The 5 Most Common Myths about Toning and Bulking Up

Myth #1: Lifting light weights will tone your body and lifting heavy weights will bulk you up.

The Truth: I'm not sure who first pioneered this idea that heavy weights will bulk you up, but it has stuck over the years and erroneously makes many people—both men and women—afraid of lifting heavy weights. While there is some truth to the idea that lifting lighter weights for more reps does a better job of increasing the muscular endurance, lighter weights will not help you "tone" better than heavy weights. In fact, because heavier weights build the strength of your muscles (and the size to a small degree—no Hulk action here), thereby helping to increase your metabolism and burn fat, lifting heavier weights with fewer reps (8 to 12 on average) and working until you're fatigued is more effective at helping you reach your toning goals than lifting lighter weights. Not to mention that it's more time efficient, too!

Myth #2: Building muscle and bulking up are one in the same.

The Truth: If you've been avoiding weights because you think that building muscle means that you'll bulk up, think again. When you lift weights that are challenging, you actually create micro-tears in the muscle fibers. These tears are then repaired by the body (this is where soreness comes from!) and in that process the muscle becomes stronger and a little bit bigger. However, because muscle tissue is more dense than fat, adding a little bit more muscle to your body and decreasing your fat actually makes you look leaner—not bigger. To really bulk up, you have to really work with that goal in mind. Bodybuilders spend hours and hours in the gym lifting extremely heavy weights, along with eating a very strict diet that promotes muscle gain. The average person's workout and diet—especially a calorie-controlled diet—doesn’t' result in the same effects.

Myth #3: Lifting light weights won't help you get stronger.

The Truth: When it comes to lifting weights, the secret to really getting stronger isn't about how much weight you're lifting. Instead, it's all about working your muscle to fatigue where you literally cannot lift the weight for another repetition. The August 2010 study from McMaster University that proved this found that even when subjects lifted lighter weights, they added as much muscle as those lifting heavy weights. However, the time it takes to reach fatigue with light weights is much longer than the time it takes to reach fatigue with heavier weights. So, if you're like most people and extra time is a luxury, it makes more sense to go heavy and then go home!

Myth #4: Women and men should lift weights differently.

The Truth: I see this one all the time at the gym. It's pretty common to see women lift 3- to 5-pound dumbbells to do biceps curls while men pick up the 20-pounders to do the same exercise. Although men are genetically stronger than women, they aren't that much stronger. Second, most women tend to stick to the weight machines or basic leg-work that target the rear end and abs (women's "vanity" muscles), while the guys at the gym are more likely to be seen working out with free weights or using barbells and—most often—focusing on their vanity muscles: the biceps and chest.

Obviously gender differences exist and everyone has different goals (like we discussed in the beginning). But if you really want to lose weight and get lean—no matter if you call that toning or bulking—people of both genders should have a strength-training plan in place that works every major muscle in the body at least 8 to 12 times, using a weight that is heavy enough that the last two repetitions are darn hard to lift. Only then is the body challenged enough to change, grow and adapt, making you stronger and leaner no matter if you're male or female. Lifting this way is also a great way to lose weight.

Myth #5: Certain forms of exercise build long, lean muscles.

The Truth: Many forms of exercise claim to lengthen the muscles or develop "lean" muscles, not bulky ones. But here's a truth that may be shocking to some: To put it another way, no form of exercise makes muscles "longer" because your muscles do not—and will not—respond to exercise by getting longer. It's just not how they work. Muscles are a certain length because they attach to your bones. A wide variety of movements and exercises can help you strengthen your muscles without necessarily making them bigger. In fact, you can develop a lot of muscular strength without your muscles ever increasing in size (girth).

That said, exercises such as yoga, Pilates, dance and barre classes can help to increase your flexibility (improving your range of motion at certain joints) and your posture, which can give you the illusion of feeling and looking longer or taller. But lengthening? Not possible. Claims like these are just trying to appeal to people who fear bulking up.

10 Reasons You Eat When You're Not Actually Hungry

And What You Can Do About It!  -- By Erin Whitehead, Health and Fitness WriterWe've all done it, and sometimes we don't even realize when it's happening. Maybe you graze when you're bored, or reach your hand into the office candy jar each time you pass by. Perhaps when you're feeling sluggish in the afternoon, you head to the vending machine for a pick-me-up. All of these are opportunities to eat for reasons other than hunger. No matter why food calls your name, one thing rings true: We have all eaten something when we weren't truly hungry. While that's OK from time to time, too much eating without thinking can really hurt your weight management goals. And depending on what you eat, hurt your health, too.

Take a look at these 10 situations that encourage you to eat when you're not hungry, plus tips to cope in a healthier way.

To CopeEmotions are a common eating trigger. Happy? You might eat a treat to celebrate. Sad? You might eat to soothe yourself with comfort food. Angry? You might take it out with a fork instead of the person who really caused it. But if you turn to food for emotional reasons, you won't resolve the underlying issues. It may help to track your eating habits in a journal, noting your emotional state when you headed for that snack. Writing it down may help you make a connection you hadn't seen before, like the fact that you eat when you're lonely or angry. Then you'll know for the future to look for a different outlet, such as calling a friend when you're lonely or turning to that punching bag when you're mad or stressed. If emotional eating is a known problem for you, check out SparkPeople's 10-step guide to overcoming emotional eating.

