Workout for Free in May

Get ready for your chance to try our some of your favorite health clubs in your local area!

Celebrating the 5th Annual Get Active America!

During the month of May all participating International Health, Racquet & Sportsclub Association (IHRSA) partners will be opening their doors to the public. The goal of this month for health and fitness professionals is to get out into the community and spread the word about how proper nutrition, exercise, and positive lifestyle choices can add a world of benefits to your life.

Here's the schedule of events:

Bring a Guest!: May 12-15 2008
Current health club members were able to bring their friends, family members, neighbors or co-workers to experience their health club and the health benefits of exercise for FREE!

Open House: Friday-Sunday, May 16-18
During the weekend of May 18th, health clubs nationwide will open their doors to their community in an effort to educate Americans about the health benefits that can be derived from regular exercise.

To find out more information about this unique opportunity, as well as listing of participating health clubs, visit Get Active America!

Does "Resistant Starch" Help You Lose Weight?

What is this resistant starch? You've been probably eating various forms of it for years. It is found in cold potatoes, grains, all beans, lentils, corn, under ripe bananas, and pasta. Starch has traditionally been considered exclusively an energy source. Recently  researchers have found that about 10% of it goes undigested from the small intestine into the large intestine where it basically ferments, making it into this form of resistant starch. Researchers indicate all you need to consume daily is one half to one cup of cooled resistant rich starch to reap all the positive benefits. Just remember it has to be cold; once it's been reheated resistant starch levels drop down. So initially cook these foods, but don't reheat them.

A small study by Janine Higgins, published in October 2004 issue of Nutrition and Metabolism showed that "replacing 5.4% of the carbohydrate content of a meal with resistant starch increased fat oxidation by 23% in a sample of 12 study subjects. This increase is apparently sustained throughout the day, even if only one meal contains resistant starch and the increased fat oxidation is sustained if one keeps eating resistant starch on a daily basis. It appears that the resistant starch changes the order in which the body burns food. Usually carbohydrates are used first, but when resistant starch is present, dietary fat is oxidized first into energy before it has a chance to be stored as body fat."

Sizing Up Your Snacks

Even if it is just a snack the size still matters, especially when you are working towards a weight loss goal. Over at the Diet Blog they recently posted some grab-and-go snacks along with the serving size, a photo and the nutritional information. Check them out and see how they fit into your daily eating plan.

Real Simple also has some great snack ideas that are portioned out. These snacks are great for mid-afternoon, pre-dinner, post-workout or even as dessert.

Fighting Disease and Obesity

Recently the STOP Obesity Alliance recognized Richard H. Carmona, M.D., M.P.H., FACS, as the official Health and Wellness chairperson for the Alliance steering Committee. He mentioned the essential truth of disease prevention, "over weight, obesity, and the conditions that lead to – such as diabetes and heart disease – are very often preventable."

Unfortunately most Americans don’t grasp the idea that you prevent disease by regularly practicing healthy eating and lifestyle habits. Nor do they grasp the fact that losing weight permanently means exactly the same, not merely temporarily "going on a diet." I believe this mindset of "dieting" is probably one of the biggest mistakes dieters make and why they aren't successful for the long term.

Just look at all the programs, gadgets, pills and potions that are out there promoting the quick fix to lose weight.  Yet over 67% of us are still overweight. There is no magic pill available and I sincerely doubt there ever will be. What could possibly replace healthy eating and exercise?

National Eating Disorders Awareness Week

The National Association for Eating Disoders (NEDA) has declared this week National Eating Disorders Awareness Week. This year's key message, “Be comfortable in your genes. Wear jeans that fit the TRUE you,” is highlighted by a Great Jeans Giveaway event.

From NEDA:

"Too often individuals struggle against their natural, genetically influenced size just to fit into that pair of “skinny jeans” in the back of their closets. Fighting your natural size and shape can lead to unhealthy dieting practices, poor body image and sometimes eating disorders.

