Be Careful of Who and What You Believe

This piece was inspired from both a little anger and exasperation from a conversation my dear wife and I had earlier as she was preparing to go to work. The anger and exasperation was not because of anything she has done, it was a result of something she was told by a “Nutritionist” while she was attending to one of her clients. Loraine is a personal care attendant who provides daily care to citizens in our community who are unable to care for themselves any longer, yet are still well enough to not be placed in a nursing home. As a personal care attendant, Loraine also interacts with other health care professionals who are a part of her clients care teams. Some of these professionals she speaks to on a frequent basis, some maybe only a few times at best. Some she will encounter multiple times a week with multiple clients, this “Nutritionist” being one of them. With this particular one, I am using the term “Nutritionist” very loosely as being a certified Nutrition Consultant myself, I am left scratching my damn head wondering just where in the hell this character received his training and certification from after the complete bullshit he told her this morning.

So what is it this “Nutritionist” said that has my britches in a twist?

As a lot of us do as we age, my dear, sweet wife gained a few pounds over the years, some of them as a result of a few health issues I am not going to get into here.

Life issues and weight gain happens.

Loraine made the wise and personal choice that she was going to do something about her weight gain and began doing Keto pretty strictly at first and has since been incorporating my methodology, David’s Way, by bringing in more complex carbs while still avoiding simple carbs and refined sugar. Loraine has lost just about 30 pounds now with a very healthy rate of loss, and I could not be any more proud of her. She looks and feels great. Yet, this “Nutritionist” told her that she is going all about her weight loss wrong.

Wrong! Despite her healthy rate of weight loss has been a consistent 1 to 2 pounds per week.

Wrong! Despite how she feels so much better physically and emotionally.

Wrong! Despite how she manages to stay on track even with the demanding schedule of her very demanding job.

And just what in the world is Loraine doing wrong in this “Nutritionist” mind? He said that she should not deprive herself of foods that she enjoys just because they contain sugar. She should not avoid foods that are comprised of simple carbohydrates. Apparently this fool believes the choice to cut out sugar and other simple carbs is not sustainable in the long run so you should just try to do a better job of managing your consumption of them.

Minimally, I find this to be poor advice coming from one who may not know any better.

Professionally, as this individual is a supposed professional, I find this advice to be absolutely contemptible.

Someone who is putting themselves out there as a professional should know this theory is complete bullshit. While it may be workable in theory, in a practical application, it is complete garbage spread by many who should know better.

Why is it bullshit?

Many, if not most over weight or obese individuals suffer an addiction to refined sugar and simple carbs. Refined sugar and simple carbs might make food taste really well, but it is a fact that most foods that are high in sugar are very low in nutritional value and very high in calories. It is not rocket science to figure out that too much high calorie low nutrient based foods are going to make you fat and be harmful to your over all health by increasing inflammation within your body, causing type 2 diabetes, heart disease, high blood pressure, increased risk of cancer, high cholesterol, high triglycerides and more.

It is a fact that sugary foods cause your body to spike your serotonin. Sugary foods will increase your level of endorphins which make you temptorarily feel better. Sugar causes your dopamine to surge. All of this serves to make you feel better in the moment just like a drug. These facts are not even arguable. Think about this, have you ever craved a brussels sprout in the same manner as you craved a piece of chocolate cake with a scoop of ice cream? Unless you are some kind of outlier, the odds are high that you didn’t. Brussels Sprouts do not contain added sugars like cake and ice cream. Brussels sprouts do not make you feel good in the moment like a piece of cake, now does it?

I have written about this in the past and will say it again; Telling someone with a weight problem which has come from a poor diet high in sugary foods they should continue to have sugary foods in their diet is as irresponsible as telling an alcoholic they should continue having the occasional beer or glass of wine. It is as ignorant as telling an ex-smoker they should still enjoy an occasional cigarette. Nobody in their right mind would ever do those things, so why in the hell would someone who is a so-called nutritional professional tell a person who has battled obesity as a result of a carb addiction they should still eat sugar?

I get the theory that in a perfect world, we should not deprive ourselves of foods that bring us enjoyment. But, we do not live in a perfect world, do we? Having battled my own sugar demons, I know the addictive nature of this substance quite well. I also know from personal experience that going sugar free is both doable and sustainable in the long haul. I give you plenty of delicious sugar free dessert recipes on this blog in order for you to still enjoy desserts without the guilt or worry of cravings which come from sugar consumption. There truly is no reason for anyone to continue eating refined sugar if it is causing them health and weight problems. It drives me crazy to see or hear of a nutrionional professional or business such as Weight Watchers tell their clients that it is perfectly fine if they continue their consumption of sugar and simple carbs. I would like to ask these nutritionists, and the corporate folks of Weight Watchers, just how in the hell do they expect someone who has proven they had no control over sugar and simple carbs in their diet in the past, is going to have control in the present. I would like for each of them to look me in the eye, and with a straight face, explain to me their position on how this is supposed to work in the real world, with real people who have real nutritional based weight problems.

Be careful of who and what you believe! Hell, you can even question me. I am open to any and all questions and will answer all. When you take advice from any professional, consider the nuances of their advice and their motivations. While I do believe there are some out there who may have well placed intentions, they may not full well understand the problems they are attempting to address. If one has never had a problem with carb addiction, it may seem reasonable to direct another to continue eating sugar. However, there are others, such as Weight Watchers specifically, who I believe are not on the up and up when they say “Eat what you want and track it, nothing is off limits”. While many do find success with Weight Watchers FreeStyle program, I find the vagueness of their program instructions to be either poor management or possibly even nefarious. They tell you that you can continue eating all the foods you enjoy as long as you track them and do not exceed your points. So folks continue eating junk food to their point limit, and then continue filling up on zero point foods that are still full of calories for the rest of their day which causes them to exceed their caloric needs based on their basal metabolic rate. I followed their program very closely for almost two years. I interacted with many folks on their social media platform Connect, and there was always that underlying theme that people would continue to eat all the foods they have always enjoyed, and then could not figure out why they were not losing weight despite not exceeding their point allowance.

Seriously. telling people with a weight problem they can continue to eat all of their favorite foods is ludicrous. By having some people who do enjoy weight loss success, there messaging gives a false sense of hope to those who will be nothing more than an income stream to Weight Watchers for months or even many years to come. I find it to be good profit driven business sense while also being morally repugnant.

