Top 5 Foods to Prevent Cold and Flu

Along with fall comes the seasonal flu. It’s inevitable. People at high risk of catching the flu should protect themselves first and foremost with a flu shot. The Centers for Disease Control and Prevention has great information on steps you can take to prevent a flu infection. It includes the basics like washing your hands and avoiding people who exhibit flu-like symptoms. But I’m going to focus on an area that is often overlooked – your immune system.

The job of your immune system is to protect your body from bacterial and viral infections, such as the ones that cause the common cold and seasonal flu. The immune system protects you in three different ways:

1. It creates a barrier that prevents bacteria and viruses from entering your body (your skin).
2. If a bacteria or virus does enter the body, the immune system tries to detect and eliminate it before it can make itself at home and reproduce.
3. If the virus or bacteria is able to reproduce and start causing problems, your immune system is in charge of eliminating it.

So, one thing is for sure, we all need a healthy immune system and what you choose to put on your plate can help! You need to eat food. Fad diets without adequate calories or nutrients are sure to suppress your immunity. Instead, eat healthy and low calorie by hitting your goals for fruits and vegetables daily.

The immune system needs vitamins A, C, and E plus minerals like zinc (Zn) and selenium (Se) to do its job. I’ve compiled a list of foods that best help you meet the needs for these vitamins and minerals.

1. Spinach. Who knew you could get so much nutrition in such a small amount of food? A one-cup portion of cooked spinach gives you 377% of your daily vitamin A needs, 30% of vitamin C needs, 20% of vitamin E needs, and 15% of zinc. As if you need another reason to include spinach, try adding frozen chopped spinach to your favorite soup, tomato sauce, rice-based dishes, or serve it as a side in its own right with a drizzle of peanut satay sauce and grilled chicken skewers. Stuff it in your sandwiches or mix it in your salads. You’ll be greening up your eating in no time!

2. Sunflower seeds. Just a quarter-cup of these tasty seeds and you’ll get 90% of your daily needs for vitamin E. That’s three tablespoons. Spread it out through the day by adding a tablespoon to your morning oatmeal, one to your lunch salad, and another one to your afternoon snack of low-fat yogurt. It’s one of the healthiest ways you’ll spend 200 calories.

3. Lamb. A modest four-ounce palm-sized portion of lamb has 50% of your daily selenium needs and 38% of your zinc needs. Keep your portion of lamb small since it is high in saturated fat. A good way to include it is to mix lamb with brown rice or quinoa (or your favorite whole grain) with some cooked spinach (which we now know is an excellent source of the important immune system vitamins A, C, and E).

4. Red bell peppers. One cup of raw red pepper has 291% of your daily needs of vitamin C – more than an orange! Not only that, but you also get 100% of vitamin A. You can top your salad or sandwiches with red pepper. Try making veggie fajitas with black beans, rice, and red peppers.

5. Crimini mushrooms. Known as “baby portabella,” one serving of crimini mushrooms has over 50% of your selenium needs for the day. You’ll also get 15% of your zinc needs. Sautee some in a pan and add a can of crushed tomatoes for a quick sauce. Combine with your favorite whole wheat pasta noodles for a hearty fall meal.

When in doubt, eat a variety of colorful foods each day. Include veggies with lunch and dinner and fruits with breakfast and a snack. Stay off the booze and get plenty of sleep. All these things will help you keep your immune system healthy and in “fighting” shape. You can’t keep yourself from being “germy,” but by all means, simple steps like washing your hands, getting a flu shot, and eating healthy will keep you smiling all fall long.

How To Survive an Ultra Marathon

This September I competed in my first ultra marathon – a 50K (31 mile) trail race in The North Face Endurance Challenge series! If you’re surprised, trust me, I was too! I actually thought I was competing in a 20-miler! But, you know what, when it came down to it, I trusted myself and my nutrition fueling plan. I just committed to having fun. I’m going to apply these same tactics to my 50 miler coming up November 21.

