Good Bye To Collage Video. You Will Be Missed.

Collage Video is out of business.  The exercise DVD company that has been reviewing and selling at-home workouts for more than 20 years has suspended operations.

I have shared links to workout DVDs at Collage Video many times on this site.  In fact, the first indication I had that Collage Video was no longer in operation was a notification I received alerting me to several  broken links on my site.  All of the broken links led to Collage Video.com.

The best thing about Collage Video was the video clips and reviews.

The best thing about Collage Video was the video clips and reviews.

Over A Thousand DVDs Reviewed

Collage Video offered something unique to consumers with the thirteen hundred plus workout DVDs it had for sale.  You could browse through the site, watch snippets of the workouts and read detailed reviews before you made a selection.  I used this site a lot to find the perfect workout for friends and co-workers.

What I liked most about Collage Video was being able to see the workout trailers for so many DVDs.  I discovered instructors that I might not have known about – Patrick Goudeau for example – if it hadn’t been for Collage Video.  I’m guessing the instructors that were highlighted on the site will miss that exposure.

Collage Video indicates that their reason for closing is because they are not able to compete with larger companies. Do they mean Amazon?

That might be one reason, but no doubt the free workouts channels like Be Fit, that can be found at YouTube have affected their sales as well. Why purchase a DVD when you have access for free?

Add to that the fact that most of the instructors that had DVDs for sale at Collage Video have their own web sites where customers can download the video, receive it instantaneously, and not spend money on shipping costs.  Collage Video also did not support affiliate marketing which may have resulted in a loss of consumer awareness and missed sales for their products.

As much as I liked visiting Collage Video.com, I have to admit that I sensed they were struggling to keep up with the current trends in today’s market.

What Now?

Collage Video is still alive and well in the YouTube archives so you can view short clips of all the videos that they had for sale on the site. You’ll just have to purchase them somewhere else

If you do a Google search for Collage Video.com you’ll land on a splash page that indicates the company still has plans in the works for a different operation but there’s no hint as to what that might be. I’ll be anxious to see if they will be able to re-invent themselves so that they can become relevant again in today’s market.

The official announcement from Collage Video.

The official announcement from Collage Video.

Were you a customer and fan of Collage Video?

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Are Processed Foods Bad For You (or is this just another diet fad)?

We’ve been through the low-fat-high-carb and the low-carb-high-protein phase.  We’ve read about Paleo, intermittent fasting and green coffee beans. Now ‘experts’ are telling us to forget everything we’ve learned so far.  What we need to do is remove the processed foods from our diet and eat ‘real’ food.

That sounds pretty simple but what exactly does that mean? And, more importantly, is this just one more fad that we’ll find doesn’t work either?

This is where it all began.

This is where it all began.    Flickr photo by (Bayswater 97)

Is Swanson To Thank (or blame)?

When the Swanson TV dinner made its debut in 1954 the convenience food blitz began.  The Swanson TV dinner was a novelty and  moms that needed a break from the kitchen were crazy about them. Mom would heat up the frozen meals (on occasion) as a treat to dad and the kids for dinner.  More than 10 million TV dinners were sold during their first year in production.

The spin-offs that came from the original Swanson turkey and dressing dinner with corn that was packaged in a tin foil tray are beyond imagination. Today supermarkets are lined with heat-and-eat dinners and other easy-to-prepare packaged foods that provide meals for millions of Americans three times a day (plus snacks) every day.

Each time you buy one of these easy to prepare food you’re getting more than you realize.  Along with your Swanson turkey and dressing and Kraft mac and cheese you’re getting preservatives to keep the food from rotting, colorants that increase eye appeal, flavor enhancers for taste, and texturants that make the foods more palatable.

Processed foods also contain varying amounts of sugar, high fructose corn syrup, sodium, and vegetable oils. Processed foods are typically low in fiber and nutrients and are easy to digest so we want to eat again sooner than we would if we ate a whole food.

To top that off, researchers are now convinced that these foods that we’ve all become so accustomed to are addictive.  People that eat them develop cravings that keep them coming back for more. The more you eat the more you want and the harder it is to stop.

Processed Foods and Chronic Disease

There’s some pretty compelling evidence that shows the impact that the deluge of processed foods has had on our health since families sat down to the Swanson TV dinner 40 years ago. Over the last four decades there has been a sharp increase in the consumption of processed foods.  Processed foods now make up 70% of the Americans diet.

