READER QUESTION FOR JANUARY

READER QUESTION FOR JANUARY Jan 10, '10 11:02 PM for everyone TODAY'S QUESTION is from a college student friend of ours. He is over 6 feet tall and has played football in the past, which encouraged a hefty weight. Now that he is in college, he wants to lose some of the "bulkiness" and trim down a bit. ============================================================ January 8 Hey Anita, I have gotten back to working out, running, and riding my bike. These are the easy things for me to do because i enjoy them so much. The hardest part is eating significantly less than what I eat now. I have been doing some research and found a calorie counter and i filled it out and it says that in order to lose about 1.5 to 2 pounds a week i can only consume around 3,300 calories a day being very active. Does that sound about right? And, what do I need to start eating that does not break the bank? DAVE January 9 DEAR DAVE, Probably less, but you're going to have to find your own number. I was an overweight child. Every chart I look at tells me that I can eat 1800-2000 cals a day and maintain weight. They aren't right. I've tracked it for years and if I eat that much I gain. So you have to find YOUR own number through trial and error. For the last two days I've been using DAILY BURN and I REALLY LIKE IT. Click here and join my group, then start putting in what you eat every day. http://dailyburn.com/challenges/team_beachbody_fitness_usa_team_beachbody_fitness_fanatics ~~~~~~~~~~~~ HOWEVER, THIS TAKES A LOT OF TIME! SO I'LL GIVE YOU AN EASIER OPTION TO TRY AND SEE IF IT WORKS. I imagine it will. You must do it for at least a week or two to see. ~~~~~~~~~~~~ YOU JUST HAVE TO REMEMBER TWO RULES OF THUMB: 1. First, don't buy anything that has more than 3 grams of fat per serving. 2. Second, if there's something that has 4-5 and it is a food you really like, buy it ONLY if it is something you don't eat every day (for example, twice a week is OK) If there is a food you like that has 9-12 grams, make sure it is a MEAL, such as the Sam's Choice Chicken Alfredo Meals that are frozen and they come in 4-serving boxes (about $7 at wal-mart). Those are OK too. I mentioned those in my last video because I think they taste great and are good for you. There are about 4 different varieties of chicken meals in that brand. We didn't care for the greek one very much, it was OK, but way too many black olives. And they aren't frozen food. They have regular raw chicken that has to be cooked (I can tell you a fast way to do it). Anyway, it's not frozen food like Lean Cuisines, which you should stay away from. If you don't lose quite a bit of weight the first week doing this, I mean at least 3 pounds, then you have to start tackling calories. Last night I was genuinely hungry before going to bed, I mean my stomach was hurting for real, but I had put in my calories for the day in DAILY BURN and was already up to 1500, can't lose weight on more than that, so I just didn't EAT any more. I drank a 25-calorie hot chocolate and took my vitamins and went to bed. I didn't like it but I did it. I have eaten my share over Thanksgiving and Christmas, so I know it didn't hurt me! It might take you 30 minutes on the DAILY BURN site to figure out how to put in everything, but it isn't too hard. If you don't have 30 mins, call me anytime after 9 pm and I will walk you thru it and it will take 10 minutes. Unfortunately I have to deal with my weight every day. I ALWAYS want to eat more than I can have. But I have learned that I can just about eat as much as I want as long as I buy/eat the right choices. I do eat salads until they are coming out of my ears! But they are healthy and combat cancer so that's OK. Summary: I'd do fat first, keep it between 30-60 grams a day. Much easier to count and keep track of--you can almost do that in your head as the day goes by. Then if the weight doesn't come off, calories. The good thing about DAILY BURN is it keeps your protein counts too, which is what I would teach you to do next, to make sure you are getting enough per day. (about 150-200 grams) Write back if you have any questions. ANITA p.s. I buy BODY FORTRESS chocolate whey protein at WalMart and drink 2-3 (usually 3) scoops every morning for breakfast. Must use blender, can't shake it. Use water/ ice. If you don't like it with water, use 2 scoops and 1 cup of skim milk, some water, and ice. Pour into a 32 or 44 oz Coke cup from the gas station, put in some ice cubes, and take it in the car with you. Option: drink half of it with 1-2 pieces of toast (100% whole wheat) and then keep the other half in your car to drink between/after your class for morning snack. Eric makes turkey bacon every morning and cooks in micro for at least 2 or 2.5 minutes, until it is almost burnt, really crispy. You can put that on your toast and eat as a sandwich. Very fast and EASY. January 10 ANITA, WOW! Thank you. This will be helpful to try and get started figuring this thing out! I move in with my roommate this week and will be doing more cooking for meals so this really helps on what to buy and what to start eating. I will let you know if I have any other questions (and I sure will have more questions). Thanks again. DAVE DAVE Jan. 10th Cool! I had some time to mess with that site you told me to join and I got set up. I am going to try that out and see if I can remember to keep up with it. I think it is going to help alot. I am excited to get started. I am going to try to keep on track. DAVE Jan. 11th Well I have been doing the program for half a day and like it already!!! I am determined to lose weight. How can i join your challenge? ANITA Jan. 11th If you click here it should take you right to the page and you click JOIN on the right-hand side, I think. http://dailyburn.com/challenges/team_beachbody_fitness_usa_team_beachbody_fitness_fanatics >>>>>It will really help you.>>>>>> FOR EXAMPLE, I ate a mini bagel. I just typed in "bagel," chose one, and put in .5 for the serving size. You don't have to get the exact item, just pick something close. We aren't doing algebra here, just getting a calorie range.... I ate a buffet at Golden Corral, and even with a big salad, I still figured it was a bunch of calories. I typed in BUFFET and it came up with INDIAN BUFFET as 600 calories, so I said, yeah, that' s probably about right. I didn't do it yesterday so I am doing it right now for sure. If you wait until the next day you won't remember. Calculate your fat in your head as the day goes on and try to keep a running total, because it won't do you any good if you get to the end of the day and you've eaten 100 grams of fat. Besides weight gain, that's just asking for a heart attack. Did you buy protein powder yet? EAS is at Sam's and it is great brand too. In fact, I think EAS makes Body Fortress. If you buy those ready-to-drink protein cans you will go broke. Must get the powder. Protein Bars: the best for the price are PURE PROTEIN, box of 6 at walmart is about $6. Don't live on those, eat only when you need food and don't have anything else available that's healthy. You could also keep a notepad in your car and write down what you eat so you don't forget at th eend of the day. MY DAILY BURN TOTALS>>> cals 1624.9 - fat 35.1g - carbs 184.1g - prot 157.0g My fat is a little higher than normal because I ate breaded salmon which was 15 g fat for one piece. But I don't eat that every day, the kids like it so I buy it about once a month. I probably ate slightly less protein than that just because I used what was on the list instead of inputting my own exact number. All I want to know is, was I around 1200 or 1600 today? I will lose weight at 1200-1400, but not much at 1400-1600. So I am just looking for a range. THAT 200-CALORIE DIFFERENCE IS WHAT I AM LOOKING FOR. There's a personal trainer saying that goes, "You can't out-train a bad diet." What YOU want to know is, am I eating 4,000 calories a day? 3,000? 