Practice the 5, 5, 5, 5 Plan - Identify 5 great breakfasts, 5 great lunches, 5 great dinners, and 5 great snacks that you enjoy. 

If you do this, you will never be bored with a meal and it will be simple to execute your healthy eating plan.

Here are a couple of my "favorite" diet ideas. In the background are hundred of diet books. It's estimated we spend upwards of $60-billion per year on diet-related products. 

When they take the fat out there's little difference in the calories and they add sugar and sodium to add flavor. Since fat has flavor, the have to add it back with something. So, they use sugar and salt.

Look at the second photo for the comparison chart.

They just don't want to admit it.

No matter where your eating style is on this spectrum, if you are living a healthy lifestyle, here's the common ground.

Can't we all get along?

He helps me get a point across in my presentations. Thanks Bugs!

France, Australia, Italy, Japan, Finland, and Austria. 

For details, take a look at this report: Why Not the Best? Results from the National Scorecard on U.S. Health System Performance, 2011

I'm not waiting for the U.S. to catch up. If you want good health, it's not that difficult ... Eat Right and Exercise. Millions of people are doing it, unfortunately, many millions more are not.

These are two excellent books and I recommend reading them. However, there is something wrong with the covers. Most advocates for living a healthy lifestyle fall into the same trap.

What's wrong with these book covers?

When it comes to diet, health, and lifestyle issues, there are more myths than viruses on your computer. Two of my favorites:

1. Eat Less, Exercise More (I explain this in detail in my presentations)
2. Everything in moderation (see prior post)

So, it's always nice to see myths that are busted. The folks from Eat This, Not That have done that here. Check it out. The first one is about high fructose corn syrup. It ain't the villain that people make it out to be. The problem with sugar is that it shows up everywhere.

When it comes to losing weight and living a healthy lifestyle, most people will say: "Everything in moderation." While that saying is snappy and cute, it is a myth. Here's why:

1. It has no meaning. No one ever provides a definition.
2. When a meaning is applied, it's usually not moderate at all. Now add up all the things that you do in moderation. You will most likely realize it adds up to excess.

Below is one example. The Cleveland Clinic describes moderate alcohol consumption. Below that is Joy Bauer's take on the same subject. 

For this example, I agree with Joy Bauer.

By the way, my favorite beer is the one pictured below. I drink it in moderation. Whatever that means.

These are two slides from my presentation: Health is Your Greatest Wealth

To add to the confusion, the CDC states:

This definition (the one that the Cleveland Clinic goes by) is referring to the amount consumed on any single day and is not intended as an average over several days.

Once again, I'll stick with Joy Bauer's observation. Now, pass the Blue Moon ... please.

Coca-Cola, Hershey, PepsiCo, Mars,General Mills, Aramark, the National Dairy Council, and more.

Take a moment to read this excellent article about the ADA's recent national convention.

I'm all for corporate America. However, we have a healthcare crisis and an obesity epidemic in our country. The ADA has selected some strange bedfellows for sponsorship.

Since I am a diet, health, and lifestyle author, I receive many products. Here's the latest one that is in my rogue's gallery of wishful thinking.

Still, my all-time favorite is the "Ice Cube Diet". No kidding, it exists.

Being healthy is being patriotic. - Kirk Hamilton

Being healthy is a revolutionary act. - Experience Life Magazine

Not if this Representative from Mississippi has anything to do with it. During Congressional hearings about changes to food marketing toward kids, he stated: "We all want to see an end to childhood obesity, but this seems to be a far-fetched approach." 

Some things to note about Mississippi. It ranks:
#1 Children who are obese
#1 Rates of heart disease
#2 Number of adults with diabetes
#50 Life Expectancy

Source: Kaiser

Yo, Ole Miss: It looks like your Congressman is not very interested in your health or life. 

You can watch the entire news-clip here:

Here's an example of the complexity that is built in to the American lifestyle. First, it should be noted that the supplement business is in excess of $20-billion. So, there's a lot at stake here.

Recently, there have been reports that some vitamins might be harmful to our health. You can read the reports here.

Now, read some explanations about  the reports:

1. Two experts address the issue.
   
2. A passionate nutritionist responds.

For the record, I prefer getting my vitamins from real food. However, based on my research, I do take a vitamin D (Fall and Winter only) and an Omega 3 supplement - no multivitamin. Since I live in Atlanta, I can get enough vitamin D from the best source - the Sun.

