All Articles / Posts

This page contains a list of all of the articles and posts that have been written on Walking Off Pounds.  They are displayed in reverse order by date with the most recent first.  

Progress report: 20 November 2017

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Zero Sugar Diet: Try number one is a "swing and a miss."   I started Zero Sugar Diet last week, and thus far, I have failed to stick to it.  My downfall has been the candy bowls at work and the work Thanksgiving Party.  I just could not stay away from the dessert bar at…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Cashew, Grape, Collard, Pear Smoothie

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Cashew, Grape, Collard, Pear Smoothie       This recipe is a delicious and filling smoothie recipe.  The pear and grape really compliment each other and cover the collard green flavor.   Cashew, Grape, Collard Smoothie Nutrition: Cashew, Grape, Collard, Pear Smoothie…
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

List of Solutions to Avoid the Travel Binging

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How to avoid overeating while traveling.   T ravel and Dieting:   Traveling can create difficult obstacles to eating a healthy diet.  It may seem like the two are incompatible, and you may feel like just waiting until after the holiday season or your big trip.  The stress…
Categories: Weight Loss
Tags: Dieting, Fast Food, Travel, Weight Loss

Weight Loss Tip: Use Hot Peppers or Hot Sauce as a Condiment

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Substituting hot peppers or hot sauce for condiments can reduce your calorie intake  Most of us would not think a small drizzle of our favorite condiment would much of a difference…
Categories: Weight Loss
Tags: Hot Peppers, Weight Loss, Weight Loss Tip

Alcohol in moderation does not significantly affect body weight.  

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Alcohol in moderation does not significantly increase weight.   I have always been told that alcohol consumption is not conducive to weight loss and can significantly increase weight gain since it is empty calories.  I believe this is true if you fail to moderate your consumption.  The calories…
Categories: Research, Weight Loss
Tags: Alcohol, Research, Weight Gain, Weight Loss

Weight Loss Tip: Choose your calories wisely.

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Become aware of your calories. You have heard the saying that a calorie is a calorie.  Not all calories are not created equal.  Sugar is an empty calorie.  You may develop consistent cravings…
Categories: Weight Loss
Tags: Empty Calories, Weight Loss Tip

Research: A Break From Dieting May Help Weight Loss

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Intermittent dieting improves weight loss  For years I have been told that the key to dieting is consistency.  You must start and remain on a diet to be successful with weight loss.  You must use the changes as a means to develop a new lifestyle…
Categories: Research, Weight Loss
Tags: Research, Weight Loss

A New Start: 13 November 2017

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Time to start again.  Two days into the Zero Sugar Diet.   On Saturday, I made the decision to implement the Zero Sugar Diet.  Since I left Texas to go to my mother's funeral, I have been very depressed and have eaten and drank way too much.  I have had alcohol 2-3 times a week and…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

The Zero Sugar Diet: The Sugar Detox Diet

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Zero Sugar Diet Book Review The bottom line up front: The Zero Sugar Diet book is next book the “zero” book series by David Zinczenko.  The author’s goal is to educate others on the benefits of a well-­rounded healthy diet that is high in fiber and low…
Categories: Review, Weight Loss
Tags: Fiber, Sugar, Weight Loss, Zero Sugar Diet

Myth: A juice cleanse will improve your energy level and health.

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Juicing is not as good for you as eating the whole fruits and vegetables. There's nothing wrong with drinking juice or smoothies.  I love to drink them as a quick breakfast when I need to get out the door quicker.  Juice is not as healthy as eating fresh…
Categories: Weight Loss
Tags: Cleanse, Juice, Myth

Weight Loss Tip: Schedule Your Meals and Workouts

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Scheduling your meals workouts in advance can help with weight loss.   I am a busy executive for a major medical center.  My days are full and my schedule often…
Categories: Exercise, Nutrition, Weight Loss
Tags: Meals, Weight Loss Tip, Workout

Research: Portion Control Can Help Weight Loss

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Can portion control lead to weight loss? Absolutely.   For as long as I can remember, everyone has told me that portion control is key to weight loss.  It started with my grandmother and her common sense approach to just about everything.  When it came to weight control,…
Categories: Nutrition, Research, Weight Loss
Tags: Portion Control, Research, Weight Loss

Weight Loss Tip: Measure Everything

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Measuring is key to portion control.   Measuring is one measure to control your portion size, but no, you do not have to weigh and measure your food if you are trying to lose weight.  Personally, I do…
Categories: Weight Loss
Tags: Measure, Portion Control, Weight Loss Tip

Research: Sitting Increases Mortality

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The longer you sit, the higher your risk of death from all causes.   Excessive sedentary time is exceptionally common in Western societies, and the United States is probably one of the worst.  We have long known that a sedentary lifestyle is bad for your waistline…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research

Motivation Tip: Watch you Attitude

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Attitude is the difference between succeeding and trying.   We all start with a weight loss attempt and a plan to succeed but even the word considers we might fail.  We are not attempting to lose weight.  Rather, we will lose weight.  We will meet our goal.…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Recipe: Pumpkin Spice Matcha Smoothie

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Pumpkin Spice Matcha Smoothie This recipe will remind you of the Halloween dessert pumpkin pie, but it is a lot more healthy.   Pumpkin Spice Matcha Smoothie Nutrition:    
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: diabetes is caused by obesity

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Being overweight is not the cause of diabetes. It is a common misconception that diabetes is caused by obesity.  First of all, there are two types of diabetes.  Type 1 is caused by an autoimmune disorder that destroys the cells in the pancreas that produces insulin.  Type 2 diabetes…
Categories: Weight Loss
Tags: Diabetes, Myth, Obesoty

Weight Loss Tip: Pack your lunch not the pounds

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Packing your lunch can help you lose weight.   You have started a new diet and now, you are feeling pretty good about yourself.  You are walking with confidence and have a great outlook on your…
Categories: Weight Loss
Tags: Meal Prepping, Weight Loss Tip

Research: Ginger Promotes satiety and enhance calories burned.

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Ginger supplementation may aid with weight loss.   I review a lot of research on weight loss.  I enjoy looking at the studies, how they are designed, the interpretation of the results, and how I might be able to incorporate them into my daily routine.…
Categories: Research, Weight Loss
Tags: Ginger, Supplement, Weight Loss

Blue Apron Food Delivery Review

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Categories: Nutrition, Review, Weight Loss
Tags: Blue Apron, Food Delivery, Nutrition, Review, Weight Loss

Haloween: The Nutrition Trap

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Ways to avoid overindulgence and what to do with leftover candy. Myth: Halloween is a great time to take a break and eat all you want because a single day does not matter.  Don’t you wish this was true?  I wish the sweet stuff were calorie free…
Categories: Nutrition, Weight Loss
Tags: Halloween, Weight Loss, Weight Loss Tip

Progress report: 30 October 2017

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A missed opportunity for progress with lots of room for improvement. I have had a little lapse in my weight loss and my move to better health.  My mother died, and I went home for the funeral.  That involved eating out more and a lot of depression.  It is very tough losing a family member, and…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Apple, Cucumber, Ginger, Lemon Smoothie

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Ginger is a great antioxidant to fight inflammation.  The addition of the apple, cucumber, spinach, and flax helps adds to create a healthy, nutritious, and unique flavor you will love.   Apple, Cucumber, Ginger, Lemon Smoothie Nutrition:  
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: You Have to Stave Yourself to Lose Weight

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Weight loss need not involve starvation.   I have heard many people say that the key to the weight loss is starving oneself.  The truth is that weight loss and starvation are not the same.  Sure, lowering calorie consumption during weight loss is required to result in weight loss, but lowering it too far will…
Categories: Weight Loss
Tags: Myth, Weight Loss

Weight Loss Tip: Develop a Meal Routine

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Plan your meal schedule and stick to the routine.   I have heard a lot of diet experts speak that should eat before you exercise and yet others express the benefits of eating after you exercise.  Some say…
Categories: Weight Loss
Tags: Weight Loss Tip

Top Ten Habits Can Assist Self-Regulation During Weight Loss

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Ten Habits Assist with Self-Regulation We are all looking for easy ways to assist our endeavor toward weight loss success.  Many simple habits have been shown to assist with weight loss.  Habit-interventions are designed to promote a routine that consists of healthy behaviors.  This routine may also…
Categories: Weight Loss

Weight Loss Tip: Ask for a Doggie Bag

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Divide your portion and ask for the doggie bag before you eat. The key to weight loss is portion control and avoiding mindless eating.  Restaurants often give you 2-3 times the amount…
Categories: Weight Loss

Meal timing associated with higher body fat

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Timing of food intake near sleep cycle is associated with increased body fat Weight gain and obesity have reached alarming levels.  Obesity is a massive epidemic worldwide.  Every year more and more of us are succumbing to the evil grasps of the animal that will eventually contribute…
Categories: Research, Weight Loss

Motivation Tip: Don’t Be a Perfectionist

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The enemy of good is better, and that includes the quest for perfection.   Being a perfectionist is the enemy of a successful diet.  Being a perfectionist is a true weakness.  There is nothing wrong with the quest to be better, but perfection is not…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Recipe: Mango Orange Smoothie

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I love having a smoothie for breakfast.  The smooth fresh flavor of citrus and mango really his the spot.   Mango Orange Smoothie Nutrition:
Categories: Recipe, Weight Loss
Tags: Recipe, Weight Loss

Myth: Organic Food is safer because of a lack of pesticides.

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Organic foods are not any safer.   Most Americans believe that organic foods are healthier than food grown using conventional methods.  The problem is they are 100% incorrect.  The organic food industry is a huge racket, and they have a vested interest in making sure that you buy…
Categories: Nutrition, Research, Weight Loss
Tags: Myth, Organic

Weight Loss Tip: Go Low or Sugar-Free

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Reducing sugar can help with weight loss Sugar is the ultimate in empty calories.  When you begin to reduce your sugar intake, you will likely not only lose weight but also feel better.  There are many…
Categories: Weight Loss
Tags: Weight Loss Tip

Research: More than Half of Americans are Obese

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New research points to over 50% of America suffering from obesity Obesity is a huge problem for America.  I recently took a trip to Walmart, and I saw no fewer than three morbidly obese people riding scooters while they shop.  I see…
Categories: Research, Weight Loss
Tags: Obesity, Research

Weight Loss Tip: Replace the Unhealthy with Healthier Choices

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Tips to maximize weight loss and minimize hunger and malnutrition.   In dieting, it is easy to miss a step or get off track…
Categories: Nutrition, Weight Loss
Tags: Weight Loss Tip

Research: Breakfast and Weight Loss

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Eating Breakfast May Increase Weight Loss Breakfast is the most important meal of the day or is it?  This is one of the most contested questions in the nutrition and weight loss world.  Is breakfast really the most important meal of the day and does…
Categories: Weight Loss
Tags: Breakfast, Research, Weight Loss

Progress report: 16 October 2017

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Limited progress with room for improvement.   I started trying to improve my health over a year ago, and I have made dramatic progress, but there have been bumps in the road to success.  I have had a lot of stress at home and work to contribute to a level of success that is less than…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Banana, Kiwi, Orange Smoothie

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This smoothie will make you think of the islands.  It is delicious and quick.   Banana, Kiwi, Orange Smoothie Nutrition:
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: Natural weight-loss supplements have little to no side-effects

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Bottom line up front:  All supplements have side-effects.   FACT: This is complete malarkey.  Not a single item you take in orally is without side effects.  Take beans for instance.  I would consider beans to be healthy and natural, but they can give you gas.  Everything that you take in orally has side effects and just…
Categories: Weight Loss
Tags: Myth, Supplements, Weight Loss

Weight Loss Tip: Sit at the end of the dinner table.

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People who sit in the middle eat more at parties and gatherings.   So you are at a party or a family dinner at this new restaurant.  Where do you sit at the table?  Wait staff tends to…
Categories: Weight Loss
Tags: Weight Loss Tip

Research: Modest Weight Loss Produced Benefits

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A meager weight loss of 10% or less will create beneficial health effects.   I am asked this question several times a year.  I have always struggled to answer it and usually answer it with another question: "How much weight do you want to lose?"     …
Categories: Research, Weight Loss
Tags: Research, Weight Loss

Weight Loss Tip: Eat With Your Non-dominant Hand

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Eating with your non-dominant hand can reduce how much you eat.   We are all looking for habits that will help you decrease your calorie intake.  I have found one that is…
Categories: Research, Weight Loss
Tags: Research, Weight Loss Tip

Many Commercial Weight Loss Programs Too Good to Be True

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Commercial Weight Loss Programs Fail to Deliver Claimed Results. Weight management is a booming industry.  So, you have decided to lose those pesky little pounds that have been dogging you for years.  There are literally hundreds of options for fat diets, commercial diets, or online programs out…
Categories: Research, Weight Loss
Tags: Commercial Weight Loss, Research, Weight Loss

Motivation Tip: Skip the Guilt

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Guilty feelings can sabotage your weight loss program.   Eating meals is associated with pleasure and enjoyment, but can also create guilt and shame.  We have all had that moment of guilt after eating something you should not or eat more than you intended.…
Categories: Research, Weight Loss
Tags: Motivation Tip, Research, Weight Loss

Raspberry and Strawberry Smoothie

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A simple, nutritious, and filling recipe that will keep you coming back for more.   Raspberry and Strawberry Smoothie Nutrition:
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: Margarine has fewer calories and is healthier than butter.

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Margarine is not lower in calories or healthier than butter.   I really love butter.  If you are like me, you like butter on just about anything but ice cream.  You can add a dab to a potato, toast, pasta, sweet potato or just about anything.…
Categories: Research, Weight Loss
Tags: Butter, Margarine, Myth, Weight Loss

Weight Loss Tip: Get More Sleep

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Get more sleep during the work week.   We all do it.  We go to work during the day, and we spend our evenings trying to do our hobbies and be with our family.  All of…
Categories: Research, Weight Loss
Tags: Insulin Resistance, Obesity, Sleep, Weight Loss Tip

Research: Appetite and Brain Cells

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For the first time, the brain cells that control appetite have been identified.   Research have identified the cells and signal that cause a feeling of satiety or fullness.  So what does this mean?  This finding thing means that we have found the cause of satiety.  Dieting could be revolutionized by these findings…
Categories: Weight Loss

Weight loss tip: Eat More Greens

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Greens are slimming and filling.   Green foods such as lettuce, broccoli, and spinach are low and calories, filling, and slimming.  Green salads are a healthful addition to any diet, as long you do not smother it…
Categories: Weight Loss
Tags: Greens, Salad, Weight Loss Tips

Research: Lemons and Weight Loss

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Lemons may help you lose weight.   Lemons are rich in polyphenols which are naturally occurring antioxidants.  Each citrus fruits have their own polyphenols combination, and the ones in lemons can have significant health benefits.  Who would have thought that a little lemon in water would have a positive benefit in weight loss?…
Categories: Research, Weight Loss
Tags: Lemon, Research, Weight Loss

Motivation Tip: Look in the Mirror

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Look in the mirror because the person looking back is your competition.   Do not get discouraged by the figure that looks back at you, use it as motivation to make a new…
Categories: Weight Loss
Tags: Myth, Weight Loss

Carrot, Orange, Rhubarb, Strawberry Smoothie

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This is a great recipe with a beautiful orange color that is high in protein and fiber.   Carrot, Orange, Rhubarb, Strawberry Smoothie Nutrition: 
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

Progress Report: A good beginning.

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Progress: 30 September 2017 - A great start.   I am 5 days into my new path to better health.  I have made good progress and hoped to avoid any detours or delays.  I have not done…
Categories: Progress Report
Tags: Progress Report, Weight Loss

Weight Loss Tip: Make Your Own Snack Packs

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Create your own snack packs Making your own snack packs is more economical and may reduce grazing.  Grazing the candy bowls or cake cutting ceremonies at work can hurt your chances of weight I…
Categories: Weight Loss
Tags: Snacks, Weight Loss Tip

Artificial sweeteners may stimulate weight gain.  

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Artificial sweeteners increase your risk of weight gain. Artificial sweetener sales are booming market.  Even though sales have decreased in the United States in the past 3-5 years, the market remains a multi-billion dollar industry worldwide.  Nonnutritive sweeteners, such as aspartame, saccharin, sucralose, and stevioside, are widely…
Categories: Research, Weight Loss
Tags: Artificial sweeteners, Research, Weight Loss

Weight loss tip: Buy a Pedometer

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A pedometer can keep you honest in getting up from your desk. A pedometer is just a tool for us to measure our progress on a daily basis step by step.  Pedometers are not perfect, but they do…
Categories: Weight Loss
Tags: Pedometer, Weight Loss Tip

Research: Almonds may help with weight loss

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Almond consumption increase bell fat loss and increase satiety I wrote about the benefits of walnut consumption to assist with weight loss and reduced satiety.  It is amazing that nuts have so many health benefits when consumed in moderation.  I have written on the benefits of peanut butter in "Peanut Butter:…
Categories: Research, Weight Loss
Tags: Belly Fat, Nuts, Research, Satiety, Weight Loss

Progress Report: 25 September 2017

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My path to health: a slight stagnation I started refocusing my efforts after I peaked to 218 pounds on 2 July.  I have lost 8 pounds in 3 months.  To be honest, I have not really tried that hard.  I have about three weeks until the fitness test.  I…
Categories: Progress Report, Weight Loss
Tags: Progress Report

Recipe: Spiced Steak Tacos

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I really love this recipe.  It has the perfect mixture of sweet and spicy.  I adapted this from a Marley Spoon to make it healthier and spicier.  Each taco has almost 15 grams of fiber.     Spiced Steak Tacos Nutrition:
Categories: Recipe, Weight Loss
Tags: Beef, Recipe, Tacos

Myth: Clean Eating is the Key to Weight Loss

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Clean eating will not in itself help with weight loss. Firstly, what is clean eating?  Clean eating means consuming minimally processed foods such as unrefined, whole, unprocessed, wild, pasture-raised, hormone-free - the way nature intended.  On…
Categories: Weight Loss
Tags: Clean Eating, Myth, Weight Loss

Weight Loss Tip: Forget About Regular Diets

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Avoid dieting, eat and exercise better. Dieting conjures up the thoughts of the Spanish Inquisition or torture in a sweat box in Southeast Asia.  Part of me would rather have bamboo shoots under my…
Categories: Weight Loss
Tags: Diet, Weight Loss, Weight Loss Tip

Research: High protein diet may improve metabolic syndrome

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High protein diet results in more weight loss and improved biomarkers for metabolic syndrome. Over the years, I have had many people try to sell me on the advantages of a high protein diet such as the Adkin's diet.  I have not bought into the craze, but I have…
Categories: Research, Weight Loss
Tags: Adkin's Diet, High Protein, Research, Weight Loss

Weight loss tip: Hydrate before you masticate

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Drinking a 16-ounce glass of cold water before every meal may decrease calories eaten As long as I can remember, I have recommended a full glass of water before each meal.  Since your body is…
Categories: Research, Weight Loss
Tags: Hydrate, Water, Weight Loss Tip

Research: Walnut consumption may assist with weight loss.

