Monthly Archives: April 2016




Normal sleep encompasses moving through four stages of sleep six times per night. Healthy sleep encompasses more REM sleep. The body repairs itself during stage three and four (non-REM) sleep. REM sleep allows the mind to process new information through the filters of past experience.

Growth hormone is released while we sleep – the vast majority within the first one and a half hours of sleep. Growth hormone is essential to a properly functioning immune system. When sugar is eaten late at night, it disrupts the body’s ability to manufacture growth hormone.

We are sleeping 20% less while working 158 more hours per year than our grand-parents. Less stable careers lead to more stress. A single night of poor sleep leads to a 20-30% decrease in immune system cells that fight cancer and viruses.

Further, researchers concluded that chronic sleep loss disrupts hormonal and metabolic systems. It was found that this could hasten the onset and increase the severity of diabetes, high blood pressure, and obesity.

Sleep deprivation increases the production of Cortisol, which triggers the hypothalamus to activate the appetite. Insufficient sleep may interfere with the body’s ability to burn off carbs, causing spikes in blood sugar, putting the body into fat-storage mode. Chronic sleep deprivation disrupts hormonal and metabolic systems, leading to diabetes, high blood pressure and obesity. Finally, sleep increases appetite and slows down metabolize, making you pack on the pounds.

Solution: Sleep impacts our ability to think, to remember, the body’s ability to heal itself, our immune system and more. What’s the sense of working and studying more if you can’t function the next day? Take 3 mg. of melatonin ЛА hr. before bed. Sufficient sleep? 8 hours a night.






#1 – Walking. Walk one hour per day if this is your primary form of exercise. Pick up the pace for fast results.

#2 – Running. Running will burn two times the calories of walking. Build up gradually to avoid joint pain.

#3 – Cycling. Ride in a safe place (off road), wear a helmet, and buy a quality bike. #4 – Swimming. Not as good as running or cycling for losing weight but builds muscle. #5 – In-line skating. Burns lots of calories. Wear helmet and padding. #6 – Skateboarding. A good alternative exercise for those tired of the usual. #7 – Rowing. No longer for just the rich.

#8 – Wild sex. Long, passionate sex resembles the floor exercises in women’s gymnastics.

#9 – Horseback riding. Great for building leg muscles. Fun, but not a primary exercise. #10 – Hiking. Hiking trails available even in big cities. Vary your routes to maintain interest.

#11 – Backpacking. A great fat-burner. Load up and take off for a few days. You’ll lose

more than weight: you’ll leave feeling relaxed and rejuvenated.

#12 – Basketball. Shooting hoops is a great workout and fat-burner.

#13 – Tennis. Tennis builds aerobic capacity and tones muscle. You can play against a backboard by yourself, or with a friend, or in a league.

#14 – Volleyball. Can be played in a gym, on grass, or sand. It can get you in the sun and is a great leg burner.

#15 – Golf. Take a few lessons form a pro; walk the course and you’ll burn more than 500 calories.

#16 – Soccer. Leagues are available for every skill level, men, women, young and old. #17- Softball. Same options as soccer.

#18 – Water-skiing. On the expensive side but a rush you can take with you.

#19 – Windsurfing. A basic board and sail is relatively inexpensive. Not that difficult to learn.

#20 – Badminton. Contrary to popular belief, badminton is a fast, rigorous sport that requires agility and skill.

#21 – Ultimate Frisbee. The game is across between soccer, rugby, and football. Teams are usually mixed gender.

#22 – Bowling. Bowling is full and takes a lot of skill…. and it’s something different!

#23 – Surfing. You don’t even need to be near the ocean. Artificial wave parks have sprung up across the country. Rent a board to see if you like it.

#24 – Dancing. A great way to mix exercise with social life.

#25 – Be more active at home. Mow the lawn by hand; walk up and down the step during commercials if you must watch TV. Rearrange the furniture.

#26 – Be more active at work. Take the stairs at break time. Sign up for an exercise class at lunch. Park your car several blocks away and walk the extra distance. Get up and stretch every hour.

#27 – Calisthenics. Great for people who are unwilling to join a health club. Examples are pushups, chair dips, crunches and jumping jacks.

#28 – Gardening. Trim the hedges, prune roses, plant flowers, and mow the lawn. Burns calories, gets you outside.

#30 – Active shopping. Go on a window-shopping hike. Walk through a mall, check out every store.

#31 – Clean the rain gutters. Climbing ladders and picking out leaves is a great workout. #32 – Paint the walls. Painting is great exercise and a color change in your home can inspire other types of creativity.