At David’s Way we will soon be providing online counciling for those who desire personal assistance with weight loss and improved health goals. We have had to set back our launch because of a few obligations outside of this blog. We are finishing up our legal forms and other legalities including insurance and we will soon launch our counciling. This blog of mine has grown pretty huge and it is only my most excellent co-author/business partner Brenda Sue and myself who have built this on top of working full time and demanding jobs. We also work together online from two far away geographical locations in the country.

Our main purpose is, and always has been, to help others in achieving their best in health and weight management. We are equal opportunity in that we will step up to assist anyone regardless of their age, gender, sexuality, religion, culture or nationality. Who and or what you are is of no concern to us, if you want and need our help, we will be here for you as long as we have openings available to accomodate you fully. Since we announced that we would be providing counciling, we have already been approached by many. It is just the two of us right now, we will do the absolute best we can to care for as many as possible without the quality of care suffering.

I pledge to you, that we will always have your best interest at heart. My desire is to help folks to learn and adopt healthy nutrional habits as a life style in order to achieve a healthy body fat percentage, and good health, instead of only concentrating on a random weight number on your bathroom scale. What makes David’s Way diferent from other weight loss business is we want to help you, and then have you move on without our help. I do not want you as an individual to be nothing more than a perpetual income stream as some of the other weight loss business would have you. I promise that as with our blog articles, all of our advice will be well researched and thoughtful for you as an individual and a person as a whole.

You are not just a number or statistic as you would be from others. We will give you advice which is straight forward. We honestly want to help you to be the best that you can be.

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Curried Minced Meat with Peas (Keema Mattar)

Here is a delicious Indian recipe that your families will be sure to enjoy. I am using beef for the meat, but you could optionally use ground lamb, or even lentils as a meat substitute if you want to go the vegetarian route. The recipe calls to serve this on a flat Indian bread called Chapatis, but if you do not have access to an Indian grocery store, you can simply use a low carb tortilla such as Ole Extreme Wellness Tortillas. This recipe is going to require a little kitchen work, but is still going to be very easy on the family budget. If you already have the spices on hand, you will be able to prepare this recipe to feed a a family of 6 on about $12 to $14.

This recipe serves 6

333 calories

24.5g total carbs, 6.6g fiber, for 17.9g net carbs

20.3g fat

11.7g protein

  • 2 large onions
  • 2 medium potatoes, pared
  • 1 medium tomato
  • 2 long thin green chili peppers, seeded
  • 1/2 cup olive oil
  • 1 1/2 lb 95% lean ground beef (ground lamb or lentils as an option)
  • 2 tbsp tomato paste
  • 1 tbsp minced garlic
  • 1 tbsp paprika
  • 1 tbsp ground cumin
  • 1 1/2 tsp ground turmeric
  • 1 1/2 tsp grated, fresh ginger root
  • 1 1/2 tsp salt
  • 1 tsp ground cardamon
  • 1 (3 inch) cinnamon stick
  • 3/4 cup water
  • 3/4 cup fresh or frozen peas
  • 1/2 cup chopped fresh coriander
  1. Cut onions, potatoes, and tomato into small cubes. Cut chilies lengthwise into 1/4 inch strips.
  2. Cook and stir onions in oil in a dutch oven over medium heat until golden, about 15 minutes. Add potatoes and cook another 5 minutes.
  3. Add meat, cook and stir over medium heat, breaking meat into small pieces, until it is no longer pink, about 10 minutes.
  4. Add tomato paste, turmeric, ginger, salt, cardamon, and cinnamon to pan; saute over medium heat 30 seconds. Quickly stir in 1/2 cup water; simmer, covered over low heat 5 minutes.
  5. Add diced tomato, chilies, peas and corriander; mix well. Simmer, covered, over low heat 10 minutes. Stir in remaining water if mixture becomes too thick. Serve with chapatis or Extreme Wellness Tortillas.

White Beans with Sun Dried Tomatoes

Often I will hear people say that eating healthy is just too expensive. Or, they are always in too much of a time crunch to prepare a healthy meal at home for their family. This meal will feed a family of five for only a few dollars and your prep time is only about 10 minutes. This delicious bean recipe includes sun dried tomatoes which provide a robust flavor and a bit of chewiness. You could also add diced fresh tomatoes to the recipe if you wish.

This recipe serves 5

477 calories, 60.6g total carbs, 19.5g fiber for a net 41.1g of carbs.

23.9g of fat and 22.1g protein

  • 1 pound dried Great Northern (white) beans, sorted and rinced
  • 2 cloves garlic, crushed
  • 6 cups water
  • 1 1/2 tsp dried basil leaves
  • 1 tsp salt
  • 1/2 tsp pepper
  • 3/4 cup finely chopped sun-dried tomatoes in olive oil
  • 1 can (2 1/2 ounces) sliced ipe olives
  1. Mix all ingredients except tomatoes and olives in 3 1/2 to 6 quart slow cooker.
  2. Cover and cook on high heat setting for 4 to 5 hours, or until beans are tender.
  3. Stir in tomatoes and olives.

Health Benefits of Beans

  1. Protein source. Protein is a vital nutrient that plays a key role in virtually everything the body does. Beans are high in amino acids which are the building blocks of protein.
  2. Nutrient dense food source. Beans contain several vital nutrients, including folate. Folate can help prevent neural tube defects in a fetus during pregnancy. Dried beans contain nearly double the folate as canned beans, so cook dried when you can. Beans also are a great source for zinc, iron, magnesium and fiber.
  3. Antioxidant. Beans are rich in a type of antioxidant called polyphenols. Antioxidants fight the effects of free radicals, which are chemicals that affect a wide range of processes in the body, from physical aging to cancer and inflammation.
  4. Better heart health. People who consume beans may be less likely to die of a heart attack, stroke, or other cardiovascular health problems. Research suggests the consumption of beans is also good for reducing cholesterol. High cholesterol is a risk factor for heart disease and heart attack.
  5. Diabetes and glucose metabolism. Beans may help stabilize blood glucose levels or even prevent diabetes. Beans are high in fiber which helps reduce blood glucose.
  6. Contrlling appetite. The fiber and healthy starches in beans can help prevent food cravings. People may feel fuller after consuming beans, which may prevent over eating and assist in weight loss.
  7. Improving gut health. Research has shown that a variety of beans, especially black beans, enhance gut health by improving intestinal barrier function, and increasing the number of healthy bacteria. This may help prevent gut-associated diseases.

