One of the biggest reasons for the obesity epidemic is simply that we eat more than we used to. Portion control is a key to lasting weight management. For example, experts have shown that eating from a 9 inch plate rather than a 12 inch plate leads to smaller portions and loss of weight. (Try it and let me know how it works for you!)
But when we snack, the 9 inch plate trick won't work.
Nuts like almonds and walnuts are very healthy foods- some nuts have even been called super-foods because they contain healthy, unsaturated, omega-3 fats.
But nuts are very calorie dense. While carbs and protein each contain 4 calories per gram, nuts which are mostly fat (and some protein) contain closer to 9 calories per gram.
Overdo it with a bag or can of nuts and you can easily chow down 500 calories before you know what hit you!
Fill a 9-inch plate with nuts and you are looking at thousands of crunchy calories. (Kids don't try this at home!)
I just found a great solution. The grocery store where I shop recently started stocking 100-calorie packs from Empire Nuts. They have assorted nuts and mixes all in convenient 100-calorie packs! (The cocoa covered almonds are out-of-this-world!) Your portion control is covered. No will-power required!
Monday, August 31, 2009
Tuesday, August 11, 2009
4 Healthy Choices to Change Your Life
You can lower your risk of several chronic diseases by 80% if you exercise, eat well, don't smoke and avoid obesity, a study finds.
From the LA Times August 11, 2009 :
If people would just do four things --
1. engage in regular physical activity,
2. eat a healthy diet,
3. not smoke and
4. avoid becoming obese
(Technically the last two are not things to DO, they are things to NOT DO, but I'm splitting hairs)
-- they could slash their risk of diabetes, heart attack, stroke or cancer by 80%, a new report has found.
But less than 10% of the 23,000 people in the multiyear study actually lived their lives this way.
"What really has been difficult is trying to figure out how to get people to take notice of the message and engage in healthy behaviors,"said Dr. J. Leonard Lichtenfeld, deputy chief medical officer for the American Cancer Society.
I have a revolutionary idea. Let's let people win money for being healthy. I won $300 a while back just for logging in my workout in the free WOWY online supergym!
Better yet, let's create a system where anyone can get paid to live healthy.
Yeah, that's it! We'll let people start their own home-based business coaching others to get fit as they do the same thing themselves! Get Paid to Lose! Now that' s an incentive!
And we'll call the new business "BeachBum Coaching"... or something like that.
From the LA Times August 11, 2009 :
If people would just do four things --
1. engage in regular physical activity,
2. eat a healthy diet,
3. not smoke and
4. avoid becoming obese
(Technically the last two are not things to DO, they are things to NOT DO, but I'm splitting hairs)
-- they could slash their risk of diabetes, heart attack, stroke or cancer by 80%, a new report has found.
But less than 10% of the 23,000 people in the multiyear study actually lived their lives this way.
"What really has been difficult is trying to figure out how to get people to take notice of the message and engage in healthy behaviors,"said Dr. J. Leonard Lichtenfeld, deputy chief medical officer for the American Cancer Society.
I have a revolutionary idea. Let's let people win money for being healthy. I won $300 a while back just for logging in my workout in the free WOWY online supergym!
Better yet, let's create a system where anyone can get paid to live healthy.
Yeah, that's it! We'll let people start their own home-based business coaching others to get fit as they do the same thing themselves! Get Paid to Lose! Now that' s an incentive!
And we'll call the new business "BeachBum Coaching"... or something like that.
Friday, August 7, 2009
What not to eat.
August is beautiful here in Wisconsin. One thing that many folks around here love about August is the Wisconsin Start Fair.
Now, if you are not from around these parts, you might assume that the Wisconsin State Fair would be about cheese, or cows, or milk, or pig races. A true local would never make that mistake.
The Wisconsin State Fair is about eating.
In the old days, the creme puff was king. They'd go through about 2 gazillion creme puffs during the 10 day run of the fair.
But not anymore. Over the past several years there has been a race to take the craziest food possible, deep fry it, and sell it... on a stick.
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Corn dogs are so 90's. In Wisconsin, deep frying and sticking foods has become an art form. And there's no shortage of culinary masterpieces to choose from.
There are 45 different sticked foods to choose from at the Fair, most of them deep fried. With offerings ranging from old favorites like deep fried twinkies, peanut butter and jelly sandwiches, and snickers bars to newer entries like deep fried macaroni and cheese on a stick, choosing which way you will clog your arteries is a the tough decision.
But the food making the biggest splash this year is the Chocolate covered bacon on a stick.
As for next year? Some of the top contenders, so far, are deep-fried cheeseburgers (with lettuce) and boston cream pie.
How many minutes of cardio would you need to do to burn those off? Let's just say if you had one dollar for every minute needed, you could almost pay off the national debt!
Now, if you are not from around these parts, you might assume that the Wisconsin State Fair would be about cheese, or cows, or milk, or pig races. A true local would never make that mistake.
The Wisconsin State Fair is about eating.
In the old days, the creme puff was king. They'd go through about 2 gazillion creme puffs during the 10 day run of the fair.
But not anymore. Over the past several years there has been a race to take the craziest food possible, deep fry it, and sell it... on a stick.
