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.  

Recipe: Blackberry Dragon Fruit Flax Smoothie

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Blackberry Dragon Fruit Flax Smoothie This recipe combines healthy fats from chia seeds and flax meal.  Flax meal is high in fiber, and 73% of the fat is polyunsaturated.  Chia seeds are equally impressive a decent source of protein and fiber.   I have added a base of Fairlife milk and kefir.  The fruit is simply 140…
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

List: Seventeen Tips to Avoid the All-or-Nothing Mentality

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Seventeen ways to avoid the all-or-nothing pitfall.   All-or-nothing usually ends in nothing but diet failure.   The all-or-nothing mentality is the enemy of successful weight loss or maintenance.  Unfortunately, this type of mentality leads to unrealistic expectations.  Recently, I was required to take a trip for work.  This trip required that I take a…
Categories: Exercise, Nutrition, Weight Loss
Tags: Exercise, List, Motivation, Weight Loss

Progress Report: 12 April 2019

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Still one step away from my short-term goal. So I started my weight loss journey back in January of 2019 and I weighed in at 231 lbs. By March, I lost some weight and was at 225 lbs.  Since March, I haven’t really lost any more weight.  In fact, I yo-yoed up and down for most of the next…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Research: Cloves may inhibit fat deposition and lower insulin resistance

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Cloves may reduce both fat deposition and insulin resistance. Clove is one of the many key spices used in Indian cuisine.  It is also found in many seasonal recipes in the United States.  I love adding a dash to my eggnog.  A little dab of ground clove goes a long way to maximizing the taste…
Categories: Nutrition, Research, Weight Loss
Tags: Cloves, Insulin Resistance, Research, Spice, Weight Loss

Research: An evaluation of a commercial weight loss program on weight and body circumference

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Nutrisystem® may show promise at reducing weight and body circumference Few if any commercial weight loss programs have research to back up their use for short or long term weight loss.   Commercial diet plans are readily available to the most weight conscious consumer, but their cost may not be worth the investment because the…
Categories: Research, Weight Loss
Tags: Nutrisystem, Portion Control, Research, Weight Loss

Research: Caraway may reduce appetite

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Caraway may promote satiety. Spices can make your food taste better.  If your food tastes better, it might promote satiety.   Caraway seeds have a pungent flavor that comes from the compounds that make it unique.   Caraway is used to flavor bread, rice, and many sausages.  Caraway seeds taste great, but could they weight…
Categories: Nutrition, Research, Weight Loss
Tags: Caraway Seeds, Research, Weight Loss

Editorial: Stop admiring the problem and start doing

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Admiring the problem is not the solution to losing weight.   You have made the decision to lose weight, and that is a huge decision that is very admirable.  I made the decision three years ago, and I decided to document my various bouts…
Categories: Weight Loss
Tags: Editorial, Weight Loss

Recipe: Pineapple Strawberry Flax Smoothie

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Pineapple Strawberry Flax Smoothie This recipe combines healthy fats from chia seeds and flax meal.  Flax meal is high in fiber and 73% of the fat is polyunsaturated.  Chia seeds are equally impressive a decent source of protein and fiber.   I have added a base of Fairlife milk and kefir.  The fruit is simply 140 grams…
Categories: Nutrition, Recipe, Weight Loss
Tags: Fruit, Recipe, Smoothie, Weight Loss

Happy 1000th post!

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Today is a mark of 1000 posts to this blog! You may consider it sort of a birthday for the blog. It is a milestone.  I have reached the 1000th post milestone.  This day is significant because 1000 posts is a huge accomplishment.  When I started my blog back in July of 2016 I had…
Categories: Weight Loss
Tags: 1000 Post, Milestone

Progress Report: 12 April 2019

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One step away from my short-term goal. Continued progress has me a little closer to my goal.  I have 1.5 pounds to go until I will make weight and one week to meet that goal.  My PT test is less than 1 week away and I weigh in on the following week.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Research: Can lemon water assist weight loss?

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Lemon water may help with weight loss.   Lemons are often promoted as a magical weight loss food that will help the drinker lose weight with no addition of any other activities or changes to your diet.  It sounds like a bridge too far.  I discussed lemons water and the research behind it over a…
Categories: Nutrition, Research, Weight Loss
Tags: Lemon Water, Research, Weight Loss

Research: Commercial weight-loss programs are ineffective for meaningful weight loss

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Most dieters fail to achieve meaningful weight loss on commercial programs You have seen the ads for Nutrisystems with multiple stars claiming to lose the weight with their packages meals with minimal to no effort.  Despite popular belief, most of the commercial weight loss programs are somewhat less effective than the ads will make you believe.  The…
Categories: Nutrition, Research, Weight Loss
Tags: Commercial Diet, Research, Weight Loss

Research: Alcohol increases the intake of junk food.

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Drinking alcohol increases grazing for junk food.   We have all had a night of debauchery in our youth where we spent the night out with friends hopping from bar to bar followed by a less than a healthy meal.  Anecdotally, we know that drinking increase poor food choices.  It just makes sense that sense…
Categories: Nutrition, Research, Weight Loss
Tags: Alcohol, Junk Food, Research, Weight Loss

Progress report: 8 April 2019

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Thirteen days and counting. I have had a fantastic week with three days of exercise and I have followed my eating plan for the most part.  My progress continues to meet the 220 goal by next week.  Two pounds to go!  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Peach Flax Smoothie

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Peach Flax Smoothie This recipe combines healthy fats from chia seeds and flax meal.  Flax meal is high in fiber and 73% of the fat is polyunsaturated.  Chia seeds are equally impressive a decent source of protein and fiber.   I have added a base of Fairlife milk and kefir.  The fruit is simply 140 grams of…
Categories: Nutrition, Recipe, Weight Loss
Tags: Flex, Peach, Recipe, Smoothie, Weight Loss

List: Ways to avoid night grazing or snacking

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Tips to avoid late-night snacking The enemy of a healthy weight and losing weight in mindless grazing at night.  Many of us find ourselves overeating late at night, even though we aren't hungry.  The stress or work and even idle time lead us to gorge ourselves.  Nighttime eating can be a major cause of obesity because it…
Categories: Nutrition, Weight Loss
Tags: List, Snack, Weight Loss

Progress Report: 5 April 2019

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A step forward and two to go. I continue to make progress toward my final goal.  I have two pounds to go until I will make weight and two weeks to meet that goal.  My PT test is one week away and I weigh in on the following week.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Research: Does counting calories help with successful weight loss?

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Counting calories may help with weight loss. Many models of weight loss have been deemed successful; however, maintenance continues to remain a challenge.  Counting calories has been a long-standing suggested method of losing weight and keeping it off.   It has been long proposed as a self-monitoring method and it is considered an important behavior in both…
Categories: Nutrition, Research, Weight Loss
Tags: Counting Calories, Weight Loss

Research: Reducing carbohydrates can help you maintain weight

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Is eating fewer carbohydrates the solution in your quest to lose weight? A low-carbohydrate or low-carb diet is a dietary plan that restricts carbohydrates.  Carbohydrates are found in food such as bread, cereals, grains, pasta, potatoes, and rice.  A low carbo is higher in protein and fat.  There are several different types of low-carb diets.…
Categories: Nutrition, Research, Weight Loss
Tags: High Protein, Low Carb, Low-carbohydrate, Research, Weight Loss

Research: Walnut supplementation assists weight loss.

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Walnuts may help you lose weight and make better food choices.   Gaining weight is complicated, but it is not less complicated than losing it.  Weight gain is a consequence of total energy intake.  It is an imbalance between what we eat and burn during our lives.  If we burn more, we lose weight, and…
Categories: Nutrition, Research, Weight Loss
Tags: Healthy Choices, Research, Walnuts, Weight Loss

Progress report: 1 April 2019

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Not April Fools Day. I have had a great week and continue to make progress despite a few detours.  I have 2 full weeks to make 220 or less.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Pineapple Flax Smoothie

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Pineapple Flax Smoothie This recipe combines healthy fats from chia seeds and flax meal.  Flax meal is high in fiber and 73% of the fat is polyunsaturated.  Chia seeds are equally impressive a decent source of protein and fiber.   I have added a base of Fairlife milk and kefir.  The fruit is simply 140 grams of…
Categories: Nutrition, Recipe, Weight Loss
Tags: Flax, Pineapple, Recipe, Smoothie, Weight Loss

List: 5 High protein breakfasts.

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Easy high protein breakfasts for those on the go.   We all struggle to get out the door on time and still have a healthy filling breakfast.  It is essential that we start our day off right?  Adding high-protein foods to your morning meals can help you start your day right and staff full all morning…
Categories: Nutrition, Weight Loss
Tags: Breakfast, High Protein, List, Lose Weight

List: Ten Weight Loss Tips That Work

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Ten Weight Loss Tips That Work Below is a list of ten weight loss tips that work.  I have made a list of weight loss tips that I have made on this site.  Some think will apply to use and others will not.  I recommend that you pick one or two and slowly add them…
Categories: Exercise, Nutrition, Weight Loss
Tags: Exercise, List, Nutrition, Weight Loss

Progress Report: 29 March 2019

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A little progress is still progress. I have made a little progress without making any attempt at following my plan.  I really need to get below 220 by 19-20 April.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Research: Do smart scales work for weight loss?

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Smart scales can help improve weight loss.   I have long been told that frequent weighing is not helpful for weight loss.  I have written several articles on scales, but to this date, I have not found one on the use of smart scales.  Prior studies have shown that frequent trips to the scale can…
Categories: Research, Weight Loss
Tags: Research, Smart Scale, Weight Loss, Weight Maintenance

Research: What makes a difference in weight loss?

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Self-monitoring is can make a difference in weight loss success Weight-loss should focus on building behaviors that will not only result in weight loss but also lead to life-long change that will prevent weight regain.  In the past, changes such as calorie counting, carb counting, physical activity, and daily self-weighing have been suggested.   These self-monitoring…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Research, Weight Loss

Research: Metabolically Healthy Obese May Be Real

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Obesity in the absence of metabolic disease may not increase health risks.   I have many patients who feel that if their blood pressure, blood sugar, and cholesterol are normal that they do not need to worry about their weight.  In medicine, this is referred to as metabolically healthy obesity.  The…
Categories: Research, Weight Loss
Tags: Metabolic Syndrome, Obesity, Weight Loss

Progress report: 25 March 2019

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Finally, some progress. I am within striking distance of the short term goal.  I have 2-3 weeks to make 220 or less.  I continue to find it very difficult to stick to plan.  Too many temptations and this week it was ice cream and chocolate.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Blueberry Flax Smoothie

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Blueberry Flax Smoothie This recipe combines healthy fats from chia seeds and flax meal.  Flax meal is high in fiber and 73% of the fat is polyunsaturated.  Chia seeds are equally impressive a decent source of protein and fiber.   I have added a base of Fairlife milk and kefir.  The fruit is simply 140 grams of…
Categories: Nutrition, Recipe, Weight Loss
Tags: Blueberry, Flax, Recipe, Smoothie, Weight Loss

List: 35 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, Lists, Nutrition, Shopping, Tips, Weight Loss Tips

Progress Report: 22 March 2019

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Fridays are made for time off. I gained 3 pounds this week.  I really need to get below 220 by 19-20 April.   As with last week, I would have liked to see more exercise.  It just did not happen
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Research: Economic incentives to increase weight loss

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Economic incentives may increase weight loss. Obesity and obesity-related illness are at near epidemic levels in the United States and other parts of the World.   The prevalence of overweight and obesity patients has more than doubled in the past three decades, leading to rising costs to treat a non-communicable disease associated with treated the illnesses associated…
Categories: Research, Weight Loss
Tags: Incentive, Research, Reward, Weight Loss

Why cutting fats is not the answer for weight loss?

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An explanation of dietary fat and weight loss Whether you are trying to lose weight, lower your blood cholesterol levels, or simply eat healthier, you may want to limit total fat intake, but you need to understand that fats are a vitally important part of your diet.  In fact, many of the processes of our…
Categories: Nutrition, Weight Loss
Tags: Fat, Weight Loss

Research: Does protein quality reduce energy intake during a weight loss diet plan?

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Protein quality can affect your energy intake.   Today, many nutritional experts are recommending a return to eating foods that are less processed.  Processed food reduces the nutritional quality of the food by removing parts of the nutrients such as vitamins and minerals or the nondigestible fiber.  The act of processing the foods makes them more…
Categories: Nutrition, Research, Weight Loss
Tags: Protein, Research, Weight Loss

Progress report: 18 March 2019

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Monday are made for recovery. I have found ti very difficult to stick to my path to a healthy lifestyle on weekends.  Too many temptations and way to much alcohol.  I have about another 3 weeks to go and I need to lose 6  pounds.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Dark Cherry Flax Smoothie

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Dark Cherry Flax Smoothie This recipe combines healthy fats from chia seeds and flax meal.  Flax meal is high in fiber and 73% of the fat is polyunsaturated.  I have added a base of Fairlife milk and kefir.  The fruit is simply 140 grams of unsweetened frozen raspberries.  This simple smoothie has enough fiber and protein…
Categories: Nutrition, Recipe, Weight Loss
Tags: Cherry, Flax, Recipe, Smoothie, Weight Loss

List: Twenty-four ways to eat chia seeds

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Twenty-four Ways to Eat Chia Seeds Chia seeds have come a long way since being introduced in 1977 as a house botanical garden that you plant on a clay head or pet.  Since then, they have been sold in many forms from the likeness of Garfield the cat to President Obama’s and just about anything…
Categories: Nutrition, Weight Loss
Tags: Chia Seeds, List, Weight Loss

Progress Report: 15 March 2019

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Fridays are made for time off. This week I have lost another 1 pounds of fat loss and I have not really worked that hard to lose it.  I now weight about 222 and I need to lose about 7 pounds in 4 weeks.  The weight may seem stagnant if I just looked at the…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Research: CPAP and Weight loss

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Will CPAP Use help with Weight Loss? Obesity is an important risk factor for the development of obstructive sleep apnea (OSA) and we know that weight loss can reduce apnea severity or even lead to a resolution in some patients.  Obstructive sleep apnea (OSA) is a chronic condition that is characterized by repeated episodes of…
Categories: Research, Weight Loss
Tags: CPAP, Sleep Apnea, Weight Loss

Weight loss tip: Add 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 represent a major public health challenge. The prognosis for citizens of the United States is exceptionally poor.  Unfortunately, There is no sunrise on the horizon and…
Categories: Nutrition, Research, Weight Loss
Tags: Fatty Acid, Leptin, Omega-3, Weight Loss, Weight Loss Tip

Research: Buckwheat may promote satiety

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Buckwheat combined with satiety increases satiety. Nearly every dieter is looking for that magic gun that will reduce their dietary intake and promote weight loss.  Researchers have long pointed to a diet rich in whole grains as a potential panacea toward weight loss and maintenance.  Whole grains have been linked to multiple beneficial health outcomes,…
Categories: Nutrition, Research, Weight Loss
Tags: Buckwheat, Research, Satiety, Weight Loss

Progress report: 11 March 2019

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I hate Mondays.     I have about another month to go and I need to lose at least 10 pounds.  I had a little slip up this weekend with too much alcohol and sweets.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Raspberry Flax Smoothie

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Raspberry Flax Smoothie This recipe combines healthy fats from chia seeds and flax meal.  I had added a base of Fairlife milk and kefir.  The fruit is simply 140 grams of frozen raspberries.  This simple smoothie has enough fiber and protein to keep you full all morning long.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Raspberry, Recipe, Smoothie, Weight Loss

List: Four tips to make weight loss easier.

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Four key tips to make weight loss easier. Weight loss is a simple concept, but we often make it harder than it needs to be.  The key is avoiding excess calories while maintaining a lower level of hunger and a higher level of satiety.  Being satisfied with the food you have eaten when you are…
Categories: Exercise, Nutrition, Weight Loss
Tags: Exercise, List, Weight Loss

Progress Report: 8 March 2019

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4 more weeks and progress continues. This week I have lost another 1-2 pounds of fat lost and I have not really worked that hard to lose it.  I now weight about 223 and I need to lose about 8 pounds in 5 weeks.  The weight may seem stagnant if I just looked at the…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Research: Soy protein also increases satiety

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Soy protein induces satiety similar to animal sources.   There are many studies that show that a plant-based diet can help you live longer and healthier.  Plant-based protein tends to be higher in carbohydrates and fiber.  Plant-based protein also tends to be of lower quality unless you acquire it from multiple sources.  These statements may lead…
Categories: Nutrition, Research, Weight Loss
Tags: High Protein, Protein, Research, Satiety, Weight Loss

Weight loss tip: Add color to your food and plate

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Color Up Your Food and Dinner Plate for Weight Loss When I started to 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…
Categories: Research, Weight Loss
Tags: Food Color, Obesity, Plate Color, Weight Loss Tip

Research: Frequency, not amount lowers cravings

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The frequency of foods consumption can lower cravings. We all crave certain foods and the craving of these foods can be near to impossible to avoid consumption.  A food craving is simply an intense desire for a specific food and they differ from person to person.  Food cravings are thought to be the result of social conditioning…
Categories: Nutrition, Research, Weight Loss
Tags: Cravings, Research, Weight Loss

Progress report: 4 March 2019

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Monday with stability.   I have about another month to go and I need to lose 6-10 pounds.  I have had some difficulty making good choices when I go out to eat.  Way too many eating out and way too many desserts.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Strawberry Flax Smoothie

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Strawberry Flax Smoothie This recipe combines healthy fats from chia seeds and flax meal.  I had added a base of Fairlife milk and kefir.  The fruit is simply 140 grams of frozen strawberries.  This simple smoothie has enough fiber and protein to keep you full all morning long.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Strawberry, Weight Loss

List: fifteen ways to lose belly fat

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Fifteen easy ways to banish your belly fat No one wants more ugly disgusting belly fat.  Belly fat is not just a problem because of its appearance.  More belly fat leads to more than just being fat.  Losing belly fat has benefits for your health and can help you live longer because it lowers your…
Categories: Exercise, Nutrition, Weight Loss
Tags: Belly Fat, Central Obesity, Fat Loss, List, Weight Loss

Progress Report: 1 March 2019

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A new month and February was a success. It has been a good week with about 2 pounds lost.  I now weight about 222-223 and I need to lose about 6-8 pounds in 6 weeks.  I am down a few pounds, my pants fit better, and I feel great.
Categories: Weight Loss
Tags: Progress Report, Weight Loss

Research: Beef as a part of a higher protein diet for weight loss

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Lean Beef can be a successful part of a high-protein diet for weight loss. Everywhere I turn, someone is suggesting a vegetarian diet or avoiding red meat.  Red meat is a central part of much of the western diets and a major contributor to overall protein intake within the United States.  The animal rights folks continuously…
Categories: Nutrition, Research, Weight Loss
Tags: Beef, Protein, Research, Weight Loss

Weight loss tip: Eat Eggs

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Eggs can help you lose weight!   You have probably read somewhere, been told by a friend or doctor, or watch a TV show that has indicated that you should avoid eggs as a part of your daily breakfast.  They have been tied to more dastardly poor health conditions than the most villainous of comic book…
Categories: Nutrition, Research, Weight Loss
Tags: Eggs, Research, Weight Loss, Weight Loss Tip

Research: No evidence artificial sweeteners provide benefits

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The evidence is lacking to back the use of artificial sweeteners. Non-sugar sweeteners or artificial sweeteners have been around for hundreds of years.  Medical providers have recommended them to patients for decades to help reduce patient risks for obesity and Diabetes.  It just makes sense that they would work to decrease the risk of both.…
Categories: Nutrition, Research, Weight Loss
Tags: Artificial sweeteners, Obesity, Research, Weight Loss

Progress report: 25 February 2019

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Monday with no update.   I would not say that this result is a success, but I can not say for certain because I forgot to weigh in this am.  I had too much alcohol and sweets this weekend so tomorrow might be an unpleasant surprise.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Egg Taco

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Scrambled egg taco Tacos don't have to be reserved just for dinner! These scrambled egg tacos are one heck of a change of pace! This recipe is a quick recipe that your family will love and the eggs will keep you full all morning long.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Egg Taco, Eggs, Healthy, Recipe, Taco, Tex Mex

List: Ten tips to help you lose weight

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Ten simple steps to help you lose weight. I have made a list of weight loss tips that I have made on this.  I will post a new tip every Wednesday and Friday.  Some think will apply to use and others will not.  I recommend that you pick one or two and slowly add them…
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Weight Loss

Progress Report: 22 February 2019

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Another week down about 8 weeks to go.   It has been a decent week.  I am down a few pounds.  I started the week at about 228-229 and with 4-5 pounds lost.  I am not sure how accurate it is.  I have not noticed any difference in the mirror, but I fell lighter on…
Categories: Weight Loss
Tags: Progress Report, Weight Loss

Research: Grass-fed beef and butter

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Fatty acid profiles improved in grass-fed beef and butter Many studies show that people who eat the most CLA have improved metabolic health and a lower risk of many diseases to include heart disease.  
Categories: Nutrition, Research
Tags: Beef, Butter, Grain-fed, Research

Weight loss tip: Add Aronia berries or chokeberries to your diet

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Chokeberries may reduce weight gain and modulate insulin What the heck is a chokeberry?  The Chokeberry is of the Aronia genus of deciduous shrubs.  The shrubs that grow the berries are native to eastern North America and most commonly found in wet woods and swamps and many feel they a nuisance or weed.  Chokeberries are…
Categories: Nutrition, Weight Loss
Tags: Aronia Berry, Weight Loss, Weight Loss Tip

Research: Self-monitoring and group support help with weight loss

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Wisely chosen interventions can lead to long-term weight loss.   We are always looking for the right weight loss intervention.  There are many to choose from but many of them show very little lifelong changes in weight.  Most of them lead to fleeting change that might lead to short rm weight loss but…
Categories: Exercise, Research, Weight Loss
Tags: Research, Weight Loss

Progress report: 18 February 2018

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A small step back.   On Friday, I made good progress to about 224.6.  Today, I weigh 228.  I have had a weekend that has been full of splurges.  My family came to visit and I went hog wild.  Now, I get back on the horse.     
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Healthier Buffalo Chicken Tenders

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Healthier Buffalo Chicken Tenders This a very tasty version of my 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:…
Categories: Recipe, Weight Loss
Tags: Buffalo Chicken, Healthier Buffalo Chick Tenders Recipe, Recipe, Weight Loss

List: Fifteen High Protein Snacks

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Fifteen high-protein snacks that will help prevent grazing the candy bowls This article is an extended version of the post: List: Ten High Protein Snacks. We all have had one of those days.  You are having one of those days with no white space and the marathon of back to…
Categories: Nutrition, Weight Loss
Tags: High Protein, List, Snacks, Weigh Loss

Progress report: 15 February 2018

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Progress and more progress.   On Monday, I posted about my progress.  This will make two weeks of good progress, and I am very happy to report that I have lost about 5 pounds.  I just need to keep marching forward.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Research: Clay could be a novel treatment for obesity

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Research: Clay could be a novel treatment for obesity These clay particles appear to help prevent weight gain from fats.  These particles may lead to the development of new anti-obesity therapies.
Categories: Nutrition, Research, Weight Loss
Tags: Nutrition, Research, Weight Loss

Weight loss tip: Make sacred times in your schedule

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Schedule times for me-time you schedule. Weight Loss Tip 196 - Make Sacred Times Most of us make the critical mistake of filling our schedule to the brim with appointments to take care of other things or people.  I am sure you have experienced times when you have 8-10 hours of back to back meetings…
Categories: Exercise, Nutrition, Weight Loss
Tags: Weight Loss Tip

Research: Mindfulness does not predict weight loss success.

