Posts Tagged ‘eating’

Stay out of the fridge you fat bastard


10 Feb

Let’s be honest, sometimes you need tricks to help you get by. Sometimes you need more than just that inner will power to help get you through. Most days you are going to have that “screw it” attitude until it clicks. Until that point comes here are 5 things to put on your fridge to help.

#1) A lock

It doesn’t matter if you have a combination or a key lock because nothing brings the taste of failure more the 10 extra secs it will take to undo it.

I know a lot of psychologist and fitness people who say that kind of thinking is what leads to having a problem in the first place. However, I am of the camp that says that nothing about dieting should become a way of life. We are too caught up in dieting being a way of life. Eating good foods should be a way of life. Losing fat, should be a short term torture you never have to endure again.

Get in, get out, and get a lock.

#2) An ugly picture, of yourself

That’s right, I want you to take the fattest, bad lighting, gut hanging out picture of yourself and then plaster it right there on the front of your fridge. No flexing. No flattering outfit. Yes, you can remove the photo when company comes over, but other then this you need to let it be out there. If you have kids or a husband/wife and really can’t bare them seeing it, then put it in your visor, by your vanity, or somewhere where you will be reminded of what makes you unhappy. Understand that there is a constant and nagging reason of why you want to change. Do not live in denial, that is what got you here in the first place.

#3) A beautiful picture of yourself or someone you admire

I want you to see the bad, but I also want you to be reminded of the good or enlighten to what is possible. If it is of yourself then it isn’t just the body, it is the mindset you had while in that body. Most of the time it isn’t the body that we want, it is the life we lived while we had it. Most people can’t have a bad body and a good life. It isn’t something they can wrapped their heads around. If you have never had that at all, then find someone who represents it for you.

#4) A non-body goal

It can be a place you want to travel to, or a physical activity you want to achieve. Whatever it is, it needs to be a constant reminder of what lies ahead that doesn’t have anything to do with what you look like.

#5) The excuse sheet

Every time you break the rules, every time you break down and give in, you have to write down why it happened on your excuse sheet.

“I broke down and ate because I was sad.”
“I broke down and ate because I was hungry.”
“I broke down and ate because the game was on and I just wanted to have fun.”

All are excuses, all are things you are trying to justify to yourself. All are reasons why this is being drug out for weeks, months, and years longer than it has to. With the sheet you will start to see a pattern and maybe you can find a way to end some of the triggers of why you keep giving up on yourself.

The worst (and best) magazines to read for a healthy lifestyle


03 Feb

What surrounds you on a daily basis helps shapes who you are. From the check out counter to the doctor’s office, what you read influences what you believe. Should you be selective in the magazine you pick up? Yes.

A recent UK study found that food and food ads in magazines are made up mostly of  foods high in sugar, fat and salt. Magazines that are more desperate and less selective of the type of advertising and articles they run are going to be more likely to land you toward higher calorie and less nutrient rich foods. They also lead you to bad information and dogmatic beliefs about “scientific” information. This encourages unhealthy lifestyle activity, eating, and training practices.

From all of the data and with the selection of magazines available at this time I have gathered the best (and worst) magazines to read to achieve a healthy lifestyle and encourage weight loss.

The Best:

*These magazines were chosen based on content and ease of availability and purchase cost.*

1. Eating Well

I don’t always agree with everything they say when it comes to why to eat the things they list. However, they provide great recipes and ideas on how to put together healthy, tasty, and sensible caloric meals.

2.  National Geographic Adventure

While the original is great, this one provides a map and explanation to different places you can explore, and how to do that with ease. Even if you aren’t ready for travel yet, warm yourself up to it with the thought of fun and adventure that can await.

3. Men’s/Women’s Health

They aren’t perfect, but among all of mainstream diet and health magazines they are leagues ahead of the rest. There are fantastic authors and contributors, and the material is entertaining. The only mainstream fitness/health magazine I read and respect.

4. Science News

It is a fun magazine that explores everything from robots to psychology. Sure to entertain, but in ways that make you think and get amazed by the simple things we see everyday.

