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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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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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People over 50 years should exercise. Elderly Walking Regardless of 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, but exercise can benefit everyone.  Exercise is key to lowering stress, improving sleep, improving memory, and reducing the risk of…
Categories: Exercise, Weight Loss
Tags: Exercise, Myth, Weight Loss

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Figure 1:  Microwave Meal A frozen dinner may not be what comes to mind when you think about trying to eat healthily. For people who live alone or are single, it might be difficult to cook healthy because small portions can be difficult.  If you cook large portions, some of the leftovers might spoil, or…
Categories: Nutrition, Weight Loss
Tags: Frozen Meal, Microwave Meal, Nutrition

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

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

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Mustard 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 your plan is, weight loss is best achieved through…
Categories: Nutrition, Research, Weight Loss
Tags: Mustard, Research, Spice, Weight Loss

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Is alkaline water a healthy option, or are the claims fraudulent?   Essentia Water 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 the United States, we have…
Categories: Nutrition, Research, Weight Loss
Tags: Alkaline Water, Editorial, Hoax

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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 some fiber and protein with Darndad Nutrition's Fiber DX.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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Understanding Calories and BMR can assist with weight loss "How many calories do I need?"  This is one of the most asked questions from people trying to lose weight.  A short and straightforward question, but it does not have an easy answer.  The most correct answer is that it depends on several factors. What is…
Categories: Nutrition, Weight Loss
Tags: Bmr, Calories, Nutrition, Weight Loss

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

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

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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 suggestions 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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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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A light and nutrition packed smoothie that will keep you full. Delicious, fiber filled smoothie recipe that will keep you full longer and is high in potassium and calcium.    
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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

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

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Your motivation may help your spouse lose weight.   I have long felt that my wife did not help 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 to back…
Categories: Research, Weight Loss
Tags: Research, Weight Loss

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Aerobic is not superior to weight lifting for weight loss.   Running 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 I lose weight without…
Categories: Exercise, Weight Loss
Tags: Aerobic, Exercise, Myth, Weight Lifting, Weight Loss

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Apricot, Blueberry, Protein Smoothie A beautiful and delicious smoothie to add antioxidants to your or snack morning meal.  It is packed with vitamins and fiber.
Categories: Nutrition, Recipe, Weight Loss
Tags: Fiber, Protein, Recipe, Smoothie

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

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

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

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Turmeric may assist in weight loss.   Chicken Curry 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 in Indian dishes.  It is a close relative of ginger.  It is a yellow-orange spice that is a…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Spices, Weight Loss

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Weight loss requires a lifelong change.   Feet on scale 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 lose weight or helping…
Categories: Exercise, Nutrition, Weight Loss
Tags: Dieting, Editorial, Weight Loss

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Apple Banana Cinnamon Smoothie I call this my ABC smoothie because like the alphabet, this smoothie is how you should start you day. This smoothie recipe has three servings of fruits and vegetables.  It is packed with 11 grams of fiber per serving.  You will love it.  …
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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

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Large waist tied to lower fitness level Central Obesity 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 of us, we cannot…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Obesity, Research

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Progress cannot happen without change. Progress is not possible without deviation.~ Frank Zappa No one likes change but the fact of the matters it that is necessary in life. Status quo is a comfortable thing, but you have to get out of your comfort zone to lose weight. The definition of insanity is continuing to…
Categories: Weight Loss
Tags: Quote, Weight Loss

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Cumin may help with weight loss.   Spices 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 belongs to the family…
Categories: Nutrition, Research, Weight Loss
Tags: Cumin, Research, Spices, 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. There are approximately 320 million people in the United States1.  68% of us are overweight or obese.  At any given time, about 50% of overweight people…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

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Raspberry Kefir Smoothie This recipe is the best-tasting raspberry smoothie I have ever had. This recipe is a delicious smoothie that has the fiber and protein to keep you full and the vitamins and antioxidants of maqui berry powder.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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

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KETO, come on. I am still stagnating. Again. Report: Weight: 235 pounds - Lost 5 poundsBody Fat: 23% - 1% lostDiet: I am fairly successful at maintaining 20 grams of carbohydrates. No alcohol. Exercise: Exercising every day. The bottom line: 0 pounds lost this week. Still doing well.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Can cayenne help with weight loss?   Cayenne Pepper 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 anything from Creole cooking…
Categories: Nutrition, Research, Weight Loss
Tags: Appetitie, Cayenne, Hot Peppers, Research, Weight Loss

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Is it time for an obesity code?   obesity 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 taxing the food that is unhealthy or adding a tax for each inch of your…
Categories: Nutrition, Weight Loss
Tags: Obesity Tax, Weight Loss

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Dietary patterns may indicate a risk of weight regain.   Central Obesity 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 multiple studies that indicate…
Categories: Nutrition, Research, Weight Loss
Tags: Diet Pattern, Research, Weight Loss

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Fat-free can add more fat you belly.   Fat Free 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 heart disease.  The fact…
Categories: Nutrition, Weight Loss
Tags: Fat-free, Myth, Weight Loss

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

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Tips to avoid late-night snacking fridge with food 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 simultaneously each night. If you are asleep, you will not be able to raid the pantry. Drink a glass of water.…
Categories: Nutrition, Weight Loss
Tags: List, Snack, Weight Loss

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KETO, come on. I am still stagnating Report: Weight: 235 pounds - Lost 5 poundsBody Fat: 23% - 1% lostDiet: I am fairly successful at maintaining 20 grams of carbohydrates. No alcohol. Exercise: Exercising every day. The bottom line: 1 pounds lost this week. Still doing well.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Dietary patterns may indicate a risk of weight regain.   Central Obesity 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 multiple studies that indicate…
Categories: Nutrition, Research, Weight Loss
Tags: Diet Pattern, Research, Weight Loss

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Starting again is not failure. We can always begin again.~Sharon Salzberg Meditation guru Sharon Salzburg shared this quote in 2013. Although weight loss is not meditation, meditation can assist with weight loss. I will add that meditation, like life, is a challenge. We don’t need to be perfect on the first try, but when we…
Categories: Weight Loss
Tags: Begins Again, Quote, Weight Loss

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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: Nutrition, Research, Weight Loss
Tags: Adkin's Diet, Ketogenic Diet, Research, Weight Loss

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You can lose weight without cutting calories.   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 people that think that…
Categories: Exercise, Nutrition, Weight Loss
Tags: Bmr, Myth, Weight Loss

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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.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Cranberry, Maple, Recipe, Smoothie

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Long live Green Blender. GreenBlender A long time ago, I wrote a review on Green Blender. Green Blender was a smoothie delivery service that was just plain fantastic. You received a box of smoothies every week. They were vegetarian but I often added kefir too add some protein. Today, there are options, but none are…
Categories: Nutrition, Review, Weight Loss
Tags: Editorial, Smoothie, Weight Loss

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KETO stagnation. I have slipped up a little Report: Weight: 236 pounds - Lost 4 poundsBody Fat: 23% - 1% lostDiet: I am fairly successful at maintaining 20 grams of carbohydrates. Alcohol has been a problem. Exercise: Exercising every day. The bottom line: 1 pounds lost this week. I guess progress is progress.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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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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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, but dieticians and physicians…
Categories: Nutrition, Research, Weight Loss
Tags: Low Carb, 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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Chocolate Pumpkin Seed Smoothie This recipe has the fiber from pumpkin and chia seeds and the protein and probiotics of kefir.   
Categories: Nutrition, Recipe, Weight Loss
Tags: Smoothie Recipe, Weight Loss

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Resistance training may provide superior results.   Weights 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 burns more calories over…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Weight Loss

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KETO oops. I still a keto believer. Report: Weight: 237 pounds - Lost 3 poundsBody Fat: 23.5% - 0.5% lostDiet: I am fairly successful at maintaining 20 grams of carbohydrates. No alcohol. Exercise: Exercising every day. The bottom line: 1 pound lost this week. I am still making progress.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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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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Actually, weighing 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: Nutrition, Research, Weight Loss
Tags: Myth, Self-weighing, Weight Loss

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

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KETO going ok. I continue to be a keto believer. Report: Weight: 238 pounds - Lost 2 poundsBody Fat: 24% - No changeDiet: I am fairly successful at maintaining 20 grams of carbohydrates. No alcohol. Exercise: Exercising every day. The bottom line: 2 pounds lost this week. It is a good start.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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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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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 adding a little a little pepper to your food will help with weight loss.  Before you run out and buy yourself…
Categories: Nutrition, Research, Weight Loss
Tags: Black Pepper, Research, Spices, Weight Loss

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Late to rise from bed may increase your risk of obesity. Waking Up 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 February 2017 appears to…
Categories: Research, Weight Loss
Tags: Research, Sleep, Weight Loss

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Apple Cinnamon Smoothie A delicious smoothie that will have you thinking of Mom's baked apples and cinnamon.  
Categories: Recipe, Weight Loss
Tags: Cinnamon, 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, Nutrition, Weight Loss
Tags: Boost Metabolism, Exercise, Myth

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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 the enemy…
Categories: Nutrition, Weight Loss
Tags: High Protein, List, Snacks

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KETO Time. Once Again. I am definitely in need of a new start. I had to start my new blood pressure medication and my weight is up. It is time for a new start. Report: Weight: 240 pounds - Gained 20 pounds in 3 months. Body Fat: 24%. Diet: I am going to try to…
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Jello 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 never seen anything to support using gelatin for weight loss, but why let this hinder my ability to research the topic.  If…
Categories: Nutrition, Research, Weight Loss
Tags: Gelatin, Research, Satiety, Visitor Question