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Mindfulness is not a good predictor with weight loss success. Weight loss success is difficult to predict.  There is behavior linked to weight loss success.  An example is that portion control is linked to weight loss success.  Identifying individuals who are less or more likely…
Categories: Weight Loss
Tags: Research, Weight Loss

Progress report: 11 February 2018

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Whew, I am making progress.   I had a great weekend with my family and I ate out twice with no weight gain.  I did eat what I wanted but I avoided splurges.  That is the hardest thing because we were out of town for a rocket launch.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Healthier Beef Nachos

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Healthier Nachos Ok, it is nearly March and time for March Madness.   Of course, who does not like nachos on game day?  I made a healthier version.  This recipe uses Beanitos and avoids corn chips.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Healthy, Mexican, Nachos, Recipe

List: 25 Ways to Fight Cravings

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Twenty-five simple ways to prevent or stop unhealthy food and sugar cravings. The article is a continuation of List: 21 Ways to Fight Cravings.  Everybody has moments of weakness that sends them toward the exit ramp from the diet train.  Nothing will destroy your willpower or derail your diet faster than giving into your cravings.…
Categories: Nutrition, Weight Loss
Tags: Cravings, List, Weight Loss

Progress report: 8 February 2018

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A new start and new progress.   On Monday, I was very worried that I could not lose weight.  I was discouraged and I had not observed progress despite multiple attempts over 1-2 months.  I am very happy to report a week (5 days) of progress.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Research: More weight loss is better.

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More weight loss is better in patients with knee arthritis.   I have always been taught that better is the enemy of the good.  In other words, more is not always better.  One of the biggest obstacles to good health is patient that believe if one is good,…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Weight Loss

Weight loss tip: Eat cleaner

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Cleaner food choices can help you lose weight. I know you have used the excuse that it is a weekend or holiday so you partake in foods you would normally avoid.  If you keep holiday and weekend meals…
Categories: Nutrition, Weight Loss
Tags: Clean Eating, Weight Loss Tip

Research: Cell phones can assist with weight loss and maintenance

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The obesity epidemic in the United States is exploding and has spread to young adults.  As it reaches higher and higher levels, it is leading to significantly more public health implications that will follow the youth in adulthood.  If we can implements interventions at a younger age, we can make a huge impact on future…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Cell Phone, Research, Weight Loss

Progress report: 4 February 2018

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Back in the saddle again.   It is down to go time.  I have 2 months till my next PT test and weight in.  I have really missed up and I have about 16 pounds to lose to make weight.  This amount of weight loss is not outside the realm of possibility.  It is time…
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Tags: Progress Report, Weight Loss

Recipe: Garlic Chicken

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Garlic Chicken This recipe is delicious and healthy.  This recipe is one that I really like.  It has lots of flavors.  I added pepper and paprika to the original recipe.  It does will on a bed of rice, mixed vegetables, or pasta.  
Categories: Nutrition, Recipe
Tags: Chicken, Healthy, Recipe, Weight Loss

List: 16 Smoothie Ingredients That Are High in Fiber

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Sixteen high fiber smoothie ingredients that will keep you full.   Fiber is your friend.  Fiber is one of those miracle ingredients that is an awesome addition to any smoothie.  It will keep you full and help slow the digestion and absorption of both carbohydrates and fats.  Fiber slows down the digestion of starch and…
Categories: Nutrition, Recipe, Weight Loss
Tags: Fiber, Ingredients, List, Smoothie

Road Bump: Travel and Vacation

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Avoiding Extra Pounds As Your Souvenir Okay, I have been tasked to go on a business trip.  You know the kind of trip that has mandatory fun to include mixers.  The mixers are sold at times to network with your colleagues from all around the country.  They feature mixed drinks, high-calorie finger foods, and best…
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Tags: Business Trip, Weight Loss

Research: Intermittent fasting is safe and effective

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Intermittent fasting for weight loss is safe and effective. Fasting is not a new practice.  Fasting is a practice that is older than many modern religions.  It is a central part of many religious practices, but the idea of using it for weight loss is relatively new.  Regardless, fasting is beginning to…
Categories: Nutrition, Research, Weight Loss
Tags: Diabetes, Fasting, Obesity, Weight Loss

Weight loss tip: Have more sex and lose weight.

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People who have sex more often weigh less.   Having a healthy weight is part of a healthy life, and many of us are focusing on exercising and eating right in order to attain a healthy…
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Tags: Exercise, Sex, Weight Loss Tip

Research: Portion control a successful strategy for weight loss.

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Portion control leads to higher level of weight loss success.   Weight loss success in people is highly variable among individuals and what may lead to success in one may lead to failure in another.  Analysis of weight loss patterns in those that are successful may help those who…
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Tags: Portion Control, Research, Weight Loss

Editorial: Pizza is not a vegetable, but you gotta make foods kids will eat.

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Michelle Obama was right but missed the mark in her methods. Before you start reading, I am fairly conservative and a Ronald Reagan fan.  I consider him to be the best president in the 50 years I have been on this planet.  If this offends you, I suggest you stop reading now.  In preparing for this article,…
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Tags: Editorial, Nutrition, School Lunches

Recipe: Rotisserie Chicken Wrap

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Rotisserie Chicken Wrap This recipe is for a wrap that you and your family will love as a meal on the go or for dinner when you need a break.  The best part is that it can be made with leftovers.  
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Tags: Chicken, Recipe, Rotissery, Wrap

List: 15 Common sleep mistakes that pile on the pounds.

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If you snooze, you will lose weight! This list is an extension of the 10 sleep suggestions article that I wrote a few years ago.  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…
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Tags: List, Sleep, Weight Loss

Progress report: 25 January 2018

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Little progress and a little stagnation.   This morning, I weighed in at 230.5 pounds, and I am down 3 pounds.  No terrible, but not great for two weeks.  I have not exercised as much as I would like.  I am having a night off, and I will start again tomorrow.  
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Tags: Progress Report, Weight Loss

Question: Is salt or sodium bad for me?

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Should I pass on the salt or add salt to my food?   To start, let us discuss what table salt is.  Table salt or sodium chloride is a white crystalline structure that contains equal parts of sodium and chloride.  The salt compound is bonded with ionic bonds from negatively…
Categories: Nutrition, Research, Weight Loss
Tags: Hypertension, Research, Salt, Visitor Question

Weight loss tip: Take a nap.

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Napping may help with weight loss.   You read that right.  A nap may...may help with weight loss.  Cosying up with a blanket to these nap has benefits and one of those is weight loss.  I…
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Tags: Napping, Weight Loss Tip

Research: High levels of fitness reduces mortality

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Cardiovascular fitness reduces all-cause mortality. Many patients ask me if they should add exercise to their daily regime.  Very few patients should be told not to exercise so for most of you the answer is near 100% yes.  It widely accepted that cardiovascular fitness has an inverse relationship on mortality.…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Fitness, Mortality, Research

Happy MLK Day

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Become more inclusive.   Today, Monday 21 January 2019 is MartinLuther King (MLK) day.  MLK made a huge impact on encouraging diversity.  The key word there is encouraging and enforcing.  We should be me inclusive and less divisive.  Exclusivity discourages others from joining a group.   
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Recipe: Chocolate Devine Smoothie

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Chocolate Devine Smoothie It was adapted from a GreenBlender Smoothie: Death by Chocolate.  I really love this recipe, but I did not care for the fake yogurt added to it.  It is thick and creamy.  I am sure you will enjoy it too.  If you are vegan, swap out the milk I used with soy,…
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Tags: Chocolate, Recipe, Smoothie, Weight Loss

List: 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 goodies on the shelves, the delicious…
Categories: Nutrition, Weight Loss
Tags: Diet, Food, Healthy, Lists, Nutrition, Shopping, Tips, Weight Loss Tips

Editorial: holiday weekend: the enemy of weight loss

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Holiday weekend - a weight loss challenge.   Weight loss during the week is easy.  Holidays and weekends are a challenge.  We made it through November and December.  Now, welcome to January.  I am headed into the 4 days weekend: the weekend of the MLK holiday.  The holiday weekends are not helpful for maintaining a healthy…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Weekend, Weight Gain, Weight Loss

Research: Fathers who exercise may reduce diabetes and obesity in offspring

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Paternal exercise appears to improve glucose metabolism in offspring.   Dads, this is one more reason to shed that dad bod before you start procreating.  Exercise has many positive effects outside of physical fitness and improved stamina.  Exercise lowers stress and improves your cognitive ability.  Exercise is synergistic with…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Exercise, Metabolic, Research

Weight Loss Tip: Listen to your body.

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Doing too much at the gym can be worse than not going at all. We have all done it.  You go to the gym and go hog wild with your workout.  It's never a good idea to overdo it with your workout.  If you overdo it, you will be less likely to maintain the exercise…
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Tags: Exercise, Weight Loss Tip

Research: Intermittent Fasting Works

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Intermittent fasting induces weight loss preferentially in obesity-prone rats Obesity is a leading health problem in the United States and obesity-related deaths due to disease such as diabetes type 2 and heart disease are on the rise.  Despite the abundance of weight-loss programs and treatments available, the health, fitness, and medical community are unable to…
Categories: Nutrition, Research, Weight Loss
Tags: Intermittent Fasting, Research, Weight Loss

Progress Report: 14 January 2018

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Progress Report: Week 1 I just finished the first-week fo trying to lose weight for 2019.  I need to lose about 20 pounds from my starting weight of 234 pounds and 28.8% body fat per impedance.  I have elected to throw out the fad diets and just moderate my intake and add exercise.  I am…
Categories: Exercise, Nutrition, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Hatch Chile Chicken

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Hatch Chile Chicken: This recipe is a quick and delicious recipe that your family will love.  The best part is that it is low in fat and it can be eaten alone or added to a wrap or bowl.  
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Tags: Chicken, Chile, Hatch, Recipe, Weight Loss

List: Ways to avoid night grazing or snacking

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Tips to avoid late-night snacking Snacking can be the enemy of weight loss and cause significant weight gain.  If you can prevent snacking and grazing, you will be a step ahead in losing weight.  
Categories: Weight Loss
Tags: List, Snack, Weight Loss

Progress report: 11 January 2019

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Slight improvement.   Name a diet, and you will find a diet that I have struggled to maintain.  I have tried Keto, low carb, paleo, and fasting.  I, like countless people, can tell me about my trials and tribulations with nearly every diet I have tried. Each time I tried a new diet, I saw a…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Research: Weight loss can lead to fewer falls as we age.

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Weight loss may help reduce falls and increase balance as we age.   When I was in medical school, evidence-based medicine was not the center of the training of new students and doctors.  Today, evidence-based medicine is the center of how medical provider practice medicine.  When I…
Categories: Exercise, Research, Weight Loss
Tags: Balance, Exercise, Falls, Weight Loss

Weight loss tip: Have Some Cottage Cheese

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Cottage cheese can help with weight loss.   Stocking your fridge with cottage cheese is one step to jump-starting your weight loss.  Well, this is sort of true.  You have to eat it to get the…
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Tags: Cottage Cheese, Nutrition, Weight Loss Tip

Research: Exercise helps with weight loss.

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Exercise assists diet in losing weight.   The Unietd States and the rest of world continue to stuggle with a significant public health problem that is nearly entirely associated with obesity and inactivity.  This epidemic has far-ranging consequences that coudl cripple the world economy by reducing the available workforce.  It…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Exercise, Research, Weight Loss

Editorial: A healthy start or procrastinate?

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Flawed last words of the health kick. I know you have said and done it.  You plan to start a new diet or exercise plan.  Shortly after the start or a few weeks into the diet, you become distracted and reach for that comfort food.  It is just a small slip, and those words come…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Healthy, Weight Loss

Recipe: Dragon Fruit Raspberry Smoothie

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Dragon Fruit Blackberry Smoothie Dragon fruit or Pitaya is a decent source of protein and it reportedly speeds up your metabolism making it a great fruit for weight loss.  Pitaya is also high in Vitamin C which helps to boost your immune system.  The fruit is cholesterol…
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Tags: Recipe, Smoothie, Weight Loss

List: Solutions to Avoid the Travel Binging

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How to avoid overeating while traveling.   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 of traffic and being in the care with your family are natural…
Categories: Nutrition, Weight Loss
Tags: Dieting, Fast Food, List, Travel, Weight Loss

Progress report: 4 January 2018

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A diet miss.   I will procrastinate again - "I guess I will start being healthy tomorrow". I will see you again in a week.  Hopefully, we will see improvement.  
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Research: Incentives promote wellness program loss engagement

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Incentives can help with attendance but might not help with weight loss. One of the largest problems with community or work-related weight loss programs is engagement.  The old adage is true, you can lead a horse to water, but you cannot make…
Categories: Exercise, Research, Weight Loss
Tags: Research, Weight Loss, Wellness

Weight Loss Tip: Believe you can do it

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If you believe you can do it, you are halfway there.       I talk to a lot of people about getting healthy and lose weight.  Ultimately, you did not gain that weight overnight, and…
Categories: Weight Loss
Tags: Motivation, Weight Loss, Weight Loss Tip

A New Year: A New Start!

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Let's get this weight loss party started.   The New Year has rolled around again, well, we are nearly there.  You have planned this moment for weeks to months and procrastinated.   You have made plans to abstain from your vices.  Your vice may be alcohol, bread, cake,…
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Tags: New Year's, Resolution, Weight Loss

Editorial: Choose to change and be grateful

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Changing for life is the key to successful weight loss maintenance.   In college, I used to always toast a party with on toast: "Here is to having what you don't want and wanting what you don't have".  At the time, I thought I know what I wanted…
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Tags: Editorial, Weight Loss

My resolution or evolution: 2019

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My New Year’s Resolution: An Evolution I started last year like any other by creating a New Year’s Resolutions.  I planned to be healthier and for this, I was partially successful.  I did well for the first 4-6 months and then I began to be less successful.   As soon as I returned to live with…
Categories: Exercise, Nutrition, Weight Loss
Tags: Exercise, New Year's Resolution, Resolution, Weight Loss

List: Ten reasons to eat more chocolate

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Reasons to eat more dark chocolate. Do you really need a reason to eat more chocolate?  Probably not!  Chocolate is the ultimate comfort food.  Chocolate is one of the simple pleasures in life that has been tied to just about any benefit you can imagine.  People claim it can reduce stress, protect your heart, and acts…
Categories: Exercise, Nutrition, Weight Loss
Tags: BMI, Chocolate, Exercise, Satiety, Weight Loss

Progress report: 28 December 2018

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Keto and happy.   The first 24-28 hours were miserable.  I was hungry and wanted to eat everything in sight.  Now the ravenous period is over, I am doing better.  My hunger has returned to normal.  I did have a few headaches and fatigue.....
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Tags: Progress Report, Weight Loss

Research: Vegan diet may assist with weight loss and insulin sensitivity.

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New research points to a vegan diet as a solution for elevated weight and obesity. The biggest nutritional argument of the past twenty years has been between the low-carbohydrate and low-fat crowds.  There is plenty of research to back up both sides claims that…
Categories: Nutrition, Research, Weight Loss
Tags: High Carbohydrate, Research, Vegan Diet, Weight Loss

Weight Loss Tip: Keep Pushing Forward

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Keep pushing toward that goal.   We have the opportunity to succeed and do something great in life, and we can either grasp the bull by the horns, or we can let…
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Tags: Motivation, Weight Loss Tip

Merry Christmas: 2018.

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Merry Christmas!   This time of year is the perfect time to reflect and show appreciation.  Christmas is a time of sharing and giving.  I want to give my appreciation to everyone that has visited my site.  I am truly grateful for all of my readers, family, and friends that have and continue to support me…
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Tags: Merry Christmas, Weight Loss

Progress report: 24 December 2018

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Swing and a miss.   It is Christmas Eve and I have a lot to be happy about.  I am at home with my family and not in the middle of the desert.  I am pretty healthy.  The problem is that I am still at 230 and have not made a dent in my diet…
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Tags: Progress Report, Weight Loss

The Butter Ghee Conundrum

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Butter or Ghee: Which one is better?   The question of butter or ghee is quite a conundrum.  Ghee is all the rave.  Whether you are trying to lose weight or not, you can find lots of claims to the benefits of ghee with a quick internet search.  
Categories: Nutrition, Weight Loss
Tags: Butter, Ghee], Nutrition, Weight Loss

List: Ten tips to increasing coffee flavor without adding to your waist.

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Ten ways to boost coffee flavor without adding lots of calories. The empty calories of sugar or creamer can kill a weight loss plan.  Many of us love a good cup of coffee from our local barista, but many of them are packed with extra calories you don't need.  If you’re trying to stay healthy and…
Categories: Nutrition, Weight Loss
Tags: Coffee, List, Weight Loss

Weight Loss Tip: Your Old Clothes Can Help With Weight Loss

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Tight Clothing Can Motivate Weight Loss.   As you try to find some motivation to lose weight, all you have to do is grab a pair of shorts that do not fit…
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Tags: Clothes, Motivation, Weight Loss, Weight Loss Tip

Research: Social media may improve weight loss results

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Social media may increase weight loss.   The impacts of obesity on health and wellness are well documented.  We regularly work to promote weight loss programs in community settings but they have limited impact on actual weight loss. There is a well-established gap between…
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Tags: Research, Social Media, Weight Loss

Weight Loss Tip: Stop Quitting

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Weight loss is a slow process, but quitting won't speed it up or help you reach your goal.   “Be the person that when your feet touch the floor in the morning, the devil says, “aww shit.. they’re…
Categories: Exercise, Weight Loss
Tags: Motivation, Quiting, Weight Loss, Weight Loss Tip

Research: Self-hypnosis may help decrease your appetite.

