15 Worst health and Diet Myths

We had this article e-maild to us from our sis in law Andrea and it is a good one. I think often times we feel overwhelmed with all of the "Rules with food" that we give up all together or we never even give it a try. Give this a read.It is interesting.


“I don’t know what to order,” my friend told me over lunch recently. We were sitting in a great new Italian restaurant near my office.

“I know,” I replied, scanning the menu. “Everything looks terrific!”

“Yeah, but everything is bad for you!” she exclaimed, practically in tears. “I’m passing on the veal—red meat causes cancer. And the eggplant parmesan—cheese has fat, which gives you high cholesterol. And the bread plate—carbs give you diabetes. I can’t eat anything! And I’m really hungry!”

With those kinds of fears, it’s a wonder my “health-conscious” friend didn’t die of starvation: no protein, and no fat, and no carbs? What’s left? Fortunately, as author of Eat This, Not That!, I was able to calm her lunch plate panic, and explain that most of what we consider “bad for you” foods aren’t bad for you at all—they’re just innocent victims of well-intentioned misinformation. A well-balanced diet, combined with some smart choices, is all you need to lose pounds and keep most of our greatest health worries at bay. But many food and nutrition “myths” persist, confusing our food choices and making weight-loss harder and eating less enjoyable. So relax, and start enjoying food again: Here are 15 food fallacies you can forget for good.

Myth #1: Too much protein hurts your kidneys
Reality: Protein helps burn fat, build muscle, and won’t harm your kidneys at all
Way back in 1983, researchers discovered that eating more protein increases the amount of blood your kidneys filter per minute. Many scientists immediately made the leap that a high-protein diet places your kidneys under greater stress. They were proven wrong. Over the past two decades, several studies have found that while protein-rich meals do increase blood flow to the kidneys, this doesn't have an adverse effect on overall kidney function.

Put the Truth to Work for You: Eat your target body weight in grams of protein daily. For example, if you're a chubby 180-pound woman and want to be a lean 160, have 160 grams of protein a day. If you're a 160-pound guy hoping to pack on 20 pounds of muscle, aim for 180 grams each day.

Myth #2: Sweet potatoes are healthier than white potatoes
Reality: They’re both healthy!
Sweet potatoes have more fiber and vitamin A, but white potatoes are higher in essential minerals such as iron, magnesium, and potassium. As for the glycemic index, sweet potatoes are lower on the scale, but baked white potatoes typically aren't eaten without cheese, sour cream, or butter—all toppings that contain fat, which lowers the glycemic index of a meal.

Put the Truth to Work for You: The form in which you consume a potato—for instance, a whole baked potato versus a processed potato that's used to make chips—is more important than the type of spud.

Myth #3: Red meat causes cancer
Reality: Research says enjoy the steak!
In a 1986 study, Japanese researchers discovered cancer developing in rats that were fed "heterocyclic amines," compounds that are generated from overcooking meat under high heat. Since then, some studies of large populations have suggested a potential link between meat and cancer. Yet no study has ever found a direct cause-and-effect relationship between red-meat consumption and cancer. The population studies are far from conclusive. They relied on broad surveys of people's eating habits and health afflictions—numbers that illuminate trends, not causes.

Put the Truth to Work for You: Don't stop grilling. Meat lovers who are worried about the supposed risks of grilled meat don't need to avoid burgers and steak—just trim off the burned or overcooked sections of the meat before eating.


Myth #4: High-fructose corn syrup (HFCS) is more fattening than regular sugar
Reality: They’re equally fattening. Beware!
Recent research has show that fructose may cause an increase in weight by interfering with leptin, the hormone that tells us when we’re full. But both HFCS and sucrose—better known as table sugar—contain similar amounts of fructose. There's no evidence to show any differences in these two types of sugar. Both will cause weight gain when consumed in excess. The only particular evil regarding HFCS is that it’s cheaper, and commonly shows up everywhere from bread to ketchup to soda.

Put the Truth to Work for You: HFCS and regular sugar are empty-calorie carbohydrates that should be consumed in limited amounts. How? By keeping soft drinks, sweetened fruit juices, and prepackaged desserts to a minimum.

Myth #5: Too much salt causes high blood pressure
Reality: Perhaps, but too little potassium causes high blood pressure too
Large-scale scientific reviews have determined there's no reason for people with normal blood pressure to restrict their sodium intake. Now, if you already have high blood pressure, you may be "salt sensitive." As a result, reducing the amount of salt you eat could be helpful. However, people with high blood pressure who don't want to lower their salt intake can simply consume more potassium-containing foods—it's really the balance of the two minerals that matters. In fact, Dutch researchers determined that a low potassium intake has the same impact on your blood pressure as high salt consumption does. And it turns out, the average person consumes 3,100 milligrams (mg) of potassium a day—1,600 mg less than recommended.

Put the Truth to Work for You: Strive for a potassium-rich diet—which you can achieve by eating a wide variety of fruits, vegetables, and legumes—and your salt intake won't matter as much. For instance, spinach, broccoli, bananas, white potatoes, and most types of beans each contain more than 400 mg potassium per serving.

Myth #6: Chocolate bars are empty calories
Reality: Dark chocolate is a health food
Cocoa is rich in flavonoids—the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found that consuming dark chocolate containing 100 milligrams (mg) of flavonoids relaxes your blood vessels, improving bloodflow to your heart. And remember: Milk chocolate isn't as rich in flavonoids as dark, so develop a taste for the latter.

Put the Truth to Work for You: Now that you know which "bad" foods aren't actually so awful, you need to know which deceptively dangerous diet-destroying foods to avoid. Check out our must-see slideshow of 25 "Healthy" Foods that Aren’t.

Myth #7: Gas station snacks are nutritional nightmares
Reality: Even at filling stations, you’ll find food that isn’t filling
Beef jerky is high in protein and doesn't raise your level of insulin—a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you're trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients such as MSG and sodium nitrate, chemical-free products are available.

Put the Truth to Work for You: Sometimes, the service station is a healthier rest stop than a fast food joint. Heck, even pork rinds are better than you’d think: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. That's nine times the protein and less fat than you'll find in a serving of carb-packed potato chips.

Myth #8: Restaurants comply with nutrition disclosure regulations
Reality: Most restaurants would rather load you up with additional cheap calories
Even though many restaurants offer healthy alternatives, you could still be at the whim of the kitchen's cook. A recent E.W. Scripps lab investigation found that "responsible" menu items at chains ranging from Chili's to Taco Bell may have up to twice the calories and eight times the fat published in the restaurants' nutritional information.

Put the Truth to Work for You: Restaurants run from us, but they can't hide. Discover their secrets every day by signing up for our free Eat This, Not That! newsletter or by following me right here on Twitter, and you'll make 2011 the year of your flatter, toner belly!

Myth #9: Sports drinks are ideal after-workout refreshment
Reality: You need more than that to keep your muscles growing
Carb-loaded drinks like Vitaminwater and Gatorade are a great way to rehydrate and reenergize; they help replenish glycogen, your body's stored energy. But they don't always supply the amino acids needed for muscle repair. To maximize post-workout recovery, a protein-carb combination—which those drinks may not offer—can help.

Put the Truth to Work for You: After you suck down that sports drink, eat a bowl of 100 percent whole-grain cereal with nonfat milk, suggests a 2009 study in the Journal of the International Society of Sports Nutrition. A glass of low-fat chocolate milk is a good choice as well.

Myth #10: You need 38 grams of fiber a day
Reality: More fiber is better, but 38 is nearly impossible
That's the recommendation from the Institute of Medicine. And it's a lot, equaling nine apples or more than a half dozen bowls of instant oatmeal. (Most people eat about 15 grams of fiber daily.) The studies found a correlation between high fiber intake and lower incidence of heart disease. But none of the high-fiber-eating groups in those studies averaged as high as 38 grams, and, in fact, people saw maximum benefits with a daily gram intake averaging from the high 20s to the low 30s.

Put the Truth to Work for You: Just eat sensibilty. Favor whole, unprocessed foods. Make sure the carbs you eat are fiber-rich—that means produce, legumes, and whole grains—because they'll help slow the aborption of sugar into your bloodstream.

