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Celebrity Health ‘Dancing With the Stars’ alums, Mario Lopez and Brandy, dish on the habits that keep them fit and foods that make healthy eating hard

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10 Foods to Fuel Loss Pick the Perfect Workout 5 Gym-free Exercises

Weight Loss Planner • June 2011 • 2

FEATURES

The author of ‘Why We Get Fat And What To Do Celebrity Health: With the Stars’ About It’ reveals how to fight back against fat ‘Dancing alums, Mario Lopez and

By Anna Sachse CTW Features

A

s yet another bathing suit season approaches, the protein versus carbs debate shows no signs of “losing weight.” Speaking on behalf of the proprotein side is the author of “Why We Get Fat And What To Do About It” (Knopf, 2010), Gary Taubes, who argues that “we’ve been misled for a long time now by public health authorities and our own doctors trying to convince us that our weight problems are all about our failure to eat in moderation and sedentary behavior.”

The real culprits? A combo of individual genetics and fattening carbohydrates, he says. Here, Taubes offers his advice for fighting back.

If, as you write in your book, “those who get fat do so because of the way their fat happens to be regulated,” is there any way for the average person to actually have control over his or her own weight?

The [body’s] agenda is very negotiable.

Think of it this way – the hormone insulin is like dial on our fat tissue. Turn it up and we store fat; turn it down sufficiently and we burn the fat we’ve stored. The way to get the dial down is to avoid the carbohydrates that stimulate insulin – the carbs [e.g. bread, pasta, potatoes, beer and anything sweet] that my mother’s generation used to think were fattening. They were right.

In light of the studies you’ve researched, what would you say is the optimal diet for weight loss?

Well, I’m saying that we get fat because carbohydrates make us fat. So the optimal diet for weight loss depends on how overweight you happen to be and how sensitive you are to the carbs in the diet. If you’re 50 to 100 pounds overweight, you may have to give up virtually all carbs and eat, in effect, a diet like Atkins proposed 40 years ago – high in fat, which doesn’t stimulate insulin at all, and moderate in protein. If you’re only 10 pounds overweight, then avoiding sugars and the more easily digestible carbs (the ones that nutritionists would say have a high glycemic index) would work fine.

Are there any carbohydrates you’d advocate including in one’s diet?

Green leafy vegetables have a low carbohydrate content to begin with and the digestible carbs they do contain are high in fiber. So when I say “Don’t eat the carbs that make you fat,” I’m not talking about green leafy vegetables.

What’s your top tip for how to make this diet really stick?

Self-serving as it may sound, that’s why I wrote my book – so people would understand, perhaps for the first time, why they really get fat and what to do about it.

Once you realize that carbohydrates make you fat – that it’s not about how many calories you take in and expend – you pretty much know that avoiding the fattening carbohydrates is what you have to do to make these changes stick. If you fall off the wagon, you get back on again. It’s that simple. © CTW Features

Brandy, dish on the habits that keep them fit and foods that make healthy eating hard PAGE 12

10 Foods to Fuel Weight Loss. ...................... PAGE 5 These foods will keep you full, give you energy, and prep your body ready for success.

This Diet or That Diet?

This Workout or That Workout?................ PAGE 16 Choosing the right diet and exercise program is confusing. And adhering to one can often lead to burnout. Here’s how to create routines that stick.

What Not To Eat............................................. PAGE 23 The 10 worst fast food items ahead.

Fail-Proof Your Life................................................. PAGE 18 How to do away with negative influences that create hurdles for weightloss.

Stay on the Fast Track............................................. PAGE 20

Rebounding from lapses in exercise and healthy eating will keep good habits from falling by the wayside.

Food Redux................................................... PAGE 10 New dietary guidelines from the FDA bring sugar, salt and fat into focus.

Create Your Own ‘Loser’........................................ PAGE 21 Having a team to help create rapid weight-loss results isn’t reality for most people. Here’s how to be a ‘Loser’ without 24/7 assistance.

I, the Gym......................................................... PAGE 8 Bodies are the only gym equipment required to get in good shape.

3 Hi-Tech Ways to Keep Track of Weight-loss Progress............................... PAGE 15

3 • Weight Loss Planner • June 2011

Ask the Expert: Gary Taubes

Weight Loss Planner • June 2011 • 4

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No foods really burn calories or fat, but these foods will keep stomachs full, provide energy and prep the body for success.

S

eeing all of the “miracle” diet products on infomercials can make a person wonder whether anything can actually promote weight loss.

Yes, say nutrition experts. What we eat or drink may keep us full and provide energy to stick to a diet.

However, there’s no need to call a toll-free number and order expensive products, say dietitians.

Diet-enhancing foods are convenient, familiar and as near as the supermarket. Not only is it easy to find foods that deliver health benefits, but satisfying flavors that make dieting more pleasurable.

Here are 10 foods to make a part of any weightloss regimen.

1

Beans Beans are loaded with fiber – 15 grams in a cup of cooked black beans, for example. Fiber-rich beans create a bulking sensation so you feel full; more fiber means less hunger, according to David Grotto, registered dietitian in the Chicago area.

Want more evidence?

“Bean eating cultures historically have been thinner,” says Grotto, author of “101 Optimal Life Foods” (Bantam Books, 2010).

10 WEIGHT LOSS 2

Foods to Fuel

Almonds or almond butter This nut, rich in monounsaturated fat, keeps blood sugar from spiking and provides satiety, according to Brittany Glassett, registered dietitian with Porter Adventist Hospital, Denver.

She recommends spreading almond butter on apple slices for a snack.

Whole almonds also score well.

5 • Weight Loss Planner • June 2011

By Bev Bennett CTW Features

Weight Loss Planner • June 2011 • 6

Eating almonds reduces hunger and increases fullness, according to studies (reported several years ago in the “American Journal of Clinical Nutrition”).

3

Quinoa This trendy grain is high in protein and fiber to keep people feeling full and energized, Glassett says.

It’s also fast cooking, which is a virtue when a person is ravenous.

4

Old-fashioned rolled oats Again it’s the high-fiber content that helps oats score as a diet food.

The grain’s warm, comforting qualities are also assets, making you feel cozy as you eat less.

If you want a real treat within diet range, top a serving of oatmeal with a tablespoon of almond butter, suggests Glassett.

5

Soy nuts or edamame (fresh green soybeans) Soy’s combination of protein, fat and carbohydrates makes it an excellent snack.