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Self-hypnosis is shown to assist with decreasing appetite.   Nearly every dieter is looking for assistance in losing weight.  One possible means to help is to reduce your appetite.  Many supplements and prescription drugs claim to magically reduce your weight through an increased metabolism…
Categories: Nutrition, Research, Weight Loss
Tags: Hypnosis, Research, Satiety, Weight Loss

Editorial: Damn Emotional Eating

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Emotional eating can be the end of your diet success.   We all have stress in our lives.  I often feel intense food cravings when my stress is high.  I reach for those comfort foods to soothe the stress and make me feel better.  The problem is that the comfort foods…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Editorial, Emotional Eating, Mindful Eating

Recipe: Mango Mint Strawberry Smoothie

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Mango Mint Strawberry Smoothie Smoothies are the perfect breakfast for on the go.  You can store them in the refrigerator overnight. Kefir adds a probiotic for gastrointestinal health.   Mango Mint Strawberry Smoothie Nutrition:  
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Tags: Recipe, Smoothie, Weight Loss

List: 6 ways to reduce over consumption

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Holiday calories count: How to reduce overeating.   The real truth about holiday calorie counts is that we eat way too much.  I have heard many people make this delusional statement.  The fact is that we, Americans, consume a huge amount…
Categories: Exercise, Nutrition, Weight Loss
Tags: Holiday Tips, List, Weight Loss

Weight Loss 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…
Categories: Weight Loss
Tags: Motivation, Weight Loss, Weight Loss Tip

Research: Acupuncture may help with weight loss

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Acupuncture treatment may reduce body weight by reducing insulin resistance.   Obesity is a huge problem in the United States and around the world.  Research has proven that insulin resistance increases the need for higher levels of insulin to clear blood sugar from your blood supply after meals.…
Categories: Research, Weight Loss
Tags: Insulin Resistance, Leptin, Obesity, Prediabetes, Research, Weight Loss

Weight Loss 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 progress in a successful diet.  Being a perfectionist is a true weakness.  There…
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Tags: Motivation, Perfectionist, Weight Loss, Weight Loss Tip

Research: Unsaturated fats may help prevent weight gain

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Unsaturated fats, especially polyunsaturated, help reduce age-related weight gain. Dietary fat content and change in the composition of the fats you eat and their effect of weight loss and management are very controversial topics.  There are weight loss diets that focus on eating amounts of fat to induce ketosis and lower…
Categories: Nutrition, Research, Weight Loss
Tags: Nutrition, Saturated Fat, Unsaturated Fats, Weight Gain, Weight Loss

Progress report: 10 December 2018

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Another 2 weeks, another step back.   After a few months of trying, I am going to try something different.  Tomorrow, I will start exercising.  It is really not that much different, but it is the part I try to avoid at all costs.  
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Tags: Progress Report, Weight Loss

Recipe: Mixed Berry Smoothie

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Mixed Berry Smoothie: This is a recipe for a simple mixed berry recipe that is full of phytochemical and protein.  It will keep you full for a long time while delivering the refreshing taste of berries.  Your family will love it.     Mixed Berry Smoothie Nutrition: [caption…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: To lose weight, you need to avoid snacks

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Should you avoid snacks to lose or maintain weight loss? I have read and heard the claim that snack cause weight gain and should be avoided in weight loss many times.  Face it; the concept makes sense because if you eat more food by adding snacks, you…
Categories: Nutrition, Research, Weight Loss
Tags: Myth, Research, Snacks, Weight Loss

Weight Loss Tip: Skip the Guilt

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Guilty feelings can sabotage your weight loss program.   Eating a meal 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…
Categories: Research, Weight Loss
Tags: Motivation, Research, Weight Loss, Weight Loss Tip

Research: The Southern diet is more than just terrible for your waistline

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The Southern diet is linked to a higher risk for hypertension.   The fact is that most of us love the Southern diet.  I grew up enjoying my Grandmother's fried chicken and mash potatoes with gravy.  She was a fantastic cook, and the meals were almost as fulfilling as…
Categories: Nutrition, Research, Weight Loss
Tags: High Blood Pressure, Hypertension, Obesity, Research

Weight Loss 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…
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Tags: Mirror, Motivation, Weight Loss, Weight Loss Tip

Research: Caloric reduction may help weight and lower cardiac risk

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Lowering your calorie intake, without exercise, can help you lose weight and lower your risk of cardiac disease.   We have all heard the mantra that exercise is required to lose weight.  There are just as many people that stay the same for lowering you cardiac risk level.   We…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Caloric Restriction, Diet, Exercise, Research, Weight Loss

Editorial: Soda – the Bain of my existence.

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A few days ago, I drank a regular soda for the first time in nearly 47 months and….…   Yes, you read that right.  I have not had a sugar-sweetened drink in nearly four years.  It is a conscious decision I made to avoid these damn drinks. …
Categories: Nutrition, Weight Loss
Tags: Editorial, Soda, Sugar, Weight Loss

Recipe: Spicy Red Pepper Hummus

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Spicy Red Pepper Hummus It is Saturday, and this is a great recipe for game day.  Yes, I know it 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

List: 10 ways to increase and stay motivated

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How to create and maintain motivation The most difficult thing about weight loss is motivation.  Motivation changes and is one of the first things to change as you near your goal.  Maintaining motivation over time is the largest obstacle to maintain weight loss and in my book, is the number…
Categories: Weight Loss
Tags: List, Motivation, Weight Loss

Weight loss 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…
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Tags: Weight Loss, Weight Loss Tip

Research: Behavioral Health Interventions Recommended In Obesity

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New guidelines point to a higher level of weight loss success with behavioral interventions.     Obesity is a scourge on modern society.  It is one of the top causes of lost work productivity and premature death and disability.  Over 1/3 of the population of the United…
Categories: Research, Weight Loss
Tags: Obesity, Research, Weight Loss

Weight loss tip: 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…
Categories: Weight Loss
Tags: Journal, Motivation, Weight Loss Tip

Research: Healthier habits will build both a thinner waist line and high quality of life.

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Healthier habits are the key to a lower weight and higher quality of life.   The concept of weight loss seems like such a simple concept, yet we continue to focus on on the wrong goals and yo-yo out of control.  The key to long-term lasting weight loss is not cutting calories or exercising your butt off.…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Healthy Habits, Nutrition, Quality Of Life, Weight Loss

Progress report: 26 November 2018

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[Subtitle].   [Paragraph].   [Paragraph].   [Paragraph].    Update and Plan for next 2 weeks:   Exercise: 3-5 times a week.  Cardio 5 times a week with push-ups and sit-ups 3 x a week.   Nutrition: 1500-1700 calories a day with 20-30% protein and 30 grams of fiber.   Weight: Lose 2 pounds lost or…
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Tags: Progress Report, Weight Loss

Recipe: Raspberry Mint Green Tea

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Raspberry Mint Green Tea This beverage is a delicious and refreshing drink that is low in calories and will help you lose weight.  It combines the tart taste of Raspberries and the refreshing zing of mint.     Raspberry Mint Green Tea Nutrition: …
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Tags: Green Tea, Recipe, Tea, Weight Loss

Myth: Exercise is essential for weight loss.

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Exercise is not required for weight loss. This statement, "exercise is essential for weight loss," is far from the truth.  I have heard many so-called experts indicate that exercise is required to lose weight.  There are many problems with this statement and our near-religious belief that it is…
Categories: Exercise, Nutrition, Weight Loss
Tags: Exercise, Myth, Weight Loss

Weight loss tip: Determination and Satisfaction

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Determination and Satisfaction Motivation and determination in the context of weight management is a difficult topic because it…
Categories: Weight Loss
Tags: Weight Loss, Weight Loss Tip

Thanksgiving to Christmas: A weight loss challenge

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Leave it on the table instead of your waist.   It is Thanksgiving and you are about to enter the land of plenty.   When it comes to fitness and weight loss, the concept of viewing food as harmful can be dangerous to your physical and mental health.  Many…
Categories: Nutrition, Weight Loss
Tags: Christmas, Happy Thankgiving, Holiday, Weight Loss

Weight Loss Tip: Smart Weight Loss is…..

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Smart Weight Loss is..... 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…
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Tags: Weight Loss, Weight Loss Tip

Research: More weight loss equals even lower risk of metabolic syndrome

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Research: More weight loss equals an even lower risk of metabolic syndrome - Higher amounts of weight loss appears to lead to an even lower risk of metabolic syndrome.  Although 5-10% weight loss should be the goal, we should continue to suggest more weight loss in certain groups that could use large amounts of weight loss.  I…
Categories: Research, Weight Loss
Tags: Metabolic Syndrome, Research, Weight Loss

Editorial: Never Give Up On Your Weight Loss Journey

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Be confident in your plans and push forward. The enemy of a plan to strive to improve your health and lose weight is quitting.  This summer, I really let myself go and gained a bunch of weight.  I gained back nearly 15 pounds, and I felt…
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Tags: Editorial, Weight Loss

Recipe: Blackberry Mint Green Tea

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Blackberry Mint Green Tea This beverage is a delicious and refreshing drink that is low in calories and will help you lose weight.   Blackberry Mint Green Tea Nutrition:
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Tags: Recipe, Weight Loss

Myth: Ten thousand steps or bust

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There is nothing magically about 10,000 steps Today, it is near to impossible to walk the streets without finding a self-proclaimed expert that will swear that the key to weight loss and good health is getting 10,000 steps.  Nearly everyone has a smartphone or watch, and many of them are using…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Myth, Pedometer, Walking, Weight

Weight loss 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.  This statement is even true if you…
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Tags: Weight Loss, Weight Loss Tip

Research: Less healthy choices by Mom increase obesity risk in their children

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Mothers lifestyle choices play a significant role in childhood obesity risk The goal in writing this article is to expand your understanding of the effects of your lifestyle choices on your children and family.  The hope is that it will assist you in maintaining and increasing your drive to stay…
Categories: Research, Weight Loss
Tags: Motivation, Obesity, Research, Weight Loss

Progress report: 15 November 2018

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New Start: Day 4.    I weight 226 pounds and I have begun to make some progress. My diet has been tough to maintain based on the pre-holiday schedule.   I cannot wait till the holidays since I have next week off.   Today, I have had whole grain granola and Bulgarian Yogurt for the third…
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Tags: Progress Report, Weight Loss

Weight loss 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…
Categories: Weight Loss
Tags: Motivation, Weight Loss, Weight Loss Tip

Research: Obesity alone does not increase risk of death, but…..

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Increased risk of death is not the old reason to lose weight in the obese. Many dieticians and medical providers have long listed increase risk of death, diabetes, and heart disease as a reason to lose weight.   It only makes sense that losing weight and exercising would help lower…
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Tags: Obesity, Research, Weight Loss

Progress report: 13 November 2018

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New Start: Day 1.    I weight 226.6 pounds and have gained about 12 pounds in the last five weeks.  I have felt horrible recently, and have made a decision to change.  Today is that day.   Today, I decided to start with breakfast with a nice whole grain…
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Tags: Progress Report, Weight Loss

Progress report: 12 November 2018

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Start again: Take 10.    I took three weeks off after the last PT test.  I weight 226.6 pounds and have gained about 12 pounds in the last five weeks.  I feel horrible, and it is time again to make a change.  I know a lot of that is water weight, but it needs to…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Carrot Ginger Tangerine Smoothie

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Carrot Ginger Tangerine Smoothie I really like this smoothie.  It is not too sweet, and it is excellent for nausea.  The zing of the ginger works to relieve the upset stomach after an illness, a drive through the mountains, or a rough night on the town.  If…
Categories: Nutrition, Review, Weight Loss
Tags: Ginger, Smoothie Recipe

Myth: You must eat less to lose weight.

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Truth: You can lose weight without eating less.   Wait, did you say I can lose weight without eating less.  Yes, I did.  Now let me explain.  You will still need…
Categories: Exercise, Nutrition, Weight Loss
Tags: Eat Less, Empty Calories, Nutrition, Weight Loss

Weight loss 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.…
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Tags: Commitment, Motivation, Weight Loss, Weight Loss Tip

Research: Fats and carbohydrates potentiate over-consumption

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Carbohydrates and fats activate your rewards center.   Scientists have long suspected that sugar is addictive.  You have to look no further than your children to see the effects.  They will gorge themselves to illness on sugar and cry for more when the post-sugar hangover wears off.  Researchers have continued to find increasing evidence that…
Categories: Nutrition, Research, Weight Loss
Tags: Addiction, Carbohydrates, Fat, Research, Reward, 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 be more likely…
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Tags: Gradual Weight Loss, Weight Loss Tip

Research: Fasting works for weight loss

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Restricting feeding through daily fasting works for weight loss.   Fasting has become quite the rage around the globe.  I have heard quite a few outlandish claims of health improvement and weight loss tied to fasting but prior to recent history, there has been limited research to back…
Categories: Nutrition, Research, Weight Loss
Tags: Fasting, Research, Water, Weight Loss

Editorial: Sugar-free is not low calorie.

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Sugar-free does not mean low calorie or even healthy.   Food marketers are very skilled at peddling their wares.  They come up with fancy new ways to hide the real evils of their products, and many of them are hidden by the claims of what they don't have in their…
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Tags: Calories, Editorial, Nutrition, Sugar-free, Weight Loss

Recipe: Orange Gingerade

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Easy Orange Gingerade This refreshing drink will only take you a minute longer than pouring a glass of water.  It tastes amazing and will help with nausea.  I find it the ultimate refreshment on a hot afternoon. Orange Gingerade Nutrition:
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Tags: Drink, Recipe, Weight Loss

Myth: Weight loss equals fat loss

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Truth: lost weight is not always fat.   We have all fallen for that trap.  We drop 5-10 pounds of body weight and step on the scale, and everything looks great until we take that next step.  The next step is a simple measurement.  We grab the tape…
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Tags: Fat Loss, Myth, Weight Loss

Weight loss tip: Stop making excuses

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Failure is making excuses for your weaknesses.   We all look for what we have failed in the past, but this search might be holding you back.  We all think of things to keep us from losing the…
Categories: Weight Loss
Tags: Excuses, Motivation, Weight Loss, Weight Loss Tip

Research: Consuming coffee is safe – confirmed by research.

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Research: Moderate coffee consumption safe and improves health Coffee is my favorite drink.  I truly think it is the nectar of the gods.  It is one of the most perfect drinks.  I have written many posts on coffee.  I write about coffee and reduced mortality, weight loss, metabolic syndrome, and…
Categories: Nutrition, Research, Weight Loss
Tags: Coffee, Mortality, Research, Safety

Weight Loss Tip: Don’t Be Hard On Yourself

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Negative energy will bread self-doubt and negative thoughts.  Being hard on yourself is not the right approach to successful weight loss.  When it comes to losing weight, having an all or nothing approach is very common and is a common cause of…
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Tags: Compassion, Flexibility, Motivation, Positivity, Weight Loss Tip

Research: Regular exercise and a healthy lifestyle can help improve body composition.

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Six-week weight loss plan with healthier diet and exercise improves body composition. Nearly every expert that claims to be able to help you with weight loss will tell you that the key is a clean and healthier diet and improving your body composition and lose weight.  The problem…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Diet, Exercise, Research, Weight Loss

Progress report: 30 October 2018: I start again

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I start again.   I took three weeks off after the last PT test.  I weight 228 and have gained about 14 pounds in the last three weeks.  I feel horrible, and it is time again to make a change.  I know a lot of that is water weight, but it needs to go now.  …
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Editorial: Stop Hate

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Hatred must end today.   After the event of the last several weeks, I feel that I must speak out.  I know this is a weight loss blog, but I am going to write this article in response to the villainizing that has occurred and the tragic deaths…
Categories: Weight Loss
Tags: Editorial, Hate

Recipe: Vanilla Raspberry Pluot Smoothie

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Vanilla Raspberry Pluot Smoothie This smoothie is the perfect mixture of tart and sweet.  A pluot is a stone fruit, which is a hybrid between a plum and an apricot.  Pluots are high in vitamin C, potassium, vitamin A, and fiber. Raspberries are an excellent source of vitamin C, manganese, and…
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Tags: Recipe, Smoothie

Myth: No Pain, No Gain

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Not feeling sore does not mean you did not get a good workout. If you live by the motto “no pain, no gain,” you might want to relook at your workout plan because you could be increasing your risk of a potentially serious injury.  Pain and soreness are warning signs…
Categories: Exercise, Weight Loss
Tags: Exercise, Myth, Pain

Weight loss 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 in different ways.  Everyone has a special day in which they want to weight less to impress people they have not…
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Tags: Events, Motivate, Motivation, Weight Loss Tip

Research: Habit-based interventions may help with weight loss.

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Habit-based interventions can help with weight loss by building a healthier routine.   The prevalence of overweight and obesity continues to skyrocket each year in the United States, and the world is no different.  The obesity rate is nearly double what was recorded in 1980.  Despite the significance education efforts by the…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Habits, Research, Weight Loss, Weight Maintenance

Weight loss tip: Get Competitive

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Get Competitive: With Yourself or Your Friends.   Light a little fire behind you by using a competition with a friend to motivate you.  There is nothing like a bit of competition to get your motor running.  It does…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Motivation, Research, Weight Loss Tip

Research: High-egg Consumption in Type 2 Diabetes.

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Follow up shows no adverse changes in cardiometabolic testing with high-egg diet in type 2 diabetes. Some dietary and medical guidelines recommend that people with type 2 diabetes limit their consumption of eggs and cholesterol.  Both egg whites and yolks are rich in nutrients to include proteins,…
Categories: Nutrition, Research, Weight Loss
Tags: Diabetes, Eggs, Research, Weight Loss

Editorial: Hidden sugar is destroying your health.

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Food manufacturers disguise sugar to sell more. Food manufacturers have long hidden harmful additives in the maze of compounds included in the ingredient list.   In recent history, we are just not beginning to see the evils of empty calories from sugars.  American’s are becoming increasingly…
Categories: Nutrition, Weight Loss
Tags: Editorial, Nutrition, Sugar, Weight Loss

Recipe: Peach Ginger Tea

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Peach Ginger Tea This recipe has the zing ginger with the sweetness of peach and the health benefits of green tea.  It is actually a mix of green and black tea.   Peach Ginger Green Tazo: It has 45-50 calories with 9-10 grams of carbohydrates.  It is…
Categories: Nutrition, Research, Weight Loss
Tags: Ginger, Recipe, Tea

LIst: Ten simple steps to increase your metabolism, Part 1.

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A ten step program to a higher metabolism, Part 1.   Weight loss is not easy.  The first step in raising your metabolism is defining it.  To fully understand how to increase your metabolism, you must understand the inputs and output of metabolism and then…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Boost Metabolism, List, Metabolism, Weight Loss

Weight loss 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…
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Tags: Discipline, Motivation, Weight Loss Tip

Research: Digital support can help with fat loss

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Digital online support can help assist with weight loss.    Weight loss interventions tend to be more successful if they are started early before obesity is attained.  In our society today, young men and women are gaining weight rapidly.  If we could implement an intervention that would prevent weight gain before…
Categories: Research, Weight Loss
Tags: Email, Social Media, Weight Loss

Weight loss tip: Stick to whole fruit

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Avoid canned fruit and fruit sauces. Oh, wait, please tell me you are not going to attack my fruit cocktail and applesauce.  Applesauce and cans of fruit cocktail are a favorable memory from my childhood as I am sure it is from yours.…
Categories: Nutrition, Weight Loss
Tags: Fruit, Nutrition, Weight Loss, Weight Loss Tip

Research: Protein promotes satiety

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All protein sources of consumption appear to enhance feelings of fullness.   Although metabolism is important, any mechanism by which we reduce the intake of food and calories can assist with weight loss.  Dietary protein has long been suggested as a means of enhancing satiety.  Dietary protein has long been considered the most…
Categories: Weight Loss
Tags: Protein, Research, Satiety, Weight Loss

Progress report: 15 October 2018: Weekend off and back in the saddle

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Weekend off and back in the saddle.   On, Thursday, I met my goal.  My short-term goal was to lose enough weight to not need a tap test.  I DID IT!!!!!!  I treated my self to the weekend off.   Next goal is to get down to 207.   Update and Plan for the next…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Cranberry Kiwi Persimmon Smoothie

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Cranberry Kiwi Persimmon Smoothie Persimmon is the Latin word for it means “food of the gods.”  The fruit is grown in warm, dry climates.  I saw them for the first time in Israel.   The largest source in the United States is Japan and it is Japan's national fruit.  It has a unique flavor and 1…
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Tags: Recipe, Smoothie

Myth: My sluggish metabolism caused my weight gain

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Is a slow metabolism to blame for my weight gain? - The truth about metabolism Slow metabolism is probably not the answer.  Yes, there is such a thing as a slow metabolism, but a slow metabolism is rarely the cause fo weight gain or obesity.…
Categories: Exercise, Nutrition, Weight Loss
Tags: Diet Quality, Exercise, Metabolism, Weight Gain, Weight Loss

Weight loss tip: You are worth eating right.