Here’s how I survived my ultra marathon:

• Carb-load - Carbs are gasoline for the body and you can’t attempt a 50K without putting gas in the tank. I had two cups of whole wheat pasta with marinara sauce and some salted steak fries the night before my run.

• Early riser breakfast – I woke at 4 a.m. for a 7 a.m. start and I noshed on a toasted plain bagel with almond butter, a banana, and water.

• Drink early and often – Always run with fluids. Water is OK if you are exercising in cool weather less than an hour, but after that I’d choose a sports beverage. I gulped on 3-4 ounces of the sports drink every 2 miles (20-22 minutes), even if I didn’t feel thirsty. The number one health risk in an ultra marathon is dehydration. You prevent it by drinking from start to finish of your races and training run.

• Eat on the run – I had my last meal at 6 a.m. and crossed the finish line at about 1:30 p.m. That’s a long time to go without any nutrition. This is one of the things that makes ultra distance trail running different than other races, you spend more time at your rest stops and you get bits of food that help you delay fatigue and stay energized. I usually go for what looks appetizing and I favor salty foods over sweet, mainly because my sports drink is so sweet that the salty foods are a happy change.

Not only that, but the longer you engage in outdoor activity and the more you sweat, the more salt you lose. It is common for a heavy sweater to lose 1,000-2,500 milligrams of sodium per hour, and up to 5,000 mg sodium in a hot environment. I had 1/2-1 cup of chicken soup or broth at miles 15, 19, 25, and 28 and I honestly think it boosted me the entire time. The salty broth made me want to keep drinking between stops. I also enjoyed a boiled potato dipped in rock salt at one point along the journey. Other items on my list included cola, pretzels, and frozen oranges. Between rest stops, I chewed on cola flavored Powerbar gummies with 50 milligrams of caffeine (which actually gives a bit of an athletic performance boost).

Non-runners might be reading this and thinking “How can this stuff be good for you? Isn’t it what you are supposed to avoid?” That’s a mistake you don’t want to make if you venture into distance running. It can be very challenging and rewarding, but people who ignore the basics of hydrating and fueling to delay fatigue are the ones who end up with cramping, heat illnesses or the dreaded DNF (did not finish).

I finished the race in 6 hours 29 minutes and placed sixth out of 30 in my age group, and while I was completely happy with those stats, I think I was most impressed with my attitude and energy at every mile. Eight years ago, I worked in information technology, weighed 165 pounds, and even though I was a former aerobics instructor and personal trainer, I was barely active and my nutrition was in the toilet. I never would have guessed that I would one day finish an ultra marathon – something less than 10% of runners (that’s people who already like to run) ever attempt. If I can do it, you can too. Start somewhere. Take one mile at a time. Believe in yourself, even if nobody else does.

30 Days to Help Yourself: A Dietitian, Chef, and Trainer Team Up

Everyone wants to know the best way to lose weight. In a word, it’s support. Support is so important because it fuels your mindset and determination to accomplish any goal. Support comes from family, friends, and if you really want to be successful health and wellness professionals. Not only can dietitians, trainers, and “healthy eating” chefs explain what to do and why you should do it, but they can help raise you up when the going gets tough. Read about a new program in Key West called “30 days to a new you” to find out how health experts are teaming up to change lives.

Tell me about the 30-day program, who is involved, why did you start it?

We did this in response to so many people in Key West being ga-ga over the Medi-Fast diet. The packaged food tastes awful, so processed. And people think one-dimensionally..it’s got to be an integrated approach. Change the way you shop, change the way you cook, portion control

So Charlie Wilson, owner of Help Yourself organic restaurant, myself (an integrative nutrition therapist) Amy Spielberg, personal trainer and co-owner of StayFit studio are the 3 primary providers. I also enlisted the help of a functional medicine physician, Dr. Julie Ann Floyd…notice how we’re all women, too?

