tag:blogger.com,1999:blog-19994911799826902932024-03-05T04:09:03.609-06:00Joe's fitness JourneyBeachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-1999491179982690293.post-61396072230200100302011-09-17T20:06:00.000-05:002011-09-17T20:06:55.716-05:00Primal Blueprint: Paleolithic Diet<span class="Apple-style-span" style="background-color: white; font-family: Verdana, sans-serif; font-size: 13px;"></span><br />
<h1 style="color: #333366; font-family: arial, helvetica; font-size: 28px; margin-top: 0px;">Primal Blueprint: Paleolithic Diet</h1><h2 style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #bf4000; font-family: arial, helvetica; font-size: 16px; font-weight: bold;">Background</h2><div style="line-height: 17px;"><span style="display: block; margin-bottom: 15px;"><br />
<ins style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; display: inline-table; height: 60px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; visibility: visible; width: 468px;"><ins id="aswift_0_anchor" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; display: block; height: 60px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; visibility: visible; width: 468px;"><iframe allowtransparency="true" frameborder="0" height="60" hspace="0" id="aswift_0" marginheight="0" marginwidth="0" name="aswift_0" scrolling="no" style="left: 0px; position: absolute; top: 0px;" vspace="0" width="468"></iframe></ins></ins></span><br />
<a href="http://www.amazon.com/Primal-Blueprint-Reprogram-effortless-boundless/dp/0982207700/?tag=eded-20" rel="nofollow" style="color: #49497b;" target="_blank">The Primal Blueprint</a> is written by Mark Sisson, a former world-class endurance athlete with a degree in biology. He says, “The Primal Blueprint is a set of simple instructions (the blueprint) that allows you to control how your genes express themselves in order to build the strongest, leanest, healthiest body possible, taking clues from evolutionary biology (that’s the primal part).”</div><h2 style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #bf4000; font-family: arial, helvetica; font-size: 16px; font-weight: bold;">Paleolithic Diet Basics</h2><div style="line-height: 17px;"><a href="http://www.amazon.com/Primal-Blueprint-Reprogram-effortless-boundless/dp/0982207700/?tag=eded-20" rel="nofollow" style="color: #49497b;"><img alt="" class="alignright size-full wp-image-2216" height="220" src="http://www.everydiet.org/wp-content/uploads/primal-blueprint-paleolithic-diet.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; margin-bottom: 10px; margin-left: 12px; margin-right: 0px; margin-top: 0px;" title="primal-blueprint-paleolithic-diet" width="172" /></a>The Primal Blueprint is based on the concept of eating foods that were available to our Paleolithic ancestors because this is the diet that our genes are designed for. It also involves addressing other lifestyle factors that have an important influence on our health and our ability to maintain an optimal physique.</div><div style="line-height: 17px;"><strong>There are ten major paleolithic principles of The Primal Blueprint</strong></div><ol><li style="line-height: 17px; margin-bottom: 6px;">Eat lots of animals, insects and plants.</li>
<li style="line-height: 17px; margin-bottom: 6px;">Move around a lot at a slow pace</li>
<li style="line-height: 17px; margin-bottom: 6px;">Lift heavy things</li>
<li style="line-height: 17px; margin-bottom: 6px;">Run really fast every once in a while</li>
<li style="line-height: 17px; margin-bottom: 6px;">Get lot’s of sleep</li>
<li style="line-height: 17px; margin-bottom: 6px;">Play</li>
<li style="line-height: 17px; margin-bottom: 6px;">Get some sunlight every day</li>
<li style="line-height: 17px; margin-bottom: 6px;">Avoid trauma</li>
<li style="line-height: 17px; margin-bottom: 6px;">Avoid poisonous things</li>
<li style="line-height: 17px; margin-bottom: 6px;">Use your mind</li>
</ol><div style="line-height: 17px;">Primal Blueprint says that most popular <a href="http://www.everydiet.org/diet/primal-blueprint-paleolithic-diet#" id="_GPLITA_0" in_rurl="http://www.textsrv.com/click?v=VVM6OTc3MzoyNjpkaWV0czo2ZTYwYmNlNzhlYmE0MzY4NDdjZTBjODMwN2M1YmY1NTp6LTEwMzItMTAzNjg6d3d3LmV2ZXJ5ZGlldC5vcmc%3D" style="border-bottom-color: initial; border-bottom-style: double; border-bottom-width: 3px; color: green; text-decoration: none;">diets</a> look at daily calorie intake as being the major factor in our ability to lose weight. It also points out how most diet gurus generally prescribe one-size-fits-all recommendations for intakes of fats, protein and carbs.</div><div style="line-height: 17px;">However according to this paleolithic diet, this goes against our natural functioning because “our genes are accustomed to the way our ancestors ate: intermittently, sporadically, sometimes in large quantities, and sometimes not at all for days”. While the author acknowledges the importance of portion control he suggests that rather than measuring portions at each meal it is better to monitor your long-term intake over a week or more.</div><div style="line-height: 17px;">This approach also makes it more practical to follow an eating plan for <a href="http://www.everydiet.org/diet/primal-blueprint-paleolithic-diet#" id="_GPLITA_1" in_rurl="http://www.textsrv.com/click?v=VVM6OTc3MzoyNjp3ZWlnaHQgbG9zczo0NGJlMWQ4MGY4Zjk3MTVmYjdmYTQ2OWIzODIwZGI0Yzp6LTEwMzItMTAzNjg6d3d3LmV2ZXJ5ZGlldC5vcmc%3D" style="border-bottom-color: initial; border-bottom-style: double; border-bottom-width: 3px; color: green; text-decoration: none;">weight loss</a> because it can allow for occasional splurges and variations in our appetite and energy levels. Sisson says that the Primal Blueprint is “<em>about understanding the effects that certain foods and exercise have on your body and then being able to make informed choices.</em>”</div><div style="line-height: 17px;">Sisson recommends a diet based on organic meat and poultry, wild fish, fruits, vegetables, nuts, and seeds with the occasional starchy vegetable after a workout. Grains, legumes, dairy products and processed foods should be avoided because they were not a part of the diet of our ancient ancestors.</div><div style="line-height: 17px;">This paleolithic diet does not include a detailed meal plan or recipes but there are many recipes available online at the author’s website.</div><h2 style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #bf4000; font-family: arial, helvetica; font-size: 16px; font-weight: bold;">Recommended Paleolithic Foods</h2><div style="line-height: 17px;">Organic meat, free-range poultry, fish, eggs, vegetables, fruits (mostly berries), nuts, avocados, coconut, olive oil, butter, red wine.</div><h2 style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #bf4000; font-family: arial, helvetica; font-size: 16px; font-weight: bold;">Sample Diet Plan</h2><table border="1" cellpadding="0" cellspacing="0" style="border-bottom-style: none; border-collapse: collapse; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial;"><tbody>
<tr><td style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(221, 221, 221); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(221, 221, 221); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(221, 221, 221); border-top-style: solid; border-top-width: 1px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; vertical-align: top;" valign="top" width="426"><strong>Breakfast</strong><div style="line-height: 17px;"></div><div style="line-height: 17px;">Omelet with veggies<br />
1 cup Coffee</div></td></tr>
<tr><td style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(221, 221, 221); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(221, 221, 221); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(221, 221, 221); border-top-style: solid; border-top-width: 1px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; vertical-align: top;" valign="top" width="426"><strong>Lunch</strong><div style="line-height: 17px;"></div><div style="line-height: 17px;">4 cups mixed salad greens<br />
6 cherry tomatoes<br />
1 cup raw broccoli<br />
½ avocado<br />
6 oz salmon<br />
Sliced onion<br />
2 tablespoons olive oil<br />
5 tablespoons balsamic vinegar</div></td></tr>
<tr><td style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(221, 221, 221); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(221, 221, 221); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(221, 221, 221); border-top-style: solid; border-top-width: 1px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; vertical-align: top;" valign="top" width="426"><strong>Afternoon Snack</strong><div style="line-height: 17px;"></div><div style="line-height: 17px;">Handful of almonds</div></td></tr>
<tr><td style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(221, 221, 221); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(221, 221, 221); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(221, 221, 221); border-top-style: solid; border-top-width: 1px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; vertical-align: top;" valign="top" width="426"><strong>Dinner</strong><br />
8 oz steak<br />
2 cups steamed Brussels sprouts<br />
1 tablespoon coconut oil</td></tr>
<tr><td style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(221, 221, 221); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(221, 221, 221); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(221, 221, 221); border-top-style: solid; border-top-width: 1px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; vertical-align: top;" valign="top" width="426"><strong>Evening snack</strong><div style="line-height: 17px;"></div><div style="line-height: 17px;">4 oz blueberries<br />
1 glass red wine</div></td></tr>
</tbody></table><h2 style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #bf4000; font-family: arial, helvetica; font-size: 16px; font-weight: bold;">Exercise Recommendations</h2><div style="line-height: 17px;">This Paleolithic Diet advocates gentle aerobic exercise such as walking, hiking, swimming or cycling at 55-75% of maximum heart rate is to be performed for 2-5 hours a week. Strength training involving functional <a href="http://www.everydiet.org/diet/primal-blueprint-paleolithic-diet#" id="_GPLITA_2" in_rurl="http://www.textsrv.com/click?v=VVM6OTc3MzoyNjpmaXRuZXNzOjk0Mjk3NWRkOWQ1M2M2OTc5YWZjNGI5ZDYzYTZkYTczOnotMTAzMi0xMDM2ODp3d3cuZXZlcnlkaWV0Lm9yZw%3D%3D" style="border-bottom-color: initial; border-bottom-style: double; border-bottom-width: 3px; color: green; text-decoration: none;">fitness</a> exercises is done 1-3 times a week for 7-60 minutes. Sprinting at maximum capacity should be performed for 20 minutes, once every 7-10 days.</div><div style="line-height: 17px;">Proper recovery is regarded as just as important to your fitness as hard<a href="http://www.everydiet.org/diet/primal-blueprint-paleolithic-diet#" id="_GPLITA_3" in_rurl="http://www.textsrv.com/click?v=VVM6OTc3MzoyNjp3b3Jrb3V0czo3OGYxMGIzZTc3MWZhYzJmOTlhMWUzZjE4ODZlNjQxZjp6LTEwMzItMTAzNjg6d3d3LmV2ZXJ5ZGlldC5vcmc%3D" style="border-bottom-color: initial; border-bottom-style: double; border-bottom-width: 3px; color: green; text-decoration: none;">workouts</a>, so every week should include several days of rest or easy exercise. You should also take a week off if you noticed your energy levels and performance are under-par.</div><h2 style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #bf4000; font-family: arial, helvetica; font-size: 16px; font-weight: bold;">Costs and Expenses</h2><div style="line-height: 17px;"><a href="http://www.amazon.com/Primal-Blueprint-Reprogram-effortless-boundless/dp/0982207700/?tag=eded-20" rel="nofollow" style="color: #49497b;" target="_blank">The Primal Blueprint</a> retails at $26.99.</div><div style="line-height: 17px;">Also available is <a href="http://www.amazon.com/Primal-Blueprint-Cookbook-Grain-Free-Gluten-Free/dp/0982207727/?tag=eded-20" rel="nofollow" style="color: #49497b;">The Primal Blueprint Cookbook</a> for $29.99.</div><h2 style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #bf4000; font-family: arial, helvetica; font-size: 16px; font-weight: bold;">Pros</h2><ul style="margin-bottom: 0px; margin-left: 20px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><li style="line-height: 17px; list-style-image: initial; list-style-position: initial; list-style-type: square; margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Encourages a high intake of fruit, vegetables and healthy fats.</li>