The rise in overweight, obesity and chronic disease runs parallel to that trend.  Diseases that were at one time associated with aging – diabetes, fatty liver, cardiovascular disease and cancer– are now being diagnosed in children as young as three and four years old.

Scientists have also linked processed foods to autoimmune diseases including multiple sclerosis, alopecia, asthma and eczema.  And a 2012 study suggests that the epidemic of autism in U.S. children may be associated with the American diet.

Not All Processed Foods Are Bad

Most foods that you purchase have been through some processing. Whether it’s a bag of fresh-cut spinach or a container of frozen blueberries, something has had to take place to get the food from the farmer to the grocer.

Frozen and fresh packaged fruits and vegetables, nuts, seeds, and legumes are minimally processed foods that have been prepped for packaging. There’s no reason to avoid buying and eating these foods unless you have access to fresh foods all of the time.

Foods with ingredients added for flavor, texture, and preservation are more heavily processed. These foods may not need to be completely avoided, but a quick look at the label will tell you if they contain ingredients that are risky to consume. A long label with a list of ingredients that you don’t recognize and can’t pronounce is a red flag. So are foods that have added sugar, high fructose corn syrup, sodium, and trans fats.

The most heavily processed foods are the most convenient.  Ready-to-eat foods like frozen pizzas, microwave meals, and foods that can be prepared by adding boiling water all indicate that they have been through a radical procedure and are the farthest away from resembling a real food. A dependence on these foods increases your risk for obesity and chronic disease.

Take Care Of Yourself First

The idea that eating ‘real’ food is the solution for weight management and overall better health is here to stay.

The correlation between processed foods and poor health has been proven. What you can do is look at what foods you’re eating and feeding to your family and decide if that’s the healthiest choice you can make.  It’s up to each of us to stop buying the crap that the food industry is trying to sell us.  That alone will inspire them to change.

If you want to learn more about the food industry and the products that are on the shelves of groceries everywhere, check out the trailer of the documentary “Fed Up” that reveals how processed foods have led to one of the largest health epidemics in American history.

If we are going to change our health, we have to change the way we eat. Giving up convenience foods might not be easy but it will be worth it. To get started, head over to the 100 Days of Real Food web site and sign up for the 10 Day Challenge. If you take it 10 days at a time you’ll find it’s easier to get off the heat-and-eat-train and on the road to better health.

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Prunes: A Sweet Swap With No Added Sugar

When’s the last time you ate a prune?  If it’s been awhile it may be because you associate them with your grandma or another ‘person of age’ in your life.

Prunes aren’t just for mature audiences.  They are a sweet, nutritious treat that can tackle a sugar craving and keep you from giving into some of the less desirables (like candy and pastries) as you work to reduce the amount of added sugar in your diet.

Prunes

Why Prunes?

Dried plums, or prunes, are full of phenols that function as anti-oxidants.  Anti-oxidants are effective in neutralizing potentially dangerous free radicals that can cause cell damage and over time lead to chronic disease.

The abundance of soluble fiber in prunes helps normalize blood sugar levels by slowing the rate at which the food leaves the stomach.  Soluble fiber increases insulin sensitivity which plays a role in the prevention and treatment of type 2 diabetes. Eating foods that are high in soluble fiber also decreases the risk for colon cancer and provides food for healthy gut bacteria

Plus, a study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as prunes, helps prevent heart disease.

Prunes are also a very good source of vitamins A and B6, potassium, copper, vitamin C, manganese, phosphorus, and niacin.

A Sweet Swap

Try replacing the Fiber One bar that you eat for breakfast or the afternoon 100 calorie snack pack that holds you over until dinner (but offers nothing in the way of nutrition) with a serving of pitted prunes. The prunes are naturally sweeter and lower in calories yet higher in nutrients than granola and cereal bars.  A fourth of a cup of prunes is only 104 calories.

Prunes have made a comeback because of their health benefits and versatility. Prunes can be added to brown rice, steel cut oats, Greek yogurt and salads.  Use them as you would raisins or dried cranberries to add flavor, fiber and nutrients to your favorite dishes.

What’s your favorite way to enjoy one of the world’s healthiest foods?

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Fitness Tip Of The Week: 100 Squats A Day. Everyday.