5. Art in America

A life is about more than just the jeans you can fit in. Art, music, and the people that make up our world of beauty and emotion can help you tap into something that can break the mundane, and enlighten untapped creativity.

The Worst:

1. People Magazine

I find it to be the worst because for some reason readers still think that the magazine carries integrity. I can say for certain it doesn’t. Month after month it delivers the worst in diet, nutrition, and training information.

2. Us Weekly

While it is just another of many in the gossip magazine pile, it seems to go that extra step to put horrible “facts” out on what to do to achieve a fit and beautiful body. Please stick  to paying stalkers okay US Weekly?

3. Flex

The number one magazine for trying to hide the massive amount of steroid usage, ever.

4. Southern Living

I live in the south, you don’t want to eat and live like us. We are the fattest people there is in the world.

5. National Enquirer

If you actually take the information in there seriously, you should check if something is rattling in your brain. They also aren’t nearly funny enough to take down Weekly World News.

Socio-economic and gender differences in nutritional content of foods advertised in popular UK weekly magazines.

Adams J, White M. Eur J Public Health. 2009 Jan 18. [Epub ahead of print]
PMID: 19151418 [PubMed - as supplied by publisher]

Looking for writers/workers for new site


26 Jan

Most of you involved have already gotten emails about writing request and assignments. If you haven’t and you think you should have, seriously, email me. I likely sent it to you, but it got lost in your spam filters or that place where socks go.

There are going to be articles and interviews on this site from Alan Aragon, Mike Robertson, and Jamie Hale, just to name a few. There is also going to be a truck load of work from people who you have never heard of, and those who like to express their views and research they have found.

In short, it is going to be spectacular and I feel that to some degree my work online over these years has come to what this site is going to be. It is going to be big and best of all, free source knowledge.

Some people have asked “What is going to happen to your blog?” Personally, I see no need to change it. In fact, I am sure it will just get better. I would like to use it more and more for relaying more personal experiences, client work, and my life activities. I have a lot of dreams, I do a lot of fun things, and I love making friends with all of you. In a non-nerd way cause that came out kinda of nerdy.

This site is still going to be here, that wont change. The content, who the hell knows what I am going to do in the future. For now, especially until the new site launch, it will still be largely fat loss and research based stuff.

Writers

Here is what I am looking for, and how to submit your material if you want to be a contributor.

  • Original or revised/updated material.
  • Interesting topics/material. I don’t need a “How to get a six pack” article. I want a unique outlook and view with your material.
  • Quality researched material. Don’t think about handing me questionable or hearsay data. You CAN write an opinion/rant or anecdotal based article, just label it as such.
  • Your topic can be on anything health/fitness related. From Oly to supplements. From Dr. phil to Gray Cook, I don’t care what your topic is, but it needs to fit in the area of health and fitness or the business of professionals.  Beware and smart if the later ;)
  • No censorship on topic or discussion. If you have been wanting to say your piece to the fitness world, and have a bigger audience to do it with, then this is your chance.

This site is going to be a pretty big deal. The people I am working with and the power behind it is going to lead to a new level. What will make it so great is having the reader be apart of it as much as possible.

To submit work:Send your article title and a brief synopsis through the contact form here or to email address here.

Moderators

Currently right now I am looking for forum moderators for the new sites forum. The actual forum is still under construction, but will be launched with the site. Beyond just being a moderator you will also be responsible to getting the word out about the site and basically be a big support team for the members and the readers. It doesn’t pay and it will likely lead to much frustration with the human race at times. However, it is highly rewarding. I have personally been a moderator of 6 forums in my lifetime. Not all of them were fitness related of course.  I can say that I have seen forums grow, and I have seen them die. It is tough creating a thriving community. You need to have a love for it to work, but a soft hand to let freedom of thought reign.  Here are the current forum rules, and it will likely stay this way.

