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Prep Time: 10 mins
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Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining Your Perfect Weight
by Tom Venuto
By Janet & Greta Podleski
Authors of Eat, Shrink, and be Merry
The simple, smart choices you make each day really do add up — like choosing bottled water over sugar-filled pop, fresh berries instead of ice cream for dessert, whole-grain versus white bread or a small, non-fat latté over a large one made with full-fat milk.
Make it Splurge-Worthy
When you get the urge to splurge on calorie-laden indulgences (and we all do!), rate the indulgent food on a scale of 1 to 10. If it isn’t a 9 or 10, don’t bother — it’s not worthy! There’s nothing worse than having to loosen your belt after eating a food that you didn’t really enjoy. Talk about waisting calories!
You Booze, You Lose!
Actually, you don’t lose! It’s not just the empty calorie wallop from alcohol that makes your Buttwider, it’s the alcohol itself. A mere three ounces of alcohol can reduce the body’s ability to burn fat by one-third! Holy Brown Cow! Alcohol, even if “low carb,” still raises blood sugar, stimulating insulin, the powerful fat-storage hormone. And it bogs down your liver, which is directly involved in fat metabolism. So drinking makes your liverwurst and your beer belly even worster!
Chill Out or Fill Out
When you’re under stress, the hormones cortisol and adrenaline rise. These stress hormones make us hungry, especially for sweets. No wonder “stressed” spelled backwards is “desserts!” These hormones also encourage your body to store fat around the middle, so ongoing stress can lead to a flabby abdomen — a flabdomen! Massage, deep breathing, yoga, listening to music, even laughing are good ways to turn off the cortisol tap.
Go Grazey!
It’s important to never let your tank run dry. Aim for smaller, more frequent meals (250-500 calories per meal, every 3 hours or so) to keep your metabolism (your calorie-burning furnace) stoked and your blood sugar even-Steven. Another good point: Studies suggest that exceeding 500 calories at any meal makes it easier for your body to store the excess calories as fat. So, Do Not Exceed the Feed Limit!
Yank Your Sweet Tooth
Sugar is your waistline’s worst enemy. It raises insulin (the fat-storage hormone) and it’s easily converted into fat--the type of fat that usually ends up around your middle! Plus, it’s an anti-nutrient — it takes away from your body, depleting it of nutrients, rather than contributing anything to it. The more sugar you eat, the more you crave. So try an experiment: For two weeks, eat nothing sweet. (You can have two pieces of fruit per day, but NOTHING else sweet. Watch the flab melt off your waist, almost like magic — Flabra-cadabra!
Join the Breakfast Club
Studies show that breakfast eaters are thinner, smarter, and nicer to be around! A hearty, healthy, high-fiber breakfast like oatmeal, fruit, whole-grain toast or whole-grain cereal does more than keep your brain cells, blood sugar and relationships operating smoothly. It also jump-starts your metabolism, so you’ll start burning fat and calories right out of the gate. Plus, eating breakfast prevents overeating at lunchtime. If you skipped breakfast, chances are you’ll be so famished at lunchtime you’ll snort down three McHappy Meals without a second thought. And that’s McSad.
Follow the 80/20 Rule
Try this: 80 percent of the time, choose foods that are nutritious — high in fibre, good fats, unprocessed, natural foods — and 20 percent of the time, have whatever it is you’re craving. If you’ve just gotta have that cheesecake, have a small piece, enjoy every mouthful, and then get back on the healthy eating track for the rest of the day. It’s not every morsel you eat that’s important; it’s what you do consistently, over the long haul that matters most.
Show Some Flex Appeal
Muscle is a calorie-zapping machine. A fat-burning furnace. For each pound of muscle you gain, you’ll burn an extra 50 calories per day just to maintain it. The more muscle you have, the more fat you’ll incinerate 24 hours a day, even while sleeping! So the more muscle you have, the more you can eat, as well! That’s reason enough for us to pick up a dumbbell! (And we’re not talking about internet dating here, either!)
Avoid Pop-o-matic Trouble
Be careful with diet sodas. People who drink beverages loaded with artificial sweeteners may actually develop cravings for real sugar, leading them to overeat. Plus, artificial sweeteners stimulate insulin, the dreaded fat-storage hormone, just like real sugar does. And they suppress the hormone leptin, which controls appetite. Sure seems like diet sodas might help you GAIN weight! Ouch! If you’re a soda-holic, limit yourself to one per day, or better yet, switch to lemon and water or cranberry juice and water.