Myth #11: Saturated fat will clog your heart
Reality: Fat has gotten a bum rap


Most people consider turkey, chicken, and fish healthy, yet think they should avoid red meat—or only choose very lean cuts—since they've always been told that it's high in saturated fat. But a closer look at beef reveals the truth: Almost half of its fat is a monounsaturated fat called oleic acid—the same heart-healthy fat that's found in olive oil. Second, most of the saturated fat in beef actually decreases your heart-disease risk—either by lowering LDL (bad) cholesterol, or by reducing your ratio of total cholesterol to HDL (good) cholesterol.

Put the Truth to Work for You: We're not giving you permission to gorge on butter, bacon, and cheese. No, our point is this: Don't freak out about saturated fat. There's no scientific reason that natural foods containing saturated fat can't, or shouldn't, be part of a healthy diet.

Myth #12: Reduced-fat foods are healthier alternatives
Reality: Less fat often means more sugar
Peanut butter is a representative example for busting this myth. A tub of reduced-fat peanut butter indeed comes with a fraction less fat than the full-fat variety—they’re not lying about that. But what the food companies don’t tell you is that they’ve replaced that healthy fat with maltodextrin, a carbohydrate used as a filler in many processed foods. This means you’re trading the healthy fat from peanuts for empty carbs, double the sugar, and a savings of a meager 10 calories.

Put the Truth to Work for You: When you're shopping, don't just read the nutritional data. Look at the ingredients list as well. Here's a guideline that never fails: The fewer ingredients, the healthier the food.

Myth #13: Diet soda is better for you
Reality: It may lead to even greater weight gain
Just because diet soda is low in calories doesn’t mean it can’t lead to weight gain. It may have only 5 or fewer calories per serving, but emerging research suggests that consuming sugary-tasting beverages—even if they’re artificially sweetened—may lead to a high preference for sweetness overall. That means sweeter (and more caloric) cereal, bread, dessert—everything. In fact, new research found that people who drink diet soda on a daily basis have an increased risk of developing type 2 diabetes and metabolic syndrome.

Put the Truth to Work for You: These days, the world of food is full of nasty surprises like this one, and knowledge is power. Check out Eat This, Not That! 2011 and Cook This, Not That! for the best food, nutrition and health secrets, and avoid shocking waistline expanders with our slideshow of 20 Salads Worse Than a Whopper.

Myth #14: Skipping meals helps you lose weight
Reality: Skipping meals, especially breakfast, can make you fat
Not eating can mess with your body's ability to control your appetite. And it also destroys willpower, which is just as damaging. If you skip breakfast or a healthy snack, your brain doesn't have the energy to say no to the inevitable chowfest. The consequences can be heavy: In a 2005 study, breakfast eaters were 30 percent less likely to be overweight or obese.

Put the Truth to Work for You: The perfect breakfast? Eggs, bacon, and toast. It's a nice balance of all the nutritional building blocks—protein, fiber, carbs—that will jumpstart your day. The worst? Waffles or pancakes with syrup. All those carbs and sugars are likely to put you into a food coma by 10 a.m.

Myth #15: You should eat three times a day
Reality: Three meals and two or three snacks is ideal
Most diet plans portray snacking as a failure. But by snacking on the right foods at strategic times, you'll keep your energy levels stoked all day. Spreading six smaller meals across your day operates on the simple principle of satisfaction: Frequent meals tame the slavering beast of hunger.

Put the Truth to Work for You: Make sure each mini meal blends protein and fiber-rich complex carbohydrates, which will sustain the feeling of fullness. Check out our super-handy list of the best snacks for weight loss.

Eat This, Not That
by David Zinczenko

Honey and Cinnamon, a Miraculous Mixture

Chandi Schwab
A friend of mine messaged me asking about the benefits of honey and cinnamon. She said that she had heard great things and wanted to know if I knew anything to back it up. I have known that individually they are very healthy for you but I did some research and here is what I found about the powerful combo. Who would have thought it could help with all of this. I don't think it would hurt to keep this in mind.

The magic mixture of honey and cinnamon has been known for hundreds of years for their miraculous curing power. If we look back into history we can see both these items used by different countries and cultures across the world for different medicinal purposes.Here ares some ways that it truly is miraculous

Honey and Cinnamon for Curing Arthritis
A paste should be made from one part honey and two parts of luke warm water added with a small teaspoon of cinnamon powder. This paste should be massaged on the itching part of the body and the pain should recede within fifteen minutes in most cases.

Honey and Cinnamon for preventing Hair Loss
For hair loss or baldness, patients may apply a paste made out of hot olive oil, one tablespoon of honey, one teaspoon of cinnamon powder. This should be applied before they take bath and keep it for approximately 15 minutes. After that they can wash it off with luke warm water

Honey and Cinnamon is excellent for Toothache
A paste made of one teaspoon of cinnamon powder and five teaspoons of honey when applied on the aching tooth (may be done 3 times a day) reduces the pain within a matter of 15 minutes

Honey and Cinnamon can help in Reducing Cholesterol
Take two tablespoons of honey, three teaspoons of cinnamon powder and mix in 16 ounces of tea, when given to a cholesterol patient, reduces the level of cholesterol in the blood by 10% within 2 hours. Pure honey is also sometimes used with food to check cholesterol.

Honey and Cinnamon benefits include Curing ColdsFor those who are suffering from common or severe colds, they should take one tablespoon of luke warm honey with 1/4 teaspoon cinnamon powder daily for 3 days. This process will cure most chronic cough, cold and clear the sinuses.

Honey and Cinnamon Cures Infertility
Various ancient medical streams like Ayurveda and Yunani have been using honey for years in medicine to strengthen the semen of men. Two tablespoons of honey before they go to sleep is what is prescribed by many experienced practitioners. This combination will work wonders for women as well. In China, Japan and other Asian countries, if the women who do not conceive, and or if their uterus is weak, then they have been prescribed cinnamon powder. Women who cannot conceive may take a pinch of cinnamon powder in half a teaspoon of honey, and apply it on the gums frequently throughout the day, so that it slowly mixes with the saliva and enters the body.

Honey and Cinnamon benefits curing Upset Stomach
Honey taken with cinnamon powder also helps in curing stomach aches. For people who are suffering from gas problems, honey should be taken with cinnamon powder in equal quantities, relieves gas and pain in the stomach.

Honey and Cinnamon for better Immune System
The daily intake of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Researchers have found that honey has various vitamins and iron in large amounts and its use strengthens the white blood corpuscles.

Honey and Cinnamon for Longevity
Ancient cultures used Tea made with honey and cinnamon powder for longevity. 4 spoons of honey, 1 spoon of cinnamon powder and 3 cups of water are boiled to make this tea. The prescribed amount is to drink 1/4 cup, 3 times a day. It keeps the skin fresh and soft and slows down old age.


Honey and Cinnamon for Weight Loss
Drink honey and cinnamon powder boiled in one cup water first thing in the morning (empty stomach). If taken regularly it reduces the weight of even the most obese person. Also drinking of this mixture regularly does not allow the fat to accumulate in the body, even though the person may eat a high calorie diet. Weight loss can be due to different reasons. Some people do over dieting to reduce weight which affects their body’s immune system. Losing weight is fine but that should not be at the expense of harsh dieting and skipping your vitamins and minerals. You can always lose weight naturally. I highly recommend this free article on some Exotic and healthy juice recipes which will help you reduce weight among other health benefits. Here is a list of natural source of vitamins cheaply and commonly available.
(Healthmad.com)

Pace and intensity

Scott Schwab:
I wanted to post on a couple of suggestions that I have for workouts that will completely drain you and make your body work as though it has never been worked before. The key to anything that you can do well, is to pick up the pace and intensity. So often we have the dragging butt syndrome where we go through the motions of an exercise routine and get little results. The #1 reason that people stop an exercise routine is disinterest based on the lack of results.
If you want results, you got to work for them. Simply going to the gym is a great first step or doing a routine is the first step, but it is not the last. Often times people will mention that they have been doing this or that and just have not seen the desired results. A lot of this has to do with lifestyle and eating habits. Ask yourself when you get to that point the am I questions?
Am I:
-Working as hard as I possibly can
-Changing up my workouts every 4-6 weeks
-Eating 4-6 meals per day
-Drinking my weight divided by two in WATER!!!
-Generally avoiding the binging of sugar and carbs
-Weight Training

Now I am not saying become a diet nun and deprive yourself of all the goodness. What I am saying is have a little self control. Have whatever you want, but eat small amounts and don't repeat the trend daily. All things in moderation is such a good idea, but many of us get down or frustrated and the gloves come off and we go toe to toe with the worst things we can find. You will find a lot more satisfaction in getting to the gym than eating everything in site. Talk yourself down from the ledge and find the desire to get to the gym. Here are some exercises that can help in the times of crisis.

