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.  

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Avoiding the temptation is key to success in weight loss and maintenance. Meal prepping The enemy of weight loss is eating more. We often have a little leftover when we are done serving our meals. It sits there begging to be eaten and if your anything like me, you have a tendance to want to…
Categories: Weight Loss
Tags: Meal Prepping, Weight Loss, Weight Loss Tip

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Eating a breakfast every day may not be a good plan for weight loss.   Eating breakfast may be a common practice to lose weight and maintain a healthy weight.  In fact, cereal companies have pushed this myth for decades to get you to include their products into your diet.  The problem with the first…
Categories: Nutrition, Research, Weight Loss
Tags: Breakfast, Fasting, Intermittent Energy Restriction, Research, Weight Loss

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Hemp Milk: not gonna do it. Hemp Milk with Seeds Hemp Milk: Hemp milk is an excellent source of nutrition, but if you have a federal…
Categories: Nutrition, Weight Loss
Tags: Hemp Milk, Milk, Milk Alternatives, Nutrition, Weight Loss

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Egg Taco: a simple breakfast treat you family will love. This recipe is a very tasty breakfast meal that is easy to make. tacos are a key staple in Texas. I have grown fond of them during my time at Fort Hood. My family have grown to prefer them over a breakfast sandwich. I have…
Categories: Nutrition, Recipe, Weight Loss
Tags: Egg Taco, Eggs, Healthy, Recipe, Taco, Tex Mex

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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

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Employee health program can be an effective means to increase healthy habits.   Workplace wellness programs are all the rage businesses all across the United States. Employers have increasingly invested in these wellness programs to improve employee health and decrease health care costs.  They are being sold as the solution to the effects of the sedentary…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Employee Wellness, Research, Weight Loss

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Remember the lessons but let the past go.   I have found that dieting is all about focusing on the future. Like the Apple Computer theme, it is important in weight loss that you think differently - you must start thinking thin. Far too often, we hold on to the belief that they can't think…
Categories: Weight Loss
Tags: Focus, Future, Weight Loss Tip

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Web support is a useful option to assist with weight loss.    Obesity is a massive epidemic worldwide, but it is notably worse in the United States.  The cost of therapy for treatment is often too high and too ineffective to justify funding by some insurance companies.   If researchers could find an effective mechanism for…
Categories: Nutrition, Research, Weight Loss
Tags: Internet, Research, Web-based, Weight Loss

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Pick a diet that works for you and limits processed food! Nutrition and medical experts have long debated what the most optimal diet is.  Some argue for moderation and portion control; others suggest that Keto or Adkin's diets are superior, and a few even suggest that a vegetarian or vegan lifestyle for there is an…
Categories: Nutrition, Weight Loss
Tags: Best Diet, Diet, Editorial, Nutrition, Weight Loss

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A simple Tex-Mex dish that is also healthy. Tex Mex Pizza A delicious and simple recipe for Mexican pizza your family will love. Mexican Pizza is delicious as a pizza crust or flour tortilla topped with any number of toppings. You can add beans, beef, cheese, sour cream, onions, tomatoes, jalapeños, or even guacamole. The…
Categories: Recipe, Weight Loss
Tags: Mexican Pizza, Pizza, Recipe, Weight Loss

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More weight loss tips. This list is a list of weight loss tips 11-20.  
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Weight Loss

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Study confirms the deleterious effect of processed carbohydrates on cholesterol and blood lipids. High cholesterol, particularly low-density lipoproteins (LDL), has been established as a major risk factor for coronary artery disease (CAD). LDL and the risk for CAD worsen with increasing central obesity.  It has also been suspected to worsen with certain dietary influences to include saturated fats…
Categories: Nutrition, Research, Weight Loss
Tags: Heart Disease, Obesity, Processed Foods, Sugar, Weight Loss

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Salads are not instant weight loss but they can help. Fresh green salad One item you can add to your plans for weight loss is more vegetables and fiber. Salads are full of fiber that can help you feel full without those extra calories that need to be burned off. Salads, if propperly made can…
Categories: Nutrition, Weight Loss
Tags: Salad, Weight Loss, Weight Loss Tip

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Increased weight tied to daytime sleepiness Medical providers and researchers have long known that there is a relationship between obesity and sleep apnea and that sleep apnea causes daytime sleepiness or drowsiness.  This finding is now known to be due with increased floppiness of the airway and thickness of the tissue on the chest and airways.…
Categories: Research, Weight Loss
Tags: Daytime Somnolence, Obesity, Sleep, Sleep Apnea, Weight Loss

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Rice Milk: ok, but not great. Rice Milk Rice milk: Rice milk is lactose-free and low in saturated fat.  But unlike cow’s milk and like oat…
Categories: Nutrition, Weight Loss
Tags: Milk, Milk Alternatives, Nutrition, Rice Milk, Weight Loss

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A simple but healthier twist on a family favorite. I have to admit that I love Italian.  I have a weakness for a simple pasta and meat sauce and I am looking for ways to make a quick dish that I can make and put in bowls in my refrigerator to eat for dinner for…
Categories: Nutrition, Recipe, Weight Loss
Tags: Italian, Recipe, 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

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Schlotzsky Angus Beef & Provolone: a healthier option with huge flavor Today, I am on the go. I am traveling back home to see my family and had to stop for lunch. My family did there typical wishy-washy dance so I has to decide on where to eat. I decided on Schlotzsky and there we…
Categories: Nutrition, Weight Loss
Tags: Healthy Eating On The Go, Weight Loss