Keep it Light at Night
Put a “closed” sign on your kitchen door at about 7:30 pm. You might be shocked to find out how many calories you absentmindedly nibble or chug while watching TV, surfing the net, helping kids with homework, or just puttering around. And you don’t have a chance to burn off those needless calories, either. Plus, this kitchen curfew gives your liver a break from digestion duties so it can concentrate on more important tasks (like restoring and detoxifying your body) during the night.
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I WANT YOU TO ACHIEVE YOUR FITNESS GOALS!
What is your goal? Weight loss? Muscle? Flexibility?
13 years ago I changed my life with fitness. Read my Makeover Story here: http://www.videofitnesscoach.com. After being sick for 34 years, I finally became WELL. I went from obese aerobics flunkie to aerobics instructor junkie!
Now the most fun hour of my day is spent at the gym! (OK, except for the hours I am eating -- hee hee). Yes I still like to eat, and I EAT A LOT! But now I eat the right things. Yes, I still have treats, but I focus on stuffing as much healthy food in my mouth throughout the day as I can.
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There is no better way to do this than taking control of your energy, your emotions, your physical appearance and your abilities.
Being able to take control of your destiny is something millions of people are attempting to do right now at this very moment. The world over people are working harder and longer than ever before in an effort to take control of their lives financially, as their health, fitness and mental vitality painfully spiral out of control.
One of the best things you can do that truly will put you in control of your life is to take control of your health.
While many people are gaining unimaginable amounts of weight and losing control of their health sitting in office chairs in front of computer screens for hours on end, there is an elite few that are doing the exact opposite by taking control of their health and destiny eating well, and being active.
The great thing is this can be you too.
You can take control of your future and be the master of your own destiny in this unstable economic time by taking control of yourself. It is without a doubt (and some pretty compelling empirical data) that fit-bodied professionals are paid better, receive promotions sooner, work less and perform better than their sedentary plump partners. They also command non-verbal respect in and out of the boardroom.
It is also known that those who take part in daily active lifestyles eat better and have more energy for longer durations with fewer fluctuations in performance throughout the day allowing them to work smarter, faster and when necessary longer and get more done in less time.
It has been reported that a 30-60 minute workout first thing in the morning provides a mental and physical focus that allows an individual to complete 9 hours work in 8 hours or less, thus providing more time to enjoy more vacation time.
The three pillars of performance are:
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You can also receive personalized menus and recipes!
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From my new program:
21 DAYS TO FITNESS
TODAY'S HEALTHY RECIPE
1 skinless chicken breast
2 Tbsp. barbecue sauce
1 tsp. olive oil
1 cup fresh mixed vegetables (option: frozen or canned)
3/4 cup 90-second microwavable brown rice (option - cook brown rice ahead and take 1 portion out of freezer, warm in microwave)
1 Tbsp. sliced almonds
Grill chicken breast until chicken is 170 degrees in thickest part, about 8 minutes.
Brush with barbecue sauce. Saute vegetables in olive oil until tender, about 8 minutes.
Add rice until warm. Top with almonds.
Pasta with Ricotta
2 oz. whole-wheat noodles, uncooked
3/4 cup low-fat or fat-free ricotta cheese
1 cup zucchini, chopped
1 cup mushrooms chopped
1/2 cup fresh herbs: chives, basil and parsley
Option: add sliced baked chicken breast
Cook noodles, drain and return to pot.
Add other ingredients and cook for 5-7 minutes until warmed
From my new program:
21 DAYS TO FITNESS
Peanut and Chicken Stir Fry
1 garlic clove, minced
1 tsp. fresh ginger, grated
2 tsp. olive oil
1 Tbsp. low-sodium soy sauce
2 cups frozen stir fry vegetables
3/4 cup 90-second microwavable brown rice (option: cook brown rice ahead and freeze in 1-serving portions, take 2 portions out of freezer and warm in microwave)
1/4 cup chopped rotisserie chicken breast (no skin)
2 Tbsp. chopped peanutsSaute garlic and ginger in oil and soy sauce for 1 minute.
Add vegetables, rice and chicken and saute until vegetables are thawed, about 8 minutes.
Top with peanuts.
TODAY'S HEALTHY RECIPE
From my new program: 21 DAYS TO FITNESS
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Maple Lime Salmon with Couscous
1/4 cup whole-wheat couscous
1/4 cup water
1/4 cup cilantro, chopped
Dash salt and pepper
1 Tbsp. maple syrup
1 lime, juiced
4 oz. salmon
1 cup frozen broccoli, microwaved/heated (or fresh!)
1 tsp. olive oil
Put salmon on foil-lined cookie sheet.
Mix maple syrup with lime juice, pour on salmon and broil for 8-12 minutes, until flakes with fork.