National Eating Disorders Awareness Week highlights the fact that body size and shape are strongly influenced by biological factors – such as genetics, while also calling attention to some of the new discoveries surrounding the role of genetics in the development of eating disorders.

While you can adopt a healthy lifestyle and aim to be fit for your particular body type, you cannot change your genes. NEDA encourages everyone to start feeling comfortable in their genes by wearing comfortable jeans. The Great Jeans Giveaway events empower individuals to donate old (or new) pairs of jeans that do not comfortably fit. "

To learn more about Eating Disorders and participate in the Great Jean Giveaway, visit NEDA online.

Filling Up Your Plate

Many people ask how to put a meal together when working on weight loss. Elaine explained earlier this month on how to learn portion sizes by sight. You can do the same thing when filling up your plate at dinner.

Imagine your plate is divided into 3 sections. One-fourth is for a lean protein such as chicken or fish. Another fourth is for your starch such as brown rice or potatoes. Lastly, fill half your plate with vegetables prepared as you like; in a salad (watch the amount of dressing), steamed, baked, or roasted. Vibrant Glow recently posted about eating with a sectioned plate and even has links as to where to purchase them.

Lemon-Herbed Chicken with Roasted Potatoes and Easy Caesar Salad puts all of this together for you. It is a complete, healthy meal with only 493 calories per serving. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Lift Weights Before Doing Cardio

It may be controversial, but that doesn't make it any less true.

If your goal is weight loss and building up your metabolism for long-term health benefits you should always consider completing your resistance training routine before doing your cardio.

The reason being by the time you finished with your actual cardiovascular program, whether it be endurance based or intervals, you're not going to be quite as fresh as if you had waited until after your weight workout. This fatigue will not allow you to lift as much resistance as you would otherwise and as a result you will either start to lose lean muscle mass or you will be short changing your results.

So, the best way to organize your routine is to complete a 5-10 minute dynamic warm-up and then get right into your resistance training program. After you complete that portion you can then choose to add in some cardio work at the end, if your particular program calls for it on the same day as your weights.

Artifical Sweeteners are Health Hazards

Last week there was a lot of discussion going on in regard to weight loss and artificial sweeteners. Even though my blog was in reference to how these substances hinder weight loss specifically, artificial sweeteners may be just plain health hazards especially when they are consumed in large amounts. I also worry about all the young children and pregnant women that consume them.

Recently I ran across this post called Aspartame Poisoning with similar alarming news regarding the safety of aspartame.  As I said on a response to his post it's time the truth about all these artificial sweeteners be fully exposed and dealt with so we don't have additional health worries to deal with while we are attempting to lose weight.

What informed person would deliberately add "poisons" to their food?   Dr. Blaylock author of Excitoxins The Taste that Kills, literally has hundreds of medical references on how specific additives have the potential to harm the brain.

What's the point of having a lean body if your health is jeopardized?

Not So Bitter

Broccoli Rabe, which is packed with nutrition, is usually known as a bitter tasting vegetable. Broccoli Rabe with Bulgur and Walnuts is one way to prepare this dark green vegetable while balancing out its bitter flavor.

This side dish, made with bulgur and walnuts, can also be a vegetarian main course. With 8 grams of fiber and 15 grams of protein it will also leave you feeling satisfied. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Obesity and Migraine Headaches

The more you look the more studies you find that link obesity with various health issues. Now researchers at the Albert Einstein College of Medicine just found a link between excess pounds and migraine headaches. Obese people reported having more frequent and severe migraines than normal weight individuals.  The theory is that obesity generally causes more inflammation throughout the body which aggravates the onset of migraines.

My take on this is that migraines are frequently caused by various foods sensitivities/allergies and/or by hormone imbalances. Certainly the heavier you are the chances are going to be higher because you are probably consuming foods that you are sensitive to. Many obese people eat healthy but there are many that don’t. Unhealthy eaters are probably eating numerous processed foods full of additives, chemicals, food colorings, etc. subjecting them to more exposure to potential "trigger" foods. Unhealthy eating doesn't include nourishing foods for hormone balance either.

