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Information about fitness, health, nutrition and weight loss

Do you know of a new diet or fitness routine that you'd like us to review? Or perhaps you want to write a review yourself and see it in print! Got a great recipe you want to share? Let us know at

In this Section....

June Recipes - Click Here

June brings us good weather, hopefully!, and a time to honor all the fathers who do so much to help take care of us. We have a yummy meal made up of all the foods that we used to think were bad for us, but are really good. Let dad sit back and relax in his favorite armchair, watching his favorite show or sports, while you whip up a dinner fit for a king! For all you do, Dad, this one is for you. Enjoy!!

We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at Hope to hear from all of you in the following months!

Exercise Videos - Click Here

In previous issues we have featured simple exercises you can do in the comfort of your own home and without buying fancy expensive equipment. You can view these videos on our Youtube channel.

Bad Foods You Should Be Eating

Some healthful foods have gotten bad reps they just can't shake. Do you avoid peanut butter because you think it's super-fattening? Have you banned egg yolk because you're concerned about your heart health? Get the good truth about these and more “misunderstood” foods and why you should eat them-in moderation, of course.

Peanut Butter

The bad rep: Peanut butter is super-fattening.

The good news: Peanut Butter is high in fat but that doesn't mean it's fattening. (Gaining or losing weight, and body fat, basically comes down to balancing calories.) That said, peanut butter is a concentrated source of calories, so you don't want to go overboard. But you don't need to eat tons to feel satisfied: just a tablespoon (90 calories) or two of peanut butter goes a long way. Plus, peanut butter provides protein and folate, a B vitamin important for the healthy development of new cells.


The bad rep: A significant source of dietary cholesterol, egg yolks are off-limits for those concerned about heart health.

The good truth: Medical experts now emphasize that saturated fats and trans fats are bigger culprits in raising blood cholesterol than dietary cholesterol is. Plus, eggs are super-satisfying: in one study, people who ate a scrambled-egg-and-toast breakfast felt more satisfied, and ate less at lunch, than they did when they ate a bagel that had the same number of calories. Egg yolks contain lutein and zeaxanthin, compounds that research links with reduced risk for age-related macular degeneration (AMD), the leading cause of blindness in people over 50.


The bad rep: Beef is full of saturated fat and dietary cholesterol, so people who care about their hearts should avoid it.

The good truth: Lean cuts of beef are a low-fat source of protein and iron, a mineral essential for getting oxygen from the lungs to cells throughout the body-and one many women (of childbearing age) are deficient in. There are many lean cuts of steaks: filet mignon, sirloin, strip steak, flank steak. If you can't remember the names, pick steaks that are deep red with a relatively small amount of marbling-a fancy name for fat-to find lean cuts.


The bad rep: Chocolate has lots of fat, lots of sugar-and it tastes amazing, so it must be bad for you.

The good news: Dark chocolate contains flavanols, antioxidants that seem to have a blood-thinning effect, which can benefit cardiovascular health. And, recently, researchers in Switzerland reported that eating dark chocolate (1.4 ounces of it) every day for two weeks reduced stress hormones, including cortisol, in highly stressed people. But be sure to account for the calories (1.4 ounces delivers 235)-or you may be stressed to see extra pounds creeping on.


The bad rep: Potatoes rank high on the glycemic index, which measures how quickly different foods raise your blood sugar. Foods with a high GI value tend to cause a higher spike in blood sugar-and in insulin, the hormone that helps glucose get into cells-which can be a problem for some people, particularly those with diabetes.

The good news: Potatoes are a good source of fiber, potassium and vitamin C. And unless you're eating an absolutely plain potato all by itself, its GI value doesn't matter. (It's also worth noting that the glycemic index is an imperfect and controversial scale.) A high-GI potato becomes a low-GI meal if you simply add a little olive oil, because the added fat helps slow the absorption of the potato's carbohydrates.


The bad rep: Coffee can make you super-jittery, interfere with your sleep and, well, it's just not good for you.

The good news: Studies show that compounds in coffee-including but not limited to caffeine-may reduce the risk of dementia, diabetes and liver cancer. Most benefits are associated with drinking 2 to 4 (8-ounce) cups a day. That said, coffee can make some people jittery-and if this is true for you, you should cut back. You should also limit caffeine if you're pregnant-The American Congress of Obstetrics and Gynecology advises no more than two cups a day while expecting-or nursing.


The bad rep: Nuts are chock full of fat.

The good news: Nuts are full of fats-but they're the good, heart-healthy unsaturated kinds. Nuts, and peanuts, which are technically legumes, also deliver other healthy nutrients-which ones depends on the nut. For example, pistachios are rich in lutein and zeaxanthin, antioxidants that help keep eyes healthy. Almonds provide vitamin E and walnuts offer significant amounts of heart-healthy omega-3 fats. You do need to keep an eye on serving size, though: at around 160 to 200 calories per ounce, nuts do pack a substantial amount of calories.


The bad rep: Bread is bad for you, because it's loaded with carbs.

The good news: Bread isn't bad-eating too many refined grains is, and that's why the new Dietary Guidelines for Americans recommend making at least half of the grains you consume whole grains. Switching to 100% whole-wheat bread, or other whole-grain breads, is one way to do that. And good news: research in the Archives of Internal Medicine found that people who eat more whole grains may live longer.


The bad rep: Sure, corn is a vegetable-but it doesn't contain many nutrients.

The good news: Corn, while not as nutrient-packed as, say berries, is nutritious: it contains 4 grams of fiber per 1 cup of kernels, or about 1 large ear. Like most other yellow and green vegetables, corn is a good source of lutein and zeaxanthin.

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Mind Games

Eliminate the word 'impossible' from your vocabulary. The word is loaded with doubt and disbelief, and generates failure. You can rise above that word mentally, look down on your problem, and it will look not nearly as formidable. Only with positive thinking will you be able to generate greater confidence in your ability to deal with it.

At one time or another, every person on this earth experiences sickness, sorrow, financial problems, frustration or personal hardships to a degree that may erode the inspiration to succeed in his or her weight control effort. The solution to this problem is always positive thinking. Decide to not panic, think positively and keep the faith going strong. By keeping up the courage, eliminating the concept of impossibility, and thinking rationally (in terms of the possible), you will be able to sustain the inspirational attitude necessary to overcome even the most devastating blow. Remember that few things are impossible with diligence and skill. Things that we can conceive in the mind can be achieved by the use of the mind.

So, take a new look at the impossible. Specialize in doing things that you never thought you could do. If you keep a positive mental attitude, your goal of being a strong, happy, healthy-weight person is attainable. You must re-educate your thought pattern to one of exuberance instead of self-degradation and self-renunciation. Begin to think of yourself in terms of self-control, self-determination, and self-esteem. If you put enthusiasm in the top-priority category, your mind will, in time, begin to accept the conviction of an undiminished supply of energy.

We are all capable of doing much greater things if we will only free ourselves from the artificial, self-imposed shackles of self-limitation.

The people I see most successful in the long term take responsibility for their actions and work to improve them. They look for solutions to conquer their nibbling or desire for chocolate or other sweets. They force themselves to do regular exercise even when mentally tired. They have a determination about them to achieve their goal, no matter what setbacks are thrown their way. It takes time to develop these thought patterns, but it can be done. Believe you can eat less in social settings. Believe you can and will conquer the habit mindless snacking. Believe that you will become fit in time just by exercising regularly. Believe that you can learn to eat smaller portions. Believe that you don't need to have desserts, because weighing less in the long term feels far better than the short term gratification of taste.

Believe you can do it, and you will! Keep pushing forward no matter what obstacle lies ahead.

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