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

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

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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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Tropical Cranberry Pear Smoothie 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: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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Consumption of empty calories is tied to weight gain.   Calorie 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 suggest limiting particular…
Categories: Nutrition, Research, Weight Loss
Tags: Calorie, Research, Weight Gain, Weight Loss

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

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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 has 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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"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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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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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 the enemy…
Categories: Nutrition, Weight Loss
Tags: High Protein, List, Snacks

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

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Late to rise from bed may increase your risk of obesity. Waking Up 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 February 2017 appears to…
Categories: Nutrition, Research, Weight Loss
Tags: Obesity, Research, Sleep, Weight Loss

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Adding olive oil to your diet may boost weight loss. Olive Oil 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 foods.  Contrary to popular…
Categories: Nutrition, Research, Weight Loss
Tags: Fats, Meditteranean Diet, Weight Loss

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America's birthday is not a reason to gain weight. United States Flag Fireworks and freedom are a combination that marks every 4th of July in America. That’s what we do on the Fourth of July to celebrate the country’s birthday. It is filled with lots of burgers and hotdogs. The calories are a minefield that…
Categories: Nutrition, Weight Loss
Tags: Independence Day, List, 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: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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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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The link between coffee consumption and reduce risks for diabetes and heart disease is confirmed.   Top Ten Beverages Worldwide Cup of Coffee 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 as being number one or number two…
Categories: Nutrition, Research, Weight Loss
Tags: Coffee, Research, Weight Loss

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

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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: Nutrition, Research, Weight Loss
Tags: Cinnamon, Fat Loss, Weight Loss

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

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

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

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

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

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

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

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

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A delicious smoothie to remind you of a childhood treat. When first introduced, smoothies were a huge success. They are a far cry from the Orange Julius drinks I had a child. They are nutritious and can be a filling part of or replacement for a meal while on the go. My all-time favorite is…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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

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

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

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Understanding Calories and BMR can assist with weight loss "How many calories do I need?"  This is one of the most asked questions from people trying to lose weight.  A short and straightforward question, but it does not have an easy answer.  The most correct answer is that it depends on several factors. What is…
Categories: Nutrition, Weight Loss
Tags: Bmr, Calories, Nutrition, Weight Loss

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

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

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

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Research connects health benefits for obesity and diabetes type 2 to a ketogenic diet. In the preceding year, you cannot walk through the checkout line without finding a headline spouting the benefits of keto. The ketogenic or keto diet is another low-carb eating plan that has gained steam in the battle against our ever-expanding waistlines. These diet…
Categories: Nutrition, Weight Loss
Tags: Keto, Ketogenic Diet, Obesity, Weight Loss

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

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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, Hatch Chile, Recipe, Weight Loss

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

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

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"The way I see it, if you want the rainbow, you gotta put up with the rain."~ Dolly Parton In 1974, Dolly Parton was ecstatic when Elvis Presley wanted to record a cover of her latest hit, “I Will Always Love You.” But Presley’s manager told Parton the deal could only move forward if she…
Categories: Weight Loss
Tags: Inspiration, Motivation, Quote, Weight Loss

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Sugar-sweetened beverages increase the risk of metabolic syndrome and obesity.   Metabolic Syndrome 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, has risen across the globe.…
Categories: Nutrition, Research, Weight Loss
Tags: Metabolic Syndrome, Research, Soda, Weight Loss

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

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A hydrating and delicious smoothie with some zing. Ginger is a great antioxidant to fight inflammation.  The addition of the apple, cucumber, spinach, and flax helps adds to create a healthy, nutritious, and unique flavor you will love.  The best thing is that each serving has less than 150 calories.
Categories: Nutrition, 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: Nutrition, Weight Loss
Tags: Cravings, List, Weight Loss

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Vegetarianism may not be the answer for men  Figure 1: Woman with vegetables 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 the cure for all…
Categories: Nutrition, Research, Weight Loss
Tags: Depression, Research, Vegetarian

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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: Nutrition, Research, Weight Loss
Tags: Healthy Foods, Research, Weight Loss

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An intermittent energy restriction is a feasible option for weight loss. Woman lifting obesity 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 of the 21st century.…
Categories: Nutrition, Research, Weight Loss
Tags: Intermittent, Research, Weight Loss

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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: Nutrition, Weight Loss
Tags: Moderation, Myth, 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. [cooked-recipe…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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

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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: Nutrition, Research, Weight Loss
Tags: Dairy, Research, Weight Loss

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Categories: Nutrition, Research, Weight Loss
Tags: Lights, Research, Sleep, Weight Loss

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It is not eating at night but rather eating near your bedtime that causes weight gain.   Businessperson sleeping in office 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 improve health and body…
Categories: Nutrition, Research, Weight Loss
Tags: Myth, Nighttime Meals, Nutrition, Weight Loss

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A loaded pecan smoothie. I am from Georgia and have many pecan trees on my farm. Pecans are high in fiber and antioxidants.  The addition of pumpkin and banana make this an excellent source of vitamins and minerals.   In my home town, you can smell the pralines as they cook year-round. It is intoxicating. I…
Categories: Nutrition, Recipe, Weight Loss
Tags: Chocolate, Pecan, Recipe, Smoothie, 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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Increased consumption of french fried potatoes tied to increased risk of death.   french fries I love french-fried potatoes.  The smell of these little golden devils makes my mouth water.  They taste great and who can imagine eating a burger without them.  The average US resident eats approximately 29 lbs. of French fries per year​[1]​. …
Categories: Nutrition, Research, Weight Loss
Tags: French Fries, Research

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

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

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

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A tangy smoothie with the taste of persimmons. Persimmons are grown all over the world. They have a sweet, almost honey-like flavor. These treats are full of vitamin C. The coconut adds a sweet, creamy flavor, and the fiber will keep you full. It has a mix of green and tropical sweetness. It is kind of…
Categories: Nutrition, Recipe, Weight Loss
Tags: Green, Smoothie, Tropical, Weight Loss

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

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

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Kefir is as effective as dairy and yogurt in helping with weight loss. Kefir Milk 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 maybe even helping with…
Categories: Nutrition, Research, Weight Loss
Tags: Dairy, Kefir, Milk, Weight Loss Research, Yogurt

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

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

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A delicious breakfast or an afternoon snack. A flavor blast of peach, ginger, kiwi, and banana gives you a smooth texture like a milkshake that is creamy. You’ll feel like you are having a real treat, but this tasty smoothie is made with all fresh and nutritious ingredients. It is nutritious enough for breakfast and delicious enough…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, 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: Nutrition, Research, Weight Loss
Tags: Mindfulness, Mindless Eating, Research, Weight Loss

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Fiber intake predicts weight loss and dietary adherence. fiber You gotta love fiber. Fiber is essentially free carbohydrates that do not count as calories. In fact, our bodies cannot digest them at all. Fiber is the natural that keeps your GI system running smoothly and clean from top to bottom. Fiber is also good for…
Categories: Nutrition, Research, Weight Loss
Tags: Fiber, Research, Weight Loss

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Sugar-sweetened beverages increase the risk of metabolic syndrome and obesity.   Metabolic Syndrome 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, has risen across the globe.…
Categories: Nutrition, Research, Weight Loss
Tags: Metabolic Syndrome, Research, Soda, Weight Loss

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Support can be the difference been keeping the weight loss and gaining is all back. Support Group Most of us try to lose weight in our lives. Whilst initial weight loss is achievable, maintenance of long-term weight loss or maintenance is a goal that is difficult or impossible to achieve. As a medical provider, I…
Categories: Research, Weight Loss
Tags: Research, Support Group, Weight Loss, Weight Maintenance

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

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A refreshing green fruit smoothie. Collard greens are one of the only vegetables with protein and they have a healthy dose of fiber as well. They do not stop there because they are high in vitamins A, C, and calcium.  This mixed with cashews and fruit to round out the nutritional smorgasbord. This smoothie will…
Categories: Recipe, Weight Loss
Tags: Fruit, Green, Recipe, Smoothie

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

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

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

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

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

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A healthy smoothie with the taste of pumpkin spice. This pumpkin spice matcha smoothie is the perfect warm beverage to start your day. This recipe will remind you of the Halloween dessert pumpkin pie, but it is a lot more healthy.  Skip the coffee and try this energizing, healthy drink instead! It has a filling list…
Categories: Nutrition, Recipe, Weight Loss
Tags: Pumpkin Spice, Recipe, Smoothie, Weight Loss

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

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KETOtastic! I am definitely a keto believer and it is only getting better. I am near my short term goal weight of 220 lbs. Report: Weight: 221 pounds - Lost 21 poundsBody Fat: 18.2% - lost 3%Diet: I am very successful at maintaining 20 grams of carbohydrates or less and limited alcohol. I might have…
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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Progress is the key to success. Progress is not possible without deviation.~ Frank Zappa Deviation from the past is the key to successful weight loss and is absolutely essential to lose weight and keep it off. If you continue to do what you were doing, you will fail to lose weight or quickly gain it…
Categories: Weight Loss
Tags: Motivation, Progress, Quote, Weight Loss

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Categories: Nutrition, Research, Weight Loss
Tags: Meal Size, Research, Weight Loss

