Amazing Weight Loss Supplement

I wanted to mention a supplement now locally available. As I considered the ingredients these primary benefits stood out.
1. First ingredient makes you feel full so there's not a tendency to over eat.
2. Second ingredient reduces the caloric intake of any food you eat.
3. The third ingredient boost metabolism helping you to burn fat faster.
4. The next ingredient increases energy levels leading to more productive exercise.

It's clean, cheap, safe, earth friendly and no negative side effects.

If anyone is interested in these just email me or go to your local pharmacy and ask if they have a product called 'an apple.' I've seen it also sold in produce stores.

'fruits and vegetables are diet pills'

Some Antibiotics May Cause Injuries

If your sick you have good reasons to rest up and heal. Some antibiotics can cause musculoskeletal injuries. Here's some guidelines:
Training routines should be reduced in intensity and volume once antibiotics are started. A graduated return to full activity should be implemented so long as you remain asymptomatic after the antibiotic course is finished.
All athletic activity should be stopped if any adverse reactions are experienced.
You should monitor yourself for 1 month after completion of antibiotics.

Barefoot African Running

Barefoot African Running

I tried this style of running but with shoes because it lessens impact on the body's joints. In fact theres almost no impact. Our bodies only uses 7% more energy standing than sitting. But the impact force from running can be many times our body weight. The body's natural efficiency can be translated to running when we do it the right way.

This is antidotal but here's what I personally found:
-no knee pain! Usually every time I run afterwards I suffer from painful knees for about one day. After changing my style, no knee pain at all. But I did get a better calf workout.
-no exhaustion! I ran two days in a row and participated in two high intensity classes. I experienced no exhaustion on my second day. I could have doubled my time.

BAR Running styles, (different from bar hopping) emphasizes landing on the ball of the foot or center forward area.

Foods That Love You Back

You guys know I recommend staying away from simple refined carbohydrates, chemical fats and artificial sugars. So here's a list of foods you can buy that's clean and good for you.

-Simply Lemonade and Simply Orange Juice. Made from real sugar.
-Milos Sweet Tea. Simple w/few ingredients.
-100% Whole Wheat Sandwich Rounds. 100 calories and fiber rich.
-Organic Peanut Butter. An organic must buy. Most PBs sneak in bad fats.
-Liquid Egg Whites. Clean protein with a very high muscle uptake.
-Horizon Organic Milk. Same uptake as egg whites. Lower fat is better.
-Oscar Meyers Carving Board Deli meats. Not processed.
-Heinz Organic Ketchup. No high fructose corn syrup.
-Glory Canned Spinach. Low sodium and quick way to get green leafy. Awesome taste.
-Mexican Coke. Real Sugar. If your trying to get off sodas these don't increase your appetite like other sodas. Also you get fuller faster.
-Cafe Du Monde Coffee. Best tasting coffee in the world. 1/3 the caffeine and has Chicory which is a natural pro-biotic. Pro-biotics help with stubborn belly fat and digestive problems.
-Organic Raw Sugar. Processes in the stomach not the liver like the other zero calorie sweeteners.
-Earth Fare BBQ Sauce. It is very hard to find b sauce w/o high fru.
-Raw Unpasteurized Filtered Honey. Still has all the beneficial nutrients.
-Kashi Crackers. I don't eat them butif your going to eat crackers.
-Whole Wheat Tortillas. Bake your own chips.
-Real Cheese.
-Total Cereal. It a Multi-vitamin in a box. I eat a dry handful. You do it your way.
-The Best Cookies you can find. Cookies aren't supposed to be healthy. Their cookies. If your going to eat dessert, it should be very very good.
The Fresh Market has good cookies by the way.

Of course water, lean meats, fruits and veggies beats all if these.

Fast Food:
-Wendy's has healthier options. Like grilled real meat chicken. Whole wheat buns. Meaningful side salads.
Chick fila. Whole wheat and grilled options.
Arby's is trying hard w/salad options.
Jasons Deli. Awesome. They care.
-Subway is a joke. Breads have High Fructose Corn Syrup. Mostly processed meats.
Panera Bread. Strong placebo effect for people who think their eating healthy. Including me.

Best Wsys to Prepare Foods

1. Raw is best for most fruits and vegetables. There always exceptions
2. Steamed.
3. Baked
4. Grilled
5. Boiled
6. Fried yes can be a healthy prep method. Ie eggs.

