Archive for the ‘Uncategorized’ Category

Yet Another Reason to Reduce Sugar

July 16, 2007

I think that sugar, in it’s many forms, is one of the biggest causes of weight gain and obesity. It’s in nearly every bit of processed food you put in your mouth. Heck, take a look at the sugar content in the SALADS at fast food places; you’ll be shocked.

And now, there’s another reason why you should be cutting your intake: too much sugar may contribute to vision loss!

In a study published by The American Journal of Clinical Nutrition,  it was noted that a diet high in refined sugar has been linked to age-related macular degeneration (AMD).  This condition is known to affect the retina and affect your vision.  The study found that the higher in refined sugar your diet is, the greater the chance that you could suffer from AMD.  Conversely, the study also showed that those who ate a lot of fruits, veggies and other low-glycemic foods were found to have lower risk for AMD.

Hmmm…interesting.  Eat a lot of sugar and possibly hurt your vision, or eat healthier, protect your eyes AND lose weight.  What choice are you going to make?


Quick & Easy Steak Salad Recipe — Perfect for Sweltering Summer Days

July 15, 2007

Oh man, fire up the grill and get ready for your taste buds to start singing.  🙂

If you’re looking for a quick and tasty recipe to feed yourself and your family on these summer days when it’s too hot to cook in the kitchen, here’s one you’re going to want to try.  Not only is this dish tasty, it’s perfect for your weight loss goals; a portion of it is less than 300 calories!

Steak Salad with Tomatoes, Peppers, Sweet Onions and Balsamic Vinaigrette

This recipe serves: 4

Preparation time : 20 minutes
Cooking time : 15 minutes

For the balsamic vinaigrette:
1 tablespoon finely chopped shallots
3 tablespoons balsamic vinegar
1 1/2 tablespoons olive oil
salt to taste
freshly ground black pepper

For the grilled steak:
2 top sirloin steaks, about 8 ounces each

For the green salad:
8 cups romaine lettuce, washed and torn into bite-sized pieces
2 cups cherry tomatoes, rinsed
1 green bell pepper stemmed, seeded and diced
1/2 cup thinly sliced Vidalia onion
4 small crusty rolls

Cooking Instructions
For the balsamic vinaigrette:
1. Place the shallots and vinegar in a small mixing bowl and whisk to combine. Continue whisking and slowly add the olive oil. Season to taste with salt and pepper.
(This can be made in advance and stored in the refrigerator for up to 3 days.)

For the grilled steak:
1. Preheat the grill to medium-high.

2. Season the steaks with salt and pepper.

3. Grill the steaks on both sides until it is cooked through, about 6 minutes per side, depending on the thickness. Transfer the steaks to a cutting board to rest.
(The steak can be grilled in advance and stored in the refrigerator for up to 3 days.)

For the green salad:
1. Slice the steaks into strips and place them in a mixing bowl. Add the tomatoes, bell pepper and onion slices and half of the balsamic vinaigrette.

2. Place the romaine lettuce in a separate salad bowl and toss it with the remaining vinaigrette. Arrange the steak, tomato, bell pepper and onion mixture on top. Serve with a roll.

Nutrition Facts

Serving Size about 3 ounces of cooked steak with 2 cups of salad

Amount Per Serving

Calories 283

Protein 29 g

Total Carbohydrate 19 g

Dietary Fiber 3 g

Soluble Fiber 1 g

Insoluble Fiber 2 g

Sugar 4 g

Total Fat 11 g

Saturated Fat 3 g

Recipe courtesy of the American Council on Exercise.

10 Day Countdown to Fitness: Day 7

July 10, 2007

Welcome to Day 7of our 10 Day Countdown to fitness!

I’m assuming that you have done the previous assignments from the first 6days of the Countdown. If not, PLEASE go back and do them. They’re essential parts of this whole process. If you are serious about using the 10 days to jump start exercising for weight loss, you will not get the long term results you want and deserve without doing the previous assignments. If you skipped over them, or if this is the first post you’re reading in this 10 day series, you can find Day 1 here.

The assignment for Day 7 of the Countdown is pretty easy. I want you to start developing the habit of using the stairs instead of the elevator or escalator whenever you have the chance. This is another great way to get in a little extra movement without actually having to work out.