The rules of the forum:

1-No spam
-You will be removed.
2-No Active/Creative Spamming-Meaning that you joined here just to spam us, but are smarter about it. We know the difference. You will be removed.
3-No Porn-Sorry, but no porn allowed here folks.
4-No trolls or bigoted morons-If someone is here just to start trouble, is stupid, or being racist, homophobic, sexiest, or any other of that BS, you will be removed.
5-Try to play nice in the “general” areas-There are areas in which you can be as blunt as you want to. That is fine. However, in the general sections treat people with respect. You can argue, but do it with respect and intelligence. Try and use concrete data to back your arguments, not “I know you are, but what am I?”
6-Keep the correct topics in the correct sections-I realize that sometimes things blend over, that is fine. However, if you start talking about kinky sex positions in the mobility section, I am moving you.

Qualification for Mods:

  • Cool head. If you get overly heated and can’t get over yourself to keep a situation calm, don’t apply. Sometimes you have to swallow a little pride and anger to be a mod.
  • Understanding of basic message board functions. You don’t have to be a wiz at the internet, but understanding how to post pictures, edit posts, and work with basic forum functions is needed.
  • Not Easily Offended. Sometimes being a mod means seeing things or erasing things you might be sensitive too. This is also going to be a pretty colorful forum, I can tell already. That doesn’t mean it will be negative or mean, nor crude of disrespectful. Still, if you can’t take a joke or are on PC overload, this might not be the place for you. Understand I respect all walks of life, I just make fun of them equally.
  • Having the ability to set aside political and religious beliefs and accept others. In short, there will be Republicans, Dems, Christian, Buddhist, etc. If you can’t handle diversity, not for you.
  • Being able to play nice with others. Mods live behind “closed doors” and are bound together by the job they keep. It should be a way to get closer to each other and learn more about your fellow peeps. However, sometimes people just can’t play nice with others. No big deal, but no need to apply if that is the case.

To apply to be a mod, simple send a brief background of who you are, what you have to offer, and why you are better than others. In short, be interesting. Send it through the contact form here or to email address here.

That is all for now. I may need more help in other areas later, and I am still playing with editors and other help and support.

Events and People to Watch in 2009


31 Dec

Sometimes you get so lucky with who you get a chance to talk to that you have to brag a little. Information on health and training isn’t just about the information, it is also about the person. Recently I have been hit hard with how important it is to surround yourself with good people. That isn’t to say that these people aren’t brilliant or that they are boring either. I am just saying they are that good.

There are also some amazing things that are happening and events coming. Here is my short, but important list of what to watch for in 2009.

(In particular order of awesomeness)

1. Tom Venuto

This isn’t a “upcoming” list, it is a “lookout!” list.  Tom, meet world. World, get ready to say hello to Tom.  On Jan 8th the Body Fat Solution is going to launch and I am putting my money on Tom to go to legendary status. The book is amazing. I have a full video review of it coming for you. In short, it will be the best diet book on shelves, period. I am not even going to link you to it because I want everyone to get it that day and help raise him up to the top of that best sell list. In the meantime you can grab burn the fat, I highly recommend it.

2. Alan Aragon

I am not going to lie, I am 100% bias in this situation because I downright love the man. Yes, I said it, love the man. Brilliant? Check. Trustworthy? Check. Impeccable research? Check. Funny? Check.

You want it, he has got it. I don’t know exactly what is coming up next, but I can assure you, it will be epic.
Please do yourself a favor and get yourself a copy of Girth Control or join the monthly research review. There isn’t a affiliate program, so when you check out in the comments section please write “Thank you Alan, you swole sexy studmuffin.”

PS-Especially write this if you are a guy.

3. JP Fitness Summit 2009

Would you like to get a chance to hang out with me, Alan Aragon, Jamie Hale, and Lou Schuler for a weekend?
We may speak for a few hours, but the rest of the time we are going to be having a great time, eating some food, I will NOT be singing karaoke dammit, and in short, it will be a blast. You can talk to me, ask me anything you want, and have a weekend to remember. By the way, I get nothing for you buying, and if no one comes I am still going to have a blast. Go grab a ticket.

4. FLzine

Hint #1: FL does not stand for Fat Loss.

Hint#2 : Are you excited about a new forum, audio, interviews, free ebooks, and the best information you can find on the net?