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Eat like you care about yourself. Food can be our medicine or our enemy.  I want to encourage you to eat like you love yourself.  You are worth the time and effort to eat…
Categories: Weight Loss
Tags: Motivation, Weight Loss Tip

Progress report: Made Weight

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Thank God, I made weight.   Today, I had my twice annual weight in for the military.  I made weight.  It has been a long time since I was overweight by military standards.  My height is 6' 2.5".  I am allowed to weight 220 pounds,…
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Tags: Progress Report, Weight Loss

Research: Protein consumption burns more calories.

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Protein digestion requires more energy to break down. Protein is the building block of our cells, enzymes, and muscle.  We would not exist without it.  It is one of three macronutrients that our bodies need to function.  We can make carbohydrates, bot the essential amino acids (the building blocks…
Categories: Nutrition, Research, Weight Loss
Tags: Nutrition, Protein, Research, Weight Loss

Weight loss tip: Your biggest competition is from within.

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The most significant obstacle is overcoming your inner self.     The odds are that this is not the first time you…
Categories: Weight Loss
Tags: Motivation, Weight Loss Tip

Research: Weight change may increase risk of mortality.

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Weight change may increase the risk of mortality in metabolically challenged adults. Obesity is directly tied to multiple metabolic abnormalities.  Not only is weight gain tied to these metabolic abnormalities, but it is also tied to an increase in morbidity and mortality from the diseases associated with these metabolic…
Categories: Research, Weight Loss
Tags: Metabolic Syndrome, Obesity, Research, Weight Loss

Editorial: Get off the Rollercoaster

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Don’t get stuck on that endless diet roller coaster. Losing weight isn’t easy, but it is a lot easier than keeping it off.   Keeping that new slimmer body after weight loss is the most challenging part of a weight loss and management plan.  In fact, the lack of having…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Weight Loss, Weight Maintenance, Yo-yo Diet

Recipe: Cranberry Grapefruit Pomegranate Ginger Smoothie

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Cranberry Grapefruit Pomegranate Ginger Smoothie That title is a mouth full.  I took a long time building this recipe.  I was looking for something that was less sweet and I find this to be the perfect mix of summer and winter fruit.  I tried banana in place of…
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Tags: Recipe, Smoothie

List: Twelve Ways to avoid binging

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Twelve-step program to avoid binging.   Overeating is one of the most common mistakes people make when they make a move toward a healthier lifestyle.  You woke up today making a plan to make today a different day and instead of having that healthy breakfast at home,…
Categories: Exercise, Nutrition, Weight Loss
Tags: Binge, List, Weight Loss

Weight loss tip: Never Give Up!

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Avoid fatalistic view, you can do this!  We have all experienced a momentary lapse in judgment.  I did it this weekend myself.  You meant…
Categories: Weight Loss
Tags: Attitude, Weight Loss Tip

Research: Five strategies to protect muscle mass while dieting.

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Research proven methods to protect muscle mass during weight loss. Obesity is having a significant impact on the world's health and financial stability.  It is associated with increased risk for multiple cardiometabolic diseases to include diabetes, stroke, and coronary artery disease.  Weight loss or dieting is the cornerstone of therapy…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Metabolism, Muscle Mass, Research, Weight Loss

Weight loss 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…
Categories: Exercise, Weight Loss
Tags: Attitude, Motivation, Weight Loss Tip

Research: Aronia berries or chokeberries may help with weight loss

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Chokeberries may attenuate weight gain and modulates insulin When was the last time you ate chokeberries?  The Aronia is a genus of deciduous shrubs also known as the chokeberries.  The shrubs that grow the berries are native to eastern North America and most commonly found in wet woods and swamps and…
Categories: Nutrition, Research, Weight Loss
Tags: Obesity, Research, Weight Loss

Progress report: 1 October 2018: Need more time.

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Need more time.   Ok, My fitness test is in two weeks and I started just a few weeks too late.  I said I would never get back to being taped.  Well, that is not gonna happen this time.  I will pass a tape test but it is the only way I am going to make…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Blackberry Butternut Kiwi Smoothie

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Blackberry Butternut Kiwi Smoothie This smoothie recipe is one that I made to use up some butternut squash that I had a leftover in frozen cubes.  It was so delicious I decided to add it to the website. Blackberry Butternut Kiwi Smoothie Nutrition: [caption id="attachment_10961"…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

List: Fourteen reasons to use an elliptical instead of a Treadmill

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Fourteen reasons to choose the elliptical over a treadmill To make this clear: You can get an effective aerobic workout with both an elliptical machine and a treadmill.  Your fitness goals and personal preferences likely determine whether you choose an elliptical machine, a treadmill or a different piece of…
Categories: Exercise, Research, Weight Loss
Tags: Elliptical, Exercise, List, Weight Loss

Weight loss tip: Sacrifice the Fat

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Your health should be more important.  Dieting and weight loss is a lot of hard work.  You have to make tough choices and sacrifices to be successful at weight loss.  Then again, do you really want…
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Tags: Weight Loss, Weight Loss Tip

Research: Differences in meal patterns and timing with regard to central obesity

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Research points to meal type, patterns, and times as a risk of central obesity.   Differences in meal patterns and timing with regard to central obesity have long been discussed as a potential cause of central obesity.   We know that the prevalence of obesity is increasing worldwide and…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Meal Timing, Obesity, Rerearch, Variety, Weight Loss

Weight loss tip: Pack a snack

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Having a snack does not have to sink your diet. With practice, healthy snacking can become as easy as dropping a couple dollars in the vending machine.  In fact, with as much trouble as I have had…
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Tags: Snacking, Weight Loss Tip

Research: Weight loss reduces stress on knee joints

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Weight-loss reduces patellofemoral loading and thus arthritis Knee pain and arthritis are one of the most common causes of disability.  Knee pain and arthritis of the knees are actually a part of the same spectrum or a continuum.   Knee arthritis or osteoarthritis is most commonly caused by chronic…
Categories: Exercise, Research, Weight Loss
Tags: Diet, Exercise, Research, Weight Loss

Progress report: 24 September 2018: Continued Progress

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Continued Progress.   Two more weeks have passed and I have continued to make progress.  It is not large progress, but some progress.  I will continue to push forward and hopefully, we will reach my goal.   Update and Plan for next 2 weeks:   Exercise: 3-5 times a week.  Cardio 3 times a week…
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Tags: Progress Report, Weight Loss

Recipe: Vanilla Cherry Kiwi Smoothie

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Vanilla Cherry Kiwi Smoothie This recipe is for a delicious and sweet smoothie that is high in protein and fiber.   Vanilla Cherry Kiwi Smoothie Nutrition:
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Tags: Recipe, Smoothie, Weight Loss

Myth: Aspartame is unsafe.

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Aspartame is safe and well studied.   Aspartame is a non-nutritive low-calorie sugar substitute that is marketed under brand names such as Equal and NutraSweet.  A very large number of Americans routinely exposed to Aspartame since it was first introduced in the late twentieth century.  In reality, aspartame is nothing more…
Categories: Nutrition, Research, Weight Loss
Tags: Aspartame, Myth

Weight loss tip: Never get discouraged!

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Avoid getting discouraged! Your body stores excess calories as body fat. You need some fat to save for a rainy day and to pad your organs, but too much body fat will pose a health risk.…
Categories: Exercise, Weight Loss
Tags: Motivation, Weight Loss, Weight Loss Tip

Research: 5 simple changes that could help you live longer

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Five lifestyle changes can add years to your life If you could make five small changes to your life that you knew would extend your lifespan, would you make those changes?  For most Americans, the answer is probably "no."  I wrote a recent article in which I…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: BMI, Healthy Habits, Research, Weight Loss

Weight loss tip: Pass on the pop

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Soda pop can increase weight gain.   I love soda or pop.  I can remember it being a treat when I would go to football games that my Dad would buy me my own…
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Tags: Diet Soda, Soda, Weight Loss Tip

Research: Heart disease and diet drinks.

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There appears to be a link between diet soda and heart disease. Diet soda is one of the most common drinks that obese and diabetics turn to lower their calorie and sugar intake.  I have probably have consumed a tanker truck full of Diet Coke or…
Categories: Nutrition, Research, Weight Loss
Tags: Diabetes, Heart Disease, Obesity, Research, Weight Loss

Editorial: Keto Diet – A physician’s point of view.

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Should I try a ketogenic diet?  I am a scientist by trade, and I try not to dismiss a question without reading up on the research behind it.,  Recently, many of my patients have been asking the same question about ketogenic diets.  In fact, the most recent…
Categories: Nutrition, Research, Weight Loss
Tags: Editorial, Ketogenic Diet, Low Carb, Low-carbohydrate, Research, Weight Loss

Recipe: Apple Maqui Kumquat Smoothie

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Apple Maqui Kumquat Smoothie I recently tried kumquats for the first time.  This tart little citrus fruit is delicious in a smoothie.   Apple Maqui Kumquat Smoothie Nutrition:
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Tags: Recipe, Smoothie, Weight Loss

Myth: Slow weight loss is better for losing weight.

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There is no evidence that slow and gradual weight loss is better.   For years, I have read book after book, article…
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Tags: Myth, Rapid, Weight Loss

Weight loss tip: Meal prep your leftovers

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Meal Planning Made Easy: Freezing Leftovers Part of my weekly meal planning strategy is to have a few backup meals at all times in the freezer for nights that I know I won't have time…
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Tags: Leftovers, Weight Loss Tip

Research: Waist circumfernce and what it means for your health. 

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A trim and tone waist can mean lower body weight and improved health.   Our body waist circumference is an indicator of our overall health and risk fo disease.  Instructors teach all medical professionals that reducing your risk of diabetes and heart disease is as easy as shrinking your belly.…
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Tags: Research, Waist Circumference, Weight Loss

Weight loss tip: Meditate for stress and weight reduction

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Meditation will help you cope with chronic stress and lose weight. In my profession, stress is usually a regular part of my life.  I am an Osteopathic Physician.  For the over 20 years, I…
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Tags: Meditate, Meditation, Stress, Weight Loss Tip

Research: Exercise has an impact on the health of obese patients with cardiovascular disease 

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Exercise can reduce the risk of heart disease in obese patients.   I recently read an article and study that claimed that exercise might outweigh the impact of being overweight in those at risk or have heart disease[1].   I do not doubt that exercise reduces the risk…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Heart Disease, Research, Weight Loss

Progress report: 10 September 2018: Slow Progress

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Slowed Progress.   Ok, we are one month will I have to weigh in again for my Army fitness test.  I said I would nto be in the position of having to be taped again and I blew it.  Being at home has not helped me keep the weight off and stay fit.  It is…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Grapefruit Pomegranate Ginger Smoothie

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Grapefruit Pomegranate Ginger Smoothie We love eating seasonally grown fruit whenever possible.  Pomegranate is one season fruit that really gets my goat.  I will tell you to buy it prepared bu Pom-Pom.  This simple smoothie recipe is a refreshing blend of winter and spring fruits boosted with the zing of ginger.  Grapefruit Pomegranate…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: The grapefruit diet will jump-start your diet.

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Grapefruit diet fad, fiction, and myth or miracle food for weight loss. I am sure that almost every one of us has seen the magazines at the checkout line that claim that there is a new diet in which you can reduce your belly or waistline by eating a particular…
Categories: Nutrition, Research, Weight Loss
Tags: Grapefruit, Myth, Weight Loss

Weight loss tip: Slow is still progress!

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Progress is still progress.   I know it might seem depressing when…
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Tags: Motivation, Progress, Weight Loss Tip

Research: Weight loss leads to higher quality of life.

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Weight loss results in both short and long-term increases in health-related quality of life. Obesity is a worldwide public health issue. Most Americans have a weight challenge, and many have given up because they feel that it is not worth the effort.  Many feel that weight…
Categories: Research, Weight Loss
Tags: Quality Of Life, Research, Weight Loss, Weight Maintenance

Weight loss tip: Determination and Satisfaction

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Attitude is one key to weight loss and determination and satisfaction help.   Theoretically, weight loss is easy, but I practice it is much harder in reality.  Is…
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Tags: Determination, Motivation, Satisfaction, Weight Loss Tip

Research: Pasta can eaten without causing weight gain.

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Pasta can be part of a healthy weight loss and maintenance diet.   Pasta is a staple of many American diets.  It has long been vilified as a cause of obesity because it has high carbohydrate content.  This being said, this statement is not backed by research. It…
Categories: Nutrition, Research, Weight Loss
Tags: Obesity, Research, Weight Loss

Editorial: Obesity is a disease and not a behavior

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Obesity is a medical condition and not behavior deficit.   As a practicing medical professional with a history of military service, one of the largest challenges I have faced is redefining obesity as a disease and not a character weakness.  Most military commanders still see obesity as a matter…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Obesity, Weight Loss

Recipe: Lemon Ginger Smoothie

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Lemon Ginger Smoothie You will love the sweet and sour taste of this smoothie.  It is a great way to start the morning and keep you full all morning. Lemon Ginger Smoothie Nutrition:
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Tags: Recipe, Smoothie, Weight Loss

Myth: Exercise does not cause weight loss.

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Exercise can help you lose weight. I have always been amazed at the total rubbish beliefs our there on exercise and weight loss. This one is a doozy.  The fact is that this myth does have a basis of fact behind it, but the believers or myth pushers have over-generalized the facts to the point…
Categories: Exercise, Weight Loss
Tags: Exercise, Myth, Weight Loss

Weight loss tip: The future is under your control.

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The future is what you make.   Have you tried to lose weight dozens of times and always end up frustrated?  Change is hard and weight loss is a change that is not different from any…
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Tags: Motivation, Weight Loss, Weight Loss Tip

Research: Exercise may reduce a strong family risk for heart disease.

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Fitness and physical activity associated with a decreased risk of heart disease in those genetically predisposed.   People have long looked for a magic bullet to reduce their risk of heart disease.  Experts have pointed to reduced sugar and saturated fat as a mean to lower the risk.  The question…
Categories: Exercise, Research
Tags: Exercise, Heart Disease, Weight Loss

Weight loss tip: Progress

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Progress is attained one step repeated over and over again.   We have all been there.  We hit a day in which…
Categories: Weight Loss
Tags: Encouragement, Motivation, Weight Loss Tip

Research: People would rather take a pill than exercise.

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A study found people would rather take a pill than exercise to treat high blood pressure. The American culture is teetering on the edge of an abyss.  We are pending a fall into a state of poor health that is unprecedented on this scale.  Sure, we had…
Categories: Weight Loss
Tags: Exercise, High Blood Pressure, Research

Progress report: 27 August 2018

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Progress made.   In the last two weeks, I have made progress through exercise and 16-hour fasts.  I read about this method in the past and failed miserably at it.  This time, it appears to be working for me.   So, what is different?  This time, I am focusing on hydration a little more and…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Banana Mango Strawberry Smoothie

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Banana Mango Strawberry Smoothie This recipe is one of the most delicious smoothies I have eaten.  It is high in fiber and protein.   Banana Mango Strawberry Smoothie Nutrition:
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: Eating cholesterol and saturated fat raises cholesterol levels in the blood.

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Most cholesterol is made by our bodies and not ingested in our diet.   Like most of you, I grew up being told that foods like red meat, eggs, and bacon raise our cholesterol levels and that I should avoid them. This belief is based on the fat diet…
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Tags: Cholesterol, Myth

Weight loss tip: Success

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Success is a sum of small efforts.   Like a New Year's resolution, new diets and exercise programs often fail in one to two weeks.  The gyms make huge…
Categories: Exercise, Nutrition, Weight Loss
Tags: Success, Weight Loss Tip

Research: Fructose can be passed through breast milk and increase BMI.    

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Fructose is passed through breast milk, and even a small amount is associated with increases in body weight Dietary sugars and in particular add sugar have been shown to promote excess adiposity, body fat,  in both children and adults.  This being said, no…
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Tags: Body Fat, Breastfeeding, Obesity, Research, Weight Loss

Weight loss tip 153: 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…
Categories: Exercise, Weight Loss
Tags: Exercise, Motivation, Weight Loss Tip

Research: Food pricing tied improving dietary consumption and BMI

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Food pricing may be a promising means to improve dietary intake and lower BMI. There is no doubt by anyone that a poor diet leads to poor health.  A lower quality diet may even be tied to a cause of higher morbidity and mortality.  In fact, experts have tied rising…
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Tags: Food Tax, Research, Soon Subsidy

Editorial: The key to weight loss is to have a plan

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The key to successful weight loss and maintenance is planning.   Have you ever been really excited to so to a new restaurant to store? You leave the house without a map.  If you don’t have a map or use a GPS system,…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Planning, Weight Loss, Weight Maintenance

Recipe: Vanilla Spiced Chai Tea Latte

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Vanilla Spiced Chai Tea Latte Need an afternoon or end of day pick-me-up but can't have the caffeine from coffee this latte?  Chai Tea can be just what you need, and it is a great energy-boost and an alternative to coffee.   The best part about this recipe is…
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Tags: Chai, Recipe, Weight Loss

List: 10 Ways to end your heel / arch pain

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Ten to fix your heel and arch pain Warning: If your foot is cold or hot to the touch, see a medical provider.  If your foot's color turns black, blue, or red in color, see a medical provider.  If the pain is so severe that you cannot walk, please see a medical provider.…
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Tags: Foot Pain, Home Remedy, List

Weight loss tip: Quickly put leftovers in the freezer

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Freezing leftovers can prevent the urge for seconds.   Near twice a week, I have written a post to share a tip or trick that I have found to be helpful as journeyed down the…
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Tags: Leftovers, Meal Prepping, Weight Loss Tip

Research: Weight Loss Associated With Consumption of Apples

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Eating apples may promote satiety and weight loss.   Most Americans do not meet the recommended daily consumption of fruit consumption.   Apples are the second most commonly consumed fruit in the United States and have long been promoted as a good to promote improved general health and a…
Categories: Nutrition, Research, Weight Loss
Tags: Apple, Satiety, Weight Loss

Weight Loss Tip:  Update your Wardrobe  

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A simple update can help motivate weight loss. Do you like to buy new clothes?  Do you like the feeling of fitting into a new pair of jeans?  Updating your closet is an easy way promote weight loss…
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Tags: Clothes, Weight Loss Tip

Research: Weight Loss Maintenance is key to success. 

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A maintenance plan to include relapse-prevention planning, self-monitoring, and social support is key to weight loss success.  Weight regain after successful weight loss interventions is common.  Regain happens in nearly 100% of intentional weight loss.   It appears as if the type of diet does not really matter…
Categories: Research, Weight Loss
Tags: Research, Self-weighing, Social Support, Weight Loss, Weight Maintenance

Progress report: 13 August 2018

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Progress with a small road bump.   I have lost 2 pounds in 2 weeks.  I would have lost about four, but I had a little over indulgence over the weekend.  Dammit, cookie dough! Update and Plan for next 2 weeks:   Exercise: Cardio 3 times a week with push-ups and sit-ups 3 x a week.…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Orange Gingerade Smoothie

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Easy Orange Gingerade Smoothie All the benefits of ginger, without all the hassle.  It is a superfood boost and refreshing.     Easy Orange Gingerade Nutrition:  
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Tags: Recipe, Smoothie

List: Sixteen Tips to Avoid the All-or-Nothing Mentality

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some excerpt
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Tags: Exercise, List, Motivation, Weight Loss

Halo Top Ice Cream Review

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Halo Top: a little scoop of heaven?   There is nothing more satisfying than a bowl of creamy, dreamy, sweet ice cream that melts in your mouth on a summer day.  I can remember my father mixing up a batch at the lake and the kids fighting to turn…
Categories: Nutrition, Review, Weight Loss
Tags: Ice Cream, Nutirtion, Review, Weight Loss

Research: Overweight mothers are poor judges of their children’s weight

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Moms who have a weight problem misjudge their children's  weight As a family physician, I have spent a lot of my life taking care of families and in particular children.  If you notice a child is a little overweight and mention it, some mothers will barely come to blows…
Categories: Research, Weight Loss
Tags: Obesity, Research, Weight Loss

Weight loss tip: Punctuate your meal with water

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Follow every meal with a large glass of water. Your body is over 7o% water and water is a vital part of every bodily function.  This fact is why drinking plenty of water to…
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Tags: Hydration, Water, Weight Loss

Research: Sugary Sodas Linked Again to Heart Disease Risk

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Sugary Sweetened Sodas Linked Increased Heart Disease Risk There is almost nothing more American than an ice cold Coke on a hot and sunny day.  It is not only iconic, but it is also very effective at quenching one's thirst.  I remember going to football games with my father as…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Soda, Sugar, Weight Loss

Editorial: Surfing the craving waves.

