So, I’ve decided to show you one of the diets that was emailed me three weeks ago and show you how just a little change can help you lose those stubborn 2-5 lbs. 

“ Hi Doug,

I’ve taken you’re advice on changing my diet.  I am allergic to shellfish products so I can’t eat any tuna etc…but have definitely added more lean protein to my diet and I am following your diet almost exactly as you recommended.  I also picked up my running  intensity which I believe helped me lose my last 6 lbs.

However, I haven’t been able to lose the extra 3 lbs to reach my goal.  I know I sound obsessed but I want to reach my goal of 126lbs which I haven’t been since college.

Thanks so much for all your help!!!  Look forward to your help.

Sue Doherty “

Here is the attached UPDATED diet that she asked me to give her advice with:

Meal 1

• egg whites or protein drink (scoop Jay Robb’s whey, water, frozen berries)
• sliced fruit or slice 12 grain toast with almond butter

Meal 2

• almonds
•  1 cup greek yogurt

Meal 3

• mixed greens with 3 ounces chicken, turkey or lean ham.  All salads contain nuts,seeds,peppers,broccoli,carrots,onions.  Usually with oil & Vinegar or light Paul Newman’s Dressing.
• brown rice or baked potato 

Meal 4

small apple or orange

Meal 5

stir fry: with lots veggies and 2-3 ounces tofu, chicken or steak

1-2 cups brown rice or starch

1 glass wine during the week

My First Advice:

When I first gave advice to Sue, I told her to add some raw almonds as a snack because she was always hungry.  Also, I recommended she should try to eat the same diet for at least 21-30 days to figure out what will work for her metabolism.  Luckily, she stayed on course and she replaced her previous diet of processed diet foods like Special K Cereal with whole foods, veggies,fruit and lean proteins. 

In addition, I told her to add more intermittent intensive cardio training to her daily routine to keep her heart rate elevated to burn more calories.

So, like she stated above, these recommendations helped  her almost get to her weightloss goal.

My Second Weightloss Advice to lose last 4 lbs:

I told her to cut all nuts, seeds and toast from her diet until she reaches her goal.  She should keep the brown rice for lunch but only 1/2 cup max and cook her stir fry with veggie or free range chicken broth.  Healthy fats are great for a diet but some people can’t metabolize them as others can to reach their goals.  This is the only time I would tell someone to cut back on their fat intake.  Please note: you should at least eat 2-3 servings of good fats for a healthy wholefoods diet (canola oil, avocado, nuts,seeds, grain oils…….).

Summary: Little changes can lead to you reaching your weightloss goal.  Create or buy a food diary and use it for at least 2-3 weeks to make you aware of your calorie and food intake.  Cut all processed foods, chemicals and high fat foods from your diet as much as possible.  Also, sign up on the home page to get a free diet analysis and diet.

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So here it is, Black Bean Salad Recipe:

Food Ingredients Needed:

• 2-15 ounce cans of 365 organic Whole Foods Black Beans
• 1-15 ounce cans of 365 organic Whole Foods Kidney Beans
• 1/2 cup frozen organic sweet corn kernals
• 1 medium red onion
• 2-3 cloves of garlic
• 1 large organic red pepper
• 1 large organic carrot
• 1 lime
• 1/2-1 cup Bragg’s Apple Cider vinegar (raw-unfiltered)
• 1/4-1/2 cup canola oil (I suggest using oil for taste and to add a healthy fat.  I know some of you are fearfull of fat but don’t be)
• sea salt (tbsp or to taste)

Utensils Needed:

• Large mixing bowl
• Rounded mixing spoon.
• Chopping knife
• Storage Container with lid.

Drain and thoroughly rinse all beans( I use 365 organic because NO preservatives added!!!). Place in large mixing bowl.  Chop and cube small all veggies plus garlic.  Add the chopped mix to the bowl along with the corn. 

Squeeze the lime into the apple cider mix lightly. Stir the cider mix and add 1 tbsp sea salt.  Pour this mixture into the bean and veggie mix while stirring until all added.  Lastly, stir and add the canola oil.

Mix for another minute.

Let sit for at least an hour before eating.  The longer it sits the better it gets.

High Protein, Low Fat and Versatile: Black Bean Salad Recipe is a post from: Fit Bytes - Unplugged

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Does this mean that you can’t enjoy yourself in tasting the different foods.  NOOO! It means just making better choices and maybe trying different tips that may help you stay on track or start a better mindset between now and Christmas.