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Taking a break from eating may the key to weight loss. Most of us sit down to eat and once we start shoveling with the fork, we do not stop eating until our food is all gone. We are in a rush all day and we rarely take a break so why should meals be…
Categories: Weight Loss
Tags: Weight Loss, Weight Loss Tip

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Is telephonic counseling effecting for weight loss?   Poor diet and obesity are independent risk factors for type 2 diabetes, hypertension, and cardiovascular disease. In particular truncal obesity is one of the tell-tale signs of obesity and heart disease risk in men.  This risk is particularly high in rural areas of the South.  I remember many patients who…
Categories: Research, Weight Loss
Tags: Counseling, Telehealth, Weight Loss

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The truth about the unregulated, overhyped, and dangerous dietary supplements supplement capsules As a physician, my patients are constantly asking me what supplements will help them with their weight, performance, and illnesses. They want a quick fix so they are asking me what I would recommend for them to take to achieve a certain goal. …
Categories: Weight Loss
Tags: Editorial, Supplement, Weight Loss

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The Blackberry strawberry chia smoothie recipe is a simple drink that tastes great and is very easy to make. It is not only a treat for tastebuds but also packs the fiber to keep you full all morning long. The mix of tart flavors will bring you home to your country roots. You will love…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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More weight loss tips. This list is a list of weight loss tips 11-20.  
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Weight Loss

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Sleep restriction hinders weight loss even when calories are reduced.   Sleep deprivation is terrible for your physical and mental health.  Poor sleep habits lead to higher stress levels and higher levels of cortisol.  Cortisol is a stress hormone that also leads to higher fat stores and hunger.  Multiple studies have shown that stress and…
Categories: Research, Weight Loss
Tags: Obesity, Sleep, Weight Loss

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You can add fiber to your diet without making your friends and family miserable. Fiber is essential for good digestive health and the key to preventing constipation. Fiber is the material found in plants that cannot or is not digested within the human gastrointestinal tract. This material, unfortunately, can be digested by the bacteria in…
Categories: Nutrition, Weight Loss
Tags: Fiber, Flatulence, Question

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Diets with a lower fiber intake and caloric density appear superior for weight loss.  Little is known about the effects of a low caloric density diets on weight loss and maintenance.  It makes sense that a diet that is lower in calories and higher in fiber will result in weight loss because lower density should…
Categories: Nutrition, Research, Weight Loss
Tags: Caloric Density, Energy Density, Research, Weight Loss

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Oat Milk: Decent but no cigar. Oat Milk Oat milk: Oat milk is a popular dairy-free, vegan-friendly milk substitute.  It is one of the newest…
Categories: Nutrition, Weight Loss
Tags: Milk, Milk Alternatives, Nutrition, Oat Milk, Weight Loss

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The Blackberry Cherry Flax Smoothie recipe is a simple smoothie that tastes great and is very easy to make. It is not only a treat for tastebuds but also packs the fiber to keep you full all morning long. The berry flavor will bring you home to your country roots. You will love the mixture…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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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

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Mobile Bite Counters may assist with weight loss. Chewing is the mechanism by which we mechanically crush and cut food.  The act of chewing stimulates multiple physiologic responses to include increased release of digestive enzymes and a feeling of satiety.  Prior research has shown that chewing slower and more increases satiety.  It would make sense that using…
Categories: Research, Weight Loss
Tags: Bite Count, Chew Slow, Weight Loss

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Better fitting drawers make all the difference in your confidence! We have all felt that dread of sliding on your favorite pair of jeans and them not fitting at all or quite right.  A few years ago, I gained weight up to 265 and I could not fit in any of my clothes.  My uniforms…
Categories: Weight Loss
Tags: Editorial, Pants, Size, Waist Circumference

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Clinical outcomes: It is all about the quality of your carbohydrate intake.   Clinicians and researchers have long suspected that not all carbohydrates are created equal.  It makes perfect sense that an unprocessed starchy food with 100 calories would not result in similar clinical outcomes as the same number of calories of table sugar.  The…
Categories: Nutrition, Research, Weight Loss
Tags: Carbohydrate, Mortality, Quality, Weight Loss

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Cashew Milk: Not quite milk. Cashew milk Cashew Milk: Cashew milk is made from ground cashews and water.  It is rich and creamy.  It has a…
Categories: Nutrition, Weight Loss
Tags: Cashew Milk, Milk, Milk Alternatives, Nutrition, Weight Loss

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The Tropical Flax Smoothie recipe is a simple smoothie that tastes great and is very easy to make. It is not only a treat for tastebuds but also packs the fiber to keep you full all morning long. The tropical flavor will bring you to the islands. You will love the mixture of tropical flavors.…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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More weight loss tips. This list is a list of weight loss tips 11-20.  
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Weight Loss

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Fiber intake and adherence to diet predict weight loss success.   Low-fat diets have been long accepted to be the key to weight loss.  In recent years, higher fat and protein diets have also been shown to produce weight loss and these diets are all the rage in health and fitness magazines. Nearly all of…
Categories: Nutrition, Research, Weight Loss
Tags: Fat, Fiber, Protein, Weight Loss

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The facts about cinnamon, your metabolism, satiety, and weight loss I recently read a blog post by a dietician who was slamming cinnamon and the medical and scientific community that has touted its benefits for weight loss.  The self-proclaimed "expert" suggested that readers put on their BS detectors in the first paragraph.  This is pretty…
Categories: Nutrition, Weight Loss
Tags: Cinnamon, Editorial, Weight Loss

