9 Least Effective Exercises

I just read an excellent article on “The 9 Least Effective Exercises.” 

Although I agree with the exercise selections for the most part, I think a better name for the article would have been, “The 9 Most Potentially Dangerous Exercises.” I believe that is the real point the author was trying to get across when they wrote the article.

Many of the exercises on the list are actually quite effective, but they do put you at risk for injury, and therefore, should be avoided.

You be the judge and see what you think of these 9 “exercises:”

1. Lat pull-down behind the head
2. Military press behind the head
3. Upright row
4. Lying leg press with knees bent too deeply
5. Squats on the Smith machine
6. Any exercise done wearing the wrong shoes
7. Exercises done with the goal of spot reduction
8. Using bad form on cardio machines
9. Always wearing a weight belt

For the full article, click here.

H20 Ohhhhhhh!

Yesterday I emphasized the importance of water for losing weight. So why exactly is this liquid so magic?  During weight reduction the body has more waste to get rid of. Water helps the kidneys to flush out the waste. The kidneys cannot function properly without enough of this precious fluid. If the kidneys are overworked (by not having enough water) some of their work is shifted to the liver. Our liver is the main organ for metabolizing fat, so by drinking more water, indirectly you will help the liver to function at full throttle and help you lose weight more efficiently.

Additionally drinking adequate amounts of water reduces appetite. That's always a plus when you are losing weight. Frequently thirst is interpreted as hunger, so try some "Adam's ale" first before you decide to eat something.

Water is the best diuretic.  The more you drink of this pure liquid the less excess salt you will retain. Consequently, the less water retention you will have and the better the scale looks!

Last but not least, a large percentage of our body is made from water. Every function in our body relies on water. So, metabolically, everything runs more efficiently when there is sufficient water. This magic elixir supports over all metabolism.

Tomorrow I will cover part three on the basics of losing weight.

Spring Shape Up - Part 2 of 7: Up the Intensity!

The first step in your Spring Shape Up program was to start walking 10,000 steps every day.  Hopefully, you've hit this goal (or come close) for the last several days. Starting today, we're going to start to turn up the intensity a bit.  By increasing the intensity, you'll burn more calories (both during and after exercise) and you'll also get your heart rate up a bit higher, which will begin to increase your fitness level.

Here's some simple ways to up the ante during your daily walking stints.

1. Pick up the pace.  For example, walking briskly burns about 30% more calories than walking at a moderate pace.

2. Build some hills or stairs into your daily treks.   Walking up an incline will get your heart rate up quickly and can burn twice the calories of walking the same distance on level ground.

3. Add some load.  Wearing a weighted vest--or even carrying a backpack--is a safe and convenient way to increase the intensity of any exercise, including walking.  (See this post for more on what to look for in a weighted vest.)

For the rest of this week, continue with your goal of 10,000 steps a day, but try to find ways to add some intensity to some portion of your daily walking.

In part 3 of the Spring Shape Up, we'll start strengthening and toning some major muscle groups with simple resistance exercises that even a beginner can do, without any special equipment.

Shopping for Fruits and Vegetables

When making your list to go to the grocery store fruits and vegetables should make up most of that list. Fruits and vegetables are low in calories and fat and high in fiber; both are helpful with weight loss.

Here are some tips for shopping for your fruits and vegetables:

• Fresh and seasonal is best. Choose produce that is firm and ripe; buy only what you need so your food does not go bad.
• Look for all different colors when shopping for produce: red peppers, sweet potatoes, bananas, cucumbers, blueberries, eggplants.
• Frozen fruits are great in smoothies or for yogurt toppings. Frozen vegetables make great soups and quick sides for lunch or dinner.
• Most canned vegetables are usually very salty so look for low-sodium versions or stick to fresh or frozen.
• Canned tomatoes, which come with all different seasonings, make a great homemade sauce or topping for chicken or fish.

If you see a new fruit or vegetable, try it. There are so many variates out there - you never know what you might like. 

Here's a Trick that is Helping People Lose Weight at Home

One of the biggest tricks I am getting feedback on in terms of people being able to lose weight in the comfort of their own home is by sneaking in a 20-minute workout first thing in the morning.

Here's the trick though…

When they roll out of bed first thing in the morning, they are immediately greeted by a bottle of water and their workout clothes strategically placed right in front of them. This simple trick alerts their brain to get in the habit of drinking the bottle of water and changing into their workout clothes.