Hint#3: Are you down for helping me out because I am going to need you. Moderators, writers, editors, and readers.

Where making our own rules, we are going to have our own voice now.  If you want to be apart of it, please, just let me know. The only qualifications you need?

Integrity
Honor
Humor
Compassion
Thirst For Knowledge
The Desire for Change

If you don’t have those things, then no need to apply.

Mixed relationships: For better or for worse


21 Dec

Where we last left off we were discussing the selection process of dating. Let’s assume now that you have chosen your mate. Be it marriage or a serious long term relationship, the person you are with now is settled into your life. What now?

Makeover that never was

Studies show that 74% of all relationships are entered into based on the hope of making large changes in the person that they are with. Meaning that from the get go the majority of people had a desire for an improvement for the person that they were with. Funny that the very thing that you wanted to improve on your partner (or them to you) isn’t what you think. 89% of the time the improvement that you want to make on your partner (or them to you) is the #1 thing that THEY complain about. If I asked you “If you could change one thing about your partner, what would it be?” how likely are you to give an answer of something that you know that want to change themselves? While people are judgmental, the truth always has been that the finger that points the hardest is towards ourselves.

Family feud results are in

What is the number one personal complaint about ourselves? Do I really need to tell you? You guessed it. In both men and women the number one complaint about ourselves is personal body composition. Men who gained weight were more likely to report marital problems than men who lost weight and they have a harder time dealing with it than women. However, men are twice as likely to have a problem with their partner being overweight. Goes to show you that the thing we are most insecure about with ourselves are what we are most critical of when it comes to others.

Honey, what did you get from the store today?

Women lead by a large margin in the department of food control. Women do the shopping, the cooking, and the food selection in the majority of households. Many studies have shown that women are triggered by more emotional behavioral eating and pulled more towards carbohydrates to stimulate a positive endorphin signaling in the brain. The problem is that the constant back and forth that occurs through the comfort eating process causing control issues and feeling of guilt. This leads to suppressing anger  towards their mate. Women more than men try to make up for their “failing” appearance and will power. In doing so it can lead towards allowing their counterpart to respect them less which can lead to a cascade of problems. On the flip side women are more verbal than men about their unhappiness with their weight thinking that men don’t care or are even proud of their loss of lean body. They try to please them with the food they buy, but guilt them for it later due to jealousy and personal doubt at the moment of change. Oh that tangle web we weave.

Change is Scary

At some point something clicks for one in the couple. Ideally it would be both, but it is usually rare that this occurs. The majority of you reading this now are here because you have a desire or a need to change your body composition. Getting the education is only half the battle. Let’s assume that now you know what it is that you have to do in order to achieve fat loss (because you bought the book right?) but applying that in real life is easier said than done. There are 3 main obstacles that the majority of you are going to have to deal with when you start dieting down. Hopefully these tips will help you get through them.

#1-They don’t like your food-

It is hard enough to re-teach your tastebuds when motivated but changing the tastebuds of those who aren’t. Your family may not like your food. They may hate your food. They want different food. They want you to make them pie, order a pizza, or keep those snacks around that you nibble on yourself. Yeah, try sticking to your calories when you have a large cheese pizza in from of you.

Solution?

They need to suck it up and help you. If you really care enough to change then it shouldn’t take a lifetime and they can deal with making it easier on you for a short time. If you don’t think you deserve it, it won’t go over well. If you don’t really want it, it won’t go over well. You need to be as dedicated to it as you hope they are. That is the first step. Now that you have that understood, I want to leave you with one more thing. If you really can’t go to your family and ask them for this help, then you may have found one of the reasons you went to food in the first place.

#2-Sabotage brought on by fear-

Is the wife complaining about you losing your softness? Is your boyfriend all the sudden bringing home fast food or making stuff he didn’t used to? Are you starting to get complaints about how you are changing or that you are cheating? This is nothing but a sad attempt of not allowing you to change because of what that change might mean.  A lot of people have a hard time understanding that you could be unhappy with an aspect of you life, but that doesn’t mean you want a completely different one.

Solution?