You can get big results from doing 100 Squats A Day. Everyday.

Sometimes just doing one simple thing can make a big difference.  It’s easy to get into the habit of thinking that if you’ don’t have at least 30 minutes to work out you might as well forget it.

No true.

A lot of days I’m busy too but I’ve decided that I am going to add 100 squats a day to whatever it is I’m already doing.

There are a lot of reasons to add 100 squats a day.  The main one is to look better in jeans and a swim suit. Bikini season will be here before you know and, I don’t know about you, but my body isn’t ready.

Plus, doing 100 squats a day is easy.  It only takes a few minutes, you don’t need any special equipment or a gym membership.  You can do them in your bathroom while you’re brushing your teeth in the morning, in the evening while you’re preparing dinner, or in front of the TV at night.

It doesn’t matter where or when.  Just get them done!

There are many ways to squat but to get results the basic squat will do:

Squat

Add some weights to your squats (as in dumbbells, a weighted bar or medicine ball):

Squats with weight

Or do a plyo squat by adding a jump at the end:

 

Plyo squat

However you decide to do your squats, make sure that you’re in good form. You want your hips to drop behind your knees and over your heels.  Be careful not to push your weight out over your knees. The best way to make sure you’re doing the perfect squat is to pretend you’re sitting down in a chair that someone is pulling away from you.  You have to stick your booty way to the back to reach it.

The baby in this picture (from Pinterest) has the 411 on squats. (You don’t have to go quite that low though.):

Baby Squatting

Within 10 days you’ll start to see the results of your squats. Your hips and thighs will begin to feel stronger and leaner.  Your winter body will be closer to being bikini ready.

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Seven Is Is Your Lucky Number When It Comes To Fruits and Veggies

Increasing the amount of fruits and vegetables you eat each day can have an impact on your longevity.  A recent study shows that seven servings of fruits and veggies a day is the magic number and vegetables have a greater impact than fruits do.

The study, led by Dr. Oyinloao Oyebode, of the Health and Social Surveys Research Group in the University of London, looks at 65,226 participations age 35 years or older. The participants were asked about all of the fresh, canned and frozen fruits and vegetables they ate each day over a period of seven years.

Giving children Cuties and other soft fruits and veggies will get them in the habit of eating healthy foods.

Giving children Cuties and other soft fruits and veggies will get them in the habit of eating healthy foods.

The researchers found the average participant ate 3.8 portions of fruit and 1.5 portions of vegetables a day. During the study period, 4,399 participants died which is about 6.7 percent of this group. Of those 4,399, 1,398 died of cancer and 1,554 died of heart disease.

Participants who ate at least seven daily portions of fruit and vegetables had a 42 percent loser risk of death from all causes. They also had a 25 percent reduced risk of dying from cancer and a 31 percent reduced risk of dying from heart disease and stroke.

The researchers concluded that vegetables offer more protection than fruits and that adults should eat seven or more portions of fruits and vegetables per day.

“The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age,” said Oyebode. “Vegetables have a larger effect than fruit, but fruit still makes a real difference. If you’re happy to snack on carrots or other vegetables, then that is a great choice but if you fancy something sweeter, a banana or any fruit will also do you good.”

What This Means For You

If you have trouble getting enough servings of fruits and vegetables, don’t get too hung up on the number seven.  If you’re eating zero and you add two or three, you’ll still better off.  Every serving is worthwhile.

In fact, Oyebode encourages people to not “feel daunted by a big target like seven. Whatever your starting point, it is always worth eating more fruit and vegetables. In our study even those eating one to three portions had a significantly lower risk than those eating less than one.”

If you want to set a stretch goal for yourself to get up to seven servings a day, here are 10 easy ways to add more fruits and veggies to your life:

1.  Add fresh, chopped vegetables to eggs, pasta and poultry dishes.  They add flavor, color and nutrition.

Greek Chicken

Greek chicken is loaded with fresh vegetables and olives.

 2.  Have a fruit smoothie at least twice a week with breakfast or lunch.  Throw in a bunch of spinach or other leafy green for an additional serving of vegetables.

3.  Take mini sweet peppers and baby carrots to work each day to snack on. Keep them visible throughout the day.  You’ll be surprised how quickly they disappear. You can also stuff them for a healthy appetizer.

Sweet Mini Peppers are an excellent replacement for chips and other crunchy snacks.