2500? Once you know where you are, then you will know where you need to go. A. p.s. even if you miss putting in your food 2 days a week, you will still get a good idea if you can keep up with it for 5. Try not to miss more than 2 though. DAVE Jan. 12th Hey tomorrow I am going shopping for some healthy groceries. I have been doing pretty good about putting in the right stuff and keeping track. I am on my laptop alot for school and different things so it should not be to hard to keep track. I am starting to see that on a daily basis I probably have been eating around 3,300 calories a day. Because as I have been cutting down I have added in what I would normally eat after a meal and I have cut out that not-needed food. Hopefully by the end of this deal I will be able to send you a before and after picture. On daily burn when does the new day start? ANITA Jan. 12th I don't know, I guess midnight! (are you eating ice cream at 3 am?? If so, stop that... ha ha) Today I was at Wal-Mart and was over in the meat section. I almost bought SADLER'S BBQ, which is pre-cooked and you just warm it up. I turned over the box, and AAAAAAHHHHHHHH! 15 Grams of fat! no! I went over to the LLOYD'S brand, right next to it, 3 GRAMS of fat (and it was cheaper too). I bought 3 of those and Eric/David/Mark had it for dinner tonight on 100% WHOLE WHEAT BUNS. They said it was great and they want it tomorrow night too. The package was $4 and there was some leftover (I was at work so that was for the 3 of them). Pretty good price for feeding 3, I thought. BTW, the BBQ Chicken had more fat than the beef, so I bought the beef. READ LABELS! When you buy bread, make sure the bread says 100%. Not just "whole wheat." It has to say 100% whole wheat. That's important! Here's your trivia question: What healthy food can be thrown in your backpack, stay in there with your books for 3 or 4 days, won't smash, and can be eaten just fine without refrigeration at any time of day or night? (Keep this food in your backpack at all times.) Hint: it keeps the doctor away Here's a grocery list to start with, I'll put them in groups as you would eat them for meals/snacks: ***NOTE TO BLOG READERS: Remember, I am writing this for a college student!*** 1. Chicken breast (tenders, frozen, they cook faster than the whole chicken breasts, can even cook them in skillet), Success brown rice 4-packs in a box, green beans, salad items. >>>>> COOK A WHOLE BAG OF CHICKEN TENDERS EVERY SATURDAY AND PUT IN REFRIGERATOR IN A GALLON ZIPLOC BAG. Can be eaten cold, on a salad, with BBQ sauce, on a sandwich, on a taco, with spaghetti, with macaroni, etc etc. <<<<<< 2. Fat free sour cream, picante sauce, baked Tostitos, corn tortillas, lettuce, fat free Kraft cheddar cheese, envelope of taco seasoning, small tomato (eat chicken on the tortillas, warm them in microwave), can of black beans (warm up in microwave) 3. Lloyd's BBQ beef, 100% whole wheat buns, lettuce, corn, salad 4. Eggs, fat free mayo, canned tuna or chicken for tuna salad or chicken salad with boiled eggs in it, 100% whole wheat bread 5. We try to stay away from lunchmeat, but you will probably have to buy it -- buy 98% fat free lunchmeats, mustard, lettuce, pickles, tomato, or fat free mayo, bread 6. Enchilada Hamburger Helper (make it with a can of chicken breast) 7. Frozen shrimp (already cooked, deveined, $5 at Wal-Mart), put them in oven on a tray, spray with fat free butter spray and sprinkle with garlic salt, cook on 400 degrees for just a few minutes, broccoli or squash, bread—toast it in oven too, with butter spray on it. 8. Chicken/Rice Soup: Chicken broth (I like the PASTE, you can find it in the soup section in a jar that has to be refrigerated after you open it), can of chicken breast, Success brown rice, celery, onion or onion flakes in the spices section. 9. Kraft Macaroni and Cheese, thin pork chops (must bake these), green beans or broccoli, salad. 10. Whole raw chicken (put in a crockpot overnight with water, salt, will be ready the next morning). DO NOT EVER PUT THE CROCKPOT IN THE REFRIGERATOR HOT. It keeps too much heat in the food and your food will develop food poisoning. Remove the chicken from the crockpot and put in a bowl then you can put it in refrigerator, even if the chicken is a little hot (don't put a tight lid on it though). 11. BEAN SOUP: Dry lentils or split peas (rinse, put in crockpot overnight with water, salt and 1/2 package of ham cubes and onion flakes). Will be ready in the morning. 12. Kashi cereal, Special K "PROTEIN" cereal, Light-n-Fit yogurt /or/ Yoplait Light FatFree, skim milk, fat free cottage cheese, fat free strawberry cream cheese, fat free Butter Spray, eggs, 70% less fat Butterball sausage or Turkey Bacon. THIS DOESN'T HAVE TO BE BREAKFAST --- these foods are fine for dinner too. 13. Fat free hot dogs, 100% whole wheat buns, great value brand hot dog sauce (this has about 1 gram of fat), fat free Kraft cheddar cheese, salad 14. Any frozen un-breaded fish, green beans, sweet potato, salad. 15. Thin spaghetti, spaghetti sauce (no more than 1 gram fat), reduced fat parmesan cheese, salad. You can get frozen white-meat ground turkey, brown it in skillet, and add to spaghetti. If that takes too much time, buy the frozen meatballs BUT DON'T EAT MORE THAN 4-5 of those in your spaghetti. They are full of fat, but convenient and so I buy them and we just eat a few. The good thing is you can pour out 4 meatballs, heat them up, and put them on top of your spaghetti and leave the rest in the freezer for later. Keep the bag closed well. 16. Sam's brand frozen chicken boxed meals (in meat section at Wal-Mart) SNACKS: apples, oranges, bananas, grapefruit, jello pudding fat free, 3-gram-fat ice cream sandwiches, fat free sugar free vanilla ice cream (wal mart brand is GREAT), 25-calorie hot chocolate packages, 98% fat free kettle corn, baked chips (don't eat a ton of these but you can buy them), diet root beer. That's probably more than you would need for 2 weeks! AVOID ham, all red meats--this includes hamburger, juices (they are just sugar), cookies/cakes/brownies/LittleDebbies/donuts/pizza. You can do that. I'm going to do my DAILY BURN totals now! bye! Tags: lose weight, workout, videofitnesscoach, health, fitness, salad, weight loss, diet, protein shakes Add a Comment