From there they have 20 minutes to get in a warm-up and a quick interval based exercise program that awakens their body and gets their metabolism jumpstarted for the day.

This is just one weight loss tip for anyone who has ever said, "I just don't have the time to exercise."

So, set your alarm 20-minutes earlier, put out your workout gear, and get started tomorrow!

How to Lose Weight - 2

Yesterday I discussed the importance of calculating how many calories you need to lose at least a pound of fat every week. Today I want to emphasize an underrated factor in weight loss. This weight loss factor is simply drinking enough plain pure water!

Most health officials suggest drinking eight glasses of water (eight ounces each) a day to lose weight and for general good health. Other liquids simply do not count.  Keep in mind that individual  water requirements vary according to size, age, activity and the temperature of your environment. Ideally most overweight people should consume even more than the suggested eight glasses of water.

Tomorrow I'll discuss WHY water consumption is so important for the actual weight loss process before I go to Part 3 on how to lose weight.

Healthy Food Shopping for Weight Loss

Having healthy and nutritious food at home is key when you are working on weight loss. Getting through the supermarket, well, that can be difficult. Here are some quick tips to help you get ready to navigate your way through the market.

1. Make a list. Write down all of your favorite healthy foods that you will need for the week and stick to it. Create you list in categories: fruits, vegetables, dairy, frozen, etc. By having this list you are less likely to wonder down the cookie o r chips aisle and you will be in and out of the store quickly.

2. Use the perimeter of the store. This is where all the weight loss friendly foods are. Use the perimeter for the majority of your shopping and use the aisles to get your frozen and canned foods, condiments, and whole grain items.

3. Shop on a full stomach. It may sound cliche, but it is true. Shopping on an empty stomach makes you more vulnerable to buying anything and everything. If you can't shop on a full stomach drink some water or have a small snack before you shop. This will help keep you thinking clearly as you do you shopping.

During the week I will be giving you more tips on how to shop for foods that will help keep you working towards your weight loss goals.

How to Lose Weight - 1

Yesterday I discussed belly fat and some of the links to other health conditions. We need to lose weight and lose that excess belly fat.  Yet, many people come in to my office and say they just can't seem to lose weight despite their efforts at cutting calories.

Losing weight is largely about calories in and calories out, right? Yet many people do not know how many calories they should be eating nor do they keep any record of how much they are consuming. You must be taking in (and/or burning off) at least 500 calories less every day to lose a pound of fat in a week. Granted there may be other reasons why people cannot lose weight but for simplicity sake we will start with some core basics.

So this is what you do first:

• Weigh yourself and get your correct height. (Don’t just guess.) For the next couple of weeks forget about counting points, carbs of anything else. Go to ND's free Daily Needs Calculator and determine exactly how many calories you need to eat every day to lose weight based on your weight, height, sex, and the questions that you are asked. Be honest with your answers.
• Commit yourself to just counting calories for a few days. This can be easily done by tracking your food intake daily in the ND's free Pantry.
• You will not like this next part but if you are genuinely serious about losing your weight you will do it. Measure and weigh your food that you are tracking because guessing at the amount is rarely accurate.This is crucial because if  portions are not correct you will not lose weight. This will not give your the correct calorie count when you are tracking. Determine if you are eating the correct amount of calories to lose weight.

The next few days I will talk about a few other essential basics to weight loss.

Are empty calories preventing you from losing weight?

Empty calories are foods that provide little, or no, nutritional value. The calories in these foods get added to your daily intake, but have little in the way of nutrients such as vitamins or minerals. These foods are especially lacking in fiber.

Where are these empty calories? They are in regular sodas, beer and wine. They also can be found in candy, chips, white bread, fried foods and packaged snacks.

Try to avoid taking in too many empty calories. When you do you are not taking in enough fruits, vegetables, whole grains, lean proteins and water. These healthy foods fill you up, keep you satisfied, and allow you to have treats in moderation, while working on your weight loss.   

Belly Fat and Dementia

Everything you read seems to be related to the infamous belly fat. There's already the link between diabetes, stroke, heart disease and the roll around the middle. (Don't forget your genes can play a part in how you carry your weight too.) Then there's stress, and menopause/hormonal issues  (what I fondly call the "men-o-pot"). Since it all started with "syndrome X" it's obvious that blood sugar imbalances play a significant part in all this, which in turn relates to how, when, and what we eat.