So, with all that said.  Here’s a list of some tips you may try.  For those who know me, I’m really not into little tips, tricks or whatever but I’ve got a bunch of emails suggesting some advice.

1. Wake up early and start the thanksgiving with a quick intensive cardio session that includes lots of , sprinting, push ups, pull ups and at least 10 continuous minutes of circuit training with weights (15-25 reps).. If you don’t have 30 minutes then find a steep hill in the area and sprint up and jog down it for 5-3 minute sessions with 30 second to 1 minute rest in between each session.  Stretch  your legs, back and warm up before , slow jog.  If you can’t run then jump rope or jumping jacks.  Also, a power yoga session is a good workout.
2. Take a long walk with your family after eating.
3. Eat a light breakfast with preferably protein (egg whites) and fruit or a protein smoothie after working out.
4. Drink a glass of organic wine (no sulfates) at dinner rather than beer.
5. Drink alot of water throughout the day
6. Prepare a healthy meal that you love to eat to the dinner if your traveling so you know at least that if everything else is unhealthy that you can rely on your dish.
7. Eat a low fat yogurt an hour before eating may take the edge off from overeating (doubt it but give it a try)
8. Go for one serving and try just a sampling of all the foods you like.  Eat more of what’s healthier.j
9. Watch out for the high carb and high fat dishes (mashed potato, casseroles, cream dishes,egg nog, ice cream and deserts)
10. Chew slower and talk more.  Enjoy the company more than the food.  It takes a while before your stomach and brain create a synapse that your actually full.
11. Eat lots of salad greens, carrot sticks, celery and hummus. 
12. Since it’s  thanksgiving ….go for the cranberry sauce rather than the butter and sour cream (light sour cream will save you lots of calories).
13. Try to only have a slither of the deserts you love.  Eating cookies and small finger foods can be dangerous because they tend to become a full meal by the time dinner is actually served.
14. Create a mind map of the workout you want to do the next day.  This may help you eat less or healthier knowing that you want to train hard.
15. Remember, how you feel after drinking to much or eating unhealthy the next day.  This may save you from eating three pieces of chocolate cake.

Well, I hope these help you with something.  It is only one day but for some of you it’s a kick start to say,” I’ll wait to New Years to actually start eating healthy or get in shape.”  Just eat less of the bad stuff and more of the good things.  Eating a little of the bad won’t kill you and some of you can burn off anything. 

By the way, Happy Thanksgiving.

Healthy Turkey Day Tips That may Help You from Packing On the Calories is a post from: Fit Bytes - Unplugged

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So, what do a majority of people do when they find out something is good for them or they like it?  Yep, you got it.  They don’t eat or take it in moderation.  They actually take, buy and reap whatever and whenever they can get at massive quantities.  Sounds like politics right? 

Anyhow, this over consumption and overfishing leads to something that goes from a positive benefit to both a negative health and environmental disaster.

Overconsumption:

Fish higher on the food chain begin to accumulate higher than normal Mercury levels as they eat other fish that contain small levels of Mercury and methyl-mercury.  Tuna is one of those fish that tend to store higher than normal levels of Mercury in their viscera.   Hence, as I stated above, most people over consume and tend to think more is better.  Guess what?  This is why obesity, illness and every other food related disease has skyrocketed.  High levels of mercury has been to have negative impact on Fetal Neurodevelopment.  Some studies pointing to a correlation of a higher stroke incidence.

Overfishing Tuna:

The demand for Bluefin tuna  around the world has attributed to the tuna population in the Atlantic Ocean to decline over 70% in the last 30 years.  Many scientist predict overfishing for tuna and other popular fish will wipe out the breeding population of Atlantic bluefin tuna by 2012.  The demand for sushi has escalated which creates more demand from Japan to build vast Mediterranean fleets to set up miles and miles of nets and to use illegal spotter planes to track the warm-blooded tuna.  Slaughtering off the population which leads to a cascade affect of other fish becoming wiped out.

Summary:

Tuna is a great source of  lean protein and omega-3 fats.  Yet, eat tuna sparingly throughout the month and rotate your foods.  Never eat too much of anything.  Purchasing a cold pressed omega-3 supplement is a great way to get all the benefits of fish oil without the high levels of mercury.

