October 2009

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Avoid the Candy: Bring Healthy Haunted Treats to Your Halloween Parties

October 29, 2009 in Health, Nutrition, Tips and Tricks by Dave | No comments

orangejack

Headed to a Halloween party this weekend?  Scared you’ll overindulge and end up looking more like a jack-o-lantern than a witches broom?

Bring a safe dish. Bring a dish with you that you know is healthy to munch on so that the other dishes don’t seem to tempting.  This little trick works for any party/holiday/gathering, but bringing something that fits the theme can be tricky.

I searched the internet and found the healthiest, spookiest dishes for you to bring along to your Boo-bash so you can spend more time having fun than worrying about those pumpkin cookies and cocktails calling your name.

Puking Pumpkin Dip

Hollow out a small pumpkin, and carve a jack-o-lantern face. Place the pumpkin on a platter. Fill the pumpkin with a healthy, creamy dip like hummus or guacamole, and spoon some of the dip out of the Jack-o-lanterns mouth to get a puking effect. Arrange lots of fresh vegetables and pretzels around the pumpkin for dipping.

Pumpkin Seeds

Take your left over pumpkin guts and separate the seeds from the goop. Preheat the oven to 350 degrees. Rinse the seeds and place them on a paper towel to dry. Prepare a baking sheet with non-stick spray, and spread out seeds in an even layer. Sprinkle with salt, or other desired spices. Bake for 10-20 minutes until crisp, turning once. Store in an airtight container.

Orange Jack-o-Lanterns

Hollow out a few oranges by cutting a hole in the top and scooping out the insides. Fill the orange with vanilla yogurt, and serve with slices of fruit. To make a face, cut out shapes with fruit and secure with toothpicks.

Orange and Black Tray

Vibrant colored foods tend to be more healthy, so we are lucky orange is part of the Halloween color scheme. Pair healthy orange foods with black bean dip for dunking. Try: orange bell pepper slices, carrot sticks, sweet potato chips or fries, orange tomatoes, or sliced baked butternut squash.

Green Slime Smoothies

1 banana, sliced and frozen

1/2 c. frozen pineapple

1/2 c. apple, pineapple or orange juice

1/2 c. milk (almond, soy or regular)

1 large handful of spinach

Combine all ingredients in a blender and blend until smooth. Pour into glass, and serve

Put the Snickers Bar on the Ground in Front of You and Move Away!

October 27, 2009 in Health, Motivation, Nutrition by Dave | 1 comment

halloweencandy

*This article isn’t for everyone. I’m all for having a good time. But when you’re starting out on a program and struggling to get traction. You have to Put your Big Girl pants on and say NO! to temptation. And I want you to succeed as much as you do. So let’s continue-

I’m willing to bet that parents consume more candy around Halloween season that kids do.  Kids have us to regulate their consumption (aside from the few pieces we know they sneak) but who do we have?  Our sugar tooth.

There is candy everywhere this time of year, begging you to eat it.  You steal a piece of candy from your kids’ loot in the middle of the night, pop a piece in your mouth with you put a few in the kid’s lunches.  Not to mention the parties: the cookies your son or daughter brings home from school, the endless treats in the office break room and the candy bowls sitting out on everyone’s desks ripe for the taking.

Before you know it, you’ve got a stomach ache, a sugar rush, and you still want more.

Here are a few ways to avoid the Halloween candy pitfalls and stay on track:

Don’t Buy Candy You Like

Kids like candy no matter what it is, so when you shop for trick or treaters, load up on candy you don’t find tempting.  If you prefer chocolate, buy fruity, or vice versa.  Like both? Go for sour.

Don’t Buy Candy at All

I know it sounds insane, but more and more parents are opting to forgo the candy, and do the kids, and themselves a favor by offering healthy treats, or non edible items, like granola bars, dried fruits, crackers, pencils, stickers and toys. If its not around, you can’t eat it, and you’ll be helping the health of kids in your neighborhood, too.

Give it to a Good Cause

Hopefully, the fact that your kid’s candy is their’s is enough to keep you from picking through it, but if you are still tempted, tell them to pick out their favorite 5,10,15, whatever amount of peices and that you are going to donate the rest.  You can drop it off at a food bank, or send it over seas to the troops.  You’ll teach your kids a valuable lesson, and eliminate any over indulgence.

By Any Means Necessary

If you over shopped and have a huge bowl of candy laying around, you have to get it out of the house.  Send it to work with your partner, give it to a neighbor, or if worse comes to worse, throw it out. You already paid for it, so your money is gone.  What’s more of a waste: throwing out some candy, or eating it and ruining all of your hard work?

