What is a
preface
Thin Choice?
Thin choices are small choices that you
can make every day that will help you
to lose weight and grow healthy. Our
lives are abounding with choices: paper
or plastic, hot or cold, freeway or side-
streets – while they may seem unimport-
ant at the time, it‘s amazing what a big
difference these little choices can make.
The same applies to diet and lifestyle. The
little choices that you make – though
seemingly inconsequential at the time –
really can make a big difference to your
life and your waistline.
Despite what you may believe…
You are not doomed to be overweight
your whole life. So many people think
that weight gain is genetic but the truth
is – genetically speaking – human beings
have not evolved to carry burdensome
weight. Our bodies have evolved to be
healthy – they want to be healthy – we
just have to make choices that will best
support them. No matter how much you
weigh, no matter what your body type,
you can choose to be thin. There are
scores of people out there today who
once believed they were just “big boned”
or ”apple-shaped” but, after having lost
weight, have realized that isn‘t actually
the case. Your body wants to be thin.
2 3
Your body wants to be healthy.
Consider the Verbs
Ultimately, health, happiness, and thin-
ness are a choice. No excuses. The ideas
in this book are not meant to be put on
the shelf like dusty old books, they are
meant to be acted upon. A dollar bill
is a dollar bill but dollar is meant to be
spent.
Use these thin choices like you would the
bills in your wallet – don‘t put them into
an account so that they can accrue inter-
est – inevitably the interest on unhealthy
choices translates into inches around
your middle along with innumerable
other negatives like diabetes, high blood
Choosing on the other hand, is synony- to be happy – no decision necessary.
pressure and heart disease. Use them as
mous with embracing, adopting and Choosing doesn‘t have to be difficult.
verbs, as actions – and act accordingly.
preferring. When you make a choice you Choosing does not require you to drag
But it’s a choice… are saying “I want this” but when you yourself through the process of elimi-
It‘s important to differentiate between a make a decision you‘re saying “I‘ll take nation. When you choose, you simply
decision and a choice. this because it seems the best way to go do what feels best to you – inevitably
given the other options”. doing things that are good for you should
The word “decide” takes its meaning from
This book is about choice. feel best.
the Latin root –cide: literally meaning
to “to kill”. It is from this that words like You should choose to do these things, The Power of Choice
suicide, homicide and patricide derive. not because they seem better than the Choices are incredibly powerful. We are
When we make a decision, we are liter- alternatives, but because you simply beyond lucky that we have the freedom
ally “killing” the other options – it implies want to. You want to be thin, you want to make choices (many people do not
a judgment, a conclusion, an elimination to be healthy, you want to feel good, have this luxury), we are beyond lucky
of other options. you want to have energy, you want that we have the freedom to make food
 choices. It‘s a good problem to have.
Many people around the globe are
starving for lack of food.
Unfortunately for us, too many Ameri-
cans have gotten into the habit of mak-
ing unhealthy choices – so many in fact,
that it‘s become an epidemic. Accord-
ing to the American Heart Association,
145 million adults – over 30% - are over-
weight. Compare that to 13% in Ireland,
9% in France, and 3% in Japan and you
get the picture. We are 10 times bigger
than the Japanese on average. Even
more devastating, this problem is trick-
ling down to our children. Over 23 mil-
lion - 30% - of our little ones are obese.
How is this? Shouldn‘t we be teaching
our children to make different choices?
Shouldn‘t we be feeding them better?
Shouldn‘t we be making better choic-
es? Shouldn‘t we be making powerful
choices?
Own It
Losing weight is the choice to feel good
and be healthy. It won‘t take you that
long to feel good but you can‘t decide
to lose weight, you have to choose it
freely. Keep in mind that you will face
challenges along the way – you are
going to have to own this choice. This
choice belongs to you and you alone.
Empower yourself. Let go of your excus-
es, stop procrastinating, get out of your
comfort zone and change your habits.
This IS something that you can do.
4 5
Set Yourself up for Success
You can do things to set yourself up for
success so that there is no possible way
that you won‘t achieve your goal – that
is what this book is about. For example, if
you don‘t have junk food in your house,
you won‘t snack on cookies at night, if
you don‘t go to fast food restaurants,
you won‘t find yourself getting a large
order of fries, and if you find yourself a
friend to walk with every evening, then
you will probably go on that walk. Why
make your life more difficult? Why not
make making the right choices easy?
Avoid situations where you can‘t make
a thin choice, choose to surround your-
self with people who are also making
thin choices, skip the middle aisles at
the grocery store….you get the picture.
While these little tricks will help you
through the month or so that it will take
you to become accustomed to your new
habits, they will also help to define your
new habits. This is not a temporary situ-
ation. You are not going to change your
habits, lose weight, and then go back to
your old, unhealthy habits. You are cre-
ating a new life for yourself – with new
choices. There is no going back. Don‘t
be afraid of change.
What We Can Change
There are many things in this life that
we can‘t change. We can‘t change how
tall we are or the color of our eyes, we
can‘t change where we were born or
who our parents or siblings are, we
can‘t change how smart we are or the you deal with negative emotions, stress,
preface
color of our skin, but we can change the or boredom? How do you USE food?
amount of fat that we carry around on Remember that you really shouldn‘t
our bodies. We can change what we eat, be using food for anything other than
what we do, and the choices that we nutrition. What is food? Food is fuel for
make day in and day out. You‘ll never be your body.
taller or smarter but you can be thinner
Finally…
and healthier. We‘re lucky that there are
Remember that this book can be taken
things we can change. Take advantage
as a whole or in individual bites. You
of this power. It‘s yours to wield.
don‘t have to do everything in this book.
Find a Different Way Choose the suggestions that work for
As you make your way on this new path, you and do those. While each thin choice
it‘s important that you find a different may seem like a little step, it‘s the little
way of doing stuff – of going about your steps that add up to the big goal. You
world. CAN lose weight. You CAN be healthy.
You CAN change your life.
For example, if you usually go out to a
restaurant everyday at lunch with your You just have to make the choice to
co-workers and order food that is not do so.
very good for you, you are going to have
to find a different way. Consider bring-
ing a lunch to work or ordering light. Go
out with co-workers who prefer healthy
restaurants or talk your co-workers into a
picnic instead. It‘s much more enjoyable
to eat healthy home-made food in the
park than greasy, not-so-good-for-you
food in a noisy restaurant anyways.
Get creative. Evaluate your life, take stock
of your choices, and make adjustments
accordingly.
Face the Facts
Face it, food really can be an addiction
– and it is an addiction for many. Take
the time to think about what food really
means to you. Is eating the way in which
You‘re moving toward –
or away from
Beginning upon a path toward health
and wellness can be a little daunting at
first. In fact, the little question of, “Where
do I begin,” is enough to stop many
people in their tracks – retiring them-
selves to the status quo.
Don‘t allow your initial fears to stop
you. You are not the only one. There are
hundreds – thousands of people out
there – who feel the same way that you
do, thousands who have been in your
shoes at one time or another, thousands
who have succeeded – changing their
lives for the better. It can be done!
It’s Not All or None
We often think that diets are all or none.
We‘re either on or off track, celebrat-
ing or sulking, failing or succeeding
as victors or losers but that really isn’t
the case.
Just like most everything in life, a diet is
a process and any new venture always
holds leaps and setbacks. Regardless of
whether you have 10 or 100 pounds to
lose, whether you‘re 20 or 60 years old,
whether you‘ve been heavy all your life
or for just a few years or months, you
CAN reach your goal – but only if you
cut out the all or none thinking.
6 7
preface
Your Goal
All or none thinking is like cutting off
your nose to spite your face. Your nose
doesn‘t like it and your face doesn‘t
either. How can you ever expect to enjoy
and embrace a process that promises
innumerable negative and self-defeat-
ing thoughts and feelings? You can‘t!
Remember this experience should be
positive – every step of the way.
Consider Your Direction
Bottom line? As long as you are moving
in the right direction, and have forward
momentum in general, you are doing
well. If you ‘fall off’ your diet, it doesn’t
mean that you won’t achieve your goal;
it just means that you have something
to work on.
As bodybuilder, former Mr. Universe
and California Governor Arnold
Schwarzenegger once explained, each
rep brings you closer to your goal. Just
take one small step at a
time and before you
know it, you WILL reach As long as you have a plan and you’re
your goal!
keeping forward momentum, you ARE
succeeding! Create a plan and gather the
tools to get you there…
 Be honest
with yourself!
It may be difficult but
It may
difficulties be difficult
are nothing but
more
thandifficulties
bends inarethenothing
road. more
than bends in the road.
You CAN do it!
You CAN do it!

8 99
You have a
Choice!
Guess what? You have a choice!
You can choose whether you are heavy
or thin, whether you live healthy or un-
healthy – you get to choose what you
eat and what you do.
Will you choose healthy foods and ex-
ercise or will you choose fast food and
couch time? Will you choose to feel
good or bad or just so-so most of the
time? It’s up to you!
We often forget that we are, in fact, the
masters of our own destinies. Perhaps
we get wrapped up in our own habits,
perhaps the lifestyle that we want looks
different than the lifestyle of those clos-
est to us, perhaps we just don’t stop to
think before taking one step or anoth-
er, before making one decision or an-
other, maybe we just don’t know what
‘healthy’ is, perhaps we’ve never even
been around it.
Whatever our reasons, whatever our
set-backs and stumbling-blocks, forget-
ting that we DO have choices is a com-
mon enough barrier that many people
have to overcome in health – and life
in general.
We make hundreds of choices every
day – what will we wear, what we will
have for breakfast, what route will we
take to work or school, who we are
10
preface
going to spend time with, talk to, or
learn from – these are questions that
come up every day whether we realize
it or not.
Most of the time, we choose without
thinking. Most of the time, we allow
our habits to decide our direction for
us. We make decisions that we have
always made, rarely questioning if they
are wise, rarely questioning if they are
the best decisions for us to make. Now
is the time to stop and think! Now is
the time to choose and to take your
choices seriously!
As you begin on your new journey
toward health, wellness, and a new
pair of skinny jeans, get in the habit of
making choices; get in the habit of
breaking your habits. If you throw on
the same pair of jeans every morn-
ing, wear something different. If you
usually stop at the coffee shop before
work, make your coffee at home (then
do something entirely different tomor-
row). Make choices! Learn to choose!
Get used to it! Losing weight is a choice.
While all these little choices may seem Some people may find it easi-
like small and inconsequential steps, in
the end you will have trained yourself er than others, but ultimately
to think, and choose, differently. After
all, isn’t that what all this is about?
anyone can do it!
11
 Be honest
Feelwith
goodyourself!
–
no matter what your weight!

No matter what you weigh, feel good about

yourself. While feeling bad about yourself
will only make you eat more, you will also
find that you are happier – and healthier –
if you allow yourself to just feel good!

12 13
You must be
Realistic
Above all else, be realistic. Be realis-
tic about your exercise and diet goals,
be realistic about your goal weight
(keep in mind that fashion models are
thinner than 98% of American women
and most actresses and models used in
the media weigh about 23% less than
they actually should). Be realistic about
what you can and can’t do each step of
the way.
Sure you might LOVE to dive right in
and start running five miles a day but is
that really realistic? Maybe you should
just start with walking one and work
your way up to five over a couple of
months instead. If you have always
wanted to fit into a size two – but you
are 5'6" – it’s probably not a very realis-
tic, or healthy, goal.
Keep in mind that we Americans have
a rather skewed idea of what it is to be
thin and beautiful. We are bombard-
ed with images of ultra-thin models,
actresses, and superstars every day.
Over time it’s difficult not to feel like
we’re missing something. Shouldn’t
we look like that? Shouldn’t we be that
thin? They make it look so easy! What’s
wrong with us? Nothing. In truth, these
images that we see everyday are simply
14
preface
examples of an unrealistic ideal (as any
supermodel would tell you).
Be realistic about your weight and your
beauty.
Be realistic about what it actually means
to be healthy. Eating right, exercising,
living with health and wellness in mind
and learning how to make positive
choices should really be your ulti-
mate goal.
In the end, your body will determine
your “right” weight. In the end, feeling
good, eating well, and finding yourself
with more energy than you can possibly
imagine should be your realistic goal.
We all have different body types. Our
bodies are varied and unique and, as a
result, the definition of “thin” is different
for each and every one of us.
While you may not look like Claudia
Shiffer or Michael Phelps when you
have finally reached your goal, you WILL
Be realistic
feel – and look – better, you will have
made some drastic changes in your
lifestyle and you will be happy that you
made them!
about your weight
Set realistic goals, and take realistic steps loss goals!!
to get you there!
15
 Be honest
Be honest
with yourself!
with yourself!

Don’t berate yourself but do

admit that in order to be really
healthy and feel really good, you
will have to lose some weight.

16 17
Reading is the best activity
For Losing Weight
Know Your Options
There are hundreds of successful
diets out there. Some may work for
you whereas some may not. Do your
research, see what works for you. If you
try a new diet and you find that it is just
too difficult, perhaps you should try
something different.
For example, several years ago, I made
the mistake of trying – and staying on
– the beet diet. While I did lose weight,
it was an impossible diet to stick to.
Not only was it disgusting, there was
no chance that I was going to eat beets
every day for the rest of my life.
When I finally began to eat “normal”
food again, I found that not only did
I gain the weight back, but I hadn‘t
learned a thing about nutrition or
changed my habits in any lasting way.
Find something that works for YOU.
Brush Up On Your Geography
Begin your diet research abroad. Look
into the diets of those areas of the
world where people are healthiest and
happiest.
For example, the Mediterranean diet is
a great choice because the food is deli-
cious, the diet is realistic, and the health
18 benefits are scientifically proven.
preface
On another continent altogether,
Okinawans, the world’s longest-lived
people, eat a vegetable-based diet
which is low in both calories and fats,
and rich in soy foods. In addition to
promoting longevity, this diet has been
shown to send heart disease, stroke, and
cancer into virtual obsolescence – even
amongst centurions. It is only when
these people move West to countries
like the United States that they begin to
experience these diseases.
Don’t Over-Complicate Matters
Remember that eating, and dieting,
doesn‘t have to be as complicated as
some people would like to make it.
Eating healthy is not rocket science.
Don’t get caught up in over-complicat-
ing your food, don‘t get caught up in
over-complicating your diet, don‘t get
caught up in over-complicating your
exercise – don‘t get caught up in over-
complicating your life. For example, there are thousands of peo-
ple out there that think fruit smoothies
You know what is good and what is bad
are good for you (Why shouldn‘t we?
for you – just choose the good.
That‘s what we‘ve been told by smooth-
Don’t Take Just Anyone’s Word for It ie companies!) but the truth is – while
Just like any good researcher, make they ARE high in nutrients, they are also
sure to check your facts. Not everything incredibly high in sugar. Eat the whole
we hear is true and not all our sources fruit. Not only does fruit fill you up much
are correct. faster, it is also very high in fiber. 19
 Be honest
with yourself!
Release
the thinner
you!