“It’s loaded with B vitamins, which are

needed in energy production,” Grotto says.

6

Water If you’re frequently exhausted, you may have a water – not calorie – deficit, according to Grotto.

To feel full and get relief from dehydration, make sure to drink enough water.

7

Whey The thin, watery liquid component of milk has special benefits for dieters.

“Soy’s loaded with B vitamins, which are needed in energy production.’’

— David Grotto, registered dietitian

7 • Weight Loss Planner • June 2011

“It provides signals [to the body] that affect both short- and long-term food intake regulation,” says Grotto, citing research.

Milk contains whey, of course, but you’ll get a higher concentration by eating cottage cheese, he says.

8

Avocado Although the fruit gets a “bad rap” for weight loss, it’s rich in monounsaturated fat, which is very satisfying, according to Glassett.

Limit yourself to a quarter of an avocado for a serving.

9 10

Spices Hot red pepper flakes promote fat burning and suppress hunger, Grotto says.

Add a pinch to a bowl of plain popcorn.

Chocolate And you thought dieting was all about deprivation.

Chocolate’s ingredients deliver the trifecta of diet support. The sugar

increases energy; the caffeine is a stimulant and the flavonols (plant chemicals) in dark chocolate help boost blood flow throughout the body, Grotto says. © CTW Features

Weight Loss Planner • June 2011 • 8

I, the Gym Bodies are the only gym equipment required to get in Great shape

One-Legged Squat (Legs)

By Lauren Parran CTW FEATURES

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sually exercise isn’t the most compelling of daily tasks to complete.

While someone’s chipping away over an hour from the day just to make it to a gym, get the necessary equipment and set up, anyone could have completed three workout routines with Mark Lauren’s new book, “You Are Your Own Gym” (Ballantine, 2011).

“You can basically work out anywhere.

You can have these really great workouts that are short and effective,” says Lauren, Combat Controller for United States Special Operations trainees, Military Physical Training Specialist, athlete, and author from Brandon, Fla. Lauren used the most up-to-date

principles of sports science to create his training program to cater to the needs of all men and women. And don’t think he hasn’t tested his techniques. His trainees executed every exercise in the book. “By combining strength and cardio vascular training, we are able to get better results with a lot less time.”

Here are some exercises he says work best for five major areas of everyone’s body: arms, legs, stomach, butt and back.

Lift your left leg up and stand on your right leg, holding onto something about waist level, like a chair, lightly for balance, with your head up hand back straight. Slowly lower your body, bending at your waist and right knee, until your right thigh is parallel to the floor and your shoulders are forward past your knees. Keep your left foot off the ground and in front of you.

Do not let your right knee extend forward past the toes of your right foot. Using only your right leg, push yourself back up.

Remember your hand is only holding onto something in order to stabilize you, not to help push your body up. And don’t quite lock your knee at the top of the movement.

After you can’t do it anymore, switch to your left foot.

9 • Weight Loss Planner • June 2011

Staggered Hands Push Ups (Arms) One-Arm Push Ups (Stomach)

Lean over and place your hands on the surface in front of you as if you’re going to do a classic push-up on it, only spread your feet a little wider than shoulder-width apart, and put your hands closer together than shoulder width. Then take one hand and place it behind your back. Spread the fingers of your working hand wide to help balance.

Always keeping your shoulders parallel to the ground, come down as far as possible before pushing yourself back up. You need to keep the elbow of your working arms tucked into your ribs. Focus your weight on the outside edge of your palm, below your pinky finger. And pay special attention to keeping your shoulders squared and down away from your neck.

You should remain squarely on your toes throughout the movement.

Bulgarian Split Squat (Butt)

Somewhat similar to a regular lunge but for one very effective difference: Your back leg is elevated on an object like a chair or bed about two feet behind you. Work on your balance, and don’t hold onto anything. This is a great exercise, which works both legs, but be sure to push mainly off the foot that is on the ground. This is also a great way to lead up to ding One-Legged Squats.

This is performed just like a classic push-up except one hand is slightly forward of the normal position and the other hand is slightly back. Switch hand positions every other set. Keep an emphasis on keeping your body straight.

Let Me Ins (Back)

Facing the outer, side edge of an open door, grab hold of the doorknobs on either side of it with each hand. Place your feet on both sides of the door, pressing the door between them. Your heels should be directly below the doorknobs, so that you’re straddling the door. You need to be sure you have good traction with the floor, so it helps to wear shoes. Lean back. Straighten your arms. Bend your knees. Stick your butt out. Create a right angle between your straight spine and your thighs. Keeping your spine and the thighs locked at a 90-degree angle, and your feet flat on the ground, pull your chest up until it touches the end of the door. Really squeeze your shoulder blades together. Let yourself back down in a controlled motion, stretching your arms and shoulder blades out as far as possible at the bottom of the movement, always maintaining a 90-degree angle between your thighs and your upper body. © CTW Features

Weight Loss Planner • June 2011 • 10

Food Redux New dietary guidelines from the FDA bring sugar, salt and fat into focus

By Bev Bennett CTW Features

A

merica wants you to diet. Read the statistics: more than one third of children and more than two-thirds of adults in the U.S. are overweight.

For those in the majority and concerned about good health, the government is offering solid advice on how to get to a normal weight with the recent release of the 2010 Dietary Guidelines.

The guidelines tell people what to eat more of, what to eat less of and how to balance the calories one consumes with physical activity, says Brooke Schantz, registered dietitian, Loyola University Medical Center, Maywood, Ill. Although some of the recommendations may be controversial or challenging to follow, consumers can still make an effort to adapt to better eating habits.

Start with the foods that can and should

be eaten more often.

Fruits and vegetables, especially dark green, red and orange vegetables, along with beans and peas are high on the list. Plant foods are high in dietary fiber, vitamins and minerals while low in calories and fat.

Highlight plant foods in meal planning, says Jeannie Gazzaniga-Moloo, PhD, registered dietitian and spokesperson for the American Dietetic Association.

“Choose vegetables and whole grains.

Think about including beans, lentils and nuts in the foods you eat,” says Gazzaniga-Moloo, instructor at California State University in Sacramento.

If fish and seafood aren’t on the menu, add these foods twice a week. Fatty fish contains omega-3 fatty acids, which may help reduce the risk of heart disease. For pregnant women, eating fish high in omega3 fatty acids may improve a baby’s cognitive development.