So guess what, now another new study relates dementia with belly fat. In fact "a Kaiser Permanente study comparing people with different levels of belly fat showed that those who had the most belly fat were 145 percent more likely to develop dementia compared with people with the least amount of belly fat!" What are your thoughts on excess weight and belly fat?

Once again, the moral of the story is that we need to lose weight. No pressure here, right? - even if we've tried to lose weight and failed a million times. (It personally took me years to lose my excess 30 pounds and keep it off.) Tomorrow I'll get into some core basics about weight loss that dieters continue to ignore and may explain why they don’t lose weight.

You can have your burger and work on weight loss too

Greek Burger with Arugula, Tomatoes and Feta is a delicious burger that you can fit into your daily plan. The burger, served in a pita with tomatoes, onions, feta cheese and dressing has 456 calories and 18 grams of fat. Compare that to a Whopper from Burger King which has 670 calories and 37 grams of fat.

A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry as bar-b-que season will soon be here.

photo by: Ann Stratton

Spring Shape Up - Part 1 of 7: Get with the Program!

Spring is here and you know what that means… Summer is right around the corner!

So, if you somehow fell off your New Year's bandwagon or are just getting around to getting in shape, this Spring Shape Up mini-series is going to cover everything you need to get your metabolism in gear just in time to trade in your winter coats and long pants for tank tops and summer shorts.

Today, I'd like to cover how you can ease into an exercise program to create a manageable plan for long-term success and preventing short-term burnout.

The first step is easy and can be accomplished throughout the day. All I want you to do is make sure you walk 10,000 steps per day for the next week. That means that by the end of your day, you should have accumulated 10,000 or more steps at any point that day. For most people this equates to about an hour and a half of total walking during that 24 hour period. If you'd like a more accurate count on your steps, you can purchase a pedometer that will keep track of your steps for you. You can even find some for less than $1.99 at PedometersUSA.

If you're looking for a more structured plan, I recommend walking for 30 minutes at lunch and another 30 minutes after dinner. This will also have the added benefit of aiding in digestion and making you more aware of what you are eating before your walks. As for the other 30 minutes, just try to be more active during the day by taking the stairs, walking whenever possible and staying active.

In Part 2 of Spring Shape Up, you'll learn some simple ways to get better results without spending any more time working out. Stay tuned!

Fish Oil and Weight Loss

Research published in the American Journal of Clinical Nutrition shows that daily doses of  six grams of oil containing omega-3 fatty acids, combined with moderate exercise like walking/running for 45 minutes, can result in significant weight loss.

It does sound somewhat promising but it's also a lot of fish oil to consume every day, either in pill form or real fish, despite the numerous health benefits. If you decide to try this make sure it's only wild salmon, not the farm raised variety due to all the contaminants possibly contained in farm raised fish. I also would not do this very long to avoid exposure to excess mercury that could still be ingested with that much fish. (Check to make sure which sources of fish contain the highest levels of mercury.) I would think this food plan would get boring real fast too if you you ate the fish exclusively. If you take the supplements make sure you consume only high quality fish oil to avoid the same issues of mercury and  food contaminants.

And, oh, don’t forget to do the 45 minutes walking at least three times a week as that is a rather important part in the study. Tell your doctor what you are doing to avoid medicine contraindications.

Starbucks Health Clubs?

As Starbucks' stock continues to fall, the company is now looking for ways to expand its reach and attract new consumers.

The latest rumor is that Starbucks is preparing to enter the health and fitness arena. No one has the full scope yet, but they do plan to be a major player in terms of energy drink offerings.

Do we really need another overloaded caffeinated energy drink full of sugar? And is a company that specializes in luxury coffee really going to do the research required to offer anything beneficial when it comes to consumers' health and fitness?

While I appreciate most companies' attempts to introduce "lite" options for weight conscious consumers, I hope that we don't start looking to our favorite coffee shops for advice on health.

Eating breakfast helps with weight loss

Breakfast is the fuel that gets your metabolism going. By eating breakfast you get your metabolism working for you and you also feel satisfied so you are less likely to overeat during the rest of the day. There have been numerous studies on the effects of eating breakfast and weight loss and they all come to the same conclusion: those who eat breakfast are more successful at weight loss than those who don't eat breakfast.

