Fat 2 Fit Radio

Fat 2 Fit #90 – Business Plan for Weight Loss

On today’s feature section Jeff talks about creating and then maintaining your new healthy lifestyle just like you would a new business. In fact, you can think of your new lifestyle as being a new business. When a company is focused on what they do, everything that they do is for the purpose of being more successful. If you are in the business of becoming fit and healthy, you can haphazardly do things here and then that will help, or you can do things a little more structured.

In the email and comments section we highlight a post by Fable Fairy over at Fat2FitSupport.com about overcoming a bad week.  There were a lot of great suggestions.  JC wrote in with an interesting question.  Working on a cruise ship for six months, eating at buffets, how do you not gain weight?  We’ve got a couple suggestions.  Vinay writes in about the benefits of using food journals, in particular Fitday.

On the Web Report, Jeff has an article about snacks and weight loss and guess what was on the top of the snack list? Fruit, believe it or not.  Russ has an article on the doctors behind all the lap band surgery billboards that litter the Southern California freeways.  Probably not the place to go.  Meanwhile if you want that surgery in Canada, get ready to wait 5 years.  We bet that you can lose the weight before then.

Links Mentioned in the Show:
Behind the lap band billboards
Weight loss surgery in Canada
Snacks can help weight loss
Fable Fairy is having a bad week

Recipe of the Week:
Chicken and Black Bean Mole Tostadas

Homework:
Twice in this show we mentioned just how important it is to have a food and exercise diary or journal.  I even said that if I could only give people one piece of advice that would help them with their weight loss, it would be to keep a journal.  The homework this week is to keep a food and exercise journal for at least a week and hopefully longer.  Be 100% accurate of everything that you do and everything that you eat.  Your success or failure isn’t 100% dependent on keeping this diary, but understanding your results is.

Listen here, or subscribe to automatically receive future shows.

Podcast: Play in new window | Download

Tags: bad week, lap band, snacks, Support, Weight loss

Posted in Podcast | 2 Comments »

Fat 2 Fit #89 – Your Questions, Our Answers

It’s that time again when the email and comment coffers are overflowing and it’s time to do another question and answer show. This time we’ve got some great questions that, while it might not be your exact question, you’ll find the answer beneficial. If we don’t hit your exact question, please send it to us.

Here are the questions and comments:

• Alexa wrote in her story of having more energy than ever and is able to keep up with kids effortlessly because she’s lost the excess weight.
• Robert wrote in about the weight of muscle and the weight of fat. We took the opportunity to talk a little about metabolism and why you want to keep your lean body mass.
• Carlos is in a weight loss competition with some women. They think it’s unfair because men can lose weight so much easier than women. What!?
• Connie sent in a doozy. She sent us a link to the Weight Mirror web site where you can see how you’ll look after losing some weight. Very cool link. She also asked about a weight loss program called Fast-5, which is about fasting. Jeff weighs in on it. Her final question is about weight loss support. Her husband is not supportive and she goes as far to say he’s sabotaging her efforts. That’s not fun.

In our Web Report, we discuss two celebrities. You’ve probably heard that actor/director Kevin Smith was ejected from a Southwest Airlines flight recently for being “too fat for the skies”. We talked about this topic of airlines not being sympathetic to their larger customers a few shows ago and the comments were very charged. Well, the discussion over Kevin Smith is just as charged. Also in the news, celebrity trainer Jillian Michaels of The Biggest Loser is being sued because a weight loss supplement didn’t magically melt fat off a Southern California woman.

Links Mentioned in the Show:
Get support on your weight loss journey
Weight Mirror: See how you’ll look 30 pounds lighter
Fast-5: Don’t do it
Kevin Smith is fat on a plane
Listen to Kevin Smith’s account
Jillian Michaels sued for false claims on weight loss supplement

Recipe of the Week:
Confetti Stuffed Burritos – From Jule

Homework:
The homework this week is to eat more of what I call the “weight loss fruit and vegetables”. These are the fruit and vegetables that are often called “negative calorie foods”. They have a lot of fiber and cellulose in them, so that by the time your body has finished digesting them, the net calories are extremely low, but you also get the healthy benefits of eating real natural foods full of vitamins. The specific homework is to eat at least one serving each day from this list.