Dairy foods also get a nod for their

calcium, vitamin D and potassium contributions, as long as consumers choose fat-free or low-fat milk and milk products.

Of course, it’s vital to make some tradeoffs, so here are three “S” foods people should eat less of.

Sodium

African-Americans or those with hypertension, diabetes or chronic kidney disease should limit their intake to 1500 milligrams of sodium a day, the equivalent of two-thirds of a teaspoon of salt (Blood pressure for these individuals may be even more sensitive to the blood-pressure raising effects of sodium and should reduce their intake by a greater amount.) For those not in a sodium risk group, stick with 2300 milligrams, about one teaspoon of salt.

Some experts, however, argue the sodium reduction advice, though sound, may be hard to follow.

“It’s almost impossible to do unless you do all your cooking at home,” says Beth Kitchen, registered dietitian, assistant professor in nutrition sciences at the University of Alabama at Birmingham.

Sharply cutting back on sodium can affect ingredient choices as well.

Sodium has a role in food processing, from helping bread to rise to brining poultry, says Roger Clemens, spokesperson for the Institute of Food Technologists and adjunct professor at the University of Southern California, Los Angeles.

The food industry is working to reduce the sodium in processed foods, according to Clemens.

Sugar (added sugar)

Sweetened soft drinks, candy, breakfast cereals, snack foods and other added-sugar products may contribute 16 percent of the total calories in the average diet, according to

Solid fats

If it doesn’t pour at room temperature, fat is most likely high in saturated or trans fats. Eating too much solid fat may raise “bad” cholesterol and increase the risk for cardiovascular disease.

Opt for olive, canola and other vegetable

A Day’s Meals on the Dietary Guidelines Breakfast Unsweetened whole-grain breakfast cereal, topped with berries and fat-free milk

Why: By eating whole, not refined, grains you’ll increase the dietary fiber in your diet. Fruit provides fiber as well along with vitamin C, antioxidants and natural sweetness. Fat-free milk provides calcium, vitamin D and protein.

Snack time A tablespoon of nut butter on whole-wheat crackers

Why: Whole grains are a source of iron, magnesium and B vitamins. Nut butter is satisfying and may reduce your risk of developing cardiovascular disease – if you don’t overdo it.

Lunch Spinach, garbanzo bean and shredded carrot salad with reduced-calorie Italian dressing

Fat-free vanilla yogurt topped with two tablespoons sliced almonds.

Why: Dark leafy greens, high in folate, vitamin A and potassium, are also very low in fat and calories, so you can fill up. Beans are excellent sources of folate as well as fiber and protein for satiety.

Fat-free yogurt is high in protein and calcium; the almonds have monounsaturated fats so you’re not hungry an hour later.

Snack time 1 banana, sliced

Why: the dietary guidelines recommend getting more potassium and fiber; bananas have both.

Dinner Pan-grilled salmon with whole-wheat couscous and cole slaw with oil and vinegar dressing Why: Fish, especially fatty fish, is rich in omega-3 fatty acids that may help reduce your risk of heart disease. The whole grains in whole-wheat couscous may also be heart healthy. The vegetables in cole slaw are low in calories, filling and provide potential protection against stroke and heart disease.

oils instead of butter, bacon fat or lard. Make the change to fat-free milk and shop for leaner meat cuts.

Limit saturated fat to 10 percent or less of the calories eaten daily. Cholesterol should be kept to less than 300 milligrams a day, and avoid trans fats as much as possible.

Along with do’s and don’ts of what to eat, consumers have to gauge how much to eat--along with their physical activity--to maintain or lose weight.

Balance means not taking in more calories than the body requires.

“Use the guidelines as a tool to help determine the calories you need with the calories you burn,” Gazzaniga-Moloo says.

(Follow this path to find the appropriate calorie intake for your age, gender and activity level on this page of the Dietary Guidelines for Americans, 2010 www.cnpp.

usda.gov/publicationsDietaryGuidelines/201 0/PolicyDoc/Chapter2) To make adjustments, start with small steps, says the ADA spokesperson.

“Serve smaller portions to curb calories; build physical activity into the day.”

(Exercise plays a large role in the dietary guidelines, which offer tips for every age group at the above URL.) Many people don’t want to change their food habits because they don’t want to give up the foods they enjoy, according to Schantz.

Don’t worry about one strategy, such as cutting calories. Instead aim for healthier overall choices following the guidelines, she says. © CTW Features

Resources For an in-depth look at what the experts say, visit www.dietaryguidelines.gov.

For a guide on portion size, check the U.S. Department of Agriculture Food Guide Pyramid at www.mypyramid.gov.

11 • Weight Loss Planner • June 2011

statistics in the guidelines report.

Switch from sugary soft drinks to water as the guidelines suggest and save 100 calories or more with each serving.

Drink flavored water – without added calories – to make it more palatable.

“Lemon, lime or an orange slice in ice water gives it a zing,” Schantz says.

Weight Loss Planner • June 2011 • 12

‘Dancing With The Stars’ alum and R&B superstar dishes on her favorite foods and how she stays fit.

celebrity

health:

BRANDY

“Sometimes I have French fries, but I am health conscious and try to teach my daughter the right ways to eat healthy.”

By Lisa Iannucci CTW FEATURES

I

t’s hard to believe that Brandy, the beautiful R&B actress and singer who recently made a scintillating appearance on “Dancing With The Stars” (DWTS), didn’t like her face at one point in her life. ”In junior high, I had a gap in between my two front teeth, and I was teased and bullied a lot,” Brandy says. “I always thought that the gap was beautiful, but I was teased so much that I became self-conscious.”

Today, the successful singer would tell other bullied teens who feel the same way about themselves that “everybody goes through not liking who they are. No matter how unattractive I thought, and everybody else thought, I was, I found something I loved about myself.” For Brandy, that was her voice.

“I attached myself to that and kept going and it worked for me.”

Brandy Rayana Norwood, now 32 and just known as Brandy, was born into a musical family and started singing in her church choir when she was just a toddler. Recognizing her talent, her family moved to California, where she pursued competitions and eventually landed a recording contract. Since then, she has had a successful recording career, with her records selling millions and certified platinum and she has also earned several Grammy nominations.