#33 – Clean out the garage. You’ll make room for the car on rainy days, and you may just make a few bucks when you have a yard sale to get ride of all your junk (someone else’s collectors items).

#34 – Sweep the sidewalk. Sweep as hard and fast as you can; you’ll get a real aerobic workout.

#35 – Enter a charity walk-a-thon. You’ll raise money for a good cause and look better in your bathing suit.

#36 – Explore a new city on foot. Check airfares since 9/1 provide great opportunities to travel, explore, and get fit at the same time.

#37 – Do errands by bike or on foot. Don’t be a slave to your car. Buy a grocery cart and walk to the store. You’ll do yourself and the environment some good.

#38 – Take a dog for a walk. Overweight people often own overweight dogs. Do both of you a favor and go for a walk.

#39 – Hit softballs in a batting cage. It’s a great way to get ready for the Softball season. Hit ’em till your quarters run out.

#40 – Hit a bucket of balls at the golf course. It’s not a wimpy sport. You’ll feel it in new different muscles the next day (plus it gets you in the sun).

#41 – Train with weights. Weight training burns almost as many calories as aerobics plus you’ll get toned ands lean so you’ll not only be healthy, but look healthy.

#42 – Treadmill. The best machine for burning calories. And you can do it in a

controlled enjoinment every time as opposed to outside on hot, muggy days.

#43 – Stationary bike. Something you can do at home or in the gym. Great leg workout

#44 – Elliptical trainer. The next generation trainers. Allows you to reach a high heart rate while maintaining low impact on your hips, knees, and spine.

#45 – Cross-country ski machine. Allows you to work upper and lower body muscles art the same time. A great way to prepare for the ski season.

#46 – Supine bike. Many people like this bike because the seat is more comfortable; gives the illusion of exerting while lying down.

#47 – Rowing machine. These machines build large muscle of the upper and lower body. Some machines are hooked up to computers that allow you to “compete” against other rowers.

#48 – Polymeries. Bounce exercises that increase speed and power for sports like volleyball, soccer, and basketball.

#49 – Water aerobics. Combines running with resistance exercise.

#50 – Exercise classes. The support provides inspiration – whether it’s step, yoga, spinning, kickboxing, or Pilâtes.





#1 – Keep a journal. It’s the most proven method for helping you change old habits into new, healthier ones.

#2 – Plan ahead. This will make all the difference when you come in for dinner. Instead of grabbing whatever is available, you’ll already have a plan and know ahead of time what healthy foods you plan to eat.

#3 – Consult an expert. Seek the advice of a licensed or register dietician to help you create a lifestyle plan, rather than a diet that you go on to go off.

#4 – Carry food with you. Getting caught without food will sabotage your diet faster than you can say “vending machine.” Successful dieters carry a backpack of food with them stuffed with a bottle of water, fresh fruit, dried fruit, nuts, yogurt, turkey jerky, and a protein drink.

#5 – Drink more water. It will help you control your appetite, not to mention the health

benefits of flushing newly released toxins out of your body as you burn up fat.

#6 – When you think you are hungry are you really thirsty instead? We often mistake

thirst for hunger. Drink first; if you’re still hungry, then go ahead and eat.

#7 – Avoid fructose corn syrup. By avoiding this simple ingredient, you will eliminate

most junk food and beverages that are keeping your saddlebags hanging on tight.

#8 – Limit added sugar. Too much sugar makes you a fat-builder, not a fat burner. Limit

all added sugar in your diet to four to six teaspoons per day.

#9 – If you use a non-nutritive sweetener chose Stevia Plus or Naturlose (also known as tagatose).

#10 – Always combine protein with carbohydrates and/or fat. This will slow down the

absorption of the carb and keep blood sugar and insulin levels and target for weight loss.

#11- Eat five fish meals each week. An excellent source of protein, fish is lower in

calories and high in omega-3 fats that support fat-burning, especially around your abs.

#12 – Eat whole grains. By replacing all refined cereals and grains with whole grains,

you’ll keep your insulin levels in balance and fill yourself up with great nutrients and fiber

to help control your appetite and slow absorption of total fat.

#13 – Limit grains to three servings per day. This leaves enough room for fruits and

vegetables, yet doesn’t put you in the red zone of your carbohydrate intake.

#14 = Drink milk and eat yogurt and cheese to consume healthy amounts of calcium.

Calcium consumption from dairy and been shown to help with weight loss and weight control.

#15 – Use whey protein. It’s hard for most women to get enough protein, especially right after you workout when you most need it. Whey protein gives you an abundance of the amino acids necessary for rapid recovery so you can get to your next day’s workout full of energy.