<li style="line-height: 17px; list-style-image: initial; list-style-position: initial; list-style-type: square; margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Recommends the consumption of organic and free-range animal products.</li>
<li style="line-height: 17px; list-style-image: initial; list-style-position: initial; list-style-type: square; margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Includes comprehensive exercise guidelines.</li>
<li style="line-height: 17px; list-style-image: initial; list-style-position: initial; list-style-type: square; margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Can be followed as a lifestyle plan for health and weight management.</li>
<li style="line-height: 17px; list-style-image: initial; list-style-position: initial; list-style-type: square; margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Allows for treats such as red wine and chocolate and the occasional dessert.</li>
<li style="line-height: 17px; list-style-image: initial; list-style-position: initial; list-style-type: square; margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Acknowledges the importance of a holistic approach to health and fitness.</li>
</ul><h2 style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #bf4000; font-family: arial, helvetica; font-size: 16px; font-weight: bold;">Cons</h2><ul style="margin-bottom: 0px; margin-left: 20px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><li style="line-height: 17px; list-style-image: initial; list-style-position: initial; list-style-type: square; margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Requires elimination of a wide variety of foods including grains, legumes and dairy products.</li>
<li style="line-height: 17px; list-style-image: initial; list-style-position: initial; list-style-type: square; margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Not suitable for vegetarians.</li>
<li style="line-height: 17px; list-style-image: initial; list-style-position: initial; list-style-type: square; margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">This paleolithic diet does not include a comprehensive meal plan or recipes.</li>
</ul><h2 style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #bf4000; font-family: arial, helvetica; font-size: 16px; font-weight: bold;"> (Actually, there are a ton of recipes available. Heck, a whole book full of recipes in The Primal Blueprint Cookbook or just google it. If you can't cook meat, fowl, fish and veggies then you might need to take a cooking class somewhere. This is far easier to follow than any conventional diet I have ever been on)</h2><h2 style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #bf4000; font-family: arial, helvetica; font-size: 16px; font-weight: bold;">Conclusions</h2><div style="line-height: 17px;">The Primal Blueprint is a weight loss and fitness plan based on following a lifestyle in accordance with that of our Paleolithic ancestors, which can reprogram our genes in a way that naturally supports the creation of a lean and healthy body.</div>Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-48941535082513460392011-08-31T11:22:00.002-05:002011-08-31T11:22:40.189-05:009 Foods Not To Give Your Kids<span class="Apple-style-span" style="color: #445768; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"></span><br />
<h3 style="clear: none; color: #3a3f4f; font-family: Arial, Helvetica, sans-serif; font-size: 16px; font-weight: bold; line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">9 Foods Not to Give Your Kids</h3><em style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">By Joe Wilkes</em><div style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-top: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">If you've followed the news on childhood obesity lately, you know the state of affairs is pretty grim. Childhood obesity rates have tripled over the past two decades, and most signs point to the next generation being the first whose life expectancy will be shorter than their parents'. Much of the blame for this trend has deservedly been laid at the feet of the producers and marketers of unhealthy food aimed at our youngest consumers, whose parents face an uphill battle: trying to pit fresh, healthy foods devoid of mascots or sidekicks against superheroes and cartoon animals in a struggle to tempt their children's palates and stomachs.</div><div style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-top: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><img alt="Family Playing at the Beach" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/kidsport_lg.jpg" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></div><div style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-top: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Since most kids have hummingbird metabolisms that adults can only envy, it's often easy to give them a free pass and let them eat whatever they want. But eventually those metabolisms slow down and the pounds settle in. Also, as physical activity decreases and processed food intake increases annually, kids aren't burning calories the way their parents might have when they were their age. And even if the kids aren't getting fat, they are establishing eating habits they'll take into adulthood. As parents, you can help foster a love for healthy eating and exercise that will last your kids a lifetime—hopefully a long one!</div><div style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-top: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Eating can so often be a classic power struggle where kids try to finally locate their mom and dad's last nerve. (I can remember family dinners with my brother and parents that could teach Hezbollah a thing or two about standoffs.) There are a number of strategies you can use to mitigate this type of deadlock. One is to let your kids help with the selection and preparation of the food. If they picked out the veggies at the farmers' market and helped cook them, they might be less inclined to feed them to the family pet. Another is to frame eating vegetables and healthy food as being its own reward. Otherwise, by offering dessert as a reward for finishing vegetables, you create a system where unhealthy food is a treat and healthy food sucks. With these thoughts in mind, let's take a look at some of the most unhealthy foods being marketed to your kids today, and some healthier alternatives you can offer to replace each of them.</div><div style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-top: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><em style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Note: The following recommendations are for school-aged children. Infants and toddlers have different specific nutritional needs not addressed in this article.</em></div><ol class="spaced indent boldnormal" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><li class="boldnormal" style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-left: 2.5em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><img alt="Grilled Chicken and Salad" class="art" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/grilledchicken_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 165px;" />Chicken nuggets/tenders. <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">These popular kids' menu items are little nuggets of compressed fat, sodium, high fructose corn syrup (HFCS), and in some form chicken. Depending on the restaurant, chicken might not even be the first ingredient. Oftentimes, the nuggets or tenders are made of ground pieces of chicken meat and skin, pressed into a shape, flavored with HFCS and salt, and batter-fried in hydrogenated oil (the bad, trans-fatty stuff). Then, as if that weren't unhealthy enough, you dunk it in a HFCS- or mayonnaise-based sauce. With all the fat, salt, and sugar, it's easy to understand why they're tasty, but the nutritive value weighed against the huge amount of calories and fat consumed is incredibly lacking. Even healthier-sounding menu items can be deceiving, like McDonald's<sup style="font-size: 11px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: text-top;">®</sup> Premium Breast Strips (5 pieces), which pack 640 calories and 38 grams of fat—and that's before you factor in the dipping sauce. (By comparison, a Big Mac<sup style="font-size: 11px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: text-top;">®</sup> <em style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">with</em>sauce has 540 calories and 29 grams of fat.) </span><span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Instead:</strong> If you're cooking at home, grill a chicken breast and cut it into dipping-size pieces either with a knife or, for extra fun, cookie cutters. Make a healthy dipping sauce from HFCS-free ketchup, marinara sauce, mustard, or yogurt. Let your kids help make the shapes or mix up the sauce. Try and go without breading, but if you must, try dipping the chicken breast in a beaten egg, and then rolling it in cornflake crumbs before you bake it. It'll be crunchy and delicious, but not as fatty. </span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-left: 2.5em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Sugary cereal. <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">I can remember as a child, after going to friends' houses for overnights and being treated to breakfast cereals with marshmallows that turned the milk fluorescent pink or blue, feeling horribly deprived when faced with the less colorful and sugary options served up in my home kitchen. But now I can appreciate my mom and her unpopular brands and granolas. True, they didn't have any cartoon characters on the box or any toy surprises, but they also didn't have the cups of sugar, grams of fat, and hundreds of empty calories that these Saturday-morning staples are loaded with. </span><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Instead: <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Read the labels and try to find cereal that's low in sugar and high in fiber and whole grains. Remember, "wheat" is not the same as "whole wheat." Also, avoid cereals (including some granolas) that have hydrogenated oils, artificial colors, or chemical preservatives. Add raisins, sliced bananas, berries, or other seasonal fruit to the cereal for extra flavor and nutrition. Again, letting your child help design a healthy bowl of cereal from choices you provide will get you a little more buy-in at the breakfast table. </span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-left: 2.5em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><img alt="Hot Dogs" class="art" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/hotdog_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 165px;" />Lunch meat and hot dogs. <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></span><span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Kids love hot dogs, bologna, and other processed meats, but these are all full of potentially carcinogenic nitrates and nitrites, sodium, saturated fat, and artificial colors and fillers. A study in Los Angeles found that kids who ate 12 hot dogs a month had nine times the risk of developing leukemia.