JOURNEY TO FITNESS 2010 - 1 Web Class Per Month - ENROLL NOW!

JOURNEY TO FITNESS 2010 - 1 Web Class Per Month - ENROLL NOW! Jan 10, '10 3:21 PM for everyone OVERWEIGHT? OVERWORKED? UNDERPAID? STRESSED? Does FOOD comfort you? Does FOOD rule your life? TALK TO THE DONUT! That's what I had to learn how to do. I finally learned how to tell the donuts that they were no longer in control of my life; I was! I went from size 20 to size 6 in only 8 months. I learned the secret to taking off weight and keeping it off. I have been a size 6 for over 12 years, and now I work full time in the fitness industry. Two years ago I taught an online class titled JOURNEY TO FITNESS. It was held every Tuesday night for 12 weeks. I found that it was difficult for everyone to devote that much time each week to learning about health, so I am going to teach the same course on a monthly basis, 1 class per month, starting in January 2010. YOU DON'T WANT TO MISS THIS! You have TIME for one class per month. They will be held on Thursday nights, and all of the classes will be recorded so you can listen to them later if you are busy that night. But I'd rather have you live on the line so we will have a great QUESTION AND ANSWER SESSION at the end of each call. ENROLL in the comments box below. SEND THIS LINK TO YOUR FRIENDS: http://timetogetfit.blogspot.com/2010/01/journey-to-fitness-2010-1-web-class-per.html INVITE A FRIEND! SAVE A LIFE! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ REMINDER: NEXT SATURDAY'S FITNESS Q & A TWALK! TOPIC: New Year's Resolutions A WHAT? Public Twalk about FITNESS, HEALTH, & EXERCISE! . ........what's a twalk? ....join twitter to become a tweep, then join my twibe and participate in my twalks! http://www.twitter.com/anitastone WHEN? Saturday, January 16th, 12:00 Noon Central Standard Time (11 am MST, 10 am PST, 1 pm EST) (218) 548-9255 PIN# 1567 (Alternate number if you cannot get through: 712-432-3100 Conference Code: 410968) To join this Twalk, dial the number above or use our iPhone App. (details at http://twalk.in/twalks/details/2206) Bring your questions! P.S. You don't have to be on Twitter to participate! --------------------------------------------------------------------------------------------------------------------------------------- DON'T FORGET SIGN UP FOR THE DAILY BURN CHALLENGE! This goes from January 1st through June 1st PRIZES! PRIZES! http://dailyburn.com/challenges/team_beachbody_fitness_usa_team_beachbody_fitness_fanatics ---------------------------------------------------------------------------------------------------------------------------------------- TWEEPS! Please RT these Events! Here are two tweets (140 characters each, just copy/paste): YOU'RE INVITED! Fitness Coach Q&A - Saturday Jan. 16 12:00 NOON CST - http://twalk.in/twalks/details/2206 RT @anitastone YOU'RE INVITED! Journey to Fitness Monthly Web Class Jan. 21 9 pm CST http://timetogetfit.blogspot.com/2010/01/journey-to-fitness-2010-1-web-class-per.html RT @anitastone --------------------------------------------------------------------------------------------------------------------------------------- YOUR VIDEO FITNESS COACH ANITA STONE ~ Home page and Makeover Story: http://www.videofitnesscoach.com ~ My new book: http://www.videohealthcoach.com/bookannouncement.html ~ Twitter: http://www.twitter.com/anitastone ~ Join my site! http://www.videohealthcoach.com/join.html ~ Be my Buddy on Team Beachbody! http://www.teambeachbody.com/fitnessusa --------------------------------------------------------------------------------------------------------------------------------------- QUOTE FOR THE DAY Whether you think you can or you think you can't, you're right. LATIN PHRASE OF THE DAY: DEO VALENTE --------------------------------------------------------------------------------------- Please comment below! Tell me about yourself! Join Video Fitness Coach today! LOSE WEIGHT * GET FIT Name: Email: I would like to watch an online class about: BURN THE FAT, FEED THE MUSCLE BESTSELLERS ON AMAZON: 'The UltraSimple Diet: Kick-Start Your Metabolism http://bit.ly/7kYYQ5 'You: On A Diet' -- By Dr. Oz http://bit.ly/6P7say 'Superfast Weight Loss for Women' http://bit.ly/79uy5F 'Joy's LIFE Diet: Four Steps to Thin Forever' http://bit.ly/4MZB0W 'Eat This, Not That! Thousands of Simple Food Swaps http://bit.ly/4M47RF Tags: lose weight, workout, vitamins, anitastone, videofitnesscoach, health, fitness, aerobics, weight loss, diet Add a Comment