Metabolic Syndrome, The Hard Truth

As the years of our lives pass, it gets easier and easier to become a little over-weight, obese, or even morbidly obese. It may seem that just a few short years ago you were the high school star athlete or cheer leader. You were in top physical condition and a fine specimen to look at.

Then came the responsibilities of life, where you are raising a family and sometimes, no matter how hard you work, keeping the bills paid becomes a stressful focus. Sally has dance lessons, Johnny has his trumpet lessons, while the baby has colic and her constant crying is allowing no peace for anyone in the house.

Yesterday you were the picture of perfect health and fitness, today you look and feel like a busted can of biscuits. Your gut is hanging over your belt, unless you wear those stretchy pants where a belt is not required. You quit tucking in your shirts to hide said gut and you have also begun coordinating your clothing in order to not appear as fat as you have become. And yes, guys can be just as bad about this as the ladies. Well, guess what? You are not fooling anyone. If you are fat, you look fat no matter how you dress. But more importantly than your physical appearance, your health is what matters. Face it, if you continue your path to obesity with poor nutritional habits, your ability to care for your family and even yourself is going to become more difficult over time. You may find yourself making a choice between paying a utility bill this month or a co-pay at the doctors office in order for you to be seen for a condition that is 100% related to your poor dietary choices.

Metabolic Syndrome

What is Metabolic Syndrome?

In short, you are fat, out of shape and no longer a healthy individual.

Or for a longer explanation, you have a cluster of conditions that occur together, increasing your risk of heart disease, increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol and triglyceride levels. (1)

The term Metabolic Syndrome is a medical diagnosis. What you do about this diagnosis is going to be a matter of personal choice. You can choose to continue with your poor nutritional habits of convenience foods that are packed full of simple sugars, high in fat, sodium and preservatives. This weak choice is going to lead to taking out the time for more doctor visits with blood labs possible each time, along with having to take medications to control the issues you suffer from. Unnecessary money and time being expended away from the larger responsibility of your family and home.

Your other choice is to take personal responsibility for your health and to be proactive in doing something about it. If you are smart, you will clean up your diet and replace processed foods with healthy whole foods. You will eliminate simple sugar from your diet, and you will begin some form of exercise with your doctors approval. By cleaning up your dietary habits, your blood labs will normalize. By quitting refined sugar and other simple carbohydrates, your cravings for foods that contain them will subside. If you think eating healthy foods is too expensive, consider the reduction of monthly expenses when you no longer need to see your doctor regular and all of those monthly prescription refills you may have for blood pressure drug, statins, acid reflux etc… With the cost of medcal care today, you could likely pay for at least a weeks worth of groceries with the medical expense savings alone.

Is exercise necessary to become healthy? What if I am in a condition where my ability to do so has become impaired?

Well. if you either cannot, or simply do not want to exercise, then you had damn well better be much stricter about your diet. That is a simple and plain hard truth my friends. This point is not even arguable on any level. Here is another truth, if you can move your body in any fashion, then you can begin doing something, anything to become more mobile. Even if you cannot walk, you can still do arm. abdominal and back exercises. If you are still capable of walking, then you can do the following:

  1. Walk briskly. Or, briskly for you.
  2. Put on some music and move your body with dance, Move your body around, shift your weight from one leg to another, lift your arms to the beat of the music. Look like a young child again, have fun with it.
  3. If you cannot jump rope, make believe you are by skipping in place.
  4. Get up and down from your chair 50 to 100 times.
  5. If you have stairs in your home, then walk up and down them several times per day.
  6. Try doing jumping jacks.
  7. Hop in a circle around a room in your home. Get your kids involved, the young ones will have a blast. Try hopping on one foot at a time for 30 second intervals.
  8. Rise up and down on your toes to work your calves.
  9. Stand on one leg and hold onto a chair or a wall for balance. Extend your free leg in front of you so the heel stretches out about 12 inches in front of your standing leg. Now bend your standing leg knee so you lower your body about 6 inches, and then come back up. Do this 25 times and then switch legs.
  10. Jog in place, picking your knees up higher each time and also extending the time you do this.
  11. You can pick and choose any of these simple exercises and do them as you watch television and your program is interupted by a commercial.

Now of course if you are overweight and in poor condition, fatigue and soreness are going to be a limiting factor. But, these factors are only short term in nature. The objective is for you to work your way up with increased exercise. You may not be capable of running in a marathon next month, but you may find yourself at least able to walk in a 5k event. You can walk, do a few flights of stairs until you are fatigued. Take a rest and go at it again after a few hours. Build on the amount of time you can do this until you can go for a solid hour. The more out of shape you are, the more important it will be for you to exercise in short periods on a frequent basis. If you can only go at it for 5 minutes at a time, then plan your day to dedicate six five minute time frames to do your exercise. No excuses, just choose to plan and then commit. If you make regular exercise a habit, before you know it, you will find yourself far exceeding your original capabilities.

You can burn calories and fat with a variety of cardiovascular exercises, but if you want more bang for the buck, you must consider some form of strength training in order to increase your lean muscle mass. Some people will complain that they can not lose weight even when they have cut back on their food intake. Usually the problem is they are still consuming too many calories for their basal metabolic rate, still eating sugar and have very little lean muscle mass. The more lean muscle mass you have, the easier it is going to be for you to burn body fat. The way to address this is to go to our Calorie Calculator in our menu to find out your caloric needs and then consume a sugar free diet that is high in protein and low in carbohydrates, along with performing strength building exercises. Your body needs the protein to not only maintain your lean muscle mass, but more importantly to increase it. As your body fat percentage comes down, you also need for your lean muscle mass percentage to rise. At David’s Way, we actually support working towards a healthy body fat percentage over a random number you might want to see on your bathroom scale.

Invariably, people who complain that their metabolic rate is slow and they have trouble losing weight no matter what they consume week to week have weak muscles and are poorly conditioned. When you perform strength building exercises, you are going to increase the density of your lean muscle mass which is going to raise your metabolism. Increasing your lean muscle mass can be done by anyone who makes the choice to do so. If you want to be healthy, this is imperative. This is why we encourage achieving a healthy body fat percentage over a number on the scale. You might lose 50 to 100 pounds, be thin and yet be what is referred to as “Skinny fat”. Your weight means little if your body fat percentage is still at an unhealthy level. If you are thin and also soft to the touch, then you are no healthier than you were when you were much heavier. You are only thinner, do not fool yourself that being able to wear smaller clothing now means you are in decent shape. Skinny fat is still bad for you.