While they are being big babies it doesn’t matter, they are still scared. Your job, is to do the best you can to remind them, all the time, how much you love them. They need to know that you are doing this for yourself and so that you can be happier be with them. You need to assure them about your fears, really talk to them and let you know who you are. Remember people fear what they don’t understand.

#3-You do feel different, and you don’t know what that means

Sometimes when we finally gain a certain level of respect we realize that we made some bad decisions along the way. Sometimes that is in our job, sometimes it is in our friends, and sometimes it is in our partner. You aren’t going to find me on the camp of staying with someone because it is the right thing to do.  I have seen so much in my life and if it is one thing I know, it is that life is too beautiful to waste it just because it is the right thing to do.

Solution?

Try, try with all your might to grow with the person you are with. However, if they can’t grow with you, if they are bringing you down, then fly like a bird, fly far far away.

Don’t be boring or get fat this Turkey Day


21 Nov

Thanksgiving has arrived and so has the decision you have to make every year.

You are trying to either A) lose fat over the holidays or B) at least not gain it.

It’s funny because Thanksgiving and Christmas are just two days. Their destruction of eats however haunts and temps us for weeks! What do we do? How do we best navigate through this sea of gravy temptation? I am going to cover all these things and more for you right now but broken down into two categories.

The visitors and the home team!

The Visitors Team

Every year you will find yourself either being the visitor or the host. This is what to do if you visit.

Bring your food with you.

My mama always said “bring a gift.” No, I am not talking about being preachy and handing over the low carb/low fat/ dry organic free range stuffing. I said bring a gift! There are some foods that on their own are healthy and taste quite good. Bring safe items with you that you can fill up own so that you won’t have as much room for the bad and that also goes nicely with the spread. If you can’t cook or don’t care too then these ideas work for that as well.

• Veggie or Fruit Plates-Fill up on fruit and veg, lower calories.
• Hummus for dipping-Most is only 30-50 calories a serving. Goes great with those veggies too.
Tea Biscuits and Coffee (you can find these in most grocery store in the kosher/specialty section. 2 yummy biscuits for 32 calories!)

Don’t be a boring lump.

The majority of thanksgiving visitors sit like a lump waiting for instructions on how to best stuff their face. CHANGE IT UP! Since you don’t have to prepare the food do a favor by helping entertain. Spend time with your family, it is why you are there.

Have another plate.

I know right, I am nuts! Here are the rules though, the first plate I want to be all the good stuff, (lean meat, veggies, fruit,) basically low calories. Next grab another plate, but this time load up on the items you have been salivating over since you have arrived. The catch is because you already filled up on the good stuff you will be more moderate with the bad. This will limit the actual amount of the bad you can take in and save you some calories right there alone, PLUS you don’t look the “dieter.” Dieters don’t have another plate.

Help clean up.

Not only does it help out the stressed out mom/dad, you burn a few extra calories. Remember the majority of your daily calories are burned in small activities, not large training.

The Home Team

Cook!

Look you have the home field advantage; you get to do the cooking!! That doesn’t mean to serve tasteless guck either, just make smart choices. Get a bigger turkey and serve the white meat only. Where you find the space try and substitute some items with lower calories. For example, you can use skim milk and light butter in your potatoes. This makes very little difference in taste but saves loads on calories.

Pick Your Battles.

Look you can’t make a low calorie pecan pie, it is what it is. You can however make a healthy and low calorie pumpkin pie or better yet, a pumpkin cheesecake that is to die for.

If you have to go to town on the calories then at least make them more nutritious calories. For example, instead of a “canned cranberry sauce” you could whip up cranberry nut bread.

INGREDIENTS

2 cups unbleached all-purpose flour
3/4 cup brown sugar
3/4 teaspoon salt
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1 cup chopped cranberries
1/2 cup chopped walnuts
1 egg
2 tablespoons vegetable oil
3/4 cup orange juice
1 tablespoon orange zest

DIRECTIONS
1. Preheat oven to 350 degrees F (175 degrees C). Grease a 9×5 inch loaf pan.
2. Combine the flour, sugar, salt, baking powder, and baking soda. Add the cranberries and walnuts, and stir to coat with flour. Mix together the egg, oil, orange juice, and orange zest. Pour the egg mixture into the flour mixture, and stir until just blended. Spoon the batter into the prepared pan.
3. Bake for 50 minutes in the preheated oven, or until a toothpick inserted near the center comes out clean. Cool in pan for 10 minutes, then remove to a wire rack, and cool completely.