And yes, chances are this won’t add a whole lot of fat burning to your day.  But remember, this whole 10 Day Countdown has a cumulative effect on you.  You have been gradually adding little things to your day that, when added up, will have the fat dripping off of you while increasing your overall fitness level.

See you tomorrow for Day 8.


June 18, 2007

OK, I got tagged by Tammy for one of the “get-to-know-you-better” posts that circulate from time to time. They’re usually fun, so here it goes:

“INSTRUCTIONS: Remove the blog in the top spot from the following list and bump everyone up one place. Then add your blog to the bottom slot, like so.”

1. 3 Boys and a Lady

2. Life is Just Around The Corner

3. Tom LeDree

4. Tam’s Fitness Journal

5. Lose Weight With Me

“Next select five people to tag: (if you haven’t done it already)”

Here’s the 5 people I tagged –

Lady Rose



Chicken Girl


Now for the hard part — the questions

What were you doing ten years ago?

I was working as a Dispatcher on the midnight shift at the police department in my home town.  I was newly divorced, and the custodial parent of an almost 12 year old boy.

What were you doing 1 year ago?

Working as a manager in the marketing division of a big family owned company.

Five Snacks You Enjoy

1. Watermelon….Mmmmmm

2. Almonds and cashews

3. String cheese

4. Hard boiled eggs

5. Popsicles

Five Songs to Which You Know all the Lyrics

1. Anything by James Taylor

2. Girls, Girls, Girls — Motley Crue

3. Panama — Van Halen

4. Take the A Train – Duke Ellington

5. Never Smoke Weed with Willie Again – Toby Keith

Five Things You Would Do If You Were a Millionaire

1. Buy an old home on one of the squares in Savannah, GA

2. Make sure that my mom and dad, brother, and in-laws were all debt free and comfortable

3. Start a foundation to help help obese kids learn how to eat right and exercise

4. Arrange a private Wiggles concert for my 2 year old grand son — he LOVES the Wiggles!

5. Buy a big-ass RV and hit the open road

Five Bad Habits

1. Drinking coffee — a LOT of coffee

2. Ultimate fighting — I can’t get enough mixed martial arts

3. Expecting others to be as passionate about things as I am

4. Spending money on books

5. Having trouble saying “no”

Five things you like doing

1. Reading

2. Writing

3. Music — I love all types of music, and would rather have music on over the TV any day.

4. Spending time with my family

5. Traveling

Five things you’ll never wear again

1. bell bottoms

2. combat boots

3. a “KC and the Sunshine Band” tee shirt

4. a leisure suit (man, am I dating myself, or what?)

5. underwear — heehee

Five favorite “toys”

1. my guitars

2. lap top

3. cd player

4. ?

A Slight Delay

June 6, 2007

Hey, guys — had a busy day at work, I’m super tired, got to do laundry, the Stanley Cup finals are on and I gotta get ready for my wife coming to NY for a visit tomorrow.

Will you forgive me if I don’t post tonight?

On The Way Home

May 25, 2007

I’m flying home today for the holiday weekend.  Because of this, my posting may be a little spotty over the next couple of days.  I apologize in advance.

I hope everyone has a safe Memorial Day weekend.  Get out and move and enjoy yourselves!

Best wishes,


Want Another Reason to Avoid Processed Food?

May 21, 2007

If you’ve followed my thoughts on getting fit and thin for any amount of time, you are aware of my feelings about processed food. I HIGHLY recommend avoiding the stuff. Your best results for weight loss and health will come from eating whole, unprocessed foods.

Even though I know how bad the processed stuff is, I sometimes still get surprised by how bad it truly is. Today is one of those days.

If you’re looking for an interesting and educating read, pick up The Omnivore’s Dilemma: a Natural History of 4 Meals by Michael Pollan.


The author traces 4 meals back to their origins, and it’s amazing what’s in the foods you may be eating. For example, one of the meals he traces is the chicken nuggets that you may pick up at that fast food restaurant with the clown and the golden arches. Just some chicken and a little bit of breading, right?

Wrong! There are actually 38 ingredients in one of those mcnuggets…38! And about 56% percent of that nasty little morsel is made of corn (don’t even get me wound up about corn and high fructose corn syrup…that’s a post for another day).

But you wanna know the worst thing of all? There are several synthetic ingredients that are made in a chemical plant or a petroleum refinery.