As an actress, her breakout role was when she was cast as the lead in “Moesha,” a sitcom about Moesha Mitchell, a high school student living with her family in Los Angeles, that ran for five years. She then went on to have roles in the feature film, “I Still Know What You Did Last Summer” and the TV films, “Cinderella” and “Double Platinum.”

She credits her supportive family with becoming who she is today. “My mom and dad were great and told my brother and I we could become anything we wanted to become and do what we wanted to do,” she says. “She always told me I was a unique beauty and nobody looked like me and that was a comfort for me.”

Since her teenage years, Brandy hasn’t slowed down, from a one-season co-hosting stint on “America’s Got Talent” to starring in

the VH-1 reality show that chronicled the behind-the-scenes of her family, “Brandy and Ray J: A Family Business.” Then, in 2010, she became a contestant on Season 11 of “DWTS where she pushed herself beyond her own physical limits.

“The rumors about intense, crazy rehearsals are true,” she says. “You work your butt off dancing six hours a day and it changes your body. I’m more toned than I’ve ever been, my legs are stronger and I have lines in my stomach! Except for the soreness, rehearsal felt good.”

From her time as an active drill team member in school to her stint on “DWTS,” where she finished in fourth place, Brandy says she’s always been conscious of her health and her body. “Three years ago, I became a vegan. I know good health is in the food,” she says.

When asked about one food she just couldn’t live without, Brandy didn’t hesitate to answer. “I make this salad for me and for my friends at least four times a week that has barbecue ranch dressing, romaine lettuce, almonds, sesame, pineapple, wontons and sometimes sesame chicken. It’s off the chain.”

Now a mother of an eight-year-old daughter, Sy’rai Iman Smith, she realizes the importance of leading by example.

“Sometimes I have French fries, but I am health conscious and try to teach my daughter the right ways to eat healthy.” She also plays tennis to keep in shape.

With everything on her plate, Brandy recognizes the need for down time in her hectic world. “I journal, meditate and spend time with my daughter to relax,” she says.

“And of course, music can change your mood too.” She also makes sure to protect her throat. “I protect my voice, but I don’t have a ritual, except that Throat Coat tea works for me.”

She’s accomplished so much in her life that it seems like she’s done it all, but rest assured that Brandy, who is extremely passionate and excited when she talks about her career, hasn’t even hit the tip of her iceberg yet. © CTW Features

By Lisa Iannucci CTW FEATURES

T

celebrity

health:

mario

Lopez

hroughout his entire acting career, Mario Lopez has played characters that are known for being in the best physical shape. He is mostly known for his role as high school jock, AC Slater, on “Saved by the Bell,” but he has also starred on “Nip/Tuck” and portrayed Olympian swimmer, Greg Louganis, in “Breaking the Surface: The Greg Louganis Story." Lopez has gotten far with his dimples and six pack abs.

Today though, he has worked at becoming much more than just a pretty face and a chiseled torso. He continues to hold down multiple hosting gigs, including hosting MTV’s “America’s Best Dance Crew “and the television news show, “Extra.” He’s written two fitness books, including his latest, “Extra Lean: The Fat-Burning Plan That Changes the Way You Eat For Life” (Celebra, 2010), and a children’s book. Lopez also stars in his own show, "Saved by the Baby. " He also competed on “Dancing with the Stars” – coming in second place. Now he’s tackling a more important role – that of doting father to his baby girl, Gia. With such a busy schedule, it should come as no surprise that Lopez conducted this interview running from one flight to another.

His hectic schedule doesn’t leave him much time to devote to working out and staying healthy, but he makes sure to find the time.

“I have to get up earlier and take breaks between gigs,” Lopez says.

“But with lack of sleep from the new baby, the workouts aren’t as intense as they used to be.” He still enjoys boxing, running, biking, yoga, dance, basketball and swimming.

Even still, Lopez makes sure to take good care of himself, something that was instilled in him when he was a young boy growing up in California.

“I was involved in a bunch of activities when I was a kid, but I wasn’t knowledgeable about food,” he says. “I talked to a lot of people who told me how important it was to eat right.”

While he exudes confidence, Lopez

“I look at it differently now that I’m a dad. I want to make good choices and get her educated on eating healthy from the start.” says that he did struggle with body image as a young teen. “Growing up, every kid struggles to some degree,” he says. “You want to make sure you’re accepted and, for me, sports helped a lot.”

He was a member of his high school wrestling team. “I remember the dirty mats and it wasn’t the healthiest thing for your skin and I would break out,” he says. “It made me insecure.”

But even a guy who is so dedicated to his work, his family and his health has his weaknesses. For Lopez, it’s food in general, especially pizza, tacos and popcorn. However, now that he’s a new dad he wants to set a good example for his daughter.

“I look at it differently now that I’m a dad,” he says. “I want to make good choices and get her educated on eating healthy from the start.”

Mario Lopez is one of the most driven personalities in Hollywood.

You might say that he’s striving to be the next Ryan Seacrest and become his own media empire, something he laughed at but said it ‘was an honor’ to be compared to him.

“He’s a friend of mine, but I can tell you I like staying busy even though it looks like I’m spread too thin.”

In his book, "Knockout Fitness" Lopez writes, “Ever since I was a kid, I’ve put my heart and soul into every pursuit. I’m a driven guy by nature, and I’ll be the first to admit it … call it an inner drive, or determination or passion – call it whatever you want.

But I simply cannot rest. Life’s short.

When I work, I work hard. When I train, I train hard.”

Who knows what’s next for Lopez.

He seems to have accomplished so much in his young life, but whatever it is, he’ll be sure to give it his all. © CTW Features

13 • Weight Loss Planner • June 2011

Former teen heartthrob and host of ‘Extra’ reveals how fitness and healthy eating play a role in the busy life of a working parent.

Weight Loss Planner • June 2011 • 14

Dear Diary:

3

While there may be no such thing as a robot that can actually do a workout for you, there are a whole gaggle of hi-tech tools that are geared toward folks who want solid diet and exercise information, motivation and help keeping track of their weight loss progress.

Here, two nutrition and fitness experts share a few of their top tech picks for losing weight and achieving optimal health.

Apps

Before downloading an app or any other health tool, just be sure to do the research, warns Bonnie Taub-Dix, a New York Citybased weight control expert and author of ÒRead It Before You Eat It: How to Decode Food Labels and Make the Healthiest Choice Every TimeÓ (Plume, 2010). Look for software and gadgets from (or highly recommended by) a credible expert, such as a registered dietitian (RD), certified personal trainer or doctor.