Many, if not most who go about losing weight, lose lean muscle along with body fat. If you do not maintain what you have or build upon it, you can regain all of the weight you have lost and now have a higher body fat percentage than you had before losing weight. This is going to be detrimental to your metabolism. If you are a yo-yo dieter who does not build muscle too, then your metabolism is going to slow more and more with each weight gain. Exercise is going to facilitate your weight loss and make you healthier. Vigorous exercise is even better. Build up to it gradually, You have the rest of your life if you have made a decision to be healthy for the remainder of your life. Start slow and build yourself up, do not injure yourself. If you have the fortitude to begin living a healthy life, you will find the will to eat healthy and exercise.

Metabolic Syndrome may be a medical diagnosis, or maybe it is actually a politically correct and polite way of saying you are fat and out of shape. Either way, you can do something about it. And what you do, does not have to require expensive doctors visits and medications. If you make an intelligent choice, you will clean up your diet and begin an exercise regimen right away. This truly is a matter of personal choices and then sticking with it. You are likely to have a few saboteurs along the way who will try to derail you by getting you to “just eat a little cake” or what ever. People who will tell you how good you have done and then pester you to join them in poor food choices. When you stick to your decision to only eat healthy and remain committed to making time for exercise, some of the people close to you may get angry when you do not join them in unhealthy habits. Bear in mind, if these kind hearted folks really care about your health and well being, they will not try to sabotage you. Misery loves company and unhealthy people will try to drag you down to their level. Sometimes, being around a crowd that eats a lot of unhealthy foods and do not exercise is like finding yourself in a bucket full of crabs. Where the harder you try to climb out, the harder they are going to try to pull you back in. Do yourself a favor and avoid the crabs.

Life and how we live it is truly a matter of personal choices. Choose wisely, you only have one body and one life.

(1) www.MayoClinic.org

How Deep Are Your Roots?

When the root is deep, there is no reason to fear the wind. Think about this meme for a moment and reflect on what it means to you as an individual.

How deep are your roots? Do you have deep roots which keep you grounded?

Or are your roots short and shallow, allowing you to bend to every little breeze which comes your way, never getting a firm hold of the earth underneath. Always at risk of being blown over by the slightest winds, too weak to weather any of the storms which life throws our way.

Especially when we are most vulnerable.

Most everyone can create their own personal development habits in order to improve their lives. It is a matter of making the personal choice to do so. Take a stand and and never accept mediocracy out of yourself ever again, for any reason. You are better than that. Nurture your roots to grow as deeply as possible, give yourself the mental fortitude and physical strength to overcome any adversity you may ever face.

Not wanting to write an entire novel on this subject, as that would be possible, I am going to address two distinct areas where you can help yourself;

Exercise and tracking your daily nutrition.

First, if you are out of shape and new to exercise, do yourself a favor and get your physicians approval before beginning any exercise regimen. Unless you are entirely disabled, there is almost always something you can do to move your body. Exercise does not have to involve any special equipment, not does it need cost you a penny. You can begin walking three or four days per week, gradually building up your pace and distance. Walking is one of the best and most restorative exercises for our bodies we can do. Walking exercises our muscles and increases our cardiovascular endurance as we also burn off body fat.

If you want to include any kind of resistance exercise to your life, which I highly recommend, there are numerous body weight exercises you can incorporate into your daily routine no matter your strength level. For example, if you can not do a single standard push up, do them from your knees and build up until you can do standard push ups. If you can not complete a push up from the knees, you can stand and lean with your hands against a counter top or a wall, and begin working at beginning to build your strength from this level. Maybe you want to tone your arms, (more on toning in a bit) but are not ready to buy any kind of hand weights. You can use cans of vegetables for weight resistance, fill empty milk cartons with water to a desired weight for your needs and use them as the handles make for easy handling. There are many ways you can improvise to accomplish your goals if you make the choice to do so. If you are an adult and want to bring back fond childhood memories, get a jump rope. Get a long piece of rope and get your kids jumping rope with you. Use your imagination, be free. Be sure to make your body as a whole benefit from your exercise routine.

Make exercise a part of your life, make it fun, make it your own personal time where you re-center and re-focus upon yourself.

Now, back to a term I really almost cannot stand, “toning”. Everywhere you go, you can hear a person tell you they are working on toning. No offense is meant here at all, but the “toning” crowd almost always get a few light hand weights and do a few are exercises which truthfully do very little for you if this is about all in which you do for resistance exercise. The “toning” crowd will tell you they only want to tone and do not want to get bulky from heavy weights. Here are a few points to consider if you only want to tone:

  • Toning comes almost entirely by your diet and is a result of burning off body fat. If you do not clean up your diet, know that you can not out exercise a bad diet for very long. If you want to tone, besides resistance exercise, quit eating sugar and simple carbs. And also limit your intake of complex carbohydrates while you are at it. Complex carbohydrates are good for our body, we need a certain level of them. However, they also can cause you to retain water weight if you consume too many and are not getting in truthfully moderate amounts of exercise.
  • Using a few light weights and just a couple arm exericses are not going to do jack for you. Period. At best, you may get a little temporary muscle pump in the biceps and triceps. But, this alone is not going to make your body as a whole look good.
  • No matter if you are male or female, you are not going to accidentally get bulky from lifting weights. Getting bulky and ripped with weights is serious business, it takes very hard work and dedication. It does not come easy for anyone who is not on performance enhancing drugs. And the truth is, getting bulky still takes the steroid users a lot of work and effort. Ladies, another point about getting bulky is your body does not produce enough testosterone in order for it to gain a lot of size. It is not going to happen. You can make your body the picture of perfect health, strength and beauty, but you are not going to get huge from lifting weights. The only caveat is, if you eat everything in the house to fuel heavy lifting, you will find yourself putting on body fat and defeating the purpose behind what you are attempting to accomplish in the first place.
  • The best resistance exercise program for your body is not going to isolate a few single muscles, the best programs for you will exercise your entire body.
  • I really do not advocate just trying to strengthen single muscle groups, especially for novices. For every pushing exercise you do, you need to be doing a pulling exercise too. If you want to work on your chest, you better be working on your upper back and shoulders too. If you are working your upper body, then by all means, work your lower body. The reasons being are if you do develop a little muscle and lose body fat at the same time, you are going to have an off balanced look. If your biceps are little more noticable, it will not be as good a look as it would be if your triceps are also developed. Remember that your triceps are actually a larger muscle group and contribute a lot to making your arms look good. (too many only want to work their biceps through endless curls) Next, you do not want to create strength imbalnces within your muscle groups. For example, if you have two different muscles that work in tandem with each other and one becomes stronger than the other, your risk of injury to the weaker muscle is increased. If you become injured and have not made exercise a life style, then odds are you may not return to it once you have healed. There are basements all around us which are filled with exercise equipment that is now only used to hang clothes from. Do not be this person.

