Collage Video is Back With a New Look and More Features

Not only is Collage Video back, it’s been given a much needed face lift and has some added features I think you’ll like.

In April I wrote that Collage Video was going off-line. Without a going-out-of business sale yet! But it is back and running and it has been updated with a more dynamic and engaging design.

Collage Video

Collage Video is the number one site for reviewing and selling workout videos.  My favorite feature  – being able to preview clips of the videos before you buy – is still intact. I’ve been introduced to some of my favorite instructors and found the best workouts for me using the preview tool.

Instructors like Kelly Coffey Meyer:

Kelley Coffey Meyer

And workouts like After Burn with Cathe Friedrich:

Cathe Friedrick's After Burn

Plus, Collage Video now has three active blogs: Angie’s Corner, Ask Gilad and the Collage Video Blog.

Ask Gilad

BayView Entertainment

Collage Video is now a division of BayView Entertainment. BayView Entertainment, LLC, is America’s number one independent distributor of fitness, wellness, and special-interest DVD releases. BayView has forged relationships with the top names in fitness and special-interest, including Pranamaya and Yoga Journal Magazine as well as performers and producers as diverse as Kathy Smith, Gilad, Total Immersion, 8 Minute Abs, Scott Cole, Joyce Vedral and many others.

The Collage Video website operates via a new design and faster web host with improved security and technical capabilities.

In a recent press release BayView Entertainment said it will leverage its buying power and industry insight, as well as its own deep catalog of fitness and wellness titles, to re-energize the Collage website with an even greater selection of fitness.

No Excuses

There are still plenty of reasons to have a good selection of at-home workouts in your possession. The main one is they are excuse busters. It’s never too cold, too hot, too early or too late for a workout in your own home. They fit your schedule, and the best selection is at Collage.

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You Should Be Taking More Steps Every Day

You can’t out run a bad diet but you can out sit a good one.

You might be eating low calorie foods that are high in nutritional value, drinking plenty of water, avoiding sugary pop and drinking lite beer only on the weekends. But if you’re sitting at a desk or have another sedentary occupation or past time, the pounds will be hard to keep off. If you find your waist line is expanding in spite of your calorie counting it may be because you’re sitting too much. By being sedentary you’re also losing that precious muscle mass that keeps your metabolism at its peak.

Earlier this year, four experts for the Washington Post created a detailed list of everything that happens to the body when you sit for too long.  The expert panel consisted of James A. Levine, inventor of the treadmill desk and director of Obesity Solutions at Mayo Clinic, Charles E. Matthews, National Cancer Institute and author of several studies on sedentary behavior, Jay Dicharry, director of REP Biomechanics Lab in Bend, OR and author of Anatomy for Runners, and Tal Amassay, biochemist at Barry University’s Department of Sport and Exercise Sciences.

Pedometer

Levine, Matthews, Dicharry and Amassay’s created list of health related issues that are the result of too much sitting.  The three big ones are:

  • Heart disease – muscles burn less fat and blood becomes sluggish in the veins when we sit. Prolonged sitting is also linked to high blood pressure and cholesterol which are also indicators of impending cardiovascular disease.
  • Overproductive pancreas – The pancreas produces insulin which carries energy to the cells.  If you’ve been sitting for awhile, the muscles don’t respond to the insulin so the pancreas has to produce more which can lead to diabetes. Scarier yet, according to the experts, a study was done in 2011 that showed a decline in insulin response after one day of prolonged sitting.
  • Colon cancer – The reasons why colon cancer is more prevalent among sitters isn’t proven but it is believed to be related to the elevated levels of insulin that encourages cell growth.

Other reasons to move more during the day is to prevent mushy abs, tight hips, soft bones and a foggy brain. A sore neck and shoulders and back problems are also the by-products of immobility.

There’s More

You don’t need more bad new, but even if you get a healthy does of structured exercise every week it doesn’t undo the health risks of sitting. One study shows that the negative effect of six hours of sitting is similar in magnitude to the benefit of one hour of exercise. That doesn’t mean that if you sit for eight or nine hours a day you have to exercise for three hours to make up for it. That would be impossible to do. What the researchers suggest is to break up the sitting with short doses of movement.