Sweet Mini Peppers are an excellent replacement for chips and other crunchy snacks.

4.  Make salad the main dish for supper at least once a week and load it up with a variety of green vegetables and fruits.  Add grilled salmon or chicken for protein and the salad will seem more like a real meal.

5.  Before you toss a pizza in the oven, top it off with some chopped fresh mushrooms and colorful bell peppers.

6.  Make a batch of tasty fermented vegetables.  Delicious!

Fermented Vegetables

7.  Add thinly sliced cucumbers and bell peppers and coloful lettuce and to your sandwiches.

8.  Try roasting cherry tomatoes in the oven. You can find the recipe here.

Slow roasted tomatoes

Slow roasted tomatoes

9.   Instead of buying yogurt with the fruit in it, buy plain Greek yogurt and add you own fresh or frozen fruit.  You’ll cut back on sugar and get in a couple of servings of fruit.

10.  Incorporate Meatless Mondays and focus on vegetarian dishes that supply an abundance of vegetables.

There are many more ways to get more fruits and vegetables in your diet each day.  By making fruits and vegetables the main dish a couple of times a week will give you a surplus.

What are some of the things you do to ramp up your fruit and vegetetable consumption?

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The Five Diet and Exercise Myths No One Is Talking About

Whenever I click on an article that’s attempting to debunk weight loss or exercise myths I skim through it and think, “Tell me something I didn’t already know.” Many of these myths are common knowledge because they’ve been written about over and over.

For example, did you know that it’s a myth that if you’re a woman and lift weights you’ll bulk up like a man? How about that doing 100 crunches a day isn’t the secret to flat abs or that a steady state cardio workout isn’t the best way to burn the most calories?

Yes. We know.

Yet, there are plenty of untruths that circulate in the world of diet and fitness that no one seems to care much about. Many of these myths are being perpetuated – some even endorsed – by fitness and weight loss experts.

Get the body you want without giving up the foods you like is a myth.

Get the body you want without giving up the foods you like is a myth.

Here are the five myths that I wish people were talking about.

1. You Can Get The Body You Want – Usually this myth is accompanied by six or seven tips that tell you what you need to do to get your dream body. (Google it. You’ll see what I mean.) Then the secrets to getting the body you want are things like drink more water, eat more fruits and vegetables, and move more.  While these are good for your health, they won’t give the body you want.

LOTS of hard work in the gym and getting ridiculously strict about what you eat is what will give you that body. Now add to that the role that genetics plays in your physiological make up.  Getting the body you want might not just be unrealistic. It might be impossible. It’s unfair to tell people they can have the body they want by making a few simple changes. The picture (above) is from Pinterest.  It is on a page full of hard-core bodies with captions that say “get the body you want without giving up the foods you like”. That’s more than a myth. It’s a lie.

2. I Can Undo What I Ate With Exercise –The fitness phone apps and trackers are fueling this myth.  They let you put in and subtract calories based on what you’re eating and how much you’re burning through exercise. Unfortunately, no tracking mechanism that you wear on your belt can tell you how many calories you’ve burned during an hour of interval training, Zumba or other physical activity.

Your metabolism and the way you burn calories is as individual as your fingerprint.  Even the best tracker can only give you an estimate of how many calories you’ve burned based on your age and weight. That will get you in trouble with the scale if its guess is too high.

3.  Drinking A Lot Of Water Will Help You Lose Weight – Drinking a lot of water is good.  Water helps every organ in the body function properly. Staying hydrated keeps us cool in the summer and warm in the winter, and can prevent chronic low-level fatigue. However, to date, there is not one scientific study that shows that drinking a lot of water leads to weight loss.

If you replace the high calorie beverages you typically drink in a day (sweet tea, soda, energy drinks and fruit juices) with water, that will help you lose weight.

4. Jumpstart Your Weight Loss With A Diet Cleanse – We have Dr. Oz and Oprah to thank for perpetuating this myth. Both have promoted detoxing and cleanses as a way to kick off a weight loss program.  Most physicians and nutritionist will tell you that there is no need to spend money on detox products.

Not only do you lose a lot of precious vitamins and minerals when you undergo an extended detox, but the weight that you lose is almost all water and will come back once you start eating again. The human body is a wonderful, complex system that has its own built in detoxification system that isn’t enhanced by modern day fasting and cleansing systems.