Most adults will not see the ill affects of over-consuming too much tuna or fish that contain higher levels of mercury.  Young children, infants and Pregnant women should definately eat smaller quantities of fish containing the higher levels of mercury such as tuna, swordfish, shark,king mackeral or tilefish.  Fish that are lower in mercury are shrimp, canned light tuna, salmon,pollock and catfish.  Albacore tuna has higher levels of mercury than light tuna.  Note: fish sticks etc..are usually made of Pollock or cod and contain lower levels of mercury.  Teens and adults can eat up  to 12 ounces of the fish lower in mercury per week and 6 ounces of fish higher in mercury.  Yet, I would not give any fish high in mercury to young children, infants or pregant women.

Oh ya, save the tuna and cut back on its consumption.  Try the other varieties of fish and enjoy!

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At least that’s what they tell themselves .

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

With the holiday season fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It’s no wonder that exercise quickly takes a backseat to holiday activities.

You don’t have to succumb to weight gain this holiday season. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you’d never skip a workout and you’d be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.

Identify 4 30-minute time slots and mark them on your calendar. That is when you’ll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

Here are some othe tips that can work but they take a little change in behaviour:

1. If you have to get to work by 7am then get up at 5am with your workout gear ready to go the night before. Hit the road, treadmill or your local gym. Best is to do an In-Home workout which can be fast, intensive and effective to burning calories and building muscle. Example, boxing workout with a heavy bag, bands, pull ups, sit ups, cardio sprints (jumping jacks, bike, treadmill,outside etc…). I know some of you are saying that everyone is sleeping in the house. Well then hit the road and dress appropiatley…at least you can get your cardio done.
2. Sign up to a gym that’s close to your work.  That way you can work out early and shower up.  Plus, the days you workout at work during your lunch break you could bag a quick lunch that you could eat after you workout….What’s more important? Getting in shape or eating at work????  It’s all based on your goal.
3. Get your cardio done early in the morning and add a fast, intensive 15 minute resistance workout for abs, arms, legs…etc..for later at night.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:
Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

Here’s an example for beginners : Let’s say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:
Lunge while curling dumbbells, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Squat while pressing dumbbells overhead, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Crunches on an exercise ball, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Leg raises off the end of an exercise bench, 15-20 repetitions

Here’s a great example of a high intesity workout http://www.fitbytes.com/2009/10/perfect-example-of-high-intensity-training/ .

This is how I train but you don’t need to workout this hard to get the body you want.  Stick to your goal, living healthy, active and have fun training.

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Fruit is nature’s candy – it’s sweet, delicate and delicious. Grilling fruit extracts the natural sugar, making it a warm, tasty treat. Serve seasonal grilled fruit for dessert this holiday season – you’ll lose weight without depriving your taste buds.

Yield: 2 servings

Here’s what you need:

• 1 mango (or apple, pear, melon, pineapple)
• 1 banana (or fig, apricot, papaya, peach, nectarine)
• Dash of cinnamon *optional*
• Grill pan
• Non-stick cooking spray
• Wooden skewers

1. Submerge wooden skewers in water for 15 minutes. Cut fruit into chunks, thread onto skewers.
2. Lightly spray a grill pan over medium heat. Place the fruit skewers in the pan. Sprinkle with cinnamon, if desired.
3. Grill for 5 minutes, or until dark grill lines appear. Flip the fruit over and grill the other side.

Nutritional Analysis: One serving equals: 120 calories, .5g fat, 31g carbohydrate, 3g fiber, and 1g protein

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Protein Drink

Salad Greens with 1 ounce protein (tofu, chicken,tuna,turkey,turkey bacon, etc..)

2-3 ounces white tuna with favorite dressing (1-2x week because of mercury levels) mixed with your favorite dressing (I like bbq, Annies terriyaki or Paul Newman’s balsamic and raspberry vinaigrette.)

Sliced fruit mixed with organic plain Greek yogurt (Brown Cow) or organic yogurt (Wallaby)

Brown rice cake topped with apple butter or raw almond butter

Thin slice low fat cheese, organic carrots

Handful of organic nut and dried fruit mix (1-2 ounces)

Kind bar and an orange

2-3 Wasa Crackers with organic hummus

Chopped up Veggies

2 ounces Grilled Chicken

1/4 cup brown rice mixed with black beans,tofu or lentils.  Top with pico de gallo

Organic low fat oat bar, green tea

Hard boiled egg and small banana or sliced fruit

1 cup Organic Low fat cottage cheese with added pineapple in its own juice.