20 21
Think yourself

preface
Thin!
So we’ve all heard of it but do we really choose to tell yourself that you will lose
believe in it? The power of the mind… weight, that you are losing weight, that
you are getting healthier every single
Believe it or not, you CAN think yourself
passing day then that is exactly what
thin. While it’s one of those phenomena
will happen. Your mind is incredibly
that fall into the category of “incredibly
powerful!
difficult to explain with modern sci-
ence”, it seems that what you focus on Starting now, every time you find your-
actually does happen. self thinking negative thoughts about
your diet, your habits, your weight-loss,
Have you ever known or heard of some-
or your exercise program, turn those
one who, having been alone for many
thoughts around and focus, instead, on
years finally decided that it was high
the positive.
time to find the love of his life – and
he did? How about someone who, So what if you didn’t lose five pounds
deciding she is sick and tired of her this week – maybe you’ve lost two.
current occupation, is offered a great
Maybe you can’t run those five miles
job somewhere else out of the blue?
but you’ve walked around the block ev-
These wonders of will happen every day!
ery day this week and that’s a heck of a
In that vein, if you usually spend your lot more than you were doing a month
day thinking negative thoughts then ago.
you will find that you are in a bad mood
If you are moving in a positive direction
most of the time, pessimistic, and gen-
– which you are by simply reading this
erally bummed out. Alternatively, if you
book – than you should remind yourself
choose to think positively, you will find
of that often.
that you are in a pretty good mood most
of the time, optimistic, and happy. Celebrate your small victories rather
than focusing on the little set-backs.
The same applies to health and weight.
Smile! Feel happy that you are taking
If you think that you are fat and unhap-
steps to improve your life and your
py and will never ever lose weight, then
health and think yourself thin!
you won’t lose weight. However, if you
22 23
Get out of
Your Comfort Zone
Many people spend years feeling bad
about themselves and their weight sim-
ply because it’s comfortable.
The truth is, we human beings are ha-
bitual creatures. We like “comfortable”.
We like what is known to us.
Of course, this is nothing new. It’s a well-
known fact that, even after slavery was
abolished, many former slaves went
back to work at the same plantations
where they had lived and worked prior
to abolition. Here they continued work-
ing, living, and doing virtually the same
thing that they had always done, simply
because it was safe, it was comfortable,
and they were afraid.
Similar tendencies are true today. Many
career criminals will go to jail for years
and, when they finally get out of prison,
they go right back to being a criminal
because it’s comfortable.
Sometimes, it’s hard to see past what
we know. Sometimes it’s hard to see
that a new way of living is right at our
fingertips. Sometimes we make our
own prisons.
The truth is, growth, expansion, does
not happen in a bubble. Growth hap-
pens once you begin to live outside of
your comfort zone.
24
preface
Now if you ask anyone who has really
achieved greatness or success of any
kind how they did it, he or she will tell
you that it was as the result of breaking
out of the comfort zone.
Just think of Susan Boyle, the sweet,
quiet, Scottish woman who became a
worldwide sensation after taking a risk
and going on Britain’s Got Talent. She
now has the best selling female album
of all time.
How many of us are just like Susan Boyle
once was – sitting in our predictable
lives, not wanting to venture out, fear-
ing the worst. Imagine if she had never
taken the risk.
You would be surprised to find that
stepping out of what you know is
easier than you might imagine. While
we feel that what we do and the way
we live is safe to us now, once we begin
to make changes in our lives, we learn you ever found comfortable about your
that our new lives themselves BECOME “previous life” to begin with.
our comfort zone.
If you really want to see change in your
As a result, what you feel is comfortable life, try something new, expand, take
now may not seem all that comfortable some risks and grow in the direction
to you once you are on a path that is that you want to grow. It’s okay to feel
more natural to you. uncomfortable.
In fact, I would suspect that, after not
too long a time, you will wonder what
25
You don’t plan to fail,
You Fail to Plan
You wouldn’t go on a trip with no des-
tination in mind so why would you be-
gin a diet or exercise program without a
plan and a goal – a map with an X marks
the spot?
Many people try to lose weight, get
healthy, begin an exercise program, and
change their diet without any idea of
what they want to accomplish or how
they intend to get there. How can you
possibly reach your goal if you don’t
have your goal, and your plan to achieve
it, in mind?
The very first thing you should do,
right now before beginning to make
any changes in your life, is write down
your goals. What are your ultimate
weight, exercise, and nutrition goals?
What small goals do you hope to
achieve along the way? Consider your
one week, two week, one month, and
six month targets.
While your ultimate goal may be to lose
50 pounds, exercise an hour a day, five
days a week, and cut sugars and com-
plex carbohydrates out of your diet
completely, this is really just too much
to take on all at once. You don’t want to
overwhelm yourself into failure.
26
preface
When you assess your goals, consider
your small goals as well. Choose attain-
able short and long term objectives.
For example, you may want to start off
by losing five pounds, exercising a half
an hour three times a week, and elimi-
nating fast food from your diet. These
are all examples of attainable short term
goals which, ultimately, take you one
step closer to your long term goals.
Write all your short and long term
goals on a piece of paper that you can
then tape to your refrigerator door or
somewhere else that you will see them
often. Check off or scratch out the goals
that you have reached when you reach
them and celebrate your successes.
This will help to keep you motivated
and on track.
Most importantly, remember that this
is a process. While you are not
going to reach your ultimate
goal tomorrow, you CAN
reach your short term goals Remember to celebrate your
this week. Change your
life one step at a time…
small victories along the way.
Take one day at a time but try
to stick to your plan!
27
 1
Chapter

Diet

28 29
Create a
Meal Plan
You wouldn’t think of hosting some-
thing as simple as a cocktail party with-
out a plan so why would you consider
dieting without one?
While meal plans show you how much
you’re really eating, they also help you
to chart your progress – calorically
speaking – AND have been shown to
be a pretty good motivational tool to
boot. Lastly, meal plans really do make
this whole process a bit easier because
you know exactly what you are going
to eat when, which is a real god-send
when you’re about to sit down to break-
fast, lunch, or dinner.
A good meal plan contains a healthy
selection of nutritious and low fat foods.
Start by creating a meal plan that con-
tains 25% less calories than you would
normally eat. If you stick to this very
basic principle, you will lose weight.
Design your meal plan around foods
that you enjoy but try to cut out the
junk and keep the total calories to a
healthy minimum.
30
diet
When planning your fare, remember
that women should eat between 1200
to 1400 calories per day and men should
eat between 1500 and 1800 calories
a day while dieting on average. Don’t
starve yourself! A healthy meal plan
allows for good nutrition without feel-
ing hungry all the time.
How much can you lose? How does
two or more pounds per week sound?
If you find yourself hitting a plateau,
step up the exercise or reduce your
intake by another 10% temporarily (or
just ride it out, you will begin to lose
weight again). When creating a meal
plan, consider substitution in your
favorite meals. For example, instead of
stir-frying your veggies in butter or oil,
use broth. Broths give veggies a won-
derful flavor while really cutting down
on the fat. At 41 calories per half-cup
(most oils have nearly 1,000 calories
per half-cup), cooking with broth can
save by about 959 calories per serving. How may pounds can you lose by ceating a meal plan?
Most importantly, have fun with it. Diet- Creating a meal plan Per Week 2 pounds
ing should never be painful. Feel good 8 pounds
about what you’re eating every day! will help you to stay on Per Month
Per Year 104 pounds
track while also making How many calories can you save by cooking
your life much easier! your veggies in broth instead of oil?
959 calories
Go with a pro

Visit a Nutritionist!
While you do have the option of “go-
ing it alone”, why bother? Nutritionists
know a heck of a lot about food, nutri-
tion, and dieting so why not let them do
the work for you?
In just a couple of visits, a nutritionist
can create a personalized meal plan
for you based on your likes and dislikes
as well as teach you a lot about food –
knowledge that you can then call upon
for years to come. At about $50 to $100
a visit, it’s well worth the investment.
diet
Turns out, it’s a good idea for other
reasons as well. Since clinical studies
have shown that face-to-face meetings
trump Internet-based support or no
support at all when it comes to initiat-
ing and maintaining weight loss, you
will already be one step ahead of the
game.
Last but not least, remember that diet-
ing doesn’t have to be difficult. Don’t
complicate things. Knock out the
processed and refined foods, stick to
wholesome fruits, veggies, and low-fat
meats, learn about WHAT you’re eating,
get a bit of exercise every day, don’t
overeat and – the next thing you know
– you’ll be dropping 5, 10, 20 pounds
and feeling a whole lot better to boot.

Take advantage of all the advice and

help you can get. In just a couple
of visits, a nutritionist can create a
personalized meal plan for you as
well as teach you a lot about food.
32 33
 Be honest
Cut with
downyourself!
to one!

You can lose 12.5 lbs. per

year just by drinking one
glass of wine every night
instead of two while still
reaping the benefits.

Alternatively, if beer is your

drink of choice, you can lose
23 lbs. a year just by cutting
down from two to one.

34 35
Practice
Discipline
It’s too bad that we have such negative
ideas about discipline. I suspect it har-
kens back to the times when we were
“disciplined” as children with weekend
restrictions and those pesky “time-outs”
we always used to get when we played
mud-pies in the flower beds after mom
repeatedly warned us not to. So we
killed the pansies?
As I have gotten older, and gathered
a bit of experience from the world
at large however, I have learned to
redefine discipline. I think it may have
been the result of a lengthy, but cheer-
ful, lecture from my college yoga teach-
er – or maybe my new understanding
arose from generalized “adult” trial and
error – or that book I read by Deepak
Chopra – I’m not sure. Regardless, I have
a new respect – and can I say fondness
– for discipline.
Discipline is not in and of itself a bad
thing. In fact, one definition of disci-
pline wisely labels it as a “training that
corrects, molds, or perfects the mental
faculties or moral character” – well that
sounds pretty good to me. I have no
problem with training and correcting
my mental faculties or moral character. I
suspect I could use it.
36
diet
Taking this a step further however, dis-
cipline can help you to lose weight too.
We are all so very willy-nilly about the
things that we do in our lives. Half the
time I don’t even remember WHAT I
did let alone the thought process that
I had before acting. Discipline allows us
to add this one little step into the mix.
Discipline creates new habits so that
we can make good decisions as we
(unthinkingly) go about our days.
I remember when I became a vegetar-
ian, I remember when I started doing
yoga every day, I remember the strug-
gle that I had creating these new habits
BUT these things are now a part of my
life – I don’t think about them anymore,
I just do them and enjoy them and
really can’t conceive of there being any
other way.
Maybe this is why I have such a respect
and fondness for discipline – I recognize
it as a way to make positive changes
in my life that have lead to health and
happiness.
Remember that
Practice discipline now and you will
reap short term goals while laying the
discipline isn’t a
road for a big future boon.
dirty word!
37
 Sometimes negative
motivation is more
effective than
positive motivation.
For example, imagine
how you will feel if
you don’t lose weight.
Choose the motivator
that works best for you.

38 39
The simple truth
About Complex Carbs
Do you ever find that you have a craving
for a bagel, a donut, pasta, white bread,
or a muffin – even juice? Well that’s your
sugar addition talking to you.
While some carbohydrates, such as the
complex carbohydrates found in veg-
etables and beans are good for you,
others are not. These are called simple
or refined carbohydrates.
Unlike complex carbohydrates, simple
carbohydrates quickly turn into sugar
which then turns to fat and, because
they are highly-processed, your body
doesn’t have to do much work to
digest them.
As a result of this process, your body
is neither digesting all the nutrients
it could be nor burning very many
calories in the act of digestion itself.
Additionally, simple carbohydrates
generally contain very little fiber which
means that your digestion and detoxifi-
cation systems suffer to boot. I remem-
40
diet
ber staying at my mother’s some years
ago and, having just bought a bag
of fresh-made bagels, offered one to
her for breakfast. This was the point at
which she looked at me, looked at the
bagels and said, “Those things will kill
you” as she proceeded to make herself
vs
oatmeal. It seems that mother IS some-
times always right.
According to the latest statistics, over
the past 30 years, the swell of refined
carbohydrates in our diets has led to
significant increases in diseases such as
Type 2 Diabetes and Obesity.
Additionally, many of these foods con-
tain additives such as high fructose corn
syrup which scientists and researchers
are now finding should be avoided like
the plague (despite the fact that it is
present in many of the packaged foods
that we buy).
Instead of reaching for a bagel, a muf-
fin, a plate of pasta, or anything contain-
ing white flour, choose meals that are
rich in complex carbohydrates such as
vegetables, multi-grain bread, oatmeal,
and beans. While this is a very easy
change to make, it’s also a very healthy
thin choice.
41
 You can lose about a half
a pound a month or 5
pounds per year just by
drinking more water!

42 43
Drink
Water!

Drink water, drink water, drink water –
it’s an old mantra that most of us can
remember hearing from the time that
we were just little ones running about
on the playground totally unconcerned
about issues as mundane as weight and
health.
While we all know water is good for us –
it’s detoxifying, it’s hydrating, it helps to
quench our thirst like no other beverage
out there – can this free-flowing won-
der really help us to shed the pounds?
Looks like it can.
Apparently the old myth that drinking
water aids in the process of weight loss
is actually true (so drink up)!
In a study designed to test this long-
standing theory, the folks at Berlin’s
Franz-Volhard Clinical Research Center
found that individuals who increase
water consumption by 1.5 liters (about
50 ounces) a day burn an extra 17,400
calories per year, about five pounds,
compared to their counter-parts.
The catch? Make sure it’s cold! Looks
like around 40% of the increase in cal-
orie burning is caused by the body’s
attempt to heat the ingested water
(consider it your own internal kettle).
44
diet
But that’s not all! These same research-
ers found that, after drinking about
17 ounces of water, metabolic rates
– the rate at which we burn calories –
increased by about 30% for both men
and women. Increases occurred within
10 minutes of water consumption and
maxed out after about 30 to 40 minutes
(so drinking water BEFORE exercising is
a good idea).
Bottom line? Drink water (and make sure
to drink enough of it). While the average
woman should be drinking about 80
ounces a day, the average man should
be drinking 100. Of course, you’ll want
to up these numbers depending upon
the amount of exercise you get in every
day. This one’s easy!
Not only does drinking
water help you to lose
weight, it also keeps you
from retaining water!
45
 On average, Americans eat
41.5 pounds of high fructose
corn syrup each year per person.
Imagine how much could you
lose by cutting it out.

46 47
What’s in there?
The best food
doesn’t come in a package
Here‘s your answer:
Ammonium Sulfate (aka fertilizer) in
processed breads, Castoreum (the anal
glands of a beaver) in store-bought
raspberry candy, beef fat in Twinkies,
Carminic Acid (crushed bugs) as red
food dye, Shellac (beetle juice) in can-
dy coating, Lanolin (oil extracted from
the wool of sheep) in bubble gum, L-
cysteine (human hair or duck feathers) in
bread, Allura Red AC (derived from coal
tar) as food coloring, rennet (the fourth
stomach of a young cow) in cheese, the
artificial sweeter aspartame (which may
I add is banned in many countries and
has been linked to all sorts of maladies),
silicon dioxide (sand), high fructose
corn syrup of course, and… shall I go
on? Sounds yummy doesn‘t it?
What ARE we eating? What IS this stuff
in our food? Shouldn‘t there be some
regulations on this sort of thing? Who‘s
making these decisions after all?
Not to pontificate here – there‘s really
not enough space to mount the soap-
box – but our processed and fast foods
really do contain some questionable
materials. We don‘t often think about it
48
diet
as we‘re browsing the aisles at the local
grocery, but food is a commodity. This
is big business and we are the decision
makers. Every time we buy that corn-
syrupy product we‘re saying, “We sup-
port this. Give us more.”
Alternatively, if we choose to buy raw,
additive-free and – pardon me for say-
ing it – local products, we‘re telling the
big guys, “you know what, I don‘t want
that junk” at which point they stop put-
ting it in our foods and rethink their
marketing strategy.
But how does this affect us from a
weight-loss point of view? purchase only free-range organic meats
and, if at all possible, shop at your local
Let‘s put it this way, ten potato chips
farmers market and meet the people
contain about 200mg of sodium per
who are actually feeding you.
serving – almost 10% of the daily rec-
ommended intake – and the average Last but not least, remember the closer
American eats about 41.5 lbs of high to the sun the better. If you pull a carrot
fructose corn syrup per year. 41.5 lbs! out of your organic garden and eat it,
That‘s an additive for you! And we‘re all it‘s going to be good for you but if you
standing around wondering why diabe- choose carrots that have been grown,
processed, cut, sliced, diced, preserved,
tes is spreading like wild-fire on a dog-
frozen, and shipped 2000 miles across
day summer afternoon.
the country, that carrot has pretty much
Choose additive-free foods such as
lost it‘s mojo. Bottom line – before you
organic vegetables, fruit and breads,
buy, ask yourself, “What‘s in there?”
49
 Skip
the aisles!

50 51
Start
With Veggies
Where to begin? Shopping is a fine art
actually. While some get their food for
next to nothing by trolling the double
coupons every Sunday (unfortunately
those coupons are almost always for
processed, refined – what one might
call cardboard – foods), others are will-
ing to pay through the nose for an herb
which only grows in the farthest, most
delicate regions of the globe – well it
takes all kinds.
As for the rest of us, shopping can be a
messy art. Most of the time, we find our-
selves dashing into the store after work
because we’ve simply run out of every-
thing. Who has enough time to attend
to such mundane chores as shopping
for food anyways?
Well now is the time to make the time.
If you are going to start eating better,
you’re going to have to learn to start
shopping better too. That means mak-
ing a list BEFORE going to the store, opt-
ing not to peruse certain aisles, (can you
say cookies?), and really making some
conscious shopping choices. When you
go to the store, start in the veggie area.
Stop and look at how good all the veg-
gies look. Think about them. Those veg-
gies – if they are organic – are grown
52
diet
on farms by farmers who nurture them
from seed; then they are brought to
you so that you can nourish your body.
Quite a nice thought actually.
Next, go to the cereal or other aisles and
notice just how packaged everything
is. Look at the back of the box and SEE
what‘s actually in this food. Guaranteed
you will be left with some not so very
nice thoughts.
Every expert agrees that eating plants is
good for you. They also agree that addi-
tives, preservatives, and packaged foods
are generally not very good for you.
While fruits and veggies contain Fiber,
Calcium, Chlorophyll, Iron, Protein,
Folic Acid, and all sorts of good vitamins
naturally, packaged foods usually only
contain these things as additives.
Keep in mind that plants provide us with
a perfect balance of nutrients as well, so
while something might contain Vitamin
D and Calcium, it won’t give us the ideal
Start in the veggie aisle. While you
absorption-balance like Spinach does
(our digestive systems and bodies have will buy more healthy fruits and
evolved to eat natural foods after all).
veggies, you will also find that the
Consider conscientious shopping. Think
other, packaged foods, suddenly just
about what you’re putting in your body.
Start with the veggie aisle and most of doesn’t seem as appetizing.
all – enjoy!
Cut the

Calories in half
Just because you‘re eating healthier
doesn‘t mean that you have to say
goodbye to the foods that you love
(with a sniffle and a tear). Choose a
healthier slant on your favorite foods
and you can have your cake and eat it
too – literally.
For example, did you know that you can
replace the fats in many of your favorite
baked recipes with applesauce? Believe
me, it works, I‘ve tried it. Other options
include substituting stevia for sugar,
low-fat milk for cream, and almond,
coconut, or flax flour for white.
diet
Alternatively, you can simply choose
something that is comparable but
much better for you.
Take pasta for instance. Did you know
that traditional Fettuccini Alfredo clocks
in at about 769 calories with 42 grams
of fat and 240mg of cholesterol while
home-made pasta primavera with
whole-grain noodles is only about 260,
3.5, and 0 respectively?
You could add a salad and some gar-
lic bread (sprouts only please) and still
be taking in less calories and fat with
this one.