Our website really explains the nitty gritty details of the services that are included in the http://www.30daystohelpyourself.com/ Click on Challenge

We had 80 people (mostly women) apply, we narrowed it down to 6 finalist and then selected Leigh Smith, a 34 year old mother of 2.  She wanted this for herself but she also did it for her kids, to be around and be healthy for them We captured each of our finalists on video..this too is on the site…and Leigh broke down crying during this.  The girl needed help.

What makes this program stand out among other weight loss options?

What makes this unique is how often do you see a restaurant, a nutritionist, a physician and a personal trainer join forces to provide a comprehensive approach. This is what it’s all about, but most providers are working in their own little word and either don’t see the value or don’t want to network on such partnerships. We’re each experts in our own right but when you put it all together, you get something much more powerful than any one of us could have done individually.

We are very hands on…she’s getting her organic food everyday from the restaurant. And this has meant changing her husband and kids too. We did a kitchen clean out..on video..and we totally emptied her house. I took her shopping the next day to replenish and she bought things she never heard of….People have to live it, you can’t just talk about it.

Leigh is blogging on the site and there are lots of clips now of her explaining how she’s feeling and what’s happening to her. We’ve taken over her life for the next 30 days.

Is this something other communities can do?

Absolutely, but you’ve got to have really committed providers and you’ve got to be good at public relations. I have a weekly column now in our local paper, Key West Citizen, where each of us 3 experts write about what we did with Leigh each week and Leigh writes her view point. This gives the community as way to follow along in addition to the facebook page and our website.

You need providers who are all on the same page philosophically…and you’ve got to have a functional medicine type physician who understands the value of lifestyle and nutritional changes as it relates to well being.

From a business standpoint, this has been great for each of our businesses and we will now offer 30-day package programs that people will do in groups (starting Jan) so people can experience somewhat of what Leigh got…the cooking classes, the nutrition consultation, and the fitness.

You Can Count on Nutrition At Your Fingertips for Food Advice

Everybody eats. But not everybody is a food and nutrition expert. Good advice can sometimes be as hard to find as an H1N1 vaccine! But don’t fear, registered dietitian and author Elisa Zied has you covered in her latest book “Nutrition At Your Fingertips” (NAYF). I scored an interview with the MSNBC contributor. Read on to find out more about her book and get some excellent nutrition advice from a real expert.

Can you give me an “insiders peek” into NAYF, what is it?

Nutrition at Your Fingertips is part of Alpha Books’ At Your Fingertips series of books. It is designed to give you answers to your basic and not-so-basic nutrition questions quickly, accurately, and reliably. The book is highly formatted and jam-packed with food, nutrition, and even fitness information and it’s very easy to weave in and out of chapters to find the information you’re looking for. The best thing about Nutrition At Your Fingertips (besides the fact that, like other books in the series, it’s well organized) is that it’s a fact-based nutrition book–I did my best to compile and organize the latest and best information that’s out there from highly credible and reliable sources. It has certainly become a book I refer to everyday, whether I’m doing a media interview, writing an article, or answering a friend, colleague, or consumer question about food or nutrition.

Why did you decide to write it?

Ruth Winter, with whom I wrote my first two books (Feed your Family Right! and So What Can I Eat?!, both published by Wiley), actually recommended me for this project. I love to write, and because my first two books were informational but also very personal, I thought writing a great all-purpose reference-type book would be a much different albeit challenging experience. I had no idea what I was getting into with this book until I actually dove in and began writing. But as grueling and exhausting as it was, I truly loved writing it, organizing it, and researching every topic under the sun.

How do you think NAYF will help people?

I think Nutrition At Your Fingertips has the potential to be the go-to reference for people who care about healthful eating and fitness habits and at the same time, who want reliable information from a credible source. People who care about what they put into their bodies and who want to help their children or family members (or significant others) do the same without making drastic, complicated lifestyle changes. The book can help people of all ages figure out their individual daily calorie and nutrient needs, and make the appropriate adjustments in their daily habits (for example, lowering saturated and trans fat intake and increasing fiber intake). This book provides people with concise, easy to understand answers to their nutrition questions as well as practical tips–so thy won’t just learn what to do and why to do it to improve their health, but how to take action to move in more healthful direction.