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

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A hydrating and delicious smoothie with some zing. Ginger is a great antioxidant to fight inflammation.  The addition of the apple, cucumber, spinach, and flax helps adds to create a healthy, nutritious, and unique flavor you will love.  The best thing is that each serving has less than 150 calories.
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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A delicious smoothie to remind you of a childhood treat. When first introduced, smoothies were a huge success. They are a far cry from the Orange Julius drinks I had a child. They are nutritious and can be a filling part of or replacement for a meal while on the go. My all-time favorite is…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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KETO Time. I am definitely a keto believer now. Report: Weight: 226 pounds - Lost 15 poundsBody Fat: 19% - lost 2%Diet: I am fairly successful at maintaining 20 grams of carbohydrates or less and limited alcohol. Exercise: Exercising every day. I am back to walking every morning. The bottom line: 3 pounds lost this…
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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"The way I see it, if you want the rainbow, you gotta put up with the rain."~ Dolly Parton In 1974, Dolly Parton was ecstatic when Elvis Presley wanted to record a cover of her latest hit, “I Will Always Love You.” But Presley’s manager told Parton the deal could only move forward if she…
Categories: Weight Loss
Tags: Inspiration, Motivation, Quote, Weight Loss

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

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

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A simple smoothie that is high in vitamin A and C. Nothing says spring like carrots, rhubarb, and orange. It can really put that bounce in your step. The best part is that it is high in fiber, vitamins A and C, and magnesium. You have a sweet, brightly colored drink that tastes like a dessert but…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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How to avoid overeating while traveling.   Travel and Dieting: The Open Road 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…
Categories: Nutrition, Weight Loss
Tags: Dieting, Fast Food, List, Travel, Weight Loss

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

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

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

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

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A delicious and quick recipe made with sliced steak. I really love this recipe.  It has the perfect mixture of sweet and spicy.  I adapted this from a Marley Spoon to make it healthier and spicier.  Each taco has almost 15 grams of fiber and had ample protein to promote long-lasting satiety.
Categories: Nutrition, Recipe, Weight Loss
Tags: Beef, Recipe, Tacos

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

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Teas may assist in regulating bile acid, slow metabolism, and help maintain a healthy weight. Oolong Tea Bile acid has long been suspected to assist in regulating metabolism. We know that these acids are essential in the digestion of fats that we eat in our diet. We know that bile acids saponify and thus increase…
Categories: Nutrition, Research, Weight Loss
Tags: Bile Acid, Black Tea, Green Tea, Oolong, Tea, Weight Loss

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

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

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

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A simple and refreshing summer smoothie. A simple high fiber orange raspberry rhubarb smoothie with added fiber and plenty of protein.  It is full of fiber, vitamin K, and calcium but without a lot of calories. Rhubarb is the perfect summer vegetable to thicken a smoothie and add some fiber and potassium. A nice dose of pea…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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Crunch Time. Monday I made a change. I was not losing weight as I expected. I chose to try something new and transitioned to a Keto diet. After 5 days, I am in moderate Ketosis. For the last 3 days, I have had a net of 9 carbs per day. Report: Weight: 230.8 pounds -…
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Slow, slow progress. I am doing more of a 16:8 fast with Keto, but the keto has a lot of lapses. Report: Weight: 234.4 poundsBody Fat: 21%Diet: Fewer carbohydrates. No alcohol. Exercise: Continuing to walk. Need to add the bike. The bottom line: I like the Factor 75 Meals. Contact me if you want a…
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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

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

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

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A quick smoothie to rid your kitchen of those overripe bananas. This recipe is a delicious and nutritious after school snack that will have you remembering your childhood.  This creamy 5-ingredient peanut butter blueberry smoothie makes the perfect healthy breakfast or snack. It will keep you satisfied for hours.
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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Ten Habits Assist with Self-Regulation Bathroom Scale with Measuring Tape We are all looking for easy ways to assist our endeavor toward weight loss success.  Many simple habits have been shown to assist with weight loss.  Habit interventions are designed to promote a routine that consists of healthy behaviors.  This routine may also enhance self-regulation while…
Categories: Nutrition, Research, Weight Loss
Tags: Habits, List, Self-regulation, Weight Loss

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

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

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

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

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A delicious and refreshing morning smoothie. You will love this recipe. A blueberry pineapple smoothie is delicious and filling. It is not low-carbohydrate, but you will find it delicious and refreshing in the morning. The best part is that it is loaded with antioxidants.
Categories: Nutrition, Recipe, Weight Loss
Tags: Recioe, Smoothie

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

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

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

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

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Clean eating will not in itself help with weight loss. Clean eating: oatmeal cereal, apple, and smoothie Nutritious fruit and vegetables Firstly, what is clean eating?  Clean eating means consuming minimally processed foods such as unrefined, whole, unprocessed, wild, pasture-raised, hormone-free - the way nature intended.  On these diets, you try to consume very little…
Categories: Nutrition, Weight Loss
Tags: Clean Eating, Myth, Weight Loss

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A simple topping or fruity dessert. Compote or compôte is a dessert originating from medieval Europe, made of whole or pieces of fruit in sugar syrup. It is created by boiling fruit until the sugar is concentrated to congeal the mixture. This recipe is a delicious recipe that goes great on toast, french toast, or waffles.  Heck, it goes well by itself,…
Categories: Nutrition, Recipe, Weight Loss
Tags: Fruit Compote, Recipe, Weight Loss

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Breakfast will not help you lose weight.   Wait, did I just say that.  Yes, I did.  If you drift back to another article I wrote on breakfast preventing obesity, you remember that I said breakfast would not prevent obesity.  It is 100% correct.  To prevent obesity, you have…
Categories: Nutrition, Research, Weight Loss
Tags: Breakfast, Myth, 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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Just say no to being hangry. I know you have experienced it.  You start a new diet and now you are both angry from low blood sugar and hungry from the lack of food.  The problem is that this might not be what really happens.  A study from…
Categories: Research, Weight Loss
Tags: Research, Weight Loss

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

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

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 A breakfast smoothie that is the right way to start your day. This Peaches and Cream Breakfast Smoothie is made with juicy peaches, milk, and has enough fiber added to keep you full all day. It will bring back memories of this delicious summer treat.
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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

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

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

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A simple topping or fruity dessert. Compote or compôte is a dessert originating from medieval Europe, made of whole or pieces of fruit in sugar syrup. It is created by boiling fruit until the sugar is concentrated to congeal the mixture. This recipe is a delicious recipe that goes great on toast, french toast, or waffles.  Heck, it goes well by itself,…
Categories: Nutrition, Recipe, Weight Loss
Tags: Fruit Compote, Recipe, Weight Loss

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

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What is chitosan and does it help with weight loss? Supplements Capsules Chitosan is a fiber compound made from multiple saccharides or sugar molecules.  Therefore, it is actually a polymer of sugar or polysaccharide.  It is made by treating the chitin shell of crustaceans such as shrimp with an alkaline.  This process softens the shell…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Supplement, Visitor, 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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Is there a relationship between food addiction, binge eating disorder, and obesity? Obesity - Fat Belly I have often wondered if there was a relationship between being a binge eater, food addiction, and obesity.  I reviewed the textbooks and many online references, and the publications are mixed.  Some say there is a relationship and others, explicitly, say…
Categories: Nutrition, Research, Weight Loss
Tags: Obesity, Research, Weight Loss

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

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A reminder of your childhood by the fire. This recipe is easy to make and delicious addition to any breakfast or even a nice dessert.  As the temperature is getting cooler outside, this recipe is a perfect addition to your daily plan. The best part of this recipe is you cna have the flavor with…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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

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

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

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

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 A breakfast smoothie that is the right way to start your day. This Peaches and Cream Breakfast Smoothie is made with juicy peaches, milk, and has enough fiber added to keep you full all day. It will bring back memories of this delicious summer treat.
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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Coffee consumption lowers Risk of Syndrome X.   Magic Coffee Beans  A recent study published in the August 2017 issue of International Journal of Food Science Nutrition looked at the relationship between coffee consumption and metabolic syndrome​[1]​.  The study used the data from the WOBASZ II study.  This study was a cross-sectional study that looked…
Categories: Nutrition, Research, Weight Loss
Tags: Coffee, Metabolic Syndrome, Research, Weight Loss

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

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

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

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A light, refreshing, and delicious smoothie to start the day. Today for recipe Sunday and I have made a simple, summertime smoothie that is so tasty and filling it can keep you full for hours.  This is my favorite Raspberry Orange Smoothie.  This recipe is a delicious and filling breakfast smoothie.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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Week 3 is a go. I am not quite doing a fasting diet. I am doing a keto fast. Report: Weight: 240 poundsBody Fat: 21%Diet: Fewer carbohydrates. No alcohol. Exercise: Need to add the bike and walking. The bottom line: 2 pounds down is better than none. I need to do a little better.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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

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

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

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This recipe is a healthier version of a simple ice-milkshake you can make in your blender at home.  You taste buds and waistline will both love it.  
Categories: Nutrition, Recipe, Weight Loss
Tags: Dessert, Milk Shake, Recipe, Smoothie

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

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

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

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

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

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Coffee consumption lowers Risk of Syndrome X.   Magic Coffee Beans  A recent study published in the August 2017 issue of International Journal of Food Science Nutrition looked at the relationship between coffee consumption and metabolic syndrome​[1]​.  The study used the data from the WOBASZ II study.  This study was a cross-sectional study that looked…
Categories: Nutrition, Research, Weight Loss
Tags: Coffee, Metabolic Syndrome, Research, Weight Loss

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A reminder of your childhood by the fire. This recipe is easy to make and delicious addition to any breakfast or even a nice dessert.  As the temperature is getting cooler outside, this recipe is a perfect addition to your daily plan. The best part of this recipe is you cna have the flavor with…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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