Health nuts are going to feel stupid someday, lying in hospitals dying of nothing. – Redd Foxx

A presentation by Marion Nestle. Her presentations are always interesting and informative.

Dr. Castelli is the former director of the Framingham Heart Study. Here's an excellent interview with Dr. Castelli. He imparts the information below and much more.

One of my many websites is Life without Lipitor. Based on diet and exercise, I have been able to stay far away from statins.

A former favorite of mine was the Arby's Jamocha Shake. It recently promoted the Jamocha Oreo Shake. I decided to try it. Wow, it gave me a sugar rush. After a few bites, I thew it out. I figured I had enough sugar for the week.

Do you ever wonder what's in those "healthy" bars you are purchasing? Wonder no more: Make your own with this simple recipe. Picture below are the ingredients and instructions. 

Source: Original Recipe

Ingredients:
1/2 cup Almond Butter or Peanut Butter
1/2 cup honey 
1 cup high fiber cereal - Uncle Sam
1 cup puffed brown rice cereal 
1/2 cup almonds
1/3 cup dried cranberries 
cinnamon  - to taste
pinch of sea salt

Instructions: Thoroughly melt the honey and almond/peanut butter in a small sauce pan, then add the melted mixture to a medium bowl containing the oats, cereal, almonds, dried cranberries, and sea salt. Stir until all is well combined. With wet hands or using a piece of wax paper press the cereal bar mixture into an 8 inch square pan that's been lightly coated in oil and lined with parchment paper. Once the mixture is pressed flat and even set the pan in the fridge for an hour to harden. Remove, cut into individual bars and enjoy.

Below is an email that I received from the PR person representing Mars. It contained holiday eating tips from Dr. Ornish with a link to Mars Healthy Living. 

Mars sells: Milky Way, M&M's, Twix, Skittles, Snickers, and more. Its products are loaded with sugar and calories and are mainstays on the Main Street Diet.

Dr. Ornish is well-known for promoting healthy living is aligned with a candy company. 

I'm an old cynic, so, I just had to laugh. It's just one more reason to get mad at the American food/health system.

The email I received ...

The holidays are a time for…overeating? It would seem that way, given the latest statistics.
·         Americans gain 1 to 1½ pounds annually during the holiday season
·         Leading health experts believe most midlife weight gain comes from poor holiday eating habits

To help fight holiday weight gain, best-selling author and health expert Dr. Dean Ornish created this list of 16 Steps to Healthy Holiday Eating. I thought this list would make a great holiday public service post for your site, and that your readers would appreciate this simple, helpful content. 

“How to Indulge During the Holidays” – Dr. Dean Ornish
1.       Eat something beforehand. If you don’t eat all day, you may arrive at holiday meals and parties ravenous and lose control.
2.       Put 20 percent fewer high-calorie foods and 20 percent more fruits and vegetables on your plate. Studies show that you probably won’t notice the difference.
3.       Eat the healthier foods first – they will fill you up somewhat, so you’ll be less likely to overeat the more indulgent foods.
4.       Choose foods that leave evidence – e.g., keep the shrimp tails and chicken wing bones on your plate after you’ve eaten them. Studies show that if you have cues to see how much you’ve eaten, you’ll eat less.
5.       Try not to put more than two or three items on your plate at one time. We eat more when food is in front of us.
6.       Eat more slowly. The faster we eat, the more we eat. Sip water between bites. Holiday meals last longer than typical meals. If you wolf down your food, your plate may be clean while others are still eating, which will lead to seconds.
7.       If you have a choice, use a smaller plate!
8.       If you’re at someone’s home, try to serve yourself instead of allowing your relative to heap your plate full.
9.       Arrive a little late and make a grand entrance. More of the indulgent foods will be gone by then.
10.   If you go to a restaurant, ask your server not to put bread on the table beforehand. If it’s there, you’ll probably eat it. Leave more room for your favorite holiday foods instead.
11.   Substitute cranberry sauce for gravy, which is usually high in fat and calories. Cranberry sauce is nutritious and loaded with antioxidants.
12.   If you eat baked potatoes and yams, avoid toppings such as butter, cheese, bacon and sour cream. If possible, substitute low-fat yogurt or nonfat sour cream.
13.   Watch the alcohol, which is high in calories and slows your metabolism. Also, too much alcohol can impair judgment, so the more you drink, the more you’re likely to eat.
14.   Close your eyes and savor the food periodically during the meal. You’ll consume fewer calories and experience more pleasure.
15.   Have just a few bites of dessert. The first and last bites are always the best, anyway.
16.   Take a walk after dinner. You don’t have to hike five miles. A stroll around the block is a good start. Walking not only burns calories, it also helps relieve bloating and prevent heartburn.