How Old is Too Old

Regular exercise has strong associations with reducing effects of memory relates diseases.

One elderly South African Golfer does 1000 sit ups daily.

One Doctor a Emory University said if exercise was a pill it would be the most prescribed medicine in the world.

6 Meal Plan

You should take a minute and create a meal plan.
-you need a total of six different meals
-2 breakfast, 2 lunches, 2 dinners & 2 snacks

Please make it realistic and remember no R.A.P. foods. You don't always have to eat these foods but always follow the principles.

Breakfast (small)
where? home/restaurant
-protein source_______
-whole grain________
-fruits_____
-vegetables_______

SNACK (fruit or veggie)______

Lunch
where? home/restaurant
-protein source_______
-whole grain________
-fruits_____
-vegetables_______

SNACK (fruit or veggie)______

Dinner (small)
where? home/restaurant
-protein source_______
-whole grain________
-fruits_____
-vegetables_______

Eat this way 5 days a week. Ideally you want more fruits & veggies than any thing else.

Breakfast (small)
where? home/restaurant
-protein source_______
-whole grain________
-fruits_____
-vegetables_______

SNACK (fruit or veggie)______

Lunch
where? home/restaurant
-protein source_______
-whole grain________
-fruits_____
-vegetables_______

SNACK (fruit or veggie)______

Dinner (small)
where? home/restaurant
-protein source_______
-whole grain________
-fruits_____
-vegetables_______

If you eat out, choose real whole lean meats, whole grains, and add every vegetable possible. Avoid if possible fried, & breaded foods. All the restaurants have 1 to 2 good choices. Spend the money and get the good stuff.

Again Weight Watchers Awake

I'm resending this email for the newbies.

Date: Tuesday, November 30, 2010

This week Weight Watchers changed it's point system to emphasize
quality calories over quantity of calories.
Fruits ands Vegetable are now zero points. Now you can have unlimited
quantities of these. Proteins and fibers have lower point values while
fats have higher point value.

-points control not only quantity but quality now. It's very close to
the Cup & Saucer Diet now. Are they reading my blog?

This is an example why calories aren't the whole picture.
-Zero calorie artificial sweeteners can actually increase appetite!
-Refined calories are superglue for fat since they provide no insulin reducing agents like nutrients or fiber.
-High glycemic calories speeds fat storage.
-and timing of calories influence metabolic use or storage.

Now if only they would quit marketing refined & artificial and processed foods!

Weight Watchers Changes

Date: Tuesday, November 30, 2010

This week Weight Watchers changed it's point system to emphasize
quality calories over quantity of calories.
Fruits ands Vegetable are now zero points. Now you can have unlimited
quantities of these. Proteins and fibers have lower point values while
fats have higher point value.

-points control not only quantity but quality now. It's very close to
the Cup & Saucer Diet now. Are they reading my blog?

Coffee May Reduce Incidence of Stroke in Women

I recently received a continuing education study that mentioned that drinking coffee may increase insulin sensitivity, thus benefiting women in that it lowered incidence of stroke.
This is mainly circumstantial and supportive evidence and more research needs to be done.

March 15, 2011 — Drinking 1 to 5 cups of coffee a day was associated with a 22% to 25% lower risk for stroke in a large group of Swedish women followed up for an average of about 10 years, according to research released today.

The take away for fitness enthusiast is:
-increased insulin sensitivity is a major benefit for weight loss. Fat storage is reduced and energy is increased. Insulin sensitivity has a direct and positive effect on metabolism.
-the heart is an endurance muscle. Benefits to the heart affects overall O2 use and nutrient uptake.

Simply put coffee has another positive in it's corner! But remember too much of anything can be detrimental.


The study was supported by the Swedish Council for Working Life and Social Research and the Swedish Research Council for Infrastructure.

Foods To Buy Organic

The Dirty Dozen (in order from most pesticide-ridden):
1. Peach
2. Apple
3. Bell pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (imported)
11. Carrot
12. Pear
The Clean 15 (in order from least pesticide-ridden)
1. Onion
2. Avocado
3. Sweet corn
4. Pineapple
5. Mango
6. Asparagus
7. Sweet peas
8. Kiwi
9. Cabbage
10. Eggplant
11. Papaya
12. Watermelon
13. Broccoli
14. Tomato
15. Sweet potato

http://blogs.creativeloafing.com/dailyloaf/2009/05/06/buying-organic-produce/

Photo Shoot Diet

If your not sedentary and you already weight train and you only need to lose a little belly fat fast. This may help you get picture ready. This is not a permanent plan and should not be done more than a month. For larger clients I would recommend 2 days of weight training also. Also they may not need to be as aggressive.