Taking short walks throughout the day, walking in place while you’re on the phone, and getting on the clothes rack treadmill while you’re watching T.V. are some simple ways to get more walking in. To get to the goal of 10,000 steps a day, you’ll probably need to get creative and do something extra. If you need some tips, click here.

Why This Is Important For You

A study published in the American Medical Journal shows that inactivity in American men and women continues to rise.  Researchers at Stanford University Medical Center report that in 1988, 19 percent of women were inactive. By 2010, that number had jumped to 52 percent. For men the rate nearly quadrupled, going from 11 to 43 percent in the same period of time.

The study notes that what didn’t change is the number of calories people consumed.  More calories and less activity is the formula for obesity.

I could have turned this into a post about 50 ways to put more steps in your day but I think you all know what you should do: park in the space farthest away from the store, take the stairs instead of the elevator, walk on your breaks at work. Knowing what to do and doing it are two different things.

Wear A Pedomoter

Wearing a pedometer will help you build the habit of reaching a walking goal. If you don’t wear a pedometer you don’t have any idea how many steps you’re getting in on an average day. It might be 2,000. That isn’t enough.

Try wearing a pedometer and set a goal to get to 10,000 steps a day every day for a week and find out what you have to do to get to the goal. If you’re a cube dweller it will be an eye-opener. It will help you reach your weight loss goals and might even save your life.

Pedometer 10,000

What do you do to put more steps in your day?

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Is Weight Gain After Weight Loss Inevitable?

Most people that lose weight gain some or even all of it back. If you’ve worked hard to get to your goal weight is it inevitable that you’ll experience a regain?

That’s a hard question and unfortunately research hasn’t been able to provide us with an absolute answer. There is even some confusion as to whether weight regain is due to a shift in metabolism and hormones or if people simply drift back into the old habits that made them overweight in the first place.

It’s probably a combination of the body’s natural tendency to want to return to its ‘normal’ weight and the dieter returning to their before-weight-loss eating patterns. Referred to as yo-yo dieting, the weight losses and gains can take a toll on a person’s physical and emotional well being.

Diet 2

 First, let’s take a look at what science is able to tell us.

Research Provides Some Insight

There are a number of studies that show that dieting is associated with accelerated weight gain and an increased risk of becoming overweight. Evelyn Tribole, MS, RD, wrote an article, Warning: Dieting Increases Your Risk of Gaining MORE Weight, for Intuitive Eating Disorders.com.  Tribole’s article discusses a concept known as dieting-induced weight-gain that scientists believe is contributing to the obesity epidemic.

Dieting-induced weight-gain suggests that, independent of genetics, dieting prompts weight gain. And, a cycle of weight-loss, followed by weight-gain, followed by another round of weight-loss pushes the baseline weight higher than the original weight.

The article cites several studies that show that dieting teenagers have twice the risk of becoming overweight. It also says the risk of binge eating increases with dieting and up to two-thirds of people that lose weight regain even more than they lost.

Some researchers believe the predisposition to regain lost weight is caused by nerves in the stomach that become damaged [in obese people] so that they no longer signal the brain to tell it when the person is full. One study out of the University of Adelaid in Southern Australia looked specifically at the effects of a high fat diet on the stomach’s ability to send fullness cues to the brain.

This study reported that even when people begin eating a healthier diet the signaling did not improve, nor did it improve with weight loss. What this means is that an individual who has lost a significant amount of weight would still not realize that they were full in time to prevent overeating.

Dieting Is A Slippery Slope

Trying to determine why people that lose weight will, more than likely, gain it back is a challenge. Hormones, the hunger control mechanism, and resetting of the metabolic rate may all be factors however the primary reason for regain is probably more about behavior change than people would like to admit.

When you lose weight your body mass decreases which means you require fewer calories than you did when you were at your heavier weight. Through the process of dieting you suffer deprivation and your cravings for a Dilly Bar or cheesy fries go unfulfilled.

Once you lose the weight you feel great. You’re getting compliments from your friends and co-workers, and you’re buying fun clothes in a smaller size. But slowly, as you begin to get used to the new you, the old habits start to slip back in. At first it’s only for special occasions, but it doesn’t take long before you’re eating more every day than you were when you on the diet.