Two of Taub-DixÕs favorites: the new Chow and Chatter healthy recipe app by food blogger Rebecca Subbiah, RD, which features numerous calorie-conscious meals inspired by SubbiahÕs world travels; and the free Fooducate App Ð simply scan one of the 160,000-plus products in the appÕs database and receive an analysis of the ingredients, as well as a rating and tips on how to select better alternatives.

Michael George, a Marina Del Rey, Calif.-based celebrity trainer and author of ÒBody Express Makeover: Trim and Sculpt Your Body in Less Than Six WeeksÓ (Simon & Schuster, 2005), is a fan of the A Low GI Diet Ð Glycemic Index Search app, which provides the glycemic index and load for over 2,000 foods, and the Calorie Tracker app from Livestrong.com. This food diary tool helps users determine a daily calorie target, includes a database with the nutritional information for over 525,000 foods and allows users to calculate how many calories are burned with more than 2,000 activities.

George also recently released his own exercisebased weight loss app, The Intelitrainer Pro, which boasts almost 500 how-to HD video clips of GeorgeÕs original moves and routines.

The app individually tailors each workout to the userÕs age, goals, available exercise equipment and available time, and adjusts future workouts based on the userÕs feedback.

Hi-tech ways to keep track of weight loss Websites

The International Food Information CouncilÕs FoodInsight.org is a wonderful, user-friendly site thatÕs great for both individuals and families, Taub-Dix says. It provides extensive, science-based information about everything from food safety to managing weight, supporting the immune system, understanding the new dietary guidelines and farm-to-fork resources.

Taub-Dix also recommends the American Dietetic AssociationÕs EatRight.org (find reviews of diet books and find an RD near you), and the Calorie Control CouncilÕs CalorieControl.org Ð they provide an online

Healthy Weight Tool Kit, which includes a food diary, food database and calculators for BMI, calories consumed, calories-burned and determining how many calories a person needs.

accuracy, and, because weight can fluctuate throughout the day, always weigh yourself at the same time, ideally right after you wake up and go to the bathroom. After all, every precious lost-pound counts. © CTW Features

Gadgets

When it comes to motivational gizmos, pedometers, such as the highly-accurate, top-rated Omron HJ-112 Pedometer, are great for tracking daily steps, says George, and heart rate monitors with energy expenditure calculators, such as the Polar RS 100, are helpful as well.

To provide a better picture of how many calories one might need to burn with the help of a pedometer or heart rate monitor, Taub-Dix suggests preventing portion distortion by investing in a digital food scale, such as the Oxo Good Grips or the EatSmart Precision Pro. And the best way to monitor whether or not all these techie tools have paid off? A high-quality, reliable bathroom scale, Taub-Dix says. Tanita and Taylor both make top-rated digital models; however, keep in mind that for best results, always weigh yourself on a flat, hard surface for top

15 • Weight Loss Planner • June 2011

By Anna Sachse CTW Features

Weight Loss Planner • June 2011 • 16

This Diet or that diet?

This Workout or that workout?

For beginners, choosing the right diet and exercise program is confusing. Adhering to one can often lead to burnout. Here’s how to create a fitness program and healthy eating routine that sticks.

By Dawn Klingensmith CTW FEATURES

W

hat do dieting and serious dating have in common, other than they often go hand-in-hand?

In both cases, you’re seeking a new body

(yours or someone else’s) that you hope will stick around. More important, in sizing up a date or a diet, you need to determine whether there’s long-term potential and how likely you are to truly commit.

The same is true of exercise programs.

However, the person choosing a diet and

workout routine has far more choices right at the start than the person trying to find a mate.

South Beach or Atkins? Boot camp workout or lunchtime stroll?

Finding an effective weight-loss program is less overwhelming, perhaps, when you

keep in mind there is no “right” approach that works for every individual. No matter what the preponderance of scientific or pseudo research says, or what the thinnest celebrity or Biggest Loser is doing, you are most likely to succeed with a personally tailored weight-loss program that takes into account a variety of factors such as health status, lifestyle and preferences. “There is no one-size-fits-all solution,” says Valley Forge, Pa.-based nutritionist and exercise physiologist Janet Bond Brill. “It has to be individualized or it won’t work.”

In fact, any number of diets have shown to be effective provided people can stick with them. But what one person finds sustainable may be insufferable to another.

Permanent changes in eating and exercise habits, not drastic measures promising dramatic results, are the key to lifetime weight management, Brill says. So how do you find or customize a weight-loss program to suit your individual needs and increase your chances of succeeding?

For starters, after determining your ideal weight range based on your height and frame, a doctor or nutritionist can help you determine the number of calories you can consume daily to meet your weight loss goals. Your doctor may prescribe a special eating plan, such as a low-sodium diet, to address medical conditions like high blood pressure.

Based on your fitness level and any physical concerns, such as joint pain, your doctor can also suggest appropriate exercises to start out with.

You then need to consider your food preferences and diet history. If a diet calls for you to cut back drastically on carbs but you love crusty bread and cavatappi, odds are you’ll give up. If you’ve tried diets in the past with short-term or no results, think about why you “broke up” with each diet.

Consider your personality, too. Do you prefer structure or flexibility? Can you make do with a scientifically based diet book, or do you want the support and accountability offered in group meetings?

Stay away from fad diets, which generally enable devotees to lose weight fast. They may work in the short term but are seldom sustainable. “Fad diets usually take

she adds.

It’s easiest to lose weight by eating fewer carbs and more protein because “the first thing the body burns is carbohydrates, and it will never touch your fat reserves if you’re eating too many carbs,” says West Palm Beach, Fla.-based bariatric physician Daisy Merey.

Protein is more filling, she adds, and takes more calories to metabolize.

But severely restricting carbs deprives the body of necessary fiber and healthpromoting plant foods.

“At the end of the day, when it comes to weight loss it’s about calories in and calories out,” Harlan says. If you expend more calories than you eat, you’ll lose weight.

Not all calories are created equal, though.

You can lose weight eating nothing but tater tots, provided you don’t take in too many calories. “I cringe at the thought that weight

Types of Diets Low-carb, high-protein. Limits how many carbs you can eat, sometimes to just a fraction of the standard dietary recommendations. Some allow for large amounts of fat. (Atkins, South Beach Diet.)