Here is a list of some of the more common ones:

Vegetables – asparagus, beets, broccoli, cabbage (green), carrots, cauliflower, celery, chicory, chili peppers, cucumbers, endive, garlic, lettuce, onions, papayas, spinach, turnip, and zucchini.

Fruits – apples, cranberries, grapefruit, lemons, mangos, oranges, pineapple, raspberries, strawberries, and tangerines.

Podcast: Play in new window | Download

Tags: answers, fasting, Fat Loss, jillian michaels, kevin smith, Negative Calorie Foods, questions, Support, too fat to fly

Posted in Podcast | No Comments »

Fat 2 Fit #88 – Yoga for Weight Loss

Numerous listeners have wondered about doing yoga to lose weight. Jeff and Russ are unfamiliar with yoga so they turned to Lisa Brooks, a yoga instructor in Southern California. She gives us the strait scoop on the origins and the basics of yoga. If you’ve ever been interested in trying yoga and were afraid to try, you have to listen.

In the email/comments section of the show, Tina from Brooklyn took some photos of herself and despite looking good in her clothes, she was not so enthused about the “nekkid” pictures.  Vicky in France emailed in for alternative mobile sites that can be used with phones other than the iPhone.  We do love our iPhone apps, but there are many good mobile sites that give you a lot of the features of the iPhone apps that we go on and on about.  Any mobile phone browser from Windows Mobile, Android, Palm and Blackberry can view these mobile sites and be great tools for you while away from home.  Nancy, from Canada via Texas, wrote in and shared her experience trying to lose that last 10 pounds.  She did aerobic zone cardio for 4 months and her body fat went UP! More recently she’s added weights to her workout routine and lost 5 1/2 pounds of fat.  How does she know?  She weighs the same and her body fat went down.  Stellar job.

Links Mentioned in the Show:
Sparkpeople Mobile
Livestrong/Daily Plate Mobile
Calorie King (Visit with your mobile phone)
Daily Burn Mobile

Recipe of the Week:
Asian Cabbage Rolls from Eliana

Homework:
I assigned this homework 6 months ago. If you did it, it will be very rewarding to do it again and see your progress.

The homework was to start tracking your fitness level. Most people will keep track of their weight, but also start tracking how you feel. It doesn’t matter how you track it, just find something that you can repeat every month or so. You don’t need to do this at a gym. For example, you could see how many flights of stairs you can climb in a building in 1 or 2 minutes, or how far you can run in 1 or 2 minutes – it doesn’t have to be exact, you could count the number of street lights that you passed. It is best to have something that you can quantify and measure, so that you can clearly see your results over time. Hopefully this will be one more way that you can use to motivate yourself.

If you didn’t do this original homework, do it now so that you can compare in the future.

Listen here, or subscribe to automatically receive future shows.

Podcast: Play in new window | Download

Tags: questions, Weight loss, yoga

Posted in Podcast | 2 Comments »

Oatmeal Recipe Round-Up

Consistently our logs show that you, listener and reader, are looking for the oatmeal recipes that we talk about on the podcast or post in the show notes.  In fact, 33% of the searches that are done on Fat2FitRadio.com are for oatmeal.

To make your search easier, below is a round up of all the oatmeal recipes and shows we mentioned them on.

• On show #81 the recipe of the week was Super Oatmeal.  The link includes a video of an Olympic trainer showing you how to make the oatmeal using basically a hot plate.
• Listener Anna sent us a recipe for show #69 that she called Healthy Chocolate Blueberry Oatmeal.  It’s pretty similar to the Super Oatmeal.
• Show #55 about Crossfit also brought a recipe for Oatmeal Breakfast Cookies from listener Paxye.  This one is a downloadable PDF.
• Questions and Answers happened on show #52 we linked to Tom Venuto’s Oatmeal Pancakes that Jeff is a fan of.
• When we talked about Cooking for Weight loss on show #46, it was an oatmeal packed show including links for another version of Oatmeal Pancakes and a video of someone making them.  Unfortunately both of those links are dead or private.  That’s unfortunate, but take a listen to the show and find out what was said about them.
• We discussed a bunch of comments about oatmeal way back on show #26.
• And finally, the post that started it all, Jeff’s post titled “How to Cook Oatmeal in Advance“.  Jeff prepares his oatmeal and then freezes it in single servings so it’s easy to eat and he has no excuses for not starting his day off with a great breakfast.  You’ll also learn how to make fried slices of oatmeal and how to create your own instant oatmeal thanks to listener contributions.