#16 – Say soy, please. Soy protein helps you hang onto your muscle tissue as you burn fat, and soy fiber helps reduce total fat absorption. Edamame is you most ideal choice. #17 – Choose lean meats. By choosing the leanest cuts of meat, you will cut down on your fat and calories and help your heart at the same time. These include sirloin, tenderloin, eye of round, top sirloin, top loin, and round tip.

#18 – Add ground flaxseed or oil to your diet. The alpha-linolenic acid converts to opmewga-3 in you body. It helps burn fat and avoid depression.

#19 – Tale a walk instead of a snack.

#20 – Turn off the TV. The temptation to sit still and eat is too great. Get up and get moving.

#21 – Get a hobby. Keep your hands and your mind busy – and away from food. #22 – Skip the juice; eat only whole fruit. You’ll lose calories and add healthy fiber at the same time.

#23 – Add nuts back into your diet. Although they are a dense source of fat and calories, the fats are healthy and will give you tremendous satiety. Just make sure to measure out a serving and don’t eat the jar.

#24 – Eat breakfast. Worldwide people who eat breakfast have better weight control compared to those who skip breakfast.

#25 – Don’t skip meals. You’ll find yourself panic eating from uncontrolled appetite surges. Skipping meals does not help you lose weight. Instead, you will slow your metabolic rate down and be further from your goal.

#26 – Eat enough calories. Very low-calories diets work at first, but quickly slow down your metabolic rate to the point where you don’t lose any more weight. Eat enough to fuel your exercise so you can train harder, increase muscle and metabolic rate, and burn fat.

#27 – Strength train. Muscle is the calorie-burning machinery of your body. The more

you have and the more you work it, the more calories you’ll burn all day long.

#28 – get a ball. When you have to sit still, whether at your desk or in front of the tube,

sit on and exercise ball. You’ll get continuous balance workout and burn a few extra


#29 – Do it by hand. Little things like sweeping instead of using an electric broom and washing dishes all use more calories that add up at the end of the day.

#30 – Eat more fruits ad vegetables. The fiber and nutrients will help keep you satisfied and well nourished.

#31 – Be picky about portion size. Without it, you could be off by hundreds of calories every day.

#32 – Drink green tea. Research has shown that one cup of green tea five times a day (or the extract according to directions) can help you burn more calories and lose weight. #33 – Out with alcohol. It will slow or even halt your weight loss. Drink a fruit spitzer made with grape or cranberry juice and sparking water instead.

#34 – Up with protein. When you reduce calories, you need more protein. It will also help control your appetite, burn more calories and hold onto muscle as you lose fat. #35 – Eliminate sports drinks. Unless you’re training for competition, sports drinks will slow your fat burning during exercise and add unneeded calories. Drink water instead. #36 – Eat most of your carbs before 6:00 p.m. Insulin is released on a circadian rhythm and secretions slow down around 6:00 p.m. You can still have some carbs afterwards, but get most of your carbs earlier in the day.

#37 – Eat after exercise. You need to refuel and recover so you have plenty of energy to stay active the rest of the day and exercise hard the following day. Have some protein and carbs immediately after exercise.

#38 – Sup some soup. It’s a great way to support your weight loss plan.

#39 – Limit restaurant food. It’s full of hidden fat and calories. You’ll have the best control when you eat at home.

#40 – eliminate friend food. Unless you can’t live without it, friend food contains mother loads of fats and calories.

#41 – Bag the chips. Replace them with baked varieties, as well as soy crisps and nuts. #42 – Get your rest. Seven to eight hours of sleep is ideal to promote rest, recovery, and a healthy outlook on life. Too little rest leads to heightened levels of stress hormones that build fat, nit burn it,

#43 – Eat small, frequent meals. This will help you control your appetite and keep your metabolic rate elevated all day long.

#44 – If all else fails, chew gum. Sometimes you just can’t get past the craving. If you don’t want to give into it, try sugar-free gum sweetened with xylitol. It will clean your teeth at the same time.

#45 – diet with a buddy. A partner in the process can, make all the difference. #46 – Go shopping. Celebrate successes with something other than food.

#47 – Focus on the company, not the food. At a social gathering, stand away from the buffet table and socialize. Food is not the main attraction.

#48 – BYOD. When invited to a dinner party, offer to bring your own dish. That way,

you can make sure to have something that fits into your diet plan.

#49 – Go small. Choose a small salad plate in the buffet line, rather than a large dinner

plate. It will limit the amount of food you can pile on your plate.

#50 – Brush your teeth early. You won’t want to eat again in the evening.