-First increase your vegetables. This will add nutrients and calories without adding fat.
-Increase your fiber. This will keep you full longer and reduce sugar in the blood which will prevent fat storage.
-Increase your cardio by 3-5 hours weekly. You will burn more calories and aerobic leg movements is the best ab workout for reducing belly fat.

-decrease animal products meat, dairy, fats, oils. These are rich in fatty acids which help in making blood fat and fat storage.
-decrease alcohol. Alcohol is the fastest way to store fat. Consider it liquid fat.
-decrease overall calories. Use the cup&saucer. Eat your main meal at lunch. Make snacks veggies or fruit.
-decrease or cut sugars. Sugar spikes insulin which leads to fat storage. This includes artificial sweeteners.

Always stay away from R.A.P. Refined, artificial, and processed. If it's in a box, plastic, can, or frozen leave it that way.

Lastly try to drink enough water to get you urine the color of light lemonade.

Fast weight loss is not the best strategy for long lasting results. So if your a model, or have a special event coming here's your action plan. Remember 2 weeks is long enough for most people and no more than a month is still within reason.

The Emperor Gets a Mirror

The Big Breakfast Lobby & Most important meal people are beginning to see their naked.

New study suggest that eating a big breakfast just adds calories, does not contribute to weightless or increased metabolism.

Two words: Cup, Saucer

Baby Back Ribs, Not For Babies

Some items that have baby in the title, (baby carrots, baby corn), are not for and can actually be harmful to babies.
Most of the equiptment you see in a gym is designed for building mass & strength not fat loss or lean muscle. Contrary to most peoples goals.

Also Trainers consistently try to build bigger, better, stronger. It's like the hair stylist that gives you her or his own hair cut.

For lean muscle and weight loss increase the frequency of exercise, increase repetitions, and vary your type. You may well need to lower your weight.

Appetite is a Unicorn

Myth: 'water will curb your appetite'
This is tricky because appetite and hunger is different. Water can expand your stomach. It also can speed nutrient delivery to the bloodstream which curbs hunger.

But a person who ate a big meal can still have an appetite. It can be a mental thing also a learned behavior. 'We always eat this at this time.' Smell can also trigger it. So can nutritional deficiencies. In fact appetite is so complicated it would be hard for anyone to say they have full knowledge of it.

*Different foods have Satiety Levels or satisfaction levels. Some sites have a satiety index you can download.

Here's the big question though. Do you really have an appetite? Don't answer so quickly. When thirst sets in your already close to dehydration. Sometimes the thing you need the most when you have an 'appetite' is water.

So here's the proven research:
-drink water first
-go for the good stuff next. Fresh, lean, clean, or green food in a small amount.
-wait 15-30 mins.
-give in to the craving, just a little.

Also don't sweat it, our appetite keeps us alive. It's how we know were alive.

Start a Fire

Ever try to start a fire with a large block of wood? You need an accelerant or kindling right? Trying to start your metabolism moving with a large meal is insane!
-Start your fire with water. In the body water helps everything move and work. Water is a metabolic accelerant.
-Next a small amount of fuel to get things hot. 300 calories or less then wait two to three hours before eating again.
-Later at lunch put some wood on the fire. Get hot, get warm!

What to eat? (AM)
-1 Egg white on whole wheat toast
-or a banana and apple
-2/3 cup of whole grain cereal
-yogurt w/fruit
-apple with peanut butter
-1 egg & veggie omelet w/salsa
(spinach, mushroom, tomato, etc)
-energy bar (clean, low cal, low sugar)
-2 oatmeal cookies (not daily)

Fiber, Fruit, Fish & Fat

Sounds like a Dr. Suess book right? Well if it was, it would be about a fat cat that lowered his stats.
Increasing fiber, fruit, and fish oil can have a profound effect on heart health and fat retention. Of course if we increase one area we should balance it with a decrease of fatty oils and fatty meats.

Diet Drinks and Weight Gain?