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I am sick and tired of surfing the craving wave. Today is Monday and odds are, if you are anything like me, you have grazed all weekend.  Honestly, I am sick of my unhealthy habits of grazing the candy bowls looking for the next snack.  Unfortunately, the office candy dish…
Categories: Nutrition, Weight Loss
Tags: Candy, Editorial, Empty Calories, Weight Loss

Recipe: Pomegranate Ginger Chai Tea Latte

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Pomegranate Ginger Chai Tea Latte This recipe is for a lower calorie chai latte with the zing of ginger.  You can easily increase or decrease the calories with less milk or milk substitute.  Many have long considered ginger, like ginseng, to be the ‘secret to a healthier…
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Tags: Chai Latte, Ginger, Recipe, Weight Loss

Myth: There is a single diet that works for everyone.

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One diet works for all? No, that is absurd.   Humans are as different as they are similar.  Sure, we share most of our genetic code, but the subtle differences in genes are what makes us each unique.  These subtle differences result in different body types, eye color, hair color, height,…
Categories: Nutrition, Weight Loss
Tags: Diet, Myth, Weight Loss

Weight loss tip: Snack on edamame

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Soybeans can be the perfect snack.   What is edamame?  That term is nothing more than a fancy word for the American soybean.  It is a fancy name for a legume grown all across the globe.  I…
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Tags: Edamame, Soy Nuts, Weight Loss Tip

Research: Stress linked to higher levels of obesity

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Stress correlates with higher levels of obesity. Earlier I wrote an article about the hormone cortisol and why it is the enemy of a slim waistline.  Chronic cortisol exposure or elevations have long been hypothesized to contribute to obesity.  You do not have to look any further than symptoms…
Categories: Research, Weight Loss
Tags: Obesity, Research, Stress, Weight Loss

Weight loss tip: Scout the menu online.

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Before you eat out, check the options out online.   Just because you’re trying to lose weight does not mean you should stop socializing and having fun.  You can be on a diet…
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Tags: Menu, Restaurant, Weight Loss Tip

Research: Eating less may enable us to live longer

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Extending your lifespan may be as easy as eating less.   A chronic caloric restriction has been suggested by several studies as a means to reduce the aging process and extend life.  Most of these have been in mice or rats and more primitive species.  There is a bountiful amount of…
Categories: Nutrition, Research, Weight Loss
Tags: Calorie Restriction, Longevity, Research, Weight Loss

Progress report: 30 July 2018: A new start, again

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Day 1 of 180, Try number 3.   Ok, this is the third time in 6 weeks I am trying to get this started.  I should have known better than to try to start during my vacation.   It is time for me to stopping working against…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Cinnamon Apple Zucchini Smoothie

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Cinnamon Spiced Apple Smoothie Cinnamon adds a little taste of the fall holidays.  The best part about this smoothie is that it is low in calories and high in fiber.  It will keep you full all morning long.   Cinnamon Spiced Apple Smoothie Nutrition: [caption id="attachment_10504"…
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Tags: Recipe, Smoothie

List of weight loss tips

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List of weight loss tips This post is a list of the 115 or more weight loss tips with accompanying image to help you find a tip that might be helpful for your busy lifestyle.  It only takes a small change over time to make a huge difference in your waistline.…
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Weight Loss Tips

Weight loss tip: Focus on foods you can eat.

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Ending overeating: Try to avoid obsessing on the foods you should avoid.   Are you obsessed with certain foods?  I can remember several years ago that I would focus…
Categories: Nutrition, Weight Loss
Tags: Moderation, Portion Control, Weight Loss Tip

Research: PURE Study Shakes Up Heart Fat Fabrication.

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PURE study proves the heart hypothesis is full of hot air.  A new study looked at dietary habits in 135,000 people around the glove and found that not all is what we have been taught for years[1].  The study looked at the controversial relationship between macronutrients…
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Tags: Research, Weight Loss

Weight loss tip: Exercise at work.

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Adding exercise during the workday can assist with weight loss.   Let's face it,  one of the enemies of a slim waistline is the perpetual seated lifestyle that work has given us.  Unfortunately, there is…
Categories: Exercise, Weight Loss
Tags: Exercise, Exercise At Work, Weight Loss Tip

Research: More Weight May Lead to Higher Cancer Risk

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More weight around your middle appears to increase cancer risk. I recently read an article from Nutrition Action Newsletter that highlighted cancer being linked to obesity[1].  I am absolutely certain that most Americans have heard the tie or link between obesity, metabolic syndrome, heart disease, and diabetes type…
Categories: Research, Weight Loss
Tags: Cancer, Motivation, Research, Weight Loss

Editorial: Get addicted to a healthy lifestyle.

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Addiction to being healthy is not easy.   I am addicted to food. I have been addicted to food for years.  This idea is not some new revelation, but it is something that I wish would go away. After many years of being exposed to its powers, I spent hours…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Execise, Healthy Life, Nutrition

Recipe: Dragon Fruit Raspberry Smoothie

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Dragon Fruit Blackberry Smoothie Dragon fruit or Pitaya is a decent source of protein and it reportedly speeds up your metabolism making it a great fruit for weight loss.  Pitaya is also high in Vitamin C which helps to boost your immune system.  The fruit is cholesterol…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

The Myth of the Diet-Heart Hypothesis: The Saturated Fat Fabrication

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Plain and simple: Cholesterol and saturated fat are not your enemies. I am a child of the late 70s and mid-80s.  I started college in the mid-80s and finished in the early 90s.  Medical school for me started in the mid-90s and ended right before the turn-of-the-century.  I was educated…
Categories: Nutrition, Research, Weight Loss
Tags: Heart Disease, Metabolic Syndrome, Myth, Obesity, Research, Saturated Fat

Weight loss tip: Swap your pasta

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Trade out your favorite pasta noodles with spiraled vegetables.   When eating pasta or any other starchy food such as bread, potatoes, or rice, portion control is a key to avoiding weight gain or losing weight.   Maintaining control your food intakes is…
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Tags: List, Pasta Alternatives, Weight Loss Tip

Research: Fasting may prevent disease while it lowers your weight

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Fasting may help improve your health by reducing disease.   Fasting is more than just a recent fat.  It has been a part of many cultures for not only centuries but many millennia.  Calorie restriction has been shown to enhance healthy aging, but the inability of most subjects to…
Categories: Research, Weight Loss
Tags: Fasting, Obesity, Research, Weight Loss

Weight loss tip: Eat Overnight Oatmeal

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Overnight oatmeal can help you save time and lose weight.       Breakfast is way too important to miss.  We all have trouble finding time to eat right, and breakfast is the easiest one…
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Tags: Oatmeal, Overnight Oatmeal, Weight Loss Tip

Research: Regular meals may be key to successful weight loss.

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A study reveals keys to successful weight maintenance in young adults In young adulthood, the beginnings of life-long obesity start.  An intervention in early adulthood could make the difference and improve health for a whole lifetime.  The problem, to date,  has been a lack in quality studies and a poor…
Categories: Nutrition, Research, Weight Loss
Tags: Regular Meals, Research, Weight Loss

Progress report: 16 July 2018: Day 1 of 90 – Again

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A few steps forward and a step back.   Two weeks ago, I made a pledge to be more healthy.  My family agreed to help.  I darted into the week with a new found energy and determination to be successful.   Unfortunately, one to two days and again I whiffed.  Now I back to the…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Chia Apple Mint Smoothie

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Chia Apple Mint Smoothie Chia Apple Mint Smoothie: This recipe for a smoothie is from Greenblender.  It is delicious and you will enjoy both nutrition and flavor.   Chia Apple Mint Smoothie Nutrition: 
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Tags: Chia, Recipe, Smoothie

Myth: Six meals are better than three

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There is no evidence that any number of meals is better than another.   There is a lot of debate over how many meals to eat per day. I have heard many reported experts and professionals scream out in support of a higher number of smaller meals over…
Categories: Nutrition, Weight Loss
Tags: Meals, Myth, Weight Loss

Weight Loss Tip: Exercise Should Not Be A Punishment

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Exercise is not a punishment! Exercise is healthy and we want to encourage ourselves to do more of it.  Exercise is…
Categories: Exercise, Weight Loss
Tags: Exercise, Weight Loss Tip

Visitor Question: What is a ketogenic diet and do they work?

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Ketogenic diets: The basics and some research  A keto or ketogenic diet is not a new diet.  This type of diet has been well known for being a low carb diet that is centered around the production of ketones.…
Categories: Nutrition, Research, Weight Loss
Tags: Ketogenic Diet, Research, Visitor Question, Weight Loss

Weight Loss Tip: See success in small changes!

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Success is a state of mind.   We have all had bad days where we overeat or miss our exercise goal.  It can be very discouraging.  You need to dust…
Categories: Weight Loss
Tags: Success, Weight Loss Tip

Research: Insulin resistance improves more in women.

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Women may experience better improvement in insulin resistance than men after weight loss.   Weight loss interventions are considered part of the first line of therapy for those who develop disease states associated with insulin resistance, such as pre-diabetes, diabetes, or metabolic syndrome.  Gender differences in…
Categories: Research, Weight Loss
Tags: Fat Loss, Gender, Research, Weight Loss

Editorial: Cake is the Devil’s Food

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When you do partake, moderation is key to avoiding gluttony.   Cake,  whether white, yellow, or chocolate, is one of the most tempting foods man is ever created.  For example, a simple recipe for white cake contains the perfect mixture of sugar, butter, eggs, vanilla, flour, baking soda, and milk.…
Categories: Nutrition, Weight Loss
Tags: Cake, Editorial, Weight Loss

Recipe: Black Raspberry Blueberry Chia Water

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Black Raspberry Blueberry Chia Water This drink recipe is a healthy way to get some fiber, protein, and antioxidants.  I added apple cider vinegar because I found if covers the taste of the vinegar.     Black Raspberry Blueberry Chia Water Nutrition: …
Categories: Nutrition, Recipe, Weight Loss
Tags: Chia Seeds, Drink, Recipe

List: Twenty Ways to Eat Chia Seeds

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Twenty Ways to Eat Chia Seeds Chia seeds have come a long way since being introduced in 1977 as a house botanical garden that you plant on a clay head or pet.  Since then, they have been sold in many forms from the likeness of Garfield the cat to…
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Tags: Chia Seeds, List, Weight Loss

Research: Walnuts can help with weight loss

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A daily serving of walnuts may help shed extra pounds.   Walnuts are readily available year-round in just about every grocery store on the planet.   They are a delicious source of protein and healthy fats.  Walnuts are well documented to be high in antioxidants and helpful in lowering your "bad" cholesterol.  The key is walnuts…
Categories: Nutrition, Research, Weight Loss
Tags: Nuts, Research, Walnuts, Weight Loss

Weight loss tip: Don’t give into to food addiction

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Food addiction and binge eating will expand your waistline.   Food addiction and compulsions are a terrible thing for a slim waistline.  I have been addicted to food nearly my whole life.  It started…
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Tags: Eating Disorder, Food Addiction, Sugar, Weight Loss Tip

Research: Chia seeds may reduce appetite

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Chia seeds may induce satiety Chia seeds or Salvia hispanica are a fairly new arrival to the food additive market.  Two days ago I wrote about the a research study that showed that chia seeds help with fat or weight loss around the belly.  In the search, I began…
Categories: Nutrition, Research, Weight Loss
Tags: Chia Seeds, Nutrition, Satiety, Weight Loss

Weight loss tip: Never give up!

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Keep moving forward.    We have all experienced a momentary lapse in judgment.  I did it this weekend myself.  You meant to just grab a cup of…
Categories: Exercise, Weight Loss
Tags: Motivation, Weight Loss Tip

Research: Chia seeds may reduce abdominal obesity

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Chia seeds may induce weight loss Chia seeds or Salvia hispanica have a food additive that have recently become the center of attention for many people interested in healthy and fitness.  I have seen a lot of outlandish claims, but some of them have a basis behind them.  I…
Categories: Nutrition, Research, Weight Loss
Tags: Chia Seeds, Nutrition, Obesity, Weight Loss

Progress report: 2 July 2018: Day 1 of 90.

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Missed opportunities and a new start.   None of us are infallible.  We all slip up, and I am no different.  It has been over a month since I arrived at my new duty location.  I have entirely failed to follow any compliance of a diet, and my ballooning waistline is what I have to show…
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Tags: Progress Report, Weight Loss

Recipe: Healthy Vegetarian Chilli

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Healthy Vegetarian Chili This chili is a delicious recipe that will warm you up on a winter afternoon.  I am not a vegetarian but chili is one food that does not need meat.  It’s perfect for watching March Madness or a football game.  To get the texture of meat, I added…
Categories: Nutrition, Recipe, Weight Loss
Tags: Chili, Recipe, Vegetarian

List: Ten Reasons to add chia seeds to your diet.

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Chia seeds are full of nutrients and a great addition to your diet. Until recently, the only thing about chia seeds was the add from my childhood selling the chia pets - you know: Cha-Cha-Cha Chia!  I recently found them in a smoothie recipe and my research started.  The truth…
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Tags: Chia Seeds, List, Nutrition, Weight Loss

Weight loss tip: 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…
Categories: Weight Loss
Tags: Motivation, No Excuses, Weight Loss, Weight Loss Tip

Research: Nutritional labelling may help reduce caloric intake

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Nutritional information on restaurant menus rescued caloric consumption In recent years, nutritional labelling have been advocated as a means to promote better health by reducing consumption of less healthy foods.  Eating excess calories contributes to people becoming overweight and obese.  Obesity has been shown to increases the risks of…
Categories: Nutrition, Research, Weight Loss
Tags: Menu, Nutrition, Research, Weight Loss

Weight Loss Tip: Stop Wishing

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Stop Wishing and Start Doing.   We all look at the stars and wish for something.  We are not in the land of Disney…
Categories: Weight Loss
Tags: Motivation, Weight Loss Tip, Wishing

Research: Intermittent dieting success confirmed

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Success of intermittent energy restrictions confirmed.   Obesity is a well-established cause of premature mortality and a known health risk. In the United States, Obesity and related illnesses are the largest cost creators in health care.  In fact, there are very few illnesses that we cannot attribute some…
Categories: Nutrition, Research, Weight Loss
Tags: Fasting, Intermittent Energy Restriction, Weight Loss

Editorial: Fruit versus vegetable

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Question: Is it a fruit or vegetable?   One of the great debates around the crisper is all about whether the contents are fruits or vegetables.  Confusion on this topic has no bounds.  In high school and middle school, I received two different answers from two health teachers.  College…
Categories: Nutrition, Weight Loss
Tags: Editorial, Fruits, Nutrition, Vegetables, Weight Loss

Recipe: Aloe Peara Smoothie

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Aloe Peara Smoothie Excuse the play on words.  This smoothie recipe is full of nutritional value.  There are plenty of vitamins, minerals, and antioxidants.  The addition of Fiber DX adds both protein and fiber.  It is a little sweet for my taste but it is delicious.   [buymeapie-recipe…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: Eggs Are Bad For You

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Eggs are healthy and are a great source of nutrition.   It's time to set the story straight on the nutritional benefits of an egg.  Eggs are a nutritional powerhouse and should be one of the staple foods in your diet.  Eggs and in particular egg yolks have…
Categories: Nutrition, Research, Weight Loss
Tags: Nutrition, Research, Weight Loss

Weight loss tip: 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.  We continue to expand our waists more and more, and we fail to learn from our prior attempts so…
Categories: Weight Loss
Tags: Motivation, Weight Loss Tip

Research: Obese do not live longer than normal weight individuals.  

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Despite prior junk research indicating an advantage to the obese, they do not live to.   In recent years, there have been a few studies that claimed that obese people live longer once they get ill with a disease.  In fact, prior studies have demonstrated lower all-cause mortality in individuals who…
Categories: Research, Weight Loss
Tags: Heart Disease, Obesity, Research, Weight Loss

Weight Loss Tip: Out With The Old and In With The New

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Keeping Your 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…
Categories: Weight Loss
Tags: Motivation, Old Clothes, Weight Loss Tip

Research: Chia seeds and weight loss.

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Chia seeds may help you lose weight.   Do you remember the chia pet of our childhood?   The commercials were mesmerizing.  These little clay figurines came in multiple shapes to include Homer Simpson, Darth Vader, and just about any other barnyard or public figure you can imagine.  Although…
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Tags: Chia Seeds, Research, Weight Loss

Progress report: 18 June 2018

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Today is an opportunity.   Ok, first let me apologize.  I posted a post today that was just a template and not ready for prime time. I said I would nto let that happen again and oops, there it is.  This is the corrected post.   I feel fat and bloated.  My clothes are tight…
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Tags: Progress Report, Weight Loss

Recipe: Apple Ginger Smoothie

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Apple Ginger Smoothie This recipe is a creamy smoothie that is high in vitamin C, protein, and fiber.  I really like the taste.  You can substitute lemon for lime juice if you prefer.   Apple Ginger Smoothie Nutrition:
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Tags: Recipe, Smoothie, Weight Loss

Myth: Skipping breakfast can save some calories

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Skipping breakfast can to binge eating.   Our bodies have gotten used to three meals a day every day's snacks in between.  In the past, our bodies were readying for the next drought.  The worst part about this situation is that the drought is never coming.  I’m used to not…
Categories: Nutrition, Weight Loss
Tags: Breakfast, Myth, Weight Loss

Weight loss tip: Invest in single-serving containers.

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Buying single serving contains for leftovers can help with weight loss.   One of the biggest threats to a slim waistline is going back for seconds.  We all have leftovers and the temptation is to polish…
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Tags: Meal Prepping, Weight Loss Tip

Research: Successful weight loss techniques are different between genders.

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Weight loss plans should be individualized.   Overweight/obesity is one of the major public health concern young adults in the United States.  The prevalence of obesity in the 20-39-year-old group is  60.3%[1].  If this rate continues to remain at this level of increase, the results could be catastrophic for our country…
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Tags: Research, Weight Loss

Weight loss tip: Use Nonstick Spray

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Using nonstick spray instead of oil can help with weight loss.   Spraying your pain with a little nonstick spray can when you sauté or fry your foods can significantly reduce your calories.  Oil is often used…
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Tags: Weight Loss Tip

Research: Text messages may help with weight loss.

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Reminders for healthy lifestyles may assist with weight loss.   The United States and the world have experienced a dramatic increase in obesity rates.  The CDC, NIH, and World Health Organization all consider obesity to be one of the larges health concerns for the 21st century.  The point is that excessive fat accumulation around our…
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Tags: Research, Weight Loss

Editorial: The Hypocritical Philosophy of Veganism

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Vegan: Enlightened or flawed reasoning?   Before I start, I want to apologize in advance to my vegan friends.  This article is gonna tick you off, but then again why should I care.    If you want, I will invite you over for a steak.    Vegans…
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Tags: Diet, Hypocrite, Meat, Vegan

Recipe: Green Grasshopper Smoothie

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Green Grasshopper Smoothie No, this recipe does not contain grasshopper.  It is a classic mint smoothie.   Green Grasshopper Smoothie Nutrition:
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Tags: Recipe, Smoothie, Weight Loss

Myth: There is a diet that works for everyone.

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No diet is perfect for everyone.   Almost everyone who is trying to lose weight is looking for the best way to lose weight.   You can find a book to back just about diet your want to try.  If you search enought, your will even find a…
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Tags: Diet, Myth, Weight Loss

Weight loss tip: Skip ordering a smoothie

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Avoid restaurant and store made juice smoothies. What could be unhealthy about drinking smoothies?  They are fruit and juice, so they have to be healthy, right? When people think about smoothies, they assume they are…
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Tags: Smoothie, Sugar, Weight Loss Tip

Research: Turn out the lights and lose weight

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Darkness prior and during sleep may reduce weight gain Light has long been known as the enemy of good sleep.  From the standard night light to the relatively new blue light sources created by our electronic lifestyles, we have been bombarding our eyes with light that inhibits our ability to get a good night sleep.…
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Tags: Lights, Research, Sleep, Weight Loss

Weight loss tip: Avoid sports drinks

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Sports drinks can derail your weight loss. There are hundreds of them on the market.   They are pretty much the same thing.  Sports drinks are dilute sugary some added sodium and potassium.  Each one of them is…
Categories: Exercise, Nutrition, Weight Loss
Tags: Empty Calories, Sports Drinks, Weight Loss Tip

Research: Can you exercise too much?

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Tags: Exercise, Research, Weight Loss

Progress report: 04 June 2018: A new start, again.