Now for nutrition. Do you know how many calories per day you consume?

Do you know how many of each macronutrient you consume each day?

Can you tell yourself with certainty that you are eating a balanced enough diet in order to keep your body healthy?

If you want to maintain your weight, lose weight, or even gain a few pounds in a healthy manner, then you must know how many calories per day your body requires to achieve your goals. If you do not know your caloric needs based on your basal metabolic rate, then you are going to be fighting a losing battle because of a lack of very easy to obtain information. You can find your daily caloric needs by going to our Calorie Calculator and entering basic personal and confidential information to receive your daily caloric requirements. The report is visible only to you and you can either download it in a pdf format to your device or it can be emailed to you automatically. You simply enter your age, height and weight, gender, activity level and the amount of body fat per week you desire to lose or gain. Being as you do not enter your name, or any other personal information, your privacy is guarenteed.

Once you know your daily caloric needs, then it is imperative that you track your food intake and do not exceed that daily amount. Please note, that it is also important for healthy weight loss that you do also consume those daily calories. Tracking calories is quite simple. Nutritional information is on all food packaging except for meats and fresh produce. You can pick and choose how you track your calories, whether it is on an electronc device or in a notebook etc. Just ensure that you take the time to track them every day for all that you consume. After a brief amount of time, you will discover that you will remember the calories for your most commonly eaten foods.

Weigh or measure your foods as often as you can in order to truthfully know how much you are eating. There can be quite the caloric differnce between 3 ounces of beef and 5 ounces of beef, or between 1 and 2 tablespoons of peanut butter. Know how much you put into your stomach. If you are in a restaurant, then request their nutritional information for the meal you ordered. This can almost always be supplied for you.

Track your macro-nutrients in order to assure you are getting enough for your particular needs. For instance, I weight train very heavy 4 days per week and try to hike on rugged terrain once or twice per week for 10 to 15 miles. Because of this, my needs for protein are going to be higher than those for one who lives a sedentary life. Because glucose is our body’s main source of fuel which comes from carbohydrates, I also ensure that I consume enough without over doing them. My next point on tracking macro’s is that while our body stores glucose, it does not store amino acids which are the building blocks of protein which maintains and builds our lean muscle tissue. No matter whether you are a carnivore or vegan, you must consume a enough protein each day to ensure you receive all of the nine essential amino acids that your body cannot synthesize. The nine essential amino acids must be consumed daily for good health.

In closing, I often hear people say they do not have time for exercise or all of this foods tracking. I have to ask, is it that you do not have the time, or you just do not want to be hassled with it? I track everything I eat each day. I make it a priority as important as my main job to exercise regular. I work a 60 to 80 hour work week on top of being a nutrition and fitness fanatic and author. These things become easy if you make the choice to do them, and incorporate them into your lifestyle as just something you always do. After a period, you can find yourself tracking food with very little thought at all. You just do it.

If you do not have time for exercise and something as simple as tracking your nutritional intake, ask yourself;

Do I have the time to take off work because I do not feel well?

Do I have the time to sit in a doctors office because my poor nutrition has caused me health problems that could be avoided?

Do I have time to sit in a pharmacy while waiting on my prescriptions to be filled.

Do I have time for diabetes, heart disease, metabolic syndrome, cancer and many other maladies that can be brought on as a result of poor nutrition?

Do I have time to correct mistakes made which lead to my malnutrition and poor health?

Do I have time to check my blood sugar multiple times each day because of diabetes , and on and on and on…

How deep are your roots? Are you willing to make them grow in order to give yourself a strong foundation? Or are you going to choose to be weak and wither away on the vine, and all by personal choices?

Kicking Sugar To The Curb

Being certified Nutrition and Wellness consultants, Brenda Sue and I are often approached by folks who want to know specifics on how they should go about losing weight. One of the first things we always tell these inquiring minds is to quit eating sugar. We then encounter a wide range of reactions from people appearing a little melancholy because they need to ditch and old friend, and then there are those who get downright pissed off and refuse to accept this as the best way to permemently lose body fat.

We totally understand the emotions attached to sugar consumption. Happy childhood memories tied to sweet treats, running down the ice cream man. Grandma’s home baked chocolate chip cookies etc… Yes, we get it, we have had our own addictions to the stuff too. But, we also know that sugar is horrible for our bodies, despite the pleasures it brings us once a few sweet morsels pass though our lips. Those tasty treats made with added simple sugars are poison in your bloodstream. Like a cigarette, it is not going to kill you today with the first nibble. Nope, it is a lifetime consumption habit which will eventually creep up and bite you in the rear when you are not looking. You will be ambling through life, fat, dumb and happy and feeling good, when one day you realize that besides being over weight, your blood pressure is now high, your cholesterol and triglycerides have elevated to unhealthy levels, and your liver and kidney functions are not withn their normal ranges. And you can bet your lunch, most often these symptoms are going to be a direct result of a poor diet, high in low nutrient calories from your sugar habit.

Of course we need some sugar in our diets, only we should get them through complex carbohydrates rather than simple refined sugars. The only caveat to simple sugars is getting them through fruit where the fiber content slows the absorption of sugar into your blood stream, The fiber in fruit allows these simple sugars to be absorbed much the same as complex carbohydrates. We need a healthy amount of carbohydrates in order for our bodies, and our brains in particular, to operate properly. The problem is most people are consuming far too many carbs and sugar, and they are not even aware of the problem. It truly is absurd when you see adults drinking several servings of sugar laden soda pop every day of their lives while also eating lots of sweet treats while remaining blissfully unaware of the damage they are doing within their bodies.

In the world of today, with all of the convenience foods available, it becomes difficult for some to avoid added sugars. I get this, but I also know for certainty, it is not impossible to avoid added sugar. I live my life totally free of added sugars and keep my carbohydrate intake low too. Know that when we are talking about added sugars, we are not only referring to instances where you might eat cookies or stir a few spoons of sugar into a glass of tea. No, we are also talking about processed foods where simple sugars have been added for taste. We tell people to not only quit sugar but to also quit consuming processed foods as so many are full of empty calories derived from sugar, high fructose corn syrup, honey, agave syrup, and date syrup to name a few. Yes, all of this garbage is bad for you and there is really no good reason to ever consume any of it.