This is from WebMD. For full disclosure, they find this study inconclusive. Other studies found similar results. But you be the judge. --Matlock

Another study often cited in the news stories and blog postings followed people in San Antonio, Texas and showed that those who drank more diet sodas gained more weight over time.

Researchers analyzed data from the San Antonio Heart Study, which followed more than 5,000 adults for between seven and eight years.

Although people who drank both sugar-sweetened and diet sodas gained weight, diet soda drinkers were more likely to become obese. And the more diet sodas the participants drank the greater their weight gain.

The Framingham analysis included 9,000 middle-aged men and women followed for four years. Researchers found that compared to people who didn’t drink sodas at all, those who drank both sugar-sweetened and diet soda were more likely to develop metabolic syndrome -- a cluster of symptoms often linked to obesity that increase risk for heart disease and diabetes.

Because both of these studies were observational, it is impossible to say if the diet sodas played a direct role in the weight gain.

It may be that people switch to diet soda when they begin gaining weight without addressing other aspects of their diet that are causing the weight gain.


My comments: Our bodies well know how to deal with Carbs, protein, fats, vitamins, minerals & water. Sugar is a (CHO) carbohydrate.
Chemical substances in food have to be filtered, dispose of or assimilated.
Can you feel satiety, or get a feeling of fullness from chemicals as you do when you eat natural food?

Experts do not have a monopoly on common sense.

Sweat the Big Things

We can't do it all. So our focus has to be on the most important lifestyle regimens for health and exercise. Make it a goal to focus on one or all four.

Principle (F. I. T. T)
-FREQUENCY how often do you keep your diet & exercise protocols?
-INTENSITY effort is usually a direct link to results.
-TIMING 30 minutes each day for fitness. Every 3 hours try small healthy foods with water.
-TYPE building strength, endurance, or lean mass calls for different protocols. Heart health, weight loss/gain, strength or immune support requires a variety of dietary approaches.

Of all these FREQUENCY is the most important. With good habits the others tend to fall in place.

On Diets

Don't waste time w/fad diets or in the gym doing unproductive & unsafe routines.

On diets;

-Diets should be easy to remember & follow.

-Diets should be inexpensive or free

-You should see results every two weeks. (inches, energy, appetite or lbs)

-Also they should allow for foods you actually like to eat.
(changes you can live with)

-They should include recommended daily allowances whole grains + vegetables.

-skipping meals is not a long term beneficial strategy

-Lastly you should have a dated goal.

One Week Vegetarian for the Dolphins

I usually refrain from meat at breakfast and most dinners. Still a full vegetarian diets have lots of benefits:

-you can eat a lot of food! As long as it's not processed, fruits and veggies are low calorie and high in water. They make you feel full with less.

-their Multi-Vitamins with flavor. There are substrates in natural foods that science has no idea how they work or how they benefit us. Among these are phytochemicals and phytonutrients.

-you claim the high moral ground. Cows and chickens smile as you walk by. And every time you order a salad somewhere deep in the ocean a dolphin smiles.

-vegetables are cheap. This leaves more money for the new wardrobe you'll need.

So I like many of us I also need to increase my whole grains and vegetables. Really to change our numbers we need about a month of healthy eating. Going without meat for a while does help us become aware to the other options out there.

The take away is we need more than twice as many carbs as protein. And animals protein also carries with it lots of fat. Vegetable Proteins have fiber and very little fat. (caution: supplement with B12, Iron, Vitamin C and D to be safe)
There's a lot of sad unhealthy vegetarians also, their eating highly processed and generic chemical foods. Vegetarian doesn't equal healthy.

If your going to try this remember, you have to eat a lot. A 150lb person need to eat 200 cups of field greens daily to meet their minimum daily caloric requirement. That's about 20 baskets!

Because your a good person

What's the reward for doing good? The opportunity and ability to do more good.
Exercising and eating well if only done in self interest is not the most beneficial way to motivate yourself or anyone else. In fact answer this question, why are you too busy to exercise anyway?
Likely you fill your day in doing things for others. Your a Giver, a busy one at that. And in all your generosity you cannot afford any down time.
The truth is that we all are Givers in varying degrees.
So what is your best gift? Yourself. Yes you want to give the best 'You' that you can give. A shower, perfume, shined shoes, and brushed hair is all you preparing you to give the best of yourself that you can muster today.
Exercise and healthy eating is the same. It's helping you to continue to have the oppurtunities and abilities to give' the best possible you for a long time. You are your best gift!