FITNESS Q & A - TOPIC: New Year's Resolutions

HAPPY NEW YEAR!  Click here for my New Year's gift for you! FITNESS Q & A - TOPIC: New Year's Resolutions Jan 9, '10 11:02 AM for everyone Hi Tweeps,  You are invited to attend my  FITNESS Q & A TWALK!  TOPIC: New Year's Resolutions This public Twalk starts on Saturday, January 16, 2010 at 1:00 P.M. EST, 12 NOON CST, 11:00 A.M. MST, 10:00 A.M. PST. (218) 548-9255 PIN# 1567 To join this Twalk, dial the number above or use your Twalkin iPhone App. Bring your questions! Click here for Twalk.in Please re-tweet!  Here it is in 140 characters: HEY YOU'RE INVITED! "Fitness Coach Q & A" Twalk http://twalk.in/t/zA Saturday, Jan. 16, 12Noon CST Topic-NewYearsResolutions RT @anitastone   HERE'S MY FACEBOOK EVENT FOR 2010: JOURNEY TO FITNESS ONLINE COURSE 1 Web Class Per Month, January through December 2010 Type: Education - Class Network: Global Date: Thursday, January 21, 2010 Time: 9:00pm - 11:00pm Location: ONLINE CLICK HERE TO ENROLL     Join Video Fitness Coach today! LOSE WEIGHT * GET FIT Name: Email: I would like to watch an online class about: BURN THE FAT, FEED THE MUSCLE BESTSELLERS ON AMAZON: 'The UltraSimple Diet: Kick-Start Your Metabolism http://bit.ly/7kYYQ5 'You: On A Diet' -- By Dr. OZ http://bit.ly/6P7say 'Superfast Weight Loss for Women' http://bit.ly/79uy5F 'Eat This, Not That! Thousands of Simple Food Swaps http://bit.ly/4M47RF Tags: lose weight, fitness, weight loss, vitamins, diet, videofitnesscoach, health Add a Comment

DUCKS QUACK, EAGLES SOAR

WAYNE DYER, Co-Author of my new book, "Wake Up Moments of Inspiration" shares this story:

No one can make you serve customers well....that's because great service is a choice. Harvey Mackay, tells a wonderful story about a cab driver that proved this point. He was waiting in line for a ride at the airport.

When a cab pulled up, the first thing Harvey noticed was that the taxi was polished to a bright shine.. Smartly dressed in a white shirt, black tie, and freshly pressed black slacks, the cab driver jumped out and rounded the car to open the back passenger door for Harvey . He handed my friend a laminated card and said: 'I'm Wally, your driver. While I'm loading your bags in the trunk I'd like you to read my mission statement.'


Taken aback, Harvey read the card.. It said: Wally's Mission Statement: To get my customers to their destination in the quickest, safest and cheapest way possible in a friendly environment.... This blew Harvey away. Especially when he noticed that the inside of the cab matched the outside. Spotlessly clean!