You say you don't have time for breakfast? With these quick and easy breakfast ideas there are no excuses.

• a bowl of whole grain cereal with skim or 1% milk
• peanut or almond butter on whole grain bread
• oatmeal (instant or quick cooking oats) with raisins and almonds
• low-fat yogurt with fruit and granola
• whole grain waffles with fruit
• leftovers from last night's dinner

Any breakfast is better than no breakfast. Try to chose foods from 2 or more food groups. Your best best is a protein and a carbohydrate (one that has 3 or more grams of fiber per serving) to help keep you satisfied until lunch time.

What Are the METs and Watts Readouts on my Cardio Equipment?

When you are riding your exercise bike or pushing along on your favorite piece of cardiovascular equipment, you will see a few different readouts pop up on your machine's display. Sometimes these readings rotate, but often times they remained fixed for you to measure as you increase your intensity.

The heart rate display is an easy one to figure out, but what about the number beside the word "METs?"

A MET stands for "multiple of the resting metabolic rate" and basically equates to the amount of oxygen your body consumes when you're not moving. That number is then compared to the level of exertion you create when moving at a particular intensity. For example if are biking at 5 METs you are consuming 5 times the amount of oxygen than when resting.

As for watts, they measure power (equal to force multiplied by distance divided by time). The readout will tell you how much power you are generating. This feature is mainly reserved for competitive athletes, but can serve as another measure of progress when tracking your statistics.

For the most part I recommend that you just concentrate more on your heart rate display and level of perceived exertion. This will help you to see how hard you are pushing yourself and whether or not you are making progress at a certain level. Once you feel comfortable with the fundamental features of your cardio machine's readouts you can always choose to get more technical with METs and watts.

Sleep Deprivation and Weight Gain

Last week a blogger wrote in response to my blog on microwave ovens and how they may be a link to obesity, but she also mentioned a pertinent fact on how lack of sleep is a problem with weight gain.

Studies have definitely made the link of lack of sleep, to weight gain, a lowered immune system and heart disease issues. Much of this has to do with the physiological response to the body, but there is definitely a psychological component to all this as well.

I know when I am tired, everything suffers. It starts with my mood. I'm certainly not as happy. I might even be on the depressed side. If I'm not depressed it certainly doesn’t take much to push me there! Also being tired makes me more prone to wanting "something for an energy pick me up" and it's not anything usually healthy.  And who feels like cooking when they are that exhausted? I don’t even want to tell you how I do with temptation. It's non-existent.  Then there's the issue of exercise, who wants to exercise when they can barely crawl out of bed?

None of these things help us manage our weight any easier. I know I certainly don’t need studies to prove its link to weight gain!

Whole Grain and Weight Loss

Adding whole grains to your diet is one way to help you with losing weight.  Whole grains, or foods made from whole grains, contain the nutrients that are naturally part of the grain, including all of the fiber.  Fiber makes you feel fuller sooner and it helps slow down digestion, keeping you feeling fuller longer. High fiber foods also keep you feeling satisfied so you are less likely to snack on unhealthy foods between meals.

It is recommended that we get 25-30 grams of fiber and getting at least 3 servings of whole grains a day will help you get to that goal.

A serving of whole grains can be:

• 1/2 cup cooked brown rice or other cooked grain
• 1/2 cup cooked 100% whole-grain pasta
• 1/2 cup cooked hot cereal such as oatmeal
• 1 slice 100% whole grain bread
• 1 cup 100% whole grain ready-to-eat cereal

Just be sure to read the labels and choose foods that specify "100% whole grain" or have whole grain listed as the first ingredient. Just because it's brown doesn't mean it's whole grain!

Variety is the Spice of Life

Why is it that some people seem to get bored and end up quitting the gym after just weeks of signing up? Or if you're working out at home, why do you decide to no longer pull out the weights or exercise mat to get in your weekly workouts?

One key reason is just plain old boredom. You may eventually dread the thought of having to change into your exercise clothes, lace up your sneakers, and find the motivation to workout when you know exactly what awaits you.

I know how you feel and that's why I very rarely do any one exercise or workout program for more than 4 weeks straight. I also never do the same workout more than once per week, so at the very most I am only completing any one exercise program 4 times before switching it up.

