dumbbell or weight is best suited for your individual needs. I can tell you that whether your goal is weight loss, muscle gain, or somewhere in between you need to

A Thanksgiving Eating Strategy

Thanksgiving Day shouldn't be a day we deprive ourselves. It's unrealistic to think of trying to "diet" on that day. But you don't want to go overboard either and backslide with any progress you have made.

Straight from the Bog

Side dishes during Thanksgiving can add up to many extra calories. Cranberry sauce, which can be high in sugar, can be made so it does not affect your weight loss efforts. This cranberry sauce is 100 calories per serving and fat free, definitely a dish that can be part of your Thanksgiving dinner.

A nutritional profile of this recipe is available. This recipe was analyzed for 10 servings. Don't forget to save this recipe to your Nutrition Data Pantry, cranberry sauce does not only have to be served on Thanksgiving.

Dynamic Duo - Diet and Exercise

Frequently I have clients who already have the exercise component in place when they come to me for their personalized food plan. They already exercise regularly with trainers but their weight always remains the same. The problem is that they are doing one of two things.

 

 

Quick Comort Food

Time saving tips for preparing meals becomes very helpful as the holidays get closer and life gets more hectic. Stuffed Peppers, along with sauteed cabbage and sugar snap peas, may seem like a time consuming meal to prepare, but Cooking Light offers a game plan and helpful hints so you can have a complete, healthy meal on the table in under an hour.

A nutritional profile of the stuffed peppers is available. Don't forget to save this recipe to your Nutrition Data Pantry for future reference. A serving of the sauteed cabbage adds an additional 170 calories, 9 grams of fat and 4 grams of protein.

Be Lean, Live like an Okinawan - Part 2

Yesterday I discussed some healthy attributes of the Okinawan culture. These are things most industrialized populations could certainly pursue more diligently. Today I am covering a few more of their virtues of strength which helps them to be lean and healthy.

Lift Heavy?

There's an old saying among weight lifters that goes, "training heavy or go home!"

Although I think it's a bit too testosterone laced, there is a message that you should take from it.

That message is that you need to create

Choose Your Protein

Many sauces or spice-rubs can work with many different types of proteins. Chili-Rubbed Salmon, for example, is a dish that can be prepared with salmon or other firm fish, skinless/boneless chicken-breasts or pork tenderloin. No matter which protein you choose, this dish is low-carb, and can be on your table in under one half-hour.

If the protein alone will not keep you satisfied, and you went to fill-up but not over-load your calories, fill up your plate up with vegetables. Fresh or frozen are best, and take advantage of the wide variety of fall vegetables that are available. If you have left-overs add your protein to a salad for the next day's lunch, remember to be mindful of the amount of dressing you use. A nutritional profile of this recipe is available. Remember to save it to your Nutrition Data Pantry for future use.

Should I Workout at Home or in the Gym?

Does one location hold the potential for you to lose more weight?

I get asked this question a lot by people wondering what will offer them better results in terms of weight loss.

The truth is

Components of Will Power

What do you think will power is? Do you think of it as some great mental power which directly controls unwanted behavior? Will power is actually a learned behavior, not something you simply have or don't have. You all have the ability to develop it! The following outline is from an book that still has some very valid ideas which promote will power. It is called How to Get Yourself to Stay on any Diet by Charles F. Wetherall.

 

Be Lean, live like an Okinawan - Part 1

Okinawa is an island in Japan known to have the healthiest population of centenarians on earth. What keeps them so healthy and at a normal weight? Today I will cover just a few aspects of the Okinawan eating habits. While waiting for a dentist appointment a few weeks ago I read this article on them, so I don't have the original source available. Fortunately I remembered some of the highlights because it's what I encourage my clients to do.