#51 – Stay well hydrated. If you wake up at night to eat, get plenty to drink during the day. You’re likely thirsty, rather than hungry.

#52 – Take active vacations. If vacations are deadly, then stay off the cruise and go for a more active vacation – lie bicycling around Crete,

#53 – Find an exercise buddy. A little pressure to keep with the program will help you through your slump times.

#54 – Switch to fat-free milk. It still has all the calcium and protein, but none of the fat and far fewer calories.

#55 – Wrap with lettuce. Make Thai-style stuffed lettuce wraps in place of bread sandwiches or tortilla wraps.

#56 – Eat grapefruit. It really does help with weight loss.

#57 – Go for the yolk. An egg yolk a day will help improve your mood so you can stick to your plan; this will have no negative impact on your heart.

#58 – Look forward to dessert. Give yourself dessert once a week. You’ll find that it

becomes a treat again, rather than an everyday expectation.

#59 – Eat at the table. Avoid eating standing, in the car, in front of the TV, etc. By

sitting at the table, you’ll help your brain to recognize that you’ve eaten.

#60 – Eat whole foods. The less refined the food, the more full of fiber and nutrients, the fewer calories and the more filling it will be.

#61 – Focus on what you need to eat. Don’t focus on what you can’t eat next. By the time you get in all the fluids, fruits, vegetables, grains, beans, nuts, sees, dairy and protein that you need each day, there isn’t much room left for anything else. #62 – Eat just before you’re hungry. It will help control your appetite cravings and keep your metabolic rate high all day.

#63 – Take a vitamin supplement. When you’re dieting, it’s hard to get in all the nutrients you need. A one-a-day type supplement will give you the nutrition insurance you need.

#64 – Get some iron. Even women who don’t exhibit any iron deficiency have less fatigue and perform better at their exercise when given some extra iron; 100% of the RDA will do the trick.

#65 – Get the most from your sweets. If you’ve got a sweet tooth, indulge it after your workout. That’s when your body really benefits from a high glycemic index carbohydrate to allow for rapid fuel replenishment in your muscles.

#66 – Eating out? Choose sushi. It’s a great high-protein, low fat meal. To go light on the rice, pick sashimi or chirashi sushi.

#67 – Switch from regular to diet soft drinks. You’ll save a bundle of carbs and calories. Those added sugars will halt your fat loss any day.

#68 – Play – make moving fun. Go out and shoot hoops with your friends or kids. #69 – Inspirational reminders. Paste up pictures and sayings of how you want to look and feel on your refrigerator, by the TV, on your mirror, to help you keep in the fitness groove so you’ll stick to your plan.

#70 – Fats food choices. Couldn’t avoid it and you’re stuck in fat food land? Wendy’s chili, just about any broiled chicken sandwich or Subway’s low fat fare, are all good choices.

#71 – Tap your feet. Studies show that people who fidget burn more calories on a daily basis and have better weight control.

#72 – Start a band. Playing an instrument will relax your mind and burn calories at the same time,

#73 – Get a dog. You’ll have tot take it for a walk at least once a day.

#74 – Park it far from the mall so you’ll have a little hike along with your shopping trip. #75 – Serve it up. Serve your plate before sitting down at the table. Avoid eating family style in an effort to make second and third portions less easy.

#76 – Don’t be a garbage disposal. Only eat the food on your plate. Throw out the food left on your children’s and spouse’s plates and what you don’t want on your own plate. #77 – No breadbasket please. Avoid filling up on the bread served before a meal. Request that the bread be served with the meal.

#78 – Move with the tube. Replace your sofa with a stationary bike or treadmill. #79 – Go light on the salad fixings. You can turn any healthy low-fat salad into a double cheese whopper by adding all the toppings at the salad bar. Be selective with croutons and bacon bits, and choose reduced-fat dressing.

#80 – Eat for yourself, not for your husband or boyfriend/girlfriend. They may eat more than you. Don’t try to keep up.

#81 – Don’t take pride in the clean plate club. Stick with your portion control and leave the rest to take it home in a doggy bag.

#82 – Take active breaks. Sitting still at your desk all day long will make you feel tired and depressed. The next thing you know you’ll be reaching for a candy bar as pick-me-up. Get yourself up instead. Every hour stand up and stretch and walk around. You’ll feel better, work better and ultimately, look better.

#84 – Make it easy. If time is an obstacle, don’t hesitate to use pre-cut veggies and canned beans. The nutritional content is a lot higher than not eating them at all. #85 – Convenient protein is available. Use pasteurized 100% egg whites when you don’t feel like cracking those eggs and dumping the yolks.