Though the book has been out for only a week (it debuted on November 3rd), already I’ve heard from colleagues and personal trainers as well as consumers that the book is easy to read through, so informative, and a great resource–this makes me extremely happy and proud to have written this user-friendly book!

Since you’re a nutrition expert, and literally wrote the book on all these nutrition topics, what’s a good piece of advice you can give to people to live just a little bit healthier?

The best advice I can give anyone who wants to live a more healthful lifestyle is to not think in black or white but in shades of grey. All-or-none thinking does nothing to help any of us be healthier. Giving up favorite foods does not help either, and often sets people up to feel deprived and can even backfire completely and make you want the foods you’re trying to avoid even more desirable! My attitude is you only live once, and you have to choose your battles. Try to eat as many healthful foods as you can–those foods from the basic food groups (fuits, veggies, lean protein sources like fish, chicken, beans, nuts and seeds, and lean meats, low fat dairy foods, and healthful oils. Try to limit (but not eliminate, which would be very hard if not impossible to do) foods and beverages made with added fats and sugars, and stay as active as possible–walk more, play sports, take exercise classes or work out to music or videos, or even videogames at home. Don’t kill yourself or feel guilt if you overdo it at one meal or for a few days–just get back on a healthy eating track and remind yourself how great you feel when you’re in good shape, fit into your clothes comfortably, and have energy for all the things you want to do.

Oh and one last question… how can people order this book?

You can find the book almost anywhere online..amazon.com, barnesandnoble.com, and borders.com all popular. You can also contact the publisher at penguin.com to get bulk discounts on the book for groups, conferences, book fairs, or any other events that would find the book useful. To sign up for my newsletter and view video tips or read my blog (called TheZiedGuide), you can go to www.nutritionatyourfingertips.com.

Affordable Nutrition in Canned and Frozen Foods

Now that fall is on its way, the fresh summer bounty is dwindling down; but the truth is your diet doesn’t have to hibernate for the winter. You can get lots of great foods in the canned and frozen food aisles that are full of nutrition at a price that will have you dancing to the cash register. In this post, I’ll share some of my favorite picks and recipe ideas.

Canned beans

Not just the “musical fruit,” beans provide complex carbohydrates, protein, and fiber. In fact, a one-cup serving provides one-third of your day’s protein needs, half your fiber needs, and 65% of your folate needs (an important B-complex vitamin that helps prevent osteoporosis, Alzheimer’s disease, anemia, and homocysteine buildup in the blood). For less than a dollar a can, you can-not go wrong! Try cannelini beans, black beans, kidney beans, lentils and black-eyed peas. You can buy them with no salt added, low sodium, or rinse them before use to remove about half the salt.

Recipe ideas: add to salads, home-made bean dip, three bean chili, and breakfast burritos.

Frozen fruits and veggies

I’d love to highlight one particular fruit or vegetable, but the bottom line is they are all good choices! Frozen fruits and veggies are picked and minimally processed at their peak freshness. Freezing does not diminish the nutrition quality. Fruits and vegetables are “very good to excellent” sources of vitamins, minerals, phytochemicals, and fiber that help keep your body healthy. They are very low in calories too, so they help you lose weight without having to eat tiny portions. One cup of most fruits and veggies have less than 50 calories! Think about that, how full are you going to get from two cups of fruit and veggies versus the “100 calorie packs?” There’s no comparison.

Just glance at the nutrition facts label and ingredients list. Look for frozen fruits with no sugar added and look for veggies with little to no salt added. There are some great frozen veggies that come with a light sauce, just make sure the fat and sodium don’t diminish the health benefits.