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Walnuts appear to activate the brain region associated with appetite control I am always amazed at the healthy benefits of nut consumption in moderation.  I wrote about the benefits of peanut butter in "Peanut Butter: Can I eat it and lose weight?" and nuts in general in "Weight Loss Tips: Go…
Categories: Research, Weight Loss
Tags: Appetite, Nuts, Research, Walnuts, Weight Loss

Motivation tip: Focus on one pound at a time

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Focus on small goals.   We have all heard the story of someone in our circle that has lost a massive amount of weight.  We use others stories as motivation, but the fact is that establishing a massive weight loss…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Peanut Butter and Blueberry Smoothie

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This recipe is a delicious and nutritious after school snack that will have you remembering your childhood.   Peanut Butter and Jelly Smoothie Nutrition:
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: Slow Weight Loss is Way to Go

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Gradual weight loss is not better than losing weight quickly. Imagine you are 10-20 pounds lighter.  You no longer had to spend 30 minutes struggling to get into those new jeans that you thought would fit.  Your growing belly or waistline will cease to bulge over your belt.  Your…
Categories: Research, Weight Loss
Tags: Myth, Research, Weight Loss

Weight Loss Tip: Cut out the snacks

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Snack foods might be making you fat. Snacking foods might be the enemy to reducing your waistline.  The problem with snacking is that it often adds calories to your diet that are low calorie.…
Categories: Research, Weight Loss
Tags: Snacks, Weight Loss Tip

Research: Avoid food from commercials.

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Food Commercials Focus on Selling Food and Not on Your Health.   Every commercial we see on TV is directed at the sale of a product. It doesn't matter whether his Weight Watchers or Nutrisystem's, the intent is to sell a product.   There are a lot of fat diets…
Categories: Research, Weight Loss
Tags: Junk Food, Research, Snacks

Weight Loss Tip: Add a little cinnamon to your diet

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A scoop of cinnamon a day will keep the fat away.   There is plenty of research to pack up cinnamon's health benefits.  Studies have shown that including cinnamon in your daily diet can help you balance your blood sugar…
Categories: Weight Loss
Tags: Cinnamon, Weight Loss Tip

Research: Fat and metabolically health vs. lean and metabolically unhealthy.

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Fat but healthy: is it a real thing? I cannot count the number of times that a patient or family member has said that they are fat but healthy.  As a physician, I have no idea what that means, but it seems to be a common myth.  I guess,…
Categories: Research, Weight Loss
Tags: Research, Weight Loss

Motivation: Keep a Motivational Journal

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Writing it down can keep you motivated.   Occasionally, you may have a setback or slow down in your weight loss.  Don't be too hard on yourself.  One of the best motivators in your weight loss journey is yourself. Keep a motivational journal…
Categories: Weight Loss
Tags: Motivation Tip

Raspberry Orange Rhubarb Smoothie

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A simple high fiber orange rhubarb strawberry smoothie with added fiber and protein.     Raspberry Strawberry Rhubarb Smoothie Nutrition:
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: Eating Breakfast Helps You Lose Weight

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Breakfast will not help you lose weight.   Wait, did I just say that.  Yes, I did.  If you drift back to another article I wrote on breakfast preventing obesity, you remember that I said breakfast would not prevent obesity.  It is 100% correct.  To prevent obesity, you have…
Categories: Research, Weight Loss
Tags: Breakfast, Myth, Weight Loss

Weight Loss Tip: Purge Your Pantry

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Remove all tempting low-quality food from your kitchen.   You are embarking on a lifestyle change with a goal of losing weight and living healthier.  If you are like me, you have probably squirreled away various foods that were on sale at your…
Categories: Weight Loss
Tags: Weight Loss Tip

Research: Daily weights may help you stay slim.

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Self-weighing can promote a healthier weight.   I think we all gained a little weight after high school or college when our activity level and metabolism dropped.  Ever since I have looked for advice from men's magazines that might help me lose weight.  I can not count…
Categories: Research, Weight Loss
Tags: Research, Weight Loss

Weight Loss Tip: Avoid Fad Diets

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If it sounds too good to be true, it probably is.   Today, you will start a new diet. Tomorrow, you will break your diet.   Next, you will awake to plan or start a new diet, or maybe you will wait a week.…
Categories: Weight Loss
Tags: Fad Diet, Weight Loss Tip

Research: Relationship between Food Addiction and Obesity.

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Is there a relationship between food addiction, binge eating disorder, and obesity? I have often wondered if there was a relationship between being a binge eater, food addiction, and obesity.  I reviewed the text books and many online references, and the publications are mixed.  Some say there is…
Categories: Research, Weight Loss
Tags: Obesity, Research, Weight Loss

Motivation Tip: Determination and Satisfaction

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Motivation and determination in the context of weight management is a difficult topic because it centers so much on self-control…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Blueberry Pineapple Smoothie

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A delicious and colorful smoothie that your taste buds will love.   Blueberry Pineapple Smoothie Nutrition:
Categories: Recipe, Weight Loss
Tags: Recioe, Smoothie

Myth: Less Calories Eaten Equals Faster Weight Loss

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A bigger calorie deficit will result in faster weight loss.   This concept is valid to a point, but eventually, you will reach a point where your body responds by slowing metabolism.  The fact is if we eat too many calories and over time, our bodies will store excess calories or energy as fat.  If you eat fewer…
Categories: Weight Loss
Tags: Myth, Weight Loss

Weight Loss Tip: Leave a little on your plate

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Saving leftovers can help with weight loss.   My grandmother was part of the group that survived the Great Depression.  They thought that food wasted was a sin and encouraged us all to clean out plates.  They encouraged us to…
Categories: Weight Loss
Tags: Weight Loss Tip

Visitor Question: I saw a supplement in a nutrition store: Chitosan.  What is it?

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What is chitosan and does it help with weight loss? Chitosan is a fiber compound made from multiple saccharides or sugar molecules.  Therefore, it is actually a polymer of sugar or polysaccharide.  It is made by treating the chitin shell of crustaceans such as shrimp with an alkaline.  This…
Categories: Research, Weight Loss
Tags: Research, Supplement, Visitor, Weight Loss

Weight Loss Tip: Have a Cup of Joe

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Black Coffee Can Help With Weight Loss.   Coffee and caffeine have been unfairly demonized. If you read many of the articles on caffeine and coffee you will come to the belief that a…
Categories: Research, Weight Loss
Tags: Caffeine, Coffee, Weight Loss Tip

Research: Walking Helps Weight Loss When You Are Dieting

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Walking Enhances a Reduced Calorie Diet to improve Fat Loss in Overweight and Obese Adults As if you ahem not figured from the title of my blog.  Honestly, it is just common sense that walking or other forms of moderate exercise will help with weight loss.  As an advocate for…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Weight Loss

Motivation Tip: Smart Weight Loss is…..

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Weight loss is a simple mixture of eating a healthy diet (80%) and exercise (20%), but you must first start with a little inspiration and follow through with a lot of…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Recipe: Peach and Berry Compote

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This recipe is a delicious recipe that goes great on toast, french toast, or waffles.  Heck, it goes well by itself, and it fits in with a weight loss diet.     Peach and Berry Compote Nutrition:
Categories: Recipe, Weight Loss
Tags: Fruit Compote, Recipe, Weight Loss

Myth: Weight is all that matters

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Weight loss should be more than just pounds.   Weight loss as a term is itself the problem with getting healthy.  Instead of calling it losing weight, we need to focus on getting healthy overall and belly fat loss.  When it comes to weight loss, a lot of folks focus…
Categories: Research, Weight Loss
Tags: Myth, Research, Waist Circumference, Weight Loss

Weight Loss Tip: Expect and Plan for Setbacks 

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A small slip-up is not the end of the world.   We have all been there before.  You plan for this great success and then a few small slip-ups, and you are totally defeated, physically and emotionally.  Your path to health…
Categories: Weight Loss
Tags: Setbacks, Weight Loss Tip

Research: Whole Egg Consumption May Reduce Body Fat

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Whole egg consumption may attenuate body fat loss in type 2 diabetic rats. It has long been postulated that eggs are unhealthy but the most recent studies have pointed to the opposite.  This month, one more study was released to show even more evidence that eggs are…
Categories: Research, Weight Loss
Tags: Egg, Research, Weight Loss

Weight Loss Tip: Pay Attention to What You Eat

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Less mindless eating will reduce your waistline. How many times have you sat down on the couch with a bowl or bag of popcorn and before you know it, the container was empty, and you are left looking for where…
Categories: Weight Loss
Tags: Mindless Eating, Weight Loss Tip

Research: Coffee Lowers Risk of Metabolic Syndrome

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Coffee consumption lowers Risk of Syndrome X.    A recent study published in the August 2017 issue of International Journal of Food Science Nutrition looked at the relation ship between coffee consumption and metabolic syndrome[1].  The study used the data from the WOBASZ II study.  This study was…
Categories: Research, Weight Loss

Motivation Tip: Route Your Own Path

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Design Your Own Weight Loss Plan One of the toughest things about leading an organization in a new direction is getting buy-in.  Buy-in for a new program is easier if the participants assist in the development.  Rather than trying a new diet fad…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Raspberry Orange Smoothie

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This recipe is a delicious and filling breakfast smoothie.   Raspberry Orange Smoothie Nutrition:
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Tags: Recipe, Smoothie

Progress Report: 19 August 2017

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A day of change.   Ok, I have not done a progress report in a few weeks.  I thought today was a good day to post a little update.  I am making a change to my diet I am making a change to my diet.  I have hit a little roadblock, and I am not…
Categories: Progress Report

Weight loss tip: Reduce Your Plate Size

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Let Your Plate Size Help Shrink Your Waist Shrinking your plate is a simple method to make you perceive your portions are larger than they are.  Cornell University has been doing studies on plate size and color for years, and their researchers…
Categories: Weight Loss
Tags: Plate Size, Weight Loss Tip

Research: A spoonful of cinnamon may help make you thin

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Cinnamon works!  Give it a try but consider using Ceylon cinnamon because it is safer at higher doses. You have heard me say a million times that there is no quick fix when it comes to weight loss.  Because being overweight or obese is so prevalent, the epidemic and potential…
Categories: Nutrition, Research, Weight Loss
Tags: Insulin Resistance, Research, Weight Loss

Weight Loss Tip: Build More Muscle

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 Increased muscle mass means more calories burned. You are thinking of losing weight.  The key concept is that the speed of weight loss is dependent on your metabolism.  You can increase your metabolism by increasing your…
Categories: Exercise, Weight Loss
Tags: Muscle, Weight Loss Tip

Access to fast food is not tied to obesity.

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New research shows that access to supermarkets and fast food is not tied to obesity in veterans.   America is the land of plenty, and on every street corner, you will find a fast food restaurant to get you fix of fat and carb filled delight.  In…
Categories: Nutrition, Research, Weight Loss
Tags: Fast Food, Research, Weight Loss

Motivation Tip: Do Something About It.

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Stop wish for better health and thinner and start doing what you need to be it! I wish I were a genie and could snap my fingers and get what I want.  I would be back in a size of jeans with a 32-inch waist.  We all…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Peachy Orange Smoothie

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Another delicious smoothie to satisfy your sweet tooth.     Nutritional Information for Peach Smoothie:
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: Supplements can help you lose weight

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Watch out for the snake oil salesman! If it sounds too good to be true, it probably completely false.  There are no quick fixes.  Some supplements may help, but most of them are not what they claim to be.  Anyone who’s ever tried to shed a few extra pounds from…
Categories: Weight Loss
Tags: Myth, Supplements

Weight Loss Tip: Embrace Slow Change

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Slow change is the key to long term weight loss success.   We live in the day of instant gratification.  Every thing we do is fast or quick.  We have fast food, instant oats, and microwave meals.  We can quickly order something online…
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Tags: Weight Loss Tip

Research: Plant protein can make you feel full.

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A new study found plant protein promotes high satiety.   In recent years, animal advocacy groups have been pushing for less animal and more plant based consumption.  Manufacturers have made progress in the texture of plant based products that look, taste, and feel like their animal based predecessors.  You…
Categories: Research, Weight Loss
Tags: Appetitie, Protein, Research, Satiety

Weight Loss Tip: Eat Your Vegetables First

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Vegetables are the perfect diet food.   Weight loss and weight gain are directly related to the pattern of how and what you eat.  If you set a pattern and repeat it each time you eat, you will make it a habit or a part of your routine.  Once it is a part of your…
Categories: Research, Weight Loss
Tags: Research, Vegetables, Weight Loss Tip

Research: Dieting Actually Improves Your Mood

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Just say no to being hangry. I know you have experienced it.  You start a new diet and now you are both angry from low blood sugar and hungry from the lack of food.  The problem is that this might not be what really happens.  A study from…
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Tags: Research, Weight Loss

Motivation Tip: Commitment

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Commitment is pushing yourself when no one else is around.   Successful and lasting weight loss requires commitment.  It is easy to commit to something when your coworkers, family, and friends are watching.  It is harder to do when you are bored and home alone.   …
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Recipe: Snickerdoodle Smoothie

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This recipe is easy to make and a delicious addition to any breakfast or even a nice dessert.   Snickerdoodle Smoothie Nutrition:
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Myth: Spot Reducing

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Doing Crunches will not give you a six-pack, but walking your butt off will. Many people want to lose fat from one specific area of their body.  How many guys or gals do I see in the gym who are overtraining a particular area.  Examples are you might…
Categories: Research, Weight Loss
Tags: Myth, Weight Loss

Weight Loss Tip: Go Slow

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Slow and steady progress will win the weight loss race. Everyone is looking for a quick trip to a new weight, but the key to weight loss success is to retrain your daily routine.  Once you develop a new routine, you will more likely to…
Categories: Weight Loss
Tags: Weight Loss Tip

Mediterranean diet high in Olive Oil or Nut linked to weight loss.

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A Mediterranian diet is not only healthy; they may help with weight loss.   I remember in past year being taught that a low-fat diet is the way to go but as I indicated, this is a thing of the past.  Now research is overwhelmingly abundant that it is not fat,…
Categories: Research, Weight Loss
Tags: Nuts, Olive Oil, Research, Weight Loss

Weight Loss Tip: Scan Your Shopping Cart

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Before you get in the check out line, review your shopping cart one last time.   You made a list and you think you stuck to it.  Then you get home and realize you just fell for the snack trap.  What is the…
Categories: Weight Loss
Tags: Snack Food, Weight Loss Tip

Can a diet high in nuts and olive oil lower your risk or reverse metabolic syndrome?

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What does a Mediterranean Diet do to diabetes risk?   First, let's look at what metabolic syndrome is.  Metabolic syndrome is a pre-drome for diabetes are heart disease.  It is simply the syndrome of central obesity, elevated blood pressure, insulin resistance, abnormal cholesterol levels, and truncal or central obesity.…
Categories: Research, Weight Loss
Tags: Research, Weight Loss

Motivation Tip: Go Slow

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Slow and steady progress will win the weight loss race. Everyone is looking for a quick trip to a new weight, but the key to weight loss success is to retrain your daily routine.  Once you develop a new routine, you will be more likely to…
Categories: Weight Loss
Tags: Motivation Tip

Healthy Vanilla Ice-Milkshake

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This recipe is a healthier version of a simple ice-milkshake you can make in your blender at home.  You taste buds and waistline will both love it.   Nutritional Information for the Ice-Milkshake:   
Categories: Weight Loss
Tags: Recipe

One Year Anniversary

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Happy anniversary!!!!!! My journey toward a new path to health started exactly one year ago.  The bad news is I am not where I want to be.  The good new is that I am a hell of a lot closer than I was one year ago.  Today, I celebrate my accomplishments with a glass of bourbon and tomorrow…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Weight Loss Tip: Drink More Tea

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Black tea is a staple of the European diet, and it may help you lose weight.   Over 80% of all tea consumed in Europe is black tea.  I have already written an…
Categories: Research, Weight Loss
Tags: Black Tea, Tea, Weight Loss Tip

Progress report: 27 July 2017

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Magic Bullet?   Ok, after years of searching for a magic bullet, I may have found something that works for me.  It is cinnamon.  I can't even believe it.  I have lost nearly 10 pounds in 3 weeks taking this stuff.  At, first, the weight loss was slow.  But to be honest, I was drinking…
Categories: Progress Report, Weight Loss
Tags: Progress Report

Weight Loss Tip: Keep Irresistible Temptations out of your home.

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If you can't resist overeating them, I recommend you keep the binge starting foods out your of your home! Junk food is pretty tempting.  I have been told my entire life to just not eat and that dieting is all about will…
Categories: Weight Loss
Tags: Weight Loss Tip

Progress Report – 25 July 2017

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We are beginning to see progress.  Ok.  After three weeks of trying to make progress and failing multiple times, I have finally made a little.  Weight loss is difficult.  My big issue is weekend indiscretions.  Most of my road bumps blocking success have to do with alcohol and sweets.  Heck, we have a cake cut every…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Motivation Tip: Stop making excuses

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Failure is making excuses for your weaknesses.   Stop making excuses and start doing.  If you know your weaknesses, you can use them as a strength.  Be strong and stop making all these weak excuses.   Weight loss is simple if you stay on the…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Spicy Guacamole

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Spicy Guacamole: This dip is a delicious and healthy recipe that does straight with bean chips, plantain chips, or vegetables.     Nutritional Information:
Categories: Weight Loss
Tags: Recipe

10 COMMON SLEEP MISTAKES

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If you snooze, you will lose weight! Sleep is essential for your health and successful weight loss.  The truth is that you can sleep your way to a smaller waistline.  If you do not get enough sleep, your metabolism will slow, and your body will degrade.   It is not easy…
Categories: Weight Loss
Tags: List, Sleep, Weight Loss

Weight Loss Tip: Reduce or Avoid Mayonnaise

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The skinny truth on mayonnaise and some healthy alternatives.   I am going to just be blunt about this.  There is no way to beat around the bush on mayonnaise.  It tastes great and it is…
Categories: Nutrition, Weight Loss
Tags: Mayonnaise, Weight Loss Tip

Lower Weight Gain Associated with Meal Frequency and Timing

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Eating less frequently, reducing snacking, consuming breakfast, and eating the largest meal in the morning may be effective methods for preventing long-term weight gain. Everyone is looking for the key to lose weight and avoid regaining it.  There is not a panacea or easy path to lose weight, but one…
Categories: Research, Weight Loss
Tags: Research, Weight Loss, Weight Maintenance

Weight Loss Tip: Eat Spicy Hot Peppers

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Hot peppers can assist with weight loss It has long been postulated that spicy foods can help to speed up your metabolism.  Capsaicin, which is the active ingredient in hot peppers, makes you sweat like you just exercised, but does it affect your metabolism?  Do chilies raise your body temperature and require your body to "turn…
Categories: Research, Weight Loss
Tags: Hot Peppers, Weight Loss Tip

Research: Commercial Weight Loss May Be Superior

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Commercial Weight Loss May Be Superior Primary Care Directed Plans.   I know this is a no brainer.  Primary care managers do not have the time nor is it the right focus for intensive behavioral interaction.  It is the ideal to bring up the concerns, but the follow…
Categories: Exercise, Research
Tags: Research, Weight Loss

Motivation Tip: Don’t Be Hard On Yourself

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Negative energy will bread self-doubt and negative thoughts.  Success is weight loss requires positive thought and optimism.  You will need to feel good about the path you have chosen and confident you will get there.  The problem is we often have little compassion…
Categories: Weight Loss
Tags: Motivation Tip

Healthier Peaches and Cream Smoothie

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Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

Ten Alcohol Containing Beverages To Avoid When Dieting

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Ten beverages that will pack on the pounds.   I think we all like having a drink during a social event.  The problem is these babies are full of empty calories, but not all drinks are created equal.  Some, in particular, are high in fat and sugar.  The empty calories are the reason you should…
Categories: Weight Loss
Tags: Alcohol, List, Weight Loss

Weight Loss Tip: Have Realistic Goals

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Realistic goals are the key to weight loss success. The biggest threat to successful fat or weight loss is becoming discourages.  Confidence is the key to success.  If you create a lofty, unrealistic goal, you are more likely to become discourages.  Every day,…
Categories: Weight Loss
Tags: Realistic Goals, Weight Loss Tip

Visitor Question: What is Taurine and is it safe?