Now we have just one more reason to control weight and eat healthy.

Skip the Snooze Button

What one thing can you do to give you an extra 20 minutes per day?

What could you do with another 20 minutes? You'd be able to fit in another day's workout right?

With 20 more minutes you could easily complete an efficient interval based workout.

Check it out. It's easy to do:

* 5 minute warm-up
* 12 minute resistance workout (2 supersets – 4 exercises)
* 3 minute intense interval

So now all you have to do is wake up 20 minutes earlier, which for most people means getting up right when the alarm goes off and not hitting the snooze another 3 times.

You'll be absolutely amazed at how invigorated you feel after your short burst workout. It will certainly take a little getting used to, but the rewards will be well worth it. In 2-3 weeks you'll wonder why you'd never thought of this before.

Have a talk with your willpower and plan a Monday, Wednesday, Friday early AM workout.

All I'm asking for is 20 minutes…

Soup That Eats Like A Meal

Curried Lentil and Spinach Soup, seasoned with curry, cumin, red pepper and garlic, will warm you up on a cold winter evening. This hearty soup, with 38 grams of fiber and 34 grams of protein, will fill you up like a meal without making you feel stuffed. A nutritional profile of this recipe is available.

Lentils are cousins to beans. They are fat-free and low in cholesterol. Lentils are high in protein, which makes it a great food for vegetarians. Also high in fiber, lentils are a filling food to help you on your path to weight loss.

There are different types of lentils: red, French, and Spanish. All provide the same nutritional benefits, but red lentils cook the fastest so try them out in this dish for a quicker cooking meal. Don't forget to save this recipe to your Nutrition Data Pantry.

Reinventing the Weekend Warrior

I'll be honest. I've worked with quite a few weekend warriors in my time as a body transformation coach.

Weekend Warriors are the type of people who have all sorts of excuses for not working out Monday through Friday, but do find the time to be active on the weekend.

This often means that they try to cram in extra work to make up for the missed time. This workout method can lead to unnecessary soreness, inflammation, and other health issues. While I think that exercising on the weekends alone is better than not working out at all, it doesn't have to be so black and white.

For now though, if you are going to keep your activity strictly reserved for the weekend, just follow the right workout protocols.

1. Make sure you thoroughly warm-up with both general and specific movements
2. Complete a total body workout or save upper body for Saturday and lower body for Sunday
3. Hit the weights before doing your cardio
4. Keep your workouts under an hour
5. Always play it safe and stop if you feel any pain or shortness of breath

Tomorrow I will give you a quick and easy fix to make sure that you fit in at least 2 other week days to exercise!

Food Rut while Losing Weight?

Whether you are overweight or not, we all get tired of our favorite recipes.  It seems more of an issue with dieters, because it seems like there just aren't as many healthy recipes as there are fattening ones.

The point is though, many of us simply just don't want to take the small amount of time to pursue other healthy, easy alternative meals. We think of it as this long and drawn out ordeal. But it doesn't take that much time if you review Dana's inventory of exciting recipes.  I assure you Dana knows how busy we all are and how important it is to have things that taste good after a long day at work. The trick is to keep them all in a general location (the Pantry) where you can locate them easily. There is something for everyone regardless of the kind of food plan that you are currently on.  If you genuinely want to stick to your food plan long term you also need to invest this small amount of time or you will end up quitting.

There are times too, that I personally dig out a few old cookbooks or go online for a few ideas depending on my mood and time. Cook enough for two days at a time and it makes your planning healthy meals even easier!

Is dark meat healthy?

This is usually a big thing with weight loss. Eat the white-meat from poultry and never eat the skin. Well, some new news may make those who are fans of poultry's dark-meat happy. Joy Bauer, MS, RD, CDN, shares some information about why dark meat is dark and explains that dark meat only has only about 20 more calories per ounce than white meat.