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Expert coaching over the web can assist with significant weight loss.   Expert coaching for weight loss is expensive but has been shown to help with weight loss in prior research.  Coaching is the key part that both motivates and increases engagement.  Providing coaches as part of a weight management program is a common practice…
Categories: Research, Weight Loss
Tags: Coaching, Research, Weight Loss

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Pea Milk: From Peas and not Pee. Macadamia Milk Pea Milk: Along with Macadamia milk, pea milk is one of the newest dairy-free alternatives to arrive…
Categories: Nutrition, Weight Loss
Tags: Milk, Milk Alternatives, Nutrition, Pea Milk, Weight Loss

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Double B Flax Smoothie The Double B (Blackberry and Raspberry) Smoothie recipe is a simple recipe that tastes great and is very easy to make. It is not only a treat for tastebuds but also packs the fiber to keep you full all morning long. The combination of flax and chia seeds adds healthy fats…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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Eating near bedtime can hinder sleep but some foods are worse than others. Sleep Bedtime or nighttime snacks can help satiate the hungers and for some, it may limit late night snacking. Good health is more than just what you eat but also eating the right foods at the right time. This being said, you…
Categories: Nutrition, Weight Loss
Tags: Foods, List, Sleep, Weight Loss

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Apples may be one key to your weight loss success.   As a child, apples were a key staple food in our family.  They were more than just a snack, but could also serve as a healthy dessert.  An apple is a sweet, edible fruit that is produced by an…
Categories: Nutrition, Research, Weight Loss
Tags: Apple, Nutrition, Research, Weight Loss

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Liberal Pediatrician and American Heart Association recommend soda tax.   Soda taxes are a topic that is near and dear to my heart.  On 25 March of 2019, the American Academy of Pediatrics (AAP) and American Heart Association releases a joint policy statement that recommends in favor of the US Government and States instituting a…
Categories: Nutrition, Weight Loss
Tags: Obesity, Soda Tax, Weight Loss

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Worsening psychologic status leads to weight cycling. Several studies have suggested an association between weight cycling and psychological status.  It makes sense that anxiety and depression will lead to an increase in eating and less exercise.  Although I think that weight cycles an lead to psychological distress, anxiety and depression (as well as other behavioral…
Categories: Research, Weight Loss
Tags: Anxiety, Depression, Research, Weight Cycling

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Macadamia Milk: Not Milk, but a decent creamer. Macadamia Milk Macadamia Milk: Macadamia milk is made mostly of water. It’s a newcomer to the milk alternative…
Categories: Nutrition, Weight Loss
Tags: Macadamia Milk, Milk, Milk Alternatives, Nutrition, Weight Loss

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This recipe is a simple smoothie recipe that tastes great and is very easy to make. It is not only a treat for tastebuds but also packs the fiber to keep you full all morning long. The combination of flax and chia seeds adds healthy fats and fiber. Chia seeds are equally impressive a decent…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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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

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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The evidence does not support chromium supplements for weight loss.   Chromium picolinate has long been touted as a miracle supplement for weight loss and blood sugar stabilization.  It has been suggested as a supplement for diabetic type 2 patients because this metabolic syndrome should improve with blood sugar stabilization and weight loss.  
Categories: Nutrition, Research, Weight Loss
Tags: Metabolic Syndrome, Polycystic Ovary Syndrome, Weight Loss

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Reducing carbohydrates intake is essential for weight loss. Low-carb diets are commonplace in our society.  You will be hard pressed to find a single individual that has not tried on the form of this dietary spectrum or another.  Many of these diets replace carbohydrates with proteins and/or fats.  The low carb craze is nothing new.…
Categories: Nutrition, Weight Loss
Tags: Editorial, Ketogenic Diet, Low-carbohydrate, Weight Loss

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Low and high carbohydrate intakes are tied to increase mortality.   There is much disagreement about how much carbohydrates are recommended.  For years, American experts have recommended anywhere from 45-65% of your calorie intake from carbohydrates.  Some experts argue for a lower number and others suggest higher numbers.  Who is right?  
Categories: Nutrition, Research, Weight Loss
Tags: Carbohydrates, Low Carb, Moderation, Mortality, Weight Loss

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Almond Milk: Not Quite Milk! Organic White Almond Milk in a Jug Almond milk is not a terrible replacement for milk as long as you…
Categories: Nutrition, Weight Loss
Tags: Almond Milk, Milk, Milk Alternatives, Nutrition, Weight Loss

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This recipe is a simple smoothie recipe that tastes great and is very easy to make. It is not only a treat for tastebuds but also packs the fiber to keep you full all morning long. The combination of flax and chia seeds adds healthy fats and fiber. Chia seeds are equally impressive a decent…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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Your weight would be perfect if your were 11 feet tall! Unfortunately, we cannot make you taller. You will have to work on making yourself slimmer. Good luck with your weight loss endeavor.
Categories: Weight Loss

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The carrot strawberry flax smoothie recipe is a simple smoothie that tastes great and is very easy to make. It is not only a treat for tastebuds but also packs the fiber to keep you full all morning long. The mixture of strawberries and carrots will add appealing color and taste you will love. The…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Pedometers may help weight loss after all Pedometers are all the rage today.  From the Fitbit to the Apple Watch, it is hard to find someone without one on their wrists.  I personally wear one on each wrist.  I wind the motivations and functionality of the Apple Watch to be superior, but the step counts…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Pedometer, Step Count, Weight Loss

