To ideally keep weight, energy levels and the aging process in check, make one meal a day a salad loaded with:

1. As many different vegetables as you can find. Studies now show that variety IS essential, so don’t stick with the same spinach salad and call it a day.

2. 6-8 ounces of lean protein. A can of water packed tuna is easy to find, or go for grilled chicken or fish, some turkey or even some strips of lean beef. Just make sure that the protein is prepared with no additional fat as it has enough fat in the protein already.

3. VERY low calorie dressing. I use balsamic vinegar or one of the very low calories variety. Don’t make a salad then douse it with a lot of dressing, even the low-fat variety, and trick yourself into believing you are eating a low cal meal because you are NOT.

So, make it a point, either at lunch or dinner, to do this for the next week. I do it all the time and it works.

Jim

One of the biggest summer “Diet Busters” is mayonnaise. It’s on almost ALL store bought sandwiches, summer tuna, egg and potato salads and even shows up in most “spicy” sushi rolls.

If you look at the numbers, mayonnaise is LOADED in calories. I know I blogged about this before, but in New York, where calories are listed for all chains, those options with mayo possess hundreds of calories more than the non-mayo options.

So, watch what is lurking in your sandwiches or salads. It may be far more calories than you bargained for.

Good luck,

Jim

I can’t tell you how often I hear from a client that they had a big eating night because it was a “celebration” or that someone made a “special” dish just for them.

In the olden days, people celebrated on holidays and had special dinners on a few birthdays and anniversaries.

Now, there is a virtual “DAILY” opportunity to celebrate.

You simply have to decide if you are going to give in to all these temptations.

I remember a client of Indian decent who had to go her mother’s home every Sunday for a feast. She was desperately struggling with her weight and was the oldest girl and had to get married before her younger sisters could.

This girl was very pretty, but at least 75 pounds overweight. The pressure on her to marry was enormous and she would travel all over the country to meet potential, appropriate men who would all turn her away when they saw her weight.

So, on these Sundays, she would be required to eat the Indian feast, which, is generally loaded in calories and fat. Now, some of the choices are better than others, but it’s a true caloric nightmare in most cases.

So, instead of saying, “look mom and dad, you see I am struggling with weight. Can I skip some of these foods and have some steamed vegetables and protein instead?” No, she said it would be totally disrespectful to do so and ate away, saying that she had no other choice.

Do you see the crazy in this behavior?

This happens all the time when I hear a client say, “but they made the special cake for me….I had to eat it.” I have to say NO as you take the initiative and let your host or hostess (or parents) know that you are on a program and have to skip the cake or certain foods in the future.

Think about it. Are you one of those people who let’s the situation take control rather than you taking control?

Jim

This from “Men’s Health”

Keeping excess weight off can be difficult if you have heavy pals, according to a study in the journal “Obesity.”

That’s because you may be less likely to exercise and eat healthy in your free time.

The good news:

Befriending people who are fit may help you lose weight, even if you’re not consciously trying to.

Why?

People can emulate behaviors of close friends they look up to, says study author Ray Browning, Ph.D.

So, take a look at who you are hanging out with. I know that I frequently notice that a table eating a LOT of food is a table off almost all overweight people.

Think about it…..

Just like London, everyone here is walking on the streets, but none of them seem very lean. I mean, they are thinner than in the States, but like London, I truly think portion control is getting the best of them.

Remember, weight loss is:

75% Diet
25% Exercise

But the 25% MUST be strength training and is essential to your success.

See you back in the States tomorrow….

Jim

Well, I’ve been in London for the past 24 hours.

I know the city well, as I lived here for a semester of college and spent the summer of 2004 with Hugh Jackman as I trained him for “X Men III – The Last Stand.”

Two very clear observations:

1. The British are getting heavier. You can see it on the streets, in the stores and in the restaurants. They used to be smaller, and appear to be learning the way to overeat from us.

2. They are all out running in the parks and are overweight and NOT looking very happy. I mean, they really look pained as they run, and sweat, and frown. I wish I could tackle each of them and let them know that running is NOT the key to weight loss, improved health or a longer life. As I have said so many times, CARDIO KILLS and I wish they would stop.

That’s all for now. I’m off to do some more press and sign some books at local stores.

Jim

Here are the headlines:

The biggest premature killer of Americans is…..Americans.

Smoking kills 467,000 Americans a year.

High Blood Pressure kills 395,000 Americans a year.

Being overweight kills 216,000 Americans a year.

Of the 2.5 million dealths that occur annually in America, up to half could be prevented if people simply led healthier lives.

VERY interesting that universal health care is projected to prevent 18,000 deaths annually. Why do we even look at this as an option when we now know that we have the power to prevent a number far greater than that through behavior modification.

Think about it……and share this with others.

This from Real Age:

Can’t get to your toothbrush? Try sipping a cup of green tea instead.

Research shows that drinking green tea may be a good way to impress your dentist. In a study, the more green tea men drank, the better their gums fared during dental exams.

Green for Great Gums
You know that part of the dental exam when your dentist pokes and prods your gums to see how healthy they are? The study showed not only did frequent green tea drinkers have better results during the exam, but also their gums bled less. Here’s a bonus reason to drink green tea: better tooth enamel.

Polish Your Pearlies
Researchers think it’s the catechins in green tea that somehow prevent cavity-producing plaque from forming, which in turn protects teeth and gums. Catechins may also help reduce gum inflammation.

For all of you in Canada, I am on Cityline tomorrow talking about “The 7-Day Energy Surge.”

Enjoy!

Jim

I was just at a new client meeting and was singing the praises of frozen organic broccoli at Costco. I LIVE on it and my kids also eat it all the time.

We eat it so much that I have to house it in my office fridge in addition to my one at home. We eat at least one bag and sometimes two each day.

It just tastes great and is so easy to prepare.

Please go out and buy it and tell me what you think.

Jim