With this new information you will be sure to enjoy Chicken Thighs with Squash, Yams and Dried Apricots. Made with boneless, skinless chicken thighs, and a variety of sweet foods, this Moroccan inspired dish will be one you will make again and again. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Total Body Workouts

I'm often asked, "Is it better to split up your workout days by body parts or just do a full body routine?"

The questions I would need answered in order to give you a proper recommendation would be:

What are you goals?
How many days a week can you dedicate to working out?
What is your fitness level?

If you're like most beginners who want to lose about 20-30lbs and tone-up, and can only dedicate 3 days to resistance training, then I would highly recommend sticking to total body workouts. You'll be able to lay out a great Monday, Wednesday, Friday routine where you can dedicate 30-45 minutes to an efficient and effective exercise program.

Your full-body workouts will target all your major muscle groups including your core. Therefore, you will be working large amounts of muscle fiber and, as a result, burn a good amount of calories as you work on defining your physique.

So, unless you have 4 or more days to consistently hit the weights per week, you can forget about splitting up certain body parts each workout. Save those routines for the bodybuilders and make sure you get the most out of your workouts by targeting both your upper and lower body on the same day.

Avoiding Trans Fat to Lose Weight

If you are watching your weight particularly around fats just remember that trans fat maybe more fattening than regular fats, in addition to causing high cholesterol and maybe even cancer. Here are some tips to keep avoiding them:

Consider eating out less. Many restaurants still use trans in their cooking and if they do, frequently the waiter doesn’t always know it.  He may say they use vegetable oil, but he may not know if the vegetable oil is hydrogenated or not. If it's hydrogenated it's a trans fat.

Avoid other trans fats by eliminating processed foods as much as you can. Carefully scrutinize your labels on the products you buy. Remember even if a label states it is has no trans fats, a manufacturer can still use one half a gram per serving and still label that product trans fat free. If you see the word hydrogenated in the actual ingredient list it still has some trans fat in it. Food manufacturers are allowed to use a half a gram per serving.

Popeye's Favorite

Maybe the well known sailor was onto something. Spinach is a power food full of essential nutrients such as calcium, iron, and folate. These nutrients all play a role in our health from maintaining bone structure to preventing neural tube defects.

Although it may have a bad reputation, when you prepare it well and combine it with other flavors, it is something even the kids will love. Wilted Spinach Salad with Warm Feta Dressing is a great combination of texture and flavor. Low in carbs this salad can be great for lunch, dinner or snack. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Oatmeal for Weight Loss

Recently in response to my blog on eating breakfast for weight control, a doctor suggested old fashioned oatmeal and fruit. This particular breakfast gets your metabolism started for the day, prevents you from over eating later in the evening and even contributes to your weight loss efforts. Oatmeal probably works primarily because of the satiety level (check out ND's Fullness Factor for a reference) and high fiber content.

Studies confirm oatmeal with weight loss: "A recent study conducted by the Rippe Lifestyle Institute has found that in addition to lowering cholesterol, eating oatmeal can also be part of a healthy weight loss plan." Just make sure your oatmeal isn’t the highly refined instant variety oatmeal. Check the label for high fiber content (at least three grams of fiber per 100 calories) to insure you are getting all of its' health benefits. You lose out if you pick out the instant oatmeal that has been too refined and/or if it contains too much added sugar.

Weekend Cooking

Weekends are a great time to start preparing food for the week. Prepare those dishes that usually take more time and portion them out so you have some grab-and-go food for during the week.

Brunswick Stew, which takes about 2 hours to prepare, is definitely for weekend cooking. A combination of meat and vegetables this stew will taste even better the next day. Don't forget to add a slice of a hearty whole grain bread to help you get every last drop of stew out of your bowl. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Photo by Romulo Yanes

Recharge Your Batteries While at Work

Sometimes there just aren't enough minutes in the day to accomplish every task you have on your to do  list, but being active should always make the cut.