Basically, if it’s not around, you can’t eat it.  A little bit of candy around Halloween is almost necessary, but mindlessly eating candy just because its around isn’t an excuse- and can add up faster than you can imagine.  Get it out of your sight, and you’ll get it out of your mind. Remember if you eat it you’ll have to wear it.

Are You a Slave To Your Body?

October 26, 2009 in Uncategorized by Dave | No comments

Jack tells you how it really is!

Are you a slave?

Do you look the way you want to look?

Can you do what you want when you want?

Do you wear the clothes you want to wear?

Would you prefer to die than to let someone see you naked?

Can you keep up with the kids without getting winded?

Don’t be a slave. Let me help you get free.

I’m going to be honest with you. I hate to do the hard-sell on this Blog. But I’d be negligent to let this day go by and not let you know that Rapid-Results Boot Camp is kicking-off this week.

This is the one-year anniversary of Rapid-Results Boot Camp. And I think it’s going to be the best one yet. Here’s what you’ll get.

- 12 Fat Incinerating workouts in 4 weeks

- Before and After Measurements

- Nutrition Crash Course(Handbook and Guide included)

- Done For You Fat-Loss Meal Plans

- 30 min Consult with me. To dial in your results faster and better than ever!

-What to do on your Day-Off Guide

- Rapid-Results Finisher T-Shirt

- Enter the “What Boot Camp Does For Me!” essay contest and win every dime of your monthly investment back!

- 60 Day Money-Back Guarantee.
You have 60 days from the date you join to receive a full refund if I don’t deliver the most complete Fat-Burning, Stomach flattening, Hip and Thigh toning program available today. You Will be Blown away by your results or your Money-Back!

If you don’t have the confidence, know-how, or just need the accountability to show up and get it done. Then this is for you.

Remember what Jack say’s Don’t be a Slave.

Weekend Post: D.O.Dash

October 25, 2009 in Uncategorized by Dave | No comments

Fast Runners, A High School Cross Country Team, Dogs, and Kids. That’s a Saturday Morning well spent!D.O. Dash Oct.24 002D.O. Dash Oct.24 001D.O. Dash Oct.24 004D.O. Dash Oct.24 006

D.O. Dash Oct.24 003

D.O. Dash Oct.24 009

Get Your Run On!

October 22, 2009 in Club News, Giveaways and Contests, Health, Uncategorized, Wellness by Dave | No comments

running_doctor001 That’s right it’s time for the Annual D.O. Dash.

5k Starts at 8a.m.. Registration on race day is $25. That my friend is a bargain!

Race day parking is Lot C same as for Boot Camp.

This race is hosted by the TCOM Class of 2012.

All proceeds go to the Cardiovascular Research Institute.

If you go fast you can be eating breakfast at the Ol’ South Pancake House by 9a.m.!

Great host. Great cause. And it’s in your neighborhood. What can beat that?

See you then.

10 Steps to a Healthier Diet

October 22, 2009 in Health, Nutrition by Dave | No comments

healthy-diet

Eating healthy is definitely an ‘easier said than done situation’.  It can seem daunting, but if you take steps to develop a habit, and a taste, for a healthier diet, the change won’t seem so drastic.  Take each of these steps one at a time, and soon you’ll find because of your eating habits, you have a ton more energy, have dropped pounds and feel amazing.

Drink water. It’s the only beverage your body really needs. Gradually replace soda,es, even diet,flavored coffees, sugary drinks and other high-cal juices with water. Aim for 8-12 cups each day.

Eat more fruit. You should get 2-4 servings a day (i serving equals about 1/2 a cup). Fruits are rich in nutrients, fiber, phytochemicals and antioxidants, which all help prevent disease. Eat a piece with breakfast and 2 for a snack- most fruit is portable, so you can bring it with you anywhere.

Eat more veggies. Aim for 4-6 servings of vegetables daily (1 servings equals about half a cup.) High in nutrients and low in calories, veggies can help prevent diabetes, stroke,heart disease and more. Veggies go great in everything, so add them to everything: soups, sandwiches, salads, casseroles, stir frys, or just on their own.

Eat breakfast. It boosts your energy, metabolism and mental focus. Plus, breakfast eaters consume fewer calories throughout the day than people who skip it.

Brown bag it. Packing your lunch will not only cut costs, it will cut calories. Bagging it ensures that you are eating better and saving money. Try lean proteins, whole grain bread, fruit, vegetables with dip, and broth-based soups for a wholesome, filling meal.

Avoid trans fats. They increase your risk of heart disease. Foods with “partially hydrogenated oil” as an ingredient contain trans fat (even if the label says 0 grams) and should be left on the grocery shelf. There is no room in your diet for trans fats- none.

Trade white grains for whole grains. White flours, breads, rice and pasta are highly processed and low in nutrients. Whole grain varieties are packed with nutrients, fiber and staying power.