Out of Boredom
Sometimes you're not emotional—you're just bored. For many people, eating seems like a good solution when there's nothing better to do; whether you graze at home on the weekends or entertain yourself with lavish dinners out. But eating can only last for so long—and then you have an afternoon to fill! If you know boredom is a trigger for your emotional eating, have a list of strategies in place to keep yourself busy and entertained when you don't have anything else to do. Catch up with an old friend, write an old-fashioned snail-mail letter, write in your journal or blog, volunteer in your community, take up a new hobby or read a book you've always wanted to read. Better yet, make your boredom-buster an active endeavor, such as trying a new class at the gym, playing an active video game, going for a walk with the dog or flying a kite. Eating won't sound as appealing if you have a fun alternative to occupy your mind and your body!

Because Other People Are Eating
When you're out enjoying a dinner with family or friends, it can be easy to eat when you're past the point of fullness—especially if you're enamored in conversation and not paying attention to your satiation level. Perhaps more common, it's easy to indulge when others around you are eating, too. It makes you feel like you fit in, and that it's OK since everyone else is doing it. Research shows that our habits mimic our companions' actions in situations like these. You don't have to swear off happy hour with friends to watch your weight though. When your dining companions devour a second basket of bread or chips, or order dessert, don't automatically follow suit. Check in with your hunger level to see if you really need it or if you'll be more satisfied with the fun conversation. If you have trouble stopping yourself from reaching for more, use some of these dining out tactics to stay in control.

Because Food is There
Have a candy jar at the office that calls your name? Do you feel powerless to pass up food at a party, even if you've already eaten? When food is in plain sight, it can be so easy to grab a handful simply because it's there. It looks good. You like it. It's right in front of you. What's the harm? Any food that is nearby, visible and easily accessible is hard for anyone to turn down. If you're unable to nix the trigger food altogether, move the treats out of sight—you'll be less likely to grab a handful. So if you buy a bag of Oreos, put them on a high shelf in a cabinet—not on the counter. Instead of a clear candy jar, try an opaque one or move it to another location. (Alternatively, stock the candy jar with a healthier, more filling treat—like nuts or trail mix.) When you're already full and food is out at a party, stand with your back to the table or in another room. The flipside of this works, too. When you keep lots of other healthy foods in sight, like a bowl of fruit on the table, you're more likely to eat them.

Because It's a Special Occasion
If you work in a big office or have a big family, it can seem like every day is someone's birthday, anniversary, or shower. And if those celebrations often involve cake or alcohol, it might seem that every party is a calorie-laden minefield. If you don't want to have a piece of cake every day, don't automatically get in the cake line when it's your bosses' birthday—you can always show your face at the celebration without taking part in the punch bowl. Remember: Celebrations are about the people, not the food. If you do best without temptation, skip the gathering altogether or bring your own low-cal treat. Here's another tactic: New research shows that just imagining yourself eating a treat can decrease your desire to eat the real thing. Passing up cake or celebratory food on occasion just got easier!

Because You're Tired
The dreaded afternoon energy lull can drive even the most disciplined of us to food—especially sugary treats. But that sugar rush might be followed by an even worse crash. Instead, take a walk around the office, head outside for some rejuvenating natural light, or drink a cup of coffee or a tall glass of cold water. A change of scenery might be just the ticket to battle the afternoon lull.

Because the Clock Says So
Do you pull out your lunchbox when the clock strikes noon, just because it's time for lunch? Or head to the kitchen at 6 p.m. just because that's your typical dinnertime? Don't just eat when the clock tells you to! When mealtime hits, use it as a cue to check in with your current hunger level. Are you actually hungry? If so, whip up that healthy meal. If not, wait until your body tells you to eat, and ignore the clock.

Because It's Free (Or Cheap)
Everyone loves to get a good deal. But don't eat up just because something is free (think free samples at the grocery store) or super cheap (buy-one-get-one-free sodas or all-you-can-eat buffets). Always check in with your body's hunger level before you automatically fill your plate with a freebie.

Because You Can't Say No to Food Pushers
If you're a people pleaser, it can be hard to say no, especially when friends or family offer you scrumptious food. And sometimes people who push food don't take no for an answer. Have excuses lined up in your bag of tricks—and be honest. "I'm not hungry" works well, as does "I'm trying to lose weight." If you end up with a piece of cake (or a whole cake to take home!) despite your protests, remember that you're in control (it's rare that people will try to force feed you). You can always set the fork down or share the cake with neighbors or co-workers, or simply eat just a small portion.

Because You Suffer from Clean Plate Syndrome
Most of us have grew up hearing, "There are starving kids who would love to eat that" to get us to clean our plates as kids. And for many of us, the well-meaning notion to prevent kids from wasting food and encourage them to eat their broccoli has stayed with us into adulthood. Do you still feel obligated to clean your plate, even when you're not hungry enough to comfortably finish it all—especially at a restaurant where you're paying a premium for a meal? Fortunately, most of us live with modern amenities like refrigerators and microwaves that make stowing away almost any meal for another time easy. (See, no waste necessary!) To prevent overeating, take stock throughout your meal to gauge how hungry you are; you might find that you don't need those last few bites after all. If that doesn't work, use smaller plates at home to eat less! And lastly, get over your fear of leftovers. I've met countless people who say they simply don't eat them. Why not? Many foods taste better the next day or two, and most things can be refrigerated and eaten without sacrificing flavor or texture.


If you eat for reasons other than being hungry, check in with yourself. Knowing what true hunger feels like can help you recognize when you're eating for other reasons. If you can't avoid the specific triggers that cause you to eat when you're not hungry—and there's no way to avoid them all—knowing these strategies will help!

Today.........

"The greatest thing you have is the 24 hours in front
of you.

The past is gone; the future is distant.

Today you CAN succeed.