As he slid behind the wheel, Wally said, 'Would you like a cup of coffee? I have a thermos of regular and one of decaf.' My friend said jokingly, 'No, I'd prefer a soft drink.' Wally smiled and said, 'No problem. I have a cooler up front with regular and Diet Coke, water and orange juice..' Almost stuttering, Harvey said, 'I'll take a Diet Coke.' Handing him his drink, Wally said, 'If you'd like something to read, I have The Wall Street Journal, Time, Sports Illustrated and USA Today..'

As they were pulling away, Wally handed my friend another laminated card, 'These are the stations I get and the music they play, if you'd like to listen to the radio.' And as if that weren't enough, Wally told Harvey that he had the air conditioning on and asked if the temperature was comfortable for him. Then he advised Harvey of the best route to his destination for that time of day.

He also let him know that he'd be happy to chat and tell him about some of the sights or, if Harvey preferred, to leave him with his own thoughts... 'Tell me, Wally,' my amazed friend asked the driver, 'have you always served customers like this?'

Wally smiled into the rear view mirror. 'No, not always. In fact, it's only been in the last two years. My first five years driving, I spent most of my time complaining like all the rest of the cabbies do.

Then I heard the personal growth guru, Wayne Dyer, on the radio one day. He had just written a book called You'll See It When You Believe It. Dyer said that if you get up in the morning expecting to have a bad day, you'll rarely disappoint yourself.. He said, 'Stop complaining! Differentiate yourself from your competition. Don't be a duck. Be an eagle. Ducks quack and complain. Eagles soar above the crowd.'

'That hit me right between the eyes,' said Wally. 'Dyer was really talking about me. I was always quacking and complaining, so I decided to change my attitude and become an eagle. I looked around at the other cabs and their drivers.. The cabs were dirty, the drivers were unfriendly, and the customers were unhappy. So I decided to make some changes. I put in a few at a time. When my customers responded well, I did more.'

'I take it that has paid off for you,' Harvey said. 'It sure has,' Wally replied. 'My first year as an eagle, I doubled my income from the previous year. This year I'll probably quadruple it.

You were lucky to get me today. I don't sit at cabstands anymore. My customers call me for appointments on my cell phone or leave a message on my answering machine. If I can't pick them up myself, I get a reliable cabbie friend to do it and I take a piece of the action.' Wally was phenomenal. He was running a limo service out of a Yellow Cab.

I've probably told that story to more than fifty cab drivers over the years, and only two took the idea and ran with it. Whenever I go to their cities, I give them a call. The rest of the drivers quacked like ducks and told me all the reasons they couldn't do any of what I was suggesting.

Wally the Cab Driver made a different choice. He decided to stop quacking like ducks and start soaring like eagles.

A man reaps what he sows.

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up... let us do good to all people.

Ducks Quack, Eagles Soar.

Have a nice day, unless you already have other plans.

IMPROVE YOUR LIFE with Team Beachbody! Be my Buddy today! CLICK HERE

WHICH FIBER FOODS SHOULD I EAT?

WHICH FIBER FOODS SHOULD I EAT? Jan 6, '10 12:10 AM for everyone Fiber has many health benefits, from lowering cholesterol levels to keeping you feeling full longer. Find out which high-fiber foods to add to your diet. ------------- If you're trying to diet and finding it too tough to restrict calories because you're always starving, fiber may be just what you're lacking. "It keeps you feeling fuller for longer," says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. "You don't get as hungry as quickly, so it helps when somebody's trying to cut back on calories." Fiber is a carbohydrate, but unlike other carbohydrates, it doesn't get broken down by your body, says Meyerowitz. Simple carbohydrates, continues Meyerowitz, don't offer the same filling benefits. "With fiber added in, you're more satisfied. Fiber doesn't make the blood sugar go up quite as quickly. It allows the sugar to get into your system more slowly," she explains. Beyond being a diet aid, there are many health benefits of fiber, including: Lowering cholesterol levels Improving digestion Reducing diabetes risk Improving heart health Reducing constipation Reducing the risk of diverticulitis (inflammation of the intestines) Maintaining steady control of blood sugar Fiber in the Diet: Where to Find Fiber Fiber is always found in edible plant materials and in the healthiest foods, like whole grains as well as fruits and vegetables. There are two types of fiber: soluble and insoluble. "They act differently in your body when they're being processed,â Meyerowitz explains. âSoluble fiber can be somewhat dissolved by water; insoluble fiber can't." It's best that you get the fiber you need each day from foods in your diet rather than supplements. Most people need between 20 and 35 grams of fiber each day. Some good fiber-rich food choices are: Whole-grain breads, cereals, and pastas Fruits and vegetables Brown rice Dried beans Oatmeal Popcorn Getting fiber is great, but don't suddenly jump on the fiber bandwagon and ramp up your intake all at once. Take it slowly, and gradually increase your fiber each day to prevent side effects like diarrhea, abdominal pain, bloating, and gas. Fiber in the Diet: Smart Choices Now that you know what foods are fiber-rich and good for you, it's time to start finding ways to work them into your daily meals and snacks. Try these tips to get more fiber every day: Have oatmeal or whole-grain cereal for breakfast; top with some fresh fruit. Eat fruits and veggies raw and with skins for more fiber (if appropriate). Snack on fruitsâ dried or fresh is fine. Have bulgur, barley, or couscous as a side dish. Munch on popcorn when you need a snack. Switch to brown rice from white rice. Replace white pasta with whole-wheat pasta in your favorite dish. Add vegetables to pastas and other dishes. Get a minimum of 2 cups of fruit and 2.5 cups of veggies every day. Choose those highest in fiber like pears, berries, apples, spinach, sweet potatoes, and peas. Have a bran muffin for breakfast or a snack. Fiber is filling, delicious, and one of the healthiest things you can eat. There are a lot of easy and tasty ways to make fiber a big part of every day, and you'll quickly reap the health benefits. It's a simple way to feel full, be fit, and get your body into a healthy shape. Last Updated: 09/22/2009 2010 EverydayHealth By Diana Rodriguez Medically reviewed by Pat F. Bass III, MD, MPHv Tags: lose weight, bran, health, fitness, fiber, barley, weight loss, apples, diet, pears Add a Comment