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

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This is the 2000th day and blog post for this forum. Over 5 years ago, I started this blog and this is sort of a birthday. I started this move to weight loss. It’s a little crazy. The idea of writing a blog even for professional writers is challenging and a little terrifying even. That…
Categories: Weight Loss
Tags: Anniversary, Blog, Post

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

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

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This dip is a delicious and healthy recipe that does straight with bean chips, plantain chips, or vegetables. A delicious and healthy recipe that you family will love. Makes 2 cups.   Recommended book on Guacamole:
Categories: Nutrition, Recipe, Weight Loss
Tags: Guacamole, Recipe

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

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

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Focus on a path to better health and not the numbers on the scale. New Year's Resolution The New Year is near again, well, we are nearly there.  If you are like me, you have planned to diet and lose weight for weeks to months and procrastinated. You have made plans to abstain from your…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Healthy Choices, New Year's Resolution, Weight Loss

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

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

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 A breakfast smoothie that is the right way to start your day. This Peaches and Cream Breakfast Smoothie is made with juicy peaches, milk, and has enough fiber added to keep you full all day. It will bring back memories of this delicious summer treat.
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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A special wish for a Merry Christmas. Merry Christmas to all! Military Christmas This time of year is the perfect time to reflect and show appreciation to those around you. Christmas is a time of giving. I want to share my personal Christmas reflection. As a member of the military, many times in my life…
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Tags: Merry Christmas

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

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

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

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Daily self-weighing is effective in the prevention of holiday-associated weight gain. Apple, Scale, and Tape Measure Holiday weight gain is a huge problem for all Americans. Some gain as many as ten pounds or more from November to January. The average holiday weight gain is reported to be about 3-4 pounds which clearly and contributes…
Categories: Nutrition, Research, Weight Loss
Tags: Holiday, Scale, Self-weighing, Weight Gain

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You do not need to avoid your favorite foods to lose weight.   Overweight man watching television with doughnuts Weight loss is all about a reduction in calorie intake.  Banning a single food is an over-simplistic view of weight loss.  Sure if you cannot limit your consumption of ice cream, you need to avoid it.  Everyone…
Categories: Nutrition, Weight Loss
Tags: Myth, Weight Loss

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The perfect mix of tangy peach and sweet orange. My usual smoothie-making includes adding unique ingredients into a blender that may or may not go together to make a unique flavor. This is not one of those drinks. Peach and orange go very well together. You and your family will love this concoction.
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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Fiber can reduce the weight loss effect of sugar. Cold glass of soda drink Weight gain after childbirth is a huge problem for many women. The baby and breastfeeding ramp up your metabolism and you add some weight to keep the baby safe. Anything you can do to limit post-delivery weight gain and to lose…
Categories: Nutrition, Research, Weight Loss
Tags: Fiber, Obesity, Research, Sugar, Weight Gain, Weight Loss

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

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

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

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

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 A breakfast smoothie that is the right way to start your day. This Peaches and Cream Breakfast Smoothie is made with juicy peaches, milk, and has enough fiber added to keep you full all day. It will bring back memories of this delicious summer treat.
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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The facts about self weigh-ins. One of the most common questions I receive is how often should you weigh yourself. This is not a simple question and there is no right answer. I have been a physician for a long time and many health care professionals and fitness experts try to make it more simple…
Categories: Nutrition, Weight Loss
Tags: Obesity, Question, Scale, Water, Weight Loss, Weight-in

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Travel and weight loss: a bumpy road. Ok, I am on my first big trip to take a vacation.  That is actually two obstacle to continuing my health kick.  One is traveling and the other being on vacation.  I plan to attack this differently than I have in the past.  In the past, I would take…
Categories: Weight Loss
Tags: Airplane, Airport, Nutrition, Road Bump, Travel, Weight Loss Maintenance

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

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Weight loss may help reduce falls and increase balance as we age.   Elderly Couple Walking on Beach 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 providers practice medicine.  When I trained, I was taught…
Categories: Exercise, Research, Weight Loss
Tags: Balance, Exercise, Falls, Weight Loss

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

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A delicious side dish that will add a lot of flavor to any meal. A simple and delicious dish to serve with roast meats.  It is easy to make and even my teenage son loves it.  It is also very filling and full of healthy fats.
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Weight Loss

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

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Birthdays should be guilt free. Colorful cupcakes with candles spelling Happy Birthday Today is my birthday, and I am 54. I am a Sagittarius, and according to myth, I should be impulsive and fiery. I guess that is pretty much a fact. I fully intend to have my cake and I will eat it, too!!…
Categories: Weight Loss
Tags: Happy Birthday

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

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Airport Food: The options are slim and unhealthy. I am in the airport in Dallas and I have to say it is a nice airport.  With a 2 hour layover, I have plenty of time to walk steps in the airport.  The open area and walkways between terminals will allowed me to get in about…
Categories: Nutrition, Weight Loss
Tags: Airplane, Airport, Food, Nutrition, Travel, Weight Loss

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

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

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This dip is a delicious and healthy recipe that does straight with bean chips, plantain chips, or vegetables. A delicious and healthy recipe that you family will love. Makes 2 cups.   Recommended book on Guacamole:
Categories: Nutrition, Recipe, Weight Loss
Tags: Guacamole, Recipe

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

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

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Fat man with a Beer Belly November of 2021:  I have started diets so many times in my life.  This time, I lost over 50 pounds, and then I fell off the wagon per se.   I could have just given up like so many times before, but this time I have decided it will…
Categories: Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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

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

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

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An orange tropical flavor that will satisfy your sweet tooth and keep you full. Orange Tropical Smoothie This is a delicious and nutritious smoothie that is full of fiber and protein. It has nearly 10 grams of fiber per serving.
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie

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

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Wheatgrass is not a worthy addition to your diet! Many health nuts add a shot of this sprouted grain to their diet daily with little to no idea of what it actually is. Wheatgrass is a nutrient-rich type of young grass in the wheat family.  It is created by soaking or mechanically grinding it into…
Categories: Nutrition, Weight Loss
Tags: Editorial, Weight Loss, Wheatgrass

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

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

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

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What is fasting and is it a safe option for weight loss? I am preparing to try fasting.  Before I start, as preparation, I have been reading as much as I can find to determine if fasting is safe and what the best type of fasting is for me.…
Categories: Nutrition, Progress Report, Weight Loss
Tags: Editorial, Fasting, 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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Ten Foods That Will Make It Hard To Lose Weight.   Everyone has tried to find food that will help with weight loss.  The list below are commonly used foods that are sold as healthy but are terrible for your waistline, and you would be better off eating something…
Categories: Nutrition, Weight Loss
Tags: Food List, List. Diet Food, Nutrition, Weight Loss

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Reducing you cell phone usage may improve your life and leap you lose weight. Cell Phone Americans and the world are becoming more and more sedentary. We are supersizing our waistlines and unfortunately there does not appears to a cure in sight. It is hard to believe that fix to part of what is causing…
Categories: Exercise, Nutrition, Weight Loss
Tags: Cell Phone, Diet, Exercise, Obesity, Weight Loss

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

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

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

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Recent weight loss research found that long-term weight loss is difficult.   Obesity I found an article just after the holidays that was very depressing for me.  While searching for research to back up another post, I found an article on CBC - Canada entitled "Obesity Research Confirms Long-term Weight Loss Almost Impossible"​[1]​ that touted…
Categories: Exercise, Nutrition, Weight Loss
Tags: Long-term, Research, Success, Weight Loss, Weight Maintenance

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A delicious and filling smoothie that can replace your dessert. This recipe will remind you of a Creamsicle, and the protein and fiber will keep you full all morning long.  I like this recipe as a smoothie or a quick dessert in a blender.
Categories: Recipe, Weight Loss
Tags: Recipe, Smoothie, Weight Loss

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

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

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

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You do not need to avoid your favorite foods to lose weight.   Overweight man watching television with doughnuts Weight loss is all about a reduction in calorie intake.  Banning a single food is an over-simplistic view of weight loss.  Sure if you cannot limit your consumption of ice cream, you need to avoid it.  Everyone…
Categories: Nutrition, Weight Loss
Tags: Myth, Weight Loss

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Email based support may be superior for weight loss.   Support Group Weight loss is tough and difficult under even the best circumstances.  Almost every dieter is looking for that one thing to help them maximize their weight loss.  Dieters spend billions every year looking for one thing to help them lose and maintain their weight…
Categories: Research, Weight Loss
Tags: Research, Support, Weight Loss

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

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A healthy and delicious version of this popular Tex-Mex dish. Chicken fajitas are one of my family’s favorite recipes. I personally love to make it because it can be made in so many ways and it is easily to make. You can make them in a frying pan, grill them, or even back them on…
Categories: Recipe, Weight Loss
Tags: Chicken, Recipe, Tex Mex

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

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Soda taxes reduce sales in Philadelphia by sending buyers to neighboring areas.   In prior posts, I have been quite skeptical of sin taxes such as sugar or soda taxes.  I personally think that they will hurt those who can barely afford them and drive people to buy them elsewhere.  I wrote about it in…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Soda, Weight Loss

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

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

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

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

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This is a mild recipe to make a family favorite. My family loves this recipe and I am sure yours will too. It is a great winter soup that will help warm you up. It is easy to make and freezes well for later meals. If you want to expand it, consider adding a whole…
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Chili, Recipe