Set a goal you can achieve in the next 24 hours."

Take Measurements........

 Measurements will provide another indicator of your progress.  There were times when the scale was not showing a loss but when I took measurements I found I had lost inches.  If I had not taken measurements I would have been discouraged.

Crab Cake Burgers....Delicious

6 servings

Active Time: 20 minutes
Total Time: 20 minutes

Ingredients

• 1 pound crabmeat
• 1 egg, lightly beaten
• 1/2 cup panko breadcrumbs, (see Note)
• 1/4 cup light mayonnaise
• 2 tablespoons minced chives
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1 teaspoon celery seed
• 1 teaspoon onion powder
• 1/4 teaspoon freshly ground pepper
• 4 dashes hot sauce, such as
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons unsalted butter

Preparation

1. Mix crab, egg, breadcrumbs, mayonnaise, chives, mustard, lemon juice, celery seed, onion powder, pepper and hot sauce in a large bowl. Form into 6 patties.
2. Heat oil and butter in a large nonstick skillet over medium heat until the butter stops foaming. Cook the patties until golden brown, about 4 minutes per side.

Tips & Notes

• Note: Panko breadcrumbs, also known as Japanese breadcrumbs or bread flakes, are coarser in texture than other dried breadcrumbs. They produce a crispy crust and are less likely to become soggy than finely ground breadcrumbs. Look for panko in the Asian food section of large supermarkets and in specialty Asian markets.

Nutrition

Per serving: 163 calories; 8 g fat ( 2 g sat , 3 g mono ); 86 mg cholesterol; 6 g carbohydrates; 16 g protein; 0 g fiber; 350 mg sodium; 310 mg potassium.

Be encouraged.........

Be encouraged and continue to move forward regardless of the chaos that may surround you, and remember: “Change looks like chaos until it’s completed!”

Daily Inspiration

Don't give up.
There are too many nay-sayers out there who will try to discourage you.
Don't listen to them.
The only one who can make you give up is yourself.
- Sidney Sheldon

Easy Strawberry Lemonade

Ingredients

• 1 (12 fluid ounce) can frozen lemonade concentrate, thawed
• 4-1/2 cups water
• 1 (10 ounce) package frozen strawberries, partially thawed

Cooking Instructions

1. In a large pitcher, mix together lemonade concentrate and water.
2. Stir in strawberries.

Nutrition Facts

Servings per Recipe: 10

Amount Per Serving

• calories: 89cal
• total fat: 0.1g
• cholesterol: 0mg
• sodium: 6mg
• carbohydrates: 23.2g
• fiber: 0.8g
• protein: 0.3g

Preparation Time: 5 min.
Ready In: 5 min.
Servings: 10

Get rid of your clothes as they get too big

This gets rid of the safety net of having clothes if you gain the weight back.  When you lose weight you have to have the mind set that you will not gain it back.  If you don't, you are allowing opportunities/excuses to go back to your old life-style.  I have kept one pair of jeans that I wore before losing weight,  and put them on every once in awhile for motivation.

Exercise.......staying motivated!

Be Consistent … No exercise program in the world works if you don't do it consistently." Follow an Effective Exercise Routine.

Set Realistic Goals…   "Don't strive for perfection or an improbable goal that can't be met.  "Focus instead on increasing healthy behaviors."

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle.  "Encourage one another.   Exercise together.

Make Your Plan Fit Your Life

Be Happy Be sure to pick an activity you actually enjoy doing

Watch the Clock …Your body clock, that is. Try to work out at the time you have the most energy

Get Inspired…  Stay motivated by reading blogs, websites and magazines that show you how to be successful!

Be Patient … Remember that even if you follow all these tips, there will be ups and downs, setbacks and victories. Just be patient, and don't give up

10 Most Fattening Foods of Summer

This past weekend brought in the unofficial beginning of summer, which for many people - including myself - amounts to picnics, time spent lounging in the sun (with a good SPF, of course!), and get togethers. I loved this list - from WebMD - so much that I needed to share with you the 10 Most Fattening Foods of Summer. Knowledge is power folks - so be aware of these foods, and the healthier options you can choose instead!

1. High-Fat Meats on the Barbeque: Instead of cheeseburgers and pork or beef ribs, stick to lean cuts such as pork tenderloin, skinless chicken breast, and lean ground beef!
2. Ball Game Delights: You might think it's the calories that make these options - hot dogs, sausages, and bratwursts - better left untouched, but it's the sodium. With oftentimes well over 1000 grams of sodium, choose to enjoy the ball game with something more nutritious!
3. Mayonnaise-based Salads: Your potato/pasta salads and coleslaw can be just as good with light mayonnaise or "German-style" with more vinegar than oil. Substituting healthier ingredients will let you enjoy these options, guilt-free!
4. Skip the Umbrella Drinks: Sipping on a frozen concoction can pile on the calories. Instead, try a fruit juice and seltzer based mixed drink, wine, or a wine spritzer as a healthier option.
5. Skip the Sweetened Drinks: Sweet tea, soda, and energy drinks might seem like great thirst quenching options, but they are laden with calories that add up in a hurry. Choose water instead, or, if you must, choose light options!
6. Frozen Treats: We all know that huge fudge sundaes are a no-no (as tasty as they may be), but to eat well you don't need to give up all frozen treats. Instead, snack on sherbets, fudge bars, and fruit bars to quench your cravings and cool off from the summer sun.
7. Fair Food: Generally "eat-while-you-walk" foods aren't good for you. If you want to partake, choose cotton candy or a caramel apple and be sure to SHARE!
8. Salad Toppers: Not just a problem in the summer, but a nutritional salad can be turned fattening by adding dressings and high-calorie toppings. Choose light dressings and veggies as your salad toppers.
9. Mindless Munching: Eat in moderation - a handful won't hurt, but make sure you stop there! Even better: much on veggies and dip or fat-free popcorn.
10. Fried Chicken: If it's deep friend, it's just not good for you. Choose a boneless, skinless chicken breast, add some seasoning, and I bet you'll forget all about the bucket of chicken you were thinking about buying.