Reasons to quit sugar:

  1. You will immediately begin to burn body fat. The reality is once you quit sugar and processed foods, you will have a difficult time eating enough healthy, whole foods in order to meet the calories your body requires based on your basal metabolic rate. With sugary foods, exceeding your needs is quite simple. You can exceed your daily caloric needs in only one trip through a fast food restaurant drive through. Because your body will not have any of this excess sugar to use for energy, it will grab onto and burn your stored fat. Weight loss truly is a matter of calories consumed verses calories burned, unless you have a health condition such as hypothyroidism where your thyroid does not properly produce hormones. There are a few other medical reasons why some can not lose weight efficiently, but even with these problems, it is not always impossible to do so when you eat healthy foods.
  2. Your hunger cravings will go away. Yes, you will still get hungry, but those awful cravings that are sometimes referred to as being “hangry” will no longer be there to ruin your day. If you consume complex carbohydrates and plenty of fiber, your body will receive a steady dose of energy and your fuel tank will never be empty enough to make you insane with cravings. Even after fasting for lets say 16 hours, you will not feel so ravenous that you could clean out the entire pantry in one sitting.
  3. You will feel far more energetic. Your need for naps might all but disappear once you quit sugar. You will find you need fewer cups of coffee or energy drinks to get through the day. By only consuming complex carbohydrates, you wll keep your body and brain more fully fueled all day long. You will notice a huge decline in getting mental fog and malaise in general. By making wise food choices, you will feel like a new person with all of your new found energy.
  4. Your big old round tummy is going to shrink. You will notice your belly becoming flatter almost right away as simple sugars not only cause you to create body fat, they also cause you to retain water because of inflammation throughout your body. Your belly also begins to slim because your gut’s unhealthy microbes will have less sugar to munch on themselves. Unhealthy gut microbes eating the sugars you eat, cause your belly to bloat which makes it appear even larger than it really needs to. In recent years, there has been an increase in “bad” belly biome bacteria called Firmicutes. This has resulted in a quite noticeable difference in the appearance of Americans from leaner years of the past to the fat years of the 2000’s.
  5. Your risk of type 2 diabetes is going to be greatly reduced. Eating too many simple sugars can wreak havok in your system. This can happen in the short and long term. The more simple refined sugars you consume, the more insulin your pancreas produces, which will eventually lead to insulin resistance, weight gain, diabetes, and metabolic syndrome. This is not rocket science, your body will be many times healthier by quitting sugar.
  6. Your muscles will become stronger. As you age, it becomes even more imperative to quit sugar as it has been linked to a condition called sarcopenia. Sarcopenia is simply age related loss of muscle mass. This happens because added sugar blocks the body’s ability to synthesize protein into muscle. By quitting sugar, you can keep your muscles younger and stronger, that same lean muscle mass will also help to keep your metabolism revved up in order to more efficiently burn body fat.
  7. Your mental outlook is going to improve by quitting sugar. If you do not like looking like a jelly donut, if this gets you down, you are bound to have an increased level of self esteem and confidence once you have quit sugar and have an improved physical appearance.

Be sure to read the labels of foods you buy in order to avoid added sugars, Remember this, if you are regularly consuming foods with added sugar, you have given up all control over how much sugar you consume.

Make the wise choice today. Take complete control of your life and live to your fullest and healthiest. Be the best you that you can be each day.

You can do it, if only you first try…

Diabetes, Obesity and Life Choices

In America, in this modern world where we have all the information in the world contained within the phone held in our hand, we as a nation have become nutritionally ignorant. It is now the norm for American citizens to be overweight and almost all adults will eventually have to take prescribed medications for heart disease, diabetes, cholesterol, or blood pressure. Today, the number of obese Americans actually outnumber those who smoke, use illegal drugs, or suffer from other ailments.

Here is a hard truth for you, obesity is a personal choice made by the individual. We choose what we consume. We choose to eat high carbohydrate foods full of sugar and preservatives. We choose fast foods of convenience rather than preparing a healthy meal at home. We choose to mindlessly eat in front of the television over sitting as a family at the dining room table. The choices we make with food creates diseases and fuels out of control medical costs. This is a scientific fact that can not be argued with any intelligence. Are you aware that even just being five extra pounds of body fat on a normal size body frame can lead to type 2 diabetes? Sadly, diabetes is now beginning to explode worldwide as populations in all corners of the globe are now being exposed to processed foods in the worlds food supply,

Around the world, most physicians are attempting to solve obesity related ailments such as diabetes, high blood pressure, and high blood pressure with medications and invasive medical procedures. The absurdity of this is, these maladies come from the choices we make with food. It is a fact that people who choose to eat healthy and exercise in order to keep their body fat down to healthy levels almost never get diabetes, high blood pressure, high cholesterol, or the related ailments that come from these conditions. If you make the choice to eat healthy and exercise your body, you are much more likely to live a healthy life, physically, mentally and financially. Diabetes and obesity is taking a huge financial toll on America. Our choices to eat food products that are high in calories and low in nutrition may eventually bankrupt us as a nation. The average type 2 diabetic incurs about $6,650 a year in health care expenses directly related to diabetes. More than half of Americans can expect to be diabetic or prediabetic by the year 2020 which is soon to be here. Oddly, a lot of folks, despite their poor nutrition habits and obesity are totally unaware that they are either prediabetic or have it fully.

With our poor choices of nutrition, eating what is quick, cheap and makes us feel good, we as a nation are eating ourselves into premature graves. Our lack of good nutritional habits are at the core of our health care crisis If you or someone you love is obese and or diabetic these medical complications can and should be expected if you never take the initiative to clean up your diet and to begin exercising your body:

  • Heart disease-Death from heart disease and risk for stroke is three times higher for diabetics.
  • High blood pressure-75% of diabetics have high blood pressure (130/180 or higher)
  • Blindness-Diabetes is the leading cause of blindness among adults.
  • Kidney disease-Diabetes is the leading cause of kidney failure.
  • Nervous system disease-The majority of diabetics develop nervous system impairment such as reduced feeling in the feet, impaired digestion, and erectile dysfunction.
  • Amputations-Diabetes is the leading cause of limb amputations.
  • Cancer-Diabetes increases the risk of cancer, including a 30% increase in colorectal cancer.