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Walking is a lower impact exercise and better tolerated as we age. Walking Why did I choose walking as a form of exercise?  This is an easy answer for me.  It is an exercise that I can continue as I age.   Walking Walking can be a simpler form of exercise for the beginner, overweight, sedentary,…
Categories: Exercise, Weight Loss
Tags: Exercise, Walking

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What is the link between sugary beverage consumption and increased all-cause mortality Pineapple juice We have long suspected that there is a link between sugar-sweetened beverages consumption and multiple illnesses and even premature death.  Sugar consumption has long believed to be a risk for metabolic syndrome, obesity, heart disease, diabetes type II, stroke, cancer, and…
Categories: Nutrition, Research, Weight Loss
Tags: Editorial, Mortality, Weight Loss

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Group support of a structured diet is a winning strategy.   Diet and Nutrition Confusion Obesity is at epidemic levels in the United States and becoming an increasing problem worldwide.  You can easily see the problem with a short trip to your local shopping center or grocery store.  Five to ten years ago, you only…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Weight Loss

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

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Eating Patterns May Help Men Maintain a Healthy Weight A Family Preparing a Meal We are all looking for a silver bullet to help us lose weight and sustain the loss afterward.  To be bluntly honest, we have not found such a piece of information, and I personally doubt it exists at all.  The problem…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Weight Loss

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

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A healthy and filling side dish that goes with just about any main dish. Roasting in the oven brings out the natural sweetness of the vegetables.  Combine vegetables to meet your dietary requirements whatever they may be low-carb, high-fiber, or low-calorie.  The combinations are almost limitless.  If there are other vegetables that you enjoy, feel free…
Categories: Nutrition, Recipe, Weight Loss
Tags: Food, Recipe, Vegetable

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

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Diet rich in food may promote satiety and weight loss. Raw steak Nearly on a daily basis people ask me if eating beef is healthy. Beef in moderation can be a healthy addition to any diet and it is a great source of iron, vitamins, and protein. Sure it is a source of saturated fat,…
Categories: Nutrition, Research, Weight Loss
Tags: Beef, Hunger, Research, Satiety, Weight Loss

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

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

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

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Recent weight loss research found that long-term weight loss is difficult.   Obesity I found an article just after the holidays that was very depressing for me.  While searching for research to back up another post, I found an article on CBC - Canada entitled "Obesity Research Confirms Long-term Weight Loss Almost Impossible"​[1]​ that touted…
Categories: Exercise, Nutrition, Weight Loss
Tags: Long-term, Research, Success, Weight Loss, Weight Maintenance

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A delicious and filling smoothie recipe. Cinnamon Bun Smoothie
Categories: Recipe, Weight Loss
Tags: Cinnamon, Recipe, Smoothie, Weight Loss

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

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Sleeping more on weekends will not recover the sleep debt impact on your metabolism. In today's on-the-go culture, we spend a lot of our lives in a state so sleep deprivation.   We struggle to find enough time in the day to accomplish family, me, and work time so often we skip multiple hours of…
Categories: Research, Weight Loss
Tags: Obesity, Sleep, Sleep Deprivation, Weight Loss

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Email based support may be superior for weight loss.   Weight loss is tough and difficult under even the best circumstances.  Almost every dieter is looking for that one thing to help them maximize their weight loss.  Dieters spend billions every year looking for one thing to help them lose…
Categories: Research, Weight Loss
Tags: Research, Support, Weight Loss

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

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Group support of a structured diet is a winning strategy.   Obesity is at epidemic levels in the United States and becoming an increasing problem worldwide.  You can easily see the problem with a short trip to you local shopping center or grocery store.  Five to ten…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Weight Loss

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

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An easy low calorie, high-fiber casserole.   This high-fiber casserole is one your family will love. Freekeh is a young green wheat that is often roasted and cracked. This traditional food of the Middle East has a pleasant nutty flavor and cooks in just 25 minutes. A high-fiber whole grain, freekeh is perfect for savory…
Categories: Recipe, Weight Loss
Tags: Chicken, Chile, Fiber, Food, Recipe

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

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Editorial: Artificial sweeteners are not all bad! I am a physician and I have read a lot of articles that vilify artificial sweeteners.  There are plenty of rat studies that suggest that they may be harmful to rodents.  Very few studies have shown any significant form in humans are the recommended dosage.  In fact, I would do a…
Categories: Nutrition, Weight Loss
Tags: Artificial sweeteners, Diabetes Type 2, Editorial, Obesity, Weight Loss

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

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

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

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

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A delicious side dish that your family will love. This dish is a delicious adaptation of Homes Chef's Zucchini and Sun-Dried Tomato Au Gratin.  I did not care for the sundried tomatoes, so I adapted the recipe.  I am certain you will enjoy it.  
Categories: Recipe
Tags: Recipe

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

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Sleep medications are not without risk and will not help you with weight! As a family physician, sleep medications are one of the common requests that I received from patients.  Sleep medications are one of the most common advertised medications that you will see online.  Sleep medications rank right behind impotence behavioral health, impotence, and dermatologic…
Categories: Weight Loss
Tags: Editorial, Sleep Medications, Weight Loss

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

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

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

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

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

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Making some progress. I am a month from having to weight in and COVID is keeping me from my normal routine, but I am making progress. I have long haul syndrome but I will lick this. Report: Weight: 230 poundsBody Fat: 20%Diet: Fewer carbohydrates but still too many simple sugars. minimal alcohol. Exercise: Need to…
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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

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

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

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An American classic made just a bit healthier. This a healthier version of a recipe I once tried from Blue Apron.  I loved it so much that I slimmed it down.  Cheeseburgers are delicious but there are nto exactly low calorie.  
Categories: Recipe, Weight Loss
Tags: Cheeseburger, Recipe, Weight Loss

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

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Large progress. I am making weight progress. Report: Weight: 234 poundsBody Fat: 21%Diet: Fewer carbohydrates but still too many simple sugars. minimal alcohol. Exercise: Need to add the bike and walking. The bottom line: I am very happy with 4 pounds lost.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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

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

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

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A delicious and spicy dish with the zing of ginger and sweetness of teriyaki. This a delicious recipe that adds the slight kick of jalapeño peppers, the zing of ginger, and the sweetness of teriyaki.  I am certain you will like it.    
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Salmon, Weight Loss

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

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A new start. 2 pounds is good weigh loss progress. Report: Weight: 238 poundsBody Fat: 22%Diet: Fewer carbohydrates but still too many simple sugars. Minimal alcohol. Exercise: Need to add the bike and walking. The bottom line: 2 pounds down is better than none.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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

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

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

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Recent weight loss research found that long-term weight loss is difficult.   Obesity I found an article just after the holidays that was very depressing for me.  While searching for research to back up another post, I found an article on CBC - Canada entitled "Obesity Research Confirms Long-term Weight Loss Almost Impossible"​[1]​ that touted…
Categories: Exercise, Nutrition, Weight Loss
Tags: Long-term, Research, Success, Weight Loss, Weight Maintenance

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A delicious and spicy dish with the zing of ginger and sweetness of teriyaki. This a delicious recipe that adds the slight kick of jalapeño peppers and the sweetness of teriyaki.  I am certain you will like it.  The change from Salmon to Chicken will make a dish your whole family will love.   [cooked-recipe…
Categories: Recipe, Weight Loss
Tags: Chicken, Poultry, Recipe

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 You can enjoy your favorite foods by lightening the ingredients.   Making healthy choices is the first step to eating right and losing weight.  Cooking in a healthier way is another huge part of meeting this goal because if you cook the Paula Dean way with a pound…
Categories: Nutrition, Weight Loss
Tags: List, Recipes, 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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Multiple studies indicate impulsivity is linked to obesity.   The notion may surprise you in the slightest, but multiple sets of research support the theory that people with impulsive personalities may be more likely to struggle with addiction whether to drugs, alcohol, or even food, but are they also more likely to…
Categories: Research, Weight Loss
Tags: Obesity, Research, Weight Loss

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

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

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

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

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Vegetarian is not necessarily healthier and may not lead to weight loss.   Not all vegetarians are skinny or healthy. It is important to understand that vegan or vegetarian diets are not all the same.  Vegetarians often eliminate meat for religious or health reasons.  Many will continue to eat processed…
Categories: Nutrition, Research, Weight Loss
Tags: Myth, Nutrition Vegetarian, Research, 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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Inactivity linked to a decreased motivation in obese mice Elderly Couple Walking on Beach So much research has been completed to find the magic bullet for the cause of obesity and this study is no different.  I found the study after reading an article on Science Daily entitled "Inactivity in obese mice linked to a…
Categories: Exercise, Research, Weight Loss
Tags: Motivation, Research, Weight Loss

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

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

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

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A healthy burrito bowl your family will love for dinner. I absolutely love Chipotle's burrito bowls so I trying to find a healthier option.  Although not a copy of the original, I am certain you will like this one.  My family loves this as a healthier option. It is not only healthy, but it is…
Categories: Recipe, Weight Loss
Tags: Burrito Bowl, 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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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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Shorter workouts multiple times per day are beneficial.   Walking We all know that weight loss is a simple concept that is hard to implement and maintain.  For you to lose weight you need to eat less or exercise more and optimally, you should do both.  The research supporting the benefits of regular exercise and eating…
Categories: Exercise, Weight Loss
Tags: Exercise, Research, Shorter Workouts, Weight Loss