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A visitor asked: What is Taurine and is it safe? One of the energy drink I regularly drink contains taurine.  What is Taurine and is it safe?  What is a toxic level?  I am concerned because I take in 1000-2000 mg per day.  Dear Concerned, I will try to answer…
Categories: Research
Tags: Research, Supplement

Weight loss tip: Avoid starting a diet when you’re under a lot of stress.  

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Higher stress levels can lead to a diet failure.   I have written two articles on stress already.  The first one was a weight loss tip on reducing your stress at work.  Another article is on the stress hormone: cortisol.  …
Categories: Weight Loss
Tags: Stress, Weight Loss Tip

Coffee Lowers Mortality Rate

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A new study shows all-cause mortality rate reduced by coffee consumption.   A huge multi-country study that looked at all-cause mortality was released on 11 July 2017.  The EPIC (European Prospective Investigation into Cancer and Nutrition)[1] looked at over 520,000 research subjects from 10 European countries over a 16-year…
Categories: Research
Tags: Coffee, Research

Motivation Tip: Get Competitive

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Get Competitive: With Yourself or Your Friends.   Light a little fire behind you.  There is nothing like a little competition to get your motor running.  It does not matter whether it is a golf game, shooting hoops, playing chess, or just about any activity, friendly competition can help you improve.  A little competition goes…
Categories: Research, Weight Loss
Tags: Motivation Tip, Research

Progress Report: Day 5 of Restart

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My Renewed Effort for Improved Health I am five days into my return to a healthier path.  After just over two months of going astray, I am finally back on track.  I fell prey to the evils of procrastination.  It is easy to procrastinate, and this simple change can lead to massive weight gain.   I…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Myth: Exercise is the key to weight loss.

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Exercise is only 15-25% of dieting.   Many dieters mistakenly think that exercise is key to weight loss.  Weight loss is 75-85% what you eat so you must eat healthy to keep the weight off and lose weight.  If you do not watch what you eat, you will…
Categories: Exercise, Weight Loss
Tags: Exercise, Myth, Weight Loss

Weight Loss Tip: Only Shop From Your List

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Shopping lists are essential to sticking to your diet.   One of my local grocery stores does the perfect temptation dance.  The dance they practice is a very diverse list of marketing tactics that do a mile further than any store I have ever shopped.   Weight Loss Tip 44 -…
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Tags: Shopping, Weight Loss Tip

Recent Research on Obesity, Overweight, and Stroke

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Does Increased Body Weight Protect Against Stroke? Recent research studies have looked at the data from the Framingham Heart Study (FHS) and the relationship in the data between body weight and stroke.  News articles have misinterpreted the data and conclusions and I have received questions from patients ask me…
Categories: Research, Weight Loss
Tags: Research, Weight Loss

Day 1 of the New Beginning

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An attempt to gain control of my diet and life again. It is 6 AM, and I am planning the new start that I discussed yesterday.  I have really let life and the stress of my summer vacation get ahead of healthy choices.  I know this happened to everyone.  Do not let this discourage you from…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

A fresh new beginning.

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After many weeks of not following a diet and many slip ups, I have decided to change my ways and try to get back on track.  The bottom line to my less successful last two months is that I took a vacation and went home and decided that I would start again tomorrow and each passing…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Progress Report: Time Out

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Time for a time-out: Frustration has set in.   Ok, I am trying to restart.  I started with fasting and that blew up in my face.  I just do not have the focus right now.  By military standards, I am within a good weight limit, but I want to…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Progress Report: Pre-Holiday Slump

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Slumps can be discouraging.   I am heading into the independence day holiday, and I am unable to keep my diet.  This holiday is a big deal in my family, and I can't help but feel the stress and depressive symptoms caused by me being alone in TX.  …
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

10 Foods to Avoid When Dieting

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Making good choices is the key to successful weight loss.  If you choose wisely, the weight will come off, and you will be less hungry.  If you chose poorly, you will be ravenously hungry and end up not only less satisfied but will also gain weight.  The following is a short list of foods I…
Categories: Weight Loss
Tags: List, Weight Loss

Weight Loss Tip: Eat Protein Early

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Protein Early Will Mean Less Calorie Intake. Increase you early morning protein intake.  I say "pound the protein" earlier in the day to reduce your calories eaten all day.  Protein is digested more slowly than most other foods.  If you add a little protein during breakfast, you will feel fuller the rest of the day.   …
Categories: Weight Loss
Tags: Protein, Weight Loss Tip

Energy Drinks: Are They Safe?

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Viewer Question: Are energy drinks safe?   I am going to own up that I might not be the best person to ask this question.  This request is a loaded question.  I am biased a little because I love the Monster Absolute Zero series and my favorite college teams…
Categories: Research, Weight Loss
Tags: Research, User Question, Viewer Question, Weight Loss

Fasting: A Safe Option For Weigh Loss?

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What is fasting and is it a safe option for weight loss? I am preparing to try fasting.  Before I start, as preparation, I have been reading as much as I can find to determine if fasting is safe and what the best type of fasting is for me.…
Categories: Progress Report, Weight Loss
Tags: Fasting, Progress Report, Weight Loss

Diet Soda May Lead to Dementia and Stroke

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Recent studies point to a tie between diet drinks and dementia and stroke.   Nothing scares most folks more than being dependent on their spouse or family for medical care and to be unable complete their activities of daily living.  Imagine yourself in a diaper requiring 100%…
Categories: Research, Weight Loss
Tags: Dementia, Diet Soda, Research, Stroke

Progress Report: Another Misstep

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Dietary Misstep Are Common and Should Not Discourage You.   We all have a period of time when we choose to overeat.  We plan to start a diet and after a few days, we find ourselves trying to recover with our ball in the rough.  There is no simple way to say it, I messed up.  I…
Categories: Progress Report, Weight Loss
Tags: Fasting, Progress Report, Weight Loss

Ten “Diet Foods” to Avoid or Reduce when Dieting

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Ten Foods That Will Make It Hard To Lose Weight.   Everyone has tried to find food that will help with weight loss.  The list below are commonly used foods that are sold as healthy but are terrible for your waistline, and you would be better off eating something…
Categories: Nutrition, Weight Loss
Tags: Food List, Nutrition, Weight Loss

Myth: You must give up all your favorite foods to lose weight.

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You do not need to avoid your favorite foods to lose weight.   Weight loss is all about a reduction in calorie intakes.  Banning a single food is an over simplistic view of weight loss.  Sure if you cannot limit your consumption if ice cream, you…
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Tags: Myth, Weight Loss

Progress Report: Three Days Down

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Three Days Down and All is Well I started this little endeavor as a means to see what fasting is like.  After reading the Obesity Code, I have decided that I was fascinated by the concept of fasting and the research behind the book make sense.  If you noticed,…
Categories: Progress Report, Weight Loss
Tags: Fasting, Progress Report, Weight Loss

Day Two of Fasting: Symptom-Free

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Two Days of Fasting and I am Smooth Sailing! A progress report. Ok, I have to admit I was a quite a skeptic.  I really thought this would be much harder.  Sure, I have had some hunger and dry mouth the first couple of days, but it was mild…
Categories: Progress Report, Weight Loss
Tags: Fasting, Progress Report, Weight Loss

Fasting Day #1

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Fasting: A Day of Hunger Today is my first day of my fast.  Today, I weighed 214 pounds.  I have gained some weight, and after reading the Obesity Code[1], I have decided to use fasting as a means to lower my weight and reset my…
Categories: Progress Report, Research, Weight Loss
Tags: Fasting, Progress Report, Weight Loss

Progress Update: Starting New Again

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June of 2017:  I have started diets so many times in my life.  This time, I lost over 50 pounds, and then I fell off the wagon per se.   I could have just given up like so many time before, but this time I…
Categories: Progress Report, Weight Loss
Tags: Diet, Progress Report, Weight Loss

Motivation Tip: Use an Event to Motivate!

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Special events can be used to motive weight loss.   Motivation is a good thing, and we all find motivation from different ways.  Everyone has a special day in which they want to weight less to impress people they have not seen in a while.  Weddings, reunions, and vacations result in gatherings that people you…
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Recipe: Tropical Smoothie

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This is a delicious and nutritious smoothie that is full of fiber and protein.   Tropical Smoothie Nutrition:
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Myth: Weight Loss is Eating Less and Exercising More

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Eat Less and Exercise More is Insufficient for Weight Loss.   It seems simple, but event the most educated can oversimplify weight loss.  Oversimplification can be the enemy of success.   Body fat is means stored calories or energy for the proverbial rainy day, but reducing weight…
Categories: Weight Loss
Tags: Myth, Weight Loss

Weight Loss Tip: Stand More

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Standing more can help you burn more calories.   Standing seems like a minuscule change, and it would n0t make much of a difference.  It is true that standing takes little to no effort, but it can add up…
Categories: Research, Weight Loss
Tags: Weight Loss Tip

User Question: Does Fucoidan Help for Weight Loss?

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Does Fucoidan Extract Work for Weight Loss? There are plenty of weight loss supplements out there that make outlandish claims to be the silver bullet for weight loss.  Face it; there is not a shortage of snake oil salesmen out there.  Like many of you, I do not always have the…
Categories: Research, Weight Loss
Tags: Supplement, User Quesstion, Viewer Question, Weight Loss

Weight Loss Tip: Reduce Your Work Stress

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Reduce stress during the workday can reduce work time splurges. We all experience the stress of a busy workday.  Some days have tighter schedules than others, but schedules full of tight deadlines, endless meetings, and elevated demands…
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Tags: Stress, Weight Loss Tip

Eating before exercise: to do or not to do?

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Fasting before exercising can assist with fat loss.   We have all tackled this question.  I remember skipping breakfast before football practices.  I was worried about getting sick in practice, but football practice as much more intense than my usual workout.  My workouts today are much less intense, but…
Categories: Exercise, Research, Weight Loss
Tags: Breakfast, Exercise, Research, Weight Loss

Motivation Tip: Stay Disciplined

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Motivation got you started, but you will need the discipline to stay on the path to health.   We all go shopping at the inopportune time and buy that "food" we do not…
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Tags: Motivation Tip

Recipe: Orange Cream Smoothie

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This recipe will remind you of a Creamsicle, and the protein and fiber will keep you full all morning long.     Orange Cream Smoothie Nutrition:
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Myth: Weight loss is a predictable linear process.

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Losing Weight is a not a linear process, and it is quite unpredictable. Losing weight is usually not linear.  It is more of a curve than linear.  It might start off quite rapid but is slows more and more as you near your goal.  In most, there are…
Categories: Weight Loss
Tags: Myth, Weight Loss

Weight Loss Tip: Open the sandwich

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Half the bread in your sandwich.   Bread and carbohydrates can be the enemy of weight loss and maintenance.  Most bread is low in fiber will not keep you full long and many of us who are trying to lose or maintain our weight struggle with the number of carbohydrates we eat.  If you put…
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Tags: Weight Loss Tip

Visitor Question: Will psyllium help with weight loss?

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Psyllium can help with weight loss! Dietary fiber seems to help lower levels of LDL cholesterol, possibly by absorbing fat in the gut or by binding sugars to carbohydrates.  Fiber can come from beans, oats, produce, and whole grains or you can add a supplement.  I recommend whole foods,…
Categories: Research, Weight Loss
Tags: Fiber, Psyllium, Research, User Question

Weight Loss Tip: Focus on Health

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Loss of pounds is necessary, but healthy choices are essential to lifelong successful weight loss. The biggest mistake you can make is to focus on a set number of pounds to lose in a specified period.  I am confident that some can lose weight doing this, but…
Categories: Exercise, Weight Loss
Tags: Weight Loss Tip

Research: Bitter Orange Supplement

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Bitter orange supplementation is dangerous and unlikely to work. Common Names:  Bitter orange, Seville orange, sour orange, bigarade orange, zhi shi, or marmalade orange.   Latin Name: Citrus aurantium Bitter orange is a common ingredient in many supplements that you can buy in the local health food or supplement stores.  It often added…
Categories: Research, Weight Loss

Motivation Tip: You are worth it.

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Eat like you care about yourself. You are worth it.  Food can be the cure most of what is wrong with you, but if you eat in excess, it can be the cause of a lot of your future diseases.  I know because I’ve been on both sides of the diagnostic equation.  Do not let…
Categories: Weight Loss
Tags: Motivation Tip

Recipe: Cinnamon Bun Smoothie

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This recipe is an easy recipe to make.  You can make it the night before and store it in the refrigerator overnight.  Add the frozen items and blend in the AM.  Adding the milk to the oats will soften them overnight.   Nutrition of Cinnamon Bun Smoothie:…
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Myth: Once I lose weight I can eat whatever I want.

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To remain healthy and keep the weight off, you must watch what you eat. Obesity is associated with an increased risk of several chronic diseases, but being thin or losing weight does not resolve that risk if you fail to maintain the change in your diet.  You will need to…
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Tags: Myth, Weight Loss

Weight Loss Tip: Avoid the Juice

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Limit the juicing and make your calories count.   Watching calories is the most important thing to weight loss.  Sure, juice sounds healthy, and our mothers and grandmothers have brainwashed us into thinking that juice is a healthy alternative to soda or other sweetened drinks.  The thing you need to understand is that calories need…
Categories: Nutrition, Weight Loss
Tags: Juice, Weight Loss Tip

Your Love Handles Could Be Killing You

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Researchers warn of heart disease risk increasing with your waistline.   For 30 years, medical providers have been encouraging diabetics and patients at risk for heart disease patients to consider increasing their exercise and being more healthy.  Study after study has shown a tie between the two diseases…
Categories: Research, Weight Loss
Tags: Body Fat, Research, Waist Circumference

Weight Loss Tip: Protein Packs for Snacks

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Upgrade your snack with more protein and stay full longer. Protein keeps you feeling full and it is a great snack.  Whether a snack before hitting the gym or…
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Soda Taxes Can Change Behavior

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Sales of sugar-sweetened beverages can be reduced by taxes.   About one year ago, Berkeley, California, added a one-cent tax per ounce on certain sugar-sweetened beverages.  The tax was added in an attempt to reduce consumption of sugar to protect children and adults from the evils of sugar.  The idea…
Categories: Research, Weight Loss
Tags: Research, Soda, Sugar, Sugar Tax

Motivation: Your biggest competition is from within.

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The largest obstacle is overcoming your inner self. The odds are that this is not the first time you have tried to lose weight.  You have decided to become healthier in the past and…
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Recipe: Oven Roasted Vegetables

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Roasting in the oven brings out the natural sweetness of the vegetables.  Combine vegetables to meet your dietary requirements whatever they may be low-carb, high-fiber, or low-calorie.  The combinations are almost limitless.  If there are other vegetables that you enjoy, feel free to add them. This recipe can also be…
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Tags: Food, Recipe, Vegetable

Myth: Gluten is Bad for You

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Most people who avoid gluten are wasting money. Low and no gluten foods are a huge market right now.  Just a few years ago, you could not find a gluten-free product on the shelves, but now, you see the label almost everywhere.  The number of folks who feel that…
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Tags: Gluten, Myth

Weight Loss Tip: Eat More Fruits Vegetables

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Eat Lots of Fruits and Vegetables Can Keep You Feeling Full Longer Anything you can do to keep yourself feeling full longer can assist with weight loss.  One key to success in diets for weight loss is to include plenty of fruits and vegetables.   Fruits and vegetables…
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Tags: Fruit, Vegetables, Weight Loss Tips

Web and Email-Based Support May Help with Weight Loss

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Email based support may be superior for weight loss.   Weight loss is tough and difficult under even the best circumstances.  Almost every dieter is looking for that one thing to help them maximize their weight loss.  Dieters spend billions every year looking for one thing to help them lose…
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Weight Loss Tip: Cut down, not out.

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Moderation and not elimination is the key to weight loss. This statement is not a new topic.  You have heard me pipe in with the moderation topic and not to vilify foods.  We all question the food choices we make and the amount of food you are eating.  Studies have shown that we do a…
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Weight fluctuation increase risk of heart disease.  

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Yo-yo diet may increase your risk of heart disease and premature death.   A number is just a number, but if your weight yo-yos up and down, losing weight may be bad for your health.  I am not talking about the daily fluctuations that occur in all of…
Categories: Research, Weight Loss
Tags: Weight Loss, Yo-yo Diet

Motivation Tip: Stay Positive

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Got Splurge? Don't get down. Did you overdo it a little last night?  Did you have too much cake at a party?  Too many buffalo wings while out with friends?  Stay positive and don't let a little lapse get you down.  Don't allow yourself time to become discouraged over a single lapse.  When you begin…
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Recipe: Easy and Healthy Chicken Fajitas

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This recipe is a quick, healthy recipe that is nutritious and your family will love it.     Easy Chicken Fajitas Nutrition:
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Myth: Detox is a healthy way to reboot your metabolism

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Detox the myth that detox diets are healthy.   Detox or detoxification diets are being sold as the cure to all that ails you.  You can find it on TV on such shows as the Dr. Oz show and on just about every website that is dedicated…
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Tags: Myth, Weight Loss

Weight Loss Tip:  Don’t Skip Meals

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Skipping Meals can sabotage your success. We have all done it.  We plan to have regular meals and life gets in the way.  You slept in today and now eating breakfast is not an option.  Next,…
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Employee Weight Loss is Good For Business.  

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Weight loss and management can reduce absenteeism at work. A few years ago, studies confirmed that smokers have a higher absenteeism and that treating them with smoking cessation is good both the business and the employee.  It just makes sense from a health perspective that employees that quite will be…
Categories: Research, Weight Loss
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Weight Loss Tip: Avoid The Shame Game

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Food and Body Shaming does not work.   I see this nearly every day in the United States Army.  Body shaming is the norm in many parts of the military.  To the military, your weight is purely a measure of your lack of discipline.  This approach is not helpful and shows a genuine lack of…
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Research: Commercial Weight Loss Programs Increase Weight Loss

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Group support of a structured diet is a winning strategy.   Obesity is at epidemic levels in the United States and becoming an increasing problem worldwide.  You can easily see the problem with a short trip to you local shopping center or grocery store.  Five to ten…
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Motivation Tip: Never Give Up!

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 We have all experienced a momentary lapse in judgment.  I did it this weekend myself.  You meant to just grab a cup of coffee on your drive into work this morning.  You stopped at Starbucks, and there it was staring back at you…
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Recipe: Roasted Asparagus

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A simple and delicious dish to serve with roast meats.  It is easy to make and even my teenage son loves it.     Roasted Asparagus Nutrition:  
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Myth: The More I Work Out, the More I Lose

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Exercise is not a great means to lose weight. To lose weight, you can do this two ways: eat fewer calories than you burn or burn more calories than you eat.  You must have a negative calorie balance to induce weight loss.  There is not a magical pill that will…
Categories: Exercise, Weight Loss
Tags: Exercise, Myth, Weight Loss

Weight Loss Tip: Limit White Carbohydrates

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What is the Truth About White Foods? Should you give up white foods because they are high in calories?  Many white foods are, essentially, carbohydrates.  These white carbohydrates are white in color and that have been processed and refined,…
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Dietary Patterns Provide Insight into Successful Weight Loss Maintenance

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Eating Patterns May Help Men Maintain a Healthy Weight We are all looking for a silver bullet to help us lose weight and sustain the loss afterward.  To be bluntly honest, we have not found such a piece of information, and I personally doubt it exists…
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Weight Loss Tip: Get Short Bouts of Exercise

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Short bouts of exercise are better than no exercise Many professions have time requirements that are near to impossible to maintain a healthy lifestyle.  There are no many of them that can match up with the life of a physician.  I wake at 05:00 or 5:00 AM…
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Overweight: Protective or Not?