You’re not consuming quite as many calories as you were when you were pre-diet, so it still feels like you’re giving up something. You’re still depriving yourself. A little. But you’re eating more than your body needs to maintain the weight you’re at now.

Plus because of the lower metabolic rate and suppressed satiation response you could be taking in quite a few more calories than you need.  You’re also disconnected from when to eat, what to eat and how much to eat. You second guess every morsel.

What’s The Answer?

Tribole believes the answer lies in attunement with your mind and body rather than counting calories or Weight Watchers points. She calls this process Intuitive Eating which gives you permission to eat when hungry, eat for physical rather than emotional reasons, and rely on internal hunger cues to help you determine when and how much to eat.

Intuitive Eating doesn’t sound like the quick and easy fix that dieting is but if you embrace it you will begin to develop a healthy relationship with food.  To learn more about this concept check out the web site that has on-line support group at Intuitive Eating.org.

Most people determine how much weight they want to lose and a date that they want to lose it by. Throughout that time frame they are doing things in a dramatically different way. They eat less, exercise more, avoid sugary, fatty foods, and seek out motivation from friends, co-workers and the fitness instructor at the local Y.

These are things that should be done throughout our lifetime. Being at a healthy weight should be a life goal rather than a six week or six month battle with the scale.

What’s your strategy to maintain a healthy weight?

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Senate Tells Dr. Oz to Stop Pushing Bogus Weight Loss Miracles

The Federal Trade Commission has an issue with the way Dr. Mermet Oz promotes quick fix dietary supplements on his show and they’ve told him he needs to stop.

Finally.

Dr. Oz is famous for baseless claims that tell people weight loss products like green coffee bean extract and carcinia gambogia is a fast, easy way to lose weight. On his television show and web site, Dr. Oz. promises that people will see dramatic results from using these products. He promises they will melt fat and double – maybe even triple – their weight loss. To date there is no proof that these products have any impact on weight loss.

Recently Dr. Oz was brought in front of the Consumer Protection, Product Safety, and Insurance Committee to answer questions about his endorsement of these products.

Committee Chairwoman Senator Claire McCaskill asked Dr. Oz why he promotes these products as weight loss ‘miracles’ even though there is no evidence to support these statements. Dr. Oz, in his own defense, said that the feels it is his role to be a cheerleader for the audience when they think they don’t have hope.

Dr. Oz 2

Dr. Oz defends his promotion of weight loss miracles in front of the Senate sub-committee.

“I have things I think work for people. I want them to try them so that they feel better, so that they can do the things we talk about every day on the show [like diet and exercise],” Oz said.

“When I can’t us language that is flowery, that is exulting, I feel like I’ve been disenfranchised,” he added.

Weight Loss Gimmicks Do More Harm Than Good

But Paul Fidalgo, a spokesperson for the Center for Inquiry wasn’t buying it. He told the doctor that “too often celebrity gurus lure consumers into wasting their money and pinning their hopes on pseudoscientific concoctions that are at best useless, and at worst dangerous.”

Fidalgo is right. Dr. Oz appears to want what’s best for his audience but he’s doing them a huge disservice by gaining their trust and then convincing them to spend money on gimmicks that don’t work. He’s been running this scam for years and it doesn’t sound like he’s ready to give it up just yet.

McCaskill told Dr. Oz that they had not called him to the hearing so they could “beat up on [him]” but rather to ask him to be part of the solution. Dr. Oz responded that he has toned down his language but doesn’t plan to stop promoting the weight loss products to the public. “I do personally believe in the items that I talk about,” he said.

If It Sounds Too Good To Be True . . . .

The Bureau of Consumer Protection Business Center when it comes to weight loss claims there are seven statements that tip you off that if it sounds too good to be true it is:

- Causes weight loss of two pounds or more a week for a month or more without dieting or exercise.
- Causes substantial weight loss no matter what or how much the consumer eats.
- Causes permanent weight loss even after the consumer stops using product.
- Blocks the absorption of fat or calories to enable consumers to lose substantial weight.
- Safely enables consumers to lose more than three pounds per week for more than four weeks.
- Causes substantial weight loss for all users.
- Causes substantial weight loss by wearing a product on the body or rubbing it into the skin.

I would add three more to this list. Any product or program that will ‘torch calories’, ‘melt fat’, or ‘guarantee dramatic weight loss’ is a gimmick. These key words equal scam.

