Tom Venuto’s New Body Fat Book!

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A few weeks ago I heard from Tom Venuto (the most knowledgeable fat loss expert you’ll find ANYWHERE.). He said he had been somewhat quiet during the past year because he had been working hard on a new book, a print or hardcover book! I own and refer to his ebooks (digital books) quite often, so I’m looking forward to reading his latest book. As someone who struggled with losing belly fat after the birth of my daughter many years ago and then while going through peri-menopause and most recently menopause, I can’t say enough good things about the information he shares. At 54, I wear slim fitting jeans and my 21-year-old daughter has remarked on more than one occasion, “Wow, Mom, you’re in great shape!”. Thanks Tom! Tom’s new book will be out on January 8th. I will probably be one of the first to buy a copy when it is available. I research and read a LOT about fat loss but I get the sense that he does that and more. So I always learn something new when I read his stuff. If you are serious about losing fat and you do not yet own a copy of Tom’s ebook Burn the Fat, I highly recommend you get a copy of that now. Trust me you don’t have to be a body builder to benefit from what he shares. (I’m not!) To learn more about the ebook read my review. (I believe he is updating Burn the Fat, so if you buy now you will receive the latest version as well as soon it is available!) In contrast with Burn the Fat, the new book, The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending EmotionalEating, and Maintaining Your Perfect Weight focuses more on the hidden psychological and emotional roadblocks that sabotage fat loss success than it does on diet or exercise. If you would like to learn more about this book, I have a copy of the press release for you to read: From Tom Venuto Via (Avery Books/Penguin Group) Re: pre-release announcement New Hardcover Book By Tom Venuto Reveals the 5 Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating and Maintaining Your Perfect Weight. http://www.BodyFatSolution.com By now, we all know that we gain fat when we take in more calories than we burn. But we’re not always rational creatures when it comes to food and exercise. Recognizing the emotional and psychological factors that sabotage success, Tom Venuto’s new Book, The Body Fat Solution (Avery/Penguin Group) hones in on the real causes of body-fat and provides a sound plan to take back control of our bodies and end emotional eating for good. In The Body Fat Solution, Venuto outlines the five principles that will retrain your mind and body for automatic success. Determined to help you keep the fat off for good, Tom shows you how to: - End emotional eating and stop diet self sabotage - change your vision through manageable goals for indomitable confidence - eat healthy, delicious food almost unconsciously and shed the pounds effortlessly - reshape your body through lean muscle training for a strong core and toned frame - invite a supportive social network of friends, family, and mentors to help you achieve your dream for life Venuto reminds us that calories do count! But The Body Fat Solution is neither super low carb nor super low fat, and he steers clear of demonizing entire food groups. Instead, Venuto helps you personalize an eating plan that takes into account your unique metabolism and calorie needs. He then presents illustrated workout programs to maximize the success of the diet plan that are fast and efficient. Most important, he helps you plan and organize your life so that you can fully implement your new goals and monitor your progress, and finally maintain your perfect weight for life. Tapping into his years of training expertise and personal experience, Venuto helps readers change their relationship with food, empowers them to take charge of their lives, and delivers a program that promises dramatic and permanent results. —————————————————— His program works. Combine what he teaches with what I share here on this website and you can achieve a weight and figure you’ll be very happy with! The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending EmotionalEating, and Maintaining Your Perfect Weight Fat Loss Plan Reviews Fat Loss Plan, Reviewsbody fat fat loss body fat loss weight loss Tom Venuto Burn the Fat diet exercise

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Weight Loss Success: Are You Buying the Best Products? Part Two