Sprinting:
Nothing gets your heart working faster than doing some sprints. The trick is not to do one and call it a day. Do as many as you can with little to no rest in between. I realize that you are not a machine, but getting your blood pumping and your body moving will create a motion that is easier to continue.

Stairs:
Everyone has access to some stairs and would do well to put them into your life. If you can pick up the pace just a little and push yourself, you will find that your heart is racing and your legs are burning. Relax, it is normal to be out of breath and feel as though you have just done a marathon. This is a great way to get your legs and backside back in shape. Baby Got Back!

Curls:
Take light dumbbells and start pumping them with purpose. See how long you can go and just feel the burn. As your arms recover get back into it and see if you can match what you just did. The principle is called burn out and it will test your muscles and your hearts stamina. This way you can know how far to push your muscles and train your heart to keep up.

Jumping:
As if jumping or jump roping was not good enough, jumping in place for about 10 minutes is the equivalent to running 1 mile. So even if you don't have a jump rope, get somewhere where you can pick a point above your head and with hands above your head start jumping and touching that point. Do it as long as you can until your body gives in. Take a rest and repeat. Your body will get a full body workout with this and again your heart will be worked very rapidly.

Leg Lifts:
Laying on your back see how many times you can lift your feet off the ground and slowly bring it back until it almost touches and repeat. A little trick is to raise your head slightly off the ground. You will work your legs, but you will also work your deep abdominal muscles. Repeat the process each time seeing if you can do the same that you did or just one more. It will drive you to accomplish more.

Now, the trick is pace and intensity. You can do all these exercises together or you can do them separate. The key is to give everything you got and leave the rest on the field. You may not always like it, but you will feel better and the release of endorphins will help your mood and general happiness.

Benefits of massage

Scott Schwab:
We probably all would love to have more massages regularly. I wanted to post today on something that if we plan right we can have as a regular regiment. There are many benefits that we can gain through a periodic massage and I wanted to list them in no particular order.

Massage Benefits:

-Pain relief
-Eases Tension
-Relaxes inflamed or swollen joints and muscles
-Improves circulation
-Reduces Stress
-Mood enhancer
-rejuvenating (mind, body, spirit)
-Immunity enhancement
-pregnancy benefits
-lessen depression and anxiety (also winter blues)

The major benefit to the massage is the focus on the bodies largest organ; the skin. Having the skin touched, moved, and worked has the ability to allow the body the relaxation that sometimes other activities will not provide. If you exercise and workout regularly, you should get a massage regularly. Your body will be less proned to injury and problems that could affect the body. Usually you can get a cheap hour massage to try out the affects. Different bodies will gain different benefits. I recommend you getting a massage if you have never had one and if it has been awhile, it is probably time.

Are you prepared?

Chandi Schwab
I had a dream the other night that this bad group of mob-like men wanted to kill me and my family. Scott had 2 of the kids with him and we split up because we felt it was safer. I had my little boy with me and was trying to keep him safe. We would try to find homes to hide out in but the people living in them would eventually kick us out because they didn't want to risk their lives. I would run from hide out to hide out carrying him and trying to keep him safe. I remember being so exhausted but grateful that I was in shape enough to keep my little boy away from being harmed.

The funny thing is... This is true motivation for me to work out and be in shape. I have often thought if anything were to happen I wouldn't want my life or especially someone in my families life to be risked because I didn't have enough energy or because I wasn't quick or agile enough. I would do anything for my family and I guess I look at being in shape as another way of being prepared. Not only that, but being in shape and living a healthy lifestyle drastically decreases your chances of getting a life threatening illness. What better way to truly be there for your loved ones and let them know you care. We all have room for improvement but it is always taking steps in the right direction that counts.

So grab life by the horns and show it who's boss! Life is hard, and there are many hard things that try to stand in the way, but we can conquer anything if we put our minds to it and our bodies into action.Confidence is one of the strongest weapons you can have because if you believe in yourself and your true capacity, your drive can take you anywhere.

Quote of the day

"Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain." ~Author Unknown

Start the week off right. Get up and make it happen tomorrow!


Great smoothie idea


Berry Break

1/2 cup vanilla soy milk
1/2 apple juice
1 bananna
handful of mixed berries
handful of blackberries
1 serving soy based protein


Calories 160
Carbs 45g
Protein 40g
Fat 17g
Saturated Fats 12g

Best Practices

Scott Schwab:
I want to put out a challenge this week for everyone including the challengers themselves. Best practices defined, is the sharing of information for growth, innovation, and improvement. As we apply that to our exercising, we need to ask around and get some advice from those who are avid gym goers. This week we challenge you to get with someone that you know and have a best practice workout.
Focus on what they do well and what you feel that you could implement to spice things up and give you some new ideas. Right now the gyms are packed and there are a lot of people looking for motivation and resolve to do better. Be that person that when people see you, they know you are there for a purpose and you are giving it all you have. The goal is to be the best that you can be, not the best that david or bernice, or samantha can be.
In sharing best practices that is exactly what you will do. You will see what works and you can implement the small things that will keep your workouts exciting and your resolution to improve in tact. Have a great weekend and here is a little recipe for a smoothie. Give it a try and let me know what you think.

Honey Do

6 frozen strawberries
1 banana
1/2 cup cubed honeydew melon
4 ounces low carb fat free vanilla yogurt
1 cup skim milk
1 serving vanilla whey powder
3 ice cubes, crushed

Calories Less than 250
Carbs Less than 50
Protein About 50 grams
Fat Less than 5 g
Saturated Fat Less than 2g

Bright Ideas for Breakfast

Chandi Schwab
I can't stress enough how important it is to start your day out eating and getting your metabolism rolling. After 12 hours of sleep your body has been fasting overnight, and in the morning you are almost in the first stages of starvation. Skipping breakfast keeps your body in 'starvation' mode, while eating a good meal will give your metabolism a boost. If you're trying to lose weight, the last thing you want to do is keep your metabolism at this lowered state. Eating a healthy breakfast will increase your fat burning ability. Breakfast, therefore, can boost your energy levels as well as your metabolism for the day.

The 10 below are just a few ideas, but I’m sure you can think of many more. Look for protein without too much saturated fat. Look for whole-grain carbs. Look for low-fat dairy or soy options. Look for fiber and nutrients.

Oatmeal, flaxseed, blueberries & almonds.
To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty!

Kashi Golean Crunch
Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it tastes prettty good. It has a high amount of protein and fiber, low sugar. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like.

Scrambled egg whites
Healthier than scrambled eggs. Add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. Fast and delicious.

Fresh berries, yogurt, granola
Get low-fat yogurt(not non-fat, as it often has too much sugar) soy yogurt,or greek yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar.

Grapefruit with whole-wheat toast & almond butter or natural Peanut Butter
Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.

Fresh fruit salad
Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Add a little bit of lime or lemon juice. Perfect.

Protein shake with extras We use whey based protein powder, but soy works well too. Blend up with low-fat milk or soy milk, some frozen fruit of your choice, and perhaps some almond butter, PB, or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. Banana adds great creamy texture. A little ground flax seed works well too.

Boiled eggs over Whole wheat toast
You xan use te whole egg or just the egg whites and spread over whole wheat toast.Yummy and filing.

Cottage cheese and fruit
Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries.

Gibb’s muffins & jam. While most muffinns you buy at the grocery store are just empty carbs with lots of fat (basically, cake), this is a delicious recipe with lots of fiber and nutrition. (A recipe from Simplify Your Life by Elaine St. James — it’s her husband Gibbs’ recipe). Bake them the night before, and they’re perfect in the morning (and for days to come). A little honey or jam makes them perfect.