Recipe ideas: thaw frozen corn and mix with canned beans and canned diced tomatoes for a quick side dish, steam broccoli and top with lemon zest, make breakfast or dessert smoothies with a cup of frozen fruit and a half-cup of low-fat milk or plain yogurt.

Canned fish

Canned fish is a low cost way to gain a lot of heart-healthy nutrition. The American Heart Association recommends eating fish at least twice a week because it’s a good source of protein and low in saturated fat. Fatty fish, including trout, sardines, tuna, and salmon, are also high in omega-3 fatty acids, which may reduce the risk of heart disease.

Recipe ideas: toss canned salmon in with scrambled eggs and serve over half a whole wheat English muffin with a side of fruit for a balanced breakfast, mix canned tuna with low-fat plain yogurt, celery, and onion for a quick and low-fat tuna salad served in a pita with tomato.

What are some of YOUR favorite canned and frozen food finds and how do you use them to eat healthier and manage your weight?

Soda and Your Bones, Friends or Foes?

By: Jolene, Penn State University, Guest Blogger and Rebecca

Times have changed over the last decade.  Super size meals have come on board at fast food restaurants.  The large beverages became the new small drinks and portion sizes of pretty much everything have more than doubled.

I’ve always wondered, which could be worse, the large sodas or the double portion sizes? As a runner myself, I have been concerned about soda consumption and link to fracture risk.  Fractures are a huge deal to me, because they could delay my competitive season — or end it.

Until recently, I have always wondered how soda consumption can lead to fracture risk.  Now that I know, I want to share it with you. Dark sodas contain lots of phosphoric acid.  Phosphoric acid is a compound which contains a negative charge.  When a lot of this negative charge enters the body, the body must work to maintain its normal state, an electro-neutral charge.   Phosphoric acid actively looks to bind with molecules that contain a positive charge that will neutralize its negative charge.  Phosphoric acid contains a negative 2 charge.  Both calcium and magnesium which freely circulate in the blood contain a positive 2 charge.  Phosphoric acid actively combines with both of these ions, primarily with calcium.  Once phosphoric acid combines with these ions, they become inactive and eventually get excreted.

Calcium is a very important mineral that functions in numerous processes other than the bone, in the body, such as muscle contraction, nerve conduction and blood clotting, to name a few.  Because calcium has these various functions throughout cellular processes in the body, calcium is maintained at a certain level in the blood.  With the large consumption of soda, phosphoric acid is combining with calcium, making it inactive.  This is causing the amount of available calcium levels in the blood to decrease.  Through a series of reactions, calcium reabsorption is increased in the kidney and is also mobilized from the bone to increase the blood levels of calcium.  If a lot of soda is consumed, one could become more prone to fractures, and could eventually become calcium deficient. No athlete wants this.

So, here’s the bottom line, just because a little of something may be okay, more is not better. Keep consumption of calorie beverages low and make sure you get your calcium and vitamin D. Part skim cheese sticks as a snack, fat free milk/soymilk in oatmeal or low sugar cereal, and lowfat chocolate milk for recovery are “most of the time” foods. Keep sodas to small portions a few days a week (or less). If you love soda, try carbonated water with a twist of lime.

Check out the new 90-calorie Coke cans video blog by Rebecca. Now there’s really no excuses to cut back.

The next time that you search for a refreshing beverage, you might want to think twice about your choices.  Of course drinking soda in small amounts is okay, as long as it’s done in moderation.

Is There Room For Personal Responsibility in Healthcare?

Much to my own surprise, I have largely stayed closed-lipped about the health care bill, town halls, and debates over these last few months. Part of the reason is that I have seen it mostly as a way to get health care to the under-insured and uninsured. Usually, health care is an area where I am vocal about the power and possibility of disease prevention. I want everyone to get on the “prevention bandwagon” and take steps today to be healthier – whether it is a community that secures funding to keep their pool and workout room open, or an employer who invests in “wellness” programs and health fairs, or families that decide to prepare a healthy meal at home and go for a walk together in the evenings.