#86 – Shop the perimeter. When you go to the supermarket, shop the perimeter of the store. That puts you in the heart of the whole foods sections: produce, diary, meats, and fish. Be careful in the bakery section.

#87 – Just for chocolates. Switch your daily treat to Viactiv, the calcium supplement in a chocolate chew.

#88 – Choose real food. The fat-free and carb-free products don’t satisfy and you end up eating what you want anyway.

#89 – Pre-wrap treats. Buy individually wrapped portions of ice cream and candies to help control portion size and number.

#90 – Serving sizes: read labels. Many products like beverages and snack foods contain more than one serving in what appears to be individually packaged servings. #91 – Decorate your plate. Arrange your plate so it looks appealing, as well as tasting good. This is another way to help satisfy your appetitive.

#92 – Casserole chaos. What out for hidden fats and calories in combination dishes. Eat simpler foods to avoid this mishap.

#93 – Slow down. By eating more slowly you can allow you body’s built-in appetitive control system to kick in. When you eat too quickly, you can pack in more food before your stomach signals your brain you are full.

#94 – Clean your closet. Get rid of your fat clothes so you can’t slide back into them so easily.

#95 -100 calories per day equals 10 pounds per year. You can either lose it or gain it. 100 calories is equivalent to a slice of bread and a small pat of butter, half a large bagel, 1/3 of a large muffin, a small wrapped piece of chocolate candy, about half a can of soda, about six pounces of juice, or a five ounce glass of wine.

#96 – Excuse yourself. Get up from the table when you are finished so you age not tempted to nibble.

#97 – Don’t go hungry. Make sure you are not famished as you head to a social event.

Eating ahead of time will help you control your appetite and food choices.

#98 – Stay with the program. Weight loss doesn’t happen overnight. It takes weeks or months to see real results. If you stick with your plan you’ll get the results you’re looking for.

#99 – Skip the scale. Body weight does not reflect that is really going on with fat burning, muscle toning and enhanced fitness. Fitting into your “too tight” jeans is a better measure.

#100 – Set realistic, short-term goals. Decide to drink more water, eat more fruits and vegetables, eat at the table. Exercise daily. These are what will ultimately lead to your long-term objectives of weight loss.




Let’s face it, were all going to cave in to temptation. We look forward to our snacks; they keep us going on difficult days and through tough times. But it doesn’t mean we can’t exert some control over the situation. Knowledge, that’s the key. With the right info we can make better decisions. Better decisions lead to weight control. To do that you need the facts. Well, here they are: the best and the worst.


Best                             Cal.      Fat (garms.)      Worst                           Cal.      Fat (garms.)



AuBon Pair fresh           90                     0                 Cinnabun                      670                   34

fruit cup


Haagen-Dazs                                                                   McDonald’s

sorbet (I scoop)                        120                   0          shake (large)                           1010                 29


Aunti Anne’s                                                                   Au Bon Pair

original pretzel               340                   1                       croissant                                630                   42


Starbuck’s                    140                   1                      Dairy Queen                                450                   26

cappuccino16 oz.                                                       chocolate dipped

double cone


Au Bon Pair                                                              Starbuck’s mocha                          600                   25

Low-fat                                                                     (20 oz.) white chol

choc. Cake                   280                   4









There are plenty of pitfalls out there. It’s a minefield. But I’ve got a map you can follow to avoid disaster. There are always good alternatives – even in the fast-food jungle. Think of me as your personal trainer. We’ll fight the good fight together.


Fame                            Cal.      Fat (grms)         Shame                               Cal.           Fat (arms)


Subway’s 7 subs w/       260                   5              Cheese fries with.          3010                 217

Low fat ranch dress


Blimpie’s veggie               400               7          Movie theater  popcorn        1640                 126

Max sub


McDonald’s fruit                        380           5          Prime ribs16 oz.            1280                   94

And yogurt parfait

With granóla


Turkey sandwich            370                   6          Fettuccini Alfredo            1500                    97

With lettuce, tomato

and mustard


Grilled or broiled

Chicken or seafood       270                   8          Stuffed potato skins         1260                     95

with sour cream

Szechwan shrimp

or chicken w/rice           930                   19         Fudge brownie

Sunday                           1130                       57

Chicken, lamb or

pork w/rice                    750                   19         Beef and cheese

nachos w/sour cream              1360                   89

and guac


Pasta w/ clam sauce      870                   20         Denny’s meat                1150                          93

lover’s skillet


Fajita chicken / shrimp   840                  24         Carrot cake                   1560                       84

w/ Vegetables