5. The Myth that Isn’t A Myth: No Pain, No Gain – A writer for Philly.com writes, “No Pain. No Gain. Whoever came up with this horrific adage deserves to be punched square in their six-pack, oiled up gut”. (The best thing about this article is the picture of the shirtless, ripped guy getting ready to do a bench press that I am absolutely certain has endured some pain in order to look that way.)  She goes on to say the idea that someone has to endure pain in order to benefit from exercise is wrong because it demotivates people.  I get that, but there is some truth to the no pain, no gain adage.

People that haven’t exercised for a long time are going to experience DOMS (delayed onset muscle soreness [pain]) when they get started. Those of us that work out on a regular basis experience pain when we do something different, new or more difficult. Not down on our knees, excruciating, debilitating pain but there’s definitely some ouchiness that makes us aware that we’ve done something we’re not used to. It’s not a bad thing. It’s part of getting and staying in good shape like the guy in the picture is. We’re lying to people if we tell them otherwise

These are just a few of my myth pet peeves. What fitness myths bug you?

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Fermented Vegetables: Probiotics in a Jar

Have you attempted to solve the probiotic puzzle? It’s hard to know whether or not probotics are something that you need or just another fad.

The fact is, probiotics play a huge role in maintaining a high functioning immune system and something almost everyone could benefit from. There are some options when it comes to making sure you’re getting what you need.

Fermented Vegetables

Why Do We Need Probiotics?

Most of us don’t have enough ‘good’ bacteria (gut flora) in our intestinal track. Gut flora consists of trillions of complex microorganisms that assist in the digestion process and contribute to our overall health.

Ninety percent of our immune system lies in the healthy bacterium that resides in our gut. Our traditional American diet is full of things that destroy this gut flora.  Sugar, antibiotics – not only the ones that we take, but those found in meat and dairy products – and genetically modified grains are all good gut flora zappers.

Not having adequate amounts of good bacteria weakens our immune systems and puts us at risk for autoimmune diseases and irritable bowel syndrome, and increases our risk of succumbing to viral infections. New research is showing a link between abnormal gut flora and Autism, obsessive compulsive disorder, and ADHD. Although more work will needs to be done to prove these theories, the preliminary findings provide hope that there may be help for people that suffer from these afflictions.

Because these healthy flora are so critical to good health and our western lifestlye leaves them in short supply, supplemetation makes sense.

Supplementing: The Easy Way

If you want to increase the good bacteria in your system, the easiest way is to purchase a supplement from your local CVS or health food store.  You’ll find there are a wide range of probiotics on the market that contain various strains of bacteria that provide different functions.

I am not an expert on the various strains of bacteria so I did some research to find out what we should be looking for.  There is an excellent article on probiotic supplements at Lean It Up.com that you should check out before you make a purchase. But . . . . .

before you do that, keep reading for an even healthier way to boost immunities.

Supplementing: The Natural Way

There are ways to increase your gut flora without purchasing expensive supplements. A better and less expensive approach is to make probiotics in your own kitchen by fermenting fresh vegetables. It’s an easy process, and not only do you get the benefit of the healthy bacteria, you get all of the vitamins, minerals and fiber from eating the veggies.

The Process For Vegetable Fermentation

What you’ll need:

- One or two glass jars with plastic or glass lids (I used jars with the lids that latch.)
- Sea Salt (you can add more salt to taste)
- Filtered Water
- Fresh Vegetables of your choice

 *You don’t have to use cabbage but I read that it will help the fermentation process, so I put some chopped cabbage into each of my jars.

Directions:

- Dissolve one and a half tablespoons of sea salt in one quart of filtered water.
- Chop the vegetables you’re going to use and put them in the jar leaving a half an inch at the top.
- Add spices, peppercorns or other seasonings.
- Pour the salt water in the jar to cover the vegetables.
- Place a cabbage leaf on top of the vegetables and press it under the water so that all of the vegetables are submersed.
- Allow the filled jars to sit at room temperature for five to seven days.
- Open the lids of the jars once a day to release the gases (and taste the vegetables to see if they’re ready).
- Once the vegetables have fermented, move the jars to the fridge where they will keep for several weeks.

Vegetable fermentation takes anywhere between three to seven days depending on the temperature of the room.  You’ll know when the vegetables have fermented because they will have a sour (pickled) taste.  If any mold or scum forms on the top of the jar, simply skim it off.

