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Oatmeal Recipe Round-Up


Written on February 2, 2010 – 5:07 pm | by Russ Turley

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.

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Fat 2 Fit #87 – Fat Enablers


Written on January 30, 2010 – 5:31 pm | by Russ Turley

Photo of fat children eating McDonald'sIn 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.

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Fat 2 Fit #86 – Weight Gain During Pregnancy


Written on January 20, 2010 – 6:00 am | by Russ Turley

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.

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Fat 2 Fit #85 – Losing Weight on the Internet


Written on January 9, 2010 – 10:58 pm | by Russ Turley

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.

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Fat 2 Fit #84 – Declarations of Purposeful Objectives


Written on December 30, 2009 – 9:22 am | by Russ Turley

resolutions 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

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Fat 2 Fit #83 – Eat More, Weight Less


Written on December 19, 2009 – 6:00 am | by Russ Turley

eatmore_weighlessFor 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.

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Fat 2 Fit #82 – Born to Run


Written on December 9, 2009 – 11:33 pm | by Russ Turley

Born to RunOn 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.

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Fat 2 Fit #81 – Medications That Make You Fat


Written on November 29, 2009 – 1:47 am | by Russ Turley

Medications can make you fatIn today’s world where we pop a pill for this, take some medicine for that, we are introduced to all sorts of side effects. How about this side effect…weight gain. Today, in the Feature Section, Jeff has a report on medications that could be making you fat. The good news is that if you are saddled with taking these medications, you don’t have to gain weight.

In our email and comments this week, Lexi writes in and mentions changing her outlook on exercise. She calls exercising “taking her medicine”. What a great way to look at it! But she also has a problem eating all the calories that she should in a day. How many calories a day did you eat when you were eating unconsciously? Way more than you should. Why then, when we eat clean and healthy food, do we complain that we can’t eat that much food? Allison writes in about kicking the Weight Watchers habit and going the calorie counting route we recommend. She also shares some insight to how many calories equals so many points on WW. It’s enlightening.

On the Web Report, Russ shares a link to a cheap and easy way to route your future or past running, biking, or skating courses. It’s called GMap Pedometer and you’ll love it. Jeff has an infographic about the weight of the world that you’ll have to view, but it shows some amazing information. Did you there is a direct relationship with the obesity rates and how much people eat? Will wonders never cease?

Links Mentioned in the Show:
Infographic: Weight of the World.
GMap Pedometer
Nutrient Calculator

Recipe of the Week:
Super Oatmeal

Homework:
Everyone who listens to this show has probably picked up dozens of little weight loss tips and tricks. It is easy to give other people advice. If you only had one minute to tell someone the five most important things to do to be successful at weight loss, what would they be? Write down those five things. After you have written them down, what percentage of time do you follow your own advice? Something to think about.

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Fat 2 Fit #80 – Eat to Save Your Life


Written on November 18, 2009 – 11:55 pm | by Russ Turley

Jamie OliverKevin, over at the Fat 2 Fit suport group, posted a link to a series of videos on Youtube. It was a show that ran on the BBC with chef Jamie Oliver. It was called Eat to Save Your Life. Jamie and a couple experts talk about how bad the food we eat everyday actually is for us. We took a few of the highlights and talk about it in this week’s Feature. Be sure to click on the link below for the show and watch all 9 parts. It’s eye opening.

In the email and comments section of the show, we field two question about water. Rakhi wants to know how much water she should be drinking. We’ve all heard about 8 eight ounce glasses a day, but where does that come from? Is it accurate? Does that amount work for everyone? Jason also wrote in about those flavor packets that you can add to your water bottles. He doesn’t enjoy drinking just plain old water and wants to know if these packets are okay. It’s about making better bad choices.

Links Mentioned in the Show:
Jamie Oliver – Eat to Save Your Life
Study on Water & Weight Loss
Mayo Clinic on Water
History on 8 eight ounce glasses of water
Turkey Trot – Run with Russ

Recipes of the Week:
500 Calorie Thanksgiving Dinner
Spiced Pumpkin Cookies
Squash Risotto with Zucchini and Chicken

Homework:
The homework this week is to watch the 8 part video “Eat To Save Your Life”.

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Fat 2 Fit #79 – Staying Motivated


Written on November 8, 2009 – 9:32 am | by Russ Turley

Reach your goalsLots of heavy people know everything about how to lose weight safely and effectively, but get nowhere. The reason is they lost their motivation. we are going to tell you how to get it back on this week’s Feature.

In the email and comments, listener Marian has shared with us, and you, her spreadsheet to keep track of her weight and other body measurements. She also keeps track of how she’s feeling so she has a whole bunch of data to look back on. Dr. Rick wrote in with a great tip about telling whether you have too much belly fat. A scale is not required. All you need is a tape measure and the technique works for any height individual. We also got an email from Jeff. He’s lost 100 lbs. and wants to know how much of that weight lost is fat and how much muscle did he lose.

On the Web Report, Russ has an inexpensive free workout that you can do while on the road or just at home. Jeff has a report on the FTC cracking down on diets using the loophole “Results Not Typical”. You knew that diet or product was too good to be true, and the US Government knows it now as well.

Links Mentioned in the Show:
Fat Guy to Fast Guy Blog
Running in Flip Flops
Marian’s Spreadsheet
“Results Not Typical” is a thing of the past
Free Home/Hotel Workout

Recipe of the Week:
Mostly Mu Shu Pork

Homework:
Write down a minimum of 5 reasons that all start like this: I must lose body fat and become more physically fit, because if I don’t…. (then fill in the rest) If you come up with a list of at least 5 reasons that are truly meaningful to you and can invoke an emotional response in you every time you read them and feel them each time, you will have plenty of emotion. The more powerful reasons you can come up with and the more often you review them, the better.

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