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Being moderately overweight is not protective in overall mortality. One of the problems in research is when you oversimplify or unintentionally skew your data.  When you do this sort of examination of data, you miss the proverbial forest because you are looking at all the trees.  You need to…
Categories: Research, Weight Loss
Tags: Obesity, Research

Motivation Tip: Sacrifice the Fat

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Your health should be more important.  I know you crave something.  There is a food you cannot resist.  For me, it is something smothered in gooey cheese.  It could be nachos or pizza or maybe even another food depending on the restaurant or my mood.…
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Recipe: Chicken Chili Verde

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This a delicious chicken chili recipe that your family will love.   Chicken Chilli Verde Nutritional Information:
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Myth: Exercise Turns Fat Into Muscle

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No amount of exercise will turn fat into muscle.  I remember in high school that guys and my football coaches used this statement.  Even in the late 70s and 80s, we knew that this statement was complete malarkey.  This is almost as fictitious as the alchemist turning lead into…
Categories: Exercise, Weight Loss
Tags: Exercise, Myth

Weight Loss Tip: Mix Up You Meal Plan

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Variety is the Spice of Life! No, I am not talking about using the blender.  We have all done it.  You find that food you love and is perfect for your weight loss plan and lifestyle so we make it a staple food in your house.  Mine was frozen meal that is found in your…
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Hiding Eating Habits in Youth Tied to Obesity

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Obesity Tied to Secretive Eating I am not an expert on eating disorders or obesity for that matter, but as a primary care physician, I often am the first to suspect and diagnose eating disorders. The diagnosis is difficult to make, and patients and…
Categories: Research, Weight Loss
Tags: Obesity, Research

Weight Loss Tip: Don’t Drink Your Calories

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Calories from, Sugary Soda and Fruit Juices Can Quickly Add Up Most beverages are of limited to no nutritional value, and they can pack on or pour on the pounds.  I am like all of you, and I…
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Nutrition Guidelines Often Don’t Add Up

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Guidelines for food intake are not evidence based. I am confident that nearly 100% of the public has seen the food pyramid and the new nutrition plate guideline.  We have been brainwashed in school that these tools were the key to being healthy…
Categories: Nutrition, Research, Weight Loss
Tags: Obesity, Research

Motivation Tip: Never Get Discouraged!

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Never Get Discouraged!  It is easy to get discouraged when you do not see progress in the mirror.  Often, initially, progress can be slow, and most of the initial changes…
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Tags: Motivation Tip, Weight Loss

Recipe: Southwest Freekeh Casserole

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An easy low calorie, high-fiber casserole.   Southwest Freekeh Casserole Nutrition:       
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Tags: Chicken, Chile, Fiber, Food, Recipe

Myth: Home Cooked Healthy Meals are More Expensive

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Cooking at home is cheaper and healthier.   We have all heard the myth that eating at home is more expensive.  Food that is good for you is more expensive is what I have always heard, and I guess that is true if all you eat is frozen…
Categories: Nutrition, Research, Weight Loss
Tags: Research

Weight Loss Tips: No Foods are Off-Limits

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No food should be vilified.   We often place foods in lists as being either good or bad.  Although the goal of making it off limits is to reduce the intake of these foods, unfortunately, it often has the opposite effect.  Most of the restrictions are limitations on higher calorie foods.…
Categories: Research, Weight Loss
Tags: Research, Weight Loss Tip

Research: Prepping Meals May Lead to a Slimmer Waistline

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How much time you spend a week preparing meals can influence your health and your wallet. I recently started prepping my meals ahead of time.  I usually prepare my meals for…
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Tags: Meal Prepping, Research

Weight Loss Tip: Develop a New Routine

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The key to successful weight loss is change.  We all get stuck in a rut or a counterproductive routine.  Remember that the definition of insanity is to keep trying the same failed measures of the past…
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Research: Low Carb, Fat, and Calorie Claims: Hype or Healthy?

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“Low-Content” Nutrient Claims in the United States Don't Add Up I can remember the big low-fat claims for nearly a half century, but the fact is that this fight has been going on for over a century. Experts pushed the concept that fat was bad for you and you should…
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Tags: Research, Weight Loss

Motivation Tip: Slow Is Progress!

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I know it might seem depressing when your progress is slower than you expect or want.  Miracles rarely happen so make you own miracle instead of focussing on on miraculous results, be…
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Tags: Motivation Tip, Progress

Apple-Cheddar Stuffed Chicken with Apple Dijonaise

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This is a delicious recipe that will surprise you.  I have never been one to have cheddar on my apple pie but I love this recipe.   Apple-Cheddar Stuffed Chicken Nutrition:  
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Tags: Chicken, Recipe

31 Tips for Healthy Shopping for Weight Loss or Maintenance

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Advice on smartly navigating the weight loss landmines in the supermarket. When trying to lose weight, one of the most difficult activities you must do is grocery shopping. Since weight loss is 80 percent diet, going to the grocery store can be an exercise in torture. All those tempting…
Categories: Nutrition, Weight Loss
Tags: Diet, Food, Healthy, Nutrition, Shopping, Tips, Weight Loss Tips

Weight Loss Tip: Make Better Decisions

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Moderate Bad Decisions and Make Better Ones Weight loss and maintenance is dependent on the quality of the decision you make.  If you make a bad decision, you are more likely to derail your ride to success.  Less than ideal decisions are often…
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Coffee Might Be Expanding Your Waistline

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Your coffee habit might be making you fat. I love a good cup of morning joe.  No, I am not talking about a third rate crappy news show.  A cup of coffee is a staple part of breakfast around the globe.  America’s appetite for caffeinated drinks has led to the…
Categories: Research, Weight Loss
Tags: Coffee, Research

Weight Loss Tip: Eat Dark Chocolate

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Chocolate for weight loss: Reality or is it too good to be true?  Chocolate is the ultimate indulgence for many out there.  Dark chocolate is the right mixture of sweet to not be overpowering with a slight bitterness.  Researchers have preached for a long time of the benefits of…
Categories: Research, Weight Loss
Tags: Chocolate, Research, Weight Loss Tip

Research: Hot Peppers Make You Live Longer

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Hot Peppers and Spicy Food May Increase Longevity.   Spicy, hot foods are adored by many.  Although this has nothing to do with weight loss, it clearly indicated a positive benefit for eating spicy foods.  I have published another article on the benefits of hot peppers…
Categories: Research
Tags: Hot Peppers, Research, Spicy Foods

Progress Report – April 2017

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We are past April Fools Day so I can post this without a joke.  I am 8 months into my health kick, and even though I have fallen off the wagon a little, I can feel good about my accomplishments.   Accomplishments:   Snacking on…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Gain

Recipe: Garlic and Onion Zucchini Gratin

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This dish is a delicious adaptation of Homes Chef's Zucchini and Sun Dried Tomato Au Gratin.  I did not care for the sundried tomatoes, so I adapted the recipe.  I am certain you will enjoy it.   Nutrition:
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Myth: Eating Breakfast Will Prevent Obesity

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Eating Breakfast Every Day Will Not Protect Against Obesity Many of us have heard this whopper, and I am not referring to that fatty charbroiled cheeseburger from a fast food chain.  American children have long been indoctrinated by our family members, teachers, and just about any authority figure that routinely…
Categories: Research, Weight Loss
Tags: Breakfast, Myth

Weight Loss Tip: Weigh Yourself Daily

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Daily Self-Weighing Can Help Prevent Weight Gain and Help You Lose Weight     We have all heard the statement that we should not weigh ourselves every day because it can become discouraging and cause you to…
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Tags: Scale, Weigh, Weight Loss Tip

White Kidney Bean Extract: Help or Hype?

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Reader Question: Does White Kidney Bean Extract work for Weight Loss?   This question came to me from a reader who is struggling with weight loss.  He has been on a diet for three months and has plateaued and wants to know if this supplement might help.  He…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Supplements, User Question

Weight Loss Tip: Use Your Smart Phone

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Your Smart Phone Can Help You Choose Food Wisely. When you are shopping or dining out and wonder what a better or healthier choice for a meal or snack might be, do a quick search on Google, and you will find many sources for just about any restaurant meal you…
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Tags: Smart Phone, Weight Loss Tip

Sugar Tax: Would it decrease obesity?

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Would a tax reduce sugar usage and obesity or is sugar not the bitter poison as portrayed.   For years, public health experts and politicians have argued that adding a tax on sugar would lead to reductions in poor health outcomes.  Sugar consumption is at higher levels…
Categories: Weight Loss
Tags: Research, Sugar Taxes

Motivation Tip: Determination and Satisfaction

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The feeling of determination is critical for the start of a diet and exercise program.  If you are not determined to be successful, you will not start a new program to be more healthy or to lose weight…
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Tags: Determination, Motivation Tip

Recipe: Jalapeño Chicken Teriyaki

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This a delicious recipe that adds the slight kick of a jalapeño and the sweetness of teriyaki.  I am certain you will like it.   Nutrition for Jalapeño Chicken Teriyaki:
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Tags: Chicken, Poultry, Recipe

Myth: Rice Will Make Me Fat

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Rice: Should I avoid it? Rice is a grain and is one of the most consumed foods in the world.  It is cheap and very dense in both calories and carbohydrates.  Since as long as I can remember, it is has been tied to obesity and chronic diseases such…
Categories: Nutrition, Research, Weight Loss
Tags: Myth, Rice, Weight Loss

Weight Loss Tip: Focus on the Short Game

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Make small short term goals.   I have not met a dieter that has made a goal that does not focus on this huge number of pounds to lose as a goal.  We all…
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Food Subsidies: Right Choice to Encourage Good Choices?

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Will sin taxes and subsidies improve healthy dietary choices? I have discussed both sin taxes and the increasing obesity epidemic in the article entitled "Food for Thought: Tax on Body Weight".  Ever expanding waistlines will have a major impact on the health care costs of the future if we…
Categories: Research, Weight Loss
Tags: Research, Taxes, Weight Loss

Weight Loss Tip: Make a Shopping List

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The Shopping List: A Guide to Avoid the Supermarket Trap After 45 minutes to an hour wandering the aisles of the concrete plains looking fo my kill to…
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Tags: Grocery Shopping, Weight Loss Tip

Lack of Sleep May Be Making You Fat

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Sleep deprivation may cause people to eat more calories. Sleep is so critical for good health.  In the past, most of the research investigated the behavioral health impact of poor sleep.  Over the past 10-15 years, the amount of research done on the physical and metabolic effect of…
Categories: Research, Weight Loss
Tags: Research, Sleep, Weight Gain

Motivation Tip: Future

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The Future is What You Make.   The best way to predict your future is to make your own future.  The future thin and healthy you is just one thought away.  Visualize yourself thin and make it happen.  Rehearse your plan daily prepares you to recognize and…
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Tags: Motivation Tip, Weight Loss

Recipe: Jalapeño Salmon Teriyaki

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This a delicious recipe that adds the slight kick of a jalapeño and the sweetness of teriyaki.  I am certain you will like it.       Nutrition for Jalapeño Salmon Teriyaki:
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Salmon, Weight Loss

Myth: A Vegetable is a Vegetable is a Vegetable

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Not all vegetables are created equal.        You already knew that.  Some vegetables have more fiber, some have more vitamins, some aren’t vegetables at all.  Wait… What?  Take corn, for instance.  When in its kernel form, corn is classed…
Categories: Nutrition, Weight Loss
Tags: Myth, Vegetables, Weight Loss

Weight Loss Tip: Eat Oatmeal

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Oats are your diet's friend by promoting fullness! Oats are one of the most healthy carbohydrate sources out there.  Eating a cup of oatmeal in the morning will keep you full well into the afternoon.   Oats are a healthy staple food for both me and my family because they…
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Tags: Oatmeal, Weight Loss Tip, Weight Loss Tips

Your Weight Loss May Benefit Your Spouse

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  A spouse's weight loss can "spread" to the other spouse. I often find interesting research when I am studying for my job.  I receive emails every day highlighting new research studies.  One from MedPageToday caught my eye [1]. We all know that the benefit of…
Categories: Research, Weight Loss
Tags: Research, Weight Loss

Weight Loss Tip: Avoid Empty Carbs

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You should avoid empty calories including carbohydrates. I know you have heard this before, but empty calories provide very limited nutritional benefit.  This concept means that the food is low in fiber, vitamins, and minerals.  Often, we splurge on these low-quality foods.  The problem is you get very…
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Tags: Empty Calories, Empty Carbohydrates, Weight Loss Tip

Eating More Fruits and Vegetables Reduces Premature Death Risk

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Fruits and vegetables lower risk of heart disease, stroke, and cancer deaths.   Most of the world, including the United States, eats too few fruits and vegetables.  I can remember trying to get my son to eat more vegetables during his elementary school carnivore stage.  Adults are equally…
Categories: Research, Weight Loss
Tags: Diet, Food, Healthy, Nutrition, Research

Motivation Tip: Progress

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.  We have all been there.  We hit a day in which we are not progressing as much as we would like or maybe we see our goal and it seems so far away,…
Categories: Weight Loss
Tags: Encouragement, Motivation, Motivation Tip

Recipe: Garlicky Chicken Linguine

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I love garlic and developed this recipe after making many Italian-style recipes while being stationed away from my family.  My brother is a professionally trained chef and is my inspiration for this recipe.   Thanks, Robert for being an inspiration.     Nutrition for the Garlicky Chicken Linguine:   Garlic…
Categories: Nutrition, Recipe, Weight Loss

Myth: Sex is Great for Weight Loss

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Having sex is not a great form of exercise and will probably not help with weight loss.   This concept is total bullshit.  I am sorry if I insulted your sensibilities.  To be honest with you, this is just not a great way to lose weight. Sure, you…
Categories: Research, Weight Loss
Tags: Myth, Sex, Weight Loss

Weight Loss Tip: Portion Your Plate to Lose Weight

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The rule is called the 50/25/25 Rule.  We have all heard it from our mother and grandmother.  They told us to finish our vegetables.  Little did I know they were 100% correct.  Well, at least partially.  I am sure my grandmother did not fully understand nutrition when guilting me into finishing my plate.  In fact,…
Categories: Weight Loss
Tags: Portion Control, Weight Loss Tip

Coffee and Tea: Drinking Your Way to Obesity

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The sweetener and creamer in your coffee and tea can sabotage you weight loss plans. We all like to have a Cup of Joe in the morning and I am not referring to that for that terrible copy of Fox and Friend on CNN.  I am referring to…
Categories: Research, Weight Loss
Tags: Coffee, Research, Sugar, Tea, Weight Loss

Weight Loss Tip: Don’t Sleep With Radio or TV On

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Noise and Light Inhibit the Initiation and Quality of Sleep.   In 18 years of medical practice, I get at least one patient that is there to see me about the quality of their sleep, and when I complete a sleep hygiene review, I find that they watch TV or listen to the radio in bed.…
Categories: Research, Weight Loss
Tags: Radio, Television, TV, Weight Loss Tip

Your “Diet” May Sabotage Your Weight Loss

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“Diet” is a four-letter word.  Instead, let’s Start eating and living healthily. There are so many diets out there and each one has its own book.  You could literally read a new diet book every day of your life and still have a few more to read.  Most…
Categories: Research, Weight Loss
Tags: Research, Weight Loss, Weight Maintenance

Motivation Tip: Exercise Should Not Be Punishment

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Exercise is Not Punishment! Exercise is healthy and we want to encourage ourselves to do more of it.  Exercise is not a form of torture like waterboarding so we need to stop treating it such.  Look forward to your next session and embrace…
Categories: Exercise, Weight Loss
Tags: Exercise, Motivation Tip

Healthier Cheddar Burger

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This a healthier version of a recipe I once tried from Blue Apron.  I loved it so much that I slimmed it down.   Cheddar Burger Nutrition:
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Tags: Cheeseburger, Recipe, Weight Loss

Myth: Going Vegetarian Will Help Me Lose Weight

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Vegetarian is not necessarily healthier and may not lead to weight loss.   Not all vegetarians are skinny or healthy. It is important to understand that vegan or vegetarian diets are not all the same.  Vegetarians often eliminate meat for religious or health reasons.  Many will continue to eat processed…
Categories: Research, Weight Loss

Weight Loss Tip: Don’t Shop On An Empty Stomach

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Shopping while you are hungry will increase both the amount of calories and food you purchase.   We have all done it and regretted our decision before we even made it to the exit.  You are on your way home from work, and you stop to buy groceries at your local market.  You meant to…
Categories: Weight Loss
Tags: Ghrelin, Groceries, Shopping, Weight Loss Tip

What is Binge Eating Disorder?

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I recently received a question by email after one of my posts in which a reader asked for a definition of Binge Eating Disorder (BED).   Binge Eating Disorder Binge eating disorder is characterized by compulsive overeating in which people consume excessive amounts of food while feeling they are out of control…
Categories: Weight Loss
Tags: Eating Disorder, Question

Weight Loss Tips: Go Nuts

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Nuts can be healthy and help with weight loss.   For years, people have recommended avoiding nuts because of their high-fat and calorie content.  They have been vilified for causing anything from obesity to diverticulitis.  Today, we can celebrate nuts for their nutritional value because “nuts are unhealthy could…
Categories: Research, Weight Loss
Tags: Nuts, Weight Loss, Weight Loss Tip

Fetal Exposure to Bisphenol A (BPA) May Reduce Fullness Cues

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New mouse study sheds light on how chemical from plastic may increase obesity risk. What the heck is BPA?  BPA is a chemical found in a variety of plastic food containers, water bottles, and can linings. BPA is employed to make certain plastics and epoxy resins. BPA…
Categories: Research, Weight Loss
Tags: Research, Weight Loss

Motivation Tip: Success

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Success!   We have all had bad days where we overeat or miss our exercise goal.  It can be very discouraging.  You need to dust yourself off and get back up.  Lick your wounds and get back out there.   Success at anything you…
Categories: Weight Loss
Tags: Motivation Tip

Recipe: Red Tomatillo Salsa

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I love Chipotle Mexican Grill.  It is like the Subway of TexMex.  If you make smart choices, it can be healthy.  This recipe is a spicy salsa recipe inspired by their Red Tomatillo Salsa.  It is not the same, but I am sure you will love it.   red tomatillo…
Categories: Recipe, Weight Loss

Myth: Carbohydrates Are Fattening

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Carbohydrates are no more fattening than any other calorie source.   If you read any of the low-carb books, you will get the idea that carbohydrates are evil and you should avoid them at all cost.  There could be nothing further from the truth because your body needs…
Categories: Research, Weight Loss
Tags: Carbohydrates, Myth, Obesity, Weight Loss

Weight Loss Tip: Avoid the Couch Potatoes

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Television snacking increases the amount you eat and your risk of obesity.   I am starting a new series of short articles that are hopefully both entertaining and informative.  My goal is to provide a quick blurb each Saturday on a weight loss tip and some research to back it up if it exists.  [caption…
Categories: Research, Weight Loss
Tags: Snack, Snacking, Television, TV, Weight Loss, Weight Loss Tip

Western Diet May Lead to Overeating and Obesity

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Mechanism found to indicate why the Western diet leads to obesity.   America is in the state of an epidemic.  At least two-thirds of the adults in the United States are considered overweight or obese and the global cost could be as high as 2 trillion dollars per…
Categories: Research, Weight Loss
Tags: Obesity, Research, Weight Loss

Weight Loss Tips: Freshen Your Breath or Cleanse Your Palate

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Freshening Your Breath or Cleansing Your Palate Can Reduce Your Calorie Consumption. I have found one thing that seems to help me maintain and lose weight, and it is very simple.  People often try to lose weight and find this urge to change the taste in…
Categories: Weight Loss
Tags: Weight Loss Tips

People With Impulsive Personalities Can Increase Obesity and Overeating

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Multiple studies indicate impulsivity is linked to obesity.   The notion may surprise you in the slightest, but multiple sets of research support the theory that people with impulsive personalities may be more likely to struggle with addiction whether to drugs, alcohol, or even food, but are they also more likely to…
Categories: Research, Weight Loss
Tags: Obesity, Research, Weight Loss

Motivation: Never give up!