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A new start, again.   I am experiencing Deja Vois.  I feel like I have been here before.  I made huge progress and lost most of the weight I want to lose and off the wagon I fell.  The last several week I have been moving back to Georgia.  I swore this time it would…
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Recipe: Chocolate Peanut Butter Smoothie

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Chocolate Peanut Butter Smoothie This recipe is a smoothie that is rich and filling.   Chocolate Peanut Butter Smoothie:
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Myth: Exercise will reduce fat cells.

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Fat cells number remains unchanged despite weight loss.   In weight loss, the number of fat cells remains unchanged even in weight loss.  Even after massive amounts of weight loss, the number of fat cells remains constant.  In fact, fat cells remain constant after childhood and adolescence.  …
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Tags: Myth, Obesity, Weight Loss

Weight loss tip: Downsize your cooking

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Cooking smaller amounts of food can help with weight loss.   One of the biggest obstacles to losing or maintaining weight is the ever-growing meal of our modern culture.  As with…
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Tags: Cooking, Portion Control, Weight Loss Tip

Research: Easting slower may assist with weight loss.

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Eating meals slower may help obese patients lose weight. Few studies have examined the causal relationships between lifestyle habits such as eating speed and obesity.  I wrote an article in the past on chewing slowly may assist with weight loss.  There is lots of books about mindful eating.  There is…
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Tags: Research, Slower Eating, Weight Loss

Weight loss tip: Limit snacking

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Snacking may be the enemy of weight loss.   Over the years, I have seen many suggestions to assist with weight loss.  If you bring up snacking in front of dietitians, medical providers, and fitness buffs, you…
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Tags: Insulin Resistance, Snacking, Weight Loss Tip

Research: Pasta may help you lose weight

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Pasta may actually help you lose weight. Pasta makes you fat or does it?  Pasta is a traditional component of the Italian diet.  Unfortunately, pasta has limited research that details its role in the management of body weight. Pasta has long had a reputation for being the central cause of…
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Tags: Meditteranean Diet, Obesity, Pasta, Research, Weight Loss

Editorial: Cleanse and detox diets work but at what cost?

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Cleanse and detox diets are dangerous and should be avoided.   I am absolutely certain that you have seen or heard of a celebrity what had a friend that lost a lot of weight on one of these new liquid diets.  These new liquid or cleanse diets are all the…
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Tags: Cleanse, Detox, Editorial, Weight Loss

Recipe: Dark Chocolate Smoothie

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Dark Chocolate Smoothie This rich and creamy smoothie is also healthy.   Dark Chocolate Smoothie Nutrition:
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Tags: Recipe, Smoothie, Weight Loss

Myths: Weight loss is all-or-nothing

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Perfectionism is the enemy of weight loss.   Saying weight loss is all or nothing is a form of perfectionism.  One thing you learn is life is that perfectionists are miserable to live with.  They have a high divorce rate because they will never be happy…
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Tags: Myth, Weight Loss

Weight loss tip: Don’t eat from the bag

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Avoid eating snacks from a bag.     I remember a commercial from my childhood.  Lay's produced the commercial with the slogan "Bet you can't eat just one!".  The slogan is much more than a…
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Tags: Chips, Popcorn, Snack, Weight Loss Tip

Research: A single night of sleep deprivation worsens your insulin resistance.  

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Sleep deprivation leads to increase insulin resistance. Sleep is a vital part of a healthy lifestyle.  Ever noticed how staying up late almost always makes you just a bit off your game? Lack of sleep has long been touted as hindering your performance and making us grumpy.  Outside of…
Categories: Research, Weight Loss
Tags: Insulin Resistance, Obesity, Research, Sleep, Weight Loss

Weight loss tip: Avoid all-you-can-eat buffets.

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A buffet is a weight loss minefield.   Some of the finest moments in my college time were spent eating at the all-you-can-eat buffet with my friends.  Cheap and endless food supply is the…
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Tags: Buffet, Overeating, Weight Loss Tip

Research: Sleep may reduce sugar cravings

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More sleep may help you reduce your sugar intake and lose weight.   Sleep is one of the most essential activities of every day.  I know that you do not get paid to sleep, but it is every bit as important to maintain your…
Categories: Research, Weight Loss
Tags: Research, Sleep, Sugar, Weight Loss

Progress report: 21 May 2018 – Move complete

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Finally moved.   I finished my move.  I am in a new apartment in Augusta, GA.  Well, I am in the apartment but will have a hell of a lot of unpacking to complete.  Hopefully, My weight is not ballooning.  It is hard to keep yourself accountable when your schedule is all out of whack.  I…
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Tags: Progress Report, Weight Loss

Recipe: Blackberry Pluot Smoothie

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Blackberry Pluot Smoothie You will love this smoothie.  It is filling and full of fiber and vitamins and minerals.   Blackberry Pluot Smoothie Nutrition:
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Tags: Recipe, Smoothie

List: 12 Herbs and Spices That Will Help With Weight Loss

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Herbs and spices may be the key to your weight loss success.   Spices can do more than perk up the flavor of a meal.  We are constantly looking for alternatives to medications to help with improving our health.  You may be able to reach for the bottles in your spice cabinet for assistance with everything…
Categories: Nutrition, Research, Weight Loss
Tags: List, Spices, Weight Loss

Progress report: Moving day is here!

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Cleaning sucks.  But cleaning sucks up calories too.     I hate cleaning, and I have spent most of my time the past two days cleaning packing up my apartment to move out.  How could you ever get someone to clean your apartment, house,  or business?  No amount of money is worth…
Categories: Progress Report, Weight Loss
Tags: Moving, Progress Report

Weight Loss Tip: Make a small change

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Categories: Exercise, Nutrition, Weight Loss
Tags: Weight Loss Tup

Research: Garlic may help with weight loss.

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Garlic can help with weight loss.   We have long know that garlic has many helpful benefits for your health.   Garlic is one of the most studied of all spices.  Claims are far and wide and seem to be unlimited but research is less supportive.  The research has proven…
Categories: Research, Weight Loss
Tags: Garlic, Research, Spice, Weight Loss

Progress Report: Pre-Moving Day 3: T – 24 hours

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Packing up sucks! Today will be a rough day.  I have to pack up an one bedroom apartment and load it into a moving truck.  The good news is that I will be home in 48-72 hours.  Home sweet home Georgia.  I am a West Virginia Boy by heart,…
Categories: Progress Report, Weight Loss
Tags: Moving, Progress Report, Weight Loss

Pre-Moving Day 2: Farewell Party

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Parties are the devil's bane! Today was a tough day.  It is bittersweet leaving Texas.  Today, they threw a party for me at work.  At the party, multiple desserts and fried disrupt obstacle that made me eating healthy for the day nearly impossible.  You could say that the people at…
Categories: Nutrition, Progress Report, Weight Loss
Tags: Moving, Parties, Progress Report

Weight Loss Tip: Skip the fat by grilling.

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Categories: Nutrition, Weight Loss
Tags: Grilling, Olive Oil, Weight Loss Tip

Research: Mustard might assist with weight loss.

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Mustard may boost your metabolism and reduce insulin sensitivity.   Weight loss is tough for just about anyone that attempts it.  Few of us have the gift of the perfect metabolism that allows us to eat whatever we want and not gain weight.  No matter what you plan is, weight loss…
Categories: Research, Weight Loss
Tags: Mustard, Research, Spice, Weight Loss

Pre-Move Day 1: Pre-move Stress

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Moving is very stressful! Last night, while I was in the midst of packing up my stuff to relocate households, I realized I am significantly stressed.  It amazes me how much crap I can accumulate in just two years.  I moved to Texas two years ago and everything fit…
Categories: Exercise, Progress Report, Weight Loss
Tags: Moving, Progress Report, Relocating, Stress

Editorial: Conspiring to Make Us Fat?

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Manufacturers and USDA have conspired for decades to make us fat.    Imagine, a foreign power planning to infiltrate our government and conspiring to alter our food recommendations to encourage our citizens to eat unhealthy food choices.  The spies change our food guidelines to make us sick and…
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Tags: Editorial, Nutrition, Weight Loss

Recipe: Chocolate Devine Smoothie

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Chocolate Devine Smoothie It was adapted from a GreenBlender Smoothie: Death by Chocolate.  I really love this recipe, but I did not care for the fake yogurt added to it.  It is thick and creamy.  I am sure you will enjoy it too.  If you are vegan, swap…
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Tags: Chocolate, Recipe, Smoothie, Weight Loss

Myth: More intense exercise burns fat better

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Moderate and low-intensity workouts are more efficient at burning fat.   This statement centers on an age-old question that will be debated well after I am long form this Earth.  With mountains of research to explain the physiology, the question remains…
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Tags: Exercise, Intensity, Myth, Weight Loss

Weight loss tip: Utilize both large and small goals.

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Having smaller goals can lead to larger results.   The most significant mistake you can make when planning weight loss is to start with too large of a goal.  Lofty or unrealistic goals can lead to you becoming discouraged when…
Categories: Weight Loss
Tags: Realistic Goals, Weight Loss Tip

Research: Peppermint may help help with weight loss

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Peppermint may help avoid cravings.   The sense of smell is directly tied to taste and vice versa.  It makes sense that we might be attracted to foods that taste good.  I am sure you have felt intense desire to consume certain foods and drinks after smelling such as…
Categories: Research, Weight Loss
Tags: Peppermint, Research, Satiety, Spice, Weight Loss

Weight loss tip: Visualize Success

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Planning and visualizing will motivate success.   As I had heard many times when I used to play golf, "see or be the ball."  This statement means you need to visualize a successful put to make it happen.  The same…
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Tags: Motivation, Weight Loss Tip

Visitor Question: Can chili powder assists with weight loss?

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Chili powder may help you lose weight.   A visitor to the site asked for chili powder can help with weight loss.  The answer, without a doubt, is: YES. Chili powder is a traditional smoky and spicy flavored spice that is used in Latin American and Tex-Mex cooking.  The…
Categories: Nutrition, Research, Weight Loss
Tags: Chili Powder, Spice, Visitor Question, Weight Loss

Progress report: 7 May 2017 – A little stability

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A little stability.   Two weeks ago, I finally began to make progress and with one week pending before my PT test, I decided to change my plans.  Normally, I take 1-4 weeks off after the PT test.  This time, I am not taking any time off.   We will see if I can finally…
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Tags: Progress Report, Weight Loss

Recipe: Maqui Pluot Raspberry Smoothie

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Maqui Pluot Raspberry Smoothie This recipe is a delicious smoothie that is just as beautiful with its purple hue as it is nutritious.   Maqui Pluot Raspberry Smoothie Nutrition:
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Tags: Fiber, Smoothie, Weight Loss

Myth: People over 50 years of age should not exercise anymore.

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People over 50 years should exercise. Regardless of your age, exercise is a key part of maintaining and improving your fitness and health.  A 50- or 60-year-old body isn't the same as a 20-year-old one, but exercise can benefit everyone.  Exercise is key to lowering stress, improving sleep, improving…
Categories: Exercise, Weight Loss
Tags: Exercise, Myth, Weight Loss

Weight loss tip: Reduce the alcohol

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Reducing the booze can help with weight loss. Alcohol use is a common part of our social culture.  I myself, like to have a drink on occasion.  I would say that alcohol has some positive effects,…
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Tags: Alcohol, Calories, Weight Loss Tip

Research: Cardamom may help you lose weight

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Cardamom could assist with your weight loss plans Cardamon is one of the more expensive spices in your spice cabinet.  As an Osteopathic physician, I am trained to investigate and approach suggested from my patients with an open mind.  We are trained to take a holistic approach to any treatments we…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Spice, Weight Lsos

Weight loss tip: Only eat at the dinner table.

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weight lsos tipEating only at the dinner table can help with weight loss.   Eating around the dinner table is something special.  I can remember eating dinner with my family as a child.  It…
Categories: Weight Loss
Tags: Dinner Table, Mindful Eating, Weight Loss Tip

Research: Ginseng and weight loss.

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Ginseng may improve insulin sensitivity and assist with weight loss.   Back home in West Virginia, ginseng is found growing in the mountains.  It is a native plant that is has been a part of the mountain culture.  For generations, they have traded it and used in traditional recipes and…
Categories: Nutrition, Research, Weight Loss
Tags: Ginseng, Insulin Resistance, Weight Loss

Editorial: Alkaline Water: Hype, Hoax, or Healthy?

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Is alkaline water a healthy option or are the claims fraudulent?   My grandmother would have laughed at the idea of spending $2-5 for a bottle of water.  To her, the idea of wasting money on a plastic bottle of water was a waste of hard earned cash.  In…
Categories: Research, Weight Loss
Tags: Alkaline Water, Editorial, Hoax

Recipe: Apple Maqui Kumquat Smoothie

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Apple Maqui Kumquat Smoothie I recently tried kumquats for the first time.  This tart little citrus fruit is delicious in a smoothie.   Apple Maqui Kumquat Smoothie Nutrition:
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Tags: Recipe, Smoothie, Weight Loss

Myth: Starches make you fat

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Starches and carbohydrates do not make you fat.   There are only four common macronutrients used for energy: alcohol, carbohydrates, fats, and protein.  Of these, carbohydrates instill fear in all that think of them.  They are vilified for being the cause of diabetes, heart disease, and obesity.  The fear is…
Categories: Nutrition, Research, Weight Loss
Tags: Carbohydrate, Myth, Starch

Weight Loss Tip: Make Healthy Choices More Visible

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Use healthy food as your blocker as you hit the fridge or pantry. Football season is over but I will sue a little analogy to illustrate a point.  Like a football running back, blocking can…
Categories: Weight Loss
Tags: Pantry, Refrigerator, Weight Loss Tip

Research: Mobile weight loss application help with weight loss.  

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Part of the cure for obesity includes mobile applications. In recent years, the number of mobile weight loss and health-related applications has grown faster than the waistline of the average American.   We all know that the average Unites States resident could use some help with coming to grips with their unhealthy lifestyle.  The problem…
Categories: Research, Weight Loss
Tags: Mobile Applications, Research, Weight Loss

Weight loss tip: Cut back on processed foods.

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Weight loss will be easier if you cut out processed foods.   Today's food manufacturers have made our lives much easier.  We no longer have to hunt or gather your food and unfortunately, it…
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Tags: Processed Foods, Weight Loss Tip

Research: Your Weight Loss May Help Your Spouse

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Your motivation may help your spouse lose weight.   I have long felt that my wife did not necessarily help with my weight loss.  Over the years, I have tried to lose weight to meet the standards required for my work and my family seems to lack the diligence…
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Tags: Research, Weight Loss

Progress report: 23 April 2018

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Time of maintenance.   I am one week past my weigh in for the fall physical fitness test.  I weighed in at 205 pounds.  I have made significant progress and I weight loss than my last PT test.  I weighed 206 pounds in the fall.  I am still not where I want to be so we…
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Tags: Progress Report, Weight Loss

Recipe: Acerola Cherry, Peach, Pineapple Probiotic Smoothie

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Recipe: Acerola Cherry, Peach, Pineapple Probiotic Smoothie This smoothie recipe is packed with 800% of your vitamin C requirements and plenty of fiber and protein.  Best of all, it is delicious.   Acerola Cherry, Peach, Pineapple Probiotic Smoothie Nutrition: …
Categories: Recipe, Weight Loss
Tags: Smoothie, Weight Loss

Myth: Aerobic exercise is better than weight lifting for weight loss

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Aerobic is not superior to weight lifting for weight loss.   You may have heard that weight loss and washboard abdominals are made in the kitchen.  There is no doubt this is true.  Does exercise have a place?  Absolutely.   Does exercise help with weight loss and maintenance?  Absolutely.  Can…
Categories: Exercise, Weight Loss
Tags: Aerobic, Exercise, Myth, Weight Lifting, Weight Loss

Weight Loss Tip: Feed Yourself

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Eating too little is almost as bad as eating too much! No, I am not talking about starving yourself.  I am talking about getting enough food.  We have all done it.  You are trying hard to make…
Categories: Weight Loss
Tags: Under Eating, Weight Loss Tip

Research: Soda taxes may increase alcohol sales

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Increased alcohol sales: an undesired outcome of soda taxes.   Taxing sodas is not a new idea.  It has been mentioned off and on every several years for as long as I have been alive.  The idea is that if you tax it enough, it will reduce consumption.…
Categories: Nutrition, Research, Weight Loss
Tags: Obesity, Research, Soda, Sugar, Weight Loss

Weight loss tip: Celebrate your weight loss success!

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Little celebrations of your weight loss success can motivate you.   Each person's start on the path to health is different.  Making a behavioral change is only the first step to success.  You have to maintain…
Categories: Weight Loss
Tags: Motivation, Success, Weight Loss Tip

Research: Turmeric may help with fat loss.

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Turmeric may assist in weight loss.   Turmeric has long been used as a spice in our foods.  Turmeric is a spice or perennial herb that has traditional usage worldwide but is most commonly used Indian dishes.  It is a close relative of ginger.  It is a yellow-orange spice…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Spices, Weight Loss

Editorial: Diets simply don’t work!

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Weight loss requires a lifelong change.   Before you start talking about how much weight you have lost and how I am wrong, give me time to explain what I mean by this statement.  As a military physician, I spend a good portion of my life trying to…
Categories: Exercise, Nutrition, Weight Loss
Tags: Dieting, Editorial, Weight Loss

Recipe: Cranberry Orange Smoothie

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Cranberry Orange Smoothie This recipe is one of the most delicious smoothies I have ever had.  It was adapted from Homechef's Cranberry Orange Dream Smoothie. I added a little fiber and protein to it with Darndad Nutrition's Fiber DX.   Cranberry Orange Smoothie Nutrition:  [caption id="attachment_9162"…
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Tags: Recipe, Smoothie

List: Ways to avoid night grazing or snacking

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Tips to avoid late-night snacking Get enough fiber throughout the day.  Fiber helps you feel fuller longer quelling your urge to snack.  Get enough sleep. Stick to a routine and go to bed at the same time each night. If you are asleep, you will not be able to raid the pantry.  Drink a glass…
Categories: Weight Loss
Tags: List, Snack, Weight Loss

Weight loss tip: Be cautious with sugar-free products

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"Sugar-free" does not always mean "more healthy". Sugar is in the health spotlight as being risk #1 for obesity.   There are two types of sugar in your food.  There's the sugar that comes naturally in the sugar that is added.  Natural sugar includes things like fructose…
Categories: Nutrition, Weight Loss
Tags: Added Sugar, Sugar-free, Weight Loss Tip

Research: Lower fitness level tied to central obesity.

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Large waist tied to lower fitness level Every dieter is looking for a tip to help them lose weight.  In the past, many experts have suggested eating less and exercising more.   At least on paper, the following research would appear to confirm this, or does it?  To many…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Obesity, Research

Weight loss tip: Fats are your friend.

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Healthy fats can keep you satisfied.   Sounds crazy?  You have always heard that fat makes you fat?  I dispelled the myth of high-fat diets causing obesity in Research: High protein diet may improve metabolic syndrome.  People…
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Tags: Fat, Nutrition, Weight Loss Tip

Research: Fiber supplementation helps weight loss.

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New research links weight loss to soluble fiber supplement intake.   Most Americans do not get enough fiber.  In fact, less than 50% achieve the recommended daily allowance for fiber[1].…
Categories: Nutrition, Research, Weight Loss
Tags: Fiber, Nutrition, Research, Soluble Fiber, Weight Loss

Progress report: 9 April 2018

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Stagnation.   After three months of dieting and starting a fourth, I have lost about 6-7 pounds.  I weight 208.9.  My current weight is just not where I wanted it to be.     Update and Plan for next 2 weeks:   Exercise: I need to kick start my exercise a little.  Increase to 5-6 times…
Categories: Progress Report, Weight Loss
Tags: Progress Report

Recipe: Beet, Orange, Kefir Smoothie

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Beet, Orange, Kefir Smoothie Delicious, fiber filled smoothie recipe that will keep you full longer and is high in potassium and calcium.   Beet, Orange, Kefir Smoothie Nutrition:
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Tags: Recipe, Smoothie

Myth: Fat- free will help me lose weight.