SMOOTHIE!!

• YIELD: 2 servings (serving size: about 3/4 cup)
• TOTAL: 20 MINUTES
• COURSE: Beverages, Beverages, Nonalcoholic, Snacks

Ingredients

• 1/2 cup 1% low-fat milk
• 1/2 cup vanilla fat-free yogurt
• 2 tablespoons ground golden flaxseed
• 1 tablespoon creamy peanut butter
• 1 teaspoon honey
• 1/4 teaspoon vanilla extract
• 1 ripe banana, sliced

Preparation

• 1. Place all ingredients in a blender; process until smooth.

Let's go on a picnic!!

Whenever you sit down to eat, think of your plate like its a picnic plate

1/2 of your plate should be vegetables, the greener the better

• Any kind of greens or cabbage
• Green beans
• Any salad greens
• Cucumber
• Tomatoes
• carrots
• broccoli

1/3 of your plate should be a piece of meat the size of a deck of cards or the palm of your hand

• Fish
• Lean chicken, Beef or Pork
• Grilled or baked

1/3 of your plate should have a carbohydrate

• rice
• potato
• pasta
• bread

Choose Fresh fruit for dessert and snacks in between meals.....

If you are still hungry at the end of your meal, go back to your green leafy veggie
Veggies are low in calories, fat and cholesterol and packed with vitamins!

Enjoy your Memorial Day Weekend!

Have a safe and wonderful Memorial Day Weekend!!
BBQ's this wkend..you can enjoy them and stay in your calorie budget...green veggies, grilled chicken or fish, a small amount of mac & cheese or potato salad....water and a small piece of dessert. Get out there and run around with the kids to work some of it off!

Inspirational Thought of the Day

Time is like a river.
You can not touch the same water twice, because the flow that has passed will never pass again.
Make good use of every moment of your life.
Nigerian Proverb

Recipe of the Week!

Chicken and Past Salad

 

Quick and easy to prepare, this low fat summer chicken and pasta salad makes a light yet filling lunch or supper on a warm summer's evening. Enjoy with a chilled glass of wine.

Ingredients:

• 8 ounces uncooked tube pasta (penne or ziti)
• 1 medium zucchini, chopped
• 1 medium tomato, chopped
• 1 cup peas, thawed
• 1/2 red pepper, chopped
• 1 1/2 cups cooked shredded/chopped chicken breast
• 1/4 cup low fat buttermilk
• 1/4 cup fat-free plain Greek yogurt
• 1/4 cup chopped basil
• Freshly ground black pepper

Preparation:

Cook pasta according to the directions on the package. Rinse with cold water. Add chopped zucchini, tomatoes, peas, red pepper and chicken breast. Combine buttermilk and yogurt. Spoon over salad. Sprinkle basil and toss. Serves 6
Per Serving: Calories 218, Calories from Fat 11, Total Fat 1.3g (sat 0.3g), Cholesterol 23mg, Sodium 75mg, Carbohydrate 35.3g, Fiber 2.9g, Protein 16.3g

More inspiration....

Nothing great was ever achieved without enthusiasm.
Ralph Waldo Emerson

Inspirational Thought of the Day

To succeed you need to find something to hold on to, something to motivate you, something to inspire you.
Tony Dorsett

Your will has to be....

greater than your want to lose weight.  Before losing weight you have to get it in your mind that you are about to make a lifestyle change and that its a change that will not happen overnight.  Even with the help of injections and appetite suppressants, an individual will still have to make changes to keep the weight off. So today I challenge you to start making lifestyle changes, one step at a time........

http://www.dupoidsmd.com/

Spinach Berry Salad..one of my personal favorites!!!

Ingredients

1/3 c almonds, slivered 4 c baby spinach 3/4 c strawberries, quartered 1 T balsamic vinegar 1 t Dijon mustard 1 t honey 3 T extra virgin olive oil Salt and pepper to taste

Directions

Place the almonds in a dry skillet or saute pan. Cook over low heat, shaking the pan the entire time until the almonds are toasting. Almonds are done when you start to smell a "nutty" scent.
Remove almonds from the pan to cool. (Do not cool in the skillet because they will burn from the heat that remains in the pan.) Wash and dry the spinach.

Prepare the dressing by placing the vinegar, mustard, and honey in a mixing bowl. Slowly whisk in the oil until all is incorporated. Place spinach in a large bowl. Add strawberries, almonds, and dressing. Toss to coat. If desired, season with a pinch of salt and pepper.

 

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 162.5
• Total Fat: 15.2 g
• Cholesterol: 0.0 mg
• Sodium: 49.5 mg
• Total Carbs: 6.2 g
• Dietary Fiber: 2.2 g
• Protein: 2.7 g

Success...

Success, Success is in the air, two patients this morning...one had a weight loss of 6.8lbs and the other had a 3lb weight loss for the week.  Woohoo!!! Keep up the great work girls!!

"Slim Down" Contest!!

Du'Poids MD Weight Loss is conducting a "Slim Down" Contest.  Call 678-519-5997 for more information.

Continued weight loss.......