This blog post, 20 Simple At Your Desk Exercises For Web Workers, gives you 20 easy solutions to fitting in a few movements during your day to energize your body and awaken your mind.

Try to integrate a few every 30 minutes to ensure that your posture is in check and your brain doesn't become fried from staring at your computer screen for too long.

You may even find that your productivity goes up from the increased blood flow and mini mental breaks you take from the stacks of work you have piled up in front of you…

Learning Portion Sizes by Sight

More than ever dining out is a challenge. The servings are oversized, the carbohydrates are overly refined and fat lurks around every bite.

Recently in a University of Minnesota study it was found that people consume about 300 more calories when served larger portions. It reminds me of an old Weight Watchers joke, "I'm on the seafood diet. I see food and I eat it."  The more food you are exposed to the more likely it is that you will eat whether you are hungry or not.

Start with knowing your serving sizes. I always suggest measuring or weighing at home for a few days just to learn, by sight, what your serving sizes really look like. Here are a few visuals:

•  A three ounce serving of protein is about the size of a deck of cards. A large steak can be equal to four servings.
•  A half cup serving of cooked pasta is about the size of a computer mouse. Italian food may have three or four servings in one dinner portion. 
•  An ounce of cheese looks like four dice. One slice of cheese pizza has at least two servings.

Another thing to do at a restaurant is to order the doggie bag at the same time as your meal is served and then before eating promptly determine your serving size, place the remainder in the container, and place it under your chair.

Comfort Food

With the cold weather still upon up comfort foods usually become something we crave. Don't let those high-calorie, high-fat foods reek havoc on your diet. Instead, make yourself a healthy, home-cooked meal, that will satisfy your cravings.

Turkey Meatloaf, made with a combination of dark and light meats, has 240 calories and 16 grams of carbs per serving. Made also with a combination of carrots, mushrooms, onion, and breadcrumbs this comfort food has 2 grams of fiber. To increase that number add a side vegetables - steamed broccoli, a colorful salad, or mashed cauliflower will make a great addition.

Meatloaf is a great food to freeze in individual portions so you have your healthy comfort food on hand. A  nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry for future reference.

Photo by Romulo Yanes

Cancer Risk for the Overweight?

MSNBC just announced Thursday that, "Being obese or even overweight may increase a person’s risk of developing up to a dozen different types of cancer." The study suggests this is "only a link, that there is no definitive proof that the fat itself causes cancer."

I'll stick my neck out here. It’s not really about carrying excess "fat"  in my opinion. Most overweight people are eating too much of the wrong kinds of food (too many refined carbohydrates, coffee, alcohol, processed foods, etc.) with little nutrient value and not enough of the healthy foods (like fruits and vegetables which studies are pointing out their protective properties for preventing cancer and numerous other diseases).

Additionally cancer breeds in an acidic environment of our bodies. What causes an acidic environment in our body? – it's all those unhealthy foods in excess! I honestly believe there will be much stronger cancer "links" to obesity as more and more studies are done.

Presidential Hopeful Gets Started Early

What better way to start your day than with an early morning workout!

When you choose to exercise first thing in the morning it can act as a natural energy booster and a guarantee that your hectic schedule won't prevent you from getting it in later in the day. But don't just take my word for it…

According to the Wausau Daily Herald, presidential hopeful, Barack Obama, stopped in to the Stevens Point YMCA at 6:30am for a quick workout before hopping back on the campaign trail.

Whether or not Obama is your favorite candidate he is setting a great example of how to stay in shape while juggling a tight schedule. If you've never thought about trying to fit in some exercise first thing in the morning, now is the time to give it a shot. It may take you a week to warm up to your new routine, but your mind and body will thank you throughout the day.

Try A Different Fish

Hake is a saltwater fish that is similar to cod. It is a white fish that is low in fat and carbs. To make hake into a delicious meal try Hake with Wild Mushrooms. With only 246 calories and 5 grams of carbs per serving this can fit into any diet plan. A  nutritional profile of this recipe is available.