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

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

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

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Carbohydrates are no more fattening than any other calorie source.   If you read any of the low-carb books, you will get the idea that carbohydrates are evil and you should avoid them at all costs.  There could be nothing further from the truth because your body needs…
Categories: Nutrition, Research, Weight Loss
Tags: Carbohydrates, Myth, Nutrition, Obesity, Research, 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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Obesity is a disease and not a choice.   Fatphobia is the rampant in social media, the United States, and most of the World.  Most people believe that obesity is a personal weakness and choice.  Many fail to see the facts before them.  Obesity is a disease and we should not judge people that suffer…
Categories: Weight Loss
Tags: Disease, Editorial, Obesity, Weight Loss

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

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

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

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

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

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

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

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

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

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

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A healthy burrito bowl your family will love for dinner. I absolutely love Chipotle's burrito bowls so I trying to find a healthier option.  Although not a copy of the original, I am certain you will like this one.  My family loves this as a healthier option. It is not only healthy, but it is…
Categories: Recipe, Weight Loss
Tags: Burrito Bowl, Recipe

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

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Salt may not be as big of a risk to your health as you think. Salt Well As a physician, I get the question asked all the time. The fact is that there is not a clear answer. Even my father used to tell me salt was bad for me. He was not trying to…
Categories: Nutrition, Weight Loss
Tags: Hypertension, Question, Salt, Sodium, Visitor Question, Weight Loss

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

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

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Recent weight loss research found that long-term weight loss is difficult.   Obesity I found an article just after the holidays that was very depressing for me.  While searching for research to back up another post, I found an article on CBC - Canada entitled "Obesity Research Confirms Long-term Weight Loss Almost Impossible"​[1]​ that touted…
Categories: Exercise, Nutrition, Weight Loss
Tags: Long-term, Research, Success, Weight Loss, Weight Maintenance

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

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

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One small step for weight loss. I started last week and I have made progerss. Report: Weight: 234 poundsBody Fat: 19%Diet: Fewer carbohydrates but still too many simple sugars. No alcohol. Exercise: Need to add the bike and walking. The bottom line: Small progress is still progress.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Healthy lifestyle leads to a significant reduction in type 2 diabetes. Diabetes Nearly everyone is looking for a way to live more healthily.  Now as you start a new year, maybe it is time to make a new move to a healthier lifestyle. The real question as you make this move is what is more…
Categories: Nutrition, Research, Weight Loss
Tags: Diabetes Type II, Metabolic Syndrome, Obesity, 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. There are approximately 320 million people in the United States1.  68% of us are overweight or obese.  At any given time, about 50% of overweight people are trying to lose weight, and…
Categories: Weight Loss
Tags: Motivation Tip, Weight Loss

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Raspberries and other red berries may assist with weight loss. raspberries Berries like raspberries have many health benefits and they are a delicious part of any diet. In recent years, many supplement companies have marketed raspberry ketones as a cure for weight loss, but why eat a pill or capsule when the fruit may do…
Categories: Nutrition, Research, Weight Loss
Tags: Nutrition, Raspberries, Research, Weight Loss

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

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Apple cinnamon can be a delicious and filling start to your day. This is a great recipe for weight loss and a much tastier version of Apple Cinnamon Oatmeal. It is filling and full of fiber. Since it is made with Fairlife skim…
Categories: Nutrition, Recipe, Weight Loss
Tags: Apple Cinnamon Oatmeal, Oatmeal, Recipe, Weight Loss

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

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Stress and overeating do not mix well. Stress and overeating are like gas and fire. They do not mix well or maybe they mix too well. I have gained too much weight and I feel terrible. I did this before and I can do it again. Report: Weight: 238 poundsBody Fat: 19%Diet: Too many carbohydrates…
Categories: Exercise, Progress Report, Weight Loss

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Homeopathic medicine or natural supplements can help with your weight but you have to be careful and choose wisely. Homeopathy. Herbal extracts in small bottles. Obesity is a huge problem around the globe and it is clear that commercial medicines and surgeries are not a solution for all of those who are suffering at the…
Categories: Exercise, Nutrition, Weight Loss
Tags: Homeopathy, Question, Supplements

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

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

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America's birthday is not a reason to gain weight. United States Flag Fireworks and freedom are a combination that marks every 4th of July in America. That’s what we do on the Fourth of July to celebrate the country’s birthday. It is filled with lots of burgers and hotdogs. The calories are a minefield that…
Categories: Nutrition, Weight Loss
Tags: Independence Day, List, Weight Loss

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

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Get more sleep and lose more weight! Reported poor sleep duration linked to less successful weight loss attempt. Sleeping Child Sleep as long been linked to obesity. Sleep apnea, central obesity, and insulin resistance is obviously associated with one another. An association between sleep and obesity has been suggested in several studies, but many previous…
Categories: Research, Weight Loss
Tags: Research, Sleep, Weight Loss

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An intermittent energy restriction is a feasible option for weight loss. Woman lifting obesity 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 of the 21st century.…
Categories: Nutrition, Research, Weight Loss
Tags: Intermittent, Research, Weight Loss

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

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Vegetarianism may not be the answer for men  Figure 1: Woman with vegetables 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 the cure for all…
Categories: Nutrition, Research, Weight Loss
Tags: Depression, Research, Vegetarian

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

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Steel Cut Oatmeal: the perfect food and a superfood all rolled up in one. Oatmeal in the slow cooker. Oatmeal is a "superfood."  Although superfood is a made-up marketing term and can be misleading, it is absolutely the proper term for oatmeal.  Oatmeal is very filling when eaten, high in fiber (with both soluble and insoluble),…
Categories: Recipe, Weight Loss
Tags: Breakfast, Fiber, Oatmeal, Recipe, Satiety

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

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Is there an optimal diet for weight management and metabolic health? Big family dinner People can lose body weight and improve health status on a nearly every diet your want to try. This general statement is true, but I would limit with the word “nearly” because going on an ice cream diet would probably not…
Categories: Weight Loss
Tags: Answer, Perfect Diet, Question, Weight Loss

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

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

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

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Phone SMS messaging of encouragement and tips can assist in maintain weight loss. Cell Phone We are all looking for a way to help us keep the weight loss. Weight loss is possible for most but nearly all fail to keep it off or maintain the loss they have achieved. The problem is that the…
Categories: Weight Loss
Tags: Cell Phone, Maintenance, Message, Research, Sms, Weight Loss

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

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

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

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

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

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

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Can exercise lead to meaningful weight loss? Exercise with Kettlebells The key to successful weight loss is creating an energy deficit. A negative energy balance or deficit will cause you to burn fat for energy in order to main the steady state and avoid the chaos of inefficiency that would ultimately result in death if…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Exercise, Weight Loss

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An American classic made just a bit healthier. This a healthier version of a recipe I once tried from Blue Apron.  I loved it so much that I slimmed it down.  Cheeseburgers are delicious but there are not exactly low-calorie.  This recipe is a repost from March 19, 2017.
Categories: Nutrition, Recipe, Weight Loss
Tags: Cheeseburger, Recipe

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These lucky seven snacks may help with weight loss and promote satiety. Weight loss fail! I can't count the number of times someone has told me how bad snacking is for dieting. The fact is that snacking can prevent you from gorging yourself on comfort foods and not all snack food are bad for you.…
Categories: Nutrition, Research, Weight Loss
Tags: List, Satiety, Snacks, Weight Loss

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Focus on a path to better health and not the numbers on the scale. New Year's Resolution The New Year is near again, well, we are nearly there.  If you are like me, you have planned to diet and lose weight for weeks to months and procrastinated. You have made plans to abstain from your…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Healthy Choices, New Year's Resolution, Weight Loss

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Is sugar-free sucralose good For your health? Sucralose Sucralose is a no-calorie sweetener that contributes sweetness to foods and beverages without adding calories or carbohydrates. It is actually not entirely sugar-free. It is made from a process that begins with regular table sugar (sucrose); however, sucralose is really not a sugar. Your body cannot burn…
Categories: Nutrition, Weight Loss
Tags: Healthy, Question, Safe, Sucralose, Weight Loss

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Tight Clothing Can Motivate Weight Loss.   Motivation Tip 36 - Your Old Clothes Can Help With 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 a short that might…
Categories: Weight Loss
Tags: Clothes, Motivation Tip, Weight Loss

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

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Counting calories is the key to successful weight loss. Fruits and vegetables with calories labels I am sure that you are often frustrated by your failed attempts to lose weight. You have tried just about all the weight loss techniques. Like many of you, I don't really discuss my diet or calorie counting amongst my…
Categories: Exercise, Nutrition, Weight Loss
Tags: Editorial, Exercise, Nutrition, 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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It is not eating at night but rather eating near your bedtime that causes weight gain.   Businessperson sleeping in office 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 improve health and body…
Categories: Nutrition, Research, Weight Loss
Tags: Myth, Nighttime Meals, Nutrition, Weight Loss

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

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

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

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

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Memorial Day This year, Memorial Day is Monday, May 31, 2021. This day is very sacred and we should all take the time to remember those that have given their lives as a sacrifice for this country. Even this old Veteran learns a little about service and how to better honor those who came before…
Categories: Weight Loss
Tags: Holiday, Memorial Day

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

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

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Green coffee extract may help weight loss but is it worth the risk? Green Coffee Green coffee beans are the seeds of the Coffee fruit.  They merely coffee beans that haven’t been roasted.  When we roast coffee beans to produce drinking coffee, the process reduces the chemical chlorogenic acid level in the coffee beans. Chlorogenic acid…
Categories: Nutrition, Research, Weight Loss
Tags: Green Coffee, Research, Supplements, 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: Hunger, Plate Color, Research, Satiety, Weight Loss

