Lose 25 lbs and 3 Inches From Your Waist!

A study from the University of North Carolina discovered the people consume 450 calories a day from beverages. This is two times as much as what was consumed 30 years ago. This will add an extra 23 pounds of weight per year that needs to be burned (most likely just carried around as extra weight)!

Beverages are the most difficult calories to gauge because there are no visual clues like other foods. However, these are the easiest to cut from your diet. Reviewing what you consume and making better choices will help you lose weight. People have lost as much as 25 pounds and 3 inches off their waist from just changing this one aspect of their daily diet.

Here are the 20 “worst” items to drink:

Worst Light Beer
Samual Adams Light (12 oz)
· 124 calories
· 10 grams carbohydrates
Worst “Healthy” Drink
Glaceau Vitamin Water (20 oz)
· 130 calories
· 33 grams sugar
Worst Soda
Sunkist (12 oz)
· 190 calories
· 52 grams sugar
Worst Beer
Sierra Nevada Stout (12 oz)
· 210 calories
· 20 grams carbohydrates
Worst Lemonade
Minute Maid Lemonade (20 oz)
· 250 calories
· 68 grams sugar
Worst Tea-Like Substance
SoBe Zen Tea (20 oz)
· 275 calories
· 70 grams sugar
Worst Energy Drink
Rockstar Original (16 oz)
· 280 calories
· 62 grams sugar
Worst Iced Tea
Lipton Iced Brisk Lemon Iced Tea (20 oz)
· 325 calories
· 81 grams sugar
Worst Juice Imposter
Arizona Kiwi Strawberry (23.5 oz)
· 360 calories
· 84 grams sugar
Worst Chocolate Milk
Nesquik (16 oz)
· 400 calories
· 10 grams fat (6 grams saturated)
· 60 grams sugar
Worst Chai Tea Drink
Caribou Coffee Large Chai Tea Latte
· 420 calories
· 47 grams sugar
Worst Kid’s Hot Beverage
Cosi Kid’s Hot Chocolate (12 oz)
· 436 calories
· 60 grams sugar
Worst Summer Cocktail
Pina Colada
· 625 calories
· 75 grams sugar
Worst Coffee Alternative
Starbuck’s Venti White Hot Chocolate
· 640 calories
· 23 grams fat (15 grams saturated)
· 76 grams sugar
Worst Hot Coffee
Starbuck’s Venti 2% Peppermint White Chocolate Mocha
· 660 calories
· 22 grams fat (14 grams saturated)
· 95 grams sugar
Worst Blended Fruit Drink
Baskin-Robbins Pomegranate Banana Fruit Blast Smoothie (32 oz)
· 1,020 calories
· 232 grams sugar
Worst Frozen Coffee Drink
Cosi Gigante Double OH! Arctic (24 oz)
· 1,033 calories
· 35 grams fat
· 177 grams carbohydrates
Worst Smoothie
Jamba Juice Peanut Butter Moo’d Power Smoothie (32 oz)
· 1,170 calories
· 169 grams sugar
Worst Milkshake
Baskin-Robbins Large York Peppermint Pattie Shake (32 oz)
· 2,210 calories
· 103 grams fat (64 grams saturated)
· 281 grams sugar
Worst Drink in America
Baskin-Robbins Large Heath Bar Shake
· 2,310 calories
· 108 grams fat (64 grams saturated)
· 266 grams sugar

The Worst Drink in America by the Numbers:
73: the number of ingredients in this milkshake
66: teaspoons of sugar in this drink
11: the amount of Heath Bars you have to consume to equal the calories
12: average number of minutes to consume the drink
240: minutes on the treadmill, running at a moderate pace, to burn off these calories

My advice is to stick to water: no calories, no fat, and no carbohydrates. If you need to have a little more flavor, make sure you check out these 3 items on the nutrition label. You need to get these as low as possible. When you cut out these calories, you will lose weight.

This is a sample of the coaching tips I will be giving in my newsletter. Stay tuned for the first issue to come out soon. Until then, follow this simple tip and see the results

Rising Risk for Obese Kids

Ultrasound imaging reveals accelerated evidence of heart disease in obese children. What this means is that they have middle-aged arteries! A glimpse inside the neck arteries of obese children and teens reveals cardivascular systems more like 45 year olds. This has been seen in children as young as 10 years old!

Obese children and teens, especially those with abnormal cholesterol levels, should focus on diet and exercise to prevent early aging of their arteries, new research suggests.

A study at the University of Missouri Kansas City School of Medicine says that more than half of the 70 youngsters ages 10 to 18 enrolled in the Children’s Mercy Hospital study had a “vascular age” about 30 years older than their actual age, putting them at risk for early heart attacks, stroke — and death. That finding might also hold true for many more young people in the United States, where more than a quarter of kids ages 2 to 19 are considered obese.