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Elderly Couple Walking on Beach Walking tied to lower mortality. With the title of the forum, would you expect no less than this title? We have all been taught that the goal of 10K steps is the key to weight loss and health success. The fact is that this goal is probably still a good…
Categories: Exercise, Research, Weight Loss
Tags: Mortality, Research, Walking

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Soy Milk: Not Quite Milk! Ten years ago, all you have to cover your cereal was dairy or cow's milk. Oh my, how the world…
Categories: Nutrition, Weight Loss
Tags: Milk, Milk Alternatives, Nutrition, Soy Milk, Weight Loss

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Pineapple Strawberry Flax Smoothie This recipe is a simple smoothie recipe that tastes great and is very easy to make. It is not only a treat for tastebuds but also packs the fiber to keep you full all morning long. It can also be a filling snack or deserts for adults and kids alike. [cooked-recipe…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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Fifteen 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

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Combination of exercise and weight loss improves functional status as we age.   Most of the elderly fear losing independence as they age.  As we age, human naturally lose some functional status.  Functional status refers to the ability of the elderly to function on their own without assistance.  It is believed that obesity and a lack…
Categories: Exercise, Research, Weight Loss
Tags: Elderly, Exercise, Obesity, Weight Loss

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Pedometer use promotes weight loss success. Emerging evidence suggests that being overweight and obese will increase your risk of all-cause mortality.   I know this is all-cause, but the elevation of risk is likely due to heart disease and diabetes type 2.   Exercise should induce healthy changes that would result in a reduction in…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Pedometer, Research, Weight Loss

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Low carbohydrate diets are not without risk.   Low carbohydrate diets are at near epidemic levels and you cannot walk in a gym and throw a rock without hitting a half-dozen people that are currently following one form of the diet or another.   Restricting carbohydrates has become a popular way to lose weight quickly in…
Categories: Nutrition, Research, Weight Loss
Tags: Atrial Fibrillation, Heart Diease, Low Carb, Low-carbohydrate, Weight Loss

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Recipe, Rotissery, Weight Loss, Wrap

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Sugars are sugars to your body. Natural sugar refers to sugars that occur naturally in foods.  Sugar is found in nature in foods such as fruits.  Although fruit contains the much-vilified fructose that is found in high fructose corn syrup, it is in much lower levels in fruit than a soda.  The problem is not the…
Categories: Nutrition, Weight Loss
Tags: High Fructose Corn Syrup, Myth, Natural Sugars, Weight Loss

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The refrigerator lights put to see me. Refrigerator Humor Weight loss is so difficult. Every time I visit the refrigerator, it opens to light up my life. Its encouraging glow lights up its contents with an inviting atmosphere that makes me want to eat more and that more leads to more weight gain. The bottom…
Categories: Weight Loss
Tags: Humor, Weight Loss

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Resistance training alone unlikely to end in fat or weight loss.    Exercise I have served as a military officer for over twenty years. In the military, the belief that the key to maintaining a healthy weight is exercise. If you are overweight, commanders often punish those who fail to make weight standard with extra exercise.…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Weight Loss, Weight Maintenance

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Milk-based interventions work for fat loss.   Today, many folks question the benefit of animal and dairy-based diets.  In modern society, dairy-based drinks and foods are convenient and widely available.  Therapeutic options for patients that are overweight are limited.  The medications have a lot of side-effects.  The…
Categories: Nutrition, Research, Weight Loss
Tags: Dairy, Meal Replacement, Reserach, Weight Loss

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Dietary and exercise combined are superior for fat loss than diet alone. If you are like most Americans and you look in the mirror, you most certainly notice that your fat storage is around your belly.   Sure we all want abdominals of steel, but in reality, it is extremely unlikely most fo use will get…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Diet, Exercise, Fat Loss, Research, Weight Loss

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Lactose-Free Milk Many American's suffer from lactose intolerance.  The risk of suffering from this ailment increases with your age.  The simple pleasure of cheese, milk, and ice cream can make the sufferer quite ill in little no time after consumption.  I could not imagine being unable to enjoy these treats.  You could take lactase pills…
Categories: Nutrition, Weight Loss
Tags: Dairy, Lactose-Free Milk, Milk, Milk Alternative, Nutrition, Weight Loss

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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.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Chile, Hatch, Recipe, Weight Loss

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Drinking more water will not shed off the pounds. Many experts, myself included, recommend drinking more weight to help with weight loss.  The belief is that more water will increase calories burned and decrease calorie intake by improving satiety.  There is no doubt in my mind that water is vital for human existence.  It makes…
Categories: Nutrition, Weight Loss
Tags: Myth, Water, Weight Loss

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Substantial fat loss reduces inflammatory markers for cardiometabolic disease in normal-weight individuals I know after reading the title, you are asking yourself the question “How can someone be of normal-weight and safely lose body fat?”  The question is can someone be of normal-weight and still have too much fat and the answer is absolutely “yes”.…
Categories: Research, Weight Loss
Tags: Central Obesity, Diabetes Type 2, Heart Disease, Research, Weight Loss

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Scales misrepresent your weight more than you think. Nearly all dieters use a scale to judge their weight loss success and all of us have looked down at the scale dejected when we did not see the success we expected.  I, personally, have gone from 231 to 224 pounds in 2 months.  I would have expected…
Categories: Nutrition, Weight Loss
Tags: Editorial, Nutrition, Weight Loss