It’s impossible to second guess what Dr. Oz’s intentions are.  He may have his audience at heart. He may get a kick-back from the products that sell as a result of his show and web site.  He might just want to be a cheerleader for people that are struggling to lose weight.

But it’s good that the Senate committee and FTC have reined him in so that people who are wondering if they should buy a Dr. Oz’s miracle now know the answer to that question is a definite No!

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Do You Really Know How Many Calories You Burned In That Work Out?

Most of the nifty fitness trackers let you to add the calories that you burn during workouts back into your daily calorie allotment which can lead to weight loss sabotage. Unless you know what your basal metabolic rate (BMR) is you can’t know how many calories you’re burning at rest or at play.

Getting an accurate  BMR measurement isn’t easy. To accurately calculate your BMR you will need to undergo an indirect calorimetry test which means you’re hooked up to a machine that measures the volume of oxygen consumption and the volume of carbon dioxide output.  The test is done in a lab or clinic where they have the equipment to properly administer the test.

Since it’s not possible for most people to get their BMR measured in this way they do the next best thing.  They use an on-line calculator that has them enter height, weight, age, gender and activity level. The web page then calculates your BMR and provides you with the number of daily calories you need to consume.

BMR 2

On-line BMR calculations are a guesstimate at best. In fact, The American Council on Exercise says these calculators can be off by as many as 1,000 calories!

Most People Overestimate Calories Burned During A Work Out

Where people get into trouble with calculating calories burned during exercise is it’s difficult to properly estimate activity level. Most of us think we’re working harder than we actually are which means we think we’ve burned more calories than we have. This was the focus of a study being done by a team of researchers at the University of Ottawa.

At the U of O, researchers had a small group of participants take a brisk walk on a treadmill until they were told to stop. They were then led to a buffet table where they were instructed to consume foods that would equal the calories they spent in their workout. Not surprisingly, the group consumed two to three times more calories than they had burned on the treadmill.

A follow-up study in the UK had participants exercise at 60 to 90 percent of their V02 max.  They maintained that intensity until they had burned 450 calories or a treadmill. As in the Ottawa study they were then led to a buffet and were told to match the number of calories that they ate to the amount they burned on the treadmill.

The results were similar to the first group however this group underestimated the number of calories they burned. That did not stop them from overeating. They overate to the same extent as the people in the Ottawa study did.

What This Means For You

I’m not anti Fitbit, Jawbone or MyFitnessPal. I think they are all excellent ways to track calories and activity and keep you motivated.  But I worry that too many people are relying on these devices and apps to accurately tell them how many calories they’ve burned doing a workout. Then they think it’s okay to put those calories – or more according to the studies – back in to make up for the loss.

Fitbit calories burned

Flickr photo by Nagu Tran

Your Fitbit cannot possibly know how many calories you’ve burned on a four mile run.  It can tell you how much the average person of your height, weight and gender might burn. But it can’t tell you how many you’ve spent.

Go ahead and track your calorie intake and do your daily workouts but don’t add back the calories you’ve burned working out. Let those goes. Think of it as a bonus then see if you have more success reaching your weight loss goal.

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Two Tips To Help With Motivation And An Exercise For A Deserted Island

Everyone is always searching for the secret sauce for exercise motivation. Even if you’ve found a workout that you love, there are days when you don’t want to do it.  Days can turn into weeks, which turn into months and before long you can’t remember the last time you went to the gym or did your before-work Tabata training.

You probably think that staying motivated has something to do with a magical internal force that you blame yourself for not being able to control. But new studies show that there are some specific practices that will help you reach your goals.

Below are a couple of tips to help you get moving when you know you should but can’t.  They might not be the quick fix strategies like drink this potion twice a day and don’t eat these three foods that you’re looking for. However, they do provide insight into some long term changes that you can make that will work if you give them a try.

As an added bonus, I threw in some exercise advice from Bob Harper should you ever find yourself on a deserted island.

Lazy Cat

I know I should try and catch that mouse, but laying here feels so good.

Mindfulness Meditation

Learning to live in the moment can have a huge impact on your productivity, weight and health. Now it seems that mindfulness meditation is a topic that is being studied in sports medicine. According to Gregory Cherok, a sports psychology consultant with the American College of Sports Medicine, research shows that mindfulness meditation improves attention and sharpens impulse control.