Not only does this help my clients, as well as myself, to never let boredom set in, but it also cranks up the results! If our bodies are forced to adapt to new exercises, we burn more calories and can continue to make new achievements in strength. This leads to renewed motivation from tracking our improvements in our weights, as well as our body composition.

So now that you know that not only will your motivation be higher, but your results will also skyrocket this is the perfect time to try something different to benefit your health and fitness!

Back on Track Again!

Did you have too many chocolates or holiday food over a festive weekend? For those of you that did well, congratulations! I applaud you for your efforts. It's very difficult not overindulging when food is literally taunting you at every corner.

And sadly, there be a few others that overdid it. (All those chocolate bunny ears were just begging to be nibbled on!)

But do keep this in mind, any day, any time, or even any second of the day, you  have the power to literally start over.

Failure is not in the falling down part. Staying down is. The longer you stay down the deeper you sink into the mud hole. So whether you get back on track after the first or tenth chocolate egg, just get back on track as soon as you can!

As they say, "It's not over till the fat lady sings."

Can you lose weight without exercising?

Q. My frustration is that I have no time to exercise, yet I eat very carefully. Is it at all possible for an aging 45-y.o. man to diet himself to better health without any substantive exercise?

A. Depends on what you mean by "better health!"

It's absolutely possible to lose weight without exercising. If you take in fewer calories than you burn, over time you will lose weight. For that matter, it's possible to lose weight eating nothing but junk food. The same math applies: As long as you take in fewer calories than you burn, you will lose weight--even if all you take in are empty calories. 

Of course, it's a WHOLE lot easier to create a calorie deficit (and lose weight) when you do both: eat less and move more. (See this related post.)  I would also argue that you will feel a lot better on a low--calorie diet if the calories you DO eat are nutritious.  When quantity is restricted, quality becomes more important.

But, here's the thing (and deep down in your heart, you already know this): Weight loss is not the only reason to exercise. Regular exercise reduces your risk of heart disease, helps prevent against bone loss, increases insulin sensitivity (which reduces your risk of diabetes), lowers the risk of getting cancer, and increases the chances of beating it. And that's the short list.

The same points could be made about eating a healthy diet.

Spring veggies are here and they can help you toward your weight loss goals

After the winter months, when we are done hibernating, it is a great time to work on weight loss. With the warm weather comes amazing fruits and vegetables which can help you on your path to weight loss. By consuming more fruits and vegetables you are less likely to eat junk food and you also benefit from the fiber in these foods. The fiber will help keep you feeling satisfied, also helping you keep away from non-healthy foods.

One way to ensure that you get your fruits and vegetables is by joining a CSA (Community Supported Agrigulture). By being a part of one of these groups you will get farm fresh fruits, vegetables, eggs and flowers each week, or every other week depending on the package you choose. Each CSA is run differently, but you will get great food and recipes to give you ideas on how to prepare healthy dishes.
You can find a CSA near you by searching these websites.

Benefits of Using an Elliptical Trainer

In my last post I compared the calorie burning potential of using a treadmill vs. an elliptical. Although this is a touchy subject for elliptical users out there, I want you to know that there is no reason to give up your favorite machine just yet.

Here is a list of reasons why the elliptical can be a great choice for exercisers:

* Low impact (feet never leave the pedals)
* Provides an excellent cardiovascular workout
* Can vary intensity through changing resistance, speed and ramp
* Safe to use (when you stop, the machine stops)
* Full body workout when using the machine arms

The top benefit that most people associate with elliptical trainer s is their ability to provide a solid cardiovascular workout without all of the impact. If you have a history of knee or lower back issues, this may be the right piece of equipment for you to get back in stride.

Diabetes and Unhealthy Eating

A few weeks ago the San Jose Mercury News in California stated that the diabetes epidemic is "costing the country over $100 billion annually prompting a major push by medical companies in the Silicon Valley to combat it."  The problem was that diabetic patients need more consumer friendly equipment to monitor blood sugar. This may be true but the article misses some major points.

There was not one single word mentioning how diet, managing weight, and a healthy lifestyle can prevent diabetes (Type 2) in the first place. This is not a disease where one just catches it like a virus or bacteria. We acquire diabetes usually after many years of not eating and exercising properly. Type 2 diabetes is highly preventable.