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Evening exercise does not appear to disrupt sleep or alter energy intake. Just about anyone who has trouble sleeping has filled out a sleep hygiene questionnaire and received education to avoid exercise within 4 hours of bedtime because it will disrupt sleep and make you hungrier.  In today's culture, following this advice makes evening exercise…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Hunger, Sleep

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I hope everyone has a great weekend, but as you head off the rocket launches, picnics, or family gatherings, think about what this weekend is about. It is more than just a day off.  Some facts about memorial day and the history behind it:  https://www.history.com/topics/holidays/memorial-day-history Memorial Day Infographic Memorial Day and Veterans Day are both patriotic holidays…
Categories: Weight Loss
Tags: Editorial

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Ok, I feel like a pro at smoothies. I have made them for years and authored at least 20-30 recipes.  I drink them several days a week, and I feel better if I have one. I think the pink and purple or citrus smoothies are my favorites, but I can tolerate some of the green ones.  This…
Categories: Exercise, Nutrition, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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Not all fats are bad. Several years ago, every medical and nutrition expert recommended that we avoid fats in our diet.  Basically, the entire school-age population was taught in health class and on Saturday infomercials that we should eat a low-fat, high-carbohydrate diet.  The problem is that this advice does not pass the muster of nutrition science.…
Categories: Nutrition, Weight Loss
Tags: Fats, Myth, Obesity, Weight Loss

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One last start! Summer is nearly here and if the weather is any indication, it is already that time. I was looking forward to more exercise outside, but it is too hot. It is almost time to start a new month and boy do I need a new start. I have not weighed in for…
Categories: Weight Loss
Tags: Progress Report, Weight Loss

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Resistant dextrin may improve insulin resistance and assist with weight loss. Recently, I have noticed a new ingredient in many of the cereals I eat.  The additive is a compound called resistant dextrin.  Dextrin is a soluble gummy substance or prebiotic that is obtained by hydrolysis of starch, used as a thickening agent and in…
Categories: Nutrition, Research, Weight Loss
Tags: Additive, Insulin Resistance, Resistant Dextrin, Weight Loss

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Are energy drinks bad for you? We have all been there.  It was a long night and you tossed and turned.  You may have had a late night of work followed by a dinner that haunted you.  You may have even had a nightcap or two.  Now, it is 9 am and you are dragging at work or…
Categories: Nutrition, Weight Loss
Tags: Editorial, Energy Drink

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Cell phone apps that self-monitor can assist with  weight loss A discussed in multiple other research projects, self-monitoring of dietary intake is essential for successful weight loss.  Self-monitoring is one means of behavioral weight loss treatment, but most of the research has been done through paper journals and logs. Past research has shown that people…
Categories: Exercise, Research, Weight Loss
Tags: Cell Phone Application, Research, Self-monitoring, Weight Loss

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Fairlife Milk: The Better Milk If you visit the Fairlife milk website, you can easily find the claims that it is nutrient-rich milk made with a patented cold-filtration process that removes the lactose and increases the protein content.  The claim that their filtration process was inspired by the same process that removes impurities from water.…
Categories: Nutrition, Weight Loss
Tags: Dairy, Milk, Milk Alternative, Nutrition, Weight Loss

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Apple Cranberry Flax Smoothie This recipe combines healthy fats from the flax meal.  Flax meal is high in fiber, and 73% of the fat is polyunsaturated.   I have added a base of Fairlife nonfat milk.  The fruit adds enough sweetness to absolve the need for sugar, but you may need to add a little honey.…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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More weight loss tips. This list is a list of weight loss tips 11-20.  
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Weight Loss

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The no progress, progress report. I am moving on four weeks from my last PT test and my diet continues to suffer.  The good news is that my weight is stable.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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A high-protein diet may be the answer for weight loss and metabolic syndrome. The high protein lifestyle has been recommended for weight loss for years.  Some argue that fat and protein from meat is the cause of obesity.  Many are beginning to suggest that we should avoid protein and in particular meat because it makes us unhealthy.…
Categories: Weight Loss
Tags: High Protein, Metabolic Syndrome, Obesity, Weight Loss

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Food hoarding leads to weight gain and less healthy choices.   Food hoarding is similar to compulsive hoarding that we have all seen on TV.  I am really not talking about that, but it is similar.  True hoarders should seek the help of a behavioral health provider.  Special care needs to be taken to address…
Categories: Weight Loss
Tags: Food Hoarding, Weight Loss Tip

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High-protein may assist with weight control and lower cardiac risk. Higher protein diets are still a common approach to weight loss.  Most dieters have tried them.  The problem with suggesting them is that there is limited research to support their use and some research shows that the addition of many sources of protein may actually…
Categories: Nutrition, Research, Weight Loss
Tags: Cardiac Disease, High Protein, Obesity, Research, Weight Loss

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No change to report. I am moving on three weeks from my last PT test, and it has been a little chaotic, and my diet has suffered.  The good news is that my weight is stable.   All the ice cream is gone and I am ready to start.
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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Eating at night will not make you overweight.   A lot of experts recommend against eating past 6 p.m. at night because they mistakenly believe that it might make you more likely to gain weight.  This type of advice might seem to make sense because we are less active at night, but it is also…
Categories: Exercise, Nutrition, Weight Loss
Tags: Meals, Myth, Night, Obesity, Weight Loss