Fermented vegetables contain several bacteria: Lactobacillus brevis, Lb. plantarum, Leuconostoc mesenteroides, Pediococcus acidilactici and Ped. Pentosauceus.

Kefir Is Another Option

Homemade kefir and  yogurts also provide an abundance of probiotics and the strains are different than the ones found in fermented veggies.  I wrote a how-to on making kefir awhile back that you can check out here: How To Make Your Own Kefir

Kefir

Most of us could beneift from a daily dose of probiotics and they are even more essential for people that have been taking antibiotics. Long term antibiotic use can result in a condition known as C.difficile which is life threatening inflammation of the colon.

Individuals with chronic conditions or that have active auto-immune disorders should consult with their doctor before supplementing with probiotics.

Are you boosting your immune system with probiotic supplements or fermented vegetables?

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The Truth About The Baby Carrot Lies

As George Takei would say, “Oh my”.

A writer for the Huffington Post has gotten so carried away with her attempt to demonize the baby carrot it’s funny. Maybe that’s what she’s trying to be.

Baby Carrots

In the article “Getting To The Bottom of The Baby Carrot Lies” in the Huff Post on March 17, the author, Julie Thomson, tells readers:

We’re just going to come right out and say it: what you know as baby carrots are not, in fact, baby carrots. They’re just thin carrots that have been cut in half.

There, now you know. Sorry to lift the veil of cuteness off your eyes, but it had to be done. No longer can the carrot industry trick us into eating carrots just because we’re drawn to all things baby sized.

We know, this feels like the day you found out Santa was a sham — worse even. We’re sorry to be the ones to burst your tiny carrot bubble, but we can’t have you living this food lie any longer. Especially if it means you’ll stop buying those watery, stumpy carrots and start enjoying whole, full-flavored carrots again. Don’t believe us? See for yourself.

What follows are video clips (originally from Buzz Feed) that shows the way carrots are peeled, cut and washed in mass production and then bagged to sell to grocery stores.  And the clips have words on them to let you know they are “FAKE  FAKE  FAKE!” and it’s all a BAG OF LIES! Truly, if you don’t click this link and see it for yourself you’re missing out:  Click here.

To Julie and all of the other baby carrot haters out there I say, “Calm Down”.  It’s a bag of carrots that have been cleaned, peeled, washed, and cut and so that they are lunch-box-ready. You can open the bag, take out a half a dozen and dip them in hummus for a low-calorie healthy snack, or put them into a steamer for a nutritious side dish on a hectic evening.

The Truth About Baby Carrots

I was fascinated with “Getting To The Bottom of the Baby Carrot Lies” because I know that some people do think that baby carrots are a processed food.  I went to an outdoor barbeque last summer and someone brought in a tray loaded with fresh vegetables that included, you guessed it, baby carrots. One of the other guests pointed out that she wouldn’t touch them because they weren’t real.

Huh?

Just to be sure, when I got home I looked at the ingredients on my bag of baby carrots. There was only one: Carrots.

I thought before I started flapping around about how silly all of this is I would do my homework. What better resource than Lisa over at “100 Days of Real Food” to answer the question, “are baby carrots real food?”

Lisa says, yes they are and not only that, the stories that you may have heard about them being soaked in chlorine- enough chlorine to make them unhealthy and turn white – isn’t true either.

Lisa went straight to the source and talked to a representative from Grimway, a manufacturer of baby carrots, and learned that “the carrots are treated with WATER that contains a small amount of chlorine. And this water/chlorine solution is “well within the limits established by the EPA and comparable to the amount acceptable in [public] drinking water.”

Another baby carrot myth has been dispelled.

And, all of the leftover stuff that comes from skinning and chopping the big carrots to make baby ones becomes part of the food chain for livestock.

Don’t Freak Out About All The Lies

I think most of us know that baby carrots are not the offspring of a mommy carrot.  We know that they were not hatched or delivered or anything else. We know that ‘baby’ carrots are regular carrots that have been cut and peeled and packaged to make our lives easier. We did not need anyone to tell us that.

I’m guessing someone is trying to be cute using the sequence of videos to show us that what happens to a ‘real’ carrot is similar to what happens an animal at a slaughterhouse. Not true.