 Weight Loss Success: Are You Buying the Best Products? Part Two thumbnail

In my last post, I covered the importance of not being misled by photos of delicious looking food on packaging and being prepared to question misleading claims. I also touched on the need to understand that low fat isn’t necessarily low calorie. Today I have three more tips and a list of government-regulated labeling terms to keep in mind when buying low calorie and reduced fat products. (click here for Part One: Tips 1-3) 4. Be very careful of product endorsements by physicians or celebrities! These individuals may promote a product for certain benefits but often they are not telling you the ways in which the same product might be detrimental to your health or weight loss efforts. For example, an otherwise healthy food might contain a lot of sodium. 5. Take a second look at high fiber claims. Dietary fiber has been linked with a number of health benefits. It can help with weight loss efforts (see Dietary Fiber and Weight Loss) and lower blood cholesterol levels. However, be aware that added fiber, often called functional fiber, may not offer the same benefits as dietary fiber (the fiber as consumed in the original food). 6. Many multi-grain food products are NOT whole grain. The benefits of whole grain are many and the list is growing. I’ll be sharing an in-depth article about these benefits in the coming months. Till then, look for whole grains such as oatmeal, brown rice, whole-wheat pasta, popcorn, and whole-wheat crackers. If you would like to learn more about misleading labeling and how to go about picking the healthiest food products, I recommend that you visit a site called eBrandAid.com. At this site you can sign up for a no cost newsletter that will keep you informed about misleading products. In my first newsletter from eBrandAid (I just signed up recently), the topic was Light Juices. Are you really getting what you want if you purchase light juice? Here’s a quote from the newsletter: “The Bottom Line: Just about any brand of “reduced sugar” juice is designed to trick consumers into thinking they are getting a healthier option. In reality, you’re drinking up less juice and getting less nutrition. Don’t you feel cheated?” Something else to keep handy is a list of terms that are important for your weight loss or maintenance efforts. These terms are regulated by the government of the United States. Low Calorie: 40 calories or fewer per serving No Calorie or Calorie-Free contains less than 5 calories per serving Low Fat: 3 grams of fat or fewer per serving No Fat or Fat Free: contains less than 1/2 gram of fat per serving Reduced Fat: contains 25% less fat or more than the regular food item High Fiber: 5 grams of fiber or more per serving Lite: contains 1/2 the fat per serving or 1/3 the calories of the original product (or similar product) Sugar Free: contains less than 1/2 gram of sugar per serving Baked Not Fried: This refers to a product that has been sprayed with a light coating of oil and then baked in an oven instead of being fried. Often used with potato chips, crackers, or other chips. If you are like most others including me, you don’t have time to examine every product you buy. Here’s what you do. Start creating a list of trustworthy products that you know are good. Then when you are about to reach for a new product that “looks good” or “sounds good”, take a moment and check the facts by reading the ingredient and nutrition labels. Is the new product what it claims to be? If so, you may have found something to add to your list of trusted products. Congratulations on being in charge! calories Health Maintenance weight loss calories, Health, Maintenance, weight lossfood labels labeling terms packaging low calorie low fat healthy weight loss

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Weight Loss Success: Are You Buying the Best Products? Part One

 Weight Loss Success: Are You Buying the Best Products? Part One thumbnail

When you go grocery shopping, you shouldn’t need to be a detective to find low calorie healthy foods. But all too often that is precisely what it takes to locate the best products. Food manufacturers are savvy marketers. They’ve learned how to get your attention for food products with clever packaging. From pictures to the use of emotion-laden words and health claims, they can resort to strategies that are often misleading. You think you are purchasing one thing but really you are getting something else, something not as low calorie or nutritious as you thought. Your best strategy to keep this from happening is to read BOTH the ingredient and nutrition labels before making a purchase. Yes, this takes time. The benefits of doing this, however, are tremendous. Today I will share a few tips that will help you know when to take a closer look so you don’t have to examine every package. In my next post I will follow up with a few more tips.Image via Wikipedia 1. People like pictures. Photographs of tasty looking food help sell products. Wholesome food such as fruits and vegetables on the packaging may suggest that a particular food is a good source of those items. The reality may be quite different. The actual product may have just a tiny amount. Do pay close attention to frozen entrees, soups, and other heat and serve products. Check the ingredient label. Ingredients are listed in descending order by weight with the ingredient weighing the most listed first (water is included only if it is added to a product). 2. Be aware of what different claims actually mean. If you were purchasing a food product labeled as being 95% percent fat free, it might seem like only 5% of the calories come from fat. However, the fat free percentage refers to weight not calories. So the product is actually 5% fat by weight. Here’s an example. Don’t worry if you find it hard to follow, you’re not alone. Being aware that the fat free percentage may not be what it seems to be is what matters most. Let’s say the product in question is a luncheon meat. Each serving is 2 ounces by weight (about 56 grams) and has 70 calories. If each serving is 5% fat by weight, one serving would have approximately 3 grams of fat. (5% of 56 grams is a little less than 3 grams.) A gram of fat contains 9 calories. Therefore, each serving has a total of 27 calories of fat (3 grams fat per serving x 9). This means that 39% of the total calories come from fat not 5 (27 divided by 56)! Whew! Who wants to do all these complicated calculations? Not me! The solution is to check the nutrition label when you see this kind of claim. Look for the grams of fat per serving. NOTE: The fat percentage listed on the nutrition label (Nutrition Facts) has a different meaning from the fat percentage claim made on a package cover. The Nutrition Facts fat percentage refers to daily intake of calories (based on an average 2000 calorie diet) but not to the percentage of fat calories in the product. Confusing? I think so. That’s why you’ll want to look at the grams of fat per serving instead. (See 1200 Calorie Diet: Protein, Carbohydrate, Fat, and Fiber Needs to determine how many grams of fat you need on a low calorie diet.) 3. The term low fat is misleading. You would be much better served by looking for products that say low calorie instead. Low fat products are not necessarily low calorie. Sometimes the food manufacturer will replace fat with sugar or other ingredients to keep the food tasty. In addition, a number of research studies have shown that people typically eat more of a food when it is labeled low fat. Many people will eat as much as 50% more when the product actually has a calorie reduction of only 30% or less than the original product. I’ve shared three important tips to keep in mind when grocery shopping. In my next post I will share three more along with a list of government-regulated terms found on packaged food products and what they mean. A little bit of knowledge can go a long way in guiding your decisions about the products you buy. The best products will help, not hinder, your efforts to succeed with weight loss or maintenance and achieve better health. Eating healthy and keeping an eye on your calorie intake matters! calories Health Maintenance weight loss calories, Health, Maintenance, weight lossfood products labeling nutrition facts ingredient label low calorie low fat weight loss

