Fat 2 Fit Show #46 - Cooking for Weight Loss
When you cook a meal at home, what do you do to ensure that it’s a healthy meal?
How do you make sure that it’s low calorie?
On this episode, we discuss cooking with weight loss in mind. The topics include what types of foods to choose, how to cook your food, what kitchen equipment to cook with and portion sizes. These are all things to think about when cooking for weight loss.
Teresa calls in to the voice mail line issuing us a food challenge. She is looking for a lunch that she can take along on business trips instead of eating the usual lunch fare of salads, wraps and sandwiches. I don’t know if we rose to the challenge, but maybe you can give your opinion in the comments. John wrote in asking about trimming just 200 calories off his daily intake. By doing this he’s looking to lose 25 lbs.
In the Web Report this week, Jeff has an article on what it takes to be “effortlessly thin”. Russ is getting an iPhone and finds a small write up on an application called Weightbot that records your weight. Look for a review of this application soon.
Don’t forget that you can subscribe to the show for free by e-mail or by RSS. Check out the Subscribe page for more information or just check out the upper right-hand side of the web site.
Links Mentioned in the Show:
Burn the Fat Oatmeal Pancakes
Video of Oatmeal Pancakes
Another version of Oatmeal Pancakes
Healthy Oatmeal Cookies
10 Secrets of the Effortlessly Thin
Weightbot Iphone App
Michi’s Ladder
Recipe of the Week
Black Forest Ham Sandwich from Subway
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Weight Loss Motivation Part 4
We always end off the show with a motivational quote that will hopefully help you on the road of long-term weight loss and health success. Here are the quotes from shows 25-32.
“Short term thinking is the social disease of our time”
- Norman Lear
“So what do we do? Anything - something. So long as we just don’t sit there. If we screw it up, start over. Try something else. If we wait until we’ve satisfied all the uncertainties, it may be too late.”
- Lee Iacocca
“There is a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something you accept no excuses, only results.”
- Ken Blanchard
“It is good to have an end to journey toward; but it is the journey that matters, in the end.”
Ernest Hemingway
“A pessimist sees the difficulty in every opportunity. An optimist sees the opportunity in every difficulty.”
- Winston Churchill
“There is something more important than winning. Dignity must come before everything, including victory in a race as important as the Tour. You can’t treat people without respect.”
- Miguel Indurain
“The difference between what we do and what we are capable of doing would suffice to solve most of the world’s problems.”
- Ghandi
“If you spend too much time learning the ‘tricks’ of the trade, you may not learn the trade. There are no shortcuts. If you’re working on finding a short cut, the easy way, you’re not working hard enough on the fundamentals. You may get a way with it for a spell, but there is no substitute for the basics. And the first basic is good, old fashioned hard work.”
-John Wooden
Fat 2 Fit Show #45 - Breaking Weight Loss Plateaus
You could call it a weight loss intervention. You may call it helpful advice. Either way, in this week’s show Jeff grills Russ on why his weight loss has come to an almost screeching halt. After many months of successful weight loss, the pounds have stopped coming off. They talk about what causes weight loss plateaus and how to get past them.
In the e-mail and comment section of the show we answer two questions about calories and high fructose corn syrup. Rick writes in and asks about doubling the number of calories he eats at breakfast. Colorful Kimbo has heard differing opinions on whether high fructose corn syrup is good for you. What do you think?
In the Web Report, Jeff walks us through an article explaining what the most popular male cover model on Men’s Health Magazine eats on a daily basis. It’s one of those perfect diets that everyone should strive to eat. One of the recipes will probably make it as a Recipe of the Week. Russ talk about the Trikke. It’s a vehicle that will get you from point A to point B while burning some serious calories at the same time. A neighbor of Russ’ rides a Trikke around the local school doing laps and he has lost 20 lbs.
If you aren’t subscribed to the show via RSS, there is a new way to subscribe…by e-mail. Enter your e-mail address in the box at the top of the page at Fat 2 Fit Radio and you’ll get an e-mail notification that a new show is available and ready to be downloaded. You’ll also get the content of the show notes in the e-mail.
Links Mentioned in the Show:
Eat like a male cover model
Workout on a Trikke
Movie: King Corn
Recipe of the Week:
Slow Cooker Fajitas
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Fat 2 Fit Show #44 - Calories In/Calories Out
In this show, we do a quick review of the actual amount of calories that you need to be eating to maintain or lose weight. To figure that out, you need to know your Basal Metabolic Rate and then increase those calories by an Activity Factor. It isn’t too complicated, but most people have no real idea of how many calories their bodies burn on a daily basis.
After the calorie review, we tackle 3 e-mail questions that ask about fine tuning those calorie calculations. Megan asks about whether your body can adapt to eating a few hundred calories more per day, Eleanora asks a technical question about Gross Calories vs Net Calories, and Jessica asks about whether you really burn the same number of calories if you run or walk the same distance.
In the web report, Russ found an article on a new alternative procedure to gastric bypass. A device is inserted down the esophagus and into the stomach where a smaller stomach pouch is created. No incision. Jeff talks about the Mediterranean diet. Residents of this part of the world, usually thought of as being thin, are getting on the fat bandwagon. Is it the proliferation of cheap calorie dense foods wrapped in plastic? Give us your opinion in the comment section below.