Changing diet and increasing exercise can slow and perhaps stop deterioration. This new research is a reminder to take steps to prevent obesity and high cholesterol before children’s arteries grow older than their years.

This is a sad state. Parents who keep feeding their children a poor diet and not get them to exercise are only hurting them. They are actually putting them in danger of shortening their lives. But I believe the problem is with the whole family. Typically, fat parents will raise fat kids. This may be a bold statement and hard for people to hear but it holds a lot of truth. If you don't believe me, spend some time at one of the Walt Disney parks and just observe the people.

One way to reverse this is to live a healthy lifestyle as a family. Eat balanced meals and better snacks. Does that mean a child has to forgo the cake at a birthday party? No it doesn't. If you eat well all week, ONE piece of cake will not hurt. Do some physical activity as a family.

My monthly coaching newsletter is a great place to start. There are tips on how to change to a healthier lifestyle so that it becomes second nature. There are great tasting, easy to make recipes that the family can enjoy. The exercises can be done by anyone at any age and in any physical condition. Make it a family affair.

My newsletter will be out soon. Follow this blog for future news. Until then, celebrate life; be good to yourself.

20 Million Under the Age of Five are Obese

Here is some more information backing up some of my last blog entry. Another study finds that eating fast will contribute to someone becoming over-weight.

"People who eat quickly until full are three times more likely to be overweight, a problem exacerbated by the availability of fast food and the decline of orderly dining habits, Japanese researchers said on Wednesday. The findings, published in the British Medical Journal, highlight how eating styles, and not just what or how much is eaten, can contribute to an obesity epidemic fueled by the spread of Western-style affluence in many parts of the world."

Around 400 million people are obese according to the World Health Organization (WHO). What is really disturbing is that 20 million of them are under the age of five. Being obese raises the risk of diseases like type 2 diabetes and heart problems. One way adults can help children not become over-weight is to encourage them to eat slowly and provide a calm atmosphere during their meals.

The child obesity problem is a very said fact. Children should be out running around having fun. When I went to school I can only remember two kids in my class that were considered over-weight, one was probably obese. Now it is normal to have a class full of over-weight kids.

My exercise program, along with monthly coaching tips, can be imnplemented with children. None of the movements are complicated and there is no equipment needed. It combines cardio with strength training using body weight. This program is not for body builders. They need a special program. It is for everyone else who is looking to live a better, healthier life.

Stay tuned for more information on becoming part of this monthly coaching session. If you are over-weight or looking to loose a few pounds, I guarantee you will loose weight with this program. It can be a family event on a daily basis for 10 to 20 minutes. You will feel better after the first month and will want to keep going.

Exercise Can Prevent Bone Disease

Osteoporosis, or bone disease, is a condition where bones become brittle and break easily. It is most common in women but can also affect men. There is an estimated 10 million Americans that are affected by this disease. A strong family history of osteoporosis is a big risk factor.

Peak bone mass is achieved in your 20's. From childhood up to about 30 years old weight-bearing exercises such as jumping and running can help build sronger bones. After 30 you should avoid smoking and excessive drinking. You should also get good nutrition including calcium and vitamin D. Studies show that weight-bearing exercises help prevent bone loss, maintaining your current bone strength.

Exercise must be weight-bearing to stimulate the bones to become strong and dense. Perform weight-bearing aerobic activities like running, jumping, racquet sports, dancing, basketball, hiking and high-impact fitness classes. My "Journey to 300" routines utilize body weight or dumbbells along with aerobic activity that lasts between 10 to 20 minutes per session. Low or no-impact activities such as cycling and swimming are good for overall fitness but don't help bone mass.

Older people should also perform flexibility and balance routines to avoid bone-breaking falls. Statistics show that one in two women over 50 will suffer an osteoporosis-related fracture, most commonly of the hip, spine or wrist.

Unfortunately there are no guarantees that this will prevent osteoporosis. It can help it from getting worse so don't delay another day. Start exercising and you will have a long and productive life.

Keep an eye out for my monthly newsletter coming soon. It will have nutrition information, great tasting receipes, my "Journey to 300" exercise routine (a new routine every month), sport specific exercises and much more. I guarantee you will lose body fat and start to feel better within the first month. I am going to launch it with a special offer of $9.95 per month. You would be locked into this rate for as long as you continually subscribe. The price will go up for new subscribers after the initial offer but you will receive even more information for the same low price of $9.95. I will also be throwing in a special report for free. Details to come soon.