The paper also said "advocacy groups have lobbied for more federal money to study the ailment." What more is there to study? This is not brain surgery we are looking at. How about advocating that our federal dollars have doctors enlist the support of qualified nutritionists to help people understand the real application of healthy eating habits? And while we are at it maybe we need to get rid of all the advertising on TV encouraging us to consume excess amounts of all that unhealthy food that contributes to diabetes.

Broccoli - A Strong Arm

The name broccoli, in Latin, means strong arm or branch. Of course that describes what broccoli looks like, but it's whats in it that counts. A super-food, broccoli contains Vitamin C, fiber, calcium, folate and iron and many other nutrients. Broccoli also contains phytonutrients which have been shown to help fight some cancers.

One easy way to get this delicious and nutritious food into your diet is by making this easy dish of Roasted Broccoli with Raisin Vinaigrette. Low in calories and carbs this side dish will make a great accompaniment  to chicken, meat or fish. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry and save your leftovers for tomorrow's lunch.

Treadmill vs. Elliptical: What Burns More Calories?

I'm often asked, "if I want to make the best use of my time and burn the most amount of calories which machine should I choose?"

If you're strictly looking at which cardiovascular piece requires more energy expenditure, the elliptical or treadmill, then you will find that the answer lies in the amount of work that is asked of your body when using each piece. All other things being equal, the act of running requires more mechanical work of your body, and thus, burns more calories when compared to using an elliptical machine.

Although ellipticals can provide a great workout, their smooth, comfortable motion actually works against them when it comes to forcing the body to absorb impact, resist rotation, and other factors that all add up to increased caloric expenditure.

Here are some comparative statistics on a treadmill vs. elliptical:
Ex: 180lb person completing 45 minutes of work
Elliptical – 441.8 calories burned
Treadmill – 675 calories burned (9 minute mile pace)
* Statistics taken from primusweb.com

Although your exact results will vary depending on your weight, intensity, and other factors, I hope these stats give you a better idea of how treadmills outperform ellipticals in terms of calories burned in a given time period. However, don't rule out ellipticals as a useful piece of cardiovascular equipment… in my next post I'll show you why.

Happy Spring!

Regardless of what any of you may be celebrating today it is still that time of year that represents a "rebirth"  or new beginning of some kind. Maybe some of you still need to work on that old resolution from last January. Maybe you have just decided to do something healthier for your health. This new beginning is what the traditional Easter egg originally represented. (Sorry, I'm still not sure what the bunny had to do with all this.)

It reminds me actually of the old saying, "If at first you don’t succeed, try, try, again." Never before it is it more applicable as it is in losing weight. But the reality is, new beginnings are essential to success in weight management. Most successful dieters can tell you they failed many times before they were successful at losing and maintaining their weight for the long term. For speedier results though I would suggest you put time limits on your goals using the Smart Goals technique of losing weight.

A Healthy Easter Meal

Ham is the traditional food served on Easter, but along with the sides that go with it, it may not be good for you weight loss efforts. To have that ham and stay within your daily caloric needs you can try Ham and Spring Vegetable Salad with Shallot Vinaigrette.

Per serving there are 199 calories and 4 grams of fat. A nutritional profile of this recipe is available. With the variety of healthy and seasonal vegetables you will enjoy this satisfying dish while still taking part in Easter tradition. Don't forget to save this recipe to your Nutrition Data Pantry, this salad makes a great lunch or light dinner any night of the week.

Eating Chocolate in Moderation

Yesterday I mentioned how chocolate is a part of almost any holiday and how those chocolate Easter eggs can be top heavy in the calories. Today I would like to discuss how to moderate the consumption of chocolate.

If you haven't mastered moderate eating, learning to eat good quality dark chocolate may teach you how to become a more mindful eater and control how much you eat. This is how to do just that:

Sit down and get comfortable. Put some slow pleasant music on. Put your chocolate on a pretty plate. Quiet yourself. Pick it up it and really notice its unique shape, size, and color. Before you put it in your mouth, take time to delight in the smell of it. Very slowly now, take one tiny bite of it and totally savor it melting decadently in your mouth. Make it last as long as you can. Do this with every single bite. You will find that by eating it in this way you will enjoy it with your other senses besides just taste, and delight in it even more.

If we could do this with all our food I think we would eat less of everything!