NEW YEAR'S GIFT FOR YOU

NEW YEAR'S GIFT FOR YOU

Free "Insider Secrets" book written by Sports Nutritionist and Personal Trainer Mike Geary

This 65-page book will give you training and nutrition secrets for a Lean Body!

Click here for your free copy: http://www.videohealthcoach.com/insidersecrets.html

HAPPY NEW YEAR!

WELCOME TO A NEW DECADE

Here's your CHALLENGE:

Post your NEW YEAR'S FITNESS RESOLUTION at the top of your Facebook page. Come on, think about it and do it NOW.

Here's my page: http://www.facebook.com/videofitnesscoach

Do you want to build muscle?
Lose weight?
Gain flexibility?
Reduce the signs of aging?

Now translate that into an action item, such as "I will walk a mile twice a day." or "I will go to the gym 5 days a week." Yes, I said 5. No you aren't too busy....

Did you read my You Tube Diet post on Facebook?

Do it for a week and see how much you can lose. It is very easy!...
===>
NEW YEAR'S DIET KICK-START:
http://www.facebook.com/videofitnesscoach?v=app_2347471856

My Facebook Event starts JANUARY 21 -- 1 Web Class per month ==> click here to enroll:
http://www.facebook.com/videofitnesscoach?v=app_2344061033#/event.php?eid=196073906153&index=1

DON'T FORGET TO WATCH MY "PLAN FOR THE NEW YEAR" VIDEO ON YOU TUBE:
It's ONLY 3 minutes and important!
http://www.youtube.com/videofitnesscoach#p/u/59/2pwc-jR-_yM

You can be my Buddy on TEAM BEACH BODY here:
http://www.teambeachbody.com/fitnessusa (free)

HAVE A FIT DAY!
ANITA
My Makeover Photos & Story: http://www.videofitnesscoach.com
My Book:
http://www.videohealthcoach.com/bookannouncement.html

2010: A BLANK BOOK

2010: A blank book.

Open to the first page and start writing.

You create the chapter titles, the main character, and the drama.

Take control of the plot and the ending.

ANITA

p.s. BE MY BUDDY ON TEAM BEACHBODY TODAY! >> http://www.beachbodycoach.com/fitnessusa

WHAT IS HEMP SEED?

Hemp is a high protein seed containing all nine of the essential amino acids (like flax). It also has high amounts of fatty acids and fiber as well as containing vitamin E and trace minerals. It has a balanced ratio of omega 3 to 6 fats at around a three to one ratio. Further the protein content of the hemp seed is supposed to be very digestible. Many people noted their personal experience of finding that hemp seed protein did not cause bloating or gas, like some of their whey, or other protein shakes did. And, get this, unlike soy which has super high amounts of phytic acid (that anti-nutrient that prevents us from absorbing minerals), hemp seed doesn't contain phytic acid. At the very least, this makes hemp seed a step up from soy. It contains a list of benefits including what I mentioned above plus including some others as well. Hemp seed contains: * All 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce. * A high protein percentage of the simple proteins that strengthen immunity and fend off toxins. * Eating hemp seeds in any form could aid, if not heal, people suffering from immune deficiency diseases. This conclusion is supported by the fact that hemp seed has been used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away.3 * Nature's highest botanical source of essential fatty acid, with more essential fatty acid than flax or any other nut or seed oil. * A perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid – for cardiovascular health and general strengthening of the immune system. * A superior vegetarian source of protein considered easily digestible. * A rich source of phytonutrients, the disease-protective element of plants with benefits protecting your immunity, bloodstream, tissues, cells, skin, organs and mitochondria. * The richest known source of polyunsaturated essential fatty acids. Click here to see how hemp seed is sold. ANITA STONE http://www.videofitnesscoach.com http://www.beachbodycoach.com/fitnessusa

How to Eat More and Weigh Less

Healthy Lifestyle Tip: How to Eat More and Weigh Less

Want to lose a few pounds after the holidays? Fill up with fiber.

 

Boosting your fiber intake is good for your health.  Adding fiber-rich BREAKFAST foods such as oatmeal, wholegrain toast or a veggie packed omelette to your morning menu to curb afternoon binging on chips or cookies. That's because fiber acts like a speed bump in your gastrointestinal tract, slowing everything down, so that you stay feeling fuller for longer. This is one way you can use your body chemistry and not your willpower, to curb cravings and get to your ideal body size.

 

Believe it or not, enjoying a high fiber diet -- especially at breakfast -- can reduce your calorie intake for up to 18 hours a day. It can also help to control blood sugar and lower insulin levels. Aim for 25 to 30 grams of fiber a day.