Have another success story to share.  One of our patients has lost  a total of 10lbs.  Woohoo!!  She is continuing to eat her usual food; she just changed her portion sizes.  She also increased her activity level by exercising more.  Kudos to her!!!  Before and after pics will be posted in the future.......stay tuned!!

Beef Enchiladas

Ingredients

1 pound 93% ground beef 6 oz can tomato paste 2 cups warm water 1 cup shredded 2% cheese 1 tsp salt 1 tsp onion powder 1 1/2 tsp chili powder 1/2 tsp cumin 1/4 tsp garlic powder dash each oregano, black pepper, coriander 10 soft corn tortillas

Directions

Brown hamburger. Add seasonings to warm water, combine. Add tomato paste. Mix well.
Warm up tortillas.
Pour 1/2 of tomato mixture into the skillet with the hamburger. Add half of cheese. Stir to mix up the meat, tomato sauce and cheese. Scoop a large spoonful of the mixture onto each tortilla. Rollup the tortilla, enclosing the filling and place it seam side down in 13x9 pan. Pour remaining tomato mixture over tortillas and sprinkle with cheese. Bake at 350 for 30 minutes.

 

 

 

Nutritional Info

• Servings Per Recipe: 10
• Amount Per Serving
• Calories: 176.9

• Total Fat: 6.1 g
• Cholesterol: 34.0 mg
• Sodium: 502.6 mg
• Total Carbs: 15.3 g
• Dietary Fiber: 2.6 g
• Protein: 14.7 g

Surprise Surprise

On Tuesday of this week one of my co-workers, who is on the weight loss program lost 5 lbs this past week.  She couldn't believe it......She said, "Really, I don't believe it".  She couldn't believe that she has lost weight with only making minor changes to her meal plan and increasing her exercise.  You too can do just as she did. 

Smiles and Sucess

Today a client came in today and lost 4lbs for the week.  Wow!!  This small success was very encouraging to her and gave her additional motivation.  She followed the doctors and instructions and she logged in her foods on her food diary.....and today, I saw her smile for the first time.

Letting go the FAT!!

I know you have probably heard that you should eat small meals throughout the day to help with weight loss.  Most of the time when trying to lose weight people stop eating or reduce their calorie count below what is recommended...I'm here to tell you that is not the right thing to do.  Eating small meals throughout the day helps to keep your metabolism steady throughout the day.  When you skip meals or don't eat, it sends signals to your body that you might be in a time of famine...so as a defense mechanism, your body holds on to those fat stores and when you do eat, add to them.  But when you eat those small meals throughout the day, this lets your body know, more food will come and it can let go some of what is stored.

Feeling GREAT!!

Whenever I do cardio exercise, I get this euphoric feeling.  I'm hoping that most people feel this way afterwards too.  When you exercise you release endorphins.  Endorphins are "feel" good neurotransmitters that are released when you exercise.  so if you are feeling a little stressed or need a pick me, go for a brisk walk or jog!

I'm skinny....I don't need to exercise!

Exercise is not just for people that need to lose weight, exercise is for everyone.  Exercise can help you improve your overall health.  It keeps the heart healthy and your body strong. So if you're "skinny", exercise is beneficial to you too!!

Fiber is your Friend!!

When people think of eating fiber they think of eating tasteless food or chewing on something that seems it will never break down....Well, I'm here to tell you Fiber is your Friend.  Fiber can be found it fruit and vegetables, all of which can be tasty and naturally sweet.  Fiber helps aid in the digestion process and helps to reduce the risk of certain cancers and heart disease.  Fiber is  a key player in helping to reduce cholesterol...

Think about it, food that is naturally packed with Fiber has no fat or cholesterol!! So pick up a Few Fiber rich foods today and ENJOY!!

Today is the day!!

Today is a GREAT day to start watching your calories and increasing exercise.  It doesn't take much..grilling instead of frying, a walk during your lunch break, or simply stretching.  Start today!

Eat what you want.......

Losing weight is a challenge within itself but when you do decide to go on a "diet", that can be a challenge.  Especially if its a "specialty" diet that requires you to eat all sorts of food that you've never tried or expensive frozen meals.  I'm here to tell you that you don't need a "special" diet to lose weight.  It can be done with increase activity and making small changes to your meal plan.  I believe in meal plans, not "diets". 

Exercise hanger

OK people....if you have exercise equipment at home that you are using as a clothes hanger...it's time to fold those clothes and use it for its intended purpose.  I'm quite sure when you bought the machine you told yourself you'd use it everyday, but that didn't happen.  But, let's take it out and start with 10 minutes every other day and work your way up.  Remember little steps equal big changes in the end.  Start today!

Spring has Sprung

Spring is here and its a great time to start getting outside and exercising. (unless the pollen is to much for you). I like to walk and take in the scenery... the flowers blooming, trees getting their buds and shedding the last remains of winter.  There's nothing like good ole' mother nature.....she is always putting on a show!  So get the family together...visit a park...enjoy a nature trail....or just walk around your neighborhood.  Remember 1 minute of exercise is better than no exercise at all.  Enjoy this day!

The MedGem

The MedGem is used on the popular television show the Biggest Loser.  This equipment can assist you achieve optimal weight loss!! 

Tanita Body Composition analyzer

This piece of equipment will track your weight loss at each weigh in....

Wait in comfort...

Our Tranquil reception area

Du'Poids Weight Loss Center

4910 Jonesboro Rd Suite 106

Union City Ga 30291

678-519-5997

Positive People....