<sup style="font-size: 11px; line-height: 0.5; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: text-top;">1</sup> And more health risks are being discovered all the time. Leaf through any research about kids' nutrition, and you're bound to read about the bane of the cafeteria—Oscar Mayer's Lunchables<sup style="font-size: 11px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: text-top;">®</sup>. These and similar prepackaged lunches are loaded with processed meats and crackers made with hydrogenated oils. These innocent-looking meals can boast fat counts of up to 38 grams. That's as much fat as a Burger King<sup style="font-size: 11px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: text-top;">®</sup>Whopper<sup style="font-size: 11px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: text-top;">®</sup> and more than half the recommended daily allowance of fat for an <em style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">adult</em>.</span><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><img alt="Kids Having Fun" class="art" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/kidsfun_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 165px;" />Instead: <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Get unprocessed meats, like lean turkey breast, chicken, tuna, or roast beef. Use whole wheat bread for sandwiches; or if your kid's dying for Lunchables, fill a small plastic container with whole-grain, low-fat crackers, lean, unprocessed meat, and low-fat cheese. This can be another great time to get out the cookie cutters to make healthy sandwiches more fun. For hot dogs, read labels carefully. Turkey dogs are usually a good bet, but some are pumped up with a fair amount of chemicals and extra fat to disguise their fowl origins. Look for low levels of fat, low sodium, and a list of ingredients you recognize. There are some tasty veggie dogs on the market, although a good deal of trial and error may be involved for the choosy child.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-left: 2.5em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Juice and juice-flavored drinks.<span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"> Juice—what could be wrong with juice? While 100 percent juice is a good source of vitamin C, it doesn't have the fiber of whole fruit, and provides calories mostly from sugar and carbohydrates. Too much juice can lead to obesity and tooth decay, among other problems. The American Academy of Pediatrics suggests 4 to 6 ounces of juice per day for kids under 6, and 8 to 12 ounces for older kids. Juice drinks that aren't 100 percent juice are usually laced with artificial colors and that old standby, high fructose corn syrup, and should be avoided. Your best bet is to make your own juice from fresh, seasonal fruit. You won't have to worry about all the additives, and it's another way you can involve your kids in the cooking process. Let them design their own juice "cocktail."</span> <br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Instead: <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Water is still the best thirst quencher. Explain the importance of good hydration to your kids, and try to set a good example yourself by carrying around a healthy reusable hard plastic or stainless steel water bottle. Get your kids used to carrying a small bottle of water in their backpack or attached to their bike. If they're very water averse, try water with a splash of fruit juice in it. But just a splash. The idea is to get your kids used to not having things be overly sweet, overly salty, or overly fatty. Another great beverage is milk. Growing kids need plenty of milk (or fortified nondairy milks, like soy or almond)—which is filled with nutrients, calcium, and (in the case of dairy and soy) protein—but they don't need too much fat, so choosing low-fat or nonfat options will help ensure that they get their milk without actually beginning to resemble a cow.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-left: 2.5em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">French fries. <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">High in calories, high in fat, and high in sodium—and unsurprisingly the most popular "vegetable" among kids. Fries offer virtually none of the nutrients found in broccoli, carrots, spinach, or other veggies not cooked up in a deep fryer, and the fat they're fried in is often trans fat, the unhealthiest kind for the heart. To top it all off, studies are beginning to show cancer-causing properties from acrylamide, a toxic substance that is created when starchy foods like potatoes are heated to extreme temperatures. In some tests, the amount of acrylamide in French fries was 300 to 600 times higher than the amount the EPA allows in a glass of water.<sup style="font-size: 11px; line-height: 0.5; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: text-top;">2</sup></span> <br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><img alt="Kid Biting a Carrot" class="art" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/carrot_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 165px;" />Instead: <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></span><span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Vegetables like baby carrots, celery sticks, and other crudités are great options, but if potatoes must be had, there are some options that don't involve melting a brick of fat. A scooped-out potato skin with low-fat chili and a little cheese can provide lots of fiber and vitamins, with even higher amounts if the chili has beans. You can also try making baked fries, using slices of potato with a light brushing of olive oil. Or the classic baked potato could be a hit, with plain yogurt or cottage cheese instead of sour cream and butter.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-left: 2.5em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Potato chips, Cheetos<sup style="font-size: 11px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: text-top;">®</sup>, Doritos<sup style="font-size: 11px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: text-top;">®</sup>, etc. <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">These are full of fat, oftentimes saturated, and way more sodium than any child or adult should eat. Some chips also have the acrylamide problem discussed in #5, French fries, above. Also, watch out for innocent-seeming baked and low-fat chips that contain olestra or other fake fats and chemicals that could present health issues for kids. </span><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Instead: <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Kids gotta snack, and in fact, since their stomachs are smaller, they aren't usually able to go as long between meals as adults. Cut-up vegetables are the best thing if your kids want to get their crunch on, but air-popped popcorn and some baked chips are okay, too. You can control how much salt goes on the popcorn, or involve your child in experimenting with other toppings like red pepper, Parmesan cheese, or dried herbs. Try making your own trail mix with your kids. They might be more excited to eat their own personal blend, and that way you can avoid certain store-bought trail mixes, which sometimes contain ingredients like chocolate chips and marshmallows that aren't exactly on the healthy snack trail.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-left: 2.5em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Fruit leather. <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Many of these gelatinous snacks like roll-ups or fruit bites contain just a trace amount of fruit, but lots of sugar or HFCS and bright artificial colors. Don't be misled by all the products that include the word "fruit" on their box. Real fruit is in the produce section, not the candy aisle.</span> <br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Instead: <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">If your child doesn't show interest in fruit in its natural state, there are some ways you can make it more interesting without losing its nutritional value. For a healthy frozen treat, try filling ice-cube or frozen-pop trays with fruit juice or freezing grapes. Or buy unflavored gelatin and mix it with fruit juice and/or pieces of fruit to make gelatin treats without the added sugar and color (let it solidify in big flat casserole dishes or roasting pans—another good time for the cookie cutters!) Try serving some raisins, dried apricots, apples, peaches, or other dried fruits that might give you that chewy, leathery texture without the sugar.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-left: 2.5em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Doughnuts. <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">These little deep-fried gobs of joy are favorites for kids and adults alike, but they are full of fat and trans-fatty acids, and of course, sugar. Toaster pastries, muffins, and cinnamon buns aren't much better. The worst thing about doughnuts and these other pastries, aside from their nutritional content, is that they're often presented to children as acceptable breakfast choices. These delicious deadlies need to be categorized properly—as desserts, to be eaten very sparingly. And you can't have dessert for breakfast.</span> <br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Instead: <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Honestly, a slice of whole wheat toast spread with sugar-free fruit spread or peanut butter isn't going to get as many fans as a chocolate-filled Krispy Kreme<sup style="font-size: 11px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: text-top;">®</sup> doughnut, but at some point, you have to stand firm. Be the cop who doesn't like doughnuts. Doughnuts—not for breakfast. Period.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-left: 2.5em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><img alt="Pizza" class="art" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/junk-food_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 165px;" />Pizza. <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">In moderation, pizza can be a fairly decent choice. If you order the right toppings, you can get in most of your food groups. The problem comes with processed meats like pepperoni and sausage, which add fat and nitrates/nitrites (see #3, Lunch meat and hot dogs, above); and the overabundance of cheese, which will also provide more calories and fat than a child needs.</span> <br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Instead: <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Try making your own pizza with your kids. Use premade whole wheat crusts, or whole wheat tortillas, English muffins, or bread as a base. Then brush on HFCS-free sauce, and set up a workstation with healthy ingredients like diced chicken breast, sliced turkey dogs, and vegetables that each child can use to build his or her own pizza. Then sprinkle on a little cheese, bake, and serve. If your child gets used to eating pizza like this, delivery pizzas may seem unbearably greasy after awhile.</span></li>