Remember, you may be eating well

but that doesn‘t mean that you can‘t
enjoy it.

How much can you lose by eating Pasta Primavera

You don‘t have to give up instead of Fettuccini Alfredo once a week?

your favorite foods; you just
have to learn how to make
the right choices.
Calories Per Week 509 cal
Calories Per Month 2036 cal
Calories Per Year 26,468 cal
Approximately How
Many Pounds Per Year 7.6 lbs

54
 Research shows that
you can lose weight
just by using your
utensils.

56 57
Eat, think

diet
and be Merry
If I had a dime for every time I sat in front eating – but only if we are actively
of the TV or my computer and stuffed engaged in it.
my face until I wondered, “Hey, where
So what is this conscious eating thing?
did all the food go?” I would be a rich
How is one to go about it? Well, there are
woman. If I had another dime for every
a couple of good ways. First of all, don‘t
time I sat in my car and stuffed my face
eat while you‘re watching TV, working
while driving, I would be even richer. If I
on a computer, reading a book, driving,
had a dime for every time I ate an entire
feeding your cat or doing anything else
bag of chips without even realizing it…
that is going to distract you.
well the list goes on.
Second, use your utensils. It‘s just too
Unconscious eating is a real problem – I
easy to sit in front of a plate of whatever
mean a real problem. Such a problem,
and shovel the food into your mouth
in fact, that people literally toss all their
with your hands. I don‘t care if it‘s a
hard work into the wind for it (as the
banana, use a fork and knife (all the
folks at Kaiser Permanente‘s Department
most refined people do it).
of Regional Health Education found).
According to their research, among Third, put that fork and knife down
obese women who regained weight between bites. You have to chew right?
after successful weight reduction, 70% And anyways you should take the time
of them were eating unconsciously. to taste your food.
Well that’s a good reason to sit up and
Lastly, make conscious choices about
pay attention.
the food that you are eating. Are you
If we all love food so very much then going to eat the burger or the apple?
why don‘t we take a little notice while Are you going to snack on french fries How much can you lose by switching
we‘re eating it? Half the time we eat, or air-popped pop corn? Are you going from ranch dressing to balsamic?
we‘re too busy with something else that to go with ranch or balsamic?
Calories Per Week 1932 cal
we don‘t even taste the stuff let alone
While there are many facets to con- Calories Per Month 7728 cal
enjoy it. This, of course, is not to men-
scious eating, the underlying principle Calories Per Year 100,464 cal
tion the fact that we tend to eat more
to each and every one of them is Pay Approximately How
when we‘re not paying attention. We 28.7 lbs
Attention! You‘ll enjoy it more anyways. Many Pounds Per Year
can get bored doing anything – even
58
 Don’t try to do two
things at once.
America is the only
country where people
eat while driving,
working, watching TV,
or doing any number
of other activities.

60 61
Know when
To Stop
Why do we gain weight? Well unless you
have a health condition such as thyroid
disease which has caused you to surpass
that little red line on your scale, it’s prob-
ably because you’ve been over-eating.
If you really want to lose weight, you will
have to learn to pay attention to your
body and stop when you are full.
The real question is how much is too
much and how do you know. Most
Americans have become so accustomed
to over-eating that we don’t even know
what a healthy portion LOOKS like let
alone how to “restrict” ourselves to it. Here
are a couple tricks that may help you
along the way.
Take Your Time
It usually takes about twenty minutes
for the full feeling to kick in – depending
upon what you’re eating, meats can take
much longer – so eat slowly. The faster we
eat, the more we eat so don’t shovel-eat
your fare.
Don’t Look
Try this a couple times: blindfold yourself
and see how long it really takes you to get
62
diet
full – I guarantee you will reach your max
much sooner than you normally do.
This theory has actually been proven by
the researchers at Huddinge University
Hospital in Sweden. In this study, research-
ers took nine people and monitored their
eating with, and without, blindfolds. In-
terestingly, researchers found that people
ate 22% less when they were blindfolded.
Additionally, people spent less time eating
and felt just as full as they had when they
had eaten more without the blindfold.
Imagine how much you would lose if you
ate 22% less than you do now.
While this blindfold trick may seem like
a novelty, it really can help to teach you
just how much you should be eating –
and of what (you may find that you start
choosing healthier foods too. Let’s face it,
apples really DO taste good and french
fries really ARE sodium bombs).
How much can you lose? Given that
the average American eats about 3900
calories a day (surprised?), you can lose
How much can you lose by paying
89 pounds in one year just by listen- attention to your body?
ing to your body and eating like you
would with a blindfold on. It seems Calories Per Week 6006 cal
that knowing “how much” is just as Calories Per Month 24,024 cal
important as knowing “what” to eat. Calories Per Year 312,312 cal
Approximately How 89 lbs
Many Pounds Per Year
Find what you

Really Love
It’s the same old American story: Little
kids sitting at the dinner table mak-
ing funny faces at their pile of broccoli,
spinach, or carrots.
Maybe it’s the story itself that has
turned Americans off of veggies, maybe
it’s the fact that it’s hard to find a fresh
one these days, maybe it’s just are all or
none thinking.
Here’s a newsflash for you: you don’t
have to love every single fruit and veg-
etable out there in order to eat them.
Find the fruit and veggies that you really
like and eat those. For example, apples
are an all-time favorite and apparently
they really do keep the doctor away. In
addition, to offering benefits such as
cancer prevention, a lower than aver-
age amount of wrinkles, and increased
lung function, apples can also help to
prevent heart disease and stroke.
In a study conducted at the UC Davis
School of Medicine, researchers found
that eating 2 apples or drinking 2 small
glasses of 100% apple juice daily for
6 weeks (without any other dietary
changes) helped to reduce the oxida-
tion of ‘bad cholesterol’ or LDL.
64
diet
In other words LDL cholesterol was less
likely to form plaques along the walls
of blood vessels and cause atheroscle-
rosis – a process that can lead to the
development of heart disease. Apples
are also an excellent source of Pectin,
Fiber, Quercetin, Phytonutrients, and
Flavanoids.
Keep in mind that you are not going to
overeat when you are eating apples and
most other fruits (one is usually quite
enough to satisfy you).
Find what you love and consider mak-
ing those fruits and veggies your dietary
staple (but don’t be afraid to branch
out). While you will feel satisfied and
happy with what you are eating, you
will also be making positive choices. No
sacrifice there.
Another thin trick: Consider eating a
piece of fruit before dinner. While this
will curb your appetite,
it will also ensure that
you are eating well.
Experiment!
Find the fruits and
veggies that you
love to eat.
65
 Think in terms of
Volume, not Mass:
A liter of fat weighs 2.2 pounds.
Go out and buy a few liter- sized
jugs. Each time you lose half a
pound, a pound, or two pounds,
fill a jug with water.

Before you know it, your bath-

room floor will be lined with
water-filled jugs and you will
feel good seeing all the progress
you have made.

66 67
 Celebrate your small victories
along the way, feel pride in
your accomplishments and
don’t shy away from giving
yourself a pat on the back!

68 69
Reward
Yourself
Although losing weight and feeling
better are both pretty good rewards for
sticking to your diet, it’s important to
get into the practice of rewarding your-
self in different ways as well. Since you’ll
be setting small goals along the way to
your big one, why not celebrate those
when you reach them? Here are some
ideas.
Get a New Outfit
Let’s face it; new clothes are one of the
big weight-loss plusses. When we are
over-weight, many of us hate to go
shopping and, more likely than not,
we’ve held onto the same old clothes
for ages because it’s just too painful to
go through the process of looking for
sizes that we feel are “just too big”, try-
ing them on, and scrutinizing ourselves
in the mirror. Why not break that habit.
Go buy yourself something new in your
new size. Don’t go on a spree (you will
be slimming down even more), but buy
yourself something nice and enjoy it.
Take a Mini-Holiday Vacation
One of my favorite ways to celebrate
anything is by getting out of town.
70
diet
We’re not talking about Europe here,
just somewhere close that you might
like to go. Spend a weekend, rent a
hotel, enjoy yourself, rent a bicycle while
you’re there and take in the sights. While
these little breaks from everyday life are
relaxing, the incentive of the reward to
come will help to keep you motivated
as you work toward your goal.
Sign up for a Class
Since you’re getting healthier and
healthier every day, why not reward
yourself by signing up for a class that
will fortify your new lifestyle such as
Yoga or Tai Chi. While these classes help
to center your mind and improve your
body, it’s also actually pretty fun to get
out and meet new people. Other op-
tions might include a low-fat cooking
or organic gardening class.
But whatever you do…
Make sure that you do reward yourself.
All too often we give our reward the
“tomorrow, tomorrow” speech, putting
our needs and desires aside until – well
tomorrow and tomorrow. Celebrating
our successes really is very important to
success so make sure you DO celebrate
every small goal along the way.
71
 2
Chapter

Exercise

72 73
 Individuals who get into a
routine of exercising 30 or
more minutes a day lose
significantly more weight
than those that don’t.

74 75
Get into
A Routine
I recently had the pleasure of watch-
ing a wonderful movie about Yoga. The
method of exercise aside, I was par-
ticularly taken aback by the story of a
woman who, at the age of 70 years old,
decided to get off the couch and start
exercising. She felt great!
Even if you’ve never exercised in your
life, even if you’ve been a confirmed
couch potato for years, even if you don’t
know what a pair of running shoes
looks like let alone how to USE them,
you can find and begin an exercise rou-
tine that works for you. It doesn’t take
much. Just a half an hour a day will do a
lot of good.
Exercise is good for you. In addition to
lowering your blood pressure and cho-
lesterol, increasing longevity, reducing
76
exercise
your risk for heart disease and making
you “just feel better” all round, exercise
also helps you to lose, and keep, the
weight off.
According to studies published in the
International Journal of Behavioral Nu-
trition and Physical Activity, the odds
of weight-loss success were 48%–76%
lower for those reporting exercise bar-
riers (e.g., no time, too tired to exercise,
no one to exercise with, too hard to
maintain exercise routine) compared
to those who just got out and did it.
Additionally, researchers found that in-
dividuals who got into a routine of ex-
ercising 30 or more minutes a day lost
significantly more weight than those
that didn’t. Bottom line? If you want to
lose weight, you’re going to have to get
up and move.
Find what works for you. Find an exer-
cise that you enjoy, commit to it, keep
an exercise log to help keep you moti- How much can you lose by walking
30 minutes a day?
vated and on track, and – most impor-
tantly - have fun with it! While I am sure Female Male
that latest reality TV show is interesting, Per Week 896 cal 1120 cal
I’ll bet you’ll be a whole lot happier if Per Month 3584 cal 4480 cal
you go take a walk, lift some weights, or Per Year 46,592 cal 58,240 cal
swim instead. Exercise CAN be fun! Approximately
How Many Lbs 13 lbs 17 lbs
Per Year
 You can lose 7 to 9
pounds per year just
by taking the stairs!

78 79
Choose the

Long Road
You have to love modern technology.
Cars, elevators, escalators, easily-acces-
sible parking, and those handy moving
side-walks that you find at the airport
have made our lives incredibly easy.
Unfortunately, these are the exact same
things that are making us fat – and lazy.
Not unlike other thin choices that you
can make, choosing the long road (tak-
ing the stairs, parking at the back of the
parking lot, saying no to valet), is an easy
way to burn calories and lose weight.
exercise
For example, did you know that the
average man and woman can lose an
additional 5 and 4 pounds per year
respectively just by taking the stairs
every day?
That’s assuming just 5 minutes a day
folks. Five minutes! Imagine how much
you can lose if you opted to take the
long road everywhere you went? Imag-
ine how much you could lose if you
spent 10 minutes on the stairs – or 20!
Believe it or not, this thin choice alone
could take you pretty far. Also – surprise,
surprise – the little workout you’ll get is
actually GOOD for you.
In a recent study performed by the U.S.
Centers for Disease Control and Preven-
tion, researchers found that taking the
stairs alone helps to increase overall
physical activity and wellness levels. You
don’t even need exercise gear to do it!

How much can you lose by parking How much can you lose by taking the stairs?
Take the stairs, park in the at the back of the lot?
Female Male Female Male
back of the lot, skip the Per Week 180 cal 224 cal Per Week 261 cal 325.5 cal
valet. You can lose a lot of Per Month 720 cal 896 cal Per Month 1044 cal 1302 cal
weight just by choosing Per Year 9360 cal 11,648 cal Per Year 13,572 cal 16,926 cal
Approximately Approximately
the long road. How Many Lbs 3 lbs 3.5 lbs How Many Lbs 4 lbs 5 lbs
Per Year Per Year
80
Don’t bite off more than

You can chew
Just like with dieting, your exercise goals
should be realistic. Don’t bite off more
than you can chew. You don’t have to
run a marathon or work out three hours
a day in order to get your exercise in,
and really, over-exerting your body like
that isn’t even good for you.
Consider making a chart of your exer-
cise goals. Begin with small goals and
work your way up to your big goals. Re-
member that these goals should be do-
able. Also, you may find that you want
or need to change or modify your exer-
cise goals along the way.
exercise
Get creative. You may also want to intro-
duce exercise into your life in different
ways. For example, you can burn about
300 – 400 calories an hour just by mow-
ing your lawn (and it would probably
save you money too).
Feel comfortable and happy knowing
that you are doing something – and
that you don’t have to be a world class
athlete to reach your health and weight
loss goals. Take it easy. Don’t overwhelm
yourself. Enjoy moving!

How much can you lose by mowing

your lawn every week?
Female Male
Per Week 326 cal 410 cal
Per Month 1304 cal 1640 cal
Per Year 16,952 cal 21,320 cal
Approximately
How Many Lbs 4.8 lbs 6.1 lbs
Per Year
82
 Thousands of
people are making
thin choices!

84 85
Just Do

Something
You don’t have to participate in a triath-
lon to reach your weight loss goals. You
just have to do something.
exercise
pasta and drinking wine just like the rest
of us (gelato is a national past-time in
Italy), but they were fit and energetic.

So many of us spend our days on our They walked!

rears. We wake up, we go to work, we
sit at our desks, we go to lunch, we sit at
our desks some more then we go home
and sit in front of the computer or the
TV. That can’t be healthy.
I remember noticing how fit and healthy
the older women were when I lived in
Italy. I was surprised. Never before had
I see such strong looking older women
– not even in this country where we are
all incredibly obsessed with our bodies.
What was it? These women were eating
The biggest difference between Ameri-
cans and our healthy European counter-
parts lie in movement. They are healthy
because they move and we are not be-
cause we don’t. It’s that simple. Gyms
are not a commodity in those countries,
but doing your grocery shopping on
your feet and taking a nice walk after
dinner is.
In order to introduce exercise into your
life, all you have to do is – something.
Take a walk, walk your dog, ride your
bike – anything will do. Remember, you
can even do your exercise in 10 minute
bursts and it will still help.

How much can you lose by playing with your dog?

Remember that
Female Male
Per Week 654 cal 819 cal

exercise comes in
Per Month 2616 cal 3276 cal
Per Year 34,008 cal 42,588 cal

many forms. Approximately

How Many Lbs
Per Year
9.7 lbs 12.16 lbs

86
Choose

Muscle
Hippocrates said ‘that which is used
develops, and that which is not used
wastes away‘. This is the basic principle
of strength training. In essence, strength
training is exercising to build strength
and endurance.
There are many reasons in which one
might like to take up strength training.
For example, as we grow older, muscle
mass diminishes – strength training is
one of the best ways to rebuild those
muscles. Additionally, strength training
can result in improved joint function,
increased bone density, improved car-
diac function, improved glucose toler-
ance, and positive changes in blood
cholesterol.
If you are looking to shed weight and
keep it off, strength training can help
exercise
you there too. Since every pound of
muscle burns about 35 calories per day
– your body will even burn more calo-
ries while you‘re sitting at your desk or
sleeping.
As we have mentioned, muscle raises
your resting metabolic rate (RMR), or
the pace at which your body burns
calories at rest. To such a degree, in fact,
that one study found that a 3 month
basic strength training program caused
participants to gain 3 lb of muscle and
lose 4 lb of fat while eating 370 more
calories per day.
Strength training of moderate intensity
is enough to develop and maintain fat-
free weight. The American College of
Sports Medicine recommends a mini-
mum of one set of 8-12 repetitions of
8-10 exercises at least 2 days a week.