If you are obese and are neither diabetic or prediabetic, do not get a false sense of confidence that you can continue to live with an unhealthy diet. You really are not any safer from health risks than the diabetic and here is why. If you are significantly overweight, with an excess of fifty pounds of body fat, your body is going to require huge loads of insulin from the pancreas, up to ten times more that of people of a healthy body fat percentage. Some folks have a large pancreas beta cell capacity, so they can produce insulin levels high enough to not become diabetic. These people have insulin levels high enough to be a strong predictor of heart attack risk and a shorter life span. Whether obese folks are diabetic or not, their high insulin levels are dangerous. You physician can better predict a heart attack from your insulin levels than they can from your cholesterol levels. It is not uncommon for people to end up on a gurney in a hospital emergency room fighting for their very life as a result of a heart attack when they learn their blood sugar levels are elevated. These heart attack victims never had any idea they were diabetic as their first indication came from a heart attack as a result of having high insulin levels for far too many years.

Every day you can begin the day by making the personal choice to live healthy by consuming a diet that is conducive to low body fat levels and by beginning some form of exercise with your doctor’s approval. You can make this choice. Choosing a healthy life may seem difficult at first, but it will become easier as you develop a new and improved lifestyle.

You can also wake up and make the choice to eat poorly and to not move your body except to get your butt up off the couch to waddle into the kitchen for another jelly donut. You can make the choice to live easy in the moment, but here is a dose of reality for you. This choice to live easy in the moment is going to cost you dearly later in life when you suffer the hardships which arise from unhealthy life habits.

It is your life and your choice to make in how you are going to live it. Choose your path intelligently. If you choose to take the path of least resistance, be prepared for the hardships which are sure to come. Choose wisely.

Turkey Chili

This delicious turkey chili recipe is quite simple to prepare, yet tastes like it might have been crafted by a gourmet cook. You can mix and match the flavors of this chili by using black beans instead of pinto beans or ground beef, or even ground pork instead of ground turkey. That is the beauty of cooking, with a little imagination you can make any recipe truly one of your own.

This recipe serves 10

279 calories

21g total carbs, 5.2g dietary fiber for 15.8 net grams of carbs

9g fat

27.9g protein

  • 2 1/2 lbs ground turkey
  • 2 large onions, chopped
  • 1 large green bell pepper, chopped
  • 1 can (28 oz) diced tomatoes, undrained
  • 2 cans (15 oz each) pinto beans, undrained
  • 14 oz chicken broth
  • 2 tsp minced garlic
  • 2 cans (4.5 oz each) diced green chile peppers, undrained
  • 1/3 cup cornmeal
  • 1 tbsp chili powder
  • 1 tbsp dried oregano
  • 2 tsp ground cumin
  • 1 tsp salt
  • 1 tbsp red pepper flakes (optional)
  1. Cook ground turkey in a skillet over medium high heat, stirring frequently until no longer pink. Drain.
  2. Mix turkey, onions, bell pepper, tomatoes, beans, garlic, broth and chile peppers in a 5 to 6 quart slow cooker. Add in remaining ingredients and stir well.
  3. Cover and cook on low heat 7 to 8 hours, or until chili is thickened and bubbling. Chili will hold on low heat setting for up to 4 hours. If chili becomes too thick while holding, stir in up to a 1/2 cup hot water to thin.

Nutrition, Putting Together The Piece’s

So, today is the big day, the one where you decided enough is enough and you are finally going to do something about your obesity. But with all the competing diet plans available, you are having a difficult time making up your mind which one is going to suit your personal needs best.

Decisions, decisions…perusing the internet to find the best program is enough to overload the mind.

Overwhelming to the point you might just decide to remain fat.

Weight Watchers, Keto, Whole 30, Cabbage Soup, Jenny Craig, Nutri System, Vegetarian and Veganism, Pineapple and Cotton Balls,

and on and on…

Of course I would like for you to follow my methodology, but no matter which direction you choose to lose weight, it is imperative that your choice is variable enough to provide you with all the macronutrients, vitamins and minerals your body requires for good health. You also must remain vigilant to consume enough calories in order to not lose too much lean muscle as you are cutting unhealhty body fat. Herein lies the problem with many weight loss programs, you may very well find yourself with too large a caloric deficit with foods that do not provide all of your nutritional needs.

Too often, people cut their calories far too drastically when they decide to lose weight. Calories burned verses calories consumed, right? The answer is both yes and no in this regard. While it is a given that in order to lose weight you must reduce your calorie consumption in order to do so, far too many reduce their daily caloric intake to unhealthy levels. Caloric levels that really should only be done in extreme circumstances and only under a doctors supervision. When you cut your calories too far, you will first lose a lot of water weight before losing fat along with much needed lean muscle mass. As you lose muscle mass, your metabolism is going to slow down. It is important that you not cut calories too far, and that you consume enough protein in order to maintain your lean muscle. If you lose muscle along with your body fat, and then regain those lost pounds but only through fat, you have a new problem. That problem is that, even if your body weight is back to where it was before you lost weight, your body fat percentage is now going to be higher than it was before. Each time you repeat this cycle, your metabolism is going to slow down as your body fat percentages rises. You might get to your goal weight and maintain it, but if you become what is referred to as “skinny fat’ your slower metabolism is going to make it quite easy for the weight to return. Skinny fat is no more healthy or attractive than just being obese fat. You have to choose to lose weight for your healthy body fat percentage and not just to achieve a random number you would like to see on your bathroom scale. You know this number that you want to see when you step on the bathroom scale…despite being over 35 years old, you want to weigh what you did as a junior highschool cheerleader or some other random idea of perfection.

Other problems associated with consuming too few calories:

  • Loss of nutrients. On a diet too low in calories, there is a good chance that you will not be consuming enough variety of foods in order to recieve enough nutrients for good health. While supplementation may be of limited benefit, you are better off increasing your food intake to get these nutrients naturally.
  • Gallstones can be a side effect of a diet too low in calories. When you lose weight too quickly, your liver excretes extra cholesterol which leads to too much cholesterol in the bile, which can lead to gallstones.
  • Nausea can become an issue because you are not receiving enough nutrients, and very little by way of carbohydrates.
  • Fatigue becomes a problem as your blood sugar drops which causes your energy levels to plummet. Your body and brain requires calories to function properly. If you cut your calories too low, it can become difficult to maintain clear mental focus.
  • Headaches are an issue when your blood sugar levels drop and creates a deficit of glucose in your bloodstream.
  • Low calorie diets can cause constipation if you are not consuming enough fiber.
  • Menstrual cycles can be affected by drastic loss of weight. A low calorie diet can wreak havoc with your hormonal balance.

