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Lifestyle is as much to blame for America's obesity epidemic as unhealthy diets. Unlike other cultures, the average American rarely moves - except from the recliner to the kitchen table. Make an effort to be active at least 30 minutes each day. (and working the TV remote doesn't count) Walk, run, bike, play ball or swim. Get those endorphins flowing and you will feel better.

No Seconds

One of my biggest shortcomings concerning my diet is going back for seconds. The meal is so good I must have more. However, in just a few minutes after eating that second helping I'm feeling totally satiated. Make it standard practice to help your plate ONE time and not go back for more. You will feel better and look better.

Energy Stores

Our body stores energy in our muscle tissue to fuel our activity. When we "store" more than we "burn" we gain weight. Try an afternoon walk just before dinner to deplete some of your intracellular triglyceride stores. Sitting down to dinner with depleted energy stores will lead to much of that meal replenishing those stores as opposed to being added to our waist, hips and butt!

Protein

Are you tempted to eat too much when dining out? Protein is very filling. By eating more lean chicken, turkey, or fish you may tend to eat less overall. Maybe you'll be too full for desert!

You Are What You Eat

You determine the size, weight and shape of your body by the food choices you make every day. When you choose to eat lean protein, complex carbs including vegetables, fruits, and whole grains you can make a difference in how you look and feel. You can determine the shape of your body by the amount and type of physical activity you do. Diet and exercise? Have you heard it before? Eat Clean - Not A DIET, but your diet.

My Cleanse Worked

Did you do your cleanse? I did and I'm 3 lbs lighter than I was 24 hours ago. A quick 3 lb loss, body cleansed of any lingering toxins, and really didn't miss eating my regular meals all day. (well, not too much) Now to go easy on my meal choices today and hopefully keep that 3lbs off. Lowest weight in years for me.

Fasting For Weight Loss

Fasting is taught by most religions as a means of demonstrating faith or penitence, and an opportunity for spiritual reflection. However, periodic fasting may be good for you and help you gain mind control over your body's cravings. We can more easily deny ourselves unhealthy food choices when we learn to use our mind to control our appetites. Fasting once a month can help you attain your weight loss goals.

Cleanse Day

We can drop between 3 - 5 lbs of unwanted weight between now and tomorrow by cleansing our system. I'm have bran flakes sprinkled with flax seeds/meal for breakfast. I'll be finishing off a gallon of oolong tea, with lemon juice and cayenne pepper, as the day progresses. I'll have a protein shake this afternoon after working out. And bran/flax this evening. That's it for today. Let's watch the lbs melt away.

Artificial Sweeteners

Artificial sweeteners are chemicals, not food! They have no calories because they don’t nourish your body in anyway — they’re toxins your body has to clear, or, depending on how well you detoxify, store. They may actually make you hungrier. The simplest way to control your weight is to control the sugar(s) and artificial sweeteners that we let into our body from processed foods.

Portion Size - Plate Size

Portion size can be our worst enemy. Many of us were brought up to "clean our plate" and we instinctively fill our plates and eat it all. I have found that using a smaller plate helps me resolve those childhood teachings. For instance, your serving size for meat should be no larger than the palm of your hand, usually 3 - 4 ounces. Add a couple of complex carbohydrates and your smaller plate is FULL. Calories reduced!

Eating Clean

Meals and snacks should come from whole food, meaning food that has not been processed and manipulated, and if so only sparingly. Your food should resemble its source as closely as possible (e.g., fresh fish, not fish sticks) Use refined sugar rarely, if ever and never use artificial sweeteners. Instead, if you must, sweeten sparingly with the more nutritionally complex natural sugars such as honey or agave nectar.

Diet Sodas Make You FAT!

Diet soft drinks may be sugar-free and have ZERO calories, but in a recent study, people who used artificial sweeteners (i.e. drank diet sodas) ate up to three times the amount of calories as the control group. It all comes down to the brain’s perception of calories, which can get thrown off whenever artificial ingredients are substituted for whole food. So in effect, diet sodas cause you to eat more!

Cooking Clean For Your Family

This question has come to me 3 times in the past week so I want to share it. What can I do if my spouse/partner doesn't want to change their diet and be healthier? I'm lucky, we do this as a couple in my house. But for others; don't nag - that never works; don't push - pull. Set the right example and when you're all shapely and hot, they will look at themselves and know they need to "get on the bandwagon".

Counting Calories

It's not necessary to count calories and be hungry. Eat smaller portions, 5 or 6 times per day and limit the sodium and eliminate the sugar and sweeteners. You can lose that extra weight. There is hope for those willing to change the diet they're on. Forget fad diets and gimmicks. They won't last. Eating clean and lean is a permanent solution to a lingering and unhealthy problem.

Beans - Good For Your Heart

One of the best sources of protein is beans. Try dried pinto, black or lima beans cooked with an artificial ham flavoring (made by Goya). One-half cup of beans contains as much protein as three ounces of broiled steak. Plus you get much more fiber and feel fuller, longer. Beans contain no cholesterol, and they can help lower your cholesterol level because they are one of the richest sources of fiber!

Hunger

Hunger is our worst enemy. When we get hungry we tend to throw all restraint aside and eat what looks and smells good. And too much of it! The key to eating clean/eating lean is never let yourself get hungry. Eat a healthy mid-morning or mid-afternoon snack. Edamame makes a great snack, lot's of protein. One of our strongest drives is hunger and it will overtake our common sense if we let it take control.

Whole Wheat Pancakes

Best whole wheat pancakes recipe, EASY - mix 2 cups whole wheat flour, 2 tsps baking soda, then add 1/4 cup molasses and 2 cups of 1% milk. Combine nuts or oats (if desired) Top with pureed fruit. (bananas, strawberries, blueberries) This is as clean as you can get for pancakes.

Eating Clean

Eating clean means consuming high quality foods in their most natural state. Foods that are free of unnatural additives and preservatives, refined sugar, white flour, hydrogenated fats, trans-fats and other chemically enhanced ingredients. Eating clean involves consuming lean cuts of meat like chicken, turkey and fish along with complex carbohydrates including fresh fruit and vegetables. The result - a healthier, leaner you!

Breakfast Anyone?

We've been asked specifically for some meal ideas and we will share some and ask others to do the same. Starting with breakfast - the most important meal of the day. Get your metabolism cranking with a bowl of whole grain, NO sugar added, cereal. Store brands work just fine. Use 1% milk and cut up fruit on top. I also sprinkle flax seeds on mine and sometime I will chop up a few almonds. All the nutrients, fiber, and energy boosting natural sugars in the fruit to get you going for the day.