Low-fat. Limits fat intake, usually to about 20 percent of your total daily calories. Diets that don’t distinguish between bad fats and good fats, such as nuts, avocado, olive oil and salmon, don’t take into account the latest research. (Ornish.)

Glycemic index. Classifies carb-containing foods according to their potential to raise your blood sugar level. Based on the premise that controlling blood sugar levels leads to weight loss. (Nutrisystem, the Zone.)

Meal replacement. Replaces one or two meals a day, usually breakfast and lunch, with a nutritionally complete shake or bar. (Slim-Fast.)

Lifestyle change. Uses behavioral modification to address bad habits and bring about permanent dietary changes for weight management and better overall health. (The Mayo Clinic diet.)

loss would be the only goal” of an eating program, Brill says, because no matter how thin you get the all-tot diet will compromise your health and possibly hasten your death.

Eating small, frequent meals raises you metabolic rate and is a proven weightmanagement strategy, and not skipping breakfast helps people stay lean. But though science-backed guidelines allow for four or five meals throughout the day following a healthy breakfast, this total includes what we think of as snacks.

When comparing weight-loss plans, keep in mind that successful long-term strategies all have at least two hallmarks: physical activity and slow, steady weight loss. A combination of cardiovascular exercise and strength training is best for weight control and overall health. Gaining muscle mass through strength training increases your metabolic rate, so your body burns more calories even when it’s at rest. Getting started need not be intimidating or expensive. “From an aerobic standpoint, everybody knows how to walk,” says Scott Danberg, director of fitness at Pritikin Longevity Center + Spa, a Miami health resort.

Exercise regimens are tougher to stick with if you are overly concerned at the start with intensity and duration. In the beginning, “Frequency is most important,” Danberg says. “Just get out there five out of seven days. Once you start showing up consistently, you can think about intensity and time.”

The second hallmark of an effective weight-management program is slow, steady

loss. Two pounds a week is the usual recommendation. Morbidly obese people can and should lose more, but only under medical supervision, Merey says.

Whether a program succeeds ultimately depends on a person’s view of it. Setting aside your reluctance to downsize your portions and limit some of your favorite foods, if you can’t think of a plan as a lifetime strategy, it probably isn’t the best match for you. © CTW Features

Five home gym must-haves

1 2 3 4 5

Dumbbells for strength training Resistance bands or tubing for a total body workout

Balance ball for core work Pedometer to keep tabs on daily activity

Scale (not weighing is associated with regaining weight)

17 • Weight Loss Planner • June 2011

something away from you — an ingredient or a food group or a macronutrient like carbs, fat or protein,” says chef-turnedinternist Timothy Harlan, medical director of The Tulane University School of Medicine, New Orleans, and creator of DrGourmet.com, which features customizable meal plans.

If there’s a prohibition against a food or list of foods, “That’s a diet you don’t want,” he adds.

In fact, “The secret to long-term weight management is to pinpoint your favorite foods and incorporate them by cutting back elsewhere,” Brill says.

There’s a place in any healthy diet for the occasional sweet or salty indulgence along with vegetables and fruits, whole grains, lowfat dairy products, lean protein sources, and nuts and seeds; however, foods you tend to binge on should not be kept in the house,

Weight Loss Planner • June 2011 • 18

Fail-Proof your life

How to identify – and do away with – the negative influences in life that create hurdles for weight-loss success.

F

rom co-workers with candy on their desk to that daily drive past a favorite fast food joint, there are plenty of negative influences to successful weight loss.

Keeping these influences at bay is a challenge for many. But it doesn’t have to be as hard as it sounds.

“The most important thing is planning,” says Amy Jamieson-Petonic, a registered dietitian and American Dietetic Association spokesperson in Cleveland, Ohio. “Folks need to be ready to make time to plan meals, plan a grocery shopping list, plan on when to get to the store and when to prep meals and prepare them.”

Jamieson-Petonic and Dr. Barbara J. Moore of Shape Up America! offered these other tips to keep negative influences from derailing a weight loss program.

How does one co-exist with co-workers who are not eating healthy or exercising?

“It’s OK that you have a goal to lose weight and eat healthy and your co-workers do not,” Jamieson-Petonic says. “I encourage my clients to keep telling themselves that they are doing this for themselves and no one else. This will help them feel better, have more energy and help them stay healthy to take care of themselves and their families. It’s not selfish, it’s self-preservation.

Jamieson-Petonic also encourages her clients to bring plenty of healthy foods and snacks to work “so that they are not tempted by the co-workers that have candy at thier desks, are selling cookies and sugary snacks for their child or who feel the need to let you know that you should just ‘forget trying to lose weight.’“ Dried fruits, trans-fat-free peanut butter, nuts, whole grain crackers and fresh fruits and veggies are some of the foods to bring to the office that will aid success, not failure, Jamieson-Petonic says.

How does one co-exist with family members that aren’t trying to lose weight?

“When it comes to healthy eating, start out by offering to do the cooking – including shopping for ingredients – so that meals are healthier and tasty at the same time,” says Moore, whose Clyde Park, Mont. organization was founded by former U.S. Surgeon General C. Everett Koop to raise awareness about obesity. “Once you can demonstrate that healthy meals taste good,

you will get converts. Once you have your converts, you can share the work.”

But when it comes to exercise, Moore says, “be prepared to go it alone because it may turn out that no one in your family will go with you on a walk or a jog, or to the gym.

Seek out some new friends who are interested in exercise. Build at least a portion of your social life that is focused on exercise.”

How can someone keep a big meal out from triggering a week long eating binge?

“Ask yourself if you had fun. If the answer is ‘yes’, then don’t berate yourself,” Moore suggests. “If the answer is ‘no’ then try journaling. Journaling is a process of introspection through writing that will help you better understand what you did and why. It will also help you plan what to do about it. As you write, work toward identifying just one thing that you did right and be sure to write that down. Now think of how you can build on that success.”

How do should a person deal with that daily drive past the fast food joint that tests willpower?

“Plan ahead so that you always have healthy snacks handy,” Moore says. “They can carry you across rough spots in the day when you may be tempted to stray. Make sure that the foods and snacks are truly enjoyable or this strategy won’t work.”

“Find a new route to work so you don’t have to pass by,” Jamieson-Petonic says.

“Why tempt yourself? In other situations, try having a big healthy breakfast with whole grain oatmeal, fresh fruit or an egg white omelet at home so you won’t be tempted.”