Now, to address other health and nutrition issues that arise from some of these fad diets besides what can come from too low of a calorie intake. Here is a dilemma and scenario that can be found on any given day on any given social media sight that is related to weight loss, this scenario is quite prevalent on Weight Watcher’s social media Connect.; Joey Bagofdonuts has been living on pizza, fast food, soda pop and beer for a number of years and makes an intelligent decision that he needs to get his act together, clean up his diet and lose weight. Joey is 70 to 100 pounds overweight, has type 2 diabetes, high blood pressure and as a result of his obesity, suffers metabolic syndrome.

Mr Bagofdonuts is no dummy, he has done fairly well for himself despite letting his health suffer through unhealthy dietary habits. He thinks back on words from his grandma about eating his veggies. He knows from classes back in his school days that our bodies need the nutrients from fruits and vegetables, and he is correct in this. Joey decides correctly that his weight and health problems are a direct result of too many cheeseburgers, fries and milk shakes at his local McGreasyburger along with all of those high sodium content meats and cheeses he has had piled atop his weekly pizza’s. After studying different weight loss programs, Joey decides to make a 180 degree change in his life for the better and chooses to become a Vegan. Afterall, what could be healthier than living on fruits and vegetables, they are good for you with all of their vitamins and minerals and very low fat and cholesterol contents. I am not going to knock the Vegan way of eating, but if you ever decide to take this route, you had damn well better understand your nutritional needs and how to make sure they are all fulfilled. Understanding nutrition as a Vegan or vegetarian becomes even more critical if you are going to make your children take on this dietary lifestyle too. If you do not know nutrition, you and your children will only lose some pounds at best. At worst, you can cause yourself serious health issues that may or may not present immediately. You could cause yourself neurological problems and or pernicious anemia through this lifestyle.(1)

You must consume protein in enough variety in order to ensure that you take in all 9 essential amino acids in order for your body to maintain and support its cells and tissues. Your body does not store these essential amino acids which is why you require them in your daily diet. If essential amino acids are missing from your foods, your body’s first response is to break down muscle tissue to access these missing amino’s in order to use them elsewhere in your body. Muscle wasting is the first symptom of an amino deficiency followed by a decreased immune response, weakness and fatigue, changes to your hair and skin followed by even a mental degradation. (2)

Vitamin B12 deficiency can come from a lack of animal products in your diet. There are no plant resources for this vitamin. You will need to take a B12 supplement in order to avoid a deficiency which can cause the neurological problems along with pernicious anemia. (1)

While it is true that vegetarians get the same amount of iron as meat eaters, the iron in meat is more readily absorbed over those in plants, the non-heme variety of iron. Absorption of non-heme iron is enanced by Vitamin C and other acids found in fruits and vegetables. However, it can be inhibited by the phytic acid in whole grains, lentils, seeds and nuts. (1)

You need Omega 3 fatty acids. Diets which are low in fish and eggs are low in EPA and DHA. Or body’s can convert ALA in plant foods to EPA and DHA, but not efficiently. You can get DHA from algae supplements which increase blood levels of DHA as well as EPA through a process called retroversion. DHA fortified breakfast bars and soy milks are available to help with this.Dietary guidelines call for 1.10 grams per day of ALA for women, but for those who consume little to no EPA should get more than that. Good ALA sources include flaxseed, walnuts, canola oils, and soy. (1)

Note about soy and quinoa; These are the only plant sources that are a complete protein which provides you with the full amino acid profile required for good health.

Here are some great resources if you are, or are considering vegetarian or veganism;

American Dietetic Association (www.eatright.org)

Vegetarian Resource (www.vrg.org)

Vegetarian Society of The United Kingdom (www.vegsoc.org)

Rapid weight loss is not good, and is rarely permanent. A healthy weight loss rate is only 1 to 2 pounds per week maximum. One pound of fat is 3500 calories. If you want to lose one pound of fat per week, then you simply reduce your calories by 500 per day to equal 3500 per week. Bear in mind that you did not become overweight in a short amount of time, getting back to a healthy weight may take a while if you do so in a healthy and sustainable manner.

(1) www.health.harvard.edu.

(2) www.healthyeating.sfgate.com

Living Positive

It is now Spring and the earth is once again coming back to life. New Years resolutions have been made and many of these have already been forgotten. Be your own best friend and fulfill those promises you made to yourself. Bring about changes to live a healthier life, find something beautiful about every day, the power is within you.

If you want to make positive changes in your life:

Don’t sit on the couch and wait for it. Go out. Make a change.

Smile more. Be excited. Do new things.

Throw away what you have been cluttering.

Do not follow negative people on social media.

Go to bed early, get up early.

Be fierce. Do not gossip. Show more gratitude.

Do things that challenge you.

Be brave

Author Unknown

It is a new season and on behalf of Brenda Sue and myself, I want to thank each and every one of our readers from around the world for your kind support. We have now been read in 65 countries in just under one year. Friends, we want to be the best all round source of nutrition and fitness blog you can find, and have many projects in work to get us there.

We have a search function where you can search out topics with key nutrition or fitness words.

We have a calorie calculator where you can enter your personal information and learn exactly how many calories per day you need to achieve your weight management goals.

We have a new forum we would love to see grow. You can jump into a current topic or create a topic of your own. All that we ask is it remain respectful to all and please avoid political or religious topics. Not that we are not interested in either, it is just that they can become too divisive. Lets find common ground no matter our ages, genders, religions, political affiliations, or nationalities. We truly welcome all no matter who you are.

We have a chart where you can get calories burned for different exercises and activities. This chart is in work still with vast improvements coming, yet is still good for getting an estimate of how many calories you might burn for multiple activities.

I am in work on a calorie chart where you will be able to look up the calories of foods along with their macronutrients. The chart will be up soon and will contain well over 500 food and drink items. This chart will be added to on a consistent basis to eventually include the nutrition information even for popular restaurant menu items.

We work very hard to bring you the best information and try to address every aspect of good nutrition and fitness. If there is a topic we have not covered yet, and you would like to see, then by all means, contact us through email. The link to do this is in our main menu.

Again, we deeply appreciate all of our readers. It is humbling to have so many loyal followers, we aim to please.

David