</ol><div style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px; margin-top: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Someday your children will come to realize that caped men in tights and sponges who live under the sea might not have their best interests at heart when it comes to food. Until then, however, why not involve them in the process of selecting and preparing healthier alternatives? Some of these cleverly disguised wholesome foods might become their favorites. Who knows, they may even tempt some of the overgrown children among us!</div>Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-4567716199912260622011-08-31T06:53:00.000-05:002011-08-31T06:53:20.187-05:00Obesity Trend Worsens<span class="Apple-style-span" style="background-color: white; font-family: arial, helvetica, sans;"></span><br />
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</ul><div class="moreLink" style="float: left; margin-bottom: 5px; margin-left: 0px; margin-right: 0px; margin-top: 5px; width: 140px;"><a href="http://in.reuters.com/news/pictures" modid="worldNews|Text|E0831111547_212185" style="color: black; cursor: pointer; font-size: 11px; font-weight: bold; outline-color: initial; outline-style: none; outline-width: medium; text-decoration: none;">» Click here for more slideshows</a></div></div></div></span></div></div></div><div class="columnRight" style="clear: right; display: inline; float: right; font-size: 0px; margin-left: 10px;"><div class="relatedRail gridPanel grid2" id="relatedInteractive" style="display: inline; float: left; font-size: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; overflow-x: hidden; overflow-y: hidden; width: 140px;"></div></div><div id="relatedInlineVideo"></div><span id="articleText"><span id="midArticle_start"></span><div id="articleInfo" style="margin-bottom: 10px;"><div class="byline" style="color: #666666; font-size: 12px; line-height: 1.6; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">By Tan Ee Lyn</div><div style="color: #666666; font-size: 11px; line-height: 1.6; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="location" style="font-weight: bold;">HONG KONG</span> | <span class="timestamp" style="color: #666666; font-size: 11px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Fri Aug 26, 2011 12:55pm IST</span></div></div><span id="midArticle_0"></span><span class="focusParagraph"><div style="font-size: 20px; line-height: 1.5; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">(Reuters) - Obesity is most widespread in Britain and the United States among the world's leading economies and if present trends continue, about half of both men and women in the United States will be obese by 2030, health experts warned on Friday.</div></span><span id="midArticle_1"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Obesity is fast replacing tobacco as the single most important preventable cause of chronic non-communicable diseases, and will add an extra 7.8 million cases of diabetes, 6.8 million cases of heart disease and stroke, and 539,000 cases of cancer in the United States by 2030.</div><span id="midArticle_2"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Some 32 percent of men and 35 percent of women are now obese in the United States, according to a research team led by Claire Wang at the Mailman School of Public Health in Columbia University in New York. They published their findings in a special series of four papers on obesity in The Lancet.</div><span id="midArticle_3"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">In Britain, obesity rates will balloon to between 41-48 percent for men and 35-43 percent for women by 2030 from what is now 26 percent for both sexes, they warned.</div><span id="midArticle_4"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">"An extra 668,000 cases of diabetes, 461,000 of heart disease and 130,000 cancer cases would result," they wrote.</div><span id="midArticle_5"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Due to overeating and insufficient exercise, obesity is now a growing problem everywhere and experts are warning about its ripple effects on health and healthcare spending.</div><span id="midArticle_6"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Obesity raises the risk of heart disease, stroke, diabetes, various cancers, hypertension, high cholesterol, among others.</div><span id="midArticle_7"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Because of obesity, the United States can expect to spend an extra 2.6 percent on its overall healthcare bill, or $66 billion per year, while Britain's bill will grow by 2 percent, or £2 billion per year, Wang and colleagues warned.</div><span id="midArticle_8"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></div><span id="midArticle_9"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">OBESITY BOMB TICKING EVERYWHERE ELSE TOO</div><span id="midArticle_10"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">In Japan and China, 1 in 20 women is obese, compared with 1 in 10 in the Netherlands, 1 in 4 in Australia and 7 in 10 in Tonga, according to another paper led by Boyd Swinburn and Gary Sacks of the WHO Collaborating Centre for Obesity Prevention at Deakin University in Melbourne, Australia.</div><span id="midArticle_11"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Worldwide, around 1.5 billion adults are overweight and a further 0.5 billion are obese, with 170 million children classified as overweight or obese. Obesity takes up between 2 to 6 percent of healthcare costs in many countries.</div><span id="midArticle_12"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">"Increased supply of cheap, tasty, energy-dense food, improved food distribution and marketing, and the strong economic forces driving consumption and growth are the key drivers of the obesity epidemic," Swinburn and Sacks wrote.</div><span id="midArticle_13"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">The health experts urged governments to lead the fight in reversing the obesity epidemic.</div><span id="midArticle_14"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">"These include taxes on unhealthy food and drink (such as sugar sweetened beverages) and restrictions on food and beverage TV advertising to children," wrote a team led by Steven Gortmaker at the Harvard School of Public Health, which published the fourth paper in the series.</div><span id="midArticle_15"></span><div style="font-size: 14px; line-height: 1.6; margin-bottom: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">(Reporting by Tan Ee Lyn)</div></span>Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-61927095331708992762011-08-26T07:20:00.000-05:002011-08-26T07:20:41.074-05:00Is Agave Nectar Good Or Bad?<span class="Apple-style-span" style="background-color: white; color: #5c5c5c; font-family: georgia, serif; font-size: 13px; line-height: 22px;"></span><br />
<img alt="" class="aligncenter" height="413" src="http://www.foodrenegade.com/pics/agave.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; display: block; margin-left: auto; margin-right: auto;" title="Agave nectar good agave nectar bad" width="550" /><br />
Is agave nectar good? Is agave nectar bad? Believe it or not, I thought I’d written a definitive post on this topic.<br />
As it turns out, I hadn’t. Earlier this week a reader emailed me, seeking an answer to the classic question: Agave nectar — good or bad? She pointed out that she’d done a search for agave nectar on this site and only turned up two entries. In one, I’d said to avoid it. In another, I mentioned that I’d used agave nectar while experimenting with kombucha and didn’t enjoy the results.<br />
So, she concluded: “Why, if agave nectar is a natural sweetener, should it not be used? What about it is bad? I’ve been preferring it to honey and maple syrup on my waffles, pancakes, and yogurt.”<br />
<span id="more-1576"></span>I realized then that I needed to post a definitive guide to agave nectar, answering the question once and for all. This is it.<br />
<strong style="font-weight: bold;">Agave Nectar: Good or Bad?</strong><br />
The short answer to that reader’s question is simple: agave nectar is <em style="font-style: italic;">not</em> a “natural sweetener.” Plus, it has more concentrated fructose in it than high fructose corn syrup. Now, let’s get into the details.<br />
<strong style="font-weight: bold;"><span style="color: maroon;"><em style="font-style: italic;">Agave Nectar Is Not A Natural Sweetener</em></span></strong><br />
Once upon a time, I picked up a jar of “Organic Raw Blue Agave Nectar” at my grocery store. It was the first time I’d ever seen the stuff in real life, and the label looked promising. After all, words like “organic,” “raw,” and “all natural” should mean something. Sadly, agave nectar is neither truly raw, nor is it all natural.<br />
Based on the labeling, I could picture native peoples creating their own agave nectar from the wild agave plants. Surely, this was a traditional food, eaten for thousands of years. Sadly, it is not.<br />
Native Mexican peoples do make a sort of sweetener out of the agave plant. It’s called <em style="font-style: italic;">miel de agave</em>, and it’s made by boiling the agave sap for a couple of hours. Think of it as the Mexican version of authentic Canadian maple syrup.<br />
But this is not what agave nectar is. According to <a href="http://www.madhavahoney.com/AgaveNectar.aspx" style="color: #420202; font-style: normal; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">one popular agave nectar manufacturer</a>, “Agave nectar is a newly created sweetener, having been developed in the 1990s.” In a <a href="http://www.westonaprice.org/modern-foods/agave-nectar-worse-than-we-thought" style="color: #420202; font-style: normal; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">recent article</a> now posted on the Weston A. Price foundation’s website, <a href="http://www.foodrenegade.com/how-to-cure-tooth-decay-guest-post-by-ramiel-nagel/" style="color: #420202; font-style: normal; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">Ramiel Nagel</a> and Sally Fallon Morell write,<br />
<blockquote style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.foodrenegade.com/wp-content/themes/headway-2013/media/images/blockquote.gif); background-origin: initial; background-position: 5px 20px; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(153, 153, 153); border-bottom-style: dotted; border-bottom-width: 1px; border-top-color: rgb(153, 153, 153); border-top-style: dotted; border-top-width: 1px; color: #666666; font-family: georgia, serif; font-size: 12px; font-style: italic; font-variant: normal; letter-spacing: 0px; line-height: 20px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 5px; padding-left: 26px; padding-right: 0px; padding-top: 5px; text-decoration: none; text-transform: none;">Agave “nectar” is not made from the sap of the yucca or agave plant but from the starch of the giant pineapple-like, root bulb. The principal constituent of the agave root is starch, similar to the starch in corn or rice, and a complex carbohydrate called inulin, which is made up of chains of fructose molecules.Technically a highly indigestible fiber, inulin, which does not taste sweet, comprises about half of the carbohydrate content of agave.<br />
The process by which agave glucose and inulin are converted into “nectar” is similar to the process by which corn starch is converted into HFCS. The agave starch is subject to an enzymatic and chemical process that converts the starch into a fructose-rich syrup—anywhere from 70 percent fructose and higher according to the agave nectar chemical profiles posted on agave nectar websites.</blockquote>Compare that to the typical fructose content of high fructose corn syrup (55%)!<br />