There’s no doubt that the bulk of the nation’s health care costs are based on personal choices. Smoking, high blood pressure and being overweight are the top risks for early death, hitting more than one million early deaths each year, with physical inactivity, high blood sugar and alcohol use not far behind, according to an April study by the Harvard School of Public Health. The price tag for obesity has propelled to $147 billion a year, new government studies show, and smoking costs about $193 billion in medical expenses and lost productivity.

These are the facts. But what do you do about it? Do you continue with the “blame game” and make smokers and obese people pay more for health care? What if they can’t afford it? Is taxing caloric beverages really going to move the needle when we’re getting lost in a big haystack of health problems?

If there’s one thing I truly believe deep down it is that there is a significant gap in behavioral health education for all Americans. Yes, partly in the classroom and family living rooms, but other places too like the community, workplace, and doctors offices (when people get there). But the greatest gap continues to be how health insurance of today neglects people who want to work on their nutrition and eating behaviors by making it difficult for them to get access to preventative nutrition visits with a registered dietitian.

I probably turn away 10 people a week who call me wanting a nutrition assessment but want insurance to pay for it. Well, insurance is really limited in what they cover and it is not preventative in nature. So a person needs to save and save just to see me or they go without it. What is frustrating is that people do try to take responsibility, but they need help and support. They need expert advice, answers and counseling.

At some point, when we discuss weight management and personal responsibility, we’ve got to be honest about lowering the barriers that get in people’s way of living a healthy life. Sometimes that’s things like cost of equipment, race registrations, and gym/yoga memberships and other times that’s the cost of getting some basic counseling for what they can do to improve their eating habits, how they can cook more at home even with limited time and skills, and how they can build healthy eating habits with their kids. Other times, it’s even more simple… do kids in low income neighborhoods have safe sidewalks and parks? What about low-cost grocery stores?

If people are going to change their lives and perform new, healthy behaviors they have to believe they CAN do it and get the support they need to make the right changes in a way that’s not going to totally disrupt their life. I’ve always been in awe of the Biggest Loser, for those few fortunate people to get the right environment and motivation to finally shatter their unhealthy shell and chisel out a new, healthier version of themselves. But how do you make The Biggest Loser scalable to everyone?

So, what do you think?  Should we be talking more about disease prevention or do you think talking about “healthy lifestyles” is just too much lip service to ever amount to any real change in the cost of health care in the U.S? What is your experience with your health care for weight management and smoking cessation? Do you have real opinions on the future of health care and the future weight of Americans?

So proud of one of my clients, Mimi, who is in AARP for being 50+ marathoner. She lost 40 pounds so far. http://ping.fm/ICY5h

Paying for Protein: Salmon is Cheaper Than Hot Dogs

Still think you can’t afford to eat healthy? Think again! Hands down one of my greatest pet peeves is when people say they can’t afford to eat healthy. Whether it’s choosing a $1 candy bar in lieu of a 17 cent banana or buying a $3 coffee instead of a 50 cent low fat yogurt, people make food choices every day that don’t make nutrition a priority. But would you ever think that salmon, which is rich in omega-3 healthy fats to promote heart health and brain health, would be cheaper than hot dogs made with who knows what?

Check out this table that cost-compares sources of protein. Salmon comes out well above hot dogs, ground beef and ham for “cost per pound.”

Note that the cheapest protein (soy) is also the “greenest.” Soy, along with other plants, is easier on the environment because it doesn’t unleash methane gasses that animals do. In addition, a lacto-ovo-vegeterian (milk, eggs permitted) diet has been evaluated and found to be more sustainable than meat-based diets because it requires less energy, land, and water resources than meat-based diets. (Am J Clin Nutr 89: 1699S-1703S, 2009). Soy contains no cholesterol and very little fat which makes it very heart-friendly as well.

When compared as providing cost per gram of protein, low quality meats are among the most expensive items; not to mention they contain far more fat and saturated fat – which is less heart-healthy. So do yourself a favor, pick up some salmon and grill it. Enjoy salmon over a bed of greens and some red skin potatoes. Buy some soy crumbles and use them in pasta sauce with crushed tomatoes for an inexpensive and affordable meal.

