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.


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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Controlling Hunger: One Milkshake, Two Results

A recent study has people wondering if we have more power over our hunger than we realize.

As a student, Alia Crum, a clinical psychologist who does research at the Columbia Business School in New York City, spent years studying the placebo effect.  She was fascinated with the way a placebo could physically alter the body if the person taking the placebo believed they were taking the real thing.

As a clinical psychologist she wanted to know if food labels could have a similar effect on our appetites and specifically on the hormone ghrelin.

Ghrelin is a hunger-stimulating hormone that is produced in the lining of the stomach. Ghrelin levels increase and metabolism decreases before meals putting us in search of food.  Once we’ve eaten a meal our ghrelin levels go back down and our metabolism goes up to burn the calories.

The Milkshake Study

Shake Pics

Milkshake pic by Sorveteria Ki Sabor @ Flickr.com

As Crum began to wonder whether or not reading food labels could influence ghrelin levels she came up with an experiment called The Milkshake Study.

For The Milkshake Study Crum made a large batch of milkshakes that were 300 calories each. Crum divided the milkshake concoction into two batches.

Half of the batch was put in bottles labeled as a low-calorie drink called Sensishake.  The Sensishake ‘label’ said that milkshake had zero percent fat, no added sugar as was only 140 calories. The remaining batch was put into bottles that were labeled as a rich treat called Indulgence with fat, sugar and 620 calories per serving.

Crum then recruited participants that she divided into to two groups. One group drank the Sensishake and the other drank Indulgence. All of the participants had their levels of ghrelin measured by nurses both before and after they drank the beverage.

The Indulgence drinkers had significantly steeper decline – up to three times more – in ghrelin after consuming their shake. Participants that drank the Sensishake produced a relatively flat ghrelin response. The study results reported that “participants’ satiety was consistent with what they believed they were consuming rather than the actual nutritional value of what they consumed”.

What This Means For You

Crum’s study shows that if you think you are eating or drinking a high calorie, and therefore highly satisfying, food or drink your body reacts as though it has consumed more. The reverse is also true.  If you search out foods that are low in sugar, fat, sodium, and calories you may not feel as satisfied after you eat them. Your brain might be telling your stomach you’re being deprived and your stomach believes it.

Crum says we may have to rethink the calories-in-calories-out philosophy because there may be more to it than that.  We need to take into consideration that how we feel about the foods we eat affect not only our hunger, but our metabolism too.

The Milkshake Study shows that you may have more control over your own hunger and satiety than you realize.  A healthy dose of positive self-talk when you’re eating a salad or a low calorie meal could help you ‘trick’ your stomach into responding to it in the same way it would if you were indulging in a four-meat pizza or creamy chicken Alfredo.

Why not try it for a week and let me know if it works?

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Let Me Take A [Skinnier] #Selfie

Let’s be honest. Selfies aren’t always the most flattering pictures but they can be improved with a little touch-up editing or a trip through Photoshop.  Now there’s a skinnified selfie app that, for only a dollar, will make you look thinner in your selfies.

The SkinneePix iPhone app created by PrettySmartWomen promises that it will slim you down to the tune of 15 pounds in your selfies.  And the skinnified selfie app is creating an uproar.

Skinnee Pix Screenshot

Are Selfies Bad For You?

None of us are above being criticized for taking an occasional – or frequent – selfie.  Remember the controversy surrounding President Obama’s selfie at Nelson Mandela’s funeral?

Obama selfie

Flickr photo by John Robert Mallernee

There are more than 31 million pictures on Instagram with the hashtag #selfie.  Most of these pics aren’t celebrities.  The #selfies are just ordinary people that want to control how they look on social media platforms like Facebook and Instagram.  Through social media and selfies we all have the ability to present a persona that may not be accurate or even real.

We snap a picture when we look our best, do a little editing and throw it up on social media as though it is completely spontaneous.  The result is a ton of ‘likes’ that makes us feel good about the way we look.

The downside is the likes don’t always come. For some people, not getting a positive response, or even worse, if the selfie prompts negative comments, can be detrimental to their well-being. Anti-selfie advocates believe that an unhealthy obsession with selfies can result in low self-esteem and a poor body image.

Body Dysmorphic Disorder and Selfies

Some experts believe there is a link between selfies and Body Dysmorphic Disorder.  Psychiatrist Dr. David Veal says that two out of three of the patients who come to see him with Body Dysmorphic Disorder have a compulsion to take selfies.

Body Dysmorphic Disorder is a chronic mental health condition where the afflicted obsesses over perceived flaws with their body.

In an article for PolicyMic, Dr. Veal describes an extreme case where a patient, Danny Bowman, “spent up to 10 hours a day taking hundreds of selfies in a futile attempt to capture the perfect photo”. Bowman quit going to school, started fighting with his parents and eventually tried to commit suicide.

Dr. Veal recognizes that this is an extreme example, but there are no doubt thousands of more less-severe cases of selfie obsession that no one is aware of.  You have to wonder if the SkinneePix app could exacerbate the problem.

Selfies Are Mostly For Fun

If you take a look at the popularity of Instagram, SnapChat and Pinterest you know that the picture craze isn’t going anywhere for a while.  For the most part selfies are entertaining and fun. Even babies and animals are getting in on the selfie action.

Baby Selfie

Flickr photo by Alexis Rose

The folks that think that the Skinnee Pix iPhone app is going to have dire effects on young women’s self-esteem may be getting a bit carried away.  So far, the reviews posted at the app store aren’t all that stellar.  Reviewers go from saying the app is “brilliant” to “don’t waste your dollar”.  Others post that the app makes your face looks ‘unrealistic’ and ‘jagged around the edges’ and not necessarily skinnier.

Like everything, the SkinneePix app will come and go and something else will be there to takes its place.  We’ll have to wait to see what that something is.

But first, let me take a #SELFIE.

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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.


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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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.


– 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


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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