Tags: Oatmeal, oatmeal pancakes, pancakes, super oatmeal, Venuto

Posted in General, Nutrition | No Comments »

Fat 2 Fit #87 – Fat Enablers

In the days after the new year, Jeff was inspired by the shows “Half Ton Teen”, “Half Ton Mom”, and of course “Half Ton Dad” to talk about fat enablers. It’s all about the people who help you to be fat, and the people who you help to be fat as well. An enabler can’t make you eat if you don’t want to, but they can sure make it easier to do it. See if you fit into this category.

In our email section, Jason let’s us know about his fat blog called Jas and the Fatman. It’s a little different in that it’s an “athlete” page on Facebook. Jason has taken the fat blog to the next level. Bruce writes in and is concerned about his son’s weight. We did a quick summary of our previous show on childhood obesity to start, but anyone interested in this subject really should listen to show #23 for the full story. Finally, Talina writes in and asks about macro-nutrient percentages. We talk about that and give a little refresher on how to add calories to your diet successfully.

In our Web Report, Jeff’s article is about how 1/3 of woman are now cheating on their diets after less than a month into the new year. Shocking! Russ has news of infighting in the diet industry. Weight Watchers has sued Jenny Craig for what WW claims is a fictitious study that said that Jenny Craig was twice as successful as the leading plan. Oops!

Links Mentioned in the Show:
Weight Watchers sues Jenny Craig
Woman are cheating on their diets
Show #23 on Childhood Obesity
Child BMI Calculator
Another Child BMI Calculator
Fat 2 Fit Facebook Group
Jas and the Fatman Facebook Page

Recipe of the Week:
Banana Bread Pancakes

Homework:
The homework this week ties in with the feature section about “Fat Enablers”.  Your assignment this week is to identify 5 people or situations that enable you to get away with not living a fit and healthy lifestyle.  You need to challenge those situations, and instead of trying to always avoid them in the future, modify them so they will no longer be damaging to your goals.

Listen here, or subscribe to automatically receive future shows.

Podcast: Play in new window | Download

Tags: BMI, cheaters, Childhood Obesity, facebook, fat enabler, Jenny Craig, Weight Watchers, ww

Posted in Podcast | 4 Comments »

Fat 2 Fit #86 – Weight Gain During Pregnancy

Pregnancy is one of the times in a woman’s life that gaining weight is not only encouraged, it’s required.  But, how much weight should a woman gain during pregnancy?  How much is too much and what are the complications that can accompany that extra weight? In the Feature we go over the major complications you, as an expectant mother, should be aware of.

In the email and comments section of the show, we take all the items from the support group at Fat2Fit Support.  The first post is from Terry.   She asked for everyone’s Top 5 reasons to get fit.  Andrew posted about freezing food.  Some responders freeze their food separately and yet others combine their food and freeze.  Finally, Laura posted that she’s scared to eat more calories.  She’s not hungry, yet she’s coming in shy of her calorie goal.

In the Web Report, Jeff shares an article that says the obesity has now reversed the gain in life expectancy that peoples changes in smoking have made.  Russ has an article that reports many restaurant meals have more calories than they report, up to 200% more, though it’s closer to 20%  more on average.

Links Mentioned in the Show:
200% More Calories in Restaurant Items
Obesity bigger problem than smoking
New England Medical Journal article on life expectancy
Post: Scary High Calories
Post: Freezing meals
Post: Top 5 reasons to be fit
Freeze foods like the pros

Recipe of the Week:
Mini Italian Meatloaves

Homework:
It is time to take an assessment of how you are doing with your eating.  Rate your hunger through-out the day on a scale of 1-10.  Make sure that you record right before you eat and 20-30 minutes after you have eaten.  If you look at these numbers over a number of days, and then compare them to how much and what you are eating, you will be able to fine tune your eating plan.  Some people never feel any hunger because they are overeating and constantly feeding themselves and just might be afraid of feeling hungry.  Other people are dieting and constantly under-eating and are always feeling hunger.  Feeling hungry all the time is stressful on the body, but it is natural to feel hunger at some point every single day.  If your metabolism is fired up, you should feel satisfied after every meal, but starting to feel hunger before every meal.