Nutrition Facts  Calories 163  Fat 3g   Carbohydrate 31g  Protein 3g

Want deviled eggs? Great but stuff them with something different like some roasted garlic hummus and turkey meat. Have all the flavor you want, just choose good things to make your flavor form. Remember healthy items are apart of some of the best tasting foods.

Have activities.

Don’t just make the visit to your house all about the food, be a good example. Have sack races for the kids, or spoon races. Play sports, or even have a Turkey Bootcamp (see below). I assure you the less awkward the visit, the more fun that is being had just hanging out, the less food becomes the star! Don’t let the TV rule the house anymore of Turkey Day.

Cook for only those you need to.

Don’t get carried away. This isn’t the last meal and this isn’t the send off to fight the British War. You don’t need 2 turkeys, 1 chicken, 3 pies, and 10 sides. Less is more. Pick solid dishes and let their flavors be the star. This will also lower the stress and you will be less likely to eat more because of being upset.

Now that you have those few tips down it is time to take your holiday to the next level with…

Turkey BootCamp!

Want a fun fitness game to play with the young ones? Welcome to the Ultimate Turkey BootCamp.

Objective: Complete all challenges in teams of two. Whoever wins gets the ultimate prize of “Turkey Bootcamp Champion” and prize of your choice (trophy, jersey, make it fun, even for friends).

Items Need: Good Attitude, stuff to use as course markers, lemons, bean bag/ball (something small you can toss) and stopwatch or clock.

Rules: Best of 5-No cheating-Keep it fun, and keep it clean.

Challenge 1- Wheel Barrow Race

Challenge 2-Plank Wars

The two of you try to hold a plank for as long as you can. Whichever team has the longest time wins!

Challenge 3-Wall Sits

The two of you try to hold wall sits for as long as you can. Whichever team has the longest time wins!

Challenge 4-Lemon Roll Relay

Each team has to relay from one marker to the other pushing the lemon only using their nose. First team done wins!

Challenge 5-Bulls Eye

Setup a target with points, stand 2-3 yards away depending on the challenge you want and toss into the target area. Best team points win!

Last but not least let me leave you with one of my favorite Thanksgiving leftover recipes.

INGREDIENTS

1 Pound turkey breast, cut into 1/4-inch strips
1/2 Teaspoon salt
1/4 Teaspoon freshly ground black pepper
1 Tablespoon olive oil, divided
1 Medium red bell pepper, seeded & cut into 1/4-inch strips
1 Medium yellow bell pepper, seeded & cut into 1/4-inch strips
1 Pound Swiss chard, stalks removed & coarsely chopped
2 Tablespoons balsamic vinegar
2 Tablespoons sugar

DIRECTIONS
1. In a medium bowl, toss turkey strips with salt and pepper.
2. Heat 2-teaspoons oil over medium-high heat. Sauté turkey in hot oil for 4 to 5 minutes or until turkey is no longer pink in the center. Do not over cook. Remove turkey from the pan and set aside.
3. Add remaining 1-teaspoon oil to pan and sauté peppers for 2 minutes. Gently fold in Swiss chard.
4. In a small bowl, combine vinegar and sugar; stir into vegetable mixture. Reduce heat to medium and stir-fry mixture 2 to 3 minutes or until vegetables are tender.
5. Return turkey to pan and heat well. Serve immediately.

Nutrition Facts  Calories 220  Fat 4g  Total Carbohydrate 15g  Protein 31g

Good luck this holiday! No matter what the goal is remember that this is a time to celebrate love and give thanks no matter who and how many you are with.

The Fat Loss Troubleshooter – Leigh Peele

Common Sense Meets Advanced Knowledge