With regular strength training, you

can increase your strength by
50% within six months and enjoy
enhanced stamina in just a few
weeks.
88
With regular strength training, you
can increase your strength by 50%
within six months and enjoy en-
hanced stamina in just a few weeks.
89
 Resist!
Want a new approach to resistance
training? Maybe you just want a conve-
nient way to get a good workout when
you are away from the gym for a while?
Ditch those dumbbells and take up that
resistance band.
Basically, resistance bands are giant rub-
ber bands which provide a color coded
progressive resistance system. They
come in yellow (the thinnest band),
red, green, blue, black, and silver (su-
per heavy band). Exercise handlers and
door anchors are some of the accesso-
ries provided to make exercises more
versatile.
Resistance bands are extremely effec-
tive for developing muscular strength
90
exercise
and endurance. What‘s more, resistance
band exercises burn more calories than
aerobic exercise or swimming! Ten to
twenty minutes, 2-3 times a week is all
you need for this.
When you are working with resistance
bands, keep in mind that the workouts
are designed to last about 30 seconds.
As a result, you have to repeat the ex-
ercise 18-20 times in order to reap the
greatest benefits. As the exercises begin
to feel easy, you may need to go for a
band with greater resistance.
Resistance bands are inexpensive, rang-
ing from $6 to $25. You can get them
from any sports goods outlet or order
them online. While they are easy to use,
do pay attention to your body while
using resistance bands. If any exercise
causes you pain, stop immediately.
While a workout with resis-
tance bands burns more calo-
ries than swimming or aerobic
exercise, they are also portable.
91
Simplify your
Workout
Although some fitness experts call the
push-ups and the sit-ups the closest
thing there is to perfect exercise, there‘s
plenty of room for error in this common
exercise. Also, they can be incredibly
boring! Regular push-ups and sit-ups
are difficult to do and if you are on the
wrong side of 30 or a bit out of shape,
these exercises may lead to spine prob-
lems if done incorrectly.
In addition to ease, apparently modified
push-ups are safer and better for you
too. In a study performed by the folks at
the University of Waterloo, researchers
found that a traditional sit-up generates
at least 3,350 newtons of compressive
force on the spine. Unfortunately, ac-
cording to the U.S. National Institute for
Occupational Safety and Health, any-
thing above 3,300 newtons is unsafe.
92
exercise
Given that these are core strengthening
exercises designed to tone the upper
body, especially, the chest, shoulders,
triceps, and abs, you can always choose
the best way out – the modified push-
up and the plank sit-up.
These exercises are easy to do, and if
you are a beginner, they will keep you
from injuring yourself. Start with modi-
fied push-ups and planks and only then
switch to regular ones. Do 20-25 repeti-
tions of the push-up and plank combo
and in 21 days you will begin to see
yourself getting into shape.
Remember not to hold your breath
while you do the exercises, and don‘t at-
tempt plank sit-ups if you already have
spinal problems or have had abdominal
surgery.
Modified push-ups and sit-ups
are a wonderful alternative to the
traditional exercise. While they
are easier to do, they are also
easier on your body.
 Tread Up!
The treadmill is among the most versa-
tile piece of fitness equipment that you
can buy. Just 60 minutes of a treadmill
workout can burn an average of 865-
705 calories, according to a study per-
formed by the VA Medical Center in
Milwaukee and the Medical College of
Wisconsin. But the question is how do
you get the most calorie bang for your
buck? Simple! Incline it.
The incline feature on a treadmill can
really make a difference. For instance in-
creasing your treadmill‘s elevation angle
by a mere 1% will require 4% more en-
ergy from you, which means that it will
take you 8 additional seconds to cover
a half mile.
94
exercise
A study from University of Brighton
demonstrated that calories burned on
1% inclined treadmill was equal to that
lost from outdoor running, since the
incline compensated for the lack of air
resistance on a treadmill. Again, the
greater the incline, the more calories
you will lose.
For example, suppose you walk at 3.5
mph on a 1.5% incline on a treadmill
for 45 minutes. Under these conditions,
you can expect to lose about 200 calo-
ries. In case you don‘t want to walk on
an incline for 45 minutes straight, walk
on a steep incline for some time, then
walk on a normal incline for 5 minutes,
and then repeat. This way you are sure
to burn more calories.
Whatever you do, remember to listen
to your body and never over-exert
yourself.
How much can you lose using a treadmill for
half an hour, three times a week?
Inclining your treadmill will Female Male
Per Week 978 cal 1230 cal
help you to get the most Per Month 3912 cal 4920 cal
Per Year 50,856 cal 63,960 cal
calorie bang for your buck! Approximately
How Many Lbs 14.5 lbs 18.3 lbs
Per Year
Switch
It Up!
If you are looking to build endurance
and burn more calories, interval work-
outs are for you.
Interval workouts allow you to alternate
between high intensity exercise and
low intensity recovery periods. They can
be performed on any type of cardiovas-
cular machine.
The goal of an interval workout is to
train your body to tolerate higher inten-
sities by keeping the heart rate up (up
to 85% maximum) between exertions.
Additionally, you‘ll burn more calories
doing a 10 to 30 minute interval work-
96
exercise
out 3-5 times a week than you would
if you did 30-60 minute cardio exercise.
The greatest benefit of this workout lies
in the fact that your body burns calories
for up to 4 hours after you have finished
an interval workout. Interval workouts
will also help you to break out of a
weight loss plateau.
A word of caution: Interval workouts
are not for de-conditioned or untrained
people. This means if you can‘t walk for
30 minutes at 3.5mph, then a vigorous
walk for 30 minutes every day can be
done before adopting the interval work-
out program. And if you are over 30,
have a complete physical exam before
starting an interval workout program.
Interval workouts allow you
to burn more calories while
training your body to tolerate
higher-intensity workouts.
97
Watch

The Form
Did you ever have a time when you start
to hurt just after a workout and then in
a few days you realized that it was not
soreness but actual muscle pain? Most
probably you injured yourself while do-
ing the exercise with a wrong posture
and position.
There‘s only a thin line that separates a
healthy workout from an injury, bend-
ing your knee for instance. If your knee
posture is wrong during exercising it
could cause knee injury.
Similarly the wrong posture while
weight training can injure your back.
Lower back pain or lumbago is a com-
mon form of back pain that results from
incorrect posture during exercise or a
sports activity.
exercise
Also, one of the risk factors associated
with Carpal Tunnel Syndrome is incor-
rect twisting of the hands and wrist dur-
ing exercising.
Make sure that you know how to do an
exercise properly before you begin.
While you may not reap all the benefits
of the exercise if you do it incorrectly,
you might also hurt yourself. Take it
from one who knows - after 5 years, I
still have to see the chiropractor regu-
larly for a bum shoulder which resulted
from an over-extended shoulder stand
while doing yoga.
Pay attention to your body, if anything
hurts while you are exercising, stop im-
mediately, or if you lose the posture,
stop the exercise and reposition your-
self. You know what they say: better safe
than sorry.

Remember that you need to know HOW to do an

exercise before you begin. While this will keep
you from getting hurt, it will also insure that
you get the most out of your workout.
98 99
Keep it

exercise
Loose
Aging can mean losing muscle as well Performing aerobics for 30-minutes
as much needed endurance and flex- at 70 to 85 percent capacity with sev-
ibility. For people over 40, muscle is a eral strength training exercises done at
prerequisite to a quality, healthy, way smaller intervals can give you the com-
of life. bined effect of aerobics and strength
training.
But why more muscles? Simple! More
muscles mean increased metabolism, Keep the intensity of the exercises at
more oxygen and better immunity. a comfortable level. Begin a strength
training program with 1-2 sets of 8 to 10
Although strength training can help
repetitions for up to 12 exercises. Make
rebuild the lost muscle mass, increasing
sure you increase either the amount of
flexibility and endurance can happen
weight used or the number of times
only when you integrate strength train-
that you perform the exercise.
ing with aerobics and stretching.
Give your muscles a day off when
In order for you to lose excess weight
strength training. It is a fact that mus-
and fat and gift yourself indomitable
cles benefit more when you do strength
flexibility, you will have to exercise all of
training every other day instead of
your muscle groups.
every day.
Strength training with added aerobics
and stretching exercises does exactly
this. While stretching loosens your mus-
cles up, aerobics warms up the various
muscle groups and helps to prepare How much can you lose by stretching
your body for strength training. Stretching and aerobics for one hour 3 times a week?
Female Male
before weight training Per Week 327 cal 411 cal
can help to insure that Per Month 1308 cal 1644 cal
you stay flexible into Per Year 17,004 cal 21,372 cal
Approximately
your later years. How Many Lbs 4.8 lbs 6 lbs
Per Year
100
Get

exercise
Moving
Fancy a super body and mind but reluc- in place that will help fight stress and
tant to start moving? Are you too intimi- at the same time protect the muscles
dated to hit the gym to lose those ex- from the wear and tear! Yoga does
cess pounds? Here‘s the good news! Try exactly this!
yoga! It is never too late to start moving
Starting these yogic relaxation practices
and yoga is one of the easiest ways to
is simple. For beginners, yoga experts
get cracking.
recommend setting aside just 10 to 20
Stress is an open invitation to physical minutes for the relaxation techniques.
and mental diseases. Fortunately our
Have a set time for yoga every day. Early
human bodies are naturally designed
morning yoga can prepare you to face
with a relaxation response system that
the day with strength and calm. Inte-
releases chemicals in the body to fight
grate it with your daily schedule.
stress.
Choose a relaxation method that reso-
Now here‘s the catch. Too much activa-
nates with your lifestyle and fitness
tion of these chemicals can cause our
levels. Anything will do, walking around
muscles to weaken and degrade. So it
the house or dancing. Once the rhythm
calls for a perfect monitoring system
is set you can slowly try other forms
of yoga.

To start moving, grab those DVDs, audio

CDs and books on yoga for beginners.

How much can you lose by doing one

Yoga is a wonderful way hour of yoga 3 times a week?
Female Male

to get yourself moving Per Week

Per Month
327 cal
1308 cal
411 cal
1644 cal
and protect your body Per Year 17,004 cal 21,372 cal
Approximately
from stress. How Many Lbs
Per Year
4.8 lbs 6 lbs

102
Choose to
Make it fun
Exercising is good for the body and
the mind. When you are done you feel
much better thanks to the “happy”
endorphins that get released while
exercising. That said, when many of us
think of exercise, “fun” is not the word
that comes to mind.
If you‘re one of the many who has yet
to find an exercise you enjoy or a way
in which to make it enjoyable than it‘s
time for you to start thinking out of
the box. Doing what you don‘t want to
do or out of force can actually do you
more harm than good.
So what should you do to make your
exercise sessions more fun? The first
thing is – don’t think of exercise as exer-
cise because then you won’t want to do
it. The key is to entertain yourself while
working out.
Studies show that iPods can motivate
you while also distracting you from
fatigue. Also, listening to your favorite
upbeat dance music on your iPod can
get you in the mood to run or to do
104
exercise
exercises. That‘s why you see Michael
Phelps plug into his iPod before a race!
A workout buddy helps too. Just about
anyone with the same goals will do. Your
workout buddy can be your partner or
friend, a colleague or someone at the
gym. You could also try finding a work-
out buddy from one of the numerous
online fitness communities. A word of
caution: choosing the wrong workout
buddy can slow you down if you don‘t
share the same fitness goals!
Lastly, your mobile phone can also act
as a pretty good workout buddy. Buy
or download applications to your cell
phone to keep track of your workout,
distance run, and calories burnt and
share it online!
Exercise doesn‘t have to be a
drag. Look outside of the box
and find different ways to
make your workouts fun.
105
Put the gym

On Hold
So your buddies and colleagues have
been pushing you real hard these
days to hit the gym. Good for you! But
it could be bad too if you think of it as
just another excuse to hit the gym.
Don‘t hit the gym if you are not men-
tally prepared for it. Unless you‘re fully
ready to begin, you will probably be
doing yourself more harm than good.
Finding answers for simple questions
like: why do you want to work out,
what‘s your current and target fitness
levels and how much time can you de-
vote to exercising each week can go a
long way. You really don‘t need to go to
the gym to get fit and healthy. There are
many, many other options.
exercise
To begin, try different exercise DVDs.
From the 20 minute high intensity vid-
eos to the full 60 minute circuit train-
ing programs, these doctor-prescribed
DVDs should help you to choose what
you might like to do (personally I love
my belly-dancing and Salsa-dancing
workout DVD‘s).
Find the type of exercises suitable to
you. For example a recent study pub-
lished in the Journal of Applied Physiol-
ogy found that aerobics might be better
suited for individuals with a higher VO2
max, or the capacity to pump oxygen
into your hardworking muscles.
Try Poddercisin - the podcast‘s way to
learn exercises. If and when you‘re ready
to go to the gym, you can even take a
Poddercise with you and follow the
instructions while exercising.

How much can you lose by doing one

You don‘t have to hour of yoga 3 times a week?

Female Male
go to the gym to Per Week 327 cal 411 cal
Per Month 1308 cal 1644 cal
get fit. Do what Per Year 17,004 cal 21,372 cal

you enjoy! Approximately

How Many Lbs 4.8 lbs 6 lbs
Per Year
106
Add a
Little Weight
Harvard Health Publications have re-
leased a report which claims that two
out of every three Americans are over-
weight and that people spend around
$50 million on weight-loss products
and services every year! Pretty depress-
ing statistic.
We Americans are apparently pretty
desperate to lose weight. While diet
and cardio management techniques
can help shed those extra pounds, in-
tegrating weight lifting in to your daily
exercises can help shape up your body.
Another report by Harvard Health Pub-
lications claims that a 30 minute weight
lifting session can burn 90 calories if
you weigh 125 pounds, 112 calories if
you weigh 155 pounds and 133 calo-
ries if you weigh 185 pounds. Given
that the Average American woman
weighs about 160 pounds and the Av-
erage American man weighs about 200
pounds, there‘s really quite a bit to be
burned.
108
exercise
While the efficacy of weight lifting on
burning calories is debatable, a study
published in the Journal of Applied
Physiology says that weight lifting
can increase the average daily meta-
bolic rate which leads to more calories
burned per hour.
Lifting weights can also build muscle
mass. According to American Council
of Exercise (ACE), when you start weight
lifting you can gain 3-5 pounds of mus-
cle mass every few months – depend-
ing upon other factors of course.
Remember that it is best to consult ran
expert before you begin using weights
for burning calories or building muscle
mass.
Intense workouts which consist of too
many sets for too long a period can
actually break the muscles. A total of
8-10 sets per workout with 2-3 minutes
break between each one can help build
How much can you lose by walking with
muscle mass. Happy weight lifting! weights for one hour 3 times a week?
Female Male
Per Week 762 cal 957 cal
Per Month 3048 cal 3828 cal
Per Year 39,624 cal 49,764 cal
Approximately
How Many Lbs 11.5 lbs 14 lbs
Per Year
Workout with
Here‘s some bad and good news for
Nintendo‘s Wii lovers. First the bad
news: The sales of this top selling con-
sole have fallen by 18 percent this year
in April alone! And the good news: de-
spite the nosedive the fun with Wii has
just gotten bigger!
Nintendo recently introduced a new
bundle for Wii including the Wii Sports
and Wii MotionPlus attachments. This in
addition to the already existing array of
addictive party games, fitness games,
and shooting titles!
Then there‘s Nintendo Wii‘s music and
rhythm video games. ‘Just Dance‘ for
110
Wii
exercise
example allows you and up to three of
your friends to use the nunchuck and
the Wii remote to control the onscreen
dancers who show off more than 160
real motion-captured dance moves! So
get ready to learn Hip-Hop, Latin, Jazz
and Ballet while listening to hearing
music from Demi Lovato, Hilary Duff
and others. Other dance games include
‘Dance Dance Revolution‘ and ‘Dancing
with the Stars: We Dance‘ and others.
The New Super Mario Bros Wii is the top
seller in the U.S market for the first quar-
ter of this year. On the flip side Nintendo
console still can‘t play DVDs or CDs.
Of course, this is just a sample of the
exercise-options which are offered by
Wii. Grab one today and let the exercise
fun begin!
Nintendo‘s new Wii Fit Plus will
even tell you how many calories
you have burned while playing.
Exercise really CAN be fun!
111
Choose to

Join In
So you have finally made up your mind
to hit an exercise class! Congratulations!
You have probably taken one of the
best steps of your life!
However a word of caution: Your first
day may not be very pleasant, in fact it‘s
quite likely to be intimidating! The sight
of those people sweating puddles could
be just too much for a starter! Relax!
A few simple tips can make your experi-
ence a lot more enjoyable!
Firstly no one was born in an exercise
room and remember that everything
has a starting point. So your ideal first
exercise
day in the class should be taken as a
warm-up.
Take the time to stand back and see
what‘s going on. Get acquainted with
all the movements. Just hang out at the
back, grab your workout log and start
making notes. This will get you going
while cutting down on the pressure.
If you‘re really nervous, get someone to
go with you. While we now know that
a workout buddy can come handy, it‘s
also nice to know that someone you
know is standing by your side.
Most importantly, keep going back.
While it may take you a few weeks to
“catch up” with the rest of the class,
eventually you will. In fact, you will
probably be surprised at just how quick
you catch on.