In a <a href="http://www.naturalnews.com/024892_fructose_food_health.html" style="color: #420202; font-style: normal; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">different article</a>, Rami Nagel quotes Russ Bianchi, managing director and CEO of Adept Solutions, Inc., a globally recognized food and beverage development company, on the similarities between agave nectar and high fructose corn syrup:<br />
<blockquote style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.foodrenegade.com/wp-content/themes/headway-2013/media/images/blockquote.gif); background-origin: initial; background-position: 5px 20px; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(153, 153, 153); border-bottom-style: dotted; border-bottom-width: 1px; border-top-color: rgb(153, 153, 153); border-top-style: dotted; border-top-width: 1px; color: #666666; font-family: georgia, serif; font-size: 12px; font-style: italic; font-variant: normal; letter-spacing: 0px; line-height: 20px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 5px; padding-left: 26px; padding-right: 0px; padding-top: 5px; text-decoration: none; text-transform: none;">They are indeed made the same way, using a highly chemical process with genetically modified enzymes. They are also using caustic acids, clarifiers, filtration chemicals and so forth in the conversion of agave starches into highly refined fructose inulin that is even higher in fructose content than high fructose corn syrup.</blockquote>So there you have it. Agave nectar is not traditional, is highly refined, and actually has <em style="font-style: italic;">more</em>concentrated fructose than high-fructose corn syrup. It is not a “natural” sweetener. Thus far, the evidence definitely points toward the conclusion: <strong style="font-weight: bold;">Agave Nectar = Bad</strong>.<br />
“But,” you ardent agave nectar enthusiasts say, “agave nectar has a low <a href="http://www.foodrenegade.com/glycemic-index-vs.-glycemic-load/" style="color: #420202; font-style: normal; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">glycemic index</a>. I’m a diabetic, and it’s the only sweetener I can use!”<br />
<span style="color: maroon;"><strong style="font-weight: bold;"><em style="font-style: italic;">What’s wrong with fructose?</em></strong></span><br />
First, we need to clarify something. Concentrated fructose is not found in fruit, or anywhere else in nature. When the sugar occurs in nature, it is often called “levulose” and is accompanied by naturally-occurring enzymes, vitamins, minerals, fiber, and fruit pectin. Concentrated fructose, on the other hand, is a man-made sugar created by the refining process. To clarify:<br />
<blockquote style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.foodrenegade.com/wp-content/themes/headway-2013/media/images/blockquote.gif); background-origin: initial; background-position: 5px 20px; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(153, 153, 153); border-bottom-style: dotted; border-bottom-width: 1px; border-top-color: rgb(153, 153, 153); border-top-style: dotted; border-top-width: 1px; color: #666666; font-family: georgia, serif; font-size: 12px; font-style: italic; font-variant: normal; letter-spacing: 0px; line-height: 20px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 5px; padding-left: 26px; padding-right: 0px; padding-top: 5px; text-decoration: none; text-transform: none;">Saying fructose is levulose is like saying that margarine is the same as butter. Refined fructose lacks amino acids, vitamins, minerals, pectin, and fiber. As a result, the body doesn’t recognize refined fructose. Levulose, on the other hand, is naturally occurring in fruits, and is not isolated but bound to other naturally occurring sugars. Unlike man-made fructose, levulose contains enzymes, vitamins, minerals, fiber, and fruit pectin. Refined fructose is processed in the body through the liver, rather than digested in the intestine. Levulose is digested in the intestine. (<a href="http://www.naturalnews.com/024892_fructose_food_health.html" style="color: #420202; font-style: normal; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">source</a>)</blockquote>I want you to pay special attention to those last two sentences, for they are a huge key that will help unlock the mystery of <em style="font-style: italic;">why</em> fructose is bad for you.<br />
Because fructose is digested in your liver, it is immediately turned into triglycerides or stored body fat. Since it doesn’t get converted to blood glucose like other sugars, it doesn’t raise or crash your blood sugar levels. Hence the claim that it is safe for diabetics.<br />
But it isn’t.<br />
That’s because fructose inhibits leptin levels — the hormone your body uses to tell you that you’re full. In other words, fructose makes you want to <em style="font-style: italic;">eat more</em>. Besides contributing to weight gain, it also makes you gain the most dangerous kind of fat.<br />
This has been verified in numerous studies. The <a href="http://www.jci.org/articles/view/37385" style="color: #420202; font-style: normal; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">most definitive one</a> was released just this past year in the Journal of Clinical Investigation. The full study is available online, but for the sake of space I’m including Stephan’s (of <a href="http://wholehealthsource.blogspot.com/" style="color: #420202; font-style: normal; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">Whole Health Source</a> fame) <a href="http://wholehealthsource.blogspot.com/2009/04/fructose-vs-glucose-showdown.html" style="color: #420202; font-style: normal; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">summary</a> here:<br />
<blockquote style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.foodrenegade.com/wp-content/themes/headway-2013/media/images/blockquote.gif); background-origin: initial; background-position: 5px 20px; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(153, 153, 153); border-bottom-style: dotted; border-bottom-width: 1px; border-top-color: rgb(153, 153, 153); border-top-style: dotted; border-top-width: 1px; color: #666666; font-family: georgia, serif; font-size: 12px; font-style: italic; font-variant: normal; letter-spacing: 0px; line-height: 20px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 5px; padding-left: 26px; padding-right: 0px; padding-top: 5px; text-decoration: none; text-transform: none;">The investigators divided 32 overweight men and women into two groups, and instructed each group to drink a sweetened beverage three times per day. They were told not to eat any other sugar. The drinks were designed to provide 25% of the participants’ caloric intake. That might sound like a lot, but the average American actually gets about 25% of her calories from sugar! That’s the average, so there are people who get a third or more of their calories from sugar. In one group, the drinks were sweetened with glucose, while in the other group they were sweetened with fructose.<br />
After ten weeks, both groups had gained about three pounds. But they didn’t gain it in the same place. The fructose group gained a disproportionate amount of visceral fat, which increased by 14%! Visceral fat is the most dangerous type; it’s associated with and contributes to chronic disease, particularly metabolic syndrome, the quintessential modern metabolic disorder (see the end of the post for more information and references). You can bet their livers were fattening up too.<br />
The good news doesn’t end there. The fructose group saw a worsening of blood glucose control and insulin sensitivity. They also saw an increase in small, dense LDL particles and oxidized LDL, both factors that associate strongly with the risk of heart attack and may in fact contribute to it. Liver synthesis of fat after meals increased by 75%. If you look at <a href="http://www.jci.org/articles/view/37385/table/4" style="color: #420202; font-style: normal; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">table 4</a>, it’s clear that the fructose group experienced a major metabolic shift, and the glucose group didn’t. Practically every parameter they measured in the fructose group changed significantly over the course of the 9 weeks. It’s incredible.</blockquote><strong style="font-weight: bold;">Back to our original question — Agave Nectar: Good or Bad?</strong><br />
The conclusion is clear. Agave nectar is bad for you. It’s not traditional, not natural, highly refined, and contains more concentrated fructose than high fructose corn syrup.<br />
Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-36905761592106544582011-08-17T14:24:00.000-05:002011-08-17T14:24:40.022-05:00What It Takes to Burn Off High-Cal Foods | Healthy Eats – Food Network Healthy Living Blog<span class="Apple-style-span" style="color: rgb(61, 61, 61); font-family: arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 15px; background-color: rgb(255, 255, 255); "><div id="multi-sponsor" style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 100px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; float: left; width: 525px; "><h1 class="single" style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 7px; margin-left: 14px; padding-top: 0px; padding-right: 14px; padding-bottom: 0px; 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outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li class="first" style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; float: left; "><cite style="outline-style: none; outline-width: initial; outline-color: initial; font-style: normal; ">by <a href="http://blog.foodnetwork.com/healthyeats/author/dangelo/" title="Posts by Dana Angelo White" style="outline-style: none; outline-width: initial; outline-color: initial; color: rgb(30, 123, 172); text-decoration: none; ">Dana Angelo White</a> in <a href="http://blog.foodnetwork.com/healthyeats/category/diets-weight-loss/" title="View all posts in Diets & Weight Loss" rel="category tag" style="outline-style: none; outline-width: initial; outline-color: initial; color: rgb(30, 123, 172); text-decoration: none; ">Diets & Weight Loss</a></cite></li><li id="IDShowCommentLink22374" style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; float: left; ">Comments (1)</li></ul></div></div><div class="fn-we" style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 16px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 2px; padding-right: 14px; padding-bottom: 0px; padding-left: 14px; width: 602px; overflow-x: hidden; overflow-y: hidden; border-left-width: 1px; border-left-style: dotted; border-left-color: rgb(221, 221, 221); float: left; position: relative; "><div class="post body-text" id="post-22374" style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 21px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; float: left; border-bottom-width: 1px; border-bottom-style: dashed; border-bottom-color: rgb(233, 233, 233); position: relative; "><div class="text" style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; color: rgb(61, 61, 61); clear: both; "><div class="wp-caption aligncenter" style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: auto; margin-bottom: 0px; margin-left: auto; padding-top: 1px; padding-right: 2px; padding-bottom: 0px; padding-left: 0px; display: block; background-color: rgb(238, 238, 238); border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; border-top-color: rgb(221, 221, 221); border-right-color: rgb(221, 221, 221); border-bottom-color: rgb(221, 221, 221); border-left-color: rgb(221, 221, 221); text-align: left; width: 400px; "><img src="http://img.foodnetwork.com/FOOD/2011/04/26/CCPRF_burgers-Bacon-Nater-Burger_s4x3_lead.jpg" alt="Burger Recipe" width="400" height="300" style="outline-style: none; outline-width: initial; outline-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; " /><p class="wp-caption-text" style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 7px; line-height: 1.6em; color: rgb(153, 153, 153); font-size: 0.8em; ">If you want to indulge in that burger, here's how you can burn it off.</p></div><p style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 0px; margin-bottom: 14px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.6em; ">Calories in and calories out — the calories you eat from food are expended with physical activity. When eating outweighs what you’re burning, you can pack on the pounds. High-cal foods take more exercise to get rid of, and sometimes it makes it more real to visualize just how much moving you’d have to do to shed those decadent calories.</p><p style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 0px; margin-bottom: 14px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.6em; "><span id="more-22374" style="outline-style: none; outline-width: initial; outline-color: initial; text-align: center; display: block; "></span><strong style="outline-style: none; outline-width: initial; outline-color: initial; font-style: normal; font-weight: bold; ">Crunching the Numbers</strong>