 

Other ways to increase fiber intake – consider using beans as a dip as well as adding them to soups, salads and stews. IDEAS: chicken chili, split pea soup, ham 'n beans, and black beans and rice.

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SHARING A 'SAD NOTE' SENT TO ME ON FACEBOOK

I am going to change her name, but the letter below is exactly as I received it on Facebook tonight...how tragic to lose an only son!  Are you going through a difficult time too?  I hope my letter back to "Susan" will inspire you to take that baby step FORWARD too, starting tomorrow... Your Fitness Coach, Anita   Hi Anita, I was checking out your profile, as one of my newest friends, and think that you actually might be a Godsend for me.  Two years ago, my life changed forever when my only child, my teenage son, died of an accidental drug overdose. Since that time, I have managed to gain 30#, and I had about 15# to lose when he passed. All together, I need to lose about 45# and I have been really depressed about it. I am currently 5'4" and 175#....ouch. It's been hard for me to find the motivation (or the overall feeling that my health or happiness is worth it), since my son died. It's hard for me to accept that I am still here and he is gone. For the last 2 1/2 yrs, I have been so depressed and have lived on the couch, existing off of drive thrus of all kinds, with my beverage of choice being my best friend Coca-Cola....straight and lots of it....every day. I have recently become FULLY aware that I have a weight problem and am excited to say that I have joined Weight Watchers online. They have alot of great tools, tips and recipes that I am excited about, and I am hoping that this can help me. Jenny Craig didn't do it, I am not good with prepackaged meals and so much structure. I have never outgrown my rebellious nature, so someone telling me what to eat and when, just doesn't work for me. I spent 20 weeks as a member of Jenny and lost a whopping 4#.  I wanted to ask you about your fitness program and what you would recommend for me as far as exercise, to get this weight off fairly quickly. I am not one of those who would be happy or motivated to keep going, with a mere 1/2 pound weight loss per week. (unless it was a plateau because I have already lost 30# or so! LOL). I love step aerobics. There was a time when I think I might've been the reigning queen of step aerobics and I was in great shape, at about 122#. I love to dance (by myself right now, not in public or in a class), and am not one who gets too excited about machines like treadmills or ellipticals. I admire you and want to congratulate you on your weight loss. Wow. I would appreciate any tips that you could give me. Thanks so much, Susan   HI SUSAN, how cute you are!  I am so sorry about your son.  I can tell you loved him very much.  I have two boys, ages 15 and 10.  You will see them in some of my videos.  Well people like you (I've had more than one like you write to me) motivate me to get off my rear end and get my live conferences transferred online so I can just send them to you to help you.  They are all still on the video camera.  Need editing of course, which takes a lot of time........  WELL ANYWAY!  Let's solve this problem....  Luckily I see several positives in your note.  First of all, you aren't over 200 pounds.  Whew to that.  Look at my before/after photos (www.videofitnesscoach.com  Makeover Story), and you will see I was just shy of 200 when I got serious, and so glad --- because if you are over 200 then it really becomes hard to move and exercise is really really hard to do.  Secondly, your depression is situational and not chemical.  I think that when we know there is a true reason for depression then it is easier to deal with it, rather than being depressed because your chemicals aren't working right.  I had a situational depression awhile back (also caused by grief) and because I knew it was grief, and knew that time would heal, eventually, then it was a little easier.  Third, you've been succesful at exercise before.  Wow, that's really good.  You can do it again.  Especially since you liked group exercise -- you need that now.  I used to have an older lady in my class at Bally and her husband had died, and she said it was really good for her to keep coming to class and keep her relationships she had there.  You need to be around people.  If you can't drag any other words out of your mouth that day except to tell the girl next to you "Have a nice day, see you tomorrow!" then it will do you (and her) good to do even that.  You never know what others are going through.  It would have meant the world to me if someone said that to me when I first started going to aerobics and didn't have any friends in the class.  Fourth, you are evidently at least healed enough to start a program.  I am not a big fan of WW, I was on it multiple times, and now I use a little of WW (the parts that work) and lots of sports nutrition principles.  Watch my Lesson 1 video on this page, and see if it sounds like something you can do (would save you $$ with WW) on your own, but realize that sometimes having a program that you are paying for does help motivate you and maybe you do need that now -- you can decide -- www.videofitnesscoach.tumblr.com (I just posted those on Tumblr tonight).  Then decide if you need a gym or can work out at home.  For home, I highly recommend  Beachbody.  THEY ARE THE BEST! www.beachbodycoach.com/fitnessusa. I will be your Beach Body Coach if you sign up (you can sign up for free but they have a paid version too).   Everyone really likes Turbo Jam and Hip Hop Abs.  Click SHOP or PRODUCTS at the top of the page.  SO I SEE AT LEAST 4 REALLY STRONG POSITIVES in your favor, that lead me to believe you can take this weight off fast.  Just draw the line in the sand and get it off.  That's what I did.  I went to the gym twice a day or for 2 classes (or as much as I could do that day) and ate right (I did know how to do that with all my WW years) and quit starving myself -- that's what sports nutrition teaches you -- eat 4-5 times a day.  And I lost 10 pounds a month, every month.  I lost 60 pounds in 8 months.  The last 2 -3 months I only lost 5 pounds a month, which is normal when you are close to your ideal weight.  GO IN THAT GYM and introduce yourself to the aerobics instructor and HAVE FUN for 2 hours!  Choose classes you will like, introduce yourself to at least 2 people every time you go, and make sure you do at least 2 yoga classes a week because you'll need that if you are working out hard.  TRUST ME!  It will work. I'M IN YOUR CORNER!  YOU CAN DO IT!  You are right, your life did change permanently.  But life isn't over, it just stood still for awhile.  You can go on.  I am sure you are important to others in your life who are feeling your pain too, you owe it to yourself and to them to take a few steps forward right now.   You just need someone to take your hand and give it a little pull.  I can do that.  Baby steps are OK, going back isn't.  OK?  Are you on my team?  I want you to be!  In fact, the group on Beach Body is called Team Beach Body and you get access to all the "celebrity trainers" and you join a group that you 'VIRTUALLY' work out with, it's really fun.  Sign in, you'l like it!l  The site is a little harder to navigate than I wish it was, but just click around and you'll figure it out. SOMEBODY LOVES YOU AND WANTS YOU TO SUCCEED -- ME!  Write me back and tell me you are starting tomorrow! I just made a grocery shopping video you can watch too -- http://www.youtube.com/watch?v=TwcFP_-8s8E&feature=channel.  And be sure to watch the PROTEIN SHAKE, NEW YEAR, and MEXICAN DIP videos on Tumblr. MAKE THIS A MERRY CHRISTMAS!  You deserve it. YOUR VIDEO FITNESS COACH ANITA STONE p.s.  Almost forgot -- I am doing a new program called 21 Days to Fitness, actually working on it right now, that takes all the WEIGHT LOSS SECRETS that the gurus teach, which aren't really tricks, they are based on real science, and puts it together in a 21-Day Online Training Package.