Links Mentioned in the Show:
How Many Calories do you actually burn each day?
Gross Calories Vs Net Calories
Running or Walking - Which burns more calories?
The 100 Calorie Food Quiz
5 Gym mistakes that keep you from losing weight
Another less invasive surgical weight loss procedure
Recipe of the Week:
Low Fat Asian Crockpot Chicken
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Fat 2 Fit Show #43 - Walk to Weight Loss Success
Our feature topic this week is one of the simplest and easiest ways to lose some of those extra pounds. Most people don’t realize that mile per mile, you actually burn the same calories walking as you would running. We cover some of the basic things that you need to know to get started in a walking regime and we talk about some of the basic programs that you can get started with. There are actually Running Stores that not only offer running classes, but they are also offering walking classes. These classes generally end off with the participants walking 5 K at a time which then gets them ready for their first running class. Russ even created a new website called Walk 2 Fit with different levels of walking programs for our listeners!
In our web report section, Russ talks about a new term known as “Yo-Yo Exercising”. There were some surprising findings in a recent study that just might keep you motivated to keep going with your exercise regime. Jeff talked about an interesting article that dealt with the typical Mediterranean diet. It had become quite famous in the past few decades and inspired a popular diet book because Mediterraneans seemed to be living much healthier and longer lives. In reality though, globalization and fast-food have made the typical Mediterranean diet a thing of the past.
In our email section, we hear from a new listener who is just starting his weight loss journey. He tells us about his training program and his goal of literally being half the man that he is now. He is currently 467 lbs and we look forward to hearing about his progress in the coming months. We also answer a question about how homeopathic weight loss remedies are actually diluted and produced for the public.
Links Mentioned in the Show:
Who is Hal Holbrook?
Get Russ’ wife a hug from Hal Holbrook
Walking Programs courtesy of Russ (www.walk2fit.com)
Fat2Fit Radio’s Support Group
The Death of the Mediterranean Diet
Yo-Yo Exercising
How many calories do your burn walking?
Recipe of the Week:
Barbeque Pulled Chicken
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Running or Walking - Which Burns More Calories
A common misconception is that you burn way more calories when you go for a run compared to going for a walk - but this isn’t actually true.
It is true that you will burn calories at a faster rate if you run, but whether you cover a 3 mile distance in an hour or a half hour, when you get to the finish line your body did the same amount of work energy-wise.
The scientific way to look at Work is the formula: Work = Force X Distance. It takes energy to move your body over distance. If your body burns 10 calories to move a certain distance, going 5 times farther will burn 5 times the calories regardless of your speed.
The biggest factor in how many calories you burn is your weight. The heavier you are, the more energy it takes to move your body.
The Technical formula to figure this out is: Kilograms X Kilometers X 1.036
Here is the Imperial version: 0.76 Calories X Lbs X Miles
Here is the Combination version: 0.47 Calories X Lbs X Kilometers
For example, here is the Imperial formula for a 150 lb person who walks/runs 3.1 miles:
Total Calories = 0.76 X 150 X 3 = 353 calories burned
Here is the combination formula for a 150 lb person who walks/runs 5 kilometers:
Total Calories = 0.47 X 150 X 5 = 353 calories burned
Don’t get me wrong, there are benefits of moving your body at a faster rate. You won’t get a cardiovascular workout by moving slowly, and you won’t get any “after-burn” effect from a casual stroll, but if your concern is getting in some activity that will burn extra calories, walking works!
So if you are watching tv at home and using a treadmill, you can easily walk 5 K or 3 Miles in an hour without dripping in sweat and burn the same calories as a run.
Fat 2 Fit Show #42 - Unusual Ways to Motivate Dieters
Sometimes motivating yourself to keep on that healthy lifestyle and lose weight is tough. Trying to motivate someone else to do the same is even tougher. If I gave you a dollar for every pound you lost, would that motivate you? That’s what one doctor is doing for his patients. But be careful, if you gain a pound, you owe him. On this week’s show we discuss this and some other unusual ways to keep yourself motivated or motivate others to lose weight.
In the e-mail and feedback portion of the show, Matt calls in with a voicemail asking how to motivate loved ones to lose weight. He wants to get his parents to lose weight and they’re resisting. Also, Brenda sent in an e-mail with her review of the Wii Fit. She likes it and agrees with Russ that the Wii Fit is a “gateway drug” for other types of exercise.
In this week’s Web Report, Jeff has an article about men and dieting. Apparently more men than ever are looking to lose some weight. Among those men is an NBA player from Southern California. Apparently just because you’re a professional athlete, that doesn’t make you an expert on staying in shape or losing weight. Russ has an article that says fewer people than ever, men and women, are dieting. They are choosing to “eat healthy”. Which article is right? Sound off in the comments.
Links Mentioned in the Show:
NBA Star on Jenny Craig
How Men Caught the Weight Watching Bug
Interest in Dieting Slims Down
Dollars for Dieting
YouTube Meme: Watch Me Shrink
What was your trigger?
Recipe of the Week:
Slow Cook Pork Tenderloin
Pork Tenderloin Information
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