<br />The values below are average based on a 155-pound person.</p><p style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 0px; margin-bottom: 14px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.6em; "><em style="outline-style: none; outline-width: initial; outline-color: initial; font-style: italic; ">Dessert Damage</em></p><ul style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 10px; margin-bottom: 14px; margin-left: 10px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">2 small scoops of chocolate ice cream = 1 hour 20 minutes of tennis</li><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">1 medium strawberry milkshake = 1 hour 30 minutes of high intensity aerobics</li><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">1 slice cheesecake (restaurant portion) = 1 hour 10 minutes on the elliptical trainer</li></ul><p style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 0px; margin-bottom: 14px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.6em; "><em style="outline-style: none; outline-width: initial; outline-color: initial; font-style: italic; ">Fast Food Frenzy</em></p><ul style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 10px; margin-bottom: 14px; margin-left: 10px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">A large order of French fries = 1 hour of swimming laps</li><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">Bacon cheeseburger = 1 hour of fast running at 8 mph</li><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">Fried chicken sandwich = 45 minutes hiking</li></ul><p style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 0px; margin-bottom: 14px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.6em; "><em style="outline-style: none; outline-width: initial; outline-color: initial; font-style: italic; ">Takeout Trouble</em></p><ul style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 10px; margin-bottom: 14px; margin-left: 10px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">1 slice pepperoni pizza = 30 minutes of medium-paced jogging</li><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">Medium-sized movie popcorn with butter = 1 hour 20 minutes of downhill skiing</li><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">1 order General Tso’s chicken = 2 hours on the stair-climber</li></ul><p style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 0px; margin-bottom: 14px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.6em; "><em style="outline-style: none; outline-width: initial; outline-color: initial; font-style: italic; ">Snacking</em></p><ul style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 10px; margin-bottom: 14px; margin-left: 10px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">A candy bar = 1 hour of brisk walking at 3.75 mph</li><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">A (12-fluid ounce) can of soda = 30 minutes of volleyball</li><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">A 1-ounce bag of potato chips (15 chips) = 45 minutes of weight-lifting</li></ul><p style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 0px; margin-bottom: 14px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.6em; "><strong style="outline-style: none; outline-width: initial; outline-color: initial; font-style: normal; font-weight: bold; ">Damage Control</strong>
<br />We aren’t suggesting banishing these foods from your diet forever, but if you want to indulge a little more sensibly, consider:</p><ul style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 14px; margin-right: 10px; margin-bottom: 14px; margin-left: 10px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">Serving up smaller portions</li><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">Indulging only on occasion</li><li style="outline-style: none; outline-width: initial; outline-color: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 12px; list-style-type: none; list-style-position: initial; list-style-image: initial; background-image: url(http://images.foodnetwork.com/webfood/fn20/imgs/bullet-grey.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0% 7px; background-repeat: no-repeat no-repeat; ">Increase your calorie burn by getting out there and exercising more often</li></ul></div></div></div></span>Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com1tag:blogger.com,1999:blog-1999491179982690293.post-25197472570721385082011-07-29T08:33:00.000-05:002011-07-29T08:33:03.691-05:00#091 - P90X Newsletter -Relax! Sleep and Yoga Tips - Fitness, Nutrition, Diet, Weight Loss<a href="http://www.beachbody.com/product/p90x-online/newsletters/p90xnl_091.do?code=social_fb_p90x#p90x">#091 - P90X Newsletter -Relax! Sleep and Yoga Tips - Fitness, Nutrition, Diet, Weight Loss</a>Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-86226742353085523852011-07-21T13:58:00.000-05:002011-07-21T13:58:59.824-05:00Day 16 Vertical Plyo<div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://3.gvt0.com/vi/onYOAe_5ifs/0.jpg"><param name="movie" value="http://www.youtube.com/v/onYOAe_5ifs&fs=1&source=uds" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/onYOAe_5ifs&fs=1&source=uds" type="application/x-shockwave-flash"></embed></object></div><br />
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Yesterday was day 16 in the Asylum. As you can tell I had vertical plyo. This workout get the lactic acid flowing more than any of the other workouts in this program. At least that's how it is for me. This whole workout is all jumps with and without resistance bands. It has some pushups in there as well. Some of the jumps are done with a jump rope. I chose not to use it as I have stated in an earlier post because I can get deeper into the squat type moves without it.<br />
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I do have a huge confession to make to everyone. I actually had to stop my workout with about 6 minutes left. I actually had no more in me to give. I started to cramp in my legs and really just bonk. So, I just stretched a bit and turned it off. One thing that you really need to get used to when you are on a fitness quest like I am. You really need to learn to listen to your body. It always tells you what it needs. Whether it be in your workouts or in your nutrition. It will never lie to you. That is something that it took me a long time to learn and really follow. Tonight I have the strength workout which I just love for some reason. Can't wait to get to it. I'll let you know how it goes tomorrow. If you have any questions just comment below and I would be happy to answer. Have a great day and thank you for stopping by.Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-5672591726192138482011-07-20T12:10:00.000-05:002011-07-20T12:10:59.697-05:00Day 15 Speed And Agility<div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://3.gvt0.com/vi/a1Vg6Q__m78/0.jpg"><param name="movie" value="http://www.youtube.com/v/a1Vg6Q__m78&fs=1&source=uds" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/a1Vg6Q__m78&fs=1&source=uds" type="application/x-shockwave-flash"></embed></object></div><br />
Hey everyone, me again. Since i took a day off for some life events. I decided last night that I would skip day 14 which was relief. I didn't feel like i should be doing relief the day after an off day. I really felt like I needed to WORK. Well work is what I did in speed and agility. Last night i really had a while new level of "bring it" since I was coming off of a day with no workout. I found that I really pushed past that initial burn into the area of total failure. I worked until I would drop and could not work more. I took a few breaths and got back up and worked some more. What an awesome workout it was.<br />
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This workout once again uses the jump rope and agility ladder. I usually don't use the jump rope and just do the motions like I am. The reason I do that is because in the ones where you are doing a squatting jump rope and moves like that, I feel like i can go deeper into the move without the rope. That helps me to get a better burn. The lactic acid really flows that way.<br />
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The reason I am pushing it so hard right now is because I have hit a plateau in my weight loss and I've been here fo a couple weeks. That is something that would have really had me discouraged a while ago. Now i realize that it isn't the end of the world. It just means it's time to do something different. So what I am trying is adding some calories to my diet and pushing hard. Believe it or not, depending on what you're doing for workouts you sometimes need to eat more not less. We will see how it goes. I will try with the additional calories for a weeks and if it doesn't help, I will cut a few. I'll let you know how it turns out. Tonight I have the dreaded vertical plyo. I will let you know how that went when I write tomorrow. Until then, y'all have a great day and thanks for stopping by.Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-32034002602371882622011-07-18T19:57:00.000-05:002011-07-18T19:57:33.382-05:00No WorkoutSorry everyone but I have to admit and be honest. Today should be day 14 of The Asylum but I have missed again. I had an issue with my vehicle that I was trying to fix and time got away from me. I do promise that I will be back to make up on day 13 that I also had to miss due to some business scheduling. I am sorry for the lapse and intend to be back to working my butt off tomorrow. I have come too far to not see it through. Also since I started working out, I have to keep doing it. I love the new me and will NEVER go back to the way I was. Be back soon to report on my workout tomorrow. I need to bring it extra hard. Wish me luck. Have a great night everyone.Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-30164750017070958562011-07-16T19:44:00.000-05:002011-07-16T19:44:52.886-05:00Day 12: Back To Core<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/JME1Bt28X1g?feature=player_embedded' frameborder='0'></iframe></div><br />