Bring water and couscous to boil, remove from heat and cover for 12 minutes.
Stir cilantro in couscous and serve with salmon and broccoli drizzled with olive oil.
2 oz. uncooked whole grain penne pasta
1 tsp. olive oil
2 cups chopped broccoli
2 cloves garlic, minced
1/4 cup white beans, rinsed and drained
1 lemon, juice and zest
1 1/2 Tbsp. light butter-flavor margarine spread (trans-fat free)
1 Tbsp. pine nuts
Boil pasta according to directions. Saute broccoli and garlic in olive oil until tender, about 6 minutes.
Stir in lemon juice, zest and butter spread.
Toss pasta in pan until coated in sauce.
Top with pine nuts.
1 container silken tofu (12 oz.)
1 1/2 scoops Chocolate Shakeology
2 Tbsp. skim milk or soy milk
2 Tbsp. agave nectar (or maple syrup)
1 whole-grain graham cracker pie crust, low fat if possible
Today's Healthy Recipe
From my new program:
What's as American as apple pie? Well, the obesity rate for starters. Preheat oven to 375 degrees. In a medium baking dish, combine apples, maple syrup, and 1/2 tsp. of cinnamon. In a separate mixing bowl, combine remaining ingredients. Top mixture in baking dish with mixture from bowl.
Bake for about 30 minutes or until apples are soft. Serves 4.
Preparation Time: 10 minutes
You can layer the fruit with yogurt for a delicious parfait, or add some granola or nuts for a little crunch, too.
1. Preheat the oven to 375�F.
2. Place the corn tortillas on a baking sheet coated with cooking spray. Spray the surface of the tortillas with cooking spray, and sprinkle evenly with the salt. Bake for 7-8 minutes, or until crisp. Check on the tortillas periodically to avoid burning.
3. Heat the refried beans in a small saucepan over medium heat, stirring occasionally, until heated through.
4. Top each tortilla with about 1/3 cup of beans, 1/4 cup of lettuce, 2 tablespoons chopped tomatoes, 1/2 oz. cheese, 2 tablespoons olives, 2 tablespoons of salsa, and 1 tablespoon of sour cream.
Serves 4
1. Preheat oven to 350�.
2. Place salmon, skin side down, on a baking sheet coated with cooking spray. Combine salt, ground red pepper, and paprika in a small dish. Sprinkle mixture evenly over salmon fillets.
3. Bake for 10-15 minutes, or until fish flakes easily with a fork.
4. While fish is baking, slice orange segments into 1-inch pieces. Combine orange segments, and the next 5 ingredients in a small bowl.
5. To serve, spoon about 1/3 cup of the salsa onto each salmon fillet.
Serves 4
Per Serving Calories 221, Calories from Fat 81, Total Fat 9g, (sat 0.5 grams), Cholesterol 80mg, Sodium 203mg, Pro 30g, CHO 5g
"21 Days to Fitness"
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Type 2 Diabetes: Prevention
Because you have type 2 diabetes, you need to take precautions to protect yourself from life-threatening situations and prevent or delay the progression of long-term complications.
Prevent complications:
People with diabetes are 2 to 4 times more likely than people who don't have diabetes to die from heart and blood vessel diseases.5 If you are age 40 or older, talk to your doctor about taking a low-dose aspirin daily to help prevent heart attack, stroke, or other large blood vessel disease (macrovascular disease). You can reduce your risk further by lowering high blood pressure and high cholesterol. If you smoke, quitting may also lower your risk of diabetes complications.
Exercise helps prevent heart disease. Exercise helps control your blood sugar by using glucose for energy during and after activity. It also helps you maintain a healthy weight; lower high cholesterol; raise high-density lipoprotein (HDL), or "good," cholesterol; and lower high blood pressure. Do activities that raise your heart rate. Try to do moderate activity at least 2� hours a week. 7 One way to do this is to be active 30 minutes a day, at least 5 days a week. Also include resistance exercises in your program.6 Resistance exercises can include activities like weight lifting or yard work. See the topic Fitness for ideas on to how add daily activity to your life. Work with your doctor to plan a safe exercise program.
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Before being diagnosed, many people with Type 2 diabetes have symptoms such as increased thirst and urination, weight loss, and blurred. But others do not have symptoms. You may not have had symptoms if your blood sugar level increased slowly over several years and your body adjusted to the rising level.