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

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

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

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

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

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Dietary viscous fiber increases weight loss independently of calorie consumption. fiber Fiber intake has been tied to multiple health benefits. Fiber is basically a non-digestible carbohydrate and is made from repeating sugars that form a chain or sheet. The bonds that bind the sugars together are not breakable by humans without some assistance. Some types…
Categories: Nutrition, Research, Weight Loss
Tags: Fiber, Research. Soluble Fiber, Weight Loss

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

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

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

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

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

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

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

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

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Obesity is a risk for COVID-related deaths even under 65. COVID Ben A lot of folks have assumed that youth provides protection from COVID. This is true to a point, but it is limited by some other risk factors. One such risk is obesity and another is diabetes or insulin resistance, so, even if you…
Categories: Research, Weight Loss
Tags: COVID, Obesity, Research, Weight Loss

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

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

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Myth: If You Eat or Exercise Consistently, You Will Never Gain Weight A common myth is that people who exercise should not gain weight.  The common belief is that fat people are lazy and if they exercise it would fix their obesity.  The fact is that weight gain is mostly an input and not an…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Myth, 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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Weight loss and energy supplements found to contain nine prohibited stimulants. <blockquote> Weight loss and sports supplements containing the compound deterenol have been associated with serious adverse events including cardiac arrest. Supplements Supplements containing stimulants are linked to ER visits for hundreds of thousands and hundreds of deaths annually. In the past, supplements have been…
Categories: Nutrition, Research, Weight Loss
Tags: Performance Enhancer, Research, Stimulant, Supplement, Weight Loss

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

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

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

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

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

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Support can be the difference been keeping the weight loss and gaining is all back. Support Group Most of us try to lose weight in our lives. Whilst initial weight loss is achievable, maintenance of long-term weight loss or maintenance is a goal that is difficult or impossible to achieve. As a medical provider, I…
Categories: Research, Weight Loss
Tags: Research, Support Group, Weight Loss, Weight Maintenance

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

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Stress and Cortisol: a struggle with Obesity This is the first of a four-part article on stress and cortisol.  If you understand stress and cortisol, you will understand one reason why Americans are getting fatter and fatter.  Sure we overeat, but stress and cortisol are arguably the main reasons why. What is Stress? Stress is…
Categories: Research, Weight Loss
Tags: Cortisol, Stress, Weight, Weight Gain, 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: Research, Weight Loss
Tags: Fatty Acid, Leptin, Omega-3, Weight Loss

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   We spend a lot of time and effort on losing weight.  American's spend billions on supplements, health clubs, and weight loss books.  There is no quick fix so make a pledge today to change.  The key to last weight loss is making a change that sticks.…
Categories: Weight Loss
Tags: Inspirational Quote, Weight Loss

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Can I eat at McDonald's and still maintain a healthy lifestyle?   McWeight Fat food is the biggest minefield for dieters.   You are on the road and want something fast and your family chooses McDonald's.  Although it is not the best choice, you can still control your portion size and eat somewhat healthy.   Breakfast:…
Categories: Nutrition, Weight Loss
Tags: Diet, Eating Healthy, McDonald, Weight Loss

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How to create and maintain motivation! 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 one reason for weight…
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Motivation, Weight Loss

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Fiber intake predicts weight loss and dietary adherence. fiber You gotta love fiber. Fiber is essentially free carbohydrates that do not count as calories. In fact, our bodies cannot digest them at all. Fiber is the natural that keeps your GI system running smoothly and clean from top to bottom. Fiber is also good for…
Categories: Nutrition, Research, Weight Loss
Tags: Fiber, Research, Weight Loss

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Coffee can jump start your weight loss plan. Coffee is a nectar of the gods.  It is miraculous what it does to me each morning.  It truly wakes me from my zombielike state each morning.  It starts every day for many around the world.   I can speak for my administrative assistant and she thanks our maker…
Categories: Nutrition, Research, Weight Loss
Tags: Coffee, Research, Satiety, Weight Loss

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

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A smaller plate can lead to a smaller waist. I know it sounds ridiculous.  I have heard for years that using a smaller bowl or plate will help you eat less.  Today, when we eat out, our portion are huge and they seem to get larger every year.  We truly are not only supervising our…
Categories: Nutrition, Research, Weight Loss
Tags: Research, Smaller Plate, Weight Loss

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

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Overeating is one reason we are overweight. It does not matter if you are trying to maintain weight loss or if you are just starting to lose weight, the reasons for less-than-successful weight loss are the same.  You have decided to make a change and are careful to know portion sizes and eat healthy choices, but…
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Loss, Overeat, Reasons, Weight

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Fiber will fill you up and keep you full longer. I posted an article on the benefits of fiber.  This is going to be a multiple part series on high fiber foods you need to add to your diet on a regular basis.  I have found that if I get 30-50 grams of fiber in…
Categories: Nutrition, Weight Loss
Tags: Fiber, High Fiber Foods, Nutrition

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So how exactly does intermittent fasting help lose weight? Fasting Scale I have been trying unsuccessfully to lose weight. I am not sure how to make this work and I think the problem I am having is that I am not sticking to the diet and I am drinking too much alcohol. I have been…
Categories: Nutrition, Weight Loss
Tags: Editorial, Intermittent Fasting, Weight Loss

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Cell phones can assist with weight loss and maintenance Cell Phone 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…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Cell Phone, Research, Weight Loss

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

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Intermittent fasting for weight loss is safe and effective. Fasting 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 capture attention as a possible…
Categories: Nutrition, Research, Weight Loss
Tags: Diabetes, Fasting, Obesity, Weight Loss

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

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Obesity and weight gain are the bain of fitness. “If you keep on eating unhealthy food than no matter how many weight loss tips you follow, you are likely to retain weight and become obese. If only you start eating healthy food, you will be pleasantly surprised how easy it is to lose weight.”  ― Subodh…
Categories: Weight Loss
Tags: Inpirational, Obesity, Quote, Weight Gain

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Comfort foods can add to your midsection. The best comfort food will always be greens, cornbread, and fried chicken. -  Maya Angleou Comfort foods are foods we use to soothe our anxiety and depression.  They make us calm and increase endorphins.  For me, my comfort food is pizza or pepperoni rolls  Heck, I will take…
Categories: Research, Weight Loss
Tags: Comfort, Food, Thought

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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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Eating healthy while eating out is not easy. Fast Food Restaurant I personally would prefer to not eat healthy when I eat out.  I would prefer to just eat what I want, but recently, I visited a restaurant that is a less common chain restaurant near Jacksonville, FL.  I reviewed the calorie content online as…
Categories: Nutrition, Weight Loss
Tags: Dining, Eating, Out, Weight Loss

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Should I pass on the salt or add salt to my food?   Salt Well 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 charged chlorine atoms and…
Categories: Nutrition, Research, Weight Loss
Tags: Hypertension, Research, Salt, Visitor Question

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

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Portion control leads to higher level of weight loss success.   Portion Control 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 intend to try to…
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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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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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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Will Alli help with weight loss? Orlistat is a pharmaceutical drug, sold over-the-counter under the name Alli, and under prescription as Xenical.  It has been on the market since 1999.  In 2007, it was released for over-the-counter sales under the name Alli.  The difference between the two pills, Alli and Xenical, is dosage.  Alli is…
Categories: Research, Weight Loss
Tags: Supplement, 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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Ice Cream: The Frozen Nectar of Satan Ice cream is a fantastic thing unless of course, you are lactose intolerant then it is worse than the frozen nectar of stain.  You can get the yogurt version or lactose-free but they are not the same.  Ice cream is sweet can creamy cold goodness that our parents reward…
Categories: Weight Loss
Tags: Dessert, Ice Cream, Road Bump, Weight Loss

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Cardiovascular fitness reduces all-cause mortality. Exercise 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 with mortality.   We have all…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Fitness, Mortality, Research

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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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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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Stagnation The past two weeks have been full of the stagnation. Report: Weight: 224 poundsBody Fat: 19%Diet: Improved but too many sweets. Exercise: Daily on the bike. Need to go to two-a-days. The bottom line: Need improvement!
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Note, Weight Loss

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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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Obesity and weight gain are the bain of fitness. “If you keep on eating unhealthy food than no matter how many weight loss tips you follow, you are likely to retain weight and become obese. If only you start eating healthy food, you will be pleasantly surprised how easy it is to lose weight.”  ― Subodh…
Categories: Weight Loss
Tags: Inpirational, Obesity, Quote, Weight Gain

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Paternal exercise appears to improve glucose metabolism in offspring.   Father with two toddlers 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 diet in promoting weight…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Exercise, Metabolic, Research

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A few days ago, I drank a regular soda for the first time in nearly 35 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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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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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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Four week splurge come to an end. I made weight a month a go. I am back in the saddle - I hope. Report: Weight: 223 poundsBody Fat: 17%Diet: Better at avoiding sweets. No alcohol. Exercise: Once a day on my bike. The bottom line: Hopefully this continues.
Categories: Exercise, 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.   Elderly Couple Walking on Beach 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 providers practice medicine.  When I trained, I was taught…
Categories: Exercise, Research, Weight Loss
Tags: Balance, Exercise, Falls, Weight Loss

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Motivation is one key for weight loss success. The Way Get Started Is To Quit Talking And Begin Doing. ~ Walt Disney I have found it difficult to stay motivated and have to admit that I often fail to meet my target.  More times than not, I get backed into a corner and have no choice but to lose…
Categories: Weight Loss
Tags: Motivation, Weight Loss