But, the simple skill of living in the present isn’t as easy to acquire as it sounds. Our human brains have a tendency to skip around from past, to present to future throughout the day. This is a distraction that takes us away from what is happening in the here and now.

Chertok says that mindfulness training is a critical skill in sports. Performance occurs in present time and focusing on past failures leads to anxiety and muscle tension. He believes that mediation can alleviate exercise boredom, one of the main reasons people have trouble sticking with an exercise program.  Chertok also suggests that people use one of the many meditation apps that are available

Tip – Shut out the noise and distractions for a few minutes each day and focus solely on your goals. Mindfulness meditation will keep you centered and provide relief for the stress that goes with trying to find the time to do the things that are most important to you.

If you want to find an app to help you get started with the practice of mindfulness meditation, check out Simply Being Guided Meditation or Meditation Helper at iTunes or the Google play store.

Early To Bed, Early To Rise

It seems that night owls struggle with exercise motivation more than their early-to-bed peers do.

A new study recently published in the journal Sleep, suggests that people that come alive when the sun goes down have difficulty finding the time or the motivation to exercise.

The study measured the habits of 123 healthy adults that slept for an average of six and a half hours a night. Over the course of a week each participant’s sleep was monitored with a wrist actigraphy and a sleep diary.

One of the lead researchers of the project, Dr. Kelly Glazer Baron, an associate professor of neurology and director of the Behavioral Sleep Medicine Program at Northwestern University in Chicago, said that the average exercise was 83 minutes of vigorous activity per week.

“This was a highly active sample averaging 83 minutes of vigorous activity per week,” Baron said. “Even among those who were able to exercise, waking up late and being an evening person made it more difficult.”

Baron says that the study shows that circadian rhythms need to be considered when recommending exercise programs and interventions. “Sleep timing should be taken into account when discussing exercise participation,” she added. “We could expect that sleep timing would play even a larger role in a population that had more difficulty exercising.”

Tip – If you’re a night owl and have a hard time adhering to an exercise routine, this news should be key in helping you identify and overcome motivational barriers that you may not have been aware of.  Adjusting your sleep patterns so that you get to bed earlier and up earlier may be the first step towards better exercise adherence.

The Deserted Island Exercise

Since we’re on the topic of exercise motivation I saw this today and had to share. Bob Harper, trainer on NBC’s Biggest Loser, says that the Burpee – hated by many and loved by a rare few – is the best exercise for, well, for anything!

The burpee that you learned to despise many years ago in grade school has not only made a comeback, it has now been endorsed by Bob Harper as being the one fitness move to take with you to a deserted island.  That’s kind of a funny analogy but I get what he’s saying. You can do a burpee anywhere without any equipment.

Burpees strengthen both the upper and lower body, enhance mobility and balance, and kick up your metabolism. “It does it all,” Harper says. “You will get the workout of your life.”

If you’re motivated to exercise, and specifically, motivated to do burpees, here’s a quick how-to video for you.

Don’t be discouraged if you start out only being able to do one or two.  Keep adding a couple of burpees to your workout and eventually you’ll be able to do a full Tabata workout using just the burpee.

A Tabata workout is 20 seconds of movement followed by 10 seconds of rest for eight cycles. In other words, do as many burpees as you can for 20 seconds, rest for 10, then start again.

Interested in a 30 Day Burpee Challenge? Click here.

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Mediterranean Diet Prevents Overweight and Obesity In Children

Most parents are emphatic about their role as the guardian and care giver of their children.

A parent puts their child in car seat to drive three blocks for a play date. They do exhaustive research and check the references of the local day care centers before making a choice to leave their child there. At home the cabinets are secured with safety latches, the fire detectors have working batteries, and a camera keeps an eye on babies and toddlers while they sleep.

The parent needs and wants to make sure that their children stay out of harms way.  But that’s not all. As a parent, your goal is to raise children to be healthy, active, productive adults.

If you’ve watched the Fed Up movie trailer and follow the trends on childhood obesity and diabetes you know that raising a healthy child is getting harder. Currently 17% of our children are overweight or obese. By 2020 that number is expected to rise to 25%. Each year nearly 4,000 children are diagnosed with type 2 diabetes.