I absolutely agree that the flavor of a baby carrot pales in comparison to a fresh, whole, ‘real’ carrot. I always buy whole carrots when I’m making soups or stews for that reason.

The best snack for kids and adults - hummus with baby carrots.

The best snack for kids and adults – hummus with baby carrots.

To the manufacturer of the babies I say, “Thank you”. These carrots are helping people eat a nutritious, now-calorie snack that satisfies the desire to chew on something.  People (and children) can eat them by the pound and not gain weight.  They are a handy, crunchy, inexpensive snack in a bag.  They are not a Dorito.

What more do you want?

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Strength Training: The Secret to Looking Younger and Better

Walking, running, swimming, biking, or getting on the elliptical for 30 minutes are the most popular forms of exercise and typically what people turn to when they want to lose weight.

If this is how you spend your time at the gym or outdoors, the heart health benefits are undeniable. But, unless you’re pushing around some weights a couple of times a week, you’re missing out on one of the most important components of physical fitness. The one that will make you look younger and better.

Weights

Save Your Muscles

As you age you lose muscle. People that are inactive lose about three to five percent of their muscle mass per decade after the age of 30. That means, by the time you’re 50 you will have lost up to 15 percent. Physically active people also experience age-related muscle loss although not quite as drastically.

The loss of muscle tissue can generate a variety of inflictions including sarcopenia, osteoporosis, weight gain, loss of balance and decreased energy. It is the primary reason why people begin to look frail and weak as they age and many take on a stooped appearance.

Adding a couple of strength training workouts to your cardio routine a couple of times a week can turn these conditions around or prevent them from occurring in the first place. Strength training is the key to looking and feeling younger than your age.

You don’t need a gym membership or expensive equipment to do some basic exercises that will help you save your muscles.  I’ve picked seven exercises that target the larger muscle groups so you get the best results for your time spent.

If you have time left over and want to work on biceps, triceps and calves – what I call vanity muscles – go for it. But focus first on working the larger muscle groups to prevent overall muscle loss and stimulate muscle gain.

1. Chest Press – Lie on your back on a bench or exercise ball with a dumbbell in each hand. Slowly press your hands to the ceiling and then back down so that the elbows drop slightly below the ball.  Repeat 12 times. Do two sets.

Chest Press

2.  Upper Back or Rear Deltoid Fly – Still holding the weights, stand and bend over so your hands are down by your knees. Lift your arms out to the side as though you’re getting ready to take off and fly.  Release slowly to starting position. Focus on pulling the shoulder blades together in the back.

Rear Deltoid Fly

3.  Clean and Press – This is a multi-purpose exercise.  It works the large muscle groups in the legs as well as shoulders. Holding the dumbbells down by your sides, squat down slowly. As you come up, push weights overhead to a shoulder press.  Release the weights back down and repeat.

Clean and press

4.  Dead Lift – This exercise works the hamstrings.  Start by holding a weight, weighted ball or kettle bell in front.  Slowly bend over lowering the weight down to the floor.  Try to keep your knees straight as you bend over. Slowly come back up to starting position.

Dead Lift

 

5.  Side Leg Raise – Having strong abductors (outer thighs) will help you maintain balance. In a standing position or laying on your side on the floor, slowly lift one leg away from the body and back in 12 times.  Repeat on the other leg. Using a resistance tube will make this exercise more challenging.

Side Leg Raise

6.  Push-Ups – On your knees or with toes on the floor, place hands under your shoulders and lower your chest down to the floor. Come back to starting position and repeat.

Push Up

7.  Plank – With your elbows and toes on the floor, tighten your tummy and hold your body in a straight line for 10 seconds.  Work up to holding the position for 30 seconds and eventually a minute.

Elbow Plank

There are numerous variations to these moves, but if you want to get started with some basic exercises that don’t take a lot of time or equipment these should do the trick.

Try to do two sets of 12 of each exercise two to three times a week.  When they start to feel easy to you keep challenging yourself by increasing the weight or adding a weight bar or other equipment such as kettle bells. You should notice some noticeable changes within three to four weeks.

Strength training will save your muscle and your bones. Did I mention that these basic strength training exercises will make you look better?

(Pics are from Pinterest. Click on the picture to see the source.)

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Why Cheat Days (And A Few Other Things) Are A Bad Idea

I hear a lot about cheat days when I’m talking to people that are trying to lose weight.