Using the broiler gets the hake crisp on the outside and moist on the inside. In 30 minutes you will have a fantastic meal that everyone will love. To add some color and fiber to this meal add a side of steamed broccoli, kale or other green vegetable. Don't forget to save this recipe to your Nutrition Data Pantry.

photo by: Romulo Yanes

Breakfast for Weight Loss

Most nutritionists will tout the benefits of having a healthy breakfast, especially when it comes to weight management. The main argument against skipping breakfast is that it makes you much more hungrier at the next meal. Avoiding breakfast also tends to slow your metabolism down. A study from the Dietetic Association suggested that the old cereal and milk option for breakfast was better than most breakfasts because "a breakfast that did not include cereal frequently would be higher in fat content."

That is probably true. But I personally see too many people that rely on this old standby and still get into trouble. People may need more than a small bowl of cereal and milk to adequately hold them over and function better. This kind of breakfast could simply consist of too many simple carbohydrates which could lead to a blood sugar drop by mid morning.

To prevent this I would also suggest a small amount of lean protein (less than three grams of fat per ounce) and maybe even a small amount of healthy fat (a few nuts) to prevent blood sugar swings. Ideally the cereal should be whole grain cereal with at least 3-4 grams of heart healthy fiber which also helps blood sugar dips and keeps you satisfied longer. I would encourage a smaller bowl of cereal and have a serving of real fruit (instead of juice).

So yes, please eat a healthy breakfast but make it more than just a highly processed grain cereal and balance the meal out. Don’t depend on a huge bowl of cornflakes and milk to get you through the day.

A Vinaigrette for Your Pork Chop

Usually a vinaigrette is used for your salad, but in Grilled Pork Chops with Garlic Lime Sauce it is a topping that enhances its flavor. If you don't have a grill, or if it's not grilling weather, you can still prepare this easy to make dish.

Pork is low in calories and carbs. If you follow a low-carb lifestyle this dish has only 1 grams of carbs. Per serving there are only 236 calories and 22 grams of protein a great combination to help you feel satisfied and keep you on your weight-loss path. A nutritional analysis of this recipe is available.

Use your leftover pork to top a salad or fill a wrap and the vinaigrette will make a great topping for either one. Remember to save this recipe to your Nutrition Data Pantry.

photo by: Romulo Yanes

Fat Burner of the Week: 1 Arm Floor Chest Press

Here is a great exercise you can do at home with just a single dumbbell.

The 1 arm floor chest press allows you to work your chest, shoulders, triceps, and core muscles along with their stabilizers to efficiently work on toning those areas. Also, with very little equipment you'll be able to see and feel the results that come from a compound movement such as this one.

Here's how to complete it:

Feel the Fear Anyway

The other day I discussed unraveling feelings which frequently lead to feelings of fear. Here is the direct quote from www.Dailymotivation.com:

"FEAR IS OVERCOME WITH ACTION"
One of the greatest surprises you'll experience,
is when you discover that you can do
what you were afraid you couldn't do.

Your obstacles will melt away,
if instead of cowering before them,
you make up your mind to walk boldly through them.

Do the thing you fear and fear disappears.
Confront your fears, list them, get to know them
and only then will you be able to put them aside
and move ahead.

When you face the things that scare you,
you open the door to freedom.

The only thing you have to fear, is fear itself. "

Copyright 2008 www.yourdailymotivation.com
Reproduce freely but maintain Copyright notice


 

Easy Cookin'

Easy preparation, easy clean up, and a tasty meal all in one. Red Snapper with Thyme, Tomatoes and Olives is made in foil packets which helps hold in flavor. The combination of thyme, tomatoes and olives make a fantastic sauce for this low-carb dish. The juices created while cooking makes a great topping for brown rice or any other whole grain you enjoy. A nutritional analysis of this recipe is available.