Fed Up isn’t the first movie to make these claims.  The HBO documentary, The Weight Of The Nation tackles the same issues and presents a startling and scary look at what is happening to the health of our children. The Weight of The Nation says that unless you do something different than the average American your children will grow up to be overweight or obese.

The good news is that your child is probably not predestined for overweight, obesity or diabetes.  There is not an unstoppable force that you, as the parent and guardian of your children, can’t do something about. You can make sure that your child doesn’t becomes a statistic and it might be easier to do than you think.

Child eating fruit

Flickr photo by Bruce Tuten

Mediterranean-Style Diet Prevents Overweight and Obesity In Children

A recent study suggests that adopting a Mediterranean eating style will help prevent overweight and obesity in children.  The study looked at the weight and eating habits of more than 9,000 children in eight countries for a two year period.  The children’s weight and body fat was measured at both the beginning and end of the study.

The study found that kids that followed a Mediterranean style diet were 15 percent less likely to be overweight or obese than those who did not follow that type of diet.

“The promotion of a Mediterranean dietary pattern is no longer a feature of Mediterranean countries,” the researchers said. “Considering its potential beneficial effects on obesity prevention, this dietary pattern should be part of obesity prevention strategies and its promotion should be particularly intense in those countries where low levels of adherence are detected.”

The study was scheduled for presentation Tuesday at the European Congress on Obesity in Bulgaria. Until then they’ve published in a peer-reviewed medical journal, findings presented at meetings are usually considered preliminary.

Adopting a Mediterranean Lifestyle Can Help You Too

The Mediterranean diet was first publicized by Dr. Ancel Keys and became popular in the 1990s. The ‘diet’ is based on mimicking the eating patterns of the people that live in countries that surround the Mediterranean Sea; Portugal, Spain, France, Italy, Greece and Turkey, to name a few.

Along with a longer life expectancy, people that live in these areas are found to have lower rates of hypertension, cardiovascular disease, obesity, cancer and diabetes. Ironically these are the same health conditions that are on the rise in the United States and Europe.

The Mediterranean Diet is similar to the Paleo plan in that it calls for eating whole or ‘real’ foods but does not go to the extreme of eliminating entire food groups.

The diet calls for eating an abundance of plant foods, fresh fruits, beans, nuts and whole grain cereals such as oats, barley, corn and brown rice. Olive oil is the main source of dietary fat. Cheese and yogurt (with no sugar added) are the main sources of dairy. Moderate amounts of fish and poultry are consumed. Eggs are limited, and so is read meat.

Below is a picture of the Mediterranean food pyramid that shows the foods that are to be eaten in quantity and those that are to be limited.

Mediterranean pyramid

Flickr photo by alenjandromercer

There’s nothing particularly epic about the eating plan. It is based on applying common sense to the way we eat so that most of the foods we consume are dense in nutrients and low in calories, sugar and fat. The diet also calls for healthy amounts of physical activity throughout the week.

Getting children started at a young age eating fruits and vegetables, lean sources of proteins, and whole grain cereals may be the best prevention there is to make sure they don’t become an overweight teen or young adult.

My call to action for you is to change the way you eat by starting a Mediterranean Project in your household. There’s no need to go it alone. Invite you friends and family join you!

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Once You Know The Truth About Your Food You’ll Be Fed Up.

There are 600,000 items in the grocery. At least 80% of those have added sugar.  The average American eats 22 teaspoons of sugar a day or 150 pounds a year. The by-product of our high sugar consumption is a health crisis unlike anything we’ve experienced before.

Yet, in spite of the obesity epidemic and the increase in chronic disease that are associated with it, the food industry shamelessly continues to market sugary foods to both children and adults.

The movie Fed Up, a Stephanie Soechtig film produced by Katie Couric and Laurie David, peels the layers off of our national health crisis.  Fed Up shows us how the food industry has been secretive about the amount of hidden sugar in foods, deliberately markets sugary foods to children, and continues to deny that the dramatic increase in sugar consumption over the last thirty years is to blame for many of our health problems.

Fed Up Movie Trailer

As our sugar consumption goes up so do our health problems. In line with the increase in sugar consumption are a rise in overweight, obesity and the chronic diseases that accompany these conditions.  And there seems to be no stopping the trend.