Gibb's Oat Bran Muffins
-2 ¼ cups oat bran
-1 Tablespoon baking powder
-¼ cup sugar or maple syrup
-2 Tablespoons chopped almonds
-handful of raisins or blueberries
-¼ cup shredded coconut (optional)
-1 ¼ cup nonfat milk
-whites of two eggs
-2 large overripe bananas

Combine all dry ingredients in a mixing bowl. Blend all other
ingredients into a puree and mix thoroughly with the dry ingredients.

Fill muffin tins, allowing some room for mix to rise. If you use
blueberries, it's easier if you add them by hand to the filled muffin
tin.

Bake at 450 F until top of muffins are brown (about 15 minutes). Makes
approximately 18 muffins.

More Halfway posts

Diedre Sloan
I have been doing fairly well, The hardest thing for me has been giving up sweets. It had been really good doing this with my husband we have been supporting each other and keeping each other on track so it's been fairly easy. I have already lost my 10 lbs. It came off fairly quickly we have been counting our calories, I never realized how many calories I was taking in before. I have been trying to exercise as much as I can, my husband and I try to do our work out once our kids are in bed. That has helped us a lot. Somedays it's hard to get motivation to exercise but we have been doing fairly well. I have already started and finished one book and started another one. Everything else has been going pretty well.

Sam Swenson
I am currently 215 lbs which is abot where I started, but i have toned up a bit.My goal has changed from 200 to 210 and more toned by the end of the challenge. So here is to the next few weeks!

Arielle Taylor
This current eight week challenge has definitely been a success, though not as successful as I would like. However, I guess just maintaining my current health during the holidays was a feat in and of itself. As far as my goals go I've been reading, joined the ward choir, carry on regular workouts, and TRY to eat healthy. The hardest thing for me is not eating past seven since I usually get home from work at 11. I also haven't organized my schedule well enough to where I can fit in weight lifting as much as I'd like. SO I have decided two ways I can deal with these set-backs. I am going to start bringing snacks to work so I won't be starving when I get home, and I will also start consistently waking up at 8 in the morning so I can have sufficient time to weight lift and not just do cardio.

I would just like to add that the real success I have experienced through this is that I have gained an appreciation for my health. Last night I decided to splurge a bit and have treats while watching a movie with my friends. My body hasn't been used to me putting that junk into it, and its reaction was not good! I am getting to the point where I can listen to my body and know what will make it happy or not. I believe that is what health is truly about and I am grateful to be getting to that point.

Jessica Taylor
2011 Heaven Baby ! This is my motto this year. I started with the goal in mind for 2011, to learn how to become a vegan/raw chef. I booked my time to get away to a health/wellness/detox/school in puerto rico to do just that over the new year. I am a changed woman. To learn how to play with nature in such a way that I never thought possible. The tastes , touch , textures of the food was an experience that is part of my soul. I feel renewed on a mental,physical and spirit level that I can't put into words. I feel the divinity that God has so created everything with love and passion. I am working on getting getting down to my happy weight. Perfect practice makes perfect. Cheers to divinity.

Brittney Hansen
I have done some of my goals faithfully and some not so much. I am doing great with not eating late at night. I didn't read just one book, I read three already (all of the Hunger Games)!! I have been able to spend more quality time with my kids and I feel that I have had more patience with them. The big area that I am slacking in has been doing the p90x. This last week I started doing aerobic classes and I am going to start running on a treadmill this week. I am going to recommit to myself with working out more and watching my sweet intake.

Jenny Bowen
The 8 week challenge for me has been very beneficial. I am not sure if it was a good time or a bad time that I started it over the > holidays, but it has definitely kept me more in line that I would have been! The diet coke and limiting sugar goals have probably been the most effective for me, followed by providing constructive play time for my daughter. Personal study time and dog walking have been the least successful goals for me due to lack of time and inclement weather.I plan to step things up a notch and continue with the challenge,hopefully forming a habit!

Aubrey Fullmer
So far so good! Obviously making any sort of a change (especially around the holidays!) is hard to adjust to at first, but so far it's going alright. I think the hardest thing is getting out of all of the bad habits of just "snacking" when I'm not even hungry just because I'm bored or making my kids something! Choosing the "healthy foods" over the "not- so healthy foods," and also I'm not the most patient person so actually preparing something healthy can take more time, so that's been a little annoying at times! I am loving working out at high miles again and training for my half and full marathon! Something with that though that I need to change is to switch it up with something else then just running. Adding more weights and maybe some yoga or something. Besides that just having a positive attitude about it and knowing I'm strengthening my mind and my body has been a great experience!

Daric Hartle
OK, I have been a lot better this challenge than the preceding one. I joined to soccer leagues and despite injuring each ankle on consecutive nights, I have persisted in playing each Monday and Tuesday night. This also was a wake up call that I was not where I should be, fitness wise. Aside from playing soccer 2 nights a week I have been making smarter choices when it comes to food. I have cut back on the sweets and breads that I eat. I am also about to start playing basketball at least one night a week. With all that being said, I am feeling less winded playing soccer and i have released about 4 pounds. It probably would have been more if I could have resisted "sampling" during Christmas. I am looking forward to a good finish down the home stretch.

Nicole Berry
The challenge is going great. I have lost 7 pounds so far and I am loving my new lifestyle of raw foods. I took an epic trip to Puerto Rico with my sister and learned so much. I will not eat meat again. It is too hard on my body and digestive track. As I have been doing raw foods I have found that my digestion is simple and easy. I look foward to the next 4 weeks to see what I can accomplish.

Megan Porter
The challenge is going great despite my travel schedule. Having things on my mind more often have helped me to succeed more. I took the advice of the blog and I got some supplements that are great tasting. I am yet to see what results they will bring, but I only started this week. I have an intense travel schedule coming up and I will make sure that I succeed. Thanks for the protein suggestion, the shakes are great.

Mark Pittard
I have done better this challenge with cutting out sweats. That is uncommon during the holidays for me, but I can honestly say I improved from past years. I have also been holding myself accountable to running 3-4 times per week and feel that I am getting leaner. Where I would like to improve would be getting myself into the gym more in the week to pump some iron. Looking forward to continual improvement

Half way there

Leslie Bjorklund
As for my goals thus far, I've done well getting to the gym three times a week, my favorite jeans fit better, but not how I want them to yet. I've really limited the amount of soda I have consumed over the last several weeks. I've neglected my gratitude log and I should really focus on it again. I'm hoping to be close to my five mile goal by the end of Jan! I have lots of work to do, it's amazing how time has gone by so quickly. Here's to the next few weeks.

Sam Woods
The holidays wreaked havoc on the first half of the challenge but only strengthened my resolve for the back half. I'm on a good 'roll' with spinning and P90X workouts in the basement. Sugar intake is my nutritional focus for the second half. Also fueling my motivation is the fact that some really cool races are falling in my lap for 2011. Should be a really fun racing season.

Amanda Coltrin
woo hoo i have made it halfway! christmas break made it super hard to stay stong. But i did it! i have been eating better and i have noticed i have more energy and i am not hungry as often as i used to be! I have read 2 books this month, it was a little bit of a crunch to finish the last one but i did it. I am looking for my fist book of the month right now :) I have devoted half an hour every night to study. It is my least favorite time of night but i make sure i do it. and it has paid off!!! i have the highest test grades in my class and i feel totally comfortable with all the topics :) I have also been keeping up on my old goals with going to the gym at least 3 times a week! i am excited to kick it up a notch for the last 4 weeks!!!!

Hilary Thompson
I have really done pretty well with the liver cleansing diet and exercising, especially considering the serious hiccups in my life this month. First my Dad passed away at the first of the month and I had to go out of town for a few days which interrupted both diet and exercise. At Christmas I got the flu and a lung infection and was only able to exercise twice in two weeks!!! Even through my illness I maintained my diet, which mainly consists of no dairy, a lot of raw fruits and vegetables, lean meat and no refined sugar. Although my diet has significantly changed for the better, I have still had periods at holiday parties and family get-togethers where I didn't stick to the diet well at all, although I always have my raw fruit/veggie smoothie every morning. I am back on track exercising as of the 3rd of January so I hope to catch up to my training goals - unfortunately the long period of no exercise has detrained me a bit and I"m way behind. I plan on recommitting to a 6-days per week exercise program and am glad the holidays are over so I can get my diet back on track. I forgot to add that I fit in size 28 jeans, down from 30!!! But that's been over the last 3 months.