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Hey everyone, I have to admit that I missed my workout yesterday due to some stomach issues. I was feeling much better today so I just picked up where I left off and went wild with day 12. I had back to core again today. One of the workouts that I really like and do very well with. I find that this is one that I can really push past the pain and achieve the best results since the gains don't really start until the pain does.<br />
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I did manage to stay on track with my nutrition even with not feeling well. I have to tell you all that going through the journey of fitness that I have been on I am so understanding that nutrition is 80% of the journey and the physacl aspect of the journey is only 20%. I used to think all I had to do was workout like an animal and I could eat what I want. Well, if everyone read my "about me" post, you would see that I was soooo wrong. If you aren't eating properly you are going nowhere. When I say eating properly I don't mean lean cuisine or weight watchers meals. I mean good wholesome nutrition with the proper mix of protein, carbs and good fats. I will get more into nutrition in later posts I promise. If you have any questions about nutrition and workouts please don't hesitate to contact me. You can inbox me in <a href="http://www.facebook.com/joewheelz66">Facebook</a> or comment below and leave me your e-mail. You can do the same if you can't decide on just what workout might fit. We will find you one. <a href="http://beachbodycoach.com/Coachjoewheelz">Beachbody</a> has a workout for EVERYONE. I promise you that.<br />
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I would like to take a moment to thank everyone that is taking the time to read my posts and say that if there is anything else you would like to hear about like fitness or nutrition leave me a comment. I am just concentrating right now on the 30 days I have to do Asylum and what my thoughts are about it in case anyone else may be thinking about trying it. I can say that it is the hardest program that I have EVER done but I am loving the results I am seeing so far. Once again thank you for reading and I will be back tomorrow to talk a little bit about what my workout was. Have a great day.Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-73558022261855304912011-07-15T07:23:00.000-05:002011-07-15T07:23:21.735-05:00Day 11 Game Day.<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/PStDjoDdkz8?feature=player_embedded' frameborder='0'></iframe></div><br />
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Good morning everyone. Last night was day 11 and I had Game Day. This was a 60 minute non stop sweat fest. I believe the sweat actually started about 30 seconds into the warm up. Of course it is about 120 degrees in my garage where I work out.<br />
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Game day is a workout that uses several sports like soccer, football, swimming, and baseball to name a few. There is a lot of movement. I know in what part of the workout you are running in place for about 5 or so straight minutes. I don't mean jogging, I mean running. I really surprised myself with that because I ran the entire time. The agility ladder is used a lot in this workout to keep you concentrating and sharp. There are way too many movements to go over them all. I can tell you one thing though. this workout is so intense that I drank 2 liters of water and still sweat off a pound.<br />
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All in all I had an awesome time in this workout. I was really worried about the length of it but was so surprised at how fast it went. If you have graduated P90X or Insanity, give The Asylum a try. It is truly amazing. If you don't have any of these programs and would like to try them, comment below and I will tell you how. I will also Coach you for free and help you get in the best shape of your life. Thank you for reading. I'll let you know tomorrow how day 12 goes.<span class="Apple-style-span" style="color: white; font-family: arial, helvetica, sans-serif; font-size: 11px; line-height: 16px;"><b>em here</b></span>Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com2tag:blogger.com,1999:blog-1999491179982690293.post-64929652111218862912011-07-14T07:39:00.000-05:002011-07-14T07:39:19.470-05:00Day 10 ReliefGood morning everyone. Yesterday was day 10 and I had relief in the Asylum. I have to admit that I didn't even get a chance to do it. I had a lot of business stuff that I had o take care of that far outweighed the need for a stretch. I was so looking forward to it too. Sorry there isn't a video of it but I couldn't find one. Tonight I have game day which is 60 minutes of pure movement and is inspired by many sports. I am a little nervous about this one too but check back tomorrow and I will let you know how it went. Sorry again folks and thank you fro taking the time to read this.Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-26319037617217625782011-07-14T07:00:00.000-05:002011-07-14T07:00:28.422-05:00Day 9 Vertical Plyo<div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://3.gvt0.com/vi/onYOAe_5ifs/0.jpg"><param name="movie" value="http://www.youtube.com/v/onYOAe_5ifs&fs=1&source=uds" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/onYOAe_5ifs&fs=1&source=uds" type="application/x-shockwave-flash"></embed></object></div><br />
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Ok, I did my vertical plyo on Tuesday and what can I say about this workout? Well, it is brutal. The lactic acid that flows into your legs while doing these exercises is unbelievable. The burn actually stared for me in the warm up. I always thought I had very strong legs and they have always been like solid rock. The one thing I didn't think about was the endurance of my legs. Well, I found out all about that in this workout. Every time I collapsed. I realized I had no endurance.<br />
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In vertical plyo there is a ton of jumping in different variations and positions and some of that jumping involves resistance bands. Oh my God. This work out utilizes the jump rope for.... well you know about that. It also uses the agility ladder which is insane because you are doing these jumps and having to land in the boxes while you have the resistance bands around your ankles. There were many times I was on my knees believe me. Over all however this is really an awesome workout and is guaranteed to get soaked with sweat. I can't imagine how many calories I burned. I am still stuck at the same weight I was when I started which may be a nutritional thing that I have to look at tweaking a bit. Thank God I took my measurements before I started because I am sure I'm losing inches.<br />
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Tomorrow I have the relief workout which will be just that. RELIEF. I so need it. Check back tomorrow to see how that went. Thanks for reading and I'll see ya soon.Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-25706343867550795232011-07-12T06:54:00.000-05:002011-07-12T06:54:55.843-05:00Day 8: Back To Core<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/JME1Bt28X1g?feature=player_embedded' frameborder='0'></iframe></div><br />
Good morning everyone. Yesterday was Back to Core for me. Day 8 in the Asylum. As you can tell from the name and the video above, This is all back and core work. It starts out with a warm up that isn't too bad and then into the workout. I am really liking this workout even though there are some move I thought I would never be able to do because of a lower back fusion that I have.<br />
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In this workout I like the fact that you get to use some resistance bands and you can real feel the burn from them. There are no weights and really no fast movements at all but I will tell you that when you are done with this workout, you will be dripping with sweat and your core will be telling you that it just worked out. I actually lost a pound yesterday. I have been at a bit of a plateau lately and couldn't get past it. Finally I did.<br />
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One thing I want to say about losing weight and working out that I haven't said yet is, If you are doing a program and eating right, THROW AWAY THE SCALE! Or at least have someone hide it from you. It is an evil thing. With proper diet and doing these program such as P90X, Insanity and The Asylum, the quickest results you will see are the changes in your body. The way you look, feel and how your clothes fit. Take measurements. They won't lie to you like the scale can. Just a quick tip.<br />
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Tonight is a workout that I really don't look forward to. I have vertical plyometrics. It is by far the toughest workout I've done so far. Don't get me wrong, I love the results and how I feel when I'm done but it is brutal on the legs. I look forward to telling you how it went for me. I will see you then. Until then, have a great day and remember to make healthy choices and drink your water.Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-83189295057010216732011-07-11T09:24:00.000-05:002011-07-11T09:24:58.042-05:009 "Healthy" Foods to Skip | Healthy Eats – Food Network Healthy Living Blog<a href="http://blog.foodnetwork.com/healthyeats/2009/05/13/9-healthy-foods-to-skip/">9 "Healthy" Foods to Skip | Healthy Eats – Food Network Healthy Living Blog</a>Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-801474498096867872011-07-10T12:45:00.000-05:002011-07-10T12:45:10.780-05:00Day 7 Is Strength<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/YbMQFMBEK94?feature=player_embedded' frameborder='0'></iframe></div><br />
Good afternoon everyone, today was strength training in the Asylum. This workout incorporates weights back into the workout and is the first time I have done resistance training since P90X. So far this is by far my favorite routine in the Asylum. Maybe it's because of the burn I get from using the dumbells again or maybe because it's the only one and can make it most of the way through without having to pause. Who knows but I l LOVE it.<br />
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One thing I have to say is that when doing this routine with the weights, form is very important. I actually pulled a muscle in my neck today because I didn't have my head positioned correctly and I wasn't focusing. I can hardly turn it which I hope goes away soon. I am also noting a great improvement in the soreness I felt over the past week. Thank God.<br />
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One thing I am confused about so far is the fact that I have gained 2 pounds since last week. I'm not sure if it may be because weight have been re-introduced into the routine and I'm gaining muscle. I will have to keep a close look at it and find out. On the other hand I can say that the differences in my body in this past week have been surprising. As you can imagine, I have a lot of loose skin since I've lost so much weight. One of the things I notice is that skin is getting a little tihter already and that my lower abs are much harder than before I started a week ago. I'll take that over weight loss any day.<br />