Listen here, or subscribe for FREE to receive future show automatically.

Podcast: Play in new window | Download

Tags: Obesity, pregnancy, smoking, traineo, weighht gain

Posted in Podcast | No Comments »

Fat 2 Fit #85 – Losing Weight on the Internet

Trying to wade through all the hype of Internet advertised weight loss programs can be daunting.  You get emails, are bombarded by ads on web sites, most of which have nothing to do with weight loss.  You are being targeted with these ads because of affiliate marketing.  One the feature section this week, Jeff talks all about affiliate marketing and why it’s so prevalent on the Internet, in particular for weight loss products.

In the email and comment portion of the show, we’ve got a doozy.  Andrew has completed his weight loss and kept it off for 8 years.  He shares 15 tips that helped him lose, and more importantly, keep the weight off for that 8 years.

For the Web Report, Russ shares multiple links from the US Federal government.  The first is an an encyclopedia of food.  It’s a Foodapedia!  This site will tell which food groups the food you are eating fit into.  The other two links are short form audio and video downloads that share tips on eating.  Jeff has a website that will put money in your pocket if you stick to that healthy lifestyle and lose the weight.  It’s called Healthywage and you could earn $100 simply by losing the weight you are already planning to lose.

Links Mentioned in the Show:
Get Paid to Lose Weight
Time article about getting paid to lose weight
Food encyclopedia from the US government
Audio food tips
Short videos about food

Recipe of the Week:
Healthy Tuna Salad

Homework:
This is our first show in the new year and it is a nice fresh start for everyone. The homework this week is to take pictures of yourself, so that you can compare to how you will look at the end of the year. This is something that most people don’t do, but regret it later on. This is for you, not for everyone else. Take honest pictures with few clothes on. If you have a digital camera, just keep those pictures on your computer. Hopefully over the year, your feelings towards those pictures will change from unhappy feelings right now, to feelings of pride from how far you have come, to determination that you will never allow yourself to return to how you used to look.

Listen here, or subscribe for FREE to receive future show automatically.

Podcast: Play in new window | Download

Tags: clickbank, idiots, Internet, Venuto, Weight loss

Posted in Podcast | 6 Comments »

Fat 2 Fit #84 – Declarations of Purposeful Objectives

It’s another New Year and so it’s time for another opportunity to learn how to set goals and achieve those goals.

You may call them resolutions, but so often we use that term with huge lofty goals in mind.  Instead of making that unachievable resolution that will just leave you feeling like a failure at the end of the year, break those big resolutions into small achievable goals.  This particular show was created with exactly that reason in mind.  If you use the techniques in this show, you will lose the weight that you’ve been trying to get off for the last many years.  The alternative is next year, you will be in the exact same position you are this year, except, you will have gained even more weight.

Stop the weight gain train and set your goal to be a healthier, fitter you by the end of 2010.

Links Mentioned in the Show:
How To Set Your Last Weight Loss Goal Ever
First Goal Setting Show
Second Goal Setting Show

Listen here, or subscribe for FREE to receive future show automatically.

Podcast: Play in new window | Download

Tags: achieve, diet, Fat Loss, goals, new years, new years resolutions, tony robbins, Weight loss, zigler

Posted in Podcast | 2 Comments »

Fat 2 Fit #83 – Eat More, Weight Less

For over two years, we’ve been producing Fat 2 Fit Radio and for that time we’ve been never changing on our dislike for the 1000-1200 calorie diets that are so prevalent today. Unless you weight 100 pounds there is no way on Earth that is the amount of calories that you should eat in a day. It is far too little. The feature is about eating more to weigh less. Here’s a portion of the email that spurred Jeff to create this week’s feature, “When you are obese, how do you justify to yourself and others (i.e. disbelieving husband) that I should eat what seems like a huge amount more?”

We have just one question this week and it’s from Eilidh. She’s addicted to chocolate but doesn’t over do it calorie wise.  How much chocolate is too much? We take the opportunity to go over Michi’s ladder again. This is a great resource for deciding which foods to eat on a daily basis. Check out the links below for that one.