Elyssa Taylor
As a first timer of the 8 week challenge i can attest that the past 4 weeks have been just that, a CHALLENGE. It started off pretty rocky with my goals but i'm finally starting to get into a kind of flow with my schedule. My nutrition and fitness goals are pretty straight forward: EAT HEALTHY. I need to focus on eating quality food thats high in protein and low in fat. No more fast food, quality should always surpass convenience! I've also found that if i eat food that's more filling(food with substance!) i'll eat less of it, and smaller portions are something i need to really work hard for to achieve. I also need to exercise at least 5 days a week, alternate days with lifting and cardio and add yoga twice(or more)a week for flexibility and core strength. I love yoga, its like my treat when i stay vigilant with other goals. It's not only good for the body, but i found it really stimulates my mind and helps me focus on whatever i need to get done that day. I like to do it before homework or a cram study session. I've tried to stay away from weight goals, right now my main goal is just to feel healthy and happy:]

Meredith Gregory
The first half of the challenge has been...okay. Boy those holidays sure get you! But having the first half of the challenge not work out as well as I had planned (no pun intended) has motivated me for the second half! I am back on track this week and still aiming to achieve all of my goals. Making sure that I make time to workout is my biggest challenge. It is hard to get up in the morning and hard to get out to the gym at night after a long day, but I am doing it!!

Gretchen Cheney
So, here's my report on the 8 week challenge:
So far I haven't been doing as well with the challenge as I had hoped. Mostly because of the holidays. While we were traveling and celebrating Christmas it was so hard not to give into every treat that someone handed me (especially when they had slaved in the kitchen all morning making it). I didn't do horrible, but just not as well as I planned. I have still been doing well with my running. Even while we were traveling I ran most days. I am planning to do my ten mile run either this weekend or next, depending on Kirk's crazy work schedule. I have been working hard on my abdominals and I think I am seeing a bit of improvement, but I want to do even better on these next four weeks of the challenge. Now that we are done traveling and things are back to normal I am going to kick it into high gear, especially with my eating habits!

Amanda Hollist
My last four weeks have been crazy but I have followed through with atleast one of my goals. I have been reading a few spiritual books that I have really got alot of insight from. They talked alot about opportunities that are all around us and things we could do to help them come to us. One quote I liked said "I believe there are forces all around us but these forces must wait for our request because they are bound by the law of free agency and cannot intervene in our lives unless we exercies our will and ask them too." Otherwise pray for the opportunity and help. I also have been working hard to keep exercising in the morning which is something you can always work harder on, and I am definetley going to try and meet that goal as well. Thanks for the extra push Scott and Chandi to set goals.

Does it really matter?

What should you do first, cardiovascular endurance exercise or weight lifting? Or does this even matter?

The answer really depends upon what you are trying to accomplish.

There isn't any special magic in exercise order, but some reasons it may matter have to do with the available energy for exercise, the causes of muscle fatigue, and the risk of injury during exercise. You will always hear different answers why one is better start with than the other. In general, exercise you perform when you have adequate energy is performed at a higher intensity with more focus and efficiency. Exercise you perform when your energy supplies are low is less effective and more likely to result in injury.

If Your Goal is Improving Overall Health
To improve overall health, it really doesn't matter if you lift weights first or do endurance training first. In fact, you can do both at the same time with interval training or circuit training routines or you can alternate weight lifting and endurance days if you prefer.

If Your Goal is Increasing Cardiovascular Endurance
In order to build and maintain cardiovascular endurance, you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury. Lifting prior to running is not recommended because you increase your risk of injury due to muscle fatigue.

If Your Goal is Increasing Muscle Size and Strength
Increasing muscle size can best be accomplished by lifting weights first when the body's main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.

Some people do there cardiovascular endurance training and there weight lifting on alternate days which works great as well. I like to do Cardio first because that is my emphasis where I am a runner and I am training for a marathon. I usually pair my cardio with my legs Mon, Wed, Fri, and with my arms and upper body Tues,Thurs, Saturday.

Half way there!

Chandi Schwab
I was reviewing my goals and I have a ways to go to accomplish them. I actually am glad that I haven't lost momentum over the holidays but I am at about the same point in all areas of fitness. I am glad to have the holidays over and be able to get back on a routine. Now it is time to kick it into overdrive and work harder than ever. I started marathon training today and my goal is to qualify for the Boston Marathon. And oh am I ready to push myself:)

Aaron Crandall
- I hit 158 lbs and haven't checked my body fat % yet but I would guess it's down to at least 12. Got a little more to go there. And I would actually like to make it to 155 by Feb 1st. Completely cut out fast food except subway. Smaller portions. Eating several times a day. Lots of good protein and fruits and vegetables. I def allowed myself some chocolate during the holidays.

-I've almost finished my book on nutrition called power eating

-I need to do a lot better reading scriptures with my wife. I'm gonna try getting up 15 min earlier in the mornings to read together

-I've been on and off sick during the months so I have prob run about 10 miles a week on avg which is half of what I wanted but I'm still getting a lot faster time when I run 3 miles so for my triathlon training it's getting better. 24 min 40 seconds is my fastest 3 miles so far.

-I have sold about 5 alarms in the last month but I have 3 sales trips lined up in the next month so if I can do 15 more and hit 20 for the two months I will be happy.

Derek Taylor
So far I’ve really enjoyed this eight week challenge. Of course with the Holidays it hasn’t always been easy to focus on my goals. However I’ve remained diligent at weight training 3 days a week and cardio the other days. I’ve also read one book so far and on my way to finishing the second. I have a long way to go however I’m excited to strive to reach all my goals.

Scott Schwab
The challenge has been a great reminder as the Holidays tried to take control of my decisions. Many times I thought, I have to be accountable to what I set. For that reason I have done better over the Holidays then I have ever done. Chinese has not gone as good as I planned and that is the area that I would like to dedicate the next 4 weeks to. Body fat and weight are going well, but I do need to kick it in gear if I am going to meet my goals. So far, I cant complain, but I could improve and that is what the next 4 weeks will be.

Austin Taylor
It’s been a good experience for the holidays to be in the middle of this challenge. I was really pleased with how I did last challenge but this time has definitely been more of a “challenge”. I’m excited about the New Year though, it is a definite motivator to work that much harder to accomplish my goals. I have learned that self-mastery is so important yet easier said than done. I’m ready to continue this challenge with a focus on precisely that!

Quote of the day

Scott Schwab:
A great quote that can go as deep as you want it to go. Depending upon your knowledge of sea fairing vessels may increase your appreciation for this quote. Get your goals decided, commit to them, and then write them down. That is how you achieve your goals and obtain results worth working for.


"A man without a goal is like a boat without a rudder".

-Thomas Carlyle-

SMART Goal Making

Chandi Schwab
It is a new year and the most popular time to make new goals and strive to create a "New You". Unfortunately most people don't last long with their goals and easily slip back into what is easier and comfortable. Often times I think it is because we don't take the right approach and it can be so daunting to stack up all of our imperfections at once, and force ourselves into perfection. I did some research and put together a few thoughts to helps us succeed with our goals. So check it out and cheers to 2011! Make it count and make your goals realistic so you don't let yourself down.

1)Make sure it is something you really want: You need to think about large goals and confirm whether you are willing to sacrifice much time and effort to achieve it. Also, weigh the achievement of your goal to the sacrifices that you will have to make to achieve it. If it’s worth it, Great! If not, reconsider your goal…

2)Break up your goal into smaller sub-goals: “Lose weight” is probably a very common goal. Unfortunately, it is also a very hard to achieve goal. Looking at a huge feat written on one line in your book could be a little intimidating. Instead, break your goal up into more manageable smaller goals, or create milestones. In the case of “Lose Weight”, three good sub-goals could be: “Only drink 2 soda pops per week”, “Eat more salad” and “Go to the gym 3 times per week.”. Breaking up your goals not only makes your goal list less intimidating, it gives you more motivation to succeed.

3)Think S.M.A.R.T.: This is a great system to use when setting goals. Writing a blurb for each letter and recording it with your goal could help you focus on your goal in the future. (I got this off of Gearfire.com)

Specific: It is great to have a clear concise title to your goal, but you should also describe it in more detail. For example Buy a Car could be described with Save $20,000, and search for a red Four-door sedan, with leather seats.