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Exercise won't make you thin but it helps. Exercise assists diet in losing weight.   Exercise The United States and the rest of the world continue to struggle with a significant public health problem that is nearly entirely associated with obesity and inactivity.  This epidemic has far-ranging consequences that could cripple the world economy by…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Exercise, Research, Weight Loss

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Emotional eating can be the end of your diet success.   Emotional eating 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 do not help me…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Editorial, Emotional Eating, Mindful Eating

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A simple chicken dish that is easy to make. This is an easy main course to put together.  Enjoy this chicken in a high-fiber wrap with a side of veggies and you have a quick and simple meal. You family will love this dish and ask for it regularly.
Categories: Nutrition, Recipe, Weight Loss
Tags: Chicken, Recipe, Weight Loss

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Overeating is one reason we are overweight. It does not matter if you are trying to maintain weight loss or if you are just starting to lose weight, the reasons for less-than-successful weight loss are the same.  You have decided to make a change and are careful to know portion sizes and eat healthy choices, but…
Categories: Exercise, Nutrition, Weight Loss
Tags: List, Loss, Overeat, Reasons, Weight

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I got get back to making progress. I made weight 3 weeks a go. Too much alcohol and candy. Report: Weight: 227 poundsBody Fat: 18%Diet: Better at avoiding sweets. Exercise: Once a day on my bike. The bottom line: We start again, again.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Teas may assist in regulating bile acid, slow metabolism, and help maintain a healthy weight. Oolong Tea Bile acid has long been suspected at assist in regulating metabolism. We know that these acids are essential in the digestion of fats that we eat in our diet. We know that bile acids saponify and thus increase…
Categories: Nutrition, Research, Weight Loss
Tags: Bile Acid, Black Tea, Green Tea, Oolong, Tea, Weight Loss

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

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

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A break from the grind of dieting may be exactly what you need. Taking a break Are you having trouble losing weight? You can now join my frustration. Over the past 4-6 weeks, I have struggled to lose weight, and I am not sure there is a quick fix. The answer for both of us…
Categories: Weight Loss
Tags: Break, Diet, Editorial, Time-off

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Spicy Red Pepper Hummus : A healthier option than nachos 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.  This is a spicy hummus that will make you…
Categories: Nutrition, Recipe, Weight Loss
Tags: Recipe, Weight Loss

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

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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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More weight loss is better in patients with knee arthritis.   Osteoarthritis or 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, then more is better.…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Weight Loss

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Type 2 Diabetes can be slowed or prevented. “No disease that can be treated by diet should be treated with any other means.” ― Maimonides Diabetes Diabetes type II or adult-onset diabetes is a genetic disease that is diet and nutrition-related.  If your parents have it, you likely have the gene that will give you this disease.…
Categories: Nutrition, Weight Loss
Tags: Diabetes, Diet, Food, Nutrition, Thought

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Cell phones can assist with weight loss and maintenance Cell Phone 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…
Categories: Exercise, Nutrition, Research, Weight Loss
Tags: Cell Phone, Research, Weight Loss

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Comfort foods can add to your midsection. The best comfort food will always be greens, cornbread, and fried chicken. -  Maya Angleou Comfort foods are foods we use to soothe our anxiety and depression.  They make us calm and increase endorphins.  For me, my comfort food is pizza or pepperoni rolls  Heck, I will take…
Categories: Research, Weight Loss
Tags: Comfort, Food, Quotes, Thought

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

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Two weeks post-weight-in I made weight a couple of weeks ago. Small indulgence and I back to losing weight. Report: Weight: 225 poundsBody Fat: 19%Diet: Better at avoiding sweets. Exercise: Twice a day on my bike. The bottom line: a little slip up.
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Teas may assist in regulating bile acid, slow metabolism, and help maintain a healthy weight. Oolong Tea Bile acid has long been suspected to assist in regulating metabolism. We know that these acids are essential in the digestion of fats that we eat in our diet. We know that bile acids saponify and thus increase…
Categories: Nutrition, Research, Weight Loss
Tags: Bile Acid, Black Tea, Green Tea, Oolong, Tea, Weight Loss

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Once day closer is just that - closer. I am not sure I know who said it, but I found it online.  Today I needed come inspiration.  I reassess my goals and I would like to get to 199 pounds and 18 percent body fat.  I am currently at 208 and 22.5 percent.  The body post…
Categories: Weight Loss
Tags: Inspiration, Motivation, Weight Loss

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Walking for two periods of exercise per day is better than one even if the total length is the same. Walking I have heard for years that a slim abdomen is made in the kitchen and not the gym. We know that exercise helps, but the fact is that exercise is not essential, takes longer,…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Walking, Weight Loss

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

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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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Seventeen tips to help start your weight loss right. Whenever you strive to change, making the decision is the first step.  Pat yourself on the back for making that decision.  You have already accomplished the first hurdle.  You now need to be confident in your decision and have a positive attitude.  As your blood sugar…
Categories: Nutrition, Weight Loss
Tags: List, Motivation, Strategies, Weight Loss

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One week post weight-in On, last Tuesday I weighted-in and made weight. I had a little bit of indulgence over the weekend. I gained 3 pounds, but I am back in the saddle and living healthy. Report: Weight: 222 poundsBody Fat: 18%Diet: Too much alcohol and ice cream. Mmm, Ice cream. Exercise: Twice a day…
Categories: Exercise, Progress Report, Weight Loss
Tags: Progress Report, Weight Loss

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Bacteria supplementation appears to help with weight loss and metabolic syndrome Bacteria People have long looked for a magical weight loss cure. Anything that could help you gain that advantage against the losing battle to lose weight which most of us have struggled with our whole life. Although it is not coming to market or…
Categories: Nutrition, Research, Weight Loss
Tags: Bacteria, Metabolic Syndrome, Obesity, Weight Loss

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Motivation is the key to success in weight loss. Motivation I have found it difficult to stay motivated and have to admit that I often fail to meet my target.  More times than not, I get backed into a corner and have not choice but to lose weight or have severe ramifications. Over the years,…
Categories: Weight Loss
Tags: Motivation, Weight Loss

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Artificially sweetened beverages may not be as benign as we think. Refreshing Bubbly Soda Pop There are a lot of people out there who drink diet sodas. It is a huge market with sales in the billions of dollars. There is a perception that diet sodas are healthier than sugar-sweetened sodas. The manufacturers claim that…
Categories: Nutrition, Research, Weight Loss
Tags: Diet Beverages, Diet Soda, Healthy Risks, Weight Loss

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Exercise can help, but a flat belly is made in the Kitchen. "I got kicked out of ballet class because I pulled a groin muscle.  It wasn't mine." - Rita Rudner  Exercise motivation is tough.  Many morning that I have planned to exercise ended with me rolling over and burying my face in the pillow…
Categories: Exercise
Tags: Exercise, Quote, Weight Gain, Weight Loss

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"Stressed spelled backward is desserts. Coincidence? I think not!" ~Author Unknown Chips, nachos and curls This a small food for thought on the simple things you can remove from your diet and how much weight you could lose in a year if you avoid them.  We are going to focus on sugar and junk food today.…
Categories: Nutrition, Weight Loss
Tags: Food For Thought, Junk Food, Weight Loss

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Weight training can assist with weight loss. Lifting Weights If you understand how you burn calories, you understand why it is important to keep muscle mass.  Weight lifting is one way to protect and build more muscle mass.   Many consider weight liftings or residence training to be one of the most important methods of…
Categories: Exercise, Research, Weight Loss
Tags: Exercise, Research, Weight Loss, Weight Training

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This week: Success. Tuesday, I weighted-in and made weight. I am really close! Report: Weight: 220 poundsBody Fat: 18%Diet: Much better!Exercise: Twice a day on my bike. The bottom line: Progress. I got this!
Categories: Exercise, 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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The slower pace will finish the race! One of the most important tips I can give you about starting slow.  If you start out from more sedentary or mild activity to level and try to go heavy or high-intensity exercise, you will likely either be unsuccessful or end in injury.  As you increase the intensity,…
Categories: Exercise, Weight Loss
Tags: Exercise Tip, Start Slow

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

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Alcohol does not have too derail weight loss, but it can.  Alcohol may be man's worst enemy, but the bible says love your enemy. - Frank Sinatra Ok, we all know that alcohol is full of calories, but we continue to drink it.  This point I would make is that if you can avoid alcohol,…
Categories: Weight Loss
Tags: Alcohol, Quote, Weight Gain, Weight Loss

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Low-calorie foods might not be the answer. Eating Cardboard Everyone thinks that foods that are high in calories are unhealthy.  I will refute this right now.  Plain and simple this is untrue.  Cardboard is low in calories…
Categories: Nutrition, Research, Weight Loss
Tags: Food For Thought, High-calorie Foods, Weight Loss

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Any pedometer will work to track activity. Pedometer Bottom Line Up Front:  This is a very cheap but effective pedometer.  It is made in China and I purchased it for about three dollars including shipping.  That being said, I just purchased a series 6 Apple watch.  Pedometers come in all shapes, colors, and sizes.  …
Categories: Exercise, Review, Weight Loss
Tags: Exercise, Pedometer, 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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Cortisol: The Beer Gut Hormone Cortisol is a steroid hormone of the glucocorticoid class that is made and released by the Adrenal Glands in response to stress (Examples of glucocorticoid like hormones are hydrocortisone and prednisone).  The adrenals located above each kidney.  It is often…
Categories: Research, Weight Loss
Tags: Cortisol, Stress, Weight, Weight Gain, Weight Loss