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 We have all experienced a momentary lapse in judgment.  I did it this weekend myself.  You meant to just grab a cup of coffee on your drive into work this morning.  You stopped at Starbucks, and there it was…
Categories: Exercise, Weight Loss
Tags: Motivation Tip

Recipe: Healthy Burrito Bowl

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I absolutely love Chipotle's burrito bowls so I trying to find a healthier option.  Although not a copy of the original, I am certain you will like this one.   I hope you enjoy this recipe.   Burrito Bowl Nutrition:
Categories: Recipe, Weight Loss
Tags: Burrito Bowl, Recipe

Myth: If You Exercise, You Don’t Need to Worry About What you eat.

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Myth: If You Eat and Exercise Consistently, You Will Never Gain Weight If you exercise once a day, every day, the theory that you can eat whatever you want and not gain weight or fat is utter malarkey.  All the indulgent calories that you consume will…
Categories: Exercise, Weight Loss
Tags: Diet, Exercise, Myth

Weight Loss Tips: No More Empty Calories

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Empty Calories Will Sabotage Your Diet. Empty calories provide limited nutritional benefit and often are low in fiber.  You want to make your calories count and reduce your drive to splurge.  You want to get ample protein, fiber, fat, minerals, and vitamins and let's face the…
Categories: Nutrition, Weight Loss
Tags: Empty Calories, Weight Loss Tips

Lack of Motivation to Move Tied to Obesity

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Inactivity linked to a decreased motivation in obese mice So much research has been completed to find the magic bullet for the cause of obesity and this study is no different.  I found the study after reading an article on Science Daily entitled "Inactivity in obese…
Categories: Exercise, Research, Weight Loss
Tags: Research, Weight Loss

Weight Loss Tips: Hide the Snacks

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If you don't see them, you won't eat them.   Out of sight, out of mind, out of ... mouth?  If you put the treats that you want to avoid in the back of your drawer,…
Categories: Research, Weight Loss
Tags: Weight Loss Tips

Oatmeal: Weight Loss Helper or Cause of Weight Gain

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Is it just the fiber that makes Oatmeal a good choice or is there more to it? It is estimated that during the Bronze Age (3200-600 BC), oats were first cultivated in Switzerland.  Oats had been around for a long time before that but were probably…
Categories: Research, Weight Loss
Tags: Oatmeal, Research, Weight Loss

Motivation: Stop Wishing

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Stop Wishing and Start Doing.   We all look the stars and wish for something.  We are not in the land of Disney so face the facts: the only way you are going to get the health you want is to start doing.  You can't completely…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Recipe: Low Calorie Piña Colada Smoothie

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I love Piña Coladas or Pina Coladas if you do not have the special characters on your keyboard.  This is an awesome drink that I think you will love.  You will need a Ninja Blender and xylitol, pineapple extract, and coconut extract.   Smoothie Nutrition:  
Categories: Nutrition, Recipe
Tags: Piña Colada, Recipe, Weight Loss

Fifteen Ways to Lighten Your Recipes

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 You can enjoy your favorite foods by lightening the ingredients.   Making healthy choices is the first step to eating right and losing weight.  Cooking in a healthier way is another huge part of meeting this goal because if ou cook the Paula Dean way with a pound…
Categories: Nutrition, Weight Loss
Tags: List, Recipes, Weight Loss

Weight Loss Tip: Get a Fruit Bowl

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 Buying a fruit bowl can help you decrease your BMI.   The growing obesity epidemic in the United States has raised questions among many health professionals.  Health providers of all types have been asking themselves how to help their patients become healthier and accomplish a healthier weight.   They…
Categories: Nutrition, Research, Weight Loss
Tags: Fruit, Obesity, Weight Loss Tip

Fat Moms Have Bigger Babies

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A mother's body fat may affect her child's risk of obesity. It has been a common belief that obesity is mostly a learned behavior that children get from both parents.  In the past ten years, genetics have been increasing blamed for obesity in individuals.  It has been postulated that…
Categories: Research, Weight Loss
Tags: Babies, Obesity, Pregnancy

Weight Loss Tip: Eat What You Like

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Lighten the recipe, but eat the foods you like.   Do you like pizza or Mexican food?  Don't completely ban them from your diet.  Find a way to make them healthier.  One of the easiest ways to reduce calories without feeling…
Categories: Weight Loss
Tags: Recipe, Weight Loss Tip

Can Shorter Bouts of Exercise Help Fitness and Fat Loss?

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Shorter workouts multiple times per day are beneficial.   We all know that weight loss is a simple concept that is hard to implement and maintain.  For you to lose weight you need to eat less or exercise more and optimally, you should do both.  The research supporting the benefits of…
Categories: Weight Loss
Tags: Exercise, Shorter Workouts, Wight Loss

Motivation: Get Results Not Excuses

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Quit Making Excuses and Get Motivated!   Ok, you had a bad weekend and you slipped up and either did not exercise, splurged on snacks, or both.  But really, stuffing yourself like a Christmas turkey isn’t limited to the holidays. There are plenty of times we might be…
Categories: Weight Loss
Tags: Motivation Tip, No Excuses, Weight Loss

Recipe: Apple Cinnamon Oatmeal

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This is a great recipe for weight loss and a much tastier version of Apple Cinnamon Oatmeal.  It is filling and full of fiber.  Since it is made with Fairlife skim milk, it had a higher protein content with nearly 14 grams of protein.  If you want to make it a little healthier, remove the…
Categories: Nutrition, Recipe, Weight Loss
Tags: Apple Cinnamon Oatmeal, Oatmeal, Recipe, Weight Loss

Myth: Regular Eating and Exercise Will Prevent Weight Gain

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Myth: If You Eat or Exercise Consistently, You Will Never Gain Weight A common myth is that people who exercise should not gain weight.  The common belief is that fat people are lazy and if they exercise it would fix their obesity.  The fact is that weight gain is mostly an input and not an…
Categories: Research, Weight Loss
Tags: Research, Weight Loss

Weight Loss Tip: Avoid food commercials.

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Food Commercials Increase Snacking.   Every commercial we see on TV is directed at the sale of a product.  Every aspect of the commercial is planned to accentuate the product and tap into your subconscious to get you to buy the product.  Whether the commercial is for Doritos or Poptarts, the goal is to get…
Categories: Research, Weight Loss
Tags: Commercials, Weight Loss, Weight Loss Tip

Lower Calorie Diet May Let You Live Longer

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Low-calorie diets: The new fountain of youth?   We have searched for solutions to create youth and longevity since Ponce DeLeon was searching for the fountain of youth.   We want to live forever but we are quite mortal and forever will never happen.  Our bodies are just…
Categories: Research, Weight Loss
Tags: Research, Weight Loss, Youth

Weight Loss Tip: Focus on Healthy Choices

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Focus on healthy choices and not the weight on the scale. We have all done it.  We value the tracking of our weights more than the long game of change your habits.  The problem with scale watching is that you will plateau or our weight loss will slow.  The gradual change makes it easy to get…
Categories: Weight Loss
Tags: Healthy Choices, Lose Weight, Weight Loss Tip

Structure Your Weight Loss and Maintenance Plan to Guarantee Success

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Why so many pounds regained weight after weight loss and how to prevent the weight gain?  I am nearly 100% certain that this is not the first time you have tried to or have lost weight.  I know there are some folks out there that are blessed with a…
Categories: Research, Weight Loss
Tags: Research, Strcuture, Weight Loss

Motivation: Try, Try Again

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Don't quit, try again.   We live in one of the most prosperous nations in existence.  How do we prove that? Our waistlines. There are approximately 320 million people in the United States[1].  68% of us are overweight or obese.  At any given time, about 50% of overweight people are trying to lose weight, and…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Recipe: Slow Cooker Steel Cut Oats

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Oatmeal: The Superfood Oatmeal is a "superfood."  Although superfood is a made-up marketing term and can be misleading, it is absolutely the proper term for oatmeal.  Oatmeal is very filling when eaten, high in fiber (with both soluble and insoluble),  rich in nutrients (including iron, manganese, magnesium, phosphorus,…
Categories: Recipe, Weight Loss
Tags: Breakfast, Fiber, Oatmeal, Recipe, Satiety

Myth: Weight Loss Means No More Fast Food

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The statement "fast food is too unhealthy for weight loss" is a myth.   Now before you flood my inbox with emails, I am not saying that it is healthy to eat fast food every meal or even every day.  If you must have a fast food meal,…
Categories: Nutrition, Weight Loss
Tags: Fast Food, Myth, Unhealthy, Weight Loss

Weight Loss Tip: Take the Stairs

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Climbing the Stairs Is a Great Exercise to Help You Burn More Calories Stair climbing is a unique exercise that you can easily fit into your work day and can have a beneficial impact on your health over time.  The scientific evidence shows it is everyday activities like…
Categories: Exercise, Weight Loss
Tags: Exercise, Stairs, Weight Loss, Weight Loss Tip

Type of Sugar Consumed May Cause Disease

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Sugar type may be an independent risk for weight gain and disease.   I have been told for years that calories are calories and it does not matter from which source they come.  This month, I found a study in a PubMed search and a review article from Science Daily[1] that…
Categories: Nutrition, Weight Loss
Tags: Diabetes, Fuctose, Glucose, Heart Disease, Sugar, Weight Gain

Weight Loss Tip: Prep Your Meals Ahead of Time

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Prepping and Planning Your Meals Leads to Success.   I have never been much of a prepper.  To be frank and honest, I am a procrastinator.  I loathe being prepared.  I am an adrenaline junky that likes to fly by the seat of his pants.  I prepare, but as I get closer to the deadline,…
Categories: Weight Loss
Tags: Menu, Planning, Prepping, Weight Loss, Weight Loss Tip

Sugar Limits Just Don’t Measure Up

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Dietary sugar guidelines are lacking in evidence. I like to review the medical journals, Google Scholarly, and MEDLINE for newly released research articles.  I read each with a certain degree of skepticism.  I recently found a journal article in the Annals of Internal Medicine entitled "The Scientific Basis…
Categories: Weight Loss
Tags: Guidelines, Nutrition, Research, Sugar, Weight Loss

Motivation: Out With The Old and In With The New

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Keeping Old Clothes Will Not Help Motivate You to Lose Weight I have done it for years.  Whether the clothes are too big or too small, I keep the old clothes because I think I might need them if my weight swings back the other way.  I like a…
Categories: Weight Loss
Tags: Lose Weight, Motivation Tip, Old Clothes, Weight Loss

California Burrito Filling

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Our family loves Mexican food. It is one of our favorite meals to have both at home and in a restaurant. We have tried just about every Mexican joint within 30 miles of our house. My favorite dish at our favorite place is the Burrito California. This is my take on their recipe. This works…
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Chile, Food, Recipe

Myth: Snacking is Bad

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Not all snacking is bad.   Snacking is when you consume food or beverages between your regular meals. Snacking is vilified because, for many of those trying to lose weight, this may be counter-productive to the end result.  Sure, if your idea of a snack is…
Categories: Nutrition, Research, Weight Loss
Tags: Myth, Snacking, Weight Loss

Weight Loss Tip: Walking Off Pounds

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Go Walking and Lose Weight Walking is an easy form of exercise that just about anyone can perform.  Both young and old can enjoy the benefits with little to no equipment or training.  Walking will keep you fit and if you walk each mile in 13-14 minutes, you…
Categories: Weight Loss
Tags: Lose Weight, Walk, Walking, Weight Loss Tip

Breakfast and Weight Loss: What is the Skinny about Breakfast?

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Breakfast: Is It The Most Important Meal of the Day? We have all heard the statement that breakfast is the most important meal of the day.  My grandmother always told me it was unhealthy to miss breakfast.  I have read in many books that missing breakfast makes weight loss more unlikely.…
Categories: Research, Weight Loss
Tags: Breakfast, Research, Weight Loss

Weight Loss Tip: Fill Up on Fiber

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Fiber is free and fills you up.   Fill up on fiber.  Fiber is an important part of digestion, but it is also filling and free. Why do I say this?  It can be subtracted from your carbohydrate count because although it is a carbohydrate, you cannot digest…
Categories: Nutrition, Weight Loss
Tags: Fiber, Weight Loss, Weight Loss Tip

Progress Report: February 2017

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A time to refocus on the plan for 2017.   I have completed one month of 2017.  This post is a monthly progress report to hold myself accountable.  My goal remains unchanged.  I want to try to get to 190 pounds and 18% body fat.   I will then shift to maintenance.  I am pretty…
Categories: Progress Report, Weight Loss
Tags: Plan, Progress Report, Weight, Weight Loss

New Year’s Resolutions Begone

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The odds are that you have already given up of violated your New Year's resolution. We are one month into resolution season.  Millions of us made the decision to take the plunge into a new plan to accomplish a self-improvement goal.  Statistics show that 40% of Americans will…
Categories: Exercise, Weight Loss
Tags: Fail, New Year's, New Year's Resolution, Reasons, Resolution, Weight Loss

Chuck’s Chicken Noodle Vegetable Soup

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A tasty recipe for a soup that replaces some of the noodles with vegetables.  It is a delicious soup that you will enjoy and best of all it is balanced with starch, meat, and lots of vegetables.  This soup will fill you up and keep you full for hours.     Chuck's Chicken Noodle…
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken Noodle, Healthy, Recipe, Weight Loss

21 Fool Proof Ways to Increase Your Water Intake.

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Water is the essence of life, and without it, there would be none.    Most of us quite simply forget that drinking enough water throughout the day is necessary to maintain an efficient, well-hydrated state.  Many of us avoid consuming water to escape restroom visits during our days of…
Categories: Nutrition, Weight Loss
Tags: Dehydrate, Drink, Hydration, Water, Weight Loss

Weight Loss Tip: Measure Your Waist

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Measure You Waist Circumference I have seen quite a few folks trying to lose weight that were very distressed by hitting a plateau.  Using only a scale is a terrible way to look at your progress.  They always report doing the right thing with their…
Categories: Weight Loss
Tags: Central Obesity, Tape Measure, Waist Circumference, Weight Loss, Weight Loss Tip

Is Lasting Weight Loss Impossible?

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Recent weight loss research found that long-term weight loss is difficult.   I found an article just after the holidays that was very depressing for me.  While searching for research to back up another post, I found an article on CBC - Canada entitled "Obesity Research Confirms Long-term Weight Loss…
Categories: Weight Loss
Tags: Long-term, Research, Success, Weight Loss, Weight Maintenance

Recipe: Chile Lime Chicken with Salsa

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This recipe is a delicious dish that I am sure you will love.  This is a very healthy filling for tacos or fajitas.  Give it a try and let me know if you like it.  Chile Lime Chicken with Salsa Nutrition:
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Chile, Lime, Recipe

Research Proven Weight Loss: Whey Protein

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Whey Supplementation Helps with Weight Loss.   What is whey protein (WP)?  Proteins are the building blocks of our bodies and are made of chains of amino acids. Simply put, whey is one of the two proteinaceous compounds found in milk, with the other being casein.  When…
Categories: Nutrition, Research, Weight Loss
Tags: Body Fat, Casein, Fat Loss, Muscle Mass, Obesity, Protein, Weight Loss, Whey

Are Proportioned and Prepackaged Meals Healthy?

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Frozen and prepackaged meals can be a healthy option. Our society is increasingly on the go and has less downtime than many of our counterparts int he world. With the increased time at work and travel to and from, we look for more convenient ways to feed…
Categories: Nutrition, Research, Weight Loss
Tags: Dinners, Foods, Frozen, Meals, Microwave, Nutrition, Packaged, Processed, Weight Loss

Healthier Pasta

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Pasta can be a very fulfilling meal, but can it be healthy? Not all noodles are created equal.  Even within the same brand, there may be a drastic difference in the nutritional content.  Because we enjoy pasta but want to eat healthily, we compared the nutrition information to help us choose the best.   As with…
Categories: Nutrition, Review, Weight Loss
Tags: Fiber, Healthier Pasta, Protein, Weight Loss

One Bottle of Water Can Induce Weight Loss

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A Single Additional Bottle of Cold Water Can Lead to Significant Weight Loss This is one of my quick tip articles.  Before we hit the research, let's discuss some background information.  Water is an essential element in our diets.  Our bodies have a need for water that is relentless to…
Categories: Weight Loss
Tags: Boost Metabolism, Calorie, Quick Tip, Research, Water, Weight Loss

Healthier Tortillas

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There are healthier tortillas for you to enjoy. So, you have decided to improve your diet. This concept brings up a lot of questions.  Where do you start?  What do you need to change?  Do you go low calorie, low carbohydrate, high fiber, high protein, or any combination of the above?  The wraps you use…
Categories: Nutrition, Review, Weight Loss
Tags: Choice, Flour, Healthy, High Fiber, Low Carb, Nutrition, Review, Tortilla

Early Dinner or Skipping Meals Assists Weight Loss

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Meal timing study shows promise in helping people shed body fat It has long been postulated that the key to weight loss is eating breakfast and not skipping meals.  It appears that a recent study breaks this concept particularly.  A study at the University of Alabama Birmingham found…
Categories: Weight Loss
Tags: Dinner, Earlier, Meal Skipping, Meal Time

Keep the Splurge to a Single Slip Up

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Splurges are a quick way to derail your diet.   Don't let a single slip up ruin your progress or knock you off the wagon.  The big thing is you need to not let one slip up turn into a whole day, month, or week of slip ups.  You cannot…
Categories: Weight Loss
Tags: Derail, Diet, Slip Up, Weight Loss

Red meat is not bad for your heart.

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New data shows red meat has neutral effect on cardiovascular disease risk factors Red meat has long been vilified for causing heart disease for the last 20-30 years.  Just like dairy and butter, red meat and the saturated fat contained within it has long been tied to heart disease.…
Categories: Research
Tags: Cardiovascular, Moderation, Red Meat, Weight Loss

Osteoarthritis: Can You Run Too Much?