Measurable: Try to write a goal that you can measure numerically. Instead of Sell more products, maybe write something like Increase personal sales by 30%. A goal can be much more motivating if you can track and record your progress, and see how you are doing.

Achievable/Realistic : Can your goal really be done? Think not only about the goal, but about your personal circumstances. If you are in your 40s and you have back problems, setting a goal to Run a marathon for the first time may not be the most realistic option, and likely could end in disappointment.

Timely : How much time will you have to put in on a regular basis to achieve this goal? How long from now do you plan to achieve this goal.
Think positive. Pass your next math test is a much more positive and effective goal than Don't fail another math test. Your brain responds better to positive words. Also, try not to use the word not in your goal, as your brain cannot sub-consciously register not.

4)Categorize your goals: It is generally good to categorize your goals into areas of your life that you would like to improve. This works best if you develop your own categories. Again, creating a visual map of your goals in these categories can be useful, as it can show you where you want to improve most.
Some examples are...
Health & Fitness, Family & Relationships, Enjoyment & Recreation, Social & Friends, Financial & Career, and Educational

5)Write them down!: Probably one of the most important and most ignored step to effective goal setting is to write it down! If you don't write your goal down, you will not remember it. Writing your goals and reviewing them daily will give your mind sub-conscious cues that what your reading is important, and will help you succeed.

6)Review Goals Daily:Writing your goals and then setting them aside to collect dust wont do much. It is important to review your goals daily, or weekly if you are too busy. Also, when you lay in bed trying to fall asleep, mentally go through your goals and think about 3 things you have done recently that have helped you in one area, and 3 things that you would like to do soon to help you get closer to achieving your goals.

Last and First

Scott Schwab:
We want to take a moment to thank everyone for a great year. 2010 is over, now what are you going to do about it? Learn from the year you had so you can earn in 2011. Happy New Year. May everyone be prosperous and blessed.

Overcome the uncomfortable

Scott Schwab:
I spent a little time today making phone calls that I did not necessarily want to make. Through the years we pick up annoyances and sometimes even grudges along the way. The goal is not to harbor the feelings and let them turn into something more. I decided that I would start 2011 fresh and clean from any negative or unfriendly feelings.
The calls have been very awkward and a couple of times I have caught people off guard which only makes the situation more awkward. However, I am the type of person who needs closure. It is dumb, I know, but for me I would rather get rid of the feelings, than hold onto something that is purely based on opinion. In many of the disagreements that I have had, I don't even think a person realizes that I may have been offended. People move on and unfortunately we get left in the dust when we hold onto resent or hurt.
When we think negatively on a situation or in reference to an interaction, it takes energy away from us. Emotionally it can put us in a position where we choose to replay the situation until we get it just right in our head. Granted there are situations where we are not in the wrong, but usually every story has two sides. My advice is to take care of the negativity immediately. Don't let it fester and don't let it harbor.
You may not even know what to say. I didn't, but I stumbled my way through a, "the past is the past and I wish you the best going forward". It is hard and again uncomfortable, but I do feel as though I have let some situations go that when the perfect storm arises, I have thrown some great pity parties. Most of the time they are simple and dumb. When they do get large and you have reason to get upset, you will already be in the habit of moving past it. You will feel better and it has some great benefits on your overall health.

Remember to stretch...Here's Why

Chandi Schwab

Benefits
Stretching is necessary to increase range of motion. Sudden forceful movements can cause serious injury to muscles and tendons. Stretching releases synovial fluid stored in the joints. This fluid lubricates all the joints, protecting them from friction and injury. Stretching brings blood supply to the soft tissues. This improves endurance so you don't tire as easily. Stretching also helps to elongate muscles, provide flexibility, promote healing and prevent future injury.

Effects
Failure to stretch before your workout may result in decreased performance. Insufficient blood flow makes the muscles sluggish and decreases mobility.Your muscles may feel sore at the end of your workout because of the strong contractions gained from sudden, forceful movements. Soft tissue tears may occur in the muscles, tendons and ligaments as well as sprains and strains resulting from lack of flexibility and endurance.

How to stretch
Do not overstretch or stretch to the point of pain or discomfort. A low-resistance, sustained stretch is preferred to high-resistance stretch with quick, bouncing movements. Stretch gradually. If you stretch the muscle too quickly, it responds with a strong contraction which increases tension. If stretched slowly, the contraction is avoided, muscle tension falls and you can then stretch the muscle further. Hold each stretch for 30 to 40 seconds. To gain the most benefit from stretching, do a short warm-up first, then stretch.

Considerations
There are some arguments against stretching cold muscles, but experts say this can be done as long as you are careful to start gently and move gradually into the stretch. By incorporating regular stretching into your workout program, you will see a reduction in soreness and improvement in your workout.

Supplement test

Scott Schwab
Today I wanted to put fat burners to the test. Many people take them and can swear by them, but is it really the most beneficial thing for you? I have taken fat burners and tried weight loss pills and can definitely say they are not all created equal. I have taken hydroxycut and saw minimal results. I took Xenadrine and did not finish the bottle. It is important to remember that there is not a magic pill that will do all the work for you. However, I do suggest if you are going to take something that you get a couple of ingredients at the top of your list.
Thermogenic
A thermogenic by definition is the production of heat by metabolic processes. Weight loss pills today can increase the bodies temperature by stimulating the metabolic process. In this way your body becomes an oven and can burn fat more rapidly regardless of whether you are working out or not.
Appetite suppression
Many of us including myself struggle with portion control. Again appetite suppressants can drastically reduce caloric intake. This should never be used in a way that a person does not eat. The intention is to reduce the intake and not eliminate it. You need fuel or food to have the energy for your body to burn fat. Some of the ingredients that are most popular in appetite suppression is ephedra and caffeine. Ephedra was taken off of the market, but has now been cleared to be back on the market. Caffeine has a natural form called cassine, which the body digests more easily and does not have the crash syndrome.
Beta-Phenylethylamine
Beta-phenylethylamine can resduce stored fat by concentrating on the lipolysis, which is our stored fat. This happens through enzyme and hormone interplay that focus on the receptors being sent by our body. Catecholamine; AKA, the adrenaline will help breakdown the stored fat and is sensative to lipase, or fatty acid mobilization. Essentially, imagine the enzymes released by the pill, go to work eliminating the storage sites for the fat and through adrenaline release will send receptors so the body does not store fat in excess.

Anyway there is a lot of science behind many of the products. Weight loss is a billion dollar industry. The goal is not to have immediate results, because they are not sustainable. Sustained results happen as consistency is the gas and determination is the vehicle. I suggest fat burners only to help get things jump started or to get back on track with your weight loss goals.
If you make the goal to lose 2 pounds a week, you will lose 16 pounds over the course of a challenge. It may not be a lot, but if you keep that course for 6 months which is just three 8 week challenges, you will have lost 50 pounds. It is a battle, but one that can be won, if you are willing to have the slow and steady successes. Like the tortoise and the hare. Slow and steady wins the race!
If you are are thinking about a fat burner to kick off 2011, I would suggest a product called VPX meltdown or RX6. Both have a great amount of research behind the products and will give you safe results. Both can be found on the website at www.mixersnutrition.com

Fuzzy teeth and avoiding sweets

Scott Schwab
As we go into this Holiday season, rich with goodies and treats. Have a plan to help combat the high levels of the good stuff. We have all worked to hard to let our Holidays kill us. We are going into the gauntlet and need to be ready. It seems that every knock at the door is more goodies. Here are some tips to make sure you can still indulge and avoid the calories that will set you back a couple of weeks.
Tips
1- Sample a small bite of the goodie. This helps avoid the feeling that you cant have something that you want. You simply go into the experience knowing how much you will eat.
2- Brush your teeth. The fuzzy feeling of sugar and plaque build up can quickly be removed by a good brushing. The feeling of clean teeth will naturally help you avoid the sugars the salts and the drinks. Having clean teeth will also promote great oral health which has multiple benefits.
3- Drink ice cold water. A great way to avoid the drinks plentiful in sugar and harmful agents is simply drink a nice full filling glass of cold water. The colder the better as it will take you more time to drink it, but will give you the refreshing feeling. This can also work as an appetite suppressant.
4- Avoid it all together. It may be considered rude to not try it or throw it away, but try the idea of re-gifting or just sample it so you can tell the person how good it was and then trash it. The feeling that most people have after they have eaten a lot of sweets is not worth it. Having it in front of your face is a continual battle that most of us would lose. So get it in the trash and don't deal with it.
5- Replace the goodies with goodies. Have fruit and nuts available. Make a dip out of yogurt and dip the fruit for less calories. Oranges and apples are great as well as almonds and blueberries.