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Starting is half the battle. I took two seeks off my battle and I have started anew.  My diet has not been perfect, but then again perfection is the enemy of success.
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Self-monitoring is the best approach to weight loss. Self-monitoring is the centerpiece of most weight loss interventions. It is one of the major and, possibly, most important behavioral interventional strategy for weight management and lifestyle change is self-monitoring.  Self-monitoring has been used for years by successfully and less successful dieters.  It will not guarantee you…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Obesity, Self-monitoring, Self-weighing, Weight Loss, Weight Maintenance

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Today you plan to start an anew, but what is next?   You are planning a new diet or a new pathway to better health.  So you aren’t sure of how to where to start? Don’t worry! This concern or question is one of the most asked questions for new dieters.  To survive droughts or…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, New Start, Weight Loss

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I start once again. The last two weeks have been time off so I start a new.    
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Weight maintenance is tied to lower food addiction and higher inhibition Weight regain happens in nearly every person that is successful at losing weight. Most dieters who attempt weight loss are able to lose the weight but the big challenge is keeping it off.  Few are able to sustain the changes in behavior required to…
Categories: Research, Weight Loss
Tags: Research, Weight Loss, Weight Maintenance

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Peanut Butter Banana Boost 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 nonfat milk.  Banana is high in fiber and…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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Happy Star Wars Day! This post does not fit with my blog on health and weight loss, but I am taking a break today.  Today is the annual day in which most Star Wars Fanatics celebrate the film series that we have all grown to love.  May of use love an hate certain films, but…
Categories: Weight Loss
Tags: Star Wars

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Two weeks to a new beginning.   Yesterday was a terrible day at work.  I came home and has pizza.  You can multiply that times 8-10 days and that has been the last nearly two weeks for me since the last twice annual sudden cardiac event (physical fitness test).  We are required to make weight…
Categories: Nutrition, Weight Loss
Tags: Progress Report, Spiralling, Weight Loss

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Portion control actually works for weight loss. Weight loss should be as simple as eating fewer calories ends in less weight on your torso.  Sure, it sounds so simple as not eat or drink too much, but, unfortunately, weight loss is not this simple.  This is why many of the worlds are now struggling with…
Categories: Nutrition, Research, Weight Loss
Tags: Commercial Diet, Portion Control, Portion Size, Research, Weight Loss

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Does coconut oil help with weight loss or is it another fad?   n recent years, coconut oil has been touted as one of the healthy fats and many think it is a cure for everything to include diabetes type 2, heart disease, metabolic syndrome, and obesity.  Currently, because of what I like to call…
Categories: Nutrition, Research, Weight Loss
Tags: Coconut Oil, Obesity, Research, Satiety, Weight Loss

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Restricting feeding hours can help you lose weight. Fasting for weight loss is one of the most common diets of the current age.  Restricted time diets are just another form of intermittent fasting.  Counting calories is difficult and near impossible for some.  Time-restricted eating is a type of diet that focuses on the timing of…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Time Restricted Dieting

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A new start, once again. I took the weekend off and now it is time to start again.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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Ten stress relief tips to help you lose weight If you have a job like mine, you probably feel the effects of stress daily.  Trying to find balance on long work days is near to impossible, but it can make a huge difference in your life and your waistline.  Today, we, as a society,  are…
Categories: Exercise, Nutrition, Weight Loss
Tags: Obesity, Stress, Weight Loss

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Success. Yesterday, I made weight by tape.  Success, partially.  I would prefer not to have to live and die by the tape.  The tape is a means the military uses to measure body fat.  They use a tape measure to measure your next and waist (males).  It is demeaning and inaccurate.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Should we or should we not eat breakfast? I am absolutely certain that you have heard that you should never skip breakfast.  I have been taught for years that breakfast is the most important meal of the day.  There is plenty of research to indicate that people eat breakfast tend to be somewhat slimmer.  The…
Categories: Nutrition, Research, Weight Loss
Tags: Breakfast, Weight Loss

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Nutmeg is more than just a tasty spice. Our modern busy lifestyles are often lead to unhealthy food habits.  As a person who has tried one diet or another over the years, I, like you, am always looking for another leg up in my path to healthy.   Most weight loss programs are way too…
Categories: Nutrition, Research, Weight Loss
Tags: Nutmeg, Spice, Weight Loss

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Star anise may assist in weight loss by changing the metabolism of fats and carbohydrates.   There are many potential bioactive compounds in nature.  Salicylates are related to aspirin, and they originate from willow bark.  There are many other possible examples.  Star anise is one possibility, and it…
Categories: Nutrition, Research, Weight Loss
Tags: Blood Sugar, Body Fat, Star Anise, Weight Loss

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A new start, again and again. Today I start a new.  Forget the mistakes of the past.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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 and you can add a little honey for additional sweetness. This simple smoothie has enough fiber and protein to keep you full all morning long.
Categories: Nutrition, Recipe, Weight Loss
Tags: Flax, Recipe, Smoothie, Strawberry

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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

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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

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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

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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

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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

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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

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Egg Taco: a simple breakfast treat you family will love. This recipe is a very tasty breakfast meal that is easy to make. tacos are a key staple in Texas. I have grown fond of them during my time at Fort Hood. My family have grown to prefer them over a breakfast sandwich. I have…
Categories: Nutrition, Recipe, Weight Loss
Tags: Egg Taco, Eggs, Healthy, Recipe, Taco, Tex Mexx