How much can you lose by taking a hour long

Taking an exercise step aerobics class 3 times a week?

Female Male
Per Week 1632 cal 2049 cal
class is a great way Per Month
Per Year
6528 cal
84,864 cal
8196 cal
106,548 cal

to stay motivated. Approximately

How Many Lbs
Per Year
24 lbs 30.5 lbs

112
The workout
Lunch
A growing trend today is lunch work-
outs. Lunchtime is the tensest time for
businesses and a workout can reduce
stress, oxygenate the brain, improve
metabolism and restore balance so that
you can focus better on your work.
A lunchtime workout can be done right
in your office, in the office gym or out-
side of it. It could consist of a power
walk or a walk to the restaurant, bike
riding, in-line skating or circuit training.
Chair squats, leg stretches, wall push-
ups, chest stretches, and knee bends
are also great exercises that you can do
in a pinch. Any exercise done intensely
for 15 minutes can help you burn the
same amount of calories burnt during a
60 minute workout.
Additionally, a lunchtime workout will
stop you from overeating. Have you
ever tried to eat a huge meal after work-
ing out? Not appetizing!
That said, keep in mind that you don‘t
want to starve yourself to death. Plan
your workout so that you DO have time
to eat.
Take note of what you‘re eating as well.
Both the Runner’s World magazine and
the Physician and Sports medicine Jour-
nal warn against eating junk food.
114
exercise
Eat small meals every 3 to 4 hours to
keep yourself from getting hungry.
While this will help to boost your me-
tabolism, it will also keep you from
snaking on unhealthy foods.
Eat 100 to 400 calories of low-fat com-
plex carbohydrate and protein rich
foods an hour or two before your work-
out. Also, make sure refuel your body
after a workout. Try a packet of instant
oatmeal or other easy-to-eat foods such
as pre-packaged natural yogurt, cut raw
vegetables, dried/fresh fruits and nuts,
and sandwiches stuffed-full with veg-
etables.
Whereas the complex carbohydrates
in your lunch turn into glycogen which
energizes you, protein keeps you alert
and arrests your appetite after lunch.
Too busy to workout? Do your
exercises at work. There are
innumerable ways in which
you can fit exercise into
your workday.
115
Choose to feel
It’s very important that, whatever you
GoodThe same extends to anything else.
do, you feel good doing it. While this
isn’t necessarily a thin choice, it’s defi-
nitely a smart one. Everything that you
do to make yourself healthier and thin-
ner should make you feel good.
Take the gym for example. I don’t know
about you, but when I was over-weight,
it always made me feel bad to go to
the gym.
Maybe it was all those people dressed
in their spandex that got me down – I’m
not sure – but I always just felt a little
down after a trip even though I enjoyed
myself, felt good, and was obviously
one step closer to my goal.
116
exercise
Don’t do anything that makes you feel
bad. If the gym isn’t your bag, don’t do
it. Do something else. If going through
your closet and trying on your old
clothes is a bummer, leave them there.
You’ll be back in them in no time any-
ways. There is a world of options avail-
able to you here so why not choose the
positive road?
Remember that this journey should be
positive – not painful. You are learning
new things, making new decisions, you
have taken on a new challenge, you are
on the right path – reward yourself by
doing things that makes you feel good
and remember that you are your own
champion.
Do things that make
you feel good about
yourself!
117
 You don’t need a
work-out partner
– get a dog!
Do you ever wonder why dogs
love to go on walks? So why do
WE shy away from them? Take
a lesson from the pages of your
pooch and enjoy the outdoors!

118 119
You need more
Iron in your diet
Looking good, feeling good, and being
healthy is not just about losing weight.
In fact, you can lose weight while grow-
ing increasingly unhealthy (inactive
adults lose about a half a pound a year
or five pounds a decade in muscle mass
alone).
This is not what one would consider to
be “good” weight loss.
In truth, many people find, upon chang-
ing their lives to include strength train-
ing, that they are not actually losing very
much weight all – despite the fact that
they are looking and feeling a heck of a
lot better. This is because their muscle
mass is increasing and – as most of us
have heard – muscle really does weigh
more than fat (it is in fact about 18%
denser).
While watching what you eat is
important, apparently going low-cal
120
exercise
isn’t enough. Studies have shown that
about 25 percent of the weight loss
seen on a low-calorie diet may be mus-
cle. Strength training is a good way to
off-set that loss while making some
other gains.
Contrary to popular belief, strength
training is just as important, perhaps
more important to fat – and weight
– loss than aerobic exercise. This is
because, unlike aerobic exercise which
only temporarily increases your Rest-
ing Metabolic Rate (RMR) or the rate at
which your body burns calories at rest,
strength training permanently increases
your RMR.
Additionally, since every pound of mus-
Given that your RMR accounts for 60
cle you build burns about 35 calories a
to 75 percent of your daily calorie
day, imagine how much fat you can lose
expenditure, even a slight increase can
while sitting at work – or sleeping (keep
make a big difference (Michael Phelps
in mind that lifting heavy weights a few
has to eat 12,000 calories to keep his
times is better than lifting light weights
weight up).
a bunch of times).
In this vein, one study of interest found How much can you lose at rest by
Of course those aren’t the only ben- gaining 10 pounds of muscle?
that subjects who participated in a
efits. Strength training has been linked
three-month basic strength-training Calories Per Week 2450 cal
to a reduced risk of injury, an increase
program gained three pounds of 9800 cal
in bone density, better quality of sleep, Calories Per Month
muscle and lost four pounds of fat on
and an improved sense of well-being Calories Per Year 127,400 cal
average, while eating 370 more calories
among other positives as well. Approximately How 36.4 lbs
per day (a 15 percent calorie increase). Many Pounds Per Year
Not bad.
 You don’t have to try to boil the
ocean – set an achievable goal. While
setting a goal will help to keep you
motivated, setting an achievable goal
will keep you from becoming
discouraged – or going overboard!

122 123
Find what

You Love!
Good news! Exercise CAN be fun! Now
no groaning aloud – it‘s true – you just
have to find what YOU like to do (for me
that translates into swimming, yoga,
weights, gardening – the list goes on –
but you can find things that you love to
do as well).
exercise
In order for exercise to really be help-
ful, you should try to work out thirty
minutes a day, 5 days a week. If you
really “just don‘t have the time”, you can
also go for 3 ten minute sessions a day,
5 days a week (which recent research
has shown to be just as good).

It’s nothing new, but exercise is prob- Make it fun! Try walking with a friend,
ably the most important predictor of joining a sports league, taking a class,
whether you will succeed at losing, and or venturing into the outdoors – there
maintaining weight – or not. are literally thousands of options avail-
able to you and once you give exercise
That said, you don‘t have to drag your-
a chance, I promise that you will want to
self to the gym every night after work or
KEEP exercising.
wake up at 5am every morning for your
10 mile run in order to get it. There are Remember that exercise should not
many, many different types of exercise be work. It shouldn‘t be a negative ex-
– and many ways to do it – so find what perience. Getting into a program that
works for you. works for you is not a temporary ar-
rangement; it is a new life choice so you
should choose something that you can
see yourself doing for years to come.
Find something that you
really love to do and How much can you lose by hiking
stick with it. Make Exercise doesn’t have two hours a week?
Female Male
movement part of your
life – you will be very to be painful. Find Per Week 992 cal 1240 cal
Per Month 3968 cal 4960 cal
glad that you did!
something that you Per Year 51,584 cal 64,480 cal

love to do and do it! Approximately

How Many Lbs 15 lbs 18.5 lbs
Per Year
124
 3
Chapter

Health

126 127
Educate
Yourself
If you want to lose weight, you’re just
going to have to learn about food and
nutrition.
For example, a good friend of mine and
I were discussing nutrition and health
yesterday, and I mentioned smoothies
– you know the fruit ones you’re seeing
all over the place – in the grocery stores
and specialty shops – the ones that are
marketed as good for you?
Long story short, he was incredibly sur-
prised to hear that these sugar bombs
were not, in fact, good for a body. “But
they’re fruit!” he said. To which I replied,
“Eat an apple.”
128
health
Just because they TELL us these things
are good for us, does not necessar-
ily mean that it’s true (V8, for example,
contains 620mg – about 25% – of our
recommended daily sodium intake).
Sometimes we think things are healthy
for us, when in fact they are not. Take
the salad. You may feel that you are eat-
ing healthy by choosing a salad but if
you top that salad with thousand island
or ranch dressing you may as well be
eating fried chicken.
God help you if you decide to add
cheese and imitation bacon bits.
Other examples include store-bought
granola (which is often loaded with
sugar and/or corn syrup), energy bars
(which also often include sugar and/
or corn syrup) and pita chips (which re-
ally aren’t much healthier for you than
Doritos).
Knowing WHAT you’re eating is just as How much can you lose by making
important as HOW MUCH. your own granola?
Calories Per Week 1708 cal
Calories Per Month 6832 cal
Calories Per Year 88,816 cal
Approximately How 25.37 lbs
Many Pounds Per Year
Go ahead, try
New Foods
Alexander Graham Bell once said, “When
one door closes another door opens;
but we so often look so long and so re-
gretfully upon the closed door, that we
do not see the ones which open for us.”
Don’t be afraid to let go of your old ways
and try something new. You might end
up missing something. There are many
healthy alternatives out there that you
have probably never even noticed or, if
you have, passed up without a thought.
Here are some ideas.
Consider Vegan
Vegan cheese is actually pretty good
believe it or not. So are veggie patties
(there are many to choose from), and
other veggie-meats.
Make sure to look at the packaging (if
there is any), while many of these items
are better for you, some do contain high
130
health
amounts of sodium so you will want to
keep that in mind while you are doing
your shopping.
Check out the “Milks”
We are one of the only cultures that
still drink milk as adults. That’s because
we really shouldn’t be drinking milk
as adults (ever wonder why so many
people are lactose intolerant?). Try the
alternatives. Soy, rice, hemp, oat, and
almond milk all have a delicious flavor
of their own – making them a yummier,
healthier, substitute to their dairy-based
brethren.
Eat a Rainbow
Remember that you should be “eat-
ing the rainbow”. Make sure that your
veggies are not all one color. Try yel-
low, green, red, white, and orange fruits
and vegetables. While this will ensure
that you are getting a full spectrum
of important nutrients,
you will also find How much can you lose by switching from
that your food
Eat a Rainbow. Different color foods con-
2% Cow‘s Milk to Almond Milk?
looks a lot more tain different nutrients. Varying your diet
tantalizing as well. Calories Per Week 461 cal
helps to ensure that you are getting a full Calories Per Month 2000 cal
Calories Per Year 24,000 cal
spectrum of important nutrients
Approximately How 6.8 lbs
(while “prettying up” your plate). Many Pounds Per Year
 Drink yourself
Thin
Detoxification is good for you.
Not only can you cleanse your
body of chemicals and pollution,
you can also lose between 6 and
10 pounds every time you detox.

Try different diets out and see

your doctor before starting any
detox program. While one may
work for you another may not.

132 133
How to get rid
Of Toxic Waste
Here’s a disgusting thought for you:
There are some people that carry up to
an extra 15 lbs of this mucous waste.
“Now how does that happen” you ask.
Well I’ll tell you. The pollution in our air,
water, and food, all the chemicals we
breathe, eat, and sleep with builds up in
our bodies.
Because (among other duties) or body
works to protect us, it surrounds any
dangerous materials with mucus and
fat and sets it aside where it can’t do any
major damage.
While our bodies detoxify naturally as
well, our modern environment is so full
of this stuff that our bodies just can’t
keep up.
Bottom line? Unless you want a bunch
of extra mucus, fat and chemicals in
your body – and your intestines – you
should probably detoxify.
There are many ways that people go
about detoxifying their bodies. Some
Of these detox diets may work for you
whereas others may not. For example,
some people choose to go on a juice-
fast. There is a great book called “Juicing,
Fasting, and Detoxing for Life” which can
direct and guide you on this one.
134
health
Another very popular detox diet is the
Master Cleanse or Lemonade Diet (Rob-
in Quivers lost 70 pounds on this one).
Not to go into too much detail, but the
master cleanse basically consists of lem-
on water mixed with maple syrup and
cayenne pepper (sound bad? It’s re-
ally rather tasty). While some choose to
cleanse for weeks at a time, others find
that a couple days here and a couple
days there works better for them.
How much can you lose? Well Peter
Glickman, the author of “Lose Weight,
Have More Energy & Be Happier in 10
Days” set out to answer that question,
performing an informal survey of 141
people who had completed the Master
Cleanse diet.
According to his findings, women lost
about 12 pounds while men lost about
16. While they all gained about 6 pounds
back on average, the survey also found
that people tended to eat healthier
after completing the cleanse than they
had prior to their detox adventures. Of
course the more you have to lose, the
Cleanse your
body while
more you will.
losing weight.
135
 Eat from the tree
Not the cow
Adult human beings really aren’t meant
to eat dairy. Our digestive system simply
hasn’t evolved to withstand the lactose
bomb. Additionally dairy really isn’t that
good for you – weight wise.

Eat from the tree. Choose Olive Oil in-

stead of Butter, Rice or Soy Milk instead
of Cow’s, Vegan Cheese instead of Dairy-
Based Cheese. While your tummy will
thank you, you will lose weight as well.

While Olive Oil has 0 cholesterol, milk

clocks in at about 31mg. Additionally,
Olive Oil has been shown to reduce
bad cholesterol and raise the good
unlike butter which is little more
than concentrated milk.

136 137
 The average American
consumes 152 pounds of
sugar per year. Imagine
how much you could lose
if you cut it out?

138 139
You’re sweet
Enough
We all know that eating too much sugar
is bad for us, but how bad is it really?
Here‘s your answer:
Sugar has been shown to have a
strong hand in diabetes, gum disease,
lowered immunity, depression, hyper-
activity and/or mood swings, liver and
pancreatic disease, premature aging,
eczema, kidney disease, osteoporosis,
poor absorption of minerals, and of
course, obesity. Good enough reason
to cut down?
Apparently, it‘s a good idea to avoid
artificial sweeteners as well. While they
are generally toxic to your body (and
banned in many countries), they are
also no better for weight loss than sugar
because your body really doesn’t know
the difference.
According to a study performed by the
researchers at Purdue University, rats on
diets containing the artificial sweetener
saccharin gained more weight than rats
given sugary food. Why that is they have
140
health
yet to discover but they suspect that
since our taste buds perceive sweet-
ness without actually receiving it, the
body responds in an unnatural way.
Choose natural sweeteners with a lower
glycemic index such as Agave Syrup or
Stevia. While these are also good for
you, you really won’t notice the differ-
ence.
Also, remember that you will probably
want to put your sweet-tooth in check.
The sweeter the foods we eat, the more
desensitized to sweetness that we
become. As a result, the less sugar we
eat, the sweeter natural foods will taste
to us.
Choose sugar (and artificial sweetener
free) cereals and beverages that do not
contain sugar and sweeten your food
yourself. While this allows you to choose
what type of sweetener you‘re using,
you’ll probably use less as well.
Remember that every thin choice
counts. Something as simple as this can
Stevia Plant: Choose
really help you to lose weight – while natural sweeteners
cutting out a substance that is generally
unhealthy for you. with a lower
glycemic index.
 How much sugar
do you put in YOUR
body every year?

142 143
 Many common soft-drinks contain
about 13% sugar. Given average
American per-person soda consump-
tion, you can lose over 20 pounds a
year just by cutting out this beverage.