Quote of the day

Scott Schwab
We can stack up a lot of unfinished projects and tasks. However, eventually those seem to have an influence on who we become and the commitment level that we can expect from ourselves and what others can expect. Rise to the occasion! Here is a quote for perspective.




"There is nothing so fatal to character as half finished tasks."

-David Lloyd George-

MERRY CHRISTMAS

We want to wish everyone a bright and Merry Christmas. Enjoy your friends,love your family, and become the person that you envision becoming. Life is too short to harbor feelings of hate or malice. Make it a goal to turn enemies to friends and repair the disagreements that have prevented growth. Take the energy you feel now and roll it into the New Year.

Find yourself

Scott Schwab
This time of year often leads people to reflect on their lives and analyze the areas for improvement. The goal would be to see who you are and further develop yourself. This can occur only when you will realistically look at the situations from the past year. If you find yourself always in the right never in the wrong, there is room for growth and opportunity. Take ownership from the fact that everyone does wrong and everyone can improve.
The daily battle is daunting at times, but the best way to set in motion practical improvement,is to record your thoughts and actions. Recording your life will allow you to be more familiar with your thoughts and actions from another perspective. When we are in an issue, we are generally emotional and can make decisions that are not thought through. This is normal. The benefit to writing the feelings and experiences down, is the benefit of reflection. Through reflection, we can achieve growth and obtain development.
If we are not growing, we're dying! Development and growth is as much responsible for our overall health and development as eating properly. This coming year record the thoughts and experiences you have. Then you will start the process for which one can expect growth and opportunities for development. Our memories may be great, but writing them down can provide closure and perspective that will educate.

Simple tips

Scott Schwab:
When going to the gym, there are a couple of things that can help you complete a good workout. I wanted to post a couple of ideas and see what ideas you have that make you successful.
Top #10
#1 Avoid having a phone while you work out
#2 Avoid long discussions with others that take you out of rhythm
#3 Change up your workout often to keep thing interesting
#4 Focus your mind. There are phenomenal results from mental focus and exercise
#5 Supplement with safe products that will improve your workouts
#6 Set the gym as a priority and schedule the time daily the night before
#7 Listen to music. It helps time go faster and can offer motivation
#8 In your exercising; count down rather than up. Mentally it helps push through the challenge and it helps when seeing the exercise through
#9 Set daily and weekly goals that you will be accountable for
#10 Do core exercises daily, it helps with posture, overall health, and keeping your workout fresh

This list is not in an order of importance. It is also not the final list. You can substitute things in or out. The main theme is to make exercising a priority and schedule it. There is a saying that helps me.

"Schedule your priorities, not prioritize your schedule."
-unknown-

Love and Hate relationship

Scott Schwab:
When looking at how we perceive things, I started to think about the things I love and then also the things I hate. Both are on a level plain and could be looked at in a supporting role. What I mean by that is, we have to do things we don't like, or things we hate, so we can enjoy the things we enjoy or love. If we live our life surrounding ourselves with the things we love, we will be happy, have success, and also do some of the things we hate. Let me explain.
Love Vs. Hate
-I love to feel healthy, but I hate pushing myself to exhaustion.
-I love being active and involved in recreation, but I hate the thought of losing mobility.
-I love being productive and getting things done, but I hate waking up early
-I love the feeling of achievement from a run, but I hate running distance
-I love to have something that I do daily, but I hate the guilt of missing a workout
-I love food and gatherings, but I hate having to avoid the good stuff

There are so many of these love and hates in our life. It keeps things interesting and will give us the ability to keep a healthy balance. Life's motto should include, I do things I hate, so I can love. It is hard to sacrifice, it is hard to push yourself, and it is hard to be dedicated. However, by doing these very things of sacrifice, pushing yourself, and dedicating yourself; it is impossible to fail! Keep your head up and remember that anything that is worth it will be hard. I would also add that you may hate it, but there is a certain love to the hate.

Helping out Jack

Scott Schwab:
Frost that is. My buddy Jack is looking for some friends. He is not great on the computer, so facebook has never really been an option for him. As evidenced by the picture above, he is a catch. Ladies, he is looking for a special somebody to settle down with this holiday season. He is a hard-worker and keeps his hands smooth with his gloves that he wears. He does have a little junk in the trunk, but who doesn't like a little junk. I have never seen anything but a smile on his face and he has great green eyes, that cant really be seen in the picture. He is in touch with his feminine side, (pink scarf), and is not afraid to watch a little twilight and shed a couple of tears. He has got a cute little nose and can be reached at 555-snow
Got Outdoors?
The little story represents the need to get out and enjoy the white stuff. I wanted to throw some stats your way with calories burned while out in the snow. There are many benefits to being outside, especially when it is winter. So bundle up and get out and enjoy Jack Frost and every activity that snow brings.
Sledding-
Depending upon your weight, height, and age you will burn different amounts. It is also important to consider the slope of the hill that you will have to walk up after you get to the bottom. On average, an hour of sledding will burn 346 calories. That is great. Think of the muscles that are worked as well. It is a full body workout that has great benefits.
Shoveling-
Snow removal no matter how annoying it may be, is one of the best exercises. Depending upon the moisture content and weight of the snow you can plan on burning 370 per hour. This does require you to put your back into it, but is a great way to strengthen the core and arms.
Snowmobiling-
Surprisingly you can burn a good amount of calories when out for the day snowmobiling. Especially when snowmobiling in deep powder or areas where you may be proned to get stuck. Plan on burning about 170 calories per hour.
Downhill Skiing-
Skiing is a great workout and will work your back, chest, arms, and especially legs. The moving of your body as you go down the hill is a constant movement and will burn a great amount of calories. On average plan on 290 calories burned per hour.
Cross Country Skiing-
The ultimate burning machine is cross country skiing. Largely due to the constant movement and effort of the entire body. Plan on 410 calories being burned at an average speed. Realize as well that if you pick up the pace and challenge the terrain, you will burn double the amount of calories. This is also the ultimate exercise outdoors during the winter.
Snowshoeing
Is another very good exercise. You can plan on having a good time and burning about 400 calories. Again this depends on your pace, but having the extra weight of the clothes and awkwardness of the baskets on your feet it is a challenging exercise.
Skating-
Next time you are on that date thinking I cant skate unless it is in line or with my hockey stick, think again amigo. You will burn 260 calories per hour, just messing around holding hands around the ice. OK maybe not holding hands, it can be hazardous in the event of a fall, but I do hear that the snowball is a great way to fuel some fires.
The next time you don't feel like getting out and enjoying the white stuff, think about the benefits with the calories burned, but also realize there are many benefits for your mental capacities. Being outside helps improve your focus and has a similar effect of meditating. It has also been hypothesized that being outdoors in the winter will combat the feeling of being cooped up and reduce mental fatigue.

Supplement For Success!!

Everyone wants to obtain a certain look, feel, physical capability etc etc. Everybody wants "that body". Everybody wants to be in great shape. The main problem with most people is they don't have or know the tools that they need to help reach their goals. In this short blog I will touch upon some supplements that I have dealt with for quite some time that have helped me reach or come close to the goals that I have set before me. In essence, supplements for me are a way of convenience. Supplements give me the ability to take in certain nutrients that I might not necessarily come across on an everyday basis or I might just not have enough time to get from whole foods. Here is a list that I believe everyone should at least try for the next 8 week challenge. They will help you reach your goal at a faster rate and will give you the ability to train like you've never trained before. I have worked in the nutrition field for over 7 years now, so I have come pretty close to sorting out the garbage mainstream media advertised supplements.

Protein ; for those of you that are striving to burn fat and gain muscle (lean out) I urge you to try the dymatize elite gourmet protein. It has 22 grams of protein per serving and less than 150 calories. Imagine if you cut 2 meals per day that average 300 calories and substitute it with a simple protein shake. You will be reducing your caloric intake by 300 calories per day!! Not only that but you will be supplementing with something that will be feeding your body the proper nutrients to build muscle and burn fat.