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Fat-free can add more fat you belly.   I remember back in the 1990s that we had a flood of fat-free products to help combat obesity.  For years, our goverment and medical and nutrition experts have have sold fat and saturated fat as the cause of  obesity, diabetes, and…
Categories: Weight Loss
Tags: Fat-free, Myth, Weight Loss

Weight Loss Tip: Change to Whole Grains

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Eat whole grains and lose weight.   Switching to 100% whole wheat or whole grain bread is easy, especially now that so many 100% whole wheat products are available in supermarkets, but you need to read…
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Tags: Weight Loss Tip, Whole Grain

Research: Cumin and Weight Loss

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Cumin may help with weight loss.   Cumin is a common spice that often in Asian, African, Indian, Mexican, and Latin American foods.   Without it, Tex-Mex foods such as chili would not be the same.  It is a rather spicy herb that scientifically known as Cuminum cyminum, and it…
Categories: Nutrition, Research, Weight Loss
Tags: Cumin, Research, Spices, Weight Loss

Weight Loss Tip: Eat a Balanced Breakfast

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Start your day off right with a nutritious breakfast. We have all heard it at one time during our life: breakfast is the most important meal of the day.  You can’t go…
Categories: Weight Loss
Tags: Breakfast, Weight Loss Tip

Research: Cayenne and weight loss

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Can cayenne help with weight loss?   Cayenne pepper is a herb that is commonly added to food to add that spicy heat so many of us love to eat, and this addition may just help you lose weight.  I absolutely love cayenne.  I like to add it to…
Categories: Nutrition, Research, Weight Loss
Tags: Appetitie, Cayenne, Hot Peppers, Research, Weight Loss

Editorial: You do not need a multivitamin

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Daily multivitamins are not needed. A daily multivitamin and mineral pill are the most popular supplement in the United States. The vitamin and supplement industry is a multibillion-dollar business that is predicated on making you think you need them to survive.   They want you to believe that you can…
Categories: Nutrition, Research, Weight Loss
Tags: Editorial, Nutrition, Weight Loss

Recipe: Apricot, Blueberry, Protein Smoothie

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Apricot, Blueberry, Protein Smoothie A beautiful and delicious smoothie to add antioxidants to your or snack morning meal.   Apricot, Blueberry, Protein Smoothie Nutrition:
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Tags: Fiber, Protein, Recipe, Smoothie

Myth: Counting calories is the key to weight loss and maintenance.

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Counting calories will not lead to long-term weight loss or maintenance.   In our day and time, you would think that weight loss is simple.  Many of us have been taught to measure and count our way to weight loss.  I am 100% certain that nearly everyone has tried calorie counting…
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Tags: Counting Calories, Myth, Weight Loss

GreenBlender Smoothie Delivery Review

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Categories: Nutrition, Review, Weight Loss
Tags: Food Delivery, GreenBlender, Nutrition, Review, Weight Loss

Research: Black Pepper and Weight loss

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Black pepper may help you lose weight.   Like many other spices, black pepper boasts fat-burning properties.  The active ingredient in black pepper is peperine.  It appears that the adding a little a little pepper to your food will help with weight loss.  Before you run out and buy…
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Tags: Black Pepper, Research, Spices, Weight Loss

Weight Loss Tip: Fill Your Plate With Vegetables

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Fill half of your plate with vegetables to lose weight.   What is the thing that most of us do to lose weight?  Most look to decrease caloric intake and increase exercise as a means to…
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Tags: Plate, Vegetables, Weight Loss Tip

Research: Dietary patterns linked to weight regain

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Dietary patterns may indicate a risk of weight regain.   The dietary habits contributing to weight loss and maintenance are fully understood.  If you happen to be lucky to lose the weight that you are trying to lose, maintenance is the key to long-term weight loss success.    There are…
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Tags: Diet Pattern, Research, Weight Loss

Progress report: 26 March 2018

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More baby steps.   After three months of dieting, I still have a quite a bit of weight to lose .  My current weight is near the weight where I started prior to Christmas (207).  I am finally back on track.  Now it is time to keep the train on the tracks.  This is exactly…
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Tags: Progress Report, Weight Loss

Recipe: Apple Banana Cinnamon Smoothie

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Apple Banana Cinnamon Smoothie This smoothie recipe has 3 servings of fruits and vegetables and is packed with 11 grams of fiber per serving.  You will love it.   Apple Banana Cinnamon Smoothie Nutrition:
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Tags: Recipe, Smoothie, Weight Loss

Myth: Weight loss and fat loss are the same thing.

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Weight loss and fat loss are very different things.   It is that time of the year and many of us have put on few pounds during the winter and now we want to lose it for the summer.  Many of us use the term "weight loss" when…
Categories: Weight Loss
Tags: Myth, Weight Loss

Weight loss tip: Have dessert

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Dessert is not the enemy.   We focus on sweets a being the enemy.  You do not need to deny yourself desserts all the time, in fact, desserts may help you lose weight.  If you deny yourself the treats you…
Categories: Nutrition, Weight Loss
Tags: Dessert, Weight Loss Tip

Visitor Question: Do raspberry ketones work for weight loss?

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Raspberry ketones: Hype or hoax?   Raspberries are one of my favorite fruits or berries.  They are a staple in my smoothies, so the idea of a component of them bring helpful for weight loss has my attention.  This is especially true since a component of them would be a…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Visitor Question, Weight Loss

Weight loss tip: Avoid seconds

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Only eat that which you need! We have all had it happen to us.  We are at a family dinner with your family or your in-laws.   They push that button with the food you absolutely love.  Mine is…
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Tags: Overeating, Weight Loss Tip

Research: Evidence supports the ketogenic diet

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The Ketogenic Diet: Does it work? First, let's define ketogenic diet.  A keto or ketogenic diet is not a new concept.  Infect you might know it by a different name.  The keto diet is also known as the low carbohydrate, high-fat diet.  This diet is the one that has been…
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Tags: Adkin's Diet, Ketogenic Diet, Research, Weight Loss

Editorial: Obesity Taxes

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Is it time for an obesity code?   The obesity rate in the United States is growing faster than the average waistline of a Dunkin' Doughnuts Patron.  Many of the nanny state politicians would make you think that we should consider tax the food that is unhealthy or add a tax for…
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Tags: Obesity Tax, Weight Loss

Recipe: Raspberry Kefir Smoothie

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Raspberry Kefir Smoothie This recipe is a delicious smoothie that the fiber and protein to keep you full and the vitamins and antioxidants of maqui berry powder.   Raspberry Kefir Smoothie Nutrition: 
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Tags: Recipe, Smoothie, Weight Loss

Myth: You have to cut calories to lose weight

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You can lose weight without cutting calories.   This statement is partially true, but if you fail to lose weight or have some stubborn pounds you can lose, you should stop and reevaluate your caloric intake.  Your body needs a certain baseline level of calories.  I cannot count the number of…
Categories: Exercise, Weight Loss
Tags: Bmr, Myth, Weight Loss

Weight loss tip: Park at the far end of the parking lot.

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Force yourself to walk more steps. Exercise can be fit into your schedule each day and does not have to cost you any money.  You can increase your exercise with simple changes and…
Categories: Exercise, Weight Loss
Tags: Walking, Weight Loss Tip

Research: Low-carbohydrate, high-fat (LCHF) diets may be effective.

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LCHF diets may work for weight loss. Given the existing problem of obesity, you would think that there was plenty of research to look at just about any diet type you can imagine.  There are limited research studies that point to the effectiveness of low-carb diets that are higher in fat, dieticians and physicians continue…
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Tags: Low Carb, Research, Weight Loss

Weight loss tip: Chew slowly and savor each bite

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Eat slowly and savor each bite. Many of us are looking for the newest quick loss diet to find an easy way out of the work for weight loss.  I would…
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Tags: Chew Slowly, Weight Loss Tip

Research: Spot fat loss may occur in high-intensity interval training

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High-intensity interval training may make regional fat loss possible. High-intensity interval training HIIT has been in the exercise new a lot in recent years.  It has been highlighted as an exercise that can be done in a shorter period of time, works better for reducing central body fat, and is…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Interval Training, Research, Weight Loss

Progress report: 12 March 2018

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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

Recipe: Chocolate Covered Almonds Smoothies

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Chocolate Covered Almonds Smoothies This recipe is a delicious that is moderately high in fiber, and the addition of lacuma creates a taste of peanut.  You will love it.   Chocolate Covered Almonds Smoothies Nutrition:
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Tags: Almond, Recipe, Smoothie

Myth: Metabolism is set and does not change.

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Fact: Our metabolic rate can be changed. You have probably heard people blame their weight on a slow metabolism.  I know I have heard them and they treat it like it is a crutch.  To them, it is an unchanging disability that will forever keep their weight high.  Is metabolism the…
Categories: Exercise, Weight Loss
Tags: Boost Metabolism, Exercise, Myth

Weight loss tip: Wake to exercise

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Start your day with exercise. We have passed the New Years resolution period and now you have fallen off the wagon.  Have you missed you last several exercise days?  I am not trying to kick in a guilt…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Morning, Weight Loss Tip

Research: Daily trips to the scale may prevent obesity.

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Daily self-weighing may be a successful prevention measure for weight gain  We are all looking for that tip to prevent obesity and weight gain.  There is no magic bullet, but there are things that may help.  Over the last 20 years, I have read many books that suggest that daily…
Categories: Research, Weight Loss
Tags: Obesity, Research, Scale, Weight Loss

Weight loss tip: Don’t avoid the dip.

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Dips can be very satiating.   Admittedly, This is a very controversial topic.  What I will tell you is it is better to tip in those dressings and sips than to pour.  If you love creamy dips and sauces,…
Categories: Weight Loss
Tags: Dip, Weight Loss Tip

Research: Resistance vs Aerobic Training

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Resistance training may provide superior results.   It has long been argued which type of exercise is superior for weight loss.  Once camp argues that aerobic exercise is superior because it burns more calories and is better for the heart.  The other group argues that resistance training is superior because it…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Weight Loss

Editorial: Pizza is not a vegetable, but you gotta make foods kids will eat.

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Michelle Obama was right but missed the mark in her methods.   Before you start reading, I am fairly conservative and a Ronald Reagan fan.  I consider him to the be the best president in the 50 years I have been on this planet.  If this offends you, I suggest…
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Tags: Editorial, Nutrition, School Lunches

Recipe: Cranberry Maple Chia Smoothie

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Cranberry Maple Chia Smoothie This recipe is a smoothie that adds the caramel flavor of maple with the fiber and protein of chia seeds.   Cranberry Maple Chia Smoothie Cranberry Maple Chia Smoothie Nutrition:
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List: Ten High Protein Snacks

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Ten high-protein snacks that will help prevent grazing the candy bowls We all have had one of those days.  You are having one of those days with no white space and the marathon of back to back meetings all day long.  Dinner will be late, and you know that…
Categories: Weight Loss
Tags: High Protein, List, Snacks

Weight loss tip: Portion control

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Portion Control is one key method of weight maintenance.   You have been trying hard to get rid of your gut for a while and unfortunately, I am sure your New Year's resolution is now in the rear…
Categories: Weight Loss

Research: Sleeping late may increase your risk of obesity

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Late to rise from bed may increase your risk of obesity. Ben Franklin may be right when he said that ".....early to rise, may make a man healthy, wealthy, and wise".  Based on this statement, he believed that people who were morning folks would be healthier.  Re=cent research from…
Categories: Research, Weight Loss
Tags: Obesity, Research, Sleep, Weight Loss

Weight loss tip: Eat More Walnuts

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 A handful of walnuts may help with losing weight I know what you are thinking.  Walnuts are high in fat and fat makes you fat.  Although, it would seem that since walnuts are high in fat and calories…
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Tags: Nuts, Walnuts, Weight Loss Tip

Research: Energy Density May Play a Part in Weight Loss

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Categories: Research, Weight Loss
Tags: Caloric Density, Research, Weight Loss

Progress report: 26 February 2018

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Two days into the Zero Sugar Diet.   This prior weekend, I did not stick to my diet.  I have a lot of work to do in the next 6-7 weeks.  Yesterday, a craving hit for chocolate, and I ate 4-5 servings of chocolate covered almonds.  That is one energy-dense food, and I am sure…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Chocolate Pumpkin Seed Smoothie

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Chocolate Pumpkin Seed Smoothie This recipe has the fiber from pumpkin and chia seeds and the protein and probiotics of kefir.    Chocolate Pumpkin Seed Smoothie Nutrition:
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Tags: Recipe, Smoothie, Weight Loss

Myth: Daily weighing will inhibit weight loss

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Actually, weigh yourself daily may help with weight loss.   I have heard many people claim that weighing yourself daily will hurt your ability to lose weight.  It makes sense that your body weight due to hydration and fiber intake can fluctuate quite a bit…
Categories: Weight Loss
Tags: Myth, Self-weighing, Weight Loss

Weight Loss Tip: Drink Green Tea

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Green tea has been shown to reduce abdominal circumference Most of us focus on weight when we start on a health kick.  Our goal is always centered on the scale so every day millions of Americans will…
Categories: Research, Weight Loss
Tags: Green Tea, Waist Circumference, Weight Loss Tip

Visitor Question: Can Gelatin Help with Weight Loss?

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Gelatin can help reduce your appetite.   I recent visitor to the website asked a novel question after reading an article in a health magazine.  It is interesting because I have personally have never seen anything to support using gelatin for weight loss, but why let this hinder my ability…
Categories: Research, Weight Loss
Tags: Gelatin, Research, Satiety, Visitor Question

Weight loss tip: Go lower carb

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Low-carbohydrate diets help with weight loss.   The fact is that low-carb diets are effective at weight loss.  I have been told that eating fat will make you fat.  It is actually much more complicated than that. …
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Tags: Low Carb, Weight Loss Tip

Research: Weight Gain linked to Empty Calorie Intake

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Consumption of empty calories tied to weight gain.   For many years, I have read diet book after diet book that has advocated for one method or another to lose weight.  Some suggest that a balanced diet with counting calories and exercising more is the key to success.  A few…
Categories: Nutrition, Research, Weight Loss
Tags: Empty Calories, Research, Weight Gain, Weight Loss

Motivation Tip: Believe you can do it

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If you believe you can do it, you are halfway there.   I talk to a lot of people about getting healthy and lose weight.  Ultimately, you did not gain that weight overnight, and you will not…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

Recipe: Cranberry Kiwi Kefir Smoothie

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Cranberry Kiwi Kefir Smoothie A protein, fiber-rich smoothie that will keep you full all morning long. Cranberry Kiwi Kefir Smoothie Nutrition:
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: Low-fat foods help you lose weight

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Low-fat foods will not help with weight loss.   I first started having a weight problem when I was in my early to mid-twenties.  The college weight was adding up and my sedentary lifestyle with most of my time spent sitting and studying was not helping.  During that period of…
Categories: Nutrition, Research, Weight Loss
Tags: Low-fat, Myth, Weight Loss

Weight Loss Tip: Turn Housework into a Workout

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Housework stacks up well against exercise and can help with weight loss I absolutely hate working out and for that matter.  I also despise housework, but if I had my choice, I would rather…
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Tags: Exercise, Housework, Weight Loss Tip

Research: Exercise Suppresses Your Appetite

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Exercise may be one key to preventing overeating.   With the ever-growing obesity epidemic, it is essential that we slow the growth of the world's waistline.  The "exercise more and eat less" crowd have long touted this mantra as the solution for overeating and weight gain.  The group points to…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Hunger, Research, Satiety

Weight loss tip: Slow Down

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Remember, Weight Loss is Not A Race In the United States, nearly two-thirds of adults are obese or overweight. Most want to lose weight, and many of them have tried to lose weight.  The question…
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Tags: Weight Loss Tip

Research: Obesity Associated with Elevated Risk of Dementia

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Higher body mass index has been linked to dementia. Almost all of us worry about becoming dependent on others and losing our independence as we age.  Having treated patient with Alzheimer's dementia for years, I can tell you the loss of my faculties scares…
Categories: Research, Weight Loss
Tags: Obesity, Research, Weight Loss

Progress report: 12 February 2018

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Baby steps.   On, so this week has been a stressful week.  I have exercised 4 days total during the week and took the weekend off.  If the goal is slow progress then I think I am on track.   I am allowed 214 pounds, and I weight 211.4 pounds.  The goal that I set is…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Apple Cinnamon Smoothie

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Apple Cinnamon Smoothie A delicious smoothie that will have you thinking of Mom's baked apples and cinnamon.   Apple Cinnamon Smoothie Nutrition:
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Tags: Cinnamon, Recipe, Smoothie

Myth: Food cheats are terrible for dieting

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"Cheat" meals and snacks can be a part of a successful diet.   The thought of starting a diet can be quite depressing for many, and one thing is for certain, dieting is not easy.  Most of us do not enjoy dieting, but it is a necessary evil.  Most…
Categories: Nutrition, Weight Loss
Tags: Cheat Meals, Myth

Hello Fresh Food Delivery Review

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Categories: Nutrition, Review, Weight Loss
Tags: Food Delivery, HelloFresh, Nutrition, Review, Weight Loss

Research: Coffee health benefits confirmed

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The link between coffee consumption and reduce risks for diabetes and heart disease confirmed.   Coffee is one of the most popular beverages consumed in the United States and worldwide.  Depending on the method used to measure, it is recorded…
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Tags: Coffee, Research, Weight Loss

Weight Loss Tip: Focus on More Than Calories

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Calories are important but focus on more. We have all focused on calories too much.  If you think about calories that are 100 calories or less, you will quickly see my points.  A medium apple…
Categories: Nutrition, Weight Loss

Research: Olive oil may help you lose weight.

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Adding olive oil to your diet may boost weight loss. Olive oil is a true superfood, and there is no doubt that it protects against the risk of heart disease.  It is a delicious part of almost any meal and does not have to be limited to just Italian or Greek…
Categories: Nutrition, Research, Weight Loss
Tags: Fats, Meditteranean Diet, Weight Loss

Motivation Tip: Keep Pushing Forward

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Keep pushing toward that goal.   We have the opportunity to succeed and do something great in life, and we can either grasp the bull by the horns, or we can let it…
Categories: Weight Loss
Tags: Motivation Tip

Recipe: Tropical Cranberry Pear Smoothie

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Tropical Cranberry Pear Smoothie This recipe is a delicious cranberry pear smoothie with a touch of tropical flavor from coconut and orange.  I added a little pea protein and chia seeds for extra protein and fiber but you could easily replace them with flax and whey.   …
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Tags: Recipe, Smoothie

Myth: Weight Lifting Will Make Me Thick

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Categories: Exercise, Weight Loss
Tags: Body Fat, Myth, Restance Training, Weight Loss, Weight Training

Weight Loss Tip: Have a grocery shopping strategy

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Tags: Grocery Shopping, Weight Loss Tip

Hidden Sugar, Visible Weight

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Categories: Research, Weight Loss
Tags: Added Sugar, Hidden Sugar, Obesity, Weight Lsos

Added Sugar Infographic

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Below is an Added Sugar Infographic that shows the added sugar content of various foods.  
Categories: Nutrition
Tags: Added Sugar Infographic

Weight Loss Tip: Move More, Sit Less

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Get up and move more!   I am sure you have seen the multitude of articles equating sitting to be the new smoking.  There is no doubt about it that the research points to sitting as…
Categories: Exercise, Weight Loss
Tags: Walking, Weight Loss Tip

Research update: More evidence support cinnamon might help lose fat.

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Potential mechanism of fat loss found for cinnamon.   I recently published a post in August of 2017 discussing the results of another study that showed that cinnamon helps weight loss.  The researchers found that there is a link between cinnamon consumption and fat loss but it…
Categories: Research, Weight Loss
Tags: Cinnamon, Fat Loss, Weight Loss

Progress report: 29 January 2018

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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

Recipe: Cinnamon Bun Smoothie

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Cinnamon Bun Smoothie I know you have craved a cinnamon bun.  You walk into the mall and the smell hits your nose and it is nearly an instant craving.  This smoothie recipe might help fill that void.  The only difference is this is a heck of a lot more…
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

List: 21 Ways to Fight Cravings

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21 simple ways to prevent or stop unhealthy food and sugar cravings. Eat More Protein: Adding additional protein increases satiety and reduces your chances of grazing that candy bowl.  If you reduce your carvings, you will be more likely to continue your diet and less likely to splurge and become discouraged.  For more on protein consumption and…
Categories: Weight Loss
Tags: Cravings, List, Weight Loss

Weight Loss Tip: Chew some gum.