When you are on your way to weight loss its a must that you keep positive people around you.  This postive enegry will help you in your journey...."You can do it"....."You are losing weight"...."Girl you're looking good".  Negative enegry will give you doubts..."I can't do this"...."This is to hard"...

Never forget where you're coming from and enjoy the journey to where you're going.  I'm here to tell you YOU CAN DO IT!!

Your will and want....

When trying to lose weight your will has to be greater than your want.  You can want to lose weight but if you don't have the will power to stick to your meal plan and exercise, your effort will not bring the results you are looking for.  Losing weight and keeping it off requires that you make a lifestyle change, you can make those changes one step at a time. Remember little steps equal big changes in the end!

Nigerian Meal Plans...........

Du'Poids Weight Loss Center is now offering meal plans specifically made for Nigerian foods.  At Du'Poids we see a myriad of people from different cultures.  I was having a problem helping Nigerians with their meal plan, so I did some research and developed a meal plan that will help Nigerians eat the foods that they love but put it in portions that will help them to lose weight.  Researching the recipes has also made it possible for me to help them make alterations to their traditional dishes....using less oil....adding more vegetables...

It is now my goal to do the same for all cultures....losing weight shouldn't be about omitting the foods that you've loved all your life....

Enjoy your food...........

Losing weight comes with its daily challenges, whether it a decision to eat an ice cream cone or sugar free jello instead.  Know that you can eat the things that you enjoy, you just have to do it in moderation.  Choose a child's size ice cream cone instead of the triple Decker Sundae......... when you're at your favorite fast food restaurant, order a kid's meal, and if you have to have pizza, load it with veggies.  Enjoy your food!!

Food Diary

I've been having problems getting people to use a food diary, whether its electronic or manual....they work.  They help you to keep track of what you are eating and how much.  You can review it and see where you need to make changes.  I know that they can be tiresome at times but they work, I can not stress that enough.  Whew.....I've gotten that off my chest....

Inspirational Thought of the Day

Losing  weight, happens one pound at a time and one step at a time.  Remember little steps equals big changes in the end.  Start your journey today!

5 Tips For Choosing Healthy Protein.

1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need. 

2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly. For more information on saturated fat, read "Fats and Cholesterol: Out with the Bad, In with the Good."

3. Limit red meat—and avoid processed meat. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. So make red meat—beef, pork, lamb—only an occasional part of your diet, if you eat it at all. And skip the processed stuff—bacon, hot dogs, and deli meats—since that's also been linked to higher cancer risk. Try these healthy protein recipes for nuts and tofu, fish and chicken.

4. Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative. In some cultures, tofu and soy foods are a protein staple, and we don’t suggest any change. But if you haven't grown up eating lots of soy, there's no reason to go overboard: Two to 4 servings a week is a good target; eating more than that likely won't offer any health benefits and we can’t be sure that there is no harm. And stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don't know the long term effects. Read more about soy and health.

5. Balance carbs and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs. For tips on how to choose high quality carbs, check out the Carbohydrates section of The Nutrition Source.

Inspirational Thought of the Day

The good Lord gave you a body that can stand most anything. It's your mind you have to convince.

Inspirational Thought of the Day

"When one approach is not working to reach the desired goal, that's not a reason to abandon the goal. Instead, it is time to devise another approach."------Ralph Marston

Inspirational Thought of the Day

Optimism is essential to achievement and it is also the foundation of courage and true progress.
      - Nicholas Murray Butler

Exercise Excuse.....

 I don’t have time. Eliminate 30 minutes of television viewing each night and exercise for half an hour instead. Unlike couch time, this method will strengthen muscles, burn fat, lower your cholesterol and reduce your risk of diabetes and heart disease. Record your favorite shows and watch them while lifting weights or running on the treadmill to multitask. Get up an hour earlier in the morning and go for a walk before you start your day or bring along your sneakers and go for a walk during your lunch break. There are many little time stealers in your day, from surfing the Internet to watching reruns to accepting calls from people you don’t really want to talk to. Getting rid of these distractions can add hours of free time each day—time that can be spent improving your health.

Dieting Humor......

Bigger snacks mean bigger slacks.  ~Author Unknown

5 Quick Tips for Choosing Healthy Fat

1. Use liquid plant oils for cooking and baking. Olive, canola, and other plant-based oils are rich in heart-healthy unsaturated fats. Try dressing up a salad or spring vegetables with a delicious, olive oil-based vinaigrette, such as this recipe for fresh mint vinaigrette.

2. Ditch the trans fat. In the supermarket, read the label to find foods that are trans free. In restaurants, steer clear of fried foods, biscuits, and other baked goods, unless you know that the restaurant has eliminated trans fat. Read more about how to spot trans fats—and how to avoid them.

3. Switch from butter to soft tub margarine. Choose a product that has zero grams of trans fat, and scan the ingredient list to make sure it does not contain partially hydrogenated oils.

4. Eat at least one good source of omega-3 fats each day. Fatty fish, walnuts, and canola oil all provide omega-3 fatty acids. Read more about omega-3 fatty acids and why they are so important to good health.

5. Go lean on meat and milk. Beef, pork, lamb, and dairy products are high in saturated fat. Choose low-fat milk, and savor full-fat cheeses in small amounts; also, choose lean cuts of meat.

Inspirational Thought of the Day

"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence."

5 Quick Tips to getting the Right Vitamins

1. Eat a healthy diet. A multivitamin provides some insurance against deficiencies but is far less important for health than the healthy food patterns described on this website. Choose a diet rich in fruits, vegetables, whole grains, nuts and healthy oils, and low in red meat and unhealthy fats—let the Healthy Eating Pyramid be your guide.