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When I first started my fitness journey, My main concern was to get healthy so I could be here for a long time for my family. Basically that would require weight loss. I did that and said to myself that maybe having a decent body might not be a bad thing too. I am working very hard at that so far and I'm very pleased with the results that these Beachbody products have produced. I do not want to be that "fat dad" that my kids don't want to be seen with at school or around their friends. My kids have NEVER made me feel that way but I just don't want to be that guy. I will be back tomorrow with how things go with my next routine. We have back to core in day 8 tomorrow. Should be interesting.Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-2842695266100291082011-07-09T20:26:00.000-05:002011-07-09T20:26:04.737-05:00Day 6 Speed And Agility<div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://3.gvt0.com/vi/a1Vg6Q__m78/0.jpg"><param name="movie" value="http://www.youtube.com/v/a1Vg6Q__m78&fs=1&source=uds" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/a1Vg6Q__m78&fs=1&source=uds" type="application/x-shockwave-flash"></embed></object></div><br />
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Well folks, today was day 6 of Insanity the Asylum. I had speed and agility today. The past week of this program has left me so sore that I literally struggle to stand and to walk. That is no joke. And neither is this program. I hurt so bad when I started today that I fell out a few times just during the warm up.<br />
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Speed and agility consists of a ton of movement using an agility ladder and also uses the jump rope in the warm up. The agility ladder is used to help you with your coordination and is a lot of precise running and jumping. It takes a lot of concentration and can really wear on you. It's also used for progressive in and outs where you are in the plank position and progressively jump your feet into the first rung for twenty or so seconds and then the second for twenty or so seconds and then the third. Remember not to step on the ladder or you owe Shaun T some push ups.<br />
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Over all, this workout is awesome and will leave you dripping with sweat and knowing that you just did work. Tomorrow I have strength and I'm really looking forward to it. I am just hoping that this soreness goes away soon. I almost forgot what this feels like. It is just like the first week of P90X where I could hardly move. Please check back tomorrow and see what happened with strength training.Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com0tag:blogger.com,1999:blog-1999491179982690293.post-39171844533361303902011-07-08T07:54:00.001-05:002011-07-08T11:19:38.191-05:00Going Insane With My Insanity Workouts.<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/vlo2B1rviY8?feature=player_embedded' frameborder='0'></iframe></div><br />
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Hi again, as I said at the end of my last post. I was going to tell you a bit about what came after P90X and what it did for me. Let me start by saying that the day I finished P90X I had a follow up doctor appointment to see how things were going with my meds. I had done my blood work the week before and was kind of excited to see if there were any improvement. I was not at all prepared for what happened next.<br />
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The nurse came out and called me back. We did the usual formality stuff. Weight, blood pressure, pulse and temp. She write it all down in my file. As she is leaving the doctor walked in. he opens up my file and starts looking. He says "blood pressure....good". "pulse.... good". Then he pulls out the sheet from my blood work and starts comparing to the previous one from 4 months ago. He goes back and forth. Then he starts shuffling papers in my file to compare them. All the while I am busting, waiting to see if there have been any improvements. He looks at me and says "oh my God, what have you been doing? your blood work is perfect and you are in perfect health. My goodness, your pulse is down to 60." Then the most wonderful thing happened. He took me off all my meds. I have to admit, I cried when he did. I never believed it would happen.<br />
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Determination set in strong after my doctor's appt. I started doing Insanity even though I didn't believe I was ready. Hell, I wasn't ready for P90X and I did it so what the heck. Insanity was a 60 day program and there were no weights involved. Just a ton of cardio and plyometrics. I pushed through the workouts and noticed that every couple weeks my clothes were fitting different and I was feeling different. I was almost discouraged because the weight loss wasn't as rapid as with P90X. Not even paying attention to the fact that my body was shredding fat and looking different.<br />
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The first 30 days was over and I had a total of 15 pounds lost in that time. To me not that impressive but once again I wasn't paying attention to my body. I should have thrown that scale away in the beginning. I moved on to the final 30 days and decided i would push myself even harder. I did and let me tell you. It was tough, but I did it. I graduated from Insanity with another 15 pound loss in the last 30 days for a total of 30 pounds lost in Insanity.<br />
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I was truly amazed at the changes in my body more than the weight. I had a very large stomach before I started working out so at the end of these 2 programs I have a lot of loose hanging skin. But under that I noticed that I had a rock solid 6 pack. I could feel all the lines of it and everything. I was super excited about that. Now I just need to get rid of or tighten that loose skin so I can show that 6 pack off. So I figured I would Purchase Insanity: The Asylum which is a 30 program and the toughest workout ever put on a set of dvd's I am really seeing that. I am currently 4 days into it and I am as sore as my first week of P90X.<br />
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Today is a rest day for me and I am taking it. I need it. We start back up on Saturday. I will try to post up daily how the workouts are and what I thought. This way all my posts arent this long. If you made it this far, thank you for reading and please leave a comment so I know you were here. If you have any questions please don't hesitate to contact me. Also if you are looking to get in the best shape of your life, <a href="http://beachbodycoach.com/Coachjoewheelz">click here</a>, become a free member and I will coach you for free. Have a great day and please remember to make healthy choices.Beachbody Coach Joe Wheelerhttp://www.blogger.com/profile/01300068553760823273noreply@blogger.com2tag:blogger.com,1999:blog-1999491179982690293.post-72121739122679132512011-07-07T19:46:00.003-05:002011-08-08T06:40:36.422-05:00About Me<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFT3oyH5IcVf5aDhN3NdA3NVj_JEuSXMJ6JWsMB24T9s2h7fwd02lGJAqjIbZYfkZjXpmVRZCJD63nAdMc4UpR2tPOtDLBcU8Uyrp2M_R-cPy6XwGLq5-gERQ9Opkb_gPG0KW3VnWRg9w/s1600/me+at+190.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFT3oyH5IcVf5aDhN3NdA3NVj_JEuSXMJ6JWsMB24T9s2h7fwd02lGJAqjIbZYfkZjXpmVRZCJD63nAdMc4UpR2tPOtDLBcU8Uyrp2M_R-cPy6XwGLq5-gERQ9Opkb_gPG0KW3VnWRg9w/s320/me+at+190.jpg" width="180" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0SeXHuizY2BLIEPwV6gjdq0ASwefR4Vb662-iIkRm8hLLEfLdEY0DFRmJ2vHt7f9wpx2Myw67QeMQjJQgXNGtJKiymVjWaiSh15KMd16bRySJf9EzkvXRoUvycDBFLCdwqcstIO3iHRs/s1600/me+at+250.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0SeXHuizY2BLIEPwV6gjdq0ASwefR4Vb662-iIkRm8hLLEfLdEY0DFRmJ2vHt7f9wpx2Myw67QeMQjJQgXNGtJKiymVjWaiSh15KMd16bRySJf9EzkvXRoUvycDBFLCdwqcstIO3iHRs/s320/me+at+250.jpg" width="320" /></a></div><br />
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Hi everyone, I am new to this and wanted to tell a little bit about me. I am a 45 year old husband and father of 4. A while back I was very overweight and diagnosed with type 2 diabetes and then high blood pressure and then high cholesterol. My highest weight was 300 pounds. On this 5'-6" frame you can imagine how big that really is. I managed to lose some of that and got down to about 250. Still way overweight and taking meds for the above mentioned health issues. I basically got to a point where I said I give up. I can't lose any more.<br />
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</div><div>One day about 2 years ago, I would say about summer of 2009 I was watching the golf channel (which was all I ever did) when an infomercial came on for P90X. I could not turn it off for some reason. I remember thinking to myself, "I could do that". Well of course I didn't. I kept seeing that infomercial over and over all the time and I kept talking myself out of it. All of a sudden one day about a year after I saw P90X on an infomercial for the first time I saw a Facebook friend of mine (another thing I did all the time) post up something about the fact that he did P90X and his results were amazing. I started to see these posts more from him all the time. </div><div><br />
</div><div>Fast forward a bit to about Christmas 2010 after I had been to the doctor again and all my meds had to be doubled. I contacted this friend and asked what P90X was all about. I thought these people on the dvd's were all just paid actors. He told me all about it. I finally said I'm in and ordered it from my friend who had such success with the program he became a Beachbody Coach. </div><div><br />
</div><div>My package arrived the first week of Jan. 2011. I went through and watched all the dvd's wondering what I had gotten myself into and thinking there is no way I can do that. Well I set my start date for Jan 10th. I actually started on that day determined that it wasn't going to work. After my first workout that very first day, I could barely move. I mean I could not even lift a fork to my mouth. I was convinced that was how the weight loss comes in. Seriously though, it was tough. I kept going day after day. Every day it started to get easier and hurt less.<br />
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Before I knew it I was through the first month and down almost 20 pounds. I couldn't believe it so I kept going and going to see where it would take me. It almost seemed like over night but I finished the entire program. The very next day I got on the scale and I had lost 40 pounds. I went from 250 to just under 210. I could not believe it.<br />
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One thing I have to add to this is that I had a lot of help and support from my family and friends. 2 friends in particular were right by my side so to say through this all. The first is George Kucharo who is my coach. He was always there with the motivation and inspiration to get me through day to day. Thank you George. You are a great friend. The second is Karen Wilson. Karen was paramount in getting my diet and nutrition where it needed to be to get the results that I did. Karen, I love ya to death and I owe you so much. She also got me drinking <a href="http://myshakeology.com/Coachjoewheelz">Shakeology</a> which is the best, most nutrient packed meal replacement shake available. Get some. If you would like a sample just e-mail me and I will tell you how. Or just click on the blue link.<br />
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Once I finished my P90X I really needed to keep going and keep losing fat so I decided to move it on to The Insanity workout. Wow, what an intense workout program this was. I loved it. By the time I finished my 60 days I Had been down another 30 pounds. That is 70 pounds in 5 1/2 months. I am now 180 pounds and about to start the Asylum. Wish me luck folks. I thank you so much Beachbody for saving and giving me back my life.</div><div><br />
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