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Chewing gum reduces appetite and cravings. Distracting yourself from hunger has long been shown to reduce hunger and cravings.  It appears that cravings, in particular, are short-lived and will dissipate if you can distract yourself for 10-20 minutes.  There…
Categories: Research, Weight Loss
Tags: Chewing Gum, Research, Weight Loss Tip

Research: Lower Prices on Healthy Foods May Improve Diet Quality

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Lower Prices on Healthy Foods May Help Prevent Obesity It is obvious that the key to weight loss is making healthy decisions.  I have written multiple articles on the benefits of adding portion control, high-fiber foods, and fruits and vegetables to your diet.  The evidence is clear that moderation and…
Categories: Research, Weight Loss
Tags: Healthy Foods, Research, Weight Loss

Weight loss tip: Eat a big breakfast

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Eating a big breakfast may keep you full longer. Eating a larger meal at the beginning of the day will keep you full longer.  I know you have heard it a million…
Categories: Research, Weight Loss
Tags: Breakfast, Research, Weight Loss, Weight Loss Tip

Research: Dairy may prevent weight gain similar to exercise

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Dairy appears to limit weight gain similar to exercise alone.   As obesity is becoming an increasing concern worldwide.  New drugs are being developed every day, and one recently peaked my interest.  This experimental drug is probably years away from being used on humans, but it could be very…
Categories: Research, Weight Loss
Tags: Dairy, Research, Weight Loss

Motivation Tip: Weight loss success happens in the kitchen

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Healthy eating is key to weight loss.   Weight loss is not easy but it is even harder if you make poor decisions.  I have always heard that "weight loss is 1% inspiration…
Categories: Exercise, Nutrition, Weight Loss
Tags: Diet, Exercise, Weight Loss

Recipe: Carrot Cranberry Smoothie

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Carrot Cranberry Smoothie This smoothie recipe is full of vitamin A and fiber and best of all it is exceptionally low in calories.  If you are trying to lose weight, you will love this recipe.   It is delicious and will keep you full all morning long.  …
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

Myth: All You Need to Lose Weight is Willpower

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Categories: Weight Loss
Tags: Myth, Weight Loss, Willpower

Weight Loss Tip: Sleep in the Dark

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Categories: Weight Loss
Tags: Light, Obesity, Sleep, Weight Loss

Research: Kefir may assist with weight loss

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Kefir is as effective as dairy and yogurt in helping with weight loss. Most dieters are looking for that food to give them a leg up on their weight gain to assist them with weight loss.  Recently, you may have read a lot about probiotics reducing abdominal symptoms and…
Categories: Research, Weight Loss
Tags: Dairy, Kefir, Milk, Weight Loss Research, Yogurt

Marley Spoon Food Delivery Review

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Categories: Nutrition, Review, Weight Loss
Tags: Food Delivery, Marley Spoon, Nutrition, Review, Weight Loss

Visitor Question: Does dinitrophenol work for weight loss?

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Dinitrophenol: Pros and Cons …
Categories: Research, Weight Loss
Tags: Supplement, Weight Loss

Progress report: 15 January 2018

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Very limited progress.   The past two weeks have been very tough for me.  The weather has been cold, and I have been indoors.  The weather should be better starting tomorrow, so hopefully, I will be able to exercise more.   Plan for the next two weeks:   Exercise: 3-5 times a week.  Cardio 3 times…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

List: 12 Smoothie Ingredients That Are High in Fiber

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Twelve high fiber smoothie ingredients that will keep you full.   Fiber is your friend.  Fiber is one of those miracle ingredients that is an awesome addition to any smoothie.  It will keep you full and help slow the digestion and absorption of both carbohydrates and fats.  Fiber slows down the digestion of starch and…
Categories: Nutrition, Recipe, Weight Loss
Tags: Fiber, List, Smoothie

Myth: You must avoid the foods you love to lose weight.

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You do not need to cut the foods you love to lose weight.   This statement, "you must avoid the foods you love to lose weight", could not be further from the truth.  There are certain foods that I really love to eat.  I absolutely love…
Categories: Weight Loss
Tags: Moderation, Myth, Weight Loss

Weight Loss Tip: Try Intermittent Dieting

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Intermittent Dieters may lose more weight. Everything I have read until recently has suggested the key to dieting is consistency.  When most of us decide to lose weight, we usually set up a plan to exercise…
Categories: Weight Loss

Research: Sugary drinks tied to increased risk of metabolic syndrome.

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Sugar-sweetened beverages increase the risk of metabolic syndrome and obesity.   Each person in the United States drinks nearly 45 gallons of soda each year.  Many of those are sugar sweetened.  Consumption of sugar-sweetened beverages, which include soft drinks, fruit drinks, iced tea, and energy and vitamin water drinks,…
Categories: Research, Weight Loss
Tags: Metabolic Syndrome, Research, Soda, Weight Loss

Sun Basket Food Delivery Review

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Categories: Nutrition, Review, Weight Loss
Tags: Food Delivery, Nutrition, Review, Sun Basket, Weight Loss

Research: Mindfulness assists with weight loss

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Mindfulness may help with weight loss Many writers and health advocates have touted the benefits of mindful eating and weight loss but there is limited research to back up this advice until recently. Face it! Mindfulness makes sense when it comes to weight loss. We have all had that moment when we were sitting on…
Categories: Research, Weight Loss
Tags: Mindfulness, Mindless Eating, Research, Weight Loss

Motivation Tip: Your Old Clothes Can Help With Weight Loss

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Tight Clothing Can Motivate Weight Loss.   As you try to find some motivation to lose weight, all you have to do is grab a pair of shorts that do not fit well.  You have a pair of shorts or…
Categories: Weight Loss
Tags: Clothes, Motivation Tip, Weight Loss

Recipe: Chocolate Pecan Smoothie

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Chocolate Pecan Smoothie A delicious smoothie that will remind you of chocolate pecan pie.  Pecans are high in fiber and antioxidants.  The addition of pumpkin and banana make this an excellent source of vitamins and minerals.   Chocolate Pecan Smoothie Nutrition:  Chocolate Pecan Smoothie…
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Tags: Recipe, Smoothie

Myth: Eating late at night will cause me to gain weight

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It is not eating at night but rather eating near your bedtime that causes weight gain.   Nighttime eating, mainly before bed, has received considerable attention over the past several years.  Limiting food at night has been proposed as both a weight loss strategy and approach to…
Categories: Weight Loss

Weight Loss Tip: Meditate to Lose Weight

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Meditation might help with weight loss. Before you commit to that fad diet you’re considering, try meditation.   Meditation is a simple and easy strategy that could be just what you are looking for to cut…
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Tags: Meditation, Weight Loss Tip

Research: intermittent energy restrictions can help with weight loss.

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An intermittent energy restriction is a feasible option for weight loss. Obesity is a huge problem in the United States and the world.  Obesity is a growing problem that is only superseded by our increasing waistlines.  Obesity, plainly, is one of the major health crises of the beginning…
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Tags: Intermittent, Research, Weight Loss

Home Chef Food Delivery Review

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Categories: Nutrition, Review, Weight Loss
Tags: Food Delivery, Home Chef, Nutrition, Review, Weight Loss

Research: Vegetarian diets may increase depression in men

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Vegetarianism may not be the answer for men  We have all read the articles or watch the news on TV when they present the benefits of being vegetarian.  I have seen the small string bean slim scientist or health aficionado who claims that turning to vegetarianism is…
Categories: Nutrition, Research, Weight Loss
Tags: Depression, Research, Vegetarian

Progress report: 1 January 2018

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Limited progress with room for improvement.   The new year is here.  I started trying to improve my health over a year ago, and I have made dramatic progress, but now it is time to redouble my effort.  This week is my military height weight week, and I take my PT (Physical fitness) test next week.…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

2018: My New Years Resolution

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Happy New Years!!!! A new year with a single resolution.   Happy New Years.  Today's post is my second New Year blog article.  Each year, I usually make a resolution to live healthier, eat out less, save more…
Categories: Exercise
Tags: Exercise, New Year's Resolution

Myth: Eight Glasses of Water a Day Will Ensure You Lose Weight

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Water helps weight loss but will not guarantee it.    You can read about the benefits of water consumption all over the internet.  Water is essential to a healthy life, and it will help your body run more efficiently if you get enough, but too much can have the…
Categories: Weight Loss
Tags: Myth, Water, Weight Loss

A New Year: A New Start!

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Let's get this weight loss party started.   The New Year has rolled around again, well, we are nearly there.  You have planned this moment for weeks to months and procrastinated.   You have made plans to abstain from your vices.  Your vice may be alcohol, bread, cake,…
Categories: Exercise, Weight Loss
Tags: New Year's, Resolution, Weight Loss

Research: Turn out the lights and lose weight

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Tags: Lights, Research, Sleep, Weight Loss

Weight Loss Tip: Plan Your Meals Ahead

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Plan tomorrow’s meals before your hungry. Anyone who knows me knows that I am a proponent for folks to enjoy life.  There is no reason to be miserable so you might as well have fun.  Most of…
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Tags: Planning, Weight Loss Tip

Visitor Question: Does glucomannan work?

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Glucomannan: A weight loss cure or wallet lightener? I recently saw an ad on a website for a supplement called glucomannan.  It is sold at GNC and Walmart, and I have thought of trying it.  What is it, does it work, is it safe?     Overweight…
Categories: Research, Weight Loss
Tags: Research, Supplement, Visitor Question

Merry Christmas!

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Walkingoffpounds.com wishes you a Merry Christmas! Merry Christmas to all my loyal visitors!  I hope you are having a wonderful Christmas with your family and friends.    I really appreciate you stopping by my site and reading my articles.  If you enjoy an article or have a suggestion, please…
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Tags: Merry Christmas

Recipe: Green Persimmon Pineapple Smoothie

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Green Persimmon Pineapple Smoothie A delicious and nutritious recipe that is high in fiber, protein, probiotics, and vitamin C.   Green Persimmon Pineapple Smoothie Nutrition:
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List: Holidays foods to avoid this year.

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Naughty holiday foods that will not be nice for your waistline. The season of weight gain has begun.  The tempting and tasty foods that we all love will soon be on our plates. It is nearly Christmas and New Years, and we have Thanksgiving behind us.  The problem with…
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Tags: Foods, Holiday, List

Weight Loss Tip: Increase Your Water Intake

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Drink More Water and Lost Weight Water is an essential part of your diet.  Your body is 50-60% water and it needs it for everything from digestions to clearing toxins from your cells.  Water…
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Research: Nuts reduce weight regain

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Nut consumption appears to reduce risk of weight gain and obesity There has been prior research to look at nuts and increased weight loss and nut consumption and increases satiety.  I have even written an article on walnuts, almonds, and peanut butter.  The question is does not consumption decrease…
Categories: Research, Weight Loss
Tags: Nuts, Research, Weight Gain, Weight Loss

Weight Loss Tip: The Rule of One

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Use the Rule of One to reduce your holiday indiscretions.   The key to weight loss is not depriving you of the foods you desire.  If you truly want the food and completely avoid it, you might make the desire for the food…
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Tags: Holidays, Portion Control, Weight Loss Tip

Research: French fries linked to higher risk of mortality

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Increased consumption of french fried potatoes tied to increased risk of death.   I love french fried potatoes.  The smell of these little golden devils makes my mouth water.  They taste great and who can imagine eating a burger without them.  The average US resident eats approximately 29 lbs.…
Categories: Research, Weight Loss
Tags: French Fries, Research

Editorial: ethics of nutrition and supplement sales

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Time to change the supplement rules and enforcement I am sure you remember the snake oil salesmen from the old westerns.  In a not too distant past, salespeople would go city to city and door to door to sell their wares, and these elixirs and tonics rarely worked, and many…
Categories: Nutrition, Weight Loss
Tags: Nutrition, Supplements, Weight Loss

Recipe: Banana, Ginger, Kiwi, Peach Smoothie

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This smoothie is a delicious breakfast or an afternoon snack.   Banana, Ginger, Kiwi, Peach Smoothie Nutrition:    
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Myth: Beer causes abdominal obesity

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Beer does not cause a beer belly.   I have often joked that I have six pack abdominal that is covered by a 12 pack of fat.  Drinking beer has long been associated with an increase in body fat and particularly fat around the belly. This condition is even commonly…
Categories: Weight Loss
Tags: Beer, Myth, Obesity

Weight Loss Tip: Interval training can help you lose weight.

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Add interval training because it can help you lose weight. Interval training is when you vary your speeds and intensity throughout your workout and involves repetitions of series of low- to high-intensity workouts that are abbreviated by rest periods that…
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End to First Two Week of the Zero Sugar Diet

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Zero Sugar Diet - 17 Day start is now complete  This time, I have been successful on the Zero Sugar Diet and the 17 days detox portion of the diet is complete.  I have not been fully successful.  I did have some sugary holiday snacks and Christmas cookies.  You can read my review of the Zero Sugar…
Categories: Weight Loss
Tags: Progress Report, Weight Loss

Weight loss tip: Add eggs to your breakfast.

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Eat Eggs For Breakfast 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 are trying to lose weight.  Eggs are cheap, easy to make, and they are…
Categories: Research, Weight Loss
Tags: Eggs, Weight Loss Tip

Research: Study confirms link between walnuts intake and weight loss

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Walnut consumption tied to weight reduction and improved satiety Everyone who is trying to lose weight is looking for a strategy to assist them in their endeavor.  Dietary strategies may help patients adhere to a weight reduction diet or limit their hunger thus limit their odds of splurging.  Anything that may increase…
Categories: Research, Weight Loss
Tags: Nuts, Research, Satiety, Walnuts, Weight Loss

Motivational Tip: Stop Quitting

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Weight loss is a slow process, but quitting won't speed it up or help you reach your goal.   We all think about…
Categories: Exercise, Weight Loss
Tags: Motivation Tip, Quiting, Weight Loss

500th post

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500th day and post! Today, we published our 500 poster article on this blog.  It is hard to believe that this blog has been active for over 500 days.  I hope you find reading the articles I have written as helpful as I have found writing them.  The articles I…
Categories: Weight Loss
Tags: 500th Post

Myth: All vitamins are the same.

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Not all vitamins are created equal.   The statement, “all vitamins are the same,” is actually meant to be “all multivitamins are the same.”  Since there are 13 essential vitamins, the statement that vitamins are all the same is ridiculous.  What most people mean by vitamin is a multivitamin when…
Categories: Nutrition, Weight Loss
Tags: Myth, Vitamin

Weight loss tip: Don’t turn to your comfort foods.

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Emotional eating can tank your weight loss plans, so get control of your comfort foods.   Emotional stress can create some of the strongest food cravings.  They tend to hit when you are weak, and…
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Tags: Comfort Foods, Weight Loss Tip

Research: Canola Oil Linked to Poor Memory, Increased Weight.

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Canola oil may worsen memory and obesity. In recent years, research has pointed to polyunsaturated and monounsaturated fats as having health benefits and potentially helpful in weight loss.  In recent years, consumption of canola oil has increased due both to the lower cost compared with olive oil and the perception that…
Categories: Nutrition, Research, Weight Loss
Tags: Canola Oil, Memory, Olive Oil, Research, Weight Loss

Weight loss tip: Make time to exercise!

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Don't Find Time, Make Time to Exercise!   You have heard many people say that exercise makes you fit and eating right makes you slim.  Do not misinterpret this statement!  This statement does not mean that activity is not essential.  Plain and…
Categories: Exercise, Weight Loss
Tags: Exercise, Weight Loss Tip

Research: Probiotics can help with weight loss

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Adding probiotics to your diet may help with weight loss. In recent years, the number of articles clamoring the benefits of probiotics for digestive health has exploded.  I am a huge fan of probiotics.  I have taken them a number of years to assist with bloating, gas, and intermittent bouts of…
Categories: Research, Weight Loss
Tags: Probiotics, Research, Weight Loss

Progress report: 4 December 2017: Zero Sugar Diet: The Midpoint

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Zero Sugar Diet: The Midpoint.    This time, I have been more successful on the Zero Sugar Diet.  You can read my review of the Zero Sugar Diet: The Zero Sugar Diet: the Sugar Detox Diet.  I also have written several other posts on my attempts at this diet: Progress Report: 13 November 2017, Progress Report: 20 November 2017,…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Blackberry, Ginger, Pineapple, and Pomegranate Smoothie

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Blackberry, Ginger, Pineapple, and Pomegranate Smoothie This recipe is a delicious smoothie that I really enjoy.  I would double up the blackberries if I were making it again.   Blackberry, Ginger, Pineapple, and Pomegranate Smoothie Nutrition: Blackberry, Ginger, Pineapple, and…
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Tags: Recipe, Smoothie

Myth: You must cut carbohydrates to lose weight.

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Cutting carbohydrates is not the answer.   The weight loss and obesity continue to be the major cause of premature illness and death.  Science continues to look for the reason for the expanding waistline.  Weight loss is not as an easy, but it is an attainable task.  Weight loss and maintenance…
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Tags: Myth, Weight Loss

Weight Loss Tip: Know your serving sizes

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Portion or serving size is key to weight loss and maintenance.    The serving size in the United States has been growing for the past 50 years.  Unfortunately, our serving sizes are influenced by all the wrong…
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Tags: Portion Size, Serving Size, Weight Loss Tip

Research: Large Dinner and Excess Body Weight

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Tags: Meal Size, Research, Weight Loss

Weight Loss Tip: Teamwork may assist with weight loss

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Committing to weight loss together will up your odds of success.  If you are trying to lose weight, consider joining a weight-loss group and competing against others.  Enlist a friend or your spouse to…
Categories: Research, Weight Loss
Tags: Weight Loss Tip

Research: Black tea may help with weight loss.

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Decaffeinated black and green tea polyphenols decrease weight gain in obese mice. Tea possesses significant antioxidative, anti-inflammatory, antimicrobial, anticarcinogenic, antihypertensive, neuroprotective, cholesterol-lowering, and thermogenic properties[1].  Black and green tea are high in phytochemical.  A phytochemical is plant compound that is renowned for their antioxidant properties.  Tea…
Categories: Research, Weight Loss
Tags: Black Tea, Research, Weight Loss

Progress report: 27 November 2017

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Zero Sugar Diet: Try number 3 appears to have more success.    I started Zero Sugar Diet last week for the third time.  I appear to have finally gotten to good point my life to try it.  First thing I will say is I am not hungry.  I feel no urge to snack.  I am…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Recipe: Peach Tangerine Smoothie

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The Peach Tangerine Smoothie is probably one of the best smoothies I have made.  It is delicious and filling.   Peach Tangerine Smoothie Nutrition:  
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Tags: Recipe, Smoothie

Myth: If it’s on a store shelf, so it’s safe for me to take

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Many items sold in stores are not entirely safe for you to take.   Most people may not realize that weight-loss supplements aren’t approved by the FDA or tested in the United States.  In the United States, there is little to no testing for efficacy or safety prior to a…
Categories: Weight Loss
Tags: Myth, Supplement, Weight Loss

Weight Loss Tip: Add Fat-Free Broth or Demi-glace

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Fat-free broth or demi-glace can add lots of flavor with minimal calories.    Cooking for yourself is not an easy thing. Cooking for yourself can get monotonous but especially if you eat only microwave meals.  I found many ways to help increase…
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Tags: Weight Loss Tip

Happy Thanksgiving!

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Walkingoffpounds.com wishes you a Happy Thanksgiving! Happy Thanksgiving to all my loyal visitors!  I really appreciate you stopping by my site, reading my articles or posts and following my weight loss story.…
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Tags: Happy Thankgiving

Two strikes on Zero Sugar Diet.

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I will try to stick to the Zero Sugar Diet again. I tried to stick to it, but this week has been nearly impossible to stick to it.  Two Thanksgiving parties at work and the temptation of office doughnuts and cookies for free was too much temptation for me to stick to the diet.  I am…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

Weight Loss Tip: Focus on your cues

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Determine what stimulates you to overeat We all have triggers and comfort foods,  We all have had that moment during the week when we are at our weakest.   Our stressors or anxiety lead us to eat…
Categories: Weight Loss

Research: Lose Weight, Save Money

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Employee weight loss results in organizational study There have been studies that looked at the individual saving money if they lose weight.  In general, if you eat less, you will save money on food.  I am sure you will also save money on health care and potentially on transportation costs…
Categories: Research, Weight Loss
Tags: Money, Research, Weight Loss

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…
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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…
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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…
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Tags: Empty Calories, Weight Loss Tip

Research: A Break From Dieting May Help Weight Loss

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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…
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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…
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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.…
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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:    
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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…
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Tags: Meal Prepping, Weight Loss Tip

Research: Ginger Promotes satiety and enhance calories burned.

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Ginger supplementation may aid in 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…
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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:  
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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…
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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…
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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…
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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…
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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:
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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…
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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…
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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…
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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…
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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:
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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…
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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…
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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?"     …
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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…
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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…
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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.…
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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:
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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.…
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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…
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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…
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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?…
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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…
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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: 
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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…
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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…
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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…
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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…
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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:
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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…
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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…
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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…
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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…
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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 health 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 Nuts."  I literally could go nuts writing…
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…
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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:
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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…
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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.…
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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…
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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
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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…
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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:
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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…
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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…
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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.…
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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…
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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:
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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…
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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…
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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…
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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…
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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…
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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:
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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…
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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…
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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…
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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…
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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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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…
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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…
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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…
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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:
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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