What Exercise and Drug Abuse Have in Common

There is a study that found that youngsters and teens who reported exercising daily were half as likely to smoke as thier sedentary counterparts, and 40% less likely to experiment with marijuana.

Now if that isn't motivation to get your children away from the TV and outside getting some good ol' fashion exercise, than I don't know what will. That is definetly a big relief for me because my son is very active playing sports. He still loves his video games but we monitor the amount he plays and so far so good. I know this doesn't get me off the hook as far as drugs are concerned but it should keep the odds in our favor that he will never touch them.

But it is not just children this applies to. As you have heard from me and probably countless others, exercise is good for your weight, your heart, your bones and many other things. But now there is some evidence that it could also help to prevent addiction to drugs or alcohol.

Exercise is already being used in drug treatment clinics as a distraction to the cravings. To this point there has been little formal research on the effects. Research is now starting to determine the effects on preventing addictions.

Brown University has done some research where they took smokers to the gym three times a week as part of a smoking-cessation program. What they found was that this doubled women's chances of successfully kicking the habit.. They also gained half as much weight as women who managed to quit smoking without exercise.

Here are some other benefits from exercise performed with lab animals and people:

• Rats were less likely to ingest amphetimines if their cages had running wheels.
• In people, exercise acts as a mild antidepressant and relieves stress.
• Baby monkeys who do not play enough in childhood have problems controlling aggression when older. They also tend to bunge-drink when offered alcohol.
• In rats, physical activity increases production of growth factors and stem cells in key brain regions important for learning and mood; increases formation of blood vessels; and strengthens communication networks between brain cells.

With all of these benefits and so many more, why isn't everyone exercising? There are lots of excuses but they can all be overcome. I am creating a monthly coaching newsletter that will give instructions on what you should accomplish during the month. There will be work out routines that require no equipment and little space. The routines will take between 10 to 20 minutes to complete. Anyone can do this in the morning 3 to 5 times a week. You WILL lose weight and feel better. Your children will even be able to perform these routines with you. Stay tuned for more information on how you can be a part of this.

Coaching for a Healthier, Happier Life

I have a lot of followers of my blog according to the statistic reports but I don't get too many comments. That is not a bad thing. I am hoping that people are getting some good information that has helped them. A few have commented that they are using some of my tips which is definetly good.

There is a poll on my blog that I would like everyone to consider taking. It is very simple. Would you like to receive a monthly newsletter to coach you to a healthy lifestyle?

My idea is to have an exercise routine that you would perform 3 to 5 times a week for the entire month. There would be progression tips so you can vary the intensity. My routines that I have developed and use can be done anywhere. All you need is a 6 foot by 6 foot area (a little more if you are taller). It can be done in your bedroom, livingroom, hotel room or even cruise boat cabin! (I am going to try and get some sailors to try out the program. If they can successfully use the program in a submarine with their busy schedules then this would work for anyone - stay tuned)

The newsletter would also have a healthy, easy to prepare meal. No tofu or turkey burgers! This would be everyday meals that can be prepared easily. I do not believe in diets. I have never dieted and I never will, nor will I advocate to a client to diet.

There will be other tidbits of information such as new health studies, supplements and other items in health news. It will be written for the every day average Joe and Jane. No fancy medical jargon or show-off fitness terms. Just plain english.

In general, I would like to provide coaching tips through a monthly newsletter to help out as many people as possible. If I can make even a small difference in a lot of lives, wouldn't that be a good thing?

Take the poll and leave me a message on this post telling me what you think. Also, sign up to be a follower of this blog. That is another new item I have added.

Till next time, be happy, live healthy.

Keep Children Away From Flame Retardants

I don't think many of us realize the dangers of flame retardants, especially for children.

The following is a short clip of information from the Environmental Working Group (ewg@ewg.org):

We just finished the first investigation of toxic fire retardants (called Deca) in parents and their children, and we found toddlers had 3 times the levels of Deca in their blood as their mothers.
That means young children in the U.S. bear the heaviest burden of flame retardant pollution in the world. Deca is a neurological and hormone distrupter, and children are more susceptible to its effects than adults.

What's a parent to do? Take these steps to protect your family:
* Inspect foam items and replace any with ripped covers or misshapen/breaking-down foam
* Use a vacuum with a HEPA filter
* Don't reupholster foam furniture in homes where children or pregnant women live
* Carefully remove old carpet because the padding may contain PBDEs.
* Have small children wash their hands frequently so they put clean hands in their mouths!

I add:
* Do not put children to bed in flame retardant sleepware
* Help babies and toddlers avoid direct contact with carpets by placing them on blankets on floor.

All these things do and will affect the health of individuals and especially young growing children. We can take better measures to eliminate the exposure.

For your best health,
Erleen Tilton