Biggest Loser at Home: Changing Behaviors That Matter

I am dedicating my blogs this week to tips for how you can get The Biggest Loser experience at home. As the experts behind the show explain, one of the reasons the people lose so much weight consistently is because of their new environment. But you can change your environment at home, too. Biggest Loser success is within everyone’s reach. Earlier this week, I blogged about how you can change your nutrition and exercise environments, today I’m going to review a series of important behavior changes that will help you lose weight with the contestants.

Since the first season, experts behind the scenes of the show found the contestants shared many characteristics, which I listed below along with tips for changes you can make along with the contestants:

No idea of the number of calories they need or what they actually consume.

Your behavior change solution: Try the DietsInReview.com health calculator to determine your calorie needs. Visit www.mypyramid.gov to journal your food intake to compare your needs to what you actually consume.

Most skip breakfast and snacks and let a long time go between meals.

Don’t skip any meals and eat every 3-4 hours. Don’t let more than 5 hours go between meals. You have to eat to lose weight – it’s what you eat that matters most.

Most consume very little fruits and vegetables.

If you follow the Biggest Loser diet I introduced earlier this week, you will follow the 4-3-2-1 plan that has you eating 4 cups of fruits and vegetables a day. Get 1/2 cup of fruit with fat-free Greek yogurt at breakfast, 2 cups of veggies as a lunch salad, 1 cup of raw veggies as a snack or with dinner, and 1/2 cup of fruit with dinner.

Most are not getting enough protein, and what they do get is high in saturated fat.

Choose lean protein and try to get fish most days of the week. Choose canned tuna, white fish, or salmon. Shrimp is also low in saturated fat. Chicken, pork, and beef with no skin and visible fat trimmed can be healthy, too. Have tuna on your lunch salad and beef or pork at dinner. Vegetarian? No problem! Beans and rice are an excellent source of protein. Try black beans, cannelini beans, and lentils.

Most get very little whole grains.

The Biggest Loser diet has very little grain servings, so you gotta make them whole grains. Whole wheat products, corn, brown rice, and quinoa are just a few examples.

Most have too much “white stuff” (sugar, refined flour).

If you follow The Biggest Loser Diet to the letter, you aren’t eating products with these ingredients.

Little planning of meals, mostly on-the-go eating and dining out.

Reserve about 3 hours a week to plan your meals, make a grocery list, and shop for the ingredients. This will save you time, calories, and money because you won’t need to dine out or worry about on-the-go eating.

Most are meeting their daily caloric needs through beverages alone (e.g. caloric sodas, juices and fruit punch).

This is just plain scary. Don’t drink your calories. The exception for me is fat free milk. You can include fat free milk in oatmeal or with a piece of whole wheat toast with a tablespoon of almond butter. Milk has calcium, vitamin D, and natural protein and carbs.

Many consume very little water.

If you aren’t drinking calories, you’re drinking water to stay hydrated. Try infusing water with lemon or orange slices. I also like to brew herbal tea and keep it cold. I mix it with carbonated water for a fizzy, calorie-free drink.

Nearly all reported limited to no exercise.

If you read my article earlier this week about the Biggest Loser workout, you know you should be getting 7 hours of exercise so this change is easy for you! If you haven’t yet worked up to 7 hours, keep up with what you are able to do and add 30 minutes a week.

Nearly all prioritize everything and everyone else in their life ahead of their own health.

It’s great you have people in your life who you love, but don’t you want to be there for them as long as possible? That means you have to be a little selfish and make the time to workout, insist on healthy meals for the family, and make sure everyone gets their sleep. No lounging at the computer and TV at night on a usual basis. Set limits on these things that don’t add quality and health to your life. Before you know it, you’ll wonder how you ever got along being so sedentary and eating so sluggishly.