For more information, and additional tips from Dr. Ornish on how to make healthy choices throughout the holiday season, visit www.marshealthyliving.com.

I’m reaching out on behalf of Mars.

Update ...

I responded to the above email with this note to the PR person:

Catherine,

I'm just curious. 

Why is Dr. Ornish, who is well-known for promoting a healthy lifestyle, associated with Mars ... a purveyor of junk food? Even for a cynic like me, it's a bit much.

A few days later, I received this response:

Hi Ken - it is a good question. I wanted to provide you with some materials that hopefully address your point.

Why would a doctor work together with a candy company? Because we all have to work together to solve some of the problems that we face in our nation, one of which of course, is the obesity epidemic. Dr. Ornish and Mars have been working together for several years to talk not only about what we eat, but also how we eat. If we can eat mindfully and with awareness, we can eat with more pleasure, and with fewer calories. We can also help by teaching people how to use Mars products and how to incorporate them into a healthy lifestyle. Life is to be enjoyed and studies show that people who overall eat the healthiest are often the ones who do allow themselves the occasional treat and indulgence because otherwise, it’s very hard to maintain a healthy lifestyle when it’s not much fun.
 
Mars is also proud to be a leader in the industry through actions such as using front-of-pack labeling, so that people know what they are buying; by reducing portion sizes to 250 calories or less and to using high quality ingredients so that when you do have a treat, you really enjoy it and you can have maximum pleasure without so many calories.
 

Quotes from Dr. Ornish:
·       “I’m proud to be working with Mars and have been doing so for several years now. Why is a doctor working with a candy company? The reason is: we all have to work together to solve some of the problems that we face in our nation, one of which of course, is the obesity epidemic.”

·       “There are ways of working together to help, and in some ways, Mars is in the perfect position to do that, to show leadership in front-of-pack labeling, so that people know what they are buying, by reducing portion sizes to 250 calories or less and to using high quality ingredients so that when you do have a treat, you really enjoy it and you can have maximum pleasure without so many calories.”

·       “What we’re doing is working together to talk not only about what we eat but also, how we eat it. We can eat mindfully and with awareness so that we eat with more pleasure, and with fewer calories. I love chocolate, and if it’s really high quality chocolate, which is what Mars makes, you can close your eyes and have a “Mars moment.”

·       “We can help by teaching people how to use Mars products and how to incorporate them into a healthy lifestyle. Life is to be enjoyed and studies show that people who overall eat the healthiest are often the ones who do allow themselves the occasional treat and indulgence because otherwise, it’s very hard to maintain a healthy lifestyle when it’s not much fun.
·       “So if we understand the context of the commitment that Mars has to addressing the obesity epidemic and to helping people make more informed choices, then we can work together to solve obesity and crisis that is facing our nation.”

There’s no company in the world that’s better at making complex technology simple. That’s Apple’s primary skill and it’s a skill that’s never been more valuable. – Steve Jobs 

Source: BusinessWeek 2004

Growing up, I was a chunky kid. Actually, when I went to buy clothes, they would yell: "There's a husky in the store!" 

I was just thinking of some of the junk food I consumed. Here are just a few of the items that I ate/drank. I can remember coming home from school and eating this stuff. Wow, that's a lot of sugar and calories.

Now I know why I was a fat kid ...

Everyone knows that there's a tremendous amount of junk food advertising. However, these companies are also on Facebook. And, they have an avid fan base. Here's a snapshot from Reese's on Facebook. 

Reese's asked the question below. Within 4-hours, it had nearly 30,000 responses with 169 comments. Oreo and McDonald's have active fan bases too. Sample their questions below.

By the way, Reese's Facebook fan base is 8-million strong. Of course, this is small compared to Coke's 34-million fans.