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Low Calorie Healthy Carb Snacks: 100 Calories or Less

 Low Calorie Healthy Carb Snacks: 100 Calories or Less thumbnail

Today I have a list of low calorie healthy snack ideas with a focus on carbohydrates. It is the next in my series on low calorie snacks. If you’ve missed some of the earlier lists for low calorie dairy, low calorie beverages, and low calorie fruit, you can follow the links I provide at the end of this article. As with the other lists, this one is by no means all inclusive. There are far too many products in the marketplace to keep up with. If you would be willing to share some of your finds, please leave a comment. I would very much like to learn of other nutritious low calorie choices. Thanks! Image via Wikipedia Most by not necessarily all of the foods on this list have at least some dietary fiber. Also, whenever possible, I would encourage you to pick whole grain. Unfortunately, the front cover/label of many food products can be very misleading. Many so-called multi-grain products, for example, are not necessarily whole grain. I plan on providing you with an article soon to help steer you past the misleading claims on packaging. Knowing the meaning and validity of health claims will help, however there’s no substitute for reading the nutrition and ingredient labels. But who has the time to carefully read each and every product on the grocery shelves? If I’m in a hurry, I find I can easily purchase new products that are not exactly what I had hoped for with respect to calories or nutrients. When there’s no time for a more careful look, having a list of trusted products is the best way to avoid problems. Hope this list is of help. Low Calorie Healthy Grains (Carbohydrates) Breads: Plain Bagel - 1/2 medium - ~75 calories Mini-bagel (Whole Wheat by Pepperidge Farm) - 1 mini-bagel - 100 calories Cornbread - 1/2 piece (1 oz.) - 95 calories Bread, Whole Wheat - 1 slice - ~80-90 calories English Muffin - (Whole Wheat by Thomas) - 1/2 medium - 65 calories Multigrain English Muffin - (Light by Thomas) - 100 calories (Note: This product is enriched multigrain but not whole grain) Blueberry muffin, low fat - 1/2 medium (1 oz.) - ~70-80 calories Bran muffin, low fat - 1/2 medium (1 oz.) - ~80-90 calories Corn muffin, low fat - 1/2 medium (1 oz.) - ~80-90 calories Pita (Kronos Pita Bakery) - 1/2 pita - 90 calories Multigrain Bread (Brownberry) - 1 slice - 100 calories Natural Flax and Fiber Bread (Arnold) - 1 slice - 90 calories New England Brown Bread - 1 slice - 90 calories Nutrigrain Waffle (Eggo) - 1 waffle - 70 calories Kashi GoLean 7 grain waffle - 1 waffle - 85 calories Cereals: Oatmeal, cooked - 1/2 cup - 75 calories Granola, low fat - 1/4 cup - ~90-100 calories Cinnamon Crunch (Cinnabon) - 1/2 cup - 75 calories Corn Chex (General Mills) - 1/2 cup - 60 calories Crunchy Corn Bran (Quaker) - 3/4 cup - 90 calories Heart to Heart Oat Cereal (Kashi) - 1/2 cup - 74 calories Puffins Original (Barbara’s cereals) - 3/4 cup - 90 calories Puffins Cinnamon (Barbara’s cereals) - 2/3 cup - 100 calories Raisin Bran (Kraft) - 1/2 cup - 95 calories Crackers: Animal Crackers, plain - 6 crackers - 85 calories Graham Crackers - 1 cracker (small square) - 55 calories Oyster Crackers - 23 pieces - 60 calories Saltines - 5 crackers - 60 calories Reduced Fat Triscuits (Nabisco) - 3 Triscuits - ~65 calories Rye Crisp (Wasa Hearty Rye) - 1 serving - 45 calories Rice Crisps (various brands) - ~9 chips - ~70 calories Cookies: Sunflower Seed (Grace’s Best) - 3 cookies - 65 calories Swedish Style Vanilla Snaps (Mi-Del) - 3 cookies - 78 calories For more low calorie snack ideas, check out my previous articles: 1. Low Calorie Dairy Snacks 2. Healthy Low Calorie Fruit 3. Healthy Low Calorie Beverages 4. 28 Healthy Low Calorie Snack Foods to Go Till next time, watch those calories and eat healthy! calories calorieslow calorie low calorie snacks low calorie healthy snacks snacks healthy calories