.jpg)
Corn dogs are so 90's. In Wisconsin, deep frying and sticking foods has become an art form. And there's no shortage of culinary masterpieces to choose from.There are 45 different sticked foods to choose from at the Fair, most of them deep fried. With offerings ranging from old favorites like deep fried twinkies, peanut butter and jelly sandwiches, and snickers bars to newer entries like deep fried macaroni and cheese on a stick, choosing which way you will clog your arteries is a the tough decision.
But the food making the biggest splash this year is the Chocolate covered bacon on a stick.
As for next year? Some of the top contenders, so far, are deep-fried cheeseburgers (with lettuce) and boston cream pie.
How many minutes of cardio would you need to do to burn those off? Let's just say if you had one dollar for every minute needed, you could almost pay off the national debt!
Tuesday, August 4, 2009
Check out these Beach Bodies!
Ashton and Demi need to sty fit for their careers. It is a powerful motivator! Read on to find out how YOU can have that same motivation.
From Carl Daikeler:
Tuesday, July 21, 2009
Shockers and Stunners
It's good to see the celebrity-visibility of our ground-breaking P90X continues to spread simply by the awesome spectacle of real results. Exercise and eating right, it works. You might say "Yeah but Demi and Ashton HAVE to workout and eat right. If my career depended on it, I'd be more consistent too!"THAT'S why we created the Team Beachbody Coach Network and the Million Dollar Body Game. Your income can be positively affected by your health and fitness transformation, but you have to go for it.
I am proud of the Stunners featured in InTouch, and sorry for the Shocker. (Being underweight is as debilitating as being obese.)Everybody deserves to be healthy, and everyone has the power to decide to take control of their situation. Team Beachbody coaches are helping people get access to solutions every single day. It's a pleasure to work beside people who get it and people who care.
Well said Carl.
If you want to learn more about how coaching can make staying fit your business, email me:Kevin@TheFitDoc.com
From Carl Daikeler:
Tuesday, July 21, 2009
Shockers and Stunners
It's good to see the celebrity-visibility of our ground-breaking P90X continues to spread simply by the awesome spectacle of real results. Exercise and eating right, it works. You might say "Yeah but Demi and Ashton HAVE to workout and eat right. If my career depended on it, I'd be more consistent too!"THAT'S why we created the Team Beachbody Coach Network and the Million Dollar Body Game. Your income can be positively affected by your health and fitness transformation, but you have to go for it.
I am proud of the Stunners featured in InTouch, and sorry for the Shocker. (Being underweight is as debilitating as being obese.)Everybody deserves to be healthy, and everyone has the power to decide to take control of their situation. Team Beachbody coaches are helping people get access to solutions every single day. It's a pleasure to work beside people who get it and people who care.
Well said Carl.
If you want to learn more about how coaching can make staying fit your business, email me:Kevin@TheFitDoc.com
Monday, August 3, 2009
Cancer-free and looking good!
Cut your cancer risk and look better naked!
July 27, 2009 — A study from Finland has shown that men who exercised for at least 30 minutes a day at moderate to high intensity cut their risk of dying prematurely from cancer in half!!
The results were published online July 28, 2009 in the British Journal of Sports Medicine.
Physical inactivity over a person's lifespan might be a "key factor in the initiation of cancer development," the authors note.
July 27, 2009 — A study from Finland has shown that men who exercised for at least 30 minutes a day at moderate to high intensity cut their risk of dying prematurely from cancer in half!!
The results were published online July 28, 2009 in the British Journal of Sports Medicine.
Physical inactivity over a person's lifespan might be a "key factor in the initiation of cancer development," the authors note.
Saturday, August 1, 2009
Giving Tony Horton a Spark
Since I started P90X in 2005, it has changed my life. Tony Horton, of course, is the X-man behind P90X. I met Tony first at a fitness camp he ran in '07. I found him to be a really nice, approachable, funny guy.
At camp, he gave a lecture about how exercise builds not only your muscles, but also your brain! Exercise juices up your hippocampus and helps to actually build new brain cells in parts of your brain involved with learning and memory.
Tony's talk got me interested in the physiological effects of exercise. How it does what it does to keep us healthy and young!
When I met Tony again at the first Beachbody Coaches Summit a while back, I gave him a copy of a new book that had just come out called Spark: The Revolutionary New Science of Exercise and the Brain by Harvard psychiatrist John Ratey.
Apparently he read it. Here is a picture sent to me by fellow coach Judy Z.
I posted it on my facebook page today, and was happy to have Tony Horton, the X-man himself respond!
"Thanks Kevin! Spark changed the way I look at cardio fitness forever."
It is great to hear that if a small way, I was able to give back to a person who has made such a profound impact on my life.
Kevin
At camp, he gave a lecture about how exercise builds not only your muscles, but also your brain! Exercise juices up your hippocampus and helps to actually build new brain cells in parts of your brain involved with learning and memory.
Tony's talk got me interested in the physiological effects of exercise. How it does what it does to keep us healthy and young!
When I met Tony again at the first Beachbody Coaches Summit a while back, I gave him a copy of a new book that had just come out called Spark: The Revolutionary New Science of Exercise and the Brain by Harvard psychiatrist John Ratey.
Apparently he read it. Here is a picture sent to me by fellow coach Judy Z.
I posted it on my facebook page today, and was happy to have Tony Horton, the X-man himself respond!
"Thanks Kevin! Spark changed the way I look at cardio fitness forever."
It is great to hear that if a small way, I was able to give back to a person who has made such a profound impact on my life.
Kevin
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