This recipe can be prepared in the morning before you leave for work and then you just pop it in the oven when you get home. Don't forget to save this easy to prepare meal to your Nutrition Data Pantry.

These Kids Need Your Help

Some disturbing news was reported just a few months back by the American Journal of Clinical Nutrition.

By now I'm used to seeing hundreds of studies a month reiterating the fact that the US population is becoming more overweight and obesity levels don't seem to be dropping anytime soon. The problem was, this report didn't have to do with adults. Instead, it focused on children and it laid out a pretty scary forecast for over a third of America's youth.

The study found that overweight and obese children are 7x more likely to have numerous heart disease risk factors by the age of 15 than their fitter friends.

This means that these kids aren't even given a fighting chance of living a long, healthy life due to their wasted youth. The worst part is that you really can't blame a child for being overweight. How do they know that they should be eating healthier and exercising more?

It's every parent's job and all of our jobs to make sure that we recommend healthy living strategies from a very young age. We know that developing strong habits early in life lead to lifelong maintenance. So why are we squandering our opportunity to change our current tagline as the world's most overweight country? The remedy is right in front us.

It's in every child that we can have a positive influence on.

So what's the best way to do that? Do the right thing yourself. Be a role model. Get active and eat healthy everyday. Also, make sure you take time to involve your children in engaging activities and let them see how fun it can be to get their bodies moving. It doesn't have to be a long, thought out exercise program. Instead, you can let it evolve and develop around what your children find most fun and entertaining.

Most importantly, you need to start these healthy lifestyle habits today and make sure the whole family is an active participant in helping each other along the way.

Artificial Sweeteners and Gaining Weight

Obesity contributes to over 300, 000 deaths a year in the U.S.  75 million people go on a diet every year and yet 81% of people in the U.S. are still overweight.  More than ever we have more diet products available to help us lose weight. And now some products are being put to the test.

"A Purdue University study found that artificial sweeteners might actually foster weight gain by confusing the body in a way that makes it harder to burn calories...in other words:

When humans prepare to eat, their metabolism revs up and body temperature rises. (The Purdue study found that the rats used saccharin but this applies to all artificial sweeteners). The rats had a smaller rise in body temperature after eating a sweet, high-calorie meal because their bodies were expecting fewer calories. Researchers said they think this response led to overeating and made it harder to burn off sweet-tasting calories."

The bottom line is that we need to get back to the basics. Eat real unprocessed foods, whole grain foods, and more fresh fruits and vegetables. And you can try a truly natural sweetener called stevia. It's made from Mother Nature and not a chemical source. It supposedly does not cause the same response as artificial sweeteners.

What about sweets and carbs, don't they make you fat?  Let's eat those in moderation like I've been saying in the last 142 blogs.

Blood Oranges; Good Tasting and Good for You

Blood oranges get their color from anthocyanin, which is usually found in red fruits and flowers. Anthocyanin is an antioxidant that has been shown to help fight cancer, inflammation, diabetes and neurological disease.

Blood Orange Roast Pork Loin, a low carb dish, uses the juice of the blood orange as well as slices for a garnish. It is a colorful dish that tastes great with a serving of roasted fingerling potatoes. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Sunday Reflections at a Smoothie Bar

I spent this weekend in New York City and had the opportunity to check out some of the new health clubs, studios, and health food stores. As I sat at Jamba Juice, an all natural smoothie bar, I read over their company history. It is dedicated to providing high quality natural foods that nourish your body and promote good health.

Their commitment is even written on every smoothie cup, summed up in one quote, "your body is a temple... littering is strictly prohibited." For some reason this little tagline really struck a cord with me and lead me to immediately start writing this post.

How often do we just go about our day with little thought to how we treat our own temples? Our bodies are built up by nourishing foods and exercise, and likewise they can be just as easily knocked down by abusive eating and lack of activity.

Try to end each day with a plan for tomorrow. Mark down in your planner when and what you are going to eat and how much time you can dedicate to your next workout. This one little habit w