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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Healthy Beef Nachos Ok, it is college game day and of course, who does not like nachos on game day.  This is a healthier twist to a game time treat. This recipe is one your whole family will enjoy and come back asking for more. It might even give you leathy snack while…
Categories: Nutrition, Recipe, Weight Loss
Tags: Healthy, Mexican, Nachos, Recipe, Weight Loss

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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

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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

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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

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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

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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

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Chicken when cooked correctly can be a delicious and nutritious meal.  When I was looking to lose weight, I found many of the recipes to be less than desirable.  I think you and your family will love this addition to your night-time rotation. This recipe is one that I really like.  It has lots…
Categories: Nutrition, Recipe
Tags: Healthy, Recipe, Weight Loss

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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

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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…
Categories: Exercise, Nutrition, Weight Loss
Tags: Business Trip, Weight Loss

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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

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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…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Sex, Weight Loss Tip

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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…
Categories: Nutrition, Research, Weight Loss
Tags: Portion Control, Research, Weight Loss

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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,…
Categories: Nutrition, Weight Loss
Tags: Editorial, Nutrition, School Lunches

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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.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Recipe, Rotissery, Weight Loss, Wrap

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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…
Categories: Weight Loss
Tags: List, Sleep, Weight Loss

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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.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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

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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…
Categories: Exercise, Weight Loss
Tags: Napping, Weight Loss Tip

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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

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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.   
Categories: Weight Loss
Tags: MLK Day

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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,…
Categories: Recipe, Weight Loss
Tags: Chocolate, Recipe, Smoothie, Weight Loss

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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

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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

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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

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

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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

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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

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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.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Chile, Hatch, Recipe, Weight Loss

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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

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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

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Cottage Cheese, Nutrition, Weight Loss Tip

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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

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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

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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

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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

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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.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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

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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

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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

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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…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Weight Loss

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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

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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

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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.....
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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

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

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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…
Categories: Weight Loss
Tags: Merry Christmas, Weight Loss

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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

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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

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

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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…
Categories: Research, Weight Loss
Tags: Research, Social Media, Weight Loss

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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

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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

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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

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

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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

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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

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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

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

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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

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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.  
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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

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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

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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

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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

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

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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

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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

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

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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

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

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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

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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

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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

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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: …
Categories: Recipe, Weight Loss
Tags: Green Tea, Recipe, Tea, 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

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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

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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

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

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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

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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…
Categories: Weight Loss
Tags: Editorial, Weight Loss

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

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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

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

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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

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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

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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…
Categories: Research, Weight Loss
Tags: Obesity, Research, Weight Loss

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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

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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

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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

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

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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

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

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Calories, Editorial, Nutrition, Sugar-free, Weight Loss

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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:
Categories: Nutrition, Recipe, Weight Loss
Tags: Drink, Recipe, Weight 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…
Categories: Exercise, Nutrition, Weight Loss
Tags: Fat Loss, Myth, Weight Loss

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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

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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

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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…
Categories: Weight Loss
Tags: Compassion, Flexibility, Motivation, Positivity, Weight Loss Tip

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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

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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

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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

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

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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

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

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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

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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

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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

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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

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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

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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

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

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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

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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

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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

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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

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

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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

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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

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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,…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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

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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

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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

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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

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

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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

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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

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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

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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

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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

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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

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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

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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

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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…
Categories: Exercise, Nutrition, Weight Loss
Tags: Weight Loss, Weight Loss Tip

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Snacking, Weight Loss Tip

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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

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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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

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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

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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

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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…
Categories: Nutrition, Research, Weight Loss
Tags: Diet Soda, Soda, Weight Loss Tip

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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

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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

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

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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…
Categories: Exercise, Nutrition, Weight Loss
Tags: Myth, Rapid, Weight Loss

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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…
Categories: Nutrition, Weight Loss
Tags: Leftovers, Weight Loss Tip

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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.…
Categories: Research, Weight Loss
Tags: Research, Waist Circumference, Weight Loss

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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…
Categories: Exercise, Weight Loss
Tags: Meditate, Meditation, Stress, Weight Loss Tip

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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

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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

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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

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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

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

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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

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

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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

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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

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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

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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

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

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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

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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

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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

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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

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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:
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Tags: Recipe, Smoothie

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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…
Categories: Weight Loss
Tags: Cholesterol, Myth

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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

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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…
Categories: Research, Weight Loss
Tags: Body Fat, Breastfeeding, Obesity, Research, Weight Loss

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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

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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…
Categories: Research, Weight Loss
Tags: Food Tax, Research, Soon Subsidy

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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

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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…
Categories: Nutrition, Recipe, Weight Loss
Tags: Chai, Recipe, Weight Loss

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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.…
Categories: Exercise, Weight Loss
Tags: Foot Pain, Home Remedy, List

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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…
Categories: Nutrition, Weight Loss
Tags: Leftovers, Meal Prepping, Weight Loss Tip

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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

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

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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

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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

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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

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

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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

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Hydration, Water, Weight Loss

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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

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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

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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…
Categories: Recipe, Weight Loss
Tags: Chai Latte, Ginger, Recipe, Weight Loss

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Edamame, Soy Nuts, Weight Loss Tip

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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

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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…
Categories: Weight Loss
Tags: Menu, Restaurant, Weight Loss Tip

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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

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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

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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"…
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

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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

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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

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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…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Weight Loss

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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

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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

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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

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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

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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

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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…
Categories: Nutrition, Weight Loss
Tags: List, Pasta Alternatives, Weight Loss Tip