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High Iron 1200 Calorie Sample Menu

 High Iron 1200 Calorie Sample Menu thumbnail

It’s been a while since I’ve shared a new 1200 Calorie Sample Menu. Many younger women do not get enough iron in their every day diet. Obtaining enough iron on a low calorie diet is especially difficult. However, this menu will provide you with plenty of iron. If you are over 51 or otherwise don’t need a lot of iron, you can easily adjust the total iron by changing a few of the menu choices. I’ve provided you with the iron count so that you can substitute other foods. The cereal I selected for this menu has 8.1 mg of iron for a 3/4 cup serving. There are other cold cereals with significantly more iron but I intentionally stayed away from those because the day’s menu includes other iron-rich foods. Your body will absorb more of the iron if smaller amounts are consumed throughout the day. Also, eating iron-rich foods along with a good dietary source of Vitamin C will aid the absorption of iron. For breakfast that source of Vitamin C is the orange juice. For lunch it is the tomato slices. And for supper it is the broccoli. In addition to iron, this menu offers plenty of fiber. The recommended dietary fiber count for women between the ages of 19 and 51 is 25 g of fiber. For women over the age of 51 the recommended amount is 21 grams of fiber. Sample Menu for 1200 Calories #14 Breakfast 3/4 cup Crunchy Corn Bran cereal (Quaker - 90 calories, 8.1 mg iron, 5 g) 4 oz. Skim Milk 4 oz. Orange Juice (56 calories) 1 Egg - Hard-boiled Snack 6 oz. Yogurt - Creamy Raspberry Light n’ Fit (100 calories) Lunch 6 Tbsp Hummus - 100 calories, (1.4 mg iron) 4 Slices Tomato 6 leaves Red Leaf Lettuce - (1.2 mg iron) 2 Slices Flax & Fiber Bread (Arnold, 160 calories, 5.4 mg iron) water, unsweetened tea or coffee Snack 1 medium apple with skin 1 cubic inch Low Fat Mozzarella (55 calories) Supper 3 oz. Chicken Breast Roasted - (.9 mg iron) 1 small baked potato (138 calories, 1.6 mg iron) Image via Wikipedia 1/2 cup Broccoli steamed 2 tsp. Light Butter with Canola Oil (Land O’ Lakes, 33 calories) water, unsweetened tea or coffee (Always remember to drink plenty of water throughout the day.) Total Calories = 1216 Total Fiber = 32.5 g Fat = 19% Carbs = 58% Protein = 24% Calcium = 1101 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day) Iron = 21.1 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg) 1500 Calorie Diet Menu Modify the 1200 Calorie Diet Menu to fit your needs. Other than coming up a little short on calcium for women over 51, this is a healthy well-balanced menu. You can increase the total calories to 1500 by choosing larger portion sizes for any of the foods in the menu. Or you can add additional foods. Till next time, remember to watch your calorie intake and stay healthy! calories Health weight loss calories, Health, weight loss1200 calorie diet 1200 calories sample menu diet 1200 meal plan 1500 calorie diet

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