Today more than one-third (39%) of adults in the United States are overweight or obese. In two decades it will be 95%. Currently 17% of American children are obese. By 2050 that number is expected to rise to 25%.

It’s estimated that 25.8 million adults and children (8.3%) have a diagnosis of diabetes. By 2050, one-third of Americans will be diabetic.

All fingers point to sugar for the rise in these frightening trends.

Hidden Facts About Hidden Sugar

Excellent food label reading skills is something you need if you’re going to choose the healthiest foods. Food labels provide information about how much sodium, fat, sugar, protein, and other nutrients a product contains. But being fastidious about reading labels might not help you control your sugar intake. Here’s why.

The food label gives a PDV (% daily value) for each nutrient. PDV’s are based on a 2,000 calorie a day diet so the consumer has to learn to read the label and determine how much of each item they need in relationship to their total daily calorie intake.

Mysteriously, there are no PDVs listed on the label for sugar.  The amount of sugar is listed but not the percentage value to tell you what portion of your allowance you’re going to consume which makes it harder to track.

Milk Label

The truth is, if the food label were to display the PDV for sugar, many products would show that just one serving would be over 100% of the daily value and that’s not good for business.

The American Heart Association recommends no more than six teaspoons (24 grams) a day for women and nine teaspoons (36 grams) a day for men. A ‘healthy’ breakfast of a five ounce serving of fruit-on-the-bottom Greek yogurt and an eight ounce glass of orange juice will put you at your daily limit if you’re a man and three teaspoons over if you’re a woman.  The yogurt has three teaspoons of sugar and the juice has six. Give this breakfast to a toddler and they’ve had enough sugar for the week!

Join The Fed Up Challenge

Fed Up Challenge

Prove that you’re serious about getting the sugar out of your diet by joining the Fed Up Challenge where you pledge to eliminate added sugar for 10 days. You’ll get daily e-mails from Katie Couric and are encouraged to post pictures of your healthy meals on Instagram or Twitter with the hashtag #FedUpChallenge for a chance to win prizes.

I’ve signed up for the challenge and plan to invite my co-workers to join me.  (It takes a village.) You can sign up for the challenge here and ‘like’ the Fed Up Challenge Facebook Page here.

Each of us need to do our part to raise awareness about what the food that is on the grocery store shelves is doing to our health and push the food industry to take some responsibility for the national health crisis that they’ve helped to create.

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What You Can Learn From Jonathon Walters: Quit Quitting

“Quitting is unlike anything else in life. It is only hard the first time you do it. After that it is a habit and almost impossible to break.” — Denzil John Walters

Eight months ago Jonathon Walters weighed 477 pounds had high blood pressure, high cholesterol and severe fatty liver disease. Today he weighs 270 pounds, runs 10 miles a day, lifts weights and works out at the gym.

Walters says that his weight loss was 100% natural with diet and exercise.  He didn’t have surgery, use pills or weight loss supplements.  How did he do it on his own?

He quit quitting.

Flickr photo by Christine

Flickr photo by Christine

Jonathon Walters was the ‘big kid’ in grade school.  At five years old he weighed 95 pounds. By the time he was a junior in high school he was over 300 pounds and was bullied every day. He says that high school was such a nightmare that he quit.

And that began a cycle of quitting. He quit school, quit jobs, and quit caring about his health. Then when his father, Denzil Walters, died at the age of 53 of a heart attack, his world collapsed and he hit bottom. He ate to numb the pain of losing his father and put on even more weight.

But Walters didn’t stay at rock bottom for long.  His father’s death was a wake-up call and the words that Denzil said to his son when he quit school stuck with him.  Denzil told Jonathon that “quitting is unlike anything else in life. It is only hard the first time you do it. After that it is a habit and almost impossible to break.”

Jonathon realized that if he didn’t make some changes he wouldn’t be around for long either.  He made up his mind to quit quitting and his 200 pound weight loss journey began.

Quit Quitting

Over the last six months he has gone from not being able to walk without getting winded to running a mile in under nine minutes. He typically runs about 10 miles a day and works out on machines at the gym.  He’s replaced his fast food favorites with fruits and vegetables. He’s lowered his carbohydrate intake, and increased protein. Fried foods and soda pop are no longer on the menu.