On the Web Report, Russ has a portion of a Top 10 list of ways to prevent holiday weight gain. There are some very good suggestions in there like this one, Number 8, for dealing with buffets, “Go to the back of the line. Let others go before you in serving and buffet lines; tempting items may be gone by the time you go through.” Jeff has another infographic, this time it’s about activities that you should be doing in your daily life and how much you should be doing of each activity.

Links Mentioned in the Show:
Physical Activity Pyramid
Top 10 tips to prevent holiday weight gain
Michi’s Ladder
Russ’ new running goal

Recipe of the Week:
Kaitlin’s version of the Egg Breakfast Casserole
The Inspiration: As-You-Like-It Breakfast Casserole

Homework:
There are about 2 weeks until the New Year. This is the time where everyone traditionally starts thinking about New Year’s Resolutions and getting fit. The homework is to find someone to be a fitness resolution buddy for the new year. It is easy to get other people started on the lifelong road to health and fitness in the next couple of weeks. It’s not so easy at any other time of the year. If you have had a lot of success lately, this will be inspirational for your friend, and if you have been struggling a little bit, maybe this will be the accountability that you need to keep you on track. The next show is our 3rd annual New Year’s resolution show, so make sure that you both listen to it and follow how to set proper and powerful resolutions.

Listen here, or subscribe to automatically receive future shows.

Podcast: Play in new window | Download

Tags: activity, breakfast, casserole, egg, holiday, michi's ladder, running, starvation diet, weight gain, Weight loss

Posted in Podcast | 10 Comments »

Fat 2 Fit #82 – Born to Run

On Thanksgiving day, Russ completed his first 5K race in the Turkey Trot. He did so by training and using a running technique called forefoot running. This happens to be the running style talked about in the Christopher McDougall book, Born to Run. It has interesting characters, Caballo Blanco and the Tarahumara, and wonderful stories about running that you’re going to want to hear about, then read. Today Russ give you his review of Born to Run in out the Feature section of the show.

Our email and comments runneth over this show. Listener Tamara recommends a NY Times article on dealing with eating and families during the holidays. Here was one of the best stories from the article: “…a mother-in-law agreed to show up for Thanksgiving only if she could be assured none of the foods would be prepared with butter. “I’m not doing butter right now,” she said. “If you do butter, I’m not coming.” Isn’t that amazing? We also have a voicemail from listener Teresa about overcoming temptation while on the road. It’s a great example of how to deal with that food you think you absolutely must have.

The Web Report, that single source of all fitness and weight loss information on the Internet, has Jeff reporting on a school, Lincoln University, requiring obese students to one more class than other students in the same major. That class…a fitness course! What do you think? Should the fat students be required to have more information about weight, fitness and health? Leave a comment. Russ has a list of the top 10 fattest countries in the world. Number 1 on the list has over 90% of their population in the overweight and obese categories of the BMI scale. Number 2 is right behind them. The United States comes in a distant 3rd at only 66.7%.

Links Mentioned in the Show:
Born to Run
Turkey Trot Pics
NY Times article on family and holidays
World’s Fattest Countries
University requires fat class

Recipe of the Week:
Pinole – Super food of the Tarahumara
Chia Fresca – Drink of the Tarahumara

Homework:
The homework this week has to do with planning ahead for holiday meals with family and friends. Often times, when you are offered seconds, no is not taken seriously, and you are egged on or guilted into having another helping, or even worse, you are put in the position of justifying why you are refusing to eat more. The homework this week is to come up with 3 polite ways or excuses to tell people as to why you don’t want any more food. For example, you could say, “No thanks, but it was extremely tasty and all the time you spent preparing it really showed”, or the classic “No thanks, I’m feeling really full and want to save some room for dessert”. Have these 3 lines ready to go, so you are not put on the spot unprepared.

Listen here, or subscribe to automatically receive future shows.

Podcast: Play in new window | Download

Tags: barefoot running, barefoot ted, born to run, caballo blanco, copper canyon, five fingers, forefoot, mcdougall, raramuri, tarahumara

Posted in Podcast | 3 Comments »