144 145
Get a
PhD in pH
Several years ago I visited a naturopath
because I was feeling slightly under the
weather. I was tired, my digestive system
was “just not right” and it seemed that I
was getting sick more often than I used
to. After listening for a time, he pulled
out a little piece of paper and told me to
put it in my mouth. After a few seconds
he removed it, showed me the dark or-
ange paper and said, “you’re acidic.”
While at that time the acidity, or
alkalinity, of my body was a strange
and foreign concept, after a few months
of guidance, and drastic improvement, I
became a convert. Apparently, pH does
matter.
146
health
While we don’t often consider or even
realize it, our normal everyday American
fare contains huge amounts of acid.
Sugary foods such as orange juice, toast,
and honey lead to the overgrowth of
yeast and fungi inside the body which
then makes us feel bad in any number
of ways. High protein foods like eggs
and meat are also very acidic.
Not surprisingly, many people nowa-
days suffer from over-acidification, or
acidosis, without even realizing it. As a
result, our bodies are continuously fight-
ing to neutralize the excessive acid and
to retain a healthy pH balance (7.356 on
the pH scale).
In addition to weight problems, over-
acidity can lead to other health condi-
tions such as allergies, acne, arthritis,
digestive issues, fatigue and heart at-
tacks.
The best way to restore, and
maintain, alkalinity is through
the addition of alkaline food The best way to get oil off your
into your daily diet. Aim for
70% to 80%. Only then will
driveway is to pour coke on it. That’s
your body be able to restore because Acid is corrosive. Imagine
its ideal pH, get rid of acid
wastes, and create a healthy what acid does to your body!
inner environment.
147

The pH of some common foods:
Healthy Alkaline Foods –
Eat lots of them!
Vegetables
Alfalfa Grass +29.3
Asparagus +1.3
Barley Grass +28.1
Brussels Sprouts +0.5
Cabbage Lettuce, fresh +14.1
Cauliflower +3.1
Cayenne Pepper +18.8
Celery +13.3
Chives +8.3
Comfrey +1.5
Cucumber, fresh +31.5
Dandelion +22.7
Dog Grass +22.6
Endive, fresh +14.5
French Cut Green Beans +11.2
Garlic +13.2
Green Cabbage Dec. harvest +4.0
Green Cabbage Mar. harvest +2.0
Kamut Grass +27.6
Lamb’s Lettuce +4.8
Leeks (bulbs) +7.2
Lettuce +2.2
Onion +3.0
Peas, fresh +5.1
Peas, ripe +0.5
Red Cabbage +6.3
Rhubarb Stalks +6.3
Savoy Cabbage +4.5
148
health
Shave Grass +21.7 Lima Beans +12.0 Foods you should only consume
Sorrel +11.5 Soy Flour +2.5 moderately
Soy Sprouts +29.5 Soy Nuts (soaked soy beans, then air Fruits (In season, for cleansing only
dried) +26.5 or with moderation)
Spinach (other than Mar.) +13.1 Soybeans, fresh +12.0 Apricot -9.5
Spinach, Mar. harvest +8.0 Spelt +0.5 Bananna, ripe -10.1
Sprouted Chia Seeds +28.5 Tofu +3.2 Bananna, unripe +4.8
Sprouted Radish Seeds +28.4 White Beans (Navy Beans) +12.1 Black Currant -6.1
Straw Grass +21.4 Almonds +3.6 Blueberry -5.3
Watercress +7.7 Brazil Nuts +0.5 Cantaloupe -2.5
Wheat Grass +33.8 Caraway Seeds +2.3 Cherry, Sour +3.5
White Cabbage +3.3 Cumin Seeds +1.1 Cherry, Sweet -3.6
Zucchini +5.7 Fennel Seds +1.3 Coconut, fresh +0.5
Beet +11.3 Flax Seeds +1.3 Cranberry -7.0
Carrot +9.5 Pumpkin Seeds +5.6 Currant -8.2
Horseradish +6.8 Sesame Seeds +0.5 Date -4.7
Kohlrabi +5.1 Sunflower Seeds +5.4 Fig Juice Powder -2.4
Potatoes +2.0 Wheat Kernel +11.4 Gooseberry, ripe -7.7
Red Radish +16.7 Borage Oil +3.2 Grape, ripe -7.6
Rutabega +3.1 Evening Primrose Oil +4.1 Grapefruit -1.7
Summer Black Radish +39.4 Flax Seed Oil +3.5 Italian Plum -4.9
Turnip +8.0 Marine Lipids +4.7 Mandarin Orange -11.5
White Radish (spring) +3.1 Olive Oil +1.0 Mango -8.7
Avocado (protein) +15.6 Orange -9.2
Fresh Lemon +9.9 Papaya -9.4
Limes +8.2 Peach -9.7
Tomato +13.6 Pear -9.9
Buckwheat Groats +0.5 Pineapple -12.6
Granulated Soy (cooked grounds soy Rasberry -5.1
beans) +12.8 Red Currant -2.4
Lentils +0.6 Rose Hips -15.5
149
 Strawberry -5.4 Pistachios -16.6

health
Tangerine -8.5 Butter -3.9
Watermelon -1.0 Artificial Sweetners -26.5
Barley Malt Syrup -9.3
Yellow Plum -4.9 Beet Sugar -15.1
Brown Rice -12.5 Brown Rice Syrup -8.7
Wheat -10.1 Chocolate -24.6
Hazelnuts -2.0 Dr. Bronner’s Barley
Macadamia Nuts -3.2 Dried Sugar Cane Juice -18.0
Walnuts -8.0 Fructose -9.5
Fresh Water Fish -11.8 Honey -7.6
Coconut Milk -1.5 Malt Sweetner -9.8
Sunflower Oil -6.7 Milk Sugar -9.4
Molasses -14.6
Unhealthy Acidic Foods – Turbinado Sugar -9.5
Try to avoid them White Sugar -17.6
Beef -34.5 Ketchup -12.4
Chicken (to -22) -18.0 Mayonaise -12.5
Eggs (to -22) Mustard -19.2
Liver -3.0 Soy Sauce -36.2
Ocean Fish -20.0 Vinegar -39.4
Organ Meats -3.0 Beer -26.8
Oysters -5.0 Coffee -25.1
Pork -38.0 Fruit Juice, sweetened
Veal -35.0 Fruit Juice, packaged, natural -8.7
Buttermilk +1.3 Liquor -38.7
Cream -3.9 Tea (Black) -27.1
Hard Cheese -18.1 Wine -16.4
Homogenized Milk -1.0
Quark -17.3 Miscellaneous
Rye Bread -2.5 Canned Foods
White Biscuit -6.5 Microwaved Foods
White Bread -10.0 Processed Foods
Whole-Grain Bread -4.5
Whole-Meal Bread -6.5
Cashews -9.3
Peanuts -12.8
150 151
 Don’t always trust
your scale. How you
FEEL is your greatest
measure of success.

152 153
Lose weight
In Your Sleep
Oddly enough it seems that sleep is
really important predictor of weight
loss success and guess what – we’re not
getting enough of it.
According to the National Sleep Foun-
dation’s (NSF) Sleep America Poll, 63%
of Americans don’t get a full 8 hours
of sleep every night and 31% get less
than 7 hours on week days. What’s in-
teresting about this is the fact that the
overweight or obese individuals (73%)
reported less time in bed than those
who were of a normal healthy weight
So how does this work?
Sleep plays an important role in two
appetite-regulating hormones: Ghrelin
and Leptin. Whereas Ghrelin is respon-
sible for increasing appetite, Leptin lets
the brain know when the body is full –
decreasing appetite.
154
health
When sleep deprivation occurs there
is an increase ghrelin (the appetite
hormone) and a decrease in leptin (the
full hormone). You get the picture. Sleep
deprivation thwarts weight loss at-
tempts on two fronts. Not only are you
hungrier, but you don’t feel full when
you should either.
If you have problems with sleeping, try
to figure out why you’re not sleeping
well. For example, if you eat before bed-
time, you should stop that behavior
immediately (you should actually stop
that behavior immediately anyways).
Don’t watch TV right before bed-time,
take a bath, try drinking chamomile or
valerian tea (natural sedatives) and get
some exercise (people who exercise
regularly have a better quality of sleep).
Most importantly, make the time for
sleep. Keep in mind that adults should
get between 7 and 9 hours of sleep per
night. If you’re waking up tired, then
you’re probably not sleeping enough. Sleep deprivation leads
Dreams are good for you!
to increased appetite
and a decreased
feeling of fullness.
155
Don’t
Forget Fiber
While we all know that Fiber helps with
digestion and the detoxification of our
bodies but did you know that it also has
other benefits as well?
According to the Mayo Clinic, a high-
fiber diet has been linked to lowered
cholesterol levels, normalized blood
sugar levels, and yes, weight loss among
other benefits.
Why is this? Apparently high-fiber foods
tend to be lower in calories than other
foods. They also “stick around longer”
making you feel full for a longer period
of time.
Additionally, says the Mayo Clinic, since
fiber takes longer to chew, it takes lon-
ger to eat as well. This means that you
156
health
won’t over-eat because your body has
not had time to determine that you are
full. Bottom line, fibrous foods keep you
from pigging out.
While men should eat 30 to 38 grams
of fiber a day, women should eat 21 to
25 grams. Suggested sources of dietary
fiber include whole grain products, fruits,
veggies, legumes, nuts and seeds.
Make sure that you’re consuming
whole foods however – usually canned
products don’t contain the same
amount of fiber as their unprocessed
cousins.
Don’t overdo it!
Too much fiber can lead to an excess of
intestinal gas, stomach cramping and
bloating among other pleasant side
effects. As a result, it’s suggested that
you add fiber to your diet slowly,
giving your body time to adjust.
Finally, make sure to drink plenty
of water to increase efficacy of Choosing whole grain over white
the fiber that you are eating. bread and fresh fruits and veg-
gies over their canned cousins
can go a long way toward helping
you to meet your daily fiber goals.
157
 Don’t attack your food! Many
people think of their second
helping while they are still on
their first. Take time to consider
how you approach eating.

158 159
Omit the
Salt
Unless you have chronic low blood pres-
sure or another condition that requires
that you consume salt, try to cut it out.
Many of our foods naturally contain
sodium anyways so the shaker is just an
unnecessary additive.
While increased sodium intake has been
linked to high blood pressure, high
cholesterol, and heart disease, it has
also been linked to obesity as well.
We all know that salt causes us to retain
water, but apparently that’s not the only
way in which salt works on the waist-
line. According to professors Dr. Heikki
Karppanen of the University of Helsinki
and Dr. Eero Mervaala of the Univer-
sity of Kuopio in Finland, American’s
increased intake of sodium since the
70’s has caused a progressive increase
in thirst which coincides with the 135%
160
health
increase in our intake of sweetened
beverages (about 278 calories per per-
son per day).
In order to offset this, says the Ameri-
can Heart Association, each American
should now walk or vacuum 1 hour 10
minutes more every day than we did in
1977. Of course, this has yet to happen.
Bottom line? Salt makes you really thirsty
and, as a result, we’re getting fat because
we choose to drink sugary, corn-syrupy
sodas instead of water or some other
innocuous beverage. Pretty simple.
Instead of flavoring your food with
salt, consider using herbs and spices.
Staples include Basil, Oregano, Rose-
mary, and Garlic of course. Additionally,
some herbs and spices can actually help
you to lose weight. Cayenne, Cumin,
Ginger, Cinnamon, and Turmeric have
all been shown to speed up your me-
tabolism and increase weight loss.
If you think you’re going
to miss salt, you won’t. How much can you lose by cutting out the salt?
Stick with pepper! Whereas salt isn’t even a
After a couple of weeks
your palette will food product – it’s a mineral – pepper is de- Calories Per Week 1946 cal
once again become Calories Per Month 7784 cal
rived from a tree. You will never have to worry
sensitive to this Calories Per Year 101,192 cal
substance and, as a about putting too much pepper on your food. Approximately How 29 lbs
result, you will be less Many Pounds Per Year
In fact, some claim it’s actually good for you!
likely to overdo it in
the future.
 Some natural foods are better for you
than others. For example, red skinned
potatoes are better for you than white
and yams or sweet potatoes are the
best hands down!

162 163
Slow down on the
Fast Food
Well if you needed a little motivation
to help you to overcome your fast food
habit, maybe this will help. Can you tell
a difference? Shocking isn’t it?
Nutritionist and blogger, Joann Bruso,
decided to see just how long it would
take for McDonald’s food to go bad. Well
it’s been one year and counting and still
nothing. This child’s delight still shows
no sign of decay – with the exception
that now it smells like…(are you ready
for this?) nothing. Not like McDonalds
and not like food gone south either.
This reminds me very much of the un-
eaten Taco Bell burrito that a dear friend
of mine and his buddies have been
164
health
mailing back and forth to one another
for the past 10 years. Apparently the
box hasn’t been opened for quite some
time but all parties attest to the fact that
the burrito was “intact and mold-free
after at least a year.” Scary.
Additives, preservatives, fat, and other
Frightening facts aside, how much can
you lose just by cutting out the fast
food? Assuming that you eat the equiv-
alent to a cheeseburger and a large fry
(this doesn’t even include the coke)
twice a week - that’s less than the aver- before
age folks, Americans spend more on fast
food than on higher education, personal
computers, computer software, or new
cars – you could lose 20 plus pounds
over the next year. Not bad. Especially
considering that this food really just
isn’t very good. after
one
year
How much can you lose by cutting
out the fast food?
Calories Per Week 1390 cal
Calories Per Month 5560 cal
Calories Per Year 72,280 cal
Approximately How 20.6 lbs
Many Pounds Per Year
photos: Joann Bruso, www.babybites.info 165
 Dark chocolate is good for you! Eating dark
chocolate has been linked to lowered cholesterol
and blood pressure levels as well as increased
serotonin levels among other benefits. Feel free
to indulge a little with this one!

166 167
The raw
Truth
Your diet should be about 50% raw.
That means uncooked veggies, fruits,
nuts etc.
While raw foods such as fruits, veggies,
seeds, and nuts help you to lose weight
because they are low in calories and de-
toxifying to your body, raw foods also
burn more calories in digestion than
cooked or processed foods – meaning
that your food itself is helping you to
lose weight.
While there is much debate as to
whether a total raw food diet is the best
way to go, we do know that a mostly
raw food diet will help to keep you
healthy and thin.
168
health
Research performed by the folks at the
Institute of Nutritional Science Justus
Liebig University of Giessen, Germany
further confirms this belief. They found
that the average weight loss for men
and women who ate a raw food diet
was 9.9 kg (21.8 lbs) and 12 kg (26.4 lbs)
respectively.
Additionally, body mass index (BMI) was
below the normal weight range (< 18.5
kg/m2) in 14.7% of male and 25.0% of
female subjects. While they caution
against maintaining raw food diets
for long periods of time, it is generally
understood that short term raw food
diets are pretty good for you.
Remember, just because you’re eating
raw doesn’t mean that you have to go
around chewing on a carrot like Mr.
Bugs Bunny. Salads are delicious, avoca-
do is yummy, and “raw soups” are pretty
amazing too. Visit a raw restaurant near
you to get an idea of just how good How may pounds can you lose by going raw?
raw can be and try out some raw reci-
Males 21.8 pounds
pes. Odds are that you’ll find “going raw”
Females 26.4 pounds
to be pretty easy – and delicious too.
Eat a diet that consists of
at least 50% raw foods.
 4
Chapter

Lifestyle

170 171
Start
Something New
We human beings are famously habitu-
al. We like our habits. We like to eat what
we like to eat, wear what we like to wear
and do what we are accustomed to
doing. We have preferences that have
been developed through years and
years of acclimation and training. Okay,
so we get that.
While this is not in and of itself a bad
thing – we did develop habits for reasons
of optimal survival, imagine if the entirety
of humanity went about its day without
any routine in place whatsoever – it is
bad that we Americans have developed
such terrible eating habits. This is the
way we do things now.
Among westerners, Americans have a
higher rate of obesity than any other
culture or country. Diabetes, Obesity,
Heart Disease, High Blood Pressure, and
High Cholesterol is running rampant in
172
lifestyle
this country. Even worse (and despite
the fact that we try to console ourselves
by arguing that DNA has a hand in this),
this isn’t a result of genetics. No, no. Four
out of the top ten illnesses are related to
diet and inactivity. Scary.
While we naturally shy away from creat-
ing new habits (again, survival mecha-
nism), that doesn’t mean that creating
new habits is a bad thing. It’s a good
thing – especially if your current habits
are unhealthy. They say that creating a
new habit only takes 30 days. If you do
something for 30 days, that will become
your new habit.
Sometimes you just have to practice
being who you want to be, living the
way that you want to live, or acting the
way that you want to act in order to
make a change – even if it feels a bit un-
comfortable. Soon enough you will be
that person, live that way, and choose
those actions naturally – out of habit.
Remember that you have the power to
reprogram yourself – believe it or not,
it’s really not as hard as you might think.
In fact, it can be enjoyable!
173
 Make the
switch!
Choosing to make
healthy choices in your
life is just like turning
on a light. All you have
to do is flip a switch!

174 175
Choose what you

lifestyle
Associate food with
Most everyone associates different Keep in mind that fat is just a way in
foods with different feelings. which our body stores energy or fuel.
It’s our batteries. When you take in more
For example, perhaps there was a cer-
than you use, you gain more weight but
tain treat that your parents used to give
when you use your fuel through exer-
you when you were young or a certain
cise or a reduced calorie diet, you lose
candy that you used to buy during the
weight.
holidays.
Make sure that you aren’t eating be-
You probably have positive associations
cause you’re bored or depressed. Find
with that food and, as a result, find your-
another activity to keep you occupied
self wanting to eat it.
instead (gardening is a very big mood-
This is where psychology, choice-mak- lifter for example).
ing, and introspection come in.
Develop a healthy relationship with your
Ask yourself why you want something food. It should not be your enemy – and
that really isn’t good for you. Before you it should not be your crutch either. Eat-
indulge, consider how you will feel after. ing, and the food that you eat, should
Try to create negative associations with be nourishing both to your body and to
food that’s bad for you. your mind.
For instance, before you eat a piece of
cake, ask yourself how long you will
have to work out in order to burn those
800 calories.

Think of food in a different way. Consider the associations that

Remember that food is fuel – not
a treat and, frankly, we give food
more meaning than it should
rightly have.
176
you place on food, think be-
fore you eat and remember
that food is fuel, not a treat.
177
 While you may have
positive associations
with cake, not every
piece of cake is your
childhood birthday
cake. You don’t have
to eat a piece of cake
every time you feel
down.

178 179
 What’s on your mind?
Why is it we will go around
thinking about hamburg-
ers but we don’t go around
thinking about asparagus?
Why is it that we have ‘bad
food’ on the brain? When
you find that you have food
on the brain, try to think of
something else or find an
activity that will occupy you
until the craving passes.