Yep, you read that right. Ingredients like dimethylpolysiloxene and tertiary butylhydroquinone; one is a carcinogen and the other causes nausea, vomiting, ringing in the ears, and delirium. Sounds yummy, doesn’t it?

I’ve recommended avoiding processed foods because of the effect on weight loss, but it turns out there’s even more important reasons to avoid some processed foods.

I, for one, refuse to eat a big helping of carcinogens. I recommend you giving the matter some thought…it’s that important.

The Fastest Growing Group You DON’T Want to Be Part Of

April 23, 2007

Researchers are reporting that the fastest growing group of overweight Americans are those who are 100 pounds or more overweight. An article about it can be found here.

They are also reporting that the number of severely obese Americans INCREASED BY 50% between 2000 and 2005. And that’s despite an increase in the number of bariatric surgeries and other drastic weight lost methods.

That is a HUGE increase.

Think about it a minute. More surgical procedures to try to help people lose weight than ever before. More attention being placed on eating and exercise habits than ever before. And more people severely obese than ever before. By 50%.

So what the heck is going on?

After giving it some thought, I’ve come to believe that it’s 3 factors. I think it’s 1) a lot of conflicting information about diet and exercise, 2) marketers making money hand over fist by telling people they can lose weight effortlessly if they just buy what the marketer is selling, and 3) people looking for quick easy weight loss solutions. I don’t know about you, but I’ve been victim to all 3 of these factors.

Please know that you can make the choice to be clear of these 3 factors. This thinking is BS, and I think deep down we all know it.

You can choose to NOT be in the fastest growing group of obese people by choosing to follow the right principles of nutrition, exercise and attitude.

I will be happy to help you any way that I can, but the final choice is right where it has always been…in your hands.

Please choose wisely.


10 Weekly Steps to Begin Losing Weight: Week 6

April 22, 2007

For the last 5 Sundays, I have been posting weekly tips designed to give someone just getting started some small, easy steps to take that will help them lose weight. This is the Tip for Week 6.

This week, I want you to begin to move.

It doesn’t have to be a lot, and it doesn’t have to be strenuous. But it does need to be consistent. So for a minimum of three times this week, I want you to go out and do something that will make your heart rate elevate a little bit.

Pick an activity that you will enjoy. It doesn’t matter what it is. Ride a bike. Rollerblade. Walk. Whatever activity you choose, try to do it for at least 20 minutes. If you can’t do it that long, it’s OK. Just do whatever you can do. I know I’ve told you before, but when I started, I was so heavy and so out of shape that it was a struggle to walk for 10 minutes. But I started walking every day, and it was the first step in changing my life.

Try for 20 minutes 3 times this week. Go Monday, Wednesday and Friday. Or Tuesday, Thursday and Saturday. It doesn’t matter which days you go, only that you GO.

One word of caution: don’t try to do too much too soon. If you push too hard, you may get sore and quit exercising before you even get in the groove. For the first 2 weeks, it’s important to take it easy, and do LESS than you‘re capable of doing.

One of the keys to losing weight and keeping it off permanently is exercising. There is no way around it. If you’re not use to exercising, this one simple step is going to take you a long way towards your goals.


April 12, 2007

I got tagged by Lady Rose, who was tagged by FatLadySingz. Here is the official Gotta Get Goals post that started the whole thing.

Here are my Top 10 Goals:

  1. Help 1,000,000 people lose weight and get fit.
  2. Compete in and win a Muay Thai kick boxing tournament.
  3. Write a book.
  4. Get my body fat percentage to 9%, and maintain it.
  5. Own 20 rental income properties.
  6. Make my wife and family as happy as they make me.
  7. Have a second home in Savannah, Georgia.
  8. Get certified as a Personal Trainer.
  9. Retire with a big-a$$ RV that I can travel the entire country in.
  10. Spend 3 months every year in Europe or Asia.

Goals are SOOOO important in everything we do. And I figure that if I’m going to spend my energy to make the goals come true, then I’m going to shoot for the stars. I encourage you to do the same!

OK…I’m tagging the following folks and challenging them to make a Gotta Get Goals post:

Total Transformation, Charity, Tippin, K8, Doug and Southern Fried Fatty.

There were many, many more I wanted to tag, but just ran out of time…sorry!