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Can running excessively cause hip and knee arthritis?   Running is an excellent form of exercise if your body can take the pounding.  You can burn over 500 calories per hour.  One of the questions many patients ask is if it will increase your risk of degenerative or osteoarthritis (OA).…
Categories: Exercise, Research, Weight Loss
Tags: Arthritis, Cartlidge, Degenerative, Exercise, Jogging, Joint, Knee, OA, Obesity, Osteoarthritis, Research, Running, Study, Walking, Weight Loss

Low-carb Diets Could Be Better For Weight Loss

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Low-carbohydrate Diets May Be Better For Weight Loss Than a Low-fat Alternative. As we enter the post-holiday period, most of us begin to focus on recovering from the all the parties and feasts.  Most have gained a little poundage over the holidays and now we are planning to lose the extra that we gained around…
Categories: Nutrition, Research, Weight Loss
Tags: Low Carb, Low-carbohydrate, Weight Loss

Weight Loss Tip: Salad Dressing

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Weight loss tip #1 is very simple.  Eating out is a trap for those trying to lose weight.  The foods can be high in calories and…
Categories: Weight Loss
Tags: Salad Dressing, Weight Loss Tip

Overweight, Obesity, or Overfat

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A Challenge of Terminology: Overweight or Overfat One of the problems with our current state of diet, weight loss, and obesity in the United States is the language we use. Every article I read refers to weight loss when they mean fat loss. I am no different because I interchange…
Categories: Research, Weight Loss
Tags: Body Fat, Obesity, Overfat, Overweight, Weight Loss

Healthier Tortilla Chips

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Is there a healthy alternative to corn-based tortilla chips? Strapping on the feed bag in front of the TV is harder to avoid as you watch your favorite football team.  Our falls are spent in tailgate party binge eating and drinking copious amounts of alcohol.  Snack foods are the bane of weight loss and maintenance.…
Categories: Nutrition, Weight Loss
Tags: Nutrition, Tortilla Chips, Weight Loss

Nutrition Class Helpful Tips

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My Lessons from a Dietician I recently attended a nutrition class that was offered for free at a local hospital.  It was an interesting class.  Many of the things discussed were things that we already know.  Don’t eat junk food.  Eat more fiber.  Eat more fruits and vegetables. …
Categories: Nutrition, Weight Loss
Tags: Body, Body Fat, Dietician, Eat, Fat, Nutrition, Registered, Weight

Research Proven Weight Loss: Chew Slowly

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Chew More Slowly, Lose More Weight It has been widely postulated that eating slower or completely chewing your food will increase satiety or suppress your appetitie.  In medicine and health research, folks often say things based one experience but with our any proof.  For years, my wife has…
Categories: Research, Weight Loss
Tags: Appetite, Chew, Chewing, Satiety, Supress, Weight Gain, Weight Loss

Weight loss may provide cardiovascular benefits long after the diet ends.

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Cardiovascular risk reduction benefits may continue five years after weight loss program ends. Need another reason to lose weight.  This study evidence may motivate you to lose weight.  More motivation is a good thing, and hopefully, this will push you to success.  The bottom line is that…
Categories: Research, Weight Loss
Tags: Cardiovascular, Diabetes, Risk Factors, Weight Loss, Why WAIT

Research: Parental Obesity Tied to Developmental Delays

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Obesity in parents may be an indicator for developmental delays in children.   We all know that obesity is not good for the individual and that families who are overweight tend to brood children that are overweight, but is your weight bad your children's health.  Although the research is not…
Categories: Weight Loss
Tags: Delays, Development, Obesity, Research

Quitting Your resolution?

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Are you discouraged at the progress in meeting your New Years Resolution? We are at the one week mark and between 1-3 weeks is where quite a few of us will become discouraged and plan on quitting their plan.  No matter whether you plan to save more, lose weight, live a healthy lifestyle, or improve…
Categories: Weight Loss
Tags: Discourage, New Year's, Plan, Refocus, Resolutions

Aspiration Therapy Such as AspireAssist May be Safe and Effective

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Aspiration therapy for obesity; a Safe and Effective Treatment or the 21st Century Tape Worm. In obesity, you have to understand the root of what causes most obesity.  Most obesity is not caused by a magical endocrine disorder or metabolic shortcoming that hinders someone from losing weight.  The problem in…
Categories: Research, Weight Loss
Tags: AspireAssist, Obesity, Research, Therapy, Weight Loss

Myth: Can Delicious Flavor Lead to Obesity?

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Does Food Flavor Lead to Obesity? We all have foods that we crave.  The mere thought of the eating them brings the flavor to mind and makes our mouths water.  It has often been postulated that sweet or fatty flavors by themselves might cause obesity.  Fat, sugar, and carbohydrates have been vilified as culprits when…
Categories: Research, Weight Loss
Tags: Flavor, Myth, Obesity, Research, Weight Gain

Weight Loss Patience

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Why haven't I lost weight? I have said this before, but it is time to review this topic as we enter into the new year.  We are impatient and expect instant changes.  Weight loss takes time, and you need avoid becoming discouraged.   Weight loss and fitness require a lot of effort that is more…
Categories: Exercise, Weight Loss
Tags: Advice, Homor, Weight Loss

Research Proven Weight Loss: Sleep

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Sleep can help you lose weight and avoid obesity and cravings.  We all know that sleep is essential for optimal health.  We do not function efficiently without enough sleep, and we are just plain grumpy if our sleep is interrupted, but we still fail to get enough good quality…
Categories: Research, Weight Loss
Tags: Craving, Obesity, Rem, Rem Sleep, Sleep, Sucrose, Weight Loss

Progress Report: January 2017

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A new start and plan for the start of 2017.   As we enter into the New Year.  I plan a monthly progress report to hold myself accountable.  I am pretty close to where I want to be.  I have lost over 30 pounds and 10 percent body fat.  That is not bad for 4-5 months.…
Categories: Progress Report, Weight Loss
Tags: Plan, Progress Report, Weight, Weight Loss

My New Year’s Resolution

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Life with less CRAP.     Ok, I have to admit that I do not live very healthy.  I lost a bunch of weight over the years, but I have failed to keep it off.  Once again, I have started to gain it off.  My dietary indiscretion is…
Categories: Exercise, Weight Loss
Tags: Exercise, Goals, New Year's, New Year's Resolution, Resolution, Weight Loss

Resolutions for a New Year

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New Year's Resolutions rarely come to fruition.   We rarely put a lot of time and effort into planning our New year's resolutions.  We make many unrealistic and idealistic plan to change our lives after a night full of alcohol induced delusions…
Categories: Exercise, Weight Loss
Tags: Exercise, New Year, New Year's Resolution, Resolution, Weight, Weight Loss

Is Alcohol Killing Your Diet?

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Alcohol is the diet destroyer.   Quite a few of us enjoy social time after work and the relaxing and sedating effects of a drink.  It is a part of our societies traditions.  I am no different.  I love a good glass of bourbon and…
Categories: Research, Weight Loss
Tags: Alcohol, Diet Destroyer, Diet Killer, Moderation, Weight Loss

Research Proven Weight Loss: Apple Cider Vinegar

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Apple Cider Vinegar: The Magic Bullet? I can remember as a child that we alway made apple butter and cider in the last summer in West Virginia. We would gather at the family farm to pick apples and press them for cider. I love the stuff and miss…
Categories: Weight Loss
Tags: Appetite, Apple Cider Vinegar, Blood Sugar, Fat Loss, Satiety, Vinegar, Weight Loss

Food for Thought: Tax on Body Weight

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Taxing Obesity: That will teach those overeaters!    This is the way many liberals and politicians think.  Tax them and punish them for their bad behavior and they will change.  How well ahs they worked out…
Categories: Weight Loss
Tags: Body Weight, Obesity, Overweight, Punish, Sin Tax, Tax

Research Proven Weight Loss: Fruits and Vegetables

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Fruits and vegetables and fruits will help you lose weight.   Americans, in general, eat too few fruits nad vegetables.  Fruits and vegetables have several benefits that make them exceptionally beneficial for those trying to lose weight.  They tend to have more fiber than fruit juices…
Categories: Nutrition, Research, Weight Loss
Tags: Fruits, Research Proven, Vegetables, Weight Loss

Weight Loss Research: Diet Soda

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Does diet soda help or hurt weight loss?   The recent bans and taxes in liberal cities to paternalistically protect you from the evils of sugar or carbonation are nothing new.  The bullseye on soda or carbonated sweetened drinks has been around for a long time and…
Categories: Weight Loss
Tags: Artificial, Aspartame, Fountain Drink, Obesity, Soda, Soft Drink, Sweetener, Waistline, Weight Gain, Weight Loss

Christmas: A time of family dysfunction

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How to survive with your sanity after the holidays with your family. I have often thought about a vacation in sub-Sahara Africa during the holiday season to avoid my family.  I guess I could play possum or just stop answering the door and phone.  I love my family, but ten…
Categories: Weight Loss
Tags: Alcohol, Anxiety, Christmas Tips, Holiday Tips, Stress

Merry Christmas

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Merry Christmas and Happy Holidays.   This is a great time of year to enjoy you family so from my family to yours, Merry Christmas.  Enjoy the family time and don't worry about your diet.  As I have said many times this year, have a great day and don't…
Categories: Weight Loss
Tags: Merry Christmas, Wish

Methods and Tips for Portion Control

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Ways to control you portion size Weight loss is not an easy task.  Most dieters have no idea of what a portion size is and how to moderate the intake of various foods they eat in a given day.  When we sit down to eat, the last thing…
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Tags: Portion Control, Weight Loss

Obesity and High Blood Pressure

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Obesity and High Blood Pressure AKA Hypertension Diabetes and Hypertension affect many Americans. Hypertension is at epidemic levels, and like diabetes, high blood pressure is a silent killer. The number of people living with hypertension is predicted to be over 1.5 billion worldwide in less than…
Categories: Weight Loss
Tags: Blood Pressure, Hypertension, Obesity, Weight Loss

Holiday Tips to Avoid Weight Gain

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Merry Christmas and let's pack on the pounds! Holidays are times of plenty and food is no different.  The goal is to enjoy yourself without digging a hole too big to escape from in the new year.  I’m not going to advocate that you should attempt…
Categories: Weight Loss
Tags: Christmas, Holiday Parties, Holiday Season, Weight Loss

Recipe: Healthy Ranch Dip

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I know ranch dip does not exactly scream Christmas, but I want to make something that I could dip Buffalo Strips in during the football games so here you go.  
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Tags: Healthy, Ranch, Recipe

Pre-diabetes: The Silent Killer

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Understanding Prediabetes, Diabetes, and Obesity This post will hopefully help individuals understand how excess weight puts them at a higher risk of developing pre-diabetes and diabetes. Most with a weight problem are not aware they are predisposed for pre-diabetes and diabetes until symptoms of type 2 diabetes begin to show. Even then it takes time…
Categories: Weight Loss
Tags: Diabetes, Obesity, Pre Diabetes, Prediabetes, Weight Loss

Metabolic Syndrome: The Bottom Line

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Metabolic Syndrome: Is more than just overweight? What is metabolic syndrome?  Metabolic syndrome, aka Syndrome X, is a common condition that is every bit as prevalent as the common cold and likely way more expensive for us to treat.  Nearly 50 million Americans have metabolic syndrome and it have a family, age related, and ethnic…
Categories: Weight Loss
Tags: Central, Diabetes, High Blood Pressure, Hypertension, Insulin Resistance, Metabolic Syndrome, Obesity, Weight Loss

Weight Loss Can Save You Money

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Losing Weight Can Expand Your Wallet While Trimming Your Waist! The number of Americans that are overweight or obese is approximately 72 million per the CDC.  Most are not motivated to lose weight but obviously we are or you would not be on this website.  What can I do to…
Categories: Weight Loss
Tags: Money, Save Money, Waist Line, Wallet, Weight Loss

Obesity Humor Hinders Weight Loss

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Obesity humor is not just a joke. A positive attitude and confidence can empower successful weight loss, but how is it possible if we continue to pile on with derogatory and sarcastic humor from all angles that makes fun of and diminishes the problem and ridicules the individual.  A negative attitude can make losing weight difficult or…
Categories: Weight Loss
Tags: Attitude, Confidence, Energy, Negative, Positive, Weight Loss

Is a Calorie Just a Calorie?

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Calories differ based on the source.   A calorie is a single measurement of energy, and each calorie is the same in terms of energy.  If they come from a different source, are they different in the way they affect the human body based on the laws of physics and thermodynamics?  Are…
Categories: Nutrition, Research, Weight Loss
Tags: A Calorie Is Not A Calorie, Calorie, Calories Are Not Calories, Macronutrients, Protein, Weight Loss

Healthier Buffalo Chick Tenders Recipe

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This a very tasty version of mu favorite recipe.  My wife makes this for me and my son and he loves it.  It does well with a healthy version of ranch she often makes to dip for the tenders and celery in.  If you are interested in ranch recipe, visit "Recipe: Healthy Ranch Dip"  …
Categories: Recipe, Weight Loss
Tags: Buffalo Chicken, Healthier Buffalo Chick Tenders Recipe, Recipe

Research Proven Weight Loss: Carbohydrates

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Do Carbohydrates Help or Hurt Weight Loss? Carbohydrates have been vilified over the years.  The Adkin's diet and other low carbohydrate diets have highlighted carbs as the primary cause of our obesity problem in the United States.  Is there any truth to this claim or is this just hype to sell…
Categories: Weight Loss
Tags: Carbohydrates, Frutose, High Fructose Corn Syrup, Research Proven, Sugars, Weight Loss

Progress Update: December

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The December Lull The end of November and early December have not been conducive to sticking to a healthy lifestyle.  There have been a lot of parties and social functions.  That with the changing of the weather, I have not been exercising as much, and I have…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Keys to Success: Maximizing Fat Loss, Part 3

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Maximize Fat Loss What dieters should focus on is fat loss and not weight loss.  Ultimately, maximizing fat loss is all about calories in versus calories out and a total deficit of 3500 calories to lose 1 pound of body weight[1].  This fact is true, but how much less should you eat to…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Caloric Balance, Fat Loss, Maximizing Fat Loss, Weight Loss

Food For thought: Fresh Versus Frozen Fruit and Vegetables

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I can remember, as a child, my grandmother telling me that flash foods were better than frozen foods. If you think about it, it makes sense that fresh food would be better for you than frozen food. Frozen food is processed and well, fresh food is fresh. The…
Categories: Nutrition
Tags: Fresh, Frozen, Fruits, Nutrition, Vegetables

Pedometer Review: Withings Pulse O2

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Withings Pedometer  Bottom Line Up Front:  This is a good and effective pedometer.  It just plain works and has a lot of great features which are listed below.   Pedometers come in all shapes, colors, and sizes.   This particular model is the perfect shape and size to fit on your belt and the buttons are in the…
Categories: Exercise, Review, Weight Loss
Tags: Electroncis, Exercise, Fitness, Pedometer, Walking, Withings

Research Proven Weight Loss: Food and Plate Color

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Color Up Your Food and Dinner Plate for Weight Loss When I started research this as a topic after reading an article on colors of plates and weight loss, I thought this topic is crazy.  The color of a plate is not going to cause someone to lose weight.  What inherent property would a colored…
Categories: Research, Weight Loss
Tags: Food Color, Obesity, Plate Color, Proven, Research, Weight Loss

Myth #7: Obesity is A Lack of Self Control

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Obesity is not due to Poor Self-Discipline. I do not know how many times during my years in the military have I heard and officer and enlisted Soldier refer someone overweight as weak.  It is more than just willpower and a decision to be thin.  It is 100% false that weight gain/loss is all about a…
Categories: Research, Weight Loss
Tags: Obesity, Weight Gain, Weight Loss, Willpower

Research Proven Weight Loss: Calcium Versus Dairy

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Can Calcium Increase Weight Loss I already did an article that showed research raving that yogurt can help with weight loss.  We are told that milk and calcium are good for the bones and teeth.  I have read that calcium can do it also, but is there research to back that up?   …
Categories: Nutrition, Research, Weight Loss
Tags: Appetitie, Calcium, Dairy, Fat Loss, Weight Loss

Myth #6: Low-fat and Fat-free Foods Are Healthier

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Low-fat and Fat-free foods often contain as many or more calories as the full fat versions. In college, I remember when the avalanche of low-fat and fat-free products hit the market.  People flocked to the stores to buy and try these new products.  The marketing had sole them as a way to manage calories and eat…
Categories: Nutrition, Research, Weight Loss
Tags: Fat-free, Lose Weight, Low-fat, Myth, Nutrition

Research Proven Weight Loss: Coconut Oil

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Can Coconut Oil Help with Weight Loss? Almost everyone who is dieting wants to find a quick way to maximize the weight loss. We all know there are no magic bullets to weight loss, but there are some things that might help us increase our weight loss were assist with maintenance.  Could coconut oil be one of…
Categories: Nutrition, Research, Weight Loss
Tags: Coconut, Coconut Oil, Research, Research Proven, Weight Loss

Progress: Bod Pod versus Impedance

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The Bod Pod: Body Fat Percentages  The Bod Pod is the Cadillac of body fat percentages.  I have a scale in the bathroom and it does electrical impedance.  They are notorious for being 12 percentages off depending on hydration.  I decided to have the measurement done at our local wellness center to see where I…
Categories: Exercise, Progress Report, Weight Loss
Tags: Bod Pod, Body Composition, Body Fat, Motivation, Weight Loss

Research Proven Weight Loss: Spicy Foods

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Spicy Food Are Key to Lasting Weight Loss It has long been postulated that spicy foods can help to speed up your metabolism.  Capsaicin, which is the active ingredient in hot peppers, makes you sweat like you just exercised, but does it affect your metabolism?  Do chilies raise your body temperature and require your body to…
Categories: Research, Weight Loss
Tags: Hot Peppers, Research, Spicy Foods, Weight Loss

The Evils of Doughnuts

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  Doughnut are Satan's Minions Doughnuts are one of those things that are very hard to resist.  They are exceptional delicious and I might even say addictive but they are also poison to your waistline.  They make you feel good with a euphoria that is to some as addictive as heroine.  There is nothing like…
Categories: Nutrition, Weight Loss
Tags: Doughnuts, Evils, Fat, Obesity, Sugar

Recipe: Egg Taco

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Nutritional Information:
Categories: Nutrition, Recipe, Weight Loss
Tags: Egg Taco, Eggs, Healthy, Recipe, Taco, Tex Mex

Research Proven Weight Loss: Diet Trumps Exercise

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 Diet Is Better Than Exercise  There is plenty of research out there that indicates that diet is better than exercise.  We've been taught that exercise is so important for weight loss.  I absolutely hate doing tot he gym.  The question is, is it true that diet is better than exercise to loose weight? A lot…
Categories: Exercise, Research, Weight Loss
Tags: Diet, Exercise, Proven, Research, Weight Loss

Food for Thought: Exercise at Work

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How to Incorporate Exercise into Your Day Ok, it is Monday after a weekend.  I hit the snooze button too much and now I have to play catch up on my steps.  Don't let your work schedule get in the way of 10,000 steps.  In an ideal situation, I would…
Categories: Exercise, Weight Loss
Tags: Exercise At Work, Exercise During Work Day, Increase, Steps, Weight Loss, Work

Recipe: Mexican Pizza

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    Nutritional Information:
Categories: Nutrition, Recipe, Weight Loss
Tags: Healthy, Recipe, Tex Mex Pizza Recipe

Inspiration Quote

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   We spend a lot of time an effort on losing weight.  American's spend billions on supplements, health clubs, and weight loss books.  There is not quick fix so make a pledge today to change.  The key to last weight loss is making a change that sticks.…
Categories: Weight Loss
Tags: Inspirational Quote, Weight Loss

Research Proven Weight Loss: Eggs

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 Can I Eat Eggs and Lose Weight?   Successful weight loss is as simple as making good decisions for  your breakfast.  Adding eggs to your diet may be one of the easiest things to do if you’re trying to lose weight.  Eggs are cheap, easy to make,  and they…
Categories: Nutrition, Research, Weight Loss
Tags: Eggs, Proven, Research, Weight Loss

Happy Thanksgiving

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Happy Thanksgiving Today is the day of plenty.  Please enjoy your Thanksgiving.   Tomorrow is another day. The most important thing about Thanksgiving is you should feel no regret and no guilt.  Focus on recovery tomorrow.  Tomorrow I will post an article on my trip to…
Categories: Weight Loss
Tags: Happy Thanksgiving