THE LOVABLE LITTLE EGG

You could say that it's a universally favorite food; it's a staple at most breakfasts and also makes a great snack. It's tasty, it's small, and it packs a punch in terms of nutrition; besides these advantages, it's easy to cook and can be enjoyed in a variety of ways. There have been recent arguments over the egg being a healthy food choice because of the large amount of fat it contains for its relatively small size and because its yolk was thought to raise your bad (LDL) cholesterol levels. But the truth is that saturated fats do more damage to your cholesterol levels than eggs, so if you're an egg aficionado like me, here are a few more reasons to enjoy an egg a day: They are rich sources of choline which is great for your brain, central nervous system and your heart. They are rich in protein and amino acids and so help build and repair tissue and cells. They help your hair grow thick and luxuriant and your nails long and strong because of their sulfur content. Besides this, they also contain B12 and other vitamins and minerals that are good for your hair and nails. Eggs are naturally rich in Vitamin D, the mineral which helps your body absorb and assimilate calcium better. Calcium is necessary for strong bones and muscles. Eating eggs regularly helps prevent heart attacks and blood clots that may lead to strokes. Eggs are a good source of polyunsaturated fats which are much better for us that saturated fats which lead to high levels of LDL or bad cholesterol. Eggs have been known to improve your eyesight and prevent cataract and other eye diseases. They are rich in Vitamin E which has antioxidant properties and reduces the formation of free radicals in your body. They are rich in zinc and iron which boost your immune system and enhance the formation of red blood corpuscles in your body respectively. Since eggs tend to host salmonella and other bacteria, cook them well before eating them. You may like your yolk very soft, but the risk of an infection is not worth it. Also, if you do have a history of cardiac disease, it's best to limit yourself to 1 egg a day -- if you're eating the yolk too – the albumin (or white) of an egg does not contain any cholesterol or fat. This post is contributed by Shannon Wills, who writes on the topic of x ray technician schools . She welcomes you comments at her email: shannonwills23 a t gmail.com

SOMEONE hijacked my BLOGS and EMAIL today! ~ Read this post ~

Someone is sending out links on my 4 main blogs and from my Yahoo email address today!

Luckily it's not a VIAGRA ad! (or worse!!)

It is a link to a Canadian Online Pharmacy! Just wanted to let you know I didn't send that out and I went in and changed my passwords on everything, so I hope that will stop Mr. Spammer.

If you ever get an email from me with no subject line, or with no personal note written from me (if I send out a link, I ALWAYS write a little note above it), then let me know, it's probably "the spammer" again.

I wouldn't even have known about that email going out except that one of my co-workers replied back on it, asking me if I teach Pilates. So I wrote her back and said, "I don't know where that email came from! I was at work at 9:30 this morning!" I'm so glad she replied back on it or I probably never would have seen it.

HOPE YOU ARE ALL DOING WELL TODAY AND HAVING FUN PLANNING YOUR CHRISTMAS FESTIVITIES!

WISHES FOR JOY AND PEACE TO YOU!

ANITA
http://www.videofitnesscoach.com
http://www.beachbodycoach.com/fitnessusa

21 DAYS TO FITNESS "GROCERY LIST" VIDEO

After you enroll in "21 DAYS TO FITNESS," you will receive the next video, the MOST important one. Do you know the DIET SECRETS that celebrities and fitness pros use? I will list 8 DIET SECRETS in the next video, including how much (and when) to eat of each one.

ENROLL HERE

Your Video Fitness Coach
Anita Stone
p.s. if the video above does not play, click here to view it on You Tube: http://www.youtube.com/watch?v=TwcFP_-8s8E

p.p.s.  The 'guarantee' only applies to those participating live in the program.