Make healthy substitutions. Keep the tradition and boost the nutrition by making swaps: whole grain flour, less salt, heart-healthy fats, half the sugar, and beans instead of meat.

Check the nutrition facts. The front of a package won’t tell you the whole story. Read labels and compare key nutrients calories, serving size, fat, fiber, calcium, and ingredients to make the best choice.

Watch your portions. While big portions might keep your wallet full, they’ll also add to your waistline. Split large entrees with a friend and never ever supersize.

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Hard Truths about Weight Loss

October 20, 2009 in Fitness, Health, Nutrition by Dave | No comments

scale

Losing weight, in theory, is easy:  eat less, move more and cut the crap.  Actually doing this, however, can be more difficult.  Change is hard.  Changing habits is hard- especially habits you find enjoyable: ie. eating sugary and fattening foods.

The truth hurts- losing weight is going to be uncomfortable, its going to take work, and its going to be hard.  No tiptoeing around it- you are going to have to make decisions everyday you don’t want to make.

This is why the fitness fad industry is so huge: people don’t want to work hard- they want quick results.  This is also why we are still a morbidly obese country- people want results without putting in any work or making any changes.

So, sorry, but its time for some hard truths about weight loss.  No more excuses, and no promises on my end that its going to be easy.  These are the facts when it comes to weight loss:

You have to exercise more than you think.

The Centers for Disease Control and Prevention (CDC) recommends getting at least 30 minutes of moderate exercise most days of the week.   While this is great for heart health, if you are looking to lose weight or maintain weight loss have to do more—about an hour a day.

Things like taking the stairs, walking the dog, and gardening are great ways to boost your activity level, but losing serious weight means exercising regularly for an hour or so. Its all about intensity- don’t fool yourself into thinking your everyday activities will equal weight loss.

A 30 minute walk doesn’t equal a cookie.

If you exercise, you do not deserve a treat, for two reasons. One: the whole reason you are exercising is to create a calorie deficit so you can lose weight. If you eat back those calories, that workout did you nothing. Two: People overestimate the amount of calories you burn. A 30 minute walk will burn about 100 calories- and that’s if you are pushing yourself hard. Chances are, if you “reward” yourself with a treat, you are going to eat more calories than you burned, causing gain.

Eating more won’t help you lose weight.

This is a marketing ploy. You hear this most about calcium- usually milk and yogurt, but eating more of these things will not help you lose weight. Eating more of anything is not going to help you gain weight. Eating more is what got you into trouble in the first place. There are no magic foods. You need to eat less, period.

There is no end in sight.

You hear it all the time: this isn’t a diet, its a lifestyle. It’s true. You are never going to be able to eat whatever you want. You are never going to be able to eat crap and feel good and not gain weight. Whether you are just losing weight, or have a lost a significant amount of weight 10 years ago, you are never going to be able to go back to your bad habits. Everyone has to eat healthy, no one can over eat, and everyone has to exercise for the rest of their lives. Get used to it now, and find a way to enjoy it, because whether you are fat or thin, hit your goal or far away from it, you have to eat healthy and exercise.

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Low on Motivation? Find a Mantra

October 15, 2009 in Motivation, Tips and Tricks by Dave | 2 comments

cliff

Every one gets low on motivation and struggles to make it through their workouts.  Having an inspirational quote on hand to push you through can do wonders.  Read through the list below and find one that speaks to you.  Memorize it or write it down and put it in your gym bag to give yourself that extra push when you feel you might quit.

Your muscles don’t know if you enjoyed your workout, it only knows if you’ve done it. -Unknown

The pain of discipline is far less than the pain of regret.
- Sarah Bombell, synchronized swimmer

You cannot plow a field by turning it over in your mind.
- Unknown

There are no shortcuts to any place worth going.
- Beverly Sills

Just do it. – Nike

You only ever grow as a human being if you’re outside your comfort zone.
- Percy Cerutty

If you train hard, you’ll not only be hard, you’ll be hard to beat.
- Herschel Walker

Only those who risk going to far can possibly find out how far one can go.
- T.S. Eliot

Nothing will work unless you do.
- John Wooden

Fitness – If it came in a bottle, everybody would have a great body.
- Cher

You must take action now that will move you towards your goals. Develop a sense of urgency in your life.
- Les Brown

Pain is just weakness leaving the body.
-Unknown

Whenever you do a thing, act as if all the world were watching.
-Thomas Jefferson

I never regret it when I do it, but I always regret it when I don’t.
-Unknown

This is not the hardest thing I’ve ever done.
-Unknown

What do you whisper to yourself to make it through your workout?