Diabetes is diagnosed when fasting blood glucose is 126 milligrams per deciliter (mg/dL) or higher, but some people do not notice symptoms until their blood sugar rises to 200 mg/dL or higher. If you did have symptoms before your diagnosis, they will go away when your blood sugar level returns to a normal or near-normal range. If your blood sugar level stays high, you may develop symptoms of high blood sugar, such as increased thirst, hunger, and urination, and blurred vision. You may not have symptoms of high blood sugar if your blood sugar level is only slightly elevated. The higher the level rises, the more likely you are to have symptoms. If you have higher-than-normal blood sugar and do not drink enough liquids, you can become dehydrated, which can lead to an emergency situation called a hyperosmolar state. If your blood sugar is below a normal or near-normal range, you may have symptoms of low blood sugar ranging from sweating and shakiness to confusion and loss of consciousness. These may occur as side effects of insulin or of certain oral medicines for type 2 diabetes, such as glyburide (DiaBeta), glipizide (Glucotrol), glimepiride (Amaryl).You may already have one or more complications of diabetes. Be aware of possible complications and their symptoms, such as:
Burning pain, numbness, or swelling in your feet or hands, which may indicate diabetic neuropathy
. If one nerve is affected (focal neuropathy), you may have symptoms in one area of your body, such as your eye or face. Diabetic neuropathy can eventually affect your internal organs (autonomic neuropathy) as well, causing abdominal problems, sexual problems, and other kinds of symptoms. For more information, see the topic Diabetic Neuropathy.Blurred or distorted visions; seeing floaters or flashes of light, large floating red or black spots, or large areas that look like floating hair, cotton fibers, or spiderwebs; or pain in your eyes. Although eye disease is not likely to cause symptoms in its early stages, these symptoms may indicate diabetic retinopathy.
A wound that won't heal or that looks infected, which may indicate damage to the blood vessels that supply that area.
BE MY BUDDY on Team Beachbody -- learn from the best of the best! The Beachbody Pros - Tony Horton, Chalene Johnson, Shaun T, Debbie Siebers! These are the people who train the top athletes and celebrities!
CLICK HERE: http://teambeachbody.com/fitnessusa
JOIN "21 Days to Fitness," my new online weight loss class: http://www.21DaysToFitness.com
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Free training book "INSIDER SECRETS" that I gave out on January 1st to my Facebook Friends:
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At normal levels, triglycerides are healthy. Doctors recommend that men and women have their cholesterol and triglycerides tested at least every five years, beginning at age 20. Find your range, from 150 (mg/dL) to 500(mg/dL) on the chart below:
| Category | Triglyceride Level (mg/dL) | What It Means for You |
| Normal | Less than 150 |
You can reduce your risk for future problems with a healthy lifestyle, which includes maintaining a healthy weight, getting regular physical activity, limiting alcohol, not smoking, and eating a healthy diet. |
| Borderline High | 150 to 199 |
This level is typically due to lifestyle factors. It's generally treated with lifestyle changes. If other diseases (such as diabetes, kidney disease, or an underactive thyroid) or medications (such as beta blockers or corticosteroids) are contributing to the problem, they should be addressed, too. |
| High | 200 to 499 |
This level is typically caused by a combination of lifestyle and genetic factors. Many people with high triglycerides also have other risk factors for heart disease, such as a large waistline and insulin resistance, which may lead to diabetes. Lifestyle change is the first-choice treatment. Medications are also sometimes prescribed. |
| Very High | 500 and up |
This level is typically caused by a combination of lifestyle and genetic factors. People with very high triglycerides often have type 2 diabetes and other risk factors for heart disease. When triglyceride levels exceed 1,000 mg/dl, there is an increased risk for acute pancreatitis (inflammation of the pancreas). A very high triglyceride level is generally treated with a combination of lifestyle changes and medication. |
QUESTION============================================================
Hi, I'm 18 years old, 5"7 and 140 pounds. I am determined to get to 112lbs.
I restrict my calories to around 1500 a day, I excersise about 4 times a week, and I make sure I eat healthy, wholesome food. I've been doing this for about a year, and I've remained the same weight (about 140lbs) despite my efforts.
However, I know the reason for this. It's pretty embarassing. I binge...alot! It happens about once a week (sometimes 2/3 times) and I don't just have a normal binge, I seriously go insane and eat an unimagineable amount of food! I'm guessing about 20,000 calories in a few hours, and I'm not overestimating I promise.
I don't know why I do this, I mainly do it when I feel worthless or when I'm left alone or when I've had one calorific food (I have a taste...then I want more!). This binging is making me miserable, plus I'm sure it can't be good for my health.
I just don't know how to stop. I do so well and then I sabotage all my hard work. I'm suprised I'm not the size of a house by now. I mean, I do put on weight but after a week/a few days of healthy eating I go back to normal again. I usually put on about 7lbs (once, a stone) then within a week I lose it again.