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Oatmeal, Overnight Oatmeal, Weight Loss Tip

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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

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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

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

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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

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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

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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

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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

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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

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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

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Chia Seeds, List, 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

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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…
Categories: Nutrition, Weight Loss
Tags: Eating Disorder, Food Addiction, Sugar, Weight Loss Tip

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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

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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

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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

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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

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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…
Categories: Nutrition, Research, Weight Loss
Tags: Chia Seeds, List, Nutrition, Weight Loss

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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…
Categories: Research, Weight Loss
Tags: Chia Seeds, Research, Weight Loss

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Meal Prepping, Weight Loss Tip

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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…
Categories: Nutrition, Weight Loss
Tags: Research, Weight Loss

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

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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…
Categories: Weight Loss
Tags: Research, Weight Loss

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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…
Categories: Nutrition, Weight Loss
Tags: Diet, Hypocrite, Meat, Vegan

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

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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…
Categories: Weight Loss
Tags: Diet, Myth, Weight Loss

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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…
Categories: Nutrition, Weight Loss
Tags: Smoothie, Sugar, Weight Loss Tip

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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.…
Categories: Research, Weight Loss
Tags: Lights, Research, Sleep, Weight Loss

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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

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Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Weight Loss

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Chocolate Peanut Butter Smoothie This recipe is a smoothie that is rich and filling.   Chocolate Peanut Butter Smoothie:
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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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.  …
Categories: Weight Loss
Tags: Myth, Obesity, Weight Loss

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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…
Categories: Nutrition, Weight Loss
Tags: Cooking, Portion Control, Weight Loss Tip

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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…
Categories: Research, Weight Loss
Tags: Research, Slower Eating, Weight Loss

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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…
Categories: Nutrition, Weight Loss
Tags: Insulin Resistance, Snacking, Weight Loss Tip

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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…
Categories: Research, Weight Loss
Tags: Meditteranean Diet, Obesity, Pasta, Research, Weight Loss

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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…
Categories: Nutrition, Weight Loss
Tags: Cleanse, Detox, Editorial, Weight Loss

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

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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…
Categories: Weight Loss
Tags: Myth, Weight Loss

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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…
Categories: Weight Loss
Tags: Chips, Popcorn, Snack, Weight Loss Tip

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Buffet, Overeating, Weight Loss Tip

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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

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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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

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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

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

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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

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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

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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

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

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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

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Editorial, Nutrition, Weight Loss

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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…
Categories: Recipe, Weight Loss
Tags: Chocolate, Recipe, Smoothie, Weight Loss

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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…
Categories: Exercise, Weight Loss
Tags: Exercise, Intensity, Myth, Weight Loss

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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

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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

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

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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

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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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

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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,…
Categories: Nutrition, Weight Loss
Tags: Alcohol, Calories, Weight Loss Tip

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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

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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

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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

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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

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

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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

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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

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Processed Foods, Weight Loss Tip

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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…
Categories: Research, Weight Loss
Tags: Research, Weight Loss

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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

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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

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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

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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

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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

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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

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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

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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"…
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

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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

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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

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Fat, Nutrition, Weight Loss Tip

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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

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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

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

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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

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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…
Categories: Weight Loss
Tags: Weight Loss Tip, Whole Grain

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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

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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

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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

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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

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

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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…
Categories: Nutrition, Weight Loss
Tags: Counting Calories, Myth, Weight Loss

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Categories: Nutrition, Review, Weight Loss
Tags: Food Delivery, GreenBlender, Nutrition, Review, 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…
Categories: Nutrition, Research, Weight Loss
Tags: Black Pepper, Research, Spices, Weight Loss

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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…
Categories: Nutrition, Weight Loss
Tags: Plate, Vegetables, Weight Loss Tip

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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…
Categories: Nutrition, Research, Weight Loss
Tags: Diet Pattern, Research, Weight Loss

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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…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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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

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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

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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

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

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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…
Categories: Research, Weight Loss
Tags: Adkin's Diet, Ketogenic Diet, Research, Weight Loss

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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…
Categories: Nutrition, Weight Loss
Tags: Obesity Tax, Weight Loss

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

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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

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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

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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…
Categories: Research, Weight Loss
Tags: Low Carb, Research, Weight Loss

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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…
Categories: Weight Loss
Tags: Chew Slowly, Weight Loss Tip

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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

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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

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

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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

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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

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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

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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

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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

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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…
Categories: Nutrition, Weight Loss
Tags: Editorial, Nutrition, School Lunches

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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:
Categories: Recipe, Weight Loss

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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

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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

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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

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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…
Categories: Research, Weight Loss
Tags: Nuts, Walnuts, Weight Loss Tip

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

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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

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

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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

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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

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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. …
Categories: Nutrition, Weight Loss
Tags: Low Carb, Weight Loss Tip

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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

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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

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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

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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

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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…
Categories: Exercise, Weight Loss
Tags: Exercise, Housework, Weight Loss Tip

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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

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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…
Categories: Weight Loss
Tags: Weight Loss Tip

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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

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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

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

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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

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

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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…
Categories: Research, Weight Loss
Tags: Coffee, Research, Weight Loss

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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

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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

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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

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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.   …
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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Categories: Weight Loss
Tags: Grocery Shopping, Weight Loss Tip

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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

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

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

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

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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

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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

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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

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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

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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

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

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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

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

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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

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

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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…
Categories: Research, Weight Loss
Tags: Intermittent, Research, Weight Loss

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

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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

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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