Creatine : Maximize v2 by iforce nutrition. Now this supplement will give your body the ability to workout longer and harder than you ever have before. Say you workout 5 times per week, 30 minutes longer than previously. That is an extra 150 minutes of fat burning hard work that you expend per week. That is over 600 minutes per month!! It's a simple method of compound interest put into a body formula. The longer and harder you workout throughout the months the faster results come!!!

Aminos : While cutting calories during a diet you typically lose muscle mass due to the simple fact that you are taking away nutrients. An easy way to spare or build muscle while cutting is by supplementing with amino acids. Amino acids are called upon for muscle building/recovery. When the body is starved of certain building blocks of muscle your body will actually utilize real muscle tissue for energy. By taking a concentrated version of aminos your body is actually able to store or build muscle even though you are restricting calories to burn fat. The best supplement in my opinion is VPX Power shock!

In closing, with what scott posted in the previous post and these supplements that I have listed here can be a great combination to help you attain the goals that you strive for. Give it a shot, what do any of you have to lose?! You now have the tools and knowledge so there is no excuse anymore! Go out there and attain the goals that you have set for yourself.

Protein : dymatize elite gourmet
Creatine / pre-workout : Maximize v2 by Iforce
Amino: VPX powershock

Quote of the day

Scott Schwab
I wanted to send a shout out to the optimists of the world. Here is some health related information that we can all benefit from.

"Pessimism is bad for your health. It lowers your immunity! Your health at the age of 60 is strongly related to your optimism/pessimism at age 25. Pessimists are more prone to isolation because people don't want to be around you. Pessimists don't stick to health regimens or get medical advice."

-Martin Seligman-

Peace and Love

Scott Schwab
Today make the time to see someone or call someone that you have not spoken to in awhile. Some of the best ways to strengthen your heart is to serve other people, do something nice for someone, and/or reconnect or connect with someone you love. People who are happy and involved in other peoples lives, not talking about other peoples lives, are statistically more happy and healthy. I know it may sound strange, but I have done the research and there are many articles about the benefits of being a happy person who helps others.
This time of year we have plenty of opportunities if we just look outwards and than inwards rather then live inwards and look outwards. Life is short and there is so much to worry about if you don't watch yourself. Losing yourself in the lives of others, helps the time go by faster and helps you find the simple joys and pleasures in life. When you do call that person or see that person, let them know how you feel about them. Leave no doubt in their mind about how you feel.

Supplements

Scott Schwab:
I wanted to write and talk about some of the supplements that all of us should be taking no matter what our dedication to the gym is. I am a firm believer in supplements and have seen the drastic results when using them. There is a little research that needs to go into your decision and you should not assume that just because it is sold on the Wal-mart or Costco shelf, that it is good for you.

Multi-vitamin
Vitamins, minerals and other essential nutrients are the body's fundamental building blocks. They support a strong foundation and are responsible for our energy levels, performance and vitality. You want to always make sure that the A,B,D vitamins are included. However, it is also important to have Zinc, fish oils, magnesium citrate, potassium, and calcium as ingredients included. My pick for one pill rather then popping 5-10 that all do different things is Opti-men and Opti-women. The performance is legitimate and there is plenty of research and time on the market to back this product up. You can find it at: www.mixersnutrition.com

Fiber
As we age our bodies naturally start slowing down. The key for any metabolism and the health of your inner-body is to have some fiber to keep things flowing. Benafiber is a good product, but there are better out there. Find a fiber that not only helps to keep things moving, but will repair with digestive enzymes. Additionally find a fiber that will deliver a pro-biotic that keeps you healthy and will supply an army of antibodies that will eliminate bad bacteria and produce good bacteria. I know that sounds weird, but our bodies need bacteria to help the body fight off flu and sickness. My pick for the fiber of all fibers is by Myogenix. The product is called Pro-Fiber and Chandi and I personally take this product daily. You can find it at: www.mixersnutrition.com

Protein
One of the biggest myths about protein is that all are created equal. Nothing could be further from the truth. Protein is delivered in drink form, powder form, and even pill form. The form is not necessarily the key. The main objective is to look at the sugar and calories and compare it to the amount of protein that you are getting. Another myth is that proteins all taste bad. Again many taste chalky and gritty, but with the advancements in flavor extracts, you can get good flavor and not have to take on sugar, fillers, and calories. You need to understand that many of the proteins serve as a meal replacement. It is the best way to incorporate the plan of doing 6 meals. When you are busy, you simply throw some protein in a shaker with water or milk, and enjoy. One key is to have a protein that is an isolate so it mixes well.
The last myth reveled is that protein will make me bulk. Not true! There are proteins that are meant to help people bulk, with pre or post-work out additives. However, in its basic form it is meant to give you more of the stuff that your body needs. As a body works through the protein that it has in storage, the body will start burning muscle and break down the bodies health. Protein is your fuel and you need to give it as much as you can. Protein is a huge difference maker and you should be taking the best stuff available. My pick is Dymatize Elite Gourmet. It is a high quality blend that actually has time-release agents to give you releases during the day. It also mixes very well and the gourmet is a great tasting product. You can find all the flavors and blends at:
www.mixersnutrition.com

In conclusion, you will have better results, quicker, by taking something that will naturally help the body to act. There are thousands of products and based on your level of commitment and desired results, we can suggest other products. However, regardless of whether you do nothing in the exercise department or you go frequently, these are the building blocks for a strong foundation.

Dr. OZ (This can save your Life!)

Chandi Schwab




We all think eating fruit means just buying fruit, cutting it up and popping it into our mouths. It's not that easy. It's important to know how and when to eat fruit.

What's the correct way to eat fruit?

IT MEANS NOT EATING FRUIT AFTER A MEAL! FRUIT SHOULD BE EATEN ON AN EMPTY STOMACH.

Eating fruit like that plays a major role in detoxifying your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD.

Let's say you eat two slices of bread, then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it's prevented from doing so.

In the meantime, the whole meal rots and ferments, and turns to acid. The minute the fruit comes into contact with the food in the stomach, and digestive juices, the entire mass of food begins to spoil.

Eat your fruit on an empty stomach, or before your meal! You've heard people complain: Every time I eat watermelon I burp, when I eat during my stomach bloats, when I eat a banana I feel like running to the toilet, etc. This will not happen if you eat the fruit on an empty stomach. Fruit mixes with the putrefying other food and produces gas. Hence, you bloat!

There's no such thing as some fruits, like orange and lemon are acidic, because all fruit becomes alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruit, you have the Secret of Beauty, Longevity, Health, Energy, Happiness and normal weight.

When you need to drink fruit juice drink only fresh fruit juice, NOT the concentrated juice from the cans. Don't drink juice that has been heated. Don't eat cooked fruit; you don't get the nutrients at all. You get only the taste. Cooking destroys all of the vitamins.

Eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit-fast to cleanse your body. Eat fruit and drink fruit juice for just 3 days, and you will be surprised when your friends say how radiant you look!

KIWI: Tiny but mighty, and a good source of potassium, magnesium, vitamin E and fiber. Its vitamin C content is twice that of an orange!

AN APPLE a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants and flavonoids which enhances the activity of vitamin C, thereby helping to lower the risk of colon cancer, heart attack and stroke.

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits and protect the body from cancer-causing, blood vessel-clogging free radicals.

EATING 2 - 4 ORANGES a day may help keep colds away, lower cholesterol, prevent and dissolve kidney stones, and reduce the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. Also a key source of lycopene, the cancer-fighting oxidant. Also found in watermelon: Vitamin C and Potassium.

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene, good for your eyes.

Drinking Cold water after a meal = Cancer!

Can you believe this? For those who like to drink cold water, this applies to you. It's nice to have a cold drink after a meal, however, the cold water will solidify the oily stuff that you've just consumed, which slows digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks.

HEART ATTACK PROCEDURE

Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. Sixty percent of people who have a heart attack while they're asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Be careful, and be aware. The more we know, the better our chance to survive.

A cardiologist said if everyone who gets this mail sends it to 10 people, you can be sure that we'll save at least one life.

It can even be your life!








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