A Visit to Low Carb Land

Last week, I had a great time recording an interview with Jimmy Moore for his popular podcast, the Livin La Vida Low-Carb Show. (You can listen to the entire podcast here.)

We talked about all sorts of things, including the fact that no one dietary prescription is right for everyone.  Jimmy's a passionate advocate of the low-carb approach and claims that it literally saved his life. I don't doubt it.  But, as Jimmy is the first to admit, it's not for everyone. (For example, it's not the right diet for me!)  As I've said here on the blog, you've got to find what works for you. 

Continue reading about my Visit to Low Carb Land.

Sweet Brown Rice

Sesame-Ginger Beef and Asparagus Stir Fry is an easy and fun dinner to make for your family. Low in calories and carbs this dish will be enjoyed by both children and adults. A nutritional profile of this recipe is available.

Most Asian dishes are served with a side of white rice. Instead of white rice try sweet brown rice. A whole grain, this rice has a great sweet flavor which would be a great accompaniment to this meal. You can find sweet brown rice in most health food stores or gourmet food shops.  

Holidays and Chocolate

It's certainly not a surprise that chocolate is a favorite choice for any holiday. Spring time or Easter celebrations are no exceptions. I confess, I've been guilty of nibbling the ears off an innocent chocolate bunny or two!

Most of you know my mantra. It's all about moderation when it comes to indulging. It's probably even more so with chocolate Easter eggs, especially after a reality check on ND's free Custom Entry Tool on calories and fat. 

One chocolate egg can weigh 105 grams. This will still set you back 555 calories and 32 grams of saturated fat! So much for moderation. That's equal to an entire meal!  So if you absolutely have to have an Easter egg, an alternative might be a Cadbury’s Crème Egg coming in at 163 calories and 6 grams of fat.

Tomorrow I'll give you some hints on how to moderate eating chocolate.

Quick Breakfast

We all know that breakfast is the most important meal of the day, especially when working on a weight loss goal, yet many of us still skip this meal. Instead of grabbing some of the wrong foods in the morning make yourself this Cauliflower and Feta Omelet. In 30 minutes you can have this tasty meal ready so you have energy for your day.

Per serving there are 468 calories. A  nutritional profile of this recipe is available. If this dish is too high in calories for what you would like to have for breakfast try substituting some of the whole egg with egg whites. You can use 2 egg whites or 1/4 cup of egg substitute in place of one whole egg.

Photo by Romulo Yanes

Easier Guidelines for Better Food Choices - 2

Yesterday I gave my personal comments to a recent restaurant survey using new technology called Nutricate which actually prints nutrition meal information directly on a patron's receipt. Today I'd like to cover a few more points:

• Another issue was how the nutrition information impacted future behavior of the customers. Amazingly 63% said "...not only does the receipt impact purchasing decisions at the restaurant but at other eating occasions as well. 45% report that the receipt influenced what they ate at other restaurants and even meals made at home."

Comment: I find this information really encouraging. This reflects how people are thinking about what they need to do to make an item healthier. It's just too bad the receipt can't be read before the order can actually be prepared.

• So what kind of changes were people actually willing to make? That was no surprise to me. "The type of changes consumers are willing to make and the variety of ways consumers choose to make these changes are unique and reflective of each consumer's lifestyles."

Comment: Some people prefer "baby steps" and others take huge leaps. Most are more successful with the smaller changes. Unfortunately many don't continue on with improving their behaviors or fall back into old habits because they don't see results quick enough.

Do you think this would help the obesity epidemic? How would you respond to any of this kind of information?

AB Workout Video: "The Best AB Exercises You've Never Heard of"

Here's the #1 "how-to" video on YouTube viewed by over 151,167 people in less than a week!

This unique core workout will take you through non-traditional AB exercises to help you burn body fat and create a smaller and tighter waistline faster than traditional crunches.

Now on to the workout!

Superset #1: Complete both exercises back-to-back
Barbell Overhead Squats x 15 reps
Low to High Band Chops x 15 reps each side
*Rest 30-60 seconds after the 2nd exercise and then repeat both exercises 1-2 more times

Superset #2: Complete both exercises back-to-back
Dumbbell Front Squats x 15 reps
Kettlebell Turkish Half Get-Ups x 10-15 reps each side
*Rest 30-60 seconds after the 2nd exercise and then repeat both exercises 1-2 more times