Running Steps

Step rate increases results in less injury to joints according to a study in Sports Medicine from Wisconsin. 3 steps per second or nearly 200 per minute seems optimal.

Two ways to achieve this:
-run faster or take smaller strides

This seems logical since less weight rest in the joints with increased steps. Forward momentum reduces downward pressure.

2008 Sports Med Research Published

Journal of Strength and Conditioning Research 2008 (vol2#5) revealed that integrated exercises produces better results in all fitness parameters.

What does this mean you say? Well the guys lifting massive weights in the gym and the treadmill, jump rope, high rep people should meet.

Basically progressive increases in weight, high repetition and cardio is the perfect marriage.

Breakfast Not Your Most Important Meal

Eat a big breakfast. Get your Metabolism going. Be less hungry throughout the day. (Bogus!)

The idea is that you will eat in the form of a right triangle. Biggest meal to smallest. Is that really how anyone eats? Is it how you eat? No!

Most people eat in a straight line averaging 800-1500 calories each meal. (including beverages)

You've heard of the Food Pyramid & My Pyramid eating. Their made to make eating simple, but I doubt anyone really remembers their contents except nutritionist. Here's an easier one.

Pyramid Eating.
-Breakfast small. You only need enough fuel to get you to lunch. Too much is extra weight. Unless your a lumberjack using hand tools you only need a few calories at this time.

-Lunch top the Pyramid. Here is your most active part of the day, fuel it. You have 4-6 hours to dinner. Eat now and smaller later. The best points here is that you usually have better self control at this time. Also lunch menus are cheaper! If you take your lunch with you usually make better choices.

-Dinner at the bottom: Your next job is sleep. Here you don't need a lot of energy. In fact you don't want a lot of food or energy if you ate well at lunch. Try to eat 3-4 hours before bed.

Ideally you will snack after breakfast and lunch. This way of eating gives you fuel when you need it not when you don't.

Breakfast Not Your Most Important Meal

Eat a big breakfast. Get your Metabolism going. Be less hungry throughout the day. (Bogus!)

The idea is that you will eat in the form of a right triangle. Biggest meal to smallest. Is that really how anyone eats? Is it how you eat? No!

Most people eat in a straight line averaging 800-1500 calories each meal. (including beverages)

You've heard of the Food Pyramid & My Pyramid eating. Their made to make eating simple, but I doubt anyone really remembers their contents except nutritionist. Here's an easier one.

Pyramid Eating.
-Breakfast small. You only need enough fuel to get you to lunch. Too much is extra weight. Unless your a lumberjack using hand tools you only need a few calories at this time.

-Lunch top the Pyramid. Here is your most active part of the day, fuel it. You have 4-6 hours to dinner. Eat now and smaller later. The best points here is that you usually have better self control at this time. Also lunch menus are cheaper! If you take your lunch with you usually make better choices.

-Dinner at the bottom: Your next job is sleep. Here you don't need a lot of energy. In fact you don't want a lot of food or energy if you ate well at lunch. Try to eat 3-4 hours before bed.

Ideally you will snack after breakfast and lunch. This way of eating gives you fuel when you need it not when you don't.

Breakfast not Your Most Important Meal

Eat a big breakfast. Get your Metabolism going. Be less hungry throughout the day. (Bogus!)

The idea is that you will eat in the form of a right triangle. Biggest meal to smallest. Is that really how anyone eats? Is it how you eat? No!

Most people eat in a straight line averaging 800-1500 calories each meal. (including beverages)

You've heard of the Food Pyramid & My Pyramid eating. Their made to make eating simple, but I doubt anyone really remembers their contents except nutritionist. Here's an easier one.

Pyramid Eating.
-Breakfast small. You only need enough fuel to get you to lunch. Too much is extra weight. Unless your a lumberjack using hand tools you only need a few calories at this time.

-Lunch top the Pyramid. Here is your most active part of the day, fuel it. You have 4-6 hours to dinner. Eat now and smaller later. The best points here is that you usually have better self control at this time. Also lunch menus are cheaper! If you take your lunch you usually make better choices.

-Dinner at the bottom: next job is sleep. Here you don't need a lot if energy. In fact you don't want a lot of food or energy if you ate well at lunch. Try to eat 4 hours before bed.

Ideally you will snack after breakfast and lunch. This way of eating gives you fuel when you need it not when you don't.