Road Bump: Thanksgiving

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Thanksgiving is almost here! Thanksgiving is the holiday of over indulgence.  The cornucopia of plenty is a threat to any diet.   Many surveys indicate that the average weight gain during Thanksgiving is approximately 5 pounds for each American.  …
Categories: Nutrition, Weight Loss
Tags: Obesity, Road Bump, Thanksgiving, Weight Gain

Eating Out: McDonalds

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Can I eat at McDonalds and still maintain a healthy lifestyle?    Fat food is the biggest mine field for dieters.   You are on the road and want something fast and your family choses McDonalds.  Although, it is not the best choice, you can still control you potions size…
Categories: Nutrition, Weight Loss
Tags: Diet, Eating Healthy, McDonald, Weight Loss

Research Proven Weight Loss: Omega-3 Fatty Acids

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Omega-3: An Appetite Suppressant?  There is no such thing as a sure thing or a magic bullet when it comes to weight loss.  Around the globe, obesity and obesity related illnesses are represents a major public health challenge. The prognosis for citizens of the United States is exceptionally poor.  Unfortunately, There is not sunrise on the…
Categories: Research, Weight Loss
Tags: Fatty Acid, Leptin, Omega-3, Weight Loss

Leptin the Appetite Suppressor Hormone

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Leptin: the hormone that suppresses appetite  Many dieters struggle with weight loss because of their feelings of hunger. They try to lose weight but their appetite gets in the way.   Many have tried unsafe fad diets that are based on science but do not fully understand the science behind them.  Recently, I wrote an…
Categories: Research, Weight Loss
Tags: Appetite, Ghrelin, Hunger, Leptin, Obesity, Sateity, Satiety, Weight Loss

Road Bump: Holiday Travel

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Obstacles to a Diet During Travel  Travel during the holidays presents several road bumps.  Road trips, air travel, changing schedules, eating Thanksgiving or Christmas dinners, Chanukah and its emphasis on dairy and foods fried in oil.  The list of challenges is as endless as the different ways we celebrate the holidays. …
Categories: Nutrition, Weight Loss
Tags: Hints, Holiday, Obesity, Travel, Weight Loss

Inspiration Quotes: Obesity and Weight Gain

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 As much as I can stand that liberal, he…
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Tags: Inpirational, Obesity, Quote, Weight Gain

Progress Report

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 Progress Report: 17 November 2016 I am now almost 4 months into my new path to health.  I have been scaling back my exercise and I am now only down about 250-500 calories per day which should result in 1/2 to 1 pounds of weight loss per week.  I am down almost 38 pounds in…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Road Bump: Ice Cream

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Ice Cream: The Frozen Nectar of Satan Ice cream is a fantastic thing unless of course, you are lactose intolerant then it is worse than the frozen nectar of stain.  You can get the yogurt version or lactose-free but they are not the same.  Ice cream is sweet can creamy cold goodness that our parents reward…
Categories: Weight Loss
Tags: Dessert, Ice Cream, Road Bump, Weight Loss

Food for Thought: Motorized Shopping Carts

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One of my pet peeves is seeing many of the folks riding around stores on a motorized shopping cart.  Before you get mad, I am not criticizing…
Categories: Weight Loss
Tags: Disability, Food For Thought, Handicap, Motorized Carts

Hormones of Obesity: Ghrelin

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Ghrelin: The Gremlin of Hunger Hormones If you talk to the average American, they have heard adrenalin, insulin, and cortisol.  If you mention grhelin, they will probably think it was a corny 1980s film about little creatures that you should not feed at night or give water.  This one is al most as sinister and…
Categories: Research, Weight Loss
Tags: Appetite, Ghrelin, Hormone, Hunger, Obesity, Weight Gain

The Battlefield: How Cortisol Makes You Fat and Unhealthy

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Stress as Cause of Weight Gain This a continuation of part 1.  Cortisol, as indicated in part one, is a stress steroid hormone. Many health experts say cortisol is public enemy number one. Researchers and doctors alike have indicated that it is a major cause of poor health in patients with chronic elevated stress and…
Categories: Research, Weight Loss
Tags: Research, Stress Reduction, Weight Gain, Weight Loss

Food for Thought: Comfort Food

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Comfort foods are foods we use to soothe our anxiety and depression.  They make us calm and increase endorphins.  For me, my comfort food is pizza or pepperoni rolls  Heck, I…
Categories: Research, Weight Loss
Tags: Comfort, Food, Thought

Stress and Cortisol

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Stress and Cortisol This is the first of a four part article on stress and cortisol.  If you understand stress and cortisol, you will understand one reason why Americans are getting fatter and fatter.  Sure we overeat, but stress and cortisol are arguably the main reasons why. What is Stress? Stress is an easy concept…
Categories: Research, Weight Loss
Tags: Cortisol, Stress, Weight, Weight Gain, Weight Loss

Hormones of Obesity: Cortisol

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Cortisol: The Beer Gut Hormone Cortisol is a steroid hormone of the glucocorticoid class that is made and released by the Adrenal Glands in response to stress (Examples of glucocorticoid like hormones are hydrocortisone and prednisone).  The adrenals located above each kidney.  It is often…
Categories: Research, Weight Loss
Tags: Cortisol, Hormone, Obesity, Weight Gain

Hormones of Obesity

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The Hormones of Weight Gain and Loss Nearly two thirds of Americans are either overweight of obese.  Medical providers are overwhelmed by the consequences of poor dietary and lifestyle decisions.  Obesity results in deaths from illness such as hypertension (high blood pressure), diabetes type 2, heart disease, high cholesterol, and stroke.  Weight gain and obesity…
Categories: Weight Loss
Tags: Hormones, Obesity, Weight Gain, Weight Loss

Recipe: Ranch Chicken

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This is an easy main course to put together.  Enjoy this chicken in a high-fiber wrap with a side of veggies and you have a quick and simple meal.  
Categories: Weight Loss

Top 10 Reasons You Overeat

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Reasons You Overeat It does not matter if you are trying to maintain weight loss or if you are just starting to lose weight, the reasons for less-than-successful weight loss are the same.  You have decided to make a change and are careful to know portion sizes and eat healthy choices, but still over eat.  So why…
Categories: Weight Loss
Tags: Loss, Overeat, Reasons, Weight

Recipe: Healthier Pasta with Meat Sauce

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Healthier Pasta with Meat Sauce Recipe I have to admit that I love Italian.  I have a weakness for a simple pasta and meat sauce and I am looking for ways to make a quick dish that I can make and put in bowls in my refrigerator to eat for dinner for 3-5 days after…
Categories: Nutrition, Recipe, Weight Loss
Tags: Italian, Meat Sauce, Nutrition, Pasta, Recipe, Weight Loss

Exercise: Returning to Running

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Exercise: Slow Return to Running If you have not figured it out yet, I am in the US Military.  The military is very interested in readiness and part of readiness is being able to run from incoming fire.  I can run if you chase me with a baseball bat.  In fact, I am pretty sure…
Categories: Exercise
Tags: Exercise, Running, Slow, Walking

Road Bump: Family Food Preferences

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Family Food Preferences Not all of us have the option of preparing meals for just one.  Some of us have to consider our family, friends, roommates, etc. when choosing the weekly menu, shopping, and preparation of meals.  With Chuck living away for work, I must feed myself and our son.  The problem comes in that…
Categories: Nutrition, Weight Loss
Tags: Family, Food, Nutrition, Road Bump

Food for Thought: Diabetes

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Food for Thought: Diabetes  Diabetes type II or adult onset diabetes is a genetic disease that is diet and nutrition related.  If your parents have it, you likely have the gene that will give you this disease.  You and you alone…
Categories: Nutrition, Weight Loss
Tags: Diabetes, Diet, Food, Nutrition, Thought

5 High Fiber Foods to Help Keep You Feeling Full, Part 1

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I posted an article on the benefits of fiber.  This is going to be a multiple part series on high fiber foods you need to add to your diet on a regular basis.  I have found that if I get 30-50 grams of fiber in my diet each day that I am much less hungry.…
Categories: Nutrition, Weight Loss
Tags: Fiber, High Fiber Foods, Nutrition

Inspirational Quote: Exercise

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 Exercise motivation is tough.  Many morning that I have planned to exercise ended with me rolling over and burying my face in the pillow to find from the sunlight.   There is no way way to…
Categories: Exercise
Tags: Exercise, Quote

Progress Update: 31 October 2016

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This is my 3 month progress report on my path to better health. I met my first goal and have a new plan.  I have completed 3 months of my path to health.  I am very happy with my progress and I passed my physical fitness test and I am near being the most fit I…
Categories: Exercise, Weight Loss
Tags: Exercise, Fitness, Progress Report, Weight Loss

Quotes: Alcohol

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Alcohol Quote Ok, we all know that alcohol is full of calories, but we continue to drink it.  This point I would make is that if you can avoid alcohol, it is a good idea to avoid it because it…
Categories: Weight Loss
Tags: Alcohol, Quotes

Pedometer Review: Cheap Chinese Pedometer Bracelet

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  Bottom Line Up Front:  This is a cheap but effective pedometer.  It is made in China and I purchased it for about $2 dollars and that included shipping. Pedometers come in all shapes, colors, and sizes.   Most are not the most accurate at measuring steps or feature rich choice, but this one great at estimating…
Categories: Exercise, Review, Weight Loss
Tags: Exercise, Fitness, Healthy, Pedometer, Walking, Weight Loss

Food for Thought: Junk Food

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This a small food for thought on the simple things you can remove from your diet and how much weight you could lose in a year if you avoid them.  We are going to focus on sugar and junk food today.  They are what I would…
Categories: Nutrition, Weight Loss

Keys to Success: Calorie Deficit, Part 2

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The key to weight loss is a negative calorie balance.   I know this seems like a simple concept, but many cannot accomplish this simple task.  If you want to lose weight, you must create a deficit of calories.  It is this simple, if you eat too many calories, you…
Categories: Nutrition, Weight Loss
Tags: Calorie Deficit

Food for thought: High Calorie Foods

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Everyone thinks that foods that are high calories are unhealthy.  I will refute this right now.  Plain and simple this is untrue.  Two of the healthier foods you can eat are natural peanut butter and guacamole.  Both…
Categories: Nutrition, Research, Weight Loss

Weight Loss: 17 Starting Strategies

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Whenever you strive to change, making the decision is the first step.  Pat yourself on the back for making that decision.  You have already accomplished the first hurdle.  You now need to be confident in your decision and have a positive attitude.  As your blood sugar drops and you become hungry, you are going to…
Categories: Weight Loss

Weight Loss: Portion Control

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An introduction to Portion Control One of the most common reasons for failure in weight loss is overeating.  No matter if you are trying to lose weight or just start eating healthier the first thing you need to learn is portion control.  The fist step is to really understand what a portion or serving size…
Categories: Weight Loss
Tags: Portion Control, Weight Loss

Inspiration Quote: 23 October 2016

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  So you need a little inspiration to get you motivated to avoid the food you crave.  Just focus in…
Categories: Weight Loss

Recipe: Spicy Red Pepper Hummus

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It is Saturday and this is a great recipe for game day.  Yes, I know ti is not nacho cheese, but you can dip with vegetable chips or bean chips and save a whole lot of calories.  
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Tags: Recipe

Weight Loss: Motivation

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I have found it difficult to stay motivated and have to admit that I often fail to meet my target.  More times than not, I get backed into a corner and have not choice but to lose the weight or have severe ramifications. Over the years, I have been more successful of staying on track…
Categories: Weight Loss

Exercise: Weight training

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If you understand how you burn calories, you understand why it is important to keep muscle mass.  Weight lifting is one way to protect and build more muscle mass.   Many consider weigh liftings or residence training to be one of the most important methods of losing weight and I tend to agree.  Weight lifting…
Categories: Exercise, Weight Loss

Pedometer Review: Chinese Made Cheap Blue

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Bottom Line Up Front:  This is a very cheap but effective pedometer.  It is made in China and I purchased it for about three dollars including shipping. Pedometers come in all shapes, colors, and sizes.   Most are not the extremely accurate at measuring steps or feature rich choice, but it is great at estimating…
Categories: Exercise, Review, Weight Loss
Tags: Exercise, Fitness, Fitness Electronics, Pedometer, Weight Loss

Inspirational Quote: 18 October 2016

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I am not sure I know who said it, but I found it online.  Today I needed come inspiration.  I reassess my goals and I would like to get to 199 pounds and 18 percent body fat.  I am currently at 208 and 22.5 percent.  The body post and metabolic testing in 3-4 weeks should help…
Categories: Weight Loss

Progress Report: 17 October 2016

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I am below my goal now.  I am reassessing my goals.   Weight:  If you look at figure 1.  I lost 5.4 pounds this week.  I do not think the weight gain was real.  Some of the weights were a different scale (2-2.5 lbs).…
Categories: Progress Report, Weight Loss

Weight Loss Mistakes: Part 3

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You plan you diet carefully and limit snack to only the healthier foods.  But are you making good choices.  This series is all about looking at the not so smart choices you might have made.   Weight Loss Mistakes, part 3:   Low fat diets:  Recent studies have debunked the age old claims that we…
Categories: Weight Loss
Tags: Loss, Mistakes, Weight, Weight Loss

Recipe: Healthier Beef Nachos

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Ok, it is college game day and of course, who does not like nachos on game day.  I made a healthier version.  
Categories: Recipe
Tags: Healthy, Mexican, Nachos, Recipe

Progress Report: Post Vacation

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I am now in Day 3 post vacation.  I was a little discouraged when I stepped on the scale and saw the numbers pop up on the screen.  The damn scale said 215 after 1 week of leave.  It just did not make sense.  I could not see how I could have gained nearly 6…
Categories: Progress Report
Tags: Progress Report, Weight Loss

Exercise Tip: Start Slow and Mix it Up

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One of the most important tips I can give you about starting slow.  If you start out from a sedentary or mild activity to level and try to go heavy or high intensity exercise, you will likely either be unsuccessful or end in injury.  As you increase the intensity, do so slowly.  Do the same…
Categories: Exercise, Weight Loss
Tags: Esercise, Exercise Tips, Slow, Start

Progress Report: Back in the Saddle Again

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After a little hiatus from logging my diet and exercise, I am back to using lose it.  I planned to do it while on vacation, but various things got in the way.  The number one obstacle was eating out.  I did well for a about a week and then I gave up.   [caption id="attachment_3684"…
Categories: Progress Report, Weight Loss

Progress report: Return from Vacation

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I am on my way back from vacation.  Two flights and I will back in Texas.  I am going to miss my family but it is time to get back to work.  This is a two fold problem because depression often starts and ends with eating.  We are funny animals.  We eat when we are…
Categories: Progress Report

Progress Report: 10 Weeks of Weight Loss

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I am 10 weeks out from where I started and I just completed 13 days of vacation time. I knew it would be tough being at home. I have had a bunch of cake during my promotion ceremony and the days that followed. I that were not enough, we lost power 3 days after Hurricane…
Categories: Exercise, Progress Report, Weight Loss

Road Bump: Cake

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Parties often involve a celebratory cake.  Cakes are full of sugar and fat.  The best of all is a buttercream cake.  The cake is often made pound cake which contains over a pound of butter and flour and that does not count what is in the icing.  How do you stay healthy and continue to…
Categories: Weight Loss

Research Proven Weight Loss: Fiber

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We all know that fiber helps with lowering your cholesterol and risk of colon cancer.  In my opinion, when it comes to losing weight, one simple piece of advice may be more helpful than all the diet books, exercise, calorie counting, and portion measuring put together: Eat more fiber.   Fiber is filling and its expanding…
Categories: Nutrition, Research, Weight Loss

Road Bump: Rest and Sleep

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So should you walk up at 5 am and go out for a run?  Ben Franklin said that "Early to bed and early to rise, makes a man healthy, wealthy, and wise".  In the Military, early morning fitness is the norm, but is it the right thing to do?   Research: …
Categories: Weight Loss

Recipe: Garlic Chicken

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This recipe is one that I really like.  It has lots of flavor.  I added pepper and paprika to the original recipe.  
Categories: Nutrition, Recipe
Tags: Healthy, Recipe, Weight Loss

Research Proven Weight Loss: Drink Water

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Americans are estimated to be 5-10% dehydrated, but too much water can be just as fatal as dehydration.  I would suspect that this estimate is low base don my trip to the grocery store.  Everyone I saw was loading their cart full of soda and coffee.  Both of these may contain caffeine which will  worsen the…
Categories: Nutrition, Research, Weight Loss

Road Bump: Peer Pressure

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One of the biggest obstacles to success in weight loss or weight loss management is peer pressure.   You are out to eat with your family and they decide they want to order dessert or you son open the box of Oreos.  Oreo cream is an invention made in…
Categories: Weight Loss

Pedometers, Part 5: How many steps?

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Pedometers and The number of steps needed for a healthy lifestyle.   If you buy a pedometer, smart watch, or fitness tracker like a Fitbit, chances are the device will encourage you to take 10,000 steps a day. But do you have to walk this much to be healthy?   There are many recommendations on…
Categories: Exercise, Weight Loss
Tags: Electonics, Exercise, Fitness, Fitness Electronics, Steps, Walking, Weight Loss

Progress Report: 9 Weeks and Goal Met

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This report is going to be slightly different from the prior the prior reports.    I met my goal and now weight approximately 211 pounds.     You will notice that I have gained a few…
Categories: Exercise, Progress Report, Weight Loss

Research Proven Weight Loss: Coffee

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Coffee is a nectar of the gods.  It is miraculous what it does to me each morning.  It truly wakes me from my zombielike state each morning.  It starts every day for many around the world.   I can speak for my administrative assistant and she thanks our maker every day that I have 1-4 cups every…
Categories: Research, Weight Loss

Road Bump: Airport and Airplane Food

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I am in the airport in Dallas and I have to say it is a nice airport.  With a 2 hour layover, I have plenty of time to walk steps in the airport.  The open area and walkways between terminals will allowed me to get in about 5000 steps.   The food is not exactly…
Categories: Weight Loss

Road Bump: Travel and Vacation

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Ok, I am on my first big trip to take vacation.  That is actually two obstacle to continuing my health kick.  One being travel and the other being vacation.  I plan to attack this differently than I…
Categories: Weight Loss

Pedometers, Part 4: Step by Step Math

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Ok.  The key to knowing more about pedometers is to know how the math works.  If you understand the math, you understand the science and mechanism behind the wizard that is a pedometer.  They are not all that complicated until you get to the smart watch. Americans are becoming increasingly sedentary than ever.   Being…
Categories: Exercise, Weight Loss
Tags: 10000 Steps, Calories, Exercise, Math, Pace, Pedometer, Stride

Research Proven Weight Loss: Smaller Plate

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I know it sounds ridiculous.  I have heard for years that using a smaller bowl or plate will help you eat less.  Today, when we eat out, our portion are huge and they seem to get larger every year.  We truly are not only supervising our portion but also our bodies.  The question is: Will…
Categories: Nutrition, Research, Weight Loss

Supplements: Garcinia Cambogia Extract

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Source: Garcinia Cambogia Fruit which is a small green to pale yellow fruit that is shaped a like a pumpkin.  Is is It is grown is Southeast Asia and Africa and is also know as brindleberry, Malabar tamarind and kudam puli.   Garcinia cambogia became popular worldwide after being featured on the Dr. Oz show in…
Categories: Nutrition, Weight Loss

Progress Report: 8 Weeks of Weight Loss

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We are at 8 weeks and I am getting much closer to my goal and I lost 2.3 pounds lost.  I too one day off. Exercise: During the seventh week, I had a…
Categories: Exercise, Progress Report, Weight Loss

Supplements: Whey Protein

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One of the most common supplements for muscle building and weight loss is Whey Protein.  I have heard a lot of outlandish claims on it.  I remember a press conference on YouTube a few years ago when one of the better known companies claimed a higher rate of muscle building with their proprietary blend of…
Categories: Nutrition, Weight Loss

Research Proven Weight Loss: Green Tea

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Green tea has been wide recommended for just about anything that you can think up.  This liquid cure all form the orient is full of anti-oxidants and .  The taste takes some time to get use to it, but once you do, it can be very pleasant. The question remains: does green tea help with weight…
Categories: Research, Weight Loss

Pedometers, Part 3: Why should I buy one?