As a result, Walter’s has gone from a 58/60 pant size to 42. His blood pressure has dropped and his cholesterol has gone from 230 to 100.  Before his weight loss his resting heart rate was 116.  It is now around 65.

Most of all, he no longer calls himself a quitter.  He says he’s as determined as he’s ever been and uses his story to inspire and motivate others. He’s even created a Facebook Fan Page, JWALT Fitness.

This video that Walters created to provide motivation to his followers says it all:

What You Can Learn

I love writing articles for the What You Can Learn From tab. Because there are so many inspiring people in the world sometimes it’s hard to know who to write about, but Jonathon Walters stood out. We all have something that we can take from his experience.

If you have a story to share about yourself or someone else that we can learn from, please send me a link or an e-mail.

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The Weight Loss Tip No One Is Talking About

Every day my inbox fills up with Google Alerts that I’ve subscribed to so I can stay up-to-date on weight loss products [gimmicks], fitness tips and health and wellness news.

There’s not much new news in the weight loss alerts.  There are a lot of articles promoting garcinia cambogia. Recently John Janetzko’s personal testimony about how he lost 125 pounds but still feels fat has been popular.

And blogs giving tips to people that want to lose weight without dieting never lose their appeal. The tips are typically things that you’ve heard before like drink water before meals and use a smaller plate. All good stuff, but it would take a lot of these relatively mundane tips to add up to weight loss of any significance.

The one tip that would help people not only lose the weight, but keep it off, is missing. It doesn’t make the tip lists and isn’t trending in the alerts.

What’s the one weight loss tip that no one is talking about?

Home. Cooked. Meals.

Casserole

The biggest lifestyle change that you can make to lose weight and improve your overall health is to prepare your own meals 95 percent of the time.

Eating Out Leads To Weight Gain

The Keystone Forum, a panel funded by the FDA, studied the relationship between eating meals away from home and the increasing number of overweight Americans. The number of times the average American eats away from home has doubled over the past 25 years.  Americans now eat food not prepared at home more than four times a week. The biggest problem with eating out often is the food portions are bigger and are higher in fats and calories than home-cooked meals.

The Keystone Forum released a report from the study that made these observations:

  • Frequently eating foods prepared away from home is associated with obesity, higher body fat and a higher BMI.
  • Women who eat foods prepared outside the home more than five times per week consume about 290 more calories on average each day than women who eat these foods less often.
  • Eating more fast-food meals is linked to eating more calories, more saturated fat, fewer fruits and vegetables, and less milk.

The study also found that eating out has had an impact on the rising incidence of overweight and obesity in children and teens.

Prep, Planning and Basic Skills Are All You Need

There are plenty of reasons why people don’t cook their own meals.  Lack of time, interest or know-how are all factors. If your life is hectic with a job and family responsibilities, relying on take-out or eat-and-eat meals from the grocery might seem like the best option. But with some basic recipes and a little planning you can prepare healthy meals that your family will love.

If you’re not sure where to begin, Kalyn’s Kitchen.com is a home-cooking blog that has an index of healthy recipes with step-by-step instructions and pictorials. A few months ago I published The Top Ten Healthy Recipe Web Sites. This post that provides links to the best healthy recipe web sites for you to bookmark.

If culinary skills is what you’re lacking there are also plenty of resources on-line that can help you need prepare healthy, tasty dishes.  Check out the list of free online cooking classes at About.com. This page is full of links where you can go to learn the skills you need to be a cooking wizard in your own kitchen.

You may be able to find live cooking classses locally. Junior colleges, park districts, and food co-ops often offer healthy cooking classes to the community for a nominal fee.

The Weight Loss Tip That’s Not In Google

Weight loss is a popular topic and everyone that wants to lose weight is looking for pointers. A Google search for ‘weight loss tips’ provides 280,000,000 results.

Undeniably the fast food tidal wave that began in the 1970s giving us quick access to high calorie, low quality meals is largely to blame for our 21st century obesity problem.  The only way to fix the problem is to avoid what caused it to begin with.

When you do the cooking you control the ingredients, fat, sodium, calories and quality. It’s one of the best things you can do for your health.

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