I am down in Orange County as I am finishing up my new book.

Whenever I am walking around in the malls, because that’s all they have, malls, you can see the overweight and obese people and most of them are eating and drinking.

There is a large Hispanic community down here. The research shows that they have a higher percentage of overweight and obese adults and children, and you really see it.

And the people aren’t just a few pounds overweight. Most of them are very large.

i was just at my favorite yogurt place, where you pay by the pound for your yogurt, fruit and toppings.

The thin people (I will put myself in that category) get the small yogurt and the fresh fruit on top.

The heavier people eat the large size, skip the fruit and pile on the candy, chocolate sauce, etc.

It’s actually upsetting!

Jim

I just noticed some researched that showed that soda consumption went very slightly down for the first time in years. That’s good.

What’s NOT GOOD is the fact that energy drink consumption skyrocketed.

if you are drinking these beverages, please know that they are packed with calories and really screw with your energy levels, since they send you a jolt of sugar and caffeine that is quickly followed by a crash.

And remember, liquid calories are a killer!

Jim

I know I have said this before, but it warrants revisiting.

I was just flipping channels and saw Alec Baldwin and Oliver Platt (he is now playing the husband in the new series, “The Big C” with Laura Linney) and they were both THIN.

I mean, I bet they both had 31 or 32 inches waists.

Now, they are both HUGE.

I only illustrate this since we get used to seeing them large and assume that they have always been this way.

Not true. I am positive their true body type should be 50 or 60 or 70 pounds less than it is right now.

As yourself, has the same thing happened to you?

Jim

Just wanted to share a project that I am doing in NYC.

I am helping the senior producer of a major radio show lose weight. She is soon to be 40 (sound familiar anyone?), the mother of 2 and holds a big, demanding job.

She is about 15-20 pounds up from where she wants to be, and is working with me, via the internet and phone, to drop the pounds.

In September, when she is back in NYC full time, she will be doing the D-TOQS to drop the final 10 pounds.

So, I have been receiving food diaries for over 2 weeks.

She usually gets up VERY early (like 4:30 AM) and generally barely ate.

Now, she is eating 2 eggs, fruit, whole wheat toast, etc. and at dinner, she is BARELY hungry.

I kept telling her, “the more you eat at breakfast, the less you will eat later in the day.”

Even Andrew (a Chicago trainer at my firm, Jim Karas Personal Training, who is in uber shape!), the true “freak of nature” when it comes to body comp and weight, agrees that he eats very little at dinner compared to what he eats earlier in the day. The inverse relationship holds as the research says, “more breakfast correlates to a smaller waist.”

I am in California for the next three weeks, and even I have really made a concerted effort to POUND the food at breakfast and lunch and find that I am hungry for very little at dinner.

Just yesterday, I started the day with 2 eggs, scrambled in PAM, with red pepper, 2 pieces of turkey bacon, a piece of 80 calorie whole-wheat toast and 2 pieces of fruit (great nectarines). I ate about 500 calories.

Had a shake at 10:30 after my workout for around 200 calories.

At lunch, I had this great seared tuna at Café R & D (Fashion Island, Newport Beach, it’s really great), with lots of greens, no dressing, and pounded iced tea. I estimate it was 400 calories.

At 4:00, I had 10 almonds and probably 100 calories of seedless watermelon. 200 calories.

At dinner, I had one glass of white wine, chicken made is a cast iron pan (translation, not an ounce of added calories), more red peppers (they were at Costco) and a big salad with just balsamic vinegar, tomatoes, cucumber and about an ounce of feta cheese. I was not that hungry at all. Altogether, another 500 calories

That’s 1,800 total calories. For the day, I worked out for 45 minutes (back and tricep and I’m really sore this AM), walked all over while shopping and running errands, spent 1.5 hours on a standing paddle board in Balbo Island (though it was chilly, and yes, I fell in three times, I did work up a sweat), so it was a pretty active day.

All I ate was 1,800 calories.

And I’m positive the big breakfast made a difference.

Today, I am writing all day and just finished some leftover chicken and vegetables (I love leftover dinner for breakfast), some salad and about 20 grapes (I’m counting these days as I tend to eat too many at a time – must be the Greek in me) and I’m writing all day. All that I will do for exercise/activity is cut out at noon to do about 30 minutes of legs as a break.

So, after this LONG email, the lesson to be learned is:

EAT A REALLY SMART BREAKFAST. Don’t skimp The shakes are approximately 300 calories and I bet that was more calories than most of you were used to for that time of the day.

Trust me, it works.

My weight has totally stayed off and I have even dropped another pound. I am on a mission to keep it right here, at 170 pounds, because I feel and see the difference.

Off to write….the book…….no more blogging!

Jim

Wall Street Journal reports there is a new thin pressure strip that cal help alleviate the pain of running.

How about quit the running?

Gee, that wasn’t so hard, was it? Why perform a style of exercise that you KNOW will result in injury?

Jim

Have you ever thought to yourself, “Self, you are not doing enough to ensure you die of a heart attack before you have to deal with that nasty growing old nonsense”? Then maybe you should see if your local state fair is selling the Krispy Kreme Cheeseburger. It’s exactly what it sounds like: A burger and cheese, with one or more doughnuts instead of a bun, weighing in at about 1,000 calories, according to one purveyor.

If that’s still too healthy for you, the Wisconsin State Fair has improved on the concept by adding chocolate-covered bacon on a stick, the Milwaukee Journal Sentinel reports. We’re not sure why there’s a stick. But in any case, the burger seems popular. “It’s a doughnut with chocolate-covered bacon and a cheeseburger put together. How could you go wrong?” raved one diner. “It’s really good,” his 9-year-old nephew agreed.

I am watching a program in Boston before a speech. There is a poll that Americans are very unhappy about how the government is dealing with issues and they want MORE control over the decision.

I couldn’t agree more, but how are Americans dealing with their health and the obesity epidemic.

They aren’t.

Why don’t we SHOW the government that we are able to handle problems personally and not require government intervention.

Why doesn’t everyone agree to lose 10 pounds?

Thoughts?

Look, the research is clear – those that are overweight have a FAR more difficult time staying away from high fat, high salt, high sugar foods.

So what should you do? Get away from them by:

1. Eliminating the cookie jar and food that is in sight. Put apples and pears out and you AND the whole family /office will eat them.

2. Don’t go to restaurants where you can’t resist the tempting foods that will NOT keep you on plan. Go to places that make sense.

3. Watch who you are with as the research proves that you will eat more with heavier friends. I’m not saying drop them, but be more mindful about what you are doing when you are with them.

4. It’s a bit like an alcoholic post-rehab. The first place he/she should go would NOT be a bar. Over time, sure, once they have the tools to resist drinking, they can be in that environment, but right off the bat, no. You should think the same way.

And all of this only matters if you really want to lose weight. If you don’t then don’t bother.

Jim

I met Bill Clinton a few years back at a fundraiser for Hillary’s run for president. I had a long chat with him about his weight and he only runs for weight loss.

Well, it shows. While he is lean in the wedding pictures, he does have the look of someone who doesn’t lift weights as his neck and face look really gaunt. Had he lifted, it would not appear that way as the muscle he would maintain would also help his face.

Bill – LIFT!

I will be on “American Morning” again tomorrow talking about brain chemistry and certain foods. Check it out. Should be on at 10:45 EST.