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Why buy a pedometer?  Many folks out there will tell you that you are wasting your money if you buy a fitness tracker or pedometer.  There are many benefits to buying one, but are they worth the investment?  How do pedometers help me with fitness and weight loss? Why buy a pedometer? Pedometers are a…
Categories: Exercise, Weight Loss
Tags: Electronics, Exercise, Fitness, Fitness Electronics, Obesity, Weight, Weight Loss

Research Proven Weight Loss: High Protein

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How does protein consumption effect weight loss?  I am not going o discuss a particular source of protein.  This is a post reviewing general research on amount of protein consumption and weight loss.   The fad diets are out there.  Everyone has heard of Dr. Adkins and his high protein and low carbohydrate diet.  Almost…
Categories: Nutrition, Research, Weight Loss

Pedometers: Part 2: History of Pedometers

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What is the history of pedometers?   Pedometers were first popular in the 1960s.  They gained fame in the 1964 Olympics in Japan as the 10,000 Step Meter or  Manpo-Kei.  This caused a fitness explosion in Japan and many walking clubs sprung into existence.  Even though this is when pedometers gained popularity, they have existed…
Categories: Exercise, Weight Loss
Tags: Exercise, Fitness Electronics, History, Pedometer, Walking

Progress Report: 7 Weeks of Weight Loss

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We are at 7 weeks and I am getting much closer to my goal.  Week 7 has been a week in which I climbed over the plateau from last week.   I did not take any days off and that is four weeks in a row without a day off.    Exercise: Figure…
Categories: Exercise, Progress Report, Weight Loss

Supplement: Alli Diet Pills

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Orlistat is a pharmaceutical drug, sold over-the-counter under the name Alli, and under prescription as Xenical.  It has been on the market since 1999.  In 2007, it was released for over-the-counter sales under the name Alli.  The difference between the two pills, Alli and Xenical, is dosage.  Alli is 60 mg per pill and Xenical…
Categories: Weight Loss

Myth #5: Calories are just calories.

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I have had a lot of nutrition lectures.  Whether it was a medical instructor or a dietician that I visited when I was trying to lose weight, almost all of them said weight loss is all about calories.  Although this is true to a point, it is also overly simplistic and there is research to disprove…
Categories: Nutrition, Research, Weight Loss

Road Bump: Negative Emotions

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If you are trying to lose wright or get healthier, the worst thing you can do is feel that you have slipped up or are failing.  Regret and guilt will follow and you will being to worsen you eating habits.  One meal will grown into one days of overeating which will expand into a week and…
Categories: Weight Loss

Weight Loss and Eating Out, Part 1

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Eating Healthy In Restaurants Eating out with family and friends shouldn't be an excuse to eat unhealthy foods. This article contains five of my tips that I use to keep my calorie count down when I eat out.  Now, you can sit and enjoy your meal guilt free.   So,  you can sit and enjoy the company of your…
Categories: Weight Loss

Exercise and Illnesses

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  Should I exercise when I am sick?  This is not an exact answer.  But, I will do my best to provide an answer.    What type of illnesses are we discussing? allergies colds coughs ear infections sinusitis tonsillitis throat infections (sore throat) Whether you should exercise depends not he several issues: Benefit Risk to…
Categories: Exercise
Tags: Cold, Common Cold, Exercise, Heat Injury, Illness

Supplements: Green Coffee Bean Extract

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Green coffee beans are the seeds of the Coffee fruit.  They simply normal coffee beans that haven’t been roasted.  When we roast coffee beans to produce drinking coffee, the process reduces the chemical chlorogenic acid level in the coffee beans. Chlorogenic acid is though to be one of the antioxidants in coffee and it is…
Categories: Nutrition

Pedometers: Part 1: What is a Pedometer?

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What is a pedometer and how does one work? A pedometer is a relatively simple device.  Pedometers are devices that are portable and electronic, mechanical, or electromechanical that count each step a person takes by detecting the motion of the user's hands or hips.  They can be a simple mechanical device that just counts steps or as complex as the modern sports…
Categories: Exercise, Weight Loss
Tags: Calorie Counter, Exercise, Fitness Electronics, Pedometer, Step Count, Step Counter

Progress Report: 6 Weeks

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We are at 6 weeks.  Week 6 has been a week in which I his a bit of a plateau.   I did not take any days off and that is three weeks in a row without a day off.    Exercise: Figure 1: Runtatsic Distance with Steps:  Above is the data from…
Categories: Exercise, Progress Report, Weight Loss

Inspiration Quote: 10 September 2016

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  So you need a little motivation to get you to lose weight and exercise.  Focus on success.  You an do this.  Avoid this negative thoughts of failure and you will.  It may not happen as quick as you would like, but it will happen as long you keep push forward.…
Categories: Weight Loss

Weight Loss Goals

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What is a healthy goal for weight loss? The problem with most dieters is they pick a target that is too lofty or unrealistic, and when they miss the mark, they become discouraged.  Being discouraged naturally leads to regret and guilt and these negation thoughts are not helpful is weight loss.  We are in the…
Categories: Weight Loss
Tags: Weight Loss Goals

Supplements: Metabolism Boosters and Thermogenic

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Supplements that claim to stoke or speed up the metabolism have been around for decades and currently go by the name thermogenic or metabolism boosters.   They are currently one of the most popular weight loss supplements in the world and the supplement companies have billions invested in advertising for them.  Although they are quite dangerous, they will…
Categories: Nutrition, Weight Loss

Peanut Butter: Can I eat it and lose weight?

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As a child, I loved to eat peanut butter sandwiches after exercise.  I used to have 1-2 after each football and basketball practice.  It is a staple food of many children and teenagers in America, but somewhere after that age,  peanut butter becomes vilified as a calorie rich weight gain villian.   The questions is…
Categories: Nutrition, Weight Loss

Progress Report: 5 Weeks

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Ok, here we are at 5 weeks.  Week 5 has been a good week week but not great.   I did not take a day off and that is two weeks in a row without a day off.   Drum roll please...... Exercise: Figure 1:  Runtastic Distance with Steps: This chart was created…
Categories: Exercise, Progress Report, Weight Loss

Myth #4: Supplements Help With Weight Loss

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The weight loss supplement industry is a billion dollar industry.  There is a lot of research out there that seems to support the use of supplements to lose weight.  What is the truth behind the research and should I take supplements? There are all sorts of different supplements on the market and all most all…
Categories: Nutrition, Research, Weight Loss

Healthy vs. Unhealthy Fats and Weight Loss

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Good vs. Bad fats. Disgusting fat! Would all of our weight loss problems be solved if we just eliminated fat from our diets? The simple answer is no, it's not that simple.  Fats are an important part of a healthy diet and you cannot live…
Categories: Nutrition, Weight Loss
Tags: Healthy Fats, Nutrition, Weight Loss

Supplements: Are they good or bad?

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The real truth about supplements and myths:   What is the truth about supplements? A lot of health-conscious Americans are taking a vitamin, mineral, or supplement today.  I believe natural medicine has a role in health…
Categories: Nutrition, Research, Weight Loss
Tags: Bad, Danger, Good, Myth, Supplements, Truth

Myth #3: All Carbs are Bad!

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Myth #3: All Carbs are Bad! Sure, they all end up as a simple sugar.  They all end up being stored as fat or burned for energy.   Now for the rest of message: not all carbohydrates are the same.  There are two basic types of carbohydrates: simple and complex. This is a little oversimplified,…
Categories: Nutrition, Weight Loss
Tags: Bad, Carbohydrate, Carbs, Myth, Nutrition

Research Proven Weight Loss: Yogurt

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Research Proven Weight Loss: Yogurt One of the key lessons to achieving lasting weight loss is actually learning to eat correctly.  There are many foods that can be added to your diet to maximize weight loss or reduce weight gain.  One such food is yogurt.  There are plenty of studies that show both dairy and…
Categories: Nutrition, Weight Loss
Tags: Loss, Research, Weight, Weight Loss, Yogurt

Weight Loss Medications: Do they work?

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I recently had a request to write and article one weight loss medications.   As a physician, I try everything in my arsenal to avoid having to go this route with patients.  I would prefer that they not have to take medications, but some are not able to lose weight without them.  My personal opinion…
Categories: Nutrition, Weight Loss
Tags: Medications, Supplements, Weight Loss, Weight Loss Medications

Progress Report: 30 August 2016: 4 weeks / 1 Month

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Progress Report: Ok, here we are at one month.  Like a kid in the candy store I am eager to see how we have done.   Week 4 has been my best week so far.   I did not take a single day off.   Drum roll please... Exercise: Figure 1:  Runtastic…
Categories: Exercise, Progress Report, Weight Loss
Tags: Diet, Exercise, Progress, Report, Weight Loss

Weight Loss Mistakes: Part 2

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The is part 2 of the series.  I hope you find it helpful.   Dehydration:  Hydration is key and it is a research proven method to lose weight and keep it off.  If you do not get enough fluids, you will gain weight.  There is a really good study that looks at the correlation of…
Categories: Weight Loss
Tags: Loss, Mistakes, Weight, Weight Loss

Exercise: Interval Training

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Interval Training  We have all looked for exercise to help maximize weight loss.  Which ones work and which ones do not?  All exercise will work for weight loss if you have a calorie deficit, but some work better. What is interval training?  Interval training is a type of exercise that combines various lengths of set intervals of…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Interval, Loss, Training, Weight Loss

Inspiration Quote: Quitting

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Inspirational Quote: Quitting We all think about quitting because weight loss seems so hard.  Focus on your goal and why you decided to take this…
Categories: Exercise, Weight Loss
Tags: Inspiration, Quiting, Quitting, Quote, Weight Loss

Eating Healthy While Eating Out, Part 1

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Eating Healthy While Eating Out I personally would prefer to not eat healthy when I eat out.  I would prefer to just eat what I want, but recently, I visited a restaurant that is a less common chain restaurant near Jacksonville, FL.  I reviewed the calorie content online as I chose my dish.  I was…
Categories: Weight Loss
Tags: Dining, Eating, Out, Weight Loss

Inspiration Quote: Weight Loss

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Inspirational Quote: Weight Loss Here is a thought.  Get started with the first step to being healthier today.  Lose one half pound per week.  That sounds like very little and you may ask how could it be worth the effort to lose only a half a pound?…
Categories: Weight Loss
Tags: Inspiration, Quote, Weight Loss

Weight Loss Mistakes: Part 1

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Losing weight is not easy.  For some, they struggle to maintain a healthy weight and others just give up and wallow in their obesity.  There are lots of mistakes you can make during your endeavor to lose weight.  These traps will lead to you ultimately failing to lose weight or maintain the losses you have…
Categories: Weight Loss
Tags: Loss, Mistakes, Weight, Weight Loss

Myth #2: Coffee is Dangerous and Unhealthy

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"Coffee is dangerous and unhealthy."  This is preposterous and untrue for most of us.  The reasoning behind this is coffee contains caffeine and caffeine is dangerous. Most studies today, however, actually show that coffee has health benefits that…
Categories: Nutrition, Research, Weight Loss
Tags: Coffee, Loss, Myth, Weight

Recipe: Rotisserie Chicken Wrap

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  Nutrition and Ingredients:
Categories: Recipe
Tags: Chicken, Recipe, Rotissery, Wrap

Progress Report: 21 August 2016

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Progress Report: I am making progress.  Week three is complete.  I did great this week.  This third week was a lot easier. I did take Sunday off this week. So how did I do?  Let take a look. Exercise: During the third week, I walked a…
Categories: Exercise, Progress Report, Weight Loss
Tags: Exercise, Loss, Nutrition, Progress, Report, Weight

Myth #1: Eat Smaller Meals

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If you have health problems, discuss this and any dieting plans with your doctor or dietician.  They can help individualize your plan to your disease condition.     One of the most common myths I hear is that it is better to eat 5-6 smaller meals rather than 3 larger meals.  I am going to…
Categories: Nutrition, Research, Weight Loss
Tags: Lose, Meals, Myth, Small, Smaller Meals, Weight, Weight Loss

Road Bump: Alcohol

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Alcohol may not be as bad for weight loss you may think it is. There is research that has shown that a single drink a couple of times a week may lower your risk of becoming obese, but those who consume more than four drinks daily are more likely to be obese.  More to come on…
Categories: Nutrition, Weight Loss
Tags: Obstabcle, Road Bump, Weight Loss

Jogging vs. Running vs. Walking

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I have often though about returning to running.  I remember my days in Germany running with a jogging stroller for fitness and in hope that this would induce sleep for my son.  It gave my wife a break and was a means for me to exercise.  I loved the stress release and I could exercise…
Categories: Exercise
Tags: Cons, Exercise, Jogging, Pros, Running, Walking

Recipe: Hatch Chile Chicken

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Categories: Recipe
Tags: Chicken, Chile, Hatch, Recipe

What Made Me Choose Walking?

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Why did I choose walking as a form of exercise?  This is an easy answer for me.  It is an exercise that I can continue as I age.   Walking can be a simple from of exercise for the beginner, overweight, sedentary, or just the general couch potato.  It may not…
Categories: Exercise, Weight Loss
Tags: Exercise, Walking

Biochemistry of Calories and Weight Loss

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Okay.  Let's start with the basics.  If you understand the why and how of weight loss and weight gain then losing weight is an easy concept that is very difficult to maintain.  Weight loss is not as easy as just pushing back from the table or not filling the feed bag.  You will need to…
Categories: Nutrition, Weight Loss
Tags: Biochemistry, Calories, Weight Loss

Progress Report: 14 August 2016

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Progress Report:  The second week is complete.  I did very well until yesterday.   This second week was a little easier as I got into the swing of exercising.  I did take two day off. So how did I do?  Let's take a look. Exercise: During the second week, I walked…
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Healthy Microwave Meal: How to Choose?

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A frozen dinner may not be what comes to mind when you think about trying to eat healthy. For people who live alone or are single, it might be difficult to cook healthy because small portions can be difficult to cook.  If you cook large portions, part…
Categories: Nutrition
Tags: Frozen Meal, Microwave Meal, Nutrition

Nutrition: What is Chicory Root or Inulin?

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Chicory root is a common additive to food.  It is also known as inulin.  You can read more to find out specifics and the pros and cons of Inulin.   Chicory or Cichorium intybus, grows in the United States and is cultivated in Mediterranean areas in Europe.  Chicory is…
Categories: Nutrition
Tags: Chicory, Fiber, Inulin, Root

Smart Ones: Spaghetti and Meat Sauce

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Today I am trying a new meal.  I paid $1.74 for Smart Ones Spaghetti meal. The photo is a fair representation of the meal inside.  It absolutely does not have the number of mushrooms in the photo, but that is ok because I don't care for mushrooms. I did add a little parmesan cheese to…
Categories: Nutrition, Review
Tags: Food, Italian, Meat Sauce, Microwave Meal, Nutrition, Review, Spaghetti, Weight Watchers

Weight Loss 101: Weight Loss Made Simple

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Every so called expert will tell you the secret to weight loss.  Anyone who tells you it is easy and you just have to eat lots of a single item, be leery.  Whether it is your sister or aunt telling you all you have to do is drink plenty of water and avoid all "xxx"…
Categories: Nutrition, Weight Loss
Tags: Calorie Balance, Made Simple, Weight Loss

Nutrition Tidbit #3: Fiber

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What is fiber?  Why do I need it?  How can I add it to my diet?  Read more of this article to find out everything you want or need to know about fiber. Fiber: Why Do We Need It? What Foods Are Rich In Fiber? Fiber is the performer otherwise known as roughage. Simply put it…
Categories: Nutrition, Weight Loss
Tags: Fiber, Nutrition, Roughage

Progress Report: Week 1: 5 August 2016

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Progress Report: The first week is always the worst.  It is very tempting to give into the hunger and eat what you crave.  The pain of exercise my be too much to not stop and take a day off and then 1 day turns into 3 and before you know it, you took a week…
Categories: Exercise, Nutrition, Progress Report, Weight Loss
Tags: Exercise, Progress Report, Weight Loss

Calories and BMR Calculations

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"How many calories do I need?"  This is one of the most asked questions from people trying to lose weight.  Short and simple question but it does not have an easy answer.  The most correct answer is that it depends of several factors. What is a Calorie? Figure 1:  Calories from…
Categories: Nutrition, Weight Loss
Tags: Bmr, Calculations, Calories

Nutrition Tidbit #2: Picking a Better Bread

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Bread is one of the most common foods in the American diet. During the past 50 years, bread in America has had less and less nutritional value. We are engineering our bread to be more easily digestible and with less nutritional quality.  These tips will help you chose a better bread.  One question I commonly…
Categories: Nutrition
Tags: Bread, Fiber, Nutrition, Protein, Whole Grain

Weight Loss: 5 Keys for Success, Part 1

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One of the biggest misconceptions I have found in articles, books, and conversations concerning weight loss is that all you have to do is remove a single food type or groups from your diet in order to loose weight.  This is simply and patently false.  So what is the key to losing weight? There are…
Categories: Nutrition, Weight Loss
Tags: Keys For Success, Weight Loss

Empty Calories: Food Choices

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I have read a lot about food choices in dieting and weight loss.  One question that is commonly asked: Are there any key food types to avoid?  Food that make the most sense to avoid are this that have limits for no nutritional value.  Some of these are referred to as empty calories.  This term, empty…
Categories: Nutrition, Weight Loss
Tags: Dieting, Empty Calories, Nutrition, Weight Loss

Nutrition Tidbit #1: Butter or a Substitute?

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Butter has be vilified over the years.  Are their any healthier options?  This article discusses a few.  One of the questions I have been asked on more than one occasion is should I use butter or not.  I am a little different than most physicians and I definitely do not agree with dietitians on this…
Categories: Nutrition
Tags: Butter, Margarine, Peanut Butter, Substitute

Breakfast: Toast and Coffee

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Good morning!!!!! I am not a morning person, but I am excited to start fresh today.  If you have read any of my posts, you know I have decided to switch my diet around.  This is my first meal.  This is not regular toast, this is higher fiber and protein bread.   I am a…
Categories: Nutrition
Tags: Breakfast, Fiber, Meal, Protein, Weight Loss

Exercise: Why Walking is Better!

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Why walking?  This article reviews the many reasons walking is better than higher impact exercise such as running.  For me I chose walking because I have a physical limitation that keeps me from running long distances.  After having major ankle reconstruction surgery, I have been limited in my ability to run.  There are lots of…
Categories: Exercise, Weight Loss
Tags: Exercise, Running, Walking, Weight Loss

Starting Weight

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I woke up in January and realized I was in trouble.  My weight was over 250 and my closes did not fit well.  I lost down to 216 pounds or so.  I fell off the wagon and gained weight back.  I resolve to lose back down to 210 before my next weight.  That is 28…
Categories: Weight Loss
Tags: Diet, Health, Loss, Nutrition, Weight

New Path to Health!: My Health Journey

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Welcome to my new website.  I have decided it is time to make a change in my life.  I am on new path to better health. In January, I decided to make a change. I gained 65 pounds in the prior 3 years. I have drifted to less exercise and more time sitting at a…
Categories: Progress Report
Tags: Health, Weight Loss

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