Many people say one cheat day a week keeps them motivated to stay on the diet on the other six days. If you’re truly seeking long-term weight loss, being on a deprivation diet where the reward is one day when you can eat anything and everything is a bad idea.

Cheat days are a sign that your relationship with food needs some work and keeps you stuck on that wheel of using food as a form of punishment and reward.

Dog with bone

If you are someone that is engaged in a lifelong battle with your weight I’m willing to bet you follow a pattern that goes something like this.

1.  Is That Really Me? - Something happens in your life and you decide you have to lose weight right now.  Maybe the decision was brought on by a trip to the doctor where you get some not-so-good news about a health condition related to your weight, or you see a picture of yourself and can’t believe that’s how you look. Maybe there’s an event like a wedding or high school class reunion coming up that you want to look great for. You’re ready to get started and your motivation is high.

2. It Worked For My Cousin’s Mother – You share your plans to lose weight with a friend or co-worker. They tell you about a diet their sister-in-law is on. She’s lost 20 pounds in three weeks.  You say “sign me up”.

3.  Game On – You start out on the top of the wave.  You’re losing weight, maybe drop a pants size or two, and are having no trouble adhering to the diet. It doesn’t bother you that you can’t join your friends once a week for lunch or meet your co-workers for a cocktail after work on Friday because the slightest digression could blow everything.  There is no temptation strong enough to come between you and your goal.

4.   Victory – After several months of weekly – maybe even daily – weigh-ins and the highs and lows that come from that practice, you reach your goal weight.  You. Win!  No one really knows or understands how much you’ve had to sacrifice to get that scale to display the arbitrary number that you selected six months ago.

Now What?

You look great. You feel even better. Three or four weeks go by and you decide an occasional splurge will be okay. You shouldn’t have to deprive yourself forever. That would just be wrong.

You go to lunch with your friends and order the creamy shrimp alfredo that you’ve so missed and join your co-workers for the Friday happy hour drink specials once again. You begin to slip back into living your life the way you did before that moment in time when you vowed that things were going to change.

The pounds creep back on, and, as disappointing as that is, you can’t find the motivation you need to go back to ‘the diet’.

What Does This Have To Do With Cheat Days?

Cheat days are a sign that you are participating in a process that is unsustainable. Having a cheat day means that you feel that you’re giving up so much on days one through six that on day seven you deserve a treat so you’ll be able to keep doing the deprivation thing on the other days. You’ve made a deal with yourself.

Rather than trying to keep your promise to be good six days out of seven, why not put some work into figuring out how important it is to be at that oh so coveted weight and what you’re going to have to do different from now on to stay there? Getting there is easy. Staying there is much trickier because, over the years, you’ve developed habits and eating patterns that make gaining weight inevitable.

Although you may not recognize it, you’ve also developed this internal belief that having to eat right every day and exercise at least a few times a week to stay healthy and look good in your black dress isn’t fair.

Don't reward yourself

It’s Not Your Fault (but it’s up to you to fix it).

Dr. Phil says that you are not to blame for what happened to you as a child.  But, as an adult, despite whatever took place back then, you have to take responsibility for your life now.

The same is true of your battle with food. We live in a society that is obsessed with high calorie, overly processed, yet highly satiable foods.  These tempting foods are on every street corner. Super market rows are stocked full of them. Indulgent foods are at the center of every social event.

We ignore that the purpose of food is to provide fuel to our bodies. Most of the foods that are consumed today don’t fulfill this primary objective.

You’re not to blame for the obsession our society has with food that has led to obesity for 35% of American adults.  There is nothing you can do about the endless deluge of foods that test your willpower each day. That’s all way bigger than you.

You’re also not to blame for the prevelance of the idea that healthy, nutritious whole foods that provide vitamins and fiber along with a bunch of ther nutrients that our bodies actually need are tasteless. Or that ’clean’ eating (forgive me for using that buzzword) is nearly impossible to do for any length of time. Neither are true.

I hope you will begin to re-think your truths about food, what you’re eating, why you’re eating it and whether or not you should be on a diet where the incentive is a day of eating ‘bad’ foods. The reward for even the most heroic of acts should never be a cookie.

What do you think? Do cheat days work for you?

If you liked this article, you might also like Do It Right The First Time So You Won’t Have To Do It Twice.

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