180 181
You don’t have to
Go it alone
You didn’t think you would have to go it
alone did you?
Undertaking a new endeavor such as
changing your life, your diet, and your
habits can be tough but you don’t have
to do it alone. Team up! I guarantee that,
if you ask around, you will find someone
who is more than willing to be your diet
partner, exercise partner, or both.
Not only is it easier to reach your goals
when you have someone to support
you – and to give your support to – ap-
parently the success of one determines
the success of another as well.
182
lifestyle
According to a study that was recently
published in the Archives of Internal
Medicine, the percentage of weight loss
for an individual was greater if his or her
partner lost at least 5% vs. less than 5%
of their baseline weight.
In other words, if your partner loses
then you will lose too – something to
keep in mind when you are choosing a
partner. If you’re feeling a little less than
dedicated or having a difficult time
overall, you can count on your partner
to work you through it. Also, two heads
are always better than one. Your get-fit
partner may have ideas that you don’t
and vice-versa. Last but not least, it’s just
more fun when you have someone to
share the experience with. Support one
another, have fun, and celebrate your
victories together!
The Buddy
System
works!!
183
 Remember that some people are just
naturally thinner than others. We all
have different body shapes so be
realistic – and happy with yourself
as you are! Feel Good!

184 185
Picture
Yourself
It is important not to underestimate
the value of motivational tools. Motiva-
tional tools really can – well – get you
motivated.
A favorite motivational tool of mine is
imagery. While you may not be able to
imagine what you will look like once
you reach your ideal weight, you can
call upon seasons past.
Get a picture of yourself at the size you
want to be (no matter what age it was)
and put it somewhere prominent such
as your bathroom mirror or refrigerator
door.
Don’t underestimate
the power of imagery!
186
lifestyle
While this will keep you motivated to
lose, it will also remind you that you
WERE thin once. No matter how long
ago it was, you did maintain a healthy
weight once upon a time.
If you have always struggled with your
weight, cut out a realistic magazine pic-
ture and post that instead. You can even
put your own face on the picture.
Alternatively, there are even some web-
sites out there that will create a virtual
picture for you. Imagine yourself thin.
See it. Know that this is what you will
become.
187
 Keep in mind that whatever you are on
may be adding to your weight gain. This
is weight that you won’t be able to lose
so take that into account when you’re
setting your weight loss goals.

188 189
Bring it
With You
Can you really lose weight just by bring-
ing your lunch to work? Well sure you
can! Bringing your own lunch to work is
a good idea for lots of reasons.
First, given that a home-made turkey
sandwich and an apple contains about
350 calories less than the 12 inch sub
and small bag of chips that you would
normally choose as your lunchtime fare,
you’re probably better off just making it
yourself.
Second, when you make your own
lunch, you get to choose what you’re
eating. This means you can choose to
have a lunch that consists of low-fat
organic lunch meat, organic fruit, and
190
lifestyle
whole-grain bread rather than one filled
with the questionable additives and
preservatives that they put in meats,
veggies, and breads these days.
Third, you might make some new friends
or start an epidemic. While many of us
don’t take too much notice, there really
are quite a few people in the workplace
who choose to bring their lunches to
work. If not, once everyone sees just
how delicious and healthy your meals
look, your “going-out-to-lunch” work
friends will probably start bringing their
own lunches too.
Have fun with it! Find a grassy area near
work, bring a blanket and have a picnic.
I guarantee it will be a lot more fun –
and relaxing – than sitting in a noisy
restaurant eating bad food.
How much can you lose by bringing
Instead of buying a burger and fries or sub your own lunch to work?
sandwich, bring your own lunch. While a
Calories Per Week 1750 cal
home-made turkey sandwich and apple clock in Calories Per Month 7000 cal
at around 300 calories, a 12 inch sub and bag Calories Per Year 91,000 cal
Approximately How
of chips contain around 700 calories. 26 lbs
Many Pounds Per Year
 You can lose 8 to 10
pounds per year just
by washing and
waxing your own car.

192 193
Grow your

lifestyle
Own Food
Another great way to start eating better that they will not go to waste like your
is with a home garden. While growing store-bought veggies.
your own herbs and veggies is really
If you think your garden is too small,
very good exercise – as well as fun and
think again. There are many options for
satisfying in ways that you could hardly
small space gardening. Give it a try and
imagine - it„s also a great way to make
see what works for you. Of course there
sure that your food is healthy and free of
are other benefits as well. For example,
pesticides and other chemicals.
gardening actually DOES qualify as
Anyone who has ever taken a conven- exercise.
tionally vs. organically grown taste test
If you spend just 2 hours a week in
can attest to the fact that organic is
your garden, you will lose an extra 8-10
yummier hands-down. Also, gardening
pounds every year – and that doesn’t
ensures that you actually DO eat your
even include how much you’ll lose
veggies. Tomatoes are much more pre-
on account of your increased veggie
cious when you grow them yourself
intake (or the fact that you will
– as are peppers, lettuce, cucumbers,
probably spend much more than 2
garlic – you get the picture. I guarantee
hours in your garden).

Guaranteed – you will never look at

veggies in the same way again!

How much can you lose by gardening every week?

Female Male
Per Week 576 cal 720 cal
Per Month 2304 cal 2880 cal
Per Year 29,952 cal 37,440 cal
Approximately
How Many Lbs 8.5 lbs 10.7 lbs
Per Year
194
 Set your goal!
Go and buy yourself a
piece of clothing that you
ultimately want to fit into
try that piece of clothing
on every couple of weeks
or so. While this is a great
way to motivate yourself
to “keep at it”, it’s also
a good way to track how
you’re doing.

196 197
Think
Small
So back to the idea of feeling uncom-
fortable…
While we automatically take a step back
and cringe at the idea of feeling un-
comfortable, feeling uncomfortable is
not necessarily a bad thing all the time.
For example, every time I visit a new
place I feel a bit uncomfortable – be it
Rome or Arkansas – but it‘s a positive
uncomfortable. It‘s an uncomfortable
that is filled with hope, excitement, and
a multitude of other “make your heart
shine” kind of emotions. This is how you
should feel about the “uncomfortable”of
weight-loss and lifestyle change. It‘s
not a bad uncomfortable – it‘s a good
uncomfortable
In that vein, let‘s just take a moment to
consider your pants (Yes, your pants).
198
lifestyle
How do they fit? Do you make a point
of wearing loose pants just so that you
can go about your day feeling a bit
more comfortable? Even worse, do you
wear roomy pants so you can eat more?
Where does your belly fit into the equa-
tion? Are you over or under the rim?
Try this: buy pants that are a size too
small for you. This will keep you feeling
just a little uncomfortable which in turn
will motivate you to lose the weight
that you will need to lose in order to fit
comfortably into your own clothes.
As an added benefit, getting them a
size too small will also curb your appe-
tite (ever try porking out in a tight pair
of pants?).
Why spend thousands of dollars (and
unnecessary risk) on a surgical pro-
cedure such as the Lap Band that will
make you feel uncomfortable and eat
less when you can just buy a pair of
jeans that are a size too small for you?
Either way you will not want to eat as
much as normal.
While it may seem a simple method,
this is yet another thin choice that can
help to keep you motivated – and con-
scious – of your weight loss goals
199
 You can lose 17 to
21 pounds per year
just by cleaning
your own home.

200 201
Cook your
Own Food
It goes without saying that cooking
your own food is a pretty good idea.
We all know that food cooked at res-
taurants is laden with fat, salt and sugar
– and the portion sizes are about twice
as big as they should be – nutritionally
and materially speaking. Why shouldn‘t
they be? They want people to come
back right? They want the food to taste
good right?
Unfortunately for chefs who would
prefer to cook with the heart and waist
in mind, we humans just happen to
love our salty, sugary, fatty foods. Also,
cooking healthier requires all sorts of
stuff that most restaurants simply just
don‘t want to pay for (better herbs,
healthier oils, fresher veggies, organic
meats etc.).
202
lifestyle
Bottom line, unless you‘re frequenting
health-food, raw, or vegan restaurants,
you‘ll be much better off cutting out
the middle man, rolling up your sleeves,
and doing the cooking yourself. Aside
from helping you to lose weight be-
cause you actually get to choose what,
and how, you‘re cooking, there are
other weight-loss benefits associated
with cooking at home.
For one, have you ever noticed that
you‘re “just not as hungry” when you do
your own cooking? It seems as though
something about the process of cook-
ing quells the appetite quite a bit. After
cooking the food, you‘re really not in
the mood to “dig into it” like a swine at
a trough.
Secondly, we actually burn calories
while we eat. So many calories in fact,
that if you began to cook your own
food every-day (just an hour folks),
you would lose 20-25 pounds over the How much can you lose by cooking your own food?
course of a year. Not bad. While cooking Female Male
at home does allow you to learn about
Per Week 1344 cal 1680 cal
your food and make healthier choices,
Per Month 5376 cal 6720 cal
it‘s also a good way to burn calories, get
Per Year 69,888 cal 87,360 cal
up on your feet, get creative, and have
Approximately
a little fun. How Many Lbs 20 lbs 25 lbs
Per Year
 Turn the heat
up!
Ever wonder why people
who live in hot countries
are naturally thinner than
those who live in cold
areas? Not only does heat
curb your appetite, but it
also makes you sweat – a
pretty good weight-loss
combination.

204 205
Size
Matters
Here’s another simple Thin Choice – Use
a smaller plate.
While smaller plates more accurately
represent how much you should be eat-
ing, they will also keep you from serving
yourself – and eating – too much.
In a recent study published in the Amer-
ican Journal of Preventive Medicine,
researchers found that people served
themselves 31% more food on average
when given a larger bowl. Addition-
206
lifestyle
ally, servings were increased when par-
ticipants were given a larger serving
spoon.
“It is the eyes that predict how full you
are going to be, and ultimately, how
much food you eat,” researcher Brian
Wansink says. As a result, we feel more
satisfied with a small meal when it’s
served on a luncheon-size plate instead
of a dinner plate and serve ourselves
less when we are given a small spoon.
That said, even if you are using a smaller
plate, you will want to keep the food
off the table so that you won’t reach for
second helpings.
How much can you lose by using a smaller plate?
Using a smaller plate
Calories Per Week 8463 cal
will help you to control Calories Per Month 33,852 cal
Calories Per Year 44,0076 cal
portion size – and keep Approximately How 125.7 lbs
Many Pounds Per Year
you from over-eating.
 You can lose 18 to
22 pounds per
year working on
DIY projects.

208 209
Take the ‘work’

lifestyle
Out of Workout
Why is it that everyone likes to rent
bikes when they are on vacation, but
once they get home, their bikes will go
neglected for months?

Living a healthy life also involves living

a happy life. Add fun to your life.

Consider your everyday a vacation. What

are the things that you do while you are
on vacation that you never make time
for at home? Taking a walk after dinner,
riding your bike on the weekends, visit-
ing the farmers market?

Try to rethink fun. While adding these

activities to your life will improve your
overall well-being, you may also find
that you feel better – and become
thinner – as a result.

How much can you lose by riding your

Make time for fun in your bike every week?
Female Male
life. There is no reason Per Week 1219 cal 1524 cal
Per Month 4916 cal 6096 cal
why you shouldn’t treat Per Year 63,388 cal 79,248 cal
Approximately
every day like a vacation. How Many Lbs
Per Year
18.25 lbs 22.64 lbs
210
Choosing the right friends

Can help
lose weight
you
Scenerio: You want to become a rock-
star. What should you do?
First, if you wanted to become a rockstar
you wouldn’t surround yourself with ac-
countants. Second, in addition to play-
ing your heart out, you would most
likely surround yourself with musicians
and, if you’re lucky, successful musicians
– preferably rockstars.
Likewise, if you want to lose weight and
get healthy, you probably shouldn’t
hang out with couch potatoes. Not to
say that you should give your couch
potato friends the boot, but you should
probably find some non-couch pota-
toes to hang out with as well.
The people in our lives can either
inspire – or thwart – our attempts at
achieving – well anything. Surround
yourself with people who have the
same health goals and aspirations as
you do, don’t be afraid to make new
friends, and keep an open mind about
212
lifestyle
other, healthier, lifestyles. For example,
let’s just say you’re at work and there are
two groups of people going to lunch.
One group of people is heading down
to the local burger joint while the other
group is opting for healthier fare at the
new vegan restaurant.
Go with the vegan.
While I’m sure the burger and fries
would be yummy enough, you’ll prob-
ably hate yourself for it after and, any-
ways, it’s probably a good idea to get
to know these healthy vegan folks a
bit better.
Lastly, remember that you might
actually LEARN something from these
folks – and hey – vegan food is actually
pretty good.
You’re changing your life right?
Take a page from
the books of those
who inspire you!
213
 5
Chapter