I'm never going to get to my goal this way, and I've decided today is the day I quit this habit for good. Can anyone please help me, I don't know how to stop this binging... I suppose it's just will power isn't it?
I had a binge about an hour ago, and I feel bloody miserable now. My tummy feels bloated, I know it's my fault, and now I just feel like something needs t change. I've had the worst week ever for food, I binged about 4 times this week! I never usually do that much, so now I'm scared I'm going to get so fat. Oh god.
Sorry if I sound pathetic, I actually feel pretty optimistic at this moment, now I come to think of it. Tomorrow I start a new healthy life!
So if anyone can give me a few tips on how to start my binge-free life, that would be great :)
Oh, and until about a month ago I used to make myself throw up onccasionally, and I did get addicted to....er...chewing and spitting out. I've stopped that now thank god, but I do realise I have an unhealthy relationship with food. I used to be much heavier as a kid so I'm guessing that's probably to do with it.
ok that's enough garble from me...
REPLY=============================================================
HI CHICKIE!
I am a sports nutrition consultant and trainer, and I recommend 130 grams of protein a day for you.
I am 5'5'' and I eat that much. I am 130 pounds and a size 6, which is perfect for me. If I get too thin, I lose all shape (and look like a 10-year-old boy) so I keep a little shape this way. I think 112 pounds is too low for you (that's my my 5th grader weighs) but everyone has a different body type. Some people are bulky and some are not. I suggest you lose a little, maybe 10 pounds, then stop there for awhile and see what you think. I imagine that would be plenty thin, especially if you have any muscle at all.
I think 1500 cals is a little low, but you have to go low to lose weight. Or exercise more. Have you tried that? We tell our clients 5 times a week for weight loss. That means you PLAN TO GO every day, and then with work/school/kids/family, you'll end up going 5 times. Do more cardio than weights, but make sure you do weights at least 1 hour a week.
That weight will come off if you quit binging. What I recommend is BINGE on something that you have cooked yourself, such as fat-free sugar-free banana pudding with sliced bananas and vanilla wafer cookies on top. Or, fat-free reduced sugar ice cream covered with sliced strawberries, blueberries, and frozen cherries. YUM! Eat all you want of those and you won't take in very many calories at all....and even if you do, you'll be full for awhile and probably won't eat as much for your next meal.
One of my favorites is frozen black cherries, pour them in a bowl, then pour skim milk over the top with 1 packet of artificial sweetener if you like, then let the bowl sit for about 3-5 minutes. The cherries make the milk "frost" and it is DELICIOSO!
The vanilla ice cream we buy that's fat free and reduced sugar has hardly any more calories than milk. And you need the CALCIUM.
START EVERY DAY with a 60-gram protein shake. I buy Whey Protein (generic brands or EAS brand), and put it in the blender every morning with water/ice, maybe a little skim milk, and fruit if I have it handy.
PROMISE YOURSELF that before you binge, you'll make yourself drink an ENORMOUS protein shake with lots of fruit and ice in it. Why binge when you can have a CHOCOLATE MILKSHAKE?? And if you want to have a couple of chocolate chip cookies with it, go ahead! But don't binge until you drink ALL OF YOUR SHAKE! My guess is that you won't want anything else.
You also may be seriously nutrient deficient. Get some vitamins! Take a multi-vitamin with minerals, a calcium, a vitamin D 2000, a B-complex, a vitamin C 1000, and a fish or flax oil. That's the minimum. FEED YOUR BODY good stuff.
We drink a wonderful greens drink called Shakeology: http://www.shakeology.com/fitnessusa. My friends are on medicine for high blood pressure and diabetes, I drink my greens drink every day!
GOOD LUCK SWEETIE, YOU ARE SPECIAL. YOU CAN HAVE A GREAT LIFE. Write back if you have any questions.
ANITA STONE
Certified Fitness Trainer and Sports Nutrition Consultant http://www.videofitnesscoach.com
BE MY BUDDY on Team Beachbody -- learn from the best of the best! The Beachbody Pros - Tony Horton, Chalene Johnson, Shaun T, Debbie Siebers! These are the people who train the top athletes and celebrities!
CLICK HERE: http://teambeachbody.com/fitnessusa
JOIN "21 Days to Fitness," my new online weight loss class: http://www.21DaysToFitness.com
Did you know REV ABS was just released? Get the abs you've always wanted in only 30 days! Here's the 2-minute video: http://www.fitness.supersitesdirect.com/category/beachbody-product-videos/
Free training book "INSIDER SECRETS" that I gave out on January 1st to my Facebook Friends:
http://www.videohealthcoach.com/insidersecrets.html