Internist Myths

One of the news stations had an Internist debunking diet myths. The segment looked like it was filmed nationally.

Internist are excellent doctors but their not Dietitians or Nutritionist. Doctor doesn't mean diet guru it means doctor. The nature of the work is more reactive than proactive.
Here's the rub:
-Myth, 'calories consumed at night are worse than at other times of day.'
This is misleading. It would fit better under truth. Here's why.

-Metabolic Economics. All body functions slow at night. If you go to bed with a calorie deficit your body will breakdown muscle and fat to fill the glycogen stores in the liver and muscles.
Going to bed with a calorie surplus after energy stores are full will lead to fat storage.
During the day glycogen stores are constantly being depleted and replaced. Energy is being used and metabolic rates are higher.
It takes about 4 hours to refill energy stores. Within 1 hour food is being converted to energy.
This is why bodybuilders eat within an hour after exercise. During sleep there's less conversion and more storage.
Nutritionist call this Carb Timing. Athletes are not to eat a big meal within an hour of activity. There's no time to convert and they just become sluggish.

The same calories can be stored and used very differently based on timing.

Like an airplane just carry enough fuel till your next destination.

Self Test: Eat a big meal and go to bed. Wake up hungry. Where did the food go? Eat a very small portion before bed. No hunger in the morning? Where did the body get the energy?

You likely need MORE salt.

How do you know if your not getting enough salt?
If your eating fresh, clean, lean, and green you could be at risk for a salt deficiency.
In the 80's the increase in Chronic Fatigue was mainly due to people cutting too much salt from their diet.

-add salt to your water if your experiencing muscle twitches during exercise.
-add salt to your water if you lose more than a pound of sweat during exercise.

Most Americans get too much salt. But if your reading this blog, your likely not like most Americans. Your likely a defined hunk of fat free mass. You may need a little salt for all that beef.

You likely need MORE salt.

How do you know if your not getting enough salt?
If your eating fresh, clean, lean, and green you could be at risk for a salt deficiency.
In the 80's the increase in Chronic Fatigue was mainly due to people cutting too much salt from their diet.

-add salt to your water if your experiencing muscle twitches during exercise.
-add salt to your water if you lose more than a pound of sweat during exercise.

Most Americans get too much salt. But if your reading this blog, your likely not like most Americans. Your likely a defined hunk of fat free mass. You may need a little salt for all that beef.

Health Lab or Crack House?

Make your own Diet Pills

I'm not suggesting you turn your kitchen into a crack house or meth lab. But some of the more popular diet pills on the market can be replaced by natural and common food vitamins or substrates.

B12 -popular doctors weight loss shots are nothing more than vitamin B12. This increases your energy so your able to do more and burn more calories as a result.

Fiber -one weight loss pill says it helps cut the calories in the food you eat. So does fiber! It prevents insulin spikes so excess blood sugar isn't converted to fat. Plus it gives a feeling of satiety. Yes it makes you feel full.

Caffeine -if a pill says it speeds your metabolism likely the first ingredient is caffeine. Many of the other ingredients are likely without scientific merit as of yet.

Ketones -HGC is all the rave now. Pregnant mothers' bodies use this chemical to breakdown fat. So does ketones. You get them by switching your body from sugar fueled to producing ketones. How?, the exact same way the HGC priest encourage. Severely reduce your caloric intake to a modified fast. As result your body has to use its fat stores for energy. When you switch to fat fueled your not hungry because your body is eating.

The point is that all of these methods work. You can get them the expensive way or the free way.

The benefit of a good diet is that you get all of these naturally.

Health Lab or Crack House?

Make your own Diet Pills

I'm not suggesting you turn your kitchen into a crack house or meth lab. But some of the more popular diet pills on the market can be replaced by natural and common food vitamins or subtrates.

B12 -popular doctors weight loss shots are nothing more than vitamin B12. This increases your energy so your able to do more and burn more calories as a result.

Fiber -one weight loss pill says it helps cut the calories in the food you eat. So does fiber! It prevents insulin spikes so excess blood sugar isn't converted to fat. Plus it gives a feeling of satiety. Yes it makes you feel full.

Caffeine -if a pill says it speeds your metabolism likely the first ingredient is caffeine. Many of the other ingredients are likely without scientific merit as of yet.

Ketones -HGC is all the rave now. Pregnant mothers' bodies use this chemical to breakdown fat. So does ketones. You get them by switching your body from sugar fueled to producing ketones. How?, the exact same way the HGC priest encourage. Severely reduce your caloric intake to a modified fast. As result your body has to use its fat stores for energy. When you switch to fat fueled your not hungry because your body is eating.

The point is that all of these methods work. You can get them the expensive way or the free way.

The benefit of a good diet is that you get all of these naturally.

Scary Medical Terms

I noticed that one way to bore people is to use triglycerides in a sentence.

Triglycerides is a foggy term that says nothing unless your a chemist. If you don't confuse it with riding on a kids toy it scares people. So from here out I'm using 'Blood Fat'.

Evaluate these to sentences:
-Processed foods and artificial sugars increases triglycerides.
-Artificial foods and fake sugar increases Blood Fat.

Same thing. Fake food, fake sugar, real fat!

*some people feel food manufacturers use processed sugars to increase appetite. Why would they do that?

How to Gain Weight

What! You don't need help with this? I know, but here's the problem. The same strategies some will tell you to use to lose weight are the same strategies we use to help athletes gain weight.

1. Eat yogurt
2. Put fruit in the yogurt.
3. Drink milk
4. Drink high fat or chocolate milk
5. Eat multigrain Bagels
6. Use peanut butter on the bagels
7. Eat meal replacement bars or energy bars
8. Don't replace the meals
9. Eat 5-6 meals daily
10. Use butter & olive oil in food preparation.

I've meet many obese people who've told me, 'but I eat healthy'. I believe, I believe, I believe.

How to Gain Weight

What! You don't need help with this? I know, but here's the problem. The same strategies some will tell you to use to lose weight are the same strategies we use to help athletes gain weight.

1. Eat yogurt
2. Put fruit in the yogurt.
3. Drink milk
4. Drink high fat or chocolate milk
5. Eat multigrain Bagels
6. Use peanut butter on the bagels
7. Eat meal replacement bars or energy bars
8. Don't replace the meals
9. Eat 5-6 meals daily
10. Use butter & olive oil in food preparation.

I've meet many obese people who've told me, 'but I eat healthy'. I believe, I believe, I believe.

Eat with Your Hands

Serving Sizes gets a Hand. Here's an easy way to remember daily serving sizes. (some nutritionist recommend more carbs and less fruits and veggies. I don't.)

Learn to eat with you hands. Here's how.

Make a fist
-this is the serving size for your rice, pasta, or potatoes
Open your Hand
-your here is the size for your meats
Two finger tips
-serving size for cheese
Again Make a fist
-inside is your sauces, butters, creams
Make two Fist
-these are your fruits and veggies
Cup one hand
-here's your dessert. (not required) you can trade this cupped hand for wine, beer, etc.

Dietary & Nutritional can be easily met, with help.

University Egg Men

A University of Connecticut study compared men who ate a bagel and yogurt to men who consumed one egg with toast for breakfast.

Same caloric content but the protein rich egg actually reduced feelings of hunger throughout the day. Also the Egg Men felt more energetic.
-Health Monitor 6/10

Skinny Elephants

Ever seen the pictures of skinny African Elephants? Yes They exist.

Elephants and Hippos are vegetarians. Food breaksdown in their systems the same as ours. But most are big and fatty. Mainly for two reasons, genetics and portions.

So what account for the skinny elephants? In some areas there isn't enough food. Their portions are reduced.

Being vegetarian doesn't mean being small. But it still can be a healthy lifestyle if done correctly.

Portions, portions, portions

Forgotten Wonderful Diet Food

We all want to increase our protein, speed our metabolism and strengthen our bones. Some bodybuilders take straight amino acids hoping to improve protein uptake(false). Others want low calorie treats.

What forgotten diet food really does all this, plus strengthens nails and hair?

Jello! Remember.

Caution: artificial colors, and sugar.
Regular jello is made from real sugar.

Sweet Agave Bubble, Pop!

Some have substituted sugar with sweet agave nectar. Ounce per ounce it's the same caloric and glycemic value as sugar. But it's more expensive!

If you've ever been in the fields of Hawaii or the Lomas of the Dominican Republic you've seen or even bitten pure sugar cane. It grows naturally. It's a sweet stick.

Fear chemical sweeteners. And beware of 'made from', or 'zero calorie' sweeteners. Celery and lettuce isn't zero calorie. Zero calorie means water or not food.