Supplements

214 215
Dietary supplements:
The Good & the Bad
5-HTP
The Precursor to Serotonin, 5-HTP has
long been believed to improve mood
and curb hunger cravings. Apparently
there‘s something to the hype. Clini-
cal trials have supported the theory
that 5-HTP can effect weight loss and
satiety. Whereas one study concluded
that 5-HTP reduced the total number of
daily calories without any effort to lose
weight, a second study found that the
introduction of 5-HTP into a low-calorie
caused users to take in fewer calories at
meals.
Aloe
Most often used topically, it is not un-
common for manufacturers of weight-
loss products to include Aloe into the
mix. While Aloe is often marketed as an
“internal cleanser”, producing a laxative
effect, it can cause side-effects such as
cramping and diarrhea and should not
be used by individuals who have intesti-
nal problems such as Crohn’s disease or
ulcerative colitis. A little goes a long way
with this one.
Apple Cider Vinegar
While there is no conclusive evidence
that Apple Cider Vinegar can help with
216
supplements
weight loss, many people swear by it.
Preliminary results are promising. One
small study found that individuals who
ate a piece of bread with a small amount
of vinegar felt more satisfied that those
that didn‘t. This may be because vin-
egar has been shown to lower the gly-
cemic index of starchy foods (making it
a good choice for diabetics). It has also
been suggested that Apple Cider Vin-
egar may have an alkalizing effect on
the body, helping to balance the body‘s
acid/alkaline ph.
B Vitamins
Also known as “stress vitamins”, B Vi-
tamins have been shown to decrease
anxiety and depression as well as in-
crease energy. Whereas Vitamins B2, B3
and B6 are necessary for normal thyroid
hormone function production, Vitamin
B-12 has long been used as an energy
booster. Taken in the form of injections
for many years, B-12 is now available in
pill and powder forms.
Betaglucan
A soluble fiber derived from the cell
walls of algae, bacteria, fungi, yeasts,
and plants, Betaglucan has been shown
to decrease total cholesterol levels as
well help to regulate blood sugar in
217
 diabetic individuals. While the jury is still
out on the weight loss benefits, supple-
mentation with Betaglucan is generally
considered to be safe.
Betaine Anhydrous
Betaine Anhydrous is believed to help
reduce fat by promoting the oxidiza-
tion of lipids. In addition to increasing
appetite, and improving digestion, it is
has also been suggested that this sup-
plement promotes lean body mass and
reproductive abilities
Bitter Orange
Native to tropical Asia but now grown
widely in the Mediterranean and else-
where, Bitter Orange has been widely
used as a replacement for the now
banned Ephedra. While Bitter Orange
has been shown to help with modest
weight-loss, given its potentially dan-
gerous side-effects, it is generally be-
lieved that the benefits are not worth
the risk.
Bladderwrack
Also known as Fucus Vesiculosus, Blad-
derwrack is a seaweed which can be
found along the coasts of the Atlantic
and Pacific Oceans and the North and
Baltic Seas. Although the jury is still
out, it has been hypothesized that this
plant‘s high levels of iodine may make it
useful in the treatment of thyroid condi-
tions. Given that Bladderwrack supple-
mentation improves thyroid function,
218
metabolism may also improve. In ad-
dition to these benefits, Bladderwrack
has been traditionally used in the treat-
ment of eczema, acne, and other skin
conditions.
Calcium
The most abundant mineral in the body,
it is generally believed that individu-
als with a diet high in calcium are less
likely to be overweight or obese. While
researchers are still trying to discover
what role Calcium plays in weight-loss
and maintenance, the general consen-
sus is: take your Calcium.
Cascara
A common ingredient in weight loss
products, Cascara is one of the few
herbs approved as an over-the-counter
drug by the FDA. Be warned with this
one, Cascara is a very strong stimulant
laxative. Not unlike other laxatives, mis-
use of Cascara can affect the body‘s
ability to absorb important minerals
such as potassium and sodium.
Chitosan
A supplement which is derived from
chitin found in crustacean shells, Chito-
san is believed to prevent the absorp-
tion of fat by binding to fat molecules
in the intestines. While several stud-
ies have found supplementation with
Chitosan results in significantly greater
weight loss, high-quality studies have
yet to confirm such significant benefits.
Chromium
One of the most widely researched
weight-loss nutrients, Chromium helps
the body to metabolize sugar and con-
trol blood sugar levels. It also helps the
body control levels of fat and choles-
terol in the blood. While more research
is necessary to confirm Chromium‘s effi-
cacy, it appears that Chromium may be
a beneficial maintenance supplement.
One study found that Chromium pico-
linate is able to increase lean body mass
in obese patients in the maintenance
period after a very-low-calorie diet.
Co-enzyme Q-10
While supplementation with Co-Q10
has been shown to have many health
benefits, it may also aid in weight-loss.
The jury is still out, however, one study
showed that Serum coenzyme Q10
levels were found to be low in 52% of
the obese subjects tested. When the
subjects with low CoQ10 levels were
given 100 mg/day of CoQ10 significant
weight loss was achieved.
Damiana
Grown wild in the subtropical regions
of the Americans and Africa, a 2001 trial
which studied a mixed herbal prepa-
ration (YGD) containing Yerbe mate‘,
Guarana and Damiana found that YGD
increased feelings of fullness and led to
significant weight loss.
Dandelion
supplements
A common weed that grows widely
throughout the northern hemisphere,
Dandelion is a natural diuretic. As a re-
sult, it may produce significant weight
loss by decreasing the amount of water
held in the body. That said, as with oth-
er diuretics, Dandelion should be used
with caution. Additionally, Dandelion is
known to produce allergic reactions in
some individuals.
DHEA
Dehydroepiandrosterone (DHEA) is a
steroid hormone chemically related to
testosterone and estrogen. It is made
by the adrenal glands from cholesterol.
While there is conflicting evidence as
to whether DHEA can actually help in-
dividuals in their efforts to lose weight,
there are plenty of clinical trials which
have shown it to be effective in reduc-
ing cholesterol levels and body fat while
increasing muscle mass.
Evening Primrose
A member of the willow herb family,
Evening Primrose contains Gamma Li-
nolenic Acid (GLA), an essential fatty
acid. Shown to help the body burn cal-
ories while also increasing metabolism,
GLA is often deficient in individuals who
are over-weight or obese. Supplemen-
tation is believed to normalize these
deficiencies. Additional studies have
shown GLA to elevate serotonin levels
as well.
219
 Fish Oil
While there are many wonderful rea-
sons to take Fish oil, apparently fish oil
may help weight loss efforts as well. In
fact, it is believed that the Omega-3 fat-
ty acids found in fish oil cause the body
to burn fat as fuel instead of storing it
on the hips, thighs, bum and other ar-
eas of the body. Australian researchers
have added legs on this claim. Accord-
ing to their study, while fish oil and ex-
ercise independently reduced body fat,
a combination of the two led to even
more significant weight loss.
Garcinia
Derived from a small purple fruit found
in India and Southeast Asia, Garcinia has
been shown to suppress and decrease
appetite in animal trials. While more hu-
man studies are necessary to confirm its
efficacy, it is generally believed to be a
safe supplement.
Glucomannan
Made from the root of Amorphophal-
lus Konjac, some studies have shown
Glucomannan to help in the process
of weight loss. This effect, it is believed,
is due to the “feeling of fullness” many
people feel when Glucomannan swells
in the gut with exposure to liquid. That
said, several individuals have reported
esophageal obstruction and several
countries have banned Glucomannan
due to a high rate of gastrointestinal
obstruction.
220
Green Tea
supplements
Made from the dried leaves of Camellia
Sinensis, Green Tea has been used as a
weight loss supplement for thousands
of years. While more research is neces-
sary, trials by Japanese and other re-
searchers have shown that individuals
who drink five cups of green tea a day,
burn an extra 70 to 80 extra calories per
day.
Guarana
A native species of South America, and
often used for weight-loss and energy
enhancement, Guarana has the same
stimulatory effect as caffeine. When us-
ing Guarana, keep in mind that nausea,
heartburn, anxiety, and/or dizziness are
noted side-effects.
Guggul
A resin produced by the Mukul Mirth
Tree, Guggul is another supplement
which has been used to increase
weight loss. Believed to stimulate thy-
roid hormone production, this ancient
Ayurvedic medicine might also reduce
cholesterol levels, prevent coronary
heart disease and dissolve blood clots.
While there is no definitive research
that proves its efficacy, results to date How much can you lose by drinking
are promising. Green Tea every day?
Gymnema Calories Per Week 560 cal
A woody plant that grows in the rain for- Calories Per Month 2240 cal
ests of central and southern India, Gym- Calories Per Year 29,120 cal
nema Sylvestre has long been used in Approximately How 8.32 lbs
Many Pounds Per Year
India for diabetes treatment because it
 helps the body to regulate blood sugar
and metabolize glucose. Additionally,
while no clinical studies support this
hypothesis, it is believed that Gymnema
reduces and alters the taste of sugar. As
a result, Gymnema might be useful in
curbing sugar cravings.
Hoodia
While Hoodia is a very popular supple-
ment, there is currently no clinical re-
search to support the claims that it
does, in fact, help with weight loss. In
addition, consumers should beware of
counterfeit Hoodia products. Accord-
ing to Mike Adams of News Target, an
estimated 80% of Hoodia products are
contaminated or counterfeit. As a result,
if you are considering supplementation
with Hoodia, make sure that you get it
from a reliable source.
Kelp
Not unlike Bladderwrack, the proposed
weight-loss benefits of Kelp seem to lie
in the high amounts of Iodine it con-
tains. In addition to Vitamins A, B1, B2, C,
D, E and amino acids, Kelp also contains
trace minerals Selenium, Boron, Cal-
cium, Potassium, Magnesium and Iron,
which have been shown to improve the
appearance of hair and nails.
L- Carnitine
A natural amino acid, L-Carnitine is be-
lieved to increase energy and help with
weight loss. That said, studies have yet
to show that supplementation with
222
L-Carnitine actually makes any signifi-
cant difference. Until more research is
available, it is generally believed that
supplementation with other natural
ingredients, such as green tea, is more
effective.
L-Glutamine
A natural amino acid, supplementation
with L-Glutamine has been shown to
improve glucose regulation, immune
function, and protein synthesis. Addi-
tionally, it is believed that this amino
may reduce an individual‘s craving for
sweets. While not a “miracle pill”, sup-
plementation with L-Glutamine is not a
bad idea and it is generally considered
safe.
Licorice
Harvested from the root and dried rhi-
zomes of Glycyrrhuza Glabra shrub,
Licorice has been used for thousands
of years as both a medicine and a spice.
Also known as “sweet root”, licorice has
been shown to lead to significant de-
creases in body fat, body weight, body
mass index, and LDL cholesterol levels.
Keep in mind that licorice can have
some severe side effects and should not
be taken by individuals with high blood
pressure, kidney, or heart disease.
Psyllium
Also known as Ispaghula, Psyllium
comes from the husks of the seeds of
Plantago Ovata. While further studies
are needed, findings to date suggest
that adding Psyllium to your diet may
make you feel fuller and reduce hunger
cravings.
Pyruvate
Formed in the body during digestion of
carbohydrates and protein, some stud-
ies suggest that Pyruvate may help in
weight loss. Found in foods such as red
apples, cheese, and red wine, Pyruvate
is generally considered to be safe.
Reishi Mushrooms
Commonly used in traditionally Chinese
medicine, Reishi Mushrooms have long
been used to combat fatigue, build
strength and increase immunity. In that
vein, it is believed that the increased
energy and strength provided by these
mushrooms makes individuals more
likely to stick to their exercise and diet
regimes.
Rhubarb
Long considered a “negative calorie”
food, Rhubarb is believed to speed me-
tabolism and aid in weight loss. Addi-
tionally, while more studies are needed,
Rhubarb may also cut cancer risk and
benefit circulation.
Seaweed
supplements
According to researchers at Newcastle
University, the fibrous material in sea
kelp called alginate may be the key to
weight loss. Initial findings suggest that
kelp is better at preventing fat absorp-
tion than most over-the-counter slim-
ming treatments.
Soy
While more research is necessary to
confirm the results, a study performed
by the researchers at Iowa State Univer-
sity showed that consumption of soy
protein rich in isoflavones decreased fat
storage while increasing muscle mass.
Other research has suggested that soy
may increase your metabolism as well.
Due to its estrogen-like properties, indi-
viduals who are receiving chemother-
apy or radiation therapy or who have
been diagnosed with hormone sensi-
tive cancers such as breast, ovarian, or
uterine cancer should not take soy.
Spirulina
A member of the blue-algae family, Spir-
ulina is commonly found in weight loss
drinks and supplements. Containing 10
kinds of vitamins, 8 minerals, and about
18 amino acids, Spirulina is also very
high in protein. While Spirulina does
not decrease hunger or speed metabo-
lism, this supplement‘s high nutritional
and protein values make it a wonderful
addition to any diet. Spirulina has also
223
 been shown to protect against hay fe- overweight people who are deficient in

supplements
ver, help with allergic rhinitis, and lower Vitamin D have better success in losing
total cholesterol and blood pressure. weight when their Vitamin D levels are
increased compared to those who rely
Taurine on diet alone. Of course, taking Vitamin
Evidence about Taurine‘s ability to aid
D is advantageous for other reasons as
weight loss is slim but some evidence
well. Among other benefits, Vitamin D
does exist. Preliminary studies show
has been shown to protect against the
that Taurine may help to decrease
common cold, help to absorb and me-
weight and blood sugar levels as well as
tabolize calcium, regulate the immune
increase skeletal muscle function. Keep
system, and reduce the severity and fre-
in mind that while Taurine is a naturally
quency of asthma symptoms.
occurring amino-acid, many of the sup-
plements out there contain synthetic Zinc
Taurine. Be Discerning. Because Zinc deficiencies lead to a loss
of taste and smell, and create a need for
Vitamin A stronger tasting foods, supplementing
A fat-soluble vitamin that is derived from
with this mineral is a good idea. While
animal and plant sources, the efficacy
Zinc is considered to be safe, it also aids
of Vitamin A as a weight-loss supple-
in the manufacture of thyroid hormones
ment is still under consideration. That
which might also lead to weight loss.
said, supplementation with Vitamin A
may hold other benefits as it has been
shown to reduce fine lines, aid with
respiratory problems, improve vision,
guard against heart disease and stroke,
and lower blood cholesterol levels.

Vitamin D
While scientists have yet to discover the
causal relationship between vitamin D
and weight gain, there does appear to
be a relationship with individuals who
are over-weight or obese showing low-
levels of this essential nutrient. Accord-
ing to a recent study performed by re-
searchers at the University of Minnesota,

224 225
Workbook
How to use this workbook
In this workbook you will find a Daily Last but not least, you will find a handy
Food Journal, a Weekly Food Diary, a Food Combination Chart which shows
Nutrition Chart, and an Exercise Expen- you how to best combine foods for nu-
diture Chart. Use these to your advan- tritional optimization and weight loss.
tage, monitoring how much you eat-
Try to keep track! This workbook is a
and expend – on a daily and weekly
really great way to monitor – and stay
basis. You will be surprised!
in control – of your progress every day.
While the Daily and Weekly Food Diaries Once you get into it you’ll find that it’s
allow you to input all your nutritional actually pretty fun. Knowledge really is
and exercise data, the Nutrition and Ex- power!
ercise Expenditure Charts list the nutri-
tional value of various foods as well as
how many calories you can burn during
different exercises per half hour.

226 227
Daily Food Journal

workbook
Date: Weight:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Plan Actual
Breakfast

Lunch

Dinner

Snacks

Total Daily Calories

Daily Exercise

Total Calories Burned in Exercise

228 229
Weekly Food Journal

workbook
Week of:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Date

Breakfast

Lunch

Dinner

Snacks

Total Daily Calories

Daily Exercise

Total Calories Burned in

Exercise

230 231
Vitamins and Minerals:
The Breakdown
Beta-carotene
Apricots, broccoli, cantaloupe, car-
rots, collards, fruits, nectarines, papaya,
peaches, peppers, pumpkin, spinach,
sweet potato, vegetables, watermelon,
winter squash
Biotin
Eggs, fresh vegetables, kidney, liver,
rolled oats
Calcium
Bread, broccoli, cheese, Chinese cab-
bage, collards, cottage cheese, dairy
products, fortified breakfast cereal, ice
cream, kale, leafy green vegetables,
milk, orange juice, pudding, salmon,
sardines, soft bones of fish, sour cream,
soy beverage, spinach, tofu, tortilla, tur-
nip greens, yogurt
Chloride
Processed foods, sodium chloride
Chromium
American cheese, apple, basil, banana,
beef cubes, brewer’s yeast, broccoli,
calf’s liver, English muffins, garlic, grape
juice, green beans, orange juice, po-
tatoes, red wine, turkey, wheat germ,
whole wheat bread
232
Copper
Nuts, organ meats, sea foods, seeds
Fluoride
Fluoridated water, marine fish con-
sumed with bones, tea
Folate and folic acid
Asparagus, avocado, baked beans, ba-
nana, beef liver, black-eyed peas, bread,
broccoli, cereal, chicken, cowpeas,
bread, flour, fruits, cantaloupe, egg
noodles, fish, fortified breakfast cere-
als, great northern beans, green beans,
green leafy vegetables, legumes, let-
tuce, orange, orange juice, liver, papaya,
pasta, peanuts, poultry, red meat, rice,
spinach, tomatoes, turnip greens, veg-
etables, wheat germ, yeast
Iodine
Cheese, dairy products, fish, milk, salt,
sea foods, yogurt
Magnesium
Almonds, avocado, baked beans, ba-
nana, black-eyed peas, bread, cashews,
chocolate milk, green vegetables, hali-
but, kidney beans, nuts, legumes, len-
tils, milk, nuts, oatmeal, potato, peanut
butter, peanuts, pinto beans, raisins,
rice, soybeans, spinach, unmilled grains,
wheat bran, wheat germ, yogurt
Manganese
Cereals, fruits, tea, vegetables, whole
grains
Molybdenum
Breads, brown rice, cereals, legumes
Phosphorus
American cheese, beans, bran flakes,
broccoli, cheese, chicken, corn, cottage
cheese, fish, grains, green leafy vegeta-
bles, hamburger, lentils, lobster, meats,
milk, nuts, peanut butter, peanuts, peas,
pine nuts, pork, potato, poultry, sun-
flower seeds, tuna, turkey, whole wheat
bread, yogurt
Potassium
Fresh meats, fruits, vegetables
Selenium
Beef, Brazil nuts, bread, cheddar cheese,
chicken, cod, cottage cheese, egg, liver,
macaroni, meat, noodles, oatmeal, rice,
sea foods, spaghetti with meat sauce,
tuna, turkey, walnuts
Sodium
Table salt, processed foods
Vanadium
Buckwheat, corn, oats, tomato
workbook
Vitamin A (retinol)
Apricots, beef, cantaloupe, carrots,
cheese, chicken, dark leafy vegetables,
kale, liver, mango, milk, oatmeal, pa-
paya, peaches, peas, peppers, spinach,
tomatoes, sweet potatoes, pumpkin,
yellow squashes
Vitamin B1 (thiamin)
Brewer’s yeast, legumes, nuts, organ
meats, pork, seeds, whole grain prod-
ucts
Vitamin B2 (riboflavin)
Beef, bread, broccoli, collard greens,
cheese, dairy products, eggs, enriched
or fortified grain products, liver, meats,
milk, noodles, organ meats, pork chop,
spinach, tuna, yogurt
Vitamin B3 (niacin)
Animal protein, whole grain products
Vitamin B5 (pantothenic acid)
Animal products, legumes, whole grain
cereals
233
 Vitamin B6 (pyridoxine) Vitamin E (tocopherol)

Avocado, banana, bran, bread, chicken,
chickpeas, fish, flour products, fortified
breakfast cereal, garbanzo beans, kid-
ney, lima beans, liver, oatmeal, pasta,
peanut butter, pork, potato, roast beef,
soybeans, spinach, starchy vegetables,
sunflower seeds, tomatoes, trout, tuna,
walnuts, wheat bran
Vitamin B12 (cobalamin, cy-
anocobalamin)
Beef, chicken, clams, dairy products,
egg, fortified breakfast cereal, haddock,
liver, meat, milk, mollusks, pork, salmon,
shellfish, trout, tuna, yogurt
Vitamin C (ascorbid acid)
Broccoli, collard greens, grapefruit, gua-
va, lemons, limes, oranges, peppers, po-
tatoes, spinach, strawberries, tomatoes
workbook
Almonds, broccoli, corn oil, green leafy
vegetables, hazelnuts, kiwi, mango,
margarine, nuts, peanut butter, pea-
nuts, safflower oil, soybean oil, spinach,
sunflower oil, sunflower
Vitamin K (phylloquinone, K1)
Broccoli, Brussels sprouts, cabbage,
canola oil, collards, green leafy veg-
etables, kale, mustard greens, parsley,
soybean oil, spinach, Swiss chard, turnip
greens,
Zinc
Eggs, cereal, dairy products, liver, meat,
nuts, oysters, seafood, whole grains

Vitamin D (cholecalciferol)
Beef, cheese, cod liver oil, egg, fortified
breakfast cereal, fortified dairy products,
liver, mackerel, margarine, milk, salmon,
sardines, tuna

234 235