Excuses, Excuses: What Your’s Really Mean

October 13, 2009 in Fitness, Motivation, Tips and Tricks by Dave | 3 comments

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You always tell yourself you are going to start exercising tomorrow, but tomorrow always comes, and then goes, with no workout. Or maybe you fit them in occasionally, but more often than not, hit the snooze button or push it off to the next day in favor of other things.

Every reason you tell yourself for putting off your workouts is not actually a reason at all: its an excuse. Next time you put your workout off, pinpoint which excuse you are using, and combat it with these strategies.

I Don’t Have Time: This if by far one of the most common excuses used- but its still an excuse. What you are actually saying is that exercise isn’t a big enough priority to MAKE time for. You already know how to make time for a workout, so do it.

I’ve Started Before but Failed In The Past: It’s difficult to get motivated to do something after you’ve failed before, but don’t look at it as starting over. You already have a head start this time- you know what caused you to fail last time, and can make a plan to avoid that pitfall. Re-evaulate what caused you to fail. Did you do too much, too quickly and burn out? Did you set unrealistic goals? Did you use excuses to rationalize quitting?

I Can’t Afford A Gym Membership or Training: This one is simple- think of all the things you spend money on the are hurting your health: Starbucks, fast food, cigarettes, frequent dinners out, junk food, etc. Take all that money and put it in a jar. There’s your membership.

I’m Too Fat: Unless your doctor says you can’t workout, no one is too fat or out of shape to exercise. This excuse is more about embarrassment, but the only way you are going to change the way you look is it workout. You have to start from somewhere. You can either start working out today and lose weight, or you can continue on the same road and gain more: your choice.

I Just Can’t Get Motivated: No, you don’t want to be motivated. Motivation isn’t something that you magically wake up with one day that causes you to wake up early everyday without fail and exercise. Motivation will come when you pick a goal, and strive to work towards it. It will also come when you recognize that you HAVE to workout- every one does, and you aren’t going to be happy until you finally take the steps to take care of yourself.

I Hate Exercising: You probably just haven’t found a mode of exercise that you enjoy. Exercise doesn’t have to be boring and painful- it can be fun and something you look forward to. And you know what? You might not ever be ecstatic to workout, but your body doesn’t know if you enjoyed it, it just knows if you did it.

I’m Too Tired: This excuse can create a vicious cycle because the more inactive you are, the lower your energy level. Its hard to exercise when you are tired, but getting in a workout will actually make you feel more energized than a nap. Regular physical activity increases your energy level throughout the day. Being tired isn’t a reason not to exercise, not exercising is probably the reason you are tired.

A Fork in the Road

October 9, 2009 in Uncategorized by Dave | 1 comment

As a senior at UT Austin Ryan Valdez was 40lb overweight. A Pack a day smoker. Ate anything and everything.

Not unusual actually. Really average if you look around.

When his Dad was diagnosed with type 2 diabetes. Ryan being the smart guy that he is he paused and caught a glimpse of his future.

He saw a fork in the road. And he made a decision.

First he started walking to campus. Then he started walking around the campus.

Slowly he started to change his diet. Cutting out the daily fast food runs.

Cutting  out  the junk.

Slowly the weight started to come off.

In the beginning he couldn’t run a mile.

His habits started to change.

Slowly a smoking habit that could have lasted a lifetime went away.

His clothes started to get looser.

He signed up for a local 5k race. Unable to run more than a mile. He walked the last half.

Slowly the weight started to come off.

Slowly the exercise started to get easier.

Slowly.

Tomorrow he’ll run 100 miles.

Across the Heartland of America. Right across the great state of Kansas.

The gun goes off at 6am Saturday. If everything goes well he’ll finish at Noon on Sunday.

A 100 miles.

And he’s not a Nut.

He balances his training with his family. Starts as early as 3:30am  so the family doesn’t get short changed.

He’s a respected attorney. Amateur musician. And UT football fanatic.

He gets more done in a month than most do in a year. And he makes it “look” easy.

Absolutely one of the best clients I’ve had the pleasure of working with.

Probably one of the best men I’ve ever personally known.

And he’s not an indestructable superman either.

He’s tried this distance before. Stopping at 73 miles to prevent permanent physical damage.

He knows the risks.

And the rewards.

And the choices he’s made.

And tomorrow he’s going  after it again.

100 miles.

I’m sure he didn’t know how far that decision 10 years ago would take him.

But I tell you to remember this.

Because  when you come to your own personal fork in the road.

You’ll have to make a decision.

Take the  same old path everyone else takes.

Or the one less traveled.

Ryan took the one less traveled.

And he’ll tell you.

That has made all the difference.

UPDATE:

100 miles: 28 hrs, 53 mins.

61 runners started the 100 mile run. 41 finished.

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