8 ounces fresh squeezed juic and veggie blend

Handfull of raw, organic nuts

1/2 cup organic low fat cottage cheese with added chopped turkey or turkey bacon slices

1/2 cup of brown rice with chopped up grilled chicken and salsa

1 cup high fiber cereal (Natures Path or organic oatmeal) : 1-2 x week if carb craving.

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 Hypnosis uses the power of your subconscious mind to keep you on track and break all those unwanted habit patterns that are holding you back. Being in a state of deep relaxation we can create desired changes in behavior to encourage both physical and mental well-being.  Habits and stress reactions (like eating when your nervous) become subconscious behavior…and hypnosis can change or get rid of your habit at the subconscious level.

 You are actually in a form of Hypnosis when you are driving, reading or watching a movie. 

 What are the benefits of Hypnosis? 

Hypnosis was approved as a successful modality by Pope Pius XII in 1956 and by the American Medical  Association in 1958.  Hypnosis aids in memory retention, helps manage pain and has been shown to be very effective in reducing, in some cases eliminating, blocks & habits.  It can help build self-confidence, overcome fears, speed-up healing after surgery, relieve stress & nervousness and improve sports performance.

 Misconceptions

• Loss of Consciousness - Many people think that when you are Hypnotized you are unconscious. NEVER!  A Hypnotized person will be even more awake during Hypnosis than before it.
•  Reveling Secrets -  NO WAY!  Client is aware at all times – there is nothing you would say under hypnosis that you would not say out of Hypnosis.
•  Fear of NOT coming out of Hypnosis -  CAN’T HAPPEN!  You are the one creating your own experience.  You induce your trance and will revive yourself whenever you feel necessary.

 When to use Hypnosis

Hypnosis can be used to maximize skills, break habits or enhance confidence.  Hynposis can be used successfully for myriad applications

• Weight Reduction http://www.naturalnews.com/026597_hypnotherapy_hypnosis_lose_weight.html

• Smoking Cessation

• Facilitate Public Speaking

• Enhance Immunity                                                        http://researchnews.osu.edu/archive/hypnosis.htm

• Enhance Studies

• Increase Focus & Concentration

• Overcome Bereavement

• Manage Situational Stress

Summary: Hypnosis is worth a try if you can’t control your stress levels, anxiety or make behavioural changes that hinder your weight loss.  Call your local hospital or medical professional for a referral if possible.

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Yes, she was 5′5″ and a complete knockout. Fit, slender and an angelic face.  Naturally, we talked and I asked, ” You obviously workout! “ 

All of the sudden, three of the hairdressers surrounding my chair busted out laughing saying ” Ya right!”.  ” She eats meatball subs, Mcdonalds blah, blah, blah….”.

To add to the shock factor, she was 41 and looked no older than 28.  I’m still blown away.  I was ready to pull my phone out and take a pic but really didn’t want to be arrested.

The moral of the story:genetics is a key factor in the way you look and can be unfair to most of us.  However, don’t get discouraged if your body doesn’t change overnight.  Just keep your eye on your goal and try to en corporate various ways to getting fit; yoga, boxing, pilates, resistance training, plyometrics, dancing, hiking,….and the list goes on.  Anyone can look their best if they try!

Motivation Tip:  Sometimes I don’t feel like running, lifting etc.. and I think to myself ,” What if I could never run again?  Do a curl again? Wrestle again? “  That question always puts adrenaline into my body and makes me want to take advantage of that moment I have to do the things I like to do.  Ask yourself, ” What if I could never _____ again?”  This is fitness related by the way, lol.

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No, I won’t. lol.

You know why?  People will do what their going to do no matter what you say!  Here’s some good ones I’ve seen on the internet or tv!

1. Eat a full balanced dinner ( ya right)
2. Have a big glass of milk and a peanut butter sandwich!   So, you can throw up the candy on top of it.
3. Drink lots of water!  Ya, drink like a gallon.  Better yet. Put your mouth under the faucet.
4. Ask a friend to keep you accountable!  C’mon Make me laugh.  They forgot to mention giving each other piggy back rides and playing hop scotch.
5. Separate the unhealthy from the healthy candy!  Is their healthy candy?
6. Give apples and raisins to the little ones?  So, your house will get slammed with eggs.

Bottom Line….if you ate candy then go run it off or just eat a pizza.  It’s up to you.  Just don’t cry when you can’t move the next day or the scales tip north. 

Don’t worry! Train hard and enjoy.

Please give me some good tips for next year. 

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