2. Choose a daily multivitamin. A daily multivitamin is an inexpensive nutrition insurance policy. Try to take one every day.

3. Think about D. In addition to its bone health benefits, there’s growing evidence that getting some extra vitamin D can help lower the risk of colon and breast cancer. Aim for getting 1,000 to 2,000 IU of vitamin D per day—this likely will require an extra vitamin D pill, in addition to your multivitamin.  For more information, see the vitamin D section of The Nutrition Source. 

4. Say no to “megas.” In general, avoid mega-dose vitamins and mega-fortified foods. Higher doses of vitamin E may help to prevent heart disease, but in general, the amount in a standard multivitamin is enough to have health benefits. A standard multivitamin also has a day's worth of folic acid, so you should avoid foods that have high amounts of folic acid added to them. Vitamin D is an exception, as many people need more than the RDA.

5. Avoid “super” supplements. Don’t be swayed by the wild health claims of the many health supplements advertised on TV and the Internet. If they sound too good to be true, you can be sure they are. Save your money for healthy food and a good vacation.

Food Label Meanings

FDA Nutrition Claim Definitions

(All are on a per Serving Basis)

Low Calorie 40 Calories or less

Light or Lite 1/3 fewer calories or, 50% less fat than the regular product

Fat-Free  Less than a gram of fat

Low-Fat 3 grams or less of fat

Reduced Fat 25% less fat than the regular product

Fewer or less Calories  At least 25% fewer calories than regular product

Inspirational Thought of the Day

“If we wait for the moment when everything, absolutely everything is ready, we shall never begin.”

Du'Poids MD Weight Loss Center is open for BUSINESS!!!

Du’Poids MD Weight Loss Center is pleased to announce the opening of our new location in Union City, Georgia.

We are not your conventional weight loss center.  We are staffed with a caring physician, expert pharmacist and a nutritionist.  The staff at Du’Poids MD has a passion for helping others reach their weight loss goals.

At Du’Poids MD we have state of the art equipment such as MED GEM.  The MED GEM is used on the popular television show The Biggest Loser.  This equipment will tailor your caloric requirements to what your body needs.

Come and check us out and take advantage of our SPECIAL introductory price of 29.99 for a limited time.

4910 Jonesboro Rd Suite 106

Building 100

Union City GA 30291

Phone: 678-519-5997

Visit us on the web: www.dupoidsmd.com    email dupoidsmd@gmail.com

Follow us on twitter: @dupoidsmd

Skinny Cheese Enchiladas

Ingredients

1 pkg. (8 oz.) Fat Free Cream Cheese 1 pkg. (7 oz.) Shredded Non-Fat Cheddar 2 green onions, sliced 6 low-carb tortillas (6 inch) 1 cup salsa

Directions

HEAT oven to 350°F.

BEAT cream cheese in small bowl with mixer until creamy. Add 1 cup Cheddar and onions; mix well. Spread down centers of tortillas; roll up.

PLACE, seam-sides down, in 11x7-inch baking dish; top with salsa. Cover.

BAKE 20 to 25 min. or until heated through. Sprinkle with remaining Cheddar.

Serves 6

 

Nutrition Facts
Servings Per Recipe: 6
Serving Size: 1 serving
Amount Per Serving
Calories		199.9
Total Fat		3.1 g
	Saturated Fat	0.0 g
	Polyunsaturated Fat	0.0 g
	Monounsaturated Fat	0.0 g
Cholesterol		12.5 mg
Sodium		1,140.9 mg
Potassium		92.0 mg
Total Carbohydrate		17.2 g
	Dietary Fiber	4.9 g
	Sugars	7.3 g
Protein		27.6 g

 

 

B12 and Lipotropic

Lipotropics is just a fancy word for three amino acids that are essential for the health of your liver.
Your liver is the organ responsible for removing fat and toxins from your body, so if it is healthier, it will work better for you.
B12 gives you a huge energy boost, which helps you to burn calories.
The vitamin cocktail included in the B12 and Lipotropic shots are compounds that enhance liver function and increase the flow of fats and bile from the liver and gallbladder.
By definition, a lipotropic substance decreases the deposit, or speeds up the removal of fat (lipo = fat, tropic = stimulate) within the liver.
The key amino acids used to make these shots are: Vitamin B12, Choline, Methione, and Inositol.
Vitamin B12 is essential for helping to form new, healthy cells in the body. It also boosts energy, helping to increase activity levels.

5 Tips to Eating more Fruits and Vegetables

1. Keep fruit out where you can see it. That way you'll be more likely to eat it. Keep it out on the counter or in the front of the fridge.

2. Get some every meal, every day. Try filling half your plate with vegetables at each meal. Serving up salads, stir fry, or other vegetable-rich fare makes it easier to reach this goal. Bonus points if you can get some fruits and vegetables at snack time, too.

3. Explore the produce aisle and choose something new. Variety is the key to a healthy diet. Get out of a rut and try some new fruits and vegetables.

4. Bag the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested carbs. Read the "Carbohydrates" section of The Nutrition Source to learn how to add good carbs to your diet. Or try one of these delicious whole grains recipes as an alternative to potatoes.

5. Make it a meal. Try some new healthy recipes where vegetables take center stage, such as Mollie Katzen's asparagus with warm tarragon-pecan vinaigrette, or Nina Simonds' spicy broccolini with red pepper

5 Quick Tips for acheiving a healthy weight...

1. Ban the strange diets. They may work in the short term, but almost any strange, extreme diet is doomed to fail. Your best friends when it comes to losing weight—and keeping it off? Choosing healthy foods (check out the Healthy Eating Pyramid for ideas) and eating smaller portions, slowly.