What are the best ways people can avoid or manage temptations or situations that can sabotage their diet?

“Use meditation or some other practice to stay centered and focused on your own goals,” Moore says. “Find an ally who is struggling with the same issues. Make some new friends with values and goals you share to share the journey with you.”

“I ask clients to eat every 3-4 hours to prevent getting too hungry and make unhealthy decisions,” Jamieson-Petonic says.

“It’s when we wait too long to eat that we have the most trouble making good decisions. That’s where planning comes into play.” © CTW Features

“The most important thing is planning. Folks need to be ready to make time to plan meals, plan a grocery shopping list, plan on when to get to the store, and when to prep meals and prepare them.”

— Amy Jamieson-Petonic, registered dietitian and American Dietetic Association spokesperson

“Find a new route to work so you don’t have to pass by places that might tempt you. In other situations, try having a big healthy breakfast with whole grain oatmeal, fresh fruit or an egg white omelet at home so you won’t be tempted.”

— Amy Jamieson-Petonic, registered dietitian and American Dietetic Association spokesperson

19 • Weight Loss Planner • June 2011

By Jeff Schnaufer CTW Features

Weight Loss Planner • June 2011 • 20

Stay on the

Fast Track

Nobody’s perfect. Knowing the best way to rebound from — and prepare for — lapses in exercise and healthy eating will keep good habits from falling by the wayside vacation, hectic holiday schedule, change in job, relationship or living space. Once you write those things down you can evaluate them in terms of how they will effect your existing or desired workout routine.”

Stevens and exercise physiologist Jason Karp weighed in on how to avoid other common weight loss lapses.

By Jeff Schnaufer CTW Features

I

f you are struggling with lapses in your workout routine or healthy eating to lose weight, Kathy Stevens suggests you look them head on.

“One way to prepare for lapses is to recognize them,” says Stevens, director of distance education for the Aerobic and Fitness Association of America in Sherman Oaks, Calif. “Accept that they are a very strong possibility but not the end of ones program. Create a list of things that may cause a slip or relapse, such as an upcoming

How Do You Keep A Week Away From The Gym From Becoming A Month?

“A lot of that is just like any other habit.

You have to ingraine it. You have to be consistent with it,” Karp says. “First and foremost, they have to have that desire. It has to be something that becomes completely important to them. The person has to really, really want to lose weight.”

“It helps to have a workout partner,” Stevens says. “Typically one will help keep the other motivated. It is unusual for both to not want to workout. And by having to be accountable to someone else, you are much more likely to show up. Another option would be to hire a trainer. Once you know it costs you extra, you tend to show up.”

“A lot of people think that they have to do so much exercise and initially it’s too much. They get overwhelmed.”

— Jason Karp, exercise physiologist

How Do You Prepare For and Recover From Vacations?

“If you are going on a vacation in a few weeks, you could call and find out in advance whether there is a gym in your hotel or where a local workout option might be,” Stevens says. “You could also prepare to lessen the guilt of an exercise-free vacation by adding in a workout or two extra the weeks before you go. Or you can make a conscious effort to include more outdoor sightseeing activities like hikes or bike rides. By thinking it out before it happens, you are in control of the lapse and ready for it.”

Will Going Too Healthy Too Soon Lead To Burnout?

“A lot of people think that they have to do so much exercise and initially it’s too much. They get overwhelmed,” Karp says.

“It’s harder when someone says, ÔI have to exercise an hour a day and completely change my diet.’ It’s easier if they start with two days a week of exercise and just change one area of their diet. Then they can start taking on more physically and psychologically.”

“Here is where it really helps to hire someone to help plan your program,” Stevens says. “That might mean a registered dietitian or certified personal trainer. It will be well worth it in the long run.” © CTW Features

By DARCI SMITH CTW FEATURES

M

Create Your Own ‘Loser’

illions tune into the “The Biggest Loser” TV show each season, inspired by watching the changes in contestants’ bodies, lives and even spirits every week.

Obesity – defined by a body mass index of 30 or over – is a concern for a growing number of Americans. According to a 2010 study by the National Center for Health Statistics, Centers for Disease Control and Prevention (CDC), the prevalence of obesity in 2007-2008 was 32.2 percent among adult men and 35.5 percent among adult women. A 2008 CDC survey found that 25.4 percent of U.S. adults did not spend any of their free time being physically active, including activities such as

walking for exercise, gardening, golfing or running.

These numbers show that millions of Americans need to start moving and making healthier food choices. But getting started can be a daunting task and, unfortunately, reality is that not everyone who has a significant amount of weight to lose can be a contestant of the reality TV show.

Hopefully, the following expert advice will serve as food for thought for those looking to replicate the success of their favorite contestants at home.

1

Determine why you eat.

Most people who overeat or have weight issues are emotional eaters, says Dr. Talia Witkowski, a former eating disorder psychologist and the current director of marketing and outreach for the Nelson Center for Emotional Healing, Los Angeles.

“It is not only important to address the emotional issue when losing weight – it is essential,” she says. “Without healing the emotional need for food, a person cannot lose all the excess weight they carry, and even if they do get down to a bottom weight, they will eventually put it back on.”

Or they may develop another addiction

or compulsive behavior to fill the hole that overeating leaves in their lives, says Witkowski, who strongly advises seeking help from a professional experienced in food addiction.

achieve a healthy and happy lifestyle

2

Don’t diet. “People tend to associate ‘diet’ with deprivation and other negative feelings,” says Melissa Buczek, a registered dietician, nutrition and wellness consultant, and founder of Right Start Nutrition. “When working with clients, I encourage them to think of the changes they make as lifestyle modifications.”

She recommends building a foundation of healthy habits, which will provide the education and tools needed to lose a significant amount of weight, as well as the motivation and confidence needed to stay on course.

Buczek believes rethinking portion sizes and keeping a food journal are both keys to success. “You can still enjoy your favorite foods but choose smaller portions,” she notes. “You’ll feel less deprived and find it easier to stick to your healthy eating goals, in the long run. Then, write down what you eat daily, including when, where, how much and how you feel at all meals and

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21 • Weight Loss Planner • June 2011

Having a team to help generate rapid weight-loss results isn’t a reality for most. Here’s how to be a ‘Loser’ without 24/7 assistance.

Weight Loss Planner • June 2011 • 22

snacks. It’s a powerful tool that allows you to stay accountable and increase awareness of your daily habits.”

Need help? Seek out a registered dietician, who must meet academic and professional requirements, she notes, or a group like Weight Watchers to provide accountability on a weekly basis.

3

Find a workout buddy.

Working out as part of a team also brings accountability, as well as support and camaraderie, says Rocky Snyder, a certified strength and conditioning specialist and personal trainer based in Santa Cruz, Calif. “It is by working with other people who are overweight and who are looking to do something about it, where the power to change lies.”

Buddies can be found in many places, such as at work, the gym, at church and in the family, Snyder says. “The parents of your children’s sport teams that normally sit on the sidelines and watch may be inspired to get off the bleachers and move.”

Think about it: there are very few things in life that are done alone, and most youth physical activities take place in a group setting, he points out. “Being in a group gives you a sense of belonging. It also makes you feel part of a team. It says that, you are not alone!”

Work It Out

California-based personal trainer Rocky Snyder recommends these five quick workouts that almost anyone can do in about eight minutes.

He explains that the approach is based on the Tabata Protocol, with eight total sets of 20 seconds of work and10 seconds of rest following each set. The total time to accomplish eight 20second sets with 10 seconds rest in between is four minutes; doing both parts of a workout takes eight minutes.

“The calories burned after the fact are what is the amazing part,” Snyder says.

“The body will require many calories to recuperate, and the majority of calories utilized for recuperation will be fat calories.”

4

Take advantage of health club fitness classes.

Exercising in a class setting “gives you a feeling of safety, that you are not being singled out as right or wrong,” says Donna Cyrus, senior vice president of programming for Crunch Fitness health clubs. “You have the ability to progress quicker, come back to [the] same class, get better and better.”

Plus, health clubs design most classes to make working out fun. Camaraderie often develops between classmates who exercise together regularly, as well as between students and the instructor, she says. In addition, students end up attending regularly when they realize someone notices when they’re not there.

Intimidated? Shorter classes, like those 30 minutes in length, that aren’t overly challenging can serve as group setting “safe havens,” Cyrus advises. “Go three times a week. Start with a reasonable choice of what can do first week, then slowly, but surely take yourself to the next level.”

He notes that some people choose rewards that make them feel better about their new and improved bodies, such as massages, manicures and pedicures, or a new hairstyle. Others might choose a trip or even an overnight stay at bed and breakfast.

Snyder recently worked with a group that set a non-self-centered prize for its six-week challenge: to donate dog food to a local shelter in the amount of weight lost multiplied by 10.

“A prize that focuses on helping others is not just altruistic but, from a spiritual perspective, quite powerful,” he says.

“Thinking of how we can be of service to others creates gratitude in our hearts.

Gratitude is a great way of right-sizing our own problems and getting out of our own way. When we are experiencing gratitude, the likelihood that we sabotage our progress is much less.” © CTW Features

5

Set a reward. “A veritable ‘carrot on a stick’ can be a very motivating tool for some that are goal oriented,” Snyder says. “It also allows those trying to lose weight to shift constant focus off their weight loss goal and more on something else they would like to acquire or achieve.”

Workout 1

Part 1 (4 minutes) 4 sets of bodyweight squats 4 sets of bodyweight lunges Part 2 (4 minutes) 4 sets of push-ups 4 sets of chair dips

Workout 2

Part 1 (4 minutes) 4 sets of jumping jacks 4 sets of split jumps (forward split, jump and switch legs) Part 2 (4 minutes) 4 sets of Burpees (stand, drop into squat, hop feet back to a push up, hop feet forward and stand back up) 4 sets of alligator push-ups (staggered hand position forward and back while performing a push in between each step with the hands like an alligator)

Workout 3

Part 1 (4 minutes) 4 sets of jump rope 4 sets of lateral shuffle (side stepping back and forth over 10 to 15 feet) Part 2 (4 minutes) 4 sets of squats with overhead dumbbell press 4 sets of prone plank with leg march

Workout 4

Part 1 8 sets of squats

Part 2 8 sets of renegade row (in a push- up position holding dumbbells, lift a dumbbell to the chest and back to the floor, then switch arms)

Workout 5

Part 1 (4 minutes) 8 sets of split squats (squats in a split position) Part 2 8 sets of push-ups © CTW Features

23 • Weight Loss Planner • June 2011

BeWare! tHe 10 Worst Fast FooD items aHeaD. By matthew m. f. miller CTW FEATURES

F

ast food has a place in the hearts of human everywhere, but should it have a place in their bellies? It’s not always easy to know exactly how unhealthy a menu item is, and with the constant barrage of advertising and inviting smells wafting through car windows, avoiding fast food isn’t just impossible – it’s unreasonable.

But that doesn’t mean there isn’t fast food fare that should be avoided at all costs.

David Zinczenko, author of the bestselling “Eat This, Not That!” book series created a list of the “Worst Fast-Food Meals in America,” which calls out the worst caloric offenders at major fastfood chains across the U.S. To determine the worst-of-the-worst list, Zinczenko evaluated calorie counts but also considered other nutritional values such as fat, saturated fat, sodium and added sugar.

Topping the 2010 list is the Quizno’s Tuna Melt with Cheetos meal, which contains a whopping 1,900 calories.

According to Zinczenko, that is the equivalent of nearly eight McDonald’s hamburgers.

Domino’s Chicken Carbonara Breadbowl Pasta (1,480 calories) mCDonalD’s Big Breakfast with large Biscuit, Hotcakes, margarine and syrup (1,370 calories, 46 g sugar) KFC Half spicy Crispy Chicken meal with macaroni and Cheese, Potato Wedges and Biscuit (1,660 calories, 5,050 mg sodium) Burger King large triple Whopper with Cheese Value meal with Fries (1,790 calories) Quizno’s tuna melt (large) with Cheetos (1,900 calories, 145 g fat) WenDy’s triple Baconator Combo meal with small fries and small coke (1,850 calories) Dairy Queen Chicken strip Basket (6-piece w/Country gravy) (1,640 calories) HarDee’s loaded Biscuit and gravy with large Hash rounds (1,530 calories) long JoHn silVer’s Fish Combo Basket (750 calories, 12 g saturated fat) Carl’s Jr. Double guacamole Bacon Burger with large Fries (1,590 calories) © CTW Features

WHat not to eat

Weight Loss Planner • June 2011 • 24