Changing what you drink just may be the magic weight loss bullet you've been looking for.
David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They've even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.
What most people don't know is that it's a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you're sipping on.
Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.
Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)
- 1,498 calories / 44g fat / 214g sugar
Drink This Instead: Smoothie King High Protein Banana (20oz)
- 322 calories / 9g fat / 23g sugar
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.
SoBe Green Tea (20oz)
- 240 calories / 0g fat / 61g sugar
Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)
- 74 calories / 0g fat / 18g sugar
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.
Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream
- 660 calories / 22g fat / 95g sugar
Drink This Instead: Starbucks Venti Caramel Cappuccino
- 170 calories / 6g fat / 18g sugar
There's no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.
Worst beverage: Naked Protein Juice Smoothie (15.2oz)
- 418 calories / 4g fat / 53g sugar
Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)
- 180 calories / 5g fat / 27g sugar
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it's called a beer belly for good reason, since many alcoholic beverages are loaded with calories.
Worst beverage: Red Lobster Traditional Lobsterita
- 890 calories / 183g carbohydrates
Drink This Instead: Red Lobster Classic Martini with Gin
- 140 calories / 0g carbohydrates
Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It's easy to see how these calories quickly add up into unwanted pounds.
Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.
Remember that small changes to your lifestyle over time will make the difference.
I'm always available to help - call or reply to this email to set up your free consultation.
Physical fitness is one of the best things cancer patients can do for their health. The benefits of regular exercise are well documented. In fact, exercise benefits are many and varied, from improved heart health to better sleep.
Cancer patients typically lose muscle during cancer therapy and extended bed rest, so exercise is important for maintaining muscle health. Physical activity also boosts the immune system to fight infections and illness better. Research has shown that patients who exercise consistently are better able to fight fatigue, nausea, and other treatment side effects. Some studies even suggest that exercise can speed healing and prevent relapse.
Physical fitness should be at a top priority before, during, and after cancer. Unfortunately, exercise often gets lost in a patient’s list of things to do. The tiredness and sick feelings associated with cancer make exercise hard for many patients. For some, like those with mesothelioma cancer and other lung diseases, exercise can seem impossible.
The good news is that exercise is possible, safe and even recommended for most patients. Gone are the days when doctors told cancer patients to limit their physical activities. These days, regular exercise-- even if it means stretching in bed or walking down the hall-- is just what the doctor ordered.
Most cancer patients can do some form of exercise during and after treatment and the benefits far outweigh the tiredness and discomfort that may occur. In fact, exercise actually boosts energy, reduces fatigue, and helps patients feel better. As long as physical movement does not cause a rapid heart rate, breathing problems, or additional pain, it is generally safe to perform.
Of course, patients should first talk to their cancer doctor about incorporating exercise into their weekly routines. Only doctor-approved activities will do. Many patients choose to work with a fitness professional to develop an appropriate fitness regimen. This is helpful for many because cancer experiences vary from one patient to another and many factors are considered in a fitness program. Age, cancer type, stage, treatment, general health and preference all play a role in the process.
For patients cancer, light exercise improves not only patient health but also quality of life. At a time when chaos and uncertainty often rule the day, exercise gives patients a sense of control. It is something positive they can do for their bodies and their health.
The American Cancer Society recommends 150 minutes of exercise each week. Patients do best when they break this into short segments of activity spread throughout the week. In addition, most fitness programs stress the importance of three exercise components: stretching, strength training and aerobic activity. Together, these elements of exercise provide the best health benefits and richest quality of life for people living with cancer.
There's nothing better than a warm bowl of soup on a chilly fall day. This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium.
Here's what you need...
- 1 cup dried pinto beans
- 1 large yellow onion
- 1 Tablespoon olive oil
- 4 cloves garlic, minced
- 4 cups filtered water
- 2 bouillon cubes
- dash of freshly ground sea salt
- dash of freshly ground pepper
- 2 bay leaves
- 2 teaspoons dried rosemary, crushed between your fingers
- 5 large carrots, diced
- 2 bunches kale, chopped
- Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.
- In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
- Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.
- Remove the bay leaves, add more salt and pepper if needed.
Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.
Lots of people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix.
So what do fit people do in their "healthy lifestyle"? Take a peek with the following 7 Habits of Highly Fit People:
Habit #1: They Don't Buy Junk
Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don't buy any. Even buying junk food for your kids or spouse is not advised since 1) you'll likely eat some of it eventually, and 2) your loved ones shouldn't be eating that junk either. It's called junk for a reason.
Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.
Habit #2: They Have Priorities
Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I've found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.
Treat exercise time with the same importance that you would a business meeting or trip to the dentist.
Habit #3: They Stop When Full
Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?
The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn't empty.
Habit #4: They Push Themselves
Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you're cheating your body out of great results when you don't push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.
Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.
Habit #5: They Don't Eat and Watch
Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you'll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?
Eat before or after your entertainment and pay attention to what and how much goes into your mouth.
Habit #6: They Drink Water
Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.
Habit #7: They Are Supported
Fit people don't leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.
Want instant support? Call or email me today to get started on your own customized fitness plan.
I hope that these habits have inspired you to make a change for the fitter in your own life.
If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.
If none, or very few, of these habits describe your lifestyle, then I've got good news – you now have 7 effective new habits to start that will get you some awesome results. Don't try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.
As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.
At 77, Joyce McLeod follows her mantra, "You're never too old to improve your health."
The septuagenarian had just finished her 45-minute workout at Ahwatukee's the Body Firm, her third of the week.
Clad in yoga shorts, T-shirt "and really good shoes," the Ahwatukee resident completed three sets of 15 curls using 8-pound dumbbells, systematically worked her way through other free-weight routines -- often hoisting 10-pound weights -- completed sprint intervals on a treadmill set at a 6-degree incline, and still offered a large smile.
McLeod said she hasn't always had this energy or muscle mass.
"I was overweight and had type 2 diabetes. I realized I needed help to get healthier, but I didn't want to go to a regular gym with all those young people doing their thing. I knew I wouldn't fit in," said McLeod, who celebrated her birthday Monday.
She chose Ahwatukee's the Body Firm, selecting Judy Hacker as her trainer.
"I'd been going through the motions at the gym, but Judy started pushing me. I felt safe with her because she's an R.N.," said McLeod, also a registered nurse. "She has a way of making me do things; she says 'you can try' and nine times out of 10, I can do it."
McLeod's commitment to her exercise regimen, along with an improved diet, helped her drop 55 pounds.
"I had a terrible diet," she admitted. "I stopped eating ice cream, pasta, pizza, and started eating more fruit and veggies."
Like her daughter, Trisha Bonnell of Ahwatukee -- who works out alongside her mother, weight wasn't an issue until midlife.
"I never in my life had a weight problem until my 40s. Then, I quit smoking 15 years ago, and it just sort of crept up," McLeod said.
"I don't think she realized what she was putting in her body," said Bonnell, a former surgical nurse and single mother of triplet daughters who attend Desert Vista High School. "I'd never been a heavy either, but it's easy to get sidetracked. Now, I've lost 35 pounds."
McLeod said her improved diet and thrice-weekly workouts also affected her battle with type 2 diabetes.
"Two months ago, I visited with my endocrinologist and she took me off my medication. She'd cut the meds in half about six months ago. I'm more delighted about my blood sugar being normal than I am about the weight loss."
But it's the weight loss that's most apparent to others.
"A lot of people I haven't seen for a while say to me 'you're amazing,, 'you look fabulous.' There is a sense of accomplishment in that," she said. "I really look forward to going to the gym now. Of course, I find it's a lot easier to move a body that's nearly 60 pounds lighter."
Hacker voices pride in McLeod's progress this past year.
"It's phenomenal what Joyce has accomplished," she said. "She's such an inspiration, not only to older people, but our younger clients, too. I hope I'm doing what she does when I'm her age."
McLeod's daughter concurs.
"I think she's just amazing, and she's a totally different person. She doesn't act like she's 77."
McLeod said she hopes her story encourages other seniors to get back in the game.
"I want people like me to know they're not too old, and it's never too late to improve your health. I'm pleased with myself, and that's another good feeling."
These fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone – use any fruit that is fresh and colorful.
Yield: 10 servings
Here's what you need...
- 10 wooden skewers
- 10 strawberries
- 10 bite-sized watermelon pieces
- 10 bite-sized cantaloupe pieces
- 10 bite-sized mango pieces
- 10 bite-sized pineapple pieces
- 10 bite-sized kiwi pieces
- 10 blueberries
- 10 blackberries
- Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.
- Place skewers on a platter and serve.
Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.
This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving
Here's what you need...
- 1 cup black lentils, cooked
- 1 medium mango, cut into 1 inch cubes
- 1 medium tomato, chopped
- 6 medium strawberries, chopped
- 1 tablespoon red onion, finely chopped
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
- Add balsamic vinegar to the lentils and fruit, mix until well combined.
Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.
Would you survive longer on a diet of just water OR on a diet of water and refined sugar?
The answer: You would survive longer on just water.
Sound impossible? Just ask the five sailors who were ship wrecked in 1793.
The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation.
The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died.
Magendie proved that as a steady diet, refined sugar is worse than nothing.
How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient.
It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you're left with are empty, naked calories.
The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body.
So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.
And it doesn't end there…
- Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
- Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth.
- Sugar weakens your bones - making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
- Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
- Sugar can impair brain functioning (as a result of depleted B-vitamin production).
If you're still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.
The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.
And it's no wonder, since sugar industry is big business. They sneak sugar into any product that they can.
Go through the foods in your home and you'll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy' items like weight loss bars.
Where does this leave you?
You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes.
While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn't. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks.
Use your judgment wisely and limit your sugar consumption - you'll love the benefits of low sugar living.
And while you're at it contact me to start a training program that will turbo-charge your results.
(Oh and if you're ever in a ship wreck with only sugar and water at your disposal - just drink the water!)
Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.
Here's what you need:
- 1 Tablespoon olive oil
- 1/4 cup lemon juice
- 4 cloves garlic, minced
- 1 teaspoon red chili flakes
- 2 Tablespoons cilantro, minced
- dash of salt and pepper
- 4 (6oz) ahi tuna steaks
- In a large re-sealable plastic bag combine the first six ingredients; mix well.
- Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
- Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.
Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein.
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