2. Be more active. If there's one best weight loss mantra it's "exercise, exercise, exercise." Choose activities you enjoy and do them every day. Exercising with a friend can help keep you on track. For tips on how to fit exercise into your lifestyle, check out the Staying Active section of Nutrition Source.

3. Turn off the television. Watching less TV can give you more time to be active—and less time to be enticed by junk food ads. Two easy ways to cut back on TV-watching: take the TV out of your bedroom, and make sure it's off during meals.

4. Skip the sugary drinks. Drinking sugared soda, fruit drinks, or juice can give you several hundred calories a day without realizing it. Research suggests children and adults who drink soda or other sugary drinks are more likely to gain weight than those who don't, and that switching from these to water or unsweetened drinks can reduce weight.

5. Think before you eat. Before you mindlessly reach for a snack, pause and ask yourself, Am I really hungry? Is there a healthier choice? It's easy to lose sight of good food choices in today's ad-crazy world. Simple questions like these can help keep us on track.

Good Morning!

It's a wonderful day to start exercising.  The weather is changing. We've "sprung" forward and now have more daylight in the evening hours.  Think of something that you'd like to do...whether it be dancing, walking, playing a team sport or yoga.  Start Today!!

5 Quick Tips Getting more physical Activity!!

1. Choose activities you like. Pick activities you enjoy. A lot of different things count as exercise: dancing, walking, gardening, playing basketball. Choose whatever gets you moving.

2. Try a pedometer. Pedometers are cheap and easy to use. Best of all, they help you keep track of how active you are. Build up to 7,000 steps a day—or more.

3. Piece your workout together. You don't need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once.

4. Exercise with a friend. Finding a workout partner can help keep you on track and motivate you to get out the door.

5. Take lunch on the move. Don't spend your lunch time sitting. Grab a quick meal and hit the gym or go for a walk with coworkers

New Patient Consult

Oh so REFRESHING!!

 Go calorie-free naturally. “Diet” drinks with artificial sweeteners may condition our taste buds to crave super-sweet foods. Plain old water is the best calorie-free beverage—but if it’s just too plain, try adding a squeeze of lemon or lime or a splash of 100% fruit juice. Plain coffee and tea are also healthy calorie-free choices, in moderation.

Here's a tasty option.....
Store-bought or cafe smoothies are marketed as "health" foods, but they are often loaded with sugar and high in calories—some have upwards of 300 calories in a 12 ounce serving. Try making a refreshing fresh fruit cooler instead. There's no added sugar, and just a small amount of fruit, so this drink is only about 18 calories for each 12-ounce glass.

• 1/2 cup of ice
• 3/4 cup of sugar-free sparkling water
• 1/3 cup of melon or berries
• Chopped mint leaves or citrus slices (optional)

Place ice, sparkling water, and fruit in a blender. Blend until slushy, pour into a glass and garnish with mint or citrus slices. Serves 1.

Recipe of the Week!

Chicken, Shrimp, and Fruit Salad

Recipe courtesy of Madhur Jaffrey
Serves 6 as a first course or 4 as a main course

• ¼ teaspoon salt
• 1 cup peeled and diced Granny Smith apple
• 1 cup seedless red grapes, cut in half
• 1 cup seedless green grapes, cut in half
• 1 orange, segmented, with each segment cut in half
• 1 tablespoon garlic, fried
• ½ cup shallots, fried
• 1 boneless, skinless chicken breast
• 16 medium shrimp
• 4 tablespoons roasted, unsalted peanuts, chopped
• 1 teaspoon salt
• 1 teaspoon sugar
• 2 tablespoons lime juice or lemon juice
• 2 to 3 serrano chilies
• 2 tablespoons cilantro leaves

Cut the chicken into long thin strips and put these into a clean medium-sized frying pan. Add water to cover and ¼ teaspoon salt, and bring to a simmer. Simmer gently for about 5 minutes or until the chicken is just done. Remove the chicken from the water and tear it into shreds 1-inch long or cut it into a ¼-inch dice. Save the water in which it was cooked.
Peel and devein the shrimp. Bring the chicken poaching water to a simmer and add the shrimp. Turn the heat to medium-low. Stir and poach the shrimp for 2 to 3 minutes or until they are just cooked through. Drain. Cut the shrimp into a ¼-inch dice. Combine the chicken, shrimp, and peanuts, cover and set aside.
Combine 1 teaspoon salt, the sugar, and the lime juice in a small bowl and mix. Set aside. Cut the chilies into very fine rounds. Wash and dry the coriander. Cover and set aside.
Combine the apples, grapes, oranges, chicken, and shrimp in a large bowl. Add the lime juice and sugar mixture. Season with salt and pepper. Add in half of the fried shallots and garlic. Toss. Place in a serving bowl and garnish with the reserved shallots, garlic, cilantro leaves, and chilies.

Nutrient analysis is for 1 main-course serving: 

Calories: 250 ⁄ Protein: 25 g ⁄ Carbohydrate: 25 g ⁄ Fiber: 3 g ⁄ Sodium: 670 mg
Saturated fat: 1 g ⁄ Polyunsaturated fat: 2 g ⁄ Monounsaturated fat: 3 g
Trans fat: 0 g ⁄ Cholesterol: 80 mg

Source: Madhur Jaffrey's Far Eastern Cookery, by Madhur Jaffrey (Harper and Row, 1989)
Reproduced from the April 